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LightWeightt
07-12-2011, 12:41 AM
Hey guys, name's Steven just joined the forum recently but have already come across many interesting articles and posts. School's out so I definitely have the time to log daily and lift seriously!

Short intro: Going to be a senior in high school in the fall. Currently 16 years old at 193 pounds at 18% BF.

Current PR's:
- Squat: 225 x 5 (done on a smith machine...)
- Deadlift: 235 x 5
- Bench: 170 x 1

Goals by the end of the year:
- Squat: 315 x 1
- Deadlift: 315 x 1
- Bench: 225 x 1
- Drop down to 8-10% BF
- Get into a B.A/M.D program of my first choice.

Just started SB's routine today. Felt pretty good although I missed the last rep on my bench. :scratchhe

- Flat DB Press: 40 x 5, 45 x 5, 50 x 5, 55 x 5, 60 x 4 (Paused for two seconds before last rep...really messed me up)

- Lateral Pulldowns: 4 x 110 x 10. Felt really strong on these except for the last couple of reps on my last set. Form was broken down a bit on the last two or three reps.

- Tricep Pushdowns: 70 x 25. Felt really good doing these. Nice pump to the triceps. Could have pushed myself to thirty reps but started cramping in my right calf out of nowhere...

Ate pretty clean today as well so I guess it's a good day. :D

TomPudd AKA Wil
07-12-2011, 01:03 AM
Good to see this :) Does the squatting on a smith machine mean no power rack?

16 and you're going to be a senior? Are you young for your grade?

LightWeightt
07-13-2011, 12:13 AM
I actually have no idea what a power rack is but if I ever fail on a squat rep, I can easily hook the barbell back onto the machine and crawl out of it.

And yeah. My birthday's in November so I'm going to be 17 in the fall haha.

lawlz_xD
07-13-2011, 01:28 AM
This is a power rack.

http://diet-myths.com/wp-content/uploads/2011/03/power_rack.jpg

jakey
07-13-2011, 01:31 AM
Hey guys, name's Steven just joined the forum recently but have already come across many interesting articles and posts. School's out so I definitely have the time to log daily and lift seriously!

Short intro: Going to be a senior in high school in the fall. Currently 16 years old at 193 pounds at 18% BF.

Current PR's:
- Squat: 225 x 5 (done on a smith machine...)
- Deadlift: 235 x 5
- Bench: 170 x 1

Goals by the end of the year:
- Squat: 315 x 1
- Deadlift: 315 x 1
- Bench: 275 x 1
- Drop down to 10-12% BF
- Get into Cornell or University of Michigian :D

Just started SB's routine today. Felt pretty good although I missed the last rep on my bench. :scratchhe

- Flat DB Press: 40 x 5, 45 x 5, 50 x 5, 55 x 5, 60 x 4 (Paused for two seconds before last rep...really messed me up)
- Lateral Pulldowns: 4 x 110 x 10. Felt really strong on these except for the last couple of reps on my last set. Form was broken down a bit on the last two or three reps.
- Tricep Pushdowns: 70 x 25. Felt really good doing these. Nice pump to the triceps. Could have pushed myself to thirty reps but started cramping in my right calf out of nowhere...

Ate pretty clean today as well so I guess it's a good day. :D


I would personally ditch the Smith Machine squats. If you set up a power rack with pins at the right height, even if you do fail on a squat you can let go of the bar and the pins will catch it without you getting hurt.

Its worth the change

LightWeightt
07-13-2011, 10:55 PM
I would personally ditch the Smith Machine squats. If you set up a power rack with pins at the right height, even if you do fail on a squat you can let go of the bar and the pins will catch it without you getting hurt.

Its worth the change

Hey thanks for the picture man haha. I work out at the YMCA and unfortunately, that gym does not own a power rack. They do, however, have a hack squat machine and a leg press machine. Would either of those make a better alternative to smith machine squats?

LightWeightt
07-13-2011, 11:16 PM
2nd day (2nd session, 1st cycle)

-Squat (done on a smith machine): 185 x 5, 195 x 5, 205 x 5, 215 x 5, 225 x 4
Paused a good 5 seconds before the last rep. Went down, collapsed and just completely missed the lift. I really need some squatting tips on form and etc...

-Deadlift:4 x 155 x 10.
These were really easy and I maintained good form throughout. Definitely could have went a bit heavier on these but it was my first time deadlifting with volume so I went lighter.

Then some ab work.

Again, I really need to work on my squat form. I constantly find myself pushing the bar upwards on the ascent and it's almost impossible for me to arch my back & keep my shoulder blades together throughout the entire rep.

Ate pretty cleanly today though. So at least I'm sticking to my diet now :D

jakey
07-14-2011, 12:08 AM
2nd day of SB's routine today.

Squat (done on a smith machine): 185 x 5, 195 x 5, 205 x 5, 215 x 5, 225 x 4
Paused a good 5 seconds before the last rep. Went down, collapsed and just completely missed the lift. I really need some squatting tips on form and etc...
Deadlift:4 x 155 x 10.
These were really easy and I maintained good form throughout. Definitely could have went a bit heavier on these but it was my first time deadlifting with volume so I went lighter.

Then some ab work.

Again, I really need to work on my squat form. I constantly find myself pushing the bar upwards on the ascent and it's almost impossible for me to arch my back & keep my shoulder blades together throughout the entire rep.

Ate pretty cleanly today though. So at least I'm sticking to my diet now :D

good workout! for your question on squat form, im pretty sure the smith machine is your form haha, just bring the bar down till you break parallel and then shoot back up

LightWeightt
07-18-2011, 08:36 PM
3rd day (3rd session, 1st cycle)

-Lat Pulldowns: 110 x 5, 120 x 5, 130 x 5, 140 x 5, 150 x 5. Relatively easy. Could've done heavier but I wanted to test my overall strength my first week using this routine.

-Flat DB Press: 2 x 45 x 10, 1 x 45 x 9, 1 x 45 x 7. My left triceps honestly just collapsed on the last two sets. Going to try not extending all the way for the next chest workout.

-EZ-Bar Bicep Curls: 1 x 45 x 20. Kept my form super clean on these so excuse the light weight :rainbow:

Pretty much realized that my chest is extremely weak during this workout as well. Oh wells. More motivation to get it stronger! :D

Gonna do my 4th day of the routine in 45 mins so I'll post the workout later on tonight if I have time.

LightWeightt
07-19-2011, 01:18 AM
4th day (4th session, 1st cycle)

-Deadlifts: 175 x 5, 195 x 5, 205 x 5, 225 x 5, 235 x 5 PR. Felt really good today doing these. Moderate difficulty.

-Squats: 4 x 155 x 10. Relatively easy. My butt basically hovered only slightly above the ground each rep.

-Calf Raises 135 x 30. Did 15 slow and 15 fast. Felt the burn.

Overall, good workout today !

LightWeightt
07-19-2011, 01:21 AM
Btw, I've recently tried to conjure my own diet plan but only half of it is completed thus far. The nutrition plan posted below will only be used for training days (higher cals, carbs). Please criticize or suggest any changes as it is my first time creating one.

Training Days

7:30 AM
Meal 1: 5 egg whites, 6 slices chicken breast, 1 cup of milk, 1tbsp olive oil
680 kcals, 46g protein, 12g carbs, 15.5g fat

12:00 PM
Meal 2: Grilled Chicken Caesar Salad
210 kcals, 25g protein, 11g carbs, 7g fat

4:30 PM
Meal 3: 4oz beef, 4oz shrimp, 1 sweet potato, 1 cup spinach, 1tbsp olive oil
543 kcals, 60g protein, 31g carbs, 18g fat

6:00 PM
Meal 4: 2 scoops casein with 5 strawberries, 10 blueberries
268 kcals, 48g protein, 13g carbs, 2g fat

WORKOUT

8:10 PM
Meal 5: 2 scoops casein
240 kcals, 48g carbs, 6g carbs, 2g fat

8:30 PM
Meal 6: 4oz beef, 4oz shrimp, 1 sweet potato, 1tbsp olive oil
440 kcals, 55g protein, 24g carbs, 18g fat

Total: 2382 kcals, 282g protein, 62.5g fat, 97g carbs

Try not to be harsh if it's total crap! :ugh:
Thanks in advance!!!

EDIT: The reason why I'm substituting in protein powder for two meals is because I currently do not have any idea what else I could eat to attain the amount of protein they yield while maintaining a low calorie and carb count.

LightWeightt
07-22-2011, 11:37 PM
5th day (5th session, 1st cycle)

-Flat DB Press: 40 x 5, 45 x 5, 50 x 5, 55 x 5, 60 x 5 PR. Going to try to increase the weight for the next session.

-Lateral Pulldowns: 4 x 120 x 10. Form wasn't great doing these as I had a rather hard time arching my back today.

-Tricep Pushdowns: 70 x 30. These were easy. Had a nice pump at the end too.

Just another workout..

LightWeightt
07-25-2011, 11:15 PM
6th day (6th session, 1st cycle)

-Squats: 155 x 5, 175 x 5, 195 x 5, 215 x 5, 235 x 4 PR. Could not have done the last rep even if my life counted on it.

-Deadlifts: 4 x 165 x 10. Easy and felt the pump while maintaining good form.

Ab work.

Gonna read up on some squat articles for tips on form and etcetera.

LightWeightt
07-30-2011, 12:31 AM
7th day (7th session, 1st cycle)

-Lateral Pulldowns: 110 x 5, 130 x 5, 135 x 5, 145 x 5, 150 x 5. Form was terribly off on these. Going to try lowering the weight a bit.

-Flat DB Press: 2 x 45 x 10, 1 x 45 x 9, 1 x 45 x 6
My left tricep just died out on the last rep of the third set and most of the fourth set. Going to try pushing the DBs only 3/4ths of the way up from now on to focus more on the chest.

-EZ-Bar Bicep Curls: 1 x 20 x 50. These were relatively easy and I maintained strict form.

Overall, extremely freaking frustrating workout. Hopefully just an off day.

On the other hand, the supplements I purchased from thesupplements.com have came in! Pretty excited to try them out tomorrow as I skipped today's workout due to only one hour of sleep the night before.

LightWeightt
08-01-2011, 10:05 PM
8th day (8th session, 1st cycle)

-Deadlifts: 165 x 5, 185 x 5, 205 x 5, 225 x 5, 245 x 5 PR

-Squats: 4 x 165 x 10

-Calf Raises: 1 x 165 x 30

Notes: Def. a good workout. Was under pressure since gym was going to close in 15 minutes. Can't complain though since it helped me squat a lot better.

LightWeightt
08-01-2011, 10:08 PM
9th day (9th session, 1st cycle)

-Flat DB Bench Press: 25 x 5, 35 x 5, 45 x 5, 55 x 5, 65 x 5 (PR)

-Lat Pulldowns: 4 x 110 x 10.

-Tricep Pushdowns (Rope): 1 x 70 x 33.

Notes: Extremely happy on finally hitting a PR for DB presses. Went lighter on the lat pulldowns for the sake of form as I had terrible form with them the past two workouts. Def. felt a better pump. Tricep pushdowns were relatively easy although I aimed for 35 reps. Oh wells. Good workout!

Gonzomedic
08-01-2011, 11:58 PM
Good job man! Keep at it!

LightWeightt
08-04-2011, 11:31 PM
10th day (10th session, 1st cycle)

-Leg Press: 4 x 405 x 5, 1 x 405 x 20.

-Deadlifts: 4 x 175 x 10

Notes: Forgot to bring my shorts to the gym and I had my skinny jeans on so squats were out of the question. Decided to do leg presses instead and just did as many reps as possible for the last set.

Deadlifts were relatively harder today but it's mostly because my index finger was jammed so my grip was weaker. Oh wells. Didn't miss a rep so it's all good.

LightWeightt
08-08-2011, 08:36 PM
11th day (11th session, 1st cycle)

-Lat Pulldowns: 110 x 5, 120 x 5, 130 x 5, 140 x 5, 150 x 5

-Flat DB Bench Press: 3 x 50 x 10, 1 x 50 x 9

-BB Bicep Curls: 70 x 10

Notes: Decent workout. Really starting to hate these lat pulldowns as my form is extremely inconsistent. Also feel like my arms/shoulders are pulling down the bar more than my lats are for the final few reps...

As for benching, I feel like going only 3/4 or 4/5ths of the way up is really helping my chest become stronger and bigger in contrast to going all the way up and having my triceps die out early. Missed the last rep due to lack of focus... (my friend decided it was funny to crack a joke on my last rep.)

Bicep curls were whatever. First time doing it with a BB and not an EZ-Curl Bar so it felt pretty nice.

LightWeightt
08-10-2011, 08:00 PM
12th day (12th session, 1st cycle)

-Deadlifts: 175 x 5, 185 x 5, 215 x 5, 235 x 5, 255 x 5 (PR)

-Squats: 1 x 175 x 10, 1 x 175 x 7, 2 x 175 x 10

-Calve Raises: 1 x 135 x 50

Notes: Deadlift is going up whereas my squat is still struggling. Gave up on the second set and missed three reps which helped motivate my next two sets. Time for a deload week.

LightWeightt
08-12-2011, 11:08 AM
13th day (Deload Session 1)

Flat DB Bench Press: 20 x 5, 25 x 5, 30 x 5, 35 x 5, 40 x 5

Lat Pulldowns: 4 x 55 x 10

Tricep Pushdowns: 40 x 20

Notes: First of two deload sessions this week.
The DB presses were ridiculously easy so I did paused reps for the final three sets because 1. I wanted to make it a bit more challenging and 2. I tend to get stuck in the middle when lifting heavier weight and paused reps help.

For the lateral pulldowns, I had to use a different machine where I had to grip a long bar rather than my usual grip handles. The change was nice and I definitely felt it in my lats despite the low weight.

Tricep pushdowns, as usual, were uninteresting. Oh wells. Time for the second deload session.

LightWeightt
08-13-2011, 01:19 PM
14th day (Deload Session 2)

Squats: 95 x 5, 100 x 5, 110 x 5, 120 x 5, 125 x 5

Deadlifts: 4 x 135 x 10

Notes: Second and last deload session of the week. Good riddance. Pretty hyped to go back to heavier weights.

Decided to do paused squat reps because of the lighter weight which made it a tad more challenging (not really). Deadlifts were easy too although the constant friction from the bar rubbing against my ankle/shin is really starting to break the skin...

LightWeightt
08-15-2011, 12:52 AM
15th day (1st session, 2nd Cycle)

Incline Barbell Bench Press: 95 x 5, 115 x 5, 135 x 5

Incline DB Bench Press: 50 x 5, 55 x 5, 60 x 5

DB Rows: 5 x 50 x 10

Skull Crushers: 2 x 30 x 15

Notes: First day of the second style and it sucked pretty hard. My first time doing incline bench with a barbell and I had to squeeze out each rep with a measly 135. Decided to switch to DBs after three sets and they were a little easier.

DB rows were moderately challenging and I got a nice pump in my back from them. Skullcrushers were interesting to say the least haha.

LightWeightt
08-17-2011, 11:19 PM
16th day (2nd session, 2nd Cycle)

Machine Hack Squats: 135 x 5, 155 x 5, 175 x 5, 195 x 5, 225 x 5, 275 x 5

Deadlifts: 5 x 175 x 10

Notes: Hack squats are so much easier than smith machine squats. Really feel it more on my quads too esp. since I go ATG. Definitely excited to put on more weight next time.
Deadlifts were the same as usual. Kept the weight relatively low to adjust to the new increased volume. Entire back is extremely sore at the moment. Good workout!

LightWeightt
08-19-2011, 11:44 PM
17th day (3rd session, 2nd cycle)

DB Rows: 45 x 5, 50 x 5, 55 x 5, 60 x 5, 65 x 5, 70 x 5 PR

Incline DB Bench Press: 3 x 40 x 10, 1 x 40 x 8, 1 x 40 x 9

Notes: Incline benching is so much harder than flat benching and my left tricep keeps dying out on the high volume worksets. A rather frustrating workout but whatever. More motivation.

LightWeightt
08-20-2011, 04:58 PM
18th day (4th session, 2nd cycle)

Deadlifts: 165 x 5, 185 x 5, 205 x 5, 225 x 5, 245 x 5, 265 x 5 PR

Machine Hack Squats: 5 x 234 x 10

Calve Raises: 2 x 160 x 25

Notes: Walked into the gym today anticipating a horrible workout due to my extremely sore lower back. Fortunately, that wasn't the case as I set a new PR on deadlifts and blasted through the hack squats. Finished off with two sets of calve raises. Good workout :D

LightWeightt
08-24-2011, 11:40 PM
19th day (5th session, 2nd cycle)

Incline DB Bench Press: 35 x 5, 40 x 5, 45 x 5, 50 x 5, 55 x 5, 60 x 3, 60 x 4

DB Rows: 5 x 55 x 10

SkullCrushers: 1 x 40 x 15, 1 x 40 x 12

Notes: Definitely going to get back on track with my diet. Pigged out the day before and it came back to bite me in the ass during today's workout. Only managed to squeeze out 3 reps for my last set but I decided to give it another shot and squeezed out 4 reps thanks to a spotter. DB rows were moderately difficult but I managed to maintain good form throughout most of it. Arms got a pretty good pump from the skullcrushers as well. Can't wait to eat clean and do some light cardio tomorrow.

LightWeightt
08-26-2011, 06:47 PM
20th day (6th session, 2nd cycle)

Machine Hack Squats: 234 x 5, 254 x 5, 284 x 5, 304 x 5, 324 x 5, 344 x 5 PR

Deadlifts: 5 x 185 x 10

Notes : The machine hack squats weren't that challenging despite breaking another PR. Deadlifts, on the other hand, were more difficult due to sudden lower back pain on the first rep. Was going to call it a day lest injury but after switching to reverse grip, the pain went away. Form wasn't that pretty towards the last few reps so I will definitely be using the same weight next time.

exmgtoo
08-26-2011, 07:16 PM
15th day (1st session, 2nd Cycle)

Incline Barbell Bench Press: 95 x 5, 115 x 5, 135 x 5

Incline DB Bench Press: 50 x 5, 55 x 5, 60 x 5

DB Rows: 5 x 50 x 10

Skull Crushers: 2 x 30 x 15

Notes: First day of the second style and it sucked pretty hard. My first time doing incline bench with a barbell and I had to squeeze out each rep with a measly 135. Decided to switch to DBs after three sets and they were a little easier.

DB rows were moderately challenging and I got a nice pump in my back from them. Skullcrushers were interesting to say the least haha.if your weak at bb inclines then i would suggest doing them until they become a strong point for you. attack your weaknesses to make yourself a better lifter.

LightWeightt
08-29-2011, 10:39 PM
if your weak at bb inclines then i would suggest doing them until they become a strong point for you. attack your weaknesses to make yourself a better lifter.

Aw man didn't see this till now haha. Will definitely take heed of this for friday's chest workout!

Anyways, today's workout; 21st day (7th session, 2nd cycle)

DB Rows: 55 x 5, 60 x 5, 65 x 5, 70 x 5, 75 x 5, 80 x 5

Incline DB Press: 5 x 40 x 10

BB Bicep Curls: 1 x 60 x 10, 1 x 60 x 7

Notes: Definitely an excellent workout considering the fact that I ate nearly 4 boxes of Domino's the past two days as that was the only thing in my house. No kidding. Stupid rain and wind aka hurricane closed all the stores before I could restock :nonono2:. Oh wells. DB rows were pretty challenging for the last two sets and my form might have been slippery but still tolerable. The DB presses, however, were very fluid and almost every rep was smooth and fluent. Happy camper.

LightWeightt
09-01-2011, 12:27 AM
22nd day (8th session, 2nd cycle)

Deadlifts: 165 x 5, 185 x 5, 205 x 5, 225 x 5, 240 x 5, 265 x 5

Hack Machine Squats: 5 x 259 x 10

BB Calf Raises: 2 x 205 x 25

Notes: Anticipated a horrible workout walking into the gym with my friend. My allergies were killing me. Fortunately, that wasn't the case and I managed to squeeze out the same amount of reps using the same weight from last week's session. My ego told me to add 10 pounds to last week's PR but I settled for last week's weight. Glad I did cause I struggled.

First and last set of hack squats were brutal but I squeezed each rep out despite going ATG. Really felt the pump and burn in my quads haha. Calf raises were alright.

Good workout.

LightWeightt
09-04-2011, 03:53 PM
23rd day (9th session, 2nd cycle)

Incline DB Bench Press: 35 x 5, 40 x 5, 45 x 5, 50 x 5, 55 x 5, 60 x 4

DB Rows: 5 x 55 x 10

SkullCrushers: 2 x 40 x 15

Notes: Couldn't get the last rep of the incline press and didn't have a spotter to help me. DB rows were relatively easy until the last few reps. Might drop the skullcrushers for tricep pushdowns since the crushers seem to put too much pressure on my elbows.

LightWeightt
09-06-2011, 09:01 PM
24th day (10th session, 2nd cycle)

Hack Machine Squat: 284 x 5, 294 x 5, 304 x 5, 324 x 5, 344 x 5, 374 x 4 PR

Deadlifts: 5 x 185 x 10

Notes: Went 30 pounds heavier than last week's PR but could not squeeze out the last rep. Couldn't get myself out of the hole. I was def. more explosive than usual with the deadlifts and my lower back felt great. Decent workout. Wished I could've gotten that last rep on the squat...

LightWeightt
09-06-2011, 09:07 PM
25th day (11th session, 2nd cycle)

DB Rows: 55 x 5, 60 x 5, 65 x 5, 70 x 5, 75 x 5, 80 x 5

Incline DB Bench Press: 2 x 45 x 10, 1 x 45 x 7, 1 x 45 x 10, 1 x 45 x 5, 1 x 45 x 3

BB Bicep Curls: 60 x 12, 60 x 11

Notes: Walked into the gym a little fatigued today even after consuming my usual pre-workout banana thanks to the cruddy weather. DB rows were fine until I reached 75 lbs where my left hand grip just started dying out. Grip on right hand was fine though...

Couldn't really execute smooth reps for the first two sets but I still squeezed out 10 reps each time. By the time I reached my third set, my left tricep was starting to die out and I only squeezed out 7 reps. Rested for 2 mins and managed to do a full fourth set. Simply crashed on the 5th set and I tried to finish my last 5 reps on a sixth set but only squeezed out 3. Freaking hate inclines.

Bicep curls were whatever. Two sets of 12 and 11 reps respectively. Could have done a few more reps per set but I decided to stop when I found my back trying to swing the weight up. Pretty bad workout. Whatever.

LightWeightt
09-09-2011, 12:37 AM
26th day (12th session, 2nd cycle)

Deadlifts: 175 x 5, 195 x 5, 215 x 5, 235 x 5, 255 x 5, 275 x 5 PR

Hack Machine Squats: 5 x 284 x 10

Calf Raises: 2 x 165 x 25

Despite the rather strenuous first day of school and the fatigue that comes with it, I still managed to come through with another PR :D Hack squats were not all that difficult either and I lowered the weight on calf raises to fully flex my calves more on each rep. Great workout.

LightWeightt
09-11-2011, 03:13 PM
27th day (Deload Session 1, 2nd cycle)

Paused Incline DB Bench Press: 2 x 20 x 5, 2 x 25 x 5, 2 x 30 x 5

DB Rows: 5 x 30 x 10

Skullcrushers: 2 x 20 x 25


Notes: Deloading for a week before hitting the third cycle.

LightWeightt
09-14-2011, 01:52 AM
28th day (Deload Session 2, 2nd cycle)

Hack Machine Squats: 5 x 144, 5 x 154, 5 x 164, 5 x 174, 5 x 184, 5 x 194

Deadlifts: 5 x 135 x 10

LightWeightt
09-15-2011, 11:58 PM
29th day (Deload Session 3, 2nd cycle)

DB Rows: 2 x 30 x 5, 2 x 35 x 5, 2 x 40 x 5

Paused Incline DB Bench Press: 5 x 25 x 10

Bicep Curls: 1 x 30 x 20, 1 x 30 30

Notes: Deload session. Paused reps on the incline bench presses. Decided to keep curling until form broke down. Good day.

LightWeightt
09-19-2011, 10:20 PM
30th day (1st session, 3rd cycle)

Flat DB Bench Press: 25 x 5, 35 x 5, 40 x 5, 45 x 5, 50 x 5, 55 x 5, 65 x 2, 60 x 4

Lat Pulldowns: 2 x 120 x 10, 4 x 110 x 10

Tricep Pushdowns: 3 x 75 x 15

Notes: Tried to do 65's for DB pressing but my balance was way off. Should've asked for a spotter. Decided to drop down to 60's but only squeezed out 4...

LightWeightt
09-21-2011, 10:51 PM
31st day (2nd session, 3rd cycle)

Leg Press: 5 x 135, 5 x 225, 5 x 315, 5 x 405, 5 x 495, 5 x 585, 5 x 675

Deadlifts: 6 x 185 x 10

Notes: Haven't done leg presses in a while and boy were they brutal haha. Almost cramped doing the last set. While doing deadlifts, an employee at the gym commented that I was arching my back while deadlifting and that I should keep my back straight during the whole movement. I've always trained with an arch in my back and never had any problems so I'm wondering if his advice is correct. Any input on this? I will also definitely record my next deadlifting session for more accurate critique.

But for now, anyone know if the back should be arched or kept straight during the movement?

LightWeightt
09-29-2011, 01:21 PM
Lat Pulldowns: 5 x 50, 5 x 70, 5 x 90, 5 x 110, 5 x 130, 5 x 150, 5 x 170

Incline Db Presses: 2 x 45 x 10, 2 x 45 x 5, 2 x 40 x 5

Bicep Curls: 2 x 50 x 10

Only had 15 minutes to workout because the gym decided to close early due to an unannounced maintenance...rushed through my db presses with close to no rest intervals.

LightWeightt
09-29-2011, 01:22 PM
Deadlifts: 5 x 155, 5 x 175, 5 x 195, 5 x 215, 5 x 235, 5 x 255, 5 x 275

Leg Presses: 6 x 315 x 10

Calf Raises: 1 x 135 x 100

Terrific workout. Fixed my form on deadlifts as well. Happy camper.

LightWeightt
10-01-2011, 12:28 AM
Flat DB Presses: 5 x 30, 5 x 35, 5 x 40, 5 x 45, 5 x 50, 5 x 55, 7 x 60 PR

Lat Pulldowns: 6 x 120 x 10

Dips: 2 x 140 x 10

Tricep Pushdown: 1 x 85 x 15

Finally hit a PR on my DB bench. Chest has always been my weak part so that was awesome. Finally got my diet down and the refeed the day before didn't hurt either.

LightWeightt
10-02-2011, 09:51 PM
Leg Presses: 208 x 5, 298 x 5, 388 x 5, 478 x 5, 568 x 5, 658 x 5, 748 x 5

Deadlifts: 6 x 185 x 10

Pullups: 140 x 10

Form was absolute shit on the last set of the leg presses after the first rep. Some reps on the deadlifts were horrendous as well thanks to the scrapes on my knees. Guess I'm gonna be wearing sweatpants from now on for deadlifting days.

LightWeightt
10-05-2011, 10:42 PM
Lateral Pulldown: 5 x 60, 5 x 70, 5 x 90, 5 x 110, 5 x 130, 5 x 150, 5 x 180 PR

Flat DB Bench Press: 6 x 40 x 10

Bicep Curls: 3 x 60 x 10

Form wasn't that great on the last set of the lat pulldowns. Bench presses were alright. Bicep curls for accessory work.

LightWeightt
10-05-2011, 10:44 PM
Deadlifts: 5 x 175, 5 x 195, 5 x 215, 5 x 235, 5 x 255, 5 x 275

Leg Presses: 6 x 478 x 10

Calf Raises: 2 x 145 x 50

Form on deadlifts was absolute sh*t on the way down. Explosive on the way up, way too much trouble maintaining form on the way down... Leg presses and calf raises were a cinch.

Gonna post the video of me deadlifting tomorrow for critiques hopefully. Horrible day both in the gym and personal-life wise.