CJU's log!!

CJU · 02-07-2006, 01:36 AM

it was kind of a weird workout. it was my first time doing most of these lifts, so i had to find out what weight i could lift. i aimed for 6 reps, 2 sets.

incline db bench press with 40's for a warmup set, 20 reps. main set = 65's, 6 reps 2 sets.

flat bb press with 55's. 6 reps, 2 sets.

flys with 45's. same rep/sets.

military press with 80 pound bb. (this one was good!) same rep/set

lateral raises. (this one sucked! didnt hardly feel any burn, just fatigue) same rep/set.

upright row. (this one was pretty good too). same rep/set.

wrist curl things (duno what they are called! you hand you hands off your knees with weights in them and curl with the wrists) 4 sets, 6 reps of 40's. i felt this quite a bit.

close grip bench press i put a 25 and 10 on each side(duno how much that is with the bar!) when i finally found out that that what i should lift for this set/rep ratio. i really had to play with the weights on this one. i didnt feel it too much, but it was ok.

pushdowns, 100 lbs. (i already do this one, i think i might be to used to it!)

wrist curl things (duno what they are called! you hang you hands off your knees,forearms on your thighs, with weights in your hands and curl with the wrists) 4 sets, 6 reps of 40's. i felt this quite a bit.

this was a little above average workout. its probably because i had to play with the weights so much that i didnt get a whole lot from it.

i dont know about only doing 2 sets....im used to 4-5 sets, 8-10 reps on all muscles. by the time i finished my wrist workout, i felt like i had done barely anything to my delts/chest/tris, although i did hit failure (or damned close!) each lift. i hope im atleast sore tommorrow!

Rocky · 02-07-2006, 05:33 AM

Looked pretty good. You can always go up to 8 - 10 reps if you prefer man. ^ reps really is the lower end of the rep range you want to be going to. Especially with the isolation exercises - you should aim to be going higher (wrist curls and lateral raises) you might feel them more then aswell!

The key with lateral raises is to use a lot lighter weight than you think and do it nice and slowly! It's only a small area of muscle you're working so don't need much weight! Looked good though! Look forward to your next session! :)

jornT · 02-07-2006, 05:36 AM

Quote:

Originally Posted by Rocky

The key with lateral raises is to use a lot lighter weight than you think and do it nice and slowly! It's only a small area of muscle you're working so don't need much weight! Looked good though! Look forward to your next session! :)

True on the laterial raises you should do light weight and not cheat. But I think upright rows are better, because in laterial raises all you do is create bad leverage and not even work the weigth against gravity.

Q80_MuscleHed · 02-07-2006, 02:19 PM

keep it up the hard working .. nice to see anather log in the section

MaKaVeLi · 02-07-2006, 07:22 PM

that's a lot to get done in one session but hey at least you were trying out new exercises....anywayz I agree with doin lesser weights on the side laterals but I think it's also important that you don't go to failure on everything coz you'll just end up getting burnt out and you won't be able to lift as much on the later exercises (especially with the fact that you're doing 2 large muscle groups and 1 small one) - anywayz keep up the hard work

CJU · 02-08-2006, 01:14 AM

this workout was a bit better! i really do think my muscles respond better to pulling. my biceps got quite a bit out of this workout. all lifts were aimed to be done at 2 sets 6 reps. warmed up with 5 mins cardio, and then 25 reps 2 sets of wide grip pull downs. rested 100 secs between each rep

wide grip pulldowns - tried 120 pounds, to lite! went to 8 and then took 30 second break, didnt count that set. went to 150 pounds, still a tad light. went to 6 reps and took a break. used 160 lbs the last set. (i liked these!)

BB bent over rows. used 80 lbs and went to 8, didnt hit failure but almost did so i counted it! moved up to 100 lbs for final set. (didnt like these much)

seated row. dont remeber what weight i used, but this one worked well!

BB curl - i usually do dumbells, but i like using bars better! these felts great!. used 80 lbs.

preacher curls - this one worked great to! i havent done this one before! i used to close grips, 25's on each side (dont know what the bar weights!).

id give this workout a B- ( pretty good workout!). i just dont know about this 2 set business! but if 2 sets is how to get strength and size, then i dont care how it feels! i just want the results!

Rocky · 02-08-2006, 04:31 AM

Good session man. I would assume the bar weighs 25lb if it's the type I think it is. Give the BB row another try next week. Really make sure the back is slightly arched, you look ahead and only lean forward about 45 degrees, try underhand grip if you used over hand this time (or vice versa) if still not feeling it, then maybe an idea to do a single arm DB row instead. Everything else looked good!

TrueOutlaw · 02-08-2006, 09:42 AM

good work man

CJU · 02-09-2006, 01:24 AM

pretty standard leg workout tonight. i had a friend who wanted to start working out tag along with me tonight and he really held me up! bad idea! so yeah...wasnt a great workout. however, since i have neglected legs so much over the past year (ive done less than probably 20 leg workouts =0!), my legs sore VERY easily! so i will probably still be sore tommorrow.

squat - 2 warm up sets of 15 reps. 3 main sets of 6 reps, 115 lbs.

leg press - about 400 lbs, 6 reps 2 sets.

stiff leg dead lift - completely fucked around with this one, never did it before. i knew i was doing it wrong anyways, so i didnt even bother and went extreamly light (100 lbs). 2 sets 6 reps.

leg curl - felt this one very well as usual, 3 sets 6 reps of like 90 lbs.

calf raises - these are a problem. i cant put enough weight on to only be able to do 6, because at about 400 lbs it hurts my spine! but anything less i can do like 10 of!

average workout. could have been alot better if my friend wasnt there im sure! oh well, im pretty sure i will be sore tommorrow! i give this workout a c+.

Rocky · 02-09-2006, 05:13 AM

With the SLDL, good that you went light, stay light and work your way up. Lift the weight like you would with a conventional deadlift then when at standing position, have a slight bend in your legs at the knees so as not to strain them, and lower the weight down slowly feeling it in your hams (and lower back to a point) as they stretch to allow the wqeight down. Look ahead, and keep your back flat, go as low as you need to go to feel a good stretch and then slowly pull the weight up using the hams.

With calf raises - to be honest you'll probably be better off with higher reps. If you think about it your calves can take a hammering as you're on your feet all the time so they are used to constant working in a way. Go to 10 - 15 reps and you'll probably find you promote better growth this way - they really sting when you go high rep!

Good session though!

Q80_MuscleHed · 02-09-2006, 09:24 AM

yeah i like staying light with SLDL .. my maximum wieght is 315 pounds with 12 reps

TrueOutlaw · 02-09-2006, 11:58 AM

looks like good work bro

CJU · 02-09-2006, 06:01 PM

rest day today!

my legs are pretty damn sore from last night(ow, my ass! those squats tore me up!), and i feel like my biceps already grew a tiny bit! when i flex my biceps, it feels like my skin is being pulled slightly tighter than it used to. my chest is STILL sore from monday(wow!)! however my tris, shoulders, and back didnt really get sore much at all! =(