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grantoiz
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RE: quest to improve compound lifts
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Sunday, March 04, 2007 4:17 AM
( #181 )
2/3/07 shoulders / triceps front lateral raise 13.5 kg * 9 9 9 9 8 8 side lat raise 11 kg * 9 9 8 8 6 6 db shoulder press 45 kg * 9 hmmm not too good * 9 triceps close grip bench 85 kg * 4 * 5 * 5 overhead tri extension 11 kg * 8 8 7 7 sqaure bar tricep entention 25 kg * 8 * 8 not a bad workout ive decided to not do presses first becuase i believe my triceps are doing most the work, and so not working the shoulders to the max. so im going to do raises for 4 weeks, and see if i can isolate my shoulders, and induce some growth. as there lagging. triceps were ok.
deadlifts: 550 lbs bench press:370 lbs militery press : 265 lbs squat : 425 bw: 209
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grantoiz
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RE: quest to improve compound lifts
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Sunday, March 04, 2007 4:24 AM
( #182 )
those two workouts are in the wrong order the shoulders and tris were from two days ago and the chest from yesterday.
deadlifts: 550 lbs bench press:370 lbs militery press : 265 lbs squat : 425 bw: 209
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grantoiz
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RE: quest to improve compound lifts
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Tuesday, March 06, 2007 6:17 AM
( #183 )
my gym is ****. i went and did a back workout the other day but the damn place was too full too concentrate i could hardley walk round. i managed a few sets of **** deadlifts, and weak barbell rows ive started to hit platoes now. so im probs going to take 5 days off in 2 weeks then come back with a new routine.
deadlifts: 550 lbs bench press:370 lbs militery press : 265 lbs squat : 425 bw: 209
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grantoiz
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RE: quest to improve compound lifts
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Wednesday, March 07, 2007 11:56 AM
( #184 )
7/2/07 legs squats 102.5 kg * 6 good 5 second pause last rep 102.5 kg * 4 should of worked harder 102.5 kg * 5 good front squats 65 kg * 6 65 kg * 6 65 kg * 6 sumos 130 kg * 6 130 kg * 6 calfs barbell calf raise 65 kg * 18 70 kg * 12 75 kg * 10 right that wasent bad, but when i was squatting i kept hearing a clicking in my left knee, and it kind of put me off so maybe i coulda done better front squats were as brutal as eva im aiming for 67.5 kg next week sumos are good excpet i always bash my knee againist the barbell. 300 pounds off stell hitting your knee hurts. im covered in lumps LOL. im now back on trib **** the spots i wana be big.
deadlifts: 550 lbs bench press:370 lbs militery press : 265 lbs squat : 425 bw: 209
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grantoiz
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RE: quest to improve compound lifts
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Sunday, March 11, 2007 10:15 AM
( #185 )
9/3/07 shoulders and triceps seated shoulder press 60 kg * 5 60 kg * 5 60 kg * 4 60 kg * 4 front lateral raise L R 15 kg 6 6 15 kg 6 6 15 kg 6 6 side lateral raise 11 kg * 6 6 6 6 triceps close grip bench press 85 kg * 5 85 kg * 6 tricep extension l r 11 kg 9 9 8 7 square bar tri extension 26 kg * 7 * 6 this was fairly decent shoulder presses were good strict form sitting down. front raises were massive one year ago i struggled with 10 kg * 6.
<message edited by grantoiz on Sunday, March 11, 2007 10:22 AM>
deadlifts: 550 lbs bench press:370 lbs militery press : 265 lbs squat : 425 bw: 209
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grantoiz
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RE: quest to improve compound lifts
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Sunday, March 11, 2007 11:09 AM
( #186 )
10/3/07 light legs/calves/traps squats 60 kg * 18 ass to the ground * 10 * 9 barbell calve raises 80 kg * 14 80 kg * 10 100 kg * 10 traps shrugs 105 kg *7 110 kg * 6 110 kg * 6 good workout fairly pleased calf and trap weights going up nicely.
<message edited by grantoiz on Sunday, March 11, 2007 11:18 AM>
deadlifts: 550 lbs bench press:370 lbs militery press : 265 lbs squat : 425 bw: 209
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grantoiz
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RE: quest to improve compound lifts
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Sunday, March 11, 2007 11:17 AM
( #187 )
11/3/07 chest bench press warmup 45 * 12 *10 60*6 70kg * 3 97.5 kg * 5 97.5 kg * 4 + partial rep 97.5 kg * 4 dumbell bench press 77 kg * 6 77 kg * 5 77 kg * 5 wide grip weighted dips bw + 25 kg 1) 6 2) 6 hard damn my bench press is really stuck 3 weeks now virtually no change, and ive upped my proein and cals, and ive cut my drinking down, and ive even bludy added about an hour to my sleep every nite. however the db presses were good a slight improvement weighted dips hard but quite good all my other lifts seem to be increasing at the moment. im expecting a good back day tomorrow 150 kg * 6 for deads HOPEFULLY.
deadlifts: 550 lbs bench press:370 lbs militery press : 265 lbs squat : 425 bw: 209
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grantoiz
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RE: quest to improve compound lifts
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Tuesday, March 13, 2007 7:05 AM
( #188 )
12/3/07 back, biceps deadlifts 150 kg * 6 150 kg * 6 150 kg * 5 barbell rows 80 kg * 6 80 kg * 6 80 kg * 6 wide grip pull ups 1) 8 2) 7 3) 5 biceps barbell curl 50 kg * 6 50 kg * 6 alternative dumbell curl 20 kg * 6 6 6 6 nearly hit the target on the deadlifts rows good biceps ok.
deadlifts: 550 lbs bench press:370 lbs militery press : 265 lbs squat : 425 bw: 209
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grantoiz
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RE: quest to improve compound lifts
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Wednesday, March 14, 2007 10:09 AM
( #189 )
14/3/07 legs squats 102.5 kg * 6 easy shoulda got 7! 102.5 kg * 7 excellent 102.5 kg * 6 good front squats 67.5 kg * 6 67.5 kg * 6 67.5 kg * 6 nearly fainted calves barbell calve raises 67.5 kg * 10 97.5 kg * 10 short workout right here, but squats were great form was slightly below parallel. im way above my squat target now. i could probably rep 225 lbs 8 times if i had a spotter. front squats are rising there damn hard i never realised how hard they are till i started um 3 weeks ago. calfs were good im working my calves 3 times a week at the moment. because my mate who now lives in austrailia is coming over in a month, and he always said my calves looked risicualas on my body. so i need them bigger lol. thats dispite him having 11 inche biceps lol
deadlifts: 550 lbs bench press:370 lbs militery press : 265 lbs squat : 425 bw: 209
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grantoiz
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RE: quest to improve compound lifts
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Wednesday, March 14, 2007 10:16 AM
( #190 )
ive just looked thru my journal, and i have to say the max-ot routine had been great ive added 30 pounds to squat 30 pounds onto bench 30 pounds onto deadlift. 15 pounds onto militery press this routine really does work, but im having a rest next week because my last rest was 7 weeks ago, and ive been feeling tired lately so its time for a break. after my break i will be going on a new routine with a new enpahasis on gaining mass. btw since improving my diet, and making it clean ive gained 3 pounds in 3 weeks. which im dam happy about!
deadlifts: 550 lbs bench press:370 lbs militery press : 265 lbs squat : 425 bw: 209
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grantoiz
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RE: quest to improve compound lifts
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Wednesday, March 14, 2007 10:19 AM
( #191 )
lol some people cross there arms, but im really in flexible in just about every way so i have my arms shoulder width apart (in a shoulder press type position) with the bar just below my neck. serioulsy i think there way better than leg presses, but really hard lol
deadlifts: 550 lbs bench press:370 lbs militery press : 265 lbs squat : 425 bw: 209
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grantoiz
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RE: quest to improve compound lifts
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Thursday, March 15, 2007 10:16 AM
( #192 )
Heres my new deadlift pb. im taking a rest next week, then starting a new routine so i wanted to no where i was at. deadlift max is now 382 pounds. http://www.youtube.com/watch?v=0RTTAINNHJU my form could be a bit better notice the position of my right leg. i didnt realise at the time LOL
<message edited by grantoiz on Thursday, March 15, 2007 10:18 AM>
deadlifts: 550 lbs bench press:370 lbs militery press : 265 lbs squat : 425 bw: 209
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grantoiz
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RE: quest to improve compound lifts
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Friday, March 16, 2007 10:15 AM
( #193 )
Thanks mate 400 lbs getting near today was a **** day couldnt make time for a workout. other things going on
deadlifts: 550 lbs bench press:370 lbs militery press : 265 lbs squat : 425 bw: 209
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grantoiz
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RE: quest to improve compound lifts
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Tuesday, March 20, 2007 1:46 PM
( #194 )
this workouts from ages ago ive been to overtrained to bother to record it lol 16/3/07 shoulders / tris seated shoulder press 135* 6 135* 5 135* 5 front lat raise 15 kg * 7 8 15 kg * 7 7 15 kg * 7 7 side raise 12.5 kg * 10 10 8 8 triceps cgb 85 kg * 5 this just want bloody go up 85 kg * 5 overhead single arm tri ext L R 12.5 kg 6 6 very good 5 5 right well not bad im on a week break now starting training again on friday. i was seriously overtrained im going to be coming back with a new mass routine. the max-ot has been great for me, but its time to move on i will probs revisit it in the future. im 186 lbs now.
deadlifts: 550 lbs bench press:370 lbs militery press : 265 lbs squat : 425 bw: 209
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grantoiz
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RE: quest to improve compound lifts
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Friday, March 23, 2007 10:37 AM
( #195 )
started a new routine today jay cutlers mass routine 24/7/7 chest barbell bench press 85 kg * 9 90 kg * 7 95 kg * 4 95 kg * 4 dumbell bench press 65 kg * 8 **** 65 kg * 7 65 kg * 7 incline db press 60 kg * 5 * 7 incline chest fly 50 kg * 6 * 6 im really not used to the slightly higher reps the sets on bench press really made me weak. i was diserpointed big time. im so used to the 4-6 rep range. i used to be able to do 135 * 22. i tryed it today and could hardley do it 15 times thats dispite my bench bening 20 pounds higher. just shows that max-ot ****s up your stamina. owell im prity sure the reps will go up next week
deadlifts: 550 lbs bench press:370 lbs militery press : 265 lbs squat : 425 bw: 209
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grantoiz
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RE: quest to improve compound lifts
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Tuesday, March 27, 2007 8:52 AM
( #196 )
been busy lately im still lifting though using jay cutlers mass routine. after easter i will have loads more time too busy at college, and revising. if i hit some maxes i will post them up. im actually finding the higher reps really differcult anything over 6 reps is really crap for me even with light reps. however ive gained some mass im 186 pounds now, and my arms have reached 15.2''.
deadlifts: 550 lbs bench press:370 lbs militery press : 265 lbs squat : 425 bw: 209
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grantoiz
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RE: quest to improve compound lifts
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Saturday, March 31, 2007 2:23 AM
( #197 )
might as well update. i also thinik ive found the reason ive been platoeing alot lately, ive been on antibitics really strong ones for about 3 weeks, and according to dan they effect protein abbsorbance into the body so bassically not enough of the protein ive been eating was being abbsorbed, but im rid of um now lol. 30/7/7 chest barbell bench press 85 kg * 10 90 kg * 7 95 kg * 4 95 kg * 4 dumbell bench press 65 kg * 8 **** 65 kg * 8 65 kg * 7 incline db press 60 kg * 7 * 7 * 5 shocking another shodey workout the weights are getting worse there now prity much worse than they were 4 weeks ago. im hoping its the anti-biotics.
deadlifts: 550 lbs bench press:370 lbs militery press : 265 lbs squat : 425 bw: 209
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grantoiz
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RE: quest to improve compound lifts
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Monday, April 02, 2007 11:17 AM
( #198 )
31/3/07 bis and tris barbell curl 40 kg * 11 42.5 kg * 9 45 kg * 7 45 kg * 7 1 arm preacher curl 11 kg * 10 10 12 kg * 8 8 13 kg * 7 7 alternative dumbell curl L R 13 kg 12 12 15.5 kg 8 8 triceps skull crushers 35 kg * 10 37.5 kg * 8 40 kg * 6 1 arm tricep extenstion L R 10 kg 13 12 11 kg 9 9 not a bad workout. i had to stop the skull crushers because my argos e.z bar bent in half whilst doing the 40 kg skull crushers! ... never buy argos bars lol.
<message edited by grantoiz on Thursday, April 05, 2007 8:12 AM>
deadlifts: 550 lbs bench press:370 lbs militery press : 265 lbs squat : 425 bw: 209
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grantoiz
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891
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RE: quest to improve compound lifts
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Monday, April 02, 2007 11:22 AM
( #199 )
2/3/07 back deadlifts 152.5 kg * 6 easy 152.5 kg * 6 medium 152.5 kg * 6 hard but good form bent over barbell rows 80 kg * 10 85 kg * 8 87.5 kg * 6 87.5 kg * 6 1 arm db rows 30 kg * 12 35 kg * 10 37.5 kg * 8 these were all too easy finally my deadlifts are improving, and also my rows. happy today. i really like the 1 arm db rows imo better than barbell rows becuase it allows a large range of motion.
deadlifts: 550 lbs bench press:370 lbs militery press : 265 lbs squat : 425 bw: 209
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IBendBarbells
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RE: quest to improve compound lifts
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Monday, April 02, 2007 1:00 PM
( #200 )
I will race you to that 405lb deadlift  I think im going to attempt 365lbs in another week. Its bad enough I want to dominate on the bench, now i want to take them deadlifts too  "muhahahaha"
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grantoiz
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RE: quest to improve compound lifts
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Monday, April 02, 2007 2:44 PM
( #201 )
ORIGINAL: twistedlink I do dumbell rows with 32.5kgs and 35kgs, so its no surprise you found them easy, dumbell rows are TONNES easier than barbell rows, barbell rows get the lats burning real good and get you feeling really bulky in the morning after, love em LOL. lol yh, i was looking at your journal earlier, and noticed your curls are prity good sure i saw 15 kg dumbells done a fair few times which is good. i think the db rows used the biceps quite a lot more than the barbell ones. the thing is i can never seem to isolate my lats. I think ive only ever made them sore like once or twice, and that was after like 20 sets lol. your definatly getting stronger though too maybe its the summer feeling? it did feel damn good with the sun shining down on me whilst working out
deadlifts: 550 lbs bench press:370 lbs militery press : 265 lbs squat : 425 bw: 209
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grantoiz
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RE: quest to improve compound lifts
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Monday, April 02, 2007 2:53 PM
( #202 )
ORIGINAL: IBendBarbells I will race you to that 405lb deadlift I think im going to attempt 365lbs in another week. Its bad enough I want to dominate on the bench, now i want to take them deadlifts too "muhahahaha" lol yup good idea, but im gona blow you away on that one! i tried 385 AFTER my workout, and nailed it fairly easily. my buddy who now lives in austrailia is coming to stay with me for a month in onw week time, so when he comes im detirmined to impress him with the big 4 plates on each side. im 100 percent i could do 395 lbs just need to get the extra 10 pounds, when he left like 18 months ago i said when he sees me again id be repping 315 on bench lol, but im far from that, but that was a bit optimistic. im glad im ahead of you on the deadllifts because i cant see me catching up 40 odd pounds on bench. also damn i want some legs i was walking down the street, and these two guys started staring at me ( i was wearing shorts(jogging), and i heard them say somthing like my arms are bigger my legs. well thats the last time i wear shorts. damn i want a 315 bench and 315 squat so badly.
deadlifts: 550 lbs bench press:370 lbs militery press : 265 lbs squat : 425 bw: 209
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grantoiz
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RE: quest to improve compound lifts
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Monday, April 02, 2007 3:03 PM
( #203 )
cnat seem to upload the pics i want but al try again later keeps saying '' error saving to disk''
<message edited by grantoiz on Monday, April 02, 2007 3:06 PM>
deadlifts: 550 lbs bench press:370 lbs militery press : 265 lbs squat : 425 bw: 209
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grantoiz
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RE: quest to improve compound lifts
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Thursday, April 05, 2007 8:18 AM
( #204 )
lol your curls are good. i think i could mbe do 20 kg db curls 6 times at the start of the workout so your not far away at all. haha i see guys at the gym doing pull downs and bounceing up and down usung all there body weight bringing there back like basically right down the the seat it always makes me laugh especially when they do like 10 reps in 10 seconds. im going to nail the 405 deadlift next week on sunday probably. al get a video of it, but im going to have to find a camera with a video fing on it becuase usually i use my little sisters fone to film them because shes got a really good one. wheras my fones a 50 quider because on average i lose 5 a year hhehe. im sure al find away thow.
deadlifts: 550 lbs bench press:370 lbs militery press : 265 lbs squat : 425 bw: 209
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grantoiz
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891
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RE: quest to improve compound lifts
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Thursday, April 05, 2007 8:25 AM
( #205 )
4/4/07 legs / calves squats 105 kg * 6 not bad 105 kg * 6 last two reps poor form 105 kg * 5 poorish form front squats 70 kg * 6 70 kg * 6 70 kg * 6 barbell calf raise 100 kg * 10 100 kg * 10 100 kg * 10 the squats were poor will stick to 105 kg for a couple of weeks to get the form below parellel. front squats were good.
deadlifts: 550 lbs bench press:370 lbs militery press : 265 lbs squat : 425 bw: 209
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grantoiz
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891
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RE: quest to improve compound lifts
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Thursday, April 05, 2007 8:29 AM
( #206 )
5/4/07 shoulder/ traps seated shoulder press 50 kg * 10 good 52.5 kg * 8 55 kg * 6 57.5 kg * 5 db shoulder press 45 kg * 10 10 good 8 8 ok front lateral raise l r 13.5 kg 10 11 10 10 10 11 traps shrugs 120 kg * 7 * 7 * 7 nice workout shrugs getting better each week.
deadlifts: 550 lbs bench press:370 lbs militery press : 265 lbs squat : 425 bw: 209
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grantoiz
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891
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RE: quest to improve compound lifts
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Monday, April 16, 2007 2:26 AM
( #207 )
not been here for a while. very busy gettin ready for a levals etc plus going out getting leathered lol, but i have been training a bit. and my deadlift is up to 405. al get the video of my 405 up today or tomoz. i would be happy, but ive gained 8 pounds of fat over the last 3 weeks, and am 190 pounds, and looking very fat, but the good news is for me im starting max-ot next week again. to try and get a bit stronger.
deadlifts: 550 lbs bench press:370 lbs militery press : 265 lbs squat : 425 bw: 209
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grantoiz
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891
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RE: quest to improve compound lifts
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Wednesday, April 18, 2007 2:18 PM
( #208 )
18/4/07 chest barbell bench(warmup (kg) 45*12 45*10 65*6 75*3 100*3 100 kg * 5 very happy 100 kg * 4 100 kg * 4 incline db press 67 kg * 6 67 kg * 6 67 kg * 6 weighted wide grip dips bw + 20 kg * 6 6 6 back on max-ot now i love this routine. bench press was good i will aim for 6,5,5 on the reps next week then hopefully after 3 weeks hit 6,6,6,. i was expecting the weights to be lower due to me going way of the track over the last 3 weeks on average ive probably been having 15 pints a week. and 100 g protein a day lol, but my strength seems simular, and im getting back on track ive got a video of a 405 deadlift just need to get the cable lol
deadlifts: 550 lbs bench press:370 lbs militery press : 265 lbs squat : 425 bw: 209
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grantoiz
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891
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RE: quest to improve compound lifts
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Sunday, April 22, 2007 9:40 AM
( #209 )
21/3/07 bis and tris barbell curl 50 kg * 6 50 kg * 5 50 kg * 4 db alternative curl 21 kg * 6 6 6 6 6 6 1 arm preacher 16 kg * 4 4 4 4 tricpes cgb 85 kg * 6 * 5 4 1 arm tri ext 13.5 kg * 4 4 4 4 4 4
deadlifts: 550 lbs bench press:370 lbs militery press : 265 lbs squat : 425 bw: 209
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grantoiz
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891
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RE: quest to improve compound lifts
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Sunday, April 22, 2007 9:50 AM
( #210 )
deadlifts: 550 lbs bench press:370 lbs militery press : 265 lbs squat : 425 bw: 209
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