ACZECH's Main lifts log

[AngryMuscles]

don't forget the dreaded good mornings!

 

[Aztech]

don't forget the dreaded good mornings!

What exactly is a good morning? Is it where you rest the bar on your traps as if squating then commence to bend over is if picking up the deadlift?

 

[AngryMuscles]

http://www.exrx.net/WeightExercises/Hamstrings/BBGoodMorning.html

yeah..but bend your knees a bit

 

[Aztech]

awesome thanks...i actually incorporate those into my warm-up, bar only. Maybe i should make them a staple in the workout, or maybe do deadlifts one week and good mornings the next..?

 

[Winter]

awesome thanks...i actually incorporate those into my warm-up, bar only. Maybe i should make them a stable in the workout, or maybe do deadlifts one week and good mornings the next..?

I would say keep doing deads everyweek and do the good mornings on your leg day maybe?

 

[Aztech]

11/30: Shoulders
First time doing db press in a long time..started out slow
30#x10
40#x10
50#x10
60#x5
65#x5
70#x5
70#x5
75#x5

Upright barbell row
95#x10
105#x8

Incline bench lateral raise
2 sets of 10 reps using the bar

Tricep cable pushdown
full rack for 8 reps

The dumbbell shoulder press felt good..think it's going to be in the next workout for sure. Off to canada in the morning for work...12oz bicep curls..

 

[AngryMuscles]

you could do goodmornings after squatting ..hits the hammies/abs hard.

 

[Aztech]

Did LEGS today:
Squats:
135#x10
225#x5
235#x5
245#x4
255#x2

Good Mornings: (First time)
45#x10
65#x10
95#x10
135#x10

Leg Press
4 plates each side for 10 reps
5 plates each side for 8 reps

Seated Calf Raise
2 plates for 10 reps
3 plates for 10 reps (x 2)

 

[AngryMuscles]

how did the GM feel bro?

 

[Aztech]

pretty good actually. I got done squating and was a little sore in the lower back...but after the GM approach above, back felt great afterwards...and damn do those work the abs pretty good too!

 

[AngryMuscles]

indeed bro. fries your hams/abs and freaking straightens your back lol! enjoy

 

[Aztech]

Chest
Flat bench
135#x8
185#x5
225#x5
235#x5
245#x4
255#x1

Smith Incline press
185#x10
195#x9

Pullovers
55#x8 (2 sets)

Flat Flye
30#db x10 reps
40#db x10 reps

Tricep pushdown
full stack for 9 reps

 

[AngryMuscles]

255 is 1rm bro?

 

[Aztech]

255 is 1rm bro?

Well, since i'm a solo lifter (no spotter) I had that "feeling" after completing one and racked it. Once i racked it, i was thinking, "i probably could have hit that for 1-2 more" Better safe than sorry on the free weights and it keeps me from over-training..to a point.

 

[AngryMuscles]

can't get a spotter at all bro??

 

[Aztech]

well, i can...but it's like i'm picky...i want as little help as possible from a spotter...i just want them at that last second. Most people at my gym will be cool with spotting..but at the first sign of anything that resembles struggle, they reach over a yank the bar up...basically wasting my time. I would need a real understanding spotter and instead of looking like a dick, i figure i'll just do it myself...haha unless i'm really trying to break a record

 

[Mulligan]

tell the spotter exactly what you want him to do before beginning the lift. gotta train the spotter.

 

[Aztech]

Yeh, i think you guys are right, i'm probably losing ground by not pushing that extra little bit...i'm trying to motivate my old lifting buddy...but he's since got fat and lazy

 

[Winter]

Good workout. Your bench has been steadily rising lately, nice

 

[Aztech]

300 is the goal
btw..holding steady around 190lbs for bodyweight...kinda disappointed..was hoping to get up over 200lbs