RE: Jheft's Heftorium (for all your hefting needs)
|
Users viewing this topic:
none
|
|
Logged in as: Guest
|
Login  | |
|
RE: Jheft's Heftorium (for all your hefting needs) - 10/30/2007 12:33:08 PM
|
|
|
jheft
Posts: 2993
Joined: 1/3/2007
Status: offline
|
I don't have flys in my routine right now -- should I add them? 2 sets each of incline, flat and decline? That's gonna be a really long workout with 6 more sets...
When you say use dumbbells with incline - do you mean use dumbbells with my incline bench? I'm hesitant to do that because I wouldn't be able to do that gradual, 5 pounds per week progression. My heavier dumbbells are in 10 pound increments, so I'd have to add in increments of 20 pounds. If I bought more dumbbells (or used my Olympic dumbbell handles, which is tedious), I'd have to use at least 10 pound increments. Also, I've been using dumbbells forever on bench, and I've had crappy-ass progress, so I'd prefer to use a barbell for all my bench variants.
_____________________________
Journal: Jheft's Heftorium, Progress Photos (new as of 2008-03-08), My Stack
Current stats: 5'11", 196.0 lbs - currently bulking (cutting soon)
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 IBendBarbells)
|
|
|
|
|
RE: Jheft's Heftorium (for all your hefting needs) - 11/1/2007 10:34:47 AM
|
|
|
IBendBarbells
Posts: 5851
Joined: 6/21/2006
Status: offline
|
quote:
ORIGINAL: jheft
I don't have flys in my routine right now -- should I add them? 2 sets each of incline, flat and decline? That's gonna be a really long workout with 6 more sets...
When you say use dumbbells with incline - do you mean use dumbbells with my incline bench? I'm hesitant to do that because I wouldn't be able to do that gradual, 5 pounds per week progression. My heavier dumbbells are in 10 pound increments, so I'd have to add in increments of 20 pounds. If I bought more dumbbells (or used my Olympic dumbbell handles, which is tedious), I'd have to use at least 10 pound increments. Also, I've been using dumbbells forever on bench, and I've had crappy-ass progress, so I'd prefer to use a barbell for all my bench variants.
I just really like dumbells, I feel that having to stabalize the weight with dumbells gives you a better work out. Not to mention incline is a rough motion when using barbells on your rotator cuff..
Which ever way works best for you. Add flys into your routine just 2 sets 2 different motions.
Have you started the routine yet?
_____________________________
--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)
|
|
|
|
|
RE: Jheft's Heftorium (for all your hefting needs) - 11/1/2007 11:30:40 AM
|
|
|
jheft
Posts: 2993
Joined: 1/3/2007
Status: offline
|
The first chest day is tonight. It seems like it's been forever, but I only made up this routine this week! I'm pretty psyched, I'm gonna try out a free pack of an NO product I got free with my most recent tub of Whey.
Last night was back/biceps and Monday was shoulders. I almost skipped Monday because my right shoulder was pretty beat up from learning how to do squats with a barbell on Saturday, but the workout proved therapeutic, and the pain was all gone by the time I was done.
For incline I may switch back to dumbbells after a few weeks, or maybe alternate weeks, but I'll stick to the barbell for now since I think using dumbbells exclusively for so long is part of what has contributed to my plateau, and I really need the change. I am gonna go ahead and throw in those flys as you suggest, even if it makes the workout run a little long. I'm doing some triceps isolation exercises in addition to bench, so I it only makes sense if I have some chest isolation work too.
_____________________________
Journal: Jheft's Heftorium, Progress Photos (new as of 2008-03-08), My Stack
Current stats: 5'11", 196.0 lbs - currently bulking (cutting soon)
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 IBendBarbells)
|
|
|
|
|
RE: Jheft's Heftorium (for all your hefting needs) - 11/1/2007 5:40:59 PM
|
|
|
jheft
Posts: 2993
Joined: 1/3/2007
Status: offline
|
Results on Bench for 2007-11-01:
Flat: 50x15 (warm-up), 85x15, 100x6, 110x6
Incline: 40x15 (warm-up), 75x15, 90x6, 100x4
Based on what I lifted last week, I felt a lot stronger on flat than I expected, which I attribute to settling in on a grip that's comfortable (ring finger or pinky on the rings.) Next week I'll probably do 115x6 or 120x6 for both sets of 6. But that made me a little overconfident on incline, so I only got the 4 reps in on the last set.
The workout ran pretty long, so I may drop an exercise if I'm not able to pick up the pace next week.
Didn't notice any effect I could attribute the NO stuff, or if there was one it was pretty subtle. Don't think I'd pay money for it.
< Message edited by jheft -- 11/2/2007 12:09:27 PM >
_____________________________
Journal: Jheft's Heftorium, Progress Photos (new as of 2008-03-08), My Stack
Current stats: 5'11", 196.0 lbs - currently bulking (cutting soon)
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)
|
|
|
|
|
RE: Jheft's Heftorium (for all your hefting needs) - 11/1/2007 6:45:23 PM
|
|
|
edrice2
Posts: 914
Joined: 6/22/2007
Status: offline
|
im gunna give ibbs program a try, i dabbled in it earlier this fall but didnt end up riding it out....part of my problem was my grip being too close actually, widening it out added some strnegth right away...although im not much better, my max is around 150, my 15 rep max when i did ibbs was like 95 i think, so very similar to yours...time to buckle down on bench, ill be following your progress, good luck.
_____________________________
height: 5'8.5"
current weight: 152 (increasing quicker...)
goal for end of march: 160+
bulking:
start weight: 142.5 (141.5 low)
3-day full body routine/upper-lower split
(in reply to jheft)
|
|
|
|
|
RE: Jheft's Heftorium (for all your hefting needs) - 11/2/2007 12:06:26 PM
|
|
|
jheft
Posts: 2993
Joined: 1/3/2007
Status: offline
|
I'm gonna go out and get some pieces of chain tonight to use as micro-weights so I can do something similar with smaller exercises like curls. It's hard to make steady progress when I'm using dumbbells and I have to jump up effectively 10-20 pounds. If I can add on 1-2 pounds at a time I can make steady week-by-week progressions instead of trying to guess when is the right time to jump up.
_____________________________
Journal: Jheft's Heftorium, Progress Photos (new as of 2008-03-08), My Stack
Current stats: 5'11", 196.0 lbs - currently bulking (cutting soon)
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 edrice2)
|
|
|
|
|
RE: Jheft's Heftorium (for all your hefting needs) - 11/4/2007 4:59:11 PM
|
|
|
jheft
Posts: 2993
Joined: 1/3/2007
Status: offline
|
Today was leg day, and I made it an abbreviated workout (only 3 sets per exercise) because I was at a wedding yesterday and felt pretty hungover even though I only had like 4 beers. That means I'm officially old.
Between Halloween, and the wedding, and generally feeling run down, I kinda fell off the diet wagon this week. Last week was hectic too. I've decided this will be my last week of bulking for a while, because I'm sick of it. I'll see where I'm at when I get my waist back to where I was when I started. I've been gaining weight at a good pace, but I'm not sure how much of it is muscle. I don't look much less lean, but I have gained almost 3/4 of an inch on my waist. I think I've gained a little bit of meat on my lower pecs.
I hate to start cutting in the middle of this bench improvement project, but looking fit is a higher priority right now than strength. I did get some decent strength improvements in some areas while cutting last time, so maybe I'll manage to still make progress.
_____________________________
Journal: Jheft's Heftorium, Progress Photos (new as of 2008-03-08), My Stack
Current stats: 5'11", 196.0 lbs - currently bulking (cutting soon)
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)
|
|
|
|
|
RE: Jheft's Heftorium (for all your hefting needs) - 11/7/2007 11:04:08 AM
|
|
|
IBendBarbells
Posts: 5851
Joined: 6/21/2006
Status: offline
|
your strength will continue to go up. Don't give up my program! just wait until your done with the first routine and into the second routine. I am telling you, "your going to see some incredible gains in strength"
_____________________________
--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)
|
|
|
|
|
RE: Jheft's Heftorium (for all your hefting needs) - 11/7/2007 11:15:42 AM
|
|
|
jheft
Posts: 2993
Joined: 1/3/2007
Status: offline
|
I'm not giving up on it, I'm just going to be on a cutting diet while I'm doing it. Tomorrow will only be my second chest workout since I started it! God, it feels like it's been a year since I've done a bench press, even though I cheated a bit and did one heavy set on Sunday to test my strength (I'm already showing a little improvement - a solid 135x2 vs. a pretty iffy 130x1 before I started).
I've added about 7 pounds in the past 7 weeks overall, but it's all gone to my legs, as usual. 
Edit: Strike that... Actually looking back at my measurements, while I've probably put the most amount of weight into my thighs (an inch on my left thigh, wtf?!), I do show almost 3/4" added to my chest measurement and about 1/4", maybe 3/8" added to my arms. 1/2" or a bit more added to my waist though... 
< Message edited by jheft -- 11/7/2007 11:34:05 AM >
_____________________________
Journal: Jheft's Heftorium, Progress Photos (new as of 2008-03-08), My Stack
Current stats: 5'11", 196.0 lbs - currently bulking (cutting soon)
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 IBendBarbells)
|
|
|
|
|
RE: Jheft's Heftorium (for all your hefting needs) - 11/7/2007 12:07:44 PM
|
|
|
IBendBarbells
Posts: 5851
Joined: 6/21/2006
Status: offline
|
Come on buddy !! shooting for 90 x 15! You can do it! it's only 5 lbs what is 5 lbs right?! Nothing!
90 x 15! and then next week 95 x 15!! If you don't get 15 you have to get 13 - 14!
You need to get pumped man! Every week should be an accomplishment for you! 90 x 15! thats the goal this week thats the numbers that have to be stuck in your head. vision your self doing 90 x 15!
This is the type of attitude you need to have right now! Be excited to hit that extra 5lbs for another 15 reps! Pshh.. as long as you don't fall below 8 your good! You have a lot of increasing to go before that happens! Imagine in 5 weeks when your saying 115 x 13! Imagine how much easier 135 is going to be! What about at the end of this whole ordeal in 7 weeks when your saying 125 x 10 or maybe even 130 x 8 !! Imagine how your going to feel then!
How about when you stop this routine take a week off and now your doing chest 2 - 3 times per week for 6 reps! Imagine in only 4 weeks saying to your self I got to hit 185 x 6 !!! I got to do 175 x 5!! How about 8 weeks after that second routine is over when you finally saying I got to hit 195 - 200lbs x 5
Imagine how your going to feel! You need some confidence man! this is a progressive routine! every freaking week should be like I am going to do it!! Your short term goal is that extra 5 lbs ! that extra 5lbs in the next 4 months is going to turn into possible 50 - 60lbs! maybe even more!
Just some words of encouragement.
All I am saying is you said you wanted to increase your bench press strive for that extra 5 lbs every week! Get pumped man!
_____________________________
--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)
|
|
|
|
|
RE: Jheft's Heftorium (for all your hefting needs) - 11/8/2007 6:32:32 PM
|
|
|
jheft
Posts: 2993
Joined: 1/3/2007
Status: offline
|
Results on Bench for 2007-11-08:
Flat: 55x15 (warm-up), 90x15, 115x6, 115x6
Incline: 45x15 (warm-up), 80x13, 95x6, 95x5
_____________________________
Journal: Jheft's Heftorium, Progress Photos (new as of 2008-03-08), My Stack
Current stats: 5'11", 196.0 lbs - currently bulking (cutting soon)
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)
|
|
|
|
|
RE: Jheft's Heftorium (for all your hefting needs) - 11/8/2007 8:03:06 PM
|
|
|
IBendBarbells
Posts: 5851
Joined: 6/21/2006
Status: offline
|
NICE!
_____________________________
--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)
|
|
|
|
|
RE: Jheft's Heftorium (for all your hefting needs) - 11/8/2007 8:55:15 PM
|
|
|
jheft
Posts: 2993
Joined: 1/3/2007
Status: offline
|
115x6 felt just right; nice solid, controlled reps, and 120x6 next week should be no problem. Considering 2-3 weeks ago, I was having a real rough time doing 120 for one or two reps, that's pretty good. When I started I was hoping to have a 1 rep max of 150 by Christmas, but now I'm thinking I'll do that by Thanksgiving (I can probably do 140 right now).
_____________________________
Journal: Jheft's Heftorium, Progress Photos (new as of 2008-03-08), My Stack
Current stats: 5'11", 196.0 lbs - currently bulking (cutting soon)
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 IBendBarbells)
|
|
|
|
|
RE: Jheft's Heftorium (for all your hefting needs) - 11/8/2007 9:29:38 PM
|
|
|
IBendBarbells
Posts: 5851
Joined: 6/21/2006
Status: offline
|
quote:
ORIGINAL: jheft
115x6 felt just right; nice solid, controlled reps, and 120x6 next week should be no problem. Considering 2-3 weeks ago, I was having a real rough time doing 120 for one or two reps, that's pretty good. When I started I was hoping to have a 1 rep max of 150 by Christmas, but now I'm thinking I'll do that by Thanksgiving (I can probably do 140 right now).
I hope it stays this rate of speed, it should. You have alot of potential. I honestly think you will be at 205 by the end of both routines / "the program"
_____________________________
--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)
|
|
|
|
|
RE: Jheft's Heftorium (for all your hefting needs) - 11/9/2007 10:17:18 AM
|
|
|
jheft
Posts: 2993
Joined: 1/3/2007
Status: offline
|
quote:
ORIGINAL: IBendBarbells
I honestly think you will be at 205 by the end of both routines / "the program"
That sure would be nice. I've always thought that benching my body-weight (and dead-lifting at least twice that) would be good long-term strength goals. I haven't really set specific strength goals, because strength has never been the ultimate goal of my training. But strength is something much easier to track and set goals for on a week-to-week basis. Things like body fat, weight and circumference measurements are harder to track as precisely, and fluctuate a lot from day to day. It's a lot easier to have a really precise idea of strength. I know I could lift x pounds last week, but not x+5 pounds. This week I lifted x+5, so I know I'm stronger, and next week I should be able to lift x+10. Simple and straight-forward. With measurements, it's more like "Well, it looks like I gained an 1/8 of an inch this week... Maybe 1/4? Hmm, if I measure in a slightly different spot it looks like I lost 1/4 inch... What time was it last week when I measured? Had I had a drink of water yet? What did I have in my stomach from the night before?"
So, I guess I'm gonna set some medium-term strength goals... I'd like to get to "intermediate" in the strength standards tables at exrx.net for all the major compound lifts they list. So, where I'm at right now:
Overhead press: I can't do 138 (intermediate). But the 110 (novice) might be close. I know I can do 85 or 90 for several reps.
Bench press: Yay, I qualify as untrained! 164 (novice) - maybe by Christmas? 201 (intermediate) seems possible, but probably months away.
Squat: I can do 220 (novice) for a few solid reps, but I'm completely rebuilding my form from scratch right now. I don't think I'm that far from 269 (intermediate) for one rep, but it's going to be a little time before I test it.
Deadlift: 315 (intermediate)...  438 to qualify as "advanced" is on my 6 month to 1 year horizon. In the short term I'm not adding weight and focusing on my squats and making my deadlift form as clean as possible.
Power clean: Never done one really, so no idea.
quote:
You have alot of potential.
Well, let's not get silly quite yet. 
_____________________________
Journal: Jheft's Heftorium, Progress Photos (new as of 2008-03-08), My Stack
Current stats: 5'11", 196.0 lbs - currently bulking (cutting soon)
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 IBendBarbells)
|
|
|
|
|
RE: Jheft's Heftorium (for all your hefting needs) - 11/10/2007 5:59:50 PM
|
|
|
jheft
Posts: 2993
Joined: 1/3/2007
Status: offline
|
With my rack and everything just sitting there next to my kitchen I'm always tempted to go over and squeeze in an extra set or do a couple pull-ups whenever I walk by it. This morning I did 140x2 just after breakfast to improve on the 135x2 I did last week. Later in the evening I was tempted to try to do 150x1, since it's just 10 pounds more and the 140 didn't seem too bad. Piece of cake! So, that was originally my goal for Christmas... Now I guess I want to set a goal of 180 by then...
_____________________________
Journal: Jheft's Heftorium, Progress Photos (new as of 2008-03-08), My Stack
Current stats: 5'11", 196.0 lbs - currently bulking (cutting soon)
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)
|
|
|
|
|
RE: Jheft's Heftorium (for all your hefting needs) - 11/10/2007 7:11:07 PM
|
|
|
IBendBarbells
Posts: 5851
Joined: 6/21/2006
Status: offline
|
like I said you have alot of potential. Not to mention the core of your body is already conditioned.. I think you may have more potential then you think. Your body can only get as big and strong as your core.. Your core is damn strong with those deadlifts / squats.
I am going to say you might possibly even hit 225lbs by the end of the whole 2 routines.
_____________________________
--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)
|
|
|
|
|
RE: Jheft's Heftorium (for all your hefting needs) - 11/11/2007 2:10:08 PM
|
|
|
jheft
Posts: 2993
Joined: 1/3/2007
Status: offline
|
Today was legs... Since I've switched to doing squats with the barbell I've had this uncomfortable sensation in my left hip when doing them. My toes point outward a lot more than most people (really a lot), so I'm sure that's causing havoc when I'm trying to do squats correctly. I've lightened the weight and started doing them skin-to-skin instead of my usual (which is somewhere below parallel but not all the way down). It felt better this week, but was still not quite right. I think there's an imbalance in the natural stance of each of my legs too. Anyhow, getting these right is going to be a long term project.
I'm also feeling a little down generally. It's probably mostly just the holidays, which are stressful. But it makes it hard to get excited about my workouts, especially on the weekend when I have so much free time to dwell on it. At least during the week, work has me distracted enough that I can just come home and get straight into my workout without thinking too much.
< Message edited by jheft -- 11/11/2007 2:12:15 PM >
_____________________________
Journal: Jheft's Heftorium, Progress Photos (new as of 2008-03-08), My Stack
Current stats: 5'11", 196.0 lbs - currently bulking (cutting soon)
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 IBendBarbells)
|
|
|
|
|
RE: Jheft's Heftorium (for all your hefting needs) - 11/13/2007 8:16:17 AM
|
|
|
jheft
Posts: 2993
Joined: 1/3/2007
Status: offline
|
Last night was shoulders. The whole workout felt better than I have in a while, though any increases in strength were of the usual incremental sort. Since I'm cutting again, I'm now doing about 30 minutes of cardio after lifting instead of the usual 5 minutes of cool-down cardio I did while bulking. I was biking in the "medium" heart rate range (70-80% of max), but with my new bike that feels agonizingly slow. It's a fast bike and I want to go fast! I want to burn fat a bit more efficiently than my last cut with less muscle loss, so I'm going to try switching up my cardio more frequently. With my monitor it should be easier to work at consistent intensities. I'll do 2 weeks at moderate intensity, 2 weeks at high intensity, 2 weeks of HIIT, etc.
_____________________________
Journal: Jheft's Heftorium, Progress Photos (new as of 2008-03-08), My Stack
Current stats: 5'11", 196.0 lbs - currently bulking (cutting soon)
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)
|
|
|
|
|
|
Advertisement
|
|
|
|
|
 New Messages |
 No New Messages |
 Hot Topic w/ New Messages |
 Hot Topic w/o New Messages |
 Locked w/ New Messages |
 Locked w/o New Messages |
|
 Post New Thread
Reply to Message
Post New Poll
Submit Vote
Delete My Own Post
Delete My Own Thread
Rate Posts |
|
|
Printable Version
