GSC's 3-Day Split - Page 2

GSCampbell · 08-19-2005, 02:51 PM

The one that ran my ass over? Wow, I am beat up. Thanks to all for that deadlift recommendation - thanks a lot!

Here's the fun-filled detail from today's workout.

Wednesday 08/19/05 - Legs / Shoulders

Squat
Warm up of 135 x 10/ 185 x 10 / 225 x 8
Work Sets: 275 x 6/5/6/6
Observations: These went OK today. I was not overly happy with them. On the second set, my foot placement was all jacked up and I racked it after 5 very awkward reps. Overall, I am not happy with how low I am going on these. I think I am going to lower the weight nex time and really concentrate on form.

Seated Calf Raise (angled)
Work Sets: 220 x 12/12/12
Observations: I read an article somewhere about calf work and it recommended super high weight. Any thoughts on this? I get a nice burn here but I am toying with going higher weight and lower reps.

Seated Leg Curl
Work Sets: 180 x 6/6/6
Observations:Changed things up a bit and went with the seated curl for a little variety. I will go back to the lying curl next week.

Seated Leg Press
Work Sets: 402.5 x 6/6/6
Observations: Continuing the "shake things up" theme, I swapped these in instead of leg extensions today, mainly because I was not happy with my squats. These were a bear at the end of the leg workout.

Seated DB Shoulder Press
Warm up of 40 x 10/10
Work Sets: 70 x 6 75 x 6/6
Observations: Changed things up again and went to DB presses. The first set at 70's felt light so I bumped it up for the next two sets - good decision. I will stick with these I think in favor of the machine for a while.

EZ Bar Upright Row
Work Sets: 70 (weight only) x 6/6/6
Observations: Another swap out instead of side laterals. I may alternate these moving forward.

Reverse Pec Deck
Work Sets: 140 x 6/5/4
Observations: Think I hit a wall here - I was cashed at the end of the workout and didn't have a lot left for these.

iPod Highlights: Interesting mix today; The Girl is Mine by McCartney and Jack-o, This Year's Girl from Elvis Costello, Overkill by Men at Work (love this song!), a little Bob Marley with Could You Be Loved, and finished off with Pretty Girls from Joe Jackson.

I think I am going to need to switch up my split days so that I get more rest between Deads and Squats. Probably just switch my chest/tris day to Wednesdays and back/bis to Mondays.

Looking forward to a good weekend - most of my fantasy football drafts start Monday night (online) so I'll be hitting the books over thje weekend to formulate my strategy.

Happy Friday all - GSC

RealFantasy · 08-19-2005, 03:57 PM

Hi GSC
Nice, Nice Workout! :bigthumbu
I wanted to wish you a Fantastic Weekend.
Have Fun!
Brenda

GSCampbell · 08-22-2005, 02:17 PM

I do not want to be at work today. I just don't have "it" in me today for work.

Anyway, enough complaining - good workout this morning after a weekend of hideous back/legs DOMS.

Monday 08/22/05 - Chest / Tris

Flat Bench DB Press (4 x 6)
Warm up of 55 x 10/10
Work Sets: 95 x 6/6/6/6
Observations: My kingdom for heavier dumbbells! Cranked these out today and would love to go up but there is nowhere to go. I will be back to the incline next week but after that I am headed to the bar on flat benches as well.

Incline DB Fly
Work Sets: 50 x 6/6/6
Observations: Nice change from the pec deck and these went well. Next tima around I will bump the weight up and go 3x8 (not sure why I didn't today - of course it was 5:20 AM)

Close Grip BP
Work Sets: 205 x 6/6/6
Observations: Finally! These just went up smoothe today. Moving the weight up to 215 next week.

Weighted Dips
Work Sets: BW + 35 x 8/5/5
Observations: Another day of dips kicking my ass. I will keep plugging away.

EZ Bar Skullcrushers
Work Sets: 80 (weight only) x 5/5/4
Observations: I think I hit the weight that will really test me on these. They were a struggle today. Afterwards, however, I had a GREAT pump!

Cable Pressdowns:
Work Sets: 180 x 8/8/6
Observations: Wanted the last two but just couldn't move 'em.

No abs today - so sue me!

iPod Highlights: The Kingis Half Undressed by Jellyfish (if you don't know Jellyfish and lean toward the stuff I like - get Jellyfish - two albums out there), Message in a Bottle from the Police, Sick of Myself by Matthew Sweet, Hold Her Down by Toad the Wet Sprocket, Time of Your Life by Green Day (I know it's not the whole title. My 4 year old sings this one from time to time - makes me smile), and finally Wonder by the Freddie Jones Band.

I have a bunch of fantasy football drafts starting tonight - wish me luck.

Not much else to report - have a good day everyone.

GSC

GameDayDog · 08-22-2005, 03:06 PM

Ahhh... I'm so ready... for some fantasy football... I haven't been able to see one preseason game... I can only catch the late nyght Sunday game on ESPN ... which comes on Monday morning... then I can catch Monday nyght football... which comes on Tuesday mornings... After that, I'll be getting my football fix from Madden 2006 & the internet..

... Good luck.. unless we manage to be in the same league.. then it's - Eat Dirt, Sucka!!! ... hahahaha

As for the calfs... heavy weight & low reps theory... If you want to try somethyng different, that's cool... However, I'm gonna preach the same thyng for calves that I say for shrugs & forearms... Range of Motion is more important than the weight used.

Otherwyse, solid workout..

Had to edit my post... you got me so excyted talkin' about fantasy football, that I ran out & joined a team, just so I could draft ryght away... I thynk I had a great draft!!!

Thee Alphaz
1. (5) P. Holmes
2. (16) J. Jones
3. (25) C. Johnson
4. (36) A. Johnson
5. (45) J. Witten
6. (56) C. Palmer
7. (65) C. Pennington
8. (76) L. Johnson
9. (85) Philadelphia
10. (96) D. Carr
11. (105) T. Houshmandzadeh
12. (116) J. Elam
13. (125) Indianapolis
14. (136) C. Rogers
15. (145) K. Brady
16. (156) T. Duckett

Hahaha... The league's ID # is - 188287 ... yahoo of course... How'd you do??

Peace..~G
About to join some more leagues..

GSCampbell · 08-24-2005, 08:42 PM

I am absolutely slammed at work so I apologize that I have been remiss in adding posts to your threads. Here's the skinny on today.

Wednesday 08/24/05 - Back / Bis

Barbell Deadlifts
Warm up of 135 x 10/10, 185 x 8
Work Sets: 225 x 6/6/6/6

Observations: These went well today. I tinkered with my grip a little and tried an overhand grip with straps. I find I am much more comfortable with an over/under grip so I will stick with that. I plan to go one more week at 225 and then move it up.

Pull-ups; using a pull-up assist machine - palms facing grip
Work Sets: assist 20lbs x 6/6/6
Observations: Dropped the assistance to 20 pounds and cranked these out - felt good. Next time I will go unassisted.

One-Arm DB Row
Work Sets: 90 x 6/5+1/5
Observations: These kicked my ass today but I love having them in my routine.

Straight Bar Curls (using the "short" Olympic bar)
Work Sets: 90 x 6/6/4+2
Observations: I am feeling a little stagnant with both my bicep exercises - I think I'll swap in some new ones next week - any suggestions?

Incline DB Hammer Curls
Work Sets: 45 x 6/6/6
Observations: Pumped these out today but it was a struggle. Good weight for these but I'll still swap them out next week.

DB Shrugs
Work Sets: 85 x 6/6/6
Observations: Shrugs - blah, blah, blah

Ab Crunch Machine
Work Sets: 170 x 12/12/8
Observations: OK, I did the damn abs!

iPod Highlights: Got a U2 double shot to start off with New Years Day and Gloria back to back, Sugar from Tonic, I Want You Bad from the Long Ryders (obscure, I know), A cover of Hooked on a Feeling by Chicago band The Slugs, Golden Blunders by the Posies, Something So Strong from Crowded House, and finishe dup with Slackjawed by The Connells.

I am considering doing a week of 4x10's next week and I have a quick question: how much shouyyld I drop my working weights in your opinion(s)? I am thinking I would use about 75-80% of my 3x6 weight but wanted some input.

Back to the proverbial gtrindstone - I promise I will try to add some crappy, sarcastic posts ASAP.

GSC

GSCampbell · 08-24-2005, 08:44 PM

Quote:

Originally Posted by GameDayDog

Had to edit my post... you got me so excyted talkin' about fantasy football, that I ran out & joined a team, just so I could draft ryght away... I thynk I had a great draft!!!

Thee Alphaz
1. (5) P. Holmes
2. (16) J. Jones
3. (25) C. Johnson
4. (36) A. Johnson
5. (45) J. Witten
6. (56) C. Palmer
7. (65) C. Pennington
8. (76) L. Johnson
9. (85) Philadelphia
10. (96) D. Carr
11. (105) T. Houshmandzadeh
12. (116) J. Elam
13. (125) Indianapolis
14. (136) C. Rogers
15. (145) K. Brady
16. (156) T. Duckett

Hahaha... The league's ID # is - 188287 ... yahoo of course... How'd you do??

Peace..~G
About to join some more leagues..

Are you drafting with children there???? Very good draft overall.

I hve several leagues that have online e-mail drafts that last about 10 days so none are complete yet. I have my local league draft Monday and I am sitting with the #3 overall - I will keep you posted.

08-19-2005, 02:51 PM	#31
GSCampbell Amateur Join Date: Aug 2005 Location: Denver, CO Posts: 44 Recipes: 0 Rep Power: 0	Anybody Get the Number on That Train? The one that ran my ass over? Wow, I am beat up. Thanks to all for that deadlift recommendation - thanks a lot! Here's the fun-filled detail from today's workout. Wednesday 08/19/05 - Legs / Shoulders Squat Warm up of 135 x 10/ 185 x 10 / 225 x 8 Work Sets: 275 x 6/5/6/6 Observations: These went OK today. I was not overly happy with them. On the second set, my foot placement was all jacked up and I racked it after 5 very awkward reps. Overall, I am not happy with how low I am going on these. I think I am going to lower the weight nex time and really concentrate on form. Seated Calf Raise (angled) Work Sets: 220 x 12/12/12 Observations: I read an article somewhere about calf work and it recommended super high weight. Any thoughts on this? I get a nice burn here but I am toying with going higher weight and lower reps. Seated Leg Curl Work Sets: 180 x 6/6/6 Observations:Changed things up a bit and went with the seated curl for a little variety. I will go back to the lying curl next week. Seated Leg Press Work Sets: 402.5 x 6/6/6 Observations: Continuing the "shake things up" theme, I swapped these in instead of leg extensions today, mainly because I was not happy with my squats. These were a bear at the end of the leg workout. Seated DB Shoulder Press Warm up of 40 x 10/10 Work Sets: 70 x 6 75 x 6/6 Observations: Changed things up again and went to DB presses. The first set at 70's felt light so I bumped it up for the next two sets - good decision. I will stick with these I think in favor of the machine for a while. EZ Bar Upright Row Work Sets: 70 (weight only) x 6/6/6 Observations: Another swap out instead of side laterals. I may alternate these moving forward. Reverse Pec Deck Work Sets: 140 x 6/5/4 Observations: Think I hit a wall here - I was cashed at the end of the workout and didn't have a lot left for these. iPod Highlights: Interesting mix today; The Girl is Mine by McCartney and Jack-o, This Year's Girl from Elvis Costello, Overkill by Men at Work (love this song!), a little Bob Marley with Could You Be Loved, and finished off with Pretty Girls from Joe Jackson. I think I am going to need to switch up my split days so that I get more rest between Deads and Squats. Probably just switch my chest/tris day to Wednesdays and back/bis to Mondays. Looking forward to a good weekend - most of my fantasy football drafts start Monday night (online) so I'll be hitting the books over thje weekend to formulate my strategy. Happy Friday all - GSC __________________ GSC Who holds back the electric car? Who makes Steve Guttenberg a star? We do! We do.:friday:

08-19-2005, 03:57 PM	#32
RealFantasy Pro Stature Join Date: Aug 2005 Location: Ohio Posts: 684 Recipes: 0 Rep Power: 10	Hi GSC Nice, Nice Workout! :bigthumbu I wanted to wish you a Fantastic Weekend. Have Fun! Brenda __________________ Brenda's FitDay

08-22-2005, 02:17 PM	#33
GSCampbell Amateur Join Date: Aug 2005 Location: Denver, CO Posts: 44 Recipes: 0 Rep Power: 0	Monday - Yuck I do not want to be at work today. I just don't have "it" in me today for work. Anyway, enough complaining - good workout this morning after a weekend of hideous back/legs DOMS. Monday 08/22/05 - Chest / Tris Flat Bench DB Press (4 x 6) Warm up of 55 x 10/10 Work Sets: 95 x 6/6/6/6 Observations: My kingdom for heavier dumbbells! Cranked these out today and would love to go up but there is nowhere to go. I will be back to the incline next week but after that I am headed to the bar on flat benches as well. Incline DB Fly Work Sets: 50 x 6/6/6 Observations: Nice change from the pec deck and these went well. Next tima around I will bump the weight up and go 3x8 (not sure why I didn't today - of course it was 5:20 AM) Close Grip BP Work Sets: 205 x 6/6/6 Observations: Finally! These just went up smoothe today. Moving the weight up to 215 next week. Weighted Dips Work Sets: BW + 35 x 8/5/5 Observations: Another day of dips kicking my ass. I will keep plugging away. EZ Bar Skullcrushers Work Sets: 80 (weight only) x 5/5/4 Observations: I think I hit the weight that will really test me on these. They were a struggle today. Afterwards, however, I had a GREAT pump! Cable Pressdowns: Work Sets: 180 x 8/8/6 Observations: Wanted the last two but just couldn't move 'em. No abs today - so sue me! iPod Highlights: The Kingis Half Undressed by Jellyfish (if you don't know Jellyfish and lean toward the stuff I like - get Jellyfish - two albums out there), Message in a Bottle from the Police, Sick of Myself by Matthew Sweet, Hold Her Down by Toad the Wet Sprocket, Time of Your Life by Green Day (I know it's not the whole title. My 4 year old sings this one from time to time - makes me smile), and finally Wonder by the Freddie Jones Band. I have a bunch of fantasy football drafts starting tonight - wish me luck. Not much else to report - have a good day everyone. GSC __________________ GSC Who holds back the electric car? Who makes Steve Guttenberg a star? We do! We do.:friday:

08-22-2005, 03:06 PM	#34
GameDayDog The Dawg Is Back!! Join Date: May 2005 Location: Doin Compound Movements 4 Scooby Snacks! Posts: 1,914 Recipes: 0 Rep Power: 32	Ahhh Fantasy Football... Ahhh... I'm so ready... for some fantasy football... I haven't been able to see one preseason game... I can only catch the late nyght Sunday game on ESPN ... which comes on Monday morning... then I can catch Monday nyght football... which comes on Tuesday mornings... After that, I'll be getting my football fix from Madden 2006 & the internet.. ... Good luck.. unless we manage to be in the same league.. then it's - Eat Dirt, Sucka!!! ... hahahaha As for the calfs... heavy weight & low reps theory... If you want to try somethyng different, that's cool... However, I'm gonna preach the same thyng for calves that I say for shrugs & forearms... Range of Motion is more important than the weight used. Otherwyse, solid workout.. Had to edit my post... you got me so excyted talkin' about fantasy football, that I ran out & joined a team, just so I could draft ryght away... I thynk I had a great draft!!! Thee Alphaz 1. (5) P. Holmes 2. (16) J. Jones 3. (25) C. Johnson 4. (36) A. Johnson 5. (45) J. Witten 6. (56) C. Palmer 7. (65) C. Pennington 8. (76) L. Johnson 9. (85) Philadelphia 10. (96) D. Carr 11. (105) T. Houshmandzadeh 12. (116) J. Elam 13. (125) Indianapolis 14. (136) C. Rogers 15. (145) K. Brady 16. (156) T. Duckett Hahaha... The league's ID # is - 188287 ... yahoo of course... How'd you do?? Peace..~G About to join some more leagues.. __________________ I am Thee Alpha.. RaSP is Thee oMEGA.. Between the 2 of us - We have everythyng covered... I want to be bigger than all the humans!! "I'm sure I should be doing cardio too....but I don't run from anything...so why practice?" - 1stInDoor Goal - 200#'s 5/27/07 - 4/27/07 - 175# 3/27/07 - 167# Last edited by GameDayDog : 08-22-2005 at 07:48 PM.

08-24-2005, 08:42 PM	#35
GSCampbell Amateur Join Date: Aug 2005 Location: Denver, CO Posts: 44 Recipes: 0 Rep Power: 0	I am absolutely slammed at work so I apologize that I have been remiss in adding posts to your threads. Here's the skinny on today. Wednesday 08/24/05 - Back / Bis Barbell Deadlifts Warm up of 135 x 10/10, 185 x 8 Work Sets: 225 x 6/6/6/6 Observations: These went well today. I tinkered with my grip a little and tried an overhand grip with straps. I find I am much more comfortable with an over/under grip so I will stick with that. I plan to go one more week at 225 and then move it up. Pull-ups; using a pull-up assist machine - palms facing grip Work Sets: assist 20lbs x 6/6/6 Observations: Dropped the assistance to 20 pounds and cranked these out - felt good. Next time I will go unassisted. One-Arm DB Row Work Sets: 90 x 6/5+1/5 Observations: These kicked my ass today but I love having them in my routine. Straight Bar Curls (using the "short" Olympic bar) Work Sets: 90 x 6/6/4+2 Observations: I am feeling a little stagnant with both my bicep exercises - I think I'll swap in some new ones next week - any suggestions? Incline DB Hammer Curls Work Sets: 45 x 6/6/6 Observations: Pumped these out today but it was a struggle. Good weight for these but I'll still swap them out next week. DB Shrugs Work Sets: 85 x 6/6/6 Observations: Shrugs - blah, blah, blah Ab Crunch Machine Work Sets: 170 x 12/12/8 Observations: OK, I did the damn abs! iPod Highlights: Got a U2 double shot to start off with New Years Day and Gloria back to back, Sugar from Tonic, I Want You Bad from the Long Ryders (obscure, I know), A cover of Hooked on a Feeling by Chicago band The Slugs, Golden Blunders by the Posies, Something So Strong from Crowded House, and finishe dup with Slackjawed by The Connells. I am considering doing a week of 4x10's next week and I have a quick question: how much shouyyld I drop my working weights in your opinion(s)? I am thinking I would use about 75-80% of my 3x6 weight but wanted some input. Back to the proverbial gtrindstone - I promise I will try to add some crappy, sarcastic posts ASAP. GSC __________________ GSC Who holds back the electric car? Who makes Steve Guttenberg a star? We do! We do.:friday:

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