ccbrands1's Lizzog

[ccbrands1]

5' 9" - 220lbs - mesomorph
BF: approximately 25%

Wednesday 4/29/09

BB Bench

10 @ 135 (warm up)
10 @ 185
8 @ 225
6 @ 245
1 @ 275
1 @ 275
1 @ 275
1 @ 275

Wide Grip Pull ups

6 @ BWT + 1 Neg
6 @ BWT + 1 Neg
6 @ BWT + 1 Neg

Dumbell Incline Flys

10 @ 40's
8 @ 50's
6 @ 60's
4 @ 70's

Seated cable rows with tricep rope

10 @ 80
10 @ 70
10 @ 60

Abs

Leg raises @ BWT
Cable crunches @ 135
Cable oblique crunches @ 50
All 3 sets of 15

[ccbrands1]

Thursday 4/30/2009

BB Squats - recently started doing these barefoot...wont ever do them any other way.

10 @ 135 (warm up)
10 @ 225
8 @ 275
6 @ 315
4 @ 365
2 @ 405
1 @ 455 - failed

Seated Calf Raises

20 @ 120
20 @ 120
20 @ 120

Romanian BB Deadlift

10 @ 110
10 @ 130

Abs

Leg raises @ BWT
Cable crunches @ 135
Cable oblique crunches @ 60
All 3 sets of 15

[ccbrands1]

Today

BB Military Press

8 @ 135
8 @ 135
7 @ 135 failure
6 @ 135 failure

supersetted with DB Front Raises

8 @ 20's
8 @ 20's
8 @ 20's
8 @ 20's

Cable Lateral Raises - single arm - it amazes me how much strict form kicks your a$$ on these. i see so many guys using high weight and bad form. they look like birds flapping their wings.

10 @ 20
10 @ 20
10 @ 10
10 @ 10

BB Shrugs - barefoot

12 @ 225
10 @ 275
8 @ 325

Abs

Hanging Leg raises @ BWT
Cable crunches @ 135
Cable oblique crunches @ 50
All exercises are 3 sets of 20

[ccbrands1]

saturday 5/2/09

Rest day.

Active rest...kind of an oxymoron...light yardwork and stuff.

[ccbrands1]

today sunday 5/3/09

short and sweet

BB Deadlift

10 @ 275
8 @ 315
6 @ 365
4 @ 405
2 @ 455
1 @ 495

[ccbrands1]

today

BB Bench Press

10 @ 135 (warm up)
6 @ 185
6 @ 225
1 @ 275
1 @ 300
6 @ 225
10 @ 185

Not sure where i was going with this...i guess i wanted to prove to myself that i could still bench 300. Nonetheless, it blasted me pretty good.

Pull Ups

6 @ BWT + 1 negative
6 @ BWT + 1 negative
6 @ BWT + 1 negative

Incline DB Flys

10 @ 40's
8 @ 55's
6 @ 65's
3 @ 75's

BB Pull Overs

10 @ 50
10 @ 60
10 @ 70
10 @ 80

Cardio - been a while since any cardio...especially HIIT.

Treadmill

6 mph for 45 seconds
10 mph for 45 seconds

Made it only 3 intervals...and my lungs were about to bust.
Gonna take a while to build this up FOR SURE.

[ccbrands1]

No gym the last 2 days. Had plans, but felt like i needed a couple days anyway.

BB Squats

10 @ 135 (warm up)
10 @ 235
8 @ 285
6 @ 325
4 @ 375
2 @ 415
1 @ 455 - failed...again

Front Squats

10 @ 135

Leg Curl - single leg

10 @ 50
10 @ 60
10 @ 70

Seated Calf Raises

20 @ 120
20 @ 120
20 @ 120

Ab work

[niggles]

you got some very nice strength man. keep it up.

if you dont succeed, try and try again

[ccbrands1]

i appreciate the good word, niggles!
thank you

my chest and shoulder strength and developement have always lagged a little behind my back and lower body. I'm looking for techniques to further enhance gains on lifts like shoulder press and bench press. I've done some negatives in the past, and found that it really helps with pull ups.. Are negatives one of the best ways to gain strength in all compound exercises? Or is there another simple strength method anyone would recommend for shoulders and chest?

[klosey]

main ways to improve strength are to do strength cycles like bill starr 5x5 or ripptoe