Rodge meets Squats and Milk - Page 2

Rodge · 10-25-2006, 09:47 PM

Oct 25, 2006
wk.2
130lbs

Was planning on going to the gym in the morning, but I can never lift any weight before noon, so i waited.

Squats (Used smith, I could go deeper without fear)
210x20 [PR]

Pullover
35x20

oh my effin mother of a blind man bustin a nut on my forhead, i thought i would NEVER recover after those squats. Until i did my first set of deads and i felt strong.

Deads
205x5
225x5
230x5 [PR]
215x5

Rows (my ROM was unacceptable, i'm dropping the weight next week)
135x5
135x5
135x5
135x5

Wide Chins (had nothing left for these)
bwx7
bwx5
bwx5

Swiss Ball Crunches
bwx20
bwx20
bwx20

I'm quite happy with today's workout. Right now im gonna get some oatmeal goin.

Do you think my bi's are getting hit hard enough??? I'm a little more concerned about my lats though just cuz im so physically drained after deads and squats that it is affecting my lifts.

Rodge · 10-27-2006, 11:13 PM

Oct 27, 2006
wk. 2
133.5lbs (musta ate alot yesterday)

today i felt strong, but a couple things didn't work out. firstly, front squats are not for me. i tried both types of grips. the olympic one nearly broke my wrists off, and cut off my breathing. my left collar bone sticks up alot so the bar rests on it and now it is bruised. the bodybuilders grip would have been fine, but once again it jammed down on my collar bone, and i wasn't using very much weight at all.

also, the squat rack doesn't accompany lunges (its a small gym) so i used dumbells, but my legs fit in between the grips and makes it really awkward to lunge.

Squats (smith again)
215x20 [PR]

Pullover
25x20

Front Squats (need to switch up this exercise)
105x5
135x5
(couldn't do a last set, wrists and collar bone hurt too much)

Leg Press (legs needed more work today)
270x5
360x5
430x5
450x5 (coulda done more weight but didnt want to overdo it)
-knees hip width, feet forward

DB Lunges (alternating)
150x5
160x5
160x5

Calf Raises
340x20
360x20
380x20

Leg Raises
bwx20
bwx20
bwx15

So despite the couple problems, i think i destroyed my legs and moved a bit of weight around.

Next week i move to van, so no gym. maybe i'll just squeeze in a couple runs, and ill stretch as often as i can.

Need some ideas to switch up the front squats. hack squat maybe. never tried it with a BB.

**romanaz** · 10-28-2006, 03:56 AM

goodjob man keep it up

you beast

Rodge · 10-28-2006, 03:58 AM

Quote:

Originally Posted by romanaz

goodjob man keep it up

you beast

thanks alot roman. it feels good to hear that kind of stuff.

**romanaz** · 10-28-2006, 04:20 AM

i know, thats why i love giving it :-D

Rodge · 11-06-2006, 11:55 PM

Nov 6, 2006
wk.3 (after having flu)
n/a (dont have a scale, and didnt check at gym)

going to golds gym in burnaby now. pretty huge facility, every machine you could ever want. it's pretty rediculous. tv's infront of every bike.

comming from a gym where there was only me, and out of shape old men, it was quite a change. EVERYBODY here are ****ing monsters. there are some totally jacked dudes, some moderately jacked dudes, and i even saw a jacked chick. it kinda depresses me actually

felt like crap today btw.

Squats
205x10 (back to the freeweights now)
225x1

Pullovers
Im retarded and forget them

Bench (weak)
135x5
135x5
135x5

Military press
90x5
90x5
90x5

Dips
bwx10
bwx10
bwx5
bwx5

Leg Raises
bwx20
bwx15
bwx15

today i felt pathetic and weak. but after a week off with the flu, moving into a new place, and eating CRAP all week, i guess it's okay.

**bubba g** · 11-07-2006, 12:00 AM

Quote:

Originally Posted by Rodge

Nov 6, 2006
wk.3 (after having flu)
n/a (dont have a scale, and didnt check at gym)

going to golds gym in burnaby now. pretty huge facility, every machine you could ever want. it's pretty rediculous. tv's infront of every bike.

comming from a gym where there was only me, and out of shape old men, it was quite a change. EVERYBODY here are ****ing monsters. there are some totally jacked dudes, some moderately jacked dudes, and i even saw a jacked chick. it kinda depresses me actually

felt like crap today btw.

Squats
205x10 (back to the freeweights now)
225x1

Pullovers
Im retarded and forget them

Bench (weak)
135x5
135x5
135x5

Military press
90x5
90x5
90x5

Dips
bwx10
bwx10
bwx5
bwx5

Leg Raises
bwx20
bwx15
bwx15

today i felt pathetic and weak. but after a week off with the flu, moving into a new place, and eating CRAP all week, i guess it's okay.

Just stick with it, eat like a beast, and push yourself every time you lift, and you will get where you want to be.

**davtown** · 11-07-2006, 06:04 AM

Glad to see you back to squatting with free weights again

Keep up the good work!

Rodge · 11-11-2006, 05:58 AM

nov 10, 2006
wk. 3
130lbs

switched it up to a full body and went with a buddy of mine.

Squats
135x8
185x8
205x8
225x3 [PR]

Bench
135x8
140x8
145x8

Incline DB
40x8
45x8
55x7

Cable Row
105x8
120x8
135x8

Wide chins thumbless
bwx8
bwx8
bwx5
bwx4

DB curls
25x8
27.5x8
27.5x5 (2 drop sets to 17.5 and then 12.5)

Skullcrushers
60x10
60x8
60x9

My buddy couldn't do a single chinup, so i advised him to do sets of eccentric contractions, slowly going down for about 5 sec. good advice???

Rodge · 11-12-2006, 12:25 AM

pardon me

BENCH should have been

135x8
145x8
155x8

Rodge · 11-15-2006, 02:57 AM

nov 14, 2006
wk. 3
130lbs

nuther full body thing, just cuz my schedule has been messed since i've moved.

Deads
185x8
205x5
225x3
245x1
275x0 (loser, haha)
250x1 [PR]

Incline bench
95x8
125x8
135x6

side laterals (ya i know, pussy exercise. havn't done in 6 months)
15x10
17.5x8
20x7

close-grip chins
bwx12
bwx8
bwx6

1 arm db row
40x10
45x10
50x10

abs (did 10 exercises, 20 reps each, very little rest)

**DarkFalcon** · 11-15-2006, 03:15 AM

Nice lifting for your weight bro, you need to eat more though your weight isn't going up as much as it should.

Rodge · 11-15-2006, 08:56 AM

i also need to buy a scale so i can measure my weight first thing in the morning rather than at the gym later. lets do that tomorow...

my diet has been out of whack ever since i've moved. i need a routine. i eat my maintenance, but usually not in excess, i just need to fit an extra meal in.

Rodge · 11-18-2006, 09:29 PM

nov 18, 2006
wk3
129lbs (wtf?)

nuther full body. schedule might be somewhat normal in dec.

maybe my weights going down cuz i'm not spose to be drinkin the water here in van due to an e coli scare, but i have been "accidentally" drinking it for a couple days now.

Squats
135x10
175x5
205x3
225x1
245x3 [pr]

Bench (k my bench form is ####ED, discuss later)
135x12
135x12
135x10
115x12
95x12

db incline
45x10
50x8
60x4

wide chins
bwx8
bwx8
bwx8

random hammer strength back machine
90x10
125x8
150x6

okay now the BENCH thing. apparently i have been doing this for months now, but my bench is uneven. my right side is an inch lower on the way down, and it only gets worse on the way up. i have to make a conscious effort to keep it even (which means less focus on LIFTING) and even then it is still uneven somtimes. weird thing is, it feels perfectly normal to me. help?? should i just train form for awhile and forget about weight?

i tuck my shoulder blades back and down, flex my lats hard, have 3 points of contact, all that jazz.

Rodge · 12-22-2006, 08:36 PM

fri, dec 22
128lbs

sry. been busy at the studio. still been working out just havnt been documenting it. my schedule is a little too unsteady to stick to the squats and milk routine so i've been doing full body workouts. my weight has dropped a bit, and im looking a little leaner. (ie. skinny ####)

40g wms and 2g cee before.

dead
225x5
245x3
265x1
265x1
265x1

dumbell row to hip (w/ peak contractions)
50x8
60x8
70x8

uber wide grip chins
bwx10
bwx8
bwx5
bwx5

db flat press
60x8
70x8
75x7 (slight bit of assistance *:

: )

usual creatine bcaa wms and gatorade post mix.

**bubba g** · 12-22-2006, 09:58 PM

Quote:

Originally Posted by Rodge

Oct 23, 2006
wk. 2
131lbs

woke at 8:15 had eggs and toast. whey and water 30 min before. felt weak today, but workout was fine. just gotta push it.

alot of people feel good after their workouts, i feel pain.

Squats
205X20 [PR]

Pullover
35x20 (so outta breath)

Bench
135x5
145x5
150x5
155x5
135x5

Push Press
125x5
125x5
125x4
125x4

Dips (Nothing left for this)
bwx13
bwx6
bwx5

Leg Raises
bwx20
bwx15
bwx15

was SO DEAD after the squats that i had to start drinkin my post drink slowly during the WO.

Good job...

and it is best if you start drinking your shake before your workout is done..

10-25-2006, 09:47 PM	#31
Rodge Amateur Join Date: Sep 2006 Posts: 41 Recipes: 0 Rep Power: 0	Oct 25, 2006 wk.2 130lbs Was planning on going to the gym in the morning, but I can never lift any weight before noon, so i waited. Squats (Used smith, I could go deeper without fear) 210x20 [PR] Pullover 35x20 oh my effin mother of a blind man bustin a nut on my forhead, i thought i would NEVER recover after those squats. Until i did my first set of deads and i felt strong. Deads 205x5 225x5 230x5 [PR] 215x5 Rows (my ROM was unacceptable, i'm dropping the weight next week) 135x5 135x5 135x5 135x5 Wide Chins (had nothing left for these) bwx7 bwx5 bwx5 Swiss Ball Crunches bwx20 bwx20 bwx20 I'm quite happy with today's workout. Right now im gonna get some oatmeal goin. Do you think my bi's are getting hit hard enough??? I'm a little more concerned about my lats though just cuz im so physically drained after deads and squats that it is affecting my lifts. __________________ Rodge

10-27-2006, 11:13 PM	#32
Rodge Amateur Join Date: Sep 2006 Posts: 41 Recipes: 0 Rep Power: 0	Oct 27, 2006 wk. 2 133.5lbs (musta ate alot yesterday) today i felt strong, but a couple things didn't work out. firstly, front squats are not for me. i tried both types of grips. the olympic one nearly broke my wrists off, and cut off my breathing. my left collar bone sticks up alot so the bar rests on it and now it is bruised. the bodybuilders grip would have been fine, but once again it jammed down on my collar bone, and i wasn't using very much weight at all. also, the squat rack doesn't accompany lunges (its a small gym) so i used dumbells, but my legs fit in between the grips and makes it really awkward to lunge. Squats (smith again) 215x20 [PR] Pullover 25x20 Front Squats (need to switch up this exercise) 105x5 135x5 (couldn't do a last set, wrists and collar bone hurt too much) Leg Press (legs needed more work today) 270x5 360x5 430x5 450x5 (coulda done more weight but didnt want to overdo it) -knees hip width, feet forward DB Lunges (alternating) 150x5 160x5 160x5 Calf Raises 340x20 360x20 380x20 Leg Raises bwx20 bwx20 bwx15 So despite the couple problems, i think i destroyed my legs and moved a bit of weight around. Next week i move to van, so no gym. maybe i'll just squeeze in a couple runs, and ill stretch as often as i can. Need some ideas to switch up the front squats. hack squat maybe. never tried it with a BB. __________________ Rodge

11-06-2006, 11:55 PM	#36
Rodge Amateur Join Date: Sep 2006 Posts: 41 Recipes: 0 Rep Power: 0	Nov 6, 2006 wk.3 (after having flu) n/a (dont have a scale, and didnt check at gym) going to golds gym in burnaby now. pretty huge facility, every machine you could ever want. it's pretty rediculous. tv's infront of every bike. comming from a gym where there was only me, and out of shape old men, it was quite a change. EVERYBODY here are ****ing monsters. there are some totally jacked dudes, some moderately jacked dudes, and i even saw a jacked chick. it kinda depresses me actually felt like crap today btw. Squats 205x10 (back to the freeweights now) 225x1 Pullovers Im retarded and forget them Bench (weak) 135x5 135x5 135x5 Military press 90x5 90x5 90x5 Dips bwx10 bwx10 bwx5 bwx5 Leg Raises bwx20 bwx15 bwx15 today i felt pathetic and weak. but after a week off with the flu, moving into a new place, and eating CRAP all week, i guess it's okay. __________________ Rodge

11-07-2006, 06:04 AM	#38
davtown OM NOM NOM NOM Join Date: Nov 2005 Location: San Francisco Posts: 2,360 Recipes: 0 Rep Power: 128	Glad to see you back to squatting with free weights again Keep up the good work! __________________ --Training Journal-- current/goal D: 350/380 S: 280/300 B: 235/260

11-11-2006, 05:58 AM	#39
Rodge Amateur Join Date: Sep 2006 Posts: 41 Recipes: 0 Rep Power: 0	nov 10, 2006 wk. 3 130lbs switched it up to a full body and went with a buddy of mine. Squats 135x8 185x8 205x8 225x3 [PR] Bench 135x8 140x8 145x8 Incline DB 40x8 45x8 55x7 Cable Row 105x8 120x8 135x8 Wide chins thumbless bwx8 bwx8 bwx5 bwx4 DB curls 25x8 27.5x8 27.5x5 (2 drop sets to 17.5 and then 12.5) Skullcrushers 60x10 60x8 60x9 My buddy couldn't do a single chinup, so i advised him to do sets of eccentric contractions, slowly going down for about 5 sec. good advice??? __________________ Rodge

11-12-2006, 12:25 AM	#40
Rodge Amateur Join Date: Sep 2006 Posts: 41 Recipes: 0 Rep Power: 0	pardon me BENCH should have been 135x8 145x8 155x8 __________________ Rodge

11-15-2006, 02:57 AM	#41
Rodge Amateur Join Date: Sep 2006 Posts: 41 Recipes: 0 Rep Power: 0	nov 14, 2006 wk. 3 130lbs nuther full body thing, just cuz my schedule has been messed since i've moved. Deads 185x8 205x5 225x3 245x1 275x0 (loser, haha) 250x1 [PR] Incline bench 95x8 125x8 135x6 side laterals (ya i know, pussy exercise. havn't done in 6 months) 15x10 17.5x8 20x7 close-grip chins bwx12 bwx8 bwx6 1 arm db row 40x10 45x10 50x10 abs (did 10 exercises, 20 reps each, very little rest) __________________ Rodge

11-15-2006, 03:15 AM	#42
DarkFalcon I've got a RAGING clue! Join Date: May 2005 Location: dnyc99's cleaning staff Posts: 11,511 Recipes: 0 Rep Power: 299	Nice lifting for your weight bro, you need to eat more though your weight isn't going up as much as it should.

11-15-2006, 08:56 AM	#43
Rodge Amateur Join Date: Sep 2006 Posts: 41 Recipes: 0 Rep Power: 0	i also need to buy a scale so i can measure my weight first thing in the morning rather than at the gym later. lets do that tomorow... my diet has been out of whack ever since i've moved. i need a routine. i eat my maintenance, but usually not in excess, i just need to fit an extra meal in. __________________ Rodge

11-18-2006, 09:29 PM	#44
Rodge Amateur Join Date: Sep 2006 Posts: 41 Recipes: 0 Rep Power: 0	nov 18, 2006 wk3 129lbs (wtf?) nuther full body. schedule might be somewhat normal in dec. maybe my weights going down cuz i'm not spose to be drinkin the water here in van due to an e coli scare, but i have been "accidentally" drinking it for a couple days now. Squats 135x10 175x5 205x3 225x1 245x3 [pr] Bench (k my bench form is ####ED, discuss later) 135x12 135x12 135x10 115x12 95x12 db incline 45x10 50x8 60x4 wide chins bwx8 bwx8 bwx8 random hammer strength back machine 90x10 125x8 150x6 okay now the BENCH thing. apparently i have been doing this for months now, but my bench is uneven. my right side is an inch lower on the way down, and it only gets worse on the way up. i have to make a conscious effort to keep it even (which means less focus on LIFTING) and even then it is still uneven somtimes. weird thing is, it feels perfectly normal to me. help?? should i just train form for awhile and forget about weight? i tuck my shoulder blades back and down, flex my lats hard, have 3 points of contact, all that jazz. __________________ Rodge

12-22-2006, 08:36 PM	#45
Rodge Amateur Join Date: Sep 2006 Posts: 41 Recipes: 0 Rep Power: 0	fri, dec 22 128lbs sry. been busy at the studio. still been working out just havnt been documenting it. my schedule is a little too unsteady to stick to the squats and milk routine so i've been doing full body workouts. my weight has dropped a bit, and im looking a little leaner. (ie. skinny ####) 40g wms and 2g cee before. dead 225x5 245x3 265x1 265x1 265x1 dumbell row to hip (w/ peak contractions) 50x8 60x8 70x8 uber wide grip chins bwx10 bwx8 bwx5 bwx5 db flat press 60x8 70x8 75x7 (slight bit of assistance *:: ) usual creatine bcaa wms and gatorade post mix. __________________ Rodge

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