mgabs Posted May 15, 2012 Author Share Posted May 15, 2012 I injured my back and I really can't do deadlifts or squats anymore, so I do bodyweight squats on my off-days. The barbell rows are done pendlay style off the ground for each rep, so that gives my lower back a lot of work. I really can't do much lower back work, which I'm pretty upset with. I was deadlifting 315lbs at 155lbs, and squatting 225lbs, but that's all gone away. I've always had a weak lower back, and I told myself not to get upset about not deadlifting and squatting, because I don't care since I'm not going to compete. So in short: I just do the exercises that feel good and natural for me to do. Deadlifts and squats no longer feel natural I guess... Link to comment Share on other sites More sharing options...
mgabs Posted May 17, 2012 Author Share Posted May 17, 2012 Standing military: 115lbs 6, 6, 5, 4, 4Neck press: 115lbs 11, 11, 11, 10Dumbbell shoulder press: 40lb dumbbells 8, 8, 6, 7Dips: 25lbs 7, 7, 7, 7 Link to comment Share on other sites More sharing options...
mgabs Posted May 18, 2012 Author Share Posted May 18, 2012 Pullups: 9, 9, 9, 7BB rows: 135lbs 8, 8, 8, 8Db Curls: 35lbs 9, 9, 8, 8,Face pulls: 90lbs 11, 11, 11, 11Chins: 8, 8, 8, 6 2 minutes rest again. Great pump and feeling strong! Improved on everything except chins! Link to comment Share on other sites More sharing options...
veggiesasquatch Posted May 18, 2012 Share Posted May 18, 2012 Try varying how you do you pull/chin ups. As an example I do pull/chins between benching & pressing. Check my log your'll see want I mean Link to comment Share on other sites More sharing options...
mgabs Posted May 19, 2012 Author Share Posted May 19, 2012 I looked at your log man. I'm wondering something though. How can you do so many pull ups and chin ups but only military press 50kgs for 3 or 4 reps? I'm so confused. I military press more than you and probably weigh 30-40lbs less than you but you do more chin ups than me? It makes no sense! Mind****!!! Link to comment Share on other sites More sharing options...
veggiesasquatch Posted May 19, 2012 Share Posted May 19, 2012 I hadn't trained a proper strict military press before starting Jim Wendler's 5/3/1 I would use dumbbell which, looking back was stupid. SO I programmed that lift pretty light as to build it up slowly. Next week it's 52.5kg on my heaviest set. I can press heavy with dumbbells, seated. My press is extremely strict but it is a lift that I've only been doing for 5 months. Hardly any carry over from dumbbell pressing at all, last time I did them I think I had 36kg in each hand for 3x12. So could of gone heavier no doubt. I got 7 out the other week on 50kg while holding back, hoping the boring but big sets also bring me up to speed. http://www.youtube.com/watch?v=SAXPJ3PfdyY Yes I do 50 pull/chins twice a week but mainly wide & hammer grips, my upper back/lats are strong. My program is strength, so It's all based off percentages that are certain set/rep ranges. http://www.t-nation.com/free_online_article/sports_body_training_performance/how_to_build_pure_strength Link to comment Share on other sites More sharing options...
mgabs Posted May 21, 2012 Author Share Posted May 21, 2012 OHP: 115lbs 6, 6, 5, 4, 3Incline BB bench: 115lbs 10, 10, 10, 10Seated dumbbell press: 40lbs 8, 8, 8, 7Dips: 25lbs 8, 8, 8, 7 Link to comment Share on other sites More sharing options...
mgabs Posted May 24, 2012 Author Share Posted May 24, 2012 standing db press: 40lb dumbbells 10, 10, 10, 6Incline bb press: 135lbs 4x8Dips: 25lbs 4x9 Link to comment Share on other sites More sharing options...
mgabs Posted June 1, 2012 Author Share Posted June 1, 2012 Pullups: 4 sets perfect formBarbell rows: 95lbs 4x10 (starting light because I'm using different form)Barbell curls: 4 sets wide grip 80lbs on the highest setIncline dumbbell curls: 4 sets 25lb dumbbellsChin ups: 4 sets Link to comment Share on other sites More sharing options...
mgabs Posted August 13, 2012 Author Share Posted August 13, 2012 Yesterday's workout was a tough one. I hit shoulders and back. First I did standing dumbbell shoulder press. 55lb dumbbells for 5 sets of 5 Then I did deadlifts with double overhand grip 135x5, 185x5, 225x5, 250x5 The grip is the toughest part, but it's worth it...my forearms are killin' me! Link to comment Share on other sites More sharing options...
mgabs Posted August 23, 2012 Author Share Posted August 23, 2012 Yesterday's workout: Standing dumbbell shoulder press: 60x2, 50x5, 50x5Barbell squat: 185x5, 185x5Barbell clean and push press: 115x5, 115x5 Link to comment Share on other sites More sharing options...
C.O. Posted August 23, 2012 Share Posted August 23, 2012 Nice, you jumped on here and already competitive. What about your diet? What are you eating that is helping you reach your fitness goals? Supplements too? -Dylan Link to comment Share on other sites More sharing options...
mgabs Posted August 31, 2012 Author Share Posted August 31, 2012 I eat about 2000 calories a day. I don't eat much. I get between 70 and 100 grams of protein. I make a protein shake every morning with brown rice protein powder and pea protein powder and some fruit and soy or almond milk. Nothing fancy! Pressed 70lbs one arm overhead yesterday! I wouldn't say I'm competitive exactly, there are some bigger and stronger guys on here, but for weighing only 150 I'd say I'm fairly strong Link to comment Share on other sites More sharing options...
mgabs Posted September 1, 2012 Author Share Posted September 1, 2012 Standing 1 arm dumbbell press: 40x5, 50x5, 60x5, 60x5Picking up 2 100lb dumbbells from the floor and shrugging: 4x51 arm 1 sided standing barbell press: 45lbs x 10, 70lbs x 10, 90lbs x 5 Pretty good pressing workout. Shoulders feel much better since I stopped bench pressing and did all my lifts standing instead of seated or laying down! =) Link to comment Share on other sites More sharing options...
C.O. Posted September 3, 2012 Share Posted September 3, 2012 I mean competitive attitude wise, good stuff. Yeah for your size your workouts are impressive. Keep doing what you're doing. Link to comment Share on other sites More sharing options...
mgabs Posted September 5, 2012 Author Share Posted September 5, 2012 Yesterday's workout: T bar rows: 50x10, 75x10, 100x10, 125x5Dumbbell shrugs: 100lb dumbbells x6, x6, x4Pull ups: w/25lb plate x8, x8, x7Dumbbell curls: 40lb dumbbells 40x7, x7 Link to comment Share on other sites More sharing options...
mgabs Posted November 4, 2012 Author Share Posted November 4, 2012 Tuesday's workout: Standing 1 arm dumbbell press: 60lbs - 3x7 Clean and press: 125lbs - 3x5 Dips: Bodyweight 4x12 Yesterday's workout: Deadlift: 255lbs - 5x2 Dumbbell curls: 40lbs - 4x7 Chin ups: 10, 10, 8, 2, 8, 2 Link to comment Share on other sites More sharing options...
C.O. Posted November 25, 2012 Share Posted November 25, 2012 You haven't posted for a while, still keeping up with the workouts? Link to comment Share on other sites More sharing options...
mgabs Posted November 25, 2012 Author Share Posted November 25, 2012 Yeah I'm keeping up with the workouts. Taking a lot of classes this semester, so I'm not exactly in the greatest shape of my life. Standing 1 arm dumbbell press - 60lbs 3x5Standing BB strict press: 100lbs 3x9Deep BB Squat - 135lbs 3x12Bodyweight Dips - 4x12 Just really trying to maintain lately... I'm trying hard to improve on my 1 arm DB presses. I'd like to be pressing the 70s by summer... still a long way off from that Here's a current picture Link to comment Share on other sites More sharing options...
mrbear666 Posted November 25, 2012 Share Posted November 25, 2012 awesome lats mgabs! Link to comment Share on other sites More sharing options...
mgabs Posted November 25, 2012 Author Share Posted November 25, 2012 Thanks! My back is my strongest body part! Link to comment Share on other sites More sharing options...
mgabs Posted November 28, 2012 Author Share Posted November 28, 2012 Tuesday 11/27/2012 Barbell rows -135lbs 4x6Dumbbell curls - 35lbs 10, 10, 8, 7Barbell deadlifts - 135 2x5, 185x5, 205x5, 225 2x8Pull ups - 7, 8, 8, 7 Link to comment Share on other sites More sharing options...
mgabs Posted December 2, 2012 Author Share Posted December 2, 2012 Saturday: Barbell rows: 95lbs 1x10; 115lbs 1x10; 135lbs 4x7Standing dumbbell bicep curls: 35lbs 10, 10, 8, 7Barbell deadlifts: 135lbs 2x5; 185lbs 1x5; 205lbs 1x5; 225lbs 2x9Neutral grip pull ups: 4x8 Pretty good back day... All in all I'm improving. Weight is steady at 155lbs. Hoping to get up to 2x12 deadlifts at 225 by the end of winter! Link to comment Share on other sites More sharing options...
mgabs Posted December 2, 2012 Author Share Posted December 2, 2012 Here's an updating picture of my progress... Link to comment Share on other sites More sharing options...
mgabs Posted December 5, 2012 Author Share Posted December 5, 2012 Tuesday workout: standing 1 arm DB press: 60lbs 5x5 each arm, 70lbs 1x1 right arm BB squat: 140lbs 3x10 Standing BB press: 100lbs 3x8 Standing DB lateral raises: 15lbs 5x10 Link to comment Share on other sites More sharing options...
Recommended Posts
Please sign in to comment
You will be able to leave a comment after signing in
Sign In Now