Josh's progression tracker
- Thread starter josh81
- Start date
josh81
Jiu-Jitsu Blue
5-13-04: Chest, Triceps, Shoulders
Bench Press: 200x5x5
Incline Barbell Press: 130x5x5
Dips: 2x10
Tricep Pressdown 75x8x8
Upright Rows: 80x5x5
Much better workout this time. Lifts felt pretty good. I concentrated particularly on the movements and form today, and felt like I got everything out of my workout. Time to progress the upright rows and bench press. I feel like I can move up, my strength has definitely increased. Next workout is on Saturday.
Bench Press: 200x5x5
Incline Barbell Press: 130x5x5
Dips: 2x10
Tricep Pressdown 75x8x8
Upright Rows: 80x5x5
Much better workout this time. Lifts felt pretty good. I concentrated particularly on the movements and form today, and felt like I got everything out of my workout. Time to progress the upright rows and bench press. I feel like I can move up, my strength has definitely increased. Next workout is on Saturday.
josh81
Jiu-Jitsu Blue
Oh, and by the way...
For anyone who is reading this and is wondering why my incline bench press is quite low in comparison to my flat bench press, it is because the bench I use has quite a high incline. I like using this bench because it really brings my shoulders into the movement as well while still hitting the chest hard.
For anyone who is reading this and is wondering why my incline bench press is quite low in comparison to my flat bench press, it is because the bench I use has quite a high incline. I like using this bench because it really brings my shoulders into the movement as well while still hitting the chest hard.
josh81
Jiu-Jitsu Blue
5-8-04: Back, Biceps
Deadlifts: 210x5x5
Narrow Grip Pulldowns: 150x5x5
Bent over Rows: 140x5x5
Incline Dumbell Curls: 35x10x10x10
Workout went fine. Except I feel like I could be deadlifting much more...I am probably capable of doing 8 rep sets atleast with 210 lbs. The worksets felt pretty easy, and that's not the greatest sign (asides from the fact that I know my strength has increased). I suppose I'll just keep increasing the weight by 5 lbs a week, because I don't want to rush into things and add major weight too quick.
Deadlifts: 210x5x5
Narrow Grip Pulldowns: 150x5x5
Bent over Rows: 140x5x5
Incline Dumbell Curls: 35x10x10x10
Workout went fine. Except I feel like I could be deadlifting much more...I am probably capable of doing 8 rep sets atleast with 210 lbs. The worksets felt pretty easy, and that's not the greatest sign (asides from the fact that I know my strength has increased). I suppose I'll just keep increasing the weight by 5 lbs a week, because I don't want to rush into things and add major weight too quick.
josh81
Jiu-Jitsu Blue
5-18-04: Legs, Calves
Squats: 220x5x5x5
Box Squats: 220x5x5
Good workout. Increased the weight on the squats again, and made my lifts without a problem. Had to cut out the Calf raises for the night, because they were already burnt from running a mile and a half yesterday. I felt like I would have done more harm than good if I'd have gone on with the calf raises.
Squats: 220x5x5x5
Box Squats: 220x5x5
Good workout. Increased the weight on the squats again, and made my lifts without a problem. Had to cut out the Calf raises for the night, because they were already burnt from running a mile and a half yesterday. I felt like I would have done more harm than good if I'd have gone on with the calf raises.
josh81
Jiu-Jitsu Blue
5-19-04: Chest, Triceps, Shoulders
Bench Press: 200x5x5
Incline Barbell Press: 135x5x5
Dips: 2x10
Tricep Pressdown 75x9x9
Upright Rows: 85x10x10
Okay workout. Increased the weight on the incline press, hit more reps on the pressdowns, and added weight and reps to the upright rows for today. Here is the thing, doing upright rows up to my neck was really starting to bother my shoulders, and so a trainer today told me that I don't have to go that high if thats the case, and to only bring it up to about my mid-chest level. I'm going to raise the weight and lower the reps for next week with this form, this was just to get the movement down. Unfortunately, I feel like I am stuck at the same weight on my bench press. It is becoming somewhat discouraging, because one week I will feel very strong and get my lifts with 200 lbs up well, and on the following week I will not. Any suggestions anyone?
Bench Press: 200x5x5
Incline Barbell Press: 135x5x5
Dips: 2x10
Tricep Pressdown 75x9x9
Upright Rows: 85x10x10
Okay workout. Increased the weight on the incline press, hit more reps on the pressdowns, and added weight and reps to the upright rows for today. Here is the thing, doing upright rows up to my neck was really starting to bother my shoulders, and so a trainer today told me that I don't have to go that high if thats the case, and to only bring it up to about my mid-chest level. I'm going to raise the weight and lower the reps for next week with this form, this was just to get the movement down. Unfortunately, I feel like I am stuck at the same weight on my bench press. It is becoming somewhat discouraging, because one week I will feel very strong and get my lifts with 200 lbs up well, and on the following week I will not. Any suggestions anyone?
josh81
Jiu-Jitsu Blue
5-8-04: Back, Biceps
Deadlifts: 220x5x5
Narrow Grip Pulldowns: 150x5x5
Bent over Rows: 140x5x5
Incline Dumbell Curls: 40x8x8
Good workout, asides from the fact that I wasn't really into it at all. Raised the weight on my deads by 10 lbs this week, and feel ready to keep moving up. Also switched to 40 pound dumbells for the curls, and scratched off the third set.
Deadlifts: 220x5x5
Narrow Grip Pulldowns: 150x5x5
Bent over Rows: 140x5x5
Incline Dumbell Curls: 40x8x8
Good workout, asides from the fact that I wasn't really into it at all. Raised the weight on my deads by 10 lbs this week, and feel ready to keep moving up. Also switched to 40 pound dumbells for the curls, and scratched off the third set.
josh81
Jiu-Jitsu Blue
5-26-04: Legs, Calves
Squats: 225x5x5x5
Box Squats: 225x5x5
Calf Raises: 170x10x10x10
Okay, so now I'm doing my worksets with four plates. I'm glad about that. I also quit doing warmup sets for the calf raises, and now I'm gonna be doing 3 worksets from now on. I feel like I get more out of my workout by doing that.
Squats: 225x5x5x5
Box Squats: 225x5x5
Calf Raises: 170x10x10x10
Okay, so now I'm doing my worksets with four plates. I'm glad about that. I also quit doing warmup sets for the calf raises, and now I'm gonna be doing 3 worksets from now on. I feel like I get more out of my workout by doing that.
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josh81
Jiu-Jitsu Blue
6-16-04: Back, Biceps
Deadlifts: 235x5x5
Narrow Grip Pulldowns: 150x5x5
Bent over Rows: 145x5x5
Incline Dumbell Curls: 40x9x9
Alright, after a 2 week layoff due to a nasty flu virus, I got back in the gym and had a pretty decent workout. I started off deadlifting 225 for the worksets, but that felt easy and so i raised the weight to 235 and did another two sets. It was definitely worth it, because I'm really feeling it in my traps today. I'll try to post the rest of my workouts til I leave for my trip in July. When I started posting my workouts here in April, my deadlift worksets were at 175, and now they're up to 235...Still haven't come close to my plateau yet, and don't expect to for a while.
Deadlifts: 235x5x5
Narrow Grip Pulldowns: 150x5x5
Bent over Rows: 145x5x5
Incline Dumbell Curls: 40x9x9
Alright, after a 2 week layoff due to a nasty flu virus, I got back in the gym and had a pretty decent workout. I started off deadlifting 225 for the worksets, but that felt easy and so i raised the weight to 235 and did another two sets. It was definitely worth it, because I'm really feeling it in my traps today. I'll try to post the rest of my workouts til I leave for my trip in July. When I started posting my workouts here in April, my deadlift worksets were at 175, and now they're up to 235...Still haven't come close to my plateau yet, and don't expect to for a while.
josh81
Jiu-Jitsu Blue
6-19-04: Legs, Calves
Squats: 225x5x5x5
Box Squats: 225x5x5
Calf Raises: 175x10x10x10
I haven't done squats in almost 3 weeks, and so I had to lower the weight by 5 lbs. Nothing too serious, but my knees did feel very weak during my worksets. I'm sure the strength will come back in no time due to muscle memory, so I'm not too worried.
Squats: 225x5x5x5
Box Squats: 225x5x5
Calf Raises: 175x10x10x10
I haven't done squats in almost 3 weeks, and so I had to lower the weight by 5 lbs. Nothing too serious, but my knees did feel very weak during my worksets. I'm sure the strength will come back in no time due to muscle memory, so I'm not too worried.
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