Danielrh's Journal

[danielrh]

Workout 12/16

Straight Arm Pulldown
80x8x3

Close Grip Front Lat Pulldown
120x8
140x11
140x10

Seated Cable Rows
80x8
100x20
120x15
140x12
140x14

Pullups BW
14, 8, 5, 5

Reverse Machine FLyes
70x8
90x6
80x6

Bent Over Low-Pulley Side Lateral
40x8
40x10
40x7

Close Grip EZ Bar Curl
60x8
50x10
50x8

Concentration Curls
15x8
15x7x2

 

[danielrh]

Workout 12/17

Leg Press
150x8
190x10
195x8
195x6

Leg Extensions
100x8
110x10
120x8

Seated Leg Curl
80x8
90x7
80x8

Seated Calf Raise
90x11
90x13

Smith Machine Calf Raise
105x20x2

Smith Machine Shrug
105x8
125x15
135x10

Standing Dumbbell Upright Row
20x8
20x12
20x9
20x8

Upright Cable Row
70x8
70x9
70x10

Leg Press
170x8
170x7x2

 

[danielrh]

Workout 12/18

Bench Press
65x8
85x8
105x8
125x5
145x1
135x4
135x5

Dumbbell Flyes
30x8
40x8
40x4

Barbell Incline Bench Press
85x8
85x6
85x4

Incline Dumbbell Flyes
30x5
25x8
25x6

Dumbbell Bench Press
30x8
30x11
30x8

Did not do dips since right upper arm hurt on the outside

Tricep Pushdown with Rope
70x8
80x6
70x7

Machine Tricep Extension
60x8
50x5
40x8
30x8
20x20

 

[danielrh]

Workout 12/20

Deadlift
95x5
114x5
125x5
135x5
155x5
175x5
195x5
215x5
235x4
245x1

Squats
95x5
115x5
125x5
135x5
155x5
175x3
185x1

Leg Press
210x8
230x7
210x6

Leg Extensions
90x8
90x8
90x7

Seated Leg Curl
110x8
110x8
110x6

More comfortable with the deads and squats than the first time I did them and the increase from 135 pounds on each shows this. Happy with this workout. Sorry I have not been around this past week guys, just been busy with work and getting ready for Christmas. Any feedback on how I can improve my workouts is much appreciated. Thanks for the support.

 

[danielrh]

Weighed myself this morning and have been seeing weight go up over the week and now I am at 127. Not sure how much is muscle, water and/or fat, but the weight is posted. Certainly a few too many carbs this week to be sure.

 

[woodswise]

You're making nice gains bud. Keep up the hard work.

How do you feel about your form on the heavy exercises? Has anyone shown you how to place your feet on squats / deadlifts, and how to tighten your core, and where your head/ butt etc. should be on each of those? It's important to get those right. I did them for years without anyone showing me, and my form was terrible. My current trainer fixed all of that, and my weights are going through the roof on my major exercises!

 

[sootywooty]

Well Done! Seems good to me a 7lb gain, Keep doing what you are doing it is when gains stop mayb experiment abit more.

 

[danielrh]

Wood, the simple answer is "no". Next time I get over the Y I will ask and/or see if I can get some help. If not, I will take videos for you guys to watch and tell me what I need to do to get it right. I have watched videos on those exercises, but I am probably missing something. Thanks for the encouragement and support.

 

[woodswise]

There are some great threads on here about proper squatting and deadlifting form and good bench pressing technique. Check them out and see if they help you change anything.

 

[danielrh]

Got sick just after my last post with the flu. Only left now is the junk in my lungs which I will just run out of me. Ran 3 miles today.

 

[danielrh]

Well, I guess with my bout of the flu, and not getting to the gym and eating enough (I lost weight as well) today's workout was just flat out frustrating. Just could not get near what I did last time.

Bench Press
65x10
85x10
105x8
125x5
135x1
125x2
105x8

Dumbbell Flyes
30x8
35x7
35x5

Incline Bench Press
65x8
65x9
65x7

Dumbbell Bench Press
35x5
30x6
25x8
20x11
15x15
15x15
15x15

Just cut it short and went to low weights with high reps to exhaustion. Will have to work at ensuring I eat enough as I get back into the gym. Just ugh.

 

[ChrisLindsay9]

Hope you get well soon. When your stomach settles, hit that food hard.