[theNuge]

Thursday, May 8th, 2008

RE Upper Body

General Notes: Since I've shored up my bench press form my shoulder didn't hurt after all of this workout's reps. I felt dirty doing Barbell Curls.

Bench Press
--------------------
45x10x2
65x5x2
95x5
115x10
115x12
115x12
115x10
115x10

DB Floor Presses
---------------------------
25's x 10
25's x 10
30's x 10
30's x 10

Chin-Ups w/ Average Band
------------------------------------------
8 reps
6 reps
6 reps
6 reps

Barbell Shrugs
-----------------------
135x10
155x8
185x5
225x5
245x5
275x3

Barbell Curls
--------------------
45x10
55x10
65x10
75x2 --> don't ask...

"Circuit"
------------
1. TGU's (only going up) 40 x 3 (each arm)
DB Snatches 40 x 3 (each arm)
2. TGU's (only going up) 50 x 3 (each arm)
DB Snatches 50 x 3 (each arm)
3. DB Swings 25x20
4. DB Swings 25x20

[theNuge]

Saturday, May 10th, 2008

General Notes: My nephew is in town and he wanted to do some running and since it was raining we went to the YMCA. Since it was also not my usual lifting day I thought I would mess around with some exercises that I wouldn't be doing tomorrow.

Front Squat
-------------------
Notes: I did these with the Olympic grip this time.
45x5x2
65x5x2
80x5
95x5
115x5
145x5 --> 10 lb PR but I'm wasn't too sold on the last two reps.

SOHP
----------
45x5x2
65x5x2
80x5
95x5x3

TGU's
----------
Notes: I wanted to see how heavy I could go with these.
with barbell
45x2 (each arm)
with dumbbell
50x2 (each arm)
55x1 (each arm)
60x1 (each arm)
65x1 (each arm)
70x1 (I failed with the left arm)

Pull-Ups with Average Band
-------------------------------------------
6 reps
6 reps
6 reps

[ThinkGreen]

Question: do you feel like RE days help at all? I feel like they are pointless as far as strength gains is concerned but I haven't really tried them...

[theNuge]

I don't think they help when it comes to certain strength gains. For me any kind of pull-up will help my strength gains and I have noticed strength gains from the shrugging. However, the high repetition benching only puts on muscle. I don't think that's necessarily a bad thing at this point for me since I'm so new to all this and some mass is definitely a good thing. I can also see how a true skinny bastard would appreciate the mass. In the future I doubt I'll use a repetition day. The dynamic days seem like a lot of fun. I wouldn't mind benching with bands and what not.

[ThinkGreen]

Ya well I do some DE work and I like it a lot just haven't fucked with RE work really, I mean I did back in the day doing 3x10 for everything but I made no gains back then

[Zerocrew1984]

i like RE days for bench

[theNuge]

Sunday, May 11th, 2008

ME Upper Body

General Notes: I think doing SOHP last night kind of screwed my Bench Press today. I still had a good workout and I rocked the Turkish Get-Ups at the end of the workout.

Bench Press
--------------------
45x10
65x5x2
80x5x2
95x5
110x5
125x5
140x3
155x3
170x3
185x3
195x0 --> Right...
175x3
175x3

DB Bench Press
--------------------------
55's x 6
55's x 6
55's x 6
55's x 6

Barbell BOR's
----------------------
135x10
135x10
135x10
135x10

BO DB Rear Delt Flies
-----------------------------------
12's x 12
12's x 12
12's x 12

TGU's
----------
40x3 (each arm)
45x3 (each arm)
55x3 (each arm)
60x3 (each arm)

[theNuge]

Thursday, May 15th, 2008

RE Upper Body

General Notes: I went on a business trip Tuesday and yesterday and that caused me to miss my ME Lower Body workout. I don't know if that was a bad thing since my leg has been bothering me. I swear my hip and quad are permanently tight.
Tonight's workout was pretty good. The next RE day I'm going to up the weight to 135 for my bench workout since I was able to max on all five sets.

Bench Press
--------------------
45x10x2
65x5x2
95x5
115x15
115x15
115x15
115x15
115x15

Skull Crushers
----------------------
45x10
35x10
35x10
35x10

Pull-Ups
-------------
2 w/ Light Band and 4 w/ Average Band
2 w/ Light Band and 4 w/ Average Band
1 w/ Light Band and 3 w/ Average Band
3 w/ Average Band

Standing DB OHP
----------------------------
25's x 15
25's x 15
25's x 13
25's x 12

Barbell Curls
--------------------
65x10
65x8
65x8

Reg Stability Ball Crunches
------------------------------------------
20 reps
20 reps
15 reps

Low Pulley Stability Ball Crunches
----------------------------------------------------
20x15
20x15
20x15

[theNuge]

Saturday, May 17th, 2008

General Notes: Due to a business trip I missed my Tuesday ME Lower Body session. So, I decided to do some volume work today since I would be ME squatting on Tuesday.

Deadlift
------------
135x5
155x5
170x3
185x3
205x3
225x3
225x3
225x3
225x3
225x3

Box Squatting
----------------------
Notes: I watched some videos on box squatting and I realized I was doing it quite wrong. This time I widened my stance as much as I could and focused on not tracking my knees forward. As a result I felt like my work sets were a joke. I could have easily lifted 30-40 more pounds. So, we'll see what my ME is like on Tuesday.
45x5
65x5
95x3
115x3
135x3
160x3
160x3
160x3
160x3
160x3

DB Farmer's Walk
---------------------------
60's x ~100 yards
65's x ~50 yards
65's x ~50 yards

[theNuge]

Sunday, May 18th, 2008

ME Upper Body
\
General Notes: I almost had my PR today. I was so close and yet so far. I'm not making that much progress on the bench press. I'm thinking it has to do with lack of sleep and lifting a little too heavy on Saturday. I'll remedy this next time I do the bench. I'll have to wait to get to 200 for my bench .

Bench Press
--------------------
45x10
65x5x2
85x5
105x5
125x5
145x3
160x3
175x3
190x2 --> my form went really ugly on the third rep...
175x3
175x3

DB Bench Press
--------------------------
60's x 6
60's x 5
55's x 6
55's x 6

DB BOR's
----------------
55x10
60x10
65x10
70x10

Standing Face Pulls
-------------------------------
Light Band x 12
Light Band x 12
Light Band x 12

Low Pulley Swissball Crunches
------------------------------------------------
20x12
40x8
50x8
60x8