Wes - My Training & Diet Journal

[Donny]

It`s my main chest movement since I no longer do benches.....Flyes and either Smith of DB Inclines.

I`ve always gotten great results from Flyes.....fuck these gurus.....probably never trained hard in their collective lives.

Try Flyes with a 2-3 second pause in the stretch position.....OUCH!!

I do Flyes on the floor because about 7 years ago i had a prolapsed disc C6/C7 & going too low on a fly it causes muscle weakness so in that position a nerve is being pinched.
On the floor it works well for me & incidentally the Floor press was a good exercise back in the day.

[wes]

I do Flyes on the floor because about 7 years ago i had a prolapsed disc C6/C7 & going too low on a fly it causes muscle weakness so in that position a nerve is being pinched.
On the floor it works well for me & incidentally the Floor press was a good exercise back in the day.

Sounds painful....I never liked floor presses not enough of a stretch for me.

[wes]

May 09, 2024

Shoulders & Abs:
Seated DB Press - 4 X 15,12,10,12
3 Triple Drop-Sets to failure with each pr. of dumbells (in a word - BRUTAL)
DB Laterals Behind Back 3 X 12
Face-Pulls - 5 X 25,12,12,15,20........cut weight in half and did 10 more

Super-Set:
{Crunches - 3 X failure
{Lying Leg Raises - 3 X failure

IN THE ZONE.....TRAINING LIKE A FUCKING ANIMAL AGAIN.........FEELS GOOD TO BE BACK !

[AbrahamG]

About 7 years ago i had a prolapse!

 

[Donny]

Sounds painful....I never liked floor presses not enough of a stretch for me.

yes i mean i just do what works around it. shorter range but still OK for me. strangely enough my overhead press is one of my best lifts but weaker on flat benches.

asshole 

[oldtimer1]

May 03, 2024

Biceps/Triceps,Forearms:


{Barbell Curls - 5 X 15,12,12,10,10 (constant weight...hardly any rest)
{Seated French Press - 5 X 20,20,15,15,12 (constant weight...hardly any rest)


Super-Set #2:
{Seated Hammer Curls - 3 X 15,12,12 (constant weight...hardly any rest)
{Lying DB Extensions - 3 X 20  (constant weight...hardly any rest)

Pressdowns - 2 X 30,20

Super-Set
{Wrist Curls 4 X failure  (constant weight...hardly any rest)
{Reverse Wrist Curls - 4 X failure (constant weight...hardly any rest)

High reps pump day.....elbow is still a bit tender.....26 sets in 36 minutes!!!!!!11111111111

I think I understand your training protocol for what you did this workout. Constant weight and go to failure then with little rest go again. Each set will naturally go down in reps. Sounds brutal.

[wes]

I think I understand your training protocol for what you did this workout. Constant weight and go to failure then with little rest go again. Each set will naturally go down in reps. Sounds brutal.

Yup,that`s the basic premise....I don`t always do this......at times I pyramid up in weight while reps naturally decrease,then on the lsst set I cut weight and go for a burnout/final pump set.

I do a bit of everything, but these days it is rare that I go below 5 reps on anything and the 5 reps is a rarity also......I also warm up more by just doing the first exercise lighter for higher reps.

It does jackshit for my from a hypertrophy standpoint.....not enough TUT and a good chance on getting injured.....been there,done that.....heavy weights I mean!


I`ll be 69 on June 7th. and I `m gonna post a few pics for Hanky to shut him up if I can get a tan.....been cloudy as all Hell here lately.

[wes]

May 10, 2024

Biceps/Triceps,Forearms:

Super-Set #1:
{Cable Curls - 4 X 15,12,10,10 (pyramid fashion)
{Bent-Forward Cable Extensions - 4 X 20 (constant weight due to sore elbow)

Super-Set #2:
{Seated Supinated DB Curls - 3 X 12
{Lying DB Extensions - 3 X 20

Pressdowns - 2 X 25,35 (my elbow still fucking hurts at times)

Super-Set #:
{Wrist Curls - 4 X failure
{REverse Wrist Curls - 4 X failure

Damn good week of training !! 

[oldtimer1]

Yup,that`s the basic premise....I don`t always do this......at times I pyramid up in weight while reps naturally decrease,then on the lsst set I cut weight and go for a burnout/final pump set.

I do a bit of everything, but these days it is rare that I go below 5 reps on anything and the 5 reps is a rarity also......I also warm up more by just doing the first exercise lighter for higher reps.

It does jackshit for my from a hypertrophy standpoint.....not enough TUT and a good chance on getting injured.....been there,done that.....heavy weights I mean!


I`ll be 69 on June 7th. and I `m gonna post a few pics for Hanky to shut him up if I can get a tan.....been cloudy as all Hell here lately.

I thought you were much older by all the old man jokes here. You're four years older than me.