RE: quest to improve compound lifts
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RE: quest to improve compound lifts - 11/23/2006 8:47:16 AM
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grantoiz
Posts: 865
Joined: 6/17/2006
From: cheshire, england
Status: offline
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the date from the last workout was the 22nd not the 21st.
_____________________________
height 5'9 weight 205 lbs b.f 17
bench press july 08: 255 *9
http://uk.youtube.com/watch?v=wGZ-F7r2SNs
old bench video 245 * 10
http://video.google.co.uk/videoplay?docid=-3633862719544729670
BENCH PRESS NEW EST MAX 330 LBS
deadlift : 485lbs
yates rows : 265 * 9
close grip bench press : 255 * 5
squat : 365 ! :@
(in reply to grantoiz)
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RE: quest to improve compound lifts - 11/24/2006 9:27:35 AM
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grantoiz
Posts: 865
Joined: 6/17/2006
From: cheshire, england
Status: offline
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24/11/06
back and legs day
Deadlifts
warmup 115lbs*12 165lbs*10
205lbs*6 too easy
280*3
280*3
OMG IVE LOST 60 POUNDS ON MY DEADLIFT MAX!
Barbell rows
145lbs*6
145lbs*5
145lbs*6
pull downs
1)65kgs*6 bad form
2)60kg*6 good form
3)60kg*6 good form
close grip cable rows
1)60kg
legs
spuats
130lbs* 7 easy ass to the floor
150lbs*5 ass to the floor
150lbs*5 ass to the floor
at least 50 pounds lost on squat max!!!
leg press
320lbs*8081
320lbs*8485
This was a bad workout i felt like ****. deadlifts down by 50 pounds. but in all honesty i hadnt deadlifted properly in over 4 weeks maybe longer. my deadlift shot up the most when i was doing 5*5, and that was 7 weeks ago.
squats were very poor i felt so weak. the gym was full today as well so it didnt help that i had people waiting to use the squat rack while i was using it. for once someone squated after me, he was quite good squated 225 pounds 10 times, but he was a big bloke lol. altogether i feel very weak, but im confident i can build my self back up to what i was withen a month.
i was supposed to so calfs but i wasent going to wait for people to finish on the machines when they do like 30 sets, and thats no joke lol. this guy today i counted how many sets for everything he did he was so thin it was scary he did around 45 sets for legs 20 sets for arms 30 sets for back just incredable overtraining to say the least.
todays leg workout was basically a guidline for me to increase the weights slowly each week. as its the first leg wprkout in weeks. im getting a squat rach for x-mas so im hoping to be able to do my leg workouts from home. im going to do calves with my shoulder workout tomorrow lol.
_____________________________
height 5'9 weight 205 lbs b.f 17
bench press july 08: 255 *9
http://uk.youtube.com/watch?v=wGZ-F7r2SNs
old bench video 245 * 10
http://video.google.co.uk/videoplay?docid=-3633862719544729670
BENCH PRESS NEW EST MAX 330 LBS
deadlift : 485lbs
yates rows : 265 * 9
close grip bench press : 255 * 5
squat : 365 ! :@
(in reply to grantoiz)
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RE: quest to improve compound lifts - 11/26/2006 1:23:49 PM
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grantoiz
Posts: 865
Joined: 6/17/2006
From: cheshire, england
Status: offline
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for the leg press it was 6 times for boths sets dont no what happend to the numbers lol
_____________________________
height 5'9 weight 205 lbs b.f 17
bench press july 08: 255 *9
http://uk.youtube.com/watch?v=wGZ-F7r2SNs
old bench video 245 * 10
http://video.google.co.uk/videoplay?docid=-3633862719544729670
BENCH PRESS NEW EST MAX 330 LBS
deadlift : 485lbs
yates rows : 265 * 9
close grip bench press : 255 * 5
squat : 365 ! :@
(in reply to grantoiz)
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RE: quest to improve compound lifts - 11/26/2006 1:33:23 PM
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grantoiz
Posts: 865
Joined: 6/17/2006
From: cheshire, england
Status: offline
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26/11/06 rest day
today the diet was **** also i had 4 cans of stella last nite.
_____________________________
height 5'9 weight 205 lbs b.f 17
bench press july 08: 255 *9
http://uk.youtube.com/watch?v=wGZ-F7r2SNs
old bench video 245 * 10
http://video.google.co.uk/videoplay?docid=-3633862719544729670
BENCH PRESS NEW EST MAX 330 LBS
deadlift : 485lbs
yates rows : 265 * 9
close grip bench press : 255 * 5
squat : 365 ! :@
(in reply to grantoiz)
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RE: quest to improve compound lifts - 11/27/2006 2:19:39 PM
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grantoiz
Posts: 865
Joined: 6/17/2006
From: cheshire, england
Status: offline
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week 2 27/11/06 chest, and abs
Bench press
warmup 45kg(100lbs) *10 45kg*10 60kg*6 70kg*3 82.35kg(182lbs)*1
80kg*6
80kg*6
80kg*4
incline dumbell press (around 40 degree)
50kg*6
50kg*6
50kg*6
wide grip dips
bw+2.5 kg*6
*6
*6
Abdominals
weighted decline situps
15kg*6
15kg*6
15kg*6
decline leg raises
1)8
2)6
good workout bench press up 5 pounds on each set and reps up on the last set dm press up by 10 pounds also on each set im coming back!
_____________________________
height 5'9 weight 205 lbs b.f 17
bench press july 08: 255 *9
http://uk.youtube.com/watch?v=wGZ-F7r2SNs
old bench video 245 * 10
http://video.google.co.uk/videoplay?docid=-3633862719544729670
BENCH PRESS NEW EST MAX 330 LBS
deadlift : 485lbs
yates rows : 265 * 9
close grip bench press : 255 * 5
squat : 365 ! :@
(in reply to grantoiz)
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RE: quest to improve compound lifts - 11/29/2006 7:59:56 AM
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grantoiz
Posts: 865
Joined: 6/17/2006
From: cheshire, england
Status: offline
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29/11/06 week 2 biceps, triceps, forearms
Barbell bicep curl
37.5kg *6
37.5kg *6
37.5kg *5
Standing alternative curls L R
1) 14.5Kg 6 6
2) 14.5kg 6 6
Hammer curls L R
1)13.5kg 6 6
Triceps
Ez bar skull crushers
32.5kg * 6
32.5kg * 6
32.5kg * 6
Close grip bench press
1) 67.5kg * 6
2) 67.5kg *5
Standing single arm tricep extension
L R
11kg 4 4
11kg 4 4
Forearms
Wrist curls L R
13.5kg 7 6
13.5kg 6 6
bb wrist curl
1) 27.5kg*8
2) reverse 27.5kg* 6
a good workout all weights improved only slightly in some cases thow
_____________________________
height 5'9 weight 205 lbs b.f 17
bench press july 08: 255 *9
http://uk.youtube.com/watch?v=wGZ-F7r2SNs
old bench video 245 * 10
http://video.google.co.uk/videoplay?docid=-3633862719544729670
BENCH PRESS NEW EST MAX 330 LBS
deadlift : 485lbs
yates rows : 265 * 9
close grip bench press : 255 * 5
squat : 365 ! :@
(in reply to grantoiz)
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RE: quest to improve compound lifts - 11/30/2006 3:53:09 PM
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grantoiz
Posts: 865
Joined: 6/17/2006
From: cheshire, england
Status: offline
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30/11/06 cardio
high intesity 20minute bike ride
15 minute jog
_____________________________
height 5'9 weight 205 lbs b.f 17
bench press july 08: 255 *9
http://uk.youtube.com/watch?v=wGZ-F7r2SNs
old bench video 245 * 10
http://video.google.co.uk/videoplay?docid=-3633862719544729670
BENCH PRESS NEW EST MAX 330 LBS
deadlift : 485lbs
yates rows : 265 * 9
close grip bench press : 255 * 5
squat : 365 ! :@
(in reply to grantoiz)
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RE: quest to improve compound lifts - 12/1/2006 8:34:44 AM
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grantoiz
Posts: 865
Joined: 6/17/2006
From: cheshire, england
Status: offline
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week 2 1/12/06 back and legs
Deadlifts
warmup 155*12 155*10 200*6 250*3 275*1
285*5 good
285*2 **** END OF DEADLIFTS DUE TO ****NESS GETTING TO MUCH
barbel rows
150lbs * 6
150lbs * 6
150lbs * 6
lat pull downs
65Kg*6
65kg*6
65kg*6
v bar cable rows
65kg*6
65kg*6
Legs
below parellal squats
warmup 100lbs*10 115*6
160lbs*6 good
160lbs*6 good
160lbs*6 good
leg press
340lbs*6 too easy happy
350lbs*6 happy
350lbs*6 happy
Leg extensions
65kg*6
65kg*6
right im happy all weights up squats up by 10 pounds. deadlifts im pissed off with not much change at all. leg presses good.
i tried deadlifting 330 pounds and couldnt move it 6 weeks ago i could deadlift 360 pounds. the question is:
HOW THE HELL DID MY DEADLIFT GO DOWN BY 50 ODD POUNDS IN 6 WEEKS.
_____________________________
height 5'9 weight 205 lbs b.f 17
bench press july 08: 255 *9
http://uk.youtube.com/watch?v=wGZ-F7r2SNs
old bench video 245 * 10
http://video.google.co.uk/videoplay?docid=-3633862719544729670
BENCH PRESS NEW EST MAX 330 LBS
deadlift : 485lbs
yates rows : 265 * 9
close grip bench press : 255 * 5
squat : 365 ! :@
(in reply to grantoiz)
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RE: quest to improve compound lifts - 12/4/2006 9:17:32 AM
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grantoiz
Posts: 865
Joined: 6/17/2006
From: cheshire, england
Status: offline
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2/11/06 shoulders, and traps
shoulder press
47.5kg*6
47.5kg*6
47.5kg*5
dumbell shoulder press
42kg*6
42kg*6
side lateral raises L R
8.5kg 6 6
8.5kg 6 6
Traps
shrugs
82.5kg*6 too easy
85kg*6
upright rows
42.5kg*6
42.5kg*6
Calfs
single leg calf raise L R
22.5kg 6 6
6 6
barbel calf raise
50kg *6
*6
overall pleased. all weights gone up
_____________________________
height 5'9 weight 205 lbs b.f 17
bench press july 08: 255 *9
http://uk.youtube.com/watch?v=wGZ-F7r2SNs
old bench video 245 * 10
http://video.google.co.uk/videoplay?docid=-3633862719544729670
BENCH PRESS NEW EST MAX 330 LBS
deadlift : 485lbs
yates rows : 265 * 9
close grip bench press : 255 * 5
squat : 365 ! :@
(in reply to grantoiz)
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RE: quest to improve compound lifts - 12/4/2006 9:27:25 AM
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grantoiz
Posts: 865
Joined: 6/17/2006
From: cheshire, england
Status: offline
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4/12/06 chest and abdominals
Bench press
warmup 45kg(100lbs) *12 45kg*10 60kg*6 70kg*3 82.35kg(182lbs)*1
82.5 kg*6
82.5 kg*6
82.5 kg*4
incline dumbell press (around 40 degree)
55kg*6
55kg*5
55kg*4
wide grip dips
bw+5kg *7
*6
*6
Abdominals
weighted decline situps
15kg*6
15kg*6
15kg*6
the dips weights have gone up alot. bench press weights went up by 2.5kg successfully. dumbell press has only a slight change so im sticking with the same weight next week. abdominals situps were easy defo gota use 20 kg next week missed decline leg raises due to legs aching do to half hour run yesterday lol
_____________________________
height 5'9 weight 205 lbs b.f 17
bench press july 08: 255 *9
http://uk.youtube.com/watch?v=wGZ-F7r2SNs
old bench video 245 * 10
http://video.google.co.uk/videoplay?docid=-3633862719544729670
BENCH PRESS NEW EST MAX 330 LBS
deadlift : 485lbs
yates rows : 265 * 9
close grip bench press : 255 * 5
squat : 365 ! :@
(in reply to grantoiz)
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[Deleted] - 12/5/2006 5:04:53 PM
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Deleted User
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[Deleted by Admins]
(in reply to grantoiz)
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RE: quest to improve compound lifts - 12/5/2006 5:39:21 PM
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PureNatural
Posts: 1311
Joined: 4/2/2006
From: Toronto Canada
Status: offline
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This is why I stress out that you shouldn't change things frequently
(in reply to Deleted User)
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RE: quest to improve compound lifts - 12/8/2006 5:48:44 AM
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grantoiz
Posts: 865
Joined: 6/17/2006
From: cheshire, england
Status: offline
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internets down so cant up date journal in an int cafe at moment, but will up date 2morrow fully when access to a computor is possible.
_____________________________
height 5'9 weight 205 lbs b.f 17
bench press july 08: 255 *9
http://uk.youtube.com/watch?v=wGZ-F7r2SNs
old bench video 245 * 10
http://video.google.co.uk/videoplay?docid=-3633862719544729670
BENCH PRESS NEW EST MAX 330 LBS
deadlift : 485lbs
yates rows : 265 * 9
close grip bench press : 255 * 5
squat : 365 ! :@
(in reply to PureNatural)
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RE: quest to improve compound lifts - 12/9/2006 5:04:52 AM
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grantoiz
Posts: 865
Joined: 6/17/2006
From: cheshire, england
Status: offline
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time to update
6/12/06 biceps triceps and forearms
barbell curl
40kg * 6
40kg * 5
40kg * 4
alternative dumbell curls L R
15kg * 6 6
15kg * 6 6
hammer curls L R
15kg * 5 5
tricpes
skull crushers
35kg * 6
35kg * 6
35kg * 5
close grip bench press
70kg * 6
70kg * 5
tricep extension L R
11KG * 4 4
11KG * 5 3
dumbelll wrist curl L R
15kg * 6 6
15kg * 6 6
standing bb wrist curl NEW
30kg * 6
30 * 6
every weight up bb curl has come along alot in 3 weeks, but ive had no growth to my arms im hoping withen the next 3 weeks my arms will start to grow. skull crushers up again which is good but tricpe extensions for bad, but my triceps were exhausted.
_____________________________
height 5'9 weight 205 lbs b.f 17
bench press july 08: 255 *9
http://uk.youtube.com/watch?v=wGZ-F7r2SNs
old bench video 245 * 10
http://video.google.co.uk/videoplay?docid=-3633862719544729670
BENCH PRESS NEW EST MAX 330 LBS
deadlift : 485lbs
yates rows : 265 * 9
close grip bench press : 255 * 5
squat : 365 ! :@
(in reply to grantoiz)
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RE: quest to improve compound lifts - 12/9/2006 5:17:13 AM
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grantoiz
Posts: 865
Joined: 6/17/2006
From: cheshire, england
Status: offline
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8/12/06 legs and back day at the gym
right usually i do back before legs but the deadlift areas were full, and i wasent gona wait around for the people to do 50 sets of lat raises in them. so i did legs first the squat area is tiney so i couldnt reallly use them for deadlifts.
squats
170lbs * 6
170lbs * 6
170lbs * 5
leg press
380 * 6
380 * 5
380 * 6
leg extension
70kg * 6
70kg * 6
back
Deadlift
295lbs * 2 **** as usuall i now hate deadlifts
345 faill just pissing around waste of time
barbell rows
155lbs * 6
155lbs * 6
155lbs * 6
pull downs
70kg * 6
70kg * 6
70kg * 6
cable row machin BROKE!!!!!!!!!!!!!!!!!!!!!!!
THE leg workout was ok squats were great leg presses great etc back routine was **** espec deadlifts im getting another oly weight set for christmas my. my old olympic set form last x mas the collar on the bar droke of due to me dropping it on heavy militery press attemps so im plaing on do leg and back at home. as i will be switchin my routine in 2 weeks as it will be 5 weeks.
max ot says change it every 3 weeks, but i dont think thats long enough for me lol
_____________________________
height 5'9 weight 205 lbs b.f 17
bench press july 08: 255 *9
http://uk.youtube.com/watch?v=wGZ-F7r2SNs
old bench video 245 * 10
http://video.google.co.uk/videoplay?docid=-3633862719544729670
BENCH PRESS NEW EST MAX 330 LBS
deadlift : 485lbs
yates rows : 265 * 9
close grip bench press : 255 * 5
squat : 365 ! :@
(in reply to grantoiz)
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