Gappa's Westside Journal - Page 2

Gappa238 · 11-19-2005, 05:18 AM

dynamic box squat - 8 sets of 145x2
db step up{24'' box} - 50x10, 50x10, 50x8
hypers - 25x10, 25x10, 25x0
db shrug & plate pinch superset - 90x9 & 20x43 sec, 90x8 & 20x25 sec, 90x10 & 20x20 sec, 120{w/straps)x11 & 20x14

I was highly impressed with my numbers today, i felt like complete crap plus it was another late night workout and it was kinda snowing outside{i hate the cold

}

**Peaked_18** · 11-19-2005, 03:44 PM

Were do you workout?

It was 70 here not to long ago, then it hit 30 in a few hours, hasn't been snowing that much though.

Gappa238 · 11-19-2005, 05:37 PM

Quote:

Originally Posted by Peaked_18

Were do you workout?

It was 70 here not to long ago, then it hit 30 in a few hours, hasn't been snowing that much though.

The state that can have all four seasons in one week, aka Ohio

Gappa238 · 11-21-2005, 04:44 AM

Ok folks, I'm looking at maxing out in 3 weeks and plan on doing bench on squats on Monday, bench on Weds, and deadlift on Friday. Here's my question: how should I approach maxing as far as warm up reps? And I was wanting to see where I stand as far as olympic lifts, so would it be a good idea to try that those as well on these days or not?

**ravadongon** · 11-21-2005, 05:23 AM

This is generally how I go about maxing out. There's no definite way, it's just a matter of preparing yourself well for maxing out. Some can max out with much less warm up than this:

• 2x5 @ 50%
• 1x4 @ 60%
• 1x3 @ 70%
• 1x2 @ 80%
• 1x2 @ 85%
• 1x1 @ 90%
• 1x1 @ 95%
• 1x1 @ 100% or new PR.

Gappa238 · 11-21-2005, 03:10 PM

Sprints:
falling starts - 4x30
easy starts - 4x30
starts @ 90% - 8x30

Notes:
Felt sluggish, could of been because of the hoody and pants. Starts didn't feel strong. I did switch foot positioning on the blocks{moved left foot to front and right foot to the back} and it felt funny but I seemed to get more of a jump off the blocks.

Gappa238 · 11-22-2005, 06:28 AM

close grip bench - 95x5, 95x5, 115x5, 115x5, 135x5, 155x5, 175x5, 195x4, 195x4, 195x4
db incline - 50x10, 55x6, 55x6
close grip lat pulldown & kneeling scarecrow superset - 120x12 & #4x6, 140x9 & #2x12, 140x6 & #2x12
zottman curls - 25x6, 25x7
Ab circuit:
decline sit ups w/6lbs ball - 2 sets to fail
cable kneeling crunch - 60xfail, 70xfail
cable twist - 30xfail, 25xfail

Total gym time - est. 45 mins.

Notes:
First time ever doing kneeling scarecrows and the machine just had numbers on the plates and the #4 was way to heavy, but other than that those things rocked my back. I was planning on doing rack pulls tomorrow but it could be a game time decision on swapping it w/box squats. Overall had a solid workout.

Gappa238 · 11-24-2005, 07:31 AM

rack pulls - 135x5, 135x5, 155x5, 155x5, 175x5, 195x5, 215x5, 235x3, 255x3, 275x4, 315x3, 335x1, 315x2
db step ups on a 12'' box - 90x8, 90x8, 90x8
hypers - 35x10, 35x10, 35x10
barbell shrug & behind the back bar hold - 225x8 & 135x12 sec, 225x8 & 135x13, 225x10 & 135x12

Total gym time - 1hr 20min

Notes - I set a new pr on rack pulls {335} without straps topping my previous of 315 with straps. I had a huge energy rush after I pulled 275 but on the down side I spent too much time and did way too many sets on pulls. Overall I would say I had another stellar workout.

Gappa238 · 11-26-2005, 09:07 PM

dips - 12, 7, 7
hammer pulldown and rear delt raise{machine} - 140x12 & 15x10, 160x10 & 15x8, 160x8 & 15x8
db front lat raises - 20x10, 20x9, 20x9
barbell curls and extention superset - 60x9 & 60x8, 60x8 & 60x7, 60x10 & 60x7
swiss ball situp and seated twist superset - 25x10 & 25x10, 25x10 & 25x10, 25x10 & 25x10

Total gym time - est. 30 mins

Notes: Felt sluggish, but I was able to fly through my workout. Shoulders are definately feeling it, in a good way. I was having problems on dips by going down to far on the last set of each, it would be nice if they had a mirror in front of the dip station, but oh well

**Peaked_18** · 11-26-2005, 10:06 PM

Keep it up, don't be afraid to take your time though. I don't like trying to go through a workout fast, just take your time. What are db front lat raises?

Gappa238 · 11-27-2005, 12:26 AM

Quote:

Originally Posted by Peaked_18

Keep it up, don't be afraid to take your time though. I don't like trying to go through a workout fast, just take your time. What are db front lat raises?

I meant to put lateral instead of lat, lateral would of made more sense

Gappa238 · 11-28-2005, 02:10 PM

4x20m warm ups w/blocks
8x30m starts @ 90%

Felt very damn fast, good explosion coming out of the blocks and nice strides. Couldn't of asked for a better run. Also did a quick rub down on my thighs and calfs too.

Gappa238 · 12-03-2005, 03:36 AM

close grip bench - 95x5, 95x5, 115x5, 115x5, 135x5, 155x5, 175x5, 195x5, 195x3, 195x3
db incline - 55x9, 60x10, 70x6 <-PR
close grip lat pulldown & kneeling scarecrows superset - 140x10 & #2x10, 140x8 & #3x10, 140x6 & #4x6
zottman curls - 25x9, 25x6, 25x6
ab circuit:
decline sit ups - 10xfail, 10xfail
cable kneeling crunch - 80xfail, 80xfail
standing twist w/plate - 45xfail, 45xfail

Gappa238 · 12-03-2005, 03:39 AM

rack pulls - 145x5, 145x5, 165x5, 165x5, 185x5, 205x5, 225x5, 245x5, 265x3x1, 285x5, 305x4, 305x4, 315x3
db step ups on a 12'' box - 95x8, 95x8, 95x8
hypers - 35x10, 35x10, 35x10, 35x9
barbell shrug & behind the back bar hold - 245x8 & 135x15 sec

Called it an early night because my lower back was killing me from overworking it

**Peaked_18** · 12-03-2005, 03:23 PM

Don't be afraid to add weight.

Looks good.

Gappa238 · 12-03-2005, 10:21 PM

dips - 13, 11, 5
hammer pulldown and rear delt raise{machine} - 160x10 & 20x9, 160x10, 20x8, 180x9 & 20x6
db front lat raises - 20x10, 20x10, 20x8
barbell curls and extention superset - 70x8 & 50x10, 70x6 & 50x9, 70x9 & 50x11
swiss ball situp and seated twist superset - 25x10 & 25x10, 25x10 & 25x10, 25x10 & 25x10

Gappa238 · 12-03-2005, 10:38 PM

Quote:

Originally Posted by Peaked_18

Don't be afraid to add weight.

Looks good.

At what point would you think it would be best to add more weight? Granted I am taking it easy as far as heavy weight for anything that is for my shoulders ATM

11-21-2005, 05:23 AM	#35
ravadongon Audere est Facere Join Date: Apr 2005 Location: Perth, Australia Posts: 372 Recipes: 0 Rep Power: 7	This is generally how I go about maxing out. There's no definite way, it's just a matter of preparing yourself well for maxing out. Some can max out with much less warm up than this: • 2x5 @ 50% • 1x4 @ 60% • 1x3 @ 70% • 1x2 @ 80% • 1x2 @ 85% • 1x1 @ 90% • 1x1 @ 95% • 1x1 @ 100% or new PR. __________________ My Weight Training Log - http://ironmass.com/forums/showthread.php?p=112673 For Full Journal visit - http://forum.athletes.com/showthread.php?t=2466 or http://charliefrancis.com/community/...ad.php?t=11822.

11-21-2005, 03:10 PM	#36
Gappa238 Fast guy in training Join Date: May 2005 Location: Gappaville Posts: 615 Recipes: 0 Rep Power: 25	11/21 morning Sprints: falling starts - 4x30 easy starts - 4x30 starts @ 90% - 8x30 Notes: Felt sluggish, could of been because of the hoody and pants. Starts didn't feel strong. I did switch foot positioning on the blocks{moved left foot to front and right foot to the back} and it felt funny but I seemed to get more of a jump off the blocks.

11-22-2005, 06:28 AM	#37
Gappa238 Fast guy in training Join Date: May 2005 Location: Gappaville Posts: 615 Recipes: 0 Rep Power: 25	11/21 night close grip bench - 95x5, 95x5, 115x5, 115x5, 135x5, 155x5, 175x5, 195x4, 195x4, 195x4 db incline - 50x10, 55x6, 55x6 close grip lat pulldown & kneeling scarecrow superset - 120x12 & #4x6, 140x9 & #2x12, 140x6 & #2x12 zottman curls - 25x6, 25x7 Ab circuit: decline sit ups w/6lbs ball - 2 sets to fail cable kneeling crunch - 60xfail, 70xfail cable twist - 30xfail, 25xfail Total gym time - est. 45 mins. Notes: First time ever doing kneeling scarecrows and the machine just had numbers on the plates and the #4 was way to heavy, but other than that those things rocked my back. I was planning on doing rack pulls tomorrow but it could be a game time decision on swapping it w/box squats. Overall had a solid workout.

11-24-2005, 07:31 AM	#38
Gappa238 Fast guy in training Join Date: May 2005 Location: Gappaville Posts: 615 Recipes: 0 Rep Power: 25	11/22 rack pulls - 135x5, 135x5, 155x5, 155x5, 175x5, 195x5, 215x5, 235x3, 255x3, 275x4, 315x3, 335x1, 315x2 db step ups on a 12'' box - 90x8, 90x8, 90x8 hypers - 35x10, 35x10, 35x10 barbell shrug & behind the back bar hold - 225x8 & 135x12 sec, 225x8 & 135x13, 225x10 & 135x12 Total gym time - 1hr 20min Notes - I set a new pr on rack pulls {335} without straps topping my previous of 315 with straps. I had a huge energy rush after I pulled 275 but on the down side I spent too much time and did way too many sets on pulls. Overall I would say I had another stellar workout.

11-26-2005, 09:07 PM	#39
Gappa238 Fast guy in training Join Date: May 2005 Location: Gappaville Posts: 615 Recipes: 0 Rep Power: 25	11/26 dips - 12, 7, 7 hammer pulldown and rear delt raise{machine} - 140x12 & 15x10, 160x10 & 15x8, 160x8 & 15x8 db front lat raises - 20x10, 20x9, 20x9 barbell curls and extention superset - 60x9 & 60x8, 60x8 & 60x7, 60x10 & 60x7 swiss ball situp and seated twist superset - 25x10 & 25x10, 25x10 & 25x10, 25x10 & 25x10 Total gym time - est. 30 mins Notes: Felt sluggish, but I was able to fly through my workout. Shoulders are definately feeling it, in a good way. I was having problems on dips by going down to far on the last set of each, it would be nice if they had a mirror in front of the dip station, but oh well

11-19-2005, 05:18 AM	#31
Gappa238 Fast guy in training Join Date: May 2005 Location: Gappaville Posts: 615 Recipes: 0 Rep Power: 25	dynamic box squat - 8 sets of 145x2 db step up{24'' box} - 50x10, 50x10, 50x8 hypers - 25x10, 25x10, 25x0 db shrug & plate pinch superset - 90x9 & 20x43 sec, 90x8 & 20x25 sec, 90x10 & 20x20 sec, 120{w/straps)x11 & 20x14 I was highly impressed with my numbers today, i felt like complete crap plus it was another late night workout and it was kinda snowing outside{i hate the cold }

11-19-2005, 03:44 PM	#32
Peaked_18 a la commode Join Date: May 2005 Posts: 4,247 Recipes: 2 Rep Power: 96	Were do you workout? It was 70 here not to long ago, then it hit 30 in a few hours, hasn't been snowing that much though.

11-21-2005, 04:44 AM	#34
Gappa238 Fast guy in training Join Date: May 2005 Location: Gappaville Posts: 615 Recipes: 0 Rep Power: 25	Ok folks, I'm looking at maxing out in 3 weeks and plan on doing bench on squats on Monday, bench on Weds, and deadlift on Friday. Here's my question: how should I approach maxing as far as warm up reps? And I was wanting to see where I stand as far as olympic lifts, so would it be a good idea to try that those as well on these days or not?

11-26-2005, 10:06 PM	#40
Peaked_18 a la commode Join Date: May 2005 Posts: 4,247 Recipes: 2 Rep Power: 96	Keep it up, don't be afraid to take your time though. I don't like trying to go through a workout fast, just take your time. What are db front lat raises?

11-28-2005, 02:10 PM	#42
Gappa238 Fast guy in training Join Date: May 2005 Location: Gappaville Posts: 615 Recipes: 0 Rep Power: 25	11/28 Morning 4x20m warm ups w/blocks 8x30m starts @ 90% Felt very damn fast, good explosion coming out of the blocks and nice strides. Couldn't of asked for a better run. Also did a quick rub down on my thighs and calfs too.

12-03-2005, 03:36 AM	#43
Gappa238 Fast guy in training Join Date: May 2005 Location: Gappaville Posts: 615 Recipes: 0 Rep Power: 25	close grip bench - 95x5, 95x5, 115x5, 115x5, 135x5, 155x5, 175x5, 195x5, 195x3, 195x3 db incline - 55x9, 60x10, 70x6 <-PR close grip lat pulldown & kneeling scarecrows superset - 140x10 & #2x10, 140x8 & #3x10, 140x6 & #4x6 zottman curls - 25x9, 25x6, 25x6 ab circuit: decline sit ups - 10xfail, 10xfail cable kneeling crunch - 80xfail, 80xfail standing twist w/plate - 45xfail, 45xfail

12-03-2005, 03:39 AM	#44
Gappa238 Fast guy in training Join Date: May 2005 Location: Gappaville Posts: 615 Recipes: 0 Rep Power: 25	rack pulls - 145x5, 145x5, 165x5, 165x5, 185x5, 205x5, 225x5, 245x5, 265x3x1, 285x5, 305x4, 305x4, 315x3 db step ups on a 12'' box - 95x8, 95x8, 95x8 hypers - 35x10, 35x10, 35x10, 35x9 barbell shrug & behind the back bar hold - 245x8 & 135x15 sec Called it an early night because my lower back was killing me from overworking it

12-03-2005, 03:23 PM	#45
Peaked_18 a la commode Join Date: May 2005 Posts: 4,247 Recipes: 2 Rep Power: 96	Don't be afraid to add weight. Looks good.

12-03-2005, 10:21 PM	#46
Gappa238 Fast guy in training Join Date: May 2005 Location: Gappaville Posts: 615 Recipes: 0 Rep Power: 25	dips - 13, 11, 5 hammer pulldown and rear delt raise{machine} - 160x10 & 20x9, 160x10, 20x8, 180x9 & 20x6 db front lat raises - 20x10, 20x10, 20x8 barbell curls and extention superset - 70x8 & 50x10, 70x6 & 50x9, 70x9 & 50x11 swiss ball situp and seated twist superset - 25x10 & 25x10, 25x10 & 25x10, 25x10 & 25x10

12-06-2005, 05:21 AM	#48
Gappa238 Fast guy in training Join Date: May 2005 Location: Gappaville Posts: 615 Recipes: 0 Rep Power: 25