Haider's Training Journal

[haider]

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     
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.

[haider]

http://www.exrx.net/WeightExercises/Hamstrings/BBGoodMorning.html

You did this with 225 pounds for 8 repititions?

Hahaha, you're a crackpot.

Twice. 

[haider]

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.

[Hedgehog]

Keep this thread on-topic.

Off-topic BS was deleted.

Thanks.

-Hedge

[haider]

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.
 

[haider]

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)!!!!!!!!!!!!!!!!!!!!!   
Full Front Squats:     Oly Bar
135 x 8- acclimation
185 x 5- acclimation
215 x 3   too heavy
155 x 20     
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!! 
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 

[haider]

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.

[haider]

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   
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.

[haider]

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!

[alexxx]

Hey haidar you are making some awesome progress. How are your size gains coming?

[davie]

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

[haider]

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!  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 

[alexxx]

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!  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 

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.

[haider]

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.

[haider]

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.

[haider]

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.

[haider]

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 

[Nordic Superman]

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!

[haider]

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  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  Thanks for the support, black man.

[mesmorph78]

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?

exactly... what i was thinking...
i decline twice a yr if that....

[haider]

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.

[mesmorph78]

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

[alexxx]

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.

[Rimbaud]

I agree. Declines should only be done sparringly.

If at all.

[haider]

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.