cgutcu log

Workout 75%1RM

07.06

Leg Press:419 lbs x 8,6,5,1
Bench Press:162 lbs x 8,5,5,2
Pull-Up:B.W+13 lbs x 7,5,5,3
MP:91 lbs x 6,5,4
One arm dunbell rows:92 lbs x 6,6,4,4,2,3,3,2

Workout 80%1RM

07.10

Leg press:445 lbs x 5,5,5,5
Incline dunbell bench press:66 lbs x 5,5,4,3
Chins:B.W + 39 lbs x 5,5,5,3,2
Dips:B.W + 50 lbs x 5,5,5
Back extension:B.W + 22 lbs x 10

One note:incline dunbell bench press is not for much sets, it is dificult and fatiging get the weigth for press it.

Thanks for reading
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80% 1RM workout

Leg press:445 lbs x 5,5,5,5
Bench press:171 lbs x 5,5,5,5
Pull-Up:B.W+ 26lbs x 5,4,4,3,2,2
MP:96 lbs x 5,5,4,1
One arm dunbell rows:94 lbs x 5,5,5,4,3


85 % 1RM workout 07.16

Leg Press:472 lbs x 5,5,5
Incline dunbell bench press:70 lbs x 5,4,1
Chins:B.W + 52 lbs x 5,4,3,3
Dips:B.W + 64 lbs x 5,5
Back extension:B.W + 44 lbs x 6

85% 1RM workout 07.19

Leg press:472 lbs x 5,5,5
Bench press:184 lbs x 5,4,3,3
Pull-up:B.W + 37 lbs x 5,4,3,3
MP:100 lbs x 5,4,1
One arm dunbell rows:99 lbs x 4,5,2,4,3,1,1

Thank's for reading
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Looks like you are starting to get into the heavy stuff! Keep it up and I promise you will see the benefits at the end. I really like how simple, yet effective that workout was. I'll be interested in seeing how far you are able to push your 1RM at the end to see where you end up at.
 
90%1RM workout 07.24

Leg press:503 lbs x 5,5,3,2 NEW PR!!
Incline dunbell bench press:72 lbs x 5,5
Chins:B.W + 64 lbs x 5,3,2,2,1,2
Dips:B.W + 77 lbs x 5,5
Back extension:B.W + 44 lbs x 7 NEW PR!!

90%1RM workout 07.27

Leg press:503 lbs x 5,4,3,2,1
Bench press:193 lbs x 5,3,2,2,2,1
Pull-up:B.W + 48 lbs x 5,3,2,2,2,1
MP:109 lbs x 5,3,2 NEW PR!!
One-arm dunbell rows:105 lbs x THERE IS NO 105 LBS DUNBELL ON THE GYM
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Now i have a problem.Can't put more weigth on dunbell rows.The machine row on the gym is bad for me, I dont fell nothing on my back, and t-bar rows hurt my lower back(I can't keep a arched back).
What can I do??

Thank's for reading
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Just go with bb rows. You just need to learn good form. Switching at this stage shouldn't be too much of a problem but watch out for your brachioradialis muscles (if you use an over-hand grip) as these will take more of a beating than with one-arm db rows.

Try doing Pendlay rows as these will allow you to reset between reps so that you can make sure your lower back is flat and tight. Also, try a supinated grip as well as a pronated grip so you get a feel for each.

Of course, the other possibility is to fix a loose weight to a bit of rope and hold on to that as well as the 100lb db so you can increase the load for your db rows. It might be a bit fiddly but it should be possible to add at least another 10lbs this way.
 
<div>
(cgutcu @ Jul. 29 2007,17:21)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Now i have a problem.Can't put more weigth on dunbell rows.The machine row on the gym is bad for me, I dont fell nothing on my back, and t-bar rows hurt my lower back(I can't keep a arched back).
What can I do??</div>
You might try Dumbell Lying Rows: Dumbbell Lying Rows

These let you get some of the benefits of the Bent Over Row without putting any stress on your lower back.

I use these because I do squats and deads each week, and figure my lower back is taking enough of a beating already.
 
95%1RM workout 07.31

Leg press:529 lbs x 5,3,2 New PR!!
Incline dunbell bench press:75 lbs x 5 NEW PR!!
Chins:B.W + 77 lbs x 4,2,2,2 NEW PR!!YEAHHH
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Dips:B.W + 90 lbs x 5
Back extension:B.W + 44 lbs x 8 NEW PR!!

Thank's for reading.Any coment will be aprecied
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Sorry for posting too late.

95% 1RM workout
08.03

Leg press:529 lbs x 5,3,2
Bench press:201 lbs x 5,3,2,1 New PR!!
Pull-ups:B.W +61 lbs x 3,2,2,2,1 New PR
MP:113 lbs x 3,2 New PR

I ended the cycle.Dont did 100% 1RM, to dangerous.
The 1rm increases after that cycle was:

Leg press:555 to 596
Bench press:212 227
Incline dunbell bench press 158 168
chins: 252 262
Dips: 267 285
Pull-up 235 238
MP 118 120

Body weigth is the same(164 lbs) but my waist is small now(31.5&quot;).
I have a very fast metabolism, I eat a lot, but go to the toalet a lot to.Also, I have lactose intolerance.I think that the strength increases was to litle for size increase.Maybe when I increase my strength by 25% I will see something.
I will do the cycle again, but will begin whit 70%1rm, and will do 2 weeks in the 80%1rm.Will lower the volume ,will go for 20 reps per mov and 15-10 when things get heavy.

Also, when I go ligth(less than 80%1rm), I fell my muscles soft the days after the workout, instead of hard when I go heavy.I dont like this felling.
Due to medical procedures, I cat train for 2 weeks, so it will look like a SD.

Thanks and any coment will be aprecied
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Back to training after 2 weeks.
08.29
75%1RM workout

Leg press:450 lbs x 6,5,5,4
Chins:B.W + 35 lbs x 6,5,5,4
Incline dunbell bench press:66 lbs x 5,5
Dips:50 lbs x 6,5,4
Back extension:B.W + 39 lbs x 6

The low reps is here because after 2 weeks of no training, 75%1rm fells like 90%1rm
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Just do ad:I began to listen to music when I am training.
Of course is hard rock!!
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This training was Baton Rouge
If you dont know, here is a link to one of his music:
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09.05

75%1rm workout

Leg press:450lbs x 6,5,5,4
Bench press:171 lbs x 6,5,5,4
Pull-ups:B.W + 13 lbs x 6,5,5,4
MP:91 lbs x 5,5,5
One-arm dunbell rows:79 lbs x 7,5,5

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09.11 80%1rm workout

Leg press:476 lbs x 5,5,5
Chins:B.W+44 lbs x 5,5,5
Incline dunbell bench press:70 lbs x 5,5
Dips:b.w + 66 lbs x 5,5
Back extension:B.W + 41 lbs x 6

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09.18
80%1rm workout

Leg press:476 lbs x 5,5 353 lbs x 10
Bench press:184 lbs x 5,5 122 lbs x 10
MP:96 lbs x 5,4 69 lbs x 5(only 5, amazing how litlle is my endurance!!)
Pull-up:B.W +28 lbs x 5,5 B.W x 4(
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poor endurance
One-arm dunbell rows:92 lbs x 5,5 66 lbs x 7

The ligth set is to find my true 10 rm and to ad sarcoplasmic hypertrophy.

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10.09 workout:

Leg press:507 lbs x 5,5
Chins:B.W +66 lbs x 4,2,2
Incline dunbell bench press:72 lbs x 4,3
Dips:B.W + 88 lbs x 5
Back extension: B.W + 44 lbs x 7

I will just train whit heavy weigths for 6 weeks, tring to reach news PR's, then 1 more week just to test my stregth, then I will do something new, because my gains are zero, nothing, and I am tired of this!!!
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<div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">The ligth set is to find my true 10 rm and to add sarcoplasmic hypertrophy.</div>

Why don't you go a step further with the metabolic sets and do a set of 15 after your sets of 5's for each exercise? I know you don't want to do 15's in an HST cycle anymore, but IMO they have more benefit than 10's as a metabolic set.

BTW, is that you in your avatar?
 
The avatar is Chuck Sipes.I want to look like him.
Yes, I was thinking about this.A 15 reps set on dips, chins and leg press, but I dont see more HST trainers doing it.
My plan is to do 3 weeks of 10's, 3 weeks of 5's, than 1 week of 3's to test my news RM's.
The real problem is that I have poor muscular endurance, since I have done lower reps for years, also, when I go to faulire, the days after training I fell very tired!!
 
today workout, whit cluster reps(1 min rest between cluster's

10.11

Leg press:507 lbs x 3,3,3,1
Bench press:206 lbs x 2,1,1,1,1,1,1
Pull-up:B.W + 46 lbs x 3,2,2,2,1
OHBP:109 lbs x 3,2,2,2,1
Onearmdunbell rows:99 lbs x 3,2,2,2,1

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