SkyFlyer's Online Log: A Rise To The Top

[djeclipse]

Wednesday, Apr 9/08

Overhead Squat, Standing Row, Seated Row, Dumbell press, Leg press.

3x8-12

I just assumed I could do Overhead Squat because I have a good back squat. That shit is hard as hell. I could only do the bar comfortably. And wobbled around with a 5 on each side. Kind of embarrassing but It felt crazy on my core and I intend to keep on going with it.

So does anyone else have comments on my routine???

http://www.elitefitness.com/forum/w...you-590612.html

ya, Over head squat requires a really strong core, it looks a lot easier then it is.

Your link doesn't work by the way.

 

[skyflyer231]

So on Saturday I just used a barbell I have laying around and did light overhead squats for warm up, powercleans, floor press, curls, and tri extensions. This workout was actually fairly intense.

My new routine starts tomorrow though for lifting. Here it is. Thanks to DJ for helping me clean it up a bit.

Tuesday:

1) Back Squat (5x5)
2) SLIGHTLY CLOSER Grip Bench (4x10)
3) Power Cleans (5x10-12)
4) Bent Over Row (3x8-12)
5) Chins (3xfailure)
6) Dragon Flys (3xfailure)

Thursday:

1) Light Overhead Squat (4x10)
2) Deadlift (5x5)
3) Standing Military (5x8-12)
4) Lateral Raise (3x8-12)
5) DB Standup (3xfailure)

Saturday:

1) Front Squat (4x10)
2) Bench (5x5)
3) Bent Over Row (3x8-12)
4) DB swings/ pullthroughs (5x10-12)
5) Dips (3xfailure)
6) Preacher Curls (3x10-12)
7) Rope Pulldowns (3x10-12)

 

[coolcolj]

why such high reps on powercleans? 5 would be highest I would do, and that's pushing it

 

[skyflyer231]

Tuesday, Apr 15/08

Ok, So I started my new routine and I don't know what the deal is but I fealt weak. I don't know... this is how it went anyways.

Squat
1)145x5
2)185x5
3)225x5
4)255x5
5)275x5

CG Bench
1)195x10
2)185x8
3)185x8
4)185x8

Cleans
1)135x5
2)155x5
3)165x5
4)175x5
5)185x5

Row
1)135X10
2)135x10
3)135X10

Chins
1)6
2)6
3)6

Dragon Flys
1)10
2)10
3)10

I was dissapointed with failing at bench, and only being able to do 6 wide chins. I want to work up to my maxes over 4 weeks like the 5x5 again so I'm going to lower the weight for most things next week and next workout I'll plan it out better.

 

[djeclipse]

It could be that you are simply doing too much like I suggested earlier. You could be over training.

 

[skyflyer231]

I really don't see this as overtraining personally. I'll keep what you've said in mind however.

I've just started the program so we'll see what happens.

 

[djeclipse]

I really don't see this as overtraining personally. I'll keep what you've said in mind however.

I've just started the program so we'll see what happens.

Only you know your own body, if you find yourself stalling on every lift take a step back and re evaluate what you are doing. If the lifts are going up even better.

 

[skyflyer231]

Thursday, Apr 17/08

Today fealt pretty good:

Overhead Squat
1)barx10
2)barx10
3)barx10
4)barx10

Deadlift
1)195x5
2)240x5
3)285x5
4)330x5
5)375x5

All of these sets were with no straps for a change. Was actually easier on my grip than I thought it would be.

Military
1)65x10
2)75x10
3)85x10
4)95x10
5)100x10

Lateral Raise
1)15x10
2)20x10
3)25x10

Ok, turns out I can'te even do the dumbell stand-up exercise. So I'm going to do weighted crunches instead.

Crunches
1)10x30
2)10x30
3)10x30

 

[skyflyer231]

Saturday Apr 19/08

I didn't work out at all today. I ate like complete garbage all day today, and got wasted last night at a club. I was totally hung over all day.

I went to the gym, and fealt like I was gonna barf. I laid down on a bench in the locker room trying to figure out if I could even lift weights without throwing up everywhere. So I just went home.

I'm really feeling dissapointed with myself. I never drink more than once every two weeks. But at times, when I do drink, I abuse alcohol badly. I just have a control problem. Nothing good ever comes from drinking this much.

Whenever I drink like this I regret it so much. Not only that but I can definately say any real stupid mistakes I've made in my life were a result of alcohol abuse. I can totally notice the hinderance to my progress and overall health. So from this point on I'm not going to drink more than 4 drinks in one sitting. I've made it a rule for myself to only drink once every 2 weeks so I think I can stick to this also.

I feel like I need to do this to accomplish my goals and I'll be damned if I'm going to let something as stupid as alcohol abuse get in my way. No more messing around. I'll be back to the gym to lift weights on Tuesday.

 

[djeclipse]

Stay away from the bars if that is where you have problems staying away form booze. It's all about priorities, alcohol and lifting don't exactly complement each other.