Oh Yeah! Deadlift went up again this week. Worked up to 245! Scaled back to 230 for 5 sets of doubles.
Feeling stronger every week on the deads. Wish the squats and benches were going as well - but can't always get it all.
Then Meadows rows with 30# x 10 3 sets.
Cable rows up to 90# fir 3 sets of 8-10.
BB rows, pull ups, and shrugs. Went up in weight on all of them. It was just a great day.
Had a great morning. I've been putting this home gym together, and it's much more functional. Did bis and tris out there early this morning while everybody else was asleep.
I loved it! Thanks to Kelkel, I learned that I can be as intense at home as in the gym. While it felt a little funny earlier in the week, today felt perfect. I realized that there are some very good reasons to train at home; I can go at MY pace, not have to wait for a bar or dumbells, and I can play MY music. It's just very freeing to think of getting the best workout that I can, of "making it my own" if that makes sense.
There I was busting my butt, with sweat dripping off me, and what came on the ipod?? Godsmack's "I Stand Alone"!!
Too funny.
Shoulders, I love doing them. I do not use dumbbells, its too easy to damage muscles, I love the Smith machine. I just start at 60 kgs and keep on doing reps, say 20 first set. Add 10 kg 20 reps. Add 10 kg do 15 reps Add 10 kg do 10 reps, add 10 kg ans so on, finish up single at 140 to 160 kg and do not go too low with those weights.
Generally I do shoulders after ny bench, last set on the bench last saturday was 25 reps at 100 kgs and I am still sore. I do not count sets. I work as hard as I can for 3 hours or more if I can. As I get fitter I work faster.
Love to do dips, just hang some weight between the legs and go. Best so far was extra 80 kgs for 10 reps. This all helps the bench.
Squats Like shoulders. Start at 60 kgs and just keep on going up. Once I have maxed out work my way back down. Ideal 2 times a week.
Dead lift 1 time per week only. Same idea.
Sometimes I am stuck and just blitz, overload, forced reps etc. If all else fails I know I am overdoing it and have a week off.
Its amazing how after every comp I have needed at least 7 to 10 days to recover.
Diet! I am so lazy, cannot count calories, refuse not to eat things I like and hate protein powders so I simply eat normally like now. 5 to 6 meals a day, Near all Thai food lots of Chicken, pork and atlantic salmon. Fruit before I sleep and during the night.
Lose weight just eat 3 meals a day and cut out snacks.
Gain weight as above but larger meals. I hate trying to gain now I feel comfortable at this weight. 100kgs.
Over a 2 year period by doing this I competed from 72kg body weight up to 115 kgs. Then went back down to 80 kgs. I feel small at 80 and I like having the extra.
I am telling you this as a power lifter. Body builders are a lot stricter, I would not like to try to get cut to shreds! I'd rather move my opponents out of my way!
Your body weight is going to affect your lifts, you have to decide where you feel and look best. I have seen a 48kg Thai girl clean and jerk 128kgs. That puts me in my place. I also remember Bev Francis, look her up. I used to train with her when she was world powerlifting champion , before she became Miss Olympia. After her bench warm up in 1980 I saw her do 10 reps with 140 kgs!
With your current lifts you would do well in competition in Australia. We are not as young as we once were but nowhere near as old as we will be!!! Good luck with it all. kindest regards, John
Hi John -
Wow, that was a great read! Thanks for all your thoughts. You're one strong dude!!
I will need to read this again and think about how to incorporate it. One thing right away - my triceps are very weak, and I know it holds me back on bench. I'll get back to more dips for sure.
John - why do "squats like shoulders"? I'd love to know more.
Yes, it's easier to eat as a powerlifter than a BBer. Waaaay easier haha.
Thanks a bunch.
Rough week - unplanned trip out of town for a family emergency.
Will be back in the gym ASAP.
Finally got to 125 on bench! Been working on that one for weeks. Then backed off to 105 for sets of 4.
Did incline hammer smith, flat DB press, and decline BB. It was just on of those nights that I wanted to kill someone at work, and it transferred over to the weights.
Used drop sets, rest pause, and some partials. My chest is fatigued, and my arms are trembling - good one!
Doh. Hope everything's ok!
Yes they are!!' A nice sweep to those shoulders. You r in a zone. Keep it going! Happy for your results : )Originally Posted by Giggle
Looking great giggle keep at it.
Thanks Java - you're wonderful to help me here!
I DO get caught in that mindset - I want to be stronger in the worst way. I always heard "strength comes before size" - do you agree? I love the mirror, and try not to count on the scale because it doesn't paint the whole picture. But the weights, or the number of reps, that's hard to argue with to measure progress.
I'll try not to get TOO hung up on it - and thanks again.
Got up to a 190 squat today. Then dropped back to 185 for 3 sets of 2. Much better! I think I was doing sets of 2 at 155 a few weeks back.
Then on to bodybuilding...
Stiff leg deads - felt great - only go up 3/4 of the way and keep the hams tight.
Leg press, up to three plates x 8!
Leg extension heavy and high reps haha, but short ROM
Lying leg curls heavy
Calves toe ups on leg press x 100, then on to seated.
Don't get too hung up on the weight thing once you are always pushing harder you will be gaining but as you learned from marcus' thread the feel set will really let you know when it's time to fire into more weight
Thanks DCI - I did think about the feel set today.
When I was warming up the sets felt solid, and when I got to 160 I figured the next two before the 190 were the feel sets.
It's starting to make sense.
Thats exactly how to do it. If it feels really light and easy put more on and see how that feels and sure you have a spotter if you feel unsure on your own.
Once you get into knowing your body etc you will know just feel when its time to move on up the weight or shorter the rest periods between sets
Hi Girly! How are you doing these days?
I do feel very focused, and consistent now. Makes all the difference.
Did bis and tris this AM. Have to say, it was one of the best workouts for arms that I've ever done. Lots of volume, but also some heavy weights.
Felt great, huge pump by the end, and it was all done in my own home gym!
Yayyyy. You sound pumped about that home gymOriginally Posted by Giggle
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Yes - I've waited so long for it.
I really look forward to my gym time, and it's great to be able to go out there at times when I never would have made the effort/time to get to Golds.
I'm heading off for some R & R with my husband for a few days.
See you all next week - and lift heavy!
Back from a brief trip - and hit it hard in the gym tonight for legs -
Squats - up to 195 for a single, and then 160# x 3 for pause squats. Much better!
Stiff leg DL's - up to 85 x 10
Leg press - slow reps - 4 sets of 8's
Hack squats - super slow reps with a pause at the bottom. Sets of 12's
Lying leg curls, 3 sets, warm-ups and a feel set - then did an allout set with a double drop and rest pause.
This is an inspiring thread!
Thanks
~T
"I stay mostly by myself, but it's OK, they know me here"
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Did Back --
Lat pull downs supersetted with cable rows. Two warmups, one feel set - and then one all-out set to failure on both. Killer!
DB rows - tonight I worked up to the last set with 55# x 8, with a double drop following.
BB shrugs - also went up on these tonight - got to 115 x 12!
Abs, and out. Great night - I'm getting better at the intensity.
I just keep telling myself, "Just one more rep" then just one more, etc. It's working anyway.
Time to start logging again. Been training hard, and posting on Marcus' thread, but I want to keep up here so that I can follow my progress.
Today was the first day I did back in my own Iron Palace! Went good, not great though.
Have to work on intensity and focus.
Dead lifts - worked up to sets of 225. Not bad, it just felt off. New bar that's too wide, clamps that didn't work, and no mats to set the bar down on. Just different...
Lat pulldowns - felt great. Up to final set of 8 at 110#
Barbell rows - top set of 115# x 10.
Better next week!
You'll get used to training at home. Once you get used to your equipment and start adding more here and there you will probably hate the idea of a commercial gym.
Keep going![]()
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I think you're right BIB. It's just weird right now - I've been finding my happy place in a gym for a decade.
This morning - while deadlifting, I had to clean up kitten poo!
Thanks for the support - it means a lot.
Redemption this morning.
Shoulders -
Presses, 2 wu, 1 set of 6 with 30's to failure, then rp for 3 more reps. Last set was forced reps and negs (my husband finally woke up haha).
Rears with 25s for two feels sets, then with 45's for 7 reps (these were a little sloppy, but I don't have any db between 30s and 45s yet)
Upright rows with the sm curl bar x 14, then with the big one x 8 with forced reps and negs. These felt great.
Cable side rows x 3 straight sets.
Done in 40 minutes! Much better. And yes, I sortof copied someone on Marcus' thread that I read in the last few days - maybe Cape?
Anyway - thanks!
Shoulders are my weakest point. I'm almost embarrassed of them at times lol
Oh Phoenix - me too!
And it's no fair that shoulders is the body part most visible.
But I guess we've got two choices - either keep working them or give up. I say let's hammer them!!
Legs went good today -
Squats - worked up to 185 x 3, for 4 sets.
Stiff leg DL, up to 105 x 10
Leg press - up to top set 3 plates on a side, x 8
Leg extensions x 15 with a drop set at the end
Lying curls top set was a triple drop
Calfs on the leg press x 100
Dang girl. Impressive. I am doing legs today and won't be posting my stats. LolOriginally Posted by Giggle
Thanks Girly! Slowly but surely it's getting better.
Arms today - went great. Supersets of DB curls with EZ bar curls. Lots of volume. Last set was all out to failure.
Then preacher curls with cable curls - again, last set to failure, with RP and double drop.
Triceps - rope pressdowns with drop set.
Close bench EZ bar press.
Rear Cable extensions to absolute failure on the third set.
What a pump! I can definitely feel the difference in my bi's - not sure yet about the tris.
Legs -
Tried to think about more volume today. 135 x 10 for 3 sets. Really ATG and slow.
Leg press - 3 sets of 15 - something about this vertical leg press and the higher reps made them burn like fire!
Leg extensions x 8, heavy. Last set was all out with RP
Calves on the leg press also went well.
I need more weights with the 1" holes for the leg press. Beginning to wonder if I'll ever be satisfied that I have enough weights!
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