#31
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Re: Mike\'s Log
you're doing too much unnecessary chest work imo. There's no reason to do flat, incline, and decline all in one workout.
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#32
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Re: Mike\'s Log
What do you think a good chest workout would be? Im not into functional strength workouts right now...more bodybuilding oriented. (except legs, i want strong legs not too worried about how they look) Anyways i havent done much research in awhile so lemme know and Ill look into it
-Mike |
#33
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Re: Mike\'s Log
Mmm, even for bodybuilding at your weight levels you're probably better off doing some different variety stuff rather than all the different chest presses.
Maybe something like bench press pullover flies dips You could also combine chest + upper back in one day to do a balanced/antagonist thing and hit it more often. |
#34
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Re: Mike\'s Log
10/24/2007
Biceps 3min bike warmup Seated DB Press 10x30 warmup Standing BB Curl 10x40 warmup 10x70 7x70 8x60 Incline Hammers 2x10x25 12x20 Cross Body Hammers 3x10x20 Well, today was supposed to be shoulders but after my warmup set I realized I was way too sore. I was pretty short on time as well (gf's volleyball went late) so I decided to just do biceps, which will be my arms workout for the week. My tris are also v. sore from chest day and they will get a bit more work on shoulder day (hopefully tmrw) so that should suffice. I might throw in a set of dips or something tmrw if they arent too sore at the end of the workout. Anyways, workout was ok...still noticing a quicker fatigue which sucks but hopefully will stop soon. I was also coughing a fair bit at the gym so still a bit of lingering sickness. Im gonna double up on the vitamin c today and tmrw ive been slacking on it. Thats about it..my chest and legs are still super sore I can barely sit down today..so hopefully theyll be ok for fri (back day) Next weeks goals: 3x10x70 on curls? Dunno. Tmrws workout: Shoulders -Mike |
#35
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Re: Mike\'s Log
10/252007
Shoulders 3min bike warmup Seated Overhead DB Press PR - 10x50 warmup 10x35 10x45 10x55 8x55 Front DB Raises 10x20 2x10x17.5 lateral DB Raises 2x10x17.5 10x15 Rear Delt Machine 2x10x100 Shrugs 8x65 10x60 Cable Pressdowns (tri's) 8x37.5 (pronated) + 8x37.5 (supinated) superset 10x47.5 pronated Felt really strong today. The first working set of DB Press felt suuuper light so that was sweet. Also got a new PR so that was good. Next week im DEF doing military press. Also got in a couple of really quick sets for triceps since I didnt get to do them this week and they werent super sore today. Goals: No idea what mil press will be like. 135 would be cool I guess...I have no idea how much I can do tho, we'll see. Tmrws workout: Back. Im really hoping my legs arent too sore to do deads tmrw. They are still pretty sore from monday (a combination of the delay and also they are sore in weird spots, I think because Im starting to go deeper) If not I may or may not do rack pulls (never done before so I dunno if I will.) And other than that same routine. -Mike |
#36
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Re: Mike\'s Log
Do you wait until you're completely unsore (new word!) to work a body part out again? If you're just a little bit sore but feel pretty strong, are you going to go ahead and deadlift?
I know doing squats (especially at a new depth) after you've been out for a bit will make you sore for days. Is it still at the 'potty flop' stage? |
#37
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Re: Mike\'s Log
Haha no, Im past that stage, but still a bit sore. In general, Ill workout if Im sore, as long as its not the main part Im working out, or as long as Im not extremely sore to the point where I think it will really affect my weights. ie. i wouldnt do shoulders if my shoulders were sore, but if my triceps were a bit sore thats fine (and if they were very sore i wouldnt do shoulders Id prolly do back or legs only). Its usually not a big deal, except with legs/deads on back day tho, and I try to keep them as far apart on the split as possible. Im still a bit sore today, but I think im gonna still try for deads. My biceps are still rly sore too, so the rest of the workout might not be too fun. Oh well.
-Mike |
#38
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Re: Mike\'s Log
10/26/2007
Back warmup bike Wide Grip Pullups 10xbw 6xbw 6xbw Deadlifts pr- 8x225 10x135 warmup 10x185 8x225 5x245 Bent over rows 10x70 10x80 10x70 Forgot to post this on Friday. Meh, workout..decent strength but just wasnt feelin that focused. I was supposed to do another excercise but left early. Next week! Next weeks back goals: 8x245 deads. 2x10xbw pullups (who knows if ill get close to that) 10/29/2007 Chest warmup bike Flat DB Press pr 2x10x65 10x40 warmup 10x70 8x75 9x70 Inline DB Press pr 3x10x50 10x55 9x55 8x55 Decline DB Press 8x55 2x10x50 Was gonna do legs today, but back was still a bit sore and I dont like to mess with that on leg day (esp. since ive had some back problems since Ive been back altho they seem to be gone, knock on wood). Probably a result of too much drinking this weekend/not eating nearly enuff. Oh well. Chest was really good, finally hit 10x70. Might have been able to do 10x75 if Id started with it, as i felt i had at least 2 reps left in me after the 10x70. I wanted to do dips today, but neither me nor the gym has a weight belt so...I guess Ill hafta buy one. Ive never done pullovers and dunno form etc sooo it was three presses again. Hopefully dips next week. Next weeks goals: 10x75 on flat. maybe 8x80. try to do dips. Tmrws workout: legs if i go, have a date with the gf so not sure if ill have time. -Mike |
#39
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Re: Mike\'s Log
10/31/2007
legs Warmup bike Squats PR - 2x10x225 10x45, 10x135 warmup 3x10x205 Walking DB lunge 2x9x50 9x45 lying Hammy Curls 10x95 10x110 8x95 Hmm..meh. I didnt feel like I was going down quite as far as I would have liked with the 2nd set of squats, so I decided to stick with that weight and concentrate on going lower for set 3 instead of upping the weight. Weight was pretty meh but hopefully i will get it going back up soon. I think my hammy's/glutes are super weak compared to my quads right now and it makes not going all the way down on the last few reps so tempting. Need to work on that. Takes awhile to unlearn bad habits I guess. DB lunges were alright, almost up there with my best. Hammys felt rly good, I wanna start with sldl's but I seriously am so exhausted after lunges. I dunno...didnt do calves again...meh, maybe next time..not a big priority. Next week goals: No idea. legs are being pretty erratic and i have no idea what to shoot for. maybe same weight with very strict form. might go 135, then 185 instead of str8 to 205 or 225. Id like to lunge with 55's as well which would be a first for me...we'll see tho its making me sort of cringe thinking about it. Side note: Weight has finally broken my plateau...after being sick/hurt for the 3 weeks it dropped from I think 171 down to 165 about 10 days ago...its not back up to 173 which is an all time high, so yay. Definately noticing some improvements in size too, so its not all just fat [img]/images/graemlins/smile.gif[/img] (even tho i have been slipping a bit on diet lately..but pretty good for the most part [img]/images/graemlins/wink.gif[/img] -Mike |
#40
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Re: Mike\'s Log
11/01/2007
Shoulders 4min bike warmup Seated DB Overhead Press PR 10x55 8x55 10x60 8x55 Standing Military Press 6x95 6x85 Front DB Raises 3x10x17.5 lateral DB Raises 3x10x17.5 rear delt machine 10x100 10x115 8x115 Shrugs 10x60 Didnt get to do military press to start the day like I wanted to...all the bars were being used, which is becoming a common theme in my gym (and is v. annoying) I finished my DB press and a bar opened up so I figured I felt pretty good stamina wise, and Id do a couple sets. They went ok and my shoulders were really burning after. Shrugs I only did 1 set cuz I have been having callous problems lately and I have deads tmrw most likely so I thought Id save the grip cuz I dont really care about traps. All in all, strong workout, set a PR on the DB press for the 2nd week in a row and felt v. good endurance wise. Goals: Hmm I dunno maybe 115x8 on the mil press? I have no idea if I can do it or not but itd be cool so Ill try. Tmrws workout: Back. Hopefully goes well..its been a pretty good week so prolly gonna be a good workout (as long as my hands hold up) -Mike |
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