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Getbig Bodybuilding Boards => Training Q&A => Training Logs and Info => Topic started by: benchthis on April 05, 2009, 03:42:57 PM
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starting weight 268 at about 18% bf :-[
day one shoulders and traps
full warm up
dumbbell press (4 sec ascending 2 sec contraction 4 seconds descending)
work set 100lbs x 7 reps
behind the neck barbell press (2 sec ascending 2 seconds contraction 4 seconds descending
work set 155 x 8 reps
side laterals triple drop set
45 x 8, 35 x 6, 25 x 4... (2 sec ascending 2 seconds contraction 4 seconds descending)
db raises to the front double drop set
40 x 8, 30 x 5
cable side laterals
30 pounds x 7 reps 3 forced reps (4 sec ascending 3 sec contraction 4 seconds descending)
pull downs to the forehead
150lbs x 7
reverse pec deck
150 x 7
trap machine rest pause 15 sec
4 plates a side x 15, 8, 4....
never knew how hard HIT really is...8 sets for shoulders and i couldnt lift my arms...
and i used pussy weight >:(
tomm... LEGS :(
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sunday night conditioning
600 yard warm up run
400 yard sprint -100 yard walk
300 yard sprint - 200 yard walk
200 yard sprint - 300 yard jog
100 yard sprint - 400 yard run
600 yard slow pace jog cool down
fuck im out of shape >:(
tomm. 40 x 40's stride
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picture taken last week me at 265 6'1"
repped it 7 times
(http://i81.photobucket.com/albums/j201/juicy6925/IMAGE_028.jpg)
pic from a few months ago
(http://i81.photobucket.com/albums/j201/juicy6925/567140999_l.jpg)
more to come when i get leaner ::)
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LEGS :D
WARM UP
SQUATS WORKING SET OFF 2 INCH BOARD ASS TO FLOOR TO ABSOLUTE FAILURE
455 X 7
DROP SET
315 X 10...10 SEC REST X 3 REPS
HACK SQUATS 4 PLATES A SIDE X 7 REPS 3 FORCED 3 NEGATIVES
LEG EXTENSIONS
MAX X MAX LOL
SLDL
275 X 7
LEG CURLS FULL STACK X 8 REPS
SEATED CALVES 4 PLATES DROP SET 3..2..1.. X MAX REPS
DONE :-*
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BTW FUCK THOSE 40'S MAYBE TOMM
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Some good numbers there, bench!
This should be a good log.
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Sweet, another log! Pics and vids are always appreciated!! 8)
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Sweet, another log! Pics and vids are always appreciated!! 8)
dito ;D
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chest workout... long day... as some of you know im a nursing student and a cheerleader ;D
like i said i used to play football but injurys kept me from playing... :(
anyways chest workout
after warm up
315 x 7... perfect reps 4 seconds descending, 3 static , 3 contraction
drop set 275 x 7 perfect reps
neck presses
225 x 10
pec dec
1/2 stack x 15 + static hold on last one for about 10 sec
dips x failure (21)
long day didnt feel i was all there but i tried to get in done :-\
school and cheerleading practice get me tired ;D
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Cheerleading? Seriously? Do those guys get as much tail as I imagine? ??? ;D
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HAVENT POSTED SINCE TUESDAY... I WENT ON A PILGRIMAGE HIKE 40 MILES WHICH TOOK ME 14 HOURS TO COMPLETE MY WHOLE BODY IS IN PAIN MY FEET HAVE BLISTERS EVERYWHERE AND IT HURTS TO WALK... GOING TO TRY AND PICK UP WHERE I LEFT OFF TOMM BUT MOST PROBABLY TILL MONDAY 8)
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ok well back on the gym decided to follow something similar to dorain since it works for me
after warm up
bench press workset
385 x 2, drop set, 315 x 5, 225 x 5
incline smith machine bench press
315 x 5..+ 3 forced reps
preacher curls
105 x 5 .. drop set 95 x 8
machine preacher curls
full stack x 8
incline machine bench
full stack x 8
straight barbell curls
135 x 8
tomm legs
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weighed in a a lean 260 8)
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good numbers man, especially on the squats
what are you doing to lean out, diet wise?
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good numbers man, especially on the squats
what are you doing to lean out, diet wise?
i never been able to nail my diet.. with school and all...
so basically 40 min cardio after lifting
and just eat whatever i want but in moderation
and by whatever i mean clean food no junk food nor fast food but real food
if i cut carbs i tend to lose weight muscle and strength real quick
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i never been able to nail my diet.. with school and all...
so basically 40 min cardio after lifting
and just eat whatever i want but in moderation
and by whatever i mean clean food no junk food nor fast food but real food
if i cut carbs i tend to lose weight muscle and strength real quick
sounds alot like me, id always quit dieting after about 2 weeks b/c i saw a drop in strength ive been sticking with it this time but havent really seen a drop in strength just yet.
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legs...
went to the gym and a good buddy of mine was there hes an olympic lifter and wanted me to do front squats with him while i didnt do "hit" i got in a good workout none the less
front squats
135 x 15
225 x 5
275 x 5
315 x 5, 3, 3,
225 x 3, 3, 3,
some leg extensions hit style
one legged leg press high reps for knee support 4 plates a side x 50s per side 10 reps per side until 50 total set complete
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shoulders smith machine after warm up
285 x 8 perfect reps last rep hold @ peak contraction
laterals 30lbs rest pause 12, 8 , 4
hammer press double plate 12 reps
going to start my diet tomm.. so expect to see diet along with training 8)
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holy shit dude, you're strong! 8)
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after much research im going to be giving max ot a go at hit starting with legs tom...
took two days off to rest up for it so expect an update tomm
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keep it going!
bench is I guess the metric most can see as determining progress
or military
perhaps mile time
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hows hit
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hit workin or naa?
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gains?