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Krankenstein
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« on: August 19, 2012, 07:43:13 AM »

Alright, here we go.  I thought about doing this for a while, and so I figured I would throw some shit down just to have a little record of it.

I will try and post my diet stuff/workouts.  Some will be detailed, some will just be 'diffuse' ramblings.

08/18/12

Diet:

#1
5 Egg Whites
1 Whole Egg
2.5 Oz 93% Ground Turkey
200gm Pineapple

#2
135gm (cooked weight) Chicken Breast
200 gm Pineapple

(Training - See below)

#3
56gm Protein Shake
200gm Pineapple

#4
56gm Protein Shake
20gm Almonds

#5
56gm Protein Shake

#6
14oz New York Strip
HUGE salad (I use the actual salad bowl for my personal bowl)

Before bed
1 Guiness Stout
2 Oatmeal Cookies

Hypertrophy - Quads/Calves

Squats
(2 - 3 Warm Up and LOTS of stretching due to my fucked up knees)
225 x 10
245 x 10
270 x 10
315 x 9

Tri-set ( 3 - 4 rounds of 10 - 15 reps, 30 secs between each exercise with 90 secs between the sets):
Flex Selectorized Leg Press : 3 x 240 x 15 (Too easy, but the burn was painful)
Cybex Leg Extention : 110 x 9, 90 x 11, 90 x 8 (I could not believe how hard the low weight was)
Lunges : BW x 30st, 24st, 20st

Tri-Set (as above)
45deg Calf : 90p x 15, 15, 13
Seated Calf : 70 x 12, 7, 6 (again, WTF is with such a light weight??)
Icarian Standing Calf : 120 x 11, 80 x 11, 8

Reference :
p = per side
st = steps
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« Reply #1 on: August 19, 2012, 07:46:02 AM »

08/19/12

Cheat Day

5oz Sugar Corn Pops
2 Pop Tarts

"Baked French Toast" (6.5 oz french bread cut into squares mixed in 1c soy milk, 3 whole eggs, 1/4c syrup, 8oz apple pie mix, 1/4 raisins, 2 tsp cinnamon)
5 Strips Bacon

20oz M&M's (Going to see expendables 2)

Red Robin Gourmet Cheeseburger with extra slice of beef + 3 total servings of sweet potato fries

1/2 doz oatmeal raisin cookies

8oz Totinos Pizza Rolls

1/2 doz Triple Double Oreo Cookies

1/2 pint Resees Peanut Butter Cup Ice Cream

and finally 4oz of M&M's while enjoying a nice Guinness Drought 
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« Reply #2 on: August 20, 2012, 07:55:12 PM »

cool krank,,,post pics too,,,i know u look good but good to update,,,
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« Reply #3 on: August 20, 2012, 08:31:14 PM »

Ok, here is a typical day for me on a training day for eating:

#1
5 Egg Whites
1 Whole Egg
2 1/2oz Ground Turkey (93%)
200gm Pineapple

#2
56gm Protein Pwd (For those that wonder, I have used Dymatize Elite Chocolate Mint for the last 5 - 6 yrs.  Hard to beat cost, quality, and taste)
15gm Almonds

#3
7oz Ground Beef (93%)
8oz Cucumber

#4
((Same as #2))

#5
56gm protein pwd
200gm Pineapple

#6
8oz Tilapia
200gm Pineapple


I worked out at night tonight, so it was in between meal #5 and #6.  

Heavy Back

Deadlift
2 - 3 Warm-up sets
345x5
385x5
405x5
425x5
465x5
(I use a belt, with straps and dual overhand grip.  I don't like straps, but I use them with dual overhand)

Wide Pulldown (4x10 - 15)
130x15, 150x15, 12, 10

Low Row
170x15, 190x13, 10, 8

I was supposed to do abs, but a couple of weeks ago when I did heavy deads on the last set when I touched the weight to ground I got a sharp pain up where the hamstring attaches in the glue area (sacro-tuberous ligament).  Tonight I was feeling it on deads and just wanted to finish off the back workout and go home to ice.

I may throw some pics up in a few weeks.  I want to tan a little.  Feel like Casper!!
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« Reply #4 on: August 21, 2012, 07:16:52 AM »

I USE SAME PROTEIN FOR YRS DYMANITIZE TOO,,,BIG JUG 4LBS 35/37.00 CAN'T BEAT IT.I EAT MORE CARBS THAN U I THINK,,BUT U EAT CANDY LOL I DON'T .
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« Reply #5 on: August 21, 2012, 07:28:12 PM »

I USE SAME PROTEIN FOR YRS DYMANITIZE TOO,,,BIG JUG 4LBS 35/37.00 CAN'T BEAT IT.I EAT MORE CARBS THAN U I THINK,,BUT U EAT CANDY LOL I DON'T .

5lbs 39.95 for me, 10lbs 73.49

Oh, and the only other supplement I use consistently is Scivations xTend.  I use 20gm (weight) after workout and before bed with 1 - 2tbl of Metamucil.  Something to be said for a nice shit in the morning.  

Ok, here is today :

#1
5 Egg Whites
1 Whole Egg
2 1/2oz Ground Turkey (93%)
200gm Pineapple

#2 & #3
56gm protein pwd
200gm Pineapple

#4
7oz Ground Beef (93%)
8oz Cucumber

#5
56gm protein pwd
15gm Almonds

#6
135gm (cooked weight) Chicken
8oz broccoli

I worked out between meal #2 and #3

Heavy Shoulder with triceps

I worked out at a gym I normally train legs at, so the weights were hard to line up from what I used at my normal gym

Smith Machine Shoulder Press (to the front)
55psx5
65psx5
75psx5
85psx5
100psx5

Cybex Machine Side : 70x15, 15, 14, 12

Straight bar push down 55x15, 65x15, 75x15, 12 (got pissed because of not getting the right weight)
Icarian Seated Tricep Extension 80x15,15,15, 100x13

* ps = per side
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« Reply #6 on: August 22, 2012, 08:33:31 PM »

Heavy Hamstring/Calf + Abs

Trained between meal #5/#6

Icarian Slanted Standing Calf
140x5
180x5
200x5
220x5
260x4

Seated Calf
55x15, 15, 60x15, 15
(Used a different seated calf, not sure I like it.  Also, I do not do the seated like everyone else.  You will probably never see a lot of weight on this exercise.  I lean FORWARD and always have my hands on my calves.  I do not believe in the sitting up/leaning back bullshit)

RDL
225x5
245x5
270x5
285x5
315x5

Icarian Leg Curl
130x15, 150x15, 13, 10
(Funny thing, my hamstrings burn out QUICKLY with higher reps)

Superset:
Weighted crunches +25 (behind head, holding contraction for 1 - 2 secs) 15, 15, 15, 13, 11
V-Crunches (2 sec both ways) 15, 12, 9, 7

#1
5 Egg Whites
1 Whole Egg
2 1/2oz Ground Turkey (93%)
200gm Pineapple

#2
56gm protein pwd
15gm Almonds

#3
7oz Ground Turkey(93%)
1 Slice Sargento LF Swiss
8oz Cucumber

#4
56gm protein pwd
(forgot almonds at home - oh well - I dont make up any calories I miss)

#5
56gm protein pwd
200gm Pineapple

#6
135gm (cooked weight) Chicken
200gm Pineapple
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« Reply #7 on: August 23, 2012, 07:21:55 PM »

Easier for me to do this

Off day, 15 mins of HIIT on stairs in morning.

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« Reply #8 on: August 24, 2012, 02:54:57 PM »

Good stuff Krank.............I`ll be following along bud.
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« Reply #9 on: August 24, 2012, 08:59:19 PM »



Heavy Chest + accessory bicep + abs

Flat DB - 75x5, 80x5, 90x5, 100x5, 115x5 (maybe could have gotten 120x5 but shoulder wasn't up to it)

Incline Smith (low 30 deg) - 70px15, 90px15, 12, 8

Icarian Preacher (horiz. pad) - 70x15, 15, 15, 15

Cable Curl - 80x12, 60x15, 15, 15

(I am dealing with some major issues with tendonitis in both arms so bicep workout will be piss poor for a while)
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« Reply #10 on: August 26, 2012, 06:00:20 AM »



Heavy Quad + Calves

Icarian Slanted Standing Calf - 160x5, 180x5, 200x5, 240x5, 260x5

Seated Calf - 4 x 65 x 15 (Hmm..same machine, all sets 15 versus wednesday)

Squat - 225x5, 245x5, 285x5, 305x5, 340x5

Flex Leg Press (seat perpendicular to runners) 540x20, 18, 15, 13


Worked out between meals #2/#3.  It took FOREVER thanks to these two women who were taking up the squat rack and the cage.  One was doing ENDLESS sets of partial squats in the cage, the other just HAD to do one-legged squats followed by planks followed by SLDL (which she used the same bar as squatting so she had to unload the bar, bring it down, reload, do her set, then unload, lift bar, and reload for squats).  Fucking workout took about 2hrs.

** I am officially done with heavy squatting.  The pain that was present just above the knee cap into the tendon was too much that I am worried about going down one time and getting a tear.  So, when its heavy week for legs, I will probably be going no lower than 12 reps.    I have chondromalcia patella in both knees but very minor.  This pain is not from that.  Iced my knees last night and that felt great, woke up and the pain is still there.

if anyone is curious on the diet thing, c(t) means total carbs and c(f) means how much fiber is present.  I am going to start taking the fiber out of the caloric calculations as I do not see fiber contributing to the overall caloric content.
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« Reply #11 on: August 26, 2012, 06:10:16 AM »

CP i have in my right knee, i know i could not squat for a long time without pain. After an OP in 2000 it took 1 year to fully heal and then i could squat. However i think i would just do leg press in a gym.
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« Reply #12 on: August 27, 2012, 05:15:17 AM »

Off day for Sunday the 26th.  My cheat was like this:

Usual 5oz bowl of Sugar Corn Pops with 2 pop tarts

Baked cinnamon apple french toast with 5 strips of bacon

1 1/4 oz lb. M&M's while at a movie

Hamburger with fries at Smashburger

1/2lb of chocolate chip cookies

12" Sausage, Pepperoni, Black Olive thin crust pizza

3/4 pint of Ice cream (too lazy to go and remember what kind)
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« Reply #13 on: August 27, 2012, 07:42:14 AM »

Off day for Sunday the 26th.  My cheat was like this:

Usual 5oz bowl of Sugar Corn Pops with 2 pop tarts

Baked cinnamon apple french toast with 5 strips of bacon

1 1/4 oz M&M's while at a movie

Hamburger with fries at Smashburger

1/2lb of chocolate chip cookies

12" Sausage, Pepperoni, Black Olive thin crust pizza

3/4 pint of Ice cream (too lazy to go and remember what kind)
Shocked
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« Reply #14 on: August 27, 2012, 07:32:16 PM »



Light back (high reps, drop sets, 100's)

Supported T-Bar Row (wide) +70x20, +90x18, 15, 12
HS Wide Pull 70p x 20, 20, 20, 90p x 20
Low Row 150x15, 15, 160 x 14
Close Grip pulldown 130x15, 13, 11

Nautilus Pulldown (100's) 65 x 100 (took 5 sets)

- First two exercises I did were 4 x 15 - 20 reps, then next two were 3 x 12 - 15.  The 100 rep set I use weights that I get maybe 30 - 40 reps with and then take 10-15 sec break and start again until I reach 100 reps.

- The back pump was crazy as was how much I was sweating.  I didn't do any drop sets as I just felt like keeping it light today.
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« Reply #15 on: August 28, 2012, 09:44:17 PM »

Diet is very similar to yesterday, so pretty much waste of time to post it.

Light Shoulder/Tricep (high reps, drops, 100's)

Icarian Machine Shoulder Press (facing in) 90x20, 110x20, 120x20, 17
DB Side lateral 20x15, 15, 15
Standing Military 65x75 (literally couldnt get more than 2 at a time at this point so I said to hell with it)

Straight Bar pushdown (back supported) 65x 20, 20, 14, 11
Flex Overhead Tricep 120x8, 100x8, 80x8, 60x5, 50x6
Icarian Dip Machine 120x35, 55, 75, 89, 100

- for the overhead tricep I take a weight that I can get 8 reps for, then drop 15-20% and keep going 4 more times.
- The dip machine shows the progression of reps.

Wed note : The pain in the triceps have started already and I am not even 24hrs post workout.  Thats a good thing as I haven't felt that in a long time.
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« Reply #16 on: August 29, 2012, 08:20:04 PM »

Diet - same ol' thing. 

Light Calves/Hamstrings

I will probably just lay out the protocol at the beginning of the week...so I dont have to type it every time

Cybex 45deg. Calf - 90px20, 20, 110px18, 16
Seated Calf - 70x15, 15, 13
Cybex Rotary Calf (drop sets of Cool 210x8, 170x8, 130x8, 110x8, 90x8

SLDL - 185x20, 20, 20, 20 (was leary about these because my low back has been jacked for the last two days)
Flex Seated Leg Curl (drop sets of 15) - 195x15, 165x15, 135x15, 120x15, 105x15

I stopped here on hamstrings because I will do a little more hamstring on Saturday

Did some abs and was sweating my ass off from this one.  I am kind of dreading Saturdays leg day with the high rep.
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« Reply #17 on: August 30, 2012, 09:41:15 PM »



Off day...did 40 mins of cardio (stairs) in the a.m.  I do about 20gm (weight) of Scivation xTend before doing cardio.

I am looking at some John Meadows' stuff and might incorporate it into the plan I am doing :

Week #1 : Low volume; heavy weight
Week #2 : Higher Volume; light weight; intensity techniques
Week #3 : Medium Volume; hypertrophy type of reps
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« Reply #18 on: August 31, 2012, 09:09:07 PM »



Whoops...went a little stupid with the protein.  Had two tilapia filets and didnt realize until they were thawed out.  I like to cut them into cubes, broil them.  While fish is in oven I sauteed the pineapple in a very tiny bit of olive oil (maybe 1tsp) with cayenne pepper and some salt.  Then just pour it all into a bowl and eat.

As far as workout...I was reading a bunch of the John Meadows stuff and did his one arm workout tonight and felt great.  I am still going to train 5 days broken up like this:

Mon: Back + Abs
Tue : Chest + Calves
Wed : Arms + Abs
Thu : Off (cheat meal)
Fri : Shoulders + Traps + Abs
Saturday : Legs + Calves
Sunday : Cheat Day

This was the workout  tonight :

1) DB Cross Hammer : 30x 15, 15, 12, 10
2) Straight Bar Pushdown : 70x15, 15, 12, 9
3) Icarian Preacher (horiz. pad) 80x15, 15, 10
4) Hoist Dip Machine 10x8, 13x8, 15x8
5) Cable Curl : 57.5x8, 65x7
6) 45 deg. Incline Tricep Extension 70x15, 13, 10

* John only recommends resting 45 sec between each set for arms...sooooo thats what I was doing.  I am also working 10 - 15 reps on most things for this routine unless otherwise stated

1) I know, pussy weight, but this tendonitis SUCKS.  Brachioradialis area.  MRI probably in the next couple of weeks
2) Held the contraction for one second
3) Dont understand how I had such a dramatic drop in reps
4 & 5) Did a legit 3 sec negative
6) Held the stretch position for a second before pressing up

Holy crap were my arms beat.  As I am typing, my triceps are still smoked.  I haven't had this in a long time.  I will try and lay out the whole routine I will be doing in a couple of days.
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« Reply #19 on: September 01, 2012, 10:10:02 PM »



Steak night!!!!  I usually cut some of the steak off and save it for my eggs on Monday, but I was STARVING tonight.  Don't know what it is either.  The leg workout was BRUTAL.  As I am typing this my legs are still trashed from this afternoon.

1) Leg Curl 150x8, 8, 170x6 (followed by the first 1/3 ROM partial x 15)
2) Squat 275x15, 11, 8, 7
3) Cybex Leg Press 180px25, 270px20, 17
4) Smith Machine SLDL 90px20, 20
5) Icarian Calf 120x10+10+4, 10+4+2

1) I held contraction from a pause.  On the last set John says to do some partials (stretched ROM) up to 25 reps.  Hamstrings were fried
2) Thanks to Coach for the suggestion of knee wraps.  Barely any knee pain tonight.  I know its not a lot of weight, but it was all legs and no knee pain
3) OMG did these burn.  the reps were 20 - 25.  Hate the machine, but had to use it as the other Leg Presses BLOW at this gym
4) I held stretch position for a pause.  Hamstrings were fried!
5) One of the things I found John does for calves is this : 10 reps (full) followed by 10 sec hold in stretch position, then 10 reps, then another 10 sec hold, followed by another 10 reps.  Theoretically 10 reps.  HA HA.  I did two rounds and my calves are smoked.

Starting next workout I will lay what I am going to be doing for the next few weeks.  I am abandoning the Heavy/Medium/Light Routine.  I am going to stick to MY REPS for this routine except for some of the exercises that require a long eccentric or something else weird.
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« Reply #20 on: September 02, 2012, 08:13:31 PM »

Off day...cheat day...

Holy shit are my legs toast.  It was less than I normally do, and it hurts twice as bad.  

So far for the cheat:

5oz Sugar Corn Pops
2 Pop Tarts

1 Pkg Eggo Wafflers (Cinnamon Brown Sugar, 16 little waffles LOL)

4 Cookie Cups (I use 2oz of cookie dough for each, bake them in muffin tin, hollow out the middle and add 1 tbl nutella to each)

2 McDoubles + 1 sm Fry

1 lb M&M's

4 oz Kettle Cooked Potato Chips

12" Pepperoni+Sausage+Black Olive Thin Crust Pizza

8oz Ice Cream (Blue Bunny Double Cone Crunch)
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« Reply #21 on: September 03, 2012, 08:15:00 PM »



Routine for next 12 weeks will be:

Sun - Off/Cheat day
Mon - Back
Tue - Chest + Calves
Wed - Arms + Abs
Thu - off day/cheat meal
Fri - Shoulder + Traps + Abs
Sat - Legs + Calves

From John Meadows' stuff :

Phase 1 Weeks 1 through 3, use a medium volume approach. The set total ranges from 11-14 sets. You won't need a ton of sets as the exercise angles and intensity will work well with more of a medium-volume approach.

For back, it will start with a two rowing exercises, then a pulling movement w/ stretch, ending up with a low back/erector type of work

My workout will be:
Low Row (3x6-8)
1-Arm Bar Row (4x10-15) * this may change as I really have never felt much with 1-arm stuff.  May change it next week
Close Pull Stretch (3x10-15)
Deadlift (2x15-20)

1) Low Row - 200x8, 240x, 5
2) 1-Arm Bar Row - 50x15, 15, 15, 15
3) Close Pull/Stretch - 160x14, 12, 10
4) Deadlift - 225x20, 275 x 20

1) HATED the low row machine at the gym today.  Its the kind that the foot pad is below the pad where you sit on.  Your ass always feels like its being pulled up when doing this.  Why do these machine designers always feel the need to 'improve' on things
2) Really didnt get much out of it.  Hamstrings were thrashed from Saturday so that made it more difficult.
3) Found this to be awesome.  If I can find the video of Dorian Yates training with Marc Lobiner I did them like this.  As the bar comes up I sit straighter up until the top where my hands are directly above my head and I pause for a second before pulling down.  Felt better than any other pull down I have done
4) Was absolutely hot as hell in the gym.  Was sapped from the workout + the heat.  I use a dual overhand close grip for this.

Overall a great back workout.  I will probably switch to a smith machine bent row next time for ex #2
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« Reply #22 on: September 04, 2012, 08:26:40 PM »

Phase 1 (Chest) Weeks 1 through 3, use a medium volume approach. The set total ranges from 10-12 sets. A medium volume approach will suffice to start things off, as the intensity and variety of exercise angles will be enough of a shock.

My workout will be:
Flat DB Press w/squeeze 3x10-15
Smith Machine Low Incline 4x6 - 8 (with 3-sec eccentric)
Machine bench 3x10-15 w/ stretch press
Standing Calf 4 x 10- 15
Rotary Calf 3x15-20

1) Flat DB - 65x15, 75x12, 10
2) Smith Machine Low Incline - 90px8, 8, 6, 5
3) Nautilus Nitro Bench 155x15 (9), 9 (7), 7 (5)
4) Standing Calf 120x15, 12, 9, 8
5) Rotary Calf 130x20, 20, 150x13

1) Not sure I was doing these right.  Actually was getting a little twinge in my left shoulder.  Chest was pumped after though
2) John recommends stopping about 2 - 3" above the chest and only going to 75% lock out.  Damn this hurt.  In a good way
3) I used two reebok steps to stretch between after the presses.  The machine wasn't great, but the stretches actually loosened my shoulders up
4) & 5) I used 45 seconds between each set.  Calves totally cramped during this.
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« Reply #23 on: September 06, 2012, 07:35:31 PM »

Wed : HIIT stairs in the morning.  I went to a Brazilian steak house for lunch and destroyed it (as usual).  Wasn't feeling great in the afternoon though.  Thats the first time that happened.  So, I just ate what I usually do and was actually asleep by 10pm (again, very unusual).  Was supposed to train arms, but decided to push them off till Thursday

Thur:  30 mins of stairs in a.m.  Still planning on doing the cheat today.




Phase 1 (Arms) Weeks 1 through 3, use a medium volume approach. The set total ranges from 6-8 sets for biceps, and 8-10 for triceps. Focus on two or maybe three exercises.

My workout will be:
Reverse Curl 3x10-15
Straight bar pushdown 4x10 - 15
Icarian Preacher Curl 3x10-15
Hammer Strength Dip Machine 3 x 6 - 8 (with 3 sec negative)
Bar Curl 2 x 6 - 8 (with 3 sec negative)
Incline Tricep Extension 3x10-15

1) Reverse Curl 65x10, 55x12, 10
2) Straight bar pushdown 80x15, 13, 10, 8
3) Icarian Preacher Curl 90x15, 12, 9
4) Hammer Strength Dip Machine 90px8, 8, 115px6
5) Bar Curl 75x8, 8
6) Incline Tricep Extension 70x15, 12, 10

* Again, I will stress that the weights are shit due to this f***ing tendonitis...
** Also, I will only take 45-sec between each set

1) Jon recommends cross body hammer curls.  Tried them last week...they hurt too much
2) Jon recommends only going to 90% lock out.  That was a switch for me as I usually lock out.  That burned a shit ton
3) Surprisingly hurt less than I expected
4) I hate all dip machines.  None feel good.  Especially knowing I still probably have a little crap going on in my left shoulder.
5) Pussy ass weight.  Still, felt better than expected
6) The pause at the bottom is killer.

In looking at the split I wrote, I am a dumbass...how I laid out calves and abs...will switch calves from chest day to arm day.
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« Reply #24 on: September 08, 2012, 05:27:09 AM »

Diet was nothing out of the ordinary for a Friday.  I did 30 mins of stairs and sweat more doing that than usual.

Phase 1 (Arms) Weeks 1-3: Use a medium volume approach. The set total ranges from 6-8 sets. Generally, focus on two or maybe three exercises, one always being a rear delt exercise. Use high intensity techniques as outlined above.

My workout will be:
Cybex Side Lateral 3x10-15 (3 sec negative)
Machine Rear Delt 4x35
Smith Machine Over/Back 1x15 followed immediately by Side Lateral Swings 1x20

1) Cybex Side Lateral 70x15, 90x12, 9
2) Machine Rear Delt 130x35, 35, 29, 24
3a) Smith Machine Over/Back 35px15
3b) Side Lateral Swings 25lb plate x 16

I was very surprised at how much 'good' pain this work out caused.  I could actually feel a great pump in the side laterals, the rears had that awesome burn feeling.  The over/back exercise was a surprise as well.  Didn't think it was going to be that hard to do.  Right now (Sat morning) my shoulders feel sore.  I don't generally feel that.

Today is leg day...I am looking forward to it, but really not as I recall how much pain I was in last week.
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