Haider's Training Journal

[davie]

Iv been here most of the time bro, but not posting as much.

Im tired after work, gotta workout about 11.30 2moz and then work at 2. dont think i can get any 1 to spot me which i desperately need tho!!

What are these GHR's??

davie

[davie]

ALSO, do u elivate heels wen doing BB hacks?

I thought it was an exercise that was supposed to hit the lower quad/teardrop area?!

davie

[haider]

Iv been here most of the time bro, but not posting as much.

Im tired after work, gotta workout about 11.30 2moz and then work at 2. dont think i can get any 1 to spot me which i desperately need tho!!

What are these GHR's??

davie

If you're doing DC, the idea is to use the smith machine to avoid using spotters, I think. Are you incorporating free weight moves instead for DC? Fvck DC if it doesnt workout because of that. I liked your routine that you outlined some weeks ago, it also incorporated Oly lifts. Make up your mind bro, I thought I was indecisive 

GHR is a Bodyweight exercise that hits the hamstrings REALLY HARD.
Normally, it is seen performed on a setup like this:


Since I dont have the machine picture above, I make my own setup using a barbell in a rack, and some pads.

Since the GHR is a curling movement, i.e. it has both vertical and horizontal forces involved, theres two things you need to make sure:
- the bar doesnt roll: This is exactly why I use the rack. If I were to do the movement on the ground with just the bar, it would roll in towards my body. This can be avoided by placing the bar correctly against the rack supports.
- the bar doesnt lift up: this is easily taken care of by putting enough weight on the bar (total of 205 lb in my case is enough)

Now with a pad on the bar (some call it the "pussy pad") to keep my ankles from scraping, and my knees also secured on some pads, I'm good to go 

[haider]

ALSO, do u elivate heels wen doing BB hacks?

I thought it was an exercise that was supposed to hit the lower quad/teardrop area?!

davie

No, good suggestion though! And no dude, there is no way this exercise could hit your lower quads and tardrops from any fvckin angle you make the exercise out to be  Actualy, now that I think about it, you could prolly emphasise that part of the movement by using reverse bands, but Im not willing to go through all that trouble The way I do it, my upper quads are getting hit pretty hard.

[haider]

Tuesday, Mar 13:
Upper ME:
Flat Bench Press w/ a pause: 
95 x 10
115 x 5
135 x 3
160 x 3
195 x 3  better
Pendaly Rows(using 25 lb plates):        (new)
150 x 5
150 x 5
150 x 5
Decline Db Presses:        (new)
70's x 8
70's x 8
70's x 12
BTN Wide-grip Pullups:
BW+15 x 8
BW+15 x 8
BW x 12 (Underhand Close-grip chins)
Incline Tate Presses:       (new)
35's x 8
30's x 12
30's x 12
1-arm Db Spider Curls
25 x 10
25 x 10
25 x 8


I actually did the workout in two seperate sessions, splitting it so I could get the work out in and be able to play cricket withs ome buddies. before going out to play cricket I did my bench and rows and hit up the rest after I got back. I am happy with the way bench turned out, it looks to me like hitting 200 with the puased bench shouldnt be too hard. My technique is definitely better because it shows in my bar speed. Its flying up in my ramp up sets, even in the second to last set. The speed on main set could be better though it is still better than it was before. Tate presses felt good at first but now I think they're ghey. I'll stick to some lying extensions, or the variation on an incline to hit the long head extra hard.

[davie]

No, good suggestion though! And no dude, there is no way this exercise could hit your lower quads and tardrops from any fvckin angle you make the exercise out to be  Actualy, now that I think about it, you could prolly emphasise that part of the movement by using reverse bands, but Im not willing to go through all that trouble The way I do it, my upper quads are getting hit pretty hard.

Eh not sure wether to thank u for replying or not, for replys seemingly full of attitude!!

Routines i had posted b4 incorporating the olympic lifts we maybe going to be done over the summer holidays (off-season jujst b4 season starts again) to work on power and strength.

I am doing DC right now and i dont have smith machine at my gym, so yes i use free weights most of the time, and most of the time i have a spotter there to help me get weights into position etc.
I dont think DC is a smith machine based workout program, i just thnk thats wats used if u dont have spotter!

Chest/back and shoulders are on the same day so i only really need spotter once or twice a week, the other workout (bis,calves,forearms,hammy,quads) u dont really need a spotter for so its ok.

davie

[haider]

Eh not sure wether to thank u for replying or not, for replys seemingly full of attitude!!

haha, just was in a good mood bro, no offense intended! 

Routines i had posted b4 incorporating the olympic lifts we maybe going to be done over the summer holidays (off-season jujst b4 season starts again) to work on power and strength.

I am doing DC right now and i dont have smith machine at my gym, so yes i use free weights most of the time, and most of the time i have a spotter there to help me get weights into position etc.
I dont think DC is a smith machine based workout program, i just thnk thats wats used if u dont have spotter!

Chest/back and shoulders are on the same day so i only really need spotter once or twice a week, the other workout (bis,calves,forearms,hammy,quads) u dont really need a spotter for so its ok.

davie

I see, thanks for sharing davie. We can only wish to visit a gym hardcore enough to reject ALL smith machines 


Thursday, March 15
Lower ME:
ATG Squats:   
120 x 3
165 x 3
210 x 3
255 x 3
300 x... FELL OVER!
300 x 3... last rep was slow on the way up.
235 x 4 (ATG Box Squat)
235 x 6
Weighted Situps
BW+50 x 10
BW+50 x 10
Speed Deadlifts:
Several singles and doubles with 225
Power Shrugs(deadlifted from the ground)*: (1:00)
285 x 8 (over-under grip)
285 x 8 (over-under grip)
285 x 8 (over-under grip)  + 20 breath counts static hold.  EASY, too easy 
Rack Good Morning's:
210 x 5
210 x 5
210 x 5

*Grip training

Long workout, got lazy after the sets of abs. Was helping out bro, plus the power rack got busy. hahahahaha, fell over on the heavy set of squats on my first attempt, lost complete balance on the way up. I reacted quickly enough and let go of the bar instead of having to land on my knees with 300 lbs on my back. got right back up, took a min rest and went at it again  No shame in this game of clumsiness  Dragged ass throught he rest of the workout after that, the tiredness had set in already.

[haider]

Posting up workout from yesterday before I go workout now.

Sunday, March 18
Upper RE:
Speed Flat Bench:
N/A
Ramp up:
135 x 1
170 x 3.. good speed
200 x 1.. a bit sloppy
Seated Db Press (touching shoulders on the way down): 
55's x 8
55's x 8
55's x 8
1-arm Atrainer Flies (Double Pulley):           
10 x 8
10 x 10
CG Chins (paused hang at bottom):
BW+55 x 5
BW+55 x 5
BW+55 x 5
Gironda Bench Press(Db variation):                    
55's x 10
55's x 10
T-bar Rows (using 25 lb plates) :
102.5 x 12
102.5 x 12... little rest
Db Side Laterals
30's x 8
30's x 8

Aight workout, nothing special here. Had to skip arms cuz I ran out of time. May make up for it today or later.

[haider]

Monday, Mar 19
Lower RE:
Extra ROM Deadlifts (using 25 lb plates)*:      (new)
150 x 5 (over-under)
205 x 3 (over-under)
265 x 3 (over-under)
315 x 3 (over-under)
375 x 3 (double overhand w/ straps)
Speed ATG Squats (over-under grip):
315 x 11 breath counts
315 x 10 breath counts
Speed ATG Squats:
175 x 2
175 x 2
165 x 2
165 x 2
175 x 1
185 x 1
ATG Front Box Sqts:     
175 x 6
175 x 6.. pain in the ass sets
155 x 8
Glute Ham Raises (ghetto setup):      (new)
BW x 4 (3/4 ROM)
BW x 4 (3/4 ROM)
BW x 4 (3/4 ROM)
Db Lunges onto 2-3 inch platform:
55's x 40 (20 per leg)... shoulder almost pulled out of socket lol

*Deadlifts are completely reset for each rep.

Pretty happy with the deadlifts, thought I could have done another heavy set, but I'd rather be able to wake up the next day Pretty damn boring workout after that, so i decided to spice it up with some super high rep lunges. Cranked out easy 40 reps there, though I almost lost my shoulders doing this, lol. Next time I'll stick to some Barbell Lunges. The only problem is that I'll have to pick up the bar from the ground to set up for the exercise, so depending on how heavy I go it may turn out to be difficult.

May go for some cardio + calves later today. Standing calf raises for calves and some sprints around the track for cardio. Fun stuff.

[haider]

Tuesday, March 20
Calves and cardio:
Standing Calf Raise Machine:
120 x 8
100 x 8
50 x 12 -DS- 20 x 8
Sprints on track (10 laps to a mile):
1 lap sprint + 1/2 lap walk
1 lap sprint + 1/2 lap walk
1 lap sprint + 1/2 lap walk
1 lap sprint + 1/2 lap walk
1 lap sprint + 1/2 lap walk
1 lap sprint + 1/2 lap walk
1 lap ALL OUT sprint + 1 lap jog + 1 lap walk

[haider]

fvckkkk... gotta update more often.


Wednesday, Mar 21:
Upper ME:
Flat Bench Press w/ a pause: 
95 x 5
110 x 3
140 x 5
170 x 3
200 x 3  bit slow on 3rd rep
Pendaly Rows(using 25 lb plates):     
155 x 5
155 x 5
155 x 5... good shit
Decline Db Presses:      
75's x .... FELL OVER 
75's x 8
75's x 8
75's x 10
BTN Wide-grip Pullups:
BW+20 x 8
BW+20 x 6 -DS- BW x 2
Incline CG Bench:   
135 x 8
135 x 7
135 x 7.. not good enough, I wanted 3 x 8 

Not the best workout in the world but I still managed to PR in the session. haha I lost complete balance setting up for decline db, lol almost rammed into a guy doing db lunges. It was one of those adjustable movable decline benches that I was trying to hop onto with the 75's, and it was enough weight on one side of the bench for sea saw effect to take place. I went flying forwards with my legs stuck in the supports, hahahaha. What a retarded peice of equipment...... I'm clumsy but I aint no retard    Oh man... everythin else was boring, didnt have time for biceps.

[haider]

Thursday, March 22
Cardio + Misc. :
Rear Delt Rows <supersetted with> Side Laterals:
90 x 10 <ss> 20's x 10
90 x 12 <ss> 25's x 10-12 (not sure)
Drag Curls:
65 x 12
75 x 12
85 x 12
85 x 12
Sprints on track (10 laps to a mile):
1 lap sprint + 1/2 lap walk
1 lap sprint + 1/2 lap walk
1 lap sprint + 1/2 lap walk
1 lap sprint + 1/2 lap walk
1 lap sprint + 1/2 lap walk
1 lap sprint + 1/2 lap walk
1 lap sprint + 1/2 lap walk
1/2 lap ALL OUT sprint + 2 lap walk

hit up some rear and side delts with biceps.. pushed myself to do cardio even though I had no desire to do anything, I was already winded from doing arms and shoulders alone  Turned out pretty good though. I will steadily increase the amount of laps I run, so I can increase my stamina as well. No 2 mile jogs for me 

[haider]

Its fvckin time to rotate some movements now... I'm bored as shit of the current one  Here's the leg workout from friday.

Lower ME:
ATG Squats:   
120 x 5
170 x 5
205 x 3
255 x 2
275 x 1
300 x 2... 
240 x 4 (ATG Box Squat)
240 x 6
Rack Good Morning's:
215 x 5
215 x 5
215 x 5
Weighted Situps <alternated with> Plate-loaded Leg Extensions
BW+55 x 10 <alt. w/> 90 x 15
BW+55 x 10 <alt. w/> 90 x 15
Speed Deadlifts:
Several singles and doubles with 225-245
Power Shrugs(deadlifted from the ground) <alternated with> GHR's*:
295 x 8 (over-under grip) <alt. w/> BW x 3
295 x 8 (over-under grip) <alt. w/> BW x 3
295 x 6 (over-under grip) <alt. w/> BW x 3 + 7 negatives

*Glute Ham Raises

Sqts could have been better, I shouldnt have went for another PR this week with this exercises. The guy spotting me was a guy who works at the gym who has his own way of spotting people... it was kinda annoying cuz he was pushing my abs up for me on the way up, so I didnt bother going for the 3rd one. Too bad there wasnt anyone else around that I could trust to spot me.

Rack GM's are annoying as hell too, will not continue with them now.. I also need some gloves desperately so I dont tear up my hands, since chalk isn't allowed there.

[haider]

Monday, March 26
Upper RE:
Speed Flat Bench:
95 x 3
115 x 2
105 x 3
105 x 3
105 x 3
115 x 2
115 x 2
Ramp up:
145 x 1
175 x 1.. not good enough sped
205 x 1... not good enough speed 
Seated Db Press (touching shoulders on the way down): 
60's x 8
60's x 7
55's x 7
Pec Deck (pushing only with elbows):   
47.5 x 10
47.5 x 8
37.5 x 10... blasted the chest 
CG Chins (paused hang at bottom):
BW+60 x 5
BW+60 x 5
BW+60 x 5  I'm the man
Gironda Bench Press(Db variation):                    
60's x 10
55's x 9
T-bar Rows (using 25 lb plates) :
105 x 12
110 x 10
Seated Overhead Barbell Extensions (NEW) <alternated with> Db Spider Curls
65 x 8 <alt. w/> 25 x 10
65 x 8 <alt. w/> 25 x 10
65 x 12 <alt. w/> 25 x 10

It was HOT AS HELL in the gym, goddamn. I was workin up a sweat just doing my warmups. As u can see, I was able to make the best of it by PR'ing in several key exercises. By the time I got to the t-bars I lost most of my motivation cuz of how tired I got by then, I thought I was gonna puke... woulda felt like a pussy puking on Upper day  A new exercise in the rotation, seated barbell extensions.. these really stretch out the tricep and hit the long head real nice. A little awkward to do at first but I got a feel for it as I progressed through the sets.

[pumpster]

Hot as hell! Poor baby.

[haider]

Hot as hell! Poor baby.

Dont worry, you'll be gettin the taste of hell too, at this rate. 

[Cap]

Please clean this up, take it elsewhere or I'll need to delete the negative posts

[Cap]

This is for both of you, it isn't necessary here.  Thanks guys.

[benjamin pearson]

are you going to post some progress pics??

[haider]

This is for both of you, it isn't necessary here.  Thanks guys.

Thanks 

[haider]

are you going to post some progress pics??

oh, I'm still working on it:

Thank you for the comment and suggestion alexxx. I have a few pics stored, I'm just waiting to grow a 3rd testicle to post them on getbig.

[haider]

Wednesday, Mar 29
Lower RE:
Extra ROM Deadlifts (using 25 lb plates)*:      (new)
160 x 5 (over-under)
215 x 3 (over-under)
275 x 3 (over-under)
325 x 3 (over-under)
385 x 3 (over-under)   HARCORE BABY!!!!!!!!!!! RIPPED CALLOUS!!!!
Parallel Squats (Medium Wide Stance):
135 x 3
185 x 2
155 x 2
175 x 2
155 x 2
155 x 3
165 x 1
175 x 1
185 x 3
225 x 1
ATG Front Box Sqts (1 inch higher than ATG):     
185 x 6
185 x 6
185 x 8.. TOOO EASSSYY
Glute Ham Raises (ghetto setup):      (new)
BW x 6 (3/4 ROM)
BW x 5 (3/4 ROM)
BW x 4 (3/4 ROM)
BB Lunges onto 2-3 inch platform:
115 x 40 (20 reps/leg)

*Deadlifts are completely reset for each rep.

Dominated this workout. Ended up doing the deadlifts barehanded cuz I forgot my straps, with the slippery bar I'm pretty impressed with the increase in my grip stregnth  The bad news is that I ripped through a callous, which I only noticed after I got back from the workout while washing my hands. Lots of speed sets with the parallel squats so I can get my groove back on the movement. GHR's felt easy as ever, followed by BB Lunges that were kinda brutal but doable nonetheless. My glutes are killing me today, hams have a hint of soreness whereas quads are not sore at all. Fvck it 

[haider]

No workouts or cardio since the last workout. I've been very tired and it didnt help to have a sore ass for 2 days At most I will do some cardio involving jump and jacks, pushups, calf raises, etc (some sort of circuit) to get the heart racing.

[haider]

New Upper ME rotation:
Incline Bench

Monday, Apr 2:
Upper ME:
Incline Bench  (NEW) <alternated with> Pendaly Rows (using 25 lb plates):      : 
95 x 5 <alt. w/> 95 x 5
115 x 5 <alt. w/> 135 x 5
135 x 5 <alt. w/> 160 x 5
155 x 5 <alt. w/> 160 x 5
160 x 5 <alt. w/> 160 x 5
Decline Db Presses <alternated w/> Alternating V-grip Chinups  (NEW):       
80's x 8 <alt. w/> BW x 15
80's x 8 <alt. w/> BW x 15
80's x 8 <alt. w/> BW x 15
Hammer grip Db Presses <alternated with> Drag Curls:
60 x 5 <alt. w/> 100 x 12
65 x 5 <alt. w/> 100 x 12... did the drag curls ALL WRONG. LOL 
65 x 5 <alt. w/> ---------
Alternating Db Hammer Curls:
40's x 30 (15 per arm)... pretty loose form

Had a pretty good workout even though it was still hot as hell in the gym, definitely soemthing Im not accustomed to. So alternating the exercises prolly wasnt the brightest idear given the conditions. Had a nice pump going though this way in all of my upper body.

I really didnt think I'd be able to PR on decline db, especially after my 2nd set which was kinda hard... the 3rd set was a welcome surprise, which allows me to continue on to the 85's  If you guys didnt notice, I'm using wave loading with the db presses... starting out with a pretty easy weight then increasing the weight 5 lbs every week till I eitehr reach my target or cant progress anymore. A bb'er that comes to mind who uses this in layne norton, although the same concept is used in programs like HST, even though applied in a different manner.

I did my drag curls like a reverse grip upright  row, lol. Next time I will lower the weight to 55 pounds and do it with right form. I was experimenting in the gym today with these and 65 was a struggle with good form. I will also let u bitches know of another great bicep exercise that I will soon incorporate in my routine 

The pump was strong when I got back from the workout, I was lookin pretty swole for my self. Though I did miss out on my anabloic time factor by a half hour 

Thanks for reading. 

[haider]

Quick update:

New Lower ME rotation:
Parallel Squats

Wednesday, April 4
Lower ME:
Parallel Squats (Medium-wide Stance):   
115 x 10
160 x 10
205 x 6
250 x 4
295 x 4
185 x 8 (ATG Pause Squat)
Good Morning's:
185 x 8
185 x 8.. took it easy on lower back
Leg Lifts <alternated with> Plate-loaded Leg Extensions
BW+10 x 12<alt. w/> 100 x 10
BW x 12 <alt. w/> 92.5 x 12..
no rest
..BW x 15 (Situps) <alt. w/> 45 x 12
Speed Deadlifts:
Alternating Sumo and Regular Deads for 6+ doubles w/ upto 255 lbs
Power Shrugs(deadlifted from the ground)*
265 x 7 (double overhand)
265 x 5 (double overhand)
265 x 4 (double overhand)... very poor grip strength 
275 x 8 [W/ Pause at Top] (double overhand w/ straps)
Hyperextensions (holding a bar in hands):   (NEW)
65 x 12
65 x 12

*Used for grip training.. reps till grip gives out.

I dunno how I pulled the workout off with sore obliques and a sore lower back. The weakness in lower back really showed when I couldnt do mroe than 8 reps on the ATG Pause Sqt, when I can usually do 15 reps easy. The day before I played soccer after a long time which really took a toll on me... my lower back is still giving me trouble 4 days later. Rest of the workout was ok, and pretty much unevetful. I did find that I was pulling the bar up pretty fast with the sumo stance so I might have to give these a try in my rotation. Also added hyperextensions to hit up the lower back a bit.