dmw

[dmw]

Lat cable pull downs

10 x 120
8 x 150
8 x 150
8 x 150
8 x 150

Dumbell rows

6 x 100
6 x 100
6 x 100

EZ bar curls

6 x 80
6 x 80
6 x 80

[dmw]

Bench

8 x 135
6 x 185
5 x 225
4 x 225
3 x 225
6 x 185
6 x 185

cable crossovers

10 x 55
10 x 55
10 x 55

skull crushers

8 x 80
8 x 80

Time to start taking creatine again, numbers are going down, down.

[liftintexas]

creatine can be a good boost. don't get discouraged by the #'s. Anything else different? consistency? diet? stress?

[dmw]

Originally Posted by liftintexas

creatine can be a good boost. don't get discouraged by the #'s. Anything else different? consistency? diet? stress?

Just the creatine and the supposedly awesome time off.

I think time off can help some people, but my volume is so light (even though I go heavy for me) I think I'm in no danger of overtraining, so time off only means I have to get my body used to the loads again.

At least that's my theory.

I did better today, as the next post indicates.

[dmw]

Tuesday, December 4

Deadlifts

8 x 135
5 x 225
5 x 225
5 x 315
1 x 405
1 x 425
1 x 455
1 x 465
1 x 405
3 x 315


calf raises in between deads.

Felt much better today. Had lingering soreness in back from Saturday that the deads really stretched out. It's completely gone now, an hour later.

[Frank.S]

Just checking out your log for the first time,

Good numbers man! i like your training, simple and to the point.

[dmw]

Originally Posted by Frank.S

Just checking out your log for the first time,

Good numbers man! i like your training, simple and to the point.

Thanks! I've seen your log and that means a lot to hear that from you.

[dmw]

Wednesday December 5 2007

Hang cleans

warmup with bar
5 x 95
4 x 135
4 x 135
4 x 135

overhead dumbell press

3 sets 10 w/ 50s

lateral dumbell raises

10 x 15
10 x 20
10 x 20

lat pull down

2 sets of 6 @ 150- felt a little soreness here so took it easy- I got my days jumbled because my training partner has been spotty.

Appetite is coming back strong- I think I was sicker than I realized last week and looking for results to start coming. Feeling a lot better overall.

[dmw]

Thursday December 6

squats

8 x 135
8 x 135
8 x 225
6 x 275
3 x 275
6 x 225
5 x 225

seated calf raises in between.

Gassed during and after these. I'm going to try to add a second day of squats- perhaps one day over the weekend. Saturday will be ideal if my legs aren't too sore then.

[dmw]

Friday, December 7 2007



Bench Press

8 x 135
8 x 135
5 x 185
5 x 225
3 x 235
2 x 245
4 x 225
15 x 135
12 x 135


I need my partner back! I probably had one rep in the bank once I moved up to 225, but without a spotter I didn't want to push it. Maybe next week he'll show up more often.

[Frank.S]

bench pressing without a spotter sucks, I cant even get 225lbs off the rack (short arms here) without help. Nice work though, bench I find if I leave a little bit in the tank I get a bit more progress myself.

[liftintexas]

good numbers, as always.

I'm still holding out hope for a workout partner, or at least a spotter at my gym ...

[dmw]

Originally Posted by Frank.S

bench pressing without a spotter sucks, I cant even get 225lbs off the rack (short arms here) without help. Nice work though, bench I find if I leave a little bit in the tank I get a bit more progress myself.

The optimistic part of me is hoping that it will lead to more progress! But seriously, I had be maxing out for a month straight, so it'll probably do me good.

[dmw]

Originally Posted by liftintexas

good numbers, as always.

I'm still holding out hope for a workout partner, or at least a spotter at my gym ...

Thanks. The partner helps. I don't ever dog it when I lift, but there's a competitive gene that makes you lift more with a partner, I think.

[dmw]

Monday, December 10

Deadlifts

6 x 135
6 x 225
6 x 225
6 x 315
1 x 405
1 x 425
1 x 425
1 x 455
1 x 405

calf raises in between

[Mahler]

Holy shit. Nice work on those deadlifts.

[liftintexas]

Wow, man. I'm concentrating on form with deadlifts, but hope that I can begin adding the weight soon! (Not to say, form goes once the weight begins!)

[dmw]

Originally Posted by Mahler

Holy shit. Nice work on those deadlifts.

Thanks!

[dmw]

Tuesday, December 11, 2007

Bench Press

Well, this turned into some kind of Westside Dynamic Effort Day (if I understand that correctly) as two guys were benching with chains and told me to try when my partner didn't show.

8 x 135
8 x 135
5 x 225
4 x 225
10 x 135 with chains
3 x 185 with chains
3 x 185 with chains
3 x 185 with chains
6 x 185

2 sets of 8 dips

Felt pretty good. This guy said he's trying to get the Y to let him leave his chains there and said I could use them whenever, but they're not letting him. Supposed to help with lockout, which is my sticking point.

Interesting.

[dmw]

Wednesday, December 12, 2007

I usually do hang clean and presses on Wednesdays, but today I did them from the floor, and I must say it was awesome. I still have lactic buildup all through my shoulders an hour and a half later.

Clean and press from the floor

5 x 95
5 x 135
5 x 135
3 x 155
3 x 165
1 x 185
1 x 195 - cleaned, but couldn't press it.

I took long breaks between these sets because I was breathing hard. I also need work on form and the overhead part, the latter always being a weakness for me.

I'd say I'll be going from the floor from here on out- this has to help with deadlift!