RE: Laser's Journal
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RE: Laser's Journal - 4/19/2005 5:15:00 PM
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Weapon X
Posts: 986
Joined: 6/16/2004
Status: offline
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quote:
The deadlifts felt SOOOO good. I love the total body pump you get from them. I wanted to go heavier, but my sissy hands could barely handle what I was lifting.
Cool journal man, I can't believe this is the first time that I checked it out??!!! Awesome numbers for your lifts... have you tried chalk for your dead grip? Works wonders for me man, I love it!
Just curious, I just read this page... what's your training split right now? That's cool you work out wiht your wife as well, I have been doing the couples thing lately as well... she actually has turned out to be my best training partner. Later.
Sean
(in reply to LaserX2)
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RE: Laser's Journal - 4/21/2005 10:43:01 AM
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LaserX2
Posts: 339
Joined: 2/10/2004
Status: offline
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I shoot for chest on Tuesdays and Legs on Thursdays. Any other day I can get is bonus.
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 Weapon X)
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RE: Laser's Journal - 4/21/2005 10:49:20 AM
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LaserX2
Posts: 339
Joined: 2/10/2004
Status: offline
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Tuesday April 19
Chest
Flat Bench Barbell Press
135x15,185x8,225x5,245x3,275x2,295x1,135x20
Decline Barbell Press
225x6,245x4,135x18
Incline Barbell Press
135x5,135x5,135x5
Cable Rope Pushdowns
70x12,80x10,90x8
Overhead Cable Extensions
40x20,50x20,60x20 did these to finish the tris
That was good for me. I can't wait until I can get more out of my shoulders. 3 weeks until the end of bowling, so I should start to see some shoulder results.
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 - 4/22/2005 5:33:28 AM
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LaserX2
Posts: 339
Joined: 2/10/2004
Status: offline
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Thursday April 21
Legs
Squats
135x12,185x10,225x8,275x6,315x6,365x4,415x3,445x1
Leg Press
360x12,450x10,540x8,630x6
Leg Curls
45x12,55x12,65x10
Seated Calf Raises
90x10,110x10,120x10
I hate the fact it takes so long to add and remove all these plates  . I wanted to try for a new max on squat this week, but I was just not energized enough. I would call it a good day, so I think I will be ready to try a new high next week. I really feel good right now and I think I am ready to start increasing my max lifts. I am going to shoot for 315 in bench and 465 in squat.
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 - 5/11/2005 12:32:38 PM
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LaserX2
Posts: 339
Joined: 2/10/2004
Status: offline
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Tuesday May 10
Chest
Flat Bench Barbell Press
135x15,135x12,185x8,225x4,255x3,275x2,295x1,315x1,135x20
Decline Barbell Press
135x8,205x5,225x4,135x12
Incline Barbell Press
135x5,135x3 GRRR. Shoulders are just in terrible pain, could not continue 
Cable Pushdowns
80x10,90x8,90x6
My chest and arms were fatigued, but still could have been pushed further. For some reason, I can not get past my current strength level due to my shoulders. I work them hard during each session, but there is no identifiable growth. I am taking the summer off of bowling to try and attack the shoulders harder, but I am not terribly optimistic. I only use one arm to bowl, but they both hurt equally.
As a side note, I did hit the gym on May 3rd for chest work. I just forgot to update my journal. My workout was very similar to the one this week. I was sure I would go farther this week. My energy was much higher than last week.
No giving up. I will continue to work it and I know it will work for me in the end.
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 - 5/18/2005 7:39:22 AM
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LaserX2
Posts: 339
Joined: 2/10/2004
Status: offline
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Thursday May 12
Legs
Squats
135x15,185x12,225x8,275x6,315x4,365x3,405x2,455x1 (my partner had to balance me, so it was not a true rep)
Leg press
450x10,540x8,630x6,720x3
lying Leg Curls
45x12,70x10,80x10
Seated Calf Raises
90x12,110x12,130x12
My leg partner drove me to the limit on Leg Press. He fell out of the running in Squat at around 335, so he still had juice for the Press. I could not hang with him. He went past 720 up to 810 and did that 4 times. I told him that I was going to strap in in for more squats, so he does not save it all for the press.
Lase
_____________________________
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 - 5/18/2005 7:57:20 AM
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LaserX2
Posts: 339
Joined: 2/10/2004
Status: offline
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Tuesday May 17
Chest
Flat Bench Barbell Press
135x15,135x12,185x8,225x5,265x2,285x0,275x1,225x4,135x16 (I can't get past the shoulder pain. I was good up to 265)
Decline Bench
155x10,225x5,245x3,135x15
Incline Press
135x5,135x4,135x3
Cable pulldowns
70x12,80x10,90x6
One Arm Cable Side Laterals
10x12,15x10,25x8 (sets done for each side)
Standing DB Curls
35x12,40x8,50x2Neg
I do not know what to do to get past my shoulder pain. They only hurt when doing the bench. And when I say they hurt, I mean I am at the point of tears when the flair up. I also can't really tell if the pain is joint or muscle, it may be a combination of the two. I tried the side lats to try some isolation work on the shoulders. Plus, the pain is on the side not the front, which I find odd.
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 - 5/20/2005 11:01:37 AM
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LaserX2
Posts: 339
Joined: 2/10/2004
Status: offline
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Thursday May 19
Legs
Squats
185x12,225x10,275x8,315x6,365x4,405x3,455x1,455x1 (Well I did them on my own today, but they were probably 1/2 depth at best)
Hack Squats
180x10,230x10,270x8,320x5 (Man were these harder than I thought they would be)
Lying Leg curls
50x12,75x12,85x9
Seated Calf Raises
90x12,180x8,230x5
My partner hates Leg day, because I lay the smack on him. I always loose him mid way through the 300 on the squat and he always says "wait til Tuesday wussy boy". I know that when the day comes I can do chest with no shoulder pain, he will regret the wussy boy comments. 
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 - 5/28/2005 6:03:51 PM
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LaserX2
Posts: 339
Joined: 2/10/2004
Status: offline
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Friday May 27
Misc Day
I missed both of my normal lifting days this week, but I refured to loose the whole week. I did not have a spotter, so the weights were moderate.
Flat Bench Press
135x12,135x10,185x8,225x4,225x4,225x4,135x12,135x10
Squats
185x12,225x10,275x8,315x6,365x6,365x6,365x6,415x3
Tricep Pushdowns
70x12,70x12,80x8
Dumbell shrugs
100x10,100x10
One Arm Cable Side Laterals
20x10
Lying Leg Curls
55x12,80x9,90x6
Calf Raises
110x12,160x12
I was quite pumped head to toe from this one. The leg exercises were not too bad without a spotter. I am about to join a second gym so I can worhout with Pwolf again. This should allow me to get to a 3 daya week regimen.
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 - 6/3/2005 7:39:18 AM
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LaserX2
Posts: 339
Joined: 2/10/2004
Status: offline
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Thursday June 2
Legs
Squat
185x15,225x12,275x8,315x8,365x6,415x3,455x1,475x1
Hack Squats
180x10,230x8,270x6
Lying Leg Curls
55x12,80x12,95x9
Calf Raises
90x12,140x12,160x12
Chin Exercise on Calf Machine (don't remember the damn name)
90x12,90x12
WHEW!!! Man do I feel worn out after this one! The last 2 leg workouts seem to have been super intense. My heart rate and body temp we both heigtened the last 2 workouts, not in a bad way though. Just feel like I am really hitting it hard. I am upset that I missed my Tuesday Chest day, but I may try to make it up on Friday evening. I love the fact I am finally gaining ground again from where my legs were before my injury last year. Once again, if I can get to the gym more religiously I know I am ready for some great physical changes.
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 - 6/10/2005 9:00:31 AM
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LaserX2
Posts: 339
Joined: 2/10/2004
Status: offline
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Tuesday June 7
Chest
Flat Bench Barbell Press
135x12,185x8,225x4,245x3,275x2,295x2,225x5 - The higher weights required considerable help though. My shoulders are still screwed.
Flat Bench Dumbell Flys
40x12,45x12,50x10
Cable Pushdowns
70x12,80x12,90x8
Skull Crushers
60x6,60x8,60x10 - did these right after the pushdowns and got stronger as I went
One Arm Cable Side Laterals
20x10,20x9,20x8
Hammer Curls Dumbell
35x12,40x8,40x6
2 mins on treadmill before my friend arrived. Not sure of the clas burned, but did go .53 miles.
I should have entered this sooner, because I may not have the numbers exactly right now.
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 - 6/10/2005 9:10:25 AM
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LaserX2
Posts: 339
Joined: 2/10/2004
Status: offline
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Thursday June 9
Legs
Squats
185x15,225x10,275x8,315x8,365x5,425x3,500x0 ,500x.5 - I tried 500 today and had troubles. Not used to this rack at my new Golds.
Hack Squats
180x10,230x10,270x8
Leg Curls
55x12,70x12,95x12 - weird workout on this one. different than my other gym.
Calf Raises
100x12,115x12,140x12
Standing Mil Press Barbell
75x10,95x8,95x8
First time at a gym with Pwolf in quite some time. It was also the first day in this new Golds for me. The equipment is a little different and the temperature is UNGODLY hot. I was sweating before we started working out and was having troubles cooling down between sets on the squats. I hear from another member that it is always warm like that, so I plan on taking a water bottle with ice to do some internal cooling. I will be reqorking a routine to include both gyms and both lifting partners. Should be no excuses for me now. I am actuall pretty stoked over the thought onf me having 2 hardcore partners to drive my size and strength to the next level.
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 - 6/16/2005 6:12:10 PM
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LaserX2
Posts: 339
Joined: 2/10/2004
Status: offline
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Wednesday June 15th
Chest
Flat Bench
115x10,135x10,185x8,225x6,245x2,185x8,185x8
Incline Bench
95x8,115x8,115x12
Incline Crunches
BWx15,BWx15
Crunch Machine
135x12,135x12,135x12
Thats it. I wanted to do arms, but my partner wanted to wait until Friday
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 - 6/16/2005 6:18:19 PM
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LaserX2
Posts: 339
Joined: 2/10/2004
Status: offline
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Thursday June 16th
Legs
Squats
185x12,225x10,275x8,315x6,365x3,425x1,405x4,405x6,405x6 Lacked a spotter on my 1st set @ 405
Leg Curls
70x12,85x12,100x12
Calf Raises
115x12,140x12,165x12
Doesn't seem like much when I type it in, but damn I am wasted. The temp in the gym is so damn hot it wears you down by itself. I am shooting for a couple weeks of maintenance legs before trying any max attempts again. I am very pleased with my overall leg progress. Being 35 and using more weight then when I was 20 is damn cool.
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 - 6/18/2005 7:57:31 AM
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LaserX2
Posts: 339
Joined: 2/10/2004
Status: offline
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Friday June 17th
Arms
Standing Hammer Curls
35x12,40x8,40x6,55x2neg,55x2neg,35x8
Cable Pushdowns
70x12,80x12,90x12,100x12,110x12,120x12
Cable Rows
100x12,100x12
Dumbell Shrugs
100x12,100x12
I alternated the sets in a superset fashion. Bi,Tri,Rest. It felt great. When I was done with that I did some back and ab machine sets. Don't remember that weights, just kinda jumped in and did some.
_____________________________
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 - 6/22/2005 3:02:16 PM
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LaserX2
Posts: 339
Joined: 2/10/2004
Status: offline
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Tuesday June 22
Chest
Flat Bench Barbell Press
135x12,155x8,185x4,225x2,245x1,225x6,225x6,225x4,225x4,135x18
I did an extra set @ 225 because I had no spotter and was cutting my sets short
Incline Dumbell
50x8,50x8,50x8
Flat Bench Dumbell Flys
40x8,45x8,45x8
Lat Pulldowns
105x12,105x12,95x12
Seated Rows
90x12,90x12,90x12
Ab Machine
110x20,130x20,150x20
Back Machine
BWx15,BWx12
Treadmill
1.34Mi 280Cal
I was whooped after that one. The cardio was brutal. More 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 - 6/25/2005 10:26:55 AM
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LaserX2
Posts: 339
Joined: 2/10/2004
Status: offline
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Friday June 24
Legs
Squats
185x12,225x10,275x8,315x6,405x3,435x1,425x2,425x2,405x4,315x6,315x6
Hack Squats
180x8,230x8,280x6 All reps were take past 90 and I pulsed out on the last set
Nautilus Leg Curls
70x12,80x12,90x6,45x20
Calf Raises
110x12,140x12,160x12 and pulse out
Barbell Shrugs
275x8,275x8,275x8
Back extensions
BWx15,BWx15
Ab Machine
125x20,140x20,155x20
Treadmill
1.11mi 254cal
I was disappointed in my performance at squats. I felt soooo drained before I even started. I tried to compensate for my lack of strength with a deeper squat. I am trying to get cardio back into my regimen, but it is so damn difficult to make the time for it. My partners are back this week, so maybe I can kick it up a notch.
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 - 6/27/2005 5:29:11 PM
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LaserX2
Posts: 339
Joined: 2/10/2004
Status: offline
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Monday June 27th
Bi/Back
Standing Hammer Curls
35x8,40x6,40x6,40x6
EZ-Bar Curls
67x8,67x7,67x7 Held negative on the end of the last 2 sets
Iso Lateral Low Row
90x12,140x12,140x10
Iso Lateral Lat pulldown
90x12,110x12,140x12
Treadmill
.50mi 95cal
I decided to do a quick trip to the gym while out at our DR Site for work. The Gold's out there is pretty sparse. I prefer using the cable machines for rows and pulldowns, but they did not have any! I am happy I at least got this much in. I should be able to get a 4 day week at the gym, so with that in mind it was a great visit.
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 - 6/30/2005 5:30:22 PM
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LaserX2
Posts: 339
Joined: 2/10/2004
Status: offline
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Thursday June 30
Legs
Squats
185x12,225x10,275x8,315x6,405x4,455x2,505x2,225x10
Leg Curls
90x12,105x12,115x10 the last 2 reps on the last set were very lame, so did not count
Calf Raises
125x12,150x12,175x12 and pulse to failure
I took so long on the squats, I did not have time for more than what I listed.
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 - 6/30/2005 5:36:07 PM
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LaserX2
Posts: 339
Joined: 2/10/2004
Status: offline
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Thursday June 30 2nd trip to the gym
Chest
Flat Bench Dumbell Press
45x15,60x10,70x10,80x8,80x6
Incline Barbell Press
135x6,135x6,135x6,155x6
Decline Barbell Press
185x6,185x8,185x8 I had to stop early on the first set, since I was not set right on the bench
Ab Machine
130x20,145x20,160x20
Back Extensions
BWx15,BWx15
Treadmill
.64mi 111cal
I wanted to do more chest and tri work, but I will be doing shoulder work with Pwolf tomorrow. I did just a light treadmill walk, due to the heavy leg work earlier in the day. First time I did a 2 trip gym day. I will post the pain that comes from that.
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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