RE: Jheft's Heftorium (for all your hefting needs)
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RE: Jheft's Heftorium (for all your hefting needs) - 11/21/2007 10:50:02 AM
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IBendBarbells
Posts: 5852
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quote:
Smile I'd like to get my 1 rep max up to at least 150 by Christmas.
BTW - Good job completing your first goal.
_____________________________
--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 IBendBarbells)
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RE: Jheft's Heftorium (for all your hefting needs) - 11/21/2007 6:21:06 PM
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jheft
Posts: 3021
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Ugg, cutting and the holidays makes me tired.
I feel so ****ty and bloated today. I cut for months, eating like a monk, lose weight but never really get lean. I bulk for 8 weeks, gain 8 pounds, but probably half of it is fat. Now I'm cutting again and my body seems to be surrendering back what little muscle I have without losing much fat.
It's always two steps forward and three steps back...
_____________________________
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) - 11/22/2007 5:59:04 PM
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jheft
Posts: 3021
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Results on Bench for 2007-11-22:
Flat: 60x15 (warm-up), 110x14, 125x6, 125x4 
Incline: 45x15 (warm-up), 90x9, 100x5, 100x2 
Felt soooo tired today. I wanted to take care of my workout early, but I just couldn't get out of bed, and when I finally did, I couldn't get off the couch. I didn't even feel like eating.
_____________________________
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 IBendBarbells)
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RE: Jheft's Heftorium (for all your hefting needs) - 11/22/2007 6:57:55 PM
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IBendBarbells
Posts: 5852
Joined: 6/21/2006
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quote:
ORIGINAL: jheft
Results on Bench for 2007-11-22:
Flat: 60x15 (warm-up), 110x14, 125x6, 125x4
Incline: 45x15 (warm-up), 90x9, 100x5, 100x2
Felt soooo tired today. I wanted to take care of my workout early, but I just couldn't get out of bed, and when I finally did, I couldn't get off the couch. I didn't even feel like eating.
You did really good bro! the higher weights will start to drop when the average rep range increases, Thats normal! It's just because your going until failure on that one set for the 15 reps!
Next week do 5lbs more so go for 115 x 14!! Your going to start droping down now! once you get to 8 reps you will probably be doing 130lbs!! Thats when we will kick into routine number 2.
_____________________________
--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) - 11/22/2007 7:26:28 PM
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jheft
Posts: 3021
Joined: 1/3/2007
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No, next week I'm going for 115x15! I would have gotten 15 this week if I wasn't feeling so run down.
_____________________________
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 IBendBarbells)
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RE: Jheft's Heftorium (for all your hefting needs) - 11/25/2007 10:51:54 AM
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jheft
Posts: 3021
Joined: 1/3/2007
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My hip is still bothering me. I don't think it's serious, but I don't want to make it serious. I haven't taken a day off in a long time, but I'm gonna go ahead and skip my leg workout today.
_____________________________
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) - 11/25/2007 11:59:29 AM
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IBendBarbells
Posts: 5852
Joined: 6/21/2006
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quote:
ORIGINAL: jheft
My hip is still bothering me. I don't think it's serious, but I don't want to make it serious. I haven't taken a day off in a long time, but I'm gonna go ahead and skip my leg workout today.
Sounds good, you know if you need to you could take atleast 2 weeks off for your legs. The muscle should not degenerate.
_____________________________
--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) - 11/25/2007 12:23:54 PM
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jheft
Posts: 3021
Joined: 1/3/2007
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What I might do if it's still bothering me next week is to just do deadlifts and calf raises, since it only gets to me when I'm doing squats. But I think one week off will be enough to clear it up.
_____________________________
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 IBendBarbells)
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RE: Jheft's Heftorium (for all your hefting needs) - 11/28/2007 8:20:09 AM
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jheft
Posts: 3021
Joined: 1/3/2007
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My bench progress seems to be continuing, but is slowing down. It wasn't too long after I started improving it that I was up to 140x2, then soon thereafter was able to jump to a solid 150x1... The next week I was able to get 155x1, but it required a failed attempt, and when I did succeed, it was pretty wobbly (though I did go all the way back down and up, and locked out). 160x1 took another week, and it was even more marginal. I failed 3 times the first time I tried it, then failed twice again before getting it a couple days later.
The hardest bit is the middle third or so of the lift. Even going from a dead stop, I can get it up the first few inches, and if I get it past the middle part then locking out is no problem, even I'm wobbling.
Last night I failed 3 times at 165. Tomorrow is my regular chest day again, so I hope to get 165 soon, but I'm not very confident of it. I still have to add 5 pounds every week to reach my goal of 180 by Christmas.
11/1 Chest day #1 with IBB's program
11/8 Chest day #2
11/10 success at 140x2 (easy)
11/13 success at 150x1 (easy)
11/15 Chest day #3
11/17 failure then success at 155x1 (wobbly)
11/20 3 failures at 160x1
11/22 Chest day #4
11/24 2 failures then success at 160x1 (really wobbly)
11/27 3 failures at at 165x1
11/29 (tomorrow) Chest day #5
I'm glad I have my rack, because it really lets me try out heaver weight than I would otherwise feel safe with. The bars are at exactly the right height so that I can go all the way down and touch the lower part of my chest, but if I can't get it back up, I can safely set it down on the bars above my upper chest or neck without hurting myself.
_____________________________
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) - 11/28/2007 8:29:27 AM
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smoundzou
Posts: 2251
Joined: 5/4/2007
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quote:
ORIGINAL: jheft
The hardest bit is the middle third or so of the lift. Even going from a dead stop, I can get it up the first few inches, and if I get it past the middle part then locking out is no problem, even I'm wobbling.
That would be your tri's.. If you're getting it a few inches off your chest and stalling.. it' means your tri's are giving out... Trying doing some close grip lockouts about 30% above your max on your arm day, or when ever you work your tri's.. Great for building mass and is an incredible aid for building a stronger bench.. Might as well take advantage of that power rack
_____________________________
If everyone is thinking alike then somebody isn't thinking. ~George S. Patton
Current
Age: 45
Height: 5'11
Weight:216
BF: 12-13%
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DoNotClick
(in reply to jheft)
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RE: Jheft's Heftorium (for all your hefting needs) - 11/28/2007 7:48:01 PM
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jheft
Posts: 3021
Joined: 1/3/2007
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Today was back/biceps, and for whatever reason, my workout was at least 10 minutes shorter than usual, not sure why.
I'm going to apply "IBB principles" to my curls, since those are pretty weak and progress pretty slowly. I'll be doing 15 reps with light weight (dumbbells) and a couple sets of 6 at a heavier weight and adding a pound each week with bits of chain as micro weights.
quote:
Trying doing some close grip lockouts about 30% above your max on your arm day, or when ever you work your tri's.
I do triceps on my chest day. I do have some triceps isolation work, but I may give those a try as well, or perhaps after the new year.
_____________________________
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 smoundzou)
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RE: Jheft's Heftorium (for all your hefting needs) - 11/29/2007 5:46:52 PM
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jheft
Posts: 3021
Joined: 1/3/2007
Status: offline
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Results on Bench for 2007-11-29:
Flat: 60x15 (warm-up), 115x15, 130x6, 130x4
Incline: 45x15 (warm-up), 95x7, 100x5, 100x3
Haha, knew I could get back up to 15 reps. Since I've dropped below 8 on incline, I'll drop back 10 or so pounds until I can get back up to 15, then switch to dumbbells on incline until I get to the second part of the program.
< Message edited by jheft -- 12/6/2007 6:57:32 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) - 11/29/2007 6:18:16 PM
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smoundzou
Posts: 2251
Joined: 5/4/2007
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Great Progress!!
_____________________________
If everyone is thinking alike then somebody isn't thinking. ~George S. Patton
Current
Age: 45
Height: 5'11
Weight:216
BF: 12-13%
=========
DoNotClick
(in reply to IBendBarbells)
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RE: Jheft's Heftorium (for all your hefting needs) - 11/29/2007 7:17:06 PM
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jheft
Posts: 3021
Joined: 1/3/2007
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I'd be stoked if I hadn't started from such a pathetic place. So I'll settle for "fairly pleased". It's like having an ice cream headache and being shot at the same time. When the headache goes away it feels so good that you almost forget about the sucking chest wound.
_____________________________
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 smoundzou)
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RE: Jheft's Heftorium (for all your hefting needs) - 12/2/2007 5:52:00 PM
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jheft
Posts: 3021
Joined: 1/3/2007
Status: offline
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Squats today were better. My hip isn't 100%, but it's definitely on the mend. I'll see how it feels next week, but I think I'll be able to get my squats back to where I should be.
_____________________________
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) - 12/6/2007 8:26:21 AM
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IBendBarbells
Posts: 5852
Joined: 6/21/2006
Status: offline
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Today is 125 x 15 right? or am I mistaken?
_____________________________
--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) - 12/6/2007 8:35:35 AM
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jheft
Posts: 3021
Joined: 1/3/2007
Status: offline
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Yeah, if I want to do the 10 pound jump... I'm thinking I might only try 120. 130x6 is hard enough, and I might only be able to do like 8 or 9 reps at 125.
I never got around to trying to max at 165 this week, so I've only got like 2 1/2 weeks to add 20 pounds for my 180 goal... Maybe I'll give 170(!) a try 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 IBendBarbells)
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