My training log

[Hombre Nuevo]

Squats 120 x10/8
Deadlift 95lbs x10/8
Leg curls 55lbs x10 60lbs x8
Leg extensions 40lbs x10 (this was an extra one)
Pullups assisted assisted by 34lbs x10, 46 lbs x5, 64lbs x5 (Still trying to understand why I got exhausted after the first set!)
Bent over rows (T-bar transv. handles) 20lbs x10/8
Alternate Standing dumbell curls 20lbs x8/5/5 (also exhausted from pullups here)

And this tread has already 2 pages!!!

[Birthright1]

Hey i spent a little time in the Marines and i can help with those pullups if you want. Try doing a this.
Lean your head back while completeing the following. Way back try to look at the backof your neck.
set of 10
set of 9
set of 8
set of 7
set of 6
set of 5
set of 4
set of 3
set of 2
set of 3
set of 4
set of 5
set of 6
set of 7
set of 8
set of 9
set of 10

If you do this everytime you do pullups, when you are able to complete the whole thing unweighted you will be a monster pullup machine.

[Hombre Nuevo]

I definitely will hit the back more in the next workouts, but I'm not sure if what you propose is right for me at this point. My program is one of low work load, and if I do as you say I will be multiplying my current work load by a 3 factor!!! I clearly can see some crazy number of sets like that in your WO sessions, though [img]/forum/images/graemlins/grin.gif[/img] . Maybe when I switch to a 3-days split I can try to only do pushups for my back for a while and see how it goes.

I think part of the problem is that my first set was with a narrow grip, palms facing each other (just as I usually do). Then, as I felt my bis where too involved, I decided to switch to a wide grip (which I haven't been executing lately). Clearly my biceps were too involved with the narrow grip, as with the wide grip my lats were unable to achieve the 6th rep, even when I used a lot more of assistance.

I will certainly add a set or two of one arm dumbell rows. I still need to make my mind about sticking to narrow or wide grip in the pullups (or alternate between those among or between workouts), and the same for the T-bar rows (transverse handles vs. oblique handles).

[Birthright1]

i don't blame you it's not an easy thing.

[Hombre Nuevo]

...and yesterday's weight in was 142. My scale kind of sucks, I will try to get a more accurate one in the future. 13 pounds in 4 weeks (3 in last week).

[Hombre Nuevo]

29 nov. 2006 WO

Bench Press 100 x10/8/6
Incline dumbell press 30 x8/6
Military Press 65 x8/6
Upright rows 60 x 8, 57.5 x6
Dumbell shrugs 30 x14
Dips assisted 3 plates x8/8/7
Standing calf rise 100 x15/16
Seated calf rise 90 x10

[dalvare1]

hey there u are! haha.

looks like things are going pretty good hombre!

I dont know though, Full body workouts never worked for me. If I were you I would change it up, how long have you been on this split? I like that you have a lot of compound movements but in my opinion you gotta split it up or there is no way you are putting max-effort into your lifts!

squat/deads/bench: all on the same day?

I guess if it works for you great, but i know i would shrivel up haha.

also, do you do any super/drop sets?

sorry to barrage you with q's but im just curious

[Hombre Nuevo]

I understand your concern, Dalvare, but you are missing that the full body routine lasted only for the first week. Then I switched to a 2-days split (is posted after the first week of training). I am not doing superseries at the moment, but I will if I notice I need an extra help.

[Hombre Nuevo]

OK, back to the gym after 8 days off. I was affraid of having lost strength (I did loose between 2 and 4 pounds of bodyweight... although I clearly lost some abdominal fat, which is good). However, I was able to increase the weight in almost all exercises. Bent over rows with T-bar are probably my weakest point, I need to give 110% there. Also, I've noticed that I'm cheating on Standing Barbell Biceps Curl, so next time I will lower the weight but go for a strict execution. I could go for Scott curl and eliminate the cheating, but curls are already too isolating as to make them even more.

So here is how it went today:


Squats 125 x10/8
Deadlift 115 x10/8 (increased 20 pounds here!)
Leg Curl 60 x10/8
Pullups (neutral grip)34 x10/8/6 (I'll keep this grip in the future)
Bent over rows (transverse handles) 20x 7/6 15x 7
Standing barbell curl 50x 10/8/8 (assisted last 2 reps last set)

[dalvare1]

heres a hint for bicep curls, dont stand straight up, hunch over and curl inward toward your chest. you wont use your front delts or elbows/forearms as much and they work REALLY well. so if you want to work on your bicep routine give that a try, i only do it with a cambered ez bar