the "getting some help" journal
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the "getting some help" journal - 10/8/2007 10:57:16 AM
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rob1
Posts: 440
Joined: 8/6/2005
From: bay area ca.
Status: offline
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Since I told all of you about how i was getting a lot of help from that guy i met in the gym i figured i'd start an online journal to share our workouts. Our workouts focus primarily on "negatives".. just FYI
I will have stats/pictures/measurements that I will edit into this first posting. as of right now, off the top of my head.. i started out:
23y/o
5'10"
166lbs
16.5% bf.
<edit>
Arms (non) R-11.75/L-11.75
Arms (flexed) R-13.5/L-13.25
chest 37.5
shoulders 45
forearms R/L 10.75
quads R/L- 21.75
calfs R/L 15.5
neck 14.5
lats 21
meal plan consists of: 3670 cal., 330g Protein, 349g carbs, 94g fat.
< Message edited by rob1 -- 10/8/2007 1:05:25 PM >
_____________________________
si vis pacem, para bellum
If we are to keep our Democracy, there must be one commandmant, thou shall not ration justice.
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RE: the "getting some help" journal - 10/8/2007 11:09:58 AM
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rob1
Posts: 440
Joined: 8/6/2005
From: bay area ca.
Status: offline
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10/1/2007
BACK
Face Pull Cable (use lat pull down machine, standing, left foot on seat for balance, right foot behind, pull cable to forehead, elbows up!)
10 reps @ 50lbs
2/10 @ 70lbs
Smith pull up. (lower bar to approx 3ft. off ground. do modified pull ups)
10
9 >body weight
8
T-Bar, close grip. (grab the close grip from the cables and put it under the vertical portion of the T-bar where it makes the "T")
10 @ 50lbs
2/10 @ 60lbs
hyperextentions.
10
9+1 >body weight
6+2+2
SHOULDERS
Smith press (behind head)
10 @ 50
2/10 @ 60
(cant read his writing and i forgot the rest of the shoulder workout.. lol. i'll edit it in..)
_____________________________
si vis pacem, para bellum
If we are to keep our Democracy, there must be one commandmant, thou shall not ration justice.
(in reply to rob1)
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RE: the "getting some help" journal - 10/8/2007 11:46:56 AM
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rob1
Posts: 440
Joined: 8/6/2005
From: bay area ca.
Status: offline
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10/3/07
CHEST
Incline DB Press. (start at a low incline and move up one "stop" every set)
10 @ 40
10 @ 50
8+2 @ 50
6+4 @ 50
DB bench press.
10 @ 30
10 @ 35
8+2 @ 35
6+4 @ 35
Incline DB fly. (four levels, moving once a set)
10 @ 30
3/10 @ 35
Decline fly.
2/10 @ 35
10 @ 30
TRAPS
Cable Shrug.
10 @ 90
10 @ 130
10 @ 150
Rear shrug. (smith machine)
3/10 @ 110
smith one arm shrug.
10 @ 25
10 @ 35
10 @ 30
raised shrugs (go to the calf machine that has the pads that sit on your shoulders.. and instead of doing calf raises stand flat on the floor and do weighted shrugs.)
15 @ 225
15 @ 240
_____________________________
si vis pacem, para bellum
If we are to keep our Democracy, there must be one commandmant, thou shall not ration justice.
(in reply to rob1)
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RE: the "getting some help" journal - 10/8/2007 3:07:45 PM
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rob1
Posts: 440
Joined: 8/6/2005
From: bay area ca.
Status: offline
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10/4/07
QUADS
Front squat, smith.
3/10 @ 90
leg press.
10 @ 270
2/10 @ 320
Power Squat.
10 @ 140
6+4 @ 50
HAMS
Leg Curls
3/10 @ 50
Ham Tractor
10 @ 90
2/10 @ 105
LATS
Barbell Row (palm up)
10 @ 50
10 @ 40
8+2 @ 40
(palm down)
5 @ 50
5 @ 20
5 @ 20
<EDIT> on paper this doesn't look like much but this workout REALLY killed me! not because the weight was heavy but theres a huge focus on form! Plus, remember a rep, lets say on a squat takes 2-3 seconds going DOWN then 1-2 seconds on the way up... so they're very slow movements as far as traditions weight lift in is concerned. no using the weights momentum..
< Message edited by rob1 -- 10/8/2007 3:15:49 PM >
_____________________________
si vis pacem, para bellum
If we are to keep our Democracy, there must be one commandmant, thou shall not ration justice.
(in reply to rob1)
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RE: the "getting some help" journal - 10/11/2007 12:31:53 PM
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IBendBarbells
Posts: 3685
Joined: 6/21/2006
Status: offline
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were still going to train together next week right?
_____________________________
--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 rob1)
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