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 Post subject: Re: Ruhtroh's Training Journal!
PostPosted: Fri Oct 29, 2010 7:01 pm 
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Rabbit

Joined: Thu Aug 19, 2010 8:03 pm
Posts: 116
chewybaws wrote:
Nice deadlift! How did it go up?


Thanks!
I admit it wasn't as pretty as my work sets, but I didn't hurt myself or compromise my back. I'm feeling the deadlifts and chin-ups in my forearms today.
300 was a mini-goal for me, so I'm glad I made it!


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 Post subject: Re: Ruhtroh's Training Journal!
PostPosted: Fri Oct 29, 2010 11:07 pm 
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Stegosaurus
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Posts: 3058
Location: Waukesha, WI
Good work on the 300 for the deadlift! :)

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"A 'hardgainer' is merely someone who hasn't bothered to try enough different training methods to learn what is actually right for their own damned body." - anonymous


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 Post subject: Re: Ruhtroh's Training Journal!
PostPosted: Sat Oct 30, 2010 5:17 pm 
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Rabbit

Joined: Thu Aug 19, 2010 8:03 pm
Posts: 116
10/30/10

Squat: (5x5) 165
Bench press: (5x5) 145 BOOOOM!!!!
Inverted rows: (10 with feet flat), (7, 5 with feet-elevated)
Dips: 8, 5, 5
Reverse crunches: 1x24
Weighted prone bridges: ~30 seconds with +35 pounds

YEAH! I got through my bench plateau. I guess I perform better without a spotter!
I am tons stronger now than I was when I first started! Feeling good!

Edit: Thanks, Ryan.


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 Post subject: Re: Ruhtroh's Training Journal!
PostPosted: Mon Nov 01, 2010 6:26 pm 
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Rabbit

Joined: Thu Aug 19, 2010 8:03 pm
Posts: 116
11/1/10

Squat: (5x5) 170
OHP: (3x5) 85
DL: Warm up, (1x5) 265, Single @ 300
Pull-ups: 3, 2, 1 (amazing, huh? LOL...)
Prone bridges: twice at +35 pounds (didn't time, probably 30 seconds first time, 20 next)

Squats feel so much easier this time around! Hooray for deloads! Magic 200, here I come!
The deadlift is still my favorite exercise. The 300 single was easier this time around, but still quite hard!
I'm switching OHP to 3 sets. Maybe build back up at 5x5 if I have to deload.
Pull-ups aren't bad, considering all the weight I've gained.
Vanity note: I'm getting that sweet bicep vein back!


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 Post subject: Re: Ruhtroh's Training Journal!
PostPosted: Thu Nov 04, 2010 4:02 pm 
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Elephant
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Joined: Thu Apr 09, 2009 8:53 am
Posts: 1481
Location: Scotland
You're a strong bencher man!

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 Post subject: Re: Ruhtroh's Training Journal!
PostPosted: Thu Nov 04, 2010 9:56 pm 
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Rabbit

Joined: Thu Aug 19, 2010 8:03 pm
Posts: 116
11/4/10

Squat: (5x5) 175 PR
Bench: (5, 5, 5, 4, 3) 150
Feel-elevated inverted rows: 9, 7
Bent-over barbell rows: (1x5) 115, (1x5) 95 Experimenting with these
Dips: 7, (2x3 with +10 pounds)
Prone bridges: one with +35 pounds, one with +45 pounds (IT BURNS!)
Reverse crunches: (1x12)

WOOT! Got past my squat plateau! 5x5!
Bench was pretty good for having just upped the weights (and I've slept horribly recently).
Think I'm gonna switch to barbell rows and weighted dips.

PS - I started in August being unable to do one feet-elevated inverted row :p


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 Post subject: Re: Ruhtroh's Training Journal!
PostPosted: Thu Nov 04, 2010 10:02 pm 
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Rabbit

Joined: Thu Aug 19, 2010 8:03 pm
Posts: 116
chewybaws wrote:
You're a strong bencher man!


Thank you!
I'm desperately trying to rid myself of my extra chest fat... I've got just enough "man boob" to make me very self-conscious. :oops: :(

Few people at my gym do a proper bench press. They are all so fond of partials.


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 Post subject: Re: Ruhtroh's Training Journal!
PostPosted: Fri Nov 05, 2010 8:26 am 
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Elephant
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Joined: Thu Apr 09, 2009 8:53 am
Posts: 1481
Location: Scotland
Don't worry about fat! Keep eating and get stronger.

Cutting will be easy when it comes, don't get your goals confused. If you want to lose fat, more than likely you'll have to sacrifice your strength gains.

I underate for 6 months and lost A LOT of potential gains (didn't know what I was doing), and regretted it.


It's not even been a few months and you're still making great gains. Keep the momentum up!

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 Post subject: Re: Ruhtroh's Training Journal!
PostPosted: Sun Nov 07, 2010 6:47 pm 
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Rabbit

Joined: Thu Aug 19, 2010 8:03 pm
Posts: 116
Oh no! I missed my workout yesterday! Gym was closed. :evil:

11/7/10

Squat: (5x5) 180 *PR*
OHP: Epic fail. (1x3) 90... I gave up on the work sets to work on form. Frustrating!
DL: Warm-up. (1x3) 275, (1x2) 275. Single @ 305 *PR*
Chin-ups: 6, 3, 3
Prone bridges: Twice with +45 pounds

Squats went pretty well.
OHP was crud. I need a break from this. My form is the main problem on this exercise: I need to keep the weight closer to my body.
DL: I couldn't finish my set of 5 at 275, so I took a short break after 3. I was too tired. All the singles last week must have done me in. But I still pulled a PR single at 305. I'll stop pulling singles for awhile.

Not the best workout, but at least I set two new PRs.
I don't predict a stall on the squat any time soon.


Last edited by Ruhtroh on Thu Nov 11, 2010 2:19 pm, edited 1 time in total.

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 Post subject: Re: Ruhtroh's Training Journal!
PostPosted: Tue Nov 09, 2010 3:22 pm 
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Rabbit

Joined: Thu Aug 19, 2010 8:03 pm
Posts: 116
11/9/10

Squat: (3x5) 185 *PR*
BP: (5, 4, 3) 150
BB rows: (3x5) 95
Dips: (6, 5, 4) with a 10-pound dumbbell in my feet

Not a good workout, as you can see. I slept and ate well, so I should have done better. I think what threw me off was working out at hour after waking up, before I had a full breakfast. I usually go mid-afternoon.
Very disappointed with my bench numbers, but I know I'll nail it next time!! My goal is to get to (5x5) 155 before I go home for Thanksgiving (which is in less than two weeks! Woot!)


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 Post subject: Re: Ruhtroh's Training Journal!
PostPosted: Thu Nov 11, 2010 2:25 pm 
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Rabbit

Joined: Thu Aug 19, 2010 8:03 pm
Posts: 116
11/11/10

Squat: (3x5) 190 *PR*
OHP: (5x5) 80
DL: (1x5) 275
Pull-ups: 5 *PR*, 3, 2
Reverse crunches: (3x12)
Bench press: Single at 165 *PR*

Plants, give me strength! Squats are getting very hard! I keep forgetting to sit BACK as well as down, so my knees have been going far over my toes. No good. I corrected it in the last set.
I'm happy with the OHP. Deloads are productive. One step back, two steps forward.
I threw in the BP single at the end of the workout just to see if I could do it. I'm officially in the Novice category for my bench! I could have handled a few pounds more.
http://www.exrx.net/Testing/WeightLifting/BenchStandards.html
Three personal records in one day! Not bad! :)


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 Post subject: Re: Ruhtroh's Training Journal!
PostPosted: Thu Nov 11, 2010 2:33 pm 
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Elephant
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Joined: Thu Apr 09, 2009 8:53 am
Posts: 1481
Location: Scotland
Man your progress is ridiculous. Squats/deads are consistent and getting heavy, keep this up!

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 Post subject: Re: Ruhtroh's Training Journal!
PostPosted: Sat Nov 13, 2010 3:41 pm 
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Rabbit

Joined: Thu Aug 19, 2010 8:03 pm
Posts: 116
11/13/10

Squats: (5, 5, 4) 195
Bench press: (5x5) 150 BOOM! :D
BB rows: (3x5) 105
Dips: 5 with +15 pounds, 4 with +10, 3 with +15
Weighted prone bridges: 30 second sets (+35, +45, +45 pounds)
and... forgive me...
Bicep curls in the squat rack: 8x65 pounds, 4x75 pounds, 5x65

Squats were hard! I failed the last one completely. I had to lower the weight into the arms. I kept calm and didn't hurt myself. Good thing I learned to do it. SO CLOSE TO 200 :boxer:
Bench was hard! I ALMOST failed the last rep. There was no spotter, so I kept pushing and pushing for about 5 seconds. There were a bunch of girls in the gym; their presence helped me push through :roll: :wink: :augenroller:
Bicep curls... what can I say? I want teh big bicepz and veins.
Today was supposed to be a rest day, but I wanted to go, and I'm glad I did!


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 Post subject: Re: Ruhtroh's Training Journal!
PostPosted: Sun Nov 14, 2010 3:05 pm 
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Elephant
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Joined: Thu Apr 09, 2009 8:53 am
Posts: 1481
Location: Scotland
Bicep curls? Chins/barbell rows/pullups getting so easy that you need ANOTHER bicep exercise?

:P

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 Post subject: Re: Ruhtroh's Training Journal!
PostPosted: Sun Nov 14, 2010 3:28 pm 
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Rabbit

Joined: Thu Aug 19, 2010 8:03 pm
Posts: 116
Haha... chins and pull-ups are not easy for me!
As I mentioned, there were lots of girls in the gym, so I was trying to get some pump going! hehe


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