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  1. Matt W. is offline
    Matt W.'s Avatar

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    Posted On:
    10/23/2003 9:35am

    supporting member
     Style: Judo, TKD BB

    --
    Hell yeah! Hell no!
    Ronin,

    Okay, here goes...

    Been lifting for a bout 2 /1/2 months now. I use the very simple system of shooting for 3 sets of 10 for each excercise at a given weight. When I can consistently get 3 sets of 10 at a weight, I up the weight. I have gone up weight in every excercise at least once. But I'll give you a couple of specifics...

    Bench press: Started out at 125lb sets (don't laugh!!). Was able to get 3 sets of ten pretty quick because it only took me a little while to get my form back (in my HS days I had a Max BP of 205). So I moved it up to 135. At first, my sets were like, 8-5-5 (reps). But Lately I've been getting 10-10-8(or 9). I'm about to move up once I break that plateau.

    Curl (barbell): Started with 45lbs. After about 4 weeks, moved up to 55lbs. The last couple times I've gottten 3 sets of 10 consitently with that, so I'm going to up it 65 next time.

    All that on a twice a week full body. My progress seems slow but steady. Any suggestions?

    Regards,
    Matt
    Last edited by Matt W.; 10/23/2003 9:37am at .
  2. Ronin is offline

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    Posted On:
    10/23/2003 9:39am

    Join us... or die
     Style: Shi Ja Quan

    --
    Hell yeah! Hell no!
    How tall are you and how much do you weight?
    I can get you a chart to aim for in terms of body porportions and goals of weights to aim for based on your body weight.
  3. Matt W. is offline
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    Posted On:
    10/23/2003 9:43am

    supporting member
     Style: Judo, TKD BB

    --
    Hell yeah! Hell no!
    5'8" and *mumble*.

    What's that, you say?

    5'8" and *mumble*

    WHAT?

    Alright, alright! 5'8" and 205!!! Are you happy?? I'm stocky, though, with broad shoulders.

    :mad:

    :D

    Regards,
    Matt
  4. Ronin is offline

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    Posted On:
    10/23/2003 9:50am

    Join us... or die
     Style: Shi Ja Quan

    --
    Hell yeah! Hell no!
    I tried to copy the chart on to here, but it won't work, too big.
    I will PM you it, ok?
    Also here are some "numbers" to strive for.
    Squat: 150% of body weight for 15末20 reps
    Dead lift: 150末175% of body weight for 15末20 reps
    Trap Bar Dead lift: 150末200% of body weight for 15末20 reps
    Bench press: 125% of body weight for 6末8 reps
    Dumbbell bench press: 45% of body weight per dumbbell for 6末8 reps
    Chin up: body weight to body weight plus 25% in weight for 6末8 reps
    Dumbbell row: 50% of body weight for 6末8 reps
    Overhead press: 75% of body weight for 6末8 reps
    Dumbbell overhead press: 35% of body weight for 6末8 reps
    Dips: body weight plus 25% in weight for 8末10 reps.
    These are sort of a "guideline to strive for" and if you can surpass.
  5. Matt W. is offline
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    Posted On:
    10/23/2003 10:15am

    supporting member
     Style: Judo, TKD BB

    --
    Hell yeah! Hell no!
    So rounding my body weight to a nice even 2 bills (I should be there soon anyway) I should be doing...

    Squat: 300lbs
    Deadlift: 300-350
    Benchpress: 250

    For 6-8 reps? Yikes! Wait a minute. Is that realistic? Does this take into account that I should probably weigh about 175 at a good fighting weight? At 175 I should bench about 220 for 6-8 reps.

    Hmm. That's still a lot. Guess I just need to get to work! Hoo-aaaah!

    Guess I'm pound for pound pretty weak. Damn,

    :(

    Matt
  6. lechuza is offline

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    Posted On:
    10/23/2003 11:01am


     Style: BJJ, No-Gi, MT

    --
    Hell yeah! Hell no!
    just a suggestion

    For one day do chest, biceps and legs

    rest a day

    next day do triceps, shoulders and back

    rest a day

    next day start the cycle over and vary the exercizes if you want.

    Gains on incline bench WILL result in SIGNIFICANT gains on regular bench.:D
  7. Ronin is offline

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    Posted On:
    10/23/2003 11:07am

    Join us... or die
     Style: Shi Ja Quan

    --
    Hell yeah! Hell no!
    Those are number to strive for.
    But like all things, they may be light for some and heavy for others.
    As long as you are making gains on a regular basis.
    I my self weight 170lbs and I bench 270 on my last workout , for 9 reps and squatted 350 for 12 reps, but my deadlift was only 320 for 10, so people are all diffrent, some bench more, some squat more.
    As long as you are progressing.
  8. Matt W. is offline
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    Posted On:
    10/23/2003 11:38am

    supporting member
     Style: Judo, TKD BB

    --
    Hell yeah! Hell no!
    Thanks for the advice everybody. Actually, I fell pretty good about things. I am making gains, and slowly but steadily dropping weight. Will try to vary the workout though, and start some protein.

    BTW, Ronin, nice work man.

    Regards,
    Matt
  9. Ronin is offline

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    Posted On:
    10/23/2003 12:04pm

    Join us... or die
     Style: Shi Ja Quan

    --
    Hell yeah! Hell no!
    I emailed you some more stuff.
    If you can't open them let me know, I will see what I can do.
  10. Djimbe is offline

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    Posted On:
    10/23/2003 2:17pm


     

    --
    Hell yeah! Hell no!
    Originally posted by Matt W.
    5'8" and *mumble*.

    What's that, you say?

    5'8" and *mumble*

    WHAT?

    Alright, alright! 5'8" and 205!!! Are you happy?? I'm stocky, though, with broad shoulders.

    :mad:

    :D

    Regards,
    Matt
    Feh , that is no Matter :

    http://ffden-2.phys.uaf.edu/211_fall...rongestman.htm


    http://www.naturalstrength.com/history/panderson.html


    Dont let Preconceived notions , and silly , Half-Assed Charts stunt you from acheiving your Potential .
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