Weight Lifting Challenge: October / November 2008!!

[Bobby]

What brand of creatine do you use? I haven't used it in ages.

Wednesday I hit a pr in that I got all the reps in the tricep mechanical drop set. I'll move up to 35's next time. I just started doing them last week, so I'm hoping they will help some somewhere.

Today I did th Back/Bicep workout, no pr's lacked the enegy to do a bicep mechanical drop set I so just did seated bicep culs after the barbell curls.

[Bobby]

Copied from my journal....

Wednesday Night Pressing

Warmed up with incline bench press. Then...
10" Log, one clean 160x3, 180x3, 200x3 up 10 pounds next time.

Close grip 3 board press 225x3, 245x3, 265x1 felt damned heavy

DB Side Lateral Raise 2 sets of 10 with 30's

Incline Bench DB Row? 45x8 50x8
I don't normally do this, but my front delts were feeling sore and beat up. I think it may help to work on the rear delts for support.

Tricep MDS all reps done with 30 lb DB, going up to 35's next time

Leg Hip Raises 2 sets of 15

Incline Situps 10 reps with 25 lbs and 10 reps with bw only.

Thursday morning's Back/ bicep workout...

Barbell Deadlift, Conventional
Warmed up then did 3 sets of 6 with 325. Used straps after warm up because my left hand wasn't holding up.

Bent over BB rows
225x2 felt heavy
195x6
195x6

Lat Pulldowns
160x6
160x6 going light on these as I think they agrivate the spasming muscle in my lat.

BB Curl
115x6
115x6

Bilateral Seated DB Curls
3 sets of 8 with 30's

DB Wrist Curls 50's x 8 each arm. Out of steam.

[traycon]

DB front raises 3x10@15
DB lateral raises 3x10@12
DB shouler press 3x10@25
Upright row 3x10@30
BB flat bench press 3x10@75
DB incline bench press 3x10@30
DB decline bench press 3x10@30
cable crossovers 3x10@115
single arm cable pull downs 3x10@70
DB single arm tricep extensions 3x10@10
Cable pulldowns 3x10@75

incline crunches 3x15
lying leg raises 3x15

[Bobby]

Good job traycon!

[traycon]

Originally Posted by Bobby

Good job traycon!

Thanks...going to an oktober fest this weekend so I figured I better drag my butt into the gym tonight!

[Bobby]

Originally Posted by traycon

Thanks...going to an oktober fest this weekend so I figured I better drag my butt into the gym tonight!

Well? How was the oktober fest? Did you set any PR's?

[traycon]

Originally Posted by Bobby

Well? How was the oktober fest? Did you set any PR's?

In the afternoon, I climbed 2.5 miles up Hunter Mountain in NY to the fire tower wearing the wrong shoes after having donated a pint of blood 1st thing in the morning. Kicked my butt!

[Bobby]

Originally Posted by traycon

In the afternoon, I climbed 2.5 miles up Hunter Mountain in NY to the fire tower wearing the wrong shoes after having donated a pint of blood 1st thing in the morning. Kicked my butt!

Dang!

And here I was thinking of a beer PR and you go out and kick some major butt hiking.

[traycon]

Originally Posted by Bobby

Dang!

And here I was thinking of a beer PR and you go out and kick some major butt hiking.

I did have a few beers after that but no PR set there!

[traycon]

Lat pulldown 3x10x90
seated row 3x10x90
DB bent over rows 3x10x35
DB reverse fly 3x10x15
back extension(machine) 3x12x120
DB bicep curls 3x10x25
21s 3x21x30
cheated & used a bicep curl machine for my last exercise. I gave blood on Sat & the site is sore which was bothering me when I was doing biceps. Did 3 sets of light weight & didn't count reps.

In between every set of back exercises, I do a set of abs. So I'll do a set of lat pulldowns, then a set of decline bench crunches, another set of pulldowns, another set of crunches, etc. I do 3 sets of between 10 & 15 reps for every ab exercise. Usually, I do

incline crunches
seated leg tucks
standing side crunches w/35lb weight
leg raises on a piece of equipment specifically designed for that & dips or laying leg raises
machine crunches @ 100lbs

[Bobby]

Originally Posted by traycon

In between every set of back exercises, I do a set of abs. So I'll do a set of lat pulldowns, then a set of decline bench crunches, another set of pulldowns, another set of crunches, etc. I do 3 sets of between 10 & 15 reps for every ab exercise. Usually, I do

incline crunches
seated leg tucks
standing side crunches w/35lb weight
leg raises on a piece of equipment specifically designed for that & dips or laying leg raises
machine crunches @ 100lbs

That is just bad a$$

I'll do my deadlift/back workout in a little while, waiting to digest breakfast.

[traycon]

Originally Posted by Bobby

That is just bad a$$

I'll do my deadlift/back workout in a little while, waiting to digest breakfast.

Why, thank you, sir!

[Bobby]

Deadlift/Back workout
Warmed up doing hypers (3x10 BW) and Deadlifts then..

Deadlift
365x6
365x4
365x4 Upper glutes had enough. Pretty happy with these, belt, chaulk and right knee wrap only. I didn't use the straps, grip felt good finally.

Bentover BB Row 2 sets of 6 w/205

Strict Narrow Grip BB Curl
2 sets of 8

Seated Bilateral Curls 3 sets of 8

DB Wrist Curls 2 sets

BB Wrist Curl 1 set of 10

I'll do abs later, probably in the morning.

[meb2004]

Upper Body Workout:
DB bench press 3x6 @ 25 lbs
DB incline press 3x6 @ 25 lbs
DB shoulder press 3x6 @ 15 lbs
lat pulldown 3x6 @ 60 lbs
DB row 3x6 @ 25 lbs
DB bicep curl 3x6 @ 12.5 lbs
DB triceps 2x6 @ 20 lbs

DB = dumbbell

[meb2004]

seems like you guys are getting in some nice workouts!

[BrianSCohen]

Well, I am back. I was unable to workout before I left on travel last week, but did visit the gym at the Hayes Mansion where I stayed in San Jose. It was quite nice, a mixture of Nautilus and Hoist machines, dumbbells up to 50lbs and good quality cardio. Still, no barbell or rack, so I had to make do.

Got back on Friday, worked out on Saturday

Squat - 3 reps on new PR
Bench - 3 reps on new PR
Row - 3 reps on new PR
Weighted dips - hit 2x8 and 1x6 on new PR
My partner is complaining about chest pain from dips, so time for a change

On Monday

Squat - 5 reps on the new PR
Bench - 5 reps on the new PR
Row - 5 reps on the new PR (form starting to break down)
Pullovers pyramid up to four plates

I've thinking about including power cleans in my workout, but I'm debating whether to do them on back day and detract from deadlifts or substitute them for rows.

As always, schedule will be a challenge this week.

[Bobby]

Originally Posted by meb2004

Upper Body Workout:
DB bench press 3x6 @ 25 lbs
DB incline press 3x6 @ 25 lbs
DB shoulder press 3x6 @ 15 lbs
lat pulldown 3x6 @ 60 lbs
DB row 3x6 @ 25 lbs
DB bicep curl 3x6 @ 12.5 lbs
DB triceps 2x6 @ 20 lbs

DB = dumbbell

Good workout, are you going to up the weights since you hit all the reps? Or do you stay with the same weight for a while?

Originally Posted by BrianSCohen

Well, I am back. I was unable to workout before I left on travel last week, but did visit the gym at the Hayes Mansion where I stayed in San Jose. It was quite nice, a mixture of Nautilus and Hoist machines, dumbbells up to 50lbs and good quality cardio. Still, no barbell or rack, so I had to make do.

Got back on Friday, worked out on Saturday

Squat - 3 reps on new PR
Bench - 3 reps on new PR
Row - 3 reps on new PR
Weighted dips - hit 2x8 and 1x6 on new PR
My partner is complaining about chest pain from dips, so time for a change

On Monday

Squat - 5 reps on the new PR
Bench - 5 reps on the new PR
Row - 5 reps on the new PR (form starting to break down)
Pullovers pyramid up to four plates

I've thinking about including power cleans in my workout, but I'm debating whether to do them on back day and detract from deadlifts or substitute them for rows.

As always, schedule will be a challenge this week.

Good job on the PR's!! Looks like the break to some lighter weights did you good.

[Tommyswife]

Brave, brave ladies. I'm doing BFL and have not attempted to go to the free weight area at my gym. Too many sharks swimming there gawking, peeping. I hate it, but I know free weights give better results. Maybe I'll attempt going into the bears den tomorrow.

[Bobby]

Originally Posted by Tommyswife

Brave, brave ladies. I'm doing BFL and have not attempted to go to the free weight area at my gym. Too many sharks swimming there gawking, peeping. I hate it, but I know free weights give better results. Maybe I'll attempt going into the bears den tomorrow.

You should!

Just put on the "Don't F with me" face and get after it. It's sad a girl can't lift weights and not feel leered at.

[Bobby]

Originally Posted by BrianSCohen

I've thinking about including power cleans in my workout, but I'm debating whether to do them on back day and detract from deadlifts or substitute them for rows.

BTW, me too. Only I was thinking of doing them on pressing days. But your idea of swapping them out for rows is probably best.

[traycon]

Leg extensions 3x10x125
Seated leg curls 3x10x120
leg press 3x10x300
plie squats 3x10x50
deadlifts 3x10x95
abduction/adduction machine 3x15x145/3x15x100
seated calf raises 3x15x90

Did incline crunches, leg raises & standing side crunches w/35lb weight 3 sets of 10-15 reps of each.

[meb2004]

Originally Posted by Bobby

Good workout, are you going to up the weights since you hit all the reps? Or do you stay with the same weight for a while?

i'm thinking of upping them, i keep eyeing my 30 lb dumbbells. maybe that can be my goal for next upper body.

Originally Posted by Bobby

You should!

Just put on the "Don't F with me" face and get after it. It's sad a girl can't lift weights and not feel leered at.

when i used to belong to a gym i was always worried that some guy would come up and be condescending and try to tell me how to lift properly or some b.s., but a lot of people are lifting wrong in the gym so there's really no need to worry about them judging you.

[BrianSCohen]

Originally Posted by Bobby

BTW, me too. Only I was thinking of doing them on pressing days. But your idea of swapping them out for rows is probably best.

I spent some time following a linear progression program from Mark Rippetoe called Starting Strength. I admit fully to the heresy of not tightly following the program, and the biggest failing was the power cleans. It was the only explosive move in the program and the most technically difficult. I still have trouble with key portions of the move.

[BrianSCohen]

Originally Posted by Bobby

Good job on the PR's!! Looks like the break to some lighter weights did you good.

Bobby,

The current program I'm following ups the weight each week. If I don't make the reps that week, I repeat the same weight next week. If I fail three times in a row, I drop the weights by 5-10% and work back up. I've reset on all my lifts in the program already. At times, I look ahead to my workout with a mix of anticipation and fear, but after hitting a new PR there is always a feeling of exhilaration over the achievement.

[Bobby]

Originally Posted by BrianSCohen

I spent some time following a linear progression program from Mark Rippetoe called Starting Strength. I admit fully to the heresy of not tightly following the program, and the biggest failing was the power cleans. It was the only explosive move in the program and the most technically difficult. I still have trouble with key portions of the move.

I understand, my cleans sux too. I need to work on them for sure too. I've always relied on my buddah belly to assist getting the bar up to shoulder level. Since I don't plan on having a buddah belly next year I better learn to clean properly.

Originally Posted by BrianSCohen

Bobby,

The current program I'm following ups the weight each week. If I don't make the reps that week, I repeat the same weight next week. If I fail three times in a row, I drop the weights by 5-10% and work back up. I've reset on all my lifts in the program already. At times, I look ahead to my workout with a mix of anticipation and fear, but after hitting a new PR there is always a feeling of exhilaration over the achievement.

Looks like a good plan, I imagine you've gained some muscle as well as strength.

Well, I finally finished my Pressing workout. I had a hard time convincing myself I was going to do it. Anyway I started it late this morning. I did take a page from Traycon's lifting plan, I did my abs between sets. It was alot better than waiting until I finished lifting and being tired going into them.

Pressing and Triceps
Warmed up
10xBW Hypers
Incline BB Bench barx12
10x BW Hypers
Incline BB Bench Press 95x10
10xBW Hypers
Incline BB Bench Press 135x6
Cable Crunches 10
Incline BB Bench Press 155x3
Cable Crunches 10
Incline BB Bench Press 175x1
Cable Crunches 10

Work sets
10" Log one clean and press the reps
170x3
Oblique Side bends 10
190x3
Oblique Side bends 10
210x3 Add 10# to all three sets next time.
Oblique Side Bends 10

Close Grip 3 Board Press
245 3 sets of 3
Last set I didn't have the boards high enough on my chest and missed them on the first two and went all the way down to my chest. I reset and did the last rep. Anyway I think it's a PR, 255 next time.

Axle Clean and Press
Clean once and press away.
150x3
170 missed twice, told you my cleans are aweful.
150x3
150x3 Need to work on em.

Tricep Mechanical Drop set, got all the reps with 35 pound DBs, move up to 40's. The Mechanical Dropset is, DB Tricep Extensions/DB Press with DB ext negative followed by DB Presses each for 8 reps. Got all three sets of 8. PR

Done, I'm glad I did it.

[traycon]

DB front raises 3x10@15
DB lateral raises 3x10@12
DB shouler press 3x10@25
Upright row 3x10@30
DB flat bench press 3x10@35
incline bench press 3x10@60
DB decline bench press 3x10@30
Pec flies(machine) 3x10x80
single arm cable pull downs 3x10@70
DB single arm tricep extensions 3x10@12
Skull crushers 3x10x25

incline crunches 3x15

[meb2004]

Workout:
DB Bench Press - reps 5, 4, 3 @ 30 lbs
DB Incline Press - 3 reps x 6 @ 25 lbs
DB Shoulder Press - reps 5, 4, 6 @ 20 lbs
DB Row - 3 reps x 6 @ 30 lbs
Lat Pulldown - 3 reps x 6 @ 60 lbs

[Bobby]

Originally Posted by meb2004

Workout:
DB Bench Press - reps 5, 4, 3 @ 30 lbs
DB Incline Press - 3 reps x 6 @ 25 lbs
DB Shoulder Press - reps 5, 4, 6 @ 20 lbs
DB Row - 3 reps x 6 @ 30 lbs
Lat Pulldown - 3 reps x 6 @ 60 lbs

Good job uping the poundages!!

[Tommyswife]

Question: Are incline situps more effective than situps on the stability ball or planks? I've been using the stability ball, but it's a bit ackward.

As I mentioned earlier, I'm doing BFL. Tomorrow's my LBWO day. Barbell squats are by far my favorite to do. Still pretty weak on the lying leg curls. I top out at 60 pounds. Definitely need to work on that.

I'm reading through your post and learning new things. Will have to google a couple of new terms such as clean press???

Meb your back looks amazing. Great definition!

[Bobby]

Originally Posted by Tommyswife

Question: Are incline situps more effective than situps on the stability ball or planks? I've been using the stability ball, but it's a bit ackward.

I have no opinion on these, I haven't tried useing the stability ball for sit ups. I've done planks, but wouldn't replace sit ups or crunches for them.

Originally Posted by Tommyswife

I'm reading through your post and learning new things. Will have to google a couple of new terms such as clean press???

Clean

This is a clean, the press part comes in when you overhead press the barbell, either strict press/military press (no extra use of leg drive), Push Press(where you use extra leg drive to raise the bar off your shoulders and give the bar some momentum going up) or the split jerk Split Jerk

I hope that helps.