Winterlong's Log

[Winter]

takes alot of work off your hams and puts a lot of stress on the upper body/upper posterior. helps move your DL up too. (damn it! i shouldnt have told you that one. lol )

Hahaha Thanks for the input. I was planning on putting rack pulls in sooner or later. Should I do these instead of my deadlift on backdays?

 

[adidamps2]

i usually switch beween deads and rack pulls every time i do back...deads one week rack next week. you can usually use a few more lbs on racks do to the lack of stress on the legs.

 

[Winter]

January 21st
Chest
Shoulders felt pretty good today, not much pain except when I did dips

Flat Widegrip BB Press
165x5
190x5
210x5
230x4
135x12
**I missed a set but... wow. I moved up on weight like CRAZY from last week. I actually like doing a set less because it seems like I have more strength to move up.

Incline Widegrip BB Press
170x8
180x6
**These were pretty easy.

Dips
BW x 12
BW+25 x 8
**My shoulders were hurting so I didn't force out the last two reps for the last set.

Pec Flies
135x10
150x10
165x8
105x12
**I love doing these. They're fun

Bench Machine - Slow reps(3seconds back, 3seconds push)
150x3
**Just messin around here, but these were fun too lol

**Overall, I had a really nice workout. My flat bench weights are SHOOTING skyhigh! I'm real stoked about that. I don't ever want to cut down, but I gotta look good for the beach

 

[adidamps2]

i hate you and your free roaming test levels at your age...
to be 18 or even 20 again...and know what i know now..your way ahead of the game at your age...and for that i salute you..


P.S. you suck...lol

 

[Winter]

i hate you and your free roaming test levels at your age...
to be 18 or even 20 again...and know what i know now..your way ahead of the game at your age...and for that i salute you..


P.S. you suck...lol

 

[adidamps2]

winter you seen this site???

http://chucknorrisfacts.com/index.html

i was almost in tears reading through it...lol enjoy if you havent seen it.

 

[Winter]

Yeah, I've read them all before lol.

http://www.ifilm.com/ifilmdetail/2687797?showw=no&refsite=6166&htv=12&htv=12
Chuck Norris Sings Meatloaf. It's a cartoon kinda movie. Kinda mediocre, but hey, it's something to do to pass the time.

 

[Winter]

January 24th
Back
Deadlift
135x10
255x8
275x6
295x4
320x2** Had a hard time getting the first rep up, my grip was bad, but the 2nd rep was good.

Seated Rows
165x8
180x8
195x8
**These were easy. Going to bump these up next week.

Pullups - These are a pain in the ass.
BW x 6
BW x 6
**Gotta work on these lol.

Close Grip Lat Pulldowns w/ Pyramid Bar
195x8
210x6
**Wasn't feelin up for these, but since I haven't done them in awhile, decided to give it a go.

Dumbell Curls
45x10
50x6
55x__ **Got my right arm up for 1, but my left just fell.
50x4
**Bad sets here. I started getting really drained after the 45s and everything went downhill.

Barbell Curls
120x15
130x10
140x8
150x6
**These felt good.

I went into the gym pumped & ready to go. The deadlifts were good, but everything else was shit. After the deadlifts, my motivation just went down, I was drained of energy and I just didn't really want to lift anymore. I hope tomorrow's shoulders/tris is going to be better.

 

[tman55]

good workout. do the pullups every week and before you know it you will be strapping on weight.

 

[Winter]

Thanks, Tman.

I'm planning on staying on 320 for DLs because I don't think I can handle going up anymore weight for now. I'm going to start doing some rackpulls instead for a couple of weeks.

 

[mister69]

pulling off 3' block is fun

 

[Winter]

pulling off 3' block is fun

I'm probably going to have to do that for my rackpulls next week because the squat rack is too high up for me to place the bar on.

 

[Winter]

January 25th
Shoulders
Dumbell Press
60x12
65x10
70x8
75x8**Last two were killers.

Seated Lateral Raise Machine
120x12
130x10
140x8**Last two of these were real tough, but I managed to get em up

Barbell Press
135x12
175x10
195x8**Last two again were killers. My shoulders started to act up after this set.

No dips or reverse pec flies this week.

Triceps
CloseGrip Benchpress
115x12
135x10
155x8
**My form was kinda out of whack today. Sometimes my left arm would droop a bit further down than my right and vise versa. Will try to fix next week.

Pulldowns w/ V-Bar
120x15
140x12
160x10**Last rep had a very nice burn.
180x4**Lol. I couldn't put em up. Triceps were shot after the 160.

I had a pretty good workout today. Feelin a lot better than yesterday.

 

[tman55]

nice workout

 

[Winter]

January 26th
Legs
Squats
135x10
235x8
255x6
275x4
295x2
**Felt OK. Seemed pretty easy. Going to up these later
155x20
**These were OK as well. Not as hard as I thought it would be.

Legpress(I believe the legpress machine is 100lbs alone) - Calves
465x25
550x25
550x20

Legpress(Machine is 100lbs)
550x10
640x9
730x8
**Did a few extra on the 2nd and 3rd set.

Seated Leg Curls
160x10
175x8

Overall, I had a good workout. I still can't find any good alternatives for Leg Curls. I can't do any SLDLs or Goodmornings because my lowerback is still sore and the squats don't help at all.

 

[mister69]

move back to monday and then legs on frid, that will help you.

As for ham alternatives....here are some off the top of my head;
-45 degree hypers
-reverse hypers
-pull thrus
-seated leg curls (last resort)

 

[Winter]

January 28th
Chest
Firstly, I'd like to say that I had a shitty workout and I'm very pissed. It's probably from the bad meals I've had the past two days - been going to parties.

Flat Bench
175x5
205x5
230x4
230x3
135x12
**I definitely tried to jump up weight too quickly. I was so tired after the first 230 so I didn't bother trying to bump up more weight.

Incline Bench
175x8
185x6

Iso-Lat Bench Press(Weights per side)
90x10
100x8
125x5**Couldn't get the last rep up.

Wide Dips
BWx12
BWx12
**The weight belt to hold weights is missing the clip so I couldn't clip weights. Shoulders were feeling OK today, no real pain.

Pec Flies
140x10
155x10
170x6**Couldn't get the last 2 reps up.

**Overall I had a shitty day, though I am kind of sore right now. I'm planning on changing my flat bench routine next week to 5x3, what do you guys think? I was pretty pissed at myself that I couldn't really move up on weights today and I was extremely tired.

 

[tman55]

we all have days like that. no big deal bro, just rest and hit it hard next time.

 

[adidamps2]

agreed...don't sweat it...just let it motivate you net time you hit it. keep it up your numbers look good.

 

[Winter]

Thanks.
I'm thinking about even doing a 3x3 for my flat bench. I really want to bump the weight up. I might do a 3x5 or 3x4, those seem nice.