Winterlong's Log

adidamps2 said:
8 is still good and if you keep working with it you'll hit 10 after a few...i would bump wt up..but thats me. i think you can do it. and with a work out partener have them help you guide it up when you get stuck on 8 or what ever..force rep that shit up. i miss not have a work out partener. never before had i pushed myself like i did when some one else was there to help and spot me.

Good advice.
 
March 4th
Shoulders
DB Press
60x12
70x10
80x8
**Will move up weight next week on all these sets.

DB Front Raises
30x8
35x6
**Felt easier this week. Going to move up reps next week.

Reverse Pec Flies
115x10
130x8
**Felt much easier this week.

Legs
Squats
135x10
185x8
285x5
315x5**Lol I was screaming out Ronnie Coleman's lines like "yeah buddy" and "Light weight" prior to lifting and everyone was like "wtf..." I dunno, it was fun. :insane2:
325x3**PR**

Hack Squats
355x20**Felt okay. Will move up 10lbs next workout.

Hip Abductor
130x25

Glute/Ham Raises
45x10
55x10

Standing Calf Raises
195x20
215x20
**These felt a lot better than the legpress machine. I felt like these were more effective in hitting my calves.

**Skipped the SLDLs today because tomorrow is back.

Overall, very good workout today.
 
nice lifting Winter and congrats on the PR. nice work. and i love the standing calf raises better too, i think its a better stretch in the calf goin down. IMO. keep it up man.
 
March 5th
Back
Deadlifts
135x10
205x8
285x3
315x3
335x2
**Felt pretty good today except I was a bit tired. Could've done 3 for the 335, but I didn't want to burn myself out.

Wide Lat Pulldowns
140x12
155x10
170x8
185x6

Seated Rows
190x10
205x8
220x8
**These felt good. My hands were torn up after these though. That's the only reason I don't really look foward to this excercise anymore lol. :D

Pullups
BW x 4
BW x 4
**I did these after biceps so arms were a bit shot.

Biceps
Barbell Cable Curls
135x12
155x5 **Don't know what happened here, but my arms just wouldn't lift the weight.

I had an okay workout today. Back was pretty good, but biceps weren't too hot today. I will eat better prior to lifting next back/bicep workout.
 
Weight Update
Gained a pound. I dropped about 3lbs when I was sick for a week and gained it all back and added one pound. My weight gaining has slowed down drastically. I'm not sure what happened, but I'm guessing this is as much as my body wants to hold for now? I've had the same diet plan since january first, but changed my workout routine to hit the same body part 2x a week and I don't see any changes in weight yet.

Will start cutting next week. :)
 
Winterlong said:
Weight Update
Gained a pound. I dropped about 3lbs when I was sick for a week and gained it all back and added one pound. My weight gaining has slowed down drastically. I'm not sure what happened, but I'm guessing this is as much as my body wants to hold for now? I've had the same diet plan since january first, but changed my workout routine to hit the same body part 2x a week and I don't see any changes in weight yet.

Will start cutting next week. :)

Well winter, I guess it's normal to plateau your weight, if not you'll be 250 lbs in no time!
If you continue to make strengh gains you can be sure that you're gaining muscle too.
 
Yeah, that's true, but I had a feeling I would keep growing until a point where I wanted to stop because I made such ridiculous gains the first month while bulking so I thought it wouldn't stop LOL. :D

Well, that's always a good thing to stop gaining too much weight because like you said, I'd hit 250lbs. 250lbs on a 5'8"... phew.
 
Winterlong said:
Weight Update
Gained a pound. I dropped about 3lbs when I was sick for a week and gained it all back and added one pound. My weight gaining has slowed down drastically. I'm not sure what happened, but I'm guessing this is as much as my body wants to hold for now? I've had the same diet plan since january first, but changed my workout routine to hit the same body part 2x a week and I don't see any changes in weight yet.

Will start cutting next week. :)

I don't so much worry about wight as how I look or how strong I am depending on what i'm going for. Weight can be a poor indicator.

You can def work a muscle group two times every week but the woprkout should be different in every way.
 
roccodart440 said:
You can def work a muscle group two times every week but the woprkout should be different in every way.
???
Please explain. I usually do the same workout 2x a week.
 
Do you mean like for chest days, one day I would do barbell and the next check workout, I do dumbells?

What about legs? I can't think much that I can change. I mean... Squats are a staple in my workout.
 
March 6th
Chest - Decided to do a bit extra today.
Flat Bench
140x8
160x5
180x5
210x5
225x3**I still can't get this to move up. What should I do?

Incline Bench
175x10
195x7
**Felt okay. Will try to do same weight again to hit the 195 for 8.

DB Flat Bench
75x10**Very easy
85x7**Left shoulder kinda gave out on these.

Pec Flies
175x10
190x7
**Couldn't get last rep up.

Triceps
Tricep Pushdowns w. V-Bar
150x12
170x10
190(stack)x8
200(stack+10lb)x6**Felt pretty easy. Could have done 8.

Very good workout today. Felt strong throughout it.

Sidenote I joined tennis for the spring and we're running quite a bit during the season so I'm thinkin I can just keep trying to bulk while the running from practices will lean me out. Ontop of that, my legs are shot after running so... I don't know what to do with my leg days?? Should I do legs once a week instead of my usual 2x a week?

Please help. Thanks in advance.
 
Winter your numbers are looking good man.

as far as your bench i dont think you warming up enough (unless your not putting in your warm up lifts). also try going in 20 lb increments backwards from 225 for 5-6 total sets
kinda like this
set1 warmup ( maybe 2 warm up sets if needed)
set2 145 x5
set3 165 x5
set4 185 x5
set5 205 x5
set6 225 x5
**also since you have a spotter right, have him help you get what ever else you can on a forced rep or 2 of 225, so if you get stuck on your 3rd rep and feel the need to rack it, DONT have him help you force out 1-2 more reps**

also i would give my self atleast 2min rest between sets if neccissary.

if this doesnt work you may wanna go into a 5x3 routine...


as far as your leg routine and running...i would go with legs once a week to help keep them fresh and go balls to wall on that lift day. also i didnt relise tennis had a wt divisions...lol good luck with the tennis thing Winter.
 
Winterlong said:
March 6th
Chest - Decided to do a bit extra today.
Flat Bench
140x8
160x5
180x5
210x5
225x3**I still can't get this to move up. What should I do?

Incline Bench
175x10
195x7
**Felt okay. Will try to do same weight again to hit the 195 for 8.

DB Flat Bench
75x10**Very easy
85x7**Left shoulder kinda gave out on these.

Pec Flies
175x10
190x7
**Couldn't get last rep up.

Triceps
Tricep Pushdowns w. V-Bar
150x12
170x10
190(stack)x8
200(stack+10lb)x6**Felt pretty easy. Could have done 8.

Very good workout today. Felt strong throughout it.

Sidenote I joined tennis for the spring and we're running quite a bit during the season so I'm thinkin I can just keep trying to bulk while the running from practices will lean me out. Ontop of that, my legs are shot after running so... I don't know what to do with my leg days?? Should I do legs once a week instead of my usual 2x a week?

Please help. Thanks in advance.


where in the lift are you getting stuck?
 
adidamps2 said:
as far as your bench i dont think you warming up enough (unless your not putting in your warm up lifts). also try going in 20 lb increments backwards from 225 for 5-6 total sets
kinda like this
set1 warmup ( maybe 2 warm up sets if needed)
set2 145 x5
set3 165 x5
set4 185 x5
set5 205 x5
set6 225 x5
**also since you have a spotter right, have him help you get what ever else you can on a forced rep or 2 of 225, so if you get stuck on your 3rd rep and feel the need to rack it, DONT have him help you force out 1-2 more reps**

also i would give my self atleast 2min rest between sets if neccissary.

if this doesnt work you may wanna go into a 5x3 routine...


as far as your leg routine and running...i would go with legs once a week to help keep them fresh and go balls to wall on that lift day. also i didnt relise tennis had a wt divisions...lol good luck with the tennis thing Winter.
Thanks bro. Nah, I don't do an extra warm up set, I'll try adding an extra one in there. I would try to force out another rep but the 3rd one was a killer. If worst comes to worst, I'll go to 5x3, but 5x5 has helped me drastically move up weights so I want to keep at it until whenever.

A good thing about tennis is that we do tons and tons of springs, jogs, etc so this really makes up for my cardio that I've been missing in my routine. Its a killer though because we run tons the entire week. This means that I always have to bring extra food with me like protein bars, extra waters, etc lol. :D

tman55 said:
where in the lift are you getting stuck?
Usually near the bottom for my 3rd rep. My partner would then push up a bit and I could push it up more but then get stuck again and then he'd go up with me steadily until I racked it.

I was thinking of some paused benching, but I don't know how to set up a routine. I would have to move down on weights right?
 
Last edited:
So for the paused benches, I should lower my weight and should I still be doing my 5x5 routine or should I change it?

Also, pause benching is only done with flat bench right?
 
Winterlong said:
So for the paused benches, I should lower my weight and should I still be doing my 5x5 routine or should I change it?

Also, pause benching is only done with flat bench right?

you have pm
 
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