RE: Jheft's Heftorium (for all your hefting needs)
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RE: Jheft's Heftorium (for all your hefting needs) - 1/19/2008 1:15:20 PM
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jheft
Posts: 3021
Joined: 1/3/2007
Status: offline
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Saturday, 2008-01-19 (Full-Body B):
Incline dumbbell bench: 2x15
Squat: 2x15
SLDL: 2x15
Overhead Press: 2x15
Barbell bent-over row: 2x15
One-arm triceps extension: 1x15
Wide-grip pull-ups: 1x8
Seated calf raises: 2x15
Weighted crunches: 2x15
Notes:
It's funny how quickly conditioning can improve or degrade. Just a little focus on my rest times over only a few workouts, and I've already gotten my rest times down. My rests were down to about a minute between sets for every exercise except squats (which were under two minutes). I haven't cracked down on my rest times between exercises yet, because I've got to move all my equipment around, which takes time.
Squats are improving a lot in terms of form. I've paid attention to what I've read in Starting Strength, and it's paying off. Even though my quads were still sore from Thursday, and I was lifting a little more weight, they felt lighter today. I've adjusted the way I grip the bar, making sure to not wrap my thumb around the bar (again, taking my cue from Starting Strength), and keeping my elbows up and back to trap the bar on top of my... traps. That's let me get rid of the towel I'd been using and gives me a more secure grasp of the bar. I gotta still improve on that though, and improve my shoulder and chest flexibility.
_____________________________
Journal: Jheft's Heftorium, Progress Photos (new as of 2008-03-08), My Stack
Current stats: 5'11", 196.0 lbs - starting cut
2008 Results: +22.8 lbs, 2nd Place Discussbodybuilding.com Transformation Contest
"Give me a woman who loves beer and I will conquer the world."
-- Kaiser Wilhelm II
(in reply to jheft)
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RE: Jheft's Heftorium (for all your hefting needs) - 1/24/2008 6:58:59 PM
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jheft
Posts: 3021
Joined: 1/3/2007
Status: offline
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Monday, 2008-01-21 (Full-Body A):
Flat bench: 15, 13
Deadlift: 2x15
Lunge: 2x15
Overhead press: 2x15
Two-point dumbbell row: 2x15
Standing barbell triceps extensions: 1x15
Chin-ups: 1x10
Seated calf raises: 2x15
Hanging leg raises: 2x15
Notes:
My bench press is disappointing me again... Overhead press feels better than I thought it would.
Wednesday, 2008-01-23 (Upper-Body):
Flat bench: 15, 12
Incline dumbbell bench: 2x15
Neutral grip pull-ups: 9, 5
Bent-over dumbbell row: 2x15
Overhead press: 15, 10 + 5 push
Flat dumbbell flys: 1x15
Dumbbell curls: 13 + 2 assisted
Lying triceps extensions 1x15
Shrugs: 2x15
Notes:
Feeling very sleep deprived.
Thursday, 2008-01-24 (Lower-Body):
Squats: 2x15
Deadlifts: 2x15
Seated calf raises: 2x15
Reverse crunches: 2x15
Supermans: 2x15
Notes:
Felt horrible today, but workout was good.
Squats strength is increasing very rapidly. They felt like nothing, even though I'm adding more weight each workout. I'll reach what I conservatively estimated as my 15 rep max on Saturday, but obviously that's increased a lot. Now I've got to decide whether I just continue along with the increases I've already planned out for the next few weeks, or if I should jump up the weight a bit. I'm actually leaning towards "if it ain't broke - don't fix it". Just keep increasing the weight as planned, but don't drop the reps until I need to. Next week would dropping to 10 reps on everything, but I may do 12 or something, or maybe just go with whatever I can do on a per-exercise basis.
I'm just glad I've finally got my squats sorted out (though I've gotta improve my strength some more yet before I'm happy).
_____________________________
Journal: Jheft's Heftorium, Progress Photos (new as of 2008-03-08), My Stack
Current stats: 5'11", 196.0 lbs - starting cut
2008 Results: +22.8 lbs, 2nd Place Discussbodybuilding.com Transformation Contest
"Give me a woman who loves beer and I will conquer the world."
-- Kaiser Wilhelm II
(in reply to jheft)
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RE: Jheft's Heftorium (for all your hefting needs) - 1/26/2008 6:20:25 PM
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jheft
Posts: 3021
Joined: 1/3/2007
Status: offline
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Saturday, 2008-01-26 (Full-Body B):
Incline dumbbell bench: 2x15
Squat: 2x15
SLDL: 2x15
Overhead Press: 2x15
Barbell bent-over row: 2x15
One-arm triceps extension: 1x15
Wide-grip pull-ups: 1x8
Seated calf raises: 2x15
Weighted crunches: 2x15
Notes:
I surprised myself with overhead presses - I was able to complete both sets pretty easily even though I was using more weight than Wednesday, when I had to resort to pushing with my legs some to complete the last set. I was able to keep rest times pretty short too, even on squats. I'm done loading creatine now, so maybe that's a factor.
_____________________________
Journal: Jheft's Heftorium, Progress Photos (new as of 2008-03-08), My Stack
Current stats: 5'11", 196.0 lbs - starting cut
2008 Results: +22.8 lbs, 2nd Place Discussbodybuilding.com Transformation Contest
"Give me a woman who loves beer and I will conquer the world."
-- Kaiser Wilhelm II
(in reply to jheft)
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RE: Jheft's Heftorium (for all your hefting needs) - 1/28/2008 8:40:57 PM
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jheft
Posts: 3021
Joined: 1/3/2007
Status: offline
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This was going to be the first 10 rep week, but I've felt pretty strong, so I've decided to have a 12 rep week instead but with the same weights I had planned on for the first 10 rep week. For body-weight exercises where it isn't practical to add weight, I'll be increasing the number of reps instead of decreasing. For a few exercises I'm keeping the reps at 15 for as long as possible because my 15-rep maxes have clearly improved quite a bit based on previous workouts.
Monday, 2008-01-28 (Full-Body A):
Flat bench: 2x12
Deadlift: 2x15
Lunge: 2x12
Overhead press: 2x12
Two-point dumbbell row: 2x12
Standing barbell triceps extensions: 1x12
Chin-ups: 1x6
Seated calf raises: 2x12
Hanging leg raises: 2x17
Notes:
Chins/pull-ups are decreasing with the added weight now... Overhead press felt good, probably should have tried to squeeze out a few more reps. Deadlifts are increasing...
_____________________________
Journal: Jheft's Heftorium, Progress Photos (new as of 2008-03-08), My Stack
Current stats: 5'11", 196.0 lbs - starting cut
2008 Results: +22.8 lbs, 2nd Place Discussbodybuilding.com Transformation Contest
"Give me a woman who loves beer and I will conquer the world."
-- Kaiser Wilhelm II
(in reply to jheft)
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RE: Jheft's Heftorium (for all your hefting needs) - 1/30/2008 4:46:21 PM
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jheft
Posts: 3021
Joined: 1/3/2007
Status: offline
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Wednesday, 2008-01-30 (Upper-Body):
Flat bench: 12, 10
Incline dumbbell bench: 15, 12
Neutral grip pull-ups: 6 + 11 negative, 2 + 7 negative
Bent-over dumbbell row: 2x15
Overhead press: 7 + 5 push, 4 + 3 push
Flat dumbbell flys: 1x12
Dumbbell curls: 10 + 2 assisted, 8 + 4 assisted
Lying triceps extensions 1x12
Shrugs: 2x12
Notes:
I seem to do more poorly on overhead presses on my upper-body routine than on the full body days, probably because I've already worn myself out by the time I get to them.
< Message edited by jheft -- 1/30/2008 4:52:00 PM >
_____________________________
Journal: Jheft's Heftorium, Progress Photos (new as of 2008-03-08), My Stack
Current stats: 5'11", 196.0 lbs - starting cut
2008 Results: +22.8 lbs, 2nd Place Discussbodybuilding.com Transformation Contest
"Give me a woman who loves beer and I will conquer the world."
-- Kaiser Wilhelm II
(in reply to jheft)
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RE: Jheft's Heftorium (for all your hefting needs) - 1/31/2008 6:33:38 AM
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jheft
Posts: 3021
Joined: 1/3/2007
Status: offline
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My weight is still going up kinda fast... I'm still gaining about 1.5 pounds a week, but I really don't feel like I'm overeating. I've been using fat calipers for like a year, but they're still so imprecise that they're basically useless. None of my circumference measurements have changed much, except my thighs. I'm pretty paranoid that I'm getting fat without really realizing it.
_____________________________
Journal: Jheft's Heftorium, Progress Photos (new as of 2008-03-08), My Stack
Current stats: 5'11", 196.0 lbs - starting cut
2008 Results: +22.8 lbs, 2nd Place Discussbodybuilding.com Transformation Contest
"Give me a woman who loves beer and I will conquer the world."
-- Kaiser Wilhelm II
(in reply to jheft)
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RE: Jheft's Heftorium (for all your hefting needs) - 1/31/2008 7:41:16 PM
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jheft
Posts: 3021
Joined: 1/3/2007
Status: offline
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Thursday, 2008-01-31 (Lower-Body):
Squats: 2x15
Deadlifts: 15, 13
Seated calf raises: 2x15
Reverse crunches: 2x17
Supermans: 2x17
Notes:
My squat strength has improved to the point where I'm actually enjoying them...
_____________________________
Journal: Jheft's Heftorium, Progress Photos (new as of 2008-03-08), My Stack
Current stats: 5'11", 196.0 lbs - starting cut
2008 Results: +22.8 lbs, 2nd Place Discussbodybuilding.com Transformation Contest
"Give me a woman who loves beer and I will conquer the world."
-- Kaiser Wilhelm II
(in reply to jheft)
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RE: Jheft's Heftorium (for all your hefting needs) - 2/2/2008 5:18:18 PM
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jheft
Posts: 3021
Joined: 1/3/2007
Status: offline
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Saturday, 2008-02-02 (Full-Body B):
Incline dumbbell bench: 2x12
Squat: 2x15
SLDL: 2x15
Overhead Press: 11 + 1 push, 8 + 3 push
Barbell bent-over row: 2x12
One-arm triceps extension: 1x15
Wide-grip pull-ups: 5 + 10 negative
Seated calf raises: 2x15
Weighted crunches: 2x15
Notes:
I'm not surprised I'm running out of steam on overhead presses - I'm doing it 3 times a week, adding 5 pounds each workout, which is a lot of weight week-on-week. At some point I'll have to drop the weight to continue the progression. There are a lot of lifts where I've increased what I had believed to my 15 rep max, so hopefully that will start translating into size.
_____________________________
Journal: Jheft's Heftorium, Progress Photos (new as of 2008-03-08), My Stack
Current stats: 5'11", 196.0 lbs - starting cut
2008 Results: +22.8 lbs, 2nd Place Discussbodybuilding.com Transformation Contest
"Give me a woman who loves beer and I will conquer the world."
-- Kaiser Wilhelm II
(in reply to jheft)
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RE: Jheft's Heftorium (for all your hefting needs) - 2/4/2008 5:20:30 PM
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jheft
Posts: 3021
Joined: 1/3/2007
Status: offline
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This was going to be a 10 rep week, but I've got a lot of strength improvements, so only a few exercises are limited to 10 reps.
Monday, 2008-02-04 (Full-Body A):
Flat bench: 2x10
Deadlift: 15, 12
Lunge: 2x10
Overhead press: 5 + 4 push, 5 + 2 push
Two-point dumbbell row: 2x12
Standing barbell triceps extensions: 1x12
Chin-ups: 1x5 + 10 negative
Seated calf raises: 2x12
Hanging leg raises: skipped
Notes:
Workout ran really long for some reason, so I skipped hanging leg raises.
_____________________________
Journal: Jheft's Heftorium, Progress Photos (new as of 2008-03-08), My Stack
Current stats: 5'11", 196.0 lbs - starting cut
2008 Results: +22.8 lbs, 2nd Place Discussbodybuilding.com Transformation Contest
"Give me a woman who loves beer and I will conquer the world."
-- Kaiser Wilhelm II
(in reply to jheft)
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RE: Jheft's Heftorium (for all your hefting needs) - 2/5/2008 8:31:40 PM
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jheft
Posts: 3021
Joined: 1/3/2007
Status: offline
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Looking over my workout logs, I seem to be seeing excellent strength increases in overhead press and squats, good increases in calf raises, triceps isolation exercises and deadlifts and OK increases in lats and incline bench press. Little strength change for biceps, zero change for flat bench, or perhaps a slight decrease from before the holidays.
By the end of my routine, I might be looking at an 80 pound improvement in squats; of course they have ground to make up since switching to the barbell and my form reconstruction project.
_____________________________
Journal: Jheft's Heftorium, Progress Photos (new as of 2008-03-08), My Stack
Current stats: 5'11", 196.0 lbs - starting cut
2008 Results: +22.8 lbs, 2nd Place Discussbodybuilding.com Transformation Contest
"Give me a woman who loves beer and I will conquer the world."
-- Kaiser Wilhelm II
(in reply to jheft)
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RE: Jheft's Heftorium (for all your hefting needs) - 2/9/2008 7:03:51 PM
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jheft
Posts: 3021
Joined: 1/3/2007
Status: offline
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Wednesday, 2008-02-06 (Upper-Body):
Flat bench: 10, 5
Incline dumbbell bench: 12, 10
Neutral grip pull-ups: 5 + 10 negative, 3 + 12 negative
Bent-over dumbbell row: 2x12
Overhead press: 5 + 4 push, 4 + 4 push
Flat dumbbell flys: 1x10
Dumbbell curls: 7, 7
Lying triceps extensions 1x10
Notes:
Decided to move shrugs to Thursday, since I don't think I should do them the day before I do deadlifts, and to make the workouts similar in length. Not real happy with what my flat bench is doing. Overhead press is still holding up even though I'm increasing the weight by 5 pounds each workout (15 pounds a week). I'm doing sets well over my old max.
_____________________________
Journal: Jheft's Heftorium, Progress Photos (new as of 2008-03-08), My Stack
Current stats: 5'11", 196.0 lbs - starting cut
2008 Results: +22.8 lbs, 2nd Place Discussbodybuilding.com Transformation Contest
"Give me a woman who loves beer and I will conquer the world."
-- Kaiser Wilhelm II
(in reply to jheft)
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RE: Jheft's Heftorium (for all your hefting needs) - 2/9/2008 7:07:23 PM
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jheft
Posts: 3021
Joined: 1/3/2007
Status: offline
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Thursday, 2008-02-07 (Lower-Body):
Squats: 2x15
Deadlifts: 2x12
Seated calf raises: 2x12
Reverse crunches: 2x20
Shrugs: 2x12
Supermans: 2x20
Notes:
Almost skipped workout, because I'm starting to feel pretty pummeled. I had to spend a lot of time on Tuesday night standing on a hard floor, and that made my left knee pretty sore. But I felt great after today's workout. This is supposed to be a 10 rep week, but I'm still able to do 12 or more reps with most exercises at the weights I had planned for 10 reps.
_____________________________
Journal: Jheft's Heftorium, Progress Photos (new as of 2008-03-08), My Stack
Current stats: 5'11", 196.0 lbs - starting cut
2008 Results: +22.8 lbs, 2nd Place Discussbodybuilding.com Transformation Contest
"Give me a woman who loves beer and I will conquer the world."
-- Kaiser Wilhelm II
(in reply to jheft)
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RE: Jheft's Heftorium (for all your hefting needs) - 2/9/2008 7:27:51 PM
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jheft
Posts: 3021
Joined: 1/3/2007
Status: offline
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Saturday, 2008-02-09 (Full-Body B):
Incline dumbbell bench: 2x12
Squat: 2x15
SLDL: 2x12
Overhead Press: 6 + 4 push, 3 + 4 push
Barbell bent-over row: 12, 10
One-arm triceps extension: 1x15
Wide-grip pull-ups: 4 + 8 negative
Seated calf raises: 2x12
Weighted crunches: 2x12
Notes:
Five more pounds on overhead press, and I did more reps than I managed a few days ago. I added 10 pounds instead of 5 to squats this workout, because I didn't want to fuss with the 2 1/2 pound plates, and I still managed to do two sets of 15. About 5 reps into the second set I'm thinking "no way, I'm gonna die!", but then I just kept going...
_____________________________
Journal: Jheft's Heftorium, Progress Photos (new as of 2008-03-08), My Stack
Current stats: 5'11", 196.0 lbs - starting cut
2008 Results: +22.8 lbs, 2nd Place Discussbodybuilding.com Transformation Contest
"Give me a woman who loves beer and I will conquer the world."
-- Kaiser Wilhelm II
(in reply to jheft)
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RE: Jheft's Heftorium (for all your hefting needs) - 2/10/2008 12:19:39 PM
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IBendBarbells
Posts: 5852
Joined: 6/21/2006
Status: offline
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Damn, your making some damn good progress.
_____________________________
--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 jheft)
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RE: Jheft's Heftorium (for all your hefting needs) - 2/11/2008 5:23:09 PM
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jheft
Posts: 3021
Joined: 1/3/2007
Status: offline
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Monday, 2008-02-11 (Full-Body A):
Flat bench: 8, 6
Deadlift: 2x12
Lunge: 2x10
Overhead press: 4 + 5 push, 3 + 4 push
Two-point dumbbell row: 2x12
Standing barbell triceps extensions: 1x12
Chin-ups: 1x12 + 3 negative
Seated calf raises: 2x12
Hanging leg raises: skipped
Notes:
Since I've passed the half-way point, and my chin-ups/pull-ups have been reduced to almost zero reps because of the added weight, I've dropped back to body-weight to see where I'm at. Unfortunately, I can still only get out about 12 of them. On the other hand, my body weight is 7 or 8 pounds more than when I started so it's still an improvement.
I'm feeling pretty pounded generally. Looking forward to taking a week off at the end of this.
_____________________________
Journal: Jheft's Heftorium, Progress Photos (new as of 2008-03-08), My Stack
Current stats: 5'11", 196.0 lbs - starting cut
2008 Results: +22.8 lbs, 2nd Place Discussbodybuilding.com Transformation Contest
"Give me a woman who loves beer and I will conquer the world."
-- Kaiser Wilhelm II
(in reply to jheft)
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RE: Jheft's Heftorium (for all your hefting needs) - 3/5/2008 5:54:36 PM
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jheft
Posts: 3021
Joined: 1/3/2007
Status: offline
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Haven't felt like updating journal, but progress has been pretty good. Very good improvements continue in squats. Personal best today in flat bench (170x3). Gonna try to max out this weekend.
_____________________________
Journal: Jheft's Heftorium, Progress Photos (new as of 2008-03-08), My Stack
Current stats: 5'11", 196.0 lbs - starting cut
2008 Results: +22.8 lbs, 2nd Place Discussbodybuilding.com Transformation Contest
"Give me a woman who loves beer and I will conquer the world."
-- Kaiser Wilhelm II
(in reply to jheft)
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RE: Jheft's Heftorium (for all your hefting needs) - 3/10/2008 4:25:48 PM
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jheft
Posts: 3021
Joined: 1/3/2007
Status: offline
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Woohoo! New bench max more than my bodyweight... I tried 180x1 figuring that would be my limit, but it was easy... So I tried 190, and it was easy! That's the first time I've benched my body weight. Then I tried 200... Well, not quite. But still, I'm stoked with the 190.
_____________________________
Journal: Jheft's Heftorium, Progress Photos (new as of 2008-03-08), My Stack
Current stats: 5'11", 196.0 lbs - starting cut
2008 Results: +22.8 lbs, 2nd Place Discussbodybuilding.com Transformation Contest
"Give me a woman who loves beer and I will conquer the world."
-- Kaiser Wilhelm II
(in reply to jheft)
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RE: Jheft's Heftorium (for all your hefting needs) - 3/16/2008 2:48:03 PM
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jheft
Posts: 3021
Joined: 1/3/2007
Status: offline
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Alright, I'll be starting a new routine tomorrow. I've been reading Starting Strength and Practical Programming a lot, trying to get an idea of what I want to do next. I'm going to go to a full-body routine, 3 days a week. It'll have more focus on the big, compound lifts with fewer assistance exercises and more volume on the main exercises. I'm going to try to strictly enforce 1 minute rests between sets, even if it means using less weight.
Monday:
Squats: 12x3
Bench press: 12x3
Power cleans: 5x3
Weighted crunches: 15x2
Chin-ups: 3 sets to failure
Grippers: 2 sets to failure
Thursday:
Squats: 12x3
Incline bench press: 12x3
Weighted crunches: 15x2
Weighted chin-ups: 3x6
Shrugs: 12x2
Saturday:
Deadlifts: 12x3
Overhead press: 12x3
Bent-over dumbbell row: 12x3
Reverse crunches: 15x2
Standing calf raises: 15x2
This is still a work-in-progress, I'll update this post as I finalize what I'm doing...
< Message edited by jheft -- 3/16/2008 8:10:20 PM >
_____________________________
Journal: Jheft's Heftorium, Progress Photos (new as of 2008-03-08), My Stack
Current stats: 5'11", 196.0 lbs - starting cut
2008 Results: +22.8 lbs, 2nd Place Discussbodybuilding.com Transformation Contest
"Give me a woman who loves beer and I will conquer the world."
-- Kaiser Wilhelm II
(in reply to jheft)
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RE: Jheft's Heftorium (for all your hefting needs) - 3/17/2008 4:53:30 PM
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jheft
Posts: 3021
Joined: 1/3/2007
Status: offline
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I tend to underestimate how much a week off affects me... And the difference with an extra set... And a strict, 1-minute rest between sets vs. more relaxed rest times... I'm going to be pretty sore tomorrow.
_____________________________
Journal: Jheft's Heftorium, Progress Photos (new as of 2008-03-08), My Stack
Current stats: 5'11", 196.0 lbs - starting cut
2008 Results: +22.8 lbs, 2nd Place Discussbodybuilding.com Transformation Contest
"Give me a woman who loves beer and I will conquer the world."
-- Kaiser Wilhelm II
(in reply to jheft)
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