Sculelos Weight Log and Profile (with pics)

[Acela]

Yeah, I am but I still want more... much progress was made but I still have far to go.

of course. we all do. this is a never ending quest

 

[Sculelos]

http://i71.photobucket.com/albums/i149/Samuel101/Samsquatgif.gif

Thats how I do squats, I didn't have a camera so a gif was the second best option.

 

[beerdrinker]

It's hard to tell, but I think you may be rounding your lower back a bit down in the hole. Try to keep your chest up. That should keep your back in enough of an arch to correct it.

Look up Squat Rx on Youtube. It's a series of vids that are amazingly good for working out common problems in the squat.

 

[Sculelos]

It's hard to tell, but I think you may be rounding your lower back a bit down in the hole. Try to keep your chest up. That should keep your back in enough of an arch to correct it.

Look up Squat Rx on Youtube. It's a series of vids that are amazingly good for working out common problems in the squat.

Yea, I watched those, and yea I'm very minamally rounding my back in that pic as it was kinda difficult as my brother took like 5 seconds to take my pic and I was getting tired, lol... anyways.

http://s71.photobucket.com/albums/i149/Samuel101/?action=view&current=lowsquat.jpg

That is a still pic, I think if you closely examine it you will find that what appears to be a large part of the rounding is actually just my shirt folding, I'm still very minimally rounding my back though. usually I keep it more straight.

Edit: Also I believe in this pic I'm not rounding my back at all, which is probably closer to what I do when doing very heavy.

http://s71.photobucket.com/albums/i149/Samuel101/?action=view&current=P1010107.jpg

 

[Sculelos]

Workout #56 10-12-07

Well todays workout was awesome, nailed excellent form on everything so I'm really happy about that.

Weight: 217lbs

Squat: 45x5, 95x6, 135x5, 165x5x3, probably increase in these next time.

Military Press: 45x5, 65x5, 85x5x2, 85x4, 85x2, arg failed on getting my last rep in which means I need to repeat next time I do these.

Pendley Rows: 135x5, 165x5, 160x5x2, these were good, banged them out pretty fast, probably increase fully to 165 next time.

All in all a good workout, hopefully sticking to rippetoes theory of not increasing the weights until I can do 5 reps, 3 sets of the same weight perfectly will help me even more.

 

[Sculelos]

Workout #57 10-15-07

Well today my routine was actually split into two different parts, since I went in the morning and ran out of time and had to leave for work so I came back after work and finished it.

Also adding Needsize Sit-ups, Hanging leg extensions, Pull-ups and Dips to my routine although I'm still not sure how I will fit them in, might just come in after work twice a week or so and do them, or just do them in the morning if I have time.

Weight: 214-217lbs, weighted myself twice, once in morning once in afternoon.

Part 1: AM workout.

Squats: 45x5, 135x5, 170x5x3, slammed all of those out with excellent form, they weren't very hard at all and I will be very suprised if I don't increase next time.

Pullups: 7 -60lbs, 5 -30lbs, 3 - 15lbs: These I did when I was resting my legs for my next set of squats, the - are actually negative numbers since I was using an assist machine.

Bench: 45x5, 135x5, 145x5x2, Only did two sets and freaked because of time and went to deads, wern't to difficult.

Deadlift: 135x5, 185x3, 205x3

Misc: Did some legs raises and sit-ups but I don't remember how many sets reps or how much weight I used.

Part 2: PM workout

Bench: 95x5, 135x5, 155x3*, *actually did 5 reps on 155 but two off em someone was helping me, on the last one I definitely needed it although I'm not sure if I needed it on the 4th, oh well though.

Deadlift: 135x5, 185x5, 195x5, none of these where too difficult either, wasn't time constrained so I finished them.

Military Press: 45x5, 65x5, 85x3, Eh was just seeing how tiring these where, not to bad but I didn't want to keep going as I gotta do them next workout.

Pullups: 5x2 - 45lbs: Just wanted to try these again.

Situps and Leg extensions: Again not sure of how many exactly I did, probably will do these in the future but won't log them down since I do them in between other things so I never remember how many I do.

Overall an excellent workout, hopefully I won't be too beat up by the day after tomorrow for the next workout.

 

[Mercere]

I would do the assistance exercises (abs, pullups, dips) after your main lifts. They shouldn't interfere with your progression on the squat, bench and the deadlift. Don't squeeze them between your sets. Other than that everything seems well, good progress man.

 

[Sculelos]

I would do the assistance exercises (abs, pullups, dips) after your main lifts. They shouldn't interfere with your progression on the squat, bench and the deadlift. Don't squeeze them between your sets. Other than that everything seems well, good progress man.

Yea, I'll probably start doing them after, today I just wanted to fit them in somewhere and didn't have much time or at least I thought.

I'll probably just start doing the assistance exercises after, probably will do just do pull-ups, dips, sit-ups and hanging leg raises, might throw in some curls as well.

I think I'm at the point where more upperbody training would be benificial.

 

[Mercere]

If the exercise count gets too high and you're short on time or energy, you could try doing chin-ups (palms facing you) instead of pull-ups for biceps. You'll save some time.

 

[Sculelos]

If the exercise count gets too high and you're short on time or energy, you could try doing chin-ups (palms facing you) instead of pull-ups for biceps. You'll save some time.

Yea I guess that would work, If I do curls I won't do very many of them as I like compound movements a lot more then isolation exercises, but doing chins sounds like a good idea.

Hopefully I can work up to a lot of un-assisted pull-ups/chins because the most I can do now is like 3 reps.