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  1. #1
    Junior Bodybuilder
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    PowerBuilder's Workout Log
    Stats
    age 27 weight 230lbs, 27% BF
    Bench 300, Deadlift 405, Squat ~225

    My squat is so much less than my deadlift because when I do deadlifts my legs are far above parallel and since my arms are long, I do most of the work with my lowerback. My legs are really weak. For the past 5 months I've been working out consistently but I've been doing basically the same workout centered around deadlifts, pullups, and bench. Yeah I've been ignoring legs and shoulders for the most part. I've been focusing on strength but now I seriously need to loose weight. The following is a DC style rotation that repeats about every 3 weeks. I just made up and am planning on starting now. On the push day Im going to do shoulder presses before my chest presses. For reps I have been starting with a weight where I can do about 5 reps and only increase it when I can do 10 reps. I've been doing 2 sets per exercise except for pullups, rows, and side lateral raises where I did 3-4 sets with 10-15 reps. I might try to keep it at a constant 5 reps, 2 sets, what do you think? The thing is if I can only do 5 reps allout on the first set I may only get 2 or 3 on the second set unless I lower the weight a little.


    workout 1, week 1:
    Supinated Close Grip Chin-Ups
    Supp. Wide Grip T-Bar Row
    Concentration Curls
    Seated BB Forearm Curl

    workout 2, week 1:
    Front Squats
    Good Mornings
    LegPress Calve Raises
    Weighted Crunches

    workout 3, week 1:
    Dumbell Press
    Rear Lateral Raises
    Flat DB Bench Press
    Reverse Grip Cable Curl

    workout 1, week 2:
    Wide Grip Pulldowns behind neck
    Dumbell Row
    Standing Medium Grip Z-Bar Curls
    Behind Back BB Forearm Curl

    workout 2, week 2:
    Squats
    Prone Leg Curl
    Standing Calve Raise Machine
    Hanging Leg Raise

    workout 3, week 2:
    Smith Machine Millitary Press
    Rear Delts on Fly Machine
    Incline BB Bench Press
    Dumbell Forearm Ext on bench

    workout 1, week 3:
    Medium Grip Pullups
    Yates Row
    Concentration Curls
    Dumbell Forearm Curls on bench

    workout 2, week 3:
    Smith Machine Box Squats
    Stiff Leg Dead Lift
    One Leg Dumbell Calve Raise
    High Pulley Crunches

    workout 3, week 3:
    Millitary Press
    Upright Row
    Weighted Dips (leaning forward)
    Seated BB Forearm Extension




    Here are my last workouts from last week:

    Pullups bw+15x4, bw+5x4, bwx3, {bw-50x4,bw-110x10}
    Standing DB Curls 50x2, 40x3
    T-Bar Row 45x12, 45x12

    Smith Machine Box Squats 275x4, 225x8
    Front Squats 135x10, 85x15
    Prone Leg Curl 110x11, 100x10, 70x15, 60x15
    Forearm Ext/Curl Supersets 90x15+30x15,90x15+30x15,90x12+30x12
    Donkey Calve Raise Machine 500x15, 500x10+350x8+250x5
    Abs Machine 200x9, 110x35

    Bench Singles Attempts 135x6,185x2,225x2,275x1,300x1,315-failed
    Smith Mach. Millitary Press 225x1, 185x7.
    Side Lateral Raises (20x8+15x7+10x5),(20x5+15x5+10x5) drop sets
    Weighted Dips bw+25x9, bw+35x5
    Abs Mach. 190x12, 190x10
    Donkey Calve Raise Mach. 490x18, 490x12
    Last edited by PowerBuilder; 10-19-2005 at 10:42 PM.

  2. #2
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    thanks for posting, keep it updated.

    check out some of the other logs for different training styles.

  3. #3
    Olympian Bodybuilder mister69's Avatar
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    keep it up

  4. #4
    Senior Member blackbeard's Avatar
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    good stuff well see if a few of us here can try to fix your squat so that its at least equal to your dead

  5. #5
    Junior Bodybuilder
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    I took short breaks and skipped conc. curls because I only had about 25 min in gym today.

    Lifting:
    Supinated Close Grip Chin-Ups bwx7,(bwx2+bw-50x4+bw-100x8)drop set
    Supported T-bar Row 80x5, (80x6+55x6+45x5) drop set
    Seated Barbell Forearm Curl 90x30, 90x15

    food:2000 calories

  6. #6
    Community Veteran jcp2's Avatar
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    i am not going to blast the smith machine like some do, but i would not do box squats on it. If you want to use it, try some front squats with it after you are fatiqued.

  7. #7
    Junior Bodybuilder
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    I choose the smith machine because my form is not good. I don't think that my body is not designed very well for squats (long upperlegs). I often feel sore in my knees. Another thing is that I think I need much more flexibility in my hams to improve my form. What do you think about normal box squats one day, smith machine squats on other?

    What rep ranges do you reccomend?
    Last edited by PowerBuilder; 10-18-2005 at 01:59 AM.

  8. #8
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    Quote Originally Posted by PowerBuilder
    I choose the smith machine because my form is not good. I don't think that my body is not designed very well for squats (long upperlegs). I often feel sore in my knees. Another thing is that I think I need much more flexibility in my hams to improve my form. What do you think about normal box squats one day, smith machine squats on other?

    What rep ranges do you reccomend?
    post a clip of your squat form with a work set and lets see if we can help ya get it straightened out. free squat, not smyth or box.

    everyone can squat unless they have some medical reason.

  9. #9
    Community Veteran jcp2's Avatar
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    Quote Originally Posted by PowerBuilder
    I choose the smith machine because my form is not good. I don't think that my body is not designed very well for squats (long upperlegs). I often feel sore in my knees. Another thing is that I think I need much more flexibility in my hams to improve my form. What do you think about normal box squats one day, smith machine squats on other?

    What rep ranges do you reccomend?
    I can almost guarantee you that you had the same problem i did. Your most likely breaking at the knees first, not the hips. Once i learned that and learned to drop the bar on my back my knees felt better, i still have a flexibility issue but it is only around parallel. PB should be able to help you.

  10. #10
    A Legend GymLift's Avatar
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    Quote Originally Posted by PowerBuilder
    I choose the smith machine because my form is not good. I don't think that my body is not designed very well for squats (long upperlegs). I often feel sore in my knees. Another thing is that I think I need much more flexibility in my hams to improve my form.
    This entire statement is the reason you should be doing free squats rather than using the smith.

  11. #11
    family man pretty ricky's Avatar
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    yeah i agree definately free squats.the only squat thats worth doing on a smythe is front squats imo.

  12. #12
    Junior Bodybuilder
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    Oct 19 calories 3000
    Oct 20 calories 2500

    Smith Machine Sumo Squats: 275x5 (almost parallel), 225x12(parallel)
    Good Mornings: 135x10, 205x5
    Leg Press Calve Raises: (single leg 360x5 + 2 leg 360x31), (single leg 360x7 + 2 leg 360x35)
    Weighted Crunches 20x12, 20x8

    pretty ricky - When I try front squats on the smith machine, the bar always rolls forward a little bit and gets stuck between the safety stops. It's also hard to start doing them because you need to roll the bar back in order to lift it up, but you have no free hands. Any suggestions here?

    pullinbig - I don't have my own video camera. I may be able to borrow someone's to get that shot of my squat. However...
    I was going to do regular front squats today. I put 115 on the bar and it seemed light as expected when I put it on my front shoulders. While looking up and forward, I descended towards parallel - weight still feeling light all the way. As I got close to parallel, I felt a shooting pain in my right knee so I stood back up and decided to go to the Smith Machine. I really wish that I could do squats because I believe the vast majority of powerlifters, bodybuilders, and weightlifters in general when they say that squats the superior leg exercise, possibly also the best overall exercise. This pain is my knee has always reoccurred when I've tried to do squats - and I mean over the years. I think I may have permanently done some type of damage to my knee in high school. What is strange is that I only notice it while doing back or front regular free-weight squats. To a small extent I may notice it on a leg press. I don't feel it at all on a leg extension OR when I'm doing smith machine squats. Sadly, I think I may not be able to include true free-weight squats in my routine. I'm open for suggestions but I am really skeptical about it now.
    Last edited by PowerBuilder; 10-20-2005 at 12:03 PM.

  13. #13
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    its a form issue if you can do smyths pain free. you ever try wrapping your knees or wear knee warmers?

    anyway get a clip up. jes make it happen. =0l

  14. #14
    family man pretty ricky's Avatar
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    i dont know never had a problem.i really wouldn't be the best person to ask about a smythe seein as i've used one about 5 times in the entire time i've been liftin.just do em free!make sure your not up on the balls of your feet got a good base.i like a little better than shoulder width.make sure you are sittin back just like you would take a seat.head up back straight bar down on the traps not the neck.go wide with the hands don't grip the bar all hard.i touch the plates and just drape my hands over the collars.thats how i do it and don't have a problem.

  15. #15
    Junior Bodybuilder
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    kepe it up bro

  16. #16
    Junior Bodybuilder
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    Dumbell Press 60x8, 65x5
    Rear Lateral Raise 30x5, 30x5

  17. #17
    A Legend GymLift's Avatar
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    Quote Originally Posted by pullinbig
    its a form issue if you can do smyths pain free. you ever try wrapping your knees or wear knee warmers?

    anyway get a clip up. jes make it happen. =0l
    PowerBuilder: if you can at least get a clip on DAT, VHS or DVD, but can't get it onto the computer, then you are welcome to mail it to me and I am happy to get it encoded and posted online for 'ya.

  18. #18
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    you got the software to copy dvds? hmmmmmmm

    wifey needs some dvds copied. i dont have a dvd r/w in my pc.

  19. #19
    Junior Bodybuilder
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    Quote Originally Posted by mranak
    PowerBuilder: if you can at least get a clip on DAT, VHS or DVD, but can't get it onto the computer, then you are welcome to mail it to me and I am happy to get it encoded and posted online for 'ya.
    I know how to do the encoding. I just need the video camera.

  20. #20
    A Legend GymLift's Avatar
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    Quote Originally Posted by pullinbig
    you got the software to copy dvds? hmmmmmmm

    wifey needs some dvds copied. i dont have a dvd r/w in my pc.
    Bring 'em tomorrow and I'll take care of it.

  21. #21
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    thanks

  22. #22
    A Legend GymLift's Avatar
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    Quote Originally Posted by PowerBuilder
    I know how to do the encoding. I just need the video camera.
    Don't forget that many digital cameras can take short video clips. Lots of people have digital cameras. Many of them don't have sound, but that isn't an issue here.

  23. #23
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    Quote Originally Posted by mranak
    Don't forget that many digital cameras can take short video clips. Lots of people have digital cameras. Many of them don't have sound, but that isn't an issue here.
    ya but I think you have to have another accessory to upload the cameras video to your pc unless new phones can send it to email or something.

  24. #24
    A Legend GymLift's Avatar
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    Quote Originally Posted by sodium
    ya but I think you have to have another accessory to upload the cameras video to your pc unless new phones can send it to email or something.
    Who said anything about phones? I said digital camera, not camera cell phone with video capabilities. But yes, a cell phone with video recording capabilities would also work, assuming you had some method to get it to your computer.

  25. #25
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    i have recieved several clips that were taken on phones.

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