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Getbig Bodybuilding Boards => Training Logs and Info => Topic started by: wes on November 15, 2011, 09:54:51 AM



Title: Off-Season Training Log.
Post by: wes on November 15, 2011, 09:54:51 AM
 ;)


Title: Re: Off-Season Training Log.
Post by: oldtimer1 on November 16, 2011, 08:17:52 AM
Can't wait to see it.


Title: Re: Off-Season Training Log.
Post by: Montague on November 16, 2011, 07:05:05 PM
Wes:
Although they are both very individualistic, I'll be quite interested to see your off-season training AND diet regimens.


Title: Re: Off-Season Training Log.
Post by: wes on November 23, 2011, 09:50:10 AM
Thanks guys!!  :)

I was gonna post it last week....had a great week of training but missed Saturday due to personal obligations,so I`ll start it up later today....though this week is screwed up due to the holiday........as far as training goes anyway!  :)

Monty,my off-season and pre-contest regimens from now on are gonna` look pretty similar (if i can stick to it).

No "bulking up" crap for me or powerlifting or power eating......just gonna` try to bring up weaker areas and get a bit bigger if possible.

After doing 3 contest this year,and losing 8 inches on my waist in the process.........no more fucking around drreaming of someday weighing 220 pounds ripped!  LOL  ;D

I`ll go into the "8 inches off the waist" story also.  :(


Title: Re: Off-Season Training Log.
Post by: wes on November 23, 2011, 10:00:04 AM
Can only train 3 X this week due to the Thanksgiving holiday so I`m gonna` take it easy and kind of just get a decent pump and burn.

Killed myself last week also,so I guess an easy week is a good thing before I get serious this coming Monday.



11/22/11

Quads,Hamstrings,Calves,Abs:

Quads:
Leg Press:
2 plates a side-20 reps
3 plates a side-15 reps
4 plates a side-15 reps
5 plates a side-15 reps

Leg Extensions:
90-12
110-12
130-8

Super-Set:
{Lying Leg Sled:
2 x 15 with 10 plates
{Unilateral Leg Extensions:
2 x 20 reps

I do the unilateral extensions one leg at a time .....obviously,but when I fail at 12 reps with one leg,I go right to the other leg for 12,then right back to the previous leg for 8 more and so on.

I usually did these alone pre-contest for 30 or more total reps and I feel it really helped out my quad seperation which has always been a weak point for me.

They look much better in person than in my pics though,for some odd reason.
   :-[

Hamstrings:
Seated Leg Curls:
10 plates-20 reps
12 plates-15 reps
11 plates-15 reps

Lying Leg Curls:
7 plates-12
9 plates-8 + 7 half reps
7 plates-12

Calves:
Leg Press Calf Raise:
6 x failure

Abs:
Rope-Crunches:
12 plates-3 x failure


Title: Re: Off-Season Training Log.
Post by: wes on November 23, 2011, 10:14:08 AM
11/23/11

Chest,Back,Traps,Lower-Back:

Chest:
Dumbell Inclines:
55-12
70-8
70-8
70-8

Flyes:
45-15
55-12
55-12

Seated Bench Press Machine:
7 plates-10
8 plates-10
9 plates-10
60 seconds rest between each set

Crossovers:
5 plates-15
6 plates-12
4 plates-20

Back:
Pulldowns (to throat area):
10 plates-15
13 plates-12
11 plates-12

Cybex Seated Row Machine:
10 plates-12
8 plates-15
8 plates-12
very little rest between sets......in fact,I don`t rest very long ever as a rule, unless going heavy or doing the "big" exercises

Dumbell Pullover:
70-12
70-12

Straight-Arm Pulldowns:
4 plates-15
4 plates-15

Traps:
Dumbell Shrugs:
70-20
90-15
90-15

Lower-Back:
Hyperextensions:
2 X bodyweight - 20 reps

only took me around 40 minutes to complete this...light weight,but I was tired and really need a light week

Todays Meals:

Meal # 1:
1 scoop whey in water - pre-workout

Meal # 2:
1 scoop whey in water - post-workout

Meal # 3:
5 whole eggs
3 small baked potatoes (cut into fries and baked in the oven after spraying with Pam)
coffee

Meal # 4:
chicken breast
whole wheat pasta in tomato sauce

Meal # 5:
chicken breast
1 cup of cottage cheese


Title: Re: Off-Season Training Log.
Post by: Montague on November 23, 2011, 10:27:04 AM
No "bulking up" crap for me or powerlifting or power eating......just gonna` try to bring up weaker areas and get a bit bigger if possible.

After doing 3 contest this year,and losing 8 inches on my waist in the process.........no more fucking around drreaming of someday weighing 220 pounds ripped!  LOL  ;D


Losing that much off the waistline is a lot of work; despite what some of the tards/trolls here claim.
I also believe that the old mantra, "Gotta bulk (get fat) in order to gain quality size" is an antiquated idea.

Everybody is different, but I fail to see how gaining sloppy weight "helps" anyone build muscle.
Your body is only capable of building so much muscle so fast, regardless of how much you train and/or feed it.
Consume enough of the right organic matter - micros & macros - that you need to maximize gains...THAT'S IT!!

Unless you turn to PED's, you cannot exceed your physiological threshold no matter how much more you train & eat.


Title: Re: Off-Season Training Log.
Post by: wes on November 24, 2011, 06:34:52 AM

Losing that much off the waistline is a lot of work; despite what some of the tards/trolls here claim.
I also believe that the old mantra, "Gotta bulk (get fat) in order to gain quality size" is an antiquated idea.

Everybody is different, but I fail to see how gaining sloppy weight "helps" anyone build muscle.
Your body is only capable of building so much muscle so fast, regardless of how much you train and/or feed it.
Consume enough of the right organic matter - micros & macros - that you need to maximize gains...THAT'S IT!!

Unless you turn to PED's, you cannot exceed your physiological threshold no matter how much more you train & eat.

Throw in being 56 years old and it gets even harder!  :(


Title: Re: Off-Season Training Log.
Post by: Montague on November 24, 2011, 06:45:55 AM
Throw in being 56 years old and it gets even harder!  :(


Funny; it doesn't seem to bother Robby Robinson.
Now, put your tampon back in and get to work!




























 ;D ;D ;D
Happy Thanksgiving, Brother!!


Title: Re: Off-Season Training Log.
Post by: wes on November 25, 2011, 04:50:44 PM

Funny; it doesn't seem to bother Robby Robinson.
Now, put your tampon back in and get to work!




























 ;D ;D ;D
Happy Thanksgiving, Brother!!

LOL  ;D

Hope you had a great holiday my friend!


Title: Re: Off-Season Training Log.
Post by: wes on November 25, 2011, 05:09:59 PM
Today is the last of the easy workouts...back to business 6 days a week starting on Monday.

11/.25/11

Shoulders,Biceps/Triceps,Forearms

Shoulders:

Pre-Exhaust Super-Set:
{Cybex Seated Lateral Machine:
50-2-
70-15
90-12
{Cybex Seated Press Machine:
3 plates-15
5 plates-12
7 plates-10

Behind The Back Laterals:
15-20
20-15
30-12

6-Ways:
2 sets to failure using the 5 pound dumbells.

Got these from watching a youtube video by John Meadows.............thou ght I`d try them and boy were they tough to do strictly

Here`s a link to the exercise,just hit his shoulder training and look for 6 -ways:
http://www.youtube.com/user/mountaindog1#p/c/1F60A60A3E4E2E83/8/E-cCXkSi7IQ

Face-Pulls:
3 x 15-20 with 6 plates (30 second rest periods)


Biceps/Triceps:

Super-Set # 1:
{Cybex Preachers:
50-12
60-12
70-10 + 6 half reps from the bottom
{Pressdowns:
5 plates-20
7 plates-15
6 plates-16

Super-Set # 2:
{Cable Curls:
8 plates-12
7 plates-10
6 plates-10
{Bent-Forward Cable Extensions:
6 plates-20
7 plates-15
8 plates-12
Did these more like a Giant-Set..........completed the super-set,waited a few seconds,went again,and so on for all three super-sets.....huge pump with a ton of vascularity

Super-Set # 3:
{Hammer Curls:
30-12
25-12
{Seated French Press:
60-15
60-12
Did these the same as above........hardly any rest,just going for a huge pump today.

Forearms:

Super-Set:
{Seated Reverse Wrist Curls:
25-12
25-12
20-15
{Wrist Curls:
3 X 60-12-Rest pause a few secs then 8 more reps

Gonna` eat and rest up good,then assault my body 6 X a week,training everything twice weekly.

Hoping to bring up some weaker bodyparts and gain a bit of size where I need it most.....legs,and back.


Not gonna` post my diet as I have eaten so much food it would take me a week to type it all out!!  ;D


Title: Re: Off-Season Training Log.
Post by: Montague on November 25, 2011, 05:10:31 PM
LOL  ;D

Hope you had a great holiday my friend!


I most certainly did!!
I ate an ass-load and a half of evil foods, but it really helped my "Black Friday" arm session today.
I'm still deciding if I can justify doing this more often.  ;D

How was yours?



Title: Re: Off-Season Training Log.
Post by: wes on November 25, 2011, 05:14:51 PM

I most certainly did!!
I ate an ass-load and a half of evil foods, but it really helped my "Black Friday" arm session today.
I'm still deciding if I can justify doing this more often.  ;D

How was yours?


Did exactly the same thing!!

Just posted the arm workout.

Unfortunately,I don`t think mother nature will allow us to do this too often................tha t bitch!!  LOL  ;D


Title: Re: Off-Season Training Log.
Post by: jpm101 on November 27, 2011, 10:57:13 AM
Maybe it's not mother nature but father time?


Title: Re: Off-Season Training Log.
Post by: wes on November 28, 2011, 08:00:03 AM
Maybe it's not mother nature but father time?
Him too......he can be a relentless SOB!!  :(


Title: Re: Off-Season Training Log.
Post by: wes on November 28, 2011, 08:24:59 AM
11/28/11

Quads/Hamstrings,Calves,Neck:

Quads/Hamstrings:

Super-Set # 1:
{Unilateral Leg Presses:
2 plates a side -20 reps
3 plates a side -15 reps
5 plates a side -12 reps
6 plates a side -10 reps
4 plates a side -15 reps
{Nautilus Lying Leg Curls:
70-20
90-12
100-10 + 5 1/2 reps
80-15
70-20

Just to clarufy,I`m not doing 10-12 plates with one leg.....the machine I use splits into two pieces so one leg is done completely seperated from the other using only one side of the machine.

Here`s a pic.....ours is a bit bigger, and the foot plate alone has to weigh damn close to 200 pounds or so.


(http://flexcart.com/members/elitefts/leg-press-400.jpg)

Super-Set # 2:
{Leg Extensions:
90-12
90-12
90-12
70-20
{Seated Leg Curls:
10 plates-20
12 plates-15
11 plates-15
10 plates-20

Stayed a bit light on these.......I`ve got some pain behind my right knee from going heavy on these in the past,so trying not to aggravate it any further.

Adductor Machine:
90-20
130-15
110-20

Calves:
Cybex Rotary Calf Machine:
6 sets to failure,plus half reps at the end of every set to failure also

Neck:
Nautilus 4-Way Neck Machine:
1 set 30 reps in each position
Only did one set as I haven`t done these in ages.

Pretty good workout,skin tight pump....took about 90 minutes or so to complete.

Stretched quads and hams a little,drank my shake and hobbled out to my car.


Todays Meals:

Meal # 1:
1 scoop whey in water - pre-workout

Meal # 2:
1 scoop whey in water - post-workout

Meal # 3:
5 whole eggs
3 small baked potatoes (cut into fries and baked in the oven after spraying with Pam)

Meal # 4:
3 whole eggs
6 eggwhites
coffee

Meal # 5:
ground beef patty
1 cup of cottage cheese


Title: Re: Off-Season Training Log.
Post by: wes on November 29, 2011, 08:08:27 AM
Had to skip todays workout........the starter on my car shit the bed!  :(


Title: Re: Off-Season Training Log.
Post by: njflex on November 29, 2011, 12:01:33 PM
i love that leg press used to train on that kind,,one now kinda small,narrow and 9 plates per side is most it can handle.i did the dumbell shrug drop u and groink talked about heavy to light 10 rep per set 4 drops 2x around traps were done...


Title: Re: Off-Season Training Log.
Post by: wes on November 30, 2011, 09:15:17 AM
i love that leg press used to train on that kind,,one now kinda small,narrow and 9 plates per side is most it can handle.i did the dumbell shrug drop u and groink talked about heavy to light 10 rep per set 4 drops 2x around traps were done...
Yup,great machine,especially for one-legged presses.

I think anything where you "run the rack" is just freakin` great...brutal,but great.

On a sidenote,my adductors are as sore as hell today!!


Title: Re: Off-Season Training Log.
Post by: wes on November 30, 2011, 09:33:14 AM
11/30/11

Chest & Back:

Chest:
Smith Inclines:
135-12
155-10
190-5
205-1
225-1
235-1
190-8
155-15
Trying to rebuild power on these.....not far from where I was before competing,so I`m pretty happy with them.
Our Smith has no counter balance cable and the bar is a thicker than your standard bar........lots harder than using a counterbalanced one.


Flyes:
45-12
60-10
50-10
50-10

Crossovers:
4 plates-15
6 plates-12
5 plates-15

Back:
Pulldowns:
11 plates -15
14 plates-12
16 plates-10
12 plates-15

Seated Cable Rows:
9 plates-15
11 plates-12
13 plates-10
I used to go a lot heavier on these but I`m trying to make my back do most of the work instead of my biceps and my ego.  :D

Dumbell Pullovers:
70-12
80-12
70-12

Dumbell Shrugs:
70-20
90-12
80-15

Todays Meals:

Meal # 1:
1 scoop whey in water - pre-workout

Meal # 2:
1 scoop whey in water - post-workout

Meal # 3:
3 whole eggs
6 eggwhites
1/2 cup of Cream Of Wheat
1 apple

Meal # 4:
chicken + brown rice in tomato sauce
water

Meal # 5:
huge bowl of bran flakes,1% milk and artificial sweetener

Meal #6:
chicken + brown rice in tomato sauce
water

I was planning on doing some Deadlifts and Dumbell Rows,but we had to hurry a bit as my training partner picked me up and dropped me off back home....she had an appointment afterwards so not much time.

I`m gonna` take tomorrow off and train shoulders and arms on Friday and do Deadlifts and Abs on Saturday.

I hate missing days at it screws up my entire schedule,plus it doesn`t help my OCD either!!  ;D

Not a bad day at all.
 


Title: Re: Off-Season Training Log.
Post by: wes on December 02, 2011, 10:50:35 AM
12/2/11

Shoulders,Biceps/Triceps:

Shoulders:

Seated Bradford Press:
65-20
85-15
105-12
115-10
85-15

Behind The Back Laterals:
15-20
25-15
35-10
20-20

Face-Pulls:
4 plates-25
6 plates-15
5 plates-20

Bent-Over Laterals:
Triple Drop-Set (no rest)
40-10
30-10
20-10

Biceps/Triceps:

Super-Set # 1:
{Low Pulley Cable Curls:
6 plates-15
8 plates-15
10 plates-10
6 plates-12
{Bent-Forward Cable Extensions:
8 plates-15
11 plates-12
9 plates-12
8 plates-15

I do the cable curls in a squatted position with elbows resting on knees..........the extensions are done using a high pulley and a V-Bar for the handle.

Makes for the ideal Super-Set, as I do them on the Crossover Machine so no rest is taken between movements.


Super-Set # 2:
{Cybex Preacher Machine:
5 plates-12
7 plates-10 + 5 half reps from the bottom
6 plates-10
5 plates-12
{Pressdowns:
6 plates-20
8 plates-15
10 plates-12 **New PR **
7 plates-15

Had to use a dippping belt around my waist on the 10 plates set of pressdowns to help hold me down.

Super-Set # 3:
{Bent-Over DB Concentration Curl:
1 x 35 -10
{Seated French Press:
1 x 60-15

Damn good workout,fast paced, and decent poundages for a machines only type arm day.

Todays Meals:

Meal # 1:
1 scoop whey in water - pre-workout

Meal # 2:
1 scoop whey in water - post-workout

Meal # 3:
Chicken + rice in tomato sauce
2 small bananas
coffee

Meal # 4:
Ground beef patty
1 cup fat-free cottage cheese
water

Meal # 5:
2 chicken breasts
1 cup fat-free cottage cheese
water

Meal # 6:
1 chicken breast
1 cup fat-free cottage cheese
1 banana
Crystal-Lite


Title: Re: Off-Season Training Log.
Post by: njflex on December 02, 2011, 05:08:57 PM
wes seated lateral's dumbells ,like better than standing can't cheat..last set dropped 3 sets down ,,nice pump after front presses first.nice training log,,,


Title: Re: Off-Season Training Log.
Post by: wes on December 02, 2011, 05:23:50 PM
wes seated lateral's dumbells ,like better than standing can't cheat..last set dropped 3 sets down ,,nice pump after front presses first.nice training log,,,
Thanks bro,at times I do seated laterals.....great exercise.

I switch things up on a constant basis so I don`t get stale or bored.


Title: Re: Off-Season Training Log.
Post by: njflex on December 02, 2011, 05:56:05 PM
Thanks bro,at times I do seated laterals.....great exercise.

I switch things up on a constant basis so I don`t get stale or bored.
me too,,,old hat of set ,rest,breathe,drink ,load weight boring,,


Title: Re: Off-Season Training Log.
Post by: wes on December 06, 2011, 04:42:18 PM
12/6/11

Chest,Back/Traps,Abs:

Chest:
Dumbell Inclines:
60-12
80-6
70-10
70-10

Flyes:
45-12
60-8
50-12

Crossovers:
4 plates-15
5 plates-12
3 plates-20

Back/Traps:
V-Bar Pulldowns:
11 plates-12
14 plates-10
17 plates-6
10 plates-12

Dumbell Rows:
80-10
100-10
80-10

Dumbell Pullovers:
70-12
90-10
75-12

Dumbell Shrugs:
70-20
100-15
80-15

Abs:

Super-Set:
{Crunches:
3 x failure
{Hanging Leg Raises:
3 x failure

Todays Meals:

Meal # 1:
1 scoop whey protein in water (post-workout)

Meal # 2:
5 whole eggs
2 slices rye bread
coffee

Meal # 3:
1 chicken breast
1 banana
diet soda

Meal # 4:
chicken + rice in tomato sauce
small bowl of ice cream
diet soda

Meal # 5:
5 whole eggs scrambled with cheese
1 banana
small bowl of ice cream   ;)


Title: Re: Off-Season Training Log.
Post by: Montague on December 06, 2011, 07:53:09 PM
Wes:
I've noticed you're a big fan of db pull-overs.
Do you ever incorporate any variety insofar as switching db's for a bb or even a pull-over machine?

 


Title: Re: Off-Season Training Log.
Post by: wes on December 07, 2011, 05:10:12 AM
Wes:
I've noticed you're a big fan of db pull-overs.
Do you ever incorporate any variety insofar as switching db's for a bb or even a pull-over machine?

 
We don`t have a pullover machine,but if we did,I`d definately use it.

As far as BB Pullovers go,haven`t done them in ages........I`ll have to give them a shot next week,I remember really liking them using an EZ-Curl Bar,eons ago though.


Title: Re: Off-Season Training Log.
Post by: wes on December 07, 2011, 09:52:03 AM
12/7/11

Quads,Hamstrings,Calves:

Quads:
Unilateral Leg Press:
2 plates a side-20 reps
4 plates a side-15 reps
6 plates a side-12 reps
4 + 1/2 plates a side-15 reps

Leg Extensions:
90-12
130-10
110-12
70-20

Adductor Machine:
90-25
130-15
110-20


Hamstrings:
Lying Leg Curls:
7 plates-15
9 plates-12
6 plates-15
6 plates-15

Seated Leg Curls:
3 x 20 with 9 plates

I stayed very light on these as I think they are the reason I`ve been having some pain behind my right knee.

Calves:
Smith Machine Calf Raise:
3 x failure + half reps to failure

Leg Press Calf Raise:
4 x failure + half reps to failure

Todays Meals:

Meal # 1:
1 scoop whey in water Pre-Workout

Meal # 2:
1 scoop whey in water Post-Workout

Meal # 3:
ground beef patty
1 cup fat-free cottage cheese
cup of tea

Meal # 4:
ground beef patty
1 cup fat-free cottage cheese
diet soda

Meal # 5:
3 whole eggs
5 eggwhites
water


Title: Re: Off-Season Training Log.
Post by: Montague on December 07, 2011, 03:11:56 PM
I stayed very light on these as I think they are the reason I`ve been having some pain behind my right knee.


How long have you had that pain?
Might be a baker's cyst.


Title: Re: Off-Season Training Log.
Post by: wes on December 08, 2011, 10:03:43 AM

How long have you had that pain?
Might be a baker's cyst.
I`d say a little over a month or so.

What`s a bakers cyst...never heard of it before ??

Maybe I shouldn`t ask!  ;D


Title: Re: Off-Season Training Log.
Post by: wes on December 08, 2011, 10:20:16 AM
12/8/11

Shoulders,Biceps/Triceps:

Shoulders:
Seated Dumbell Press:
40-12
50-10
50-10
50-10

I used to go up to the 80`s on these years ago for 5-6 reps or so,but I always got that nagging clicking in my shoulders,plus I was more concerned about moving the weight from Point A to Point B. instead of taxing the delts.

I feel these much better going lighter using a full range of motion (touching my delts at the bottom, and locking out at the top),with short rest periods.


Behind The Back Laterals:
20-15
30-12
40-10
25-15

Triple Drop-Set:
Behind The Back Laterals:
20-8,drop to 17.5-8,drop to 15 for 9 totaling 25 reps
15-10,drop to 12.5-10,drop to 7.5-for 10 more

Lying Rear Delt Raises:
15-20
20-15
20-15
20-12

I do these lying face down on an incline bench,with thumbs facing each other.......great exercise!

Face-Pulls:
1 x 25 with 4 plates

Biceps/Triceps

Super-Set # 1:
{Seated Alternate Dumbell Curls:
30-12
40-10
50-10
30-12
{Skullcrushers:
70-15
90-10
90-10
70-15

Super-Set # 2:
{Barbell Curls:
80-10
100-10
65-12
{Cable French Press:
6 plates-15
7 plates-12
5 plates-15

Super-Set # 3:
{Cybex Preacher Curls:
3 X 12 plus 5 half reps from the bottom on each set with 4 + 1/2 plates
{Pressdowns:
6 plates-25
5 plates-30
4 plates-35

Awesome workout!!

Todays Meals:

Meal # 1:
1 scoop whey in water/ Pre-Workout

Meal # 2:
1 scoop whey in water/ Post-Workout

Meal # 3:
5 whole eggs
2 slices rye bread
cup of tea

Meal # 4:
chicken + rice in tomato sauce
diet soda

Meal # 5:
chicken + rice in tomato sauce
diet soda


Title: Re: Off-Season Training Log.
Post by: Montague on December 08, 2011, 01:56:29 PM
I`d say a little over a month or so.

What`s a bakers cyst...never heard of it before ??

Maybe I shouldn`t ask!  ;D


They're nothing terrible.
We see them rather often in the lab.

http://www.mayoclinic.com/health/bakers-cyst/DS00448


Title: Re: Off-Season Training Log.
Post by: Montague on December 08, 2011, 02:05:38 PM
And - not to scare you - but, if you feel a bulge behind your knee, you really should have it looked at.
There's a small possibility it may be a popliteal arterial aneurysm, particularly if you have any kind of aneurysm-related history in your family.

Common sites for aneurysms to develop are in the abdominal aorta and...the artery that runs behind your knee.


Title: Re: Off-Season Training Log.
Post by: njflex on December 08, 2011, 08:09:37 PM
wes did a changeup in shoulder usually evry 3rd wkout giant sets,,dbpress,side laterals,front raise,seated rear lateral 3x around ..then traps total time 15 minutes lol,,,pump was nice.


Title: Re: Off-Season Training Log.
Post by: wes on December 12, 2011, 08:07:30 AM
12/12/11

Was psyched to train,got to the gym and felt like shit,so went very light and went home.

Quads/Hams:

Giant-Set:
Lying Leg Sled
Leg Extensions
Lying Leg Curls
Adductor Machine

Did 4 sets of each with no rest using pussified poundages!  ;D


Title: Re: Off-Season Training Log.
Post by: wes on December 13, 2011, 09:42:30 AM
And - not to scare you - but, if you feel a bulge behind your knee, you really should have it looked at.
There's a small possibility it may be a popliteal arterial aneurysm, particularly if you have any kind of aneurysm-related history in your family.

Common sites for aneurysms to develop are in the abdominal aorta and...the artery that runs behind your knee.
Thanks for the info Monty,but there is no bulge,just a bit of pain.....just enough to be annoying.

I think it`s because I was going really heavy on seated leg curls (16-17 plates.....heavy for me anyway).

I`ll wait a bit longer and if it persists,I`ll definitely go see the doctor about it.


Title: Re: Off-Season Training Log.
Post by: wes on December 13, 2011, 09:43:27 AM
wes did a changeup in shoulder usually evry 3rd wkout giant sets,,dbpress,side laterals,front raise,seated rear lateral 3x around ..then traps total time 15 minutes lol,,,pump was nice.
I do something similar for delts at times....friggin` brutal burn!!

I love Tri-Sets and Giant-Sets...............tough stuff,but awesome!!


Title: Re: Off-Season Training Log.
Post by: wes on December 13, 2011, 09:51:20 AM
12/13/11

Chest,Cardio,Abs:

Chest:
Smith Inclines:
135-12
155-10
175-8
210-2
225-1
240-1
170-12

Flyes:
45-12
60-10
50-12

Pre-Exhaust Super-Set:
{Pec-Deck:
5 plates-3 x 12
{Seated Bench Press Machine:
7 plates-3 x 10 + 5 half reps at end of set

Cardio:
12 minutes on eliptical
Just starting back doing cardio........went all out for 12 minutes.

Abs:

Super-Set:
{Crunches:
1 x 100
1 x 60
{Lying Leg Raise:
1 x 30
1 x 25

Hanging Leg Raise:
2 x failure



Title: Re: Off-Season Training Log.
Post by: Donny on December 13, 2011, 10:13:12 AM
a nice read, you are training really spot on. you´re training is a model also for younger guys!


Title: Re: Off-Season Training Log.
Post by: wes on December 14, 2011, 03:42:44 PM
a nice read, you are training really spot on. you´re training is a model also for younger guys!
Thanks Donny,I appreciate the kind words.  :)


Title: Re: Off-Season Training Log.
Post by: wes on December 14, 2011, 03:49:09 PM
12/14/11

Back,Traps,Lower Back,Abs,Cardio:

Back:
Lat Pulldowns:
10 plates-15
12 plates-12
14 plates-10
17 plates-8
11 plates-12

Lying Barbell Rows:
115-12
135-10
115-12
100-15

Dumbell Pullovers:
70-12
90-10
80-12

Traps:
Dumbell Shrugs:
60-20
80-20
100-15

Lower-Back:
Cybex Back Extension Machine:
3 x 15 with 150 pounds

Abs:
Rope-Crunches:
3 x failure with 12 plates

Cardio:
10 minutes on eliptical/stepper combo machine

I had a lot of things to do so cut it short,but I just started doing cardio again anyway, so I`ll increase duration steadily as I go along.

I also am going back to training a bodypart once weekly:
Legs
Chest
Back/Traps
Shoulders
Arms
I`ll throw in abs a couple of times a week and do cardio at least 3 X a week if not 4 X a week.


Title: Re: Off-Season Training Log.
Post by: wes on December 15, 2011, 01:21:10 PM
12/15/11

Shoulders,Cardio:

Shoulders:
Seated Bradford Press:
80-15
100-12
120-8
80-20

Lateral Raise:
Triple Drop-Set:
30-10,25-10,15-10
25-10,20-10,10-10

Behind The Back Laterals:
Triple Drop-Set:
30-10,20-10,10-10
30-10,20-10,10-10

Super-Set:
{Face-Pulls:
3 x 12 with 4 plates
{Bent-Over Laterals:
3 x 12 with the 20,30,25 pounders

Dumbell Front Raise:
3 x 20 with 15 pound dumbells

Cardio:
10 minutes on eliptical/stepper machine


Title: Re: Off-Season Training Log.
Post by: wes on December 17, 2011, 07:07:25 AM
12/16/11

Went really light and fast today.......lots of stuff going on and not a lot of time.

Did all sets alternating with my partner...."I go,you go" style,so in spite of the very light weights we used,we got a skin tight pump and a nice burn.


Biceps/Triceps:

Super-Set #1:
{Cybex Preacher Curl Machine:
4 x 12 with 5 plates
{Seated French Press:
4 x 15 with 60 pound E-Z Curl bar

Super-Set #2:
{Cable Curls:
3 x 12 with 6 plates
{Bent-Forward Cable Extensions:
4 x 20 with 7 plates

Super-Set #3:
{Hammer Curls:
1 x 20 with 30 pound db`s
{Pressdowns (close grip):
1 x 20 with 6 plates

Pressdowns:
2 x 20 with 6 plates



Title: Re: Off-Season Training Log.
Post by: wes on December 21, 2011, 09:25:46 AM
12/21/11

I had to skip Mon. and Tues. due to my car being repaired.

Quads,Hamstrings:

Giant-Set:
{Lying Leg Sled:
4 x 15
{Leg Extension:
4 x 15
{Lying Leg Curls:
4 x 15
{Adductor Machine:
4 x 20

Kept things light and fast...trying to take it easy on my right knee which has been bugging me lately.



Title: Re: Off-Season Training Log.
Post by: njflex on December 21, 2011, 06:23:07 PM
feel better wes,,,


Title: Re: Off-Season Training Log.
Post by: wes on December 23, 2011, 11:19:22 AM
feel better wes,,,
My leg`s still fucked up a bit,but I`m just gonna` start wrapping it when my gym re-opens after the 1st of Jan.

Merry Christmas bro.....stay safe, and enjoy the holidays.  :)


Title: Re: Off-Season Training Log.
Post by: wes on December 23, 2011, 11:22:13 AM
12/22/11

Chest + Back:

Chest:
Smith Inclines:
3 x 12

Seated Bench Press Machine:
3 x 10-12

Flyes:
3 x 12-15

Back:
Pulldowns:
3 x 12-15

Cybex Machine Rows:
3 x 10-15

Dumbell Pullovers:
3 x 12

Staying light this week,and diet has been terrible!!   :-\


Title: Re: Off-Season Training Log.
Post by: wes on December 23, 2011, 11:27:58 AM
12/23/11

Shoulders,Biceps/Triceps:

Shoulders:

Pre-Exhaust Super-Set:
{Cybex Seated Lateral Machine:
3 x 15-20
{Cybex Seated Press Machine:
3 x 12-15

Laterals Behind Back:
3 x 12-20

Face-Pulls:
4 x 15-20

Biceps/Triceps:

Super-Set # 1:
{Incline Dumbell Curls:
4 x 10-12
{Lying Dumbell Extensions:
4 x 10-15

Super-Set # 2:
{Barbell Curls:
3 x 10
{Cable French Press:
3 x 15-20

Super-Set # 3:
{Bent-Forward Concentration Curls:
2 x 10
{Pressdowns:
2 x 15

Went light this week.............my head just isn`t into training hard....lots of things going on and hard to stay on point right now.

I`ll get it back together next week..........hopefully!!
   ;)


Title: Re: Off-Season Training Log.
Post by: wes on January 06, 2012, 03:58:59 AM
Gym was closed for 9 days,so had to go light once again.............don`t want to be so sore that I`m crippled...........I also have a nagging pinched nerve in my neck that has traveled into my upper back making it hard to do certain exercises.

I have no fucking luck!!
   :'(

1/2/12

Quads,Hamstrings,Calves:

Quads:
Leg Extensions:
2 x 20

Leg Press:
2 x 20

Super-Set:
{Adductor Machine:
2 x 20
{Abductor Machine:
2 x 15

Hamstrings:
Lying Leg Curls:
3 x 12-15

Seated Single Leg Leg Curls:
2 x failure

Calves:
Standing Calf Raise:
3 x failure

Leg Press Calf Raise:
3 x failure


Title: Re: Off-Season Training Log.
Post by: wes on January 06, 2012, 04:04:08 AM
1/3/12

Chest + Abs:

Chest:
Smith Machine Inclines:
5 x 8-12

Seated Bench Press Machine:
3 x 12

Pec-Deck:
2 x 15

Flyes:
1 x 15

Abs:
Crunches:
3 x failure

Rope-Crunches:
2 x failure

Hanging Leg Raise:
2 x failure


Title: Re: Off-Season Training Log.
Post by: wes on January 06, 2012, 04:06:51 AM
1/4/12

Back,Lower Back:

Lower Back:
Deadlifts:
3 x 8-10

Upper Back:

Super-Set:
{Pulldowns:
4 x 10-12
{Standing Cable Rows:
4 x 10-12

Seated Rowing Machine:
3 x 10-12

Dumbell Pullovers:
2 x 12


Title: Re: Off-Season Training Log.
Post by: wes on January 06, 2012, 04:10:08 AM
1/5/12

Shoulders + Neck:
Seated Bradford Press:
4 x 10-12

Laterals Behind Back:
4 x 12-20

Face-Pulls:
6 x 12-20

Dumbell Front Raise:
2 x 15

Neck:
Nautilus 4-Way Neck Machine:
2x 25-30 very light in each position

Doing delts was incredibly painful with this pinched nerve.

Had it before and it`s a bitch to get rid of..............hope I can still train all out next week with it.


Title: Re: Off-Season Training Log.
Post by: wes on January 06, 2012, 04:10:45 AM
1/6/12

Biceps/Triceps:

Super-Set # 1 :
{Seated Cable Curls:
4 x 8-12
{Seated Cable French Press:
4 x 8-20

Super-Set # 2 :
{Cybex Preacher Curls:
3 x 10-12
{Incline Skullcrushers:
3 x 12-20

Pressdowns:
2 x 20

Triceps Dip Machine:
1 drop set to failure


Title: Re: Off-Season Training Log.
Post by: Montague on January 06, 2012, 08:03:15 AM
Doing delts was incredibly painful with this pinched nerve.

Had it before and it`s a bitch to get rid of..............hope I can still train all out next week with it.



Do you or have you done anything to treat it?


Title: Re: Off-Season Training Log.
Post by: wes on January 07, 2012, 06:50:52 AM

Do you or have you done anything to treat it?
Just tried having my wife massage it but it didn`t help much.

I had this before and traveled down into my elbow........felt like I was gonna` drop light dumbells on certain exercises.

For an example,my best at flyes at the time was 70 pounds for 5 reps,but I could only get one rep with a pair of 45 pounders as I thought I might drop the left dumbell on my face.

I`m gonna` use the Nautilus neck machine daily very light coupled with massage to see if I can get it worked out.


Title: Re: Off-Season Training Log.
Post by: Montague on January 07, 2012, 07:44:13 AM
Just tried having my wife massage it but it didn`t help much.

I had this before and traveled down into my elbow........felt like I was gonna` drop light dumbells on certain exercises.

For an example,my best at flyes at the time was 70 pounds for 5 reps,but I could only get one rep with a pair of 45 pounders as I thought I might drop the left dumbell on my face.

I`m gonna` use the Nautilus neck machine daily very light coupled with massage to see if I can get it worked out.


Have you ever tried or considered chiropractic treatment?
Everybody has their own opinions/beliefs regarding it, but my own experiences over the last four years have made me a firm believer in its effectiveness.

Soft tissue and myofascial work also does wonders for many trainers.
Also, one of the newer rages is ART - Active Release Therapy; there have been clinics/practitioners popping up all over the place as of late.

I’ll qualify my backing of chiropractors by saying this: not all are created equal - again, speaking from experience.
But IMO, it’s well worth finding a good one.


Title: Re: Off-Season Training Log.
Post by: chess315 on January 16, 2012, 03:00:30 PM
I'm thinking about rolling one of these 6 days arnold type routines. Hows this look wes

chest,back
legs
bis tris,delts

I dont do much delt work as I do lots of pressing plus the incline in my basments is one of the old school steep ones and just found my shoulders feel better without it

or do you think
the
chest,shoulders,tris
back,bi
legs

is better?