Personal best on bench last night

[mustang_revival]

I'm back to benching 225x6 been working on my form and breathing alot.

Also hit a new goal of doing dips with a 45 LB weight plate on a chain around my waste.

My biggest problem area remains wide grip pull ups, I can only do 6 or 7 without getting sloppy. - Everything I am reading and hearing is to just keep doing them and I will eventually gain strength..

[BERT]

Every other day for me instead of weights, until Cancun at the end of July at least. Once I get over this head cold, I am going to try to start running in the am before work again, but at the very least I'll get that 30 min on the elliptical every other day while my leg adjusts.

Diet will only get you so far, and not very fast.

I weighed myself today for the first time in a long time, and I'm back up to 231lbs, which is about what I weighed at the time of my wreck, so most of the size is back, just not all of the strength yet. Total bittersweet moment though, on one hand it's good to be "back," but on the other hand it also means that I haven't been leaning out any. This is where your favorite word comes in, CARDIO.

I wish i was a morning person because i have a treadmill at the house and could use it before going to work. Which is when i should be using it, before i put anything in my body. But i tend to like that snooze button a little too much.

Here lately with baseball practice and all (i coach 7-8 year olds) i'm not getting to the gym til late so that's throwing off my routine some. I'll get to doing cardio at some point

[R1psycho]

If you think you're getting to the point with a bar that you're pumping out reps and not having the "owwww" feeling 2 days later, start doing controlled negatives with dumbbells. Some of the best gains I had on bar was after 6 weeks of DB negatives.

I used 70% of the max 8 set bar weight (205). For me that was 80s. Positive, pause, 6-second negative. Repeat to fail. Do 4 sets. I went from 225x4 and 80s for 6,6,4,2 to 80s for 13,8,4,3 in 6 weeks and went 225x8. Monstrous gains in strength and a noticeable separation in my pecs. I used the same method for tris, bis and calves. Having a spotter helps, have the spotter pull you up when you fail positive and force out another couple negatives.

Pretty much what I've been doing. Hit a plateau on my flat bench and started concentrating on forced reps until failure. Still a weak bitch sadly...lol

[DON SVO]

If you think you're getting to the point with a bar that you're pumping out reps and not having the "owwww" feeling 2 days later, start doing controlled negatives with dumbbells. Some of the best gains I had on bar was after 6 weeks of DB negatives.

I used 70% of the max 8 set bar weight (205). For me that was 80s. Positive, pause, 6-second negative. Repeat to fail. Do 4 sets. I went from 225x4 and 80s for 6,6,4,2 to 80s for 13,8,4,3 in 6 weeks and went 225x8. Monstrous gains in strength and a noticeable separation in my pecs. I used the same method for tris, bis and calves. Having a spotter helps, have the spotter pull you up when you fail positive and force out another couple negatives.

[Big A]

I wish you would quit saying the word cardio lol

Every other day for me instead of weights, until Cancun at the end of July at least. Once I get over this head cold, I am going to try to start running in the am before work again, but at the very least I'll get that 30 min on the elliptical every other day while my leg adjusts.

Diet will only get you so far, and not very fast.

I weighed myself today for the first time in a long time, and I'm back up to 231lbs, which is about what I weighed at the time of my wreck, so most of the size is back, just not all of the strength yet. Total bittersweet moment though, on one hand it's good to be "back," but on the other hand it also means that I haven't been leaning out any. This is where your favorite word comes in, CARDIO.

[BERT]

Great work!
We just gotta get you on a good diet and some cardio and you'll be all set!!

I wish you would quit saying the word cardio lol

[stangin4lyfe]

315


working on getting to 20 reps

Great work!
We just gotta get you on a good diet and some cardio and you'll be all set!!

[BERT]

315


working on getting to 20 reps

Damn

[White_lightning]

And what was that? I know you're a pretty big dude, or used to be.

315


working on getting to 20 reps

[BERT]

I dont know about new Personal bests because i havent gone heavy in a while.. but i did hit body weight for 17 reps i was happy.

And what was that? I know you're a pretty big dude, or used to be.

[White_lightning]

I dont know about new Personal bests because i havent gone heavy in a while.. but i did hit body weight for 17 reps i was happy.

[BERT]

I didn't mean it like that, anyone getting to the gym regularly is hardly lazy. I meant that moving to a high-rep program is no excuse to back off the intensity. It hurts in a totally different way, but you can get to total failure on 12-15 reps just like you can 8-10 or 5-6. You can also get stronger if your diet supports it, so add weight when possible to do so and still keep in your target rep range.

If you are trying to lose weight for summer though, and have cut your calories accordingly, don't expect the poundages to go up much once you find your true max for the new rep range. At that point I have found it psychologically more motivating to intentionally lighten the weights some, and go for slow and super-controlled reps. That way it's my choice to get "weaker" and not just the diet doing it to me.

12 slooooow reps is a whole new experience in pain and fatigue, you can absolutely demolish your chest with 135lbs on the bar, the worst DOMS I've ever had was after such a workout.

I've found this out already. I tried to do all the chest workouts like this monday night. It's taking some getting used to, especially when i'm on rep 6-7 and i'm used to being almost done with that set. I start thinking "fuck, i'm only half way through"

I try and do back the same way and can tell a difference there too. My forearms don't hurt anymore doing the lighter weights for biceps and i've always done more reps during my tricep workouts, so this feels about the same during those workouts

Usually shoulder day i'm by myself cause i'll get off work early on friday and hit the gym then. I hardly take a break between sets and my shoulders are on fire when i get through. I can hear my shoulders cussing me my second workout in


And i didn't take that as you were calling me lazy lol I was just making sure i wasn't making myself look lazy, cause i can be very easily

[Big A]

Did that come off as i am being lazy?

I didn't mean it like that, anyone getting to the gym regularly is hardly lazy. I meant that moving to a high-rep program is no excuse to back off the intensity. It hurts in a totally different way, but you can get to total failure on 12-15 reps just like you can 8-10 or 5-6. You can also get stronger if your diet supports it, so add weight when possible to do so and still keep in your target rep range.

If you are trying to lose weight for summer though, and have cut your calories accordingly, don't expect the poundages to go up much once you find your true max for the new rep range. At that point I have found it psychologically more motivating to intentionally lighten the weights some, and go for slow and super-controlled reps. That way it's my choice to get "weaker" and not just the diet doing it to me.

12 slooooow reps is a whole new experience in pain and fatigue, you can absolutely demolish your chest with 135lbs on the bar, the worst DOMS I've ever had was after such a workout.

[BERT]

Keep adding weight as you get stronger, doing higher reps isn't an excuse to get lazy.

Did that come off as i am being lazy?

[Big A]

Now i have a question. Should i be doing it like this where i raise the weight each time? Or keep it at 175 or 185 and do 3 sets at that weight? It really feels weird doing these at a lighter weight. I do like how i can feel it burn at the end of my incline and decline sets though

Keep adding weight as you get stronger, doing higher reps isn't an excuse to get lazy.