deadlift58

http://forum.bodybuilding.com/showth...5#post11607625

that is up til now.

yesterday was squats:

Squats(atg)- 270x10 270x10 280x8 290x6
-good and heavy, like i like it

Stiff legged deads- 215x10 215x10 225x8 235x6

Leg Ext- 235x10 235x10 240x8 245x6

Leg Curl(1 leg kneeling)- 85x10/10 85x10/10 95x8/8 105x6/6

Calf raises- BWx 30 30 30

Shoulder press- 100x10 100x10 105x8 110x6

Rear Delts- 142x10 10 10

Lateral raises- 35x10 10 10

good workout on thursday....


TODAY
ARMS - had to take yesterday off due to some other stuff that needed be taken care of.

BB curl- 95x10 95x10 100x8 105x4
-little rough

Seated Alt curls(incline)- 35x10/10 35x10/10 40x8/8 45x6/6

Close Grip bench- 215x10 215x10 225x8
- cut out the heavy set today, my shoulder was bothering me alot. these reps were only halfway, didnt go all the way to my chest. rather than hurt myself, i decided that a heavy set of 6 wouldnt be worth the risk

DB skullcrushers- 40x10/10 40x10/10 45x8/8 50x6/6

SUPERSET
Conc curls(standing with arm hanging)- 40x10/10 40x10/10 45x8/8 50x6/6
Rope pushdown- 60x10/10 60x10/10 70x8/8 75x6/6

ABS and Cardio

deadlift58

10-16
BACK

sumo dead- 350x10 350x10 375x8 400x6
-i pushed real hard today. concentrated on my form alot, felt really really solid. the whole movement felt better than usual. the lockout felt fantastic today. after doing these however i wanted to puke, but thats not really a bad thing.

BB row- 170x10 170x10 180x8 190x6
-real good concentration on my back muscles today.

GM- 85x10 10 10
-just to toast the back

PullDown- 185x10 185x10 190x8 195x6

seated row- 210x10 210x8 225x6

SUPERSET
BB shrugs- 405x10 405x10 425x8 455x6+a bunch of power shrugs
-:th_icon_weight_lift

WITH
Hammer Curls- 65x10/10 65x10/10 70x8/8 75x4/4

no cardio, too sick feeling. i dont think i had much left in the tank anyway

PS any criticism of my workouts is welcome as long as its not straight up shit talking

JellyBeans

Nice workout today! any PRs?

deadlift58

nope, i did some powerlifting a few years back and my PRs are as follows:

bench- 340x5
Squat- somewhere around 450
Deads- 540 for a few

i lost some weight since then and i also slacked off for like 2 years. im trying to get my strength back, and its going well so far. every workout ive been adding a stupid amount to my deadlift. squats are jetting up and bench is going a little slower

deadlift58

just as an update before i go do chest...i have such rediculous DOMS in my back today. i had to complain to someone...sorry. haha. its not all that bad, i actually do like it, but the lower back ones are a hassle:th_icon_muscle:

deadlift58

10-17
CHEST

flat bb bench- 260x10 260x10 275x7 275x6
-not quite the weights i wanted

Inc BB bench-175x10 175x10 185x8 195x6
-this was what i wanted here

Decline BB bench- 220x10 220x10 230x7 235x4
-yikes is all i haveto say

DB fly- 35x10/10 35x10/10 35x7/7
SS with
DB rear delts- 20x10 10 10

weighted abs

20mins cardio
Cardio music: Slayer- South of Heaven

i think my workout wasnt what i wanted due to not eating my normal breakfast of oats and eggs. i had a breakfast sandwich instead and i dont think that cut it. oh well...next week

PWGriffin

How many years has it been since you powerlifted/? How old were you when you started lifting?

How much do you weigh now, and how tall are you?

deadlift58

good heavens, its been like 3 years since i PL'd. i was like 13 or 14 i think when i started lifting for HS football.

right now im 217lbs as of last time i weighed myself(last week) and just a hair under 6' tall

deadlift58

10-19
LEGS (no shoulder today or next week, my right one has been bothering me a bit)

SQUAT (real low) - 275x10 275x10 290x8 305x6
-i said F it today and decided to go extra hard, i felt that i had been slacking. these weights were heavy, but no problem, i need to add more

Stifflegged Deads- 225x10 225x10 235x8 245x6
-good stretch in the hammys, stupid lower back pumps were driving me crazy

Leg ext- 235x10 235x10 245x8 255x6

Kneeling leg curl- 100x10/10 100x10/10 105x8/8 110x6/6

CARDIO 15 mins
MUSIC for cardio: Life of Agony - River Runs Red

PWGriffin

Try to maintain a neutral spine during that lift and avoid spinal flexion/extension and it shouldn't be so bad.

deadlift58

ive been working on that. my form was pretty good until like hte last rep or two on each set. i should have used a belt for my heavy set of squats to help avoid this...oh well...live and learn

deadlift58

ARMS

BB curl- 95x10 95x10 100x8 105x5+1cheat

CloseGrip bench- 135x 3 x 20
-my shoulder hurts when i do these, so i decided to do some reps instead of weights

Seated INcline Alt curl- 45x10 45x10 50x8 55x4

DB skull crushers- 45x10 45x10 50x8 55x5+1neg

SUPER SET
Conc curls- 40x10/10 40x10/10 45x8/8 50x6/6
Rope pushdown- 65x10 65x10 70x8 80x6

running for cardio, music for cardio: Pitboss 2000 - Everyone's a Winner

BodybuilderItalian

Doing good, keep it up man. Whats your height/ weight?

deadlift58

6' 217lbs