RE: Time for a new program
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RE: Time for a new program - 11/27/2006 7:47:24 PM
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gzinkl
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Joined: 3/23/2005
From: Chicago, IL
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We're still tuned in! Awaiting the next entry with baited breath!!
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"If there's nothing else that's relevant, I'll be leaving now"
"Today's mighty oak is just yesterday's nut that held its ground"
(in reply to Swimmer)
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Quick Update - 12/28/2006 9:45:52 AM
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Swimmer
Posts: 185
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Wow! It's been waaaaay too long since I've posted an update. It looks like I left off back when I was 215 pounds and was changing routines, that would have been 4-5 weeks ago I believe. I'm still doing a max-ot/5x5 style workout. And I'm still cutting. Last weekend I was at 210 pounds (my heaviest was 217, while I started my bulk at 191). I've been losing one pound every week consistently. I'm happy with that, as most of it should be fat. I'd like to get down to the 200-205 range and re-evaluate where I'm at. Unfortunately I've been sick this week (I felt like I was going to die on Christmas) so I haven't done anything. I couldn't even eat anything for two days. I don't know if this is going on everywhere else, but it seems like EVERYONE in central Illinois is sick. Most of my family, friends, and coworkers have all been down and out at some point this month.
Workouts have gone fairly well. I've been doing mostly core exercises, and then throwing in a few isolation exercises. I typically do 5x5 of a core exercise (like bench press) and then throw in three sets of an isolation exercise (like incline flyes or pec deck). I'm doing working sets 10-15 pounds below my 5 rep max. My strength hasn't seemed to go down too much during my current cut. In fact, most muscle groups continue to get stronger - especially legs and back.
I think that's about it for now. Hopefully I'll be healthy next week and get back on track.
_____________________________
Stand Tall and Shake the Heavens
My 5x5 Journal:
http://www.discussbodybuilding.com/Swimmers_5X5_Journal/m_151211/tm.htm
(in reply to gzinkl)
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RE: Quick Update - 1/13/2007 9:31:08 AM
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Swimmer
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My bodyweight has officially dipped below 205. I was 204.4 pounds this morning. I'm starting to get some definition, although I'm not as defined as I hoped to be yet. I'll probably extend my cut until mid February - that should get me down to 195-200 pounds. That's lower than I'd like to go, but I need to lose some more bodyfat. That will still give me 8 weeks or so for a clean bulk before the final cut before summer. I've lost around 13 pounds so far. I've lost around 1-1.5 pounds per week, which is just what I was going for. Fortunately my strength has stayed about the same (even though I missed two weeks in December due to sickness). It appears that I've lost a little strength in my chest and shoulders, but nothing significant. My back, shoulders, and bi's have stayed strong, and have actually increased in strength! I'm looking forward to starting the 5x5 again, along with my bulking phase, to try to push those max lifts higher. I have creatine standing by....
Props to my wife for her dedication this year. She's really struggled losing weight since having our child. She did a great job lifting last year - and she really enjoyed the Ripptoe program. She didn't lose much weight, but she dropped inches which is always good. But she was frustrated since she wasn't losing weight (she is a girl after all). Anyways, she started up a competition (Win by Losing) between some friends, where they compete to lose pounds, inches, and body fat. What started out as a competition between a few friends, has grown to include around a dozen coworkers (and growing). Lives are going to change my friends! My wife has already lost 8 pounds since the New Year. She's counting calories every day, eating 5 meals a day, and doing cardio. She's taking a break from weight lifting, but I think she'll start that up again in spring when she can get back on Ripptoes (note: my weight equipment is in the garage, so it's butt cold in the winter). Anyways, I just wanted to take a quick minute to give my wife some props!! (When she's cutting it helps me cut, as we've been having a lot of chicken and fish lately).
_____________________________
Stand Tall and Shake the Heavens
My 5x5 Journal:
http://www.discussbodybuilding.com/Swimmers_5X5_Journal/m_151211/tm.htm
(in reply to Swimmer)
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RE: Quick Update - 1/14/2007 6:50:28 PM
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kubakuba
Posts: 115
Joined: 10/24/2006
From: Michigan
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That's great news about your wife! Good luck to the both of you.
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RE: Quick Update - 1/26/2007 11:08:17 AM
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Swimmer
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Thanks!
I'm nearing the end of my cut. I'll weigh in tomorrow and see what the scale says, but I should be right around 203-204 pounds. Starting next week I'm going back on the 5x5 routine. I'll keep cutting for the first week or two of the program, and then I'll up my cals to help me set new PRs. I'm not as defined as I want to be, but I'm not too concerned since it's still winter. I'll be sure to keep my log as I go along....
_____________________________
Stand Tall and Shake the Heavens
My 5x5 Journal:
http://www.discussbodybuilding.com/Swimmers_5X5_Journal/m_151211/tm.htm
(in reply to kubakuba)
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Back on 5x5!! - 1/29/2007 6:38:44 PM
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Swimmer
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I've officially restarted the 5x5 program. My first workout was on January 28th. My cut has gone well - I've dropped down to 203.2 pounds (from a max weight of 217). I'd like to add a little bit of weight over the next 8 weeks - but only 5 pounds or so. Then it's back to cutting for summer. The 5x5 worked very well for me the first couple rounds, so hopefully I can add a couple PR's on this round. Here are what I believe are my current 5 rep maxes.
Squat - 230
Bench - 200
Row - 190
Deadlift - 230
Military - 125
Looking back through my journal (I know you're checking those maxes), you'll see a slight increase in squats, rows, deadlift, and military press since I stopped the 5x5 program. I haven't tried to lift 200 pounds five times in bench since I quit the 5x5. Instead I've been doing 5 sets of 5 reps around the 185-190 pound mark. So hopefully I can still get up 200 pounds! I've been real happy with the continued progress in back and legs.
< Message edited by Swimmer -- 2/3/2007 2:44:02 PM >
_____________________________
Stand Tall and Shake the Heavens
My 5x5 Journal:
http://www.discussbodybuilding.com/Swimmers_5X5_Journal/m_151211/tm.htm
(in reply to Swimmer)
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Week 1, Day 1 - 1/29/2007 6:45:13 PM
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Swimmer
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Here are the numbers from the first workout:
Squat
5x107
5x133
5x160
5x187
5x213
Bench
5x93
5x116
5x139
5x162
5x185
Rows
5x88
5x110
5x132
5x154
5x176
This workout wasn't too bad. I took last week off, so I didn't really know what to expect. It always seems like I lose a ton of strength after I take a week off. But it always comes back after a week or two. It seems like I've been battling sickness all December and January, so I really haven't gotten into the grove of lifting for awhile. Squats and Rows didn't feel too bad. The last set was heavy, but not horrible. Bench wasn't too bad either, although the last set was heavy. I'm hoping to get back in the groove and hit 190 hard next week. It will also take a few workouts to get use to the feeling after 5x5 again. The last 8 weeks I've been exhausted after my workouts, and that just doesn't happen on the 5x5 program until weeks down the road.
It will be interesting to see how this program does when I'm not on an all out bulk. I will be adding ProLab Creatine to my supplements, so hopefully that helps. Oh, in case you'd like to know, my supplements consists of: ProLab Creatine, ON Whey Protein, Fish Oils, and a Multi-Vitamin. Nothing too fancy on my end!
_____________________________
Stand Tall and Shake the Heavens
My 5x5 Journal:
http://www.discussbodybuilding.com/Swimmers_5X5_Journal/m_151211/tm.htm
(in reply to Swimmer)
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RE: Back on 5x5!! - 1/29/2007 6:47:13 PM
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gzinkl
Posts: 2098
Joined: 3/23/2005
From: Chicago, IL
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quote:
Anyways, she started up a competition (Win by Losing) between some friends, where they compete to lose pounds, inches, and body fat. What started out as a competition between a few friends, has grown to include around a dozen coworkers (and growing). Lives are going to change my friends! My wife has already lost 8 pounds since the New Year. She's counting calories every day, eating 5 meals a day, and doing cardio. She's taking a break from weight lifting, but I think she'll start that up again in spring when she can get back on Ripptoes (note: my weight equipment is in the garage, so it's butt cold in the winter). Anyways, I just wanted to take a quick minute to give my wife some props!! (When she's cutting it helps me cut, as we've been having a lot of chicken and fish lately).
Cool story!!! Conrats to your wife! And lucky for you have to have a partner in the quest for body improvement!!
Do you have pics from when you started your cut to today?
Nice (and believable!!) maxes!!
_____________________________
"If there's nothing else that's relevant, I'll be leaving now"
"Today's mighty oak is just yesterday's nut that held its ground"
(in reply to Swimmer)
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RE: Back on 5x5!! - 1/30/2007 6:54:48 AM
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Swimmer
Posts: 185
Joined: 2/13/2006
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Haha! Yeah, those are my real maxes. I don't do the whole e-stat thing, that seems pretty lame to me. Plus, it would be way too much effort to try to adjust the weight I lift to e-stats every workout for my journal!
I do have pics of me at approx. 217. I'll post them at some point. I think I'll wait to post them side-to-side with my hopefully chiseled physique this summer. It looks like I'll need to cut back down to the 190 range to be as cut as I'd like. That's a little lighter then I'd like to be, but I'll gladly do it to get my six pack back!
_____________________________
Stand Tall and Shake the Heavens
My 5x5 Journal:
http://www.discussbodybuilding.com/Swimmers_5X5_Journal/m_151211/tm.htm
(in reply to gzinkl)
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Week 1, Day 2 - 1/30/2007 7:45:22 PM
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Swimmer
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Day two was up tonight. It is COLD here in Illinois. I really need to invest in a gas heater for the garage. On to the lifts!
Squat
5x107
5x133
5x160
5x160
Military Press
5x72
5x87
5x101
5x116
Deadlift
5x133
5x160
5x187
5x213
I forgot how great those light squat workouts are! The workout went fine. I was extremely glad it was time for the shorter workout because the weather is so cold. This week is a little messed up as I did Day 1 and Day 2 one day early (Sunday and Tuesday instead of Monday and Wednesday). I won't be albe to lift again until Friday or Saturday. After this week my schedule should be back to normal though.
_____________________________
Stand Tall and Shake the Heavens
My 5x5 Journal:
http://www.discussbodybuilding.com/Swimmers_5X5_Journal/m_151211/tm.htm
(in reply to Swimmer)
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RE: Week 1, Day 2 - 1/30/2007 7:58:56 PM
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gzinkl
Posts: 2098
Joined: 3/23/2005
From: Chicago, IL
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Tell me you did NOT work out in this cold! THAT'S dedication! How about a space heater?!?
All I could do was curl up around the fire and turn the heat up.
(yes, this is the same guy that biked home last week in shorts when it was 20 degrees out).
_____________________________
"If there's nothing else that's relevant, I'll be leaving now"
"Today's mighty oak is just yesterday's nut that held its ground"
(in reply to Swimmer)
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RE: Week 1, Day 2 - 1/31/2007 7:36:24 AM
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Swimmer
Posts: 185
Joined: 2/13/2006
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Haha! Yep, working out in the cold right now. And it's only supposed to be getting worse this weekend! But, at least I'm in the garage in sweats - I'd never think about biking around in shorts!! Now that's what I call CRAZY!!!! ;)
I do need to get a space heater, but I think I need a gas heater. The electric heaters just don't do a whole lot to warm up the garage. I'd like to find one that I can hook up to a 10 pound propane tank (currently attached to our gas grill, so it's sitting idle until spring). I know they make them, I just have to find one. And extra 10 degrees warmer in the garage would feel like heaven.
_____________________________
Stand Tall and Shake the Heavens
My 5x5 Journal:
http://www.discussbodybuilding.com/Swimmers_5X5_Journal/m_151211/tm.htm
(in reply to gzinkl)
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Week 1, Day 3 - 2/3/2007 2:51:10 PM
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Swimmer
Posts: 185
Joined: 2/13/2006
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It's.....so.....cold......
Current temperate is 7 degrees! The last I heard, the windchill was -8! And unfortunately, that means that it was real cold in the garage today. I put an electric space heater in the garage with me. It didn't help warm the garage up, but I was able to warm my hands with it at least. I ALMOST didn't continue with the program. I do have a Weider machine in our basement that I could use, but my max lifts are past the amount of weight on the machine. But I'm not saying that I won't switch programs and lift in the basement on Monday....it's supposed to be even colder then! Anyways, on to the lifts:
Squat
5x107
5x133
5x160
5x187
3x219
8x160
Bench
5x93
5x116
5x139
5x162
3x190
8x139
Rows
5x88
5x110
5x132
5x154
3x181
8x132
Assistance Lifts
Close-Grip Bench Press
8x100
8x120
8x145
Barbell Curls
8x75
8x95
6x110
The first week went fairly well. Next week will be interesting. I haven't benched over 190 for five reps since I quit the 5x5 program weeks ago (my max is 200). So we'll see if I can even match my max bench!
I continue to cut - current bodyweight: 202.6 pounds
_____________________________
Stand Tall and Shake the Heavens
My 5x5 Journal:
http://www.discussbodybuilding.com/Swimmers_5X5_Journal/m_151211/tm.htm
(in reply to Swimmer)
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Week 2, Day 1?? - 2/6/2007 7:27:48 AM
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Swimmer
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Okay, so Monday I wimped out. Too cold for the garage. Fortunately I have the weider machine in the basement that I could use for a decent workout. I do four sets of chest press and I was really feeling it in my chest. Next up, pec deck. But on the first rep, of the first set.....the cable snapped!!!! Swearing followed.
So not only is that entire section of the machine useless right now, but it killed my chest workout. Instead of pec deck I ended up doing sets of pushups! I was able to do tricep extensions on the other side of the machine, but there's no way to do a chest workout now. I'll need to call weider and see if I can get a new cable.
In the meantime, since I stopped the 5x5 routine due to the cold, I decided just to screw it and keep cutting. So my 8 week bulk is canceled, and I'll be conentrating on getting ripped for summer. I figure once my bodyfat gets low then I can do a clean bulk and stay lean.
Of course.....now I'm back to lifting in the garage!! And yes, it's still freezing....and now it's snowing....
_____________________________
Stand Tall and Shake the Heavens
My 5x5 Journal:
http://www.discussbodybuilding.com/Swimmers_5X5_Journal/m_151211/tm.htm
(in reply to Swimmer)
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RE: Week 2, Day 1?? - 2/8/2007 2:18:30 PM
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David1991
Posts: 5167
Joined: 11/3/2006
From: New Jersey
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wow ive been talking about this program for like 3 weeks and never got a link to your journal, but im glad i did now cause its really inspiring! your gains were incredible! and you got new PR's every workout other than those 2x for the bench press. i just started this exact program on monday and i really like it so far. im surprised u said you'd be doing military press and pull-ups originally as your assistance sets because thats not what the program has laid out to do but whatever, your progress was still great and after reading all of your posts im really glad i decided to start it.
one of my biggest concerns about this program was about eating a calorie surplus and only gaining fat (especially since im an endomorph) seeing as how it doesnt seem like much of a mass building workout, but it looks like u gained a good amount of muscle. so would u say i could definitely put some muscle on as long as im eating enough to gain about 1lb. a week? thanks for the help and any comments or tips you have for me for this program would be greatly appreciated.
_____________________________
Duke of the Emancipation Detoxification
my "transformation" http://www.discussbodybuilding.com/David1991_from_fat_to_thin/m_337278/tm.htm
(in reply to Swimmer)
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RE: Week 2, Day 1?? - 2/9/2007 7:05:32 AM
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Swimmer
Posts: 185
Joined: 2/13/2006
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I think it's a great program to increase your strength, and it's really easy to follow. I think you can eat a calorie surplus and not put on too much fat, just go for adding a pound or two per week. I put on a decent amount of muscle, but more fat than I would have liked. I think that was mainly because my scale broke without me realizing it, so I kept adding more and more calories but the scale was staying the same. Before I knew it I was 10 pounds heavier than what the scale was saying, and I think most of it was fat.
The best part of the program, IMO, is that it forces you to do the compounds lifts and your strength goes through the roof. It may not put on as much mass as some programs, but once your strength increases you can go back to using higher reps, but you'll be able to lift more weight, which will help you build mass. Before I did the 5x5 workout, I could probably lift 155-160 pounds for 8 reps. Now I'm doing 175-180 for 8 reps. That alone will help me pack on more mass than before.
I strayed from the program a little bit, but not too much. The first few weeks I did military press as an assistant exercise, but I dropped it when the weight started getting heavy so it wouldn't affect my bench. Heck, eventually I even dropped working triceps and biceps completely (and my arms still grew).
I think you'll be very happy with the workout. I'll have to check out your journal (if you have one). Good luck! Oh, did you try Ripptoe's at all? It's typically the workout people use before the 5x5 program. I'm not sure how long you've lifted, but you could always start with it and then move to the 5x5. Both routines use a lot of compound lifts, which is perfect for your age.
_____________________________
Stand Tall and Shake the Heavens
My 5x5 Journal:
http://www.discussbodybuilding.com/Swimmers_5X5_Journal/m_151211/tm.htm
(in reply to David1991)
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RE: Week 2, Day 1?? - 2/10/2007 7:58:21 AM
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David1991
Posts: 5167
Joined: 11/3/2006
From: New Jersey
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alright thanks for the feedback. ive been lifting since i was 13 but wasnt serious about it until about last april. I havent tried Ripptoes at all, do u think u could send me a link to it?
oh and jw, u said before u could do 155-160 and now 175-180, r u talking about bench?
like i said ive only just started the program and today was workout 3 of week one (im really enjoying it right now, its the most fun ive had working out so far) so my journal hasnt gotten very far but if u want the link im gonna try to add it on to my signature so u can access it there.
< Message edited by David1991 -- 2/10/2007 7:59:54 AM >
_____________________________
Duke of the Emancipation Detoxification
my "transformation" http://www.discussbodybuilding.com/David1991_from_fat_to_thin/m_337278/tm.htm
(in reply to Swimmer)
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RE: Week 2, Day 1?? - 2/16/2007 11:47:14 AM
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Swimmer
Posts: 185
Joined: 2/13/2006
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Yes, the increase that you asked about was in my bench. I saw a decent increase in all of the core lifts (I have the actual poundage increase higher up in the thread). I don't have the link to Ripptoe's, but I'm sure it's on the site somewhere. I'll be sure and check out your journal. Good luck!
_____________________________
Stand Tall and Shake the Heavens
My 5x5 Journal:
http://www.discussbodybuilding.com/Swimmers_5X5_Journal/m_151211/tm.htm
(in reply to David1991)
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Still winter... - 2/16/2007 11:56:55 AM
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Swimmer
Posts: 185
Joined: 2/13/2006
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Well, it's been an interesting week. It started snowing here Monday night, and it was supposed to get bad, so I had to pull my car into the garage and not lift. That brings me to Tuesday. I woke up, looked out the window, turned on the news, and I quickly knew that there was no way I'd be able to get to work. I believe the official tally was 5-6 inches of snow that night. And they were calling for 12 inches by the end of Tuesday. So I stayed home. Unfortunately the snow was too deep to get my car out of the garage. But I did have half the Weider machine that I could use to lift (the half that didn't include the snapped cable from last week). So I did a back and bi workout in the basement. The lifts were as follows:
Lat Pulldowns: 3 sets of 8 at 128 pounds. This is the max poundage that the machine allows for the high cable.
Seated Rows: 3 sets of 8 at 120 pounds. Again, the max poundage for the lower cable.
Shrugs: 3 sets of 8 at 120 pounds.
Pullups: Performed in the garage while wearing a 16 pound weighted vest.
Bicep Cable Curls: 3 sets of 8. The first two sets with 80 pounds, the third set with 91 pounds.
One arm cable Curls: 2 sets of 8 at 40 pounds.
Overall, it really wasn't a bad workout. I can do a lot more for lat pulldowns and seated cable rows, but it was nice to mix them in. The pulldowns always seem to hit my back hard (and those are NEVER easy).
_____________________________
Stand Tall and Shake the Heavens
My 5x5 Journal:
http://www.discussbodybuilding.com/Swimmers_5X5_Journal/m_151211/tm.htm
(in reply to Swimmer)
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2/14 - 2/16/2007 12:03:18 PM
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Swimmer
Posts: 185
Joined: 2/13/2006
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Valentine's Day....and another day off work! At least today the entire company was closed, so I didn't need to use a PTO day. We paid to have our driveway plowed, so I was able to move my car into the driveway and have a chest and shoulders workout today. Lets get right to it:
Bench Press:
8 @ 135
8 @ 155
8 @ 165
8 @ 165
Incline Press:
8 @ 135
8@ 145
8@ 155
Flat Bench Cable Flyes:
8@44
8@44
(I may have done three sets, I don't remember off the top of my head)
Standing Military Press:
8@90
8@100
Upright Rows:
8 @ 100
Wow, I've been working in the 5 rep range for so long it seemed a lot different doing 8 reps. It's a big mental change. I did lower my weight down since I wasn't able to bench last week. I'll look to move it up more next week. But it was nice to really feel the muscle working. By the time the chest workout was finished my shoulders were burning. I only did three sets for my shoulders, but they had a hard workout anyways. All in all, it was a nice workout and we ended up with 10.5 inches of snow.
Now I just need one more workout to finish off my week - legs and triceps. Driving to work today the temp was -6 degrees. But I need to get out there and lift either tonight or tomorrow. How long until spring is here?
_____________________________
Stand Tall and Shake the Heavens
My 5x5 Journal:
http://www.discussbodybuilding.com/Swimmers_5X5_Journal/m_151211/tm.htm
(in reply to Swimmer)
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