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corstijeir
Level 5
Join date: Mar 2010
Location: Tennessee, USA
Posts: 2830
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Squats:
worked up to 7x 145 ( new record for me, previously only did 10x 105 ) Did about 10 sets started at 100 pounds
Leg Press: 2 sets x 12 reps 135 ,3 sets x 12 reps 185, 1 set x 45 till failure going full speed( didn't count )
Leg Extensions: 3 sets x 12 reps 70, 2x 12 reps 75, 1x 7 reps 85
Started on stiff leg deads and did 3 sets x 12 reps 135 ( was super short on time at this point till gym closed so i fired these bad boys off as fast as possible ).
So much strength and energy today: pre workout 2 FINiBAR, 4 scoops Surge Workout Fuel peri, .5 spike shooter 30min before workout with Power Drive
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byukid
Level 4
Join date: Dec 2008
Location: Utah, USA
Posts: 2625
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I am a fan of the occasional more intense peri-workout days. 4 scoops of Surge Workout Fuel is intense!
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NH-Watts
Level 4
Join date: Sep 2004
Location: Massachusetts, USA
Posts: 442
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corstijeir wrote:
Umm yeah about the wallpaper....
Dont worry, your girlfriends toenail polish balanced it out.
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corstijeir
Level 5
Join date: Mar 2010
Location: Tennessee, USA
Posts: 2830
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NH-Watts wrote:
corstijeir wrote:
Umm yeah about the wallpaper....
Dont worry, your girlfriends toenail polish balanced it out.
Then I wont tell you I had my sister take the photos...
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corstijeir
Level 5
Join date: Mar 2010
Location: Tennessee, USA
Posts: 2830
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first lets just say I'm feeling great, like a jet fighter with biceps. The past 2 workouts have been awesome. I've had incredible energy today and still do even after the gym now.
Seated Dumbbell Military Press: 3 sets x 12 reps 25 lbs, 3 sets x 12 reps 30
Side Dumbbell Lateral Raises: 3 sets x 12 reps 12 lbs, 4 sets x 12 reps 15 pound
Bent Cable Rear Delt Raises: 5 sets x 12 reps 25 lbs
Front Dumbbell Raises: 3 sets x 12 reps 15 lbs, 3 sets x 12 reps 20 pounds
Barbell Shrugs: worked up to 135 pounds from 100, did about 2 sets of 12 at each weight bump ( did 10lb bumps until 135 )
Dumbbell Shrugs: 2 set x 35 lb, 2 set 45, 3 sets 55
Added in last nights calf raises, 4 x 15 of 100 pounds
Today I even backed off the peri workout nutrition and did 1 scoop SWF, imagine if I did 4 again. Yeah I was there for at least 1.5 hours, maybe 2.
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corstijeir
Level 5
Join date: Mar 2010
Location: Tennessee, USA
Posts: 2830
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One final thought about this workout - my grip was pretty much done, I think I could of done more shrugs towards the end but my grip was failing.
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nateschmidt24
Level 4
Join date: Nov 2009
Location:
Posts: 601
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corst you could always try lifting straps for your shrugs. I did that yesterday, i do all my warmups without then add the straps for the work sets so i can get some grip work and still overload the target muscles
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corstijeir
Level 5
Join date: Mar 2010
Location: Tennessee, USA
Posts: 2830
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nateschmidt24 wrote:
corst you could always try lifting straps for your shrugs. I did that yesterday, i do all my warmups without then add the straps for the work sets so i can get some grip work and still overload the target muscles
I could. However I mean I really killed my grip on all the sets of shrugs. When I contract to the top I don't release until my entire body starts to shake. I make my shoulders touch the top of my ears ( that's what I mentally imagine doing anyhow ).
Overall I'm happy with the workout. It was great.
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corstijeir
Level 5
Join date: Mar 2010
Location: Tennessee, USA
Posts: 2830
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6/13/2011
Weight: 170
r bicep 13.5
l bicep 13.75
navel 34.25
chest 38.5
right thigh 22.5
left thigh 22.25
right calf 15
left calf 14.5
No measurement increases or decreases this week. Last 2 workouts were great and strength was up. Hopefully I'll grow some muscle this week. I know it takes time - was just hoping to continue to grow like I had the previous weeks.
Slightly discouraging, but yet motivating to kill the gym tonight.
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corstijeir
Level 5
Join date: Mar 2010
Location: Tennessee, USA
Posts: 2830
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deads: 3x12 135, 2x5 185, 2x3 205, 2x3 225
pulldown: 3x 18 80, 4x 12 100, 2x 12 110
pendley: 2x12 65, 2x12 5, 3x12 100
1 arm rows: 2x12 45, 3x12 55, 1x12 65
pullover: 3x 10 35
Decided to try and pull some heavy deads, grip isn't quite ready yet. Going to add in grip training I think to help boost it. I know I can use straps, and perhaps I might -- I just think if I can't hold it I shouldn't be pulling it. Thoughts?
Mind you 1x185 a few weeks ago was painful and I got very few in. 4 scoops Surge Workout Fuel peri-workout. No FINiBARs today.
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hockeydawg
Level 5
Join date: Jun 2010
Location: Washington, USA
Posts: 1214
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corstijeir wrote:
Decided to try and pull some heavy deads, grip isn't quite ready yet. Going to add in grip training I think to help boost it. I know I can use straps, and perhaps I might -- I just think if I can't hold it I shouldn't be pulling it. Thoughts?
I disagree. Sure you need grip strength. But what is the purpose of doing deadlifts? If your grip is limiting the amount you can lift, such that you aren't effectively working your back, then what is the point? Keep working your grip strength in other exercises, but do not allow it to limit what you are doing for deadlifts. I think you are short-changing yourself.
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ashylarryku
Level 4
Join date: Aug 2009
Location: Pennsylvania, USA
Posts: 3805
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hockeydawg wrote:
corstijeir wrote:
Decided to try and pull some heavy deads, grip isn't quite ready yet. Going to add in grip training I think to help boost it. I know I can use straps, and perhaps I might -- I just think if I can't hold it I shouldn't be pulling it. Thoughts?
I disagree. Sure you need grip strength. But what is the purpose of doing deadlifts? If your grip is limiting the amount you can lift, such that you aren't effectively working your back, then what is the point? Keep working your grip strength in other exercises, but do not allow it to limit what you are doing for deadlifts. I think you are short-changing yourself.
x2
Go strapless up until you feel your grip is holding you back, then strap up. This goes for all exercises that call for a strong grip. But to try to strengthen your grip. A stronger grip will have a good carryover to pretty much any exercise.
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corstijeir
Level 5
Join date: Mar 2010
Location: Tennessee, USA
Posts: 2830
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Thanks for the tip's, I'll give some straps a shot
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corstijeir
Level 5
Join date: Mar 2010
Location: Tennessee, USA
Posts: 2830
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Breakfast - 3 scrambled eggs, slice of pepperjack cheese, 3 slices of bacon, 3 strawberries, handful of grapes, handful of pecans, 1/2 cup of oats, 1 scoops Low-Carb Metabolic Drive
Lunch - cobb salad with grilled chicken from holiday ham
2 scoops Low-Carb Metabolic Drive a few hours after lunch
Lunch was a bit lighter than what I would of liked, overall very filling.
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corstijeir
Level 5
Join date: Mar 2010
Location: Tennessee, USA
Posts: 2830
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Ordering some ANACONDA - want to get it in before I run out of Indigo-3G.
Will throw in a MAG-10 so I can do protocol one for 2 weeks atleast.
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corstijeir
Level 5
Join date: Mar 2010
Location: Tennessee, USA
Posts: 2830
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Called Biotest to have a nalgene bottle and a red TMUSCLE shirt thrown into my order
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BiP
Level 5
Join date: May 2009
Location: England
Posts: 1481
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ashylarryku wrote:
hockeydawg wrote:
corstijeir wrote:
Decided to try and pull some heavy deads, grip isn't quite ready yet. Going to add in grip training I think to help boost it. I know I can use straps, and perhaps I might -- I just think if I can't hold it I shouldn't be pulling it. Thoughts?
I disagree. Sure you need grip strength. But what is the purpose of doing deadlifts? If your grip is limiting the amount you can lift, such that you aren't effectively working your back, then what is the point? Keep working your grip strength in other exercises, but do not allow it to limit what you are doing for deadlifts. I think you are short-changing yourself.
x2
Go strapless up until you feel your grip is holding you back, then strap up. This goes for all exercises that call for a strong grip. But to try to strengthen your grip. A stronger grip will have a good carryover to pretty much any exercise.
x3
While I'm not using straps yet (probably going to get some very soon) I do the same thing with the grip style - I do overhand for as many sets as I can, then once my grip starts being a problem I switch to mixed.
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corstijeir
Level 5
Join date: Mar 2010
Location: Tennessee, USA
Posts: 2830
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BiP wrote:
x3
While I'm not using straps yet (probably going to get some very soon) I do the same thing with the grip style - I do overhand for as many sets as I can, then once my grip starts being a problem I switch to mixed.
I'll never switch back to mixed. Never. My wrist hurts thinking about mixed. I will try some wraps
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Long Trang
Level 5
Join date: Aug 2007
Location: Illinois, USA
Posts: 337
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corstijeir wrote:
BiP wrote:
x3
While I'm not using straps yet (probably going to get some very soon) I do the same thing with the grip style - I do overhand for as many sets as I can, then once my grip starts being a problem I switch to mixed.
I'll never switch back to mixed. Never. My wrist hurts thinking about mixed. I will try some wraps
I know this might seem overly simple, but... you do use chalk, right?
Also, mixed hurts your wrists? Really? I've never had that problem and I've used a mixed grip (on my top sets - double overhand for warm-ups) since I started lifting. Do you have wrist issues on any other lifts?
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citydawg926
Level 4
Join date: Jul 2010
Location: New York, USA
Posts: 281
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corstijeir wrote:
BiP wrote:
x3
While I'm not using straps yet (probably going to get some very soon) I do the same thing with the grip style - I do overhand for as many sets as I can, then once my grip starts being a problem I switch to mixed.
I'll never switch back to mixed. Never. My wrist hurts thinking about mixed. I will try some wraps
your wrists hurt? it might just be one of those things you have to do for a while to get used to it. ive been using mixed grip since I started and love it for heavy pulls. i think i helps keep the weight close to the body. overhand grip for me always feels like im going to fall right over with the weight. you might want to try mixed grip every once in a while just to try and get used to it
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BiP
Level 5
Join date: May 2009
Location: England
Posts: 1481
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corstijeir wrote:
BiP wrote:
x3
While I'm not using straps yet (probably going to get some very soon) I do the same thing with the grip style - I do overhand for as many sets as I can, then once my grip starts being a problem I switch to mixed.
I'll never switch back to mixed. Never. My wrist hurts thinking about mixed. I will try some wraps
That's strange. Could be a flexibility/mobility/other-ility issue. I right wrist is still being a bit funny, but I did deads today anyway, just without going crazy, and used mixed grip on my last set. Felt fine. Do you warm up your wrists before training? Have you had any specific problems with them before?
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corstijeir
Level 5
Join date: Mar 2010
Location: Tennessee, USA
Posts: 2830
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I tore the tendon sheath in my right wrist doing mixed grip. Was deadlifting 400ish when I shouldn't of been a few years ago and lost grip in my left hand while pulling and my right hand took all the weight.
It still hurts now and again without doing anything and if I try mixed grip it hurts.
@Long nope- no chalk here, the gym used to be super strict about it, but maybe I can sneak it in if I don't make a huge mess of the place. I do use the iron dust from the bar ( not one of those chrome bars, but the old iron ones ).
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