Future's Journal

[Future]

Squat Day

1. Squats
135x15
225x8
315x4
405x2 belt
495x1 belt
585x1 belt
705x7 belt/wraps !!PR
805x1 belt/wraps

705 drained me. That was rough but felt ok. Very awkward using knee wraps again but I have to give in to father time.

805 was a real problem. First, the weights started slipping as soon as I began my walk out. Right before that I pinched my hand because our squat rack is too narrow. So my hand was bleeding. The weights were sliding and my weight shifted to the right slightly tweaking my kneed and back just a tad. No swelling or anything but still pretty sore. Still I buried the weight.

My forearms touched the bottom supports on every rep.

 

[Future]

This was my best shoulder and tricep workout ever.

1. Smith Shoulder Press
135x20
225x8
315x3
365x1 PR easy!!!
385x0
385x0
315x6

2. Lateral Raises **rest paused**
20x20
50x10+5+2

3. Cable Upright Rows superset with Dumbell front raises
stack/30 x 12/9
stack/30 x 10/8
stack/30 x 9/8

4. Decline Skullcrushers
85x20
125x10
195x3 PR!!!
175x8
175x5
125x12

5. Dips
Bwt+90 x 9
Bwt+45 x 12
Bwt x 12

 

[Future]

Chest tonight:

1. Flat Bench
225x15
315x3
405x3
415x2
385x3 **elbows tucked
365x5 **elbows tucked
315x12 **elbows tucked

2. Incline Dumbell Press
120x9+2+1

Done. Wife was feeling sick so we left.

 

[Future]

Wednesday, April 25, 2007


Quads and calves:



Leg Press **hate this thing**
680x20
850x10
1340x5
1630x3 **stopped because of stinking hips again**

Hack Squat
sled x 20
290x20
500x20x2
1020x5
1020x3

Leg Ext **slow reps**
60x20x2

Calf Ext
170x failure x 5

Nothing special. Hips are pretty sore.

 

[Future]

Last night was a fairly good session.

1. Straight Bar Curls
95x12
115x3
155x4
135x5

2. Incline Dumbell Curls
25x12
55x3 **too heavy**
50x5

3. Spider Curls
60x4,5
30x20

4. Dips
Bwtx15
Bwt+180x4
Bwt+150x6

5. Pushdowns **very heavy with pulleys; who knows what it really weighs**
70x15
100x6
160x6
160x4

6. Dumbell Kickbacks **just trying different stuff for my bad elbow**
20x12
45x6
50x6
***The kickbacks were done to form failure. If I could do them without swinging then it was a good rep.***

 

[Future]

Quads and calves:

Hips and right knee still a bit tweaked. During my warm ups I was really feeling some pain. I decided to do some dorky squats with a high bar, narrow stance, heals raises AND 3" below parallel. I LOVE THEM! Hips still hurt but for some reason my knee feels good.

1. Dorky Squats
225x8
405x6
545x4 **very strong**

2. Hacks
150x15
360x8
775x4 **kicked my butt**
795x4 **wow!**
***I never thought my quads would be so shot from squatting!***

3. One Leg Press on Life Fitness
210x10
270x10
stackx10
stackx10

4. One Leg Calf Raises on Leg Press
100x15
150x8
220x6
220x6
220x6

5. Seated Toes Raises
180x6
180x6

Done.

 

[Future]

1. Straight Bar Curls
95x12
115x3
165x5 PR!
155x4
145x4

2. Incline DB Curls
25x10
55x6 PR!
50x5
50x4

3. Spider DB Curls
60x2,5
***Left arm was gassed big time!!!***

4. Dips
Bwt x 15 x 2
Bwt + 200 x 4
Bwt + 180 x 4
Bwt + 160 x 5

5. Pushdowns
40x15
60x6
60x6
***seems every pulley is a different weight and feel; did these one arm at a time and still very very heavy***

6. Kickbacks
55x8
**I don't keep going if I feel any swinging or other break in form

7. Rev Tricep Pushdown
Strip x failure (39 total reps)
***Love this exercise

http://www.youtube.com/watch?v=_1c3seb4lek

 

[Future]

Quads

1. Dork Squats
135x20
225x10
315x5
405x2
585x2
565x4
405x15 **stumbled and lost my rhythm

2. Hacks
**I will just post the number of 45's**
#4x8
#9x4
#12x2
#18x3
#14x4
#13x4
**nothing to failure on these**

3. Leg Extensions
80x10
110x5
Stack x 6

4. One Leg Press (Life Fitness; feet low on plate)
210x10
270x5
330x8
Stack x 6

That was it. Squats kicked my butt. Squatting that deep is really a work out.

 

[Future]

Here are my dork squats....

http://www.youtube.com/watch?v=RCFyCmYoXiM

 

[Amazon Doll]

Great video!

hey....I didn't see any back workouts on this page. how come?

 

[Future]

Took last back workout off. Real life interferes at times.

 

[Future]

Chest and shoulders

1. Low angle decline bp
225x20
315x10
405x5
455x4
435x4
415x5

2. Incline BP
225x10
385x3
325x6
295x5
295x5

3. Vert BP Machine
200x10
Stack x 5
Stack x 4
Stack x 3

4. Machine Laterals Raises (One arm at a time; Life Fitness)
100x10
Stack x 6
Stack x 6
Stack x 4

5. Dumb Front Raises
30x8
45x6x3

6. Seated Laterals (arms straight out)
35x6x2

7. Upright Rows
135x10x2

Solid session. Bench work went very well for me.

 

[Future]

Back:

1. Barbell Rows (overhand grip)
150x20
225x10
315x3
405x4
385x5
365x5

2. Rev Grip Pulldowns
90x15
225x5
205x5
185x9

3. One Arm Row
180x6
225x5
225x4

All my back work was done with a shoulder width grip. I like how that feels alot more...but it was certainly harder.

 

[big_byrd52]

1. Squats
135x15
225x8
315x4
405x2 belt
495x1 belt
585x1 belt
705x7 belt/wraps !!PR
805x1 belt/wraps

705 drained me. That was rough but felt ok. Very awkward using knee wraps again but I have to give in to father time.

805 was a real problem. First, the weights started slipping as soon as I began my walk out. Right before that I pinched my hand because our squat rack is too narrow. So my hand was bleeding. The weights were sliding and my weight shifted to the right slightly tweaking my kneed and back just a tad. No swelling or anything but still pretty sore. Still I buried the weight.

My forearms touched the bottom supports on every rep.

sick squattin Future! whats goin on with ur hip? i was having alot of pain in mine, but after a few months of dedicated stretching they feel much better... the big news is i can finally get into a good pullin position and my DL is really movin up!

 

[Future]

HEY FREAK!

Hips have been getting really tight too. For whatever reason though they just dont losen up so well. Gonna see a therapist about it.

So what federation do you want me to join?

 

[big_byrd52]

unfortunately the powerfest fell thru, so im not really sure.

some walking and stretchin afterwards has worked wonders. it took a while for me to even get flexible enough to get in the correct position to strech! i let it get out of hand. but the differernce is night and day now.

 

[littleguy]

Hey, bro. how about a video of those squats

 

[Future]

Pull or tore something in my back Saturday. Feeling ok to train chest etc today but having a tough time walking etc.

 

[Future]

Back is feeling better. Just gonna do some bodybuilding for a bit and rest this thing. Still cant squat. Tried even on Smith and it hurt.

 

[Future]

1. Laterals
30x20
40x8
55x7 + pulses

2. Behind Neck Press
155x20
225x8
275x6 + 1 forced rep

3. Front Raises
25x10
50x7

4. Shrugs
225x20
315x15x2

5. Dips
Bwtx20
Bwt+45x10
Bwt+205x4

6. Ez Bar Overhead Tricep Ext
70x30
110x26

Done. Short and sweet. Dips were super crazy!