UberLifting Journal

[chest6]

yay.

I still dont see diet logged in the log

[UberSteroids]

February 12th Monday 2007
Session time: 11:50 AM - 12:55 PM

Chest/Triceps

Flat barbell bench press
135x10
205x7
225x6
225x5

Incline d-bell press
80s x10
80s x10
80s x8 (positive failure)

Dips
BW +25 x9 (failed on 9th rep up)
BW +25 x7
BW x8

Fly machine stack
60x10
80x10
100x10

Cable press down (lat pull down bar)
60x10 close grip
60x10 wide grip
70x7 close grip

Elbow out extensions
25s x8

D-bell kickbacks
25s x10

Good one!

[UberSteroids]

February 13th Tuesday 2007
OFF

[UberSteroids]

February 14th Wednesday 2007
Back/Biceps

Deadlift
135x10
225x6
310x6
255x8

Bent over BB rows
135x8
135x8

Single hand D-bell bench rows
55s x10
90s x8
90s x8

Biceps

D-bell hammer curls warm-up
55s x4

BB curls
95x7
95x6
85x6

Preacher bar curls
60x6
60x8

Reverse grip curls
60x5

I don't know about that.... damn weak arms man...
So far the best arm workout I got was with biceps alone, day after the back... fully energized, all my multi bb sets, nothing like it... my arms were done for next 3 days... pumped up like I just finished the workout. I'm going for it next time... 3 sets of BB curls is definetly not enough...

[audis4]

lookin good man!

Just a suggestion but for deads, try this approach next week:
200X6-7
300X4
360X1-2

[UberSteroids]

360
That's a pretty big increase hah!
I'll try!

February 15th Thursday 2007
Shoulders

Military BB press
Bar x15
135x8
135x7

Alt. Upright d-bell rows
45s x10
55s x8
55s x7

Arnold presses
35s x10
45s x8

D-bell laterals
30s x10
35s x9

D-bell shrugs
55s x20
55s x10

Neck workout - Head harness
Pulls to the back
10x20
10x15

Weak...weak...weak...weak... I have no shoulders.. Anyone got some for sale? I'll be glad to buy a nice pair of strong shouldrers...

[audis4]

360
That's a pretty big increase hah!
I'll try!

February 15th Thursday 2007
Shoulders

Military BB press
Bar x15
135x8
135x7

Alt. Upright d-bell rows
45s x10
55s x8
55s x7

Arnold presses
35s x10
45s x8

D-bell laterals
30s x10
35s x9

D-bell shrugs
55s x20
55s x10

Neck workout - Head harness
Pulls to the back
10x20
10x15

Weak...weak...weak...weak... I have no shoulders.. Anyone got some for sale? I'll be glad to buy a nice pair of strong shouldrers...

360? nah, you can do it man! You can do it at least once, your a big guy! we're almost weigh the same and I got a 520 for 1 rep...I'm sure you could get 400

Rest of the presses are looking good! I was reading something about a neck workout but what's the benefit and how much weight do you add? My neck is a little over 17" not sure if that's average or what?

[Snrf]

360? nah, you can do it man! You can do it at least once, your a big guy! we're almost weigh the same and I got a 520 for 1 rep...I'm sure you could get 400

Rest of the presses are looking good! I was reading something about a neck workout but what's the benefit and how much weight do you add? My neck is a little over 17" not sure if that's average or what?

dunno if I'm right but I read your neck, upper arms and calves should all be around the same to be in proportion, so if ur arms are 17 or so your necks about right. could be wrong...

edit..i just thought about it and no way are my arms and calves the same size, ignore me

[UberSteroids]

Well besides the extra size and strenght You gain it also maintains a better blood flow, makes You feel more refreshed and alert. Gets rid of any neck pain etc.
I think it is worth doing.

[audis4]

Well besides the extra size and strenght You gain it also maintains a better blood flow, makes You feel more refreshed and alert. Gets rid of any neck pain etc.
I think it is worth doing.

oh i see, i'll give that a go

[UberSteroids]

February 16th Friday 2007
OFF

[UberSteroids]

February 17th Saturday 2007
Legs

It's been a while! First time doing 3 sets of squats. Close stance, all the way down, ass to the ground... almost!

Squat
115x10
135x8
135x8
135x8

Leg extensions (stack)
80x10
120x10
150x10
120x8
100x6 (2-2-2-) Burnssss

Leg curls - single leg, standing
50 x10
50 x10
50 x8

That feels good... gonna do calves on chest day. I really like the squat, it's not horrible at all. Will pump up the weight next time...slowly but surely.

[UberSteroids]

February 18th Sunday 2007

Cardio

20min... elliptical

Dang... it's been almost a year since my last cardio session, tuff... ha

[UberSteroids]

February 19th Monday 2007
Chest

Flat Barbell bench
135x10
205x6
235x5
225x6

Incline D-bell bench
80s x10
80s x8
80s x9

Dips
BW + 35 x9
BW + 35 x8
BW x8

Machine stack weight flys
100x10
120x8
100x8
80x10

Triceps

Cable press down
70x5
60x10
60x10
60x10
40x16

Elbow out extensions standing
25s x8
25s x5

D-bell kickbacks
25s x6

Over head extensions
Barbell x10
Barbell x14

[chest6]

kickbacks?

Noooo

[UberSteroids]

No good?

[audis4]

not a bad session uber

I see you added weight to the dips...how to the tri's feel?

I agree with chest...think kickbacks are a waste of time/energy. Stick to pulldowns/dips/d-bell ovhead tricep extension

[UberSteroids]

Alright, I'll knock kickbacks out.

Thanks Audis, yeah.. next time will add another extra 10lb. I love this exercise, the cool thing about weighted dips is that weight helps me with angle so I can focus on chest too.
For some reason on incline D-bell I could not do 3 sets of 10 with 80s. My shoulders were giving out on me, even though I had it set at the right angle.
Hmmm, weird.

Anyways... today back/biceps day.
I will try that 360 for deads. All for You Audis

Plan is
135x10
205x6
300x4
360xMAX
225x6-8

Will see how it goes!

[audis4]

Alright, I'll knock kickbacks out.

Thanks Audis, yeah.. next time will add another extra 10lb. I love this exercise, the cool thing about weighted dips is that weight helps me with angle so I can focus on chest too.
For some reason on incline D-bell I could not do 3 sets of 10 with 80s. My shoulders were giving out on me, even though I had it set at the right angle.
Hmmm, weird.

Anyways... today back/biceps day.
I will try that 360 for deads. All for You Audis

Plan is
135x10
205x6
300x4
360xMAX
225x6-8

Will see how it goes!

sounds good man! I don't see why you shouldn't hit 400 in the next couple sessions

[chest6]

awaiting back day results ...

[UberSteroids]

February 20th Tuesday 2007
OFF

February 21st Wednesday 2007
Back

Deadlift
135x10
235x6
300x4
360x1 (could not hold the bar up, used the straps, no belt though)
On the way up I could not keep my back tight all this time, lost it and relaxed for a second there... felt sharp pain on the right side, pulled the sh!t out of it
Exactly the same pain, same muslce as the one that I messed up with carrying that treadmill the other week.
I think it is bit too heavy for me...

Sitting rows
100x10
120x8
120x8

Back killing me...
Not going to let this fuk up my whole workout, doing rest of the back exercises later on this evening and biceps as well.
I need to take a week off for deadlifts. This is a second strike on my back within one month, thats 2 strikes too much.
Need to continue smaller increases, I'm a weak.

[UberSteroids]

Damn, I'm frustrated.

Watch me, I will destroy my biceps today.

[Columbus]

February 20th Tuesday 2007
OFF

February 21st Wednesday 2007
Back

Deadlift
135x10
235x6
300x4
360x1 (could not hold the bar up, used the straps, no belt though)
On the way up I could not keep my back tight all this time, lost it and relaxed for a second there... felt sharp pain on the right side, pulled the sh!t out of it
Exactly the same pain, same muslce as the one that I messed up with carrying that treadmill the other week.
I think it is bit too heavy for me...

Sitting rows
100x10
120x8
120x8

Back killing me...
Not going to let this fuk up my whole workout, doing rest of the back exercises later on this evening and biceps as well.
I need to take a week off for deadlifts. This is a second strike on my back within one month, thats 2 strikes too much.
Need to continue smaller increases, I'm a weak.

We all have session where we don't progress...I get depressed if i don'tincrease by 1 rep or 5lbs each session too, but it's part of the game.....one thing I started to do with deads is out it on the bottom rack....not rach deads per se, but the pin closest to the floor (ankles) Helps with lower back and same movement......

[MotoLifter]

Hey bro, you might wanna think about taking more than 1 week off, maybe 2 or 3 depending on how well it heals. I personaly never predetermine how long i will take off when hurt, just go by how it feels. Back muscles are notorious for taking longer to heal (from injury) than other muscles. Dont push it, you could end up with permanent back issues. Best of luck to ya.

[UberSteroids]

Hey bro, you might wanna think about taking more than 1 week off, maybe 2 or 3 depending on how well it heals. I personaly never predetermine how long i will take off when hurt, just go by how it feels. Back muscles are notorious for taking longer to heal (from injury) than other muscles. Dont push it, you could end up with permanent back issues. Best of luck to ya.

Very good idea. I think You are totally right.
I'll take 2 weeks off, see how it goes.
Thanks brother.

[UberSteroids]

February 22nd Thursday 2007
Biceps

Warm-up
30lb dummbell hammers
Barbell curls bar only 15reps

Standing barbell curls
95x8
105x4

Preacher cable curls
60x10
80x10
100x8

Standing cable curls
100x10
Drop Set
150x4:130x4:120x3:110x3:100x3:90x4:50x7

Standing hammer curls
45s x6
45s x4
35s x4

Wanted to do more BB curls, but had some pain in my left upper bicep/shoulder, had to do cables.
What the F*** is going on... can I ever again do a full workout without messing things up ?!
This is getting ridiculous...
I think I need a break, or something...

Shitty session...

[chest6]

u have chest's problem now

[UberSteroids]

Ahhh Chest, I feel You man, especially when I am on the same boat!
Damn, this will hold me back, that's for sure...
Ahhh, well... gotta do what I can. Deadlift off next 2-3 weeks.

[UberSteroids]

February 23rd Friday 2007
OFF

[UberSteroids]

February 24th Saturday 2007
OFF

[audis4]

nothin like off days to recover
you workin out tomorrow or hitting it hard monday?

[UberSteroids]

I was thinking monday, but I feel pretty damn well and powerfull
Most likely will hit it tommorow! Switching to dumbbell bench for next 6 sessions. Gotta hit those 110s
Yes, nothing like a 2 OFF days

[UberSteroids]

February 25th Sunday 2007
Did I say I wanted to workout this day?
Errrr...

OFF

[UberSteroids]

February 26th Monday 2007

Chest
Flat barbell bench press
135x10
205x6
245x2
225x6

Incline D-bell bench press
80s x10
80s x9
80s x7

Dips
BW + 45 x9
BW + 35 x8
BW x8

Machine flys, stack
100x10
100x6

Triceps
Cable press down
Close grip 70x7
Wide grip 70x6
Close grip 70x4:60x3 [Drop set]
Wide grip 60x5

Nose breakers long barbell
45x10
55x8
65x6

Over head extensions long barbell
55x10
65x5

Good session.

[audis4]

^^uber, nice job on the 245 barbell and the weighted dips
I think it's time you post some pics

[UberSteroids]

Trying there Chief trying!
My plan is to progress every single time I workout, with each session. I dont care if it gets better by one rep or 5 lbs. Something!
So far it's going great!

About the photos, there is not much to see, but I'll try to get couple of shots

[audis4]

^^yes, 1 rep or 5lbs every week or 2 is a good goal!
Keep up the hard work!

Will be looking forward to some photos

[UberSteroids]

Yeah, little by little. See what happened last time I tried to jump closer to the weight You are deadlifting? Ha... f***** up my back!
Not that easy hahah... guess not my time to be on Your power side yet!

[UberSteroids]

February 27th Tuesday 2007
Biceps

Standing barbell curls
[C-close grip, N-normal grip, W-wide grip]
C 105x4
N 105x4
W 105x3
C 95x5
N 95x6
W 95x5

Sitting preacher bar curls
C 70x10
N 70x10
W 70x7
C 60x8
N 60x8
W 60x6

Single hand dumbbell preacher curl
[No breaks between sets]
35x6 Left arm
35x6 Right arm
35x2 Left arm
35x2 Right arm

Reverse grip curls
60x4
50x5

Wrist roller !!! (1 twist = 1 rep)
25lb plate x40
25lb plate x35

Good session.

[UberSteroids]

February 28th Wednesday 2007
Back

Since my back is still bit messed up after the "heavy" deadlift I was trying to do last time, instead of totally taking a break from it, I'll go light, to keep things moving

Deadlift
135x14
135x14
135x14

Lat pull down wide grip
100x12
150x8
150x8
150x6

Lat pull down close grip V-bar
100x10
120x10
120x10

Back wide rows sitting
140x14
200x10
200x10
Close grip
80x10

Machine rows
80x10:100x4 [Drop Set]

Not bad.
Next time going heavier. It is so important to know how to target the lats on the rows and pull downs. I rememeber long time ago, I didn't know sh!t I was using biceps and shoulders to do these exercises, haha when I think about it...so much time wasted Gotta learn somehow!