[quote]chobbs wrote:
Good form on your video, you did well with pulling with your elbow. Don’t be afraid to strap up if your grip is limiting the amount of weight you can use. [/quote]
Yeah I agree with this. Definitely don’t be afraid to use straps now and again. though, I stopped using them for DL’s, fat bar Chins, and started doing a lot of reverse curls, and forearms really blew up (for me).
Get some vids of your Squats, Benchs, DL, OHP, and BB Rows, those are where form matter most.
I actually am not having a problem with the grip. I use to have trouble doing these because I was using more shoulders than back , but once I lowered the weight and focused on pulling to my abdominal/hip area I feel a great burn in my lats
3/8/15 Legs A
-BB Squat :3x150x5,2x155x3(Up from last week :))
-Dead lift: 215lbx4, x3, 4X210x5
-Pause BB squat: 4x130x5 (legs were pretty dead after deads)
I swapped smith machine closed grip bench for weighted bench dips because I already had close grip BB bench on y other push day. Here’s a video of what they look like just in case anyone is interested.
Weight Plate Bench Dip - How to do Weighted Bench Dips: Weight Plate Bench Dip - How to do Weighted Bench Dips - YouTube
Todays workout: Push B: 3/9/15
-Incline bench : 4x95x4 PR
-DB bench : 42.5 x8 , 42.5x8, 42.5x7, 40x9
-Db shoulder press: 32.5x9PR, x7, x7
-weighted bench dips : 45x13, 50x12, 55x11, 55x10
-lateral raises: 10x13,x12,x12 ( Trying to work on form… I feel if I do 15lb dumbells I end up using momentum instead of my side delts)
-Tricep Pushdown: 4x32.5x12PR
Pull B- 3/10/14
-Weighted chinups: 3x7.5x5 PR, BWx6
-Tbar row: 80x7PR, 2x75x8, 65x11, x10
-seated machine row: 140x8 PR, 130x11, x10
-One arm lat pulldown machine:42.5x14, 50x11, x10
I recorded some tbar rows but y phone is having trouble uploading videos to facebook 
I will try to upload them ASAP… Tomorrow is my rest day and my girl friend and I are getting massages. Note this is my first professinal massage EVER!!! SOOO EXCITEDD
[quote]mattd534 wrote:
Idk what the macros were for these bad boys but oh well ;)[/quote]
What are your macros?
[quote]chobbs wrote:
[quote]mattd534 wrote:
Idk what the macros were for these bad boys but oh well ;)[/quote]
What are your macros?[/quote]
3050 Calories= 76F 388C 200 P
Todays Workout Legs B 3/12/14
Love seeing the progress everyday
Sorry guys for not logging the past few days as I was on spring break vacation with my girl friend … The place we stayed at didn’t have any BB only free weights that went up to 40lbs so I didn’t workout. Anyway today I hit the legs hard
Legs A 3/16/15
-BB Squat:160x3(PR), 160x3, 155x5, 155x4, 155x4
-BB Deadlift: 4x210x5
-Pause Squat: 4x130x6…PR volume
-Smith machine Stiff dead:(Feet close together) 120x9, 125x9(PR), 2x125x8
-Smith Machine calf raises: 2x125x15,3x130x12(PR)
Todays workout Push B 3/17/15
-Incline BB Press: 4x95x5 (PR)
-DB Bench: 42.5x9 (PR) 2x42.5x8, x7
-Db shoulder press: 3x32.5x8----supersetted with …DB Flys 3x17.5x13(PR)
-Bench Dip: 55x13, 55x11, 55x10
-lateral raises: 12.5x11, x10, x10
-Rope Tricep Pushdown: 22.5x12, x12, x11, x10
Great workout! I like incline benching more than flat. Anyone else feel the same way???
Pull B- 3/19/14
-Weighted chinups: 2x10x5(PR),7.5x5,5x5
-Tbar row: 82.5x7PR,80x7,75x9,75x8, 70x9–55x9–35x10(Drop Set)
-seated machine row: 145x8 (PR), 140x8,130x11,130x10
-One arm lat pulldown machine:2x50x12(PR), 50x11
-Face pull: 3x30x15 (PR)
-Db curls: 27.5x9, 25x10, 22.5x12 —Straight arm pulldown:2x35x15(Superset)
-Preacher Curl machine:2x60x11,55x12
PR’ed in almost everything GREAT workout
good work on the PR’s brother. Keep crushing it!
[quote]kleinhound wrote:
good work on the PR’s brother. Keep crushing it![/quote]
Thanks man!!! Today I PR’ed on front squats which means im close to hitting 135 for 5 reps :D.
Todays Workout Legs B:
-Front squat: 125x7(PR), x6,x6,x5
-BB Lunge: 3x85x7
-Stiff leg Deadlift: 2x145x10, 150x9(PR)
-Leg Press: 2x180x12, 2x190x9 ( dropped the weight for more reps and volume)
-Leg curl: 130x12(PR), x11, x11
-Calf press on Leg Press: 190x14(PR), x11, x10
-Seated Calf: 3x50x12 (25 second rest between sets) Man! I had the best pump in my calves
Was busy yesterday so I have two workouts in. Before I log do any of you have any advice with bench pressing? I feel like im not progressing on flat benching but incline I am and all my other lifts are too! It’s really frustrating… any advice would be a great help
Yesterdays workout Push A 3/21/15
-BB Bench:115x4, 3x115x3, 95x9
-BB OHP: 2x75x3, 70x5, 70x4
-DB Incline Bench: 40x9(PR), 2x40x8, 37.5x8
-One arm landmine press: 25x10(Each arm) , 25x9 (Each), 25x8(each)
-BB Close Grip Bench: 90x8(PR), 90x7, 90x6
-DB Tricep Extension: 30x9, 2x25x15
Todays Workout 3/22/15 Pull A
-Hammer Grip Pullups: 2x10x6, 10x5, 10x4
-BB Row:95x7,110x5, 115x4(PR), 115x3, 60x7 —Both the 115 sets were performed Pendley style because I was able to use big enough plates to where I could pull the weight off the floor without rounding my lower back
-DB One arm Row: 50x9(PR), 3x50x8
-Pullups: 2xBWx5, 5 second negatives x4
-BB Curl: 60x13(PR), 60x10, 60x9
-DB Hammer Curl: 3x25x11(PR)
-DB Shrugs: 75x12, 70x12
[quote]mattd534 wrote:
Was busy yesterday so I have two workouts in. Before I log do any of you have any advice with bench pressing? I feel like im not progressing on flat benching but incline I am and all my other lifts are too! It’s really frustrating… any advice would be a great help
[/quote]
Lol this is my life. You’re narrow chested and lanky armed like me, bench pressing will always be a harder lift for us. Only thing that’s helped me was upping the frequency, and really working the hell out of my chest and triceps hypertrophy wise.
X2 on chest work. I’ve always heard “triceps triceps triceps” and I feel like they’re my best body part but my bench isn’t that good. Recently I’ve started putting as much focus on chest size and shoulder/overhead strength as anything and I’ve seen an increase.
[quote]Spidey22 wrote:
[quote]mattd534 wrote:
Was busy yesterday so I have two workouts in. Before I log do any of you have any advice with bench pressing? I feel like im not progressing on flat benching but incline I am and all my other lifts are too! It’s really frustrating… any advice would be a great help
[/quote]
Lol this is my life. You’re narrow chested and lanky armed like me, bench pressing will always be a harder lift for us. Only thing that’s helped me was upping the frequency, and really working the hell out of my chest and triceps hypertrophy wise. [/quote]
what specifically have you done? I feel incline way more in my pecs plus I like it better
[quote]chobbs wrote:
X2 on chest work. I’ve always heard “triceps triceps triceps” and I feel like they’re my best body part but my bench isn’t that good. Recently I’ve started putting as much focus on chest size and shoulder/overhead strength as anything and I’ve seen an increase.[/quote]
OHP is really weak for me as well. I believe my strongest body part is my back
Legs A : 3/24/15
-BB Squat: 160x4(PR0, 2x160x3, 2x155x4
-Deadlifts: 215x3, 210x5, 210x4
-4 second Pause Squats: 85x7(PR), 90x6(PR),90x5, 85x6
-Stiff legged Dead Smith Machine: 4x130x8(PR) —My glutes and hammies had an amazing pump
-One leg extension:65x12 (both), 65x9, 65x9—tried to keep rest between each leg only 45 seconds max
-Smith Machine Calf raises:90x26, 90x18, 90x16, 90x14, 110x14—After first set I rested only 30 seconds. I figured little rest might shock my calves
