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Post by nosajnamdeh on Jul 19, 2006 10:12:25 GMT -5
have stuck with the ole heavy 3-5 rep 3 sets for as long as I been working out for the most part that is. I tend to listen to my body while in the gym an dont spend alot of time socialing. Im currently on a 3 day cycle which for now seems to be working ok.here is a rough schedule ive been using. I work benches 2days and back and legs 1 then switch the days on the next week. I weigh about 145 and usuually dont have spotters so I keep it lighter. i start all workouts with .5 mile on the tread mill at 10 mph.
bench 135x10 205x3-5 225x3
incline 135x 8 155x5 165x3
decline 185x6-8 205x3-5 225x3-5
rack benches,off chest 135x10 165x6 175x3-5
wide grip curls 95x6-8 for 3set close grip curls 95x6-8 for 3 sets
overhead db tri press 95x8-10 3 sets
db curls 50x10 3 sets
reverse pull cable tri 120x 8-10
alternate close and reverse wide grip bench w 135 till im dead..
on leg and back days
bent over rows 135x10 185x6-8 205x3-5 power cleans 135x10 185x6-8 205x3-5
shrugs 225x10 315x6-8 365x3-5
squat 135x10 jumpsquat 225x6-8 jumpsquat 295x3-5 315x3?
mil press 135x8 145x6 155x3-5
upwrd rows 95x3sets
wide grip pullup 8-10 ,no stop, regular grip 6-8 , no stop, reverse closegrip 4-6 ,3 sets db rows 95x6-8, three sets
and on all days abs, 2 days weighted crunch/hold/twister with 55# till i feel like pukin for 3 sets, and one day weighted leg lifts
give me some feed back if Im stupid lemme know...
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Post by nosajnamdeh on Jul 19, 2006 16:52:55 GMT -5
Well I made the mistake of running 4 miles yesterday in the hot afternoon sun so I was still pretty dehydrated today when I went to the gym. Ill do what it takes to keep my kids fit and active and letting them ride their bikes infront of me makes em feel good so ill just have to suck it up during this heatwave.. anyway today was benchday and my regular bench just plain ole sucked... didnt even get my 225 3times..I was trying to use some of the methods I read on here,methods I once used and was told were incorrect but worked for me and now Im trying to relearn them..Anyway I couldnt get my back arch comfortable and aiming for my upper ab was damn near impossible!! Onto the decline, after sucking at the regular bench i was prepared for more of the same. Nope! I was able to get my first set with ease my second set was just the same third set 225X6 time to go up 10 lbs on all sets! Had a decent incline set.... Onto my rack set.. This is where I focused on arching my back and forcing my shouders down and keeping my elbows in till bout halfway up, and looking at the weight from my chest up and pushing the weight back on my way up...results..imediate.. added 10# to my last 2 sets and did 5 and 4 reps..and had leg cramps on the last set and still did more weight. did all my aux stuff and threw in some grip workout with the uh rope winder thingy...killed my forearms!! need it, my grip is shit since I quit bein a mechanic.. Now if I can just get all that tied back into my reg bench Ill be happy. I want to hit 300 raw and know I can get there cuz I was around 290#@ 138 in the army using the same type workouts.so I figure with the new knowledge base I have found Ill have no problem..Damn im excited!!!
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Post by nosajnamdeh on Jul 21, 2006 21:23:08 GMT -5
Did my leg and back workout today...all went well..matter of fact I think Ill go up some on my bent over rows..decided to add in dead lifts into my workout today.. and I gotta give props to gopostal...I havent really done dead lifts before and man 315 was welded down!! lmao..Im sure ill catch on after I do it for a while..I was sorely mistaken to think that after 225 was easy that id get 315..so 275x3-5 will have to do for a while...gotta say I was a lil sore yesterday...not bad but good...just my tri's from really concentrating on using them in my bench....
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Post by Joey Smith on Jul 23, 2006 11:15:03 GMT -5
Glad to have you on board brother....there are alot of experienced lifters here with vast knowledge for ya....your training is looking good....remember to stay hydrayted bro!....read others logs and get a feel for they are doing and maybe incorparate some of each persons methods....rememeber work hard, eat, and sleep....keep posting and ask questions....
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Post by nosajnamdeh on Jul 24, 2006 17:00:29 GMT -5
I dont think I drank enough beer this weekend!!! Ususally when I drink a few to many my monday workout is ultra productive...I noticed my shoulder was aggravated when the pain woke me up Fri night and bothered me a lil all weekend and my thumb and forefinger kept going numb...today the pain and numbness were minimal but under my second set on my benches I heard the crunching and such on my third rep and my right shoulder dropped....You know what that guy on waterboy says "mi ta pie enubba day" after that I stayed light on all my benches and mostly concentrated on arm execises...did more forearm work...I hope this passes quick maybe itll feel better by my next bench day(FRI) if I avoid my shoulders on leg and back day(WED)...thanks for the welcome Joey...yeah there is alot of knowledge on here..and I will ask questions....
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Post by nosajnamdeh on Jul 26, 2006 20:00:54 GMT -5
Had a fairly productive workout on leg and back day..went lighter on bent over rows and skipped power cleans altogther..did dead lifts and they didnt seem to bother my shoulder but didnt try to ovedo it. 225x3 and 275x2 and x1..shrugs didnt seem to bother me either and I think Ill go up to 375 on last set next week.squats were good last set of 315x4 and if I can get 5 next week ill go up on that too..still did my upward rows and noticed a little pain on last to sets so I didnt finsh out reps.did some auxilary stuff db raises and db rows with lighter weight..pull ups seemed to bother my shoulder so i kept reps down on them..wasnt unhappy with my workoutconsidering I was babying this damn shoulder but Id rather have just an aggrevated rotator than a pull or tear of some kind..it takes too damn long to recover from that and Im just getting started..
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Post by Joey Smith on Jul 26, 2006 21:20:31 GMT -5
Nice workout considering the pain....be safe with that injury....ice, ice and ice....ibuprofin as well....heating pad at night....baby that thing and let it get well or it will take forever....
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Post by nosajnamdeh on Jul 26, 2006 22:07:48 GMT -5
thanks joey, I iced it the first day and 1/2,and Ibuprofen 3x a day 600 mg..gotta get a heat pad..but all that I did was due to reading ur posts on healing ..the info on here really is helpful..and the site is still getting better...thanks again
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Post by Marty Queen on Jul 27, 2006 10:28:36 GMT -5
Hey bro -- your volume is good. the guys on this board will help you put some science behind that hard work and then you'll blow up. it's as simple as that!
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Post by Joey Smith on Jul 28, 2006 22:52:19 GMT -5
Thanks for the props on the board but the people here on it nake it happen....
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Post by nosajnamdeh on Jul 29, 2006 15:35:20 GMT -5
Friday was bench day and I had to take it easy again on the shoulder ,the pain isnt as noticable until I get under the weight on the flat bench inclines dont seem to bother it as much and didnt even get on the decline... did a few reps on flat bench tried 185# felt BAADD!! did a few sets on the rack but Just mostly did arm exercises db curls 50x8-10 3set and single arm overhead tri exstensions 30x10 sets fairly painful on the right shoulder rotate to inside ( not sure of name) to concentrate on innner bicep curls 45x10 3set tricep kickbacks 35x10 3sets reverse cable tri extension 120x10 3sets ab work forearm work even tho I didnt really get to bench i still felt pretty pumped,which for me is good cuz I dont want toget discouraged with this shoulder..and I dont want it to take as long to heal as it did when I first injured it.
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Post by nosajnamdeh on Jul 31, 2006 17:39:27 GMT -5
Today was leg and back day..and Im almost afraid to get to hyped..the last time i did I blew ou this damn shoulder..decided not to go up on bent over rows and save it for the deadlifts..just stuck with my ususal and may go up in a week..deadlifts felt great!! 225x8 275x6 308x2 went up to 385 on last set of shrugs on my squats I decided to stay the same even tho 315x4 was pretty easy..I decided to do box squats and work on my form..I wanna make sure Im going down far enough..and the box i was usin is below paralell.. 135x10 185x8 225x4 did my upward rows 95x8 3sets db raises 35x10 3sets laterall raises 25x10 3sets pull ups cut short on reps due to shoulder db rows 95x8 3sets Its funny the exercises that bother my shoulder and dont..after all this I put 135# on the flat bench and the shoulder still tender on that motion..oh well as much as I like to bench I can use the time off of it to focus on my squats and dead lifts..
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Post by Joey Smith on Jul 31, 2006 20:47:39 GMT -5
Great idea bro focus on other things that do not bother that injury....this is a real good time for this....give it time you will be fine soon....remeber to hit those aux excer that help as well and hit those abs....
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Post by nosajnamdeh on Jul 31, 2006 21:19:51 GMT -5
I do abs every session, I usually just forget to put in the log.I actually wentt up to a 60# db on my hold crunch twister things on the sit up thing well hell I cant remmeber what its called,most use it for lowerback raises.Im always throwin in aux stuff that I dont log...I was really pumped today...
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Post by Breaker on Aug 2, 2006 17:58:49 GMT -5
Well a late welcome aboard, but welcome aboard sorry I been out of the net for the last 2 weeks.
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