RE: Laser's Journal
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RE: Laser's Journal - 4/13/2004 11:14:53 AM
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LaserX2
Posts: 339
Joined: 2/10/2004
Status: offline
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Tuesday April 13
Chest
Warmups
Flat Bench BB Press
115x12,115x10,155x8,185x4,225x1
Workout
Flat Bench BB Press
225x4,225x4,225x4,285x2(Negative, very Negative),225x6(Negative)
Cable Crossovers
30x8,40x8,50x8,60x6
Decline Press on Nautilus Machine
220x6,220x5(more like 4.5, since I missed full lockout)
Incline Dumbell Press
50x8,50x8
Cardio
Row Machine
20secs 144meters (I fell of the slider, so I was forced to stop )
58secs 344meters (I wonder if that 20sec cut me down, because my distance stunk)
I felt good that I am getting the 225 bench under control. I feel weird though in my chest. It is sore and tired as expected, but it feels funny too. I really can't explain the sensation. I was very happy that I was able to get some incline work without my shoulder crapping out. Tomorrow is leg day, so I am pumped.
Laser
_____________________________
Showing up is half the battle.
My Bowling Business!!! H & E Bowling Supply
http://www.hebowlingsupply.com
Current Max Weights:
Bench 325
Squat 550
Deadlift 505
My goal is to get to 1400 total for the 3 lifts
(in reply to LaserX2)
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RE: Laser's Journal - 4/13/2004 2:25:54 PM
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axgar
Posts: 191
Joined: 1/5/2004
From: Denver, Colorado
Status: offline
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Hey Laser! Good job. Btw, what is your weight and bf% at this time?
(in reply to LaserX2)
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RE: Laser's Journal - 4/14/2004 6:46:50 AM
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LaserX2
Posts: 339
Joined: 2/10/2004
Status: offline
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Thanks.
I haven't had a true BF% measurement done. I think I can get it done at the gym, but I have yet to do so. My current weight floats between 240 and 243, just can't seem to get under the 240 mark.
Laser
_____________________________
Showing up is half the battle.
My Bowling Business!!! H & E Bowling Supply
http://www.hebowlingsupply.com
Current Max Weights:
Bench 325
Squat 550
Deadlift 505
My goal is to get to 1400 total for the 3 lifts
(in reply to pwolf66)
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RE: Laser's Journal - 4/14/2004 1:22:56 PM
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LaserX2
Posts: 339
Joined: 2/10/2004
Status: offline
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Wednesday April 14
Legs
Warmups
Barbell Squats
135x12,185x10,225x8,275x4
Workout
Barbell Squats
335x6,405x2,415x2
Nautilus Leg Curl
190x8,190x8,200x8,200x8
Calf Raises
500x10,500x10,500x10
Abs
2 sets of 12 Boxer Twists
Ab Crunch Machine
210x15
I was pretty tired after squats. My smaller support muscles on my legs are sqreaming for help. After I recover from this in a day or two, I will set my sights at 425 next week.
Laser
_____________________________
Showing up is half the battle.
My Bowling Business!!! H & E Bowling Supply
http://www.hebowlingsupply.com
Current Max Weights:
Bench 325
Squat 550
Deadlift 505
My goal is to get to 1400 total for the 3 lifts
(in reply to LaserX2)
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RE: Laser's Journal - 4/15/2004 1:26:19 PM
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LaserX2
Posts: 339
Joined: 2/10/2004
Status: offline
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Thursday April 15
Back Day
Warmups
Deadlifts
135x12,135x10,185x8,225x6,275x4
Workout
Deadlifts
315x6,315x6,315x4,385x0(couldn't move it ),375x1
Close grip Lat Pulldowns
180x6,190x6,200x6
Rear Delt Machine
60x8,60x8,60x6
Barbell Shrugs
225x6,245x7
My back is killing me. The actual deadlift workout kicked my butt. I was surprised that I could not budge 385, but I was determined to get 375. Hopefully, I won't struggle with it as bad next week. Tomorrow, I will get a chance to see pwolf's other gym. Can't wait to see that nasty Hammer leg press he has talked about.
Laser
_____________________________
Showing up is half the battle.
My Bowling Business!!! H & E Bowling Supply
http://www.hebowlingsupply.com
Current Max Weights:
Bench 325
Squat 550
Deadlift 505
My goal is to get to 1400 total for the 3 lifts
(in reply to LaserX2)
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RE: Laser's Journal - 4/18/2004 9:48:35 AM
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LaserX2
Posts: 339
Joined: 2/10/2004
Status: offline
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Friday April 16
Arms
Warmups
Standing EZBar Curls
37x12,37x10,47x8,67x4,87x2
Workout
Standing EZBar Curls
87x6,87x6,87x6
Dumbell Hammer Curls
20x10,30x8,35x5 (1st time I have done these in months,yet no pain)
Chin Ups
tried 4 times and each time was about an inch or 2 short.
Cable Pushdowns
I did 5 sets. I am not listing the weight, since the equipment I used was much easier than my home gym.
Hammer Strength Calf Raises
I did 3 sets, not sure what the weight was. This machine is a monster. I do regular calf raises like nothing, but this machine was brutal.
It was nice to try out a different gym. The change of scenery was welcome, but there was a little home sickness.
Laser
_____________________________
Showing up is half the battle.
My Bowling Business!!! H & E Bowling Supply
http://www.hebowlingsupply.com
Current Max Weights:
Bench 325
Squat 550
Deadlift 505
My goal is to get to 1400 total for the 3 lifts
(in reply to LaserX2)
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RE: Laser's Journal - 4/19/2004 11:26:05 AM
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LaserX2
Posts: 339
Joined: 2/10/2004
Status: offline
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Monday April 19
Chest
Warmups
Flat Bench Barbell Press
115x12,115x10,155x8,185x4,225x2
Workout
Flat Bench Barbell Press
255x2,225x4,275x10,305x10,315x10 (Last 3 sets were lockout sets. I only had to press the bar the top 6 inches of the press.)
Dumbell Incline Press
50x8,60x8,60x8
Cable crossovers
50x8,50x8,50x8
Fly Machine
70x10,70x10,70x8 (The trainer had me doing these with a variation and I was amazed how difficult they were.)
That was it. I had to leave early, because of a work function that I needed to attend.
Laser
_____________________________
Showing up is half the battle.
My Bowling Business!!! H & E Bowling Supply
http://www.hebowlingsupply.com
Current Max Weights:
Bench 325
Squat 550
Deadlift 505
My goal is to get to 1400 total for the 3 lifts
(in reply to LaserX2)
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RE: Laser's Journal - 4/20/2004 6:57:47 AM
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LaserX2
Posts: 339
Joined: 2/10/2004
Status: offline
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It was sweet. I can't wait to do some of those lockouts with you. You will probably do 350.
Laser
_____________________________
Showing up is half the battle.
My Bowling Business!!! H & E Bowling Supply
http://www.hebowlingsupply.com
Current Max Weights:
Bench 325
Squat 550
Deadlift 505
My goal is to get to 1400 total for the 3 lifts
(in reply to pwolf66)
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RE: Laser's Journal - 4/20/2004 12:10:14 PM
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LaserX2
Posts: 339
Joined: 2/10/2004
Status: offline
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Tuesday April 20
Back
Warmups
Deadlifts
135x12,135x10,185x8,225x6,275x2
Workouts
Deadlifts
335x6,335x6,335x4,365x1,385x1
Close Grip Pulldowns
220x6,220x5,220x4
Barbell Shrugs
245x8,225x8,245x8
I am friggin wasted. I raised my working weight too high, too fast. After failing on my 3rd set last week, I sould have tried 315 again or gone for 325, not 335. I am happy that I got 385 up, but my back is yelling at me big time. I think that deadlifts before squats is not going to work for me. I am going to reverse the Tuesday and Thursday schedules to suit.
Laser
_____________________________
Showing up is half the battle.
My Bowling Business!!! H & E Bowling Supply
http://www.hebowlingsupply.com
Current Max Weights:
Bench 325
Squat 550
Deadlift 505
My goal is to get to 1400 total for the 3 lifts
(in reply to LaserX2)
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RE: Laser's Journal - 4/22/2004 11:04:50 AM
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LaserX2
Posts: 339
Joined: 2/10/2004
Status: offline
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Thursday April 22
Legs
Normally, I would have done legs yesterday, but due to some personal issues at home, I could not make it to the gym. I had to rush my work today, since there was a luncheon I was to attend. I just wanted to be sure I got my heavy leg work in.
Warmups
Squats
135x12,155x10,185x8,225x4,275x4
Workout
Squat
335x6,335x6,335x6,405x4
Nautilus Leg Curl
210x10
Well that was it. I wanted SOOOO bad to do more, but I promised I would attend the lunch. I really wanted to do more squats, but the spotter I had was not the best I could find. I do not feel comfortable pushing the envelope without a solid spotter. I think I will go ahead and smoke my calves tomorrow. Tomorrow is arms, but I think I will work a little shoulder in with it.
Laser
_____________________________
Showing up is half the battle.
My Bowling Business!!! H & E Bowling Supply
http://www.hebowlingsupply.com
Current Max Weights:
Bench 325
Squat 550
Deadlift 505
My goal is to get to 1400 total for the 3 lifts
(in reply to LaserX2)
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RE: Laser's Journal - 4/23/2004 11:08:16 AM
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LaserX2
Posts: 339
Joined: 2/10/2004
Status: offline
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Friday April 23
Arms with a little Shoulder
Warmups
Standing EZBar Curls
37x12,37x10,47x8,67x4,87x2
Workout
Standing EZBar Curls
87x6,87x6,87x6,107x2
Chin Ups
2@BW,2@BW,1@BW
Overhead Cable Curls
50x8,50x8,50x6
Seated Alternating Dumbell Curls
30x8,30x8
Rear Delt Machine
60x10,60x10
Seated Dumbell Mil Press
40x8,45x6,45x6
Cable Rope Pushdowns
80x10,110x6,110x6
Overhead Cable Rope Extensions
110x6,110x6
Rowing
2 mins 528 meters
I worked the arms pretty good and managed to get a little work on the shoulders. Not a bad day in all.
Laser
_____________________________
Showing up is half the battle.
My Bowling Business!!! H & E Bowling Supply
http://www.hebowlingsupply.com
Current Max Weights:
Bench 325
Squat 550
Deadlift 505
My goal is to get to 1400 total for the 3 lifts
(in reply to LaserX2)
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RE: Laser's Journal - 4/27/2004 11:42:53 AM
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LaserX2
Posts: 339
Joined: 2/10/2004
Status: offline
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Tuesday April 27
Chest
Warmups
Barbell Flat Bench
135x12,135x10,155x8,185x4,205x2
Workout
Barbell Flat Bench
225x5,225x4,225x3
Flat Bench Lockouts
315x6,335x5,275x12 (went lighter and made sure I did not let it down between reps)
Incline Bumbell Press
55x8,60x8,60x8
Pec Dec w/twist
70x6,70x5,70x5
Decline Barbell Press
205x6,205x5
I did want to hit more bodyparts that what I did, but I was determined to really get all I could from my chest. Tomorrow my favorite, LEGS.
Laser
_____________________________
Showing up is half the battle.
My Bowling Business!!! H & E Bowling Supply
http://www.hebowlingsupply.com
Current Max Weights:
Bench 325
Squat 550
Deadlift 505
My goal is to get to 1400 total for the 3 lifts
(in reply to LaserX2)
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RE: Laser's Journal - 4/29/2004 7:09:14 AM
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LaserX2
Posts: 339
Joined: 2/10/2004
Status: offline
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Didn't get a chance to post this yesterday, so here we go.
Wednesday April 28
Legs
Warmups
Squats
155x12,155x10,205x8,245x4,295x2
Workout
Squat
345x6,345x6,345x6,435x3
Nautilus Leg Curls
210x8,210x8,210x7 (I really cramped up at the end of the 3rd set)
Calf Raises
500x10,500x10
Leg Adduction
90x20 (just did a set to try and loosen the muscles up a little)
That was it. I was pretty wasted, as usual, after my squatting. I am pleased with the gains I continue to make in that exercise. Thursday is deadlifts, wee'll see if I can keep growing there as well.
Laser
_____________________________
Showing up is half the battle.
My Bowling Business!!! H & E Bowling Supply
http://www.hebowlingsupply.com
Current Max Weights:
Bench 325
Squat 550
Deadlift 505
My goal is to get to 1400 total for the 3 lifts
(in reply to LaserX2)
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RE: Laser's Journal - 4/29/2004 10:11:22 AM
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LaserX2
Posts: 339
Joined: 2/10/2004
Status: offline
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Thursday April 29
Back
Warmups
Deadlifts
155x12,155x10,205x8,245x4,295x2
Workouts
Deadlifts
335x6,335x6,405x0,335x1 (I have a nasty kink in my back that I woke up with this morning)
Rear Delt Machine
50x8,60x8,70x8
Barbell Shrugs
245x10,245x10
Damn!!! This is possibly the worst workout I have had as far as quality. The pain in my back made it very hard for me to breathe while in mid-set. I struggled with the 1st 2 sets and on the 3rd I just did not want to deal with that again. VERY FRUSTRATING!!! I hope to make up for this crappy day next Thursday. At least I can say that I was able to get about 2 or 3 inches off the ground with 405, at least I moved it. What can I say, I am looking for positives.
I will miss tomorrow's workout, since I will be out of town helping a friend to move. I will hit it again next week.
Laser
_____________________________
Showing up is half the battle.
My Bowling Business!!! H & E Bowling Supply
http://www.hebowlingsupply.com
Current Max Weights:
Bench 325
Squat 550
Deadlift 505
My goal is to get to 1400 total for the 3 lifts
(in reply to LaserX2)
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RE: Laser's Journal - 5/4/2004 12:59:32 PM
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LaserX2
Posts: 339
Joined: 2/10/2004
Status: offline
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Tuesday May 4
Chest
Warmups
Flat Bench Barbell Press
115x12,115x10,155x8,185x4,225x1
Workout
Flat Bench Barbell Press
205x6,205x6,205x5 (Damn! I wanted 3 sets o 6, but I missed)
Incline Dumbell Press
60x6,65x6,70x5 (Just short on my last set, but no pain was a good thing)
Lockouts
315x6,315x6 (These suck and rule at the same time)
That was it for the day. I did widen my grip on the bench today, so I think that played into my failure at 205. I think I may try heavier next week in both the Inclines and Lockouts. Time was short today, so I did not get to my Declines or Cable Crossovers.
It sucks missing on Mondays, but what can you do. I am happy that I was elected to the Board of Directors at our gym. Don't know what good I can do, but I hope I can help. I am also going to do some workout juggling to try and work with the trainer at the gym. He is in contest prep mode, so his workouts are varied week to week. Legs tomorrow.
Laser
_____________________________
Showing up is half the battle.
My Bowling Business!!! H & E Bowling Supply
http://www.hebowlingsupply.com
Current Max Weights:
Bench 325
Squat 550
Deadlift 505
My goal is to get to 1400 total for the 3 lifts
(in reply to LaserX2)
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RE: Laser's Journal - 5/4/2004 1:20:28 PM
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jenng
Posts: 760
Joined: 2/20/2004
Status: offline
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Can I ask a dumb question? What exactly are lockouts?
(in reply to LaserX2)
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RE: Laser's Journal - 5/4/2004 1:34:22 PM
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pwolf66
Posts: 1022
Joined: 12/5/2003
From: Montgomery Village, MD
Status: offline
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quote:
ORIGINAL: jenng
Can I ask a dumb question? What exactly are lockouts?
On a power rack set up the safety pegs so that the bar is resting on the pegs approximately 6 inches below a full bench press extension position. Then you take the bar from resting on the safety pegs to full extension, lower it slowly, readjust, then do it again. Usually a weight approx 110-120% of your one rep max is used.
Paul
_____________________________
A friend helps you move, a true friend helps you move bodies.
(in reply to jenng)
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