Workout #11
Today was great I hit a new high of 225lbs on my dead lift and it was without straps and I was totally stoked! I noticed that my forearms are getting stronger because I didn’t have a problem trying to hold on to the bar. 
Just really excited because I should be able to go even heavier! Probably hit 250-275 by the end of next month! I want to get back up to 300lbs for at least 3 sets of 8 like I was able to do when I was 20 and then possibly see where I can go beyond that! Also wrote down and looked up the brand and model of tricep press down machine(Life Fitness Fit Series Tricep/Curl Station) that was just showing numbering from 1-21 that was giving me a headache because I wanted to know how much weight I was working with, and found that it’s max weight is 210lbs and since it has only 21 plates I think I am safe in assuming that each plate is 10lbs. Which was pretty cool because I can do all 21 of them with no problem but never knew what the weight was…..though I am pretty surprised because it isn’t that hard….though 210lbs would be harder than it is…. oh well NOW I KNOW YAY! Also I am noticing something weird, the fat on my stomach used to be pretty stiff like it was pushing out on my skin pretty hard but now has softened way up… and is getting….. well….Kinda Jiggly….weird….
Here is my workout:
Bent Over Barbell Row
#1 85×15
#2 105×12
#3 135×10
#4 135×10
One-Arm Dumbbell Row
#1 35×12
#2 40×10
#3 50×8
Triceps Pushdown
#1 100×12
#2 150×10
#3 210×8
Incline Barbell Triceps Extension
#1 85×15
#2 105×12
#3 105×12
Stiff-Legged Barbell Deadlift
#1 105×15
#2 175×12
#3 195×12
#4 225×12
Wide-Grip Lat Pulldown
#1 80×12
#2 120×10
#3 130×8
July 25, 2009 at 2:55 am
try skull crushers for triceps
July 25, 2009 at 7:31 pm
Less fat = looser skin. Way to go!
About the triceps machine (and cable systems in general) remember your physics, if the cable is attached to the machine, then goes through a pulley on top of the weight stack, then out to your hands, you are getting a mechanical advantage. Your pulling half the amount of weight over a longer distance.
July 26, 2009 at 3:23 pm
@tfry7245, I have that on my list of exercises to change to starting next week, I will get a MUCH better tricep workout with those vs the cable.
@ Pedestrium, your right almost makes them not worth doing, I am just glad I knew what weight I was using that was really frustrating. But they are not my main triceps exercise and will just be used to further exhaust my triceps. I will be switching to skull crushers from Incline Barbell Triceps Extensions for my main triceps exercise starting next week.