Off-Season Training Log.

[Montague]

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?

 

[wes]

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.

[wes]

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

[Montague]

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.

[wes]

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! 

[wes]

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

[Montague]

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! 

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

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

[Montague]

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.

[njflex]

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.

[wes]

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! 

[wes]

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.

[wes]

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!!

[wes]

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

[Donny]

a nice read, you are training really spot on. you´re training is a model also for younger guys!

[wes]

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. 

[wes]

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.

[wes]

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

[wes]

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

[wes]

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.

[njflex]

feel better wes,,,

[wes]

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. 

[wes]

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!!   

[wes]

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!!   

[wes]

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

[wes]

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