xBoBx

[xbobx]

after the wake I went and did some deadlifts and am just gonna post up my numbers

135*10*1
225*8*2
315*1*1
315*2*1
375*failed


I got 315 up pretty easily this time which was awesome. When I tried couldnt finish it off...

 

[Winter]

Nice deads. You didn't do anything else?

 

[xbobx]

i didnt do anything else....i wasnt even planning on lifting today at all...I had to do something to get my mind off my good buddy hanging himself and deads seems like the right thing to do. I am gonna do my back tomorrow though

 

[Winter]

I'm sorry to hear that. My prayers go out to your friend.

 

[xbobx]

thanks bro much appreciated

 

[xbobx]

03.31.06
Deads
135*10*1
225*5*2
315*1*1

Lat Pulldown
60*10*1
90*12*2
120*8*2

Seated Row
75*12*1
90*12*1
105*12*1
120*10*1
135*8*1

HS Front Pulldown
70*10*2


Since there was a day between I did the other deads I added some more onto what I did.....

 

[xbobx]

04.01.06
Squats
135*10*1
225*12*2
275*10*1
315*8*1

Leg Curl
50*20*1
70*20*1
90*10*1

Leg Press
90*10*1
180*10*1
270*8*1
360*6*2

Calf Extension on Seated Leg Press
360*12*1
360*16*1

No knee pain and no wraps on them either. No idea wtf was wrong with them last time but they were fine today. For the squats I gave myself a little wider stance(a little beyond shoulder width) and I was able to go down a lot farther (ass about 6inches from the ground).

 

[rookie03]

youll have more quad development at a closer stance fyi.

 

[Winter]

Nice job, Bob. Keep it up.

 

[xbobx]

if i am more spread out what area is that focusing on then since closer is better for quads?

 

[rookie03]

wider is more hams and glutes from my understanding... and more for powerlifting while closer stance is for better quad development.

 

[xbobx]

thats what i was thinking too but i would much rather hear someone else say thats why it is or they think thats what it is than assumed and end up lookin like a dumbass

 

[pretty ricky]

go wide go deep brother trust me.

 

[xbobx]

had to take a couple days off been way too tired because of work and school but here we go again

04.04.06
Alternating Curls
20*10*1
25*10*1
30*10*1
35*7*1
40*5*1

Cable Curls
40*10*1
80*10*1
100*8*2

SingleArm Tricep Pressdown
20*20*1
50*20*1
70*6*1

Tri Pressdown with EZ bar
70*14*1
100*20*1
120*20*1
160*16*1
190*10*2
203*5*1
^^^had to weigh myself down for the last three sets bc i was gettin lifted off the ground because i weigh less than 190

Hamer Curls
20*10*1
25*10*1
30*10*1
35*10*1

Skullcrushers
70*15*1
85*15*1
95*10*1


Felt pretty damn good coming out of today. Tricep work felt pretty damn good but I feel that I lacked in the biceps today....which kinda sucks.

 

[rookie03]

you should hit more compounds for your muscles....i know compouds are considered squats/deads/bench....and those should be in your routine...

you should try something like:

bi's...

close grip palms facing each other pull ups- bw or added weight 3 sets of 4-7 reps

barbell curls- 3x6-8

preacher curls- 3x6

spider curls - 2x10


tri's:

close grip bench press- 3x6

body weighted dips or added weight dips- 3x6

skull crushers- 3x6-8



just tryin to help man...these lifts will build you bigger muscles... in my opinion im sure someone will disagree with me, but its what worked for me and a few others i trained...so good luck.

 

[xbobx]

thanks man......every little bit does help

 

[xbobx]

i jsut read the post again and i have no idea what spider curls are....

 

[Vegas]

Spider Curls:

http://www.shapefit.com/biceps-exercises-spider-curls.html

 

[xbobx]

oh those are spider curls....i do those i just didnt know what they were called so i left those out of my journal

 

[xbobx]

04.05.06

Dumbbell Press
60*8*2
75*7*1

Dumbbell Fly
15*15*2
20*10*2
25*10*1
30*8*1

Decline Bench
135*10*2
185*5*2

Incline Dumbbell Press
35*18*3

HS Chest Press
30*40*1
110*15*2


Felt really tired so I did abouthalf of what I wanted to get done (three hours of sleep in two days ) so I took my time and kept at a really slow pace for reps (3-4 seconds positive, 4-5 seconds negative).