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Old 03-13-2013, 05:12 PM   #11
leefarley
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Originally Posted by hardlymovin2003 View Post
Thanks for the feedback. I can do bench press but it's either going to be on the powertec machine or I can do Flat DB Bench Press with the 24" DB handles. I own some PowerHooks that allow me to not have to worry about getting the dumbbells up and balance the awkward olympic weights. I can't do Incline or Decline with them simply because I hang the hooks from the powertec and asides from flat bench, the hooks get in the way when I start to press. So what do you suggest Flat DB Bench or just use my powertec machine or doesn't matter?
i would use DB flat bench.

i dont know what a powertec machine is.
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Old 03-13-2013, 05:21 PM   #12
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Originally Posted by leefarley View Post
i would use DB flat bench.

i dont know what a powertec machine is.
I appreciate the feedback. I really do enjoy doing dips for a number of reasons. What I'll probably do is leave the dips and possibly rotate the flat dumbbell bench press in every so often. For me personally I've always felt chest dips in my chest more so than flat dumbbell bench. I'll definitely try them again and rotate them in though.

I have the powertec multi gym system. You can google it if you're curious as to what it is. That's what I do my incline benching, shoulder pressing, and squats on.
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Old 03-13-2013, 10:53 PM   #13
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Old 03-14-2013, 12:10 AM   #14
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Destroy some goals in here.
Will do! Thanks.
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Old 03-17-2013, 01:55 PM   #15
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Workout A...Sunday, March, 17th

Powertec Machine Squats
Warm Up- 90x10
250x6, 250x6, 250x6

Could really feel it in my quads today.

Weighted Chest Dips
Warm Up- BWx8
35x6, 35x6, 35x12

I was really trying to focus on the form on these like I do all my other lifts and when I got to the end I just felt like there was too much left in the tank so I pumped out 6 extra. Definitely felt light but good. Will probably rotate flat dumbbell bench press in a few weeks.

One Arm Dumbbell Rows (strict)
65x8/8, 65x8/8

These are one of my favorite back movements. I can feel these in my lats really really good. Much better than barbell rows. Felt strong on these.

E-Z Barbell Upright Rows
55x8, 55x10

This was the first time I've really ever done these and wasn't sure on what weight to start with. On my last set I was able to get an extra 2 reps and probably could have gotten much more. I was trying to focus on form and feeling these and overall they felt light. I'm also a little worried because this movement seems to be connected with shoulder/wrist problems so I didn't want to go too heavy. I may swap them out for lateral raises. Not sure yet.

Triceps Pushdowns (strict)
70x8, 70x8

This was supposed to be seated dumbbell overhead extensions but I like this movement for triceps a lot and decided I'll do this instead. Plus it never hurts to rotate things in and out for variety. So for the time being it's going to be this movement. I felt pretty strong on this for being so strict.

Overall:

Again this workout felt really good. I commented on the majority of everything above. I wanted to get this rotation of A/B/A started on Sunday rather than Wednesday so I can workout on Sunday/Tuesday/Thursday because this works out perfect for my schedule because on these days I either have off or school. On the weekends I'm fairly busy and active. On Friday I sometimes work for my father's moving business and then I have bowling later that night. On Saturday's I play in a flag football league. So this just works better.

Any feedback or anything please post.

Thanks!
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Old 03-17-2013, 03:02 PM   #16
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strong workout you smashed it.
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Old 03-17-2013, 03:06 PM   #17
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strong workout you smashed it.
Thanks man!
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Old 03-18-2013, 02:59 PM   #18
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Only feedback is to keep pushing for progression. Solid work.
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Old 03-18-2013, 03:25 PM   #19
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Only feedback is to keep pushing for progression. Solid work.
That's the plan. Thanks for the support.
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Old 03-19-2013, 07:42 PM   #20
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Workout B...Tuesday, March, 19th

Deadlifts (+10lbs)
Warm Up- 135x5, 225x3
285x3, 285x3, 285x3

I loved doing deadlifts today. I felt very strong and just wanted to keep pulling. Looking forward to getting over 300+ hopefully sometime next week!

Powertec Machine Shoulder Press (+2.5lbs)
187.5x6, 187.5x6, 187.5x6

Only added 2.5lbs instead of 5lbs and I felt like that is best for me to make slow and steady progress. Shoulder pressing felt really good today. Not much to say.

Barbell Rows (+5lbs)
150x8, 150x8

My lower back held up really well here and I felt very strong in it. This lift was great and I decided I'm going to keep it instead of doing lateral pulldowns. I really felt it in my lats today for a change. Loved it!

Powertec Machine Incline Bench Press (+2.5lbs)
242.5x8, 242.5x8

The last set was to absolute failure. I more than likely couldn't have gotten another rep. I'm happy that I got all 8 reps though. I don't like training to failure however and feel that most the time it isn't necessary.

E-Z Barbell Curls (+2.5lbs & +2 reps)
70x9, 70x9

Like last workout I felt I could do more weight but I was really focusing on my form like I always do and I could really feel the biceps getting worked. I decided to just throw in another rep for each set for this workout because I had some still left in my tank.

Overall:

Went to school today and had a great workout afterwards. Like I said above I'm looking forward to possibly breaking 300lbs on the deadlift next week. I'm really enjoying this routine and I'm glad I found it and decided to log it. Have a great night everyone!

Thanks.

Last edited by hardlymovin2003; 03-19-2013 at 09:01 PM.
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