RE: GT's Journal
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RE: GT's Journal - 1/14/2008 2:47:51 PM
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GTDude
Posts: 497
Joined: 12/19/2004
Status: offline
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Thanks IBB, I really appreciate it. I will give the tricep stuff a try on wednesday.
I have conditioning tomorrow, so I hope my calves aren't hurting too bad. lol.
-Kyle
_____________________________
3rd place discuss bodybuilding transformation competition
We are what we repeatedly do. Excellence, therefore, is not an act but a habit.
-Aristotle
Updated Feb 26, 2008
Weight:180 lbs
Height:6'0
Bench:275lbs (275x1)
Squat:410lbs (385x2)
Clean:300lbs (275x3)
60: 6.80 sec
Arm: 88-90 from OF
(in reply to IBendBarbells)
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RE: GT's Journal - 1/15/2008 1:41:27 PM
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GTDude
Posts: 497
Joined: 12/19/2004
Status: offline
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Back/Bi Day
7:25 a.m
Power Cleans
1x6 at 135 lbs (warm-up)
1x6 at 185 lbs
1x6 at 195 lbs
1x5 at 210 lbs
1x5 at 225 lbs
1x4 at 230 lbs
1x3 at 245 lbs
Hang Cleans
1x4 at 175 lbs
1x4 at 195 lbs
1x4 at 205 lbs
high pulls (kinda like a power cleans, but you try to get the bar as high as possible without catching it)
3x4 at 135 lbs
Abs
2x20 leg throw downs
1x30 situps
1x25 pike sit ups
2:30 p.m After School Baseball Workouts
Bent over rows
3x12 at 95 lbs (slow)
Pull-ups
2x10 at body weight
BB Curls
1x8 at 45 lbs
1x8 at 55 lbs
1x8 at 65 lbs
1x4 at 95 lbs
Wrist Curls
2x35 at 45 lbs
3x20 at 95 lbs
Twists
2x20 at 25 lbs
Crunches
2x20 at 25 lbs
2x15 at 25 lbs
Leg throw downs
1x25 at body weight
pike sit ups
2x20 at body weight
Edit: Ohh yeah, I forgot running on the track. (a little over a mile total)
2 laps warm up
lunges
high knees
1 lap
5 curves (jog first half of curve on track and sprint second half)
< Message edited by GTDude -- 1/15/2008 1:43:10 PM >
_____________________________
3rd place discuss bodybuilding transformation competition
We are what we repeatedly do. Excellence, therefore, is not an act but a habit.
-Aristotle
Updated Feb 26, 2008
Weight:180 lbs
Height:6'0
Bench:275lbs (275x1)
Squat:410lbs (385x2)
Clean:300lbs (275x3)
60: 6.80 sec
Arm: 88-90 from OF
(in reply to GTDude)
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RE: GT's Journal - 1/16/2008 2:33:15 PM
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GTDude
Posts: 497
Joined: 12/19/2004
Status: offline
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Switching the way I write my sets and reps
it is gonna be weightxreps
Chest/Tri
Flat Bench
135x8 (warm-up)
165x10
180x8
190x8
205x6
210x5
Burnout on 155 lbs
14 reps
Incline
140x6
155x5
165x5
Close Grip
165x5
185x5
185x5
Tricep extension (like skull crushers but standing up and behind the neck to straight overhead, not like the ones you do with cables from a high pulley)
45x12
55x15
55x12
Dips
bwx15
Triceps were feeling it today. Really good pump.
Hit afterschool for about an hour 1/2with my friend Nate. Swing is starting to feel like it used to before my break. Figured out I wasn't really using my legs much, so I fixed it an now I got most of my power back.
Baseball workouts got canceled today b/c it is snow flurrying, hopefully it will snow or something tonight so no school tomorrow. Prob not though, I do live in GA. lol
-Kyle
< Message edited by GTDude -- 1/16/2008 2:37:34 PM >
_____________________________
3rd place discuss bodybuilding transformation competition
We are what we repeatedly do. Excellence, therefore, is not an act but a habit.
-Aristotle
Updated Feb 26, 2008
Weight:180 lbs
Height:6'0
Bench:275lbs (275x1)
Squat:410lbs (385x2)
Clean:300lbs (275x3)
60: 6.80 sec
Arm: 88-90 from OF
(in reply to GTDude)
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RE: GT's Journal - 1/16/2008 3:14:03 PM
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IBendBarbells
Posts: 5852
Joined: 6/21/2006
Status: offline
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Okay for your incline and close grip do 10 8 6 4 or what ever just how you would do it with your flat bench. Don't be scared to drop the weight down! Maybe take off one set from the flat bench also! That way your not so warn before.
Just give your self a longer rest break between flat bench and incline bench. You know give your self say 5 min - 10min to recover. Take a breather drink some water and prepare!
Also go to the store and get some wrist straps! the kind that wrap around your thumb and wrist, You will notice with the extra stability it will increase your lifts a tad bit.
_____________________________
--Ninja spy of the Emancipation Detoxification.--
"Man.. It feels good when alot of losers are around. "
Every man has his strong points.
In a party full of average fish the sharks really stand out.
With the way things are going Ill be 240 by March 2010
Short term goal - 215lbs 10% BF
New Scale weight - coming soon.
(in reply to GTDude)
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RE: GT's Journal - 1/16/2008 4:58:10 PM
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GTDude
Posts: 497
Joined: 12/19/2004
Status: offline
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Yeah, I already got some of those. Thanks man. I will prob do chest again on Fri or Sat. I will give it a try.
I won't be able to do it but once a week though, b/c I have to go off the routine we do in my wegiht training class when I bench on wednesdays. But I will be able to when I bench on my own outside of school.
-Kyle
_____________________________
3rd place discuss bodybuilding transformation competition
We are what we repeatedly do. Excellence, therefore, is not an act but a habit.
-Aristotle
Updated Feb 26, 2008
Weight:180 lbs
Height:6'0
Bench:275lbs (275x1)
Squat:410lbs (385x2)
Clean:300lbs (275x3)
60: 6.80 sec
Arm: 88-90 from OF
(in reply to IBendBarbells)
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RE: GT's Journal - 1/17/2008 11:45:17 AM
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GTDude
Posts: 497
Joined: 12/19/2004
Status: offline
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I kinda tweaked my lower back the other day at baseball workouts, so I slept in late today so I wouldn't have to do hack squats with my hurt back, and baseball workouts were cancled today because of the weather. I have to work tonight from 6-9 doing the scoreboard for rec basketball games, so I won't get to hit or anything on my own.
So Today is going to be a rest day. lol. I might hit up some squats tomorrow if my back is feeling better.
-Kyle
_____________________________
3rd place discuss bodybuilding transformation competition
We are what we repeatedly do. Excellence, therefore, is not an act but a habit.
-Aristotle
Updated Feb 26, 2008
Weight:180 lbs
Height:6'0
Bench:275lbs (275x1)
Squat:410lbs (385x2)
Clean:300lbs (275x3)
60: 6.80 sec
Arm: 88-90 from OF
(in reply to GTDude)
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RE: GT's Journal - 1/18/2008 1:38:36 PM
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GTDude
Posts: 497
Joined: 12/19/2004
Status: offline
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Legs
Sqauts
135x6 (warm-up)
225x6
295x6
315x6
345x3
365x2
Front Squats
185x5
205x5
225x5
Cardio: 4x4 basketball games in gym class today
Had a little extra time after school today, and I missed squating yesterday so I figured I would get them in.
I would usually do shoulders along with this, but I plan on benching tomorrow so I will just do it then.
-Kyle
_____________________________
3rd place discuss bodybuilding transformation competition
We are what we repeatedly do. Excellence, therefore, is not an act but a habit.
-Aristotle
Updated Feb 26, 2008
Weight:180 lbs
Height:6'0
Bench:275lbs (275x1)
Squat:410lbs (385x2)
Clean:300lbs (275x3)
60: 6.80 sec
Arm: 88-90 from OF
(in reply to GTDude)
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RE: GT's Journal - 1/19/2008 6:54:18 PM
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GTDude
Posts: 497
Joined: 12/19/2004
Status: offline
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Chest
flat bench
135x8 (warm-up)
170x8
195x8
210x6 (slight spot on last rep)
230x4
245x2
Incline bench
145x8
155x8
185x6 (slight spot on last two reps)
Flat db flies
25x8
decline db flies
25x8
incline db flies
25x8
< Message edited by GTDude -- 1/19/2008 8:45:54 PM >
_____________________________
3rd place discuss bodybuilding transformation competition
We are what we repeatedly do. Excellence, therefore, is not an act but a habit.
-Aristotle
Updated Feb 26, 2008
Weight:180 lbs
Height:6'0
Bench:275lbs (275x1)
Squat:410lbs (385x2)
Clean:300lbs (275x3)
60: 6.80 sec
Arm: 88-90 from OF
(in reply to GTDude)
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RE: GT's Journal - 1/22/2008 6:06:52 PM
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GTDude
Posts: 497
Joined: 12/19/2004
Status: offline
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back/bi/forearms
powercleans
135x8 (warm-up)
185x6
200x6
215x5
225x5
240x4
255x3 (only got 2 failed on 3rd rep) :(
Hang Clean
165x5
185x4
205x4
Hang Squat
135x4
165x4
185x4
Baseball Workout Afterschool
bent over row
95x12
95x12
95x12
115x8
bb curls
45x8
65x8
75x8
wrist curls
45x100
65x50
75x40
sit ups
25x20
25x20
25x20
other stuff like bicycles and planks for different stints.
-Kyle
_____________________________
3rd place discuss bodybuilding transformation competition
We are what we repeatedly do. Excellence, therefore, is not an act but a habit.
-Aristotle
Updated Feb 26, 2008
Weight:180 lbs
Height:6'0
Bench:275lbs (275x1)
Squat:410lbs (385x2)
Clean:300lbs (275x3)
60: 6.80 sec
Arm: 88-90 from OF
(in reply to GTDude)
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RE: GT's Journal - 1/23/2008 9:45:37 AM
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andy
Posts: 1432
Joined: 8/21/2004
From: Ohio
Status: offline
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Yo send your cash over to me on DR : ) also did you try out the haircut?
_____________________________
We should live our lives as though Christ was coming this afternoon. - Jimmy Carter
(in reply to GTDude)
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RE: GT's Journal - 1/23/2008 3:00:45 PM
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GTDude
Posts: 497
Joined: 12/19/2004
Status: offline
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It is about like what I have it at now. I will send it in a bit.
_____________________________
3rd place discuss bodybuilding transformation competition
We are what we repeatedly do. Excellence, therefore, is not an act but a habit.
-Aristotle
Updated Feb 26, 2008
Weight:180 lbs
Height:6'0
Bench:275lbs (275x1)
Squat:410lbs (385x2)
Clean:300lbs (275x3)
60: 6.80 sec
Arm: 88-90 from OF
(in reply to andy)
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RE: GT's Journal - 1/23/2008 3:17:54 PM
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GTDude
Posts: 497
Joined: 12/19/2004
Status: offline
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ohh yeah
Chest/Tri
Flat Bench
135x8 (warm-up)
165x7
185x6
200x5
210x5
225x4
235x3
Incline Bench
145x8
175x6
185x5 (little help on last rep)
Close Grip
165x5
175x5
195x5
Overhead Tricep Extensions
45x15
55x12
55x12
Dips
bodyweightx15
bodyweightx15
bodyweightx15
_____________________________
3rd place discuss bodybuilding transformation competition
We are what we repeatedly do. Excellence, therefore, is not an act but a habit.
-Aristotle
Updated Feb 26, 2008
Weight:180 lbs
Height:6'0
Bench:275lbs (275x1)
Squat:410lbs (385x2)
Clean:300lbs (275x3)
60: 6.80 sec
Arm: 88-90 from OF
(in reply to GTDude)
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RE: GT's Journal - 1/24/2008 1:24:54 PM
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GTDude
Posts: 497
Joined: 12/19/2004
Status: offline
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legs/shoulders
Hack Squat
135x8 (warm-up)
245x7
275x6
295x6
315x5
335x4
345x3
Front Squat
185x5
205x5
225x5
Military/Upright Row superset
(military using 95 lbs and upright row using 75 lbs)
3x8x8
Baseball workouts
front/side/inverted front/bent over raises
(5 lbs in each hand)
2x8x8x8x8
military
65x12
65x12
65x12
upright row
65x12
65x10
barbell curls/french curls
45x8x8
45x8x8
45x8x8
wrist curls
45x35
45x35
plate hold
(25 lbs plate in each hand)
60 seconds
situps with weight held above chest with arms extended
25x15
25x15
25x15
twists
25x20
25x20
25x20
weighted situps (plate held on chest)
25x15
25x15
25x15
(abs were done in three supersets composed with one set of each of the 3 ab exercises)
Cardio
3 laps around baseball field (warm-up)
8 curves
4 high knee/sprints (90 ft)
_____________________________
3rd place discuss bodybuilding transformation competition
We are what we repeatedly do. Excellence, therefore, is not an act but a habit.
-Aristotle
Updated Feb 26, 2008
Weight:180 lbs
Height:6'0
Bench:275lbs (275x1)
Squat:410lbs (385x2)
Clean:300lbs (275x3)
60: 6.80 sec
Arm: 88-90 from OF
(in reply to GTDude)
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RE: GT's Journal - 1/27/2008 6:31:24 PM
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GTDude
Posts: 497
Joined: 12/19/2004
Status: offline
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Chest
flat bech (slow down and pause at bottom of each rep)
135x8
170x8
190x8
210x6 (help on 6th rep)
225x4 (help with last two reps)
185x8
Incline Bench
135x8
140x8 (help on 8th rep)
145x6
decline flies
25x8
25x8
Benching with a pause at the bottom gave me such a good pump. I haven't felt bench in my chest like I did today in quite a while.
_____________________________
3rd place discuss bodybuilding transformation competition
We are what we repeatedly do. Excellence, therefore, is not an act but a habit.
-Aristotle
Updated Feb 26, 2008
Weight:180 lbs
Height:6'0
Bench:275lbs (275x1)
Squat:410lbs (385x2)
Clean:300lbs (275x3)
60: 6.80 sec
Arm: 88-90 from OF
(in reply to GTDude)
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RE: GT's Journal - 1/29/2008 1:38:13 PM
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GTDude
Posts: 497
Joined: 12/19/2004
Status: offline
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Wasn't feeling too hot yesterday so I stayed home sick from school and just slept all day.
Back
(Alternating over 2 sets)
High Pulls
135x4
135x4
Hang Squat
135x4
135x4
Power Cleans
190x5
210x5
235x4
250x3
275x1 (last three sets we did one rep and switched with our partner then added weight even if you didn't get it to get used to pulling up the heavier weight)
285xFail
295xEpic Fail
Hang Cleans
175x5
190x5
205x4
After School Workout
Long Toss
_____________________________
3rd place discuss bodybuilding transformation competition
We are what we repeatedly do. Excellence, therefore, is not an act but a habit.
-Aristotle
Updated Feb 26, 2008
Weight:180 lbs
Height:6'0
Bench:275lbs (275x1)
Squat:410lbs (385x2)
Clean:300lbs (275x3)
60: 6.80 sec
Arm: 88-90 from OF
(in reply to GTDude)
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RE: GT's Journal - 1/30/2008 1:25:31 PM
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GTDude
Posts: 497
Joined: 12/19/2004
Status: offline
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chest/tri
flat bench
135x8 (warm-up)
175x7
190x6
215x5
225x4
245x3 (heck yes!)
Incline Bench
155x5
175x5
Close-Grip
155x5
185x5
Dips
BWx15
BWx15
BWx15
_____________________________
3rd place discuss bodybuilding transformation competition
We are what we repeatedly do. Excellence, therefore, is not an act but a habit.
-Aristotle
Updated Feb 26, 2008
Weight:180 lbs
Height:6'0
Bench:275lbs (275x1)
Squat:410lbs (385x2)
Clean:300lbs (275x3)
60: 6.80 sec
Arm: 88-90 from OF
(in reply to GTDude)
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RE: GT's Journal - 1/31/2008 12:36:13 PM
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GTDude
Posts: 497
Joined: 12/19/2004
Status: offline
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legs/shoulders
Hack Squat
135x6 (warm-up)
225x6
265x5
315x5
335x5 (spot on last rep)
Front Squat
165x5
195x5
215x5
230x5
Superset for shoulders
military at 85 lbs
upright rows at 75 lbs
3x8x8
abs
leg throw downs
bwx20
bwx15
sit-ups
bwx25
(we usually do more than this for abs, just ran out of time today. Might hit up some more later tonight.)
_____________________________
3rd place discuss bodybuilding transformation competition
We are what we repeatedly do. Excellence, therefore, is not an act but a habit.
-Aristotle
Updated Feb 26, 2008
Weight:180 lbs
Height:6'0
Bench:275lbs (275x1)
Squat:410lbs (385x2)
Clean:300lbs (275x3)
60: 6.80 sec
Arm: 88-90 from OF
(in reply to GTDude)
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RE: GT's Journal - 2/2/2008 5:46:39 PM
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GTDude
Posts: 497
Joined: 12/19/2004
Status: offline
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Back/Bi
Saw the Fit Show video of Milos' back training, trying to incorporate it by using wrist straps with almost all lifts for the back and pulling from the elbows and not the hands.
Seems to have worked pretty well, I have never felt my back like this before.
Pull-Ups
BWx10
BWx8
BWx8
Lat Pull Downs
50x10
70x10
90x10
90x8
Low-Pulley Cable Rows (Row bar)
90x10
120x10
120x10
One arm dumbell row
70x10 (each arm)
Incline dumbell rows( lay on incline bench face down and row dumbells)
25x10
35x10
EZ Bar Curls
55x10
75x8
Hammer Curls
35x10 (each arm)
_____________________________
3rd place discuss bodybuilding transformation competition
We are what we repeatedly do. Excellence, therefore, is not an act but a habit.
-Aristotle
Updated Feb 26, 2008
Weight:180 lbs
Height:6'0
Bench:275lbs (275x1)
Squat:410lbs (385x2)
Clean:300lbs (275x3)
60: 6.80 sec
Arm: 88-90 from OF
(in reply to GTDude)
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RE: GT's Journal - 2/5/2008 11:26:53 AM
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GTDude
Posts: 497
Joined: 12/19/2004
Status: offline
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I am a few days behin because of baseball, but I benched on sunday, and I squated yesterday. I don't remember the weight and reps, but it was similiar to the other days.
High Pulls
135x4
135x4
Power Cleans
200x5
215x5
230x5
240x4
250x3 (1 rep then fail)
275x1 (should have gotten it, had it up got under it but my legs gave out and I dropped it)
Hang Cleans
180x5
190x5
215x4
Baseball tryouts all week this week!
_____________________________
3rd place discuss bodybuilding transformation competition
We are what we repeatedly do. Excellence, therefore, is not an act but a habit.
-Aristotle
Updated Feb 26, 2008
Weight:180 lbs
Height:6'0
Bench:275lbs (275x1)
Squat:410lbs (385x2)
Clean:300lbs (275x3)
60: 6.80 sec
Arm: 88-90 from OF
(in reply to GTDude)
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