Nick's Journey to Peaked Bi's

3/5

More noob gains today on my front squat

Cleans
40x5
80x3
90x2
100x3

Front Squats
40x8
90x6
90x6
100x5 (+10)
100x5
100x5

OHP
40x5
80x5x3

Seated Dumbbell OHP
40x5x3

Deadlifts
I really slowed it down and focused on form because I want to nail my form before I start going for PRs. Ill try to get a video sometime.

80x5
115x5
165x5
185x3
205x3


Good day, I'm happy with my squat progress and can't wait to see how well its improved my back squat as well.
 
3/6

Cleans
45x8
60x3
100x1x5

Front Squat
45x5
60x5
100x5x5

Dumbbell Press
55x5x5

Dips 2xFailure

Bent Over Dumbbell Rows
45x5
60x5
80x5
90x6
90x5x2

Still getting the feel for these but I like them and think I will continue with them. Still fooling around for a good work weight.

ChinsxFail
 
3/9
Cleans
45x8
60x5
100x1
100x1
100x1
100x1
100x1


Front Squats
45x5
60x5
100x6x5

OHP
45x5
60x5
80x5
80x5
80x6

Seated Dumbbell OHP
20sx5
30sx5
45sx5x5

Bent Over Barbell Rows
100x5x5
 
3/11

Cleans
100x1x3

Front Squats
100x6x3

I did those last because I was really focused on my press today, upped my DB press by 5 lbs each arm.

DB Press
40x8
60x5x5

Tricep Dips
2xFail

Chins
1xFail

Curls for the Girls
3x8
 
3/13
Cleans
60x5
90x1x2
100x1x5

Front Squats
100x7x5

OHP
90x5x3

Seated Dumbbell OHP
40x5x3


Deadlift
135x5
165x5x3

Very technique focused, wasn't all that hard, but I need to get the form down.

Shrugs
55x8
55x5x2 (hold each 5 secs)
 
3/15
Barbell Rows
60x5
100x6x5


Dumbbell Press
40x8
60x6x5

Curls for the Girls
8x3

Dips
2x17

Wall Sit+25 60 seconds
 
3/17
Dumbbell Press
35x8
50x5
60x7x5

Tricep Dips
3xFail

Skull Crushers
3x8

Deadlift
135x5
150x5
175x5x3
 
So I decided to turn finding a new gym/workout station into high gear, and I've been looking on craigslist for a squat/bench rack that I can buy myself. So far this is what I've found that I can afford, comments and feedback is appreciated here because Im not sure about the quality of my options.

Golds Gym weight bench

Gold's Gym XRS 20 Weight Bench

COMPETETOR WIEGHT BENCH & 150LBS. OF WEIGHT

Weight Bench Pkg. Deal!

Bench Press + Weights + Barbells + Dumbells + Arm Curl + Leg Curl

Weight Bench + Weights

weight bench, ab chair & weight rack


Help is greatly appreciated
 
I have a squat stand that I use for squatting and benching, and a loose bench for the bench press.

I would much rather have a power rack (get one if you can) than the stand, but I do not have the room right now.

Also, my advice is to go olympic with the barbell and plates.

If I were you, I wouldnt buy any of the stuff you have posted.

Keep looking, look around on online stores too.

Impex Fitness: Iron Grip Strength Combo Weight Bench/Squat Rack


^^^ check it
 
joe broadway said:
I have a squat stand that I use for squatting and benching, and a loose bench for the bench press.

I would much rather have a power rack (get one if you can) than the stand, but I do not have the room right now.

Also, my advice is to go olympic with the barbell and plates.

If I were you, I wouldnt buy any of the stuff you have posted.

Keep looking, look around on online stores too.

Impex Fitness: Iron Grip Strength Combo Weight Bench/Squat Rack


^^^ check it
Click to expand...

Well I can't exactly get that kind of money any time soon for the rack or the combo bench you posted. I agree with you, and would much rather have that kind of equipment, but as I look for a job it would be nice to have some kind of equipment at home. I guess the better question would be, if you had to choose, which cheap-ass shitty equipment would be the best quality/least dangerous.


3/19
Cleans
45x8
60x5
90x5
110x1x5

Overhead Press
45x8
60x5
90x5x5


Bent Over Barbell Rows
45x12
60x8
90x6x4
Just remembered I forgot to do last set...fail


Front Squat
45x5
60x5
90x3
110x5x5
Very happy with knocking it up to 110
 
Do you have a barbell at home? If not I would get an olympic barbell and as much weight as I could afford. There are ways to improvise a squat rack on the cheap, cheap.

If you had to you could:
squatrackem8.jpg


thats what i would do.
 
joe broadway said:
Do you have a barbell at home? If not I would get an olympic barbell and as much weight as I could afford. There are ways to improvise a squat rack on the cheap, cheap.

If you had to you could:
squatrackem8.jpg


thats what i would do.
Click to expand...

First, thanks for the feedback.

Second, assuming I could afford the olympic bar+weight no matter what, would you still recommend improvising a squat rack instead of buying a cheap one from craigslist. As crappy as the craigslist ones are, I think they might be a little safer than improvising.
 
no problem...you are better off with a real squat rack, if you can find one which you can afford. but, i would still get the barbell and plates first. of the items you posted, i wold be most interested in the 1st and last item (just the racks I am talking).

are there ever garage sales around where you live? they can be a gold mine for cheap weight equip! I bought a gym quality fixed bench, a set of weight plates and an olympic barbell for $150 a couple years ago (I do not have the bench anymore).

have you ever looked into sandbag training? that is CHEAP and can be very effective for functional strength. its not really my cup of tea though...

another note - it always seems that as soon as i buy something, i find something better and thing that i should have waited.

how long have you been looking?

how much do you have to spend?
 
well I have been prowling the ads online about squat racks for about a month. The garage sale idea is great and Im gonna definately look around for some.

I'm aiming to have about 175-200 dollars by the beginning of next month, and possibly convince my parents to pitch in for my birthday (end of this month)
 
Meanwhile back at the shithole they call a gym

Dumbbell Press
35x8
50x5
60x7x5

Deadlift
75x5
135x5
185x5x3

Shrugs
60x8x3

Close Grip Dumbbell Press
60x3
55x5
55x5
 
3/24
Power Cleans
45x8
60x5
110x1x5
90x3


Front Squats
45x8
60x5
110x6x5

Seated Dumbbell OHP
40x6x3

OHP
90x3
90x5
90x3

Barbell Rows
45x10
70x5
100x6x5

Squats, though I fear them like no other, and always dread doing them, love the feeling of accomplishment and triumph that a successful squat day brings.
 
3/25
Cleans
40x8
70x5
110x1x5

Front squat
40x8
70x5
110x6x5

Dumbbell Press
25x8
40x8
60x8x5
Missed very last rep

Closed Grip Dumbbell Press
55x5
55x4
55x4
 
Weight: 135lbs these days

3/26
Barbell rows
45x10
70x10
100x6x5

OHP
45x10
70x5
90x5x5

Cleans
60x5
90x1x5



3/28

Today sucked missed reps left and right
Cleans
45x8
70x5
110x1x5

Front Squats
45x8
70x5
110x7x5

Dumbbell Press
Really wanted to hit 65s this time, but couldn't get out of the hole on the first rep...tried three times and basically killed the rest of the workout
25x10
45x5
60x6
60x3
60x5
60x6

One Arm Dumbbell Deadlift
45x5
60x5
75x3
90x3

Glute Ham Raise
Bodyweight+25x5x2
 
3/30
Barbell Rows
45x10
70x5
100x7x5

Seated OHP
25x8
40x6x3

Strict OHP
45x10
65x5
80x5x3

PullupsxFail
 
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