Wes - My Training & Diet Journal

[oldtimer1]

I tried drop sets after hearing NJFlex and you talk about them. Wow are my delts sore. Guess I didn't do them true to form because I took about 15-20 seconds between the drops. I wonder if using a lighter weight for all exercises in general and using very short rests between sets will accomplish the same without dropping the weight? 

The way I used them were for delt dumbbell laterals. Started with 30lbs-25-20-15 and down to 10lbs. 10lbs felt heavy at the end, lol after the series. Wonder if anyone ever did drop sets for everything?  It would be brutal. I could see using it with biceps too.

[wes]

I tried drop sets after hearing NJFlex and you talk about them. Wow are my delts sore. Guess I didn't do them true to form because I took about 15-20 seconds between the drops. I wonder if using a lighter weight for all exercises in general and using very short rests between sets will accomplish the same without dropping the weight? 

The way I used them were for delt dumbbell laterals. Started with 30lbs-25-20-15 and down to 10lbs. 10lbs felt heavy at the end, lol after the series. Wonder if anyone ever did drop sets for everything?  It would be brutal. I could see using it with biceps too.

Pain is fun ain`t it ?  LOL 

Don`t do them on compound movements,but anything else is good.....just mix things up and don`t do them all the time.

[wes]

April 22, 2024

Quads,Hamstrings,Calves:
Leg Extensions - 5 sets 30,20,12,12,15
Adductor Machine - 5 sets 25,20,15,12,12
Leg Press - 5 sets - 20,15,12,12,20

Seated Leg Curls - 5 sets -20,15,12,10,15

Rotary Calf Machine - 5 sets to failure plus partials at the end of each set and stretching on a high block after each set

[wes]

April 23, 2024

Chest & Abs:
Dips - 6 X 15,12,10,10,10,10 (when I first started back,I could only get 4 shaky and very shallow reps....now,ROCK BOTTOM)
DB Flyes - 4 X 15,12,8,10
Seated Bench Press Machine - 2 X 15 (paused each rep for 3 seconds in the stretched position)

Super-Set:
{Crunches - 3 X failure
{Lying Leg Raises - 3 X failure

[IroNat]

Egg-cellent, Wes.

[wes]

Egg-cellent, Wes.

You must be old.  LOL 

[wes]

April 24, 2024

Back,Traps,Neck:
Close Grip V-Bar Pulldowns - 4 X 12,12,10,10
Barbell Rows - 4 X 12,10,8,12
DB Pullovers - 4 X 15,12,10,10

DB Shrugs - 3 X 25,20,15

Lying Plate Neck Raises - 5 X failure

Good one!!!!!!!!111

[oldtimer1]

What do you think about all the internet and video chatter about how bad dumbbell chest flies are for you?  I have always done them but listening to some of these video gurus that act like it's dangerous to do them.

[wes]

What do you think about all the internet and video chatter about how bad dumbbell chest flies are for you?  I have always done them but listening to some of these video gurus that act like it's dangerous to do them.

It`s my main chest movement since I no longer do benches.....Flyes and either Smith of DB Inclines.

I`ve always gotten great results from Flyes.....fuck these gurus.....probably never trained hard in their collective lives.

Try Flyes with a 2-3 second pause in the stretch position.....OUCH!!

[wes]

April 25, 2024

Shoulders & Abs:
Seated DB Press- 5 X 15,10,8,12,15 (Pyramid style,then back down on last set)
DB Laterals - 3 X 20,15,12 (constant weight....very little rest)
DB Laterals Behind Back - 3 X 15,12,12 (constant weight....very little rest)
Face-Pulls - 6 X 25,12,12,12,15,20 (Pyramid style,then back down on last set)

Super-Set:
{Crunches - 3 X failure
{Lying Leg Raises - 3 X failure

Good one!!!!!!!!!11111

[wes]

April 26, 2024

Arms,Forearms,Calves:

Super-Set #1:
{Cable Preacher Curls - 5 X 15,12,10,8,10 (did some partials at the end of the last 2 sets)
{Bent-Forward Cable Extensions - 5 X 25,15,12,12,12

Super-Set #2:
{E-Z Bar Curls - 3 X 12
{Seated French Press - 3 X 12-15 used the (E-Z Bar)

Pressdowns - 1 Drop-Set to failure

Super-Set :
{Wrist Curls - 4 X failure
{Reverse Wrist Curls - 4 X failure

Great workout.......pretty good week of training but next week will be better.

[wes]

April 29, 2024

Quads & Hamstrings:
Smith Machine Close Stance Squats - 4 X 20,12,10,8 (non-lock style)
Leg Extensions - 4 X 20,12,8,30
Adductor Machne - 4 X 30,20,12,12

Seated Leg Curls - 5 X 20,12,12,8,12

Great workout....hadn`t squatted in years....I know it`s the Smith Machine but they felt great and I have to be careful since I have three bulging discs and arthritis in my lower back and neck.

Just gonna go rock bottom,close stance toes pointing forward,non-lock at top and gotta bring a decent 2 X 4 to the gym to elevate my heels.

Fucking new gyms.....what old school gym didn`t have at least one 2 X 4 or a milk crate laying around?

Had to skip calves as they were still sore from last Friday....I went a bit crazy on them ! 

[oldtimer1]

I'm dying to try one of those new pendulum squat machines. Some have said they are great.

[chaos]

I tried drop sets after hearing NJFlex and you talk about them. Wow are my delts sore. Guess I didn't do them true to form because I took about 15-20 seconds between the drops. I wonder if using a lighter weight for all exercises in general and using very short rests between sets will accomplish the same without dropping the weight? 

The way I used them were for delt dumbbell laterals. Started with 30lbs-25-20-15 and down to 10lbs. 10lbs felt heavy at the end, lol after the series. Wonder if anyone ever did drop sets for everything?  It would be brutal. I could see using it with biceps too.

I tried the drop set for every exercise/every body part workouts for a while. It's fun for a bit but it gets overwhelming fast. Great pump though.

[wes]

April 30, 2024

Chest & Abs:
Smith Inclines 4 X failure (1+1/2 reps = 1 rep...FUCKING BRUTAL)
DB Flyes - 4 X 15,10,8,12
Seated Bench Press Machine - 4 X 12 (all paused for 3 secs in the stretched position)
Dips - 2 X 15 (bodyweight)

Crunches - 3 X failure

[Cook]

Wes I see you are logging your workouts over here.That’s great I will be looking in for sure.This old dog can still learn.Have a great day buddy!

[wes]

Wes I see you are logging your workouts over here.That’s great I will be looking in for sure.This old dog can still learn.Have a great day buddy!

Thanks Cook,keeping this log since our resident fuckhead has ruined the training thread........you have a great day also my friend. 

[wes]

May 01, 2024

Back & Neck:
Barbell Rows- 4 X 12,10,10,10
DB Pullovers - 4 X 15,12,12,12
Parallel Grip Pulldowns - 4 X 12.10,10,12 + partials to failure

Lying Plate Neck Raises -5 X failure

Pretty good workout.....added a lot of weight to the BB Rows and when I first tried DB Pullover with my bad elbow,I used a 40 pounder......used a 75 pounder for 12 super easy today........will go up next week

[wes]

May 02, 2024

Shoulders & Abs:
Seated Bradford Press- 1 x 20 (WARMUP),then 12,10,8,8
DB Laterals - 3 X 20,15,15
DB Laterals Behind Back - 3 X failure (high reps......really controlled,short rests)
Face-Pulls - 5 X 25,15,12,12,20 - cut weight in half and do 20 more

Tri-Set:
{Crunches - 2 X failure
{Lying Leg Raises - 2 X failure
{Roman-Chair Situps - 2 X failure

My fucking delts looked like bowling balls.............OK,Candlepin bowling balls then. 

Great workout!!!

[wes]

May 03, 2024

Biceps/Triceps,Forearms:


{Barbell Curls - 5 X 15,12,12,10,10 (constant weight...hardly any rest)
{Seated French Press - 5 X 20,20,15,15,12 (constant weight...hardly any rest)


Super-Set #2:
{Seated Hammer Curls - 3 X 15,12,12 (constant weight...hardly any rest)
{Lying DB Extensions - 3 X 20  (constant weight...hardly any rest)

Pressdowns - 2 X 30,20

Super-Set
{Wrist Curls 4 X failure  (constant weight...hardly any rest)
{Reverse Wrist Curls - 4 X failure (constant weight...hardly any rest)

High reps pump day.....elbow is still a bit tender.....26 sets in 36 minutes!!!!!!11111111111

[wes]

May 06, 2024

Quads,Hamstrings,Calves:
Smith Machine Squats - 3 X 12,10,10 (ass to calves,non-lock,close stance)
Leg Extensions - 3 X 20,15,30 (made an effort to hold reps at the top)
Adductor Machine - 3 X 30,20,15
Leg Press - 3 X 20,15,12 (deep,non-lock)

Seated Leg Curls - 5 X 20,12,10,8,15 + partials

Leg Press Calf Exts. - 3 X failure
Rotary Calf Machine - 5 X failure

Plus stretch on a platform after all 8 sets......good one!!

[wes]

May 07, 2024

Chest & Abs:
Dips - 6 X 15,15,12,10,10,10
DB Flyes - 4 X 12,10,10,15
Seated Bench Press Machine - 2 X 15,10
Dips - 1 X failure

Roman-Chair Situps - 3 X failure
Crunches - 3 X failure

Another hard,fast, and intense workout!!

[IroNat]

Attaboy, wes!

 

[wes]

Thanks brother Nat !! 

[wes]

May 08, 2024

Back & Neck:
Barbell Rows - 4 X -12,10,10,8
T-Bar Rows - 4 X - 12,10,8,12 (stood on platform,used 25 # plates for the best ROM)
DB Pullovers - 4 X 15,12,10,10 (75 pounder..felt like a feather..I`ll go up next time)
Parallel Grip Pulldowns - 3 X 15,12,12

Lying Plate Neck Ridsnes - 5 X failure

ON THE COMEBACK TRAIL !!