Linedriver465 All Things Weightlifting

[BendtheBar]

Very solid effort.

[linedriver465]

Originally Posted by bruteforce

Nice work LD. Some great numbers in here.

Thanks Brute - I'm slowly rebuilding, but I really like this routine and that's half the battle right haha

Originally Posted by BendtheBar

Very solid effort.

Thanks Steve - 225 for 10 sets of 4 felt pretty good on my hips/legs. I've been playing around with my bar position and grip and will try to post a vid for form critique the next time I squat.

[linedriver465]

11/14/12: Optional Workout – Intermediate Deadlift Routine
Calories: 4000
Weight: 167.2lbs -> damn you scale, I’ll get you moving upward yet!

Light Standing BHTNP
45x 12, 12
60x8
75x8
95 x 8, 8, 10

Semi Supinated Chins
Bw x 3 sets x 5 reps
Bw x 3 sets x 10 reps

Lying Leg Curl: 115 x 15, 12, 12

V-bar Tricep pushdown w/ Fat Gripz: 120 x 3 sets x 15 reps

Bat Wing + Reverse Fly Negatives: 5lbs x 2 sets x 12 reps

Hanging Leg Raise: bw x 2 sets x 12 reps

BB Reverse Curl: 30 x 25

[BendtheBar]

Weight: 167.2lbs -> damn you scale, I’ll get you moving upward yet!

I miss those days.

Good volume LD.

[linedriver465]

Originally Posted by BendtheBar

I miss those days.

Good volume LD.

haha, thanks Steve. I'd rather drop some weight and gain fat during that broken toe inactivity. Now I have the luxury or eating instead of cutting earlier haha.

I'm aiming to gain 1lb per week, so I'll ideally by a solid 175-177 by January 1

[BendtheBar]

Originally Posted by linedriver465

haha, thanks Steve. I'd rather drop some weight and gain fat during that broken toe inactivity. Now I have the luxury or eating instead of cutting earlier haha.

I'm aiming to gain 1lb per week, so I'll ideally by a solid 175-177 by January 1

Come stay with me for a week. I'll teach you how to bulk like a champ.

Seriously though, your attention to detail you really don't need much help.

[big_swede]

Good stuff man! Good luck with the weight gain!

[linedriver465]

Originally Posted by BendtheBar

Come stay with me for a week. I'll teach you how to bulk like a champ.

Seriously though, your attention to detail you really don't need much help.

lol, that'd be legit steve. I think of myself as a big eater but then again amongst my friends, I'm a big fish in a small pond.

Originally Posted by big_swede

Good stuff man! Good luck with the weight gain!

Thanks Swede. Everyone at the gym continues to comment on how much weight I've lost/small I look. It's definitely adding fuel to the fire!!!

[linedriver465]

11/15/12: Medium Squat and Light Deadlift
Calories: 4000
Warm-up: foam roll, 5 min on exercise bike, leg swings

Medium Back Squat
45x12
95x8
135x6
165x5
195x5
245 x 1 sets x 4 reps -> misread the sheet and was supposed to do 6 reps
225 x 5 sets x 6 reps -> the new low bar position feels much better and I feel like I can keep my chest up better

Light Deadlift
(double overhand)
135x5
185x5
225x5
275x3
(mixed, alternating grip)
325 x 2 sets x 8 reps -> never attempted 8 reps with deads before haha. Quite taxing
315 x 1 set x 8 reps

DB Kroc Rows (w/ straps)
110 x 2 sets x 10 reps each side -> 2nd set was sloppier then I would have liked
90 x 1 sets x 12 reps each side -> much cleaner

GHRs: 7 full, 6 full + 1 negative, 7 negatives

Supinated Chins:
bw+25 x 8, 7 full + 1 negative
bwx10

[linedriver465]

11/16/12: Heavy Bench and Light OHP
Calories: 4000
Warm-up: Foam roll and 5 minutes on stationary bike

Flat BB Bench
45 x 2 sets x 15 reps
75x8
105x5
135x3
165x3
(All working set reps performed w/ pause)
205 x 1set x 3 reps
195 x 4 sets x 4 reps
195 x 1 set x 3.5 reps
195 x 3 sets x 3 reps

Standing OHP
45x10
65x6
85x3
90 x 8 reps
85 x 2 sets x 8 reps

Weighted Parallel Bar Dips: bw +25lbs x 11, 10, 10

Incline Bat Wing + Negative Reverse Fly
7.5lbs x 7
7.5x5 + 5x5
5lbs x 11

DB Hammer curl (alternating): 30 x 2 sets x 8e

Kneeling Ab Wheel Rollout: bw x 12