Spectre's Training Journal, Getting in shape for Firefighting

[Gregsimo]

Originally Posted by Spectre

It seems that every time I workout my chest I just get extremely discouraged that I can never feel anything in my upper and upper/inner chest that well. I'm gonna keep plugging away until I figure out what I'm doing wrong.

Hi ive hjust started reading your journal and you have made an excellent start. As for isolating the upper and inner chest. you could try a superset to get a greater pump and isolate on that area. i always feel my inner chest on dips and incline DB flyes. try doing dips w/ flyes and see if that helps out.

[Spectre]

Thanks, man. Yeah I hit a superset on my first chest day back and felt pretty good after that. I hit dips at the end of my workout but I was wiped and i couldn't do too many, maybe I'll put them toward the beginning and see what kind of results that gives me.

So after a long 2 week period of rest I'm finally back in the gym. Here's what I've accomplished so far.

Wednesday 24 February 2010
Benchpress - 155/12, 165/7, 165/4 -> 135/5
Incline DB - 50/12, 55/8, 60/6
SS Incline Flys - 25/12, 25/12, 25/12
DB Shoulder Press - 35/12, 40/6, 40/5
Lateral Raises - 20/10, 20/8, 20/7
Dips (BW) - 6, 4, 4
Tricep Cable Pressdown - 60/12, 70/4 -> 6-/4, 60/7, 30/15

Unfortunately I didn't have a spot, my gym partner was busy. I think I did fine though, I'll definitely be looking for improvements chest day.

Thursday 25 February 2010
Rest

Friday 26 February 2010
Deadlifts - 225/12, 275/9, 295/6
Bent Over Rows - 115/12, 125/9, 135/6
Barbell Shrugs - 155/12, 185/10, 205/6
DB Shrugs - 80/12, 90/9, 95/6
Hammer Curls - 35/12, 40/7, 40/5
Cable Curls - 70/12, 90/9, 120/5

Well it looks like I can definitely go for increasing my weight for deadlifts next workout. I'm going to do that and see how it goes. The bent over rows went over very well, my back is very sore and I'm liking every bit of it!

Granted it's late right now, I must leave to tear up my legs. I'll be back later to let everyone know the numbers.

[Spectre]

Saturday 27 February 2010
Squats - 135/12, 175/9, 195/6 (last 2 reps assisted)
Angled Leg Press - 360/12, 450/9, 540/6
Smith Reverse Lunges - 115/12, 135/9 (What a set, so painful!), 145/6
Standing Calf Raises - 180/12, 195/9, 210/6
ALP Calf Raises - 180/12, 230/12, 270/12 (Never done this before, tested the waters with weight. I like the exercise.)

Overall it was a great leg day, my legs are gonna hurt tomorrow!

[Spectre]

Sunday 28 February 2010
Rest

Monday 1 March 2010
Benchpress - 155/12, 165/9, 175/5 + 1 assisted
Incline DB Press - 55/12, 60/9, 65/7
SS Incline Flys - 20/12, 20/12, 20/12
DB Shoulder Press - 32.5/12, 40/8, 45/5 + 1 assisted
Lateral Raises - 20/12, 20/9, 12/8
Rope Pulldown - 40/12, 60/4 -> 40/4, 50/4 -> 4/6

I did better on flat bench and definitely better on incline dumbbells today. I think next week I'll start on incline barbell and hit flat dumbbell afterwards. Maybe start with shoulders? Probably after the next two sets, I'm still figuring that part out.

[Spectre]

Tuesday 2 March 2010
Rest

Wednesday 3 March 2010
Deadlifts - 235/12, 285/9, 305/6
Bent Over Rows - 140/12, 145/9, 150/6
Barbell Shrugs - 155/12, 185/9, 205/5
Dumbbell Shrugs - 90/12, 95/9, 100/5
Hammer Curls - 35/12, 40/9, 45/4
Cable Curls - 80/12, 100/9, 120/6

Great sets on deadlifts and bent over rows, went up 5 lbs each set in comparison to last back day. Improved on my hammer curls, as well. In store for tomorrow...squats!

[Spectre]

Thursday 4 March 2010
Squats - 155/12, 185/6 (last 2 assisted) 185/6 (last 3 asissted)
Angled Leg Press - 410/12, 410/8, 450/6
Smith Reverse Lunges - 115/12, 135/9, 155/6
Standing Calf Raises - 195/10, 210/8, 225/6
ALP Calf Raises - 180/12, 270/12, 270/12

I didn't feel that I did as well as I could have on squats today. I might have tried to increase my weight too quickly. I'll be doing the same weight next time I squat to see what my numbers look like. I also had a pretty intense back day yesterday so that could have played a role.

[GodsGladiator]

Originally Posted by Spectre

Thursday 4 March 2010
Squats - 155/12, 185/6 (last 2 assisted) 185/6 (last 3 asissted)
Angled Leg Press - 410/12, 410/8, 450/6
Smith Reverse Lunges - 115/12, 135/9, 155/6
Standing Calf Raises - 195/10, 210/8, 225/6
ALP Calf Raises - 180/12, 270/12, 270/12

I didn't feel that I did as well as I could have on squats today. I might have tried to increase my weight too quickly. I'll be doing the same weight next time I squat to see what my numbers look like. I also had a pretty intense back day yesterday so that could have played a role.

i know some people here have very busy scheduals but if you can lay off a day or 2 after DLs to give your lower back some recovery time you might get some more lift like you said... that used to kill my squats all the time till i figured it out... it might or might not work... but hey your working at it and thats what really matters. great Job

[Spectre]

Originally Posted by GodsGladiator

i know some people here have very busy scheduals but if you can lay off a day or 2 after DLs to give your lower back some recovery time you might get some more lift like you said... that used to kill my squats all the time till i figured it out... it might or might not work... but hey your working at it and thats what really matters. great Job

Thanks, man! Yeah I was thinking that, and referring back to your split I remember you give a day of rest between those two days. I'll give it a try next week seems like it will work.

[GodsGladiator]

are you going to workout or what man... geez

[Spectre]

Originally Posted by GodsGladiator

are you going to workout or what man... geez

Haha I was hitting it pretty hard, the lat pulldown killed me. I didn't care for that lat pulldown machine, the weight was deceiving haha. I liked the iso lat though.