View Full Version : SLEDGE'S building a better hammer
Its just best to get right down to business.
Chest/Back
01/08/06
Bench-285x5, 295x3, 315x1
Pull-Ups- BW=290
BW-25x10
BW-35x10
Bw-45x10
Incline BB Press-205x10, 225x6, 225x5
HS Iso Low Row-
180/side x9
180/side x7
DB Flies-65x10, 75x10
HS Iso High Row-
180/side x10
180/side x9
Comments:
Bench:
I felt really strong tonight. Pounded reps out like a piston. I left a little in the tank on each set. 315 went down and right back up...that felt good. Don't get me wrong, I was pushing pretty hard, broke a blood vessel in my eye, but I still think I could have gotten another one. I didn't want to shock my system too much since this is supposed to be a deload week....letting my nervous system take a much needed rest.
Pull-Ups:
Went well. I had a little discomfort in my left shoulder...kind of a pulling sensation really deep in the joint. It wasn't painfull, but I know I got a little something going on. I'm going to really watch what I'm doing and make my progressions pretty slowly.
Incline:
Blew PR's away. I totally underestimated what I'd be lifting when I put the workout together. I upped the first weight and still missed. felt good to put the 225 on inclines.
Rows: High and Low
Both felt really good, and really heavy.
DB Flies:
I just stopped at 10 on the first set. Didn't even feel like I was lifting much. The 75's were much better. I should have gone a little heavier and dropped the weight a little...now I know.
Overall:
I am on my way. This is exactly what I needed this week. I'm going to do the same thing for Shoulders/Bi's/Tri's this week. No supersets, no drop sets. Up the weight a little and see what happens. Good workout!
Wasteland
01-09-07, 1:11 pm
Looking good Sledge... Keep it up.
Looking good Sledge... Keep it up.
Thanks Wasteland, the workout felt good. Tonight is legs. Not looking to do anyting other than work a little harder than last time. I need a lot of improvement here. Look for good things in the coming months.
Legs
01/09/07
Squats-135x10, 205x8, 205x6
Seated Calf Raises-90x20, 90x20
Dead Lift-135x10, 225x10, 225x10
Leg Press-4 plates/side x10, x10
Calf Raises on Leg Press-4 plates/side x24, x24
Leg Curl-110x12, 125x12
Leg Ext-160x12, 175x12
Angled Calf Machine-150x25, 150x25
Comments:
Still going to ease back into legs. Form was a little better on squats, but I'm going to take it easy for a while yet. I'll slowly increase weight on these because I just don't want to hurt myself. I'm going to work up to 225 for 3 sets and then go for higher reps for a while. Deads....I love deads. 225 was very easy. I'm just going to go slow. Everything felt a lot better today. The key for me will be to take my time before I start to lift heavy again. I've got to get my core strength up to handle the load and I just know I'm not ready yet. The days of squatting 450 for 10 reps like I did in college will have to wait for a while. I'm going to start throwing some lunges in either next week or the week following. Tonight will be Shoulders/Bi's/Tri's.
Punisher
01-10-07, 10:03 am
Heavy deads put the size on, keep working hard bro
Heavy deads put the size on, keep working hard bro
Don't I know it! When I get comfortable, deads is where I really plan on putting up some numbers. When you see guys with backs like Ronnie Coleman and Jonnie Jackson and wonder what their secret is....it is heavy deads. Both dead lift insane weights and their back development is outstanding! Ron Harris wrote an article in IRONMAN Magazine last month about the very same thing.
Big Wides
01-10-07, 10:22 am
nice numbers on the upper body, also if you can try and do some cleans they add mass to the upper back and traps like no other
Tonights Planned workout
Shoulders/Bi's/Tri's/Abs
BB Shoulder Press-185x, 185x, 185x
Dips- BW=290
BW+25x
BW+25x
BWx
Undergrip Chins-
BWx
BW-25x
BW-35x
Incline Sit-Ups-BWx3 sets
Upright Row-105x, 105x
CGBP-195x, 195x
BB Curls-
110x regular grip
100x reverse grip
Rear Delt Machine-195x
Preacher Curl Machine-165x
OH DB Tricep Ext-100x
widdlewade44
01-10-07, 11:07 am
Nice numbers and good workout make-ups. Looking forward to watching your log. Peace.
Kevin
widdlewade44
Nice numbers and good workout make-ups. Looking forward to watching your log. Peace.
Kevin
widdlewade44
Thanks Kevin, I hope you enjoy my journey. I am backing off little bit this week. Normally I do a lot of supersets and drop sets. My nervous system has taken quite a beating and this a recharge week. I've cut back quite a bit and lowered the intensity. My body has responded nicely. Energy level is going through the roof. Muscles are feeling strong and fresh. I might do one more week of this "deload" and then get back after my high intensity work. Thanks for stopping in.
Peace,
SLEDGE
Shoulders/Bi's/Tri's/Abs
01/10/07
BB Shoulder Press-135x10, 185x4, 185x4
Dips- BW=290
BW+25x10
BW+25x7
BWx12
Incline DB Curl-
60's x6
55's x7
50's x7
Incline Sit-Ups-BW x25, x20, x15
Upright Row-125x9, 125x7
CGBP-205x7, 205x5
BB Curls-
110x8 regular grip
100x7 reverse grip
Rear Delt Machine-195x15
Preacher Curl Machine-170x13, 200x6 200 is the stack
OH DB Tricep Ext-100x16
BB Shoulder Press:
The 135 x10 was a warm-up and felt pretty good. I thought I'd get more reps on 185, but it was a new weight and felt pretty heavy. I'll take 4 for now and keep working at it. I'm going to move to doing these instead of DB work for a while....need a change. I'll go back to DB's in a month or so.
Dips:
Finally made some progress. Back above my old PR.
Incline DB Curl:
The macine I was going to do Undergrip Chins on was taken, so I had to make a change. I think it was a good choice and I am going to keep these in for a while too. I'm happy with the rep ranges.
Abs:
Steady improvement each week. Increase 5 reps per set.
Upright Row:
I was feeling pretty strong tonight and put 20 extra lbs on. Still got 9 reps on the first set which is 3-4 more than I thought I'd get.
CGBP:
Put 10 more lbs that I was planning on. I'm happy with the rep range on these too. Tweeked my left wrist a little and it is pretty sore this morning. Good thing today is a rest day. I'll have to be carefull for a while. I like CGBP's, but the angle is so hard on my wrists...I don't want to wrap them, but I might not have a choise if I keep doing these.
BB Curls:
Felt good. PR by one rep on 1st set. New weight for reverse curls on 2nd set.....I really wanted to do a drop set on these, but I resisted the urge!
Rear Delt Machine:
Felt really light. I could have done more, but just stopped. I'll need to adjust the weight a little next time. This really made my wrist hurt.
Preacher Curl Machine:
I upped the weight on my 1st set and still was way out of the rep range I was looking for. Decided to see what the stack felt like...200 lbs....I knocked out 6 really good reps. This is now the 2nd Machine I've stacked out on.
OH DB Tricep Ext:
16 reps felt great to finish. I wish the gym had heavier DB's. I would have liked to try 110's. Didn't want to do another set since this is a back off week...intensity wise and rep range wise.
Overall:
Great workout. Only bad thing is this little wrist problem. I'm sure it is nothing, but I'll have to be carefull. I'm going to do only cardio tonight and we'll see how Friday feels. I might take the rest of the week off, or come back during the weekend. Just don't want to make a little injury worse when I've had 3 solid workouts this week, and can build on them next week if I don't aggravate it further.
Big Wides
01-11-07, 9:24 am
looks damn good, quick question for ya, on the dips do u go below 90 degrees on the elbow angle?
looks damn good, quick question for ya, on the dips do u go below 90 degrees on the elbow angle?
Yes, I go a little below 90 degrees. I just try to stay as upright as possible so that my chest isn't involved as much.
The SLEDGE is going on the IR for a couple days. Wrist problems from somthing I did on Wednesday night. If it isn't better on Monday, I'll switch from Chest/Back to Legs. I have a feeling a few days off won't hurt right now as my body needs a little recharge. The extra days off will probably help the little bit of soreness in my left shoulder too. Could the two injuries be linked...not sure.
Last night was 35 minutes on the eliptacal and just over 400 calories burned. A few sets of hyperextensions and a little extra ab work to go with it. Nice quick night. I'm getting better at the cardio stuff and it is starting to feel good. I'll probably do some more cardio over the weekend.
Anyone have opinions on wrapping your wrists? I've never been a big fan of wraps, but I may need to in order to get this wrist thing healed up.
Big Wides
01-12-07, 10:42 am
when i used to throw i would tape my wrists starting at the base of the hand and go up about 4" on my arm then would repeat it until the wrist felt stable enough.
Sledge, take it from me man, Ive been out with 2 wrist injuries for the past year and a half....it creeps up on you, and when you least expect it, Bam, your out.
Ice/Hot the wrists, ease any inflammation
and WRAP THOSE WRISTS......the wrist has tons of mobility but is not built for stability...so wrap them up for your working sets...ounce of prevention beats a pound of cure..
when i used to throw i would tape my wrists starting at the base of the hand and go up about 4" on my arm then would repeat it until the wrist felt stable enough.
Sledge, take it from me man, Ive been out with 2 wrist injuries for the past year and a half....it creeps up on you, and when you least expect it, Bam, your out.
Ice/Hot the wrists, ease any inflammation
and WRAP THOSE WRISTS......the wrist has tons of mobility but is not built for stability...so wrap them up for your working sets...ounce of prevention beats a pound of cure..
Good advice...thank you.
10 minute warmup on the eliptical-140 cals burned
Squats-135x10, 225x6, 225x6
Seated Calf Raises-90x19, 90x19
Dead Lift-225x10, 225x10*
Leg Press-4 plates/side x10, x10
Calf Raises on Leg Press-4 plates/side x30, x30
Leg Curl-110x12, 110x12
Comments:
Just went in and did a light leg workout to shake some of the dust off. Squats felt a little shakey, and I'm not sure if my form is where it needs to be. I did Dead Lifts on a Machine, and it felt ok on my wrist. I was able to hold the bar on the machine like I was holding DB's at my side. I did have my writst wrapped. Everyting else was ok. Didn't do the full workout because the Leg Ext machine was broken, and the Angled calf Machine was taken. So At least I know I can keep working legs without problems.
Still on the DL with a bad wrist. Legs tonight. Frustration level is very high right now.
Legs
01/31/07
10 minute warmup on the eliptical-140 cals burned
Squats-135x10, 225x8, 225x8
Seated Calf Raises-90x20, 90x20
Dead Lift-315x10, 315x10*
Leg Press-4 plates/side x10, 5 plates/side x7
Calf Raises on Leg Press-4 plates/side x30, 5 plates/sidex20
Leg Curl-140x12, 140x10
Leg Ext-160x12, 160x10
Comments:
Squats felt a little better and my form is getting better. I'm going to have to increase the weight on seated calf raises. *Deads were done on a machine again with a neutral grip. I felt like seeing what more weight would feel like and it felt really good. I'm looking forward to getting back to deads with a bar. The first set of leg presses was easy. 5 plates felt better. The rest of the workout was OK. I increased weight on leg curls and it still felt pretty easy. I cut my rest down to 1 minute on those and leg extensions. I'll increase weight on both next time. I'm getting close to starting to get serious about my leg workouts. I could do more, but I'll ease my way to the right weights. Squats are going to stay at 225 untill I get 20 reps on my first set. I'll push myself more on deads and leg presses.
Legs
01/31/07
10 minute warmup on the eliptical-140 cals burned
Squats-135x10, 225x8, 225x8
Seated Calf Raises-90x20, 90x20
Dead Lift-315x10, 315x10*
Leg Press-4 plates/side x10, 5 plates/side x7
Calf Raises on Leg Press-4 plates/side x30, 5 plates/sidex20
Leg Curl-140x12, 140x10
Leg Ext-160x12, 160x10
Comments:
Squats felt a little better and my form is getting better. I'm going to have to increase the weight on seated calf raises. *Deads were done on a machine again with a neutral grip. I felt like seeing what more weight would feel like and it felt really good. I'm looking forward to getting back to deads with a bar. The first set of leg presses was easy. 5 plates felt better. The rest of the workout was OK. I increased weight on leg curls and it still felt pretty easy. I cut my rest down to 1 minute on those and leg extensions. I'll increase weight on both next time. I'm getting close to starting to get serious about my leg workouts. I could do more, but I'll ease my way to the right weights. Squats are going to stay at 225 untill I get 20 reps on my first set. I'll push myself more on deads and leg presses.
I know your legs were happy to get in those ext this time. Good leg day bro I am hitting wheels on friday bro I call it monster truck day yeaaah good motivation sledge keep it up bro.
Chest Back
01/05/07
BW=300
10 minutes on the eliptacle....130 cals burned
Bench-135x15, 185x5, 225x5, 275x2, 225x10
Pull-ups-BW-55x10, BW-55x10
Incline DB Press-60x10, 60x10, 60x10
Hammer ISO Lat Low Row-115/side x 10, 115/side x 10
Really light workout. Wanted to shake the dust off and see how things felt. Things didn't feel very good. the first set at 225 felt good enough, but when I lifted 275, the feeling in my wrist made me feel sick to my stomach. I backed off and just did an easy 225x10 and called it good. I had a lot more in me for pull-ups, incline DB, and Low Rows, but after the feeling of going heavy on bench....I just got a light workout in. I don't have any extra pain in my wrist, but I'm thinking it is going to take another couple of weeks to heal.
Legs
02/07/07
10 minute warmup on the eliptical-140 cals burned
Squats-135x10, 225x10, 225x10
Seated Calf Raises-115x20, 140x16, 140x14
Dead Lift-315x10, 315x10*
Leg Press-5 plates/side x10, 5 plates/side x10
Calf Raises on Leg Press-5 plates/side x 30, 5 plates/side x 27
Leg Curl-155x12, 155x10
Leg Ext-190x15, 190x15
Comments:
Getting better on legs. Squats feel more comfortable every time. I'm not going to increase weight on squats untill I can get 20 reps for 2 sets. Calf raises are going pretty good. Leg Presses are getting a lot stronger. I might try 6 plates per side next time. Leg Curls will get an increase too. Leg Extenstions felt really light for some reason. Even with 190 I popped out 15 reps. I'll increase those a lot on my next leg day. I think the basketball on Thursday nights is helping my legs come along a lot faster too. Nothing like jumping and carrying around 300 lbs to get your legs strong.
Legs
02/13/07
10 minute warmup on the eliptical-140 cals burned
Squats-135x10, 225x12, 225x10
Seated Calf Raises-140x20, 140x15...90x6 drop set
Dead Lift-405x10, 405x8
Leg Press-4 plates/side x 15, 4 plates/side x 13
Calf Raises on Leg Press-4 plates/side x 38, 5 plates/side x 40
Leg Curl-155x13, 170x8 + 5 x-reps
Leg Ext-205x16, 220x14
Slowly getting into the groove.
Chest/Back
02/19/07
Warmup-Eliptical 10 minutes 120 cals burned
Bench-135x15, 185x10, 225x10, 245x8, 275x4
Pull-Ups-Bw-55x10, BW-55x8, BW-55x8 + 5 x-reps
Incline DB Press-65x10, 75x10, 75x10
HS Iso Low Row-100/side x 10, 135/side x 9
Pec Dec-300x14, 305x 9 + 5 x-reps
HS Chest Press-45/side x 12, 45/side x 10 + 7 x-rpes
20 minutes cardio on Eliptical-225 cals burned
Light workout. Still have pain in my wrist, but it is getting better.
Legs
02/20/07
10 minute warmup on the eliptical-140 cals burned
Squats-135x10, 225x13, 225x11
Seated Calf Raises-140x20, 140x20...90x8 drop set
Dead Lift-405x11, 405x9
Leg Press-4 plates/side x 16, 4 plates/side x 14
Calf Raises on Leg Press-4 plates/side x 44, 5 plates/side x 42
Leg Curl-170x12, 170x8 + 5 x-reps
Leg Ext-220x16, 235x13 + 5 x-reps
Comments:
Squats:
I got another rep on both working sets. Still had to work pretty hard for the last couple of reps. I do feel like I'm improving.
Calf Work:
Obviously, I do high reps on my calves and they are responding. I will add some weight to the seated calf raises next time, but the calf work on the leg press will remain the same.
Dead Lift:
1 more rep on each set at 405. I felt strong on these. I did these on a hammer strength squat lunge machine again because of space and the number of people who were there last night. I might am going to shoot for 12 reps and 10 reps respectively next time.
Leg Press:
I added a rep to each set of these as well. I get a pretty good burn and I'm working on explosive power, so I might keep this same weight for a couple more weeks. Right now, it feels right and I'm trying to build some endurance. I'm going to shoot for 20 reps and then increase to 5 plates again.
Leg Curls:
I increase weight by 15 lbs and still managed 12. Same pace as last workout.
Leg Ext:
I increased the weight of the first set by 15 llbs and got the same number of reps. I increased the second set by another 15 lbs and got one less than last week. Great burn. Same tempo as last week.
Overall:
Getting better every week with legs. I do have one bad thing to report. Whatever I did to my left wrist about a month ago, I think I did to my right wrist last night. Again, I don't remember doing anything where there was pain during my workout...and I was lifting legs anyway. My right wrist if very, very sore today in the same area as the left was. I am really upset about this because I have no idea what is the problem. It didn't hurt at all while I was lifting, but started soon after. It isn't as bad as my left wrist was, but I doubt I'll be lifting anything toninght. Basketball on Thursday is doubtfull, and we'll see about Friday. To say I'm upset would be an understatement. How do you injure your wrist when you are lifting legs???
Legs
03/12/06
30 minutes on the eliptical for 2.44 miles
Squats-135x10, 225x16, 225x10
Seated Calf Raise-140x20, 140x16..90x8 drop set
Leg Press-5 plates/side x 12
Calf Ext on Leg Press-5 plates/side x 40
Leg Ext-235x12, 235x12
Short workout..the gym was busy and most of the equipment that I wanted was being used. Just got frustrated and left. Got a good enough workout. I don't normally do 30 minutes of cardio before legs either, so that was a little different.