BEEF's Journal

[BEEF]

29/01/2007

Back

Deadlifts
1 x 6 @ 156lbs
1 x 6 @ 211lbs
1 x 6 @ 233lbs

Trying to get the form absolutly perfect with these as it's slipped a little lately. Dropped the reps down to 6 so I could really concentrate on the form for 6 whole reps instead of loosing it at the end, and dropped the weight a little to get it right, and it felt good. Also, I was lifting off the floor as opposed to off the rack which made the first rep majorly important cos I felt it was easy to drop form on the very first rep at the start but I managed it ok so I feel dropping the weight was the correct plan.

Pull-Ups
4 sets to failure

QUESTION: With these do I drop so I'm fully extended on each rep? Or do I keep my elbows bent a little?

Pull Downs
1 x 12 @ 66lbs
1 x 12 @ 77lbs
1 x 10 @ 88lbs
1 x 8 @ 99lbs

Drop set 1 x 10 @ 88lbs, 1 x 8 @ 77lbs, 8 @ 66lbs, 6 @ 55lbs

Thought I'd try the drop set here as I've never done it before on this, got a very nice burn going.

Bent Rows
1 x 12 @ 101lbs
1 x 10 @ 123lbs
1 x 10 @ 134lbs
1 x 10 @ 123lbs

Had to miss out the T-Bar Rows as my brother is at college today as so cannot spot me which is a pain. He's back later and doing his own back day so would it be worth me adding them in later? Or just leave them out for this week?

Well I know the rep ranges are a little different here but I was really concentrating on these. Slowly down until the furthest point, and then slowly back up. Basically making each stage of the rep as tough as I could.

[p.s.]

A day off aint gonna kill ya, so just pick up your back training the following day.

[BEEF]

Yeh got back into it today, felt GOOD!

[BEEF]

30/01/07

Shoulders
Rear Raises
4 x 10 @ 27.5lbs

Side Lateral Raises
4 x 10 @ 27.5lbs

Military Press
1 x 10 @ 80lbs
1 x 10 @ 90lbs
1 x 8 @ 101lbs
1 x 7 @ 112lbs Couldn't quite get the last rep  

Cut my shoulder routine quite a lot, currently dropped the arnold press, upright row, and dumbbell press as I think this has been affecting the work I've been putting in on my chest. I'm hopeing with a little less in the routine, but with more focus on form my shoulders will continue to grow but I'll be able to unleash my chest

[BEEF]

31/01/07

Legs
Squats
1 x 10 @ 88lbs (Warm Up)
1 x 10 @ 167lbs
1 x 10 @ 189lbs
1 x 10 @ 211lbs
1 x 8 @ 233lbs
1 x 8 @ 255lbs

Front Squats
1 x 10 @ 101llbs
2 x 10 @ 123lbs

SLDL
4 x 10 @ 112lbs

Hamstring Curls
2 x 10 @ 44lbs
1 x 10 @ 66lbs
1 x 10 @ 55lbs

[BEEF]

04/02/07

Chest
Bench Press
1 x 10 @ 123lbs
1 x 10 @ 145lbs
1 x 8 @ 156lbs
1 x 8 @ 167lbs
1 x 6 @ 178lbs
1 x 4 @ 189lbs

Incline DB Press
1 x 10 @ 33lbs
2 x 10 @ 44lbs

Incline Flies
3 x 10 @ 22lbs

Had to rush out towards the end of the workout so had to cut the incline DB Press really short to fit some flies in.

[p.s.]

Next time start your workout a bit earlier so you do not have to rush. Now I was just rereading your back post and you asked a question regarding chins/pullups and elbows...IMO keep the elbows slightly bent to avoid hyperextending them, but make sure you stretch the lats.

[BEEF]

Thanks for the information P.S. Been doing my pull-ups for a while now and they are feeling good. Just as a question, how wide would my grip ideally be? I've been doing them quite wide which I find harder, much easier when I bring my hands closer together.

[p.s.]

Thanks for the information P.S. Been doing my pull-ups for a while now and they are feeling good. Just as a question, how wide would my grip ideally be? I've been doing them quite wide which I find harder, much easier when I bring my hands closer together.

Differing grip width will emphasize different parts of your lats so I would recommend using a variety of grips in your workouts IE 3-4 sets wide grip (upper lats) and 3-4 sets narrow grip (lower lats).

[BEEF]

Ok that sounds good, I'll do this from now on, would this all be in the same workout? so 6-8 total sets of pull-ups? Thanks for the help

[BEEF]

06/02/07

Back
Deadlifts
1 x 6 @ 167lbs
1 x 6 @ 189lbs
1 x 6 @ 200lbs
1 x 6 @ 211lbs

Wide grip pull ups
4 sets to failure

Wide grip pull downs
1 x 12 @ 66lbs
1 x 10 @ 77lbs
1 x 10 @ 88lbs
1 x 8 @ 99lbs

Bent Over Barbell Rows
1 x 10 @ 100lbs
1 x 10 @ 112lbs
1 x 8 @ 123lbs
1 x 6 @ 134lbs

Couldn't do T-bar rows again here, as my brother was not in to hold the end of the bar down 

[BEEF]

07/02/07

Shoulders
Rear Lateral Raises
4 x 10 @ 33lbs

Side Lateral Raises
4 x 10 @ 22lbs

Military Press
1 x 10 @ 80lbs
1 x 8 @ 90lbs
1 x 8 @ 100lbs

As before, lowering the volume of shoulder training for now, see what difference it makes.

[p.s.]

Ok that sounds good, I'll do this from now on, would this all be in the same workout? so 6-8 total sets of pull-ups? Thanks for the help

Sure you could do it as 6-8 total sets for pullups or 3-4 sets of pullups (close or wide) and 3-4 sets for pulldowns (close or wide which ever you didn't do for pullups).

As far as your inability to do Tbar rows I suggest that if your brother is not available then try D/B rows or reverse grip BB rows or just extra sets of barbell rows etc to continue the workout.

[BEEF]

Back

Deadlifts (Off the floor)
1 x 6 @ 145lbs Warm up
1 x 6 @ 189lbs
1 x 6 @ 233lbs
1 x 6 @ 255lbs (Managed to get here without any straps or any chalk, which is much better for me than normal )
1 x 6 @ 277lbs

Pull Downs
1 x 10 @ 66lbs
1 x 10 @ 77lbs
1 x 10 @ 88lbs
1 x 10 @ 99lbs

T-Bar Rows
1 x 10 @ 101lbs
1 x 10 @ 123lbs
1 x 10 @ 145lbs
1 x 10 @ 167lbs

Do you include the bar when recording how much weight you have on the t-bar? I've always presumed that as the bar is simply being used as leverage that you would only count the weight on the end.

Bent Rows
1 x 10 @ 101lbs
1 x 10 @ 112lbs
1 x 10 @ 123lbs
1 x 10 @ 134lbs
1 x 8 @ 145lbs

Pull-Ups
4 sets to failure

Looking at this workout I can now understand why it is really worth doing the pull-ups at the start of the workout. I couldn't do half as many as I normally could as I was doing them at the end of the workout, which was a tad annoying. But I'm happy with the deadlifts, I've had trouble with them recently but the first few sets actually felt VERY easy which was excellent. I was only really when I got to 277lbs that it really started to get quite heavy for me. Very happy with the fact that i didn't loose my grip and use straps until the last set, normally I think i'm a little over eager to put on the straps.

Good day lifting

[p.s.]

As far as the pull ups go why not aternate them with deads every other workout, so one workout you do the pullups first and the next workout you do the deads first.

As far as the bar goes on Tbar row no I would not count it, and really I don't even count weight on this exercise just the number of plates being lifted.

It's good to see that you're keeping up with the journal and making very solid gains.