Maximum Potential - Total rebuild

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Maximum Potential - Total rebuild

Postby hardcore iv » Mon Jan 16, 2006 1:26 pm

This mornings workout -

Bench
40kgx5, 42.5kgx5 , 45kgx5, 47.5kgx5, 50kgx3, 52.5kgx2

Military press
90lb 5x5

Preacher curl
20kgx5, 22.5kgx5x3, 25kgx7

bench dips with 10kg plate on lap
5x5

squats
tried to work on technique today. set up a bench, behind me, about an inch or two below knee level so that i would know when my thighs were parallel to the floor. This was pretty hard. still a long way to go...

machine rows
5x5 started on plate 10 ended on 14

incline situps
10x2
Last edited by hardcore iv on Sun May 09, 2010 8:47 am, edited 6 times in total.
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Postby hardcore iv » Wed Jan 18, 2006 12:58 pm

Today my primary aim was to test my 1rep max on bench press.

bench-
39kgx5
41.5x5
44x5
49x2
54x2
61.5x1 with slight assist
61.5x1 new PB! :)

military press
90lb 5x4
really struggled with this today. I think this exercise caused the dull pain i'd been feeling in my neck and right shoulder and arm for the last few days so i skipped the last set.

preacher curls
20kgx5
22.5kgx5(x2)
25x5(x2)

bench dips
with 10kg plate
5x4
11x1

deadlift
the gym trainer showed me how to DL today, so I attempted a 1rep max after a few warm up lifts with about 30kg and 50kg. Managed 89kg (2kg away from my bw) with not too much strain. I aim to lift 100 by the end of the month.

incline situps with 5 kg plate
10x2
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Postby hardcore iv » Mon Jan 23, 2006 1:02 pm

hadn't trained for 5 days and was itching to lift, but my body didn't seem up to it.

bp
39kgx5
49kgx5
49x3
39x5x2

dl
39kgx1
49x1
99x1 new pb!

bench dips with 15kg plate
5x4
11x1

preacher curls
20kgx5x2
25x5x2
25x7

military press
80lbsx5x5
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Postby hardcore iv » Thu Jan 26, 2006 12:51 am

25/1/06

BP
29kgx10
39x5
49x5
59x2
64x1 new pb :D

Military press
90lbs 5x5

Chinups
managed 2 and 3/4 reps this was the first time i've actually been able to do any in a long long time

preacher curls
15x5
20x5
25x5x3

bench dips with 15kg
5x4
7x1

squats
29kgx10
39x7
49x5
64x2
69x1 new pb!

incline situps with 10kg
10x1
8x1
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Postby bronco » Thu Jan 26, 2006 5:20 am

ivan the vegan wrote:64x1 new pb :D

Congrats, good work :).
JP wrote:Spirulina is a badass crew, and they often just hang around in street corners looking to beat up proteins.

They oftenget confused by the fact that they are almost half protein themselves.
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Postby drummer boy » Thu Jan 26, 2006 5:32 am

ivan the vegan wrote:I think this exercise caused the dull pain i'd been feeling in my neck and right shoulder and arm for the last few days so i skipped the last set.


Maybe your rhomboid or trapezius muscles. Your upper back really comes into play as a stabilizer for overhead pressing exercises. If they're not strong in proportion to your shoulders, they can easily be strained.

Add shrugs, upright rows or hang power cleans to your routine to balance out your presses and strengthen this area.
the journey of a thousand miles begins with just one rep

http://panjabiradio.org/archive
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Postby hardcore iv » Thu Jan 26, 2006 7:12 am

drummer boy wrote:
ivan the vegan wrote:I think this exercise caused the dull pain i'd been feeling in my neck and right shoulder and arm for the last few days so i skipped the last set.


Maybe your rhomboid or trapezius muscles. Your upper back really comes into play as a stabilizer for overhead pressing exercises. If they're not strong in proportion to your shoulders, they can easily be strained.

Add shrugs, upright rows or hang power cleans to your routine to balance out your presses and strengthen this area.


The pain came back again today, but not as bad this time. Thanks for the suggestions, drummer boy, I will add upright rows to my routine. I am not sure on how to do hang power cleans, though they sound pretty cool.
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Postby hardcore iv » Fri Jan 27, 2006 11:44 am

27/1/06

bp
barx8
39x5
39x5
39x3

military press
75lbs 5x5

preacher curl
15x5
20x5
25x5x2
27.5x7

squats
39kgx8
59x4
69x1
79x1
89x1
91.5x1 new pb :)

incline situps with 10kg
2x10
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Postby hardcore iv » Mon Jan 30, 2006 1:19 pm

started a split program this week. Today was arms and chest

bp
warm up with bar
30x7, 40x5, 60x5, 77.5x1 new pb!

incline dumbell bp
18x5x3, 20x5x2

decline bp
barx10, 30x7, 35x5, 40x5

double arm cable cross overs
7.5x5x4, 10x5

reverse grip tricep press
7.5x5x4
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Postby Jonathan » Mon Jan 30, 2006 1:49 pm

wow - helluva pb on the bench - wasnt it 64kg before?

ill get it posted on the strength table as soon as you post it :wink:

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Postby hardcore iv » Tue Jan 31, 2006 1:23 am

jonathan wrote:wow - helluva pb on the bench - wasnt it 64kg before?

ill get it posted on the strength table as soon as you post it :wink:

jonathan

:oops:
It's actually not as big as i initially thought. Turns out the bar at my gym is heavier than I had been told. I was told that it was 20lbs rather than 20kg (it always felt heavier than that, but I just thought it was because i was weak). So all my previous lifts were about 11kg heavier than I thought :? This explains why it seemed pretty easy to lift 70 and 75 when I lifted at hannibals on the weekend.
It now means i've also squatted over 100kg without even knowing it!
:D
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Postby hardcore iv » Wed Feb 01, 2006 11:50 am

back and biceps day

deadlift
40kgx8, 60x4, 80x4, 90x4.

lat pulldown
70x8, 80x5, 90x5, 100x5x2

cable row
70x8, 100x5x4

preacher curl
15x5, 25x5, 15x5x3

hammer curls
10kgx5x4, 13x5

crossover bicep curls
10x5x4, 16x5

situps with 10kg
10x1, 9x1

stretching, with extra attention on back and hamstrings.
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Postby hardcore iv » Fri Feb 03, 2006 2:13 am

leg and shoulder day
rode my bike to the gym- 7km

squats
barx10, 40kgx8, 60x7x2, 60x5, 80x5
oww! felt a twinge in my right hip flexor. think it was due to the bike riding before hand, but it settled down after some stretching.

miltary press
80lbsx5x5

reverse cable flyes
first time i have done this exercise. Used the first plate on the rack and was still pretty tough
5unitsx5x5

lateral raises
15lbsx5, 10kgx5, 15lbsx5x3

standing calf raises with machine
120unitsx5x2 130x5 140x5x2

seated calf raises on machine
didn't pay attention to the weight. Felt awkward no matter how many ways a tried to adjust the position of the seat etc. Stupid machines :evil:
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Postby hardcore iv » Mon Feb 06, 2006 11:52 am

6/2 Chest and triceps

BP
barx10, 40x7, 50x5, 70x3, 80x1!! New PB

incline db press
18x5x3, 20x8, 20x5

decline bp
barx10, 35x7, 40x5x2, 50x12

double arm cable crossovers
7.5x5x5

skull crushers
10kgx5x5

reverse grip single arm tricep press
7.5x5x5
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Postby Jonathan » Mon Feb 06, 2006 11:57 am

congratulations on the new pb! it took me nearly a year to bench that, and you have done it in 3 1/2months training you crazy mofo! keep up the good work :D

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