"20 Rep Sweat"

NBS 4life said:
Have you ever suffered from lots of sore throats, might need to get the old adnoids checked out. They used to give me alot of migranes and hinder me a bit. I got them taken out and Im as good as gold.

p.s I challenged you in physique phights muahahahaha.
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well i have decided that my workout will be postponed until tomorow, and this week I will run a wed. friday. sunday. schedule. I was at school today from 8am to 3pm, and had work from 4-9pm. I have an exam tomorow as well, and feel that I could use the extra day to recover from my headaches, which seem to be temporarily subdued, although I have taken 800mg of ibuprofen hehe.

NBS, I accept your challenge in the physique phights hehe but it will have to wait a while until my exams are done, my headaches are gone, and I have time to regather myself and take some photos, mind you I only have a cellphone.

One more question, last week I ran a mon/wed/friday schedule for the gym, and I have not workout out since friday. I have also kept eating in my surplus. That means I have had a 4 day break from the gym, but have yet to miss a workout as long as I do a wed/friday/sunday. Is this too long of a break? or can I expect my muscles to still be growing from fridays workout?
 
well just finished my workout, and although I did not squat today (I wanted to but teh rack was broken), I did do a bit of dling. My headaches seem to be getting better, although it got a bit worse during my workout, but that was expected. I hope to live to squat again this coming friday

BB flat bench
10@135
3@175
4@155
9@135

Dips (failure all three sets)
1@9
1@8
1@7

Behind the Neck press (I seemed very drained on this exercise and did not lift as much as last time)
7@95
7@95

Single DB row
8@60
8@60
8@60
8@75

DB incline bench
5@60
4@60

Chinups (failure) <---am just starting to incorporate, as I suck at them
1@7
1@3

Deads
8@225
8@225
3@295
1@345 <---new 1rm, which is weird as I did these at end of workout


Now just a few questions.....how can I increase my bench numbers, as I seem to be moving in all other exercises but not my bench. Should I just hit my chest with more exercises?
 
Just keep benching man, youl get up there. I hate my bench but its starting to improve. Do skull crushers....they help a lot i believe.
 
well today is my next workout day, and I think that I am going to hit the squats again. Ive had a week off from em, and my headaches have been much better. I did some heavy lifting at work yesterday, and got em back, but only for a bit. I am also seeing a specialist today.

Will update after workout
 
Skull Crushers are basically a bench press with close grip...Keep your elbows in a fixed position and move the bar to and from your forehead. Iv read a few places that they can help with bench.

Plus theyre just a good tricep exercise anyway..:)
 
thanks man....I guess I gotta keep pushing.

Well I just finished my workout, and here it is.

Back Squats
10@135
10@135
20@215

DB Pullover
10@40
10@40
10@40

BNP----------super set with-------DB Row
6@115----------------------------7@75
6@115----------------------------8@75
5@115----------------------------8@75

BB flat bench (my chest was very sore when I started these)
7@145
7@145
5@145

Cable Crossover
8@60's
8@60's
5@60's

Pec deck---------super set with -------DB curl
6@185--------------------------------8@25
6@185--------------------------------4@25
--------------------------------------15@20

this workout took me about an hour, and I felt as though I really pushed myself. I decided to squat today, and am glad I did. I did get a minor headache at about 15 of my 20 but it went away a bit after. Next stop.....220 hehe
 
ok so even though I missed my workout yesterday, I will make it up tonight and hit the gym hard. I also want to get into a routine of doing hiit as well as steady state cardio, as I will soon begin my cut in about a month. So here is my first attempt at HIIT

3 minutes jog
50 sec sprint
1 min walk/jog
51 sec sprint
1:11 min walk/jog
43 sec sprint
50 sec walk/jog
47 sec sprint
1 min walk
41 sec sprint
1 min walk/jog
48 sec sprint
1:09 min walk
40 sec sprint
40 sec walk
33 sec sprint
1 min walk
2 min jog
1 min walk

20 minutes total (or around)

this sh*t is tough, man.

any comments would be appreciated....btw this was my first cardio session in a while.
 
I so so so need to do cardio! Im desperate to do it!

Were starting soon, but i need to put words into action!

Im gonna start playing soccer aswell i think :)

Wonder if cardio would help with lifts?
 
BigTomW said:
I so so so need to do cardio! Im desperate to do it!

Were starting soon, but i need to put words into action!

Im gonna start playing soccer aswell i think :)

Wonder if cardio would help with lifts?
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heeh yea man, just find a thing u enjoy. Lucky for me i enjoy running, biking, and swimming, so i wont have any problem losing fat i gained during my current bulk. Im thinking I might bulk into april and cut may june. I will post pics at the end of march to see what you guys think.

My only problem will be to eat smaller portions hehe as I eat like an animal now!
 
Good luck with it!

I love many activities which include cardio, its just getting the time to do them! And im doing a cut at a similar time to you, ill post some pics also, i havnt posted no pics of myself yet!
 
Ok well I worked out last night, and I got up to 15 reps for my squat, after my warm up sets, and a 5 min jog on the tread. My headaches have been pretty good lately, and as soon as I hit 15 with 220, it started to come back. I stood there for a bit, and was thinking if I should continue. I decided I was not going to continue, as I cant stand these headaches. I have decided to drop the 20-rep squat program, or at least drop it down to a 15-rep squat program hehe and do some more heavy squatting after. I think that this would be best in my situation, and squatting will still be the major thing in my routine.

Tuesday's Workout

Back Squats
10@135
10@135
15@220
6@235

Hack Squats
8@180
6@270
8@180
8@180

DB Pullover---------super set with---------BB BOR
10@45------------------------------------8@115
10@45------------------------------------8@115
10@45------------------------------------8@125

BNP---------------super set with----------BB flat bench
5@115------------------------------------7@145
5@115------------------------------------8@145
4@115------------------------------------8@145

Dips
1@8
1@8
1@3
 
Ok so here is what I did for yesterday's workout, took me an hour....

DL
8@225
8@225
8@225
3@275
2@295
6@225

BB flat bench
8@155
8@155
8@155
7@135
8@135

Seated Cable Row
10@130
8@140
8@140
8@140

BNP
8@95
8@95
8@95
7@95
 
just my personal opinion on what you should do: lower the weight on your squats and go back to 20 rep squatting! ><
but either way i believe you will get results as long as you eat well. :] good work anyway i enjoy reading your log man
 
Proteinboy said:
just my personal opinion on what you should do: lower the weight on your squats and go back to 20 rep squatting! ><
but either way i believe you will get results as long as you eat well. :] good work anyway i enjoy reading your log man
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yea thanks pb, I have stalled the 20-repper prog., as I am fighting these migraines. I just want to see if they will go away. When they do, I can assure you that I will attempt this program again, as it put me through hell.
But the headaches are getting in the way of other things (if you know what I mean), and I just cant wait for them to go away.

I see ur log, and good luck with the program as well, I will be reading urs.

yea and about lowering the weight, its not that I cannot complete my sets, I just get haunted by this damned headache
 
Well I just finished a workout, after taking a bit of a break to let my neck and head heal.

DL
8@235
8@235
8@235
5@235

BB Decline Bench--------super set with------BB BOR
8@135-------------------------------------8@120
8@135-------------------------------------8@120
8@135-------------------------------------8@120
8@135-------------------------------------7@120
6@145

BNP------------super set with--------------BB Shrugs
8@100-------------------------------------8@135
8@100-------------------------------------8@135
8@100-------------------------------------8@135

Seated Cable Row----super set with---------BB Shrugs
6@150-------------------------------------8@135
5@150-------------------------------------7@135
10@90

Decline Weighted situps----super set with----DB curls
12@25--------------------------------------8@30
12@25--------------------------------------8@30
12@25--------------------------------------8@30


just threw in a few iso at the end to spice things up.
 
had a great workout today, althogh i was still a bit sore. My bench seems to be going up nicely as well, as well as everthing else.

DL
8@135
8@245
6@245
4@245
8@135

BB Flat Bench
7@160
6@160
7@160

DB Pullover
8@50
8@50
8@50

BO DB Row---------super set with----------BNP
8@60--------------------------------------8@100
8@60--------------------------------------6@105
8@60--------------------------------------5@105
10@60-------------------------------------5@105

Seated Cable Row
6@150
6@140
6@140
5@140

felt so pumped up after this workout not to mention muscle fatigued hehe cant wait to hit the gym om sunday
 
Im liking the workouts Nosweat...

I like the supersetting you do, how much rest do you have between the superset? If you do have any.

Nice lifts aswell, i think your just slightly better than me at benching :) Ima keep a close eye on ya ;)
 
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