cgutcu log

No spotter, no belt, no gloves, only I and the iron.
I am working now on posture(learning the arch on squat).My gym dont have a power rach, but in 2008 I will move to a anouther city, so on this new one I will go to a gym where deads and squats will be ok.
Thank's for the coment's.I have a lot of strength to gain, and I love the heavy iron.
For the record, I weigth 163 lbs
 
Today did a faster workout, have no time to train:

10.17

Leg press:512 lbs x 5,5
Chins:B.W + 68 lbs x 4,2,2,1
Incline dunbell bench press:72 lbs x 4,1
Dips:B.W+ 90 lbs x 3
Back extension:B.W + 44 lbs x 7
Dips again:B.W x 9( only 9 reps!!
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11.19 workout(100%5RM)

Leg press:234 kg x 5,5,3,2
Chins:B.W+27 kg x 5,3,3,2,1
Incline dunbell bench press:30 kg x 5,5,3,2
Dips:B.W+40 kg x 3,2,2,2,1
Back extension:B.W+20 kg x 7
 
Today workout 11.23
100%5RM
Leg press:516 lbs x 5,5,3,2
Bench press:184 lbs x 5,4,3,,2,1
Pull-Up:B.W+30 lbs x 5,4,3,3,3
OHBP:100 lbs x 5,3,3,2,1
One-arm dunbell rows:92 lbs x 4,3

OBS:
1:Resting 2 min is to litlle, I need to rest 3 min between sets
2.I have a lo volume tolerance, this is very clear to me
3.OHBP I take the bar from the grond, since here I dont have a power-rack.Is very fating geting more than 2 working sets.The same thing for incline dunbell bench press.

I will go whit the 5's for 4-6 weeks, tring to increase it, then deloud or take a sd.
Any opinion is aprecied.
Thank's
 
Today workout: 100%5rm 11.27
Leg press:520 lbs x 5,5,3,2
Incline dunbell bench press:70 lbs x 5,5
Chins:B.W+59 lbs x 4,3,2,2(stoped here, to much fatigue)
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Dips:B.W +88 lbs x 3,3,3
Back extension:B.W+44 lbs x 9
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Today workout: 11.30
100%5rm

Leg press:520lbsx 3,3,3,3,3,3,3,3 CHAD WATERBURRY!!!
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(8x3 60 secs rest between sets, whit my 5rm, very good pump
Bench press:184 lbs x 5,5
Pull-Up:B.W+30 lbs x 5,5,3,2
OHBP:100 lbs x 5,4,2
One-arm dunbell rows:92 lbs x 5,4
 
I am back.The goal for 2008 is a good deadlift.
Whit a good deadlift, size will comes!!
My last workout was:

Deadlift(please, dont lougth about the weigths, I am begining this mov.)

157 x 5
162x5
166x5
171x5
175x5

Chins:B.W + 61 lbs x 5,3,2,1
Incline dunbell bench press:70 lbs x 6,5
Dunbell lateral raises:17 lbs x 6,3,3,3
Leg press:450 lbs x 10

That it.
In 2008 I wanto to weigth 176 lbs(i am 165 lbs now) and to have a 1 rm of 400 lbs on deadlift(yes, i know, i am dreaming, but i will try it!!)
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03.25 workout:

Leg press:551 lbs x 5,3,3,3,1

Bench press:206 lbs x 8 singles, 30 secds between singles(206 lbs is my 2 rm)

One-arm dunbell rows:92 lbs x 5,4

Military Presses:113 lbs x 3,2

Barbell curls:91 lbs x 4,2,2,2

Barbell wrist curl:73 lbs x 11

Reverse grip barbell curl:60 lbs x 8

Back extension:B.W+ 44 lbs x 7

This workout taked 70 min to complete.

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You are lifting 175 lbs for 5 reps currently. I am sorry to burst your bubble, but 400 is out of the question. I say this because your safety is at risk if you push to high loads too quickly. Good luck and take it one RM at a time!
 
"In 2008 I wanto to weigth 176 lbs(i am 165 lbs now) and to have a 1 rm of 400 lbs on deadlift(yes, i know, i am dreaming, but i will try it!!) "
<div>
(colby2152 @ Mar. 26 2008,14:59)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">I am sorry to burst your bubble, but 400 is out of the question.</div>
&quot;...out of the question...&quot; For NOW!!

It may take a bit of time to bring your 1RM up, but it can be done. You just need to move from the dreaming stage to the planning stage. Writing your goal down and publicly declaring it is a good step. Now you need to begin to plan your attack.

If you can lift 175 for 5 reps, you've pretty much got 225 in your sights already. You need to make some interim goals -- say, 275, then 300, then 315. Your 400 is obtainable, but you have to plan for it and go to work.

&quot;All things are possible, only believe&quot;.
 
Follow the tunnel rats deadlift plan and you'll get there sooner than later. He's been really making some serious gains!
 
BTW, I wasn't saying 400 was impossible, but most likely impossible this year unless you were on a mean streak of size and strength gains.

Best of luck!
 
Today workout 03.29

Deadlifts

179 lbs x5

184lbs x 5
188lbs x 5

Chins

B.W + 64 lbs x 15 singles, 10 secds to 1min rest between singles

Incline dunbell bench press:70 lbs x 7, 3 NEW PR!!!

At that time I was very tired, but I still did these mov:

Dunbell lateral raises:17 lbs x 4,...30 secds rest untill reach 15 total reps

Triceps extension:73 lbs x 6,4
Dips:B.W x 10

Reverse wrist curls
Hammer curls
Calve raises
Leg press:454 lbs x 10
l-fly


Looks like a Darden HIT workout.

Thank's for reading
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Today workout:

Leg press:556 lbs x 5,3,3,2,1,1

Bench press:206 lbs x 2,2,1,1,1,1,1,1

One-arm dunbell rows:92 lbs x 6,6,4,4

MP:113 lbs x 2,1
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Back extension:B.W + 44 lbs x 10
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Good thing:Now I can eat a lot!!
Bad thing:I still can only train 2 times a week

Very bad bad bad thing!!!: My training in my opinion is only for strength, I will do now 4 x5 whit my 80% 1rm to increase in size, since using my 5 rm is too much for a size increase( dont recruit all the fibers, since the weigth is to heavy, more than 85 % 1rm).

My goal was not clear, I was training for strength whit the desire for size, now I will train for size, and latter, when I will be enougth big, I will train for strength only.
Thank's for reading
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Today workout: 04.08

Deadlifts

193 lbs x5
197 lbs x 5
201 lbs x 5(welcome 200 lbs range, next step:225 lbs)

Chins:
REALLY A PROBLEM HERE.MY M-TIME IS TO BIG!!

B.W + 64 lbs x 1, 5 secds rest, +1, 10 secds rest, + 1, then more 5 singles whit 30 secds rest, + 3 singles whit 1 min rest, then whit my B.W + 44 lbs I did 4 reps, 10 secds rest, + 1 reps 15 reps total Maybe not enougth for hypertrophy.

Incline dunbell bench press:70 lbs x 5,4

Dunbell lateral raises:17 lbs x 15 MS reps

Dips:B.W + 77 lbs x 3,2,2, B.W +44 lbs x 3,,3,2 B.W x 5 30 secds between sets

Leg press:463 lbs x 5,5 1 min rest between sets(IF YOU DEADLIFT, IS LEG PRESS NECESSARY?)

Calve work

That it.
smile.gif
 
Today workout 03.11

Leg press:556 lbs x 3,3,3,2,2,2

Bench press:
206 lbs x 5 singles 30 secds rest
210 lbs x 1
215 lbs x 1

One-arm dunbell rows:92 lbs x 5,4,3,3

MP:104 lbs x 5,3

Barbell curls:91 lbs x 5,2,2,1
Barbell wrist curl:73 lbs x 11,4
reverse barbell curls:65 lbs x 8,2
Back extension:46 lbs x 5

Training only 2 times a week is very bad, but I will try to do my best whit I have.
I think is time to deloud, to back-cycle.reached a plateu on some exercicies.Maybe I will try some HST cycle on some mov, like leg press.
Thank's for reading.
Just to ad.I weigth 165 lbs, 5'9''
 
<div>
(cgutcu @ Apr. 08 2008,14:42)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Today workout: 04.08

Deadlifts

193 lbs x5
197 lbs x 5
201 lbs x 5(welcome 200 lbs range, next step:225 lbs)

Chins:
REALLY A PROBLEM HERE.MY M-TIME IS TO BIG!!

B.W + 64 lbs x 1, 5 secds rest, +1, 10 secds rest, + 1, then more 5 singles whit 30 secds rest, + 3 singles whit 1 min rest, then whit my B.W + 44 lbs I did 4 reps, 10 secds rest, + 1 reps  15 reps total Maybe not enougth for hypertrophy.

Incline dunbell bench press:70 lbs x 5,4

Dunbell lateral raises:17 lbs x 15 MS reps

Dips:B.W + 77 lbs x 3,2,2,  B.W +44 lbs x 3,,3,2 B.W x 5 30 secds between sets

Leg press:463 lbs x 5,5 1 min rest between sets(IF YOU DEADLIFT, IS LEG PRESS NECESSARY?)

Calve work

That it.
smile.gif
</div>
Leg presses are a great exercise with proper form they can target the quadriceps exceptionally well.

However...So can Deadlifts!
Lately I have really been focusing on my form in the deadlift and I noticed that the more I get my legs into the work (butt down at start), the more strength I have and it really targets the entire shoulder/spine/hip/thigh Complex so well I feel I have worked my entire lower body after doing a few heavy sets of deads.

So no, leg presses are not necessary IF you really focus on getting a lot out of your deads.
 
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