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imported_fearfactory
04-13-2007, 04:43 PM
It's been 8 mos or so since I've lifted consistently at all...or done any cardio.

Currently 6'2" and weighing 222lbs. *Aged 31. *Not sure about BF%, but I know it's high.

I'll be starting week 3 on Mon so I'll post the 1st two weeks of workouts.

Overall, my priorities are to signifigantly increase cardio-vascular endurance, reduce bodyfat and increase muscle mass.

I walk about 45 mins 5 x a week year long and play 18 holes of disc golf ~ 3-4 x a week in the summer. *Other than that, about the only exercise I get is in the gym.

My diet isn't great...although it wouldn't be too bad if I could take a mulligan for beer and mexican restaraunts.

imported_fearfactory
04-13-2007, 04:51 PM
Mon 4-2-07
3x10x65 DB Flat Bench
3x10x135 BB Squat
3x5xBW Overhand Pullups
3x10x65 DB Single Arm Bent Row
Walked (always outside, always 45mins)
Ran 1.25 miles outside PM

Tues
walked *(f'n sore from the squats!)

Weds
3x10x70 DB Bench
3x10x155 Squat
3x10x70 1 arm row
3x5x BW Overhand pullups
ran 20 mins on the treadmill
walked

Thurs
walked

Fri
walked
3x10x75 DB Bench
3x10x175 Squat
3x10x70 1 arm row
3x5x BW Overhand pullups
ran 20 mins on the treadmill

imported_fearfactory
04-13-2007, 05:02 PM
Mon 4-9
walked
3x8x75 DB Bench
3x10x195 Squat
3x8x75 1 arm row
3x5x BW Overhand pullups

Tues
walked
ran intervals on treadmill - 20 mins

Weds
walked
3x8x80 DB Bench
3x10x200 Squat
3x8x80 1 arm row
3x8x BW Overhand pullups
walked 1 mile treadmill

Thurs
walked
ran intervals on treadmill - 24mins

Fri
walked
3x8x85 DB Bench
3x10x205 Squat
3x8x85 1 arm row
3x8x BW Overhand pullups
ran intervals on treadmill 20 mins

quadancer
04-13-2007, 08:49 PM
So you're doing single week rep ranges? What are you going to do after the last week? If you did 10, 8, 6, 4, 2 that would be only five weeks.

Sniggel
04-14-2007, 10:16 AM
Had to check this log out because of your name http://www.hypertrophy-specific.info/iB_html/non-cgi/emoticons/smile.gif
One of my favorite groups.
Thats some goals you got there. Hard to do them all at once!

the_dark_master
04-15-2007, 02:06 AM
Dips man, dips - ditch the DB press & start dipping; they'll boost confidence, cuff health & useable strength.
1. They're initially "harder to do" - so when you can do them, psychologically they're a boost.
2. As dips are a "move body through space" they add more functionality to the body's muscle mass.
3. Nothing feels better than adding weight to the dip belt esp. as you lose it 'round the belt-line!

If you do/can add them to your routine, IMO, it'd be best to cluster rep upto a set number - then as the cluster sets themselves near say 5 to 8 each; then add weight

Above all though: Quality reps above quantity http://www.hypertrophy-specific.info/iB_html/non-cgi/emoticons/cool.gif

imported_fearfactory
04-16-2007, 03:16 PM
quad,
I can't really say I really reflected on a plan much at all when I decided to start lifting again...the first day was kind of a fluke...I was literally walking by the gym and just decided to see how bad off I was...ignorance with a plan would describe my approach pretty well...minus the plan.

sniggel, you're an easy guy to agree with! thanks for the comment.

dark,
ironically, I was considering replacing DB bench w/ dips while at the gym today...your comment ran parallel to my thoughts. My gym has a belt that would allow me to add weight...that trade out is something that may well happen in the near future. Dips are one of my favorite exercises.

imported_fearfactory
04-16-2007, 03:22 PM
weight 224

today's workout:
walked
3x6x90 DB Bench
3x8x215 Squat
3x6x90 1 arm row
3x8x BW neutral grip pullups
Incline DB Bench 2x12x35
Leg Press (machine) 2x12x190

walked on treadmill for 20 mins, varying speed/incline to keep my HR above 150

imported_fearfactory
04-18-2007, 04:27 PM
Tues
ran 1.25 miles outside...walked another .5
walked

Weds
walked
Squat 3-8x225
Pullups 3x8xbw
1 arm db row 3x6x90
dips 3x15xbw
incline db 2x12x35
leg press 2x12x205
20 mins cardio on the treadmill

today was the 1st time so far that I felt good about my workout. *felt a little pump in my triceps after the dips, which was what made me happy. *

I did the squats very well...I'm weak and I was VERY concerned my form would breakdown or that I'd fail. *but it went deep and easy. *

on Mon I felt a twinge in my shoulder while DB pressing on the flat bench. *I've had rotator problems before...and I don't have an injury now. *but, just the same, I'm going to be more protective of my shoulder for a while. *I was happy w/ the dips, been a while since I've done them.

I've been doing the leg press and incline db bench just to: *add more volume and get used to range of motion again. *but I think that I'll replace them with deads of some type. *and possibly a rotating isolation exercise.

that may mean that I'll start lifting more than 3 days a week...which would be cool.

overall, my conditioning is much improved. *I'd started running 3x weekly for 3wks before I started lifting again. *so I've definitely regained some confidence and am feeling more motivated...but the main thing is that I'm actually getting to a place where I can be serious and actually lift w/ some intensity.

at the moment, I'm starting to think I may continue for a couple more weeks the way I'm going now. *sliding down to some 5 or 6 rep squats after one more week of squatting 8's (next week). *then I'll likely take a short break and pick up a full HST cycle.

colby2152
04-18-2007, 04:32 PM
<div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Dips are one of my favorite exercises.</div>

Dips are great and along with chins or pullups as you have, your arms should have great growth. Rows and some sort of chest press adds in some consistent tricep push and pull movements that are essential. Your volume for arms is fine, so I wouldn&#39;t worry about it.

imported_fearfactory
04-20-2007, 01:42 PM
Thurs
ran 1.25 miles outside...walked another .5
walked

Fri (today)
walked
Squat 3x8x235
Pullups 3x8xbw
1 arm db row 3x6x95
dips 3x15xbw
DB Pullover 2x12x35
leg press 2x12x225


I&#39;ve been sluggish ever since Wednesday&#39;s workout. Feeling sore and fatigued. Barely got through my squats and pullups today. I&#39;ll run 1.25 miles this evening and walk another .5, hopefully that&#39;ll get me energized. currently weighing 224.

RUSS
04-20-2007, 02:26 PM
Sometimes a 4 day layoff- not an SD or deload but just a 4 day break can be just the thing to breathe some whup@SS back into you and your w/o....just a thought use it if it helps. http://www.hypertrophy-specific.info/iB_html/non-cgi/emoticons/smile.gif

imported_fearfactory
04-23-2007, 10:10 PM
I don&#39;t know about taking a four day break, I haven&#39;t even been lifting for a month. Physically, it&#39;s probably not a bad idea...psychologically, I&#39;m afraid if I take a break I won&#39;t start back up&#33;

Mon
walked
Squats 3x8x240
Pullups 3x8xBW
1 arm Rows 3x6x95
Dips 3x10x +20

everything went pretty easy today. I had hoped to get 3x10 on the pullups, but couldn&#39;t...I&#39;m wondering how I can improve on my ability to do pullups, maybe I should add some pulldowns...

didn&#39;t run or do any real cardio today. I don&#39;t feel tired or anything, just didn&#39;t want to get run down again this week.

imported_fearfactory
04-27-2007, 09:16 AM
Tues 24th
ran 1.25 miles outside
walked 90 mins

Weds
walked 45mins
Dips 3x10x25
3x8x245 Squat
3x6x95 1 arm row
3x8x BW neutral grip pullups
DB Pullover 2x12x45
Leg Press (machine) 2x12x235

Thurs
ran 1.5 miles on treadmill (incline)
walked 90 mins

imported_fearfactory
04-27-2007, 01:18 PM
TGIF&#33; *bodyweight - 222

Squats 3x8x250 (lost my form on the 7th rep of the last set...so I had to rerack and compose myself to finish the last two reps)
Pull Ups 3x8x bw +5...it looked measly doing pull ups w/ a 5lb plate&#33; *but these are getting much easier and a few weeks ago I wouldn&#39;t have imagined I could add weight to this exercise.
1 arm row 3x6x95...my gym doesn&#39;t have any heavier DB&#39;s...and their weight stack for the low pulley is light...looking for a different rowing exercise.
Dips 3x10x bw + 30 - these were hard. *I failed on the last rep of the last set, but I again regrouped and finished.

Looking forward to sets of 5 next week for squats. *Will probably be doing sets of 8 w/ dips and sets of 6 for Pull ups.

I&#39;ve never actually squatted 250 before, or really done much squatting at all. *So I was excited about that today. *I&#39;m going to set a goal for squatting 300lbs. *Also, I think a good goal would be a set of 10 pull ups w/ a 25lb plate.

My back has really been responding of late and is noticeably more full. *Same with my quads.

edited to add that I walked 45 mins today.

imported_fearfactory
04-30-2007, 06:53 PM
Dips 3x8x35
3x6x255 Squat
3x6x95 1 arm row
3x6x BW+10 neutral grip pullups

the workout went pretty easy today. I ran for a mile after I lifted...and the running did not come easy at all, so I know that the lifting wiped me out pretty good...but I felt strong after I was done.

imported_fearfactory
05-02-2007, 03:46 PM
Dips 3x8x bw +40
3x6x260 Squat
3x6x95 1 arm row
3x8x BW+15 neutral grip pullups


On Mon 4-30, I had started doing sets of 6 pullups. I must&#39;ve forgotten this in the gym today because I did sets of 8. They went fairly easily too, which gives me hope of soon making my goal of 3x10x bw+25&#33;

imported_fearfactory
05-04-2007, 03:50 PM
Dips 3x8x +45
3x6x265 Squat 1x295 1x300 &#33;&#33;&#33;
3x6x95 1 arm row
3x8x BW+20 neutral grip pullups

Felt pretty good today after squats (which shocked me)...so I wanted to see if I could get 300 and I did&#33; pretty easily too, so I&#39;m thinking maybe at the end of next week I&#39;ll shoot for 320.

stuck w/ doing sets of 8 pullups too, I need some improvement in this area, and I&#39;m not really doing enough weight to justify 6 reps (that&#39;s my logic anyway)...

bodyweight was 219 today. I&#39;ve only ran once this week, so I&#39;ll probably do a little running tomorrow.

imported_fearfactory
05-10-2007, 12:15 AM
Tues 8th
Squats 3x6x270 - missed the 6th rep of the 1st set, had to rerack and do that rep over again. next two sets I performed 4 reps, reracked/briefly rested and finished the last two reps
Pullups 3x6x bw + 25
Dips 3x6 x bw + 50
1 arm rows 3x6x95


didn&#39;t work out Monday...looks that I&#39;ll only lift twice this week http://www.hypertrophy-specific.info/iB_html/non-cgi/emoticons/sad.gif

I may go in Fri and get some isolation work in...but I missed Monday&#39;s workout and am not happy about that&#33;

imported_fearfactory
05-10-2007, 01:08 PM
Today
Squats 3x6x275 - did four, reracked/briefly rested, did two
Pullups 3x6x bw + 35
Dips 3x6 x bw + 55
1 arm rows 3x6x95

imported_fearfactory
05-14-2007, 02:40 AM
laying off from lifting for 10 days and kicking off an HST cycle next week. *

I&#39;ll spend two weeks each for 15&#39;s, 10,s and 5&#39;s. *At the end of 5&#39;s, I will stick with them for around 2 more weeks and try to go &quot;heavy&quot;

hopefully the 15&#39;s are light enough to do continuously, at least for a good chunk of the time that I spend in that rep range.

Dips- * * * * * * * * * * * * * * * * * * - Squats
15 RM 25lbs- * * * * * * * * *-15 RM 165
10 RM 60-* * * * * * * * * * * * * * -10 RM 265* * * * *
5 *RM 85- * * * * * * * * * * * * * - 5 *RM 315 * * * * * *

Bench Press- * * * * * -1 Arm Row
15 *RM *160- * * * * * -15 RM * 55
10 RM *225- * * * * * *-10 RM *80
5 *RM *265- * * * * * *-5 RM *95

SL Dead Lift- * * * * * *-DB Shldr Press
15 RM *95 - * * * * * *-15 RM * 25 * * * * * * * *
10 RM 165- * * * * * * -10 RM *45
5 RM 225 - * * * * * * -5 RM *65

Pull Ups * * * * * * * * *BB Shrugs
15 RM 20
10 RM 30
5 RM *45


wkt a * * * * * * * ** - *wkt b
Squats * * * * * * * * * * * * *SL Dead Lift
Bench Press * * * * * * * * *1 Arm Row
Shldr Press * * * * * * * * * *Dips
Pull Ups * * * * * * * * * * * * BB Shrugs

bodyweight is at 224.

imported_fearfactory
05-21-2007, 06:29 PM
started an HST cycle today.

wkt #1

squat 3x15x140
bench press 3x15x135
pullups (neutral grip) 3x15xbw
DB shoulder press 3x15x15

I can only do 10 good pullups...so I had to cluster some reps to get 15. *I was worried that I wouldn&#39;t be able to get the 3rd set, it took a while.


edit - bodyweight is 223

imported_fearfactory
05-23-2007, 08:27 PM
wkt 2

SL Deads 3x15x85
Dips 3x15xbw
Smith Shrugs 3x15x185
1 Arm Row 3x15x45

DanOz
05-24-2007, 06:19 AM
You&#39;re going to end up with some good dip numbers by the look of it.

imported_fearfactory
05-25-2007, 04:54 PM
I hope to get some good dip numbers&#33;

squats 3x15x150
BB bench 3x15x145
DB Shldr Press 3x15x20
Pull Ups (neutral grip) 3x15x bw +5

felt pretty weak today, except for squats. I was really tired after lifting.

imported_fearfactory
05-30-2007, 05:25 PM
I skipped lifting on Memorial Day...oops&#33; bodyweight is 226

Squats 3x15x155
Pull Ups 3x15x bw +10
BB Bench 3x15x150
DB Shldr Press 3x15x20

imported_fearfactory
06-01-2007, 02:52 PM
Deadlifts 3x15x155 - 1st time I&#39;ve ever tried a deadlift other than SLDL.
Smith Shrugs 3x15x205
Dips 3x15x bw +10
1 arm rows 3x15x55

bw 221 today

imported_fearfactory
06-04-2007, 05:56 PM
3x10x205 Squat
3x10x +10 Pull Ups
3x10x170 BB Bench Press
3x10x30 DB Shldr Press
1x10x225 Deadlift

imported_fearfactory
06-06-2007, 04:04 PM
3x10x235 Deadlifts
1x10x205 Squat
3x10x bw +25 dips

took a 2 hr break (wasn&#39;t intended, schedule just worked out that way today)...but I was pretty fatigued.

3x10x75 1 arm DB row
3x10x35 DB Shldr Press
3x10x225 Smith Shrug

UFGatorDude30
06-06-2007, 04:27 PM
Wow your deads sure went up fast, good job. And those dip numbers are great considering your weight.

DanOz
06-06-2007, 10:25 PM
How are you finding that amount of volume?

imported_fearfactory
06-07-2007, 01:42 AM
threw in an extra set of deads/squats for filler last couple workouts. that started after regular deads started. needed a heavier weight.

deadlifts are COMPLETELY different than SLDL/Good Mornings. just learned that.

today, DB Shldr Press &#39;cause of the 2 hr break...shoulders are a weakness.

as things get heavier, will decrease volume....will have to. but as for now, I&#39;m fresh off the 15&#39;s&#33;

to answer your question; I have to recover after working out. laying on the floor 30 mins and then forcing myself to get up and eat/shower.

felt worse in 15&#39;s...fatass-fever.


--edited--changed font from gray to black &lt;oops&gt;

colby2152
06-07-2007, 08:21 AM
<div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">deadlifts are COMPLETELY different than SLDL/Good Mornings. just learned that.</div>

Yes, yes they are&#33; http://www.hypertrophy-specific.info/iB_html/non-cgi/emoticons/cool.gif

imported_fearfactory
06-08-2007, 10:54 PM
3x10x225 Squats
3x10xbw + 25 Pull Ups
3x10x35 DB Shoulder Press
3x10x175 Bench Press

clustered the pull ups (8reps + 2reps w/ about 30 secs in between). one of my goals is to perform a set of 10 pull ups w/ 25 lbs...almost there, I can do 8.

imported_fearfactory
06-11-2007, 06:29 PM
3x10x245 Deadlifts (clustered these 8+2)
3x10x bw +35
3x10x235 Shrugs
3x10x40 DB Shldr Press (seated)
1x10x75 1 arm DB Row (skipped last two sets...my forearm is bugging me)
1x10x225 Squats

I was really wiped today before going to the gym. *

Strangely, I really had some problems w/ my left forearm/elbow that had been long term. *After switching to parallel grip pullups (from overhand) these issues were resolved...now I&#39;ve got a pain in my right forearm/elbow (only when doing a &quot;curl type motion&quot; ie a pullup or row)...so that&#39;s a gripe.

&lt;edit&gt; bodyweight is 221

imported_fearfactory
06-13-2007, 04:36 PM
3x10x235 Squats
3x10x bw +35 Pull Ups (clustered 6+4, 2nd set 4+4+2, 3rd 2+2+1+1+1...) *
the gym&#39;s dip belt broke, don&#39;t know how - wasn&#39;t there - but I&#39;d been hoping it&#39;d be me who snapped the puny chain in a glorious dip &lt;sigh&gt;....so the 1st set I held the plate between my legs, while the 2nd &amp; 3rd I rigged 2 weight belts together. *

2 hr break

3x10x190 BB Bench
3x10x50 DB Shldr Press (had to cluster these too)
1x10x250 Deadlift (this is probably real close to my 10 rep max, we&#39;ll see Fri)

Lol
06-13-2007, 09:44 PM
Good lifting FF.

All the best with your deads on Friday. Think about getting 255 (or even 260) all day on Friday. Stay positive and you will get it&#33; http://www.hypertrophy-specific.info/iB_html/non-cgi/emoticons/smile.gif

imported_fearfactory
06-15-2007, 03:11 PM
finished with the 2nd week of 10&#39;s

3x10x260 Deadlifts (clustered the last 2 sets. 6+4 and 4+4
+2)
3x10x240 Smith Shrugs
3x10x50 DB Shldr press (these were easy today)
2x10x bw +45 (too fatigued to attempt 3rd set and had to max stim the entire 2nd set)

I got a good night&#39;s sleep last night, first time all week. And a girl introduced herself to me in the gym today (not a good looking girl mind you, nonetheless it counts). So...whatever the reason, deadlifts were a lot easier today than they were on Weds.

Deads weren&#39;t THAT easy though, I&#39;d been thinking of extending my 10&#39;s for another week. Now I&#39;m not so sure I can handle another week of this...

finished in less than 45 mins today, pressed for time. otherwise I would&#39;ve stayed as long as it took to finish the last set of dips.

bw 222

imported_fearfactory
06-15-2007, 03:14 PM
thanks for the encouragement Lol, I was thinking about it all day&#33;

imported_fearfactory
06-18-2007, 03:43 PM
3x5x260 Squats
3x5x bw +45 PullUps
3x5x205 Bench Press
3x5x60 DB Shldr Press

bodyweight 219

imported_fearfactory
06-20-2007, 06:35 PM
3x5x275 Deadlift
3x5x260 Smith Shrugs
3x5x bw + 55 Dips (need to step up the weight a bit)
3x5x75 1 Arm DB Row
3x5x60 DB Shldr Press

imported_fearfactory
06-22-2007, 10:09 PM
3x5x270 Squat
3x5x bw + 50 (clustered each set 2+2+1)
3x5x215 Bench Press
3x5x65 DB Shldr Press

imported_fearfactory
06-25-2007, 06:20 PM
3x5x285 Deadlifts
3x5x270 Smith Shrugs
3x5x bw +65 (these were rough today&#33; had to cluster the last set 4+1 to avoid failing on the 5th rep
3x5x75 1 Arm DB Row

imported_fearfactory
06-28-2007, 12:10 AM
3x5x280 Squats
3x5x bw +55 pullups (clustered 3+2)
3x5x70 DB Shldr Press
3x5x225 Bench Press (clustered last two sets 3+2)
0x2x315 Squats (failed both attempts)

very bad day from a stress perspective and it translated to the gym...

imported_fearfactory
06-29-2007, 01:39 PM
Last day of my second week of 5&#39;s. *Will continue to do 5&#39;s next week. *though I&#39;m going to reduce weight and increase volume on a few lifts (pullups come to mind).

Deadlifts 3x5x295 (clustered last set 2+2+1) deads went fairly easy today.
Dips 3x5x bw +75 (clustered last two sets 4+1, 3+2) was very happy at getting a full set of 5 without having to cluster.
OH BB Press 1x3x135 and 2x5x135 (was trying these out for the 1st time, I had intended on doing sets of 10&#33;)
Smith Shrugs 3x5x280
Single Arm DB Rows 3x5x80

felt good today. *I enjoyed the deads and OH Presses&#33; *still stung about failing my attempts at 315 yesterday...but at least they amounted to a couple of good negs. *in fact, because I was nice and sore today...I think that I may incorporate more negs over the next couple weeks.

next week, I&#39;m going to attempt 315 while I&#39;m fresh. *even if it means hurting my ability to do work sets.

* edit - bw is 221
right arm forearm pain limits my single arm DB rows and is also a reason I intend to reduce weight on pullups next week. not to say it&#39;s a serious injury, the pain is becoming less acute.

colby2152
06-29-2007, 02:05 PM
Those are some great #&#39;s on deadlifts and bench press&#33; http://www.hypertrophy-specific.info/iB_html/non-cgi/emoticons/cool.gif

UFGatorDude30
06-29-2007, 04:42 PM
Repeating Colby... those are some nice DL&#39;s man&#33;

One day....

imported_fearfactory
07-02-2007, 03:52 PM
thanks for your comments guys&#33;

Squats 3x5x290 -clustered 4+1, 3+2, 2+2+1
PullUps 3x10xBW these felt great&#33;
Standing Military 3x5x140 possibly my favorite exercise
Bench Press 3x5x225 -clustered 4+1, 3+2, 1+1+3

Squats exhausted me today. Despite the smack I talked Weds, I wanted to see if I could get 5 reps with 290...and I couldn&#39;t, so my 5 rep max for Squats is set at 280.

my bw was 220, which surprised me (I expected to see it higher) since I couldn&#39;t run at all last week. I did go for some pretty long walks though...

&lt;beginning of April I was doing 3x5xBW w/ pull ups, so huge improvement in this area&gt; I&#39;ve been doing neutral/parallel grip ~ slightly wider than shoulder width

I did bench last, and I think I must&#39;ve been catching a 2nd wind or something. Because I went from thinking I wouldn&#39;t be able to get my last 3 reps (even max stim style)...to blasting right through them w/ strength&#33; that made me happy.

imported_fearfactory
07-05-2007, 04:53 PM
3x5x305 Deadlifts (used straps for the 2nd and 3rd sets)
Dips 2x5x +85 (clustered 4+1 and 3+1+1)
Dips 1x5x +80 (4+1)
Smith Shrugs 3x5x295
Bent BB (about 45 degrees) Rows 3x10x135
Standing Military BB Press 1x4x145, 1x3x145 and 1x2x145 (fatigue from deads kept me from getting 5 reps with these)

skipped the 4th...will probably hit some lighter weights tomorrow to fit 3 days of lifting in for the week.

liegelord
07-06-2007, 02:08 AM
Good lifting there FF. Good improvement on chins, I prefer the neutral grip also.

imported_fearfactory
07-06-2007, 01:21 PM
thanks liege&#33;

2x5x235 Bench Press (clustered 2nd set 3+2)
1x5x245 Bench Press (max stim)

1x5x bw Pull Ups
2x5x bw +45

didn&#39;t do much today. my legs didn&#39;t feel recovered from yesterday&#39;s deads &amp; my back was sore (right in the middle of my shoulder blades) from those flippin&#39; BB rows&#33;

Totentanz
07-06-2007, 10:52 PM
Wow, that is some good progress on pullups. You&#39;ve got a solid bench too, and dips are pretty good.

TunnelRat
07-07-2007, 12:15 PM
Nice deads&#33; Breaking 300 is a milestone.

315 awaits...

imported_fearfactory
07-09-2007, 07:25 PM
appreciate the comments guys&#33; *300 was a milestone, I&#39;ve never done that much weight w/ anything before in my life. *

3x5x315 Deadlifts (straps on 2nd set, ditched straps and did max stim for the 3rd set)
Dips 1x5x +90 (max stim)
* * * *2x5x *+70
Standing Military 0x2x145 (failed two attempts which sucked badly)
* * * * * * * * * * * * * 1x10x95
* * * * * * * * * * * * * 2x5x115
BB Bent Row 3x10x135
Smith Shrugs 3x5x315

colby2152
07-09-2007, 10:11 PM
Now that you did 315, what are you going to do next FF?

YOUR ANSWER: Going to Disney World&#33;

Congrats&#33; http://www.hypertrophy-specific.info/iB_html/non-cgi/emoticons/biggrin.gif

Lol
07-10-2007, 03:47 AM
Yeah, well done that man&#33; 315 is a great achievement to notch up. It&#39;s so satisfying when you hit a PB in your deads.

Looks like you&#39;ve made some good progress in a fair few lifts. Those numbers for bench and are great.

imported_fearfactory
07-10-2007, 11:24 PM
Disney World, that&#39;s a good one colby&#33; That made me laugh. Much appreciate your comments fellas, I&#39;ve definitely not regretted adding deadlifts to the lineup. I just feel all around stronger since starting them.

3x5x145 Standing Military (clustered the last set 3+1+1)

had to see if I could do them when I was fresh.

my bodyweight was 219 today. I am CONSTANTLY thinking I should be able to press more&#33; it&#39;s a tough lift for me...

liegelord
07-11-2007, 12:54 AM
I hear ya about pressing FF, congrats on pulling 315. Do push-presses, they&#39;ll help get your pressing numbers up.

UFGatorDude30
07-11-2007, 12:10 PM
Repeating everyone else, good job on your DL&#39;s. Your dips are getting closer and closer to the century mark, keep it up&#33; Doing that at your body weight is very impressive.

Totentanz
07-11-2007, 12:41 PM
That is an impressive dip number.

Watch out for the deads. 300 to 400 is going to go by faster than you think. In my experience, deadlifts are very addicting and it is easy to get to the point where you care about little else but getting that deadlift number higher.

imported_fearfactory
07-11-2007, 06:32 PM
I read about push presses on erx.net (thanks again for referring me there Colby). that sounds like something I could do. good advice liege, thank you.

squats 3x5x295 (clustered 1st 2 sets 2+2+1 and last 2+1+1...)
Bench Press 1x5-250 (max stim)
2x5x225
Bent BB Row 1x5x160
2x5x180
Pull Ups 1x10x bw (ran short on time today)

imported_fearfactory
07-13-2007, 02:50 PM
Deadlifts 3x5x325 (max stim) *failed the 11th rep but regrouped and finished.
Dips 3x5x90 (max stim)
Bent BB Rows 3x5x185
Smith Shrugs 3x5x315

it occurred to me while doing rows, that I should hang clean and push press 185.
didn&#39;t turn out as planned. I did the hang clean from the floor and then stood up straight w/ out much trouble, but the bar never much moved when I tried the push press&#33;

UFGatorDude30
07-13-2007, 03:46 PM
Maybe I&#39;m misunderstanding... so you basically did a power clean? You probably would have cleaned more had you not already had to do DL&#39;s. Still lookin&#39; good though man keep up the good work.

imported_fearfactory
07-13-2007, 11:14 PM
gator, I did one of these (http://exrx.net/WeightExercises/OlympicLifts/Clean.html). *immediately followed by a pathetic push press attempt. *definitely will try this again, in a less fatigued state, replete with lighter weight.

I don&#39;t think I can keep it up much longer...reaching the end of my rope. *Legs have been &quot;charlie horse-sore&quot; since Monday.

Next week, I&#39;ll do a few warm up sets and try for a heavy single on bench press, deadlift, and squat.

After that, I intend to lift higher volume until 8-3-07...then to Cabo for an extended SD, then home to start a new log w/ a new round of HST.

imported_fearfactory
07-16-2007, 04:20 PM
Squat 1x5x315 (max stim)
Bench 1x5x260 (max stim)

2 hr break

Squat 2x5x290 (clustered 3+2)
Bench 2x5x230
BB Bent Row 3x5x185
Standing Military 3x5x135 (clustered last set 3+1+1)

colby2152
07-16-2007, 04:24 PM
Awesome frequency&#33; http://www.hypertrophy-specific.info/iB_html/non-cgi/emoticons/biggrin.gif

imported_fearfactory
07-18-2007, 06:41 PM
thanks Colby.

Deadlift 1x5x325 (max stim)

2 hr break

Deadlift 2x5x325 (max stim)
Dips 1x2x bw +100 (max stim)
1x7x bw +90 (max stim)
1x7x bw +45
Standing Military Press 3x5x145 (clustered last set 2+3)
BB Bent Row 1x5x195
2x5x185

switched to alternate grip w/ deadlifts today...

I really like working dips on the same day as standing military press, or at least I did today.

_tim
07-19-2007, 09:41 AM
Great numbers, FF&#33; Very Archetype meets Digimortal meets Concrete&#33; http://www.hypertrophy-specific.info/iB_html/non-cgi/emoticons/biggrin.gif

I&#39;ll echo Colby on the frequency&#33; It is so great that you have the flexibility to do that&#33; I&#39;m sure it&#39;s giving you amazing results&#33;

imported_fearfactory
07-20-2007, 03:56 PM
nice reference tim. I feel like the Soul of a New Machine&#33;

#&#39;s will creep up a bit after a couple more cycles, hopefully&#33; if not, maybe I could kick &#39;08 off w/ a 5x5. really though, nutrition is my main issue...and that&#39;s going to get addressed...tomorrow&#33; http://www.hypertrophy-specific.info/iB_html/non-cgi/emoticons/smile.gif

Squats 0x1x350 (didn&#39;t even come close)
1x2x315
1x1x325
1x1x335
0x1x345 (almost&#33; probably could&#39;ve, if I&#39;d tried parallel)
1x5x225
1x5x245
Bench 3x5x235 (clustered last 2 sets 3+2)
Standing Military 3x5x135
BB Bent Row 3x5x195

I&#39;d intended to do a heavy set of max stim on the bench...but I chickened out/didn&#39;t have the energy after squats.

bw is 220 today

imported_fearfactory
07-23-2007, 06:05 PM
Deadlift 1x1x365
1x1x385
1x1x405
1x5x315
1x6x315
Standing Military 1x5x155
2x5x135
Dips 3x10x bw
Bent BB Row 2x5x135
1x10x135

colby2152
07-23-2007, 08:20 PM
I did 315 x 5 deads the other day. Maybe there is hope for me on 400?

Congrats&#33;

imported_fearfactory
07-23-2007, 08:47 PM
bet you can colby. *wouldn&#39;t surprise me at all. *

I was pretty intimidated to even try 300 not a week ago. *my back was tightening up, or I&#39;d have given 425 a fair shot today. *what I mean to say is that I think there&#39;s as much of a mental block as a physical block w/ regard to PB&#39;s at my particular level of the game.

I&#39;ve been wondering what kind of gap should exist between squat and deadlifts. *given that everyone is different, obviously. *

before I started this cycle I&#39;d never deadlifted (&quot;heavy&quot;) and could bench more than I could squat. *my ignorant assumption was that I was too tall and legs were too skinny to have a decent squat. now...I can deadlift more than I squat and squat more than I bench...which is more balanced, imo. *

yet I&#39;m curious about my 335 squat. ASSume I can manage a 425 dead on Fri...90# seems a pretty big gap between the two lifts&#33; *additionally, MAY end up maxing around 280 on bench, which is only 55# less than my squat.

imported_fearfactory
07-25-2007, 05:59 PM
Bench 1x1x265
1x1x285
0x1x295 (darn)
3x5x225
Squat 1x5x245
1x5x265
1x5x285
2 hr break
Standing Military 1x1x165
1x1x170
1x5x145
2x5x135
Bent BB Row 3x5x205 (clustered last set 4+1)
Dips 1x15xbw
Bench 1x5x225

imported_fearfactory
07-27-2007, 02:54 PM
Chins 3x10x bw
Dips 3x10x +25
Squats 3x10x225
Smith Shrugs 3x5x315

imported_fearfactory
07-30-2007, 01:20 PM
Deadlifts 5x5x315
Standing Military 3x8x135
Dips 3x10x bw
Lat Pulldowns 3x10x110

colby2152
08-01-2007, 08:19 AM
<div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">I was pretty intimidated to even try 300 not a week ago. my back was tightening up, or I&#39;d have given 425 a fair shot today. what I mean to say is that I think there&#39;s as much of a mental block as a physical block w/ regard to PB&#39;s at my particular level of the game.</div>

That is certainly true&#33; Pure physique and strength will only get you so far. Like anything else, you have to be mentally focused on the task at hand&#33;