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  #231  
Old 03-05-2010, 05:23 PM
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05.03.2010

Very happy with todays workout, still got more for squats so weight will be increasing next leg day. Today i tried my hardest to focus on the muscle involved in the lift, after doing all the compounds in S.S i kinda just go through the motions with my lifts but today i had some good mind to muscle connection going

Legs

Squats: 132x12 165x9 210x5
Standing calf raises: 100x15 121x12 143x9
Stiff legged deads: 110x12 132x9 154x5
DB lunges: 34x20 45x14 56x8
Seated BB calf raises: 88x15 110x12 132x9

Crunches: BWx20 Lying leg raises: 10 reps
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  #232  
Old 03-10-2010, 05:15 PM
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10.03.2010

I put mondays rubbish workout behind me (didn't bother to log it) and did a solid job today.

Back and Biceps

Deadlift: 143x10 165x8 200x6 253.5x3 265x1
Single arm DB rows: 28.5x15 40x9 50x5
DB shrugs: 40x12 45x9 50x6
Lat pulldown: 66x12 88x7 110x5

BB curl:
50x12 60x7 66x5 77x3
DB concentration curl: 12x10 17.5x7 23x4
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  #233  
Old 03-10-2010, 05:21 PM
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Quote:
Originally Posted by Ellingham View Post
10.03.2010

I put mondays rubbish workout behind me (didn't bother to log it) and did a solid job today.

Back and Biceps

Deadlift: 143x10 165x8 200x6 253.5x3 265x1
Single arm DB rows: 28.5x15 40x9 50x5
DB shrugs: 40x12 45x9 50x6
Lat pulldown: 66x12 88x7 110x5

BB curl:
50x12 60x7 66x5 77x3
DB concentration curl: 12x10 17.5x7 23x4
40lb increases on your deads? great job jack... how did your bicep curls feel? lots of volume there
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  #234  
Old 03-10-2010, 07:03 PM
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Originally Posted by GodsGladiator View Post
40lb increases on your deads? great job jack... how did your bicep curls feel? lots of volume there
Didn't really plan that amount of volume, but i wanted to pull a last rep for deads as i was feeling good, i reckon i could pull 290x1 at the end of all those sets so depending on how i'm feeling i might give it a shot next week. And where did you get the 40lb increase? i pulled 240 or something last week.

On the db rows i was aiming for 12 but felt i could get more reps so just kept going, my arms were not as tight by the time it came to curls thats why i did more sets just to push it, felt good. One thing i have realised is my left arm is weaker than my right which imbalances me on bb curl and on concentration curls i struggle using the weight i can get with my right arm on my left. Any way to even out the weakness?

Last edited by Ellingham; 03-10-2010 at 07:07 PM.
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  #235  
Old 03-10-2010, 07:21 PM
Gregsimo Gregsimo is offline
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Quote:
Originally Posted by Ellingham View Post
10.03.2010

Back and Biceps

Deadlift: 143x10 165x8 200x6 253.5x3 265x1
Single arm DB rows: 28.5x15 40x9 50x5
DB shrugs: 40x12 45x9 50x6
Lat pulldown: 66x12 88x7 110x5

BB curl:
50x12 60x7 66x5 77x3
DB concentration curl: 12x10 17.5x7 23x4
Nice workout, good to see your deadlift numbers back where they should be.
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  #236  
Old 03-10-2010, 08:08 PM
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Originally Posted by Gregsimo View Post
Nice workout, good to see your deadlift numbers back where they should be.
yeah i am getting back into the swing of things, looking to start racking up the higher weights on squats.
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  #237  
Old 03-11-2010, 12:07 AM
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Quote:
Originally Posted by Ellingham View Post
10.03.2010

I put mondays rubbish workout behind me (didn't bother to log it) and did a solid job today.

Back and Biceps

Deadlift: 143x10 165x8 200x6 253.5x3 265x1 you nearly went up 40lb + on each lift
Single arm DB rows: 28.5x15 40x9 50x5
DB shrugs: 40x12 45x9 50x6
Lat pulldown: 66x12 88x7 110x5

BB curl:
50x12 60x7 66x5 77x3
DB concentration curl: 12x10 17.5x7 23x4
Quote:
Originally Posted by Ellingham View Post
Didn't really plan that amount of volume, but i wanted to pull a last rep for deads as i was feeling good, i reckon i could pull 290x1 at the end of all those sets so depending on how i'm feeling i might give it a shot next week. And where did you get the 40lb increase? i pulled 240 or something last week.

On the db rows i was aiming for 12 but felt i could get more reps so just kept going, my arms were not as tight by the time it came to curls thats why i did more sets just to push it, felt good. One thing i have realised is my left arm is weaker than my right which imbalances me on bb curl and on concentration curls i struggle using the weight i can get with my right arm on my left. Any way to even out the weakness?
it really takes some time to find out where your at, as long as your lifting thats all that matters brother... took me weeks to get on track. but ounce you find out where you are, thats when the serious growing will happen

having different strength in different parts of your body is normal(genetics, cant fix it)...if it upsets you, do some forced negatives to help that muscle play catch up...its really the only way to avoid overtraining but dont use it all the time. great job Jack!
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  #238  
Old 03-11-2010, 03:23 PM
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My back and biceps are feeling it today, not crippling DOMS but just a nice reminder that i worked hard yesterday

And cheers Mike, just gotta bring the same thing to the table for legs tomorro.
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  #239  
Old 03-11-2010, 10:28 PM
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Quote:
Originally Posted by Ellingham View Post
My back and biceps are feeling it today, not crippling DOMS but just a nice reminder that i worked hard yesterday

And cheers Mike, just gotta bring the same thing to the table for legs tomorro.
when i know ive had a great back workout, its warm and tingly the next day

check out that link on hit videos i found in the hardcore training section... that my friend heavy duty, dont know if i could do it at all

wish i could get you in the gym with me, things in person are a heck of alot easier than on the web if you know what i mean...
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  #240  
Old 03-11-2010, 11:17 PM
Gregsimo Gregsimo is offline
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I dont get DOM's in my back, think i had it once and that was my first ever back workout, since then only ever in my arms, legs and pecs. Good stuff tho jack, keep up the good work.
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