any chance for a DL/Squat vid?

Friday:

Pullups:
4x 8

Deadlift:
135lbs x 5
180lbs x 5
225lbs x 3
270lbs x 1
290lbs x 3,2

DB Rows:
55lbs x 8
66lbs x 4 x 8

BB Rows:
135lbs x 5
155lbs x 5
180lbs x 5

LatPulldowns:
80lbs x 3 x 10
100lbs x 6

Seated Rows:
110lbs x 8
121lbs x 8
143lbs x 2 x 8

OHP:
45lbs x 5
67lbs x 5
77lbs x 5
87lbs x 5

Shrugs:
135lbs x 15
155lbs x 10
180lbs x 15


*Deadlifts felt heavy
**I feel as if i am doing too many exercises. I'm gonna drop Latpulldowns and focus on the sets and heavy weights.



This post has been edited by Kaffatsum: Sep 10 2011, 07:30 PM

@mikehaun: l have a partner on leg days so i might get a squat video up, but i only plan to do it when i get back up to 225lbs/100kg x 5 with ease. I only plan to film deadlifts when i get back up to 315lbs/140kg x 5. Sorry :/ I just feel weak if i post any less than that.

aights, thats great! btw did you learn how to squat and DL by your own or did you have a trainer?

@mikehuan: I had someone teach me to squat a year ago. But im still experimenting with my stance. I had to learn to deadlift on my own. I'd love to try out Sumo Deadlifts but i dont have a coach to teach me, it looks technical :/

Monday:

Squat:
45lb x 10
135lbs x 6
180lbs x 5
205lbs x 3 x 5*

Leg Press:
4pps x 3 x 10
5pps x 2 x 10
6pps x 6**

Leg Curls:
50lbs x 10
60lbs x 3 x 10
70lbs x 6

Lunges:
37.5lbs x 10/leg
42.5lbs x 3 x 10/leg

Dips:
3 x 10

*Felt heavy but good. 2 weeks 'til 225 again.
**I could have pulled out 10reps with that weight, but the ROM was shit. Must go deeper.
*** 4 exercises took me 1 and a half hours T_T I need to take less rest periods >_<

This post has been edited by Kaffatsum: Sep 24 2011, 01:36 PM

Wednesday:

Bench:
45lbs x 10
90lbs x 5
110lbs x 1
135lbs x 5,10*
155lbs x 14*
180lbs x 6*

CGBP:
90lbs x 5
100lbs x 10**

DB Flies:
10lbs x 3 x 10
16.5lbs x 2 x 8

BB Pullover:
50lbs x 4 x 8

Dips:
4 x 8-10

Rope TricepPulldowns:
10kg x 2 x 10
15kg x 8
10kg x 10

DB OverheadExtension:
22lbs x 4 x 10

*Dude made me go super heavy. My shoulders,chest,triceps were fried after benching. I think i only got 1 rep all by myself on the 155lbs set XD
**Spotted. Never do CGBP right after Benching >_<
***I'm pretty sure i did more stuff.. Forgot to update.

This post has been edited by Kaffatsum: Sep 24 2011, 01:37 PM

Friday:

Pullups:
4 x 8

Deadlift:
135lbs x 5
180lbs x 5
225 lbs x 5
270lbs x 1
305lbs x 3,2*

DB Rows:
66lbs x 3 x 8
88lbs x 5**

(Lever) Seated Row:***
10lbs x 5
35lbs x 8
60lbs x 8
80lbs x 2 x 8

(Cable) Seated Rows:
110lbs x 8
121lbs x 8
132lbs x 8
143lbs x 2 x 8

DB Shrugs:
44lbs x 10,15,12,20***

BB Curls:
45lbs x 3 x 10

*Deadlifts felt heavy, but good. Can't wait for 315lbs
**Last set of DB Rows (88lbs) felt like half reps only.
***First time using this. Feels awkward. Might just stick with BB Rows.
****Def. need to go heavier. Strapped on last set.

This post has been edited by Kaffatsum: Sep 24 2011, 01:39 PM

Monday:

Squat:
45lbs x 10
135lbs x 5
180lbs x 5
215lbs x 5*
205lbs x 2 x 5*

Leg Press:
4pps x 10
5pps x 3 x 10
6pps x 0**
4pps x 10

Leg Curls:
50lbs x 3 x 10
60lbs x 10

Leg Extensions:
50lbs x 10
60lbs x 10
70lbs x 2 x 10
80lbs x 10

*Heavy, needed spotter
**I thought i could attempt 6pps since i did it last week. Bad idea.
*** shit workout. I was pissed i couldnt add weight to the squats. Suppose to do 215lbs x 3 x 5

This post has been edited by Kaffatsum: Sep 24 2011, 01:42 PM

Wednesday:

Dips:
4 x 10

Bench:
45lbs x 10
90lbs x 5
110lbs x 1*
135lbs x 5,10,10*
157lbs x 10*

DB Press:
27.5 lbs x 10
33lbs x 3 x 10**

DB Flies:
16.5lbs x 3 x 10
22lbs x 2 x 8

BB Pullover:
50lbs x 8,8,6

rope TricepPulldowns:
22lbs x 2 x 10
33lbs x 2 x 8
22lbs x 2 x 8

DB OverheadExtensions:
27.5lbs x 3 x 8

Random Pushups.

*Felt heavy at 110lbs. The rest needed a spotter for last 1-4 reps.
**Didnt want to go 44lbs. Maybe next time.
***Frustrated that i cant go 145lbs by myself >_<
****Did the entire workout in less than 1 hr. Amazing feeling.

This post has been edited by Kaffatsum: Sep 24 2011, 01:44 PM

Friday:

Pullups:
3x 8

Deadlift:
135lbs x 5
180lbs x 1
225lbs x 5
270lbs x 1
315lbs x 3,2*

DB Rows:
66lbs x 3 x 8
88lbs x 2 x 5

(Lever) Seated Rows:
50lbs x 10
60lbs x 2 x 10
80lbs x 2 x 8

(Cable) Seated Rows:
110lbs x 10
132lbs x 2 x 8
143lbs x 2 x 8

Shrugs:
135lbs x 2 x 15
180lbs x 15

Haney Shrug*:
45lbs x 15
90lbs x 15

Barbell Curls:
45lbs x 10
55lbs x 3 x 8
45lbs x 6


*315lbs deadlift! Finally. Surprisingly easy. First 3 reps were strapped. Last 2 were unstrapped.
**Haney Shrugs are just regular shrugs except the bar is behind you. Definitely harder. Bodybuilder suggested it so i might experiment with it.

This post has been edited by Kaffatsum: Sep 24 2011, 01:45 PM

Monday:

Squat*:
45lbs x 10
135lbs x 5
180lbs x 5
205lbs x 2 x 6
225lbs x 10

Leg Press:
3pps x 10
4pps x 10
4.5pps x 2 x 10

Leg curls:
50lbs x 10
60lbs x 10
70lbs x 6,4

Leg Extensions**:
?? x 10
?? x 10
?? x 10

Calf raises:
30kgs x 6 x 10***

DB Shoulder Press:
27.5lbs x 10
33lbs x 4 x 10

*Squats felt extremely good. Shortened my stance and 205lbs x 6 felt easy. I had 225lbs spotted.
**Leg extensions.. i cant tell the weight. Plus my leg length is too short Might just use it as a burnout and include heavy lunges next week.
***Calf raises: guy told me i HAD to do them >_<
****Good workout, wanted to finish with OHP but a guy was using the rack. I couldnt get 44lbs up for shoulderpressing.

This post has been edited by Kaffatsum: Sep 27 2011, 05:31 PM

Wednesday:

Dips:
4 x 8

Bench:
45lbs x 10
90lbs x 5
111lbs x 1
135lbs x 5,10*,10*
155lbs x 10*
180lbs x 8*

DB Bench Press:
27.5lbs x 10
33lbs x 2 x 8
27.5lbs x 10
22lbs x 15

DB Flies:
16.5lbs x 3 x 8
22lbs x 3 x 8

DB Pullovers:
33lbs x 8
38.5lbs x 8
44lbs x 4
38.5lbs x 8

Rope TricepPulldowns:
22lbs x 10
33lbs x 3 x 10
22lbs x 10

DB Overhead Extensions:
22lbs x 2 x 10
33lbs x 2 x 10

*Spotted.

This post has been edited by Kaffatsum: Oct 3 2011, 03:43 PM

Saturday:

Pullups:
3 x 8

Deadlifts:
135lbs x 10
180lbs x 5
225lbs x 5
270lbs x 3
315lbs x 3,2*

DB Rows:
66lbs x 3 x 8
88lbs x 5,3

(Lever) Seated Rows:
50lbs x 5
60lbs x 8
82lbs x 3 x 8
92lbs x 6

(Cable) Seated Rows:
110lbs x 8
132lbs x 8
143lbs x 3 x 8
154lbs x 6

BB Shrugs:
135lbs x 2 x 15
180lbs x 2 x 15

BB Curls:
45lbs x 10
55lbs x 3 x 8
45lbs x 8

*Deadlifts were good. 315lbs unstrapped. Next time, 315 x 5 unstrapped.
**Forearms were dead at the end of the session.



This post has been edited by Kaffatsum: Oct 5 2011, 02:41 PM

Tuesday:

Squats:
45lbs x 10
135lbs x 5
180lbs x 5
205lbs x 2 x 5
225lbs x 3

Leg Press:
3pps x 10
4pps x 2 x 8
4.5pps x 2 x 8

Leg Curls:
50lbs x 10
60lbs x 3 x 8
70lbs x 6

Lunges:
37.5lbs x 6/leg
42.5lbs x 6/leg

*Squats were good, next time i think ill have 225lbs for atleast 2 x 5
**After lunges, felt like puking -___- so i stopped.

Thursday:

Bench on Smith Machine:
?? x ??

Incline Bench on Smith Machine:
?? x ??

DB Flies:
?? x 6 x ??

DB Pullovers:
?? x 6 x ??

Rope Tricep Pulldowns:
?? x ??

DB OverheadExtensions:
?? x ??

Dips:
?? x ??

*Lol worst update ever. Followed a guy that day, chest was hella sore the next day. Did rep ranges of 8-15 for working sets.

Saturday:

Pullups:
?? x ??

Deadlifts:
315lbs x 3
325lbs x 2

DB Rows:
88lbs x 6,5

(Lever) Seated Rows:
85lbs x 2 x 6

(Cable) Seated Rows:
155lbs x 6

Shrugs:
135lbs x 3 x 15*

Random Bicep shit:
?? x ??

*slow and controlled, sore the next day. Id usually use more weight but my lower back was fried from the deadlifts.
**sorry about the shitty updates, exam weeks, might only go to gym 2x/week for the next 2-3 weeks.
***I got 325lbs x 2 .__. yay..

This post has been edited by Kaffatsum: Oct 12 2011, 06:10 PM

wah respect u can add poundages to DL ...
im stuck...immma suck


Chow

@bata: its not difficult, eat more, and lift heavy frequently. Im only 60+kg, if i can do it, you can.

Monday:

Calf raises:
?? x 4 x 10-12

Squat:
45lbs x 10
90lbs x 10
135lbs x 10
180lbs x 2 x 8
200lbs x 6

Leg Press:
3pps x 3 x 8
3.5pps x 8

Leg Extensions:
60lbs x 4 x 8*

Leg Curls:
50lbs x 10
60lbs x 3 x 8

Barbell Curls:
45lbs x 8
55lbs x 3 x 8
45lbs x 8

*Probably could have gone higher, but my legs are so short that they don't hit full extension unless I'm on the edge of the seat.. its just a nuisance.
**Decided to go really light but with really good form and pauses at each rep. Felt good.

This post has been edited by Kaffatsum: Oct 19 2011, 05:16 AM