XPmpnII's Journal - Get Bigger & Stronger... Or Die Tryin' - Page 2

XPmpnII · 04-16-2007, 09:08 PM

Quote:

Originally Posted by XPmpnII

Here's where I've recently left off:

Monday - Chest/Triceps:

Incline DB Press - 50lbs - 3x6
Flat Bench DB - 60lbs - 3x6
Cable Crossovers - 60lbs - 3x8
Weighted Dips - +25lbs - 3x6
Skull Crushers (excluding weight of bar) - 25lbs x 10, 25lbs x 10, 25lbs x 6
Rope Pushdown - 50lbs - 3x10

Incline DB Press: 50lbs - 3x7
Flat Bench DB: 60lbs - 1x7, 1x6, 1x5
Cable Crossovers: 60lbs - 3x8
Weighted Dips: +25lbs - 1x8, 1x7, 1x6
Skull Crushers: 30lbs - 3x6
Rope Pushdown: 60lbs - 3x6

Comments: I wasn't just real happy with flat bench today. I had a spotter on the first set only, and I think that's the only reason I was able to nail 7... unfortunately. I stuck with the same weight on cable crossovers... just didn't feel like I could do much more. I think my size and weight is beginning to hold me back. If I keep going up on that exercise, I'm gonna have a hell of a time probably trying to hold myself on the ground. Dips kinda slightly pissed me off since I had about the same problem with them as I did with flat... decreasing on the rep amount by one every set. Skull crushers are beginning to get a little difficult, but I'm still able to manage. No problem with rope pushdowns whatsoever.

I think next Monday I'm gonna switch over from flat bench DB back to BB flat bench. I feel like I'm kinda stuck where I'm at on DBs as far as flat goes. Cable crossovers... I may just stick with the same weight and reps for awhile. If anyone has any suggestions for that, please offer them up.

XPmpnII · 04-17-2007, 04:57 AM

Quick question that just came to me... if I start deadlifting, should it be at the beginning of my back/bis workout? If I start, I'm probably gonna throw out hyperextensions.

Also, how would you guys recommend warming up before deadlifts?

**romanaz** · 04-17-2007, 06:36 AM

I would definitely warm up and probably at the beginning so you have enough strength for it.

XPmpnII · 04-17-2007, 09:20 PM

Quote:

Originally Posted by XPmpnII

Tuesday - Back/Biceps:

Weighted Chin-ups - I'll start with +12lbs
Lying T-Bar Row - I'll start with 60lbs
Seated Cable Rows - I'll start with 110lbs
Wide-Grip Lat Pulldown - Not sure what I'll start with... Just have to try it out
Weighted Hyperextensions - 50lbs x 8 (gonna stick with this for awhile)
BB Curls - Gonna start with the bar. Gave me slight pains in my forearm last time I did it, but I'm gonna start back and progress slow and be careful with it
Hammer Curls - I'll start with 25lbs

Trap Bar Deadlift (excluding weight of trap bar): 90lbs - 3x8
Weighted Chin-ups: +12.5lbs - 3x8
Lying T-Bar Row: 60lbs - 3x6
Seated Cable Rows: 110lbs - 3x8
Wide-Grip Lat Pulldown: 70lbs - 1x8, 80lbs - 1x8, 90lbs - 1x8
BB Curls: Bar - 1x8, 2x6
Hammer Curls: 25lbs - 1x6, 20lbs - 2x6

Comments: Ok, so... I think I made the right decision today by getting rid of hyperextensions and switching over to start deadlifting. I also think I'm in love with deadlifting...

I mean, it felt awesome. I think my form was pretty good, too (I hope so, at least). I mean, I didn't feel any pain or discomfort whatsoever. It was just a little exhausting and had me out of breath a little. Chin-ups, T-Bar, and cable rows all went pretty well. On lat pulldowns, I was really just testing them out to see where I really needed to start at as far as weight goes. BB curls went fine, too. Hammer curls... I wasn't too pleased with those today. I was breaking form a little too much with the 25s, so that's why I dropped down. I kept raising my elbows a little too high instead of keeping them at my side in order to try and finish up at the top of the rep. I'm thinking about cutting those out of my routine completely for awhile.

But yeah, I'm definitely glad I finally made the decision to start deadlifting.

acbrits08 · 04-17-2007, 09:41 PM

Looks good man! Nice to see ya doing the deadlifts, your strength on them should go up in a hurry

Curl Master · 04-18-2007, 05:08 PM

Quote:

Originally Posted by XPmpnII

Trap Bar Deadlift (excluding weight of trap bar): 90lbs - 3x8
Weighted Chin-ups: +12.5lbs - 3x8
Lying T-Bar Row: 60lbs - 3x6
Seated Cable Rows: 110lbs - 3x8
Wide-Grip Lat Pulldown: 70lbs - 1x8, 80lbs - 1x8, 90lbs - 1x8
BB Curls: Bar - 1x8, 2x6
Hammer Curls: 25lbs - 1x6, 20lbs - 2x6

Comments: Ok, so... I think I made the right decision today by getting rid of hyperextensions and switching over to start deadlifting. I also think I'm in love with deadlifting...

I mean, it felt awesome. I think my form was pretty good, too (I hope so, at least). I mean, I didn't feel any pain or discomfort whatsoever. It was just a little exhausting and had me out of breath a little. Chin-ups, T-Bar, and cable rows all went pretty well. On lat pulldowns, I was really just testing them out to see where I really needed to start at as far as weight goes. BB curls went fine, too. Hammer curls... I wasn't too pleased with those today. I was breaking form a little too much with the 25s, so that's why I dropped down. I kept raising my elbows a little too high instead of keeping them at my side in order to try and finish up at the top of the rep. I'm thinking about cutting those out of my routine completely for awhile.

But yeah, I'm definitely glad I finally made the decision to start deadlifting.

Nice workout. Good to see you have got deadlifting back in your program and it is going good form wise and soreness free. Look forward to seeing good progress in it by you in the future.

AlbinoGerbil · 04-18-2007, 10:14 PM

Just saw this. Will be checking in to sea how you are doing and provide input if needed/requested.

Al Swearengen · 04-19-2007, 01:21 AM

Quote:

Originally Posted by XPmpnII

Trap Bar Deadlift (excluding weight of trap bar): 90lbs - 3x8
Weighted Chin-ups: +12.5lbs - 3x8
Lying T-Bar Row: 60lbs - 3x6
Seated Cable Rows: 110lbs - 3x8
Wide-Grip Lat Pulldown: 70lbs - 1x8, 80lbs - 1x8, 90lbs - 1x8
BB Curls: Bar - 1x8, 2x6
Hammer Curls: 25lbs - 1x6, 20lbs - 2x6

Comments: Ok, so... I think I made the right decision today by getting rid of hyperextensions and switching over to start deadlifting. I also think I'm in love with deadlifting...

I mean, it felt awesome. I think my form was pretty good, too (I hope so, at least). I mean, I didn't feel any pain or discomfort whatsoever. It was just a little exhausting and had me out of breath a little. Chin-ups, T-Bar, and cable rows all went pretty well. On lat pulldowns, I was really just testing them out to see where I really needed to start at as far as weight goes. BB curls went fine, too. Hammer curls... I wasn't too pleased with those today. I was breaking form a little too much with the 25s, so that's why I dropped down. I kept raising my elbows a little too high instead of keeping them at my side in order to try and finish up at the top of the rep. I'm thinking about cutting those out of my routine completely for awhile.

But yeah, I'm definitely glad I finally made the decision to start deadlifting.

Deadlifts are highly habitual.

These guys will get you squared away dude that's for sure.

XPmpnII · 04-19-2007, 01:56 AM

Quote:

Originally Posted by XPmpnII

Wednesday - Legs

Squats - 100lbs - 5x5
Leg Press - 190lbs - 3x5
Leg Extensions (one leg at a time) - 30lbs - 3x8
Leg Curls (both legs at once) - 80lbs - 3x8
Standing Calf Raises - 110lbs - 3x10

Squats: Tried 105lbs for 3x5... read below on comments
Leg Press: 200lbs - 3x5
Leg Extensions (one leg at a time): 40lbs - 3x8
Leg Curls (both legs at once): 90lbs - 3x8
Standing Calf Raises: 115lbs - 3x10

Comments: Everything went fine tonight except for squats. I swear, I'm so pissed off and frustrated with ****in' squats. I wanna do them, but I'm just so frustrated... I don't know what to do other than to drop them and try something else. I'm trying to make progress and do it slow and not rush it... I moved up tonight the least amount I could, which was 5 lbs, and I started struggling a little and I didn't feel like my form was good all the way through each rep... like it'd kinda give a little at certain points during the rep. Like I said... I don't know what to do, but I don't think I want to do them anymore. Had someone show me front squats tonight and I tried those with just the bar. Haven't decided whether or not I'll try those for awhile.

Someone please help me out.

acbrits08 · 04-19-2007, 01:59 AM

I know you're frustrated, but stick with the squats. They're basically the best possible lift you can do. Don't give up! It took me a while to get used to it, keep using good form and your body will eventually explode with strength on squats. They'll go up in a hurry when you get going.

**romanaz** · 04-19-2007, 05:14 AM

video tape your squats, I'd like to see your form. are you a wide stance or narrow stance squatter?

and acbrits is right, squats and deadlifts ARE the mother of all lifts (if you take cleans and snatchs out of the equation b/c of technical difficulty). If your squat goes up, generally all your other lifts will go up.

XPmpnII · 04-19-2007, 06:11 AM

Quote:

Originally Posted by romanaz

video tape your squats, I'd like to see your form. are you a wide stance or narrow stance squatter?

and acbrits is right, squats and deadlifts ARE the mother of all lifts (if you take cleans and snatchs out of the equation b/c of technical difficulty). If your squat goes up, generally all your other lifts will go up.

I'll try to get a video of me doing squats, but I dunno if I'll be able to. I keep my feet about shoulder width apart.

XPmpnII · 04-19-2007, 02:47 PM

Ok, guys. I've decided to make a change in my workout routine. I'm ditching my current routine (temporarily) and switching to Rippetoe's. I'm gonna try it out and see how it goes.

Week 1:

Monday - Workout A
Wednesday -Workout B
Friday - Workout A

Week 2:

Monday - Workout B
Wednesday - Workout A
Friday - Workout B

Workout A:

3x5 Squat
3x5 Bench Press
1x5 Deadlifts
2x8 Weighted Dips
2x8 Decline Crunches w/ Medicine Ball

Workout B:

3x5 Squat
3x5 Standing Military Press
3x5 Bent Rows
2x8 Weighted Chin-ups
2x8 Decline Crunches w/ Medicine Ball

So, there you have it. Tomorrow, I'll start out like I'm at the end of week 1 with workout A. I hope I'm making a good decision and, hopefully, it will help put on the size (as well as lots of strength).

What do you guys think about the change?

XPmpnII · 04-20-2007, 09:06 PM

3x5 Squat - 75lbs
3x5 Bench Press - 115lbs
1x5 Deadlifts (excluding weight of trap bar) - 100lbs
2x8 Weighted Dips - +20lbs
2x8 Decline Crunches w/ Medicine Ball

Comments: I like Rippetoe's a lot so far. I feel like I chose the perfect starting weight on bench press. For squats and deadlifts, I believe I underestimated myself quite a bit. The weight was too low. However, I thought it was best to start out kinda light and then go from there. Didn't want to begin the routine by starting out too heavy and not being able to match all the reps and sets I'm supposed to get. Weighted dips went pretty well, too... and so did the ab work. When I do deadlifts next week, I think I may move up 20lbs. Haven't decided yet, but at least 10 for sure. I'll probably just move up 10lbs on squats... possibly 20, but I might wanna take a little more time on moving up with those.

Something did make me feel pretty good today about squats, though. An older guy came up to me after I got done doing a set and was like, "Man, you're going pretty low on those squats." Made me feel good.

acbrits08 · 04-21-2007, 12:17 AM

Good start, nice to be getting compliments eh

Keep working, the compliments will keep coming bro

Curl Master · 04-21-2007, 04:06 AM

Quote:

Originally Posted by XPmpnII

3x5 Squat - 75lbs
3x5 Bench Press - 115lbs
1x5 Deadlifts (excluding weight of trap bar) - 100lbs
2x8 Weighted Dips - +20l

04-17-2007, 09:41 PM	#35
acbrits08 Pro Stature Join Date: Apr 2007 Location: MI Posts: 414 Recipes: 0 Rep Power: 72	Looks good man! Nice to see ya doing the deadlifts, your strength on them should go up in a hurry __________________ Division III Football - We do it for the scars and the stories, not the fame...

04-18-2007, 10:14 PM	#37
AlbinoGerbil Pro Stature Join Date: Apr 2007 Location: Lacey, Washington Posts: 751 Recipes: 0 Rep Power: 181	Just saw this. Will be checking in to sea how you are doing and provide input if needed/requested. __________________ U.S. Army Retired (Oct '85 - Sept '06) Never argue with an idiot. They drag you down to their level then beat you with experience. Mangos locos!

04-19-2007, 01:59 AM	#40
acbrits08 Pro Stature Join Date: Apr 2007 Location: MI Posts: 414 Recipes: 0 Rep Power: 72	I know you're frustrated, but stick with the squats. They're basically the best possible lift you can do. Don't give up! It took me a while to get used to it, keep using good form and your body will eventually explode with strength on squats. They'll go up in a hurry when you get going. __________________ Division III Football - We do it for the scars and the stories, not the fame...

04-20-2007, 09:06 PM	#44
XPmpnII Pro Stature Join Date: Apr 2007 Posts: 115 Recipes: 0 Rep Power: 9	Workout A 3x5 Squat - 75lbs 3x5 Bench Press - 115lbs 1x5 Deadlifts (excluding weight of trap bar) - 100lbs 2x8 Weighted Dips - +20lbs 2x8 Decline Crunches w/ Medicine Ball Comments: I like Rippetoe's a lot so far. I feel like I chose the perfect starting weight on bench press. For squats and deadlifts, I believe I underestimated myself quite a bit. The weight was too low. However, I thought it was best to start out kinda light and then go from there. Didn't want to begin the routine by starting out too heavy and not being able to match all the reps and sets I'm supposed to get. Weighted dips went pretty well, too... and so did the ab work. When I do deadlifts next week, I think I may move up 20lbs. Haven't decided yet, but at least 10 for sure. I'll probably just move up 10lbs on squats... possibly 20, but I might wanna take a little more time on moving up with those. Something did make me feel pretty good today about squats, though. An older guy came up to me after I got done doing a set and was like, "Man, you're going pretty low on those squats." Made me feel good.

04-21-2007, 12:17 AM	#45
acbrits08 Pro Stature Join Date: Apr 2007 Location: MI Posts: 414 Recipes: 0 Rep Power: 72	Good start, nice to be getting compliments eh Keep working, the compliments will keep coming bro __________________ Division III Football - We do it for the scars and the stories, not the fame...

04-17-2007, 04:57 AM	#32
XPmpnII Pro Stature Join Date: Apr 2007 Posts: 115 Recipes: 0 Rep Power: 9	Quick question that just came to me... if I start deadlifting, should it be at the beginning of my back/bis workout? If I start, I'm probably gonna throw out hyperextensions. Also, how would you guys recommend warming up before deadlifts?

04-19-2007, 02:47 PM	#43
XPmpnII Pro Stature Join Date: Apr 2007 Posts: 115 Recipes: 0 Rep Power: 9	Ok, guys. I've decided to make a change in my workout routine. I'm ditching my current routine (temporarily) and switching to Rippetoe's. I'm gonna try it out and see how it goes. Week 1: Monday - Workout A Wednesday -Workout B Friday - Workout A Week 2: Monday - Workout B Wednesday - Workout A Friday - Workout B Workout A: 3x5 Squat 3x5 Bench Press 1x5 Deadlifts 2x8 Weighted Dips 2x8 Decline Crunches w/ Medicine Ball Workout B: 3x5 Squat 3x5 Standing Military Press 3x5 Bent Rows 2x8 Weighted Chin-ups 2x8 Decline Crunches w/ Medicine Ball So, there you have it. Tomorrow, I'll start out like I'm at the end of week 1 with workout A. I hope I'm making a good decision and, hopefully, it will help put on the size (as well as lots of strength). What do you guys think about the change?