Weight Lifting Challenge: October / November 2008!!

[meb2004]

This is the weight lifting challenge!! Everyone is welcome to join, especially beginners!

Rules:

• Weight lifting is REQUIRED
• Feel free to post about any cardio, callanetics, t-tapp, or anything else that you are doing to help track your progress.
• ALL questions are welcome!
• Progress results are highly encouraged, these can include weight loss, measurements, amount of weight lifted, anything you want!

Get LIFTING!!!

Here is a sample 30 minute lifting workout to do 3 days per week:

1. Squat - 4 sets
2. Deadlift - 4 sets
3. Bench Press - 3 sets
4. Bent-over-row - 3 sets
5. Seated Shoulder Press - 3 sets
6. Biceps Curl - 3 sets
7. Seated Tricep Extension - 3 sets
8. Crunch - do until failure

For each set aim for 8 to 12 repititions and rest for about 30 seconds between each set.
This is just an idea of a place to start, feel free to post your own workout that works for you!

Don't be afraid to experiment with heavy weight and lower reps, again feel free to post questions!

This site might help with those just getting started: ExRx (Exercise Prescription) on the Net

Another sample workout is here at: Got Built?

You can find June / July's Thread Here: Weight Lifting Challenge!!! June 2008
You can find August / September's Thread Here: Weight Lifting Challenge!!! August / September 2008

[Bobby]

Count me in

[meb2004]

yay bobby!!

hopefully we'll see some new faces around here too, weight lifting ROCKS!!!

[BrianSCohen]

Allright, I'm kinda new here but I lift. I work out three times a week. Not always on fixed days, but with a workout partner at the gym. I am following what is called a 5x5 program focused on compound lifts, usually three core lifts in each workout followed by 0-3 assistance exercises. That is it. It takes an hour to an hour an half. I follow a specifically programmed set of weights and reps that I keep in a spreadsheet and check off as I either make the lifts or not. Every week increases the weight.

Tonight:

Intensity Day
Low Bar Back Squat - working up to new PR (personal record) for 5 reps. I squat really deep.
Bench Press - attempting past PR after "reset" for 5 reps
Row - new PR for 5 reps
Weighted Dips - attempting 3x8 reps with new PR

Always try to make some improvement everytime you lift. Increase the weight, make one more rep, or use better form.

[WolfmanJacque]

I'm getting back into weight lifting, here's my admittedly sketchy homegrown program:

Squat 3x8x140 (just started)
Bench Press: 3x8x200
Hammer Machine Lat Pulldown: 3x8x230
Hammer Machine Lat Row: 3x8x230
Military Press: 3x8x50 (I have weak shoulders)
Leg press: 3x8x360
Assisted Dip: 3x8x175 (just started)
Shrugs 3x8x180
Assisted Chinups (beginning next workout)

My workout schedule is usually a 3 day cycle: Day 1 Lift, Day 2 Couch-to-5K 3 miles, Day 3 Recovery (sometimes swim).

[Bobby]

Welcome Brian and Wolfman. I'm looking forward to seeing how you guys progress.

[traycon]

I'm new here. I lift. What exactly is the challenge?

[inatic]

will pop in when i can.

I cant (as some know) share my whole routine as it is coach provided, but i can help out if i can.

Im currently lifting on maintenance cals(finished a cut about a month ago) 4x a week with three days of cardio, cut down from 4.
My cals are still in a deficit, slowly being raised.

My intension is to do a shoulder (and maybe back) specialization late fall.

[Bobby]

Originally Posted by traycon

I'm new here. I lift. What exactly is the challenge?

Welcome traycon! That's a good question.

I challenge everyone to post two times during the week and post a PR (personal record) in either the weight lifted or the number of reps in a given set.

Any takers?

[rhbrand]

I'll pop in off and on. Just started a BFL challenge last week, so I've got 11 weeks left.

[meb2004]

Originally Posted by traycon

I'm new here. I lift. What exactly is the challenge?

Generally the challenge is to stick to weight lifting and keep yourself accountable. Try to lift at least once per week with at least 3 being optimal, but everyone has different goals and time constraints. Increasing weight is great as well as bobby has challenged

feel free to ask more questions and join in!

[meb2004]

I would like to point out that if any of the ladies are scared of building "too much muscle" to check out Ileen's (Inatic) beach pictures for her "everyday" look

Building a lot of muscle is REALLY tough for women so don't worry!!

inatic - Page 1 - Photobucket - Video and Image Hosting

[meb2004]

Upper Body Workout sets x reps @ weight
DB Bench Press 3x6 @ 25 lbs
DB Rows 3x6 @ 25 lbs
DB Incline Press 3x5 @ 25 lbs
DB Shoulder Press 3x6 @ 15 lbs
Lat Pulldown - none (coming tomorrow!!)
DB Hammer Curl 3x6 @ 15 lbs
Triceps 3x6 @ 20 lbs

DB = Dumbbell

[traycon]

Not sure if I am doing this right but today will be a shoulders, chest & tricep day. Here is my routine using setsxreps@weight. Weights for dumbell exercises are per DB not total.

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
cable crossovers 3x10@115
single arm cable pull downs 3x10@70
DB single arm tricep extensions 3x10@10
DB kickbacks 3x10@15

I usually throw some ab exercises in there between other sets as well.

[BrianSCohen]

Well my workout on Friday night went well. I only list my top sets, I pyramid up over 5 sets after warmup.

Squat - All 5 reps on the new PR
Bench - Hit all 5 reps on past PR
Row - All 5 reps on new PR, getting close to stall
Weighted dips - all 3x8 reps on new PR

I also hit some extra sets of bench presses with DBs and did lateral raises

On Sunday it was back day

Light Squat
Overhead Press - Hit all 5 reps on past PR
Deadlift - All 5 reps on past PR
Pullover
Lat Pull down

I may try to fit in one more workout before I leave Wed on an out of town trip. If I must, I'll exercise at the hotel on travel.

[Bobby]

Originally Posted by meb2004

Lat Pulldown - none (coming tomorrow!!)

Congrats on the new purchase!

Originally Posted by traycon

Not sure if I am doing this right but today will be a shoulders, chest & tricep day. Here is my routine using setsxreps@weight. Weights for dumbell exercises are per DB not total.

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
cable crossovers 3x10@115
single arm cable pull downs 3x10@70
DB single arm tricep extensions 3x10@10
DB kickbacks 3x10@15

I usually throw some ab exercises in there between other sets as well.

That's a heck of allot af work! Good job!

[Bobby]

Originally Posted by BrianSCohen

Squat - All 5 reps on the new PR

Nice, congrats!

[Bobby]

Oct 5 events training, no new pr's but had a good workout.

[traycon]

Originally Posted by Bobby

That's a heck of allot af work! Good job!

Thanks. It's the day that takes me the longest at the gym. I'm usually there 1hr to 1hr15mins on shoulders, chest & tris day.

Tomorrow will be back, bis & heavier on the abs.

Lat pulldown 3x10x90
seated row 3x10x90
DB bent over rows 3x10x35
DB reverse fly 3x10x15
back extension(machine) 3x12x120
DB bicep curls 3x10x25
barbell bicep curls 3x10x50
DB hammer curls 3x10x25

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

This workout takes just about an hour.

[Bobby]

That's moving right along, if I do my lifts that fast I'd probably pass out My pressing/arms days are long too, just no where near that many exercises

I'm going to do squats/leg day when I get home in the morning. This is the plan, I'll post what I actually do...
Warm up with squats then
3 sets of 4-6 reps (I did 3 sets of 6 last time so I'll go over 325 this morning)
Goodmornings 2 sets of 4-6 (I haven't done these in a long time, so I'll see how it goes)
RDL 2 sets 6-8
Standing calf raises 2 sets of 8-10 usually with what I used on the RDL.
Abs
Kneeling cable crunches 2 sets of 10-15
Hip/Leg Raise 2 sets of whatever I have left in me.

I think that's about it, I have it written in my paper journal what I need to do.

[meb2004]

traycon, your workout is awesome! incline bench at 60 lbs!! wow, i hope i can lift that much some day!

[traycon]

Originally Posted by meb2004

traycon, your workout is awesome! incline bench at 60 lbs!! wow, i hope i can lift that much some day!

That's with a barbell...not dumbbells.

Thanks!

[meb2004]

Originally Posted by traycon

That's with a barbell...not dumbbells.

Thanks!

ohhh with dumbbells i was like

that's still awesome with a barbell though

[traycon]

Originally Posted by meb2004

ohhh with dumbbells i was like

that's still awesome with a barbell though

I kinda figured you thought it was with dumbbells.

Had to power through my workout today. I only had 45 mins & it usually takes me an hour. I omitted one ab exercise. Instead of the barbell bicep curls 3x10x50, I did 10 reps with 40lbs, 10 reps with 3olbs & 10 rep with 20lbs with no rest between.

[Bobby]

After work this morning I did...

Squats
345x6
345x5
345x4

G'mornings
185x6 the regular way
185x6 off the safety bar set up at 44 inches.

Front Squats
135x6
135x6

RDL
275x6 was getting really sloppy after the 4th rep so I stopped. It was moving more like a deadlift.

Kneeling cable crunches 2 sets of 10

Not too bad, I was tired when I started. Squats felt good and heavy and I went further into the hole than I normally would on a couple of the reps. I made it back out so that was pretty cool. Pretty happy with how the front squat was feeling today, I'll add more weight next time. I'm going to think about this g'morning and rdl thing. Maybe on a fresher day I can do both or I may have to alternate between them each week.

[WolfmanJacque]

Bobby, what's an RDL? Rear Dead Lift?

I'm impressed you can squat 345...how tall are you?

I squat with very light weights, I've got low blood sugar and squatting makes your blood sugar temporarily plummet. I actually passed out once on a squat and was very embarassed that paramedics were called (everyone assumed I'd had a heart attack).

I had an inadvertent personal record the other night on the Hammer Lat Pulldown. I thought I'd loaded 230 pounds of plates but had loaded 270 (!!!) instead (wasn't paying attention). I actually got 1 rep in but I knew right away something was terribly wrong. How to describe this: it felt like my lat muscle had seperated from my trapezius. Made this godawful wet tearing sound ("sclorch!") and I thought I'd done something very bad to myself. No lasting damage done!