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RE: re: - 12/6/2004 10:48:00 AM
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Olorin
Posts: 62
Joined: 10/7/2004
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3 December
Biceps: Standing EZ bar curls (narrow grip) -- 11 x 121lbs (-1 rep)
Quads: Squats (Smith Machine) -- 15 x 154lbs (--)
Calves: Seated calf raises -- 19 x 220lbs (11%)
Hamstring: Lying curls -- 15 x 70lbs (12%)
Shrugs: 35 x 88lbs (+5 reps)
AVE. weight increase: 6% (10 days)
My biceps finally gave up the gains, so they will be replaced with narrow grip EZ bar preacher curls. Starting out quite light on the squats to gain some confidence and avoid injuring my knees.
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RE: re: - 12/6/2004 10:54:52 AM
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Olorin
Posts: 62
Joined: 10/7/2004
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6 December (% weight increase)
Flat bench press -- 4 x 220lbs (all with help); 12 x 209lbs (--%)
Machine shoulder press -- 14 x 105lbs (--)
Seated overhead EZ bar -- 16 x 99lbs (+3 reps)
Wide grip pullups -- 18 x BW (+6 reps)
T-bar rows -- 21 x 154lbs (8%)
AVE. weight increase: 2% (9 days)
Went too high too quick on the bench. Will rather aim for 20 reps at 209lbs next time, and after that (if I make it) as many 220s as humanly possible.
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RE: re: - 12/8/2004 10:36:30 AM
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Olorin
Posts: 62
Joined: 10/7/2004
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8 December (%weight increase)
Biceps: Standing EZ bar curls (wide grip) -- 14 x 121lbs (+1 rep)
Quads: Leg press -- 19 x 616lbs (8%)
Calves: Bent over calf raises -- 20 x 444lbs (5%)
Hamstring: Standing curls -- 31 x 50lbs (left); 35 x 50lbs right (+6/+8 reps)
Traps: Standing dumbell shrugs -- 28 x 92lbs (5%)
AVE. weight increase: 4% (10 days)
Really need wrist straps for those shrugs (and horizontal DB rows).
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RE: re: - 12/13/2004 12:17:51 PM
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Olorin
Posts: 62
Joined: 10/7/2004
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10 December (% weight increase)
Chest: Incline bench press -- 8 x 187lbs; 7 x 154lbs (6%)
Shoulders: Dumbell press -- 13 x 59lbs (--)
Triceps: Pushdown -- 24 x 75lbs [i(7%)
Back width: Pull downs -- 15 x 90lbs (9%)
Back thickness: Horizontal dumbell rows -- Right 25 x 110lbs/ left 21 x 110lbs (+6 reps)
AVE weight increase = 4% (9 days)
Didn't have anyone to spot me on the incline bench, so went light on my third miniset, although I hit failure on the second miniset of 187lbs. Pretty embarrasing. i need a new shoulder exercise, as I wasn't gaining strength there. I'm really feeling the pushdowns. I need a wrist strap for those rows.
13 December
NEW-Biceps: Standing EZ bar preacher curls (narrow grip) -- 25 x 77lbs
Quads: Squats (Smith Machine) -- 7 x 176 (pain)
Calves: Seated calf raises -- 7 x 248lbs; 4 x 231lbs (9%)
Hamstring: Lying curls -- 17 x 70lbs (+2 reps)
Shrugs: 30 x 95lbs (3%)
AVE. weight increase: 6% (9 days)
Limited myself to one set of squats as I felt pain in my right knee, despite form being good (or at least as good as it was last week). Really felt the preacher curls, as recommended by a buddy. Need to lift less weight on the shrugs and concentrate on form.
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RE: re: - 12/17/2004 12:33:51 PM
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Olorin
Posts: 62
Joined: 10/7/2004
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16 December (% weight increase)
Flat bench press -- 20 x 209lbs (+reps)
Machine shoulder press -- 16 x 105lbs (+2 reps)
Seated overhead EZ bar -- 13 x 99lbs (-3 reps)
Wide grip pullups -- 21 x BW (+3 reps)
T-bar rows -- 21 x 165lbs (7%)
AVE. weight increase: 1.4% (10 days)
Will attempt 100kg (220lbs) for my next bench session. It didn't go very well last time, but I may just be able to pull it off. I'll be happy with about 10-12 reps in total.
Will replace the seated overhead EZ bar with some other tricep exercise, still to be decided on. Will start using a weight belt for my pullups, and I'll increase my T-bar rows to 80kg (176lbs).
I made it do 80kg! I'm quite happy with my progress thus far, considering I ran out of money last month, and I'm missing the extra ATP from the creatine.
My initial plan was to bulk until mid December, and then cut for the summer holidays (Jan/Feb), but I'm enjoying the bulk so much that I want to go flat out until the end of October 2005.
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RE: re: - 12/21/2004 1:32:32 PM
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Olorin
Posts: 62
Joined: 10/7/2004
Status: offline
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20 December (%weight increase)
Biceps: Standing EZ bar curls (wide grip) -- 15 x 121lbs (+1 rep)
Quads: Leg press -- 13 x 638lbs (4%)
Calves: Bent over calf raises -- 24 x 455lbs (2%)
Hamstring: Standing curls -- 34 x 50lbs (left); 36 x 50lbs right (+3/+1 reps)
Traps: Standing dumbell shrugs -- 32 x 95lbs (+2 reps)
AVE. weight increase: 1% (12 days)
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RE: re: - 12/22/2004 9:19:30 AM
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Olorin
Posts: 62
Joined: 10/7/2004
Status: offline
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22 December (% weight increase)
Chest: Incline bench press -- 9 x 187lbs; 14 x 154lbs (+1 rep/+7 reps)
Shoulders (NEW): One arm side laterals -- Left 21 x 35lbs/Right 23 x 35lbs
Triceps: Pushdown -- 25 x 82.5lbs (10%)
Back width: Pull downs -- 20 x 90lbs (+5 reps)
Back thickness: Horizontal dumbell rows -- Left 24 x 110lbs/Right 28 (+3 reps/+3 reps)
AVE weight increase = 3% (12 days)
Didn't have anyone to spot me on the incline bench for my last two minisets, so I went light once again, but next time I'll add 5 kg to both heavy and light weights if I find myself in the same circumstances.
I will be continuing my journal here from now on.
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