Goobs log, Now with video!!!

[Goob]

hey there is lots of consistent training going on here... keep it up!

If there is anything I'm good at, it's being moderately consistent

1/12/2012

got to gym a lot later than normal so was trying to rush through

Bench
2x10@ bar
1x3@ 95 lbs
1x3@ 110 lbs
1x7@ 120 lbs +3 more reps with shitty spotter grabbing the bar at the top after I told him not to touch it unless i was dying

I'm sure I could have got at least 9 without the overzealous spotter, but now I'll never know

Dumbbell Bench
1x10@ 30 lbs
3x10@ 35 lbs
1x8@ 35 lbs - arms got a bit wobbly and everything went to shit thinking a bit longer rest between sets would have helped finish

Dumbbell Row
1x10@30 lbs
2x20@ 40 lbs

did one set of pull downs with attachment like this |)-----(| then left cause I was getting hungry

[Goob]

1/13/2012

Deadlift
1xsome@ bar
1x8@ 135 lbs
1x3@ 175 lbs
1x3@ 200 lbs
1x10@ 225 lbs

plan was 8, must be a fluke cause I could only get 9 reps last week with 15 lbs less

Front Squat
2x5@ bar
1x5@ 95 lbs
1x5@ 115 lbs
3x5@ 125 lbs

Leg Curl machine
4x10@ 90 lbs - probably too much, legs wobbly after the 4th set so left it at that

random hammer grip pull ups throughout

pulled ab or whatever seems to be healed, so will start some direct ab work next week. Not sure what though but something at least 2x a week

[Lordmuppet]

getting good spotters are a real problem. What I try to say is

'don't touch the bar unless it goes up and starts coming down or if it is at the bottom for more than three second'
OR
'don't even touch it like this *puts finger on bar*'

Best solution is a training partner but that brings all sorts of other problems (and possible benefits) of course.

Or you could learn the 'roll of shame' google it you'll see. I've just found out about this. Seemed like a stupid idea to me at first but apparently it can be quite safe.

edited to add: course roll of shame is only for getting it off you when it is trapped at the bottom but that's the main problem.

[Goob]

getting good spotters are a real problem. What I try to say is

'don't touch the bar unless it goes up and starts coming down or if it is at the bottom for more than three second'
OR
'don't even touch it like this *puts finger on bar*'

Best solution is a training partner but that brings all sorts of other problems (and possible benefits) of course.

Or you could learn the 'roll of shame' google it you'll see. I've just found out about this. Seemed like a stupid idea to me at first but apparently it can be quite safe.

edited to add: course roll of shame is only for getting it off you when it is trapped at the bottom but that's the main problem.

I always tell them not to touch the bar unless I'm dying. But, most everyone in my gym isn't trying to get stronger, so they don't understand that someone else touching the bar counts as a failed lift. I'm not really sure what they are trying to do actually. I see people completely fail a lift, with their ass way off the bench and another guy lifting the bar for them, then the "spotter" or one of the other guys with them will say something like "that looked too easy" and they'll throw on another 50 lbs and do it all over again.

A training partner would be good, and I may start training with another skinny guy I met at the gym. He doesn't like to squat though, so not sure how well that will work. He seems to be following a routine from mens health or some similar magazine. But, he wants to lift the weight himself, so I already like him better than anyone else over there.

I don't trust the "roll of shame." Not even with the dinky weight I can press.

1/16/2011

Squat
1x10@ bar
1x5@ 95 lbs
1x5@ 135 lbs
1x5@ 150 lbs
1x3@ 170 lbs
1x6@ 190 lbs

Not so happy about that really. I could have done 1 more I think, but was seeing stars after 6, so went all emo and racked it.

5x10@ 115 lbs - harder than last week. So much puffing

Leg Curl Machine
5x10@ 80 lbs

Was planning on some ab work today, but so tired after this. Will do something tomorrow

Edit: forgot to put, bodyweight up to 185 lbs (83.9 kg) and was at 197 lbs after breakfast with shoes and coat on at the scale in the grocery store

[Goob]

1/17/2012

Overhead Press
1x10@bar
1x5@ 65 lbs
1x3@ 70 lbs
1x8@ 80 lbs
5x10@ 55 lbs

Hanging Leg Raise
1x15
1x12

Crunch Machine?
1x30@50 lbs
1x15@ 70 lbs

Pull ups w/ hammer grip
3, 2, 2

Pull Down w/ hammer grip
1x12@ 120 lbs

Cable Tricep Pushdown w/ long rope attachment
1x40@ 50 lbs

[Lordmuppet]

I don't trust the "roll of shame." Not even with the dinky weight I can press.

Yeah i don't really get how it works either but apparently it does and I've seen someone do it and walk away entirely from it without a scratch

[Frostfire]

Oh man, I do the roll of shame everytime I fail. The only trouble I've ever encountered was when I had headphones on and it caught on the wire and pulled them off my head as i rolled the bar to my hips. Granted, my max bench press of all time was bodyweight so I can't really speak for the heavier weights and it is still dangerous to bench without a spotter if it falls on your throat or something.

[Goob]

The one sort of strong guy that still goes to my gym dropped 400 lbs on his face last year, so that is what I am most worried about with the roll of shame. For a little while I will probably have a training partner for bench day at least, so it's not going to be an issue. If that doesn't work out, plan B is to get to work on a power belly so I can bench in the power rack. Just too skinny for the pins to line up correctly

1/19/2012

Starting next week I am moving squat to tuesday and overhead to monday. I'm not happy about it, because I look forward to squats on monday since I don't go to the gym over the weekend, but upper chest and triceps still a bit sore from tuesday and it affected todays session. So, I think the extra day between pressing is needed.

Bench
1x10@ bar
1x5@ 70 lbs
1x5@ 100 lbs
1x3@ 115 lbs
1x5@ 130 lbs

Dumbbell Bench
5x10@ 30 lbs - barely made the last 2 sets

Dumbbell Row
1x10@ 30 lbs
2x20@ 40 lbs

tried to do pull ups, but only got 1 so 1x15 lat pulldown @110 lbs

[Lordmuppet]

Oh man, I do the roll of shame everytime I fail. The only trouble I've ever encountered was when I had headphones on and it caught on the wire and pulled them off my head as i rolled the bar to my hips. Granted, my max bench press of all time was bodyweight so I can't really speak for the heavier weights and it is still dangerous to bench without a spotter if it falls on your throat or something.

for a female lifter bodyweight bench is a pretty big milestone (i.e. it is a milestone [for respectable bench] for male lifters but an even bigger one for female lifters) though no? How many reps and how long ago? I'm curious

damn i use a lot of parentheses

[Goob]

1/20/2012

Today went a bit off the plan because was working with the other skinny guy at the gym. He has got this "leg day" "chest day" etc. concept stuck in his head from spending too much time on bodybuilding.com.

Deadlift
1x10@ 135 lbs
1x5@ 185 lbs
1x3@ 210 lbs
1x9@ 235 lbs

belt slipped a bit, costing me some reps. Still trying to get used to the buzz belt, but definitely liking it. Seems fitness and endurance is improving already, which was one reason for switching to 5/3/1

1x1@ 255 lbs /w no belt -

guy wanted to do one more set so I just went for an easy single without my belt, could have done quite a bit more I think

During warm up for front squat I realized he can't squat so spent the next 30 minutes trying to fix that. Made some progress, but had to resort to box squats because he wouldn't get anywhere near parallel without the box there. Hopefully will have that sorted shortly, but will complicate things more if he decides to train with me on squat day.

Hack Squat Machine
3x6@ some weight, I don't know how much but doesn't matter because was on a machine. Was not my idea and didn't really push it. Felt really light except in the bottom position, which was pretty heavy because of the angle I think. Probably won't do this again

Standing leg curl
4x10@ 40 lbs each leg

Did 1 set of calf raises, also not my idea, then decided they are just too emo, so called it a night

[Goob]

1/23/2012

This is supposed to be a deload week, but is very boring, so I rushed through the entire workout in ~20 minutes. No rest between sets, which I'm sure is not what is meant to be done, but it's so light, even when i accidentally used heavier weights than was called for.

Overhead Press
1x5@ 50 lbs
1x5@ 60 lbs
1x5@ 70 lbs

Dumbbell Overhead Press
5x5@ 20 lbs each arm

Pull Down w/ |)-----(| handle

2x5@ 100 lbs
1x15@ 100 lbs

Face Pulls
1x20@ 80 lbs

Cable Tricep Push Down w/ long rope attachment
1x40@ 50 lbs

[Goob]

1/24/2012

another very fast session, done in 25 minutes or so

Squat
1x5@ 80 lbs
1x5@ 100 lbs
1x5@ 120 lbs

Leg Curls
3x10@ 80 lbs

Crunches
4x15

[blinki]

The one sort of strong guy that still goes to my gym dropped 400 lbs on his face last year, so that is what I am most worried about with the roll of shame. For a little while I will probably have a training partner for bench day at least, so it's not going to be an issue. If that doesn't work out, plan B is to get to work on a power belly so I can bench in the power rack. Just too skinny for the pins to line up correctly

I used to always get out from under the bar by roll of shame when I didn't have a bench or rack. To me it seems fine so long as you lift sensibly. Like if 150lbs was a challenging bench for you, it should still be light enough that you can control it to place it against your chest, instead of slamming it, if you fail on your last rep. Where as if you were to suddenly decide you are going to bench 200lbs and you just can't at all then you are likely to end up just dropping it onto yourself.

[Goob]

The one sort of strong guy that still goes to my gym dropped 400 lbs on his face last year, so that is what I am most worried about with the roll of shame. For a little while I will probably have a training partner for bench day at least, so it's not going to be an issue. If that doesn't work out, plan B is to get to work on a power belly so I can bench in the power rack. Just too skinny for the pins to line up correctly

I used to always get out from under the bar by roll of shame when I didn't have a bench or rack. To me it seems fine so long as you lift sensibly. Like if 150lbs was a challenging bench for you, it should still be light enough that you can control it to place it against your chest, instead of slamming it, if you fail on your last rep. Where as if you were to suddenly decide you are going to bench 200lbs and you just can't at all then you are likely to end up just dropping it onto yourself.

That guy dropped 400 lbs on his face when he could bench close to 500 lbs. He was going to rack it and it just fell.

1/26/2012
Also done in ~20 minutes

Bench
1x10@ bar
1x5@ 55 lbs
1x5@ 65 lbs
1x5@ 80 lbs

CG Bench
3x10@ 65 lbs

Machine Rows
3x10@ 100 lbs

some pull downs and cable tricep press

[sosso]

Alternative, slightly less boring deload - http://www.jimwendler.com/2011/09/deloa ... he-deload/