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Self Motivation

E

erickthegreat11

New member
I'm going to post my workouts that I do. Reply if you want, but this is to motivate myself.
Sun.12-2-01: bench/10,6,4@95&160 dips/9,6,4@bw
overhead press/8@95/6,4@45&90
triceps pushdown/9,6,4@30&55 chins/8,6,4@90&bw
curls/8,8/6,4@20&40/5,5@36
no cardio
weight 195#:fro:
 
Mon.12-4: no weights, no cardio

DUUUUDE!!! You didn't workout today!!

Just F-ing wit ya.

FHG
 
12-4 tues: bench/11,7,5@95&160 dip/9,6,6@bw
overhead press/9,5,4@45@90 triceps pushdown/11,7,6@30&55
chins/8,6,4@90&bw curls/9,9/6,6/5,5@16&36
no cardio
:fro:
 
oh yeah, that day I skipped was this rouitne I just finished:
12-5: bar hang/3min,1min25sec,1min6sec/hand gripper warmup
forearm curls/9,7/6,4/6,4@30&55
reverse forearm curls/9,8,6@45&80 squat/10,8,4@95&205
calf raises/11,9,8@105&225 d-lift/12,10,8@70&155
hamstring curls/9,10/7,7/5,7@15&30
no cardio:mad:
:fro:
 
12-10:
Bench:6,6,6@95&165 Dips:6,6,6@bw OH:6,6,6@45&90
TRI:8,8,8@30&55 BIC:8,8/8,8/8,7
thru trial and error I've found that huge strength gains came from going to failure on the last set and only the last one. I'm experimenting with numbers now to see which number of reps is best.
no cardio
Ahhh looks ok but you seem like a pussy.
Click to expand...
:mad:
Just cause I smell like pussy doesn't mean I am one (hehehe):fro:
 
I wonder why I always lifted to failure. Well, anyway I'm breaking strength plateaus. bench6/6/6@95&175 dips8/8/8
tripushdown8/8/8@30&60 overhead 6/6/4@45&100

chins6/6/6@90&bw s-rows8/8/8@200 curls8,8/8,8/8,8@16&32
hang1'30"X3 forearm curls6,6/6,6/6,6@30&50 rfarm curls6/6/6@45&##

squat8/8/8@95&210 calf raises8/8/8@95&225 d-lift8/8/8@70&155
ham curls8,8/8,8/8,8@12&25

I definitely will not be going back to training to failure. I've done this for a couple years and it got me no where, just look at my numbers. I just wish I'd done this sooner. On my current method I can add 5# every session (1# per day) on my exercises involving more than one side. (ex bench, tri pd, not isolation curls). Of course I know I can't keep that rate up forever, so I'll cycle to a different rep scheme to find something else that works. I've also considered, like on my overhead press, since I missed my last set and failed to get the right amount of reps, I'll drop 5# and add one rep (instead of 6x3 I'll do 7x3, then 8x3 and then try adding weight again). Well time for someone else to say something.:fro:
 
erickthegreat11 said:
bench6/6/6@95&175 dips8/8/8
tripushdown8/8/8@30&60 overhead 6/6/4@45&100

chins6/6/6@90&bw s-rows8/8/8@200 curls8,8/8,8/8,8@16&32
hang1'30"X3 forearm curls6,6/6,6/6,6@30&50 rfarm curls6/6/6@45&##

squat8/8/8@95&210 calf raises8/8/8@95&225 d-lift8/8/8@70&155
ham curls8,8/8,8/8,8@12&25

On my current method I can add 5# every session (1# per day) on my exercises involving more than one side.
Click to expand...

Can you explain your rep scheme a little bit more? Maybe it's just me, but I can't seem to grasp what, say "bench6/6/6@95&175" means. Also, what do you mean by 1# per day, are you doing the same workout every day, or just saying that every five days you do a workout, go up 5#'s so that's 1# per day for 5 days?

Thanx,

NateDogg
 
My current method is 5 days between workouts. I'd been stuck at the same weight for a while, then radically changed technique to where I could add 5# each session. This has settled down a bit so I'm going to try a different scheme. 6/6/6@95&175 means 6 reps, 3 sets. warm up with 95# for 10 reps, then 175# to work out.
my new method adds weight at a slightly lower average (around 3# per session). I'll start off with 6 reps and 3 sets, then next session do 7x3, then next session 8x3. At the next session I'll add 10# and do 6x3, 7x3, and so on. So far this is working excellent on dips, but I'm still testing it on others.
I don't know if you train to failure on your sets, but it doesn't work well for me. It worked all right, but progression was slow, then stopped, and went backwards. It pisses me off all the folks who say to go all out. The differences in strength are night and day between what I do now, and when I trained to failure.:mad:
 
well, I hit another wall on the bench again as well as chins. I'm trying another method for this, I'll update on progress. i've added cardio once again. I figure I just had been trying too hard on cardio and got burnt out. I slowly ease into it now, and keep my heart rate at about 160-170. I am going to try to do this every day. This should work since the intensity is pretty low.
fro it......:fro:
 
I never quit

Well.... my previous post was about a straight rep scheme (6,7,8). I stated "never to failure again". I was wrong. My straight rep scheme was sucessful because of my body's adaptaion to all out sets. I'm trying a cycling intensity scheme of my own. 2 sessions of failure with 2 sessions of straight sets. To be more specific:
lifting to failure with a weight in which I fail at 9 reps, for 3 sets. If I reach 11 reps on a failure session, then I add 5# to the next session.
straight session is the 9 rep weight for 6 reps of 3 sets. 5# is added to the next straight session, assuming all reps completed, if not I keep the same weight.
example:
session 1(X#)9 reps, 7 reps, 5 reps
2(same weight) 11 reps, 9 reps, 6 reps
3(add 5#) 6 reps, 6 reps, 6 reps
4(add 5#) 6 reps, 6 reps, 6 reps
5(same weight) 9reps, 7 reps, 5 reps
6(same weight) 9 reps, 6 reps, 4 reps
7(same weight) 6 reps, 6 reps, 6 reps
8(add 5 #) 6 reps, 6 reps, 6 reps
when I failed to reach 11 reps on session 6, I kept the same weight when I cycled the intensity back down. This allowed my body to recover slightly by keeping the same weight and lowering intensity. I think I'm onto something. I'd like to know what you guys think. (I'm more interested in strength).
:D :D
 
Oh.....yeah

Careful review, studied why progress stopped and how strong I really was at that sticking point. I've gone back to 5 day recovery and it seems to work a lot better. I'll update significant gains. I skipped for too long and lost strength, but have since come back a little stronger, anyhoot...... I'm goin' liftin':D
 
I'm confused

Do you ever workout legs???? it seems very disproportionate. I was wondering are those dumbell weights or the weight altogether, if it is altogether try uping you warmup weight a little.
Try this, my yester day routine.
Flat Bench 160 warmup for 20 reps, 2nd set 205 for 15 265 for 8 225 for 10
Incline 155 for 12, 180 for 10, 8
Dips, 20, 20, 17
Seated dumbell frenchpress. 50for 20 60 for 15 and 70 for 12
pushdowns 130for 18,16,12
then dumbell flyes 45 for ,15,11,10
 
I include the 45# barbell in my weight numbers (a little ego boost). If you look back on this thread you'll see I haven't made much improvement over the past months so I tend to skip the less than fun exercises when I'm not motivated.
squats: ass to floor, haven't done these for years.
80#10X4
next day pretty sore
next day can't walk normally
next day almost no soreness.
I'm trying 10X4 for all exercises for a while because I looked at when I did partial (roughly 2/3 rep range) d-lifts. I did 10X4 with 5 days rest and was able to add 40# in 20 days!! It was as if I was lifting the same weight for those twenty days, but it got harder to hold onto the bar. Then I got distracted and stopped doing them for a while and forgot my rep scheme!!!! I realize how stupid this must sound, and it is, but that's what I keep a log for, so I can go back and see what worked. I'm after strength over size.:rolleyes:
 
2-17
behind neck pull down:10X4 110#
seated row: 10X4 190#
bb curl: 10,10,9,4 80#
deads:10X4 155#

2-17
bench: 10,10, 10,9 150#
dips: 10X4 0#
overhead press:10X4 65#
tri pushdown:10X4 45#

2-18
squat: 10X4 85#
calf:10X4 120
forearm:10X4 45#
reverse f.arm curls:10X4 65#
grip work: 10X4 15 turns adj gripper

schedule 5 day rest between individual workouts.
2-21 behind neck pull down, seated row, bb curl, deads
2-22 bench, dip, overhead press, tri pushdown
2-23 squat, calf, forearm, reverse f. arm, grip work
Thinking of adding a chest isolation exercise. I don't have dumbells to do db bench presses. I do have a butterfly attachment on my weight machine, might go back to it.
 
(insert huge time lapse here)

Hit 285# on the Deadlift about an hour ago.
195#narrow bench
195#wide bench
Switched to a quasiwestside style of powerlifting. For the most part it's wside only I have yet to do a DE Deadlift day. Any previous max figures were estimates and apparently way off.
notice wide and narrow bench are the same weight, but my wide should have gone up considerably.
I was reading floor press threads and thought that I should add that I don't do the bench press on a conventional bench. I have a bench set up in a power rack/cage (home made) and start all bench lifts about 4 inches off my chest. In other words, I don't unrack the weight, but start and end reps at the bottom of the press.:D
 
squat up 155 to 175. Used 2X8 method at 130#, then did 5X5 method, then ME type method today. Going to try this for bench press as well. Did dumbells at 50# for bench press 6X4. Feel very strong for tomorrow's ME. Old bench max 205#. (Narrow and wide).:fro:
 
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