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Getbig Bodybuilding Boards => Training Q&A => Training Logs and Info => Topic started by: wes on January 08, 2014, 04:41:35 AM
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Tuesday January 7th.
Quads,Hamstrings,Calves:
I hadn`t trained in over 2 weeks and haven`t squatted other than for one brief period in at least 6-7 years.
Quads:
Lying Leg Sled:
6 plates-20
8 plates-15
10 plates-12
Leg Extensions:
70-15
90-12
80-12
Barbell Squats:
100-12
135-12
165-12
)^^^^ easing back into them and I will never go over 225 again in my life...........my lower back is ruined)
Hamstrings/Lower Back:
Lying Leg Curls:
50-20
70-12
90-10
80-12
Hyperextensions:
1 X 20 (bodyweight)
Calves:
Cybex Seated Leg Press Calf Raise:
5 sets to failure pyramiding up in weight,then back down to the original starting poundage.
MY LEGS ARE KILLING ME THIS MORNING!!!! Cry
Feels good to have trained though after 2 weeks of eating crap and just relaxing/loafing! Wink
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Wednesday January 8th.
Super-Set # 1:
{Smith Inclines:
115-15
135-12
150-10
{Pulldowns:
9 plates-12
10 plates-12
10 plates-12
Super-Set # 2:
{Cybex Seated Bench Press Machine:
7 plates-12
8 plates-10
8 plates-10
{Cybex Seated Rowing Machine:
7 plates-12
8 plates-12
8 plates-12
Super-Set # 3:
{Flyes:
1 X 15 reps with the 35 pounders
{Dumbell Pullovers:
1 X 12 with a 55 pound dumbell
Short and sweet,light weight of course until ready to increase poundages as my soreness dissipates...hopefully sooner than later..my legs are killing me.
I`m cleaning up my diet,and will start posting that next week also.....ate a lot of junk during my holiday break! :(
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Thursday January 9th.
Shoulders,Abs,Neck:
Shoulders:
Seated Press On Machine:
3 plates-20
5 plates-12
4 plates-12
4 plates-12
Laterals Behind Back:
15-20
20-15
17.5-15
Gironda Dumbell Swings:
1 X 30 with the 12 pounders
Super-Set:
{Cable Bent-Over Laterals:
2 plates-3 X 12
{Face Pulls:
4 plates-3 X 15
Abs:
Crunches:
3 X failure
Neck:
Nautilus 4-Way Neck Machine:
1 X various high reps,in each of the 4 positions
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Friday January 10th.
Biceps/Triceps,Forearms:
Biceps/Triceps:
Super-Set # 1:
{Barbell Curls:
65-10
75-10
85-10
{Skullcrushers:
60-15
70-15
70-15
Super-Set # 2:
{Hammer Curls:
3 X 10 with the 30 pounders
{Bent-forward Cable Extensions:
3 X 20 with 7 plates
Super-Set # 1:
{Cable Preacher Curls:
2 X 12 with 4 plates
{Pressdowns:
5 plates-20
6 plates-15
Forearms:
Tri-Set:
{Reverse Cable Curls:
3 x 12 with 4 plates
{Wrist Curls:
3 x 20 with 50 pounds
{Reverse Wrist Curls:
3 X 20 with 25 pounds
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Next week,after I get over the initial soreness from my 2 week layoff,I`ll be adding more weight to the bar,and more volume.
It feels great to be training again and out of the slump I was in.
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Monday January 13th.
Quads,Hamstrings,Calves:
Quads:
Leg Press:
2 plates a side-20
3 plates a side-15
4 plates a side-12
5 plates a side-10
I could have done much more but still playing it safe after the long layoff.
I like walking too much to get too crazy too soon!
Leg Extensions:
70-15
90-12
80-12
Squats:
135-10
170-10
185-8
These were easy peasy......went up 20 pounds..no back issues so far.
As I said,no squats in years now,doing them late in the workout so I won`t have to go too heavy and screw up my tricky back.
Hamstrings:
Lying Leg Curls:
50-20
80-12
70-12
60-15
50-15
Our Seated Leg Curls Machine has been broken for over a month now............next eek,I`ll throw in Stiff-Legged Deads or Glute Ham Raises along with the leg curls. >:(
Calves:
Leg Sled Calf Raise:
5 X failure
Cybex Rotary Calf Machine:
3 X failure
So far so good..........I`ll be adding more stuff next week as far as volume and exercises go.
I figure in 3-4 weeks,I`ll be back in top training form.
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Tuesday January 14th.
Chest & Abs:
Chest:
Smith Machine Inclines-1+1/2 reps = 1 rep:
135-failure
150-failure
165-failure
135-failure
I do one full rep,followed by one half rep from the top,this constitutes one rep.....very humbling,very painful.
Flyes:
50-10
50-10
40-15
Crossovers:
2 X 20 with 3 plates a side
Cybex Seated Bench Press Machine:
8 plates-12
7 plates-12
Abs:
Tri-Set:
{Reverse Crunches:
2 X failure
{Crunches:
2 X failure
{Reverse Crunches:
2 X failure
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You should do the log on the "mature" thread, good peeps there/tight community - just saying
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You should do the log on the "mature" thread, good peeps there/tight community - just saying
I post it there too......good guys for sure.
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Wednesday January 15th.
Back,Traps,Lower Back,Neck:
Back:
V-Bar Chins:
3 X 8
Seated Cable Rows:
115-15
130-12
150-12
Dumbell Pullovers:
60-12
75-12
65-12
Wide-Grip Pulldowns Behind Neck:
3 X 12 with 10 plates
Tri-Set:
{Cybex Close Grip Pulldown Machine:
130-12
150-12
{Straight-Arm Pulldowns:
2 X 12 with 7 plates
{Cybex Seated Rowing Machine:
110-12
130-12
Traps:
Smith Machine Upright Rows Behind Back:
3 X 12 with 115 pounds
Lower Back:
Hyperextensions: (bodyweight)
15
12
12
Neck:
Nautilus 4-Way Neck Machine:
2 sets in each of the 4 positions
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adonis question:
how many calories each day?
(http://thumbs.sexyasspics.com/st/thumbs/693/RYmaz1Qxd6.jpg)
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another thread I have to endure....man mature thread and this ..cool i'll be here too..following u,,
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another thread I have to endure....man mature thread and this ..cool i'll be here too..following u,,
They`re basically the same,it`s just that I`ll be putting in more in depth stuff here, as well as my daily diet starting next week.
Workouts will be the same as "The Mature Thread" though.
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adonis question:
how many calories each day?
(http://thumbs.sexyasspics.com/st/thumbs/693/RYmaz1Qxd6.jpg)
No clue ATM,but awesome pics.......just what this journal needed. :D
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Thursday January 16th.
Shoulders,Calves,Abs:
Shoulders:
Cybex Seated Press Machine:
3 plates-20
5 plates-15
6 plates-12
7 plates-10
4 plates-15
Did these"I go,you go" style with my training partner......very short rest periods!
Lateral Raises:
4 X 20 with the 15 pounders
Again,"I go,you go" style which created a helluva` burn even with these light bells.
Face-Pulls:
4 X 20 with 4 plates
Calves:
Cybex Seated Leg Press Calf Raise:
6 X failure
Abs:
Crunches:
4 X failure
I don`t think I`ve ever been this sore in a loooong time,my entire body is wrecked!!
Fucking layoffs are good occasionally,but the pain of starting over is a bitch.
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Friday January 17th.
Real wimpy workout again....my Triceps are so sore from doing pullovers that I couldn`t do any Tricep movements that would even remotely stretch the Triceps........waaaay too sore!!
Lightweight,fast pace,good pump and not a bad workout considering that my Triceps feel torn.
Biceps/Triceps,Forearms:
Biceps/Triceps:
Super-Set #1:
{Cable Preacher Curls:
3 plates-15
4 plates-12
5 plates-12
4 plates-12
{Pressdowns:
5 plates-20
6 plates-15
7 plates-15
5 plates-20
Super-Set #2:
{Hammer Curls:
3 X 12 with the 30 pounders
{Triceps Kickbacks:
3 X 20 with the 20 pounders
Forearms:
Super-Set:
{Reverse Wrist Curls:
3 X failure with 25 pound E-Z Curl bar
{Wrist Curls:
3 X failure with 70 pounds
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nice workout wes,,do u copy and paste or keep journal and just add weights/reps used saved on computer..
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nice workout wes,,do u copy and paste or keep journal and just add weights/reps used saved on computer..
Thanks bro,just easing back into it right now.
I write it here first,then copy and paste it in "The Mature Thread".
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Monday January 20th.
Quads,Hamstrings,Calves:
Quads:
Leg Press:
2 plates per side-20
3 plates per side-20
4 plates per side-15
5 plates per side-15
Leg Extensions:
80-12
100-12
90-12
70-15
Squats:
135-15
185-10
205-6
165-12
Hamstrings:
Lying Leg Curls:
50-20
70-12
90-12
80-15
70-15
Calves:
Cybex Seated Leg Press Calf Raise:
5 X failure
Cybex Rotary Calf Extensions:
3 X failure
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Tuesday January 21st.
Chest + Abs:
Chest:
Smith Machine Inclines:
135-20
160-12
185-6
155-12
155-10
135-15
Very little rest between sets throughout the whole workout.
Next week I`ll train faster with more intensity techniques thrown in.
Flyes:
45-10
55-10
50-10
Pre-Exhaust Super-Set:
{Pec-Deck:
2 X failure with 5 plates
{Cybex Seated Bench Press Machine:
2 X failure with 7 plates
Crossovers:
1 X 20 with 4 plates
Abs:
Super-Set:
{Rope-Crunches:
2 X failure
{Reverse Crunches:
2 X failure
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NICE WES...
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Thanks brother! :)
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Wednesday January 22nd.
Back,Traps,Lower Back,Neck:
Back:
Super-Set:
{Lat Pulldowns:
10 plates-12
13 plates-12
12 plates-12
11 plates-12
{Straight-Arm Pulldowns:
6 plates-12
7 plates-12
7 plates-12
6 plates-12
Seated Cable Rows:
10 plates-15
12 plates-12
Dumbell Pullovers:
70-12
80-10
Traps:
Dumbell shrugs:
70-20
80-15
90-12
Lower Back:
Cybex Seated Back Extension Machine:
110-20
150-15
180-12
Neck:
Nautilus 4-Way Neck Machine:
3 sets in each of the 4 positions....went much heavier this week.
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Thursday January 23rd.
Shoulders + Abs:
Shoulders:
Standing Machine Presses:
4 plates-20
6 plates-12
8 plates-10
5 plates-15
Lateral Raise Behind Back:
20-15
25-12
15-20
Single -Arm Cable Laterals:
3 X 12 - 2 plates
I did these alternating arms non-stop until all 3 sets were done...INTENSE!!
Face-Pulls:
4 X 15 -4 plates
Bent-Over Laterals:
2 X 15 with the 30 pounders
Abs:
Super-Set:
{1/4 Situps:
2 X failure
{Lying Leg Raise:
2 X failure
Crunches:
2 X failure
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Friday January 24th.
Biceps/Triceps,Forearms::
Biceps/Triceps:
Super-Set # 1 :
{Seated Alternate DB Curls:
25-15
35-12
30-12
30-12
{Seated French Press:
50-15
60-15
70-12
50-20
Super-Set # 2 :
{Squatting Cable Curls (elbows on knees):
6 plates-15
7 plates-12
8 plates-12
{Bent-Forward Cable Extensions:
7 plates-15
9 plates-12
6 plates-20
Super-Set # 3 :
{Concentration Curls:
25-15
30-12
{Triceps Dips Between Benches:
20-bodyweight
20-bodyweight
Wide Pressdowns:
4 plates-20
5 plates-15
Forearms:
Super-Set:
{Reverse Wrist Curls:
4 X failure-25 pounds
{Wrist Curls:
45-30
65-15
65-15
50-20
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Monday January 27th.
Quads,Hamstrings,Calves:
Quads:
Leg Press:
2 plates per side-20
3 plates per side-20
4 plates per side-12
5 plates per side-12
6 plates per side-10
These were really easy........could have done much more but decided to keep it to slow and steady.
This is the first day of the 4th. week back in the gym.....doing much better.
Leg Extensions:
80-12
100-12
90-12
70-15
Super-Set:
{Adductor Machine:
90-25
110-20
{Abductor Machine:
50-30
70-20
Hamstrings:
Stiff-Legged Deadlifts:
45-2-
95-12
115-12
130-12
We did these on a high platform.
Stayed light as I get extremely sore from these and hadn`t done them in eons.
Lying Leg Curls:
50-failure
60-failure
70-failure
I did these counting 1 + 1/2 reps as one rep and just kept going..brutal pump and burn.
Our Seated Leg Curls machine has been broken now for at least 2 months. >:(
Calves:
Lying Leg Sled Calf Raise:
4 X failure
Cybex Seated Leg Press Calf Raise:
4 X failure
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Tuesday January 28th.
Chest + Abs:
Chest:
Cybex Seated Bench Press Machine:
6 plates-12 (warmup)
9 plates-8
11 plates-5
13 plates-3
8 plates-12
8 plates-12
Incline Dumbell Flyes:
35-12
45-12
45-10
35-15
Crossovers:
3 plates-20
4 plates-12
3 plates-15
Pec-Deck:
6 plates-failure
4 plates-failure
Abs:
Crunches:
2 X failure (Rest Paused on both sets)
Rope-Crunches:
2 X failure with 11 plates
Good workout !!
On a side note,my hams and calves are destroyed!! :'(
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Tuesday January 28th.
Chest + Abs:
Chest:
Cybex Seated Bench Press Machine:
6 plates-12 (warmup)
9 plates-8
11 plates-5
13 plates-3
8 plates-12
8 plates-12
Incline Dumbell Flyes:
35-12
45-12
45-10
35-15
Crossovers:
3 plates-20
4 plates-12
3 plates-15
Pec-Deck:
6 plates-failure
4 plates-failure
Abs:
Crunches:
2 X failure (Rest Paused on both sets)
Rope-Crunches:
2 X failure with 11 plates
Good workout !!
On a side note,my hams and calves are destroyed!! :'(
NICE WES,I LOVE INC FLYES IVE GONE AS HIGH AS 70'S BUT USUALLY 50/60'S ARE JUST RIGHT ..
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NICE WES,I LOVE INC FLYES IVE GONE AS HIGH AS 70'S BUT USUALLY 50/60'S ARE JUST RIGHT ..
Yeah,they`re great,just started doing them here and there for variety.
I used to Super-Set dumbell inclines followed immediately by incline flyes........fucking brutal.
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Wednesday January 29th.
Back,Traps,Neck:
Back:
V-Bar Chins:
10
8
8
^^ Still pathetic,but better than my first attempt 2 weeks ago.
Slow and steady.
Super-Set:
{Cybex Seated Row Machine:
8 plates-12
10 plates-12
9 plates-12
{Cybex Lat Pulldown Machine:
5 plates-12
7 plates-12
6 plates-12
Dumbell Pullovers:
65-15
75-12
70-12
Reverse Lat/Scapula Shrugs:
150-15
170-15
190-12
Traps:
Smith Machine Upright Rows Behind Back:
110-15
150-12
130-12
Neck:
Nautilus 4-Way Neck Machine:
1 set in each position,light weight,20-30 reps,depending on which position.
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Thursday January 30th.
Shoulders + Abs:
Shoulders:
Seated Smith Machine Presses:
95-15
115-12
125-10
115-12
105-12
Laterals Behind Back:
20-15
25-12
30-12
20-15
Gironda Dumbell Swings:
15 pounders to failure,immediately drop to 10 pounders to failure
Face-Pulls:
4 plates-15
5 plates-15
5 plates-12
Lying Rear Lateral Raise (incline bench):
3 X failure with the 17.5 pounders
Cybex Seated Lateral Machine:
50-failure,immediately drop to 30 to failure
[b[Abs:[/b]
Crunches:
4 X failure
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Friday January 31st.
Biceps/Triceps,Forearms:
Biceps/Triceps:
Super-Set # 1:
{Cybex Preacher Curl Machine:
5 plates-15
6 plates-12
6 plates-10 + half reps to failure
{Cybex Seated Triceps Extension Machine:
5 plates-failure
6 plates-failure
6 plates-failure
Super-Set # 2:
{Cable Curls:
3 x 12-16 with 7 plates
{Cable French Press:
4 plates-20
5 plates-15
6 plates-12
Super-Set # 3:
{Hammer Curls:
2 X 15 -30 pound dumbells
{Pressdowns:
5 plates-failure
6 plates-failure
Wide Grip Pressdowns:
4 plates-failure
5 plates-failure
Forearms:
Barbell Wrist Curls:
4 X failure
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did 1/2 reps top to mid then full reps on ham curls yesterday,sore as shit today.
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did 1/2 reps top to mid then full reps on ham curls yesterday,sore as shit today.
;D
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Monday Febuary 3rd.
Quads,Hamstrings,Calves:
Quads:
Leg Press:
2 plates per side-20
3 plates per side-20
4 plates per side-12
5 plates per side-12
6 plates per side-12
Added 2 reps on the heaviest set as opposed to last time I did these.
Next week,I`ll go up another 2 plates per side.
Barbell Squat:
135-12
185-10
205-8
Added 2 more reps to each set above compared to last squat workout.
No back problems yet.
Next time,I`ll do multiple sets with the 205 or go to 225.
Taking it slow of course,so as not to aggravate my back.
I`m a far cry from my old days multiple sets of 315 for sets of 10,but my goal is to just feel the quads working and so far,I`ve accomplished this as I`ve been sore as hell every week.
Leg Extensions:
80-12
100-12
110-12
70-20
Went 10 pounds heavier than last week,and did 5 more reps on the last set than I did last week.
Hamstrings:
Lying Leg Curls:
60-failure
80-failure
100-failure + half reps to failure
50-20
Went up 10 pounds on all sets with more reps than last time.
Glute Ham Raise:
3 X failure
I did these kneeling on a pulldown machine seat,facing away from the machine...BRUTAL !!
Calves:
Lying Leg Sled Calf Raise:
4 X failure
Cybex Seated Leg Press Calf Raise:
4 X failure
Good one!!
Legs are shaky and slowly progressing on weight and reps which is my plan.
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Tuesday February 4th.
Chest + Abs:
Chest:
Flyes:
45-12
55-10
55-10
45-12
Barbell Inclines: (1 + 1/2 rep=1 rep)
135-failure
155-failure
175-failure
150-failure
Cybex Seated Bench Press Machine:
2 X 10 with 7 plates
Crossovers:
2 X 20 with 4 plates
Abs:
Super-Set:
{Crunches:
2 X failure
Rope-Crunches:
{2 X failure-10 and 11 plates respectively
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Wednesday February 5th.
Back,Traps,Lower Back,Neck:
Back:
Lying Barbell Rows:
90-15
110-12
110-12
90-15
Lat Pulldowns:
10 plates-15
13 plates-12
16 plates-10
11 plates-15
Dumbell Pullovers:
70-12
80-12
80-10
Straight-Arm Pulldowns:
6 plates-20
7 plates-15
7 plates-12
Reverse Lat/Scapula Shrugs On Pulldown Machine:
1 X failure -170 pounds
Traps:
Dumbell Shrugs:
65-20
80-15
95-12
Lower Back:
Hyperextensions:
20-bodyweight
15-bodyweight
15-bodyweight
Neck:
Nautilus 4-Way Neck Machine:
4 sets in each of the 4 positions....used the whole stack for 5 reps in one position,something I`ve been trying to do for at least 3 years now.
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Friday Februrary 7th.
I skipped Shoulders on Thurs. and did a quickie workout for both delts and arms on Friday.
Delts:
Super-Set:
{Cybex Seated Lateral Raise Machine:
50-25
50-15
50-15
50-15
{Face-Pulls:
4 plates-25
4 plates-15
4 plates-15
4 plates-15
Exactly 45 seconds rest between Super-Sets.
Biceps/Triceps:
Super-Set:
{Cybex Preachers:
4 X failure 5 plates
{Cybex Triceps Extensions:
4 X failure with 5 plates
Again,exactly 45 seconds rest between Super-Sets.
Pressdowns:
2 X 50 with 4 plates
Forearms:
Super-Set:
{Wrist Curls:
45-50
65-failure
75-failure
65-failure
{Reverse Wrist Curls:
4 X failure 25 pounds
Hammer Grip DB Wrist Curls:
3 X failure 20 pounders
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Monday Februray 10th.
Quads,Hamstrings,Calves:
Quads:
Leg Press:
2 plates per side-20
3 plates per side-20
4 plates per side-12
5 plates per side-10
6 plates per side-10
7 plates per side-10
4 plates per side-15
4 plates per side-15
3 plates per side-20
2 plates per side-20
Leg Extensions:(30 seconds rest between sets)
90-10
80-12
70-15
60-20
Hamstrings:
Stiff-Legged Deadlifts on Platform:
45-20
95-15
115-10
135-10
155-8
Nautilus Lying Leg Curls:
70-15
90-10
80-12
60-15
Calves:
Lying Leg Sled Calf Raises:
8 Sets to failure pyramiding up in weight,then back down in weight.
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Tuesday February 11th.
Chest + Abs:
Chest:
Unilateral Bench Press Machine:
4 sets
Cable Crossovers:
4 X 12 with 4 plates
Cybex Incline Press:
4 X 10-12
Abs:
Crunches:
4 X failure
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Wednesday February 12th.
Back,Traps,Neck:
Back:
Seated Cable Rows:
9 plates-15
11 plates-12
13 plates-10
8 plates-15 (held for 2-3 seconds at the chest)
Dumbell Rows:
65-12
80-10
70-12
Pulldowns Behind Neck:
8 plates-12
10 plates-10
9 plates-12
I do these sitting facing away from the machine with nothing holding me down.
Dumbell Pullovers:
65-12
75-12
One-Arm Rows on Smith Machine:
80-12
80-12
Straight-Arm Pulldowns:
1 X 20 with 4 plates
Traps:
Smith Machine Upright Rows Behind Back:
95-15
115-12
135-10
Neck:
Nautilus 4-Way Neck Machine:
3 sets in each of the 4 positions
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Thursday February 13th.
Shoulders + Abs:
Shoulders:
Standing Press on Machine:
4 plates-20
6 plates-15
8 plates-10
5 plates-12
Laterals Behind Back:
20-15
25-12
30-12
22.5-15
Lateral Raise:
1 X 20 with the 12.5 pounders
Did these from the outside of me quads very slowly.
Face-Pulls:
4 plates-20
5 plates-12
4 plates-15
4 plates-12
Bent-Over Laterals on Machine:
3 X failure with 4 plates
Abs:
Super-Set:
{Crunches:
4 X failure
{Leg Raises:
4 X failure
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Friday February 14th.
Biceps/Triceps,Forearms:
Biceps/Triceps:
Super-Set # 1:
{Barbell Curl:
65-12
85-12
95-12
75-12
{Seated French Press:
40-20
50-15
60-15
70-12
Super-Set # 2:
{Cable Preacher Curl:
3 X 12 with 4 plates
{Bent-Forward Cable Extensions:
7 plates-20
6 plates-20
6 plates-20
Super-Set # 3:
{Hammer Curls:
25-15
30-12
{Pressdowns:
5 plates-25
5 plates-20
Wide Pressdowns:
4 plates-30
Forearms:
Super-Set:
{Wrist Curls:
45-30
65-15
75-15
65-20
{Swingbell Reverse Wrist Curls:
4 X failure-20 pounds
Hammer Grip DB Wrist Curls:
3 X failure -20 pounders
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HOW YA FEELING ??CONDITION/SIZE AT THIS POINT.WGHT ?PICS SOON HERE ...
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Monday February 17th.
Quads,Hamstrings/Posterior Chain,Calves:
Quads:
Leg Press:
2 plates per side- 20 reps
3 plates per side- 20 reps
4 plates per side- 15 reps
5 plates per side- 12 reps
6 plates per side- 10 reps
7 plates per side- 10 reps
Squats:
135-12
185-10
225-8
185-10
Leg Extensions:
90-12
80-12
70-12
30 second rest periods
Unilateral Leg Extension:
Alternated right and legs legs until I could get anymore reps....one big set of pain-3 plates :'(
Hamstrings/Posterior Chain:
Super-Set:
{Reverse Hyperextension Machine:
4 X 12 75 pounds
{Nautilus Leg Curls:
4 X 12 with 70 pounds
Calves:
Lying Leg Sled Calf Raise:
5 X failure (various poundages)
Cybex Rotary Calf Machine:
3 X failure (drop-sets)
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Tuesday February 18th.
Chest + Abs:
Chest:
Smith Inclines-1 + 1/2 reps = 1 rep:
135-failure
150-failure
160-failure
145-failure
135-failure
Flyes:
4 X 12 with the 40 pounders
30 second rest periods
Crossovers:
2 X 20,15 with 3 plates
30 second rest periods
Pec-Deck:
2X failure with 5 plates
Unilateral Cybex Bench Machine:
1 X failure
Did these Tony Freeman style...5,4,3,2,1,alternating each arm,then 5 reps with both arms....BRUTAL
Abs:
Crunches:
I did one huge set using Rest-Pause.........more like 6 mini sets actually
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HOW YA FEELING ??CONDITION/SIZE AT THIS POINT.WGHT ?PICS SOON HERE ...
Feeling great,power is down a bit since I`ve been clean over 6 months or so,but I`m from the school of if it feels heavy,it is heavy.
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Feeling great,power is down a bit since I`ve been clean over 6 months or so,but I`m from the school of if it feels heavy,it is heavy.
COOL WES,,UR RIGHT ,,U STILL HAVE TO TRAIN/EAT TO AT LEAST MAINTAIN WHAT U HAVE BUILT OVER YRS,,THE APPROACH U HAVE ON DRUG'S IS USE TO FINISH OFF THE PRODUCT PRESENTED.
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Keep up the good work.
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Keep up the good work.
Thanks brother! ;)
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COOL WES,,UR RIGHT ,,U STILL HAVE TO TRAIN/EAT TO AT LEAST MAINTAIN WHAT U HAVE BUILT OVER YRS,,THE APPROACH U HAVE ON DRUG'S IS USE TO FINISH OFF THE PRODUCT PRESENTED.
I`ve stayed on for long periods at times,but as a rule,mostly years ago,I cycled on and off......will do this now until contest time.
I was never,and still am not one of the guys who rely entirely on gear.
I diet like a monk and train hard no matter clean or enhanced,though I am relaxing my diet here and there just to feel/be somewhat normal! ;D
I have lost a certain hardness that gear gives you,plus my diet is here and there,but for the most part,still around 8% bodyfat.
I don`t know about pics or not,will see.
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I`ve stayed on for long periods at times,but as a rule,mostly years ago,I cycled on and off......will do this now until contest time.
I was never,and still am not one of the guys who rely entirely on gear.
I diet like a monk and train hard no matter clean or enhanced,though I am relaxing my diet here and there just to feel/be somewhat normal! ;D
I have lost a certain hardness that gear gives you,plus my diet is here and there,but for the most part,still around 8% bodyfat.
I don`t know about pics or not,will see.
8)...HEY MAN I KNEW OF U FOR YRS AGO ON MAYHEM AND YOUR PICS THEN AND UR DETERMINED TO RIDE THIS BBING THING OUT TILL THE END..PROPS MAN..
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8)...HEY MAN I KNEW OF U FOR YRS AGO ON MAYHEM AND YOUR PICS THEN AND UR DETERMINED TO RIDE THIS BBING THING OUT TILL THE END..PROPS MAN..
Thanks bro,just something I`ve always done,just like you! :)
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Wednesday February 19th.
Back,Traps,Neck:
Back:
Chinups:
6 X failure
Dumbell Rows:
70-12
85-10
100-10
Dumbell Pullovers:
65-12
80-10
70-12
Seated Machine Rows:
90-20
130-10
110-15
Cybex Lat Pulldowns:
6 plates-15
8 plates-10
7 plates-12
5 plates-20
^^^I did this extra set with 5 plates facing the machine...much better feel, and I`ll be doing this on all sets from now on whenever I use this machine.
Older model Cybex,we have 2 complete sets of both newer and older models.
Straight-Arm Pulldowns:
1 X 20 with 4 plates
Traps:
Smith Machine Upright Rows Behind Back:
3 X 15 with 120 pounds
Neck:
Nautilus 4-Way Neck Machine:
3 sets in each of the 4 positions.
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Thursday February 20th.
Shoulders + Abs:
Shoulders:
Pre-Exhaust Quad-Set:
{Cybex Seated Lateral Machine:
2 X failure -50 pounds
{Cybex Seated Press Machine:
2 X failure-3 plates
{Cybex Seated Lateral Machine:
2 X failure -50 pounds
{Cybex Seated Press Machine:
2 X failure-3 plates
I do all four sets in a row non-stop.....insanely painful and light weight feels very heavy,very quickly.
Lateral Raises Behind Back:
17.5-20,drop to 15 for 15,drop to 12.5 for 12
17.5-20,drop to 15 for 15,drop to 12.5 for 12
17.5-20,drop to 15 for 15,drop to 12.5 for 12
Stayed very light on these as well as everything today...left shoulder was hurting a bit ???
On the plus side,I trained so fast that the weights felt heavier than hell.
Face-Pulls:
6 plates-12
5 plates-15
5 plates-15
Bent-Over Machine Laterals:
3 plates-20
4 plates-15
5 plates-12
Abs:
Crunches:
4 X failure (rest pause)
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Friday February 21st.
Biceps/Triceps,Forearms:
Biceps/Triceps:
My Triceps were extremely sore from doing Pullovers on Wednesday so all I could do was variations of very light Pressdowns. :'(
Super-Set # 1:
{Squatting Cable Curls:
3 X 12-15 with 6 plates
{Close Grip Pressdowns:
3 X 30-50 with 4 plates
Super-Set # 2:
{Cybex Preacher Curls:
3 X 10-12 with 4 plates
{Medium Grip Pressdowns:
3 X 25 with 4 plates
Super-Set # 3:
{Cable Reverse Curls:
2 X 12 with 4 plates
{Wide Grip Pressdowns:
2 X 50 with 3 plates
Forearms:
Super-Set:
{Wrist Curls:
4 X failure
{Reverse Wrist Curls:
4 X failure
Hammer Grip DB Wrist Curls:
3 X failure -15 pounders
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Monday February 24th.
Quads,Hamstrings,Calves:
Quads:
Pre-Exhaust Super-Set:
{Leg Extensions:
4 X 12 with 80 pounds
{Lying Leg Sled:
6 plates-12
7 plates-12
8 plates-12
6 plates-12
Super-Set:
{Adductor Machine:
90-30
110-20
{Abductor Machine:
50-30
70-20
Hamstrings:
Stiff-Legged Deadlifts on Platform:
45-20
95-15
115-12
135-12
165-10
Unilateral Leg Curls:
3 X failure -4 plates
Calves:
Cybex Rotary Calf Machine:
6 X failure
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Tuesday February 25th.
Chest + Abs:
Chest:
Smith Declines To Throat:
135-12
135-12
150-12
160-10
135-12
Machine Incline Press:
5 X 12
Crossovers:
5 X 12-15 (different position each set)
Flyes:
1 X 20 with the 40 pounders
Abs:
Crunches:
1 X failure
Leg Raise:
1 X failure
Hanging Leg Raise:
1 X failure
Crunches:
1 X failure
Leg Raise:
1 X failure