Fitness Log

[Tblock1]

Measurements : Thursday 3/16/10
Right arm: 14.75" (actually a little larger) around +.25 inch
left arm: 14.5" +.25 inch
right thigh: 24.5" +.5 inch
left thigh: 24" +1 inch

I've made some solid gains!

Wednesday 3/17/10 (50% deload)

Squat
1x5x80
1x5x90
1x5x110
1x5x125
1x5x150

Bench
1x5x70
1x5x85
1x5x100
1x5x120
1x5x120

Row
1x5x55
1x5x65
1x5x70
1x5x80
1x5x95

Weighted pushups:
1x5x45
1x5x80
1x3x90
1x3x100

Circuit:
1.5 miles run lap by lap
supersetted with pushups and situps

comments:

Circuit was way easier today, I did it with a friend so I kept the pace easier. He stopped at about 1 mile and almost puked, it was great to see someone else enjoying this for once I absolutely LOVED the weighted pushups, they were AMAZING! I did full perfect reps till my nose touched the ground. I didn't go that heavy actually, I could have probably done 130-140 for a couple reps. I've always been pretty strong at pushups, and these were super fun! I had my bud load up the iron on me, and my core really had to work to stabilize the load. Apparantly our football team does front squats, weighted pushups, split jerk, and hang cleans and no other lifting! Today's circuit was amazing because I finished a mile and even though I had a horrible side ache and felt like shit for some reason my body just wanted more1 I literally felt like going till I puked, I literally had to slow myself down because I didn't want to max my heart rate every workout I forgot to add in there that I also did some 1 armed snatches, I almost 1 armed snatched 95 pounds on the barbell

 

[Tblock1]

Alright so I need a little help:
Does anyone have a good idea of a base routine for bench, squat, and row? I want to do deadlifts on Friday, and I will probably do the smolov jr for bench at some point, but I want to add weighted pushups and pullups, speed bench, close grip bench, and some gymnast style stuff. Plus I need to find out when to do my shoulder day (I'll be doing split jerks and db press)


Ahhh!

 

[the.gladiator1987]

Alright so I need a little help:
Does anyone have a good idea of a base routine for bench, squat, and row? I want to do deadlifts on Friday, and I will probably do the smolov jr for bench at some point, but I want to add weighted pushups and pullups, speed bench, close grip bench, and some gymnast style stuff. Plus I need to find out when to do my shoulder day (I'll be doing split jerks and db press)


Ahhh!

You know what always worked for me was when I did chest, back, off, legs, shoulders, off, repeat

but my workout days would only be 3 main exercises. Im not familiar with smolov jr for bench, so idk how you wouild incorporate that into your routine. Do your shoulder day after your leg or back day.

 

[oso0960]

Why not make your own routine?

 

[Tblock1]

Why not make your own routine?

That is what I have started doing, but there is so much stuff I want to get in there it gets confusing lol. I want to do smolov jr for bench, rock climbing, lifting, pt circuits, running, and other cool extra lifts.

i'll post up later today what I think my baseline routine will be though, I really want to get a strong 1 handed barbell snatch now, I loved them yesterday and it would be sick to be doing 135 for a couple reps.

 

[Andalite]

Alright so I need a little help:
Does anyone have a good idea of a base routine for bench, squat, and row? I want to do deadlifts on Friday, and I will probably do the smolov jr for bench at some point, but I want to add weighted pushups and pullups, speed bench, close grip bench, and some gymnast style stuff. Plus I need to find out when to do my shoulder day (I'll be doing split jerks and db press)


Ahhh!

Are you a bodybuilder riding the strength donkey???

 

[Tblock1]

Are you a bodybuilder riding the strength donkey???

Potentially....not really sure what I am...........lol

Thursday 3/18/10
Went to rock climb today but my rigth ring finger felt strained
Cycling: around 15-20 minutes, really slow, 110 calories burned
Hanging leg raises: 5x10 1st time doing these, did some reps with my knees touching chest instead of straight legs because I got tired
DB snatch: 1x5x60 top set
I'm obsessed with all 1 handed snatches now lol, I did them 2 days in a row now

 

[ExtraMile]

i like one handed snatches, i think if i used a BB for them thoguh I would get told off by the gym manager and/or i would hit someone with the bar lol

 

[Andalite]

Potentially....not really sure what I am...........lol

bit difficult to do anything quite well then, you know? You gotta choose where your passion lies. You can't play hop scotch with goals because then all you do is end up spinning your wheels.

 

[ExtraMile]

bit difficult to do anything quite well then, you know? You gotta choose where your passion lies. You can't play hop scotch with goals because then all you do is end up spinning your wheels.

my goals are size and strength.

I lift heavy with on my big 3 lifts which are deadlift, ATG squat and benchpress because I plan on competing in a full powerlifting meet this year. I do 2-4 assistance exercises each workout for each of those big 3 lifts and with the assistance exercises I do a little more volume but still go heavy. I either do several sets of a certain amount of reps and use a lighter weight so I can complete all sets or I pyramid up to one max set. I have one whole workout dedicated to military pressing strength even though that is not a lift I plan on competing in. I have started to compete in weightlifting now and I am stronger every week. I PR every lift pretty much every workout.

I also gain bodyweight and get bigger doing this, I have gained 25lbs since around november-ish time and maintained by bodyfat level.

So I gain strength and size, and I have competed in a weightlifting competition and own a british record for it.

What makes you think you can only do one thing? The only time I can think this would be true is when you want to dramatically drop bodyfat but also gain alot of muscle at the same time, that is often impossible...