XPmpnII's Journal - Get Bigger & Stronger... Or Die Tryin' - Page 3

Al Swearengen · 04-30-2007, 10:30 PM

looks good amigo and glad to see you're enjoying the lift's.

XPmpnII · 05-02-2007, 05:57 PM

Deadlifts: 3x5 - 185lbs
Bent Over BB Rows: 1x6 - 75, 1x8 - 65, 1x10 - 55, 1x12 - 45
Seated Cable Rows: 3x15 - 80lbs

Comments: I know I'm late on the update and this is from yesterday, but better late than never.

Anyways, I had a little scare in the gym yesterday with deadlifts. Went for the first rep and when I brought it up, I felt a slight burning sensation in my lower stomach on my left side. Like, you know where your appendix is, right? Lower than that and on the opposite side. The pain went away pretty fast... I kept on going and finished out 4 more reps and got done with that set, rested, and then did the other 2 sets. Felt the burning again (not as bad, though) on the last set, I think. I'm thinking that was a warning sign that perhaps I've been in a bit of a rush trying to move up in weight. Not that my form was bad or that I had trouble with the weight... it was kinda difficult, though. But just a warning to not get carried away so much with how much weight I'm using in the gym. I think it could've been a hernia if it would've been worse, so I'm gonna be a lot more careful.

As far as BB rows go, I'm starting to not really care for them. I'm gonna switch back to T-bar rows. Basically the same movement anyways. Seated cable rows went fine... next week, I'm gonna go slower and make sure that I really can handle the weight before I move up again. I may have been using some momentum yesterday, so I need to correct that problem before I move up.

XPmpnII · 05-07-2007, 08:03 PM

Ok, so I slacked a little last week, but now I'm back! And I'm not skipping anymore like I did last week. Enough of that.

Flat Bench BB: 3x5 - 135lbs (wooooooooo~!)
Incline DB: 1x6 - 50lbs, 1x8 - 45lbs, 1x10 - 40lbs, 1x12 - 35lbs
DB Flyes: 3x15 - 30lbs

Comments: I've finally done it! I have reached the bridge and finally crossed it. I've been wanting to be able to do 135lbs for reps for sooooooo long. It's been a big goal for me to finally be able to rep and handle those big 45lb plates, and now I can!

Next week, I'm moving to 140! Incline still proves to be a challenge, so I've been keeping it the same. Moved up on DB flyes today and that was hell... man, those were rough. I'll probably keep the same weight on those for next week and then move up.

**DarkFalcon** · 05-07-2007, 08:09 PM

Congrat's bro great work on the new PB! :clapping: Keep working it hard and you'll be at 2 plates in no time.

XPmpnII · 05-09-2007, 03:24 AM

Deadlifts: 3x5 - 185lbs
T-Bar Rows: 1x6 - 60, 1x8 - 55, 1x10 - 50, 1x12 - 45
Seated Cable Rows: 3x15 - 80lbs

Comments: Ok, good news... I managed to get through deadlifting today with the same weight from last week without the burning sensation I was getting. So, that's definitely good. It was damn rough, though. I had a couple of reps that I was coming up slow and was afraid I might not be able to bring it the rest of the way up, but I managed. I think it might've been because I wasn't all that mentally focused today when I went in to work out. Things picked up, though. T-Bar rows went fine... I fixed the problem that I had with seated cable rows from last week. I was afraid I was using momentum and I had a little trouble, too, but I got through it today just like I had been wanting to. So, I think I'll be moving up on everything next week.

acbrits08 · 05-09-2007, 05:41 AM

Move up as much as you can...strive to push your body to failure every now and then. That's how a majority of people get extremely strong, sometimes they don't get all their reps.

Glad to hear the pain went away. Move up, no fear, push yourself past your limits.

XPmpnII · 05-11-2007, 02:59 AM

I'm late on the update for legs, so here it is...

Squats: 3x5 - 100lbs
Leg Press: 1x6 - 210, 1x8 - 200, 1x10 - 190, 1x12 - 180

After leg press, I went to leg extensions and could barely do it. My legs were just dead. I got in a few reps on that and then did some calf raises, but that's it. My legs were so tired that I didn't even count the reps. Honestly, I'm thinking about just doing squats on leg day and that's it. If I feel like doing any extra leg work after I get done with squats, I can... if not, though, I can just be done with legs. After all, that's the big lift for legs and it's what I need work on. So, if that's all I wanna do for legs... is that a bad thing?

XPmpnII · 05-11-2007, 03:09 AM

Ok, today I did some experimentation. Next week, everything will be official and I'll know exactly what I need to do and with how much weight. I wasn't sure on everything today, so I had to test some things out.

DB Press: 3x5 - 25lbs

Felt really good. It was tough, though. Next week, I'll move up and use the 30lb DBs. I might not be able to nail all 5 reps, though, but I'll work up to it if I can't. I'll just have to do the best I can.

Side Laterals: 1x6 - 15, 1x8 - 12, 1x10 - 10, 1x12 - 8 (Stick with the same weight next week.)

Upright Rows: Ok, so I had to experiment with these a bit today since I've never done them before. I had my form wrong, so a guy came over and helped me get that sorted out. Felt much better. They're harder than I thought. I'm using a straight bar that's lighter than the 45lb bar (don't know how much it weighs, though)... I was originally gonna do these 3x15, but I'm changing that to 3x5. Next week, I'll do the bar with 10lbs on it.

BB Shrug: Experimented with weight on these today. Next week, I'll start at 155lbs for 3x5.

acbrits08 · 05-11-2007, 05:57 AM

Quote:

Originally Posted by XPmpnII

I'm late on the update for legs, so here it is...

Squats: 3x5 - 100lbs
Leg Press: 1x6 - 210, 1x8 - 200, 1x10 - 190, 1x12 - 180

After leg press, I went to leg extensions and could barely do it. My legs were just dead. I got in a few reps on that and then did some calf raises, but that's it. My legs were so tired that I didn't even count the reps. Honestly, I'm thinking about just doing squats on leg day and that's it. If I feel like doing any extra leg work after I get done with squats, I can... if not, though, I can just be done with legs. After all, that's the big lift for legs and it's what I need work on. So, if that's all I wanna do for legs... is that a bad thing?

I disagree with the idea of only doing squats on leg day...since you are only hitting legs once a week, that would amount to you doing basically one leg exercise per week...whereas you're hitting every other body part as much as you can? Grit your teeth and get through it bro

XPmpnII · 05-12-2007, 04:37 AM

Quote:

Originally Posted by acbrits08

I disagree with the idea of only doing squats on leg day...since you are only hitting legs once a week, that would amount to you doing basically one leg exercise per week...whereas you're hitting every other body part as much as you can? Grit your teeth and get through it bro

Yeah, you're right bro... I suppose I'll have to tough it out. I was probably just having one of those days.

XPmpnII · 05-12-2007, 04:53 AM

Weighted Dips: 3x5 - 25lbs
BB Curls: 3x5 - 55lbs
Skull Crushers: 1x6 - 30, 1x8 - 20, 1x10 - 10, 1x12 - 10
DB Curls: 1x6 - 20, 1x8 - 20, 1x10 - 15, 1x12 - 15
Rope Pulldowns: 3x15 - 40lbs
DB Preacher Curls: 3x15 - 15lbs

Comments: Today went really well. Dips and BB curls felt great today. I definitely picked the perfect starting weight for this new routine. I'll be moving up on both of those next week. Haven't decided yet if I'm going to move up on anything else... I know I won't be on rope pulldowns. I had trouble on the last set during the last few reps, so I'll still need to work on that before I move up. I'll decide on the others later.

XPmpnII · 05-16-2007, 01:32 AM

Flat Bench BB: 3x5 - 140lbs
Incline DB: 1x6 - 50lbs, 1x8 - 45lbs, 1x10 - 40lbs, 1x12 - 35lbs
DB Flyes: 3x15 - 30lbs

Comments: I hit another PR yesterday. Woooo!

Next week, I'm movin' on up to 145 on bench. I'm finally moving up and getting into heavier weight on bench and it feels great. Incline was actually kinda tough for me yesterday for some reason. Not quite sure why. I need to be improving on this exercise, though, instead of staying at the same weight. So, I think I may change it up to where I do those high rep sets at the beginning and then do sets of 6 at the end or whatever. I'll get it figured out next week. I'll move up in weight on flyes, too. Don't know if I'll be able to get my 15 reps, though. If not, I'll work up to it. No big deal.

XPmpnII · 05-16-2007, 02:33 AM

Deadlifts: 3x5 - 190lbs
T-Bar Rows: 1x6 - 65, 1x8 - 60, 1x10 - 55, 1x12 - 50
Seated Cable Rows: 2x15, 1x12 - 90lbs

Comments: And yet another PR, wooo! I was kinda afraid I might not be able to nail 5 reps with 190, but I was able to do it. It was hard, though. On a couple of reps, I could feel my legs shaking when I was starting to come up and that's when the doubts started to come in... but I kept going and brought it up. Whenever my legs start shaking like that, though, that's when I really have to watch myself and make sure I don't break form. It was all good, though. Next week... 195. T-bar rows... I dunno. I wasn't too happy about those today, so I'm gonna stick with the same weight next week. Same thing goes for cable rows... especially since I couldn't nail 15 reps on my last set. I gotta watch myself on those and make sure I don't break form.

Al Swearengen · 05-17-2007, 12:03 AM

Congrats on the PR's dude.

XPmpnII · 05-17-2007, 04:06 AM

Squats: 3x5 - 105lbs
Leg Press: 1x6 - 270, 1x8 - 250, 1x10 - 230, 1x12 - 210

Comments: Ok, so squats were a little difficult today. Had a little bit of trouble coming out of the hole on a couple of reps... and by that, I just mean that I started to come up and thought I was gonna get stuck... but I kept pushing and slowly came up and made it. I wasn't about to not get that shit up. Leg press felt great, too. I made a change and switched over to the leg press at the cable station instead of the one where your legs are up in the air and you load the plates on. I don't like that one... mainly b/c I can't seem to come down all the way. Doesn't feel good at all... I don't think I'm flexible enough at this point, lol. I plan on moving up on everything next week. I threw in a little bit of calf work, too. Also, I'm thinking about changing things up a bit for legs next week. I'm gonna make it more challenging. Next week, after I get done with my squats and leg press, I'm gonna go back to the squat rack, load up the same amount of weight I had on for my 3x5 at the beginning, and just squat til' I can't squat no more. I think leg day should be hell, so I'm gonna make it that next time.

XPmpnII · 05-17-2007, 04:08 AM

Quote:

Originally Posted by Al Swearengen

Congrats on the PR's dude.

Thanks, bro.

XPmpnII · 05-18-2007, 05:36 AM

DB Press: 3x5 - 30lbs
Side Laterals: 1x6 - 15, 1x8 - 12, 1x10 - 10, 1x12 - 8
Upright Rows (excluding weight of bar): 3x5 - 10lbs
BB Shrug: 3x5 - 155lbs

Comments: Today was a good workout... I was pumped about DB presses. Didn't seem to have any trouble on them, really... it really felt like my shoulders were stronger. It was definitely a good feeling... you know, because I've always felt like my shoulders were weak (and they have been), but for the first time today I actually felt like that wasn't the case... like I finally feel like they're improving and getting stronger. So, next week... 35lb DBs. Side laterals went fine... I'm thinking about changing them up and doing them a different way as far as how many reps I do. I dunno, I'll have to think on it a bit. Upright rows felt good... but I need to increase the weight, so that'll happen next week. Weight is going up on BB shrugs, too.

04-30-2007, 10:30 PM	#61
Al Swearengen Nutin but blue skys baby Join Date: Feb 2007 Location: Philly, PA Posts: 485 Recipes: 0 Rep Power: 136	Re: XPmpnII's Journal - Get Bigger & Stronger... Or Die Tryin' looks good amigo and glad to see you're enjoying the lift's. __________________ __________________________ _____________________________ shoulder surgery December 20th 07, rehab goal of coming back to heavy lifting, April/May 08, yes it's optimistic. Jaden William, you're da man. one year old!!

05-02-2007, 05:57 PM	#62
XPmpnII Pro Stature Join Date: Apr 2007 Posts: 115 Recipes: 0 Rep Power: 9	Back Deadlifts: 3x5 - 185lbs Bent Over BB Rows: 1x6 - 75, 1x8 - 65, 1x10 - 55, 1x12 - 45 Seated Cable Rows: 3x15 - 80lbs Comments: I know I'm late on the update and this is from yesterday, but better late than never. Anyways, I had a little scare in the gym yesterday with deadlifts. Went for the first rep and when I brought it up, I felt a slight burning sensation in my lower stomach on my left side. Like, you know where your appendix is, right? Lower than that and on the opposite side. The pain went away pretty fast... I kept on going and finished out 4 more reps and got done with that set, rested, and then did the other 2 sets. Felt the burning again (not as bad, though) on the last set, I think. I'm thinking that was a warning sign that perhaps I've been in a bit of a rush trying to move up in weight. Not that my form was bad or that I had trouble with the weight... it was kinda difficult, though. But just a warning to not get carried away so much with how much weight I'm using in the gym. I think it could've been a hernia if it would've been worse, so I'm gonna be a lot more careful. As far as BB rows go, I'm starting to not really care for them. I'm gonna switch back to T-bar rows. Basically the same movement anyways. Seated cable rows went fine... next week, I'm gonna go slower and make sure that I really can handle the weight before I move up again. I may have been using some momentum yesterday, so I need to correct that problem before I move up.

05-07-2007, 08:03 PM	#63
XPmpnII Pro Stature Join Date: Apr 2007 Posts: 115 Recipes: 0 Rep Power: 9	Chest Ok, so I slacked a little last week, but now I'm back! And I'm not skipping anymore like I did last week. Enough of that. Flat Bench BB: 3x5 - 135lbs (wooooooooo~!) Incline DB: 1x6 - 50lbs, 1x8 - 45lbs, 1x10 - 40lbs, 1x12 - 35lbs DB Flyes: 3x15 - 30lbs Comments: I've finally done it! I have reached the bridge and finally crossed it. I've been wanting to be able to do 135lbs for reps for sooooooo long. It's been a big goal for me to finally be able to rep and handle those big 45lb plates, and now I can! Next week, I'm moving to 140! Incline still proves to be a challenge, so I've been keeping it the same. Moved up on DB flyes today and that was hell... man, those were rough. I'll probably keep the same weight on those for next week and then move up.

05-07-2007, 08:09 PM	#64
DarkFalcon I've got a RAGING clue! Join Date: May 2005 Location: dnyc99's cleaning staff Posts: 11,511 Recipes: 0 Rep Power: 299	Re: XPmpnII's Journal - Get Bigger & Stronger... Or Die Tryin' Congrat's bro great work on the new PB! :clapping: Keep working it hard and you'll be at 2 plates in no time.

05-09-2007, 03:24 AM	#65
XPmpnII Pro Stature Join Date: Apr 2007 Posts: 115 Recipes: 0 Rep Power: 9	Back Deadlifts: 3x5 - 185lbs T-Bar Rows: 1x6 - 60, 1x8 - 55, 1x10 - 50, 1x12 - 45 Seated Cable Rows: 3x15 - 80lbs Comments: Ok, good news... I managed to get through deadlifting today with the same weight from last week without the burning sensation I was getting. So, that's definitely good. It was damn rough, though. I had a couple of reps that I was coming up slow and was afraid I might not be able to bring it the rest of the way up, but I managed. I think it might've been because I wasn't all that mentally focused today when I went in to work out. Things picked up, though. T-Bar rows went fine... I fixed the problem that I had with seated cable rows from last week. I was afraid I was using momentum and I had a little trouble, too, but I got through it today just like I had been wanting to. So, I think I'll be moving up on everything next week.

05-09-2007, 05:41 AM	#66
acbrits08 Pro Stature Join Date: Apr 2007 Location: MI Posts: 414 Recipes: 0 Rep Power: 72	Re: XPmpnII's Journal - Get Bigger & Stronger... Or Die Tryin' Move up as much as you can...strive to push your body to failure every now and then. That's how a majority of people get extremely strong, sometimes they don't get all their reps. Glad to hear the pain went away. Move up, no fear, push yourself past your limits. __________________ Division III Football - We do it for the scars and the stories, not the fame...

05-11-2007, 02:59 AM	#67
XPmpnII Pro Stature Join Date: Apr 2007 Posts: 115 Recipes: 0 Rep Power: 9	Legs I'm late on the update for legs, so here it is... Squats: 3x5 - 100lbs Leg Press: 1x6 - 210, 1x8 - 200, 1x10 - 190, 1x12 - 180 After leg press, I went to leg extensions and could barely do it. My legs were just dead. I got in a few reps on that and then did some calf raises, but that's it. My legs were so tired that I didn't even count the reps. Honestly, I'm thinking about just doing squats on leg day and that's it. If I feel like doing any extra leg work after I get done with squats, I can... if not, though, I can just be done with legs. After all, that's the big lift for legs and it's what I need work on. So, if that's all I wanna do for legs... is that a bad thing?

05-11-2007, 03:09 AM	#68
XPmpnII Pro Stature Join Date: Apr 2007 Posts: 115 Recipes: 0 Rep Power: 9	Shoulders/Traps Ok, today I did some experimentation. Next week, everything will be official and I'll know exactly what I need to do and with how much weight. I wasn't sure on everything today, so I had to test some things out. DB Press: 3x5 - 25lbs Felt really good. It was tough, though. Next week, I'll move up and use the 30lb DBs. I might not be able to nail all 5 reps, though, but I'll work up to it if I can't. I'll just have to do the best I can. Side Laterals: 1x6 - 15, 1x8 - 12, 1x10 - 10, 1x12 - 8 (Stick with the same weight next week.) Upright Rows: Ok, so I had to experiment with these a bit today since I've never done them before. I had my form wrong, so a guy came over and helped me get that sorted out. Felt much better. They're harder than I thought. I'm using a straight bar that's lighter than the 45lb bar (don't know how much it weighs, though)... I was originally gonna do these 3x15, but I'm changing that to 3x5. Next week, I'll do the bar with 10lbs on it. BB Shrug: Experimented with weight on these today. Next week, I'll start at 155lbs for 3x5.

05-12-2007, 04:53 AM	#71
XPmpnII Pro Stature Join Date: Apr 2007 Posts: 115 Recipes: 0 Rep Power: 9	Biceps/Triceps Weighted Dips: 3x5 - 25lbs BB Curls: 3x5 - 55lbs Skull Crushers: 1x6 - 30, 1x8 - 20, 1x10 - 10, 1x12 - 10 DB Curls: 1x6 - 20, 1x8 - 20, 1x10 - 15, 1x12 - 15 Rope Pulldowns: 3x15 - 40lbs DB Preacher Curls: 3x15 - 15lbs Comments: Today went really well. Dips and BB curls felt great today. I definitely picked the perfect starting weight for this new routine. I'll be moving up on both of those next week. Haven't decided yet if I'm going to move up on anything else... I know I won't be on rope pulldowns. I had trouble on the last set during the last few reps, so I'll still need to work on that before I move up. I'll decide on the others later.

05-16-2007, 01:32 AM	#72
XPmpnII Pro Stature Join Date: Apr 2007 Posts: 115 Recipes: 0 Rep Power: 9	Chest Flat Bench BB: 3x5 - 140lbs Incline DB: 1x6 - 50lbs, 1x8 - 45lbs, 1x10 - 40lbs, 1x12 - 35lbs DB Flyes: 3x15 - 30lbs Comments: I hit another PR yesterday. Woooo! Next week, I'm movin' on up to 145 on bench. I'm finally moving up and getting into heavier weight on bench and it feels great. Incline was actually kinda tough for me yesterday for some reason. Not quite sure why. I need to be improving on this exercise, though, instead of staying at the same weight. So, I think I may change it up to where I do those high rep sets at the beginning and then do sets of 6 at the end or whatever. I'll get it figured out next week. I'll move up in weight on flyes, too. Don't know if I'll be able to get my 15 reps, though. If not, I'll work up to it. No big deal.

05-16-2007, 02:33 AM	#73
XPmpnII Pro Stature Join Date: Apr 2007 Posts: 115 Recipes: 0 Rep Power: 9	Back Deadlifts: 3x5 - 190lbs T-Bar Rows: 1x6 - 65, 1x8 - 60, 1x10 - 55, 1x12 - 50 Seated Cable Rows: 2x15, 1x12 - 90lbs Comments: And yet another PR, wooo! I was kinda afraid I might not be able to nail 5 reps with 190, but I was able to do it. It was hard, though. On a couple of reps, I could feel my legs shaking when I was starting to come up and that's when the doubts started to come in... but I kept going and brought it up. Whenever my legs start shaking like that, though, that's when I really have to watch myself and make sure I don't break form. It was all good, though. Next week... 195. T-bar rows... I dunno. I wasn't too happy about those today, so I'm gonna stick with the same weight next week. Same thing goes for cable rows... especially since I couldn't nail 15 reps on my last set. I gotta watch myself on those and make sure I don't break form.

05-17-2007, 12:03 AM	#74
Al Swearengen Nutin but blue skys baby Join Date: Feb 2007 Location: Philly, PA Posts: 485 Recipes: 0 Rep Power: 136	Re: XPmpnII's Journal - Get Bigger & Stronger... Or Die Tryin' Congrats on the PR's dude. __________________ __________________________ _____________________________ shoulder surgery December 20th 07, rehab goal of coming back to heavy lifting, April/May 08, yes it's optimistic. Jaden William, you're da man. one year old!!

05-17-2007, 04:06 AM	#75
XPmpnII Pro Stature Join Date: Apr 2007 Posts: 115 Recipes: 0 Rep Power: 9	Legs Squats: 3x5 - 105lbs Leg Press: 1x6 - 270, 1x8 - 250, 1x10 - 230, 1x12 - 210 Comments: Ok, so squats were a little difficult today. Had a little bit of trouble coming out of the hole on a couple of reps... and by that, I just mean that I started to come up and thought I was gonna get stuck... but I kept pushing and slowly came up and made it. I wasn't about to not get that shit up. Leg press felt great, too. I made a change and switched over to the leg press at the cable station instead of the one where your legs are up in the air and you load the plates on. I don't like that one... mainly b/c I can't seem to come down all the way. Doesn't feel good at all... I don't think I'm flexible enough at this point, lol. I plan on moving up on everything next week. I threw in a little bit of calf work, too. Also, I'm thinking about changing things up a bit for legs next week. I'm gonna make it more challenging. Next week, after I get done with my squats and leg press, I'm gonna go back to the squat rack, load up the same amount of weight I had on for my 3x5 at the beginning, and just squat til' I can't squat no more. I think leg day should be hell, so I'm gonna make it that next time.

05-18-2007, 05:36 AM	#77
XPmpnII Pro Stature Join Date: Apr 2007 Posts: 115 Recipes: 0 Rep Power: 9	Shoulders/Traps DB Press: 3x5 - 30lbs Side Laterals: 1x6 - 15, 1x8 - 12, 1x10 - 10, 1x12 - 8 Upright Rows (excluding weight of bar): 3x5 - 10lbs BB Shrug: 3x5 - 155lbs Comments: Today was a good workout... I was pumped about DB presses. Didn't seem to have any trouble on them, really... it really felt like my shoulders were stronger. It was definitely a good feeling... you know, because I've always felt like my shoulders were weak (and they have been), but for the first time today I actually felt like that wasn't the case... like I finally feel like they're improving and getting stronger. So, next week... 35lb DBs. Side laterals went fine... I'm thinking about changing them up and doing them a different way as far as how many reps I do. I dunno, I'll have to think on it a bit. Upright rows felt good... but I need to increase the weight, so that'll happen next week. Weight is going up on BB shrugs, too.