Time to gain some muscle weight.

Fridays levering



Forward levers 5lbs
7,7,7


Reverse levers 7 1/2lbs
10,10,10


Side to side levers 5lbs
7,7,7
 
Having multiple levering days per week seems a little unusual. What's the underlying thing that you're trying to improve with the levering? How are you programming your progression on the levers? They've gone up in weight and reps. I was just curious how you were determining reps and how you decide when to increase weight.
 
Having multiple levering days per week seems a little unusual. What's the underlying thing that you're trying to improve with the levering? How are you programming your progression on the levers? They've gone up in weight and reps. I was just curious how you were determining reps and how you decide when to increase weight.


Well I've always seen my forearms as a weak part of mine, so i work them out because of that. I do realize they don't really do anything for my weight gain goal.

anyways I'm doing the levering from this thread http://www.sherdog.net/forums/f13/lever-shot-smashys-illustrated-guide-levering-813568/

and he says there do it 1-3 times a week, I do it on Monday and Friday with a different forearm exercise on Wednesday and have seen some improvements. I usually move up in weight when i hit the 12-14 rep range depending how comfortable i am with it. I may push that back to the 20 rep range though cause i find lighter weight/ more reps gives my forearms a better burn.

Thanks for checking out my blog!
 
Posting today's workout before I forget.



Dumbbell bench press 60lbs
6,6,6

Incline dumbbell bench press 40lbs
8,8,8


Bent over Barbell rows 70lbs
12,12,12


Rear Delt Flyes 7 1/2 lbs
10,10,10



Mondays Levering

Forward levers 5lbs
8,8,8

Reverse Levers 7 1/2 lbs
11,11,11

Side to side levering 5lbs
8,8,8
 
Last edited:
Posting Wednesdays workout before I forget



Leg press 190lbs:
3x5

Dumbbell walking lunges 45lbs:
10,10,9


Single legged leg curls: 40lbs:
3x9


Wrist work out


Preacher reverse curls 55lbs:
3x6



I slacked on my other two forearm workouts, was in a rush.
 
I missed Friday after thanksgiving which pissed me off. Most people find they eat to much on the holidays, I'm finding it harder to get my calories on such occasions. My family had the strangest looks when i ate thanksgiving three times.

anyways picking up where i left off.



Dumbbell bench press 60lbs
7,7,7

Incline dumbbell bench press 45lbs
6,6,6


Bent over Barbell rows 70lbs
13,13,13


Rear Delt Flyes 7 1/2 lbs

10,10,10



Mondays Levering



Forward levers 5lbs
8,8,8

Reverse Levers 7 1/2 lbs
11,11,11

Side to side levering 5lbs
8,8,8
 
Another Wednesday workout done


Join Date: Nov 2010
Posts: 6

Posting Wednesdays workout before I forget



Leg press 195lbs:
5,5,5

Dumbbell walking lunges 45lbs:
11,11,10


Single legged leg curls: 40lbs:
3x9




Wrist work out


Preacher reverse curls 55lbs:
3x6

did some other little forearm workouts too, but didn't really keep track.


Don't know how much longer I will be doing this routine since winter break happens soon. I'm gonna have to find a place to work out for that month. Cant wait till January when I'm at a new school with a better gym. Then I can start doing a better workout.
 
Fridays workout, I struggled on the dips a lot.


bw dips:
13,11,9

rope pull downs 75lb:
8,8,8

30lb assisted chin ups:
8,8,8

Lat raises 20lbs:
6,6,6

concentrated dumbbell curls 40lbs:
10,9,




Forward Lever 5lbs
9,9,9


Reverse lever 7 1/2 lbs
12,12,12

side to side levering 5 lbs
9,9,9
 
Another monday workout done, made some gains to day.

Dumbbell bench press 65lbs
5,5,5

Incline dumbbell bench press 45lbs
7,7,7


Bent over Barbell rows 75lbs
12,12,12


Rear Delt Flyes 7 1/2 lbs
11,11,11



Mondays Levering



Forward levers 5lbs
10,10,10

Reverse Levers 7 1/2 lbs
13,13,13

Side to side levering 5lbs
10,10,10
 
Another Wednesday workout complete


Leg press 200lbs:
3x5

Dumbbell walking lunges 50lbs:
7,7,6


Single legged leg curls: 45lbs:
3x7



Wrist work out


Preacher reverse curls 55lbs:
3x6



Next Monday is my last day of school until spring semester starts so I will start a slightly different routine because of the different equipment I will be using. My Routine will look like this


Monday
Bench press
Incline dumbbell bench press
Bent over dumbbell rows
Rear delt flyes

Wednesday
Dead lift
Walking lunges
Side lunges
Forearm curls

Friday
Bw dips
Rope pull downs
Chin ups
Dumbbell side press
Thick bar curls
 
Mark Rippetoe drowns a kitten every time you do this. Maybe you could do front squats and clean the bar to get it to your shoulders?


Leg press's are out of my new routine( on my previous post at the bottom), Front squats are a possibility but I would swap them with dead lifts.

Thanks for posting in my log!



*edit*

you know what, I think i will swap the deadlift out for the front squat. I plan on doing regular squats when I go to a new university at the end of january, so front squats will be a good way to work me back into it.

So now my routine looks like this

Monday
Bench press 3x5
Incline dumbbell bench press 3x8
Bent over dumbbell rows 3x12
Rear delt flyes 3x12

Wednesday
Front squat 3x5
Walking lunges 3x10
Side lunges 3x8 Should i do dead lifts here instead of side lunges?
Forearm curls

Friday
Bw dips 3x max reps
Rope pull downs 3x8
Chin ups 3x8
Dumbbell side press 3x10
Thick bar curls 3x8
fortheo is online now Report Post Edit/Delete Message
 
Last edited:
Almost forgot to post todays numbers


bw dips:
14,11,10

rope pull downs 80lb:
7,6,6

20lb assisted chin ups:
7,6,6

Lat raises 20lbs:
6,6,6

concentrated dumbbell curls 40lbs:
8,8,8




Forward Lever 5lbs
10,10,10


Reverse lever 7 1/2 lbs
13,13,13

side to side levering 5 lbs
10,10,10


That's the last day I'm doing lat raises for a while, and I'm glad cause they feel uncomfortable.


Does any one have any ideas weather I should swap the dead lift with side lunges on my Wednesday routine? the routine is in my post above this one.
 
Dumbbell bench press 65lbs
6,6,6

Incline dumbbell bench press 45lbs
8,8,8


Bent over Barbell rows 75lbs
6,6


Rear Delt Flyes 7 1/2 lbs
7,7


I supersetted the rows and delt flyes cause i was in a hurry




Mondays Levering

Forward levers 5lbs
11,11,11

Reverse Levers 7 1/2 lbs
14,14,14

Side to side levering 5lbs
11,11,11
 
I'm on the slightly modified routine I posted above now. I'm starting light with the front squats and dead lifts while I work on form, I will move up 10 pounds a week.


Another Wednesday workout complete


Front squat 95lbs
3x5

Dumbbell walking lunges 50lbs:
7,7,7


Dead lift 95lbs
3x5




Wrist work out


Preacher reverse curls 45lbs
3x8



So yeah My front squat and dead lift can only really go up at this point, I'm looking forward to the progress.


Thanks for the suggestion pliftkl.
 
I've been slacking a lot last week, mainly with the food aspect. I did a work out on Friday but it was really rushed. any ways I forgot to post Mondays workout yesterday so here are the numbers



Bench press 155lbs
5,5,8

Incline Dumbbell bench press 40 lbs
10,10,9

Bent over dumbbell rows 30lbs
12,12,12

Rear delt fly's 7 1/2 lbs
11,11,11




I started light with most of the new exercises just to get into the routine. I'm thinking of jumping up to 165lbs on bench and try to get 5 sets of 5 at that weight, instead of just going up 5lbs.
 
another workout complete.


Front squat 105lbs
3x5

Dumbbell walking lunges 50lbs:
8,8,8


Dead lift 105lbs
3x8





Preacher reverse curls 50lbs
3x8


I am definitely feeling the effect of the front squats on my quads.
 
So, I'm having a lot of hurdles with the holidays, My uncle ( who's gym I was using ) went on vacation and wont be back till the third so I wont be able to do my exact routine. I did an alternative work out on Saturday for Fridays workout, and will be doing Mondays tomorrow. Hopefully by the end of the week every thing will be back to normal. I never thought I would say this, but I cant wait to go back to school so I can use an actual gym again. I think I'm doing enough to maintain my weight right now, but not enough to gain more muscle mass.

any ways here was the makeshift routine i did on Saturday for Fridays workout.



20lbs weighted bench dips
14,12,10

lying triceps extension 35lbs
8,8,8

chin ups
7,6,6

Dumbbell side press 30lbs
6,6,6

Barbell curls 80lbs
7,7,7


I am going to have to do this work out this Friday as well cause my uncle is still on vacation. I definitely felt it for the next two days though, so hopefully its a decent replacement for the time being.
 
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