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Old 01-06-2015, 07:36 PM   #1
CCB
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Default Lifting for life

For the most part I have no aspirations to become some big Bodybuilder type, but I can not say I have disliked the changes doing this lifting this yr has given me.
I have spent the past yr semi consitant with the lifting, played around with different splits and styles. have tracked nothing but felt the difference, and enjoyed it.
decided about a month ago to begin tracking and become consistant for solid 6 months to see what happens
will be tracking body weight as well as my routine here
Looking for this to be a every second day thing with the following routine.

Squat 3x8

BB Bench press. wide grip 3x8

BB Row 3x8

Behind head neck press 3x8

BB uprightrow 3x12
seated BB French Press 3x12

BB Curl 3x12

yesterday was a lifting day with the following results

squat 190x8x8x8 found my self in last set transfering weight from leg to leg so not gonna increase weight this time around

BB bench press 160x8x8x8


BHNP-75x8x8x8

BB upright row 70x12x12x12 completed succesfully, but although it was done cleanly was a bit of a struggle to complete so will be passing on weight increase here also

BB French Press 55x12x12x12

BB curl 70x12x12x8

20 minutes going up and down my stairwell


body weight 242.4
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Old 01-06-2015, 07:59 PM   #2
yangwenbin
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Looks great, mate. Maybe you could split a little bit your workout instead of doing each time the same, and also introduce some deadlifts.
If you transfered weight from leg to leg, it may be a form issue; when squatting always think to push your knees out to use your hips. It may also be one leg being stronger than the other, but not likely...In that case, throw some unilateral work in your program like lunges from time to time...I know I tell everybody to do lunges, I'm getting boring, but they are a great exercise to open your hips and strengthen your core stability at the same time.
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1RM PRs
Squat 182,5 kg(402,3lbs)
Deadlift 185 kg (407,9 lbs)
Bench 102,5 kg (226 lbs)
BW 83 kg (182,8lbs)
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Old 01-07-2015, 06:35 AM   #3
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The routine is actually found on the net as supposed to be a steve Reeves style routine.( I added the upright row) I am actually supposed to put DL in once every third work out but a bad experience early last summer has put me off doing DL and squats on the same day. So decided I would just do squats at some time I may put DL in on a day and not squat but right now I have an achoring to work the squat

as for the leg issue, I was guessing form issue it only 2cnd or 3rd time it ever happen but just seems to me to be big enouph issue to just hold on weight progression till I can do a work out with out it happening
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Old 01-08-2015, 01:23 AM   #4
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Quote:
Originally Posted by CCB View Post
as for the leg issue, I was guessing form issue it only 2cnd or 3rd time it ever happen but just seems to me to be big enouph issue to just hold on weight progression till I can do a work out with out it happening
CCB,

That 'transferring weight' can be very counterproductive and will definitely expose you to a risk of injury. You are smart not to progress the load until you can squat without doing this.
I'm guessing here but I bet you squat with your feet straight forward. You may want to angle your feet out about 20 degrees. It will give more lateral surface area when squatting and just may help with the transferring issue.
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Old 01-08-2015, 06:07 PM   #5
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Jan 7th

squat. 190x8x8x8
form was tight and no weight transfer. theorizing that the issue may be my letting my body relax mid lift ( if that makes sense) will pay attention to see if I am right or not about this. regardless. did the lifts clean so going up.

BB Bench press. 175x8x8x8

B.O.R 165x8x8x8 really beginning to feel that I may be at my working limit on this one and the quick weight advancment will be coming to an end on this one.

BHNP. 80x8x8x8

BB upright row 70x12x12x12

BB french press 60x12x12x10

BB Curl 70x12x12x9

Was figuring this to be a watch and see how my body reacts type thing, but my wife has decided that I should really clean up my diet. Looks like I am on an official cut.

weight--- 241.6
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Old 01-09-2015, 11:41 PM   #6
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squat 195x8x8x8
BB Bench Press 180x8x8x6
B.O.R 165*8x8x8
BHNP 85x12x12x7
BB upright row 70x12x12x12 messed up loading the bar so did not increase weight from last day
French Press 60x12x12x11
BB Curl 70x12x12x10

20 minutes up and down my stairs.
weight 241.4
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Old 01-10-2015, 12:36 AM   #7
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Great work, CCB. Just make sure your squat form is spot on and add weight carefully. It seems a lot of people destroyed their back at the beginner stage.
And don't let your wife starve you, you need food to perform well.
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1RM PRs
Squat 182,5 kg(402,3lbs)
Deadlift 185 kg (407,9 lbs)
Bench 102,5 kg (226 lbs)
BW 83 kg (182,8lbs)
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Old 01-12-2015, 10:36 PM   #8
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Jan 11 log

squat 200x8x8x8
wide grip BP 185x8x8x6
BOR 170x8x8x8
BHNP 85x12x10x7
BB Upright row 75x12x12x11
French press 60x12x12x11
BB curl 70x12x12x12

every thing went good.
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Old 01-12-2015, 11:46 PM   #9
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Looks like a fun program! Welcome to mab and good luck!
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