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Post by underst33r on Aug 23, 2008 1:33:41 GMT -6
So I'm trying the Stronglifts 5x5 program with some modification...
Squat barx10 135x10 225x5 275x5x4... failed on the last squat, first time I've ever missed a squat
DL 135x10 (kinda weak sauce I know)
Overhead DB press 35sx10 42sx8 45x5x5
Pullups 12+10+8+6
straight legged situps (non anchored feet for extra fun) 40+40+20
That's all she wrote... feels good to be back at the gym.
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Post by bigpulve on Aug 23, 2008 10:41:00 GMT -6
I lifted Thursday night for the first time in 6 weeks.....
Bench BB curls shrugs tricep pull down with the rope...
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Post by khantalha on Aug 23, 2008 17:20:13 GMT -6
this is what i got, i have laid out a 6 day routine. This routine will > focus on one body part when u work out. Because i do only one body part a week , > i try to incorporate 10-15 minutes of abs or 20 calves, alternating each day, with > the exception of leg day ( saturday ) > > Monday : BACK > > 1. Seated Row closegrip. ( cable ) keep back straight, back torso legs > should always be 90 degrees, allowing you to focus specifically on the > contraction and less straining. 8 repetiions. 3 sets > > 2. Upright ROW ( this machine is the one where when u are using in , > its sort of as if you are facing down when u are on it ) one day i may have to > show you what one thing is. 8 repitions 3 sets > > 3. Dumbell Rows, ( also known as lawnmower pulls ) Important lower > back stays arched and straight, allowing leverage...same thing 8 repitions > alternating to left or right 3 sets > > 4. Pull Up Wide how many you can do all the way20up and down, im > sure u can them relatively comfortable being that is all u had in the joint. > > crunches 30-45 minutes > > > > Tuesday : Triceps > > 1. cable pull downs ( can use either rope or triangle bar ) > * make sure elbows are tucked in the back to the side. elbows do > not move during rep. focusing more on the contraction of the tricep. dont worry
> about how many you do, focus on how you are doing it. once you get the feel for > it , u will then know how much weight to use. > > 8 repitions 3 sets > > 2. behind the head cable extensions. Same station where u did pull > downs. all you do is face the opposite way and take rope with cable behind > head and extend. elbows arms 90 degrees to 180 degrees at end of extention. > 8 x 3 > > 3 skull crushes take curl bar, 9 ( one with curves that fits hands so > you dont break your wrists ) u know what im talking about, same things 90, to > 180. Focus on contraction. 3 x 8 > > 4. bench dips 30 reps 3x > 5 dips how many ever reps to failure 3x > > calves > > > Wednesday : shoulders > > 1. Military Press 8 x 3 ( use straight bar )0D > > 2 front lateral raises ( dumbell ) ( alternate left and right ) do not > pause when u come down. as soon as left comes down , right is already on its way > up. 8 x 3 > > 3. side lateral raises do both arms at same time 8 x 3 > > 4 . Shruggs * 6 sets 10 reps, hold squeeze at the top for 3 seconds then > come down all the way. > > Situps. hit em hard as you could > > > Thrusday Biceps > > 1. standard dumbell curls 3 x 8 > > 2 45 lb straight bar curls, all the way up , all the way down, > elbows stay tucked and dont move, strictly focusing on the contraction. Again do > as much weight as you can do whereas you will be able to not move elbows for you > last two reps. keep them bitches tucked and locked 3 x 8 > > 3, preacher curls. SLOW ALL THE WAY UP, EVEN SLOWER ON THE WAY DOWN > 3 X 6* **** Last negative rep on way down do 10 second count until u go all > the way down and are fully extended 180 degrees > > 4 . cable curls, 3 x 8 > > You should be pretty jacked by now > > calves > > Friday : chest > > 1. Bench 3 x 8 > 2. Dumbell Bench ( slow ) squeeze pecs at the top of contra > ction. Over > time will establish mind muscle coordination, in which will allow easier and > more frequent gains. 3 x 8 > > 3 . incline Bench 3 x 8 > 4 incline dumbells 3 x 8 same thing slow but u will be pushing > > 5 cable flys 3 x 8 > > 6. push ups and dips to failure. i alternate stations how many ever > dips i can do, then when done rightover to pushups, to how many i can do till i > drop dead, which after the last set, is usually around the 6-7 rep range 3 > x '' > > lower abs > > * laying on matt flat on ground, bringing legs up all the way to 90 > degree point, slow way back down, keep legs as str8 as u can > > * hanging leg raises > > > Saturday LEgs > > !. Squats 6 x 8 > 2 squat lunges ( just like you are doing an actual lunge, except you > will be right under the smith machine pushing weight. 3x 8 alternating legs > > 3. leg extentions 3 x 8-10 > > i do 6 sets of squats personally because i dont get into any of the leg > presses or anything like that, i dont have the genetic makeup for it, therefore > it puts excessive amount of pressure on my knees
that should do it.... ;D
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Post by khantalha on Aug 24, 2008 17:34:23 GMT -6
updated
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Post by underst33r on Aug 24, 2008 17:53:34 GMT -6
Smith machine squats are for pansies :hide:
I am still burning baaad from when I went on friday..
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Post by underst33r on Aug 29, 2008 17:24:19 GMT -6
Squats 135x10 225x8 275x5x5
Barbell rows 115x10 135x8 145x5x5 (think I need to improve form on these)
Dips 12+12+15 (was better rested at the end)
Bench 135x10 155x10 165x5x5 (ya still IBTC but I'm working on it)
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Post by underst33r on Aug 31, 2008 19:49:39 GMT -6
Bypassed squats since my hammies are still sore
Pullups (wide grip) BW*10 BW+25*5 BW+35*3+1narrow grip+1chin up BW+25*1+1narrowgrip+1chinup BW*8+5ish
Deadlifts 135*10 155*8
Overhead press bar*10 95*10 105*5 95*5*3 (good god that was ridiculous)
Situps (unanchored straight legs) 45+20+20
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Post by underst33r on Aug 31, 2008 19:51:15 GMT -6
Come on faggots don't let me monopolize this thread
tried weighted pullups and overhead press for the first time today... both are ridiculous, I couldn't help but arch my back on the later overhead presses.
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Post by bigpulve on Aug 31, 2008 22:14:40 GMT -6
Pussy....
actually the best thing for a sore muscle is to work it......Works out the lactic acid.....so you should have squated....
But I am only doing upper body work until I get to 280. so 37 more pounds.
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Post by underst33r on Aug 31, 2008 22:37:41 GMT -6
I meant sore as in still recovering ass
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Post by bigpulve on Sept 1, 2008 21:42:46 GMT -6
I meant sore as in still recovering ass I have had many a sore legs after squatting real numbers.....didnt stop me from still squatting.
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pipeline
Junior Member
ibkeebler
Posts: 1,559
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Post by pipeline on Sept 4, 2008 3:18:00 GMT -6
i need to get back into all that.
it's been years!
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Post by underst33r on Sept 5, 2008 0:21:39 GMT -6
I meant sore as in still recovering ass I have had many a sore legs after squatting real numbers.....didnt stop me from still squatting. Squatting real numbers is easier when you weigh real numbers too Anyway I have always just gone tender on sore muscles, maybe I will try working them next time.
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Post by bigpulve on Sept 5, 2008 10:42:38 GMT -6
I have had many a sore legs after squatting real numbers.....didnt stop me from still squatting. Squatting real numbers is easier when you weigh real numbers too Anyway I have always just gone tender on sore muscles, maybe I will try working them next time. hey now.....technically I am squating almost 600 lbs..................
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Post by bigpulve on Sept 5, 2008 10:43:17 GMT -6
But I did a light lift last night...
46 minutes of walking
3x10 of benching
3x8 of shrugs....
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Post by underst33r on Oct 19, 2008 23:41:13 GMT -6
sup broly bitches
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Post by bigpulve on Oct 20, 2008 9:09:49 GMT -6
you still have "sore" legs?
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