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RE: Paul's Journal - 4/17/2004 7:28:39 AM   
pwolf66


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Today was supposed to be leg day but the inside of my thighs are still very sore from Thursdays deadlifts that I need to push it to tomorrow, plus I've got a TON of yard work to do.

Dang, I hate being human Smile

Paul

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RE: Paul's Journal - 4/18/2004 11:34:37 AM   
pwolf66


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MAX-OT Week 7

Legs

Warmups
Hammer Strength Uni-lateral Leg Press ( A new one on me, weight is what is loaded on the machine)
180x12, 180x10, 270x8,450x4,540x2

Working sets
HS Leg Press: 590x6,590x6,590x6
Squat: 225x8,225x8,225x8 (Wow a struggle after the leg press but shoulder felt NOTHING from the weight so MORE, MORE, MORE!!!! Smile)
Stiff Leg Deadlift: 245x6,245x6, 245

Then played about 90 minutes of Table Tennis, after legs that was just cruel

In a training class near the house all week so gonna be working it at the YMCA, no spotter so we'll see how the intensity goes.

Paul

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RE: Paul's Journal - 4/18/2004 11:39:46 AM   
jenng


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Status: offline 		Wow, you did squats after leg press? I can't imagine. My legs are jelly after the leg press (but then again, maybe that's because I do squats first). I better just shut up now and go to the gym. Smile

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RE: Paul's Journal - 4/18/2004 12:15:58 PM   
pwolf66


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quote:

ORIGINAL: jenng

Wow, you did squats after leg press? I can't imagine. My legs are jelly after the leg press (but then again, maybe that's because I do squats first). I better just shut up now and go to the gym. Smile

Yeah you better!!! Smile

Cause of shoulder issues earlier, I'm now finally starting to slowly ramp up my squat weight. So I'm adding 30 pounds a week until I hit 315, then I'm switching squats to my primary leg exercise and leg press will be secondary.

The 90 minutes of Table Tennis was just wrong, my legs are total jello now.

Paul

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RE: Paul's Journal - 4/18/2004 5:56:31 PM   
pwolf66


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Status: offline 		Gee and then a friend called and wanted to play some tennis this evening so add a set of tennis to my day, gah

Man, am I gonna be hurting tomorrow, but in a good way Smile

Paul

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RE: Paul's Journal - 4/18/2004 6:01:21 PM   
pwolf66


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quote:

ORIGINAL: mda1125

Or paying Laser to do it.. that is one strong dude...

I'd be careful as well. After your back post, 415 lbs might be possible but if you can't get the technique down.. Give it time. Maybe just add 10 lbs a side.. slowly but surely you'll get up to the weight you want.

I've found that I can rep out 225 lbs no problem. But 3 plates.. man.. 6 reps is pushing it. Deadlifts are hard but awesome.

To paraphrase a quote from Predator
'Ain't got time to go slow' Smile

Nah, just frustrated cause Laser's gonna crush me in our upcoming powerlifting competition in three weeks. I've got him by about 50 in bench, but my squat is lagging by about 100 and he's leading me in deadlifts also, grrrr

But no worries, not gonna do something insane, but I must say my shoulder feels fine. Was squatting 225 for three sets without a single twinge. So next Sunday is 255 Smile

Paul

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RE: Paul's Journal - 4/20/2004 12:06:27 PM   
pwolf66


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Status: offline 		Gee and got to play 9 holes yesterday too

Shot a 47 for 9 holes Smile, but I reached a 485 Par 5 in 2 (both 4 irons Smile), too bad I 3 putted. So 11 over for 9 on the first outing on over 2 years. But that tee shot on the par 5 was over 255 yards so color me thrilled. It's good to have muscles now Smile

Paul

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RE: Paul's Journal - 4/20/2004 1:15:03 PM   
LaserX2


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Status: offline 		Alright now... This is not a golf forum.Smile

Laser

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My Bowling Business!!! H & E Bowling Supply
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Current Max Weights:
Bench 325
Squat 550
Deadlift 505

My goal is to get to 1400 total for the 3 lifts

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RE: Paul's Journal - 4/20/2004 2:33:38 PM   
pwolf66


Posts: 1022
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Max-OT week 7 with a twist

Chest

Warmups
Flat Bench BB
115x12,115x10,165x7,195x4,225x3

Work sets
Flat bench BB (No spotter so didn't go QUITE as heavy as I could have)
235x6,235x6,235x6
Incline DBs
80x6 (Way too heavy), 75x6,75x6
Flat bench lockouts (top 6 inches only, although I think I had the bar too low)
315x4,315x6,315x3 (wall came up and fell on me Smile)

Short but VERY intense

Paul

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RE: Paul's Journal - 4/21/2004 6:21:10 PM   
pwolf66


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MAX-OT Week 7

Shoulder/Tri

Warm Ups
BB Seated Military Press
45x12,45x10,85x8,115x4,135x2

Working Sets
BB Seated Military Press: 145x6,150x4,145x4 + 2 negatives
Since I was working out at the Y and they do not have a Smith Machine, I tried doing Barbell with this one, didn't pay attention to the weight so I think I went a little too high but still whew
Seated DB Press: 55x6,60x6,60x6 Wasn't sure what effect the earlier exercise would have
DB Side Laterals: 25x8,25x8,25x8
Lying Triceps Press: 71x6,71x6, 71x6
Triceps Cable Pushdowns: 140x6,150x6,150x6 (Not sure about the weight but DEFINATELY put out some effort)
Seated DB 2H Overhead Press: 65x6,65x6,65x6

Spotted the guy who won the bench press contest (175 lbs put up 315), he was inclining 225 for sets of 6 and was not happy, geez.

Paul

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RE: Paul's Journal - 4/22/2004 6:48:46 PM   
pwolf66


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My daughter's birthday!!!! 6 going on 15 Smile

MAX-OT

Week 7
Bent Over DB row (Head supported on a bench)
30x12,30x10,45x8,55x4,65x2

Working sets
Bent Over DB Row (Head supported)
65x6,65x6,65x6
Close Reverse Grip Pull Downs
x6,x6,x6 (Different machine so not sure on the weight but it worked it!!!!)
Standard Dead Lifts
135x10,225x6,275x6,275x6,275x6
Then did some lockouts (top 6 inches of the lift)
315x6
Barbell Shrugs
225x5 (At this point I realized that I had overcooked my lower back so time to call it a day)

But the I went to the Maryland Table Tennis Center and played about 90 minutes.

Tired now.

Paul

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RE: Paul's Journal - 4/23/2004 5:17:08 AM   
jenng


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Status: offline 		Happy Birthday to your daughter. Hope she had a wonderful day.

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RE: Paul's Journal - 4/23/2004 2:02:28 PM   
pwolf66


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Thanks Jenn!!!

Her 'official' party is Sunday.

MAX-OT Week 7

Biceps

Only had about 30 minutes

Warmups
EZ-Bar Curl: 37x12,37x10,47x7,67x4,87x2

Work Sets
EZ Bar Curl: 97x6,97x6,97x5 (Ummm ouch, really went slow on the lowering portion)
Standing DB Hammer: 35x6,30x6,30x5 (Destroyed at this time, could not lift the weight to the shoulder, so I held my arms at parallel for as long as I could, ow)
Standing Cable Curl: Started at 90 and did 6 reps all the way down the stack, now I can't scratch my ear Smile


Paul

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RE: Paul's Journal - 4/26/2004 10:53:00 AM   
pwolf66


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Status: offline 		26 Apr 04

Max-OT week 8

Chest

Warmups
Flat Bench BB
115x12,115x10,165x7,195x4,225x2

Work sets
Flat bench BB
240x6,240x6,240x5 (Sooooo close, grrrrr)
Incline DBs
75x6, 75x6,75x6
Flat bench lockouts
315x6,315x6

Short but VERY intense

Paul

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RE: Paul's Journal - 4/27/2004 5:47:02 PM   
pwolf66


Posts: 1022
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Status: offline 		27 Apr 04

MAX-OT Week 8

Shoulder/Tri

Chachi joined me for this one

Warm Ups
BB Seated Military Press (Smith)
20x12,20x10,50x8,80x4,110x2

Working Sets
BB Seated Military Press (Smith): 120x6,120x6,120x6
Seated DB Press: 60x6,60x6,60x6
DB Side Laterals: 25x8,25x8,25x8
Lying Triceps Press: 71x6,71x6,71x6
Triceps Cable Pushdowns: 110x6,110x6,110x6
Seated DB 2H Overhead Press: 65x6,70x6,70x6

Chachi paid me the ultimate compliment, as he was walking past me to get a drink he looked me in the eye and muttered 'I hate your workouts' Smile but he did all the reps.

Paul

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RE: Paul's Journal - 4/28/2004 6:52:43 AM   
pwolf66


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Status: offline 		Just something that I'm proud of!!


279 this morning!!!!!!!! Woohooo!!!

Sorry just had to do that.

Paul

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RE: Paul's Journal - 4/28/2004 7:15:40 AM   
jenng


Posts: 760
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Status: offline 		Uh oh, now Paul's going into the contest loosing and motivated! Smile

(Congrats! You sure work hard enough, you should be proud!)

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RE: Paul's Journal - 4/28/2004 9:26:27 AM   
pwolf66


Posts: 1022
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Status: offline 		Thanks, Jenn. The really great thing is that it means I'm starting to lose the 2nd 30 pounds that I wanted to. I had a goal of 60pounds lost in 12 months (starting Nov 13, 2003). I started at 310 so I'm already half way there. Granted the next 30 is gonna be much harder to lose but I'm game!!!

28 Apr 04

MAX-OT Week 8

Legs

Went over t0 work out with Laser on legs.

Warmup
Barbell Squat
135x10,135x10,185x8,225x4,255x2

Got something twinging in my right hip socket started Thursday on deadlifts, a little annoying

Working sets
275x6,275x6 (at this point I was struggling with my form, to counter act the twinge I started driving up from my toes and not from my heelsSmile), 275x3 had to quit, the twinge was really bugging me
Stiff leg deadlifts
225x8,265x6,285x6 This just sucks, I can do more weight deadlifting with STIFF legs than I can doing traditionals, grrrrrrrrrr Smile

That's all, needed to get back to the office in an hour

Paul

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RE: Paul's Journal - 4/29/2004 12:23:15 PM   
pwolf66


Posts: 1022
Joined: 12/5/2003
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Status: offline 		29 Apr 04

MAX-OT Week 8

Biceps/Abs

Warmups
EZ-Bar Curl: 37x12,37x10,57x8,77x4,97x2

Work Sets
EZ Bar Curl: 97x6,97x6,97x5 (Dang it was freezing in the gym today, not sure if it was related to the fact that everything felt heavy)
Standing DB Hammer: 35x6,35x6,35x5
Cable Crunches: 170x10,170x10,170x10
Standing Cable Curl: 100x6,100x6,100x6

Paul

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RE: Paul's Journal - 4/30/2004 11:34:55 AM   
pwolf66


Posts: 1022
Joined: 12/5/2003
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Status: offline 		30 April 04

MAX-OT Week 8

Bent Over DB row (Head supported on a bench)
30x12,30x10,40x8,50x4,60x2

Working sets
Bent Over DB Row (Head supported)
60x6,60x6,60x6
Close Reverse Grip Pull Downs
220x6,220x6,220x6 (racked that puppy, woohoo, they were HEAVY but I got 3 sets out)
Standard Dead Lifts
135x10, 185x6, 225x6, 275x4 (Still feeling something not quite right in my right hip so had to stop)
Barbell Shrugs
275x6, 225x8, 225x8 (Larry the beast corrected me and told me to use less weight so I did, still not sure as it didn't feel like the Traps got worked)

I'm resigned to the fact that I'm gonna have to be satisifed with stomping Laser in bench, cause I can't compete with him in squats and deadlifts right now.

Paul

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