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Health & Fitness
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Old 01-22-2013, 10:42 AM   #1821
DylloS
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what are your rest times like?
I'd say about 45sec-1 min. I pretty much go right after my partner is done or within a few seconds after that.
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Old 01-22-2013, 06:24 PM   #1822
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week 2 day 2 of the glight squat program

Barbell Squat:
120 lb x 30 reps (+86 pts)
120 lb x 20 reps (+78 pts)

Chin-Up:
8 reps (+50 pts)
8 reps (+50 pts)
8 reps (+50 pts)

Barbell Curl:
65 lb x 8 reps (+17 pts)
65 lb x 8 reps (+17 pts)
65 lb x 8 reps (+17 pts)

Dumbbell Bicep Curl:
20 lb x 15 reps (+28 pts)
20 lb x 15 reps (+28 pts)
20 lb x 15 reps (+28 pts)

Close-Grip Barbell Bench Press:
45 lb x 15 reps (+45 pts)
95 lb x 15 reps (+63 pts)
95 lb x 15 reps (+63 pts)
95 lb x 15 reps (+63 pts)

Lying Barbell Triceps Extension ("Skullcrusher"):
65 lb x 12 reps (+12 pts)
65 lb x 12 reps (+12 pts)
65 lb x 15 reps (+12 pts)
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Old 01-23-2013, 04:59 PM   #1823
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Week 3 day 3 of the glight squat program

145lbs
20reps
12
12
6

Today was rough.
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Old 01-23-2013, 11:19 PM   #1824
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Great work man. My fvcking spotter failed miserably and almost let me drop 185 on myself benching cause he was watching TV and I strained my neck and shoulder.... Pissed. Especially with my pull up contest coming up haha
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Old 01-24-2013, 07:37 AM   #1825
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Lol what a dick. How bad is the pain?
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Old 01-24-2013, 03:58 PM   #1826
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Great work man. My fvcking spotter failed miserably and almost let me drop 185 on myself benching cause he was watching TV and I strained my neck and shoulder.... Pissed. Especially with my pull up contest coming up haha
I had a kid at my gym do this to me twice during one workout. I was going for 1rm in back squat. The first time the bar went off my back and basically steamrolled me. The next time I had a trainer on one side of the bar and said guy on the other. Bad spotter man didn't lift when I got stuck in the hole until everyone in the gym started screaming at him. He then pulled up just enough for me to jump out from under and then he let go and the bar came crashing down. To this day I'm not sure if the guy is just dumb or was being an asshole

Hope you're ok man. Situations like this are scary
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Old 01-25-2013, 08:44 AM   #1827
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Very happy with tonights squats

Definitely didn't think I had 20 reps of 170lb back squats in me.

Barbell Squat:
170 lb x 20 reps (+109 pts)
170 lb x 12 reps (+101 pts)
170 lb x 12 reps (+101 pts)
170 lb x 6 reps (+88 pts)

Barbell Deadlift:
135 lb x 10 reps (+77 pts)
225 lb x 10 reps (+142 pts)
225 lb x 6 reps (+128 pts)

Pull-Up:
6 reps (+50 pts)
6 reps (+50 pts)
6 reps (+50 pts)

Body Weight Ring Row:
15 reps (+29 pts)
15 reps (+29 pts)
15 reps (+29 pts)

Weighted Sit-Up:
10 lb x 15 reps (+18 pts)
10 lb x 15 reps (+18 pts)
10 lb x 15 reps (+18 pts)

Mountain Climbers:
50 reps (+19 pts)
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Old 01-25-2013, 09:32 AM   #1828
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Squats and DL on the same day. Bad idea. I would do them on different days.

170lbs 20 times. Damn
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Old 01-25-2013, 09:50 AM   #1829
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Squats and DL on the same day. Bad idea. I would do them on different days.

170lbs 20 times. Damn
It's fine. I'm doing a mon,tues,wed,thrs swuat program so some days will over lap. I don't have a specific split where every day of the week is the same other than my squats so overlapping will happen.
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Old 01-25-2013, 10:46 AM   #1830
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Squats and DL on the same day. Bad idea. I would do them on different days.

170lbs 20 times. Damn
no. deadlifting more than once a week = bad
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Old 01-25-2013, 11:01 AM   #1831
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no. deadlifting more than once a week = bad
I probably will end up dead lifting twice a week but about 6 days apart.
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Old 01-25-2013, 11:06 AM   #1832
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I probably will end up dead lifting twice a week but about 6 days apart.
how does that work? how many times will you deadlift in a month?

Saying you deadlift sunday and saturday is not 6 days apart if you repeat the next wek
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Old 01-25-2013, 11:11 AM   #1833
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how does that work? how many times will you deadlift in a month?

Saying you deadlift sunday and saturday is not 6 days apart if you repeat the next wek
Say I do this over the period of a few weeks

mon- chest shoulder
tues- arms
wed off
thurs Back
friday off
sat Chest Shoulders
Sun Arms

mon off
Tue back
wed off
thurs chest shoulders
Fri Arms
Sat off
Sun Back

Mon Chest shoulders
Tues Arms
Wed off
Thurs back
Fri off
Sat chest shoulders
Sun arms

This is my ideal workout plan. Some weeks I will have different rest days than others so it will change things slightly.
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Old 01-25-2013, 11:13 AM   #1834
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so deadlift 4x a month, sometimes twice in one week.

go bro
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Old 01-25-2013, 11:18 AM   #1835
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so deadlift 4x a month, sometimes twice in one week.

go bro
yea the pattern looks like this

chest 2x on week 1, arms twice on week 2, back twice week 3, repeat. I think it should work out well. IMO there is no perfect formula. I had to think of a split that made it so one day did not effect the next. Personally, I find that chest and shoulders are a good mix and my tris are never fatigued enough to hinder my performace on an arm specif day right after so it works for me. I would not switch them though. Hitting my tris the day before chest would kill my bench performance.
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Old 01-25-2013, 11:19 AM   #1836
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yea the pattern looks like this

chest 2x on week 1, arms twice on week 2, back twice week 3, repeat. I think it should work out well. IMO there is no perfect formula. I had to think of a split that made it so one day did not effect the next. Personally, I find that chest and shoulders are a good mix and my tris are never fatigued enough to hinder my performace on an arm specif day right after so it works for me. I would not switch them though. Hitting my tris the day before chest would kill my bench performance.
yep, sounds good.
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Old 01-25-2013, 02:53 PM   #1837
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Very happy with tonights squats

Definitely didn't think I had 20 reps of 170lb back squats in me.

Barbell Squat:
170 lb x 20 reps (+109 pts)
170 lb x 12 reps (+101 pts)
170 lb x 12 reps (+101 pts)
170 lb x 6 reps (+88 pts)

Barbell Deadlift:
135 lb x 10 reps (+77 pts)
225 lb x 10 reps (+142 pts)
225 lb x 6 reps (+128 pts)

Pull-Up:
6 reps (+50 pts)
6 reps (+50 pts)
6 reps (+50 pts)

Body Weight Ring Row:
15 reps (+29 pts)
15 reps (+29 pts)
15 reps (+29 pts)

Weighted Sit-Up:
10 lb x 15 reps (+18 pts)
10 lb x 15 reps (+18 pts)
10 lb x 15 reps (+18 pts)

Mountain Climbers:
50 reps (+19 pts)
Awesome job on the squats man. Good work!
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Old 01-29-2013, 11:14 AM   #1838
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Awesome job on the squats man. Good work!
thanks man.

This was yesterday.

Max rep ring dips
1 set only for the contest. I got 33

Week 3 day 1 of the 4squat day program
50 squats at 90lbs
20-15-10

Today my chest is sore so I'm not going to do my chest shoulder day. I'll do that in a few days and do my arm day tonight after my 125 lb squats
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Old 01-29-2013, 11:18 AM   #1839
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your squat numbers are going to be ridiculous after this program I bet
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Old 01-29-2013, 11:39 AM   #1840
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your squat numbers are going to be ridiculous after this program I bet
I hope so man. If you held a gun to my head a few weeks ago and said "solly, do 20 reps of 170lb or you're dead" I probably would have just saved you the time and took the bullet lol.

I'm not going to lie, it's not that fun but I feel amazing when it's done. That's what I love about working out.
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