Fire 36's quest to succeed

[Fire36]

I'm into my 3rd week of the Rampage workout today was an upper body split day. I am seeing some progression in a few areas but struggle still with a couple lifts yet. Wish I could make some bigger gains than I am and that gets me frustrated( my ego telling me what I should be able to do vs my body cooperating with what it can do). I always do a pre training workout with some simple stretches and exercises that get the heartrate going and get the muscles ready to work.

In the gym the lifts were something like this.

Pull-up 4 sets ( 5,5,4,4,3) 60 sec rest

Bench Press 1 set - 5 RM I went for 145 and couldnt press it, dropped back to 135 and it went ok ( this is where I have the hardest time with ego. My bench is SOOOOOO WEAK).

Pronated Chest supported DB row 4 sets 60 sec rest (6,6,6,6) with 40lb DB

DB Military Press with palm in 4 sets 60sec rest ( 6,6,5,5) with 40 lb DB

Standing DB curls 4 sets ( 8,8,8,6) 30lb DB with 90 sec Rest

Now I keep trying to improve my diet as always I really want to eat better and know what to eat when. Nutrition is my worst area the only supplement I'm doing is Fish oil and Whey Isolate Protein.

[BendtheBar]

Originally Posted by Fire36

Now I keep trying to improve my diet as always I really want to eat better and know what to eat when. Nutrition is my worst area the only supplement I'm doing is Fish oil and Whey Isolate Protein.

Post up a thread. We'll get you on track. It will make a solid difference in the gym.

[Fire36]

Thanks BTB will get one up

[Fire36]

3rd week of working legs and moved some good weights for me and my chicken legs today. Worst part about today was I forgot my logsheet and had to resort back to notebook paper. ALso thank goodness I could log on to the net from the gym as I initially was going to have wrong exercises today. SO I hit MAB from my phone in the gym and got the right lifts lined up today. They went something like this.

DB Jump Squats 4 sets (8,8,8,8) 37.5 dumbells 60 sec rest between sets

Squats 3 sets of 5 ( 185,205,205) This is my best round of squats in the past few weeks, I'm finally seeing some strength come back I lost after "laying off for awhile"

Deadlifts 1 set of 5, (225) these were from the floor instead of rack like they have been since we have no rack at the gym i go to on days off.

Power Wheel rollouts 4 sets (10,10,10,10) 45 sec rest btween sets

DB Split squats 4 sets (8,8,8,10) with 37.5DB

Barbell Shrugs 1 set with 175

[BendtheBar]

Looks like a very brutal and effective template. How fatigued were you after the jump squats?

[Fire36]

Originally Posted by BendtheBar

Looks like a very brutal and effective template. How fatigued were you after the jump squats?

Jump Squats definitely leave me catching my breath, by the time I hit my last couple reps in each set I can barely jump. It's really a different exercise that I've enjoyed doing. It's really a good one for developing some of the "explosiveness" I've wanted to work on for my competitions.

[BendtheBar]

I have been thinking about adding jump squats at some point. I think Big Swede uses them as well.

[Fire36]

I like em, and it's a nice change too.

[Fire36]

Missed hitting the gym due to a crazy hectic schedule and I definitely missed it. This week is a deload week and its the first time I've actually done a deload. Moved a lot of iron, but also had to rearrange the order of lifts because the gym was packed( normally I'm there during the day and all alone). But was NOT missing 2 workouts in a row. Will just list the lifts I did and a small comment on them

Pull-ups 4 sets, 4 GREAT SETS. However I did have a kid ask if he could do lats on the machine too then asked me if I actually lifted weights when I was there or just stretched.

Bench press 2 sets had to do these in the squat rack ( I figure if guys can do bb curls there I can bench there when no squatters are in gym)

Pronated chest supported DB row( great sets with some heavier weights)

DB Military Press ( I Just like this lift)

DB curls 2 sets ( again really liked how they felt)

As I left couple guys were like is that all you are going to do? I just said yep as I walked away knowing I am hitting my goals and doing it the right way.

[MikeM]

Nice restraint when confronted with tactless clods! I admire that.

Good stuff too! I do jump squats as well before squatting, I've read where it activates your fast twitch muscles and gets them involved better therefore making your lifts stronger too. I never thought to add DBs too though. Makes sense to progress with those too, though. Good tip, thanks!

Keep plugging away at that bench and it will rise quicker than you think.