Adone's Journal

[Adone]

May 1st Workout

Barbell Deadlifts: 110lbs x 6; 110lbs x 6;
Barbell Bent-Over Rows: 110lbs x 8; 110lbs x 8;
Barbell Bicep Curls: 68lbs x 8;

 

[Adone]

Barbell Flat Bench Press: 130lbs x 6; 130lbs x 6;
Dumbell Incline Bench Press: 51lbs x 6; 51lbs x 6;
Military Press: 92lbs x 8;

 

[Adone]

May 7th Workout

Barbell Flat Bench Press: 134lbs x 6; 134lbs x 6; 134lbs x 6;


I spent the night out at a party and I drank a bit too much yesterday, so I don't feel like doing squats and I rather do some benching. I'll squat tomorrow if I feel alright.

 

[Adone]

May 8th Workout

Squats: 130lbs x 6; 143lbs x 6;

 

[Adone]

May 9th Workout

Barbell Deadlifts: 112lbs x 6; 122lbs x 6;
Barbell Bent-Over Rows: 112lbs x 8; 112lbs x 8;


I can't do the bicep curls because it's raining a lot outside. Nevermind, my arms are almost as big as my torso

 

[Adone]

May 10th Workout

Barbell Flat Bench Press: 139lbs x 6; 139lbs x 6;
Dumbell Incline Bench Press: 53lbs x 6; 53lbs x 6;
Military Press: 92lbs x 10; 92lbs x 10;


Really strange thing: I had already finished my workout since 20 minutes or so, when a friend asked me how many times could I Military Press those 92lbs that still were in my backyard. I said "Let's see" and I started lifting them and guess what, I got to 10 without too much effort (meaning that I could have thrown in another couple of reps), while I was almost breathless the first time I did them 20 minutes earlier.

 

[mrRuckus]

Barbell Flat Bench Press: 139lbs x 6; 139lbs x 6;
Dumbell Incline Bench Press: 53lbs x 6; 53lbs x 6;
Military Press: 92lbs x 10; 92lbs x 10;


Really strange thing: I had already finished my workout since 20 minutes or so, when a friend asked me how many times could I Military Press those 92lbs that still were in my backyard. I said "Let's see" and I started lifting them and guess what, I got to 10 without too much effort (meaning that I could have thrown in another couple of reps), while I was almost breathless the first time I did them 20 minutes earlier.

Whattya know your body really does do something while you rest =p

 

[Adone]

May 11th Workout

Squats: 139lbs x 6; 152lbs x 6;

 

[Adone]

May 12th Workout

Barbell Deadlifts: 114lbs x 6; 114lbs x 6;
Barbell Bent-Over Rows: 114lbs x 8; 114lbs x 8;

 

[Adone]

May 14th Workout

Barbell Flat Bench Press: 143lbs x 6; 143lbs x 3;
Dumbell Incline Bench Press: 55lbs x 6; 55lbs x 6;
Military Press: 92lbs x 10;


The first Bench Press was done with poor form (meaning that the barbell didn't touch my chest), so I'll have to stick to the 143lbs for the next workout.
Millies had me going to failure on the tenth rep.

 

[Lifeforce]

Damn! Good increase in your lifts you have! Especially the bench is just flying up in the numbers. But what's up with the deadlifts and the squats? You shouldn't be able to do rowing for more reps than you can deadlift a weight! Fact is your rows should be weaker than your deads.

 

[Adone]

Damn! Good increase in your lifts you have! Especially the bench is just flying up in the numbers. But what's up with the deadlifts and the squats? You shouldn't be able to do rowing for more reps than you can deadlift a weight! Fact is your rows should be weaker than your deads.

You're damn right, man. Unluckily, I started Deadlifting just a month ago, while I've been rowing for some time now... My bench is flying up, hopefully squats and deads will do the same...

A question for all you guys out there, expecially the experienced ones like Warboss, Mind-Over-Matter & Lifeforce: my calves are ridicolously slim (less than 16"), so they look like shìt, since I have pretty muscular arms and torso.
Should I start training them directly or it wouldn't help anyway?

 

[Lifeforce]

Okey.. so that's the reason. Haven't been here for a while to read through the journals. Deads and squats usually go up very fast when you start with them.

My calves grew insanly when I incorporated rest pause sets of calves raises. A rest pause set is when you do as many reps you can until failure, take 15 breaths and then do as many as you can again until failure and then repeated once more. I'm sure you knew this because warboss used to talk about it all the time.

Do 1 rest pause set of standing calves raises where you aim for around 16-20 reps. For example 12+6+3 = 19 reps. Make sure you do FULL RANGE of motion and go until you can do no more. The last rep of every set should go up very slowly, one cm at a time. Worked very well for me, you can try it and see if it works for you. If you do it right your calves should be screaming at the end of every set.

Otherwise I am sure your calves will grow when you do some deep squatting.

 

[Adone]

May 15th Workout

Warboss made me notice that I've been ditching some parts of his routine recently, so I decided to follow a new one, who I can get with easily. When my daily routine is less busy, I'll get back to Alex's.


Monday - Deadlifts
Tuesday - Military Presses
Wednesday - Barbell Rows
Thursday - Squats
Friday - Bench Presses

Every exercise is 5-6 reps X 3 sets (or more, if my muscles permit).


Deadlifts: 117lbs x 6; 117lbs x 6; 117lbs x 6; 117lbs x 6; 117lbs x 6;

 

[Adone]

May 16th 2006

Military Presses: 95lbs x 10; 99lbs x 7; 99lbs x 6; 99lbs x 7;

 

[Adone]

May 17th Workout

Barbell Rows: 117lbs x 6; 117lbs x 6; 117lbs x 6; 125lbs x 6; 125lbs x 6; 125lbs x 6; 130lbs x 6; 130lbs x 6;

 

[Adone]

May 18th Workout

Bench Press: 139lbs x 6; 139lbs x 6; 139lbs x 5;

Reached failure, I was pressed under the barbell (without a spotter) and I had to do some strange moves to avoid... death

 

[Charm]

Haha glad you avoided death. Believe it or not, people have seriously injured themselves doing bench w/o spot to the point of paralysis. Be very careful going too large w/o a spotter.

 

[Charm]

And secondly, according to your schedule, you're supposed to do bench on fridays. Why did you do it on May 18th!?!

 

[Adone]

Thanks for the comment, charm! To answer your question: I was supposed to do squats on thursday, but my calves were pretty sore and I thought it could lead me to bad form. Plus, tomorrow I have an important soccer match and I don't want my legs to get too tired as it happened last week.