Powerathlete
New member
Nice to see another log here. Keep it up!!
adida's 1st log...
- Thread starter adidamps2
- Start date
Wo3
Day2
28 November 2005
Chest
5-10-20 took 2 min breaks between each super set
Flat bench (my bench was shitty today…felt good goin into the gym but my bench was horrible)
215x3 205x2 185x5
Inc db press
55x10 55x8 55x1(couldn’t get it up…lol)
Standing low cable fly
30x12/20x8 20x20 10x20
Tri
Rev grip press down
80x20
120x8
140x6 (whole stack)
Lying db supine press
20x12—2 sets
Cybex tri extention
50x15
70x12
Shoulders
SM upright rowe
115x10
115x8
Side lat cable raises
15x15—2 sets
Inc face down db rear lat raise
15x8
10x8
Inc plate raises
35x10—2 sets
Cardio
Cycle 10 min 95cal
Stryder 10 min 130 cals straight to cycle 10 min 91 cals
it felt good to be back in the gym after several days off....
I think my lack of bench may have to do with how horrible my diet has been lately—or the fact that I didn’t wear my hat today…I’m not sure which—but I felt like a lil girl getting crushed under 205lb’s..oh well next week I’ll make up for it..
Day2
28 November 2005
Chest
5-10-20 took 2 min breaks between each super set
Flat bench (my bench was shitty today…felt good goin into the gym but my bench was horrible)
215x3 205x2 185x5
Inc db press
55x10 55x8 55x1(couldn’t get it up…lol)
Standing low cable fly
30x12/20x8 20x20 10x20
Tri
Rev grip press down
80x20
120x8
140x6 (whole stack)
Lying db supine press
20x12—2 sets
Cybex tri extention
50x15
70x12
Shoulders
SM upright rowe
115x10
115x8
Side lat cable raises
15x15—2 sets
Inc face down db rear lat raise
15x8
10x8
Inc plate raises
35x10—2 sets
Cardio
Cycle 10 min 95cal
Stryder 10 min 130 cals straight to cycle 10 min 91 cals
it felt good to be back in the gym after several days off....
I think my lack of bench may have to do with how horrible my diet has been lately—or the fact that I didn’t wear my hat today…I’m not sure which—but I felt like a lil girl getting crushed under 205lb’s..oh well next week I’ll make up for it..
Powerathlete
New member
I here ya. My gym was closed so I just decided to run on turkey day to rid myself of at least some guilt.adidamps2 said:
Wo3
Day3
29 November 2005
Back
Rack pulls(1st time doing these, felt good could have went heavier)
225x8
255x8
v-bar pull down
110x10
110x7
Kneeling high cable pull down
120x6
100x8
Straight bar pull down (1st time doing these too, felt good need to work on form more though)
60x10
80x8
Bi’s
21’s
45x7/7/7—2 sets
Over head cable curls( thought my bi’s were gonna explode here)
40x10—2sets
Lying over head curls
60x15—2 sets
Calves
Single leg into reg calf sm calf raises
Bwtx10/10/0
115x10/10/10
115x8/8/12
Abs
Leg raises
10reps—2 sets
Cardio:
Tredmill: 10 min 117 cal
Stryder: 10min 131 cal straight from this to cycle
Cycle: 10 min 79 cals
Felt good in gym but don’t feel I hit back enough felt strong but not enough work I think..and my abs are so weak its pathetic…guess that’s just more incentive to hit them more. Diet still lookin good noe that I’m getting back on track…dropping some carbs and fat to try and lower my BF %..
Day3
29 November 2005
Back
Rack pulls(1st time doing these, felt good could have went heavier)
225x8
255x8
v-bar pull down
110x10
110x7
Kneeling high cable pull down
120x6
100x8
Straight bar pull down (1st time doing these too, felt good need to work on form more though)
60x10
80x8
Bi’s
21’s
45x7/7/7—2 sets
Over head cable curls( thought my bi’s were gonna explode here)
40x10—2sets
Lying over head curls
60x15—2 sets
Calves
Single leg into reg calf sm calf raises
Bwtx10/10/0
115x10/10/10
115x8/8/12
Abs
Leg raises
10reps—2 sets
Cardio:
Tredmill: 10 min 117 cal
Stryder: 10min 131 cal straight from this to cycle
Cycle: 10 min 79 cals
Felt good in gym but don’t feel I hit back enough felt strong but not enough work I think..and my abs are so weak its pathetic…guess that’s just more incentive to hit them more. Diet still lookin good noe that I’m getting back on track…dropping some carbs and fat to try and lower my BF %..
they were sick..lol my bis were starting to baloon after the 21's then those pushed it to almost unbarable...i'm seriuse when i say my bi's were about to tear through my skin...i had too take a few minute b4 i did the laying over cable head curls just so i could curl my arms down toward my head..it was great...
crazymike said:
CM i'm not completely sure yet--strength is always good to have--esp when the wife needs the pickle jar open...lol
but seriusly i would eventually like to do a BB contest but at 27 going on 28 some times i think i'm to old? however i realize you can compete at any age. realilistically i would like to clean up my physique, i'm carying way to much BF right now around 20-22% right now i'd like to get it down around 15% or less.
i also wanna clean up my physique due to the fact that when i complete my PT cert. i dont want to try and sell my services lookin like a fat ass. kinda hard to convince some one you know what your doin when you look like a coach potatoe. as i sit here and think more about it i'd honestly have to say that strenth and muscle size have to be my two biggest concerns..thanks for asking Mike
back in the gym after 7 days away--starting to not like this holiday season/ work schedual shit right now!!!
08 dec 05
chest
flat bench
95x15
115x12
220x3(realized after the 1st set i wasnt gonna get my #'s)
220x2
220x1(got really pissed at my self here)
185x5(did an extra set for punishment)
think of going to a 5x5 system for bench maybe start at 185 and work my way bak up again...seem stagnant here for some reason
inc db press(felt strong and fresh on these)
60x8-2sets
inc db fly
25x10
25x12
tri's
dips w/ bwt(impressed my self today with these..looking foward to doin 10 a set soon)
8
5
rev bench press (felt really srtong on these today)
135x8
135x10 (got some strength from some were for the extra 2)
felt pretty pumped after these too
rope PD back flat
60x8-2sets
calves
db raises
90x201-3sets
cardio
10 min eliptical 140 cals
20 min cycle 180 cals
felt good in the gym but my bench press has me worried every thing else went up or improved, except my BP..it went down in essence...may be i needed more rest or the fact that i hadnt hit the gym in 7 days but still all the rest of my exercises improved over all...
08 dec 05
chest
flat bench
95x15
115x12
220x3(realized after the 1st set i wasnt gonna get my #'s)
220x2
220x1(got really pissed at my self here)
185x5(did an extra set for punishment)
think of going to a 5x5 system for bench maybe start at 185 and work my way bak up again...seem stagnant here for some reason
inc db press(felt strong and fresh on these)
60x8-2sets
inc db fly
25x10
25x12
tri's
dips w/ bwt(impressed my self today with these..looking foward to doin 10 a set soon)
8
5
rev bench press (felt really srtong on these today)
135x8
135x10 (got some strength from some were for the extra 2)
felt pretty pumped after these too
rope PD back flat
60x8-2sets
calves
db raises
90x201-3sets
cardio
10 min eliptical 140 cals
20 min cycle 180 cals
felt good in the gym but my bench press has me worried every thing else went up or improved, except my BP..it went down in essence...may be i needed more rest or the fact that i hadnt hit the gym in 7 days but still all the rest of my exercises improved over all...
adidamps2 said:back in the gym after 7 days away--starting to not like this holiday season/ work schedual shit right now!!!
08 dec 05
chest
flat bench
95x15
115x12
220x3(realized after the 1st set i wasnt gonna get my #'s)
220x2
220x1(got really pissed at my self here)
185x5(did an extra set for punishment)
think of going to a 5x5 system for bench maybe start at 185 and work my way bak up again...seem stagnant here for some reason
inc db press(felt strong and fresh on these)
60x8-2sets
inc db fly
25x10
25x12
tri's
dips w/ bwt(impressed my self today with these..looking foward to doin 10 a set soon)
8
5
rev bench press (felt really srtong on these today)
135x8
135x10 (got some strength from some were for the extra 2)
felt pretty pumped after these too
rope PD back flat
60x8-2sets
calves
db raises
90x201-3sets
cardio
10 min eliptical 140 cals
20 min cycle 180 cals
felt good in the gym but my bench press has me worried every thing else went up or improved, except my BP..it went down in essence...may be i needed more rest or the fact that i hadnt hit the gym in 7 days but still all the rest of my exercises improved over all...
when you miss a rep on bench what portion of the bench is getting stuck? bottom, middle or lockout?
pullinbig said:
i can bring it down with decent da-cent(sp) but i cant get the push back up...what is that bottom??? right? as you can see my 1st day starting my log i got 220 for 4 then 3 and 3...i dont know why but this last time the wt just felt way heavier than last time...any suggestion's PB? i was thinking of goin back and starting with 200 and doing 5x5 for the next few weeks till i get back upto it...
you may be slightly overtrained on bench. try cutting sets and reps back for a while and see if it starts moving again. plus try some paused benching to strengthen the botton end of your bench. or so bottom up benching in the power rack with pins set at chest level or just above.
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