Big Bear: Cant hold me down forever

[Ordo Ab Chao]

big bear, congratulations on the new PRs. Your squat and deads are impressive; you're moving some serious weight!

Your DC outline looks pretty good. Am I correct in understanding you won't be taking a couple workouts off between starting strength and DC? I'm also curious about the rep schemes you chose for some of your exercises since they are different than mine (such as bench and rack deads). Have you always worked in these rep ranges or did you try a few different ranges and find these to be the most stimulating? For me, I find it difficult to maintain a proper back arch and slow negative when doing rack deads in the 5 rep range. Instead I do a 10 and then 20 rep set which gives a nice deep stretch. But then again, I don't use a belt either.

Anyways, I'm looking forward to the rest of your log

[bigbear6708]

i am skipping 2 workouts ordo, so basically the better part of a week, i have went for a slow jog though..thanks for the congrats on the PRs, no where close to capping my deadlift though...i was only really stalling squats thats why im going on short rest..as far as rep schemes go, all DB moves will be 20-30 RP so i have more room to progress as the DBs only go up by 5lbs each time...that will catch up to me....as for deads, i have progressed nicely in the past doing smaller sets...although i have never finished a blast due to my surgery...so ill see what happens over the long haul..i may end up doing the 10-12 rep range in the end

[bigbear6708]

3 mile run yesterday...25 pushups, 25 situps at the half way point and again at the end..I will continue doing this w/ my cardio in an attempt to get back into "Army shape" (they test pushups, situps, run) So if i do them all at once, I will build a little more stamina...i feel a physical fitness test coming on, so I like to be prepared...

1st day of my BLAST!!

A1:
DB Bench: 85x21 RP
DB Sh. Press: 55x22RP
Dips: 45x17 RP
Pullups: BWx15RP
Deadlift: 365x6/295x12

-I did not look back in my log to see my previous numbers, did what I could, will progress past my old numbers eventually!
-after reviewing my workout, i decided to alter my second set of deads and rack deads from 7-10 to 10-12, for the simple fact that if i am at the top of my range w/ the first set, im essentially not taking any weight off for the second set

Great workout overall, I forgot how taxing a hypertrophy type routine can be...im not used to the fast paced workout!!! ill adjust, got stong on S.S....now its time to GROW!!!

[GodsGladiator]

Originally Posted by bigbear6708

3 mile run yesterday...25 pushups, 25 situps at the half way point and again at the end..I will continue doing this w/ my cardio in an attempt to get back into "Army shape" (they test pushups, situps, run) So if i do them all at once, I will build a little more stamina...i feel a physical fitness test coming on, so I like to be prepared...

just a recomendation. ever think of investing in a weighted vest... would be great with your conditioning.

few examples:
http://cgi.ebay.com/40LB-weight-vest...item4cecb9ed08

http://cgi.ebay.com/MIR3-Weighted-Ve...item3356685465

i have a 50lb one, i love it. you can make any weight you want pretty much. i wish i could afford the 140lb one but your looking at 350.00

[bigbear6708]

yeah man!! i have one!!! lol i break that bad boy out on occasion! mine is only 20 lbs tho

[bigbear6708]

20 minute stair stepper...85 floors followed by 30 pushups, 30 situps

[tmkeehn]

Lookin good bigbear. I believe after that many stairs my only pushup would be to get off the floor.

[bigbear6708]

A2 (biceps, forearms,hamstrings,calfs, quads)
BB Curl 70x25 RP
Alt. Hammer Curl 35x20
seated leg curl 110x27 RP
LP Calfs 290x12 (5 sec. hold on pos and neg)
Leg Press 600x8, 400x20

WOW!!! another killer workout, could not walk after the LP widowmaker

fascia stretching done between each muscle group worked, biceps hurt the most! ahah

[bigbear6708]

B1
DB Inc Bench 70x26 RP
Upright Row 100x18 RP
Tricep PD 72.5x30 RP
Pull Downs 140x21 RP
DB Row 80x30 RP

in and out today in about 30 minutes total...very fast, but effective!

[bigbear6708]

todays workout,

cardio: 3.5-4mile run, easy pace..30 pushups, 30 situps at the turn around and again at the end