ChrisLindsay9 Member

•Overhead Press: 35x5, 50x5, 65x3, 75x2, 105x2, 110x2, 120x2 •Z Press: 65x5, 65x5, 65x5, 65x5 •Seated DBs Press: 50x6, 50x6, 50x6 •DBs Raise (Side, Front, Rear circuit): 25x5/5/5, 25x5/5/5, 25x5/5/5 •Bench Press (Speed): 115x5, 115x5, 115x5, 115x5 •Lying DBs Tricep Extension: 25x6, 25x6, 25x5 A meh day. Kinda rushed…

Squat: 45x5, 95x5, 135x5, 185x3, 205x1 (belt), 220x4 (belt/wraps), 240x3 (belt/wraps), 255x2 (belt/wraps), 255x2 (belt/wraps) DB Step Up (knee high box): 50x6 (per leg) ... 4 sets Good Morning: 120x3 ... 4 sets GHR (off Lat Pulldown Machine): x6, x5, x4, x3 Smith Machine Standing Calf Raise: 145x10, 185x8, 185x8, 185x8…

A couple people I know use resistance bands in a different way. They wrap the barbell bench with them in order to hold an arch. They run the band on the outside of the bench pad so when you lay down on the bench you're laying on the bands (and not the pad). They say that the rubber makes it easier to hold an arch since the…

I'm not sure I can recommend a bench program, but I will give you this bit of advice. When you're preparing for the meet, you will want to definitely practice with a pause at the bottom (barbell touching your chest). And make sure it's a long pause. Like 2 seconds. I trained with someone acting as a judge and giving me the…

I'm an advocate of the IIFYM (If It Fits Your Macros) style of dieting. Basically, I watch my calories and try to meet my protein goals. The hardest foods for me to fit into my macros are ones that are readily available and particularly calorie dense with little to no protein. So I try to minimize them in my diet for that…

haha thanks! Bench Press: 45x15, 95x5, 115x3, 125x2, 150x4, 160x3, 175x2, 175x1 (failed at locking out the second rep) Slight Incline DB Press: 65x6, 65x6, 65x6, 65x6 Iso Hammer Strength Machine: 65x8, 65x8, 65x8 Spoon Press: 50x6, 50x6, 50x6 Flat Bench DB Tricep Circuit (two extensions & one press): 20x8/8/8, 20x8/8/8,…

Nice job! I'm hoping to hit 300 lbs @ 123 lbs by next Spring (with belt and knee wraps). Let us know when you've hit that 325 goal. That's awesome. If you're hitting top numbers at your home gym, that must mean you've got it set up right so that's comfortable. That's some good weight. Good luck on getting those triples.

This website has some links that may be of some help. Under "Beginner Workouts" ... http://exercise.about.com/cs/exbeginners/a/exforbeginners.htm I would encourage trying to incorporate four types of lifts, and you can find a lot of variations of these online. But they are the squat, deadlift, bench/chest press, and…

Not a total flop, I hope. But you may have better success with future posts if you put something more specific in the subject line that tells people what it's about? Since I usually don't have time to read every thread, I usually look at subject lines that give me an idea of what it's about - and if I have some experience,…

If the pain noticeably subsides in a day or two, then I'm wondering if it was just a cramp? Those can be pretty painful and can occur pretty quickly. One of the main causes of cramping in the calves is dehydration. So make sure you're well hydrated before and during a workout. If the pain doesn't subside, you may want to…

10/28/13 ◦Deadlifts: 135x5, 135x5, 185x5, 225x3, 260x2, 285x2*, 320x3, 345x2, 345x2 (* - messed this up, it should’ve been 290x4, but read last week’s page by mistake) ◦RDL: 145x4, 145x4, 145x4, 145x4 ◦Glute Bridge (off Bench): 125x8, 125x8, 125x8 , 125x8 ◦Hammer Low Row Machine: 80x6, 80x6, 80x6 (per side) ◦Hammer High…

Congrats on making it this far. If you have a nutrition and fitness program that's sustainable, and can be a part of your lifestyle. Then I would stop at 6 lbs. You may fluctuate a couple of pounds every now and then (depending on when you weigh yourself and how much water/liquids you've consumed). But that's true of…

•Overhead Press: 45x5, 55x5, 65x3, 85x2, 105x5, 110x3, 125x1 (was going for 2 per the program, just missed lockout) •Seated DB Press: 50x6, 50x4, 45x7 •Z Press: 45x5, 65x5 •DB Raise (Side, Front, Rear circuit): 25x5/5/5, 25x5/5/5, 25x5/5/5 •Bench Press: 45x5, 95x5, 115x3, 145x5, 145x5, 145x5 •Close-Grip Bench w/ Pause at…

Soreness (or tightness/stiffness) is inevitable unfortunately. But one of the temporary ways you can relieve it is more exercise (or activity), ironically. So when I was starting out, after a day of weight training, I typically would do some easy cardio the next day (walk/slow jog on a treadmill, for example). I noticed…

Squat: 45x5, 135x5, 135x5, 185x3, 205x1, 220x2, 235x2, 250x2 Box Squat: 140x3, 140x3, 140x3, 140x2, 140x2, 155x2 Good Morning: 115x3, 115x3, 115x3, 115x3 GHR: x4, x4, x4, x3 Seated Calf Raise: 90x8, 115x8, 135x8, 160x6, 160x6, 160x6 Incline Sit-Up (with 15# Vest): x15, x15, x15 Back Extension (with 15# Vest & 12lb. DB…

Great website, and there's an app as well. Thanks!

I can relate to the injured part. Every time I ever tried to start exercising, I would end up injured as well. If I tried running, I'd pull a muscle or get lower back discomfort. If I tried lifting, I'd strain a muscle or get lower back spasms. I decided to hire a personal trainer for some simple strength training. And it…

It looks like a pretty solid routine. If this is enjoyable and you are achieving benefit from it, then don't feel bad if you want to stick with it. With that being said, I have a few suggestions for your consideration. Maybe for every other lower workout, you can swap out the DB Lunges and DB Squats, and put in some…

Bench Press: 45x8, 95x5, 115x3, 135x2, 150x2, 160x2, 170x2, 170x2 Bench Press (w/ Lengthy Pause): 135x4, 135x4, 135x4, 135x4 Slight Incline DB Press: 65x6, 65x6, 65x6, 65x5 Flat Bench DB Tricep Circuit (two extensions & one press): 20x8/8/8, 20x8/8/8, 20x8/8/8, 20x7/6/10 Dips (w/ 40lbs chains): x7, x6, x5 Farmers Walks (w/…

Another vote for 5/3/1 here ... I started this program back in the Spring when I shifted to a more powerlifting training program (and I rarely did squats and deadlifts). I had such good success, that I entered a powerlifting competition a couple of weeks ago and ended up doing pretty well (profile pic is from that event).…

Looks incredible. Good luck to you!

Since you've done some lifting, then you probably can start with a little bit more than just a bar. Basically, go with whatever you can do that makes you put in some effort, but still able to do it with good form. Here's the group that Qski mentioned: https://www.myfitnesspal.com/groups/home/4601-stronglifts-5x5-for-women…

It's great to hear. It sounds like with the dedication you've shown thus far, you will find success in incorporating weight training to your fitness lifestyle. If you have access to a gym, consider a personal trainer to help show you some of the basic lifts with free weights (squat, deadlift, bench press, overhead press).…

Thanks! And you're right. June '14 can't get here fast enough. That'll be my next Full Power event. Although, there's a bench-only in February that I might participate in just so I can get some more bench competition experience. That was the one lift that gave me the most fits.

Awesome. Keep us posted. At the APF (American Powerlifting Federation) Fall Open a couple of weeks ago, I hit a PR and set a national APF record for my bodyweight class in the amateur/raw division. I pulled 365# in the 123lb/56Kg weight class. https://www.youtube.com/watch?v=ap0xmaYEaOs&feature=player_detailpage#t=1743…

At the APF (American Powerlifting Federation) Fall Open a couple of weeks ago, I hit a PR and set a national APF record for my bodyweight class in the amateur/raw division. I had a 275# squat in the 123lb/56Kg weight class. https://www.youtube.com/watch?v=0LDN4K0G6qQ&feature=player_detailpage#t=1740 (29:00 mark)

I'm no expert, so I'm bumping this in case others may have a suggestion. But isn't olympic-style lifting typically the go-to for training power? http://danjohn.net/beginners/ http://www.pendlay.com/A-Training-System-for-Beginning-Olympic-Weightlifters_df_90.html

Deadlifts: 135x5, 135x5, 185x5, 225x3, 255x2, 285x2, 315x2, 340x2, 340x2 RDL: 110x8, 110x8, 110x8, 110x8 DB Row: 60x6, 60x6, 60x6, 60x6 Pull-Ups (with 40lbs Chains): x4, x4, x3 (LOL, going in I thought I'd do at least 6 or 7) Seated DB Shrugs: 75x8, 75x8, 75x8 <Superset> ..Single-Arm Sit-Up: 8x20, 8x20, 8x20 ..Back…

What are your goals? Shed bodyfat, build muscle size, build muscle strength, etc.? What's your program and how often are you working out?

Here's a link to a thread from awhile back that I had bookmarked. It looked like it would be a good resource. http://www.myfitnesspal.com/topics/show/1004318-desk-and-sitting-exercises