Brawny from not so scrawny--- Ninja's log - Page 3 - JP Fitness Forums

ninja · 10-06-2005, 07:47 PM

It's "estas."

Nope. Not going.

bobby · 10-06-2005, 07:54 PM

With you not recognizing the fact that I was using the future tense, I question whether or not you are ready to miss spanish class

ninja · 10-06-2005, 07:56 PM

Good call. And we do have a test Monday.

Still not going. It's over the preterite and imperfect.

ninja · 10-07-2005, 11:14 AM

Friday October 7th

Squats
4 @ 265, 3 @ 275, 2 @ 285
4 @ 275, 3 @ 285, 2 @ 295
You are not supposed to move the benches in the "pump room" so instead of box squats I did regular squats instead. My hamstring flexibility went down the tubes in phase II because I didn't do a very good job keeping up with all of the stretching. Serves me right.

Pullups
4, 3 @ +5, 2 @ +10
4 @ +5, 3 @ +10, 2 @ +15

Cable Rows to neck
2x8 @ 90

Hanging Leg Raises
2x8

bobby · 10-07-2005, 11:17 AM

Wow nice squats!! How far down are you going?

K-Court · 10-07-2005, 01:36 PM

Yes, seriously nice squats, Nick. My top number is gonna be WAY lower than your bottom one, lol. So, extra Spanish homework for you this weekend. Better do a bilingual article at the track!

ninja · 10-10-2005, 02:55 PM

Thanks guys. I go down to parallel, when the top end of my quads grab. The stretching is a pretty good indicator. I can hardly do a full squat now with just my bodyweight. Time to get stretching.

Sorry about the long response time; I was too busy writing about cars going around in circles this weekend.

Monday, October 10th

Deadlifts
4 @ 285, 3 @ 295, 2 @ 305
4 @ 295, 3 @ 305, 2 @ 315
Good increases here, but my grip, even with a mixed grip, was failing badly. I gotta get it up to par.

Bench Press
4 @ 195, 3 @ 205, 2 @ 215
4 @ 205, 2 @ 215, 1 @ 225
Dammit. I did the same weights so I could get all of the sets. No luck. I don't know if doing deadlifts first this week had anything to do with it, but I hate this lift and it's really annoying me. I am tempted to switch back to dumbbells, which are my favorite, but I don't know if I could get the heavy ones into place.

External Rotations
2x10 @ 30
I could have easily done 12, that's what I get for not reading my sheet carefully enough.

Barbell Rollouts
2x9

K-Court · 10-11-2005, 12:09 PM

6 plates on the bar for the dead, Nick. Seriously sweet. That's my goal for next week! [img]smile.gif[/img]

How are you liking the rollouts? I think they're way cool.

ninja · 10-11-2005, 02:34 PM

I had done them before with a swiss ball, but the barbell version is tougher. I like them, it's just awkward doing them in the middle of the "pump room."

I just can't get over how bad my bench is. But, my shirts are a lot tighter up top and, finally, around the arms.

K-Court · 10-11-2005, 03:41 PM

Oh c'mon Nick - 225 is nothing to sneeze at. You're doing great. I'm only able to get that with the Smith! And if your shirts are filling out, you must be doing something right.

I hear you about the rollouts. Luckily, by hitting the gym late in the evening, there's not that many people and I can usually find a spot to do these without too much difficulty.

ninja · 10-12-2005, 03:32 PM

You ARE counting the Smith bar as 15, right Rob? [img]tongue.gif[/img]

Wednesday, October 12th

Hang Clean and Press
4 @ 125, 3 @ 130, 2 @ 135
4 @ 130, 3 @ 135, 1 @ 140

Good Mornings
3x5 @ 185
Back. Sore. Ow.

DB Bent Over Rows
2x10 @ 80

Russian Twists
2x10

There is just something about scrawny guys in wifebeaters curling 20 lb dumbbells that pisses me off.

I. Kay · 10-12-2005, 03:41 PM

You pressed a 225? Was that a first? Either way, you beat me to it! (Remember we were "racing"?) I'm pressing 90's on my good days, haven't tried the bar in a while... but either way, you win! 405 on the dead is still up in the air though!

K-Court · 10-12-2005, 04:13 PM

At least 15, Nick!

So you've completely reworked Workout B, I see. This was your workout from Phase 2, right? Modified to a wave. I think I'm gonna give the program one more shot and see how my shoulder performs tonight. Any way, nice work, man.

I agree with your last statement completely!!

ninja · 10-13-2005, 03:28 PM

Rock- I completely forgot about our "race" and I figured you won easily. Well, hot damn, now I need to get 2 reps.

Rob- Yeah, I figured if I was going to be doing cleans, I could combine them with the presses. But, I am having a hard time finding an appropriate second exercise. The good mornings were rough because of the beating I take on Mondays with deadlifts.

K-Court · 10-13-2005, 04:05 PM

Given that you're doing heavy leg exercises in A and C, I don't think you need the good mornings (particularly with only taking a day rest between w/o's) and are probably over-doing it. Perhaps pulldowns or chinups?

ninja · 10-13-2005, 04:25 PM

Chinups would work. That way I could give my back and biceps (which I feel get neglected somewhat in this program) the two days of stimulus that my chest/shoulders and triceps get. Good call.

ninja · 10-14-2005, 03:32 PM

Friday, October 14th

Squats
4 @ 275, 3 @ 285, 2 @ 295
4 @ 285, 3 @ 295, 2 @ 305

Pullups
4 @ +5, 3 @ +10, 2 @ +15
4 @ +10, 3 @ +15, 2 @ +20

Hanging Leg Raises
2x9

Close Grip Rows
2x10 @ 135 (I couldn't find the rope attachment to save my life)

Either I was a big douchebag today (no surprise), or I was really observant. I saw:

The head personal trainer/TigerX instructor doing Smith squats and upright rows

The dude that wore the wifebeater Wednesday, with a cutoff "CIA" shirt

I guy with severely rounded shoulders flexing after tricep extensions

The Big 12 Swim Meet that had far more competitors than spectators

A dude doing something that most closely resembled a cuban press (but wasn't) with dumbbells that were way too big

Gotta love Fridays! It was busy today. I guess everyone wanted to counteract all those calories from alcohol they'll be taking in homecoming weekend. (Tomorrow)