AaronM

It wasn't bad. The last set was maybe a 3 or 4 out of 10 on the pain scale, lol. Thanks again for the help! I can't wait until I will be squatting 200lbs no sweat!

sword chucks

lol.. 3/10 on the pain scale? thats sad

just go by baby steps. a good goal by the end of the year is 150lbs for 5 on squats i think.

AaronM

Sounds like a great goal to me! Thanks again!

AaronM

Date:August 8, 2005

Workout: Chest/Triceps

DB Flat Bench Press:
Set 1: 66.5X5 +2.5lbs - 3 reps
Set 2: 64X5 +1 rep

DB Incline Bench Press:
Set 1: 54X7
Set 2: 52.5X6 -1 rep
Set 3: 46.5X9

DB Decline Bench Press:
Set 1: 54X7 -1 rep


Incline Fly:
Set 1: 36.5X10

Dips:
Set 1: 7

Close Grip Skullcrushers Super-Setted With Close Grip Bench Press:
Set 1: 60X10 +5lbs
Set 2: 60X9 +10lbs -1 rep

BB Close Grip Bench Press:
Set 1: 90X7 +1 rep
Set 2: 90X8 +5lbs +4 reps

Notes: Well, the workout wasn't that great for the chest portion. I did make great gains, however, during the tricep portion! I broke one of the screw on plate holders on my DB bar set. That is 1" thick metal, lol. Bought a replacement for $1.99 today...all set for tomorrow's workout.

Workout Grade: B+

AaronM

Date: August 10, 2005

Workout: Back/Biceps

Deadlifts:
Set 1: 210X10 +5lbs
Set 2: 210X10 +3 reps

Lat Pulldowns:
Set 1: 120X9 +1 rep

Wide Grip Late Pulldowns:
Set 1: 90X10 +3 reps

Seated Rows:
Set 1: 95X10 +1 rep

1 Arm Rows:
Set 1: 89X10 +2.5lbs

Pullups:
Set 1: 7 +1

DB Pullovers:
Set 1: 66.5X9

EZ Bar Curls:
Set 1: 85X10 +5lbs
Set 2: 85X8 +5lbs +1 rep

DB Hammer Curls:
Set 1: 40X10 +2 reps

DB Alternating Curls:
Set 1: 40X10 +3.5lbs
Set 2: 40X10 +3.5lbs +3 reps

Notes: This was an awesome workout! I had great progress on the arm exercises. It must be all that kayaking! I wish all workouts were this good!

Workout Grade: A

AaronM

Date: August 12, 2005

Wokout: Legs/Abs

A** to Grass Squats: 5 Sets of five as recommended by Sword Chucks
Set 1: 105X5 +10lbs
Set 2: 105X5 +10lbs
Set 3: 105X5 +10lbs
Set 4: 105x5 +10lbs
Set 5: 105X5 +10lbs Still easy. 115 next time

Leg Extensions:
Set 1: 165X10 +5lbs
Set 2: 160X10 +5lbs

Leg Curls:
Set 1: 105X7 +1 rep
Set 2: 95X7 -3 reps

Seated Calf Raises:
Set 1: 195X15 +10lbs
Set 2: 195X15 +10lbs
Set 3: 195X15 +10lbs

Reverse Trunk Crunch:
Set 1: 15

Weighted Swiss Crunches:
Set 1: 25lbsX15 +3 reps
Set 2: 25X15 +5 reps

Jackknifes:
Set 1: 12

Leg Raises:
Set 1: 15

Notes: Nice workout again. Squats were a little tougher than last time, but still not too bad.

Wokout Grade: A-

sword chucks

Good strength gains bro, keep squattin hard

AaronM

Thanks! The 5X5 must be working!

AaronM

B]Date:[/b]August 14, 2005

Workout: Shoulders

Military Press:
Set 1: 110X6 +1 rep
Set 2: 105X7 +2 reps
Set 3: 100X9 +4 reps

DB Press:
Set 1: 50X7 +1 rep
Set 2: 46.5X8 +2 reps

DB Front Raises:
Set 1: 30X10 +2 reps

Lat Raises:
Set 1: 34X10 +3 reps
Set 2: 32.5X10 +5 reps
Set 3: 26.5X10 +2.5lbs

DB Press:
Set 1: 44X10

Posterior Deltoid Rows:
Set 1: 35X10 +5lbs
Set 2: 40X10 +5lbs +3 reps

Shrugs:
Set 1: 240X10 +5lbs
Set 2: 225X10 +5lbs
Set 3: 215X10 +5lbs

Notes: Pretty good workout. Felt more focused on the lat raises...just have to work on form a little.

Workout Grade: A-

vanwilder

good workouts so far, what is your goal, leaning out of mass right now?

__________________
me > yourmom

Peaked_18

Very good.

AaronM

Thanks for the comments! I am pretty lean right now so I am trying to gain some mass. I really need it! :snack:

AaronM

Date:August 16, 2005

Workout: Chest/Triceps

DB Flat Bench Press:
Set 1: 66.5X6 +1 rep
Set 2: 64X6 +1 rep

DB Incline Bench Press:
Set 1: 54X9 + 2 reps
Set 2: 52.5X8 +2 reps
Set 3: 46.5X10 +1 rep

DB Decline Bench Press:
Set 1: 54X9 +2 reps
Set 2: 54X7 Extra Set


Incline Fly:
Set 1: 40X7 +3.5lbs -3 reps

Dips:
Set 1: 7

Close Grip Skullcrushers Super-Setted With Close Grip Bench Press:
Set 1: 65X10 +5lbs
Set 2: 65X5 +5lbs -4 reps

BB Close Grip Bench Press:
Set 1: 95X7 +5lbs
Set 2: 95X7 +5lbs

Notes: Fun workout! I wish my chest would get stronger faster, but I guess it takes time. Tricep workout went well. My dips have been the same for the past three workouts.

Workout Grade: A-

AaronM

Date: August 18, 2005

Workout: Back/Biceps

Deadlifts:
Set 1: 215X10 +5lbs
Set 2: 215X10 +5 lbs

Lat Pulldowns:
Set 1: 125X7 +5lbs -2 reps

Wide Grip Late Pulldowns:
Set 1: 95X8 +5lbs -2 reps

Seated Rows:
Set 1: 100X8 +5lbs -2 reps

1 Arm Rows:
Set 1: 90X10 +1lb

Pullups:
Set 1: 7

DB Pullovers:
Set 1: 66.5X8 -1 rep

EZ Bar Curls:
Set 1: 90X10 +5lbs
Set 2: 90X7 +5lbs -1 rep

DB Hammer Curls:
Set 1: 42.5X10 +2.5lbs

DB Alternating Curls:
Set 1: 42.5X10 +2.5lbs
Set 2: 42.5X10 +2.5lbs

Notes: Great workout! Those deadlifts really killed me! Great job with the arms! I am a happy boy!

Workout Grade: A-

sword chucks

wow, thats a crazy 1-arm row, thats almost as much as you do on 2-arm cable rows

vanwilder

hey when you do you lat pds are you sitting in the chair?

if not kneel on the ground, and youll get an extra stretch in your lats and it decreases cheating to a minimal. just a thing i started doing and am getting good results with if you want to try it out. youll have to put your weight down a bit, mine went down a good 75 lbs its catching up again though, im withing 50 lbs of what i was doing, but now i feel its more proper and benefitial compared to what i used to do.

__________________
me > yourmom

AaronM

Thanks! It is weird how my 1 arm row is so much compared to my other lifts. I am not complaining!

AaronM

I'll have to try that. Right now, I am sitting on my seat with the 45lb barbell across my knees. Without it, I end up pulling myself up and then slowly fall back down. I'll have to try that kneeling thing! Thanks for the tip. :bigthumbu

AaronM

Date: August 20, 2005

Wokout: Legs/Abs

A** to Grass Squats: 5 Sets of five as recommended by Sword Chucks
Set 1: 115X5 +10lbs
Set 2: 115X5 +10lbs
Set 3: 115X5 +10lbs
Set 4: 115x5 +10lbs
Set 5: 115X5 +10lbs Not too bad. 125 next time

Leg Extensions:
Set 1: 170X10 +5lbs
Set 2: 170X10 +10lbs

Leg Curls:
Set 1: 105X10 +3 reps
Set 2: 95X10 +3 reps

Seated Calf Raises:
Set 1: 205X15 +10lbs +5 reps
Set 2: 205X15 +10lbs +5 reps


Reverse Trunk Crunch:
Set 1: 15

Weighted Crunches:
Set 1: 40lbsX20
Set 2: 40X20

Jackknifes:
Set 1: 12

Leg Raises:
Set 1: 15

Notes: Nice workout again. Squats were a little tougher than last time, but still not too bad. I saw a vein popping out on my calf !

Wokout Grade: A

vanwilder

it seems as its only me and you posting here in out threads now lol

where did everyone else go :fruity:

__________________
me > yourmom

GameDayDog

Hey.. I'm just readin'... you want me to post more often too??? Geez..

Naw, keep it up.. you both have outstanding journals... & great workoutz..

Peace..~G

__________________
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#

AaronM

Thanks for the comments!

I know what you mean Vanwilder! I think we should get first and second by default, lol.

Peaked_18