ACZECH's Main lifts log

maybe a vid at 5 plates as that would be PR for me...btw, no belt, no straps
 
Last edited:
Aczech said:
actually...it's really wierd...since i started the GM business...my back ISN'T sore after the workout whereas before it would be...then again, i'm not really loading the bar up on the GM's but it's enough to feel it!
Click to expand...
You are stretching your back when you do GMs, so that might be a reason for not being sore after a workout.
 
Like what's wrong? you were able to post..
Thanks for the comments guys

Anyways, lifted Shoulders yesterday before heading up to the casino

DB Shoulder Press
40#x8
50#x5
60#x5
70#x5
Had to stop cause my left wrist started bothering me

Seated front Lateral raise
30#db x10
40#db x7

Upright Row
95#x10
115#x7

Standing side Lateral raise
30#x10
40#x6

Cable Tricep pushdown
full stack for 11 reps

Not the best shoulder workout...but got the job done for me
 
yeh, it only hurt doing the shoulder press...maybe some sort of small stabilizing muscle/tendon in my wrist that's not used to supporting a heavy DB
 
My wrists use to hurt a bit as well, until I got wrist wraps. I think maybe your wrists start to bend backwards b/c they can't support the weight; I suggest you go out and purchase some wrist wraps before you start developing tendonitis. Be careful!
 
Hit the LEGS last night:
Squats
135#x10
225#x6
245#x5
265#x3

Hack squat
2 plates each side for 10 reps
added a plate and got 2 reps

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

Pullovers

Leg extension
2 sets of 10
full stack for 7 reps

Spent. Squat continues to slowly move up.
 
nice work Acz,
what kinda rep scheme are you trying to hit on sqts?
8's, 5's, 3's?
depending on which one it is, you could make a slight change to your wt progress on those rep ranges to allow you to move the wt on the bar up a lil faster from work out to work out.
when i go heavy i like to hit a 3 or 5 rep area, prefer 3's..then i just keep adding wt to the bar from set to set until i cant hit 3 reps anymore..then try and beat that number the next week.
 
thanks adidamps2...

Basically I'm trying to work my workouts like this: First exercise, the main compound exercise for strength (3-5rep) and then a few more exercises for the size (6-10reps). I look at my last workout and set out to beat something in it. Like, before i did this leg workout, I looked at my previous... and saw 225x5 245x5 265x2...so my goal was to beat one of these...and i did on the 225x6 and 265x3...next time i will look to beat one of those...maybe warm-up and go for 265x4 or try and hit the 225x7-8 or maybe, depending on how i'm feeling..go for 275.

I'm sure that's all a little confusing...but i look to do better on something everytime..not always the same thing..just depends on how I feel that day. The way i'm feeling now, i wanna go for reps on the 275.
 
Good workout Acz. Instead of hack squats, try throwing in a set of 20repped leg press - that will fry the shit out of your legs & it'll get your legs strong in no time. :)
 
Had a CHEST workout last night:
Flat BB Bench
135#x10
185#x5
225#x5
245#x5
265#x2

Hammer Strength Wide-grip Incline press
1 plate each side for 10 reps
added 25# each side for 10 reps
added 25# for another 10 reps
added another 25# for 5 reps

Dips - Gym USED to have a belt and chain but m.i.a.
BW x 20
BW x 20
Reverse grip BW x 8

Flat and incline flyes using 30-35# db
 
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