initial.ize

This was from last Friday, Feb 5.

I realized that if I keep my shoes on when doing box squats, then the extra height from my shoes allows me to go just past parallel when squatting down onto the box! Because of this extra depth, they are a little harder, but it’s better because it’s using more of the necessary muscles. Also, if I ever get good enough to compete, then you’re required to go to at least parallel. When I say parallel, I’m talking about the line between the top of your knee and the top of your thigh at your hip joint being parallel (or below parallel) with the floor.

Box Squat: 185: 3, 3, 3, 3, 3, 3

Front Squat: 135: 5, 5, 5

Leg Curl: 120 RP: 11+6+5 (for 22 total)

The last time I did box squats, I wasted some strength doing sets at 155 and 175 first since I wasn’t quite sure what I could handle at that point. This time, I jumped right up to 185 after warming up. I was shooting for sets of 5 again, but with the added depth I’m getting from my shoes now, this proved to be too difficult. I struggled hard to get 3 reps. To compensate for this, I kept at it until I did a full 6 sets of 3 reps each. Here’s hoping I can get sets of 5 next time.

The plan for front squats this time was to try for either 130 or 135 since I beat 125 last time. Decided to just go for it and try 135, and they actually felt really good. I only did 3 sets of 5 reps each because I had already done so many sets of box squats, and still wanted to fit in leg curls.

On my previous leg day, I got a total of 18 reps across a rest-pause set for cable lying leg curls. This time, I was hoping I could finally hit the full 20 so I could increase the weight to 130 lb. Well, I ended up crushing that goal and getting a total of 22 instead! So I’ll definitely be going for 130 lb next time.

My legs needed some good stretching after this workout since I was going to be biking home. I stretched each quad for at least 60 seconds, and then stretched my hamstrings for at least 60 seconds as well.

After taking the weekend off, I’m excited to get back in today after work to do more bench press.

I normally do pull-ups on back day, but felt like I could put in a bit of extra work on them last night, so I started with a set before getting to shoulders & biceps.

Wide Grip Pull-Up: RP: 11+5+4 (for 20 total)

Dumbbell Shoulder Press: 50 RP: 8+4+3 (for 15 total)
Dumbbell Shoulder Press: 45: 8

Barbell Shoulder Press: 95: 8
Barbell Shoulder Press: 85: 8

Supinating Dumbbell Curl: 40 RP: 7+4+3 (for 14 total)
Supinating Dumbbell Curl: 35: 9

Pinwheel Curl: 30: 20 per side

Preacher Curl: 75: 8, 7

Dumbbell Preacher: 25: 6+3+1+1
Dumbbell Preacher: 20: 6+3+1

Okay, so it looks like I finally hit a total of 20 pull-ups across a rest-pause set. I guess that means I have to hang some weight around my waist the next time I do them. I’m thinking I’ll start with 10 lb, and see how that goes.

Next was seated shoulder presses with dumbbells. I have been working with the 50’s for quite a few weeks, but kept coming up short by anywhere from 1-3 reps. Finally got all 15 last night, so I will be moving up to the 55’s next time. Followed the rest-pause set with a regular set using the 45’s. Then moved on for some more pressing with the barbell instead, which are done in a standing position instead of seated. These were just regular sets as well (no rest-pause.)

I don’t normally do a whole lot of bicep work, but they are lagging behind my shoulders and forearms, so I thought they could use a bit more than normal. I did some extra work on them last week, and they seemed to respond well.

Started with my regular rest-pause set of supinating curls on an incline bench (around 45-50 degrees.) Managed 14 this time (across a rest-pause set,) which is 2 more than the last time, so I am improving, but still want to get the full 15 before I attempt the 45 pounders. Did a regular set after that with lighter weight. After the curls, I did some pinwheels for forearms. The last few reps could have had better form, so I might use the 30’s on these one more time before moving up.

Went back to the biceps with some preacher curls next. I think the last time I used this weight I could only get 5 or 6, but this time I got out 8 and then another 7 after resting a bit, so there seems to be a bit of an improvement. Followed these by doing some single arm preachers with dumbbells instead. I didn’t have much strength left at this point, so even the 25’s were a challenge. In my notation you see the numbers for these separated by plus signs, but there is no “RP” by the weight. So it wasn’t a rest-pause set, but I wanted to show there was no resting between sets. For example: 25: 6+3+1+1 in this case means I did 6 reps on my left arm, then 6 on my right, then went back to my left right away and did 3, then 3 on my right, then 1 left, 1, right, and 1 more left, and 1 more right.

Please visit the Exercises page for more info on the exercises done (or click on their name in this post,) and visit the My Notation page for more detail on what the numbers mean.

I’ve added a couple pages you can access at any time via the right-side menu.

The Exercises page gives a list of the different exercises I do for each body part. Each exercise name links to a description on exrx.net where available or a YouTube video if nothing is available on exrx.

The My Notation page explains what all the numbers mean when I post my workout stats, and also provides some basic information on how I do my rest-pause (or DC) sets.

Had another chest & triceps day last night.  I figured 5 days since my last one should be enough recovery time to go at it again.

Barbell bench press: 170 RP: 6+3+3 (for 12 total)
Barbell bench press: 135: 11, 9, 7

Smith Incline bench press: 50 per, RP: 8+5+4 (for 17 total)
Smith Incline bench press: 35 per: 11, 9

Skull Crusher: 85: 10 +20 press
Skull Crusher: 85: 10 +20 press

Dips: 10

We got the gym kind of late, and time was limited, so I tried forcing some shorter breaks between my sets this time. My first bench press set was a rest-pause style (as usual), and you can see I got the same number of reps as last time… so I didn’t get any better or worse on that. It’s frustrating, but as long as I am getting at least 11 overall on the set, I should be happy because it is still really effective. After the rest-pause set, I limited myself to 2 minute breaks for the remaining sets. So 2 minutes after that set, I did a regular set with lower weight (135 lb) for as many reps as I could get. Rested 2 minutes again and did another set, and then again for a final flat bench set.

For the incline presses on the Smith machine, I tried a higher weight than last time because I got all 15 reps last time. Increased by 5 lb overall, and absolutely crushed the goal of 15 reps over the rest-pause set by getting 17, so I will increase it again on my next chest day by another 5 lb. After the rest-pause set, I again waited 2 minutes and did a couple sets at lower weight. [Again, to explain my Smith notation: 50 per means 50 lb of weight on each side of the bar, for 100 lb total, plus the weight of the bar itself, which could be anywhere from 15-25 lb.]

For skull crushers, I have been sticking to the same weight for a while, still working on that form. Again, I did 2 sets of 10 with 20 close-grip bench press immediately after. This time, I feel the form was good enough to warrant a 5 lb increase for next time. So I will be putting this up to 90 lb on my next triceps workout.

Lastly, I only had enough strength to squeeze out 10 dips. I am going to blame this on the shorter breaks I was taking! There wasn’t even time for me to get in any extreme stretching.

I’ll be heading back in after work tonight with Clack. He’ll be doing chest this time, and I’ll be working on shoulders and biceps.

Last night was all legs. My squat weight has been lagging behind, so I’ve been trying to put in a bit more work on it recently. I’ve been alternating between regular squats and box squats. Last night was box squats first, then some front squats.

Box Squat: 155: 5; 175: 5; 185: 5, 3+3+2

Front Squat: 125: 5, 5, 5, 5, 5

Leg Curl: 120 RP: 9+5+4 (for 18 total)

Okay, so before the box squats, I warmed up with some regular squats (no box.) The last warmup set was 135 lb for 5 reps. Then I got the box out, and put the weight up to 155. The 5 reps seemed too easy, so I jacked it up to 175. Another 5 reps there was challenging, but still doable. I figured what the heck, let’s try 185. On the first set, I got 4 reps out, then had to take a couple deep breaths before attempting the 5th rep, but I got it I rested up for a few minutes, then went back for some more at 185. You can see in my notation that I got 3 reps out. Realizing I couldn’t get 5 again, but not waiting to drop the weight or rest for a couple minutes again, I decided to make this somewhat of a rest-pause set. So I sat on the box, took 15 deep breaths, got up and banged out another 3 reps. Sat down on the box again, another 15 deep breaths, then another 2 reps before I couldn’t handle anymore.

Next came the front squats. I had been working with 115 lb on these to make sure I had good form. My previous time doing them, I tried 125 lb and got out 1 set. After going for more, a muscle around the front of my ribcage was doing some funny things, so I backed off. Well last night, I went back for more at 125, and managed to pop off 5 sets of 5 reps each! Next time, I’ll have to try either 130 or 135.

I finished the night off with some cable lying leg curls. This was a rest pause set where I shot for a total of between 16-20 reps. I got 18, so I will do this same weight again next time and hopefully get the full 20 reps. I love this exercise. My hamstrings always end up feeling like tightly wound rope.

Later tonight, after work, it’s going to be another chest & triceps day.

Had a really good workout on my back last night, Feb 1.

Wide Grip Pull-Up: 10+4+3 (for 17 total)

Dead Lift: 225: 5, 5, 5

Bent Over Row: 105: 10, 10, 10

Seated Cable Row: 150 RP: 8+5+3 (for 16 total)
Seated Cable Row: 140: 10

Cable Pulldown: 120 RP: 8+4+3 (for 15 total)

I started out with some pull-ups with no weight added, just my bodyweight. You can see because of the pluses in my notation that it was a rest-pause set (15 deep breaths between each mini-set.) I’m working my way up to 20 total reps; once that happens, I’ll start adding some weight with a dip belt. These are full range of motion pull-ups, starting on a full hang with arms stretched.

Next came dead lifts. For a couple months, I was having an issue on my deads where the inside of my left knee would click or pop a bit. I finally determined a couple weeks ago that my stance was too wide. I’ve adjusted my stance since then to something more narrow with my toes facing forward (instead of pointing out a bit like on a squat,) and the clicking has been completely eliminated! I used 225 lb for 3 sets of 5 reps each. The form could have been better on the last set, but I didn’t experience any pain in my lower back, so I’m going to bump the weight up to 235 lb for next time.

Bent Over Row numbers are pretty straightforward: 3 sets of 10 reps each. I have really been working hard on getting good form with these. I was using too much weight before, so my back was rounding a bit, and I sometimes had to bounce with my knees to get the bar up on those last couple reps. Now, however, with the 105 lb, all 3 sets were controlled with a flat back on every rep. So I will bump this up to 110 lb next time.

I had been trying to defeat 140 lb for a while on the seated cable row. While I technically could have moved up in weight earlier (I did get at least 15 reps total across a rest-pause set the last 2 weeks,) I felt like I still needed to work on my form a bit. Anyway, I threw it up to 150 lb this week, and as you can see in the numbers above, I got more than 15 reps again. I think I will repeat 150 lb next time just to get better form again before I attempt 160 lb. After the rest-pause set, there was a regular set of 10 reps at a lower weight of 140 lb.

Finally, I only had enough time for a rest-pause set of cable pulldowns. Normally, I’d try to get a regular set in as well, but we had to get going. I got all my reps at 120 lb, and felt like my form was there on every rep, so I’m going to attempt 130 lb next time.

I’m heading back in after work today to do a bunch of squats.

I’ve decided to wipe all my old posts from this blog, and start anew with greater focus on my workouts.

So let’s jump back to last Friday, Jan 29. I’ll just drop all the numbers, then explain my notation after. My bodyweight going into this workout was right around 150 lb.

Barbell bench press: 170 lb RP: 6+3+3 (for 12 total)
Barbell bench press: 135 lb: 12, 11, 10

Smith Incline bench press: 47.5 lb per RP: 8+4+3 (for 15 total)
Smith Incline bench press: 35 lb per: 13

Skull Crusher: 85 lb: 10 +20 press
Skull Crusher: 85 lb: 10 +20 press

Dips: 12

Chest stretch: 65 lb: 75 sec
Triceps stretch: 60 sec

When I say “RP,” that is a rest-pause set. With a rest-pause set, the goal is to get a total of 11-15 reps across 3 mini-sets separated by 15 deep breaths. So I do as many reps as I can, then take 15 deep breaths, do as many as I can again, take 15 deep breaths again, then finally do as many as I can again. With each mini-set, you do less reps because you’re still exhausted from not getting enough rest since the last mini-set. As long as you get at least 11 overall, you can technically increase your weight the next time. I like to wait until I’m getting the full 15 reps with good form though. You can see here I got 12, so I still have some work to do before I attempt 175 lb.

After the RP set, you see some regular sets. I use lower weight on these, and take a good 2-3 minutes rest between sets (instead of just 15 breaths.) Sometimes the rests are shorter if I feel like making it harder, and sometimes they are longer if someone else needs a spot on something.

On the incline smith sets, I am using a Smith machine instead of a real barbell & bench combo. The reason for this is after the flat bench, I don’t want to bother anyone to spot me. I use an incline bench for these to try to hit more of the upper pec. Whether it actually works or not is debatable. I enjoy doing them though, so I squeeze them in when there’s time. Again you see I started with a rest-pause set with 47.5 lb of weight on each side of the bar for a total of 95 lb plus however much the bar weighs. I’ve never weighed the one where I go, but they are usually 15-25 lb (less than the olympic barbell used on regular bench press.)

For the skull crusher notation, that means I did 10 skull crushers. Then without resting I immediately went into some close-grip bench press with the same weight. It’s not a lot of weight for a narrow-grip bench press, but your triceps are so exhausted from the skull crushers that the presses are still devastating anyway. After a good rest, I did 10 skull crushers again followed by another 20 presses. Finally, the dips notation is pretty simple. I did 1 set of 12 dips (just my bodyweight) on the power tower.

I finished up the workout with some extreme stretching. This is supposed to stretch the deep fascia, which in turn is supposed to allow your muscles to grow a bit easier. For the chest stretch, I lay on a flat bench with a 65 lb dumbbell in each hand, and hold them there without pressing them up so my chest gets pulled. The goal for this is 60-90 seconds. I got 75, so next time I will increase to 70 lb dumbbells. Triceps stretch doesn’t use any weight. You just have to find your own way of stretching your triceps and hold it for 60-90 seconds.