AAAgent's training journal

[AAAgent]

Flat bench

135lbsx10
185lbsx6
205lbsx1
195lbsx1
185lbsx1
135lbsx6

Not much progress on bench.....

Dumbbell flys
40lbsx10x3

weighted dips 15lbs dumb bell
7x3

hanging leg raises
9xbwx3

overhead two arm dumb bell tricep extensions
50lbsx10x3

 

[AAAgent]

dumb bell bicep curls
40lbsx6
45lbsx6x2

pullups
+20lbsx6x3

squats

135lbsx10
165lbsx8
185lbsx5

single arm bent over reverse dumb bell row (long a$$ name)
60lbsx8x3

angled leg press machine

180lbsx20 (4 plates)
180lbsx10

ran out of time so cut the workout 1 bicep routine short. I normally do atleast 2 workouts per targeted muscle group.

 

[AAAgent]

Drank a bit last night and was feeling subpar but ended up having a better workout than expected.

1 mile run
6:31

box jumps belly button height (they really need to have the heights labeled for these matts)

6x3

Planks
1 minute
40 seconds
30 seconds

 

[AAAgent]

Really good day today. My friend told me he got 285lbs on deadlift which made me a bit envious as i know, when im in shape i could easily do it. Last week i struggled trying to hit 6 reps at 235lbs and settled for 5 crappy reps.

deadlifts
135lbsx10
185lbsx8
235lbsx6 (these felt ALOT easier so i opted to try 285lbs)
285lbsx1 (this wasn't that bad. Could have probably pushed 295)

dumb bell shoulder shrugs
65lbsx10
75lbsx8
85lbsx6

dumb bell shoulder press
60lbsx5
50lbsx7
45lbsx9

lateral dumb bell raises
25lbsx6
20lbsx8
15lbsx10

 

[AAAgent]

Bench press

135lbsx10
185lbsx7
205lbsx2 (second assisted)

incline dumb bell flys (flat was all taken)

35lbsx10x3

weighted dips

20lbsx6x3

hanging leg raises

10lbsx6x3

two arm dumb bell tricep extensions

55lbsx10x3

 

[AAAgent]

Squats

135lbsx10
185lbsx6
205lbsx2
185lbsx3

pullups

20lbsx6x3

dumb bell bicep curls

45lbsx5
40lbsx6x2

leg press machine

120lbsx10
130lbsx10
140lbsx10

single arm bent over dumb bell row

70lbsx8x3

dumb bell hammer curls

35lbsx6x3

 

[AAAgent]

1 mile run
6:13
paced at 8.6 until 0.3 miles
paced at 9.6 from 0.3 - 0.5
paced at 10.0 from 0.5 - 0.66
paced at 10.6 from 0.66 - 0.80
Paced at 11.0 from 0.80 - 1 mile

box jumps above belly button

for 4 reps, then i lowered it to last weeks belly button height for the remaining 2.

Belly button height box jumps

6x2

 

[marmel75]

Great job man. Consistency!

I'd personally watch the high-weight bench press. in my opinion highway barbell bench press, though we are resistible, is murder on the shoulders. I think that you're risking injury to your shoulders by lifting that heavy.

I'd stick to the dumbbell press at no higher than 35 degrees. The lower the incline the less havoc you will potentially wreak on the shoulders. I personally think it's best that you're able to grab a pair of dumbbells that are light enough to maintain perfect form with a minimum of 10 reps, and you should be able to position the dumbbells smoothly from the start. If you cannot position them smoothly from the start, you're lifting too heavy.

These days I rarely lift heavy on DB inclines. but I am sure to get a full range of motion, with slow and controlled form, in a way that is light enough for me to get at least 10 reps. I usually like to start at between 15 and 20 reps and then pyramid down over three to four sets, the last set of course, at least 10 reps but no more than 12.

your ego might **** with you when you left lightly with the dumbbells and the chest press, but your shoulders will thank you over the long term.

I agree with the bench press issue...I've always had problems flat benching...pec strains, tore my pec a few times, shoulder impingements, etc...I've found that doing weighted dips works much better for me and I don't have any issue with decline benching...must be something in my physiology causing it, as my body doesn't like that motion I guess....

 

[AAAgent]

I actually have a really strong upper body being a nationally ranked butterflyer at one point. I have decent shoulders, upper back, and chest.

As a skinny swimmer, i could rack every fly machine as a sophmore in highschool and can still easily do it. When in shape, i max at from 20-30 pullups.

I'm not trying to bodybuilder just want to get to being strong, agile, and fast. My lifting goal is to join the 900lbs club. Where my deadlift, squat, and bench total 900lbs or more.

I will probably try switching to dumb bell bench next month just to switch it up for a bit. I never had shoulder problems till it was dislocated a few years ago and this is the first time in a while I haven't had any shoulder issues, pain, etc. And I want to take advantage of this to get strong while I can.

Will be conscious of shoulder issues.

 

[AAAgent]

deadlifts

135lbsx10
205lbsx8
245lbsx6
295lbsx1! (20lbs off PR)

Barbell shrugs

135lbsx10
205x8
255lbsx6
135lbsx10

Dumb bell shoulder press

50lbsx8x2
50lbsx6

Dumb bell reverse back flys
20lbsx10x3

 

[AAAgent]

sh1tty day.

Bench

135lbsx10
185lbsx7
205lbsx2 (second one assisted)

dumb bell flys
45lbsx10x3

weighted dips
20lbsx6x3 (struggled with the 6th rep for each set)

Hanging leg raises

10lbsx6x3

dumb bell tricep extensions

55lbsx10x3

 

[AAAgent]

Was very short on time so i had to cut this workout into 30 minutes as it takes about 8 minutes to walk to the gym, 8 minutes to walk back, and 10 minutes to shower and change.

squats

135lbsx10
185lbsx8
205lbsx3

pullups
10xbwx2
8xbwx1
1xbw
1xbw

dumb bell curls

35lbsx6x3

angled leg press machine

180lbsx15x3

single arm bent over dumb bell row

70lbsx6x3

hammer curls

35lbsx10

 

[AAAgent]

bad workout yesterday

Ran 0.85 miles (5:30 was my time) and was worried I might fall off the treadmill pushing myself too hard, so i just stopped.

Box jumps weren't good either. Same height as last week but I wasn't able to complete 3 sets of 6. Instead I did 18 sets of 1.

 

[AAAgent]

Deadlifts

155lbsx10
225lbsx8
255lbsx6
305lbsx2

Not sure why I'm this much stronger, but it may be because instead of using the long barbell, i used the one designed specifically for deadlifts/shrugs.

Dumb bell shoulder press

55lbsx6x3

dumb bell shrugs

65lbsx6
80lbsx6
90lbsx6

bent over dumb bell back flys

15lbsx10
17.5lbsx8
20lbsx6

lateral dumb bell arm raises

20lbsx10

 

[AAAgent]

Bench

135lbsx10
185lbsx7 (last one slight assistance)
215lbsx2 (help on both)
205lbsx2 (help on both)

Dumb bell flys

50lbsx8x3

weighted dips

20lbsx7x3

Hanging leg raises

10lbsx7x3

Cable tricep pulldowns

77lbsx8
77lbsx6
77lbsx2
66lbsx2
55lbsx3

 

[TheStig]

Deadlifts

155lbsx10
225lbsx8
255lbsx6
305lbsx2

Not sure why I'm this much stronger, but it may be because instead of using the long barbell, i used the one designed specifically for deadlifts/shrugs.

Dumb bell shoulder press

55lbsx6x3

dumb bell shrugs

65lbsx6
80lbsx6
90lbsx6

bent over dumb bell back flys

15lbsx10
17.5lbsx8
20lbsx6

lateral dumb bell arm raises

20lbsx10

That'd be a trap bar you're using, it bring legs into the lift more, plus you start at a higher point with the handles.

 

[marmel75]

That'd be a trap bar you're using, it bring legs into the lift more, plus you start at a higher point with the handles.

Once again trap bars should NOT be used for deadlifting. Unless you want to greatly increase your chances for injury.

 

[AAAgent]

Thanks guys. I'll keep that in mind. The only reason why I use the trap bar at all is because my gym sucks and all the barbells are taken. I go during my lunch break at work and usually spend about 1 hour and 15 minutes door to door including showering, so I really need to optimize my time at the gym. If i'm lucky, i'll get 40 minutes of workout or if i'm unlucky i'll get 30.

 

[AAAgent]

sucks to be plateauing for everything.

1 Mile run clock in at
6:23

box jumps at same height, slightly above belly button
6x3

 

[OlympicTim]

Switch something up if your hitting plateaus