No clever title

[liftintexas]

4-21-08

Max Effort - Upper

Incline BB Press
6 x 115
6 x 135
6 x 155
1 x 175 (could have done more if I had a spotter!)
5 x 155
3 x 165

Flat BB Press
14 x 155
7 x 155

Low Row*
10 x 100 x 3

Rear Delt Fly*
10 x 15e x 3

Tri Press Down
15 x 90
9 x 100
8 x 100

Uni Tri Press Down
10e x 40 x 3

Hammer Curls
10e x 30e x 2
6e x 30e

Not a bad workout at all. Took a while to find the 'right max' weight on incline press. Wish I had had a spotter for that because half the battle for me was mental and just getting the bar back behind me a bit.

I woke up a bit late so was rushed and my rest periods were shorter than normal. But still, felt pleased.

[MindPower]

All looks good, I have the same problem with needing a spotter or a cage to try and push those last few reps your unsure of.

[tcoy777]

Man great workout. I am now not afraid to ask anyone for a spot. It really helps me focus more as I really don't want them to have to help. Its also good to know that if I can't make it I won't kill myself trying.

[liftintexas]

all very true. normally, I don't use a spot, but with the incline press, it just feels odd trying to get the bar up and behind you. I should have asked, but didn't. plus, the gym is fairly sparce that early ...

[justinbass]

Originally Posted by liftintexas

1 x 175 (could have done more if I had a spotter!)

I hate that feeling! Still, it is clearly smarter to play it safe with a lift like that.

Most days I have enough people near me in the gym that I can get a spot, but the other day it was empty when I was doing 5x5 on Dumbell Inclines, and I had to do lighter weights and higher reps because no one was around to help me with the lift offs.

Keep up the good work!

[liftintexas]

4-23-08

Dyn Effort

Box Jumps
BW x 3 x 8

Bulgarian Split Squats
10e x 35e x 3

Pullthroughs
12 x 37.5
12 x 42.5
11 x 47.5

Weighted Ab chair raises
12 x BW +20
10 x BW + 20 x 2

Wow, the BSS every time kill me. I'm so winded. But have a good burn (or DOMS - whatever it is called).

My nutrition plan is going really well for the most part. Body fat is down a lot - 10.5% and very pleased with that. The only downside is that I have lost between 4-6 lbs, which I didn't wan to do. I need to make sure I'm eating the full amounts at the prescribed times. but I haven't lost any strength, and I don't look skinny, so that's good. Just have to keep up with it

[tcoy777]

Good job on the workout. I find I have the same problem when I do higher rep sets like those, I tend to drop weight, but not strength. I guess it just means we get to eat more!!

[brianb]

Good job as always!! I'm lovin' those BSS's... as crazy and tiring as they may be

[liftintexas]

thanks, guys - appreciate it.

and yeah, brian, get a nice burn after the BSS for sure

[liftintexas]

4-25-08

Rep Upper

DB Incline
15 x 60e
11 x 60e
7 x 60e
6 x 60e

Lat Pull Down
10 x 100
8 x 100 x 2

Rear Delt Fly
10 x 15e
8 x 15e x 2

Shoulder DB Press
12 x 40e
10 x 45e
8 x 45e

Tri Press Down
10 x 100
9 x 110
8 x 110 x 2

Uni Tri Press Down
12e x 40
10e x 50 x 2

Racquetball - 60 mins

[liftintexas]

so after a decent weekend workout, and managed to blow my eating plan Friday (a brownine), Saturday (a piece of birthday cake), and Sunday (pad thai)! Then, I missed my workout this morning. Not a great thing, but hopefully I'll have to time to at least get in some cardio this evening. We'll see.

[justinbass]

Originally Posted by liftintexas

Wow, the BSS every time kill me. I'm so winded. But have a good burn (or DOMS - whatever it is called).

My nutrition plan is going really well for the most part. Body fat is down a lot - 10.5% and very pleased with that. The only downside is that I have lost between 4-6 lbs, which I didn't wan to do. I need to make sure I'm eating the full amounts at the prescribed times. but I haven't lost any strength, and I don't look skinny, so that's good. Just have to keep up with it

BSS are the worst. I can't wait to be down with my current plan so I can stop doing BSS / Step Up supersets.

If you don't look skinny and your strength hasn't dropped, you shouldn't worry. It can't hurt to eat a little more though. That's always fun. I recently have learned to use the mirror and not the scale to gauge progress.

[liftintexas]

very true. I just especially want to be able to see abs when I head to the beach this week! vanity, I know.

[brianb]

It doesn't help to live a little too. Hell I'm the biggest nutrition nut but I know when to bend a little... especially when you're kicking ass 95% of the time like you seem to be doing

[K-Court]

Slacker.

Nice shoulder presses there, bud. I am doing push presses with that sort of weight, not straight presses. Nice.

And wow - 10.5%. You're beach-ready!!

[brianb]

Originally Posted by brianb

It doesn't help to live a little too. Hell I'm the biggest nutrition nut but I know when to bend a little... especially when you're kicking ass 95% of the time like you seem to be doing

wow, I so meant to say "it doesn't hurt to live a little"... man mondays - caffeine = stupid Brian

[liftintexas]

you guys are probably right. I just don't want to blow months of "eating right" in a couple of days.

4-28-08

Cardio only

[tcoy777]

Have fun at the beach.