ACZECH's Main lifts log

[Winter]

Great workout man & grats on the PR. Try going a bit more reps on the calf raises, try aiming for the 20rep range. As for leg ext, I don't think you should go very heavy on them at all because they put a ton of pressure on your knees and do not want that. Just try going less weight for more reps on them if you can.

Just my 2cents.

 

[Aztech]

Chest workout...last workout of 2006

Flat bb Bench
135#x10
185#x6
225#x5
245#x5
265#x3

Incline Wide-grip hammer strength
2 plates each side for 10 reps
added 10lbs each side for 8 reps

Incline db flyes -slow
30#x10
35#x10
40#x8

Dips
18 reps...slight tennis elbow (right) feeling so i ended the workout on the spot.

Best bench to date since i started lifted again.

 

[Winter]

I suggest you not do any dips/skullcrushers and other movements that might hurt your elbow anymore, besides bench press. Don't want that acting up.

 

[tman55]

progress is looking good.

 

[AngryMuscles]

i see you're loving the GM, aczech. good! what winter said, try high repping your calf raises, though mine works fine with heavy weights and mid-range reps and sets. try to go as heavy as you can. well, a new year's resolution: BE STRONG! it's another long year this 2007. see ya 'll

 

[Aztech]

thanks guys..back into the gym tomorrow for some deadlifting

 

[Winter]

I was just going to ask about your deads - you haven't done them in quite awhile.

 

[Aztech]

shooting for 405x5

 

[Winter]

Good luck

 

[Aztech]

yeh..i'm gonna need it

 

[Aztech]

Well...aren't I just the man with the plan - BACK

Deadlift - raw, no straps
135#x8
225#x5
315#x5
405#x5 (3 touch and go...last two, released and re-gripped) -all-time PR
455#x3/4 a rep - just couldn't lock it out (never got this off the floor before)

Bent over BB row
135#x10
155#x8
175#x9

'xlpode' lat pulldown
2 plates each side for 10 reps
added 25 lbs each side for 7 reps (x2)

BB curl
65#x10
65#x7 - Beat

I came, I saw, I conquered.

 

[Winter]

Great work on the deadlifts man. Next time if you want to hit the 455, go lighter on the previous sets. But overall, nice job

 

[Aztech]

thanks winter..i knew after the 405 i could hit it if i tossed a ten on each side and since i was feeling pumped...i tossed a 25 on each side and said "let's go for it"

 

[luquillo78]

Nice deads aczech. Congrats on the pr.

 

[Aztech]

Nice deads aczech. Congrats on the pr.

Thanks..you keep cutting and I'll catch up to your numbers soon

 

[AngryMuscles]

strong. you'll get there bro. i'm still working on my deads...as compared to most people here, who can already easily use 300 lbs for warm ups, i'm still a bit long way from it.

 

[Aztech]

just takes time...i've always had a pretty good deadlift..in comparison to my squats and bench.

 

[adidamps2]

congrats on the PR Acz...strong back

 

[Aztech]

Shoulders:
Seated BB military press
95#x8
135#x6
155#x5
165#x4
175#x2

Seated DB Press
55's#x10
60's#x10
65's#x5

Side DB Lateral Raise
30's#x10
35's#x5

Incline front BB raise
45#x8
50#x5

Overhead one-hand BB press - for fun
1 set of 10 with just the bar for each hand

Feeling good...weighing 191lbs

 

[Winter]

Good workout, but watch out for the low repped BB military presses. I did that once and it hurt my shoulder for a bit - I had to lay off of shoulders for sometime.