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hey gays,
Finallly decided I was gonna log my workouts on getbig. I'm not gonna lie...I'm already dreading the grilling and "monster" comments that are abt to come this way. I've been at it(working out) seriously since April last year, though I've been messing around with weights(was restricted to machines though) since summer 2004. I started out at bodyweight of 119 pounds(2004) and now stand at a pretty solid 170 lbs at 5'6"(maybe closer to 5'7'' now).
Early when I stared working out I read up on max-ot and followed that program like a brainwashed child..a good program though it contains some serious flaws. Next up was HST, quite a contrast to max-ot, which gave me some very good results. At around this time I was convinced of the high frequency, progressive and non-failure style of training, which I have kept up to this day with pretty good results. For example, march of last year I was squatting 185 for a hard 5 reps, but now I do 100+ pounds more than that for the same number of reps. This despite the leg injury that put me out for a couple of months in that time period.
(Read this if you're gonna skip the above)
The style of training I follow may seem unconventional and even crazy to some people, but they maybe ignorant of the fact that this is the way bodybuilders used to train back in the day. Similar principles are also used by powerlifters very successfully. Personally, I just love to train and try to increase the loads I'm lifting from workout to workout. My diet is just like any normal human being, save for more frequent and loaded up meals. No drugs, supplements...nothing. Next I'll post up my training routine and go from there.
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Right now I'm on an upper/lower routine that I've been on for a month. It is a modified version of the "Westside for skinny bastards" routine, which you can read about if u do a search on t-nation.com.The strength gains have been steady, and also exceptional in some cases.
The layout:
Day 1- Upper ME*
Day 2- Rest/cardio
Day 3- Lower ME
Day 4- Rest/cardio
Day 5- Upper RE* / Hypertrophy / Speed** day
Day 6- Rest
Day 7- Rest
Day 8- Lower RE / Hypertrophy / Speed day / Deadlift day
*ME = Max effort (3-5 rep max)
RE = Repetition effort
** Speed movements are done for Sqts and Bench press to improve explosiveness; 55% of 1 rm done for multiple sets of 3 as explosively as possible.
Upper ME movement: Decline bench press.
Lower ME movement: Parallel Squats (a little wider than shoulder width).
Deadlift movement: Regular Floor Deadlifts.
The ME movements are rotated frequently (or as frequently as possible) to prevent CNS fatigue. When training a movement very heavy, you are bound to stall on it in a few weeks. It is impossible to keep improving on it, especially if its trained with singles and doubles. Hence the rotation of the ME movements.
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The expanded layout (rest periods included):
Exercise ( rest period ): sets x reps
Upper ME:
Decline Bench Press(as needed): Ramp upto 5 rep max
Rev-grip Pendaly* Rows(2:30 rest): 3 x 6-8
Low-Incline Db Press(2:00 rest): 3 x 6-8
Bent-over Db Rows(2:00 rest): 2 x 10-12
OH Db Extensions <alternatted with> Preacher Curls (1:00 rest): 2 x 10-12
Rear Laterals(1:30 rest): 3 x 10-12
Lower ME:
Parallel Squats(as needed): Ramp up to 5 rep max
ATG** Pause Squats: 1 x 12-15
Good Mornings(2:00): 3 x 6-8
Leg Extensions(1:00): 3 x 12-15
Standing Calf Raises(2:00): 3 x 6-8
Ab Circuit: 3-4 select ab exercises done without rest
Grip/Forearm training: BTB forearm curls / Rev. grip Curls
Upper RE:
Speed Decline Bench(00:40): 6-8 sets of 3 reps
Bradford Presses***(2:30): 3 x 6-8
A-Trainer**** Flies(1:00): 3 x 10
Incline Bench(1:30): 3 x 8
Wide-grip Pullups <supersetted with> Db Pullovers(2:30): 3 x 4-6 <ss> 2 x 12
Tricep Dips <alternatted with> Alt. Db Curls (1:30): 3 x 5-7 <alt w/> 3 x 6-8
Side Laterals(1:00): 2-3 x 15-20
Lower RE:
Speed Squats(00:40): 6-8 sets of 3 reps
Full Floor Deadlifts(as needed): Ramp upto 5 rm
Full Front Squats(2:30): 3 x 6-8
Lying Leg Curls(1:30): 3 x 10
Seated Calf Raises(1:00): 3 x 15
Leg lifts(1:30): 3 x 8-12
*Pendaly Rows- back kept at 90 degree angle throughout.
**ATG = Ass to Grass
***Bradford Presses- alternating BTN press and military press (below chin)
****A-trainer flies- Strict cable flies with a supinated grip.
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I've had one workout this week on tuesday-
Tuesday, Dec 26
Upper RE:
Speed Decline Bench(00:40):
6 sets of 3 w/ 135
Bradford Presses(2:30): (new movement)
80 x 8
100 x 7
120 x 8
115 x 8
110 x 8
A-Trainer Flies(1:00): (One arm at a time)
10 x 10
10 x 10
10 x 10
Wide-grip Incline Bench w/ pause(1:30): (new)
115 x 8
115 x 10 (did 2 more reps cuz I rested mroe than 1:30)
120 x 7
Wide-grip Pullups <supersetted with> Db Pullovers(2:30):
BW+55 x 5 <ss> --
BW+55 x 5 <ss> 55 x 12
BW x 17 <ss> 55 x 12
Tricep Dips <alternatted with> Alt. Db Curls (1:30):
BW+55 x 7 <alt w/> 45's x 8
BW+55 x 6 <alt w/> 40's x 8
BW+35 x 7 <alt w/> 40's x 8
Side Laterals(1:00):
20's x 20
20's x 20
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Interesting at best...
why do you do decline instead of flat bench?
you have a good layout with alot of good exercises you don't see everyday...
which guys trained like this back in the day?
8)
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Interesting at best...
why do you do decline instead of flat bench?
you have a good layout with alot of good exercises you don't see everyday...
which guys trained like this back in the day?
8)
Thanks for the compliment. When I say older bb'ers trained like this back in the day, I mean they used to hit each muscle group 2-3 times a week atleast... a bb'er would train with much more volume than what is being used in my routine I would think... I chose decline instead of flat because I used flat as my pressing movement for the HST cycle I did right before I started this routine. Besides just getting sick of doing flat bench, I was really starting to stall on it so I made the switch.
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Sounds good...
i've done something similar a few years ago. i made very good gains with the protocol. i might try to find the layout again and give it another go.
I really like how you change up loads and reps...good stuff.
8)
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Very well done! And you follow a very strange routine, I think. I actually considered doing a similar routine once but never followed through. Now I've learned from you that maybe I should have tried that routine out! hehehe
Keep it up!
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Very well done! And you follow a very strange routine, I think. I actually considered doing a similar routine once but never followed through. Now I've learned from you that maybe I should have tried that routine out! hehehe
Keep it up!
Dont tell me ur quitting figgs, and going back to the dark side lol.
ONly messing mate, good work haider. keep it up and keep updating!!
davie
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Dont tell me ur quitting figgs, and going back to the dark side lol.
ONly messing mate, good work haider. keep it up and keep updating!!
davie
hahaha NEVER!!!
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Haider thats good but overcomplicated imo, however if it works great!
Never got on with HST the strain on back was real bad although I was doing really well until I injured.
Good luck
ta ta
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wow, thanks for the comments guys, keep them coming. Your maa, I thought someone would say that my routine seems complicated. I think at the surface it may seem so, especially with the lengthy explanations and such, but really it is pretty simple and so is the exercise selection.
Now on with the workouts:
Wednesday, Dec 27th: Ping pong and cardio. 30 minutes of "intense" ping pong followed by a mile run on the rack which took me approximately 8 minutes. Nothing impressive, just getting started on the cardio back up again.
Thursday, Dec 28th:
Lower RE:
Speed Squats(00:40):
6 sets of 3 w/ 185
Full Floor Deadlifts(as needed)*:
165 x 5 (double overhand grip)
225 x 5 (double overhand grip)
275 x 5 (double overhand grip)
330 x 5 (over-under grip)
385 x 5 (over-under grip) (10 lb PR)
315 x 5 (over-under grip).... cool down
Full Front Squats(2:30):
200 x 8 (5 lb PR)
190 x 8
180 x 8 :o
Seated Calf Raises(1:00): (new)
50 x 15
50 x 15
50 x 15 burrrrrn
Leg lifts(1:30):
BW+15 x 10
BW+15 x 8
BW+10 x 12 ("volume" PR)
Lying Leg Curls(1:30): (new)
95 x 10
95 x 10
95 x 10 (this one with only 60 sec rest)
*Deadlifts are completely reset for each rep.
Was real fired up to get the 385 x 5 PR with the deadlifts. By far the hardest and most tiring set of deadlifts I have ever done. Looking forward to adding another 20 lbs to my 5 rm to put it at 405(previous best at 405 was a double). Front Squats were a bitch... got real winded on those, and hated every single set..but you gotta do it! 8) The rest of the workout was pretty mucha cool down compared to what I had already done. The only problem faced there was this moron who wouldnt let me complete my last set of leg curls while I was doing the set!! Dumbfvck.
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Last workout of the week- Alternated my main exercises to save time cause I had to go to an Eid party, that I was late to anyway cuz of the workout. Didn't alternate the arm exercise cause someone was on the preacher curl already. Triceps were real weak yesterday for wahtever reason, think I may do them after preacher curls or move them on leg day altogether. >:(
Saturday, Dec 30th:
Upper ME:
Decline Bench Press <alternated with> Rev-grip Pendaly Rows (2:00):
95 x 5 <alt w/> 95 x 8
115 x 5 <alt w/> 150 x 8
150 x 5 <alt w/> 150 x 8
180 x 5 <alt w/> 150 x 8 (5 lb PR)
210 x 5 (5 lb PR) <alt w/> -------
Low-Incline Db Press <alternated with> Bent-over 1-arm Db Rows (2:00):
75's x 8 <alt w/> 90's x 12
75's x 8 <alt w/> 90's x 12
75's x 8 (5 lb PR)<alt w/> ---------
OH Db Extensions (1:30):
60 x 9 (-2 reps)
60 x 8
55 x 7 BALLS >:( >:(
Preacher Curls (1:30):
60 x 12 (1 rep PR)
58 x 6 -DS- 48 x 3 -DS- 28 x 3
Rear Laterals <alternated w/> Side Laterals (1:30):
45's x 10 <alt w/> 30's x 10
45's x 10 <alt w/> 30's x 10
45's x 10 (5 lb PR) <alt w/> 35's x 8 (someone took the 30's)
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Interesting approach to training. I would like to encourage you to post before and after pics to keep track of progress.
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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.
Lower ME:
Standing Smith-machine Calf Raises*(2:00): (new)
135 x 8
145 x 8
155 x 8
160 x 6
Parallel Squats(as needed):
125 x 5
170 x 5
215 x 5
260 x 3
305 x 5 :o Another 10 lb PR...3 weeks in a row now 8)
ATG Pause Squats:
190 x 11
Good Mornings(2:00):
205 x 8
215 x 8... easy 5 lb PR
Leg Extensions(1:00):
85 x 15 (close stance)
85 x 15 (medium stance)
85 x 10 (wide stance) -DS- 70 x 5 -DS- 55 x 5 -DS- 40 x 5 -DS- 25 x 5 (all dropsets w/ medium stance)
Ab Circuit:
N/A
Grip/Forearm training:
N/A
*assuming the bar is 35 lb.
Tiring, tiring workout. Had to wait around forever for the squat rack to clear up, so I had to miss some exercises. Last rep on sqts may have been just a bit shy from being parallel, very close so I'm gonna call it a PR. 3 plates is gonna be very difficult so Im gonna have to psyche myself a little bit extra for that next week. I know that if can get myself to focus a little more I can definitely get the 315 x 5...hitting it for a single has been a goal for a long time and surprisingly it hasnt really hit me yet that Im going for a 5 rep max with it. Leg extensions were pretty intense, hit failure on them on the last set but I dont really give a shit. Quads are sore today, not super sore, but just right.
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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.
Lower ME:
Standing Smith-machine Calf Raises*(2:00): (new)
135 x 8
145 x 8
155 x 8
160 x 6
Parallel Squats(as needed):
125 x 5
170 x 5
215 x 5
260 x 3
305 x 5 :o Another 10 lb PR...3 weeks in a row now 8)
ATG Pause Squats:
190 x 11
Good Mornings(2:00):
205 x 8
215 x 8... easy 5 lb PR
Leg Extensions(1:00):
85 x 15 (close stance)
85 x 15 (medium stance)
85 x 10 (wide stance) -DS- 70 x 5 -DS- 55 x 5 -DS- 40 x 5 -DS- 25 x 5 (all dropsets w/ medium stance)
Ab Circuit:
N/A
Grip/Forearm training:
N/A
*assuming the bar is 35 lb.
Tiring, tiring workout. Had to wait around forever for the squat rack to clear up, so I had to miss some exercises. Last rep on sqts may have been just a bit shy from being parallel, very close so I'm gonna call it a PR. 3 plates is gonna be very difficult so Im gonna have to psyche myself a little bit extra for that next week. I know that if can get myself to focus a little more I can definitely get the 315 x 5...hitting it for a single has been a goal for a long time and surprisingly it hasnt really hit me yet that Im going for a 5 rep max with it. Leg extensions were pretty intense, hit failure on them on the last set but I dont really give a shit. Quads are sore today, not super sore, but just right.
Good for u bro, as alexx said its an interesting way to train, but im glad ur doing it as it offers others a chance to see of differing methods of weight lifting. Keep those numbers going up bro!!
Can i be stupid and ask why u do squats then ass to grass pause squats? And y only one set??
Im sure il have more questions but thats what i noticed 1st?!
davie
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Good for u bro, as alexx said its an interesting way to train, but im glad ur doing it as it offers others a chance to see of differing methods of weight lifting. Keep those numbers going up bro!!
Can i be stupid and ask why u do squats then ass to grass pause squats? And y only one set??
Im sure il have more questions but thats what i noticed 1st?!
davie
Thanks dave. The ATG pause set can be looked as as a cool down/ back off set, or just to throw in a set beneficial for hypertrophy purposes. The pause set also has the advantage of training for "power out of the hole". So really there's only positive things about that set ;) Only 1 set because IMO that's all the workload I can handle reasonably. A set of 12 after a heavy, heavy ass (for me) set is pretty draining.
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Thursday, Jan 4th
Upper RE:
Speed Decline Bench(00:40):
6-8 sets of 2-3 w/ 135
Bradford Presses(2:30): (w/ thick bar)
85 x 8
105 x 7
125 x 8 hard
120 x 7
115 x 6
A-Trainer Flies(1:00): (One arm at a time)
15 x 10
15 x 8
10 x 7
Wide-grip Incline Bench w/ pause(1:30):
120 x 8
120 x 8
120 x 8 (not full rep but very close)
Wide-grip Pullups <supersetted with> Db Pullovers(2:30):
BW+60 x 5 <ss> --
BW+60 x 5 <ss> 55 x 12
BW+60 x 5 <ss> 55 x 12
BW x 15 <ss> 55 x 12 :o (very tiring)
Tricep Dips <alternatted with> Alt. Db Curls (1:30):
BW+60 x 7 <alt w/> 45's x 8
BW+60 x 6 <alt w/> 45's x 6
BW+60 x 5 <alt w/> 40's x 8
As usual my pressing sucks ass. I think it may have to do with the thick bar. For some reason they've changed over to thick bars from the usual olympic bars for like a year now.. there's only one oly bar left >:( I will definitely use that next time and see if it helps. Decided to up the volume on pullups and did an extra set of 5 while keeping the last burn set. Lats were fried after this, and forearms were super pumped! I had to wait a couple min before I was able to do dips because of this. Very tiring workout. Almost time to switch some exercises... I'm feeling the overtraining seeping in!
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Saturday, Jan 6th:
Lower RE:
Full Floor Deadlifts(as needed)*: Thick bar
175 x 5 (double overhand grip)
225 x 5 (double overhand grip)
285 x 5 (double overhand grip)
340 x 5 (over-under grip)
395 x 4 (over-under grip)
Speed Squats(00:40):
8 sets of 3 w/ 185-195
Full Front Squats(2:30): Oly Bar
135 x 8- acclimation
185 x 5- acclimation
205 x 7
115 x 20 too easy
Seated Calf Raises(1:00):
55 x 15
55 x 15
55 x 13 burrrrrn
Leg lifts(1:30):
N/A
Lying Leg Curls(1:30): (new)
100 x 10
100 x 10
100 x 10 (this one with only 60 sec rest)
*Deadlifts are completely reset for each rep.
Couldnt get leg lifts in and had to finish my last set of leg curls early again cuz I ran out of time. I think I'm done setting PR's on deadlifts now ;D I think I've already put on 20+ pounds to my deadlift since I started on this routine. The goal of 405 x 5 right now is just too unreasonable...maybe in 1-2 months. I think I have it in me to deadlift 3x bodyweight(ultimate goal), but for that I'll have to train singles and doubles.
Any suggestions for a replacement for deadlift ME movement will be appreciatted. Or any critique of the program.
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haider, two things you may want to take into consideration:
Westside Barbell Club uses steroids, ie when applying Westside training, one should at least consider looking on the volume of sets.
The minimal rest between sets are hogwash. You want to recruit the strongest muscle fibers, google for "Henneman's Principle" if you want to study it more, and they need the longest recovery time, a muscle fiber can't work partially, it either works 100%, or it doesn't.
So a long rest between sets is, IMO, nothing wrong. It's good.
Two things you may want to consider.
-Hedge
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hey bro, another question (i told u id have more lol), y bradford presses (which im taking are 1 rep of Press behind neck, followed by rep of military press etc etc)??
They seem interesting!!
davie
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haider, two things you may want to take into consideration:
Westside Barbell Club uses steroids, ie when applying Westside training, one should at least consider looking on the volume of sets.
The minimal rest between sets are hogwash. You want to recruit the strongest muscle fibers, google for "Henneman's Principle" if you want to study it more, and they need the longest recovery time, a muscle fiber can't work partially, it either works 100%, or it doesn't.
So a long rest between sets is, IMO, nothing wrong. It's good.
Two things you may want to consider.
-Hedge
Thanks for your comments hedge. I think you may have mistaken this with a purely strength routine, or something along those lines. I enjoy lifting heavy weights but also like bodybuilding exercises and methods. Conjugated periodisation if you will. You're wrong to assume that this is a westside template, though it is similar in that I have ME and RE days while rotating exercises frequently. This is a "westisde for skinny bastards" template(by defranco) which is an improvisation of the westside template to help build strength and mass. Hence the shorter rests on some exercises, which I have read is beneficial for hypertrophy (it was a while ago, I can dig it up for you if you want). As for the exercises with 2:30 rest, that is so I can get those movements in within a reasonable amount of time in my workout. Though I am thinking about dropping this time limit on my ME days for db presses and db rows.
hey bro, another question (i told u id have more lol), y bradford presses (which im taking are 1 rep of Press behind neck, followed by rep of military press etc etc)??
They seem interesting!!
davie
Yes, I had to pick a pressing exercise for shoulders so thats the one I chose. No real reason to it, except that I watned to try something new. I like them, even though I can handle much mroe weight on regular militaries :)
and sorry gays, didnt update my last workout. It's too late right now so I'll get to it in the morning. Adios.
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Tuesday, Jan 9:
Upper ME:
Decline Bench Press <alternated with> Rev-grip Pendaly Rows (2:00):
95 x 5 <alt w/> 95 x 8
125 x 5 <alt w/> 155 x 8
160 x 5 <alt w/> 155 x 8
185 x 5 <alt w/> 155 x 8 (5 lb PR)
210 x 4 <alt w/> -------
Low-Incline Db Press <alternated with> Bent-over 1-arm Db Rows (2:00):
80's x 8 <alt w/> 95's x 12
80's x 8 <alt w/> 95's x 12
80's x 6 (5 lb PR)<alt w/> ---------
Straight-Bar Preacher Curls <supersetted with> Standing Barbell Curls (1:30):
65 x 12 (5 lb PR) <ss> ---
65 x 6 <ss> 65 x 4
dropset: 35 x 4 <ss> 35 x 12 :o super pump
OH Db Extensions (1:30):
60 x 12
60 x 12
55 x 12 YES 8) 8)
Rear Laterals <alternated w/> Side Laterals (1:30):
N/A
Awesome. Satisfied with the way I ended the declines in the cycle, next up is either Flat Bench or Incline's. I think I may go with Incline's. Funny incident with the Db Inclines also. Without realising it, I picked up a 90 and an 80 for the first attempt at the set... so I wasted some precious time resting up and resetting for the exercise ;D A bit embarassing, but I got my goal of 8 reps so that's all that matters. On the same note, this is the fastest I have ever progressed with any db pressing movement. Good shit 8)
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Tuesday, Jan 9:
Upper ME:
Decline Bench Press <alternated with> Rev-grip Pendaly Rows (2:00):
95 x 5 <alt w/> 95 x 8
125 x 5 <alt w/> 155 x 8
160 x 5 <alt w/> 155 x 8
185 x 5 <alt w/> 155 x 8 (5 lb PR)
210 x 4 <alt w/> -------
Low-Incline Db Press <alternated with> Bent-over 1-arm Db Rows (2:00):
80's x 8 <alt w/> 95's x 12
80's x 8 <alt w/> 95's x 12
80's x 6 (5 lb PR)<alt w/> ---------
Straight-Bar Preacher Curls <supersetted with> Standing Barbell Curls (1:30):
65 x 12 (5 lb PR) <ss> ---
65 x 6 <ss> 65 x 4
dropset: 35 x 4 <ss> 35 x 12 :o super pump
OH Db Extensions (1:30):
60 x 12
60 x 12
55 x 12 YES 8) 8)
Rear Laterals <alternated w/> Side Laterals (1:30):
N/A
Awesome. Satisfied with the way I ended the declines in the cycle, next up is either Flat Bench or Incline's. I think I may go with Incline's. Funny incident with the Db Inclines also. Without realising it, I picked up a 90 and an 80 for the first attempt at the set... so I wasted some precious time resting up and resetting for the exercise ;D A bit embarassing, but I got my goal of 8 reps so that's all that matters. On the same note, this is the fastest I have ever progressed with any db pressing movement. Good shit 8)
Good work bro, good to hear ur progressing.
Iv been trying to choose my 2 chest exercises recently, and at the mo im doing flat BB and incline DB, after i stall im going to do incline DB then low incline BB, as i think low incline is a good exercise. Im only doing flat BB as i ahvnt done it in ages (preferring flat DB instead) so i wanna see how my weights have gone up.
Your exercises interest me, what are pendally rows??
davie
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Good work bro, good to hear ur progressing.
Iv been trying to choose my 2 chest exercises recently, and at the mo im doing flat BB and incline DB, after i stall im going to do incline DB then low incline BB, as i think low incline is a good exercise. Im only doing flat BB as i ahvnt done it in ages (preferring flat DB instead) so i wanna see how my weights have gone up.
Your exercises interest me, what are pendally rows??
davie
Thanks for you comments and questions davie. In my last cycle I used Flat Bench and Dips for my chest exercises for HST. It worked well as I maanged to add some more thickness to the chest, espcially around the sternum. This was probably because of the addition of dips. My progression on flat bench stalled towards the end pretty badly, and I needed to change up exercises anyway, hence the switch to declines for this cycle.
Anyway, pendaly rows are a stricter type of Barbell Row performed with an arched back at a 90 degree angle to the floor. For each rep, the bar is set on the floor and the middle back allowed to round. The rep is then performed by explosively rowing to the stomach, arching the middle back simultaneously. It is usually performed with an overhand grip. I just chose to do with a reverse grip in this cycle to allow for some variation.
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Thursday, Jan 11
Lower ME:
Parallel Squats(as needed):
125 x 5
175 x 5
220 x 5
270 x 3
Walk out with 385..
315 x 4 :o
ATG Pause Squats:
195 x 12
Good Mornings(2:30):
225 x 8
225 x 8
Standing Smith-machine Calf Raises*(2:00):
170 x 8
175 x 8
190 x 6
125 x 12
Leg Extensions(1:00):
90 x 15 (close stance)
90 x 15 (medium stance)
80 x 15 (wide stance)
Ab Circuit:
N/A
Speed Deadlifts (random rest periods):
Many singles and doubles w/ 225-245 with variuos grips and stances.
Power Shrugs(deadlifted from the ground)**: (1:00)
245 x 6 (double overhand)
245 x 4 (double overhand)
245 x 4 (double overhand)
245 x 12 (over-under) easy
*assuming the bar is 35 lb.
**Grip training, reps till grip gives out
Good but long workout. Squats were feeling heavy today, and it felt as if I had to go down deeper to reach parallel for whatever reason. A little bit of a mess up on the 4th rep though, as my brother who was spotting me gave me a little bit of a push on the way up even though I didn't ask him to. I'll count it, though it was a bit slow on the way up.
Also decided to do speed deadlifts along with some grip training using power shrugs. My forearms are sore today after doing this.
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http://www.exrx.net/WeightExercises/Hamstrings/BBGoodMorning.html
You did this with 225 pounds for 8 repititions?
Hahaha, you're a crackpot.
Twice. :-*
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Yet only do 315 four times... ::)
You must have stick legs and a back that gives Coleman a run for his money :-\
I guess you are a dwarf, so the mechanics of the movement might be different for you hobbits.
haha, you know, I can easily get you banned from the training forum for this. Hedgehog is very strict about this shit, messing up someone's journal because of a personal grudge. Your bitterness and spiteful comments really speak for your character.
As for the lift, I can Squat 315 for 4, so what is 225 gonna feel like on my back? I can deadlift 395 for 4 reps, so a 225 good morning really doesn't seem that outrageous to me. Unless you're at the stage where you're only squatting 225 for sets of 3, then I can see where you're coming from.
When I first got on getbig, I couldnt even squat 205, so a 225 good mroning woulda seemed outrageous to me also. Nordic, you'll get there someday, rep by rep, you can climb upto sets of 225 for sets of 5....one day... maybe another year of HIT will get you there ;)
Also, there's many variations to the Good Morning...Bent-leg, Stiff-leg,Wide stanced, Olympic style, Seated, Good Morning's from the Rack, Band G.M.'s, Chain GM's, etc etc. Right now I'm doing slightly bent-leg Good mornings, and not quite as deep as the guy is in the picture. Any closer than 30 degrees to parallel and I start feeling uncomfortable and the lower back starts to round.
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Keep this thread on-topic.
Off-topic BS was deleted.
Thanks.
-Hedge
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Thanks for ridding us of the nuisance Hedge ;)
Moving on with the updates ( I never updated my saturday workout):
Saturday, Jan 16
Upper RE:
Speed Flat Bench(00:40):
115 x 3
115 x 3
115 x 3
115 x 3
125 x 3
125 x 3
135 x 3
135 x 1
Bradford Presses(2:30): (w/ thick bar)
85 x 8
115 x 3 (all BTN)
130 x 7
95 x 12
A-Trainer Flies(1:00): (One arm at a time)
15 x 10
15 x 10
15 x 10
Wide-grip Incline Bench w/ pause(1:30):
125 x 8
125 x 8
125 x 8
Wide-grip Pullups <supersetted with> Db Pullovers(2:30):
BW+65 x 5 <ss> 60 x 12
BW+65x 3 <ss> 60 x 12
BW+55 x 4 <ss> 60 x 8
Tricep Dips <alternatted with> Alt. Db Curls (random rest periods):
BW+65 x 5 <alt w/> 45's x 8
BW+65 x 5 <alt w/> 45's x 7
--------- <alt w/> 45's x 4 -DS- 30's x 8 -DS- 25's x 4
Enjoyed this workout though I woulda liked to have more time. Other than that, it felt pretty good except the pullups I crapped out on... I'm gonna drop those, replace 'em with hammer chins or something. And less supersets with pullovers, they defnitely drained me for my 2nd set. Also will be changing the tricep exercise.
8)
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Tuesday, Jan 16th:
Lower RE:
Full Floor Deadlifts(as needed)*: Oly Bar
165 x 5 (over-under grip)
225 x 5 (over-under grip)
285 x 5 (over-under grip)
345 x 3 (double overhand w/ straps)**
405 x 5 (double overhand w/ straps)!!!!!!!!!!!!!!!!!!!!! :o
Full Front Squats: Oly Bar
135 x 8- acclimation
185 x 5- acclimation
215 x 3 too heavy
155 x 20 :o
Speed Squats(00:40):
f... that
Db Seated Calf Raises(random short rest periods):
25's x 15
50's x 15
50's x 20
50's x 20
Nautilus Kneeling Leg Curl (new)<alternated with> Leg lifts: (random rest periods)
70 x 10 <alt. w/> BW+15 x 12
70 x 12 <alt. w/> BW+15 x 12
70 x 12 <alt. w/> BW+15 x 12
*Deadlifts are completely reset for each rep.
**Straps were used because the bar at this gym is slippery
First day back at the college gym and Holy workout!! After the speed deadlift session I did the other I found a sweet stance and hand positioning that helped me move the bar faster. So this workout I decide to go for the 405 x 5 PR in hopes that I could use the technique, and it worked! For extra help, I also chose to do this exercise with only socks on. I can't believe I got it!! 8)
The 20 repper on front squats were effin killer after all that..shit. Tried a hand at some new exercises, the db seated calf were pretty weird and they'll take some getting used to do...the stretch on these isnt as good as on the machine version of it.
Now I'm looking forward to the new exercises coming up this week 8)
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A little update... haven't worked out since tuesday. Figured I needed the extra rest anway as I've been feeling pretty tired. Thinkin I should rest the weekend as well and start fresh back on monday.
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Worked out yesterday at the gym by our house (not the college gym). Did this mainly cuz I wanted to finish off the Low incline db presses with the db's they have there.. I hate the ones at college.
Saturday, Jan 20:
Upper ME:
Flat Bench Press: (new)
95 x 5
115 x 5
135 x 5
155 x 5
185 x 3
185 x 3
Rev-grip Pendaly Rows:
160 x 8
160 x 6
160 x 6
Low-Incline Db Press :
80's x 8
80's x 8
80's x 7.5 :P
Bent-over 1-arm Db Rows:
100's x 12
Straight-Bar Preacher Curls <supersetted with> Db Hammer Curls (1:30):
30's x 12 <ss> 30's x 4
25's x 10 <ss> 30's x 4
OH Db Extensions (1:30):
65 x 12
65 x 12
65 x 9
Started a new ME exercise, and chose to do flat bench. Just getting used to it again, and it did feel awkward and weak. Felt shitty the whole workout, jsut glad I got through it. Completely changing all the exercises, the one's I didnt change this workout, next week (except for overhead DB ext). I will also be rotating my exercises more frequently from now on, overtraining is a bitch.
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f*** this man, Im doing a deload/recovery week now... I've been feeling really tired and motivation is nill. Napped 2 hrs in the evening, so I did a deload workout with the new exercises I picked after that..
Monday, Jan 23
Lower ME:
Parallel Box Squats(to a bench):
95 x 5
135 x 5
185 x 5
225 x 5
225 x 5
Sumo SLDL's
95 x 8
145 x 8
195 x 8
Standing Calf Raises in the Squat Rack (toes on platform)
45 x 12
45 x 12
95 x 8
95 x 8...very weird exercise
Speed Deadlifts (random rest periods):
singles and doubles w/ 225-245 with variuos grips and stances.
Power Shrugs(deadlifted from the ground)**: (1:00)
245 x 7 (double overhand)
245 x 5 (double overhand)
245 x 3 (double overhand)
245 x 7 (over-under)
**Grip training, reps till grip gives out
Just a lazy, lazy ass workout. did everything with snails pace. Squats felt way heavier than they should have. Didn't feel liek doing anything after the calf raises.. Monster workout!
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Hey haidar you are making some awesome progress. How are your size gains coming?
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Hey bro, its been good reading up on ur progress, keep it up.
If ur really feeling tired and sluggish, i know alot of people say a achange is as good as a rest, but mayb us should take a week off, recharge, eat like a mad man, and come back ready and raring to go?!
davie
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Hey haidar you are making some awesome progress. How are your size gains coming?
Thank you Alex! Going by the mirror, I'm satisfied by the size gains, particularly in the legs and arms where I wanted to improve. My top priority is chest though, since the asymmetry in my chest is absolutely horrendous. When I mean asymmetry, I really mean it is some serious asymmetry... noticeable even when I have a shirt on. May take some pics to realy show u guys how bad it is. I will try doing one arm cable flies only for the right side to correct it.
Hey bro, its been good reading up on ur progress, keep it up.
If ur really feeling tired and sluggish, i know alot of people say a achange is as good as a rest, but mayb us should take a week off, recharge, eat like a mad man, and come back ready and raring to go?!
davie
yo dave! 8) Thanks for the advice bro, and trust me when I tell u that doing a deload doesnt put any strain on the body. IMO it is better than taking the week off altogether. Also gives me a chance to practice the movements with light weight before Im really ready to blast the weights! Hopefully, that will be next week 8)
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Thank you Alex! Going by the mirror, I'm satisfied by the size gains, particularly in the legs and arms where I wanted to improve. My top priority is chest though, since the asymmetry in my chest is absolutely horrendous. When I mean asymmetry, I really mean it is some serious asymmetry... noticeable even when I have a shirt on. May take some pics to realy show u guys how bad it is. I will try doing one arm cable flies only for the right side to correct it.
yo dave! 8) Thanks for the advice bro, and trust me when I tell u that doing a deload doesnt put any strain on the body. IMO it is better than taking the week off altogether. Also gives me a chance to practice the movements with light weight before Im really ready to blast the weights! Hopefully, that will be next week 8)
Forget about bench presses then. Do dumbell presses and unilateral machine presses. Keep the weight the same on each hand and go for 8 reps with a controlled negative. At least that is my recommendation.
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Forget about bench presses then. Do dumbell presses and unilateral machine presses. Keep the weight the same on each hand and go for 8 reps with a controlled negative. At least that is my recommendation.
I agree, and thats what I did with the 3 sets of 8 of Incline Db presses. The only benching exercise Im gonna keep is my Max Effort exercise, which Im not using for size gains anyway. Will stick to db exercises and flies otherwise.
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Deload Workout 2: Wednesday, Jan 24
Upper RE:
Speed Flat Bench:
8 sets of 3 w/ 95-115 using various grips.
Clean and Presses:
65 x 5 (+5 hang cleans)
75 x 5 (+5 high pulls)
85 x 5 (+5 high pulls)
95 x 5 (+5 high pulls)
1-arm A-Trainer Flies (no rest): (Single pulley)
1st pin x 5
1st pin x 5
1st pin x 3
Cybex Incline Chest Press
50 x 10
70 x 10
90 x 10
Hammer-grip Pulldowns:
? x 10
? x 8 (dont remember the weight)
BTB Pushdowns:
? x 10
? x 10
Stack x 12 (could have repped for 30 if I wanted)
Hammer-grip Db Presses:
50's x 10
55's x 8
BB Curls(back resting on wall):
40 x 10
50 x 10
+ side and front laterals
Kinda fun to do clean and presses again. Pretty tiring even with light weight, thats the #1 issue with this exercise, not that I mind though. A-trainer flies hit the chest very nicely! I also liked the cybex chest press following that. Still not sure which tricep exercise to pick though. I was thinking abt BTB Pushdowns but they are way too easy, and its impossible to add weight to the stack :( Need some ideas for that.
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Just got back after some calves and cardio
Thursday, Jan 25
Calves and Cardio:
Standing Calf Machine:
80 x 8 (close stance)
80 x 8 (medium stance)
80 x 8 (wide stance)
Cardio on track: (10 laps to a mile)
10 lap jog
2 lap walk
6 lap jog
Epic marathon calf workout. Calves were burning after I was done running. Hamstrings were just as bad. My hamstrings are STILL sore after the LIGHT sldl's on monday!! Ridiculous.
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Had another deload workout on friday:
Friday, Jan 26th
Lower RE:
Speed Squats:
8 sets of 2-3 w/ 185
Full Floor Deadlifts(as needed)*: Oly Bar
135 x 12
225 x 8
315 x 4
1-legged Sqts :
50's x 8
Lying Leg Curls
80 x 10
90 x 10
100 x 10
*Deadlifts are completely reset for each rep.
Again, a very lazy workout. This week is when I start going full blast again.
Unfortunately my stomach's acting up real bad after I had wendy's last night, not to mention I'm running a fever as well. Had to get up to puke 5 times at night.. never puked so violently and frequently before, so it was almost impossible sleep. Been sleeping the whole day, and trying to force some food down even though its a bit painful. Hopefully I'll be back in full force tomorrow so I can hit my Upper ME day 8)
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Hmm... you're gonna train after puking 5 times in one night?
Sounds like you need to convert to scientology and take a week off the weights!
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Hmm... you're gonna train after puking 5 times in one night?
Sounds like you need to convert to scientology and take a week off the weights!
lol, the day following that (sunday) I thought was gonna be enough time to recover.... apparently not ;D I'm feeling quite a bit better now but there is no way I coulda trained today. Tomorrow is when I conquer the weights again 8) Thanks for the support, black man.
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Interesting at best...
why do you do decline instead of flat bench?
you have a good layout with alot of good exercises you don't see everyday...
which guys trained like this back in the day?
8)
exactly... what i was thinking...
i decline twice a yr if that....
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exactly... what i was thinking...
i decline twice a yr if that....
I rotate my exercises frequently. The point of this is to avoid stalling on a particular exercise. Not supposed to spend more than 2-3 weeks on the same exercise, this is a mistake I did with my last rotation- that I ran it for over a month. Not gonna happen again.
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wsup haider... u cool?
personally id say nix... the declines..
ive built a very good chest without them...
flat and inclines dumbell and barbell
throw in declines once in a while for variety....
but not in ur main routine
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wsup haider... u cool?
personally id say nix... the declines..
ive built a very good chest without them...
flat and inclines dumbell and barbell
throw in declines once in a while for variety....
but not in ur main routine
I agree. Declines should only be done sparringly.
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I agree. Declines should only be done sparringly.
If at all.
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Thanks for your comments guys. While I find them well intentioned, and I do agree with them to a certain extent, I think you guys are mistaken. I did NOT choose declines as a pec developer on this routine. I only picked it as a Max Effort exercise, which is solely used to increase my strength in bench pressing. I would probably never use Barbell Declines as a "pec developing" exercise, although much of the bad rap the exercise gets is unfounded.
I have now switched back to Flat Bench for my Max Effort exercise. After spending 2-3 mroe weeks on it I will switch to some other bench pressing exercise like Incline's, Floor press, CG Bench, etc etc. I will probably go for Incline's next.
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Wednesday, Jan 31:
Upper ME:
Flat Bench Press:
95 x 10
135 x 5
165 x 3
195 x 3
Free-weight T-bar Rows(using 25 lb plates): (new)
25 x 9
50 x 8
100 x 8
125 x 8..... found the good weight
Neutral-grip* Flat Db Presses: (new)
50's x 10
60's x 10
Wide-grip "Feel" Pullups**: (new)
BW x 8
BW x 5
1-arm A-trainer Cable Flies(only right arm): (Single Pulley)
1st pin x 10
1st pin x 5
OH Db Extensions:
70 x 12
Decline Tricep Ext (w/ a pause): (new)
85 x 7
75 x 12
* Neutral-grip = Palms facing each other
** "Feel" Pullups = Very strict with next to no arm involvement.
Was not feeling the best today but I needed to get started. Went low on volume, basically went by how I felt. Satisfied with what I got on Bench given the circumstances. next week I will up that 10 pounds. Did T-bars for the first time ever and I loved them. Looking forward to piling on more plates on these, atleast another 25 lb plate I hope in the next few weeks. Neutral grip db presses were ok, much harder than regular grip though. The reason for doing the "feel" pullups is that I feel they hit my middle back pretty hard. Lower back, triceps and chest are sore today. Will hit some iso's for shoulders later and maybe even some light cardio.
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wsup haider..
question..
your split seems strange...
mmmm more like compound split when eg in ur last entry u had excercises...
for back chest and tris..
do you think this type of training.. yields better results as opposed to hiting one bodypart per session or.. even one major bodypart and a minor...
rg chest and tris.. or back and bis on a day?
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Yes, I definitely think this type of training yeilds better results, in part because you're hitting the muscle more freqeuntly. It is important to note that the muscle recovers within 48 hrs of it being trained, so waiting a whole week to train it again is NOT optimal for muscle gains. Obliterating the muscle in one workout is unnecessary. Rather than doing that, spreading the sets over mutiple workouts during the week is more efficient. You see, the biggest factor here (for hypertrophy) is muscle stimuli, the more frequently your muscle receives it, the better (given that you are getting appropriatte rest).
However, my mindset and my routine are centered more around strength training. There are bodybuilding exercises I do, and higher rep ranges I use, but these are done later in the workout. All the heavy 3-5 rm sets, speed sets, "special" accesory exercises(for ex Good Mornings), rotation of exercises, etc are all done in an effort to keep my numbers increasing on the Big Three.
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Friday, Feb 2
Lower ME:
Parallel Box Squats w/ a pause (to a bench):
135 x 5
185 x 5
225 x 3
265 x 3
285 x 3
235 x 8
Sumo SLDL's (using 25 lb plates):
145 x 5
195 x 5
245 x 5
265 x 5
295 x 5
Cybex Leg Press (sled): (new)
2 plates x 10
4 plates x 10
5 plates x 10
6 plates x 10
Speed Deadlifts:
4-5 sets w/ 245
Power Shrugs(deadlifted from the ground)*: (1:00)
245 x 7 (double overhand)
245 x 7 (double overhand)
245 x 7 (double overhand)
275 x 12 (double overhand w/ straps)
Hyperextensions**:
100 x 10
100 x 7
*Grip training, reps till grip gives out
**Done with a loaded barbell held in hands
Good workout, only had one meal in me prior to it so I had a sobe drink to give me a boost. The box squats are harder than I expected, and I know that has to do with the pause on the bottom that eleiminates all momentum. The Sumo SLDL's hit the lower back VERY NICELY as well. These feel so much more comfortable on the lower back than convential deads, its amazing.
Couldn't make up my mind on what leg exercise to do after the SLDL's so I took my friends suggestion and tried out the leg press. It was surprisingly easy even with a full ROM. Maybe I should try moving my feet down the platform a bit more, tell me what u guys think.
Grip was surprisingly strong today with the power shrugs so I was happy about that. The hyper extensions were harder than I thought, so I will be reducing the weight on those to probably around 80 pounds next time. To those who havent given these type of hyperextensions a try, you should definitely try it. Not only can u add much mroe weight, its also 10 times more comfortable than holding on to 45 lb plates or a Dumbell.
8)
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I like your journal. You should definetely get better results than I did from HIT. ;)
You use very interesting exercises. Some of which sound fun. What's the benefit of a sumo deadlift?
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Yes, I definitely think this type of training yeilds better results, in part because you're hitting the muscle more freqeuntly. It is important to note that the muscle recovers within 48 hrs of it being trained, so waiting a whole week to train it again is NOT optimal for muscle gains. Obliterating the muscle in one workout is unnecessary. Rather than doing that, spreading the sets over mutiple workouts during the week is more efficient. You see, the biggest factor here (for hypertrophy) is muscle stimuli, the more frequently your muscle receives it, the better (given that you are getting appropriatte rest).
Another side benefit of more frequent training is muscle soreness is much reduced, compared with hitting a bodypart once a week.
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I know ur main goal is strength bro, but have u added size at all?!
davie
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I like your journal. You should definetely get better results than I did from HIT. ;)
You use very interesting exercises. Some of which sound fun. What's the benefit of a sumo deadlift?
haha thanks bro, appreciate the comments! I just used the sumo deadlift as an exercise to hit my hamstrings and lower back, much like good mornings(I;m doing sldl's now as a replacement). Now I'm realising how good this exercise really is.. it destroyed my lower back and hamstrings liek Ive never felt before.
Another side benefit of more frequent training is muscle soreness is much reduced, compared with hitting a bodypart once a week.
This is true, the body does tend to "untrain" itself within a span of a week, I think this might be a reason for the severe soreness with split training programs. Plus I'm sure the added volume all in one day adds to the soreness too.
I know ur main goal is strength bro, but have u added size at all?!
davie
Yes bro, although I could have gained better with more calories in my diet. I mentioned before that my quads and arms especially grew well. Back and shoulder width are strong points for me, though I'd like more shapely shoulders and a more detailed upper back. I'm sure that has a lot to do with my bf% though. No worries.
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Monday, Feb 5
Upper RE:
Speed Flat Bench:
Multiple sets using various grips with 95-115
Clean and Presses:
65 x 5
85 x 5
105 x 5
125 x 5
95 x 12 (Standing Military Press.. clean on first rep only)
1-arm A-Trainer Flies (no rest): (Single pulley)
#1 x 5
#1 x 5
#1 x 5
#1 x 4
Hammer-grip Pulldowns:
#11 x 8
#12 x 8
#12 x 8
Cybex Incline Chest Press (1:30):
100 x 10 (wide grip)
150 x 10 (wide grip)
150 x 8 (close-grip)
BB Curls (1:30): (back resting on wall)
60 x 8
60 x 8
60 x 8
Close Grip Incline Bench Press:
135 x 8
125 x 7
115 x 7
Decline Pullovers (with EZ-curl bar):
65 x 12
70 x 12
85 x 10
Long workout but good nevertheless. Shoulder was bothering me right from the beginning, then the bitchass thing really started to hurt when I doing flies. I adjusted my arm placement and it stopped bothering me. However, after I got done with pulldowns my other shoulder started bothering me >:( My rear delt got tight so I tried stretching out and whatever and kept going with my workout. Its crazy how much harder the BB Curls are with your back against the wall. Triceps were really pumped, especially after I was done with the pullovers. Seemed like I did too many pushing exercises this workout though. I dunno where to balance out though, maybe I'll add 2 sets of a rowing movement and do only one set of pullovers.
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Hey bro, dont overdue the shoulder!!
Whats ur thoughts on the BB curl back against the wall, Iv been stuck on weight for BB curl, i get my rep target, then wen i up it even by 2 1/2 kg's, i can only get 8 wen i rock more, its weird. was gonna switch 1 Bicep exercise to Db curls, but might drop the weight, change straight bar for ez-curl bar and put back against wall?!
Wen u do them do u have legs benct or u bolt upright??
davie
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Hey bro, dont overdue the shoulder!!
Whats ur thoughts on the BB curl back against the wall, Iv been stuck on weight for BB curl, i get my rep target, then wen i up it even by 2 1/2 kg's, i can only get 8 wen i rock more, its weird. was gonna switch 1 Bicep exercise to Db curls, but might drop the weight, change straight bar for ez-curl bar and put back against wall?!
Wen u do them do u have legs benct or u bolt upright??
davie
Thanks for the comments davie. I would say you should switch your bicep exercise to something else, then rotate back to BB curls against the wall. Db's are def a good alternative, especially incline db curls for bicep mass.
I do the BB curls with my feet abt a half step away from the wall. This allows me to rest my back on the wall without my arse getting in the way ;D I use a straight bar because I feel them way better in the biceps than when I use the EZ-curl bar.
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Wednesday, Feb 7
Lower RE:
Rack Deadlifts (from below kneecap)*:
185 x 5 (double overhand)
245 x 5 (double overhand)
295 x 3 (over-under)
360 x 3 (over-under)
420 x 3 (double overhand w/ straps) more than I've done before but not really a PR
Speed Parallel Box Squats (to a bench):
6 sets w/ 165-175
Parallel Sqts (medium-wide stance):
170 x 8
210 x 8
250 x 8
190 x 20 8)
Nautilus Kneeling Leg Curls (unilateral) <alternated with> Leg lifts (straight-legged):
80 x 10 <alt. w/> BW+20 x 11
80 x 10 <alt. w/> BW+15 x 12
1-legged Db Sqts :
65's x 8 :o
*Deadlifts are completely reset for each rep.
Enjoyable workout upto the leg curls. By then I just wanted to get the fvck out of there. Wasted too much time... I think Im gonna have to start timing my rest periods again ;D Rack pulls were pretty smooth, better than I expected atleast. Next time I'm gonna put on 20 more lbs on that bar, and see what that is like. This time I don't wanna stay on the same exercises for more than 3-4 weeks so I'm gonna put an effort into moving the weights up much faster. Quads took a real beating from this workout, as they were sore already after the workout within a couple of hours. Ofcourse, my ass and hamstrings were also sore from the 1-legged sqts. Those hit the whole thigh and glutes hard. (no, not in that way nordic fag... ;D)
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Nice journal.... a little unconventional in your choices of excercises but it seems to be working..... keep it up!!
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Nice journal.... a little unconventional in your choices of excercises but it seems to be working..... keep it up!!
Thank man, your kind comments are greatly appreaciatted! 8) :)
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Saturday, Feb 10:
Upper ME:
Flat Bench Press:
95 x 10
135 x 5
175 x 3
205 x 2 WTF >:(
200 x 3 Better.
Free-weight T-bar Rows(using 25 lb plates):
135 x 6
100 x 12
Neutral-grip* Incline Db Presses: (2:00) (new)
60's x 8
60's x 8
60's x 8
Super-strict Wide-grip Pullups** <supersetted with> Strict Wide-grip Pullups***: (2:00)
BW x 5 <ss> BW x 5
------ <ss> BW x 7
1-arm A-trainer Cable Flies(only right arm): (Double Pulley)
20 x 6
15 x 6 -DS- 10 x 4
Decline Tricep Ext (w/ a pause): (2:00)
85 x 12
85 x 9
Incline Db Curls <supersetted with> Hammer Curls: (2:00)
30's x 12 <ss> 30's x 4
30's x 11 <ss> 30's x 4 (sloppy)
* Neutral-grip = Palms facing each other
** Very strict with next to no arm involvement.
*** With arm involvement
wow, I really really really suck at benching. I need some help here, probably tips on better form. I was VERY disappointed at not being able to get the 205 lift. That motivated me more to get the 200 but it was still very discouraging. But getting the 200 gave me enough of a boost to keep going with the workout. T-bars were a surprise, cause I thought I could get the 8 reps. Didn't really like the neutral grip db presses.... shoulders were burning after that but no pump in chest. I'll give the exercise some time though, cuz a lot of times ur body needs to get a chance to feel the movement out and the pumps also get better as u progress up in weight. Strong on triceps today, a welcome surprise ofcourse. No progression on the curls though.
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It makes sense you are stronger on the triceps and weaker on the bench. Your form is improving. Bring the bar to the chest and don't worry about weight for now. Remember Serge built his chest without going more then 225 pound barbell presses. Trick is to get your mind into the muscle and get a crazy pump out of it.
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Nice journal.... a little unconventional in your choices of excercises but it seems to be working..... keep it up!!
I like the variety in these workouts: Neutral grip db presses, box squat and power shrugs are things rarely seen in the gym but are very athetic movements and can help any weightlifter.
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what do you weigh, sister?
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Jihadist...
Your routine makes me un-easy...
For instance, you say chest it a weak point, but you do flamboyant exercises like neutral grip presses, which will target the front delts more than the chest, plus I've never been one for mixing back with chest like that.
Do 2 sets per exercise and stop doing this wacky shit. You need to up your intake of pork too, it's amino acid profile is similar to that of the muscle fibres found in the pectoral muscles!
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Jihadist...
Your routine makes me un-easy...
For instance, you say chest it a weak point, but you do flamboyant exercises like neutral grip presses, which will target the front delts more than the chest, plus I've never been one for mixing back with chest like that.
Do 2 sets per exercise and stop doing this wacky shit. You need to up your intake of pork too, it's amino acid profile is similar to that of the muscle fibres found in the pectoral muscles!
Fvck you very much for ur comments dear heathen 8)
My routine is centered first around strength, then around "hypertrophy" or "mass". I train around my strength goals. Anyways, I group chest and back together because I find it to be very efficient. Grouping things in a push pull manner right now would be a hassle for me, but Im open to the idea. However, the pulling and pushing within a workout is balanced out so Im not pushing more than Im pulling or vice versa.
I chose neutral grip presses because Ive heard of their usefulness when it comes to pec development. I thought it was worth giving it a try, but it certainly could be the case that this exercise wont hit my chest as good. But its another option, and there is no harm in trying. You see, to me it is whacky to work out one bodypart a day, as I have explained on the lasts page of this thread. Once proper stimuli is acheived just move on with other muscle groups, so u can make the most of your workout. This in turn allows to hit the muscle group multiple times a week, which has been shown to be superior for muscle gains, and also strength.
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Fvck you very much for ur comments dear heathen 8)
My routine is centered first around strength, then around "hypertrophy" or "mass". I train around my strength goals. Anyways, I group chest and back together because I find it to be very efficient. Grouping things in a push pull manner right now would be a hassle for me, but Im open to the idea. However, the pulling and pushing within a workout is balanced out so Im not pushing more than Im pulling or vice versa.
I chose neutral grip presses because Ive heard of their usefulness when it comes to pec development. I thought it was worth giving it a try, but it certainly could be the case that this exercise wont hit my chest as good. But its another option, and there is no harm in trying. You see, to me it is whacky to work out one bodypart a day, as I have explained on the lasts page of this thread. Once proper stimuli is acheived just move on with other muscle groups, so u can make the most of your workout. This in turn allows to hit the muscle group multiple times a week, which has been shown to be superior for muscle gains, and also strength.
Hey bro, keep it up.
Curious, how do u know wen the proper stimulus is achieved?? Not doubting u, just curious?!
davie
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Hey bro, keep it up.
Curious, how do u know wen the proper stimulus is achieved?? Not doubting u, just curious?!
davie
This is dependent on the amount of workload that I think or FEEL that I can handle in a given workout. One certainly doesn't need endless sets for stimulate a muscle group, which would require the length of an entire workout. Not a knock on high volume training though, since it does work for some people. It's just that I feel it ends up being highly inefficient.
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Monday, Feb 12
Lower ME:
Parallel Box Squats w/ a pause (to a bench):
145 x 5
185 x 5
225 x 3
265 x 3
305 x 3
245 x 8 :)
Sumo SLDL's (using 25 lb plates):
300 x 5
300 x 5
245 x 8
Cybex Leg Press (sled): (no lockout)
6 plates + 10 x 10
6 plates + 20 x 10
6 plates + 25 x 10 (done with extra depth)
Speed Deadlifts:
5 sets w/ 225
Power Shrugs(deadlifted from the ground)*: (1:00)
255 x 7 (double overhand)
255 x 7 (double overhand)
255 x 7 (double overhand)
280 x 9 (double overhand w/ straps)
Get the fvck out of the gym**:
BW+30 x 300 steps
*Grip training, reps till grip gives out
**Performed with a backpack on
Very nice, very heavy on the lower back though. Had to lay down for a couple of minutes after the Sumo SLDL's. Very little soreness in the quads today, mostly in the back and hamstrings. But it isn't that bad. Last week I was sore as shit all over, including the quads.
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What's the benefits of box squats? Sounds like it could be deadly if you fucked up somehow and your back took the impact to the bench.
Why do these over traditional squats?
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What's the benefits of box squats? Sounds like it could be deadly if you fucked up somehow and your back took the impact to the bench.
Why do these over traditional squats?
Depends on how high the box.
But basically, it will help you work on the sticking points.
And high box squats works as a partial lift, where you'll be able to use a higher load.
-Hedge
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Depends on how high the box.
But basically, it will help you work on the sticking points.
And high box squats works as a partial lift, where you'll be able to use a higher load.
-Hedge
Helps with explosiveness, kinda gives you a definitive end to the movement before beginning the ascent. I use them with clients who don't go low enough or have trouble keeping their knees from traveling forward.
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Thursday, Feb 15
Upper RE:
Speed Flat Bench:
Multiple sets with 105-115
Clean and Presses:
70 x 5
100 x 5
130 x 5
Standing Military Press (first rep cleaned into position):
100 x 12 (wide-grip, weight lowered to a paused position on shoulders)
1-arm A-Trainer Flies (no rest): (Single pulley)
#1 x 5
#1 x 5
#1 x 5
#1 x 4... no improvement
Hammer-grip Pulldowns (2:00):
#11.5 x 8
#11.5 x 8
#12 x 8
Cybex Incline Chest Press (1:30):
150 x 10 (close-grip)
150 x 10 (wide grip)
Reverse-grip Pendaly Rows :
135 x 12
130 x 12
Close-Grip Incline Bench <alternating with> BB Curls (back resting on wall) :
115 x 8 <alt. w/> -------
115 x 8 <alt. w/> 65 x 8
120 x 8 <alt. w/> 65 x 8
120 x 8 <alt. w/> 65 x 10 WTF ???
Decline Pullovers (with EZ-curl bar):
70 x 20 -no rest- 75 x 8
Awesome workout, very smooth and no feeling of tiredness at all. One of the better upper workouts I've had in a while. Walked out of the gym feeling pumped and energetic. Those clean and presses take a lot out of you! Most tiring exercise in my training regimen by FAR... and this is with 5 reps alone. I will switch over to Db presses once I get the 135 x 5 goal.
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Helps with explosiveness, kinda gives you a definitive end to the movement before beginning the ascent. I use them with clients who don't go low enough or have trouble keeping their knees from traveling forward.
Depends on how high the box.
But basically, it will help you work on the sticking points.
And high box squats works as a partial lift, where you'll be able to use a higher load.
-Hedge
Your input is truly appreciatted guys 8) :) You guys are both right. I know the west siders use these all year long and save the free weight squatting for competition only. I use it more as an exercise to add to my Squat rotation than to use the benefits you guys mention. I'm sure I'll reap the benefits though, especially the explosiveness coming out of the hole... this is a weakness of mine that I would like to be corrected.
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Not sure if were talking touch-and-go box squats or dead stop box squats. Both versions can give explosive starting power from any position and better form. Excellent for muscle mass. I would prefer (personal selection for me anyway) the dead stop version for that explosive start. Can also do these in a power rack (setting the pins at the correct position level...if your after total full range strength, than 3 pin positions are usually used). If you don't care to sit fully down with a huge amount of weight on your back, than you might consider the PR version. Front squats work extremely well with any version of this movement. As do BB Hack squats, a favorite exercise of mine. Good Luck.
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Not sure if were talking touch-and-go box squats or dead stop box squats. Both versions can give explosive starting power from any position and better form. Excellent for muscle mass. I would prefer (personal selection for me anyway) the dead stop version for that explosive start. Can also do these in a power rack (setting the pins at the correct position level...if your after total full range strength, than 3 pin positions are usually used). If you don't care to sit fully down with a huge amount of weight on your back, than you might consider the PR version. Front squats work extremely well with any version of this movement. As do BB Hack squats, a favorite exercise of mine. Good Luck.
How are the BB hack squats different from the machine version in terms of strength and development?
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Think of BB Hack squats as akin to a reverse DL (both can be a proven mass builder). But taking out the element that the shins and knee's might get in the way of the lift. Like the DL can for a lot of people. The weight (for the most part) is in line with the body when coming straight up.Do not have to lean forward as in the DL. Hacks can affect the upper back very strongly, as the regular DL can. If anyone wishes, they can put the heels on a 2" block, BB plates, etc for more fovus on the quads themselves. Good Luck.
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How are the BB hack squats different from the machine version in terms of strength and development?
Good example of a well-designed machine doing it better than free weights, just like pullovers. Barbell hacks can be tough on the back and knees & can be uncomfortable. It's also hard to hold significant weight by hand, not to mention all of this taking the concentration off the thighs in ways a machine won't. IMO it doesn't target the thighs as well.
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Good example of a well-designed machine doing it better than free weights, just like pullovers. Barbell hacks can be tough on the back and knees & can be uncomfortable. It's also hard to hold significant weight by hand, not to mention all of this taking the concentration off the thighs in ways a machine won't. IMO it doesn't target the thighs as well.
I've found that the super slow Milos stripping sets work well on the hack squat machine.
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Not sure if were talking touch-and-go box squats or dead stop box squats. Both versions can give explosive starting power from any position and better form. Excellent for muscle mass. I would prefer (personal selection for me anyway) the dead stop version for that explosive start. Can also do these in a power rack (setting the pins at the correct position level...if your after total full range strength, than 3 pin positions are usually used). If you don't care to sit fully down with a huge amount of weight on your back, than you might consider the PR version. Front squats work extremely well with any version of this movement. As do BB Hack squats, a favorite exercise of mine. Good Luck.
Awesome fvcking post JPM, thanks for your input. I'm loving the idea of doing front squats like this. Something I've thought about doing before but was weary of doing so. I'm also thinking if rotating in the BB Hack Squats to replace my deadlifts would be a good idea to give my back a rest. Otherwise I'm thinking platform deadlifts would be a good idear for the extended range of motion to work on the lower part of the deadlift to a greater degree.
I've found that the super slow Milos stripping sets work well on the hack squat machine.
Good idea for hypertrphy day :o
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Saturday, Feb 17
Lower RE:
Rack Deadlifts (from kneecap)*:
185 x 5 (double overhand)
250 x 5 (double overhand)
315 x 3 (over-under)
380 x 3 (over-under)
450 x 2 (over-under)... 3rd rep was going up just fine, didn't have the grip strength :'(
405 x 3
Speed Parallel Box Squats (to a bench):
6 sets w/ 165-175
Parallel Sqts (medium-wide stance):
225 x 8
260 x 8 EAAASSYYYY 8)
205 x 20 Nice
Lying Leg Curls (Cybex):
110 x 10
110 x 10
110 x 8
Weighted Crunches:
BW x 10
BW+25 x 10
BW+35 x 10
BW+40 x 10
1-legged Db Sqts** :
(60lb + 65lb db) x 8
(60lb + 65lb db) x 8
*Deadlifts are completely reset for each rep.
**Different weight dumbells used to add 5 lb to last PR
Overall a smooth but hard workout.. my quads got sore a few min after the 20 repper Squats. Rack Pulls were a disappointment because my grip failed. I have atleast 30 pounds left in me on these, just gotta wait for my grip to catch up. I will attempt this ift next time again to see if my grip catches up any. No more straps for me. The Squats were surprisingly easy, the weights just went up like nothing, so next time I'm gonna use 275 on these. 1-legged Sqts are hard... my ass is so sore now after I did these last night.
Another thing I wanna add is that I have noticed I dont get nearly as tired doing Rack Deadlifts as when I do regular deads.. I almost had to force myself to rest mroe in between sets.
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I'll revise the above and say that my grip failed because of the incredibly smooth bar. I think on a normal oly bar my grip would have been fine. Will resume with straps until I get ahold of a better bar, but continuing with more rigorous grip training.
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Tuesday, Feb 20:
Upper ME:
Flat Bench Press:
95 x 10
135 x 5
175 x 3
205 x 2 WTF!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! >:( >:( >:( >:( >:(
185 x 3 (Paused)
Free-weight T-bar Rows(using 25 lb plates):
140 x 6
130 x 8
110 x 12
Neutral-grip* Low-Incline Db Presses: (2:00)
65's x 8
65's x 8
65's x 8
Super-strict Wide-grip Pullups** <supersetted with> Strict Wide-grip Pullups***: (2:00)
Fuck that shit
BTN Wide-grip Pullups:
BW x 8
BW x 8
1-arm A-trainer Cable Flies: (Single Pulley)
#1 x 5
#1 x 3.... nothing left in chest
Decline Tricep Ext (w/ a pause):
85 x 12
85 x 12
Incline Db Curls:
35's x 12
35's x 10
* Neutral-grip = Palms facing each other
Enjoyable workout besides the benching; its just not for me. I had a nice arch going too, and the saddest part is my previous best is 205 x 4, hahahahah. AND THAT WAS BEFORE LAST SUMMER STARTED, HAHAHAHA. No progress there at all :'(
Nice work on everything else. I put the incline a notch down for the db presses and it helped focus on my chest a lot more, nice and wide stretch on the bottom as well. Arms went very well too, pretty mcuh everything today was a PR.
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Bro is ur shoulder work done on your RE day?
Only 2 sets for each arm muscle, i take it u attacked them each set hard??
davie
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Bro is ur shoulder work done on your RE day?
Only 2 sets for each arm muscle, i take it u attacked them each set hard??
davie
yes, I leave heavy shoulder stuff for RE day. On ME day all pressing is chest related, whereas on RE day its almost all shoulders and triceps. No, I didnt attack the arms extra hard, just did higher reps to make up for the lower volume. 2 sets with the back and chest work isnt all that bad I think. Maybe I'll add in some supersets next time though.
Thursday, Feb 22
Lower ME:
Parallel Box Squats w/ a pause (to a bench):
135 x 5
185 x 5
235 x 3
285 x 1
315 x 3 Hard as shit
255 x 8
Sumo SLDL's (using 25 lb plates):
305 x 5
315 x 5
255 x 8.... almost fell over backwards on 7th rep ;D
Cybex Leg Press (sled): (no lockout)
6 plates + 35 x 10 (close stance)
7 plates x 10 (medium-wide stance)
Speed Deadlifts:
5 sets w/ 225
Power Shrugs(deadlifted from the ground)*: (1:00)
265 x 7 (double overhand)
265 x 7 (double overhand)
255 x 6 (double overhand)
280 x 10 (double overhand w/ straps)
Static holds:
315 to almsot failure (over-under)
405 to failure (over-under)
405 to failure (over-under)..... NOT safe for the hands.
*Grip training, reps till grip gives out
Nice way to finish off the squats in this cycle, sumo's were also stronger than last time. Its too hard to do the grip training w/ bare hands though, and I dont think they allow chalk in the gym. Its too hard on my callouses and Im afraid they might rip pretty bad on me, since it has happened to me before with only 245 pounds on the bar before (long time ago). Tell me what you guys think about training with gloves, or any other suggestions. Thanks.
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shit... didnt realise I havent updated in a couple of days ;D
Saturday, Feb 24
Upper RE:
Speed Flat Bench:
Multiple sets with 105-115
Clean and Presses:
75 x 5
105 x 5
135 x 5
Standing Military Press (first rep cleaned into position):
105 x 12 (wide-grip, weight lowered to lower neck)
1-arm A-Trainer Flies (no rest): (Double pulley)
10 x 5
10 x 5
10 x 5... boring
Hammer-grip Pulldowns:
160 x 8
165 x 8
170 x 6... sure there is a PR in there somewhere, different machine than usual.
Gironda Bench Press(to the neck): (new)
95 x 10
115 x 10
115 x 10
Reverse-grip Pendaly Rows :
135 x 12
135 x 12... a bit sloppy at the end
Close-Grip Incline Bench:
130 x 8
125 x 7
120 x 8
BB Curls (back resting on wall):
75 x 8
75 x 7
70 x 7
Decline Pullovers (with EZ-curl bar):
N/A
This workout was a lot longer than it should have been. I just took my time with every exercise. Easy PR on the clean and presses. Also tried Gironda's version of the bench press, which I thought hit my pecs pretty hard, with a nice stretch at the borrom and good contraction at the top. At the top of the movement u bring the elbows in towards each other by "shrugging" the arms together. This can be felt instantly in the inner chest.
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Looks much better. Stay with those Gironda bench presses that's how Arnold did them too.
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Looks much better. Stay with those Gironda bench presses that's how Arnold did them too.
Thanks Alexxx, I'm wondering if I can do a db press substitute for this exercise. That would be ideal for my goals.
Monday, Feb 26
Lower RE:
Rack Deadlifts (from kneecap)*:
185 x 5 (double overhand)
245 x 5 (double overhand)
315 x 3 (over-under)
380 x 3 (over-under)
445 x 3 (double overhand w/ straps)
495 x 3 (double overhand w/ straps).... lower back did round
405 x 0 (over-under)... dead
Speed ATG Squats:
6 sets w/ 165-175 and a quick single with 185
Parallel Sqts (medium-wide stance):
235 x 8
275 x 8 YESSSS
225 x 20 :o
Nautilus kneeling leg curls (unilateral):
90 x 10
90 x 10
90 x 10
Hanging leg raises (till torso is parallel to floor):
2 sets x couple reps each.... LATS WERE PUMPED
*Deadlifts are completely reset for each rep.
One of the toughest workouts I have had in a while. I really pushed myself and didnt hold back one bit with any exercise. Decided to just go for the 5 plates on Rack Pulls and holy shit was it hard... my lower back has been wrecked since then. Never doing that shit again. Only going for lifts that will allow an arched back from now on. PR'ing on squats after that was probably not the smartest thing to do but it sure was badass ;D These weights would have crushed me a couple of months ago 8) My spotter told me I was going below parallel on those, but oh well... its better than risking not going to parallel. I followed up the workout with some "core" exercises using the the 10 lb balls, pretty fun stuff! Also got my heart rate going for a bit.
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Thanks Alexxx, I'm wondering if I can do a db press substitute for this exercise. That would be ideal for my goals.
There is no substitute for the bench press. But if you need to even your chest out then by all means go with them.
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Wednesday, Feb 28:
Upper ME:
Flat Bench Press w/ a pause: (new)
95 x 10
115 x 5
135 x 3
165 x 3
190 x 3
Singles: (no rest, complete rest for each rep)
190 x 1
190 x 1
190 x 1... hit failure
Free-weight T-bar Rows(using 25 lb plates):
145 x 5
Neutral-grip* Low-Incline Db Presses: (2:00)
70's x 8
70's x 6
65's x 7
BTN Wide-grip Pullups:
BW+5 x 8
BW+10 x 8
BW x 7 (alternating BTN and front)
Decline Tricep Ext (w/ a pause) <alternating with> 1-arm Db Spider Curls (new):
90 x 12 <alt w/> 25 x 9
90 x 12 <alt w/> 20 x 12
------- <alt w/> 20 x 15 - 20 x 6 - 20 x 5 - 20 x 5
Side laterals: (short rest periods)
15 x 15
15 x 15
15 x 15(palms facing up)- 20 x 5 - 25 x 5 (cheating, regular)
* Neutral-grip = Palms facing each other
Went a little bit lower on the volume, so its a semi-deload. Ive been feeling pretty shitty this week so Im gonna go easier on the volume. Also, out of frustration with bench Im trying new techniques of my own, adding in singles followed by the triples. Also will work upto a semi-heavy single on RE day. For example, on the coming RE day I plan on workig upto one single with 195, which is the weight I plan to use for ME day for my 3rm attempt. The rest of the workout was awesome, chest and tri's were pumped! Lats are still sore from that workout, even with the lower volume. 8)
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New Lower ME rotation:
ATG Squats
Friday, March 2
Lower ME:
ATG Squats:
150 x 5
185 x 5
225 x 5
250 x 3
275 x 5... tied old PR, I think.
Rack Good Morning's:
135 x 5
155 x 5
185 x 5
205 x 5
Weighted Situps
BW+50 x 10
BW+45 x 10
Barbell Hack Squats (short rest periods): (new)
225 x 5
225 x 5
225 x 5
225 x 5
Speed Deadlifts:
6-8 singles with 225-245
Power Shrugs(deadlifted from the ground)*: (1:00)
275 x 8 (over-under grip)
275 x 8 (over-under grip)
275 x 8 (over-under grip) + 15 breath counts static hold.
*Grip training, reps till grip gives out
Startes the new ME exercise, ATG Sqts, which went smoothly for the most part.... would have liked more speed on the heavy set. Went easy on the workload for the rest of the exercises to let my body chill out for a bit. Fell on my ass on the first rep of BB Hack Squats, LOL. This is a pretty awkward movement, not only is it harder to keep balance but you gotta make sure u move your butt away in a timely manner for the bar to clear... u guessed right, I hit my ass on the way up 3 out of 5 reps every time ;D Speed deadlifts went rather smoothly today, good speed and very comfortable. The power shrugs will now be done with an over-under grip so I can use more weight. Static holds were added for extra grip training. :)
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No workout today, gotta write a paper that's due tomorrow. This is actually good since my schedule's been a mess lately and I need to catch up with school. It also serves as additional recovery time from all the battering from the last cycle. This motivates me to hit the gym even harder, OH YES! 8) Gonna destroy some fvcking weights tomorrow!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! >:( >:( >:( >:( >:(
MELT F***** DOWN!
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Tuesday, March 6
Upper RE:
Speed Flat Bench:
105 x 3
105 x 2
105 x 2
115 x 2
115 x 2
115 x 2.. good speed on these, nice arch.
Ramp up:
135 x 1
165 x 3.. good speed
195 x 1
Seated Db Press (w/ pause on shoulders): (new)
60's x 5
55's x 5
55's x 6
Pec Deck (pushing with elbows only): (new)
37. 5 x 10
37. 5 x 10
37. 5 x 10
CG Chins (paused hang at bottom):
BW+40 x 5
BW+45 x 5
BW+50 x 5
Gironda Bench Press(Db variation): (new)
50's x 10
50's x 10.... :o
T-bar Rows (using 25 lb plates) :
100 x 12
100 x 12
Close-Grip Incline Bench <alternated with> BB Curls (back resting on wall)
130 x 8 <alt w/> 75 x 8
130 x 8 <alt w/> 75 x 8
130 x 8 <alt w/> 75 x 8
Rear Delt BB Rows: (new)
70 x 10
80 x 10
80 x 10
Feeling good!! 8) Perhaps I shoudl stick to these many rest days, it keeps motivation up and just feels better. Lots of new exercises today. Started out with Db presses, and old sucky exercise of mine.. same as bench press. These fuckers just wouldnt increase ;D Some real easy and some hard PR's today. The Incline CG Bench went up like nothing on every set, while the BB Curls were tough as shit and very tiring!
The Gironda Db bench is the most annoying, and tiring exercise I have done for chest. I couldnt believe how tired I was getting from this exercise. I gotta man up to it though, so I will stick to it for a few weeks! 8)
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Looking good bro.
Meant to ask u how are u finding the BB hacks for ur quads??
davie
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Looking good bro.
Meant to ask u how are u finding the BB hacks for ur quads??
davie
Thanks davie, where the hell you been bro?!! Hows the workouts?
I dunno yet abt the BB Hacks w/ respect to how good they are for my quads. What I can tell you is that I feel them a lot in the upper thighs. :)
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New Deadlift ME rotation:
Extra ROM Deadlifts
Friday, Mar 10
Lower RE:
Extra ROM Deadlifts (using 25 lb plates)*: (new)
145 x 5
195 x 5
245 x 3
295 x 3
365 x 3
365 x 1.. to test speed.
Speed ATG Squats:
6 doubles w/ 175
ATG Front Box Sqts: (new)
135 x 6
165 x 6
165 x 6
165 x 6... can't handle more than 6 reps on this exercise.
Glute Ham Raises (ghetto setup): (new)
BW x 5 negatives (Full ROM)
BW x 3 (3/4 ROM)
BW x 3 (3/4 ROM)
BW x 3 (3/4 ROM)
BW x 10 negatives (Full ROM) :o
Hanging Leg Raises (straight legs):
BW+15 x 8
BW+15 x 8
BW+10 x 8 -DS- BW x 10
*Deadlifts are completely reset for each rep.
Smooth workout. Brother spotted that my deadlift speed was slower than normal today after he watched me do my heavy set. What I was doing was loosing my drive on the upper part of the exercise, which I corrected when I did it again for 1 rep. Gotta keep it in my head to keep the drive, and PULL BACK, not up. This requires more hip drive, and a concious effort on my part to stay focused throughout the whole ROM.
I took JPM's suggestions and tried Box Front Squats, and these definitely hit my quads harder than the regular version. The problem is that I was feeling a bit uncomfortable during the exercise, so I kept the reps lower so I wouldnt have to be in an uncomfortable position for too long. Next workout I'll man up for a higher rep set, hopefully.
GHR's are absolutely THE BEST exercise you can do for your hamstrings. This absolutley obliterated my hamstrings like nothing else. I set it up in the power rack, using a barbell and a pad for my knees. Slide your ankles underneath the bar , get in proper position, make sure your knees are firmly placed on the pads, and there you have a perfect GHR postion ;) (you will have to add weight to the bar obviously to keep it from lifting up)
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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
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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
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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 ;D
GHR is a Bodyweight exercise that hits the hamstrings REALLY HARD.
Normally, it is seen performed on a setup like this:
(http://www.defrancostraining.com/pics/images/pics/female/glute-ham-raise.jpg)
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 8)
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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 ;D 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 ;D The way I do it, my upper quads are getting hit pretty hard.
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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.
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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 ;D 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 ;D 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
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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 8)
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 8) No shame in this game of clumsiness ;D Dragged ass throught he rest of the workout after that, the tiredness had set in already.
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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.
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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 ;D 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.
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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
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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 ;D
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 >:( ;D Oh man... everythin else was boring, didnt have time for biceps.
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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 :P
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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... :P
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.
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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 8)
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 ;D 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.
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Hot as hell! Poor baby.
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Hot as hell! Poor baby.
Dont worry, you'll be gettin the taste of hell too, at this rate. ;)
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Please clean this up, take it elsewhere or I'll need to delete the negative posts
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This is for both of you, it isn't necessary here. Thanks guys.
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are you going to post some progress pics??
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This is for both of you, it isn't necessary here. Thanks guys.
Thanks :)
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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.
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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 8) 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 ;D
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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 ;D At most I will do some cardio involving jump and jacks, pushups, calf raises, etc (some sort of circuit) to get the heart racing.
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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 :D
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 8) 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 8)
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 :o
Thanks for reading. ;)
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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.
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Friday, April 6
Upper RE:
Speed Flat Bench:
95 x 2
95 x 2
95 x 2
95 x 2
95 x 2
95 x 2
Ramp up:
115 x 3
135 x 3
165 x 3
Seated Db Press (touching shoulders on the way down):
60's x 8
60's x 7
60's x 7
CG Chins (paused hang at bottom):
BW+65 x 5
BW+65 x 5
BW+65 x 5 easy
A-Trainer Flies (Double Pulley):
10 x 6
10 x 5
10 x 5
Gironda Bench Press(Db variation) <alternated w/> 2-arm Db Rows (NEW): (short rest)
60's x 10 <alt. w/> 70's x 12
60's x 8 <alt. w/> 70's x 12
Seated Overhead Barbell Extensions <supersetted with> Db Spider Curls
70 x 8 <ss> 30 x 10
70 x 9 <ss> 30 x 5
70 x 9 <ss> 25 x 5, x 3 (got 5 reps, after switching arms went for 3 reps again)
Workout took way longer than usual. Started to teach my brother how to do A-trainer Flies correctly so that took up some time. Chins were easier than expected, followed by gironda presses and 2-arm db rows (new movement). The 2 arm db rows are a very tiring movement compared to any other type of rows I have done. I felt these real good in my middle back. OVerhead barbell extensions with a FULL stretch are just amazing! The pump was crazy in the arms, especially after supersetting these thigns with biceps.
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Ive been out for some days now... did deadlifts on monday and reinjuured my back. Nothing major at all, I'm feeling much better now but I think I'll give it a rest this whole week.
The workout went like this:
Monday, Apr 9
Lower RE*:
Extra ROM Deadlifts (using 25 lb plates):
170 x 5 (over-under)
225 x 3 (over-under)
285 x 3 (over-under)
335 x 3 (over-under)
395 x 2 (double overhand w/ straps)....
*Deads reset for each rep.
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Monday, Apr 19: (2 weeks later, lol)
Upper ME:
Incline Bench:
95 x 7
105 x 5
135 x 5
165 x 5
Pendaly Rows (using 25 lb plates):
165 x 5
165 x 5
165 x 4
Decline Db Presses:
85's x 8
85's x 7
85's x 6
Alternating V-grip Chinups:
BW+5 x 15
BW+5 x 10
BW+5 x 9
Good to come back and do a workout. Actually I should have kept up with the upper workouts now that I think about it. Wicked pump in the arms from all the Chins, chest was super pumped too after the db presses. Following day Rhomboids were nice and sore, and chest was surprisingly not very sore. Today I'll hit up some arms and legs, but only light legs because of the back, which I tweaked AGAIN playing soccer on tuesday. Brother tells me its a nerve impingement I got from overload on the spine. No wonder it hurts around the hips as well.
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Thursday, April 19
Lower ME:
Hammer-grip Db Presses <supersetted with> BB Drag Curls (NEW):
65's x 6 <ss> 45 x 10
65's x 6 <ss> 45 x 10
65's x 7 <ss> 45 x 10
1-legged Db Squats
60's x 5
70's x 5
75's x 5
80's x 5
Leg Extensions <supersetted with> Cybex Leg Press ("Squat" Press):
45 x 10 <ss> 3 plates x 15
45 x 15 <ss> 3 plates + 25 x 15
55 x 15 <ss> 3 plates + 35 x 20
65 x 15 <ss> 4 plates x 20.... burn
Glute Ham Raises:
BW x 5
BW x 5
BW x 5
Thats as much as I was willing to mess around doing legs with my lower back/hip situation. Though I did manage to tweak my hip bone a bit again.. Drag Curls are VERY hard when done right, I think I acheived failure on my last set doing just 45. They key is to curl the bar up along the body in a straight line and not upright row it by moving the shoulders. Unlike a regular barbell curl, the elbows move back (which allows you to curl the bar up along the body).
My ass was so firgin sore after this workout, with very little soreness in hams and quads. The 1-legged squats destroy the glutes like no other exercise, and I HATE that. The leg press preexhausted with extensions BURNED like no other, so I thoght Id be sore in the quads :-\ Especially considering I hadnt worked quads in like 2 weeks... oh well. Surprised myself with the GHR's, hittin the hams with some low reps. This should get the effers to grow >:(
Thanks for reading.
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Well, even though I haven updaed in a week or two, I got some workouts in that I wont bother posting. I've jsut been super busy with school, and will continue to get busier.
On thursday I did a really awesome full body workout consisting of super-sets and short rest periods.
Here we go:
Full body Workout: 8)
Incline Bench <supersetted w/> Barbell Rows (regular)
115 x 5 <ss> 155 x 6
145 x 5 <ss> 155 x 6
175 x 5 <ss> 155 x 6
ATG Squats <supersetted w/> Standing Smith Machine Calf Raises
185 x 10 <ss> 135 x 10
185 x 10 <ss> 145 x 10
225 x 10 <ss> 145 x 10
Db Shoulder Press <supersetted w/> Shoulder-width Overhand Pullups
60's x 8 <ss> BW+35 x 6
60's x 8 <ss> Bw+45 x 6
------- <ss> BW x 15 (underhand)
A-trainer Flies
10 x 6
10 x 6
Tricep Pushdowns <supersetted w/> Drag Curls
70 x 10 <ss> 55 x 9
60 x 10 <ss> 50 x 7 -DS- 35 x 5
Was glad to get back to the gym after a week of no working out, and squatting after not being able to because of my back injury. I'm doing a lot better with the injury now, but Im taking it easy by going lighter.
Workout was a bit brutal towards the end cuz I started to get real nauseous. I was amazed at how much strength I retained in exercises done later int he workout despite the fatigue. For example on shoulder presses, I actualy did BETTER than I usually do without any pressing beforehand. I will probably continue with fullbody workouts cuz they're friggin fun! 8)
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I'M BACK BITCHES! :D
I've had the longest lay off of working out ever, which feels kinda shitty but then it's great to be back in the gym again. My lower back problems have continued to be a pain in the ass..I actually re injured my back about a month ago, which put me out of the gym again.
The MRI and X-ray scans didn't tell too much, which may or may not be a good thing. However, I AM getting some therapy for it so I'm hoping to be able to recover within the next month or two.
In the meanwhile, I'm working around the lower back problem- sticking to 1-legged squats, db rows, etc- exercises that don't put stress on the lower back.
My routine:
Workout 1
Flat Bench Press
1-legged Barbell Squats
Bench Supported Db Rows
Glute Ham Raises <alternated w/> Db Shrugs
Face Pulls <supersetted w/> Strict Db Laterals
Lying Db Extensions <alternated with> Db Curls
Workout 2
Dips
Step ups (w/ Db's)
Weighted Chins
A-trainer Flies <alternated with> High Pulley Ab Crunches
Military Presses <alternated with> Leg Presses
Standing Calf Raises <alternated with> Leg Curls
*2-3 sets per exercise, too lazy to list all the rep ranges.
The workouts are alternated M-W-F. Each workout is preferably split into an a.m and p.m. session.
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I've had the longest lay off of working out ever, which feels kinda shitty but then it's great to be back in the gym again. My lower back problems have continued to be a pain in the ass..I actually re injured my back about a month ago, which put me out of the gym again.
xxx
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Thanks for you comments and questions davie. In my last cycle I used Flat Bench and Dips for my chest exercises for HST. It worked well as I maanged to add some more thickness to the chest, espcially around the sternum. This was probably because of the addition of dips. My progression on flat bench stalled towards the end pretty badly, and I needed to change up exercises anyway, hence the switch to declines for this cycle.
Anyway, pendaly rows are a stricter type of Barbell Row performed with an arched back at a 90 degree angle to the floor. For each rep, the bar is set on the floor and the middle back allowed to round. The rep is then performed by explosively rowing to the stomach, arching the middle back simultaneously. It is usually performed with an overhand grip. I just chose to do with a reverse grip in this cycle to allow for some variation.
HOw do u do your dips (iv read larry scott versions of them with palms facing outward grip etc).
davie
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HOw do u do your dips (iv read larry scott versions of them with palms facing outward grip etc).
davie
Just regular dips on a dip station..
Forgot to post workout from yesterday, the numbers are monstrous! hahahahaha
Monday, October 15, 2007
Workout 1
Flat Bench Press:
165 x 5
165 x 5
165 x 5
1-legged Barbell Squats*
95 x 15
85 x 15 :o
Bench Supported Db Rows
60's x 5
60's x 5
60's x 5
Glute Ham Raises** <alternated w/> Db Shrugs
BW-40 x 8 <alt.> 50's x 15
BW-40 x 8 <alt.> 50's x 13
Rope Face Pulls <supersetted w/> Strict Db Laterals***
55 x 10 <ss> 10 x 6
50 x 10 <ss> 5 x 10
Lying Db Extensions <alternated with> Db Curls
25's x 10 <alt.> 25's x 15
20's x 13 <alt.> 25's x 13
*Also known as Bulgarian Split Squats
** Setup's on a Lat pulldown machine, assistance from weight stack.
***Moving with elbows only!
I'm sore all over today! My workout endurance is down so the Squats REALLY killed me. It was a blessing to move on to other stuff after squats, the workout was so much easier after that. I thought up of the GHR setup yesterday a couple of hours before hitting the gym, and it worked! Now I can do these things at any desired rep range 8)
The Db Laterals are HARD! Even 5 lb felt hard after supersetting with the face pulls, this exercise done strictly is way harder. Next time I'll put the laterals before teh face pulls.. Extensions and Db Curls felt good too. Bodyweight yesterday was 164 lbs.
8)
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Leaning foreward, chin nearly on chest, legs directly below body??
davie
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Leaning foreward, chin nearly on chest, legs directly below body??
davie
yes ;D
I'm not sure how to do them this cycle though. I'm wanna do them more as a compound upperbody exercise than a chest exercise, hit me up with suggestions if u have an idea.
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Yesterday's workout-
Wednesday, October 17, 2007
Workout 2
Weighted Dips <alternated with> Weighted Chins
BW+60 x 5 <alt. w/> BW+45 x 5
BW+65 x 5 <alt. w/> BW+35 x 5
BW+65 x 5 <alt. w/> BW+45 x 5
Step ups to a bench(w/ Db's)
40's x 12 (24 total reps)
55's x 15 (30 total reps)
A-trainer Flies* <alternated with> High Pulley Ab Crunches**
10 x 7 <alt. w/> 50 x 10
10 x 7 (right side only)*** <alt. w/> 45 x 10
10 x 6 (right side only) <alt. w/> -------
Seated Db Presses <alternated with> Wide Stance Leg Presses
50's x 8 <alt. w/> 5 plates x 12
50's x 8 <alt. w/> 5 plates + 35 x 12
1-legged Calf Raises <alternated with> Seated Leg Curls
BW x 6 <alt. w/> 65 x 10
BW x 6-4-3 <alt. w/> 60 x 10
*description- strict flat supinated cable flies, leading with the elbows.
**Performed seated, on a lat pulldown machine.
***Attempt at sorting out symmetry issues
Not a bad workout, felt refreshed after I got finished even though it took me approx 1.5 hrs... I know I can knock it out in an hour and 15-20 min though. Chit chatting on the side can take up more time than you think, probably upwards of 10 minutes.. more like 15 when I think about it.
Chins felt really weak, decided to ditch the ego for a bit and go with just 35 on the second set. Step ups were easier than I though but they were hard on the grip, as I wasn't using straps, got a nice pump goign in the traps though ;) Alternating the db presses with leg presses wasn't bad at all liek I thought it would be, went with a wide stance on me cuz my inner legs suck...well, my overall legs suck too right now cuz of the lay off ;D
Weak on the calf raises again, no biggie though, I like to do these real controlled white using the FULL ROM. Weight yesterday was 166.
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Damn, late on the updates. Well, I messed up on my last "workout 1" and ended up not doing half the workout. Was too tired to make it up early on saturday, and then I wasn't aware that the uni gym closes at 6 pm on Saturdays :-\
Friday, October 19, 2007
Workout 1
Flat Bench Press:
170 x 5
170 x 5
170 x 5
1-legged Barbell Squats*
N/A
Bench Supported Db Rows
65's x 5
65's x 5
65's x 5
Glute Ham Raises** <alternated w/> Db Shrugs
N/A
Rope Face Pulls <supersetted w/> Strict Db Laterals***
N/A
Lying Db Extensions <alternated with> Db Curls
25's x 10 <alt.> 25's x 12
25's x 8 <alt.> 25's x 12
*Also known as Bulgarian Split Squats
** Setup's on a Lat pulldown machine, assistance from weight stack.
***Moving with elbows only!
Bench felt smoother and more explosive in the first 2 reps, its always downhill from there. Just going to keep the steady 5 lb progressions going until I get back to where I used to be (or beyond). Rows were harder than I thought, but they felt ok. Good pump from the arm exercises. I couldnt believe the workout took me close to an hour, so I'm gonna have to monitor my rest times more closely. On bench I will keep it no less than 3 min, everything else besides GHR's (and maybe db rows) I can do without longer rest periods.
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are your weights listed in lbs or kg?
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are your weights listed in lbs or kg?
:-[
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Monday, October 21, 2007
Workout 2
A.M.:
Weighted CG Chins
BW+45 x 5
BW+45 x 5
BW+45 x 5
A-trainer Flies* <alternated with> High Pulley Ab Crunches**
#1 x 5 <alt. w/> #2.5 x 10
#1 x 5(right side only)*** <alt. w/> #2.5 x 10
#1 x 5(right side only) <alt. w/> -------
P.M.:
Weighted Dips
BW+70 x 5
BW+70 x 5
BW+70 x 5
1-legged Wide Stance Leg Presses
3 plates x 10
2 plates + 30 x 12
1-legged Calf Raises <alternated with> 1-legged Lying Leg Curls
BW x 7 <alt. w/> (25 + add-on weight****) x 10
BW x 6-4-3 <alt. w/> (25 + add-on weight) x 8
Seated Db Press
55's x 6
50's x 8
*description- strict flat supinated cable flies, leading with the elbows.
**Performed seated, on a lat pulldown machine.
***Attempt at sorting out symmetry issues
**** not sure, maybe 5 pounds.
OKKKK....this a.m./p.m. thing was kind of a bitch, the workouts took longer and I'm not really sure why. I'll try to keep it up and see if I can improve my efficiency, but if not I will either do it all in one workout or drop this workout scheme altogether ( :( ).
The weights mentioned on the machines are different cuz this workout was done at the college gym where Im not really sure how much the weights are, I'm just going by the numbers on the plates. Its so fvcking annoying. Anyway, the chins felt heavier than expected, flies tore up the chest real nice, dips were really good too. I overestimated the weight on the leg presses, I really gotta start leaving my ego at the door.. I liked the calf raise + leg curls combination. Db presses were weak as shit but that's ok. GODDAMNIT ;D
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OK BROTHERS TODAY I WAS SUPER FOCUSED IN THE GYM!!!!!!
... for the better part of the workout ;D I started slacking towards the end, but I managed well. Skipped workout on wednesday because I had a huge test today that I had to study my ass off for.
Friday, October 26, 2007
Workout 1
Flat Bench Press <alternated w/> Bench Supported Db Rows:
95 x 8 <alt. w/> 65's x 5
115 x 6 <alt. w/> 65's x 5
145 x 4 <alt. w/> 65's x 5
175 x 5 <alt. w/> -------
175 x 5 <alt. w/> -------
175 x 5 <alt. w/> -------
Strict Db Laterals***<supersetted w/> Rope Face Pulls
5 x 12 <ss> 40 x 10
5 x 12 <ss> 35 x 15
1-legged Barbell Squats*
85 x 15
95 x 15
Lying Db Extensions <supersetted with> Db Curls
25's x 10 <ss> 25's x 15
25's x 8 <ss> 25's x 12
Glute Ham Raises** <alternated w/> Db Shrugs
BW-25 x 7 <alt w/> 50's x 15
BW-30 x 8 <alt w/> 50's x 15
*Also known as Bulgarian Split Squats
** Setup's on a Lat pulldown machine, assistance from weight stack.
***Moving with elbows only!
I went into the gym very focused on what I was doing today, kept a pretty tight track of time and everything (for the most part). And it helped tremendously. Unfortunate that I lost focus when I got to the Sqts but that's excusable cuz I had to share the Sqt rack with some one else. The workout took me an hour and a half, and I plan on cutting back 5 minutes next workout which I think can be done easily.
Now on to the exercises:
Bench felt good, no problems here, continuously improving on the form. 5 pounds at a time baby. I figured out that alternating db rows with my bench warmup sets would cut down on time and I think it helped tremendously. I will keep an eye on things I can do to make the workout even more efficient 8)
The Db laterals done strict are HARD, those 5 lbs burned like hell, YOU GUYS HAVE TO TRY THIS. The Squats felt a lot easier than last time but felt a lot harder on the right leg ( I do left leg first), which is very unusual cuz I usually breeze through it with the right one. Decided I was gonna cut down on time by supersetting arms too, pump here was ok, don't really care about the weight. Nice pump in the traps/neck area from the shrugs and the hams were also worked pretty good from the GHR's.
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bench press twice a week
squat twice a week
then add stuff
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I forgot to mention that I started loading creatine and my weight SHOT THE HELL UP! Today I weighed in at 170.5 pounds, which is 4-5 lbs heavier than last time I weight myself this monday! This is the first time I'm loading creatine EVER, so I'm pretty surprised with how the body is reacting (water retention or whatever the hell it is). I also noticed my energy + recovery levels in the gym were better today, but its too early to tell if that was all from creatine.. I've been eating like crazy the past couple of days which probably helps.
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bench press twice a week
squat twice a week
then add stuff
doing each 3 times every 2 weeks, cheif. I do dips instead of benches on the other day, and 1-legged leg presses instead of the 1-legged sqts. I'm doing what I can while trying to get my lower back in shape again (injured and reinjured it, but nothing serious) ;)
thanks for the suggestion.
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doing each 3 times every 2 weeks, cheif. I do dips instead of benches on the other day, and 1-legged leg presses instead of the 1-legged sqts. I'm doing what I can while trying to get my lower back in shape again (injured and reinjured it, but nothing serious) ;)
thanks for the suggestion.
the specifics arent important. whats important is that you get your lower back in shape so you can squat ....2 times per week (reg squats and front squats)
and do a basic pressing movements 2 times per week.
upper lower schedule: 3-4 sessions a week.
if your a bodybuilder you can do 75% of your deadlifting from racks and the reg deads from the floor do em with a wide grip and medium weight.
when your back is feeling better.
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the specifics arent important. whats important is that you get your lower back in shape so you can squat ....2 times per week (reg squats and front squats)
and do a basic pressing movements 2 times per week.
upper lower schedule: 3-4 sessions a week.
if your a bodybuilder you can do 75% of your deadlifting from racks and the reg deads from the floor do em with a wide grip and medium weight.
when your back is feeling better.
You're preaching to the choir, nugga.
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You're preaching to the choir, nugga.
where is your bible JORGONGIS ?
good luck with the back. hope it feels better s (o) on.
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where is your bible JORGONGIS ?
good luck with the back. hope it feels better s (o) on.
??? :P
Thanks! My plan is to slowly introduce light squats into my routine in a few weeks and build up from there. Prolly no deadlifts for another 2-3 months.
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Been slacking!!!!!!! I missed my workout this monday cuz I didn't get any sleep the night before and ended up napping till 9 pm ;D
Yesterday's workout-
Wednesday, October 31, 2007
Workout 2
Weighted Dips <alternated with> Weighted Chins
BW x 5 <alt. w/> BW+45 x 5 (Shouler Width Overhand)
BW+25 x 5 <alt. w/> BW+45 x 6 (Alternating V-grip)
BW+45 x 5 <alt. w/> BW+45 x 5 (Close Grip Underhand)
BW+75 x 5 <alt. w/> ----------
BW+75 x 5 <alt. w/> ----------
BW+75 x 5 <alt. w/> ----------
A-trainer Flies* (right side only**) <alternated with> High Pulley Ab Crunches***
#1 x 8 <alt. w/> #3.5 x 10
#1 x 6 <alt. w/> #3 x 10
#1 x 6 <alt. w/> #3 x 10-12
1-legged Wide Stance Leg Presses <alternated with> Seated Db Presses
3 plates + 35 x 10 <alt. w/> 50's x 10
3 plates + 35 x 10 <alt. w/> 50's x 10
Widow-maker Wide Stanced Leg Press:
5 plates + 25 x 25 sweet ;D
1-legged Lying Leg Curls
25 + add-on weight x 10
25 + add-on weight x 9
1-legged Standing Calf Raise:
BW x 7
BW x 7-4-3
Standing Calf Raises: (30 sec rest)
BW x 20
BW x 20
BW x 15
*description- strict flat supinated cable flies, leading with the elbows.
**Attempt at sorting out symmetry issues.
***Performed seated, on a lat pulldown machine.
Man I was getting through this workout quick but a buddy of mine HAD to be in the gym! >:( Plus I had to be on the phone for a bit about a lab project... Otherwise it wouldnt have taken me 1.5 hrs..an hour and 10 TOPS, so my workout speed is good, its just external factors that add a lot of time to your workout.
Anyway, still having a hard time with the pullups.. I used to be so much stronger at these, oh well. Dips were good, I think I will use the same weight next time just to not push it. Flies were stronger than usual as seen, abs were pretty boring. Mixed it up on the leg presses with the widowmakers, way easier than I thought but I was beat after the 25 reps (could have gotten 30 I'm sure if I really wanted to but fvck that). Hammies were surprisingly hard, didn't feel like doing calves but I got 'em good! Calves and halms are sore today. So are lats and shoulders. and triceps a weee bit.
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Friday, November 2nd, 2007
Workout 1
Flat Bench Press <alternated w/> Bench Supported Db Rows:
95 x 8 <alt. w/> 55's x 5
115 x 6 <alt. w/> 70's x 5
150 x 4 <alt. w/> 70's x 5
180 x 5 <alt. w/> 70's x 5
180 x 5 (slighly closer grip) <alt. w/> -------
180 x 5 <alt. w/> -------
1-legged Barbell Squats*
100 x 15
100 x 15... hard
Strict Db Laterals**<supersetted w/> Seated Rope Face Pulls
5 x 12 <ss> #3 x 12
5 x 15 <ss> #3 x 12
Glute Ham Raises*** <alternated w/> Db Shrugs
BW-(#1.5) x 6-7 <alt w/> 55's x 15
BW-(#2) x 8 <alt w/> 55's x 15
Lying Db Extensions <supersetted with> Db Curls
25's x 10 <ss> 25's x 15
25's x 10 <ss> 25's x 15....tough ;D
*Also known as Bulgarian Split Squats
** Moving with elbows only!
***Setup's on a Lat pulldown machine, assistance from weight stack.
Didnt really feel like working out but went ahead with it and pulled a decent one...workout speed suffered because of lower focus but managed to finish within 1.5 hrs.
Benching was good for the most part until I decided I wanted to try a wider grip on the last set...for some reason I kept hitting the pins when I used the grip, my set got messed up after the 1st and 2nd rep. After resetting for it, I was pretty fatigued but managed to push out 3 more reps...next time I will stay at the same weight.
The 1-legged sqts are still much harder for the right leg, lol..weird. I cant wait till I can do GHR's with bodyweight with ease, this setup is a little annoying. Shoulders are nice and sore from the facepull/side lateral combo today :) Finished up with arms real quick and pulled two PR's there ;D
Will be decreasing reps for some exercises soon 8)
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Don't you find 1.5 hours harsh?
I used to do that some time ago when I used to work out with a group.
Now a days it's 45 minutes solo, better shape than I've ever been in.
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Don't you find 1.5 hours harsh?
I used to do that some time ago when I used to work out with a group.
Now a days it's 45 minutes solo, better shape than I've ever been in.
nah Im used to 1.5 hrs, I know I need to cut that down though.. I hope to be able to complete my workouts to 70 minutes as I continue to improve my efficiency in the gym. Keep in mind I have been out of the gym for quite a while now, but I'm quickly getting back into the routine.
You're right about the shorter workouts, there's some research that supports this too. But I can only cut my gym time so much with the fullbody workouts.. 2 a days is out of the question with school n all, so I will have to stay with this for now.
hey nordick, are you still keeping up with the cardio these days? whats your routine like?
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nah Im used to 1.5 hrs, I know I need to cut that down though.. I hope to be able to complete my workouts to 70 minutes as I continue to improve my efficiency in the gym. Keep in mind I have been out of the gym for quite a while now, but I'm quickly getting back into the routine.
You're right about the shorter workouts, there's some research that supports this too. But I can only cut my gym time so much with the fullbody workouts.. 2 a days is out of the question with school n all, so I will have to stay with this for now.
hey nordick, are you still keeping up with the cardio these days? whats your routine like?
One day off, one day on weights regime. Just the basics, no special exercise's, always start off with some basic after warmup, squats for leg, dumbbell incline for chest, military or clean and jerk on shoulders, and deadlift on back day.
Cardio inbetween 40 mins max on incline treadmill. Ever other cardio session is a sprinting workout (30 mins). Also play 5 a side football (soccer) on mondays (harsh).
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One day off, one day on weights regime. Just the basics, no special exercise's, always start off with some basic after warmup, squats for leg, dumbbell incline for chest, military or clean and jerk on shoulders, and deadlift on back day.
Cardio inbetween 40 mins max on incline treadmill. Ever other cardio session is a sprinting workout (30 mins). Also play 5 a side football (soccer) on mondays (harsh).
yeah I know about the soccer, I play indoors with 5 a side and that shit is NON STOP! Fcvkin grueling.. better than any other cardio, too bad with my back I can't really do that too much.
I like the idea of 30-40 min on incline treadmill, I'll give it a go on tuesday... I've been doing the elliptical and its so fvckin gay, I did it for half an hour and didn't really feel like I got much of a workout at all :-\
how do u split up your training?
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yeah I know about the soccer, I play indoors with 5 a side and that shit is NON STOP! Fcvkin grueling.. better than any other cardio, too bad with my back I can't really do that too much.
I like the idea of 30-40 min on incline treadmill, I'll give it a go on tuesday... I've been doing the elliptical and its so fvckin gay, I did it for half an hour and didn't really feel like I got much of a workout at all :-\
how do u split up your training?
Yeah the football is harsh. My calves getting pumped gives me a real problem somtimes :-X Feels good afterwards tho :D
Yeah, I have a mate who only gives praises to the elliptical machine, but honestly I'd feel like a right twat using it. Doing 30 - 40 mins on a treadmill on a decent incline burns enough calories, plus it gives you that mental feeling of achieving something from it.
Training is:
chest/bis
cardio
back
cardio
shoulders/tris
cardio
legs
cardio [normally a bit lower intensity due to training legs day before]
repeat
routine doesn't fit inside of a week usually. Sometimes I might do chest/bi after leg day if I feel up for it or my schedule requires it.
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nah Im used to 1.5 hrs, I know I need to cut that down though.. I hope to be able to complete my workouts to 70 minutes as I continue to improve my efficiency in the gym. Keep in mind I have been out of the gym for quite a while now, but I'm quickly getting back into the routine.
You're right about the shorter workouts, there's some research that supports this too. But I can only cut my gym time so much with the fullbody workouts.. 2 a days is out of the question with school n all, so I will have to stay with this for now.
hey nordick, are you still keeping up with the cardio these days? whats your routine like?
nothing wrong with 90min. if you like it and your seeing results, stick to it. dont rush your workouts.
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Yeah the football is harsh. My calves getting pumped gives me a real problem somtimes :-X Feels good afterwards tho :D
Yeah, I have a mate who only gives praises to the elliptical machine, but honestly I'd feel like a right twat using it. Doing 30 - 40 mins on a treadmill on a decent incline burns enough calories, plus it gives you that mental feeling of achieving something from it.
Training is:
chest/bis
cardio
back
cardio
shoulders/tris
cardio
legs
cardio [normally a bit lower intensity due to training legs day before]
repeat
routine doesn't fit inside of a week usually. Sometimes I might do chest/bi after leg day if I feel up for it or my schedule requires it.
cool, I ran a bit during back therapy today and I was getting winded real fast, and it was almost unbearable on the calves too... much more effective than that peice of shit elliptical. the only thing is that with any peice of cardio equipment its gets BORING really FAST. I don't have an mp3 player but I imagine it makes it a lot easier.. in my old cardio days running 20 minutes on a treadmill at a good pace was almost unbearable after 10 minutes.
nothing wrong with 90min. if you like it and your seeing results, stick to it. dont rush your workouts.
thanks for the suggestion.
anyway, gotta skip the workout today because I got an exam on wednesday.. will have time tomorrow so I will try to squeeze in a quick workout.
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I hate to be nosy but exactly what damage did you do to your back and how? ???
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You're a right pair of shirt-lifters... cross-trainers/ellipticals are awesome bits of kit!
On the days when I don't feel like running, I just get on the cross-trainer for 50 mins and keep cranking up the resistance every two and a half minutes. Way superior to the boring treadmill.
BTW, I wouldn't listen to me about the whole shirt-lifter thing. I've been known to go to spin classes and own at least two pairs of running tights.
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:D
If Akinwale Arobieke does it, it must be good!
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I hate to be nosy but exactly what damage did you do to your back and how? ???
It's nothing big at all it seems, MRI and X-ray scans didnt show anything conclusive, but at the time of injury it REALLY felt like I fvcked up bad, definitely thought I had slipped a disc or something. I think what caused it was twisting my back while playing soccer..you may be able to backtrack to that in this very thread. But I went ahead with a leg workout following that and tthat's when I REALLY felt at first that something was wrong. Gave it a rest for a week then went back in for a deadlift workout (I'm a fcvking MORON BEAST!!!!!!!!!!!!) and fvcked it up again ;D After a whole summer of not lifting, the pain resurfaced following a cardio workout (running). A week or two following that I reinjured it AGAIN doing hack deadlifts (which I thought owuldnt bother my back at all), and that's when I decided I really had to go in for a check up a little mroe than a month ago :D
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Sorry forgot to update for this week, no highlights really..pretty normal workouts. Did miss one workout on monday though which sucks bad. Knocked out BW+75 on dips very easily, same goes the repeated 180 x 5 x 3 lift on bench, which felt REALLY easy with LESS rest in between sets ;)
Also started doing some light squats again, last time I did 95 x 10, 115 x 10, 135 x 10 ascending sets with no rest in between. got me a bit winded but nothing too bad, I had to stop because I didn't want to stress the lower back too much.
Hopefully will not miss any workouts this week. 8)
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You're a right pair of shirt-lifters... cross-trainers/ellipticals are awesome bits of kit!
On the days when I don't feel like running, I just get on the cross-trainer for 50 mins and keep cranking up the resistance every two and a half minutes. Way superior to the boring treadmill.
BTW, I wouldn't listen to me about the whole shirt-lifter thing. I've been known to go to spin classes and own at least two pairs of running tights.
Definitely wasn't boring being on the elliptical, I have to admit. I was just pissed about how easy it felt as compared to running, and had a hard time believing I burned as many calories as the machine told me I did. Sure beats running on a treadmill, but not as far as getting a good workout in.
Thanks for the contribution Aki ;) 8)
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Tonight's workout:
Monday, November 12, 2007
Workout 2
Weighted Dips <alternated with> Weighted Chins
BW x 8 <alt. w/> BW+50 x 5 (Shouler Width Overhand)
BW+25 x 5 <alt. w/> BW+50 x 6 (Alternating V-grip)
BW+45 x 5 <alt. w/> BW+55 x 5-DS-BW+25 x 4-DS-BW x 3 (CG Underhand)
BW+85 x 5 <alt. w/> ----------
BW+80 x 5 <alt. w/> ----------
BW+80 x 5 <alt. w/> ----------
A-trainer Flies* (right side only**) <alternated with> High Pulley Ab Crunches***
15 x 7 <alt. w/> 40 x 12
15 x 7-DS-10 x 3-4 <alt. w/> 40 x 12
1-legged Wide Stance Leg Presses <alternated with> Seated Db Presses
3 plates + 42.5 x 10 <alt. w/> 55's x 10
3 plates + 42.5 x 10 <alt. w/> 55's x 12 TOO EASY 8)
Glute-Ham Raises
BW-25 x 6
BW-25 x 7
DS = dropset
*description- strict flat supinated cable flies, leading with the elbows.
**Attempt at sorting out symmetry issues.
***Performed seated, on a lat pulldown machine.
Not a bad workout! Went in there feelin real shitty, didn't wanna workout at all but I pushed through it and I feel much better now. This workout was done at the local recreation centre cuz I was back home from college. Thank God for the first time the chins felt easier, the dips on the other hand felt harder lol but thats ok. Flies felt good, abs were harder than I thought. BLEW the hell through the db presses, very big surprise here...if you go back a week or two I managed only 6 reps on these or something, and now they felt comfortable with 12 reps ??? Pushed hard on the leg presses and they felt nice. Substituted GHR's for the regular routine cuz I was at a differnt gym and didnt have the same equipment.
thanks for reading.
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Wednesday, November 14th, 2007
Workout 1
Flat Bench Press <alternated w/> Bench Supported Db Rows:
95 x 8 <alt. w/> 60's x 5
125 x 6 <alt. w/> 80's x 4
155 x 5 <alt. w/> 75's x 5
185 x 5 <alt. w/> 75's x 5
185 x 5 (slighly closer grip) <alt. w/> -------
185 x 5 <alt. w/> -------
1-legged Barbell Squats*
115 x 10
115 x 10
Strict Db Laterals**<supersetted w/> Seated Rope Face Pulls
10 x 10-12 <ss> #4 x 12
10 x 8 <ss> #4 x 8
supersetted w/:
Glute Ham Raises***
BW-(#1.5) x 6
BW-(#1.5) x 6
*Also known as Bulgarian Split Squats
** Moving with elbows only!
***Setup's on a Lat pulldown machine, assistance from weight stack.
That about all I had time for that day. Maybe time to taper off the reps on bench now. The 1-legged Squats are always killer and I always dread them. School is almost coming to an end for this year and the schedule is getting real tight. I'll try to workout atleast twice a week though.
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Haidar, where did you come across these exotic variations of excercises from? Research?
Ever been to Bulgaria? I have, their goulash is very tasty! :D
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Haidar, where did you come across these exotic variations of excercises from? Research?
Ever been to Bulgaria? I have, their goulash is very tasty! :D
No, lol I don't go around looking for 'exotic' exercises. Just hangin out at the forums (bodybuilding.com also) I guess... some I came up with due to necessity and others I had to improvise on.
Cool, what other countried have you been to? don't you plan on visiting the US too?
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No, lol I don't go around looking for 'exotic' exercises. Just hangin out at the forums (bodybuilding.com also) I guess... some I came up with due to necessity and others I had to improvise on.
Cool, what other countried have you been to? don't you plan on visiting the US too?
I practically live a third of the year in CA, the gyms there are quite exceptional.
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I practically live a third of the year in CA, the gyms there are quite exceptional.
You should make a trip upto ohio so we can party and discuss Islam at the grand mosque here :D
The frequency of my workouts has obviously taken a dip, had maybe one or two workouts that I didn't log.
Here's what I did today
Saturday, November 24th, 2007
Workout 1
Flat Bench Press <alternated w/> Weighted Chins:
95 x 8 <alt. w/> BW+55 x 5 (Shoulder-Width Overhand)
125 x 6 <alt. w/> BW+55 x 6 (Alt. V-grip)
155 x 5 <alt. w/> BW+60 x 5-DS-BW+25 x 3-DS-BW x 3 (CG Underhand)
185 x 3 <alt. w/> -------
190 x 3 <alt. w/> -------
195 x 3 <alt. w/> ------- EASY, SWEET
Barbell Squats: (Short rest)
95 x 10
135 x 10
155 x 10
175 x 10
185 x 10
Seated Db Press
60's x 10
60's x 10
Glute Ham Raises*
BW-20 x 10
*Setup's on a Lat pulldown machine, assistance from weight stack.
GREAT day for benching today, just pure POWER and EXPLOSION right here baby!!! 8) No seriously my form was really good today and every single set felt easy. You can read all about how much my bench sucks here from fellow getbiggers: http://www.getbig.com/boards/index.php?topic=182224.0 (http://www.getbig.com/boards/index.php?topic=182224.0)
LOL, pure hatuhzz I tell ya! ;D
Anyway, I started squatting again! I used a belt they had at the gym for all sets, and my back feels fine after the workout. I think I've still got it 8) Felt strong on the db presses, and only had time for one set of GHR's.
later.
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at least you're working hard..for a pussy!
not bad man...but why do you consistantly work with the same weight instead of pushing it every so often for less reps to give your body a look at some heavier shit?! ???
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at least you're working hard..for a pussy!
not bad man...but why do you consistantly work with the same weight instead of pushing it every so often for less reps to give your body a look at some heavier shit?! ???
hahaha that IS pussy weight compared to your BADASS HARDCORE TO THE BONE TRAINING JOURNAL!!!!!!!!!!!!!!!!!!!!!! ;D
Man I just have been careful because I don't want my progress to stall by making high jumps, not everybody can lift at maximum capacity hit a PR's in the gym everyday like you BROTHER! Just past experience with bench has pussied me out a bit.. But my last bench workout, I upped the weight every set, trying to go for that LEGENDARY 225 x 3 bench baby!!! 8)
I fixed up my form a lot, elbows tucked in, shoulder blades together, breathing through the stomach and everything and it is helping A LOT...I mean, last bench workout was not anywhere near maximal poundages.
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DAMN haven't logged in a while cuz Im busy, but a quick update.
My bench has been going up and I have changed aorund my workouts a bit, meaning I have decreased the number of exericses and susbsitutes with better ones, for example I do CG Bench on the alternate day now to foccus on tricep strength to help with my bench.
I have also started SQUATTING again, not quite ASS TO THE CORE OF THE EARTH!!! though because I wanna keep it safe for my back. This means that I'm doign box squats (using a bench), which will also help fix up any form that I might have lost in the time I have taken off of squatting.
My last workout was as follows (skipping 2-3 workouts I think):
Bench Press <alternated with> Barbell Rows:
95 x 10 <alt. w/> 95 x 8
135 x 5 <alt. w/> 115 x 8
175 x 3-1-1 <alt. w/> 130 x 8
205 x 3 <alt. w/> 130 x 8
210 x 3 <alt. w/> -------
195 x 1-1-1 - 185 x 1 - 175 x 1 <alt. w/> -------
1-legged Squats
135 x 10
"Box" Squats:
190 x 20 !!!!!!! ;D
Very short workout, had to cut it off after the qokout cuz I had a projct to work on. Bench form wasnt vry comfortable with the 210, but still a PR nonetheless! So I dropped back down to 195, and three singles in a row, a reset after each rep, then dropped to 185 and the form was good, then 175 and the form was good. From here on I will not be trying to rush the bench as much, I have been increasing 5-10 pounds for 3 workouts already so I'm kinda starting to peak I think. My short term goal right now is to bench 225 for a triple.
I decided to push myself on squats because I'm only doing one set. THe reps right now arent as important as getting my back in shape for squats again, just increasing the load on the bar every workout to get my back used to hte poundages again SLOWLY. So just to make it intense, I went for an exra 5 reps after the planned 15 reps. Not close to my best ever but intense nonetheless. 8)
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Keep on showing tha haterz bro!!!!!!
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Keep on showing tha haterz bro!!!!!!
THanks to the hatuhzz I dropped my 3 servings of NO-EXPLODE pre-workout!!! These workouts are fueled by PURE HATE!!!
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I've been studying for finals hardcore, so no workouts thsi week. Friday after my last exam I should be back DESTROYING the weights like I usually do. 8)
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I've been studying for finals hardcore, so no workouts thsi week. Friday after my last exam I should be back DESTROYING the weights like I usually do. 8)
YES!!!!!!!!!!!!!
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YES!!!!!!!!!!!!!
8)
First monday back and destroyed the legs!!!!!
Monday, December 17th, 2007
LOWER
1-legged Barbell Squats:
135 x 10
140 x 8..legs crampin up
Bench Sqauts (parallel depth)
195 x 10
200 x 10
Light Good Mornings
95 x 10
115 x 8
135 x 10
145 x 10
Leg Extensions
50 x 12
60 x 12
65 x 20
Leg Curls
70 x 10
85 x 9
Smith Machine Calf Raises
135 x 10
125 x 10
125 x 10
My left ass cheek was botherin the hell out of me after the 1-legged squats >:( May have overdone it after a long layoff, its gonna suck if my legs are gonna be sore all over. Lower back felt pretty good through out so I'm pretty happy about that.
This is gonna be the start of a new UPPER/LOWER routine instead of a fullbody workout so I can work with more volume for epic mass. Standing at 175 lbs today, gym weight.
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Thursday, December 20, 2007
UPPER
Flat Bench <alternated w/> Pendaly Rows:
125 x 5 <alt. w/> 135 x 8
155 x 5 <alt. w/> 135 x 8
185 x 3 <alt. w/> 135 x 8
205 x 3
205 x 2 + 1
195 x 3 + 1 (+ dropsets)
Incline CG Bench <alternated w/> Wide-grip Pullups:
135 x 6 <alt. w/> BW x 9
140 x 6 <alt. w/> BW x 8-9
140 x 7 <alt. w/> BW x 8
A-trainer Flies
10 x 8
10 x 6
10 x 5 (not exactly sure about the rep counts here)
BB Curls <supersetted w/> Tricep Pushdowns
75 x 8 <ss> 70 x 7
75 x 3-DS-65 x 2-DS-55 x 3 <ss> 65 x 8
Had a massive pump going from this workout, I looked HUUUUGE brothers!!!!!
A bit disappointed with the benching, just not very smooth today, the [almost] two week layoff probably didn't help here. I think I need more rest in between sets cuz my shoulders take longer to recover; I'll time myself to rest atleast 4 minutes next time in between bench sets.
Ran out of time so I didn't do additional shoulder work (rear and side). Almost got no rest in between the 1st and 1nd superset of arms so couldnt get as many reps... massive pump in the arms nevertheless.
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Sunday, December 23rd, 2007
LOWER
Box Squats (to a bench)
205 x 10
205 x 10.. lower back didnt feel the best
Wide-stance Front Squats
165 x 10
165 x 10
165 x 10
Glute-Ham Raises <supersetted w/> High Pulley Rope Crunches
BW-20 x 5 <ss> 55 x 8
BW-25 x 4 <ss> 45 x 12
BW-27.5 x 6 <ss> 47.5 x 10
Standing Calf <supersetted w/> Seated Calf Raises
BW+70 x 12 <ss> 35 x 12
BW+80 x 13 <ss> 35 x 12
BW+80 x 12 <ss> 35 x 12
Sissy Hack Squats
BW x 8 (not perfect form)
BW x 6 (perfect form)
Pretty good workout today, my cardio is really really bad man, the last couple of weeks have killed me in that regard since I pretty much locked myself up in a room and studied (and sipped on coke) :P This should be easy weight for me on front squats, but I am touching them after a long time and I'm in bad cardiovascular shape...so I gotta start doing cardio.
Not neglecting calves anymore, so I threw in some supersets to really hit them. The burn on these is very tough to get through, it is no joke! Finished off with some sissy hack squats, and man this exercise is HARD if you do it right. Kept my feet very low and close together on the platform and tried my hardest to keep everything from the knee up as straight as possible- this is important so that you get a better stretch of the quads and it makes the exercise MUCH harder.
8)
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Wednesday, December 27, 2007
UPPER
Speed Bench
95 x 3
95 x 3
95 x 3
95 x 3
135 x 2
165 x 2
185 x 1-1-1
135 x 1-1-1
Military Press
125 x 5
130 x 5
135 x 5- 105 x 5 - 85 x 6
Weighted Chins (w/ pause at bottom)
BW+35 x 5
BW+35 x 5
BW+35 x 5 - BW+15 x 3 - BW x 3
Low Incline Db Press (w/ extra stretch)
65 x 8
65 x 8
65 x 8
Strict Seated Cable Rows (w/ extra squeeze)
85 x 8
85 x 8
85 x 8- 70 x 3 - 55 x 3
A-trainer Flies
3 sets
Arm giant set:
Lying Curl-bar Extensions <supersetted w/> Curl-bar Drag Curls:
75 x 8 <ss> 50 x 7
80 x 8 <ss> 50 x 7
85 x 7 <ss> 50 x 7
straight to:
A-trainer Pushdowns <supersetted w/> 1-arm High-pulley Curls:
40 x 8 <ss> 15 x 10
40 x 7 <ss> 15 x 6
40 x 6 <ss> 15 x 6
Throughly enjoyed this workout, working with a lot of movements after a long time. Speed benching went pretty well, didn;t feel as strong on militaries as i thought i would but they felt pretty good. I kinda messed up my elbow on the chins cuz I locked out my elbows.. big mistake, will not do that again. However, the stretch in the lats is amazing; you can feel the outer lats working a lot. So use this movement for the outer lats, just don't lock out your elbows idiots. Same thing with the db presses, bring the db's out wide to get mroe of a stretch and you instantly turn it into a better workout for the pecs. The poundage will drop a bit though, but I'm not using it a "power" movement.
Man this version of the cable row is amazing and surprisingly hard: try to keep perfect posture and really squeeze the shoulder together at the end of the movement. I'm feelin these today in the lower lats and rhomboids.
finished off with some arm giant sets, not qutie milos style, but better ;) Did this to make the workout more enjoyable, and ofcourse a little extra arm size can't hurt.
Peace out nigaaahzzz.
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Friday, December 28, 2007
LOWER
1-legged Barbell Squats:
145 x 8
145 x 8
Bench Sqauts (a bit lower than parallel, w/ pause)
210 x 10
215 x 10
Smith Machine Calf Raises (1-2 sec pause at bottom)
135 x 8
140 x 10
145 x 8 - 115 x 8
Seated Leg Curls <supersetted w/> Leg Exntesions
90 x 8 <ss> 70 x 20
90 x 9 <ss> 70 x 20
Light Good Mornings
150 x 10
150 x 10
165 x 8
Nice workout, felt pretty good afterwards. Wasn't sure about the lower back situation when going in, but I stretched a lot prior and started warming up for Squats and it felt fine. Didn't bother me at all during the workout. The box squats FEEL really hard, as if 7 reps would be very hard but I managed to push 10 reps for each set...hard, but not impossible. Quads felt pretty good after the leg extensions, though the burn during the exercise is very uncomfortable... I think I'll use this exercise just for the mental toughness aspect ;D Ended the workout with some good mornings, and again took it pretty easy. Bumped up the weight for the last set but only did as many as I felt i could do without any strain on the lower back.
I'm considering doing the Adonis youtube competition, so I may start training for that. But I gotta make sure my lower back issues are taken care of before I do that. I planned on doing some light deads at the end of the workout today, but i had to go pick up my brother from the airport. But thast ok, I think my lower had enough anyway.
There are several things i need to do to train for this competition. First of all, ofcourse, the lower back needs to be taken care of. Second thing is getting my CARDIO up, so i have the lungs for it. My goal was to improve my cardio this winter break anyway, so this competition is good motivation to get my ass started on that. For this I will probably combine HIIT type cardio (sprinting) with longer runs (around 30 min).
And since I haven't deadlifted in a long time, I need to get my form in order. There's a good T-nation article that helped me fix up my form in the past, and helped me get my deadlift upto 405 x 5. Another thing I will need is lower back endurance, which I will take care of by not only deadlifting with higher reps (20-30, not too high so that I can recover) but also incorporating some high rep hyperextensions.
I think I have till the 28th of Feb to submit the video, so i have about 7 weeks to prime myself for this. There's really nothing to lose, but winning would be awesome 8)
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Monday, December 31st, 2007
UPPER
Flat Bench <alternated w/> Pendaly Rows:
210 x 3... nice and smooth!
210 x 3...not bad
210 x 3!
Pendaly Rows:
140 x 8
140 x 8
140 x 8
Incline CG Bench <alternated w/> Wide-grip Pullups (w/ pause at bottom):
145 x 6 <alt. w/> BW x 8
155 x 6 <alt. w/> BW x 8
165 x 5 <alt. w/> BW x 8
A-trainer Flies
2 sets
BB Curls <supersetted w/> Tricep Pushdowns
70 x 8 <ss> 70 x 8
75 x 7-DS-50 x 8 <ss> 70 x 8
AWESOME benching today! 8) 3rd set wasn't as good because I lost focus, but I started out awesome with the first one, even surprised myself, and the second one was good too. My goal right now is to bench 225 x 3, so we'll see how long it takes. It's only another 15 pounds! I've never touched 2 plates on this exercise, EVER, lol!
For whatever reason the pendaly rows have started to feel really good in the rhomboid area..the lower back gets pumped too doing this. Incline CG's felt super today, i dunno where I mustered the strength from. Had little time for arms, and I forgot to do shoulders again goddamnit..
You guys have a happy new year! :)
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Sweet New year Workout!!!!!!111 8)
Wednesday, Jan 2nd, 2008
LOWER
Speed Deads:
Some sets with 135, 185 and 225. Then 225 x 14 to test the waters..
Box Squats (to a bench, touch and go)
220 x 10
225 x 8
1 1/2 Front Squats
165 x 8
165 x 6
165 x 6 :o
Glute-Ham Raises <supersetted w/> High Pulley Rope Crunches
BW-25 x 5 <ss> 50 x 10
BW-27.5 x 5 <ss> 50 x 10
BW-30 x 6 <ss> 55 x 10
holy shit, deadlifting after8 months was no fun! The lower back pumps were immense and really really hindered my workout, even though I was using very light weight. So more than half the time while I was deadlifting I was just laying on the ground trying to get the pump out, lol! I did manage to mess around with my form and relearn some things though. The pump kept bothering me for the rest of the workout as well..
Did the squats without a belt, though intially I had planned on wearing one cuz I thought my back would be too tired out from the deads. I'm hoping this helps with my Squat form..I think I should alternate this with regular Squats.
The 1 1/2 Front Squat: performed like a regular full squat, except an extra half rep is performed from the bottom position. So you go all the way down, halfway up, back down, then all the way up. They were much harder than I thought, a real lung exercise :P
I think hamstring strength was down, but I also did deadlifts this workout unlike last time. Abs = very annoying and boring to do, but oh well.
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Friday, Jan 4th, 2008
UPPER
Speed Bench
bunch of sets, did a heavy one with 185 as well
Military Press
135 x 5
140 x 5
140 x 5
Shoulder-width Weighted Pullups
BW+35 x 5
BW+35 x 5
BW+35 x 5 - BW+15 x 2 - BW x 2
Low Incline Db Press (w/ extra stretch)
65 x 10
65 x 10
65 x 8
Strict Seated Cable Rows (w/ extra squeeze)
85 x 10
85 x 10
87.5 x 12
Incline A-trainer Flies
2 sets
Arm giant set:
Lying Curl-bar Extensions <supersetted w/> Curl-bar Drag Curls:
80 x 8 <ss> 50 x 7
80 x 8 <ss> 50 x 7
80 x 8 <ss> 50 x 8
straight to:
Strict Pushdowns (double pulley) <supersetted w/> 1-arm High-pulley Curls (double pulley):
100 x 6 <ss> 20 x 8
90 x 6 <ss> 20 x 8
85 x 5 <ss> 20 x 9
Changed some exercises up today... substituted pullups for the chins cuz I didn't feel like doing regular chins, simple as that. Had to do the last arm exercise on the double pulley station cuz a douchebag was using the machine I usually use, and it worked out fine.
Military Presses are kind of annoying because I feel my left shoulder getting more strained than the right one, dunno why... they also felt mroe comfortable with a slighly closer grip than usual, I think I was loosing too much tricep by using my usual bench grip (before you ask, I'm using it as a power movement so I don't care for shoulder "isolation"). Everything else was good.
thanks for reading.
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Monay, Jan 7, 2008
LOWER
Parallel Sqauts
205 x 8
205 x 8
1-legged Barbell Squats:
150 x 8
155 x 10
155 x 10 :o
Smith Machine Calf Raises (1-2 sec pause at bottom)
145 x 8
145 x 10
150 x 9 (last rep iffy)
Good Mornings
155 x 10
175 x 10... nice and slow, felt good!
Speed Deads
Bunch of sets w/ 185, 205 and 225
185 x 30
185 x 30...damn
Took it easy on the squats today, I felt that I needed to back off a bit so I did. Felt nice and smooth, except there's some issues with the right knee..dunno what to do about that, maybe mroe warmup + stretching. 1-legged Squats felt awesome today (easy), and since I took out the leg extensions/curls at the end I did an extra set here to make up for it, and boy did that hurt ;D I started to feel nausious so I lay down for a min or two after that..
My back's jsut feeling better than ever, had no problems whatsoever. goodmornigs were nice and easy, didn't do as many sets cuz of what I had planned later... Some speed deadlifting followed by high rep deadlifting. I did the deads without straps with an over-under grip and it worked the shit out of my grip. Also, when I hit the ground I felt a strain on my elbow- a reason to be weary of these things. Maybe I should stick to a double overhand grip with straps so I don't fuck up my arms in anyway; people who get tears get it in the arm with the supinated grip- dorian yates tore his biceps using an underhand grip on barbell rows for example. These sets ofcourse were not my maximum capacity- I was jsut aiming for a specific number of reps and I got 'em on both sets. I will ponder over how I felt and shit like that and keep myself from posting too much detail right now ;)
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Wednesday, January 9, 2007
UPPER
Flat Bench <alternated w/> Pendaly Rows:
215 x 3
215 x 3
215 x 3
Pendaly Rows:
145 x 8
145 x 8
145 x 8
Incline CG Bench <alternated w/> Wide-grip Pullups (w/ pause at bottom):
160 x 5 <alt. w/> BW+5 x 8
160 x 5 <alt. w/> BW+5 x 8
160 x 5 <alt. w/> BW+5 x 8
Wide-grip Upright Rows <supersetted w/> Db Rear Laterals
65 x 10 <ss> 25 x 10
65 x 10 <ss> 25 x 10
65 x 10 <ss> 25 x 10
A-trainer Flies
2 sets
BB Curls <supersetted w/> A-trainer Pushdowns
70 x 8 <ss> 40 x 10
70 x 8- 55 x 5 - 40 x 5 <ss> 40 x 8
Bench keeps movin on up! 8) First time in my life I have made improvements on bench like this, most of which I will accredit to improvement of form. My bodyweight has also been moving up which also probably helped- standing at aout 180 lbs today (gym weight). 10 more pounds and I will meet my goal of 225 x 3!
Pendaly rows felt great, will lower the reps next workout now. CG benching didnt feel so strong, thought i'd be able to get more reps.. WG pullups on the other hand felt stronger than I has anticipated, but last set was a bit of a struggle.
PS: My fucking hamstrings and ass are still sore, 3rd day in now :-\ I can't deal with this shit, so I really need a way to fix this cuz I don't want any of this. I hear cardio helps, maybe even stretching. I'll do anything to stop this from repeating >:(
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haha still working out at the mickey mouse club I see... ;D
nice work man that leg day looks brutal
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haha still working out at the mickey mouse club I see... ;D
nice work man that leg day looks brutal
haha thanks, it was alright. Brutal squats I know ;D I gotta be careful cuz of the lower back, but before u know I'll be hitting 3 plates again :P
Do you get brutal soreness in the hamstrings following leg workouts? this past workout left me paralysed the next day and after in the lower body :-\
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haha thanks, it was alright. Brutal squats I know ;D I gotta be careful cuz of the lower back, but before u know I'll be hitting 3 plates again :P
Do you get brutal soreness in the hamstrings following leg workouts? this past workout left me paralysed the next day and after in the lower body :-\
yep.. typically friday's dynamic day on lower body that has me squatting alot of reps leaves me sore for a few days. It's always glutes and hams... never quads.
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Friday, Jan 11, 2008
LOWER
Floor Deads*:
275 x 3
315 x 3
335 x 3
335 x 3
335 x 3
195 x 30
Standing Calf <supersetted w/> Seated Calf Raises
BW+90 x 10 <ss> 37.5 x 12
BW+90 x 10 <ss> 42.5 x 12...BURRRRRNNNNNNN
Speed Squats
135 x 3
155 x 3
165 x 2
165 x 2
165 x 2
165 x 2
165 x 2
Glute-Ham Raises <supersetted w/>1 1/2 Front Squats
BW-30 x 6 <ss> 155 x 8-9
BW-30 x 6 -DS- BW-40 x 5 <ss> 155 x 8
DONE!
*Reset for each rep
damn, that workout took me a longass time, 1:45 to 2 hours ;D Its cuz of all the sets of deads, including the high rep deads! My back isn't used to deadlifting yet, apparently it takes mroe than 2 workouts for that ;D The pumps are still there (the bad kind) so I still have to lay around for a bit for them to go away...but for the most part i had tow ork though them, since they weren't gonna go away completely (in that case, it would've taken me 3+ hrs instead :P). Still working on the form, haven't got it down perfectly yet but I did hit the mark a couple of times so there is progress, had my brother check my form on these. 335 is a long way from my best deadlift, but it still felt pretty heavy...I reckon I should be back in good form in about 2 months- goal for now is hitting 500 for a single.
Oh, and I'm going to quit doing heavy 5's, nothing more than triples anymore. I reset for each rep so doing five like that is pretty tedious, but doing 5 is useless anyway in terms of building deadlift strength. The high repper at the end was more difficult than i thought it would be, but after all the 'heavy' sets that should be expected...forgot my straps again, so I did an over-under grip again which worked out my grip/forearms pretty good! (I also avoided hitting the ground on the reps so i dont fcvk up my elbows)
got some calves in quickly to give my lower back a rest before I hit teh spped squats, which went way better than I expected. Decided to superset the GHR's and front squats, which was a killer combination ofcourse 8) Really felt this combination in the legs, so even though my lungs didn't like this I still like the combo for the muscle stimulation (or the sensation).
STRETCHING: I did LOTS and lots of stretching last night so I wouldn't get sore in te glutes/hamstrings and today I have little to no soreness in those areas!!! ;D I also did hot/cold contrast showers and ate a lot (+multivitmains/creatine)... I'll have to try the same exact thing next workout to really say if it was what i did afterwards that helped the soreness (I suspect it is). I'm really happy to have woken up fresh and NOT sore today 8)
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Mondayday, Jan 14th, 2008
UPPER
Speed Bench
125 x 2
125 x 2
125 x 2
125 x 2
125 x 2
125 x 2
155 x 1
185 x 1-1-1 (5-10 sec rest in between)
Military Press
145 x 5
145 x 5
145 x 4 - 115 x 5 burrrrrrrnnn
Weighted Chins
BW+55 x 5
BW+57.5 x 5
BW+55 x 5
Low Incline Db Press (w/ extra stretch)
65 x 10
65 x 10
65 x 10 PR!
alternated with:
Strict Seated Cable Rows (w/ extra squeeze)
#5.5 x 12
#6 x 10
Arm giant set:
Lying Curl-bar Extensions <supersetted w/> Pronated Curl-bar Drag Curls:
85 x 8 <ss> 55 x 9
90 x 7 <ss> 55 x 8-10
straight to:
Strict Pushdowns <supersetted w/> 1-arm High-pulley Curls :
#9 (or 10) x 8 <ss> #2 x 10
May have overdone the speed benching with the heavier sets, which maybe an explanation for why I did poorly on the military presses. The M presses just felt very heavy from the start, but i managed 3 good sets with it.....oh, also I did these without a spotter so I didnt get any help with the liftoff- another thing that coul have afected my performance. The chins felt nice and strong on the other hand, for the most part.
The poundages on the machine exercises changed cuz I changed back to the university gym since school started again. Didn't have enough time for my usual giant-set for arms but arms were pumped pretty good after that. Chest is more sore than usual today, lats are sore too.
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WEdnesday, Jan 16, 2008
LOWER
Parallel Sqauts
225 x 8
235 x 8
235 x 8
235 x 8
Standing Machine Calf Raises (1-2 sec pause at bottom) (new)
100 x 8
100 x 8
100 x 7 - 80 x 3 - 60 x 3
80 x 7 - x 2 - x 1
Good Mornings
185 x 8 damn
185 x 8
1-legged Nautilus Kneeling Leg Curls (new)
50 x 10
55 x 9
55 x 9
alternated w/:
Smith Machine Sissy Squats (new)
bar x 6
bar x 4
bar x 5 damn
Speed Deads
185 x 3
185 x 3
195 x 3
195 x 3
195 x 3
195 x 1
195 x 1
225 x 1
275 x 1
205 x 40
205 x 30 (after 2-3 min rest) :o
Holy long ass workout!! I was in the gym for more than 2 hours and I'm feeling the effects today, feeling pretty tired. I stretched a whole lot and id contrast showers and there is soreness today, but it is very very tolerable! :)
I decided my back was ready for heavier squats so I did a regular Squat session, although I kept the reps a little high. The Stance here is wide, but not too wide. I hate going too wide cuz its hard for me to tell when I hit parallel that way... I thought I was doing 245 in the gym but realised later that I was only doing 235, but thats ok cuz 235 feels heavy enough for now ;D Will use 10 pounds or more next time...
New machine for calves, did an extra set cuz I didn't feel I worked my calves enough with 3 sets. The Goodmorning's felt heavy and uncomfortable also because of the shirt I was wearing, the bar wasn't very stable and had a tendency to roll over...
Figured out a way to do sissy squats on the smith machine and it worked! Very hard exercise, will keep the reps low here so I can do some load progression.. Speed deads were good, I found my groove on these. It helps that they have ROUND plates here instead of the hex plates at the other rec I go to, it makes the deadlifts so much more comfortable this way. Decided it was time to up the ante, so I went for 40 reps on my first high rep set, which I was able to do in 1:25. The second set was much harder so I decided I would only do 30 reps, and that took me like 1:15.
Tentative plan is to do my first all-out deadlift attempt with 225 next week.
8)
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update: quads, halms both were pretty sore late the day after, and the second day all day. Third day in, quad soreness is gone but hamstring soreness still there. I don't think there's any way to escape it ;D
Interesting thing: My rear delts got really sore after the workout! Those high rep deads got 'em. I skipped my workout yesterday because I was still sore and tired from the last workout.
Been doing a bit or cardio lately as well, two nights ago was really brutal- one of the most painful cardio sessions of my life. Pushed thourhg about 15 minutes of hellish pain in the feet + calves then called it quits... my feet were NUMB after off, maybe it was a good thing I got off after all.
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Been sick the last 2 days, could barely get any sleep last night :-\
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excellent work, my man. 8)
only things i'd suggest? don't do box squats for more than 5 reps. they're not really a "high rep" exercise, since you're ideally supposed to sit back and pause on the box/bench with each rep.
also, scrap the speed pulls at the very end of the workout. you're too tired to really work on your speed. use 'em 2nd, and for fewer sets, if you're going to put them on the same day as lifting heavy.
what's your body weight mang?
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Haven't worked out all week cuz I wasn't feeling well, and I feel very guilty about it. I hate setbacks like this, FCVK I'm pissed.
excellent work, my man. 8)
only things i'd suggest? don't do box squats for more than 5 reps. they're not really a "high rep" exercise, since you're ideally supposed to sit back and pause on the box/bench with each rep.
also, scrap the speed pulls at the very end of the workout. you're too tired to really work on your speed. use 'em 2nd, and for fewer sets, if you're going to put them on the same day as lifting heavy.
what's your body weight mang?
thanks bro, only reason i was going high reps with those is because I was taking it easy on my lower back- I injured and reinjured it but after some rehabilitation work and easing into the squats/deads my back is at 110% right now.
I did not do these paused, but in the past when I used box squats as an ME exercise I did do them that way. I just wanted to relearn the form after being off of squats for a long time, so I wanted to just do touch n go..
You're right about the speed pulls, I should have placed them early in the workout like I usually do...not sure waht i was thinking. And I don't think you're supposed to do both speed and heavy work in the same workout..
Bodyweight was hovering around 180 before I got sick, thats 20 pounds up from august, lol..
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Finally got sick of it and went in for a workout... felt weak as shit. I'm still a little sick.
Saturday, January 26, 2007
UPPER
Flat Bench :
205 x 3
205 x 3
205 x 3
Pendaly Rows <alternated w/> Incline CG Bench:
135 x 6 <alt.> 160 x 4
135 x 6 <alt.> 155 x 5
135 x 6 <alt.> 155 x 5
Wide-grip Pullups :
BW x 12
BW x 11
A-trainer flies:
2 sets
BB Curls
60 x 10
60 x 9
60 x 8
Everything felt heavy as shit, surprised i even pulled that much off on bench... had to put a hoodie on after the bench cuz i started gettin cold. Decently sore in the pecs today along with some soreness in the front delts and lats.
Hopefully next workout is much better.
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how are those supersets working for you? i have to admit that would sap my energy terribly.
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I don't really superset anything except for arms, i mostly alternate some exercise (sometimes with short breaks) to save time. The GHR/front squat superset was something I came up with on the spot cuz I needed a solution to the shortage of time ;D
I realised I need some sort of exercise that put hit my quads hard on deadlift day... it comes down to either a uni-lateral exercise or leg presses (my college gym doesn't have a hack squat). I know I should man up and do the uni-lateral exercise but I freaking hate being sore in the glutes, i.e. if i do them on deadlift day only... if i do the uni's more frequently I don't get sore in the ass anymore, but that means doing them every workout goddamnit. And that means i'm gonna have to substitute the sissy sqts with the uni instead, which i dont wanna do right now so thats out of question.
The leg press is looking really good right now ;D
unless I can get a better suggestion ofcourse..
;)
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Monday, Jan 28, 2008
LOWER
Speed Squats
165 x 2
165 x 2
165 x 2... quads started to burn
165 x 2
165 x 2
155 x 2
155 x 2
155 x 2
165 x 1
175 x 1
185 x 1
Floor Deads*:
275 x 3
315 x 1
345 x 3
345 x 3
345 x 3
215 x 35 (+/- 2)
Standing Machine Calf Raises
100 x 7 (+1 forced)
90 x 7
90 x 7 (+1 forced)
Glute-Ham Raises** <alternated w/> Leg Presses
BW-#1.5 x 6 <alt.> 4 plates + 25 x 12
BW-#1 x 5-DS-BW-#1.5 x 4 <alt.> 4 plates + 25 x 15
*Reset for each rep
** Setup on lat pulldown machine
Weird thing last night, I started to feel a burn in my quads after my 3rd set of speed squats which bothered me when i was doing deads cuz my quads were a bit tired out, lol. That's never happened before... next time I will do the speed sqts after the deads. Deadlifts felt heavy at first but it got better with the 2nd set, and the 3rd set went really well... my ego's taking a hit big time, but there's nothing i can do about it :P The high rep set at the end was pretty brutal...
Decided I would alternate the GHR's with the leg presses instead to give my back a rest and still be able to push heavy weight to hit the quads. I set the leg press seat at the farthest setting, so the poundages took a dip- good. Quads got pretty tight after the workout, and they are a little sore today along with hamstrings, traps, rear delts, middle back...
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honest question..have you made much in regards to gains lately? seems like you're still using the same weights, etc. since you started this thing.
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honest question..have you made much in regards to gains lately? seems like you're still using the same weights, etc. since you started this thing.
bodyweight + weights both been going up, except I got sick last week.. that's all.
focusing more on just gettin the lifts up right now.
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I don't really superset anything except for arms, i mostly alternate some exercise (sometimes with short breaks) to save time. The GHR/front squat superset was something I came up with on the spot cuz I needed a solution to the shortage of time ;D
I realised I need some sort of exercise that put hit my quads hard on deadlift day... it comes down to either a uni-lateral exercise or leg presses (my college gym doesn't have a hack squat). I know I should man up and do the uni-lateral exercise but I freaking hate being sore in the glutes, i.e. if i do them on deadlift day only... if i do the uni's more frequently I don't get sore in the ass anymore, but that means doing them every workout goddamnit. And that means i'm gonna have to substitute the sissy sqts with the uni instead, which i dont wanna do right now so thats out of question.
The leg press is looking really good right now ;D
unless I can get a better suggestion ofcourse..
;)
How is your nutritional habits?
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How is your nutritional habits?
3-4 meals a day, at college these days so I'll get some sort of sandwich + milk, fruits, etc. with every meal. No protein shakes right now since I ran out of it and never bothered to replace it. Right now supplementing with creatine and vitamin pills only, thinking about adding BCAA's for recovery also.
Wednesday, Jan 30, 2008
UPPER
Military Press
145 x 5
145 x 5
145 x 3 (-1 rep)- 115 x 4
Weighted Chins
BW+60 x 5
BW+60 x 5
BW+60 x 5 - BW+25 x 5
Speed Bench
125 x 2
125 x 2
125 x 2
125 x 2
125 x 2
125 x 2
135 x 1
155 x 1
175 x 1 - 1
Low'ish Incline Db Press (w/ extra stretch)
65 x 10
65 x 7
65 x 6-7 - 50 x 3-4
alternated with:
Strict Seated Cable Rows (w/ extra squeeze)
#6 x 10
#6 x 10
Arm giant set:
Lying Curl-bar Extensions <supersetted w/> Pronated Curl-bar Drag Curls:
85 x 8 <ss> 60 x 7
85 x 8 <ss> 60 x 6
85 x 5 <ss> 60 x 4 - 50 x 3 - 40 x 3
straight to:
Strict Pushdowns <supersetted w/> 1-arm High-pulley Curls :
#8 x 5 <ss> #1.5 x 8
#7 x 5 <ss> #1.5 x 9
Eh..tried something different today, went straight to the m. presses and I performed worse than last time. I think I will just try to get 145 x 5 x 3, then lower the reps to 3 a set after that. Forgot my dip belt like a dumbass today so i had to stick a db in between my legs, all the sets went pretty well though.
The way i do the db presses kinda turns the movement into a fly at the bottom of the movement so its way harder than regular presses. Arms went ok...
My workouts have been taking a long time so I need to do somethign about that. Maybe do two a days (unlikely), maybe cut down on the volume, maybe lower rest times... I need to analyse my workouts.
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a couple things:
1) if you're doing speed work, do it first, pick a weight, and don't do singles. do triples on bench, doubles on squats or pulls. don't do two speed exercises in one day.
2) scrap all those supersets. just do straight weights for a while. worry about getting your muscles stronger, they'll get bigger along the way.
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Thanks for the suggestions, I'll see what I can do to change my workout.
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A.M. Workout:
Friday, Feb 1, 2008
LOWER
Speed Deads
205 x 2
205 x 2
205 x 2
205 x 2
205 x 2
205 x 2
205 x 2
205 x 2
Parallel Sqauts
245 x 8
250 x 7
255 x 8
Good Mornings
190 x 7
190 x 6
Took me about an hour this morning, felt phenomenal. Squats felt REALLY heavy on the back when I was warming up with 225..Decided I would climb up on the sets and it worked out pretty well even though 245 felt pretty heavy to start with. Surprised I could pull off 8 reps with 255, but it wasn't bad at all! The good mornings are kinda ghey cuz the bar tends to roll over, so i only did 6-7 reps before the reps got too sloppy.
I wanna go in later and hit up some calves, and maybe do a 225 for reps attempt on the deadlift 8)
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Monday, Feb 04, 2008
UPPER
A.M:
Flat Bench :
190 x 3
215 x 2 + 1 forced
215 x 2 :-\
Wide-grip Pullups :
BW+15 x 8
BW+15 x 8 - BW x 2
Incline CG Bench:
155 x 5
155 x 5
155 x 5 NICE!
Rear Delt Raises <alternated w/> Side Raises:
25's x 12 <alt.> 15's x 15
25's x 20 <alt.> 15's x 12
+ 15 min run on treadmill @ 6.5 mph (decreased at the end)
P.M.
Flat Db Press <alternated w/> Pendaly Rows:
75's x 6 <alt.> 150 x 6
75's x 10 <alt.> 150 x 6
75's x 6-7 <alt.> 150 x 6
Oly Bar Curls <supersetted w/> kneeling cable extensions:
70 x 8 <ss> #8.5 x 15
70 x 8 <ss> #9 x 15
70 x 8 <ss> #10 x 12
Benching was shit, prolly cuz of the early workout at 8 a.m., damn it! very shitty benching, but CG benches went pretty good, tried these with a slower and mroe controlled negative today and it felt awesome.
P.M. workout was good, only problem was the kneeling extensions- it was hard as shit to get into position and use weight heavy enough cuz u get pulled back. Don't think i'll be doing this exercise again :P I noticed the bb curls were easier with the regular oly bars, so i figured i would mention that. Db Presses felt pretty good, just starting out with these so i didnt push myself too much adn stayed with the 75's, next time i will hit the 80's.
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good work dude. the incline close-grip especially, that's one of my favorite triceps exercises bar none. seems to totally eliminate the shoulders and chest.
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good work dude. the incline close-grip especially, that's one of my favorite triceps exercises bar none. seems to totally eliminate the shoulders and chest.
I liked it a lot with a more controlled negative, and it didn't affect my numbers negatively at all
Wednesday, Feb 06, 2008
LOWER
Floor Deads*:
355 x 3
365 x 3 (w/ straps) NICE!
375 x 3 (w/ straps) good
225 x 30 damn
Standing Machine Calf Raises
100 x 8
110 x 8
110 x 7-8 - 90 x 3 - 70 x 3
Speed Squats
Bunch of sets with 165
Glute-Ham Raises** <alternated w/> Leg Presses***
BW-#1 x 6 <alt.> 5 plates x 12
BW-#1 x 6 - BW-#2 x 4 <alt.> 5 plates + 25 x 15
*Reset for each rep
** Setup on lat pulldown machine
*** Seat all the way back
Were the deads solid or what 8) Had to use straps for the heavier sets because the bars are too slippery at the college gym... I need to get some gloves though. Messing around with speed deads last time I found a good stance and grip-width that might have helped my deadlift this time. My goal right now is 405 x 3 x 3.
Everything else went well for the msot part, hammies are getting stronger ! Soon I wont be using any assistance at all. Reps will drop next time to 4. Leg Presses felt awesome.
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BADASS WORKOUT
Sunday, Feb 10, 2008
UPPER
Speed Bench
135 x 2
135 x 2
135 x 2
135 x 2
135 x 2
135 x 2
135 x 2
175 x 1 - 1 - 155 x 1
Military Press
145 x 5..nice
145 x 5..easy, too easy? Let's try 10 lbs more
155 x 5.. flew the hell up!
155 x 5.. couldn't help doing another set, lol.
Weighted Chins
BW+70 x 5
BW+70 x 5
BW+65 x 5 - BW+35 x 2 - BW x 2
Low Incline Db Press (w/ extra stretch) <superset w/> A-trainer Flies
65 x 10 <ss> 10 x 6
65 x 9 <ss> 10 x 4.. (after no rest following cable rows)
alternated with:
Strict Seated Cable Rows (w/ extra squeeze)
100 x 12
100 x 9 (after no rest following a-trainers)
Man oh man, today's workout was just badass. Tried some of my brother's XTEND (BCAA that scivation makes) and that shit WORKS! Fatigue was minimal, there was jsut no stopping today.
I had UNCONTROLLABLE urges to do more sets, lol. I would have felt really bad if I stopped after my 3rd set with M.presses like I usually do...and I still didn't feel satisfied. Wicked superset with a-trainers today, really really felt these in the chest today, very fun. Too bad I ran out of time.
8)
-
you doing more of a powerlifting routine now big'n?! ;D
numbers look good!
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you doing more of a powerlifting routine now big'n?! ;D
numbers look good!
Once I get my hands on some bands and chains, its lights out! ;)
hehe, dude I've been doing a mix of both but moslty focusing on strength; u know the triples and all the speed stuff. Doing it the right way early on (while I'm still a weak bitch) ;D ;)
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Once I get my hands on some bands and chains, its lights out! ;)
hehe, dude I've been doing a mix of both but moslty focusing on strength; u know the triples and all the speed stuff. Doing it the right way early on (while I'm still a weak bitch) ;D ;)
never too late to start! and ask magoo about bands..they pay dividends FAST in the bench and the squat. My speed has blown up!
now I'd suggest doing afew warmups sets only on your speed benching and not pyramid up and only do 40-50% of your 1RM to allow you to not only BENCH twice a week if you want but to allow your cns time to recover which is what that day is really for. Engraining your form and working on technique as well as bar speed and path.
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never too late to start! and ask magoo about bands..they pay dividends FAST in the bench and the squat. My speed has blown up!
Nice, I imagine it's good for bodybuilding purposes too (peak contraction and all that). How long does it take to setup bands? and what kind of investment are we looking at here?
now I'd suggest doing afew warmups sets only on your speed benching and not pyramid up and only do 40-50% of your 1RM to allow you to not only BENCH twice a week if you want but to allow your cns time to recover which is what that day is really for. Engraining your form and working on technique as well as bar speed and path.
Yes I did do warmups for the speed benching, kept the weight at about 55% of 1RM today. I'm benching 3 times in 2 weeks the way my routine is setup right now. Yup, I practice doing everything right when doing my speed sets, and pushing as hard as possible.
Thanks for the advice!
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Nice, I imagine it's good for bodybuilding purposes too (peak contraction and all that). How long does it take to setup bands? and what kind of investment are we looking at here?
Yes I did do warmups for the speed benching, kept the weight at about 55% of 1RM today. I'm benching 3 times in 2 weeks the way my routine is setup right now. Yup, I practice doing everything right when doing my speed sets, and pushing as hard as possible.
Thanks for the advice!
40 bucks for a pair of monster mini's to start with will be good for just about everything with the weights you move.. prowriststraps.com sells bands for a lil cheaper but if you want jump stretch elitefts.com sells them too.
yeah to give you an idea...i press up on my speed benches so hard and fast my shoulders pop up off the bench. bands really help build up that explosive power but using them too much will fuck you up and lead to over training.
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Haven't gotten around to a computer this whole week so I didn't update much.
got an arm workout in following the last workout i posted, got 85 x 8 x 3 on extensions which I supersetted with close-grip neck presses.
Then on wednesday I did this:
Wednesday, Feb 16, 2008
LOWER
Parallel Sqauts
265 x 8
275 x 8
ATG Front Squats
185 x 8
195 x 8
195 x 8
Good Mornings
185 x 6
185 x 6
185 x 6
Kept it short and to the point, stamina has been improving with all the cardio I have been doing so I'm able to handle mroe volume. Will start decreasing the reps on squats from here, next stop is the 300's. Followed those with Front squats which obliterated my quads, not to mention they felt easier than usual.
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good shit on the front squats man, those are pretty brutal.
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good shit on the front squats man, those are pretty brutal.
you're pretty intense yourself, stud.
Saturday, Feb 16, 2008
UPPER
A.M:
Flat Bench :
215 x 3
215 x 2.83243..almost 3 but no cigar >:(
215 x 2... fvcked up here cuz I hit the pins, reps were fast!
Incline CG Bench <alternated w/> Pendaly Rows:
160 x 5 <alt.> 155 x 6
160 x 4 <alt.> 155 x 6
160 x 5 <alt.> 155 x 6
Flat Db Press <alternated w/> Wide-grip Pullups :
80's x 6 <alt.> BW x 5
80's x 6 <alt.> BW+20 x 8
80's x 6 <alt.> BW+20 x 8 - BW x 1 (+ slow negative)
Bench is feelin pretty shitty, but that's prolly cuz I had shit to eat yesterday... Why is it that on my fucking bench wokrouts I end up messing up my nutrition? Some kind of curse going on here, bitches! >:(
anyway, that last set was going good, but I sat back on the bench too far so I hit the pins. When i restarted it all went to shit and I got buried under ;D
Those Pendaly rows are killin my mid/lowerback today, fantastic exercise.
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Monday, Feb 19, 2008
LOWER
Floor Deads*:
385 x 3 (no straps, w/ belt) SOLID
405 x 3 (no straps, w/ belt) 8)
Smith Machine Calf Raises (toes pointed forward)
155 x 8
165 x 8
165 x 8
135 x 15
Speed Squats
Some sets w/ 185 (too heavy)
more sets w/ 165
Glute-Ham Raises** <alternated w/> Leg Presses***
BW x 4 <alt.> 6 plates x 12
BW x 3 + negatives <alt.> 6 plates + 15 x 12
*Reset for each rep
** Setup on lat pulldown machine
*** Seat all the way back
This was at the local rec, not at the university gym so I was able to wrap a paper towel around the bar and not have to use straps. The 385 was very very solid, but I got really tired from it... took me like 10 m inutes to recover from the set. So i said f' it and went for 405 for the second and final set. That bitch had no where to go but up :D Not sure where to take my deads from here, but I want to pull 500 eventually.
The calf raises with toes pointed forward are awesome! They hit my inner calf like I've been wanting to so I was pretty pleased with that. Speed sets were shitty, wasn't satisfied with my speed w/ 185 so i dropped down. Leg Presses are finally starting to feel like real weight ;D
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impressive on the deads, especially considering you used a paper towel of all things. pick up some chalk, i guarantee it'll make a difference.
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impressive on the deads, especially considering you used a paper towel of all things. pick up some chalk, i guarantee it'll make a difference.
Thanks. Haha, I have been an advocate of the mighty paper towel for quite some time now ;D
I have used chalk in the past, and it worked wonderfully, but that was when we were allowed to work out at the athlete's gym in the uni. Neither rec I workout at allows chalk, so the paper towel does the job when its available.
I was thinking of investing in a pair of gloves, u think it'd be worth it?
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nothin too special lately, worked upto 285 x 6 on parallel squats, bench has been sucking balls, and just did kind of a "deload" deadlift and military press workout.
Now there is a bench press competition coming up at my college rec center, so I decided I'm going to train for it and focus my workouts on getting my bench up and ready for a 1rm blast! ;D
I'm following a layout hedgehog posted, and made it into a full body workout starting with bench presses.
Monday, March 3rd 2008
Workout A
Bench Press:
195 x 2
205 x 2
210 x 2
195 x 3
195 x 2
195 x 2
"Board" Presses
205 x 5
210 x 5
215 x 5 (I may be off on these numbers by 5 pounds, shoulda been paying more attention)
Speed Squats
165 x 2 x 6-7
Front Squats
210 x 10!!
195 x 12 :o
Pendlay Rows
135 x 10
135 x 10
115 x 10 ( i think)
I did the board presses with some pads that I saw on the gym, they worked pretty well, prolly were like 4-5 inches thick. I kinda deloaded off of bench presses since I've been platueing lately, next week I'll be coming back hardcore and trying to set PR's. I didnt expect it but I got a nice chest pump off of the board presses! Coulda used more wieght but this was the first time..
Front Squats were BRUTAL, I almsot couldnt breathe anymroe the last few reps on the 2nd set LOL! Finished off with some lighter pendlay rows to get a pump going, low rest periods here. Good day!
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u aint supposed to do 12 reps on front squats. do low reps on em. its a bitch going for hight reps on em.
-
I can't imagine a bench press comp at my college gym. It's impossible to within 200 feet of one now, with the 165 lbers and their "entourage".
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haha look at home boy throwing down on the bnech press comp! ;D
brave man..i've still yet to do one haha..gonna put on a show for the ladies there son?! ;D
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I can't imagine a bench press comp at my college gym. It's impossible to within 200 feet of one now, with the 165 lbers and their "entourage".
I've only seen a few clowns at my gym, most keep to themselves and seem decent.
haha look at home boy throwing down on the bnech press comp! ;D
brave man..i've still yet to do one haha..gonna put on a show for the ladies there son?! ;D
LOL! dude, it's a college competition so I'm not expecting top-notch competition... getting my bench up has been the most difficult for me so its a good challenge for me. I'm shooting for 240+, I will be very pleased with 250.
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Wednesday, March 5th 2008
Workout B
Deadlifts*:
165 x 5
225 x 5
285 x 2
355 x 2
415 x 2 (w/ belt)
395 x 2 (w/ belt)
375 x 2 (w/ belt)
Speed Bench
145 x 3
145 x 3
145 x 3
145 x 3
145 x 3
145 x 3... nice chest workout :P
Incline Bench
170 x 5
165 x 5
165 x 7
155 x 8-9
alternated w/:
Weighted Chins
+55 x 5 (Supinated grip)
+65 x 4 (Supinated grip)
+55 x 4-5 (Pronated grip)
+0 x 12 (Pronated grip)
*reset for each rep.
Deadlifts were aight, need to put speed deads in my routine some where cuz my speed's lagging a bit. Even the lighter sets felt like a struggle, oh well.
I should have done the speed bench first but I forgot, hopefully won't make the same mistake again. I'm not allowed to do shoulder presses or any tricep accessories on this routine so I just did Incline Bench with my elbows tucked ;D Believe it or not, it was an awesome tri and chest workout! My chest started cramping up, which never happens.
got my XTEND in yesterday so I'm psyched about the full body workouts even more 8)
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dude, incline with elbows tucked is NUTS on the chest for some reason. it seems counter-intuitive, but works real damn well.
if you don't have anywhere to put speed deads, just to pull with bands now and again.
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dude, incline with elbows tucked is NUTS on the chest for some reason. it seems counter-intuitive, but works real damn well.
if you don't have anywhere to put speed deads, just to pull with bands now and again.
yeah dude, surprised me quite a bit.
I don't have access to bands unfortunately :( Where do I buy some good ones? I'm thinking of joining the getbig PL club and starting PL training full time ;D
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Good work bro, how have ur numbers improved since u started??
Hows the mass increases?
davie
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Wednesday, March 5th 2008
Workout B
Deadlifts*:
165 x 5
225 x 5
285 x 2
355 x 2
415 x 2 (w/ belt)
395 x 2 (w/ belt)
375 x 2 (w/ belt)
post videos !
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Good work bro, how have ur numbers improved since u started??
Hows the mass increases?
davie
brutal mass gains, epic strength increases.
jk, strength has been going up steadily. Past my old PR's that I set before summer (got injured as well) now so I'm pretty happy about that. Also the heaviest I've ever been, peaked at 185 pounds. Now trying to cut down for the bench press comp a wee bit.
Bench is 20-25 pounds up (from all time PR)
Squat- added some poundage to my all time best, but mostly tried to catch back upto old PR.
Deadlift- again, added some poundage but for the most part I had to catch back upto my old PR before I got injured.
post videos !
why, u dont believe me? ;D
That's a good idea though, get some feedback on form and shit. The last thing i wanna do is fvck my back up to impress u guys ;D
today's workout:
Monday, March 10th 2008
Workout C
Parallel Squats*:
175 x 6
205 x 6
235 x 4
265 x 4...belt on
295 x 4 Easy
305 x 4! Smooth
315 x 4! EAASY 8)
Speed Bench
135 x 3
135 x 3
135 x 3
145 x 3
145 x 3
145 x 3... better speed on these today
good Mornings
195 x 6
205 x 6
205 x 6
+ some abs
Been a bit sich the past few days, was feelin a little weak today but I took my vitamins, medicine, and my XTEND and got myself ready for the gym nto sure what to expect. Oh man was it a good session or what, those squats were just flying up, those 3 plates, couda repped for another 2-3 easyy... funny cuz a half hour earlier I didnt wanan get up out of bed ;D
I was pretty stoked after that so I kinda didn't know what to do... figured I'd do my speed benches, and good mornings. Just took my good old time with that, cuz I had already acomplished enough in the workout to worry about little stuff ;)
4 plates here I come :-*
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brutal mass gains, epic strength increases.
jk, strength has been going up steadily. Past my old PR's that I set before summer (got injured as well) now so I'm pretty happy about that. Also the heaviest I've ever been, peaked at 185 pounds. Now trying to cut down for the bench press comp a wee bit.
Bench is 20-25 pounds up (from all time PR)
Squat- added some poundage to my all time best, but mostly tried to catch back upto old PR.
Deadlift- again, added some poundage but for the most part I had to catch back upto my old PR before I got injured.
why, u dont believe me? ;D
That's a good idea though, get some feedback on form and shit. The last thing i wanna do is fvck my back up to impress u guys ;D
today's workout:
Monday, March 10th 2008
Workout C
Parallel Squats*:
175 x 6
205 x 6
235 x 4
265 x 4...belt on
295 x 4 Easy
305 x 4! Smooth
315 x 4! EAASY 8)
Speed Bench
135 x 3
135 x 3
135 x 3
145 x 3
145 x 3
145 x 3... better speed on these today
good Mornings
195 x 6
205 x 6
205 x 6
+ some abs
Been a bit sich the past few days, was feelin a little weak today but I took my vitamins, medicine, and my XTEND and got myself ready for the gym nto sure what to expect. Oh man was it a good session or what, those squats were just flying up, those 3 plates, couda repped for another 2-3 easyy... funny cuz a half hour earlier I didnt wanan get up out of bed ;D
I was pretty stoked after that so I kinda didn't know what to do... figured I'd do my speed benches, and good mornings. Just took my good old time with that, cuz I had already acomplished enough in the workout to worry about little stuff ;)
4 plates here I come :-*
Do you have any other interests apart from the gym and the Koran?
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what mroe do u need? u covered all three.
oh wait, u forgot your mom ;D
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what mroe do u need? u covered all three.
oh wait, u forgot your mom ;D
I guess you a have a real fetish then for 60+ year old overweight women.... ::)
Another sterling example of a follower of the epileptic Mo-Ham-Head.... ::)
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I guess you a have a real fetish then for 60+ year old overweight women.... ::)
Another sterling example of a follower of the epileptic Mo-Ham-Head.... ::)
alright, alright..
don't let the door hit ya on the way out MeltKerl ;)
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brutal mass gains, epic strength increases.
jk, strength has been going up steadily. Past my old PR's that I set before summer (got injured as well) now so I'm pretty happy about that. Also the heaviest I've ever been, peaked at 185 pounds. Now trying to cut down for the bench press comp a wee bit.
Bench is 20-25 pounds up (from all time PR)
Squat- added some poundage to my all time best, but mostly tried to catch back upto old PR.
Deadlift- again, added some poundage but for the most part I had to catch back upto my old PR before I got injured.
How tall are u?
Thats good tho, keep it going?
davie
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How tall are u?
Thats good tho, keep it going?
davie
5' 6'' ish
I'm probably going to switch over to a more PL-style training routine, and try to cut a little at the same time.
todays bench workout:
Tuesday, March 11 2008
Max Effort Bench
Bench Press:
115 x 4
145 x 4
175 x 4
200 x 1
225 x 2! nice
230 x 2! kinda sloppy, but made it!
205 x 2
205 x 2
205 x 2
Board Presses
255 x fail ;D
245 x 2.. hard as shit, almsot didn't make it
240 x 2.. hard
1-arm db rows on incline bench
65's x 10
65's x 12 - x 3
+ a-trainer and db fly superset
2 plates bitches, got the 225 almost no problem. Second heavy set with 230, my wrist kinda buckled on the 2nd rep so i almost missed it. I noticed my wrists are not used to heavy pushing so I need a remedy for that, dunno how.
Overestimated the board presses, the two sets that i did get were slow on the way up. The second rep on the first set prolly took me like 5 sec ;D I was pretty beat after this workout, a lot of heavy benching.
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5' 6'' ish
I'm probably going to switch over to a more PL-style training routine, and try to cut a little at the same time.
Oh i thought this was a kind of Powerlifting routine??
davie
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Oh i thought this was a kind of Powerlifting routine??
davie
Something even more focused on PL'ing is what I meant ;D
The routine I'm following now is something I jsut started 2 weeks ago so I could prepare for a bench competition on Apr 2, and I'm kinda enjoying the change.
Friday, March 14 2008
Max Effort Pull
Speed Bench:
155 x 3
155 x 3
155 x 3
155 x 3
155 x 3
155 x 3.. good speed on these!
Deadlifts *
175 x 5
245 x 5
305 x 2
365 x 2
425 x 2! (w/ belt)
395 x 2 (no belt)
395 x 2 (w/ belt)
Platform Deadlifts* (3-4 inches)
315 x 3
345 x 3 :o
Incline Bench <> Weighted Chins (little to no rest in between)
170 x 5 <alt.> +65 x 5
175 x 5 <alt.> +65 x 5
175 x 5 <superset> +0 x 12
*deload and reset for each rep
Think I'm starting to figure out my form on bench, the speed on these was very good. My fvckin Incline's were flyin up too, so much so that my bro asked me if I was doing speed inclines ;D
Deads started out slow, but 425 flew up on the first rep, second rep wasn't bad either. Did some platform deads to work on power from the bottom. I was really wiped after these, but still managed to get a good upperbody workout in. My whole upperbody was worked very good from just these two lifts, was pretty pleased about that :)
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Monday, March 17 2008
Max Effort Squat/ DE Bench
Parallel Squats:
325 x 4 (w/ belt)
325 x 3 (w/ belt)
295 x 3 (w/ belt)
ATG Front Squats:
205 x 8
200 x 8 :o
Standing Machine Calf Raises (toes forward)
100 x 7
90 x 8
90 x 7 - 80 x 3
Good Mornings
210 x 6
215 x 5
215 x 6
I was completely wiped after this workout, slept like 10-11 hrs and still feeling tired! :'( Forgot to do my speed benches damn it.. hell of a leg workout though.
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that's pretty looney tunes on the front squats, mang. good weight.
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haha looks like the man is doing some work! Guess he decided to get out of the play ground and into the big house! ;D Nice work on the squatting! Damn with your front squats close to your regular squats y ou must have some damn good quads bro! NICE!
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Monday, March 17 2008
Max Effort Squat/ DE Bench
Parallel Squats:
325 x 4 (w/ belt)
325 x 3 (w/ belt)
295 x 3 (w/ belt)
ATG Front Squats:
205 x 8
200 x 8 :o
Standing Machine Calf Raises (toes forward)
100 x 7
90 x 8
90 x 7 - 80 x 3
Good Mornings
210 x 6
215 x 5
215 x 6
I was completely wiped after this workout, slept like 10-11 hrs and still feeling tired! :'( Forgot to do my speed benches damn it.. hell of a leg workout though.
Try that shit on 3 hours of sleep, I dare you.
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Haider is quite the huge pussy slaying man mountain with wheels of steel and a heart of gold.
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haha looks like the man is doing some work! Guess he decided to get out of the play ground and into the big house! ;D Nice work on the squatting! Damn with your front squats close to your regular squats y ou must have some damn good quads bro! NICE!
haha, i'm starting to get concerned. he's starting to catch up and i don't like it!! ;D
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Haider = improving. Very good work my friend :)
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LOL!!! Great comments guys, keep them coming ;D
They're much appreciated! :)
Wednesday, March 19 2008
Max Effort Bench
Bench Press (Paused):
95 x 4
135 x 4
165 x 4
200 x 1
235 x 1
235 x 1.. damn it! ;)
210 x 2
210 x 2
Board Presses
210 x 2... x fail!!! hahaha almost died, read below for the story ;D
Rack Presses
245 x fail wtf
235 x 1
235 x 1
Speed Deads
Some sets w/ 225
mroe sets w/ 245
some sets w/ 275
back down to 245
1-arm db rows on incline bench
70's x 10
70's x 9-10 (not sure)
70's x 10
+flye supersets and rear delt rows.
Pretty sure if I didn't pause the benches that day I coulda gotten doubles.. I noticed I get excited right before a lift, maybe even a bit nervous because for both my heavy sets my hands were sweaty which was kind of a distraction.
Story time:
So Lift4Size was talkin about he got around doing board presses by using 10lb plates.. So I try that except I use a 5 lb plate too. First rep goes up fine, 2ndis good too, but as I'm goin up for the 3rd one the 5lb palte moves out of place and straight onto my face, LOL!! I let the bar rest on my stomach, crying for help like a little bitch so this douche comes over and instead of helping me press the bar up he takes the weight off of one side of the bar and topples the bar over on one side! fvcker almost had me crushed a second time!
;D
Movin on.. those rack presses are way ahrder than board presses and I learned the hard way. I put on 245 thinking its gonna be an easy set and the bar wouldn't even budge.. sropped down to 235 and hardly squeezed out some singles..
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do one fo the two..don't do both..pick either rack presses to work on your weak points or boards...not both bro
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do one fo the two..don't do both..pick either rack presses to work on your weak points or boards...not both bro
I know, u didn't read what happened I guess. I didn't plan on doing rack presses at all, jsut substituted for that day ;)
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HAHA my bad bro.. i need to read more closely!
dude I SUCK at board presses but love the pins! Board presses allow the weight to stay transferred into your body making you still support all the wieght where pin presses transfer the weight to the cage..as long as you stay tight pin presses are great
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Quoting previous workout for new page:
LOL!!! Great comments guys, keep them coming ;D
They're much appreciated! :)
Wednesday, March 19 2008
Max Effort Bench
Bench Press (Paused):
95 x 4
135 x 4
165 x 4
200 x 1
235 x 1
235 x 1.. damn it! ;)
210 x 2
210 x 2
Board Presses
210 x 2... x fail!!! hahaha almost died, read below for the story ;D
Rack Presses
245 x fail wtf
235 x 1
235 x 1
Speed Deads
Some sets w/ 225
mroe sets w/ 245
some sets w/ 275
back down to 245
1-arm db rows on incline bench
70's x 10
70's x 9-10 (not sure)
70's x 10
+flye supersets and rear delt rows.
Pretty sure if I didn't pause the benches that day I coulda gotten doubles.. I noticed I get excited right before a lift, maybe even a bit nervous because for both my heavy sets my hands were sweaty which was kind of a distraction.
Story time:
So Lift4Size was talkin about he got around doing board presses by using 10lb plates.. So I try that except I use a 5 lb plate too. First rep goes up fine, 2ndis good too, but as I'm goin up for the 3rd one the 5lb palte moves out of place and straight onto my face, LOL!! I let the bar rest on my stomach, crying for help like a little bitch so this douche comes over and instead of helping me press the bar up he takes the weight off of one side of the bar and topples the bar over on one side! fvcker almost had me crushed a second time!
;D
Movin on.. those rack presses are way ahrder than board presses and I learned the hard way. I put on 245 thinking its gonna be an easy set and the bar wouldn't even budge.. sropped down to 235 and hardly squeezed out some singles..
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Friday, March 21 2008
Max Effort Pull
Speed Bench (Paused):
155 x 3
155 x 3
155 x 3
155 x 3
155 x 3
155 x 3
Deadlifts *
175 x 5
245 x 5
315 x 2
385 x 2
435 x 2 (w/ belt) on video
455 x 1 (w/ belt) .. grip sucked on these!
Incline Bench <> CG Chins
185 x 4 <alt.> +75 x 5
185 x 5 <alt.> +75 x 4
185 x 4 <alt.> +70 x 5
155 x 7-2(RP) <alt.> +0 x 15
*deload and reset for each rep
Deads felt like they started out slow, my weakness on these is definitely on the bottom. Probably like after the first 5 inches or so the bar flies up! Took a video of the attempts, one of 'em I did upload..for the "experts" on here to examine my ass form, or upon request for trusted people ;)
The 455 went up but the grip was shitty on these, I'm prolly good for another 10-20 lbs but my grip is shit.
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I tried to warn you! BWAHAHAHA! ;D
You gotta be very still and controlled and have a wide chest to keep them flat. They also have to be rubberized so they dont slip.
That guy who "helped" you should be put to sleep.
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I tried to warn you! BWAHAHAHA! ;D
You gotta be very still and controlled and have a wide chest to keep them flat. They also have to be rubberized so they dont slip.
That guy who "helped" you should be put to sleep.
they were in fact rubberised, but I'm a clumsy fvck...shoulda warned me better ;D
you're right, that fvckin noob almost had me >:(
Excellent pull on the DLs, esp since you're like 170 lbs right?
thanks bra, gym weight last time was 181.6 lbs ;) Was cuttin down on weight a bit to go for the health look, down from 185.
Monday, March 24 2008
Max Effort Squat/ DE Bench
Parallel Squats:
335 x 4 (w/ belt) 10 lb PR!
345 x 4 (w/ belt) 20 lb PR!!!
335 x 2 (no belt)
315 x 2 (no belt)
ATG Front Squats:
215 x 8 Smooth, kinda easy.
Good Mornings
225 x 6
225 x 6
Awesome Squatting session, came out of no where! I was kinda nervous abt 335 but it surprised me when I was able to do it with relative easy... cuz 325 gave me a hard time last time around. I had no choice but to go up another 10 lb, and I got it! 8)
That was the end of 4 reps, and it couldn't have ended better. I'm thinking about moving onto doubles, so I banged out a couple of sets of doubles w/o my belt.
Took it easy one everything else.. was supposed to be a "deload" workout.
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Your front squats = pretty fucking sick dear Raidor 8)
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Your front squats = pretty fucking sick dear Raidor 8)
seconded. 215x8 to full depth at 181 is pretty rough. i don't know many people who are willing to put any work into deep front squats (for example, me :P ).
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Thursday, March 27 2008
Max Effort Bench / DE Pull
Bench Press :
95 x 5
135 x 3
165 x 3
205 x 1-1
215 x 1
215 x 1
225 x 1
235 x 1.. not bad
225 x 1 SOLID as can be
Speed Deads
225 for like 8 reps w/ 10 breaths rest in between.
1-arm db rows on incline bench
75's x 10
75's x 10.. not too hard
+flye supersets
I'm just following what Hedge layed out for me to peak for the bench press competition.. I thought I was out of the competition since I didn't sign up on time, but they extended the deadline so I can still compete!
I'm thinking about opening with 245, how's that sound to u guys? Or should I go safer and open with 240?
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never open with a weight you're not sure you can get 100% of the time. last thing you want to do is have a bad day (nervous and didn't eat, whatever) and miss your opener. most tell me to open with something you can get 3 reps on, because you know you'll have it no matter what. on your second one you can try for maybe a 5lb PR, and if you get that, who knows.
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How do these bp meets come about?
Are they official? How popular are they and how frequent?
I'm not aware of a British equivalent.
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Thursday, March 27 2008
Max Effort Bench / DE Pull
Bench Press :
95 x 5
135 x 3
165 x 3
205 x 1-1
215 x 1
215 x 1
225 x 1
235 x 1.. not bad
225 x 1 SOLID as can be
Speed Deads
225 for like 8 reps w/ 10 breaths rest in between.
1-arm db rows on incline bench
75's x 10
75's x 10.. not too hard
+flye supersets
I'm just following what Hedge layed out for me to peak for the bench press competition.. I thought I was out of the competition since I didn't sign up on time, but they extended the deadline so I can still compete!
I'm thinking about opening with 245, how's that sound to u guys? Or should I go safer and open with 240?
You have really improved your benching dear Hairdor. Very good effort, Debussey = very proud of you :D
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never open with a weight you're not sure you can get 100% of the time. last thing you want to do is have a bad day (nervous and didn't eat, whatever) and miss your opener. most tell me to open with something you can get 3 reps on, because you know you'll have it no matter what. on your second one you can try for maybe a 5lb PR, and if you get that, who knows.
thanks, I guess 225 it is. I can see how that would be a confidence builder. I think I could squeeze out a double with 235, u think I should go for 240 or 245 on my second attempt (to rephrase the question ;D)?
How do these bp meets come about?
Are they official? How popular are they and how frequent?
I'm not aware of a British equivalent.
It's at the uni, once a year, probbaly poorly organised. It's not a real powerlifting meet in any sense.
I get 3 attempts, should be "proper" form- touching the chest on the way down and then lockout, no pause required. 3 judges will judge the lift. I don't have a good feeling about the "judges" :-\
You have really improved your benching dear Hairdor. Very good effort, Debussey = very proud of you :D
Thanks bro! ;D
Saturday, March 29 2008
Max Effort Pull
Deadlifts *
185 x 5
245 x 2
315 x 2
385 x 1
455 x 1 (w/ belt) pretty solid
455 x fail (w/ belt) .. grip gave out 5 inches off the floor.
405 x 2 (no belt)
Platform Deadlifts (5-6 inches) *
355 x 3 (w/ belt)
365 x 2 (w/ belt)
Weighted CG Chins
+80 x 3
+75 x 3
+75 x 3 - +50 x 4 - +25 x 4 (dropset)
+0 x 18
Speed Squats
195 x 2
185 x 2
185 x 2
185 x 2
185 x 2
185 x 2
185 x 2
185 x 2
*deload and reset for each rep
shitty ass deadlifting >:( The platform deads went well though. I'm guessing the paper towels I use for deadlifting were a hindrance for my grip strength, next time I'll try to get just a little wet so they grip better (just a theory)... I have a hard time beleiving my grip is THAT weak, i.e. weak enough for it to be the limiting factor. Any ideas on grip strength training guys?
those Platform deads I felt were working the shit out of my abs, these felt like they were REALLY deep. Not the most comfortable thing to do in the world with hex plates either ::)
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Dont like chalk? You could try tacky. ;D
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Dont like chalk? You could try tacky. ;D
they don't allow chalk >:(
what's good grip training?
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they don't allow chalk >:(
what's good grip training?
Get yourself some grippers on ironmind.com or from APT.
Suitcase style DL's are great.
Wrist curls help too.
Plate pinches.
Any of these will help your grip. Use a different grip exercise 2-3 days a week until failure. Try not to leave your grip destroyed right before a training session. ;)
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they don't allow chalk >:(
You can buy some kind of sticky stuff that works like chalk without the mess made for weightlifters.
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they don't allow chalk >:(
what's good grip training?
there's "liquid chalk" that comes in a little spray bottle. easy to hide in the pocket, no mess.
or you could just do what i do and use chalk anyway. university gym doesn't allow it, i just don't give a shit. last time someone tried to interrupt me i just waited until i finished my set, looked at him for a moment, said "when YOU can lift that without chalk, let me know" and got a drink. haven't gotten any problems since.
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there's "liquid chalk" that comes in a little spray bottle. easy to hide in the pocket, no mess.
or you could just do what i do and use chalk anyway. university gym doesn't allow it, i just don't give a shit. last time someone tried to interrupt me i just waited until i finished my set, looked at him for a moment, said "when YOU can lift that without chalk, let me know" and got a drink. haven't gotten any problems since.
Haha thats brilliant
davie
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Haha thats brilliant
davie
admittedly it's a college gym and the employees are students. i really doubt i'd have tried something like that at a "real" gym, haha.
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I'll look into that Magoo, thanks for sharing the story ;D
I wouldn't try to be a hardass to some one who works there letting me know about the policy as long as he lets me complete my set.. some employees are dicks though. I'm afraid if I pull a stunt like that they'd call the campus cops on me.. :P
beens uper busy so I havent been updating..
Tuesday, April 1 2008
Max Effort Squat/ DE Bench
Speed bench
155 x 3
155 x 3
155 x 3
155 x 3
155 x 3
155 x 3
Parallel Squats:
355 x 2 (w/ belt) :o
355 x 2 (w/ belt)
315 x 2 (no belt)
325 x 2 (no belt)
Good Mornings:
225 x 4
230 x 4
230 x 4.. easy
Glute-Ham Raises* <alternate w/> ATG Front Squats:
-#1 x 5 <alt.> 215 x 6
-#1 x 5 <alt.> 215 x 6
-#1 x 5 <alt.> 215 x 6
*setup on a lat pulldown station, minus sign indicates assistance from machine.
This was a pretty good workout, threw out the calf raises so I could get my GHR's in. Calves w/ cardio from now on mostly. I also acquired a new found respect for people who squat heavy, that 355 felt like hell on the bottom.. first rep I just wanted to drop that bitch. Had to seriously man up for that shit, so I did another set to overcome my fear of having heavier weight on my back.
I suspect it was harder than it was supposed to be because the belts at the college gym don't get tight enough so I dont get the same support >:( The "lighter" sets without the belt were equally hard, jsut training to really hold my core right... that's what its ALL about when coming out of the hole. Some core work is in order..
I really liked the GHR + F. Squat combination, these felt pretty strong together.
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Thursday, April 05 2008
Max Effort Bench / DE Pull
Bench Press :
205 x 1
235 (or 230?) x 2... i think i may have f'ed up here
235 x 1.5 >:(
Rack Presses :
225 x 3
235 x 2
245 x 2.. sweet. PR.
Speed Deads
245 x 1
245 x 1
245 x 1
245 x 1
245 x 1
245 x 1
245 x 1
245 x 1.. w/ 10 heavy breaths in between.
1-arm db rows on incline bench
75's x 8
75's x 8
75's x 8
Overhand close-grip pullups
BW x 10
BW x 9
+flye supersets
I think I forgot to put a 5 on one side of the bar on the first 235 attempt... shit happens I guess. The speed was pretty good on that set though. Second attempt was shitty, shoulda gotten more rest in between.
Rack presses went great though. I used to pause on these before which makes the lift 10 times harder! So I just did touch and go and I was able to blast 245.
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Oh, and the Bench Press competition got postponed.. It will be held on the 16th now. I'm thinkin about backin out :-\
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Oh, and the Bench Press competition got postponed.. It will be held on the 16th now. I'm thinkin about backin out :-\
Why back out? Follow through with your commitments and you will be a much happier person. Go there, destroy some fools, leave with a new view.
Good luck!
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Why back out? Follow through with your commitments and you will be a much happier person. Go there, destroy some fools, leave with a new view.
Good luck!
haha thanks man.
Its just that my commitment to it was supposed to be for 4 weeks, adding another 2 weeks to that seems like its that much mroe effort for almost nothing.. I changed my training routine around it, and I like this routine better... but still.
I guess as long as I'm havinf fun doing it..
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Oh, and the Bench Press competition got postponed.. It will be held on the 16th now. I'm thinkin about backin out :-\
You are not backing out you big fucking pussy. >:(
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You are not backing out you big fucking pussy. >:(
seconded. get your ass in there.
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Appreciatte the support guys.
was jsut having some doubts about whether it was worth the effort, or if I was taking it too seriously... I need to be doing it for the right reasons.
The rules are as follows (read 'em the other day):
- 5 minutes to warm up (can warm up prior to that, I will definitely need to do that).
- 15 minutes per lift? Are they giving me 15 min to perform all 3 lifts? lol, that seems ridiculous. I'll have to ask. I may need my xtend if that is the case :P
- Touch and go (the guy was explaining to me how full lockout isnt necessary cuz it's not good for the elbows ::))
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touch and go, no full lockout? sounds like a bounce and hump competition to me. still, do it right even if you don't have to. that way you'll be extra prepared, not to mention anyone watching will realize how much cleaner your lift was.
i'm wondering how in the hell they can judge a lift "complete" if lockout isn't necessary. ???
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touch and go, no full lockout? sounds like a bounce and hump competition to me. still, do it right even if you don't have to. that way you'll be extra prepared, not to mention anyone watching will realize how much cleaner your lift was.
i'm wondering how in the hell they can judge a lift "complete" if lockout isn't necessary. ???
thats what I'm thinkin bra.. seem like a bunch of dumbasses organising this thing. He told me the lift has to be performed "with good form".. don't know what that means, but i better not see any bouncing and shit, or butt 5 inches off the bench >:(
I'll have a talk with the head guy about this, sort it out.
they don't even say what the prizes are, just mentions there's prizes. Money would be nice ;D
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if the meet looks decent, just give it a go. if nothing else, it'll help you get an idea of what it's like to lift under that kinda pressure.
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Seconded. Even if it's a second-rate meet, it will still be a great experience to lift in a structured setting.
What's your target BP max for the comp?
I'd be happy with 245, pretty sure I can get 240 no problem.
magoo suggested I open with my 3 rm, which I'm guesstimating at 225 or so. Should I be safe and go for 240 or go for 245? Don't seem to be able to get an answer on this one ;D
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Magoo's advice is on the money, as usual. You want an opener that you can dust without a problem. If your gym max is 245, you might think about 240 as your second lift. Then go for broke with 250 or so as your third lift. It all depends on how you feel the day of the meet. But in the end, don't get caught up in the poundages, just have fun 8)
yeah man, the balancing act of doing good but still doing it for fun has been a concern for me..
right now the tentative plan is:
1- 225
2- 240
3- 245/250
Thanks guys ;)
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Magoo's advice is on the money, as usual. You want an opener that you can dust without a problem. If your gym max is 245, you might think about 240 as your second lift. Then go for broke with 250 or so as your third lift. It all depends on how you feel the day of the meet. But in the end, don't get caught up in the poundages, just have fun 8)
i'd vote for this as well. from what people tell me, the idea is that for three attempts they should be (in order): way easy, right around your current best, balls-out if you hit #2. the only guys you see opening on super-high weights are equipped lifters who can't hit parallel or touch their chest with sub-maximal weights, or guys aiming for WRs who don't want to waste attempts.
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Good luck with it mate, uv been working really hard, and this will be a good chance to test urself out of ur comfort zone (ie ur own gym etc),and regardless of wether u hit 250 or miss it, itl b an experience that will help u in the future.
U can also chat and learn from other guys who are there lifitng.
Good luck
davie
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Good luck with it mate, uv been working really hard, and this will be a good chance to test urself out of ur comfort zone (ie ur own gym etc),and regardless of wether u hit 250 or miss it, itl b an experience that will help u in the future.
U can also chat and learn from other guys who are there lifitng.
Good luck
davie
thanks man 8)
Saturday, April 5 2008
Max Effort Pull
Deadlifts *
185 x 5
245 x 2
315 x 2
385 x 1
415 x 1
465 x fail (w/ belt) almost fell over
465 x SUCESS!! (w/ belt) 8) 10 lb PR
Platform Deadlifts (5-6 inches) *
375 x 3 (w/ belt)
Close-grip Bench** <alternated w/>Weighted CG Chins
185 x 5 <alt.> +85 x 3
185 x 5 <alt.> +80 x 3
185 x 5 <alt.> +80 x 3 - +35 x 4 - BW x 4 (dropset)
+ 1 arm pushups, 2 sets
*deload and reset for each rep
** a little more than shoulder width
Failed my first attempt at 465, which was shitty.. the bar was too far ahead of my body. But it was a great feeling to come back and get something I failed at. If I push it I may get upto 475 but I dunno if I wanna do that yet... it was hard enough to get to 465.
Close-grips went really well, nice and strong on all sets...ran out of time for higher 8 rep set so i went home and did some 1-arm pushups, like 5 reps each set. Haven't done curls/ext. in more than a month now, maybe I'll hit em up a little bit from now on but I like the idea of focusing on compounds and letting them work all the muscle groups.
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damn boy, you're gonna be passing me in the pull pretty soon! EXCELLENT work.
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damn boy, you're gonna be passing me in the pull pretty soon! EXCELLENT work.
lol!
yeah right..
crazy ass workout on thursday, jsut combined everything and put it all in one workout!!! hahaha, i couldnt help it after missing every other workout that week. I was super pumped to go workout and release some energy... which left me out of energy and totally screwed for several days after ;D
Thursday, April 10 2008
ME Bench / ME Sqt
Bench Press
95 x 5
135 x 4
175 x 3
205 x 1
215 x 1
230 x 1
225 x 1
215 x 1-1
Parallel Squats
155 x 5
195 x 5
245 x 4
295 x 2
325 x 2 (w/ belt)
365 x 1 (w/ belt).. got buried on the second >:(
335 x 2 (w/ belt)
Close-grip Bench <alternated w/> Db Rows on Incline
190 x 5 <alt.> 80's x 8
190 x 5 <alt.> 80's x 8
190 x 5 <alt.> 80's x 8
165 x 10 (1 forced) <alt.> ------
Front Sqts <alternated w/> Glute-Ham Raises*
220 x 6 <alt.> -#1 x 5
220 x 6 <alt.> -0 x 3 (no assistance)
------- <alt.> -0 x 3
------- <alt.> -#1 x 5
*setup on lat pulldown machine
Just started the workout with some prep work for bench for the competition this upcoming wednesday... wasn't really in the groove but eh..
Squats felt good warming up to the set, I was properly using my core and everything. First rep up on 365 was good, but heavy as shit! Second rep I lost my groove going up and got buried... fell to the ground and hit my knee on a metal edge, didn't even hurt but it started bleeding- just a little cut abt an inch across. After taking care of the bleeding, and band-aiding that I went right back to squatting... was goin for 4 reps on 335 but from how it felt I wasn't about to risk a second accident, so I let the ego suffer a little to save my knees ;D
close-grips felt phenomenal, much easier than I though..same for the rows as well. Front Squats were crazy hard cuz my lower back was shot at this point.. It sucked being sore for 3 straight days all over my body, never doin that again ;D
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FINALLY!
haha bought time you bring this back to the top...nice to see your squats and even your bench coming along nicely! been putting in that time I see! SICK work man!
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why're u being so mean to me, I've been realy HARD towards my goals, going balls to the walls training everyday in the gym and then i have to hear this? :'(
Very cruel of you..
Dude, wht do you care what he says? Hesmokespole for crying out loud!! ::)
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Dude, wht do you care what he says? Hesmokespole for crying out loud!! ::)
I dunno why he's trying to pass his aids to me :'(
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id say back out you cant win and face it, its easier to quit. You got to know when you dont have a chance and life has dealt you all the wrong cards.
over then that id say do it up :-\
Theres no place for negativity on this board bro, go elsewhere... 8)
Keep up the good work Haider
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Lmao!!!
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Haider is an iron legend.
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I agree. Much respect for Haider!
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holy dradles, the lord Yaroni himself posted on my thread!!!!!!!!!! :o
Thanks a lot! 8)
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I agree. Much respect for Haider!
haha holy hell ron posted in a lifting log! :o ;D
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This is my official apology to haider.
As you know haider i am handicapped, i had my legs busted up in a go kart race due to faulty planning and my lumbar spine region was completely severed. I just got jealous when i see the improvments you have been making especially on squats, and how you made fun of me for being handicapped the other day. If i had legs that worked like they use to i would train with you and build a mighty set of quadriceps like your doing.Flaming you was wrong but let me say this, be glad your an upright as we call them, and enjoy your training.
im not looking for sympathy just for understanding, i have bitterness towards guys in the gym and your recent posts set me off, i will turn the other cheek and be the bigger man even though im half your height because im confined to a chair. So this post is for anyone who thinks retaliation is a good thing, all i did was make haider feel like less of a man, while im literally half a man and figuratively for my actions, it was uncalled for.
Haider i forgive you as well even if you dont mean it. Carry on.
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This is my official apology to haider.
As you know haider i am handicapped, i had my legs busted up in a go kart race due to faulty planning and my lumbar spine region was completely severed. I just got jealous when i see the improvments you have been making especially on squats, and how you made fun of me for being handicapped the other day. If i had legs that worked like they use to i would train with you and build a mighty set of quadriceps like your doing.Flaming you was wrong but let me say this, be glad your an upright as we call them, and enjoy your training.
im not looking for sympathy just for understanding, i have bitterness towards guys in the gym and your recent posts set me off, i will turn the other cheek and be the bigger man even though im half your height because im confined to a chair. So this post is for anyone who thinks retaliation is a good thing, all i did was make haider feel like less of a man, while im literally half a man and figuratively for my actions, it was uncalled for.
Haider i forgive you as well even if you dont mean it. Carry on.
;D ;D ;D
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haider, did you ever have the BP meet? If so, how did you do?
it never happened, thanks for asking though :'(
It seems that every "contest" i enter goes to shit, first the 225 for reps deadlift competition on getbig then this benchpress one ;D
apparently enough people didn't sign up..
While I'm at it-
Update: I stopped training for 2 weeks about a month ago cuz of school. Been doing a bb'ing split as of late (almost 2 weeks) and its kicking my nervous system's ass! Haven't woken up fresh this whole week.
My current plan is to gain back some muscle, i.e. lean bulk for a month or so, then try to cut up for the rest of the summer.
The split I'm using right now is:
Saturday: Upper body (strength movements)
Sunday: OFF (for cricket games)
Monday: Legs (focusing on squat)
Tuesday: Chest + Shoulders
Wednesday: Back + biceps
Thursday: OFF (cricket practice)
Friday: Legs (deadlift day)
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I can't believe my last entry was so long ago :'(
Since I left this journal its been quite on and off, with stretches of 6-8 months of no training. I don't think I've worked out more than 6-7 weeks in a row since.. part of the problem has been a bad back which flares up if I play sports/ train with weights.
Anyway, just started training again after a 7 month layoff, see how it goes 8)
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Sunday: OFF (for cricket games)
Thursday: OFF (cricket practice)
WTF? you play with/train crickets? like a flea circus?