alde
New Member
Posts: 38
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Post by alde on Jun 10, 2009 15:57:24 GMT -5
6/9 Did squats 145x8, 230x5, 235x5x2. arnold presses 45'sx8x3 (very hard), side raises 3x10, shrugs 185x10x3
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Post by Jared Enderton on Jun 10, 2009 21:29:40 GMT -5
nice job on the squats... I'll get you a new routine after you get through this one that you;ll have a ton of fun with haha.
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alde
New Member
Posts: 38
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Post by alde on Jun 15, 2009 18:54:54 GMT -5
6/15 Today did bench-, bar, 95x8, 135x6, 185x2, 220x12, 220x12, 220x10. DB incline 50'sx15, 52.5'sx15x2, DB bench 52.5'sx15x3, french press 75x8x2, 85x8. Behind the head tri'sw/db, 50x20, 50x15, 50x15. Was very happy with bench today, maybe could have even done a little more weight, don't know. Last cycle got 210x12, then 225x9 the next week, so I thought I'd try 220. Wasn't sure if I could get it 12, but as you can see went awesome!! This workout you gave me has me going up pretty fast, its been amazing so far!!
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alde
New Member
Posts: 38
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Post by alde on Jun 16, 2009 17:19:58 GMT -5
6/16 Did squats, 135x8, 225x5, 245x5x2, Deatlifts 135x6, 185x6x2,, arnold presses 45'sx8x3, shrugs 185x10x3
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alde
New Member
Posts: 38
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Post by alde on Jun 22, 2009 20:59:10 GMT -5
6/22 All I got done today was bench cause the kids had tee-ball, but anyway did bar, 95x8, 135x6, 185x2, 235x10, 235x10, 235x8. I plugged it into the one rep max thing and it said 313!! I hope its right! I have been shooting up like crazy on this cycle, it is awesome!
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Post by Jared Enderton on Jun 29, 2009 20:28:34 GMT -5
nice work on the squats, glad you are not neglecting them.
Nice!!! Holy cow... not bad at all for a 1 rep max... Your endurance has obviously gotten way better, for 2 sets of 10, then a set of 8...... that's a huge improvement
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alde
New Member
Posts: 38
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Post by alde on Jul 13, 2009 21:31:55 GMT -5
7/13 Today did bench, bar, 95x8, 135x6, 205x2, 245x8, x8, x4. DB incline bench 50'sx20x2, x15. French press 80x10x3, behind the head tris 50lb dbx15x3, rode the bike a little.
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alde
New Member
Posts: 38
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Post by alde on Jul 14, 2009 17:08:07 GMT -5
7/14 Squats, 135x5, 225x5, 245x5x2. 1 legged squats 3x10, arnold presses 45'sx8x3, side raises 3x10, front raises 3x10.
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Post by Jared Enderton on Jul 14, 2009 17:49:25 GMT -5
nick work- I sent you a message on here(see the top of the screen)... nice bench work again... keep at it!
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alde
New Member
Posts: 38
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Post by alde on Jul 16, 2009 18:01:10 GMT -5
7/16 Did close grip 135x8, 185x5. Hurt my shoulder so had to quit that. Kickbacks 3x10, hammer curls 3x10, concentration curls 3x10.
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Post by Jared Enderton on Jul 17, 2009 15:48:33 GMT -5
take it easy on the close grip for a while. how close do you go? you shouldnt be going so close in that it hurts your shoulder- but regular bench doesn't.... I only move in about 4 inches.
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alde
New Member
Posts: 38
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Post by alde on Jul 20, 2009 19:06:37 GMT -5
7/20 K, thanks for the advice Jer. I was going in pretty close, like my thumbs would touch when stretched out. Anyway, today did bench bar, 95x8, 135x6, 185x2, 260x4, x4, x2. DB incline 50'sx20, x15, x15. French press 95x8x3. Behind the head tris 50lb db x11, x15, x15. Abs. Pretty disappointed with bench but cycle starts over next week and I'm hoping for a kick ass cycle. Hey Jer, should I up the weight on my warm-up since my bench is going up or is it fine where it is?
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Post by Jared Enderton on Jul 21, 2009 10:14:32 GMT -5
No problem, it should still be a comfortable grip. Make sure you are getting in all your workouts during the week... Every workout is very important! Yes... without a doubt up the warm up, you should take small jumps up- I bet that is honestly part of the reason you only got 4 the first time, next time i would want it to look like this:
95x8,135x6,185x4,215x2,240x1,260xmax reps
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Post by Joel Alderson on Aug 4, 2009 17:43:39 GMT -5
8/4 Did bench95x10, 135x10, 185x6, 225x6. DB incline 50'sx15x3, behind the head tris 50x15x3, kickbacks 3x10. No spotter so went light on bench.
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Post by Jared Enderton on Aug 5, 2009 19:10:06 GMT -5
glad you are logging your workouts again. good idea--- always better safe than sorry!
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