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Raf's Strength Log
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Author:  Rafael [ Sun Feb 21, 2010 12:17 pm ]
Post subject:  Raf's Strength Log
Will use this to track my progress. I find if I write down my progress, it keeps my going and keeps my sharp, rather than just going in an ho humming around.
Author:  Rafael [ Sun Feb 21, 2010 7:40 pm ]
Post subject: 
2/15 (Legs):

Box Jumps:

1x12x36"
4x12x39"

Squats:

1x12x135
1x10x185
4x8x205

Dead Lifts:

4x8x185



2/16 Chest:

Barbell Benchpress:

1x10x135
1x10x155
4x6x175
1x5x185

Incline Dumbells:

4x10x100

Cable flies:

Incline: 3x12x5
Lateral: 3x12x5
Decline: 3x12x5

Biceps:

EZ Curls:

4x12x60

Precher Machine:

4x10x one plate


2/17 Shoulders:

SOHP:5x8x95

Upright Rows: 4x12x60

Anterior Deltoid Raises: 3x33(34 on first)x10 lb's

Lateral Deltoid Raises: 4x15x10 lb's

Triceps:

Incline Skull Crushers: 4x10x60 (this felt unusually heavy this week)

Tricep Rope Extensions: 4x10x60

Single Arm Tricep Donkey Kicks: 4x10x20


2/18

Back:

Pullups: 5x12

Standing Lat Cable Pullovers: 4x12x100

Bent Over Rows: 4x12x90

Single Arm Dumbell BOR's: 4x12x50

Hang Cleans: 6x8x135

2/19, 2/20 Snowboarding, hurtself, incoming self loathing

2/21:

Rehab program:

3x12x36" box jumps

Leg Press:

2x12x200
2x12x290

Pout and leave. Hopefully feel more mobile tomorrow.
Author:  Dash [ Sun Feb 21, 2010 10:51 pm ]
Post subject: 
Man I injured myself up snowboarding last year, it sucked. Nothing major though. Hopefully it recovers quick like mine did.
Author:  Kirra [ Sun Feb 21, 2010 11:57 pm ]
Post subject:  Re: Raf's Strength Log
Damn, Raf, you do all that?

I seriously need to do at least something..walking from my car in the parking lot into work is not cutting it.
Author:  Rafael [ Wed Feb 24, 2010 9:55 pm ]
Post subject: 
So I sucked it up and just got a 6" Ace bandage for my ribs and went. Best chance I ever took. I guess I just needed to stretch out my obliques. I was still cautious ... a new approach for someone like me :/

2/24:

Chest/Bieceps

Lateral Barbell Benchpress:

10x135
10x155
5x6x175

Incline Dumbells:

4x10x100

Cable Flies:

3x12x5 at there different angles (9 sets total)

Preacher Curl Machine:

2x10x45
2x10x55

Standing EZ-Bar Curls:

4x10x60

Concentration Dumbell Curls:

3x10x25

Oh happy day. I'll be 100% in a week. Strength is down a bit though.
Author:  Rafael [ Thu Feb 25, 2010 8:56 pm ]
Post subject: 
Frustrating *** day, one of those days where everything feels heavy and you feel weak. Whatever, gotta get through that, it's part of the game:

2/25 Shoulders and Triceps:

10 minutes on the elliptical, burned about 180 cal's, good warm up. I wrapped myself up with the Ace, I felt like I was wearing a training bra or a corset. Sucking in air was just annoying.

Shoulder Press Hammer Smith Machine:

12x90
11x110
6x120 :(
8x120
9x120
9x120

Standing Upright Rows:

4x12x60

Standing Anterior Deltoid raises:

4x25x10

Standing Lateral Deltoid raises:

4x15x10

Skull Crushers:

This is where I really sucked; to my surprise, my ribs didn't bother me, but I wonder what is going on. 2 weeks ago, I was doing 15x75 sets fairly easily.

3x10x45
3x12x65

Close Grip Benchpress:

1x10x95
3x12x95

Tricep Rope Extensions, Standing:

4x8x50 :(
Author:  Rafael [ Fri Feb 26, 2010 8:34 pm ]
Post subject: 
Puss day, back. Some of these did bother my ribs. Wide grip pullups are out of the question for a spell. Too bad, they are my fav back lift and have done more to strengthen, sculpt and challenge me than any other lift. They are essential to anyone's workout, IMO.

Pull Up Assist Wide Grip:

4x12x30
3x15x50

Lat Pullovers:

15x60
15x80
3x15x90

Bent Over Rows:

15x60
4x15x80

Bent Over Row Single Arm Dumbells

15x30
3x12x50

15 minutes on the Elliptical. Some nice asses in spandex today. Very nice.

Basically, my same workout circuit I'm on for this cycle with reduced weight and increased volume.
Author:  Micheal [ Fri Feb 26, 2010 9:35 pm ]
Post subject: 
And in just seven days . . .
Author:  Rafael [ Sat Feb 27, 2010 6:08 pm ]
Post subject: 
I don't get it?

2/27, Legs:

5 min warm up

Box Jumps:

1x12x36"
4x15x36"
1x8x40" - just making sure I still have the same pop as before, no need to push it while wearing the training bra

Leg Press:

1x15x200
1x15x290
1x12x320
2x10x380

5 min cardio cooldown. Just a light one today.
Author:  Dash [ Sun Feb 28, 2010 3:31 pm ]
Post subject:  Re:
Rafael wrote:
Wide grip pullups are out of the question for a spell. Too bad, they are my fav back lift and have done more to strengthen, sculpt and challenge me than any other lift. They are essential to anyone's workout, IMO.


I agree, pull ups are a staple in my workouts. They are tough and they are worth it.
Author:  Rafael [ Sun Feb 28, 2010 6:09 pm ]
Post subject: 
They suck, but we love them!

2/28 Chest/Biceps:

Lateral Barbell Benchpress:

1x12x135
1x10x155
2x8x175
1x6x185
1x6x185 (failed at 4)

Incline Dumbells

4x10x100

Flies, incline and decline w/ cables:

3x12x5Machine
3x12x5Machine

At each angle

Biceps:

Standing EZ's:

4x12x60

Cable Curls, Single Arm:

1x12x15
1x12x17.5
1x12x20
1x10x22.5

10 minute hills circuit on elliptical.
Author:  Micheal [ Sun Feb 28, 2010 6:35 pm ]
Post subject: 
Rocky Horror Picture Show reference.
Author:  Rafael [ Mon Mar 01, 2010 8:20 pm ]
Post subject: 
I never went to see that, lost on the reference.

3/1/10 Shoulders, Triceps

Blew through this one in about 75 minutes. I like have a workout partner who forces me to keep pace.

Shoulder Press Hammer Strength Machine:

1x12x90
1x12x110
3x10x130 (failed to 8 and 9 reps on the last two sets)

Standing Upright Rows:

4x12x70

Standing Anterior Deltoid Dumbell Raises:

4x15x15

Standing Lateral Deltoid Dumbell Raises:

4x15x10

Seated Overhead Dumbell Tricep Extension:

1x15x40
3x12x50

Close Grip Bench Press:

1x12x95
1x11x115
1x12x95
1x10x115

Single Arm Dumbell Skullcrushers, Inclined:

4x12x20 (failed on some to 11 reps)

Bent Over Cable Tricep Mule-Kicks:

4x12x7.5

15 minutes on the elliptical, keeping a cyclists pace (~90RPM). I racked up 260 calories generated.
Author:  Rafael [ Tue Mar 02, 2010 8:05 pm ]
Post subject: 
3/2/10

Back:

Pullups - was very careful on the negatives. This led to fatiguing biceps and the training bra also hindered my breathing, which didn't help, but got through them. Surprisingly, strengthwise I found I had more than pre-injury.

Wide Grip Pull-ups:

5x12 (Fail to 11 on the 4th set, spot on 11 and 12 on last).

Pull up assist:

2x12x50# assist just to tack on to the back end up my pull-ups

Cable Lat Pullovers:

4x12x100

Bent Over Rows, Wide Grip, Barbell:

1x12x70
1x12x80
3x12x90
1x12x80
1x12x70

80# is the sweet spot; can get a full smooth pinch on every rep. Trying to get 90# to that level. At 100 and 110#, the form starts to get seriously compromised.

Cable Close Grip Rows:

1x12x45
1x12x60
3x12x75

Ran a bit.

Can't wait to get back into doing the hang cleans.
Author:  Micheal [ Tue Mar 02, 2010 9:48 pm ]
Post subject:  Re: Raf's Strength Log
In Just Seven Days I Can Make You a Man

Dr. Frankenfurter (Tim Curry, young and thin) walks around Rocky, the brand new full grown chiseled and cut weight lifter he just created in his lab, and sings in a sultry tone,

A weakling weighing ninety-eight pounds
Will get sand in his face
When kicked to the ground
And soon in the gym
With a determined chin
The sweat from his pores
As he works for his cause
Will make him glisten
And gleam, and with massage
And just a little bit of steam
He'll be pink and quite clean
He'll be a strong man
Oh, honey!

But the wrong man

He'll eat nutritious, high protein
And swallow raw eggs
Try to build up his shoulders
His chest, arms, and legs
Such an effort
If he only knew of my plan
In just seven days

I can make you a man

He'll do press-ups and chin-ups
Do the snatch, clean, and jerk
He thinks dynamic tension
Must be hard work
Such strenuous living
I just don't understand
When in just seven days
Oh, baby
I can make you a man
Author:  Rafael [ Tue Mar 02, 2010 10:16 pm ]
Post subject: 
Wow, that was entertaining just to read and I'm not one that's great or skilled at reading poetry. I must go see it now.

Although, when I think of who is the ultimate man, I don't think of being ripped or jacked or having a six pack. Being a man is about feats of unbelievable daring, skill, strength and toughness. This is the ultimate man:

Spoiler:
Image
Author:  Micheal [ Tue Mar 02, 2010 10:37 pm ]
Post subject: 
Its a science fiction horror musical sex comedy. Some relatively famous actors got their start in this movie, a young but legal Susan Sarandon is in it. The guy playing Rocky is fit for the time it was made but wouldn't stand a chance for on the stage of today.

Remember, it is a cult classic, it is silly, but it can be a lot of fun if you just go with the flow. Don't expect anything you can take seriously. Netflix it or something.
Author:  Dash [ Tue Mar 02, 2010 10:40 pm ]
Post subject: 
Fedor crush you.
Author:  Rafael [ Wed Mar 03, 2010 8:07 pm ]
Post subject: 
3/3 Legs:

First day "back". Gassed though, the volume of lifts is substantially more than I did the last 2 or 3 times.

Box Jumps:

2x15x36"
3x12x40", failed the last set @ 8 into 7x36"

Squats:

1x12x135
2x10x185
1x8x185
1x5x185

Like I said, gassed

Deadlifts on 6" platform:

3x8x185

Whoooheee, fun to get in there and my *** kicked again.
Author:  Rafael [ Fri Mar 05, 2010 9:11 pm ]
Post subject: 
Ever have one of those days where you just feel weak and everything feels heavy?

3/5 chest and biceps:

Benchpress:

10x135
9x155
5x175
6x175
5x175
5x175

Incline Dumbells:

4x10x50 (failed @ 9 reps on second set)

Decline Benchpress on Smith Machine:

10x45's
10x55's
8x60's
10x45's

Flies on Pec Deck:

4x10x105

Bicep Curls EZ Bar:

2x12x60
2x7x70

Hammer Dumbell Curls

4x8x25's

Preacher Curl Machine:

4x8x45
Author:  Rafael [ Sat Mar 06, 2010 10:06 pm ]
Post subject: 
3/6 Shoulders/Triceps

First day without the training bra (Ace Bandage) on my ribs. The ability to breathe deeply really helps, I felt substantially stronger.

Shoulder Press Machine:

12x50
12x110
12x130
8x150
12x130

Upright Rows:

4x12x60

Forward Dumbell Raises:

4x15x15

Lateral Dumbell Raises:

4x15x10

Triceps:

Skull Crushers:

4x15x60

Rope Tricep Extensions Cable Machine:

4x10x60

Tricep Extensionis w/ Cable:

4x10x20


So far, my strength program is accelerating in the right direction. However, I'm about to redesign it completely to be a sports specific program training higher volume (the requisite strength to do volume at decent weight is the reason why I've been doing big strength lifts), explosiveness and muscular endurance.

It's going to be much different, grueling fast circuits with no rest.
Author:  Dash [ Sun Mar 07, 2010 8:08 am ]
Post subject:  Re:
Rafael wrote:
So far, my strength program is accelerating in the right direction. However, I'm about to redesign it completely to be a sports specific program training higher volume (the requisite strength to do volume at decent weight is the reason why I've been doing big strength lifts), explosiveness and muscular endurance.

It's going to be much different, grueling fast circuits with no rest.


Yeah that's what I've been doing. It's rough but very worth it. Good luck with it and let us know how it's going.
Author:  Rafael [ Sun Mar 07, 2010 5:45 pm ]
Post subject: 
Dash, I may have been a bit premature in my declaration. My strength felt off today, one of those days. I think on the weekends I don't eat enough since I don't wake up until late. However, my lifting partner made a good point: there's no time to start like the present. Even if I switch my program over from pure strength, I'll maintain and continue to make strength gains, albeit at a reduced pace.

Light circuit today:

5x12 Pullups - These were kinda hard, actually. Last time was easy. Guess the training bra helps.

4x12x100 Lat Pullovers

Bent Over Rows:

1x12x70
3x12x80
1x12x70

BORow Machine, Narrow Grip:

1x12x45
1x12x70
2x12x80

Cycled for about 25 minutes watching the Lakers lose to the Magic. Kobe looked unstoppable in the last minutes and put together a brilliant performance, only erroring where he stepped on the 3 point line causing LA to be down by a point with 10 seconds to go. Otherwise, it'd have been overtime and I'd have to cycle for at least another half hour!
Author:  Rafael [ Mon Mar 08, 2010 8:49 pm ]
Post subject:  Re: Raf's Strength Log
Legs 3/8

Training bra back on, this thing was covered in puke from Friday night's incident, and coincidentally, the tightness almost made me puke today.

Box jumps:

1x15x36"
4x12x40"

These were good, I really stomped them out in a quick fashion with no rest between reps and short rest between sets.

Barbell Back Squats:

1x12x135
3x10x185 (failed to 8 reps on the last)
2x8x205 (failed to 6 on the last set).

Good parallel depth, but still having some problems pitching forward on the toes. These really gassed me with the short rest.

Deadlift + Shrug

3x10x135

Something new I tried, normaally I try to dead lift about 20# more than squats, but today I went for speed, form and volume. No straps. These absolutely made me want to puke. I'm not sure if it was the speed, volume or combining an upper body motion with lower body motion, but what a brutal combo. These will become a staple.
Author:  Dash [ Tue Mar 09, 2010 7:43 am ]
Post subject:  Re: Raf's Strength Log
Looking good Raf, yeah the high volume short rest stuff is just a different beast.

Rafael wrote:
Good parallel depth, but still having some problems pitching forward on the toes. These really gassed me with the short rest.


One thing that really helped me with that is doing some air squats right in front of a wall. Face the wall, your toes like 6 inches from it. Squat. Keeps you on your heels and makes sure your knees dont come past your toes.
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