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Double Deuce

In case anyone's curious who's subscribed

  • Yes, I am subscribed to this thread. And thesinner is a loser.

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  • Total voters
    19
Shoulders

Snatches: 155*3
DB Military Press: 90*5
Cable Side Laterals: 50*11
DB Rear Delt Raise: 30*12
Leg Press Calf Raise: 760*10
Wrist Curls (palms down): bar*16
Russian Twist: 25*30
 
Back and Biceps

Rack Pulls (6" above deadlifting position): 425*5 (Done to the music of "Lucky Star" by Madona).
Weighted Pullup: 80*5
Standing DB Row: 100*6
Preacher Curls: 115*5 (and half)
Seated Calf Raise: 235*12
Decline Crunches: 35*19

Bodyweight today: 192lbs I'm wondering if the other day was just a fluke (dehydration?).

Great Workout Today. I had slept in yesterday (wanted to rest up for an exam), and I think that little bit of rest helped greatly. Felt super-energized today.
 
crader said:
Lucky Star huh, you don't by chance work out at the Golds gym?
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lol, no. This is my school's rec center. They have difficulty turning the radio on in the weightroom let alone setting it to the right channel. I've lifted to pop, soft rock, rap, classic rock, heavy metal, 90's alt rock, jazz, and the news at this place.

They're building a Gold's by me. Should be up next year. There's a Powerhouse down the street from me; I think I might try and get a membership there (if funds permit).

Atmosphere doesn't really phase me as much as some of the other "hardcore dramaqueens" whine about. Gimme some big ol' pink dumbbells, blast Britney Spears like it's 1999, and see what happens. 200lbs is 200lbs regardless if its pink, accompanied with tunes targetting 14yo female listeners, and has Hello Kitty prints on it.
 
Chest and Triceps:

Weighted Dips: 180*4+1
Incline BB Bench: 280*6
Cybex Flyes: 150*6
Reverse Grip Close Grip Bench: 205*5
Leg Press Calf Raise: 790*10
Wrist Curls (palms down): bar*20
Dragon Flags: 27
 
Wow, a lot of steam came out with that answer. Sorry about that.

thesinner said:
lol, no. This is my school's rec center. They have difficulty turning the radio on in the weightroom let alone setting it to the right channel. I've lifted to pop, soft rock, rap, classic rock, heavy metal, 90's alt rock, jazz, and the news at this place.

They're building a Gold's by me. Should be up next year. There's a Powerhouse down the street from me; I think I might try and get a membership there (if funds permit).

Atmosphere doesn't really phase me as much as some of the other "hardcore dramaqueens" whine about. Gimme some big ol' pink dumbbells, blast Britney Spears like it's 1999, and see what happens. 200lbs is 200lbs regardless if its pink, accompanied with tunes targetting 14yo female listeners, and has Hello Kitty prints on it.
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Weekend Update with Tina Fey (who is way hotter than she is funny)

Saturday: Just the typical HIIT on the treadmill for a few minutes, followed by some jumping of the rope.


Sunday: Man, I had been slacking on doing my Sunday "long jogs". It was such a nice day out, I just HAD to go for a jog. I even took the loop behind the cemetary (that's the longest one). Felt fantastic and my speed and endurance seemed to be up, did the whole loop in about 45 minutes.
 
Legs and Legs

It's been about a month since I last tweaked my tempo, so I'd say I'm about overdue. I did an unusual tempo today, but it was kinda neat. For my squats, I would hold at the bottom of the motion for 1-2 counts. It was interesting and rough.

Squat: 275*13
Split Squat: 135*12
Front Squat: 225*10
DB Lunges: 75*6
Seated Calf Raise: 245*10
Wrist Curls (palm up): bar*16 (I started doing these unilaterally today, as opposed to bilaterally).
Decline Crunches: 35*18

Bodyweight Today: 191.5lbs
 
Forgive my memory, but are these that your listing just working sets?

Are all you have done up to that point in the exercise, warmups?
 
Correct. I usually do 2 warmup sets (1 if I'm feeling pretty warmed up already). Really light, really easy.

It's usually something like this
warmup #1: 10 reps at a weight I could do 20+
warmup #2: 8-10 at a weight I could do 15+
 
Shoulders
'nother awesome workout with the infamous fruit-loop flavored Dr.D creation.

Snatches: 165*3 I finally got past my sticking point with this weight (before I could never fully lockout with 165).
DB Military Press: 80*11 (last rep assisted)
DB Side Laterals: 30*9
DB Rear Delt Raise: 30*12 (couldn't do this as a negative way too much torque at the top).
Leg Press Calf Raise: 800*10
Wrist Curls (one hand, palm down): bar*10 (these were a lot harder than I had imagined them to be).
Russian Twist: 25lbs*35reps

I somehow burned through this entire workout in about 35 minutes. I still had so much energy, I walked on the treadmill for 20 minutes @ 10% gradient (a little over a mile).

It's gonna be interesting these next few days. I'm leaving after work today to visit the family over the holiday. We have a pretty decent set of olympic-sized weights. The machine exercises aren't going to happen, but I got some pretty decent substitutes.
 
Cardio

Well, today I hit up the track. Despite the dreary overcast, it's actually a beautiful day out (for running outside that is). I ran five 300's and followed up with the 5m box drill (4 laps around the "box" each direction).

5m box explained (I have a feeling someone is gonna ask):
This is a drill I used to do heavily when I played lacrosse to work on field mobility. Aside from working on agility, this is also a really intense. Pretty simple drill too.
Sprint forward 5m (15 feet or so)
Transition 90* to side steps (your feet DO NOT cross)
Transition another 90* to back pedal.
Transition a last 90* to side step back to where you started.
That's one lap.
 
Happy Thanksgiving.

Improvised Holiday Back & Biceps Workout:

Barbell Row: 245*8
Standing DB Rows: 87.5*8
Gironda Pullups (palms facing in): 60*7+1
Incline DB Curls: 57.5*6
Free Standing Calf Raise: 225*40 (these were a lot more taxing than I had imagined).
Reverse Hyperextensions: lost count
Dragon Flags: 25
 
Chest & Triceps

Weighted Dips on Folding Chairs: 100*9 (chairs were spaced 40" appart).
Incline DB Press: 107.5*6
Pullovers: 102.5*12
French Press: 85*12
Free Standing Calf Raise: 225*50
Dragon Flags: 20 (my core muscles are really sore from playing way too much Wii Sports).
 
Polynomial said:
What do you mean by 'fully lockout'?
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When properly executed, your arms should be fully extended and elbows locked when you get to the "catch" phase of the Snatching motion.

165 is the weight where I start having trouble throwing the weight up high enough, and/or dipping back down fast enough, to catch the weight with my arms fully extended.
 
Legs

Split Squat: 155*8
Front Squat: 225*9
DB Lunges: 80*9
Stiff Legged Deadlifts: 245*12
Seated Calf Raise: 245*11
wrist curls (palm facing up): bar*16
Decline Crunches: 35*16

Bodyweight today: 194lbs I blame it on all that candied yam-abol I've been eating.
 
thesinner said:
Legs

Split Squat: 155*8
Front Squat: 225*9
DB Lunges: 80*9
Stiff Legged Deadlifts: 245*12
Seated Calf Raise: 245*11
wrist curls (palm facing up): bar*16
Decline Crunches: 35*16

Bodyweight today: 194lbs I blame it on all that candied yam-abol I've been eating.
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not bad, i notice the candied yam-abol and the turkabol you ate this weekend helped LEWL haha
 
thesinner said:
Legs

Split Squat: 155*8
Front Squat: 225*9
DB Lunges: 80*9
Stiff Legged Deadlifts: 245*12
Seated Calf Raise: 245*11
wrist curls (palm facing up): bar*16
Decline Crunches: 35*16

Bodyweight today: 194lbs I blame it on all that candied yam-abol I've been eating.
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Awesome. Do you use a belt for your front squats?
 
I never use a belt. It'd probably help though, huh? My core muscles get about as much of a workout as my legs with front squats.
 
thesinner said:
I never use a belt. It'd probably help though, huh? My core muscles get about as much of a workout as my legs with front squats.
Click to expand...

I guess it depends on what you want to accomplish. I would imagine that a belt would put less strain on your abs and maybe let you get an extra rep or two?
 
Shoulders

Snatches: 165*miss! 155*2 I didn't bring my snatch face today.
DB Military Press: 80*8 (last rep assisted)
Upright Row: 135*7+2
DB Rear Delt Raise: 20*11 (held at the top for a 5 count, it was beautiful)
Leg Press Calf Raise: 780*10
Russian Twist: 25*30
 
Back, Biceps, and making an ass of myself

Deadlift: 365*6
Weighted Pullup: 70*4
Preacher Curls: 120*3, then the weights spilled (because I didn't use collars), reloaded the bar with the same weight, and did 2 more. That was embarassing.
Seated Calf Raise: 200*16
Decline Crunches: 35*15

The whole time I was doing preacher curls, I couldn't stop thinking about Granny Guns (FitnFirm), and how I need to keep moving up in weight before she catches up with me. (For those who don't know, FitnFirm curls more than you.....or at least a lot more than you would expect.)
 
Chest and Triceps

Weighted Dips: 145*6+1
Incline Bench Press: 245*6
Cybex Flyes: 120*9
Leg Press Calf Raise: 835*9
Wrist Curls (palm facing down): bar*10
Dragon Flags: 30

Bodyweight Today: 193.5lbs Good stuff, good stuff, I'll take it.
 
Legs. I decided to shoot for 20 reps on everything today. It was interesting. We'll leave it at that.

Squat: 245*20
Split Squat: 135*20
Front Squat: 205*21
Lunges: 65*17
Seated Calf Raise: 145*20
Decline Crunches: 35*16
 
Shoulders. I kept the 20 reps thing. I think I'm gonna do 20's the next two weeks, it's a nice change of pace.

Snatches: 155*2 I wasn't feeling "explosive" today.
DB Military Press: 75*19 (4 assisted) this was wow, rough.
DB Side Laterals: 20*20
DB Rear Delt Raise: 20*21
Leg Press Calf Raise: 600*20
Russian Twist: 25*30

Bodyweight Today: 193.5lbs.
 
Bah, slept in a li'l today. Wednesdays seem to be my "I want to sleep in" day, or something. Anyhow, it snowed last night!!!!! Unfortunately, that meant everything was covered in snow (so it took a while to work up the motivation to clean off my car and skid/slide to the gym.

I don't know if it was the extra hour of sleep, the extra cup of coffee I had, Dr.D's creatine, the "change of pace" workout I did, or a combination of the four, but I was on fire during my workout today.

Started off with 20 minutes of jumping dat der rope.
Afterwards, I hit up the elliptical trainer. Not often I use them, but my legs were still a little tired from Monday's and Tuesday's workouts and didn't feel much like running.

I always liked one particular aspect of ellipical trainers, and that's the fact that you can adjust the resistance. This worked great for me because I can maintain a higher HR without having to maintain a very fast pace. (was so not in the mood to do sprints)
 
Chest & Triceps:

Weighted Dips: 100*21
Incline Bench Press: 225*20
Pullovers: 90*20
Standing French Press: 70*20
Leg Press Calf Raise: 600*27
Dragon Flags: 26

Man, they were playing Classic Rock (The Who, Styx, Blackfoot, Strawberry Alarmclock, The Doobies, etc.) today in the gym (first time in a long assed time). It was fantastic. I think I was the only one enjoying it, while everyone else was sitting there complaining to themselves, "Man, why are they playing this 'old' sh*t?"

Bodyweight Today: 194lbs.
 
Bro how do you go from a max of 245x6 to 225x20 in one week?

Thats incredible... I could get 255 for 6/7, but no way I could get 225x20.
 
I was doing 5 count negatives with 245. I think I made mention of doing negatives on all my lifts earlier on in the week (or perhaps the week prior).


My endurance far exceeds my strength, so take it with a grain of salt.
 
thesinner said:
I was doing 5 count negatives with 245. I think I made mention of doing negatives on all my lifts earlier on in the week (or perhaps the week prior).


My endurance far exceeds my strength, so take it with a grain of salt.
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Yeh I guess so, that is crazy man. Really never seen anything like that. 225x20 is like a 405+ max.
 
bLacKjAck. said:
Yeh I guess so, that is crazy man. Really never seen anything like that. 225x20 is like a 405+ max.
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Lies, all lies those calculators are. I'd be lucky to get 300.

Most I've done was 280 for 6.

As weight goes up, # of reps takes a beating.

As weight goes down, # of reps jumps way up for me.

6 weeks ago was when I made the jump from DB's back to the barbell. Started with 265 for 10. The next week, 275 for 7. The week after that, 280 for 6.

Let's use 265lbs as the control weight, and I'll show you what I mean.
3.7% increase in weight, resulted in a 30% decrease in reps.
5.6% increase in weight, resulted in a 40% decrease in reps
15% decrease in weight, resulted in a 100% increase in reps

Conversely, a 17.8% increase in weight (going from 225 to 265) results in a 50% decrease in reps.

If we were to graph reps vs. weight (reps on Y axis, weight on X). The curve would start at infinity reps (0lbs) at what starts out looking like a straight vertical line. The line then begins to bend until it becomes horizontal right at your max.

For me (and it's always been this way), that curve tends to bend a lot later than what's typical. Those 1RM calculators are always off by a lot.
 
I didn't use a calculator...

I am just going by experience and from a sorta hazy memory...like last time I repped out 225 on flat that I can remember I hit 22 or 23. Well my max on flat is around 410/415....but everybody is different obviously.
 
bLacKjAck. said:
I didn't use a calculator...

I am just going by experience and from a sorta hazy memory...like last time I repped out 225 on flat that I can remember I hit 22 or 23. Well my max on flat is around 410/415....but everybody is different obviously.
Click to expand...

Yes yes, that's WAY too much weight for me to be moving at once.
 
Whoa, I forgot to post yesterdays workout. This week is finals and we're preparing for an audit at work, so my schedule's a little crazy.

Yesterday:

Legs:
Split Squat: 140*20
Front squat: 210*21
DB Lunges: 60*20
Stiff Legged Deadlift: 245*19
Seated Calf Raise: 200*20
Decline Crunches: 45*10

Today:
Shoulders:

Snatches: 135*7
DB Military Press: 75*17
Cable Side Lateral: 40*20
DB Rear Delt Raise; 20*20
Leg Press Calf Raise: 700*14
Dragon Flags: 30

Bodyweight: 194lbs.
 
bLacKjAck. said:
I didn't use a calculator...

I am just going by experience and from a sorta hazy memory...like last time I repped out 225 on flat that I can remember I hit 22 or 23. Well my max on flat is around 410/415....but everybody is different obviously.
Click to expand...

thats cuz ur just a freak of nature

when i was doing 225x 13 2 years ago, sadly i can barely get back to this haha

most i ever went was barely 275x2

not 405.. u freak !
 
Did some cardio today, no jumping of da rope though; My shoulders are tired. :(

HIIT on the treadmill for ~10 minutes or so. Something like 12mph @ 6% gradient for the first 3 sprints, 12mph @ 3% gradient for the second 3 sprints.

Afterwards, I hit up the elliptical for 15. I'm tickled by the fact that I can crank up the resistance all the way and get incredibly worked witout having to pump my legs a mile a minute.
 
Back & Biceps

Deadlift: 315*18 <-These are the antichrist.
Weighted Pullups: 45*16
Standing DB Rows: 80*12
Preacher Curls: 90*16
Seated Calf Raise: 200*20
Decline Crunches: 45*12
 
Phooey on this high rep stuff !!! :mad:

Today's my last day at school. Got some stuff to take care of at work, and then I'm off to visit the fam over the Holidays.

Chest & Tris
Weighted Dips: 190*4+1 :rockon:
Incline Bench Press: 285*4
Pullovers: 100*15
Leg Press Calf Raise (one foot): 400*10
That ab machine thingy with the pin stack: whole stack * 20

My lower back, traps, and biceps are so sore today
 
Yeah. I was pretty stoked. I think I'm gonna just not log anything while I'm home for the holidays. I'll start this log back up again after the New Year.
 
January 21st. Happy MLK Day!

Legs
Front Squat: 250*14
DB Split Squat: 100*5
Leg Press: 505*15 (negatives)
Hamstring Curls: 90*10 (negatives)
Donkey Calf Raise: 12
Decline Crunches: 25*12
 
You still running DC?

And I am assuming these are your working sets?

Those Front Squats are very impressive man, what kind of depth you hitting?
 
bLacKjAck. said:
You still running DC?

And I am assuming these are your working sets?

Those Front Squats are very impressive man, what kind of depth you hitting?
Click to expand...

My routine is sorta a hybrid of a hybrid, but it's the same set up as before. I'm still getting some great resutls with it, so I figured I'd say with it.

I can go parallel pretty easy with front squats. Having the bar in front of me forces me to keep the weight off the balls of my feet.
 
Shoulders:

Snatches: 135*6
DB Military Press: 80*6 (negatives)
Cable Side Lateral Raise: 45*10
Cable Upright Row: 140*10
Seated Calf Raise: 135*20
Dragon Flags: 25
 
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