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Getbig Bodybuilding Boards => Training Q&A => Training Logs and Info => Topic started by: Cap on February 23, 2007, 09:07:38 AM
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Goals:
Gain 10 pounds
Keep Abs visible
2-22-07
Chest/Biceps
Achy shoulder from last week dropped my poundages but still had a good pump
Flat Bench-2x135 for 20 reps, 1x165 for 15 reps, 185x10 reps
Incline Bench-135x10 reps, 155x6 reps, 165x5 reps
Incline flyes-3x40 lbers to failure
Pec Deck-60xfailure, 70xfailure, 70xfailure
Preacher curls (elbows in)-45x20 reps, 65x10 reps, 65x10 reps, 65x6 reps
DB curls (same time)-30x12, 40x10
Preacher hammer curl machine-50x20 reps, 70x10 reps, 60x15 reps
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How much do you weigh now by the way? And how tall are you?
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How much do you weigh now by the way? And how tall are you?
5'10....not sure about the weight right now, haven't checked in a while
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2-23-07
Quads/Hamstrings/Abs
20 seconds rest in between sets, lighter weight
Squats-135x15, 165x10, 185x8, 205x5
Close stance smith squats-135xfailure, 155xfailure, 175xfailure
Seated Leg curls-70x15, 90x15, 110x10
supersetted with
Stiff deadlifts-100x3 setsxfailure
Lying leg lifts-4x20 controlled slow reps
Not much too much because the gym was packed and almost zero carbs today.
No more back squats for a while so full front squats and smith machine back squats for a while
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2-24-07
Delts/Triceps
Barbell Press:
warmu up-95x25, 135x8, 155x6
Seated lateral raises-25x15, 30x12, 35x10, 40x6
Bent laterals-35x12, 35x10, 45x10
Overhead DB ext-75x12, 85x10, 90x10
CG bench-135x10, 155x5, 185x5
Dips BW-3x12
Wide grip Pressdowns-80x12, 110x12, 120x10
single reverse pressdowns-30x3 setsx10
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Honest MoFo. Rare. ;)
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Ya. No point in lying. I could post a 225 BB press and then it would defeat the purpose of my goal. I don't mind PM flames because it has the effect of what Arnold said about showing your weak muscles and then training them to get big. I always wear shorts and cut offs because I have weak arms and calves. ;D
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3-1-07 (MAX-OT style?)
Chest/Biceps/Abs
BB Bench-135x12, 155x10, 195x4....slow reps squeezing top to bottom with pause at my chest
Incline Bench-135x6, 175x5, 175x6...same form
Incline Hammer Bench-2 plates a sidex 2 setsx4 reps
BB curls-65x10, 90x6, 90x5
DB curls-2 setsx 40 lbersx 6 reps
Cable curls-2 sets x90 lbsx 6 reps
Machine crunches-4x110 lbsx10 reps
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Cap- You'd LOVE some Heavy chains on the bar ends.
2 or 3 2"x12"s (screwgun 'em together) on your chest, brief touch & go off the boards.
That brief pause is like a energy reload.
You'll get strong and thick FAST. NO KIDIN.
Explode off the chest. Enough chain to slow the overspeed @ the top.
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3-2-07
Back
Pullups-BWx10, 10, 6.....dead hang slow contraction reps
TBar Rows-1 platex12, 2 platesx10, 4 platesx6, 4 plates and 25x5 reps
Pulley Rows-140x 2setsx 6 reps
CG pulldowns-2 sets x140 x6 reps....same form as pullups
Hammer Pulldowns-3 plates a side x2 sets x6 reps
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3-3-07
Delts/Triceps
BB press-95 lbsx12 reps, 135x8 reps, 155x4 reps
DB laterals-2 setsx 40lbers x 6 reps
Bent Laterals in Incline Bench-2 setsx 50lbersx 6 reps
Hammer Strength Shrugs-4 plates a sidex 6 repsx 2 sets
Overhead DB ext-70 lberx10, 100 lberx5 repsx 2 sets
CG bench-175x 5 repsx 2 sets
Reverse Grip pressdowns-2 setsx 90 lbsx 6 reps
Reverse grip one arm pressdowns-2 setsx40 lbsx 4 reps
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3-4-07
Legs/Abs
Front Squats-135x10, 175x6 x 2 sets
Reverse Smith Machine Lunges-155x5 repsx 3 sets
Seated leg curls-70 lbsx 10 reps, 110x 2 setsx 6reps
Stiff legged deadlifts-3 setsx 155x 6 reps
Seated calf raises-1 platex10 reps, 3 platesx 3 setsx 6 reps
(back really sore today so noth much work)
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Out of gym for a little over a week...be back to check on things. 8)
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Youd be stronger if you reduced the reps on your first sets, i.e. 135x15 is a waste...do 135x8 and move on....
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Youd be stronger if you reduced the reps on your first sets, i.e. 135x15 is a waste...do 135x8 and move on....
Ya I am thinking of cycling my training. That was a warmup set but you might be right. I'm thinking about doing GVT for 8 weeks and then going to another style (maybe Max OT) and then another type that I am working on myself. Back to the gym on Thursday. ;D
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3-22-07
Two weeks off now I'm back....a little tired, not too much work today
Chest/Biceps
Flat Bench-135x10, 155x10, 185x8
Incline Bench-135x10, 145x8, 155x6....stopping 1 inch off chest, pause, explode
Flat Flyes (extreme stretch)-30x8, 40x8, 40x8
Preacher curls-45x12, 65x10, 65x7
Single arm cable curls-30x10, 40x6, 40x6
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3-24-07
Delts/Triceps
BB press-45x20, 95x10, 135x7
Laterals-20x10, 30x10, 30x10
Bent laterals-30x10, 40x10, 40x10
GVT Skullcrushers-60x10x6 sets
I love the GVT for skullcrushers. I only got 6 sets but my triceps have never been this pumped.
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3-25-07
GVT Front Squats-135x10x10sets
too much blood in legs...dizzy
Hamstring curls-70x10 repsx5 sets
too dizzy and took off
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diet stats cardio?
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diet stats cardio?
5'10"
180 pounds
BF...dunno
No cardio right now...running starting May when I have more time
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Thursday March 29th
Chest/Biceps
Flat Bench-135x12, 185x8, 185x6....slow reps, squeezing and contracting for full rep
Incline Bench-135x10, 155x7, 155x6, 135x8...stop 1 inch from chest, same form as flat bench
Incline Hammer Strength-90xrep out x 2 sets
Preacher curls-45x20, 65x10, 65x8, 45x15....elbows in, hands wide
DB preachers-25x10, 30x10, 30x10
Hammer curls-30x10x3 sets
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Friday March 30th
Back
Pullups-4 setsx 12, 10, 8, 8 reps
Power Cleans- barx12, 95x12, 135x6, 155x4
Pulley Rows-100x12, 130x8, 140x6
Parallel wide grip pulldowns-100x12, 130x10, 145x8
Pretty dizzy from giving blood earlier so I left....
Saturday March 31st
Delts/triceps
BB press-95x10, 135x8, 135x6....delts still sore from chest...
Laterals-20x15, 30x10, 30x10....squeezing through out...raising only through contraction
Bent Laterals-30x10, 40x10, 40x10...same form as laterals
GVT Skullcrushers-60 lbs...only finished 7 setsx10....fucking hard as hell but awesome pump
April 1st
Legs
sore lower back so no GVT today
Front Squats-135x10x3 sets
Single leg Smith Squats-3 setsx 95 lbsx 8 reps
Leg extensions-70x20, 110x12, 130x10
Seated Leg curls-70x10, 90x10, 110x8, 90x10
GVT standing calves-70 lbsx10x10 sets....too light so next time I'm bumping up higher
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New Training Regime to follow. I already complete week one which I will post later. The workout is courtesy of one of our resident experts and he gave it to, I was skeptical, but the focus on power moves has 1.) made me a believer, 2.) made me more sore than I have ever been, 3.) will make me stronger which is how I got bigger from my original scrawny state.
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Ya. No point in lying. I could post a 225 BB press and then it would defeat the purpose of my goal. I don't mind PM flames because it has the effect of what Arnold said about showing your weak muscles and then training them to get big. I always wear shorts and cut offs because I have weak arms and calves. ;D
my exact thoughts! I'm weak too, we'll get at this together........great log bro....keep it up..what are your stats now?
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4/19
Chest/Biceps...new program credited to the person who gave it to me, varied a bit (aimed at getting strength up)
Flat Bench-135x8, 185x6, 185x6....slow controlled reps, pause at bottom
Incline Bench-135x5, 175x3, 185x2, 175x3....same form
Peck Deck-3x70x8 reps
BB curls-45x12, 65x8, 65x8, 65x8 reps....each rep from dead stop, full extension
Hammer curls-3x30'sx8 reps....dead stop after each rep
Machine 21's-3x50
4/20
Back (no more straps)
Weighted Chins-180+25lber...8 reps, 7 reps, 6 reps...needs alot of work but no straps so grip will get better
Cleans (each rep from floor)-95x8, 135x5, 145x5
DB rows-80x8, 80x8, 80x8
Pulley Rows-100x8, 110x6, 120x8 (last 2 reps had a bit of a swing, grip went at the end)
4/21
DB press-40x8, 50x8, 55x8....all the way down and up
Wide upright rows-65x8, 85x8, 105x8
Upright rows-65x8, 85x8, 85x6
CG bench (speed work)-135x5, 145x5, 145x5
Skullcrushers (slow reps)-65x8, 75x8, 75x8
weighted Dips (25 pounds added)-3x8reps
Pushdown-3x100 lbs
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4-22
Legs
still taking it easy after back injury, only soft tissue though
Squats-135x10, 175x6, 195x5...slow descent, pause at bottom, slow ascent
Lunges-3x95x9 reps
Leg Extension-110x10, 130x10, 135x10
Leg Curls-60x10, 70x10, 80x8
Drop set calves-3 plates a side, drop after 10 reps (5 toes out, 5 toes in) all the way down to no weight....70 continuous reps
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4-26-07
Chest/Biceps
Flat Bench-135x10, 135x10, 155x5, 185x3, 190x2, 185x3....full rep, pause at bottom
Incline Bench-145x6, 155x6, 165x5
BB curls-45x10, 65x8, 75x8
Hammer curls-30'sx8, 35'sx8, 35'sx8
21's-45 lbs, 45lbs
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good stuff Cap.
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New Goals: Perfect PFT score (3 miles in 18 min, 20 pullups, 100 situps in 2 min), strength, 5 pound muscle gain
5-14-07
Back:
Weighted pullups: 8 reps, 8 reps, 7 reps
Power Cleans: 95x5, 135x5, 155x5
DB rows: 3x90 lbsx8 reps
CG pullups: 7 reps, 6 reps, 5 reps, 4 reps, 3, 2, 1
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5-15-07
3 mile run: 25 min 23 sec
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Keep training hard bro...try adding a 2.5 plate to each side next week for your final set on your flat bench and aim for the same reps. try to slowly add weight but keep each rep positive and smooth.
Good luck!
8)
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3 mile run: 23 min 20 sec
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3 mile run: 23 min 20 sec
YOU THA MAN! I wish my fat ass could get up and run a mile in under ten..let alone FINISH 3. :-\ STICK WITH IT BRO! INSPIRATIONAL! :)
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Tuesday-OFF
Wed-5/16
Chest (Incline BB 3 sets, incline stop presses 1 set)
-135x5, 155x5, 175x5, 95x10
Delts (Smith machine rear presses, Wide upright rows)
-65x12, 85x12, 95x12
-65x8, 85x8, 85x8
Triceps (Weighted Dips/ reverse pressdowns)
-3x10 reps with 25 lbs added
-60x10, 70x8, 70x8
Pull-ups (1, 2, 3, 4, 5, 4, 3, 2, 1 reps)
-with 25 lbs added
Sit-ups (4x25)
Thurs-OFF
Fri-5/18
Back (Weighted Pull-ups / Power cleans)
-1, 2, 3, 4, 5, 4, 3, 2, 1 reps all with 25 lbs added
-95 lbsx5, 135x5, 155x5
Biceps (BB preacher curls 3x12, DB preacher curls 3x8)
-45 lbsx12 reps, 65x8 reps, 65x6 reps
-25 lbsx3 setsx8 reps
Sit-ups (4x25)
Calves ( toe press drop sets-2 sets)
-3 plates a side-5 reps per plate, 35 reps total
-3 plates and a 25 per side-5 reps per plate, 45 reps total
Sat-5/19
Chest (Flat Bench-3 sets, Stop press-1 set)
-135x5, 155x5, 185x5, 135x10
Delts (DB press 2 sets, cable rear laterals 3 sets)
-45 lbersx10, 65 lbersx7
-20 per sidex10 reps, 20 per sidex10 reps, 30 lb per sidex8 reps
Triceps (Weighted Dips / skull crushers 3x8-12)
-2, 4, 6, 8, 6, 4, 2 reps all with 25 lbs attached
-70 lbsx 8, 8, 6 reps
Sit-ups (4x25)
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Been awhile, here we go:
BACK
-Pullup pyramid with 25lbs made: 1, 2, 3, 4, 5, 6, 5, 4, 3, 2, 1 reps (try it and judge ;))
Power cleans: 135x6 repsx2 sets
Barbell Rows: 135x10, 185x8 (strict form like Yates, no straps so grip can get stronger)
BICEPS
-Olympic bar Preacher curls: 45x12, 65x10, 65x6 (weak, yes, but I like my "contraction only" form)
-Incline DB curls: 30 lbsx10, 35x8 reps, 35x6 reps
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how about you post those ridiculous run times you crazy shit! :D
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Haha. Asssssssssssssssssssss requested. 2 miles 12:08 min. ;D
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Wed
Chest
INCLINE BB BENCH-135x10, 155x7, 155x6 (stop on chest for 2 seconds, 5 second contraction to lockout)
Delts
BTN SMITH PRESS-95x12, 100x12, 100x12
WIDE UPRIGHT ROWS-95x10, 95x8, 100x8
Triceps
WEIGHTED DIPS-25 lbs added each set...3 setsx10, 10, 8
KNEELING OVERHEAD CABLE EXT-90x12, 110x10, 110x10
Situps-3x50 reps
FRIDAY
Back
PULLUPS-1, 2, 3, 4, 5, 6, 5, 4, 3, 2, 1 reps with 25 lbs added
BB ROWS-135x10, 185x7...slow contraction, 3 seconds
Biceps
BB PREACHER CURLS-45x12, 65x10, 70x6...3 second contraction
DB PREACHER CURLS-30 lb DBx3 setsx10
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Wed
Chest
INCLINE BB BENCH-135x10, 155x7, 155x6 (stop on chest for 2 seconds, 5 second contraction to lockout)
Delts
BTN SMITH PRESS-95x12, 100x12, 100x12
WIDE UPRIGHT ROWS-95x10, 95x8, 100x8
Triceps
WEIGHTED DIPS-25 lbs added each set...3 setsx10, 10, 8
KNEELING OVERHEAD CABLE EXT-90x12, 110x10, 110x10
Situps-3x50 reps
FRIDAY
Back
PULLUPS-1, 2, 3, 4, 5, 6, 5, 4, 3, 2, 1 reps with 25 lbs added
BB ROWS-135x10, 185x7...slow contraction, 3 seconds
Biceps
BB PREACHER CURLS-45x12, 65x10, 70x6...3 second contraction
DB PREACHER CURLS-30 lb DBx3 setsx10
DAMN that's an arm workout! Even I'm feeling that shit! great work today bro!
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SATURDAY
CHEST
FLAT DB BENCH-55x12, 65x10, 70x10 (working on good contraction and feeling the move again, will go heavier next week. Felt way too easy)
DELTS
DB PRESS-65x8, 70x4 (shoulder started swaying so I stopped), 55x6
CABLE REAR LATERALS-30x3 setsx 10 reps
TRICEPS
WEIGHTED DIPS+25 pounds-8 reps, 10 reps, 8 reps
KNEELING CABLE EXT-100x10, 110x10, 110x10
VBAR PRESSDOWNS-90x8 (shoulders took over so I stopped)
ABS
SITUPS-50 reps, 30 reps, 20 reps
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SUNDAY
LEGS
Squats-135x10, 185x7, 185x6...ATG each rep, contract up
Giant set...ala Sarcev
Round 1
Hack squats 25 lb on each side: 10 reps...feet together, toes forward
Smith Machine Squats-95 lbsx10 reps...wide stance, toes out
Smith Machine Stiff Deadlifts-95lbsx10reps
Smith Machine Front Squats-95 lbsx10 reps, shoulder width stance
Round 2
Hack squats 25 lb on each side: 10 reps...feet together, toes forward
Smith Machine Squats-95 lbsx10 reps...wide stance, toes out
Smith Machine Stiff Deadlifts-95lbsx10reps
Smith Machine Front Squats-95 lbsx10 reps, shoulder width stance
BW Walking Lunges for 20 yds
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SUNDAY
LEGS
Squats-135x10, 185x7, 185x6...ATG each rep, contract up
Giant set...ala Sarcev
Round 1
Hack squats 25 lb on each side: 10 reps...feet together, toes forward
Smith Machine Squats-95 lbsx10 reps...wide stance, toes out
Smith Machine Stiff Deadlifts-95lbsx10reps
Smith Machine Front Squats-95 lbsx10 reps, shoulder width stance
Round 2
Hack squats 25 lb on each side: 10 reps...feet together, toes forward
Smith Machine Squats-95 lbsx10 reps...wide stance, toes out
Smith Machine Stiff Deadlifts-95lbsx10reps
Smith Machine Front Squats-95 lbsx10 reps, shoulder width stance
BW Walking Lunges for 20 yds
how did your legs feel after compared to your regular leg day?
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how did your legs feel after compared to your regular leg day?
yeah no shit! give us the skinny man!
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Well, after the initial ego blow of using virtually no weight I really got into it. It was hard as hell going ATG every rep non stop. Today my legs are dead as hell. Wicked, no 2 mile run today. ;) I would say that that was my most strenuous leg workout today. My legs started to hurt within hours of the workout which was new to me. I recommend trying it. I think that my legs feeling like Jello since yesterday says something about the Milos method, anecdotally at least.
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Well, after the initial ego blow of using virtually no weight I really got into it. It was hard as hell going ATG every rep non stop. Today my legs are dead as hell. Wicked, no 2 mile run today. ;) I would say that that was my most strenuous leg workout today. My legs started to hurt within hours of the workout which was new to me. I recommend trying it. I think that my legs feeling like Jello since yesterday says something about the Milos method, anecdotally at least.
Yeah I feel ya. It's been two days and my legs are still sore from leg day.
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MONDAY
BACK
Pullup Pyramid-1, 2, 3, 4, 5, 6, 5, 4, 3, 2, 1 all with 25 lbs added
Power Cleans-135x5, 155x5, 155x5
BB rows-135x8, 185x6, 185x8
Pulldowns-125x12x3 sets
BICEPS
Olympic BB Preacher curls-45x12, 65x10, 75x5
DB Preacher curls- 30lbsx3 setsx12
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Well, after the initial ego blow of using virtually no weight I really got into it. It was hard as hell going ATG every rep non stop. Today my legs are dead as hell. Wicked, no 2 mile run today. ;) I would say that that was my most strenuous leg workout today. My legs started to hurt within hours of the workout which was new to me. I recommend trying it. I think that my legs feeling like Jello since yesterday says something about the Milos method, anecdotally at least.
was the gym empty? i guess doing most of it on the smith machine helped. my gym is so small, it would have to be totally empty to be able to move from exercise to exercise
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was the gym empty? i guess doing most of it on the smith machine helped. my gym is so small, it would have to be totally empty to be able to move from exercise to exercise
Both actually. I did the free weight squats and then went into the giant set. I figured doing most on the Smith Machine would be good because there is only one power rack and people have to do their BB curls you know. ;D Honestly, I can see why they use light weight and some Smith machine moves when doing this. Not easy at all. When I get more advanced with it I will try to go more free weight.
Edit: 12:00 min for 2 miles this morning.
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Pullup Pyramid-1, 2, 3, 4, 5, 6, 5, 4, 3, 2, 1 all with 25 lbs added
So how does this work exactly? I see you did it in your last workout as well, do you have a link i could read mate :).
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So how does this work exactly? I see you did it in your last workout as well, do you have a link i could read mate :).
http://www.military.com/NewContent/0,13190,Smith_072304,00.html
17 dead hangs with ease because of it. Enjoy the read.
Another pyramid that a buddy did which he said added 60 pounds to his bench.
SS pushup and situps. 20 down to 1. 20 pushups, 20 sit ups, 19 pushups, etc all the way down to 1. First time I did it I made it down to 10. Great workout.
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Cheers mate, interesting reading. Not quite sure how i would add it to my routine though. I may have a play around with it one day to mix it up a bit 8).
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Cheers mate, interesting reading. Not quite sure how i would add it to my routine though. I may have a play around with it one day to mix it up a bit 8).
Man I hear that. Caps got some kinda brutal training style that I can't even imagine the kinda pain this kinda guy must enjoy. Some kinda crazy S and M shit! ;) Nice work cap. ;D
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WED
CHEST
Incline BB bench-135x6, 155x6, 165x5....less reps and weight today on these sets with closer grip to get more stretch in the chest
Wide grip BB incline-135x7...wide as I could go, touch the chest, stop and contract
DELTS
Push Press-95x8, 105x7, 135x5...awkward to keep balance but fun
Wide grip upright rows-95x6, 105x6, 135x6
TRICEPS
Weighted Dips with 45 lbs-7 repsx3sets
Kneeling cable overhead ext-110x2x10 reps, 80x6 (this set using the bench like Larry Scott, much harder which is why I am going to use it)
Rope pressdowns-60x8, 60x6, 50x6 (shoulders taking over so I dropped the weight and then stopped all together)
ABS
Situps-40 reps, 30 reps, 30 reps
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THURS
2 mile run...95 degree heat. 12:04'84. It felt so much hotter. Not a bad run though.
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FRI
BACK
Pullup pyramid with 25 lbs added: 1,2, 3, 4, 5, 6, 5, 4, 3, 2, 1
Power cleans: 135x5, 165x5
Reverse BB rows: 135x6, 185x6
BICEPS
BB preacher curls: 45x10, 65x10, 75x8
Incline DB curls: 40x5, 35x6, 30x6
SATURDAY
Flat DB bench: 55x10, 70x10, 80x8 (pretty easy, still getting back to falling back with the weights)
Incline flyes: 40x 2 setsx 10 reps
DELTS
DB press: 65x8, 70x6
Cabel rear laterals: 30 lbs each arm x 2 sets x 10 reps
TRICEPS
Weighted Dips with 45 lbs: 8 reps, 6 reps, 7 reps
Skullcrushers: 45x8, 65x8 reps, 85x6 (hard reps on the last set. I would do them behind the head, pausing each rep on the bench before extending back up)
Kneeling cable extensions w/ bench: 80 poundsx10 reps, 90 pounds x 10 reps
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SUNDAY
LEGS
Squats-135x10, 185x12
Reverse Hack Squats-1 plate a sidex10, 1 1/4 plates x6 reps....awkward exercise but felt good
Good mornings-95x8, 105x8
Seated leg curls-110x10, 115x6, 130x6
ABS
Situps-40 reps, 40 reps...felt lethargic so I left
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MONDAY
2 mile run 12:24...shitty today. No energy but pushed hard.
BACK
Pullup pyramid with 25 lbs: 1, 2, 3, 4, 5, 6, 5, 4, 3, 2, 1
Power Cleans: 135x5, 155x5, 165x5....going to make the 5 lb jump next time
BICEPS
BB curls: 45x10, 65x10, 85x6
DB curls: 3x 40x 8 reps
ABS
Situps: 40 reps, 30 reps
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MONDAY
2 mile run 12:24...shitty today. No energy but pushed hard.
BACK
Pullup pyramid with 25 lbs: 1, 2, 3, 4, 5, 6, 5, 4, 3, 2, 1
Power Cleans: 135x5, 155x5, 165x5....going to make the 5 lb jump next time
BICEPS
BB curls: 45x10, 65x10, 85x6
DB curls: 3x 40x 8 reps
ABS
Situps: 40 reps, 30 reps
LOL that's a shitty run? I started running again. ...after i walked up 3 flights of stairs and was winded....that's not a good thing lol
nice arm workout too man! looks like you're getting it together!
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LOL that's a shitty run? I started running again. ...after i walked up 3 flights of stairs and was winded....that's not a good thing lol
nice arm workout too man! looks like you're getting it together!
Yea, it was crappy for me. Low energy, sore shins. Eh. Oh well.
Yea, arms are feeling good. Going really basic from now on, minus cable rear laterals. Power cleans are feeling good with the upper back.
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WED
CHEST
Incline bench-135x10, 155x10, 165x6...closer grip is still new and harder but I like it
DELTS
Push Press-135x6, 155x3, 155x2...losing balance
Wide upright rows-135x3 setsx5 reps
TRICEPS
Weighted dips with 45-8 reps, 10 reps, 7 reps
Skullcrushers-65x8, 85x4...tired
ABS
Situps-40 reps, 30 reps, 30 reps
Run (earlier)...12:13 for 2 miles
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heh, your run times are brutal man ;D
keep it up.
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FRIDAY JUNE 28
BACK
Pullup pyramid with weight: 1, 2, 3, 4, 5, 6, 5, 4, 3, 2, 1
BB rows-135x10, 185x8, 205x5
Hammer Strength Shrugs-2 platesx10, 3 platesx6
BICEPS
BB preacher curls-55x10, 75x8, 75x6
EZ bar preacher curls (close grip)-55x10, 65x6
ABS
Decline situps-35, 30, 25 reps
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SAT
CHEST
Flat Bench-135x10, 155x10, 185x4...closer grip still tougher but I am going to do 5x5 next week
DELTS
DB press-65x8, 70x7, 75x3....slipping DBs so I ended the set
Rear incline laterals-30x10x3 sets
TRICEPS
Weighted Dips +45-10 repsx 3 sets
Skullcrushers-65x10, 85x4...too heavy, dropping the weight
Overhead cable kneeling ext-110x2 setsx 8, 6 reps
Too much tricep work so I am switching things up next week
SUNDAY
LEGS
Squats-135x10, 185x10, 195x5...feeling good but a slight twinge on 195. More reps next week
Front squat-135x10, 155x10
Good mornings-95x10, 105x8, 105x6
Leg curls-70x10, 80x6, 80x5
ABS
Situps-40, 40, 35 reps
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MONDAY
Back
Pullup Pyramid with 25 lbs-1, 2, 3, 4, 5, 6, 7, 6, 5, 4
Power Cleans-135x5, 155x3, 165x2...tired today
BICEPS
BB preacher curls-55x12, 65x8, 75x5
DB curls-3 setsx40 lbersx6 reps
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MONDAY
Back
Pullup Pyramid with 25 lbs-1, 2, 3, 4, 5, 6, 7, 6, 5, 4
Power Cleans-135x5, 155x3, 165x2...tired today
BICEPS
BB preacher curls-55x12, 65x8, 75x5
DB curls-3 setsx40 lbersx6 reps
I like that you're always changing up your bicep routine. How's it feeling for you man?
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I like that you're always changing up your bicep routine. How's it feeling for you man?
I like it a lot and feel like the variety will help make them grow.
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I like it a lot and feel like the variety will help make them grow.
Well they're getting a good enough look at one particular routine to adapt to it and stop growing, you're always making them guess and in order to handle this kinda stress they gotta grow! I'm telling ya man. This mentality has put another 1/4" on my arms in a little over a month. That and I'm sure another lb of fat on my ass hahaha.
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Well they're getting a good enough look at one particular routine to adapt to it and stop growing, you're always making them guess and in order to handle this kinda stress they gotta grow! I'm telling ya man. This mentality has put another 1/4" on my arms in a little over a month. That and I'm sure another lb of fat on my ass hahaha.
WT, you ever try cuting back the carbs, & cardio on empty gut 1st thing in the morn?
Also, HGH + about 25mcg cytomell a 1/2 hr prior to that starving cardio. 2-3 times a week or so.
What Ai's you on? Try Letro? How's BP? Might drop it and some water w/ some of the various stuff.
Just a thought.
Cap you a hardcore Mutha ;)... You trying to gain Mass? That running is impressive, but ain't help grow new beef.
You still active duty? Then I guess the running is imperative...
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WED
Chest
Incline BB-135x5, 155x, 175x5
Delts
Clean and Press-95x5, 135x3, 155x3
Wide grip upright rows-135x3 setsx4 reps
Triceps
Weighted Dips (45lb added)-10 reps, 10 reps
Kneeling cable ext-100x10, 110x10
One arm reverse ext-30x2 setsx8 reps
FRI
Back
Pullup pyramid with 25 lbs-1, 2, 3, 4, 5, 6, 7, 6, 5, 4 reps
BB rows-135x6, 205x6, 185x6 (underhand)
Snatches-95x6
BICEPS
BB preachers-55x10, 65x10, 75x5
EZ curl preachers-75x10, 65x6, 65x6
SAT
Chest/Delts/Triceps
Flat BB Bench-135x5, 185x5, 205x2
DB press-70lbs eachx7, 75x4+1 forced rep
Wide grip prone rows (to chest)-105x10, 135x10
Weighted dips with 45 lbs-10 reps, 12 reps
Kneeling ext-110x10, 110x12
one arm pushdowns-30x10, 35x10
SUN
Legs
Squats-135x6, 195x10
Front squats-175x6
Leg curls-80x10, Drop set: 90x5, 60x5, 40x5
Leg extensions 150x12...could have done more but pussed out
Situps: 40 reps, 30 reps, 30 reps, 20 reps, 20 reps
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good stuff Cap, looks like you're getting stronger by the workout.
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good stuff Cap, looks like you're getting stronger by the workout.
Thanks SF, the decreased volume (because of work and running) and basic movements seems to be doing me some good. I added 5 reps to squats this week which pumped me up. I still like the cables for my last 2 triceps moves because of my shoulders taking over, though I like the skullcrushers in there.
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MONDAY
Back
-Pullup pyramid with 25 lbs: 1, 2, 3, 4, 5, 6, 7, 6...got tired and grip was going
-Power cleans: 135x3, 155x3, 165x3
Biceps
-BB preachers: 55x10, drop set: 75x6, 65x5, 45x8
-DB curls: 40'sx6, 7
-Hammer strength preacher machine: 75x5, 65x5, 55x5, 45x5
Run (earlier in the day): 1 mile..6:13...Tired
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WED
Chest/Delts/Triceps
Incline Bench-135x5, 155x5, 175x5
Clean and Press-135x3, 155x3, 160x3
Wide grip upright rows-Drop set: 135x4, 115x4, 95x4...Drop set: 140x3, 115x3, 95x4, 45x10
Weighted Dips: +45x10, +70x6 then drop to BWx6
Kneeling cable extensions: 100x10, Drop set: 120x6, 90x6, 60x10
Reverse one arm extensions: drop set 40x3, 30x4, 20x5.....drop set2: 35x5, 25x4, 15x5
One mile run earlier: 6:00
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TODAY's plan:
Chest/Biceps
Flat Bench-135x5, 185x5, 210x5
Incline Bench-135x5, 155x5, 165x5, WIDE GRIP 135xfailure
Hammer incline-90x8, 180xfailure
Preacher curls-?
DB spider curls (with supination)-?
Hammer curls-?
Running: Treadmill 2 miles starting at 8 min mile pace dropping to 6.5 min/mile for 2 miles...maybe faster ;)
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Wed (1/10)
Been away from here for awhile and had a two week lay off from the gym so weights are a bit down.
Chest/Biceps
Flat Bench-135x5 (warmup), 185x5, 185x5, 185x5
Incline Bench-155x5, 155x5, 155x4, 155x3
Incline Smith Machine (narrow grip)-155x5, 155x5
Preacher curls-45x8 (warmup), 65x6, 70x6
Incline curls-30x6, 35x6, 35x6
High cable curls-3x40 lbsx8
Seated cable curls on knees-2x40x25
Smith Machine calf raises-135x15, 225x10
1 mile: 6:58 min
1/11
Back
Pullups-15, 8, 8, 7, 7, 6
Power Cleans-190x3, 2
BB rows (45 degrees)-165x5x3 sets
Leg press toe press-2 plates a sidex10 reps, 3 platesx10 reps, 3 platesx10 reps
1 mile 6:58 min
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Nice power cleans bro, seem a little out of place in a bb'ing routine though! I like how you do the mile run afterwards too 8)
So I hear power cleans are pretty good for upper back thickness? What do you think? does it help with trap development too?
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Yeah, I'm def doing more of a hybrid training but it has gotten everything stronger and although the running has cut me up, I have lost actual weight so I am stoked.
My back has gotten thicker from top to bottom and I feel like I have to do more side delt work to balance out the trap development. My shirts never fit tighter, every delt head is bigger esp the rear delt, and just about everything else is getting bigger too.
Most times I run in the a.m but this time I ran afterwards. Very tiring. ;D
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Sat 1/12
Push Press-155x5x 3 sets
Wide upright rows-95x5x4 sets
Dips-25 reps, 20 reps, 13 reps
Incline skullcrushers-85x6, 6, 5
Machine dips-180x10, 12, 11
Pressdowns-80x15, 90x15, 12
Pullups-10 reps, 8 reps, 6 reps
Standing Smith machine calf raises-135x15, 225x10, 225x10, 245x10
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1/13 Legs
Front Squats-warm up with bar, 190x5x5, 5, 5, 5, 4
Leg Press SS with 2 platesx12, 12, 15
Stiff Deadlifts-190x5, 5, 5, 5
Situps SS ....30, 30, 35
with pushups-15, 15, 20
30 minutes later: 1 mile run 6:56
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1/16
I am now doing incline bench first and weights are down to try it out but I think it will benefit me more in the long run.
Chest/Biceps
Incline bench-135x5, 155x5x3 sets, 155x4 reps
Flat bench-155x5 repsx 3 sets
Preacher curls-45x10, 65x6, 65x6, 70x6
Incline curls-35x3 setsx6 reps
Cable curls-80x6x3 sets
Cable burnouts-40x25
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You = much stronger than Debussey!
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nice to see you bakc posting cap! how's training going for ya?!
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nice to see you bakc posting cap! how's training going for ya?!
Been okay. Got pretty run down being sick during Xmas and now I'm sick again..lol. Weights are down slightly but they will jump back up quickly. Power moves are my new passion. I love power cleans, high pulls, etc.
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GVT cycle
Tues
Full cleans-105 10x10
-fucking brutal. Light weight but trying to keep a grip on the bar after 7 sets was a bitch
Wed
Front Squats-105 10x10
-Again, pussy weight but it was a good workout. I probably could have started a bit higher but I wasn't sure how my legs would respond.
Thurs
-today is Incline....I'll post later
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GVT cycle
Tues
Full cleans-105 10x10
-fucking brutal. Light weight but trying to keep a grip on the bar after 7 sets was a bitch
Wed
Front Squats-105 10x10
-Again, pussy weight but it was a good workout. I probably could have started a bit higher but I wasn't sure how my legs would respond.
Thurs
-today is Incline....I'll post later
Good stuff.
Keep us updated on your progress!
8)
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GVT cycle
Tues
Full cleans-105 10x10
-fucking brutal. Light weight but trying to keep a grip on the bar after 7 sets was a bitch
That will definitely improve the more used to that movement you get. To help pre-emptively combat that grip fatigue, you could throw in once-a-week static holds (for up to 45-60 secs) of a barbell loaded with a weight that feels fairly heavy to you, such that after 30 seconds you feel like the bar is gonna slip outta your fingers.
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dude, high reps on clean is AWFUL. even with 95 pounds it'll knock your ass out. a buddy of mine used to do sets of 8-10 with 225 and i never understood how he did it without losing his lunch.
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Thurs
Incline Bench-95 10x10....I should have used a bit more to start. I haven't inclined in months and underestimated my strength and stamina. Guys looked at me funny because the weight was light but shit if this works and puts on the mass to break all my old strength barriers then so be it.
Tomorrow is push press.
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Overload-Thanks man. 6-8 weeks of this will be fun.
Pandy-I will try that. I also work a lot of pullups on daily PT and the head trainer had me doing single arm holds on the pullup bar for 1 minute at a time.
Magoo-That shit hurt from top to bottom. I woke up and thought "haha" and then I pulled my head up and said "fuck". My traps and upper back were toast.
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i don't think my traps and upper back have ever been as sore the next day as when i did long cleaning sessions. rough stuff. i almost cried trying to wash my hair. :P
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GVT cycle
Tues
Full cleans-105 10x10
-fucking brutal. Light weight but trying to keep a grip on the bar after 7 sets was a bitch
Wed
Front Squats-105 10x10
-Again, pussy weight but it was a good workout. I probably could have started a bit higher but I wasn't sure how my legs would respond.
Thurs
-today is Incline....I'll post later
sounds like a hell of a cardio session! ;)
brutal cleans.
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sounds like a hell of a cardio session! ;)
brutal cleans.
Yeah, I ran after the cleans...big mistake. It is like cradio but my muscles are sore too, but I can still function. I feel everything working to finish the set but I am not so wiped out the next day that I have to sit and do nothing.
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Friday
Push press-95 10x10
I really underestimated my strength starting this. I thought I was going to crap out on these but they were fairly easy. I alternated grips by set which hit the delts well. Triceps weren't as worked as I thought but I think that will come with heavier weights.
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Mon
Cleans-110....10x10
Tuesday
Incline bench-105....10x10....still easy but I'm not sure how much to jump up because I want to finish every rep and set
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so go up 10 pounds. you'll make it through MOST of those sets at least, then you can keep using that weight until you hit all 10.
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so go up 10 pounds. you'll make it through MOST of those sets at least, then you can keep using that weight until you hit all 10.
Yeah, we'll see how it goes. I'm sure it will get harder in the weeks to come.
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For right now you might consider only a 5lb increase because you are still in the breaking in phase. Know it sound like baby stuff, but GVT can be tricky in what you think you can handle in a workout at the beginning. One of the reasons some men will fail is from getting too ambitious and rush the weight they are using. Wind up finding that they can only get 7 or 8 reps when reaching the 6th or 7th set. The whole idea being that the goal is 100 reps overall (with the exact same weight on the bar), not 76, 84 or whatever they dropout at.
Like taking swings in a batter cage or taking hoop shots over and over again, your want to improve and train the motor skills/muscle/nerve impulse against an increasing resistance (weight) along with building strength and muscle mass. The story is that Olympic lifters used this form of training (10X10's) during off season. Some gained enough muscular weight to go up another bwt class. It also gave their joints a little rest from sets of 2's & 3's with much heavier weights. Good Luck.
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Wed
Push press-105...10x10....a little harder but already see new vascularity in the delts.
Fri
Front Squats-115 10x10....last 3 sets blew but I finished. Harder than normal because of the three mile run this morning. Good shit.
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big weights man, a 25 and a 5 on each side for push presses, how do you handle such massive tonnage?
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big weights man, a 25 and a 5 on each side for push presses, how do you handle such massive tonnage?
Lol at the trolling fox-ster....give GVT then big man. lol
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Lol at the trolling fox-ster....give GVT then big man. lol
are you going to honestly tell me that you couldn't handle at least 2 wheels per side for 10x10 on barbell squats? if not you need to stick to the heavy straight sets and build a foundation first.
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are you going to honestly tell me that you couldn't handle at least 2 wheels per side for 10x10 on barbell squats? if not you need to stick to the heavy straight sets and build a foundation first.
2 x45 lbers each side? Nope, I would never make that claim and have never heard anyone make that claim.
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hahaha, FOXy's back! ;D
once you get your conditioning in line i think you'll be getting a 10x10 with 225 in no time flat.
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hahaha, FOXy's back! ;D
once you get your conditioning in line i think you'll be getting a 10x10 with 225 in no time flat.
I'm not worried. I'll stick with it, switch back, and then work it back in again.
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haven't heard anyone make the claim of 225 for 10x10 on squats? you'd only have to be squatting in the high 300's or so for low reps to pull that off.