Heavy Chest & Back Day: 90%
Big Layne was in town with his wife...they spent the night with my wife and I since they were leaving from Indianapolis really early to go on their vacation. It was great to see them again and hang out for a while. I talked to Layne about a lot of things, I just hope he gave me the right advices Anyway, I'm just trying to squeeze in some workouts here before the holidays hit pretty hard. Things are continuing to rock and roll and I am hoping to carry this momentum into the new year!
BB Incline Press: 290 for 5 reps, 5 reps, 5 reps
These felt solid and smooth for 90%...I was going to determine the volume here by feel since the weight is getting pretty heavy, but the first 2 sets went up without much struggle at all, so I did the normal 3 sets here.
Rack Chins: +180lbs for 5 reps, 5 reps, 5 reps
These, as always, felt incredible. Again, I have altered the angle to be slightly more upright to hit more of a pulldown movement and I feel that these just crush my lats! Bodyweight plus 225lbs here I come!
HS Wide Chest Press: 3 plates + 25lbs each side for 10 reps; 4 plates each side for 8 reps
Just a decent auxiliary movement. I focus more on tempo and squeeze here. I've bumped up to five plates before, but I lose the mind-muscle connection when I do that, so I will keep this exercise in the auxiliary range and focus on the squeeze.
BB Pendlay Rows: 325 for 8 reps; 315 for 8 reps
As you've noticed, I dropped back down to 315 for my second set here. I have done 325 with really strong reps before, but today I just wasn't feeling it. I think the heavier rack chins today took a little more out of me than usual, so I had to bump it down to 315 for set 2. The first set was to "trappy" with the pulls off the floor. With 315 though, the reps were solid and it right where I wanted them to.
DB Incline Flys: 105s for 9 reps, 8 reps
I will let the video speak for itself:
HS Lat Pulldowns 4 plates each side for 8 reps, 8 reps[/B]
By this time, my lats were toast. I did what I could here and moved on to the fascia stretching...
DB Fly Fascia Stretch: 85s for 60 seconds
Machine Pulldown Fascia Stretch: Stack + 90lbs for 60 seconds
And...I'm spent! Had dinner with Layne and Isabel, hung out for a bit at the house, and had a great time!
Heavy Shoulders & Arms Day: 90%
Worked out at the Greenwood LA Fitness today. I had a lot of things during the day that I had to take care of, and for some reason, developed a migraine headache around 3 o'clock that continued well into the workout. Now, I am the type of person that gets a headache (always a migraine, never a small one) about 2-3 times a year. I never take medication unless it is just making me sick, dizzy, etc. I decided to lay off any ibuprofen and just let my body take care of it - which I honestly feel like that's a big reason why I hardly ever get sick or anything. Anyway, sure enough, I was struggling during the beginning part of the workout, but byt the time I got towards the second half of it - the migraine was completely gone
Smith Seated Military Press: 270 for 5 reps, 5 reps
This Smith Machine was a little different than the ones we've been using. It also felt a little heavier...but we made do with what we had and got our work in.
EZ Preacher Curls: 135 for 5 reps, 5 reps
C'mon biceps...grow for me! They felt like what 90% is supposed to feel like, so we will see how the next power day goes.
EZ Skull Crushers: 160 for 5 reps, 5 reps
Again, felt pretty solid...took my time working up to it though to make sure the elbows were ready to go. A couple of solid sets...byt this time the headache was working itself out.
BB Standing Curls: 160 for 6 reps, 165 for 5 reps PR!
I decided to bump up the weight a little and do what I could:
BB Decline Close Grip Bench Press: 315 for 8 reps; 325 for 6 reps
No headache = bump the weight! Triceps are making solid progress, so why stop? I think I was more happy my headache was completely gone than anything else though lol
DB Incline Lying Curls: 60s for 8 reps, 7 reps
Looks like the 60s are here to stay...solid sets here and nothing but all out BURN!
Cable Rope Extensions: Stack for 8 reps, 8 reps
Just a solid workout finisher before my post workout shake and a drive home. With the holidays coming up, my journal might be a little hit and miss, but I will try to post as much as I can (mine starts early now that I have 4 families lol). I hope everyone has a great holiday season!
Sporto
Friday, December 18, 2009
Tuesday, December 15, 2009
Legs & Calves & Abs Hypertrophy Day
Legs & Calves & Abs Hypertrophy Day
This workout was dedicated to a discussion that really hit me a certain way and brought out the best in me. The discussion was over the apparent progress one can make after the inital growth phase one goes through when first getting into working out. It was over an article that Dr. Joe wrote and discussed in a different thread. There are some things I like to "agree to disagree" with and this is one of them. I simply refuse to place any limit on what I can accomplish. I WON'T DO IT. I don't care how many people way smarter than me say that I can't still achieve the best gains of my life even though I have been lifting a long time. I don't care. I will continue to perservere, I will continue to pour my heart out into the gym, and I will continue to try and perfect my physique in every single possible way that I can. I refuse to believe that the road that lies ahead is a road of diminishing returns. I believe my best years of training, along with my best ever possible physique is yet to come...so with that, I went out to ANNIHILATE some previous bests...
BB SLDL/RDL Hybrid: 455 for 9 reps PR!
Hack Squat: 14 plates for 12 reps PR!
Machine Leg Extensions: Stack for 10 reps, 10 reps
Machine Single Leg Curls: 90 for 10 reps, 10 reps
Machine Adductor Glute Squeeze: Stack + 45lbs for 10 reps, 10 reps
Seated Plate Loading Cow Raises: 6 plates for 10 reps, 9 reps, 9 reps
Standing Machine Cow Raises: The Stack + 90lbs for 10 reps, 10 reps, 10 reps
Weighted Ab Crunches: 95lb DB for 10 reps, 10 reps
Weighted Leg Raises+Hip Lifts: 25lb DB for 10 reps, 10 reps
Sorry guys, I am just not convinced that my best years are behind me. Mine are still yet to come...
Sporto
This workout was dedicated to a discussion that really hit me a certain way and brought out the best in me. The discussion was over the apparent progress one can make after the inital growth phase one goes through when first getting into working out. It was over an article that Dr. Joe wrote and discussed in a different thread. There are some things I like to "agree to disagree" with and this is one of them. I simply refuse to place any limit on what I can accomplish. I WON'T DO IT. I don't care how many people way smarter than me say that I can't still achieve the best gains of my life even though I have been lifting a long time. I don't care. I will continue to perservere, I will continue to pour my heart out into the gym, and I will continue to try and perfect my physique in every single possible way that I can. I refuse to believe that the road that lies ahead is a road of diminishing returns. I believe my best years of training, along with my best ever possible physique is yet to come...so with that, I went out to ANNIHILATE some previous bests...
BB SLDL/RDL Hybrid: 455 for 9 reps PR!
Hack Squat: 14 plates for 12 reps PR!
Machine Leg Extensions: Stack for 10 reps, 10 reps
Machine Single Leg Curls: 90 for 10 reps, 10 reps
Machine Adductor Glute Squeeze: Stack + 45lbs for 10 reps, 10 reps
Seated Plate Loading Cow Raises: 6 plates for 10 reps, 9 reps, 9 reps
Standing Machine Cow Raises: The Stack + 90lbs for 10 reps, 10 reps, 10 reps
Weighted Ab Crunches: 95lb DB for 10 reps, 10 reps
Weighted Leg Raises+Hip Lifts: 25lb DB for 10 reps, 10 reps
Sorry guys, I am just not convinced that my best years are behind me. Mine are still yet to come...
Sporto
Monday, December 14, 2009
Sunday, December 13, 2009
Two Workouts
Chest & Back Hypertrophy Day
BB Incline Press: 275 for 10 reps, 285 for 9 reps, 295 for 8 reps
T-Bar Rows: 5 plates + 10lbs for 8 reps, 8 reps
DB Incline Flys: 105s for 10 reps; 10 reps
HS Lat Pulldowns: 4 plates each side for 8 reps, 8 reps
Machine Flys: Stack for 10 reps, 10 reps
Machine Seated Rows: Stack + 50lbs for 8 reps, 8 reps
MM Machine Flex: 170 for 10 reps, 10 reps
HS Machine Pullovers: 6 plates + 70lbs for 10 reps, 8 reps
Chest DB Fly Fascia Stretch: 85s for 60 seconds
Back Machine Lat Pulldown Fascia Stretch: Stack + 90lbs for 60 seconds
Since I am trying to keep within certain rep ranges, and the gym only goes up to 125lb DBs, I switched over to BB Incline Press to get what I needed. I haven't done these for 8-10 reps for a while, so this was kind of nice!
Shoulders & Arms Hypertrophy Day
DB Seated Military Press: 115s for 8 reps, 7 reps
DB Standing Alternating Curls: 75s for 10 reps, 9 reps
DB Skull Crushers: 65s for 9 reps, 8 reps
Machine Rear Delt Raises: 220 for 10 reps, 10 reps, 10 reps
DB Single Arm Preacher Curl: 60 for 9 reps, 8 reps
Rope Extensions: 230 for 8 reps, 8 reps
DB Incline Curls: 60s for 8 reps
Machine Tricep Extensions: Stack for 10 reps
BB Incline Press: 275 for 10 reps, 285 for 9 reps, 295 for 8 reps
T-Bar Rows: 5 plates + 10lbs for 8 reps, 8 reps
DB Incline Flys: 105s for 10 reps; 10 reps
HS Lat Pulldowns: 4 plates each side for 8 reps, 8 reps
Machine Flys: Stack for 10 reps, 10 reps
Machine Seated Rows: Stack + 50lbs for 8 reps, 8 reps
MM Machine Flex: 170 for 10 reps, 10 reps
HS Machine Pullovers: 6 plates + 70lbs for 10 reps, 8 reps
Chest DB Fly Fascia Stretch: 85s for 60 seconds
Back Machine Lat Pulldown Fascia Stretch: Stack + 90lbs for 60 seconds
Since I am trying to keep within certain rep ranges, and the gym only goes up to 125lb DBs, I switched over to BB Incline Press to get what I needed. I haven't done these for 8-10 reps for a while, so this was kind of nice!
Shoulders & Arms Hypertrophy Day
DB Seated Military Press: 115s for 8 reps, 7 reps
DB Standing Alternating Curls: 75s for 10 reps, 9 reps
DB Skull Crushers: 65s for 9 reps, 8 reps
Machine Rear Delt Raises: 220 for 10 reps, 10 reps, 10 reps
DB Single Arm Preacher Curl: 60 for 9 reps, 8 reps
Rope Extensions: 230 for 8 reps, 8 reps
DB Incline Curls: 60s for 8 reps
Machine Tricep Extensions: Stack for 10 reps
Thursday, December 10, 2009
Heavy Leg Day: 82.5%
Today was a MUCH better leg day...and probably the best leg day I've had in a while due to my IT-bands bothering me. Well, the massage therapy really helped! I had 30 minutes of work done on just the areas I needed it. Got to the gym, hopped on the bike, and felt loose enough that I didn't need it. Started to foam roll, same thing. Started to lift, stretched in between sets, and by the time I got to the Hack Squats, I had no pain. I had tension/strain, but no shooting pain like before...so I ended up being able to do lunges again which is very important to me. So let's start it off...
BB SLDL/RDL Hybrid: 405 for 5 reps, 5 reps, 5 reps, 5 reps - Sporto Tempo
These felt just fine on the legs, but my core didn't exaclty loosen up until the last set. I mean, it wasn't painful, just stiff. Since I was going slow with the Sporto Tempo, I was able to feel if something was going to tweak or not. No tweak, legs felt good, so I was off to the hack squat...
Hack Squats: 6 plates + 25lbs each side for 5 reps, 5 reps, 5 reps, 5 reps - Sporto Tempo
I'm not going to lie, this was pretty tough to do with the Sporto Tempo, but I sucked it up and got it done. I think mentally too I was just "aware" that I might have pain, so I could have been distracted from the set a little mentally. But, to my surprise, no shooting pain. It's like, I could feel it stretch and strain a little, but no sharp pain. Thank God. This meant I was going to push it and do some lunges, which I have been missing for a couple of weeks now...
DB Walking Lunges: 125s in each hand for 9 steps each leg, 9 steps each leg
Finally...no pain! Now, this doesn't mean I stop here and just do massage therapy before a leg workout (which I am going to continue to do), but I am still going to work on correcting the root of the problem. I will soon be working with a chiropractor to see what all may be causing this (in addition to all the things some of you have posted for me to look into - which is much appreciated!). But, thankfully, I am back to lunges. After 2 sets, I was getting the good ol' fashioned feeling of the muscle tear (in a good way) all over the glute/ham area. That's exactly what I needed! To take a break and a breather, we did some calves...
Seated Plate Loading Cow Raises: 6 plates for 8 reps, 6 plates+20lbs for 6 reps, 6 plates + 30lbs for 5 reps
Standing Machine Cow Raises: The stack + 90lbs for 10 reps, 9 reps, 8 reps
By this time, my calves literally felt twice as big with the blood pump I was getting...I was walking a little funny after the sets when going over to get a drink of water. The weird looks were worth it though...I've got work to do! And now, for the fun part of it hurting to breathe...
Weighted Ab Crunches: +95lbs for 10 reps, 10 reps
Weighted Leg Raises+Hip Lifts: +30lbs for 8 reps, 8 reps
Bumped up the weights a bit again and found my groove...I will probably be here for a bit for some solid weighted ab work...really hammered the core with these and felt really good after the 10 seconds post set when my stomach was stinging lol
Well, I'm excited...back to walking lunges without pain, so no more losing ground to my competition in the glute/ham department - because nothing fries that area for me like that exercise! It will be nice to see some development progress when I shed off the blubber in my ghetto booty...
Sporto
BB SLDL/RDL Hybrid: 405 for 5 reps, 5 reps, 5 reps, 5 reps - Sporto Tempo
These felt just fine on the legs, but my core didn't exaclty loosen up until the last set. I mean, it wasn't painful, just stiff. Since I was going slow with the Sporto Tempo, I was able to feel if something was going to tweak or not. No tweak, legs felt good, so I was off to the hack squat...
Hack Squats: 6 plates + 25lbs each side for 5 reps, 5 reps, 5 reps, 5 reps - Sporto Tempo
I'm not going to lie, this was pretty tough to do with the Sporto Tempo, but I sucked it up and got it done. I think mentally too I was just "aware" that I might have pain, so I could have been distracted from the set a little mentally. But, to my surprise, no shooting pain. It's like, I could feel it stretch and strain a little, but no sharp pain. Thank God. This meant I was going to push it and do some lunges, which I have been missing for a couple of weeks now...
DB Walking Lunges: 125s in each hand for 9 steps each leg, 9 steps each leg
Finally...no pain! Now, this doesn't mean I stop here and just do massage therapy before a leg workout (which I am going to continue to do), but I am still going to work on correcting the root of the problem. I will soon be working with a chiropractor to see what all may be causing this (in addition to all the things some of you have posted for me to look into - which is much appreciated!). But, thankfully, I am back to lunges. After 2 sets, I was getting the good ol' fashioned feeling of the muscle tear (in a good way) all over the glute/ham area. That's exactly what I needed! To take a break and a breather, we did some calves...
Seated Plate Loading Cow Raises: 6 plates for 8 reps, 6 plates+20lbs for 6 reps, 6 plates + 30lbs for 5 reps
Standing Machine Cow Raises: The stack + 90lbs for 10 reps, 9 reps, 8 reps
By this time, my calves literally felt twice as big with the blood pump I was getting...I was walking a little funny after the sets when going over to get a drink of water. The weird looks were worth it though...I've got work to do! And now, for the fun part of it hurting to breathe...
Weighted Ab Crunches: +95lbs for 10 reps, 10 reps
Weighted Leg Raises+Hip Lifts: +30lbs for 8 reps, 8 reps
Bumped up the weights a bit again and found my groove...I will probably be here for a bit for some solid weighted ab work...really hammered the core with these and felt really good after the 10 seconds post set when my stomach was stinging lol
Well, I'm excited...back to walking lunges without pain, so no more losing ground to my competition in the glute/ham department - because nothing fries that area for me like that exercise! It will be nice to see some development progress when I shed off the blubber in my ghetto booty...
Sporto
Tuesday, December 8, 2009
Heavy Shoulders & Arms Day: 82.5%
Finally got my phone back today...I hate being without my phone! On top of that, Ryan let me borrow an iPod for some music until I can either find mine or buy a new one. So the day was off to a good start in spite for the HORRIBLE weather. Also, my mood was up from my high dose Vitamin D3
Smith Seated Military Press: 250 for 5 reps, 5 reps, 5 reps - Sporto Tempo
These are feeling strong...I didn't struggle near as much using the Sporto Tempo with this intensity level as I did the last time. I really think I might set a PR here on 100% day.
EZ Preacher Curls: 125 for 5 reps, 5 reps, 5 reps - Sporto Tempo
These are feeling better every time I do this. I've really been doing my homework on how to effectively and optimally train the biceps and they really have come a long way. Now, I know I will never have great peaks because of factors outside my control, but hopefully I can make up for it with size.
EZ Skull Crushers: 150 for 5 reps, 5 reps, 5 reps - Sporto Tempo
This is by far the toughest exercise to use the Sporto Tempo on LOL. The first set always feels like my joints are going to snap in half! But after they warm up more, the last set or two is just fine. It's always that first one though!
DB Reverse Incline Rear Raises: 55s for 8 reps, 8 reps
After a couple of sets here, my shoulders were starting to fatigue. I do get some good burn right in the area I want, but I know the reps are a little sloppy towards the end of the set. I use really strict form on the machine rear delts, so I really believe I'm getting in a good mix of work to add size and detail in this area.
BB Standing Curls: 155 for 7 reps, 6 reps
I nice little PR here by 2 reps! The last time I attmepted this was when I took a video of me doing this 5 times. I decided to see what I could do with this weight now and was able to get 2 more reps tha before. PROGRESS!
BB Decline Close Grip Bench Press: 315 for 7 reps, 7 reps
Here I bumped up the weight as well. I can't remember if I've ever done this weight for this many reps, but either way, it really nailed my triceps in a good way. Thing is, my form must be really good because I don't feel this in my chest or my shoulders like some claim they do. Mine is all in my triceps, and damn do they get fried!
DB Incline Lying Curls: 60s for 8 reps, 7 reps
Here, I bumped up the weight even more to stick this in a certain rep range. By this time I was feeling good, so I used 10lbs more in each hand than I've ever used before. I was still able to bury 8 solid reps and receive the nice torture of the burn immediately following!
Cable Rope Extensions: 220 for 8 reps, 230 for 8 reps
Nothing fancy here....I added some weight to try and work on progressive overloead for some growth. Pretty soon, I should be doing the stack with these...but baby steps for now, especially at the end of a workout!
Good stuff today...finally got my Blue Raspberry Xtend re-stocked and rocked out 6 scoops during the workout mixed with some G2 and some other goodies. Ever since I have been using Super Xtend, my workouts have been nothing short of AMAZING!
Sporto
Smith Seated Military Press: 250 for 5 reps, 5 reps, 5 reps - Sporto Tempo
These are feeling strong...I didn't struggle near as much using the Sporto Tempo with this intensity level as I did the last time. I really think I might set a PR here on 100% day.
EZ Preacher Curls: 125 for 5 reps, 5 reps, 5 reps - Sporto Tempo
These are feeling better every time I do this. I've really been doing my homework on how to effectively and optimally train the biceps and they really have come a long way. Now, I know I will never have great peaks because of factors outside my control, but hopefully I can make up for it with size.
EZ Skull Crushers: 150 for 5 reps, 5 reps, 5 reps - Sporto Tempo
This is by far the toughest exercise to use the Sporto Tempo on LOL. The first set always feels like my joints are going to snap in half! But after they warm up more, the last set or two is just fine. It's always that first one though!
DB Reverse Incline Rear Raises: 55s for 8 reps, 8 reps
After a couple of sets here, my shoulders were starting to fatigue. I do get some good burn right in the area I want, but I know the reps are a little sloppy towards the end of the set. I use really strict form on the machine rear delts, so I really believe I'm getting in a good mix of work to add size and detail in this area.
BB Standing Curls: 155 for 7 reps, 6 reps
I nice little PR here by 2 reps! The last time I attmepted this was when I took a video of me doing this 5 times. I decided to see what I could do with this weight now and was able to get 2 more reps tha before. PROGRESS!
BB Decline Close Grip Bench Press: 315 for 7 reps, 7 reps
Here I bumped up the weight as well. I can't remember if I've ever done this weight for this many reps, but either way, it really nailed my triceps in a good way. Thing is, my form must be really good because I don't feel this in my chest or my shoulders like some claim they do. Mine is all in my triceps, and damn do they get fried!
DB Incline Lying Curls: 60s for 8 reps, 7 reps
Here, I bumped up the weight even more to stick this in a certain rep range. By this time I was feeling good, so I used 10lbs more in each hand than I've ever used before. I was still able to bury 8 solid reps and receive the nice torture of the burn immediately following!
Cable Rope Extensions: 220 for 8 reps, 230 for 8 reps
Nothing fancy here....I added some weight to try and work on progressive overloead for some growth. Pretty soon, I should be doing the stack with these...but baby steps for now, especially at the end of a workout!
Good stuff today...finally got my Blue Raspberry Xtend re-stocked and rocked out 6 scoops during the workout mixed with some G2 and some other goodies. Ever since I have been using Super Xtend, my workouts have been nothing short of AMAZING!
Sporto
Monday, December 7, 2009
Heavy Chest & Back Day: 82.5%
Another day in the gym without any music...this sucks! I can tune out the bogus fitness center music just fine, but I would rather have the kind of music I like to listen to depending on my mood. Anyway, lots to do tonight, so I will get right to it.
BB Incline Press: 265 for 5 reps, 5 reps, 5 reps, 5 reps - Sporto Tempo
Again, on both 70% and 82.5% days, I use the Sporto Tempo for my reps. Works well here and helps get a little more out of the lower intensity sets.
Rack Chins: +145lbs for 5 reps, 5 reps, 5 reps, 5 reps - Sporto Tempo
We kept the angle to be more upright (and will ocntinue to do so) so that it mimicks more of a lat pulldown/pull up than a row. Great feel here, got some weird looks, but got done what I needed to get done. These lower intensity sets at that tempo really get the blood flowing in those areas...I mean, at this point I was looking rather large in the mirror (of course the excellent lighting helps too lol)
HS Wide Chest Press: 3 plates + 25lbs each side for 10 reps, 10 reps - Sporto Tempo
Here I kept the same weight and opted for a few more reps with the slower tempo. I'm trying different little things with this exercise each time to see how certain things feel. I went with a little wider grip on these today and got a little better burn in the chest. I will probably stick with that...
BB Pendlay Rows: 325 for 8 reps, 8 reps
Very powerful reps. My two sets were nearly identical. Reps 1-7 were with no upright body movement and great squeeze, and then on rep 8 I lifted a little just to complete the rep. These are getting stronger...hopefully that will translate to a more denser back when the time comes.
DB Incline Flys: 105s for 10 reps; 9 reps - Sporto Tempo
I was really gearing up for the first set here because I was trying to get it on video, but the camera had no battery left. No worries...just ended up doing the most ever reps with this weight and had my pec muscles cramp a little after the set. No big deal No strain on the shoulders either...which is a good thing with that kind of weight!
HS Lat Pulldowns 3 plates + 25lbs each side for 10 reps, 4 plates each side for 8 reps - Sporto Tempo[/B]
I wasn't sure how these were going to feel, but after I did the first set for 10 reps with a very slow tempo, I bumped up to 4 plates and gave it all I had. Sure enough, I'm was able to get 8 reps with a slow tempo and got that deep burn that Ron Burgandy talks about If people would have heard me counting, they would have known I did over a thousand...
DB Fly Fascia Stretch: 85s for 60 seconds
Machine Pulldown Fascia Stretch: Stack + 90lbs for 60 seconds
As always, a nice way to finish a chest/back workout...by this time, I was pretty euphoric and ready to head home. Got a lot of things to do today and tomorrow to help get ready for this weekend - our first of many christmas celebrations.
Sporto
BB Incline Press: 265 for 5 reps, 5 reps, 5 reps, 5 reps - Sporto Tempo
Again, on both 70% and 82.5% days, I use the Sporto Tempo for my reps. Works well here and helps get a little more out of the lower intensity sets.
Rack Chins: +145lbs for 5 reps, 5 reps, 5 reps, 5 reps - Sporto Tempo
We kept the angle to be more upright (and will ocntinue to do so) so that it mimicks more of a lat pulldown/pull up than a row. Great feel here, got some weird looks, but got done what I needed to get done. These lower intensity sets at that tempo really get the blood flowing in those areas...I mean, at this point I was looking rather large in the mirror (of course the excellent lighting helps too lol)
HS Wide Chest Press: 3 plates + 25lbs each side for 10 reps, 10 reps - Sporto Tempo
Here I kept the same weight and opted for a few more reps with the slower tempo. I'm trying different little things with this exercise each time to see how certain things feel. I went with a little wider grip on these today and got a little better burn in the chest. I will probably stick with that...
BB Pendlay Rows: 325 for 8 reps, 8 reps
Very powerful reps. My two sets were nearly identical. Reps 1-7 were with no upright body movement and great squeeze, and then on rep 8 I lifted a little just to complete the rep. These are getting stronger...hopefully that will translate to a more denser back when the time comes.
DB Incline Flys: 105s for 10 reps; 9 reps - Sporto Tempo
I was really gearing up for the first set here because I was trying to get it on video, but the camera had no battery left. No worries...just ended up doing the most ever reps with this weight and had my pec muscles cramp a little after the set. No big deal No strain on the shoulders either...which is a good thing with that kind of weight!
HS Lat Pulldowns 3 plates + 25lbs each side for 10 reps, 4 plates each side for 8 reps - Sporto Tempo[/B]
I wasn't sure how these were going to feel, but after I did the first set for 10 reps with a very slow tempo, I bumped up to 4 plates and gave it all I had. Sure enough, I'm was able to get 8 reps with a slow tempo and got that deep burn that Ron Burgandy talks about If people would have heard me counting, they would have known I did over a thousand...
DB Fly Fascia Stretch: 85s for 60 seconds
Machine Pulldown Fascia Stretch: Stack + 90lbs for 60 seconds
As always, a nice way to finish a chest/back workout...by this time, I was pretty euphoric and ready to head home. Got a lot of things to do today and tomorrow to help get ready for this weekend - our first of many christmas celebrations.
Sporto
Sunday, December 6, 2009
Legs & Calves & Abs Hypertrophy Day
http://forum.bodybuilding.com/showpost.php?p=418522731&postcount=91
oday was ok. I didn't have the greatest workout, but it was still ok. I didn't have any music, which believe it or not makes a big difference with me, and I lifted earlier than normal, so only had my breakfast in me beforehand (whereas normally I have a few meals in). I'm about to go run some errands and do some Christmas shopping, so this will be short and sweet.
BB SLDL/RDL Hybrid: 405 for 10 reps, 425 for 10 reps
Actually I do believe that's the most weight I've ever been able to do for 10 reps with this exercise...so that's good! I'm using exercises right now that don't bother the IT-bands, so I'm going to use this exercise on both my power and hypertrophy days.
Hack Squat: 12 plates for 10 reps, 12 plates + 50lbs for 10 reps
Took my time warming up to make sure the IT-bands weren't too painful. They seemed ok...I had some slight pain on the working sets, but it wasn't anything I couldn't tolerate for the sake of the set. Hopefully I will be back to lunging before too long.
Machine Leg Extensions: Stack for 10 reps, 10 reps
Just a couple of sets to focus on form and squeeze...normally I would be doing lunges instead, but not quite yet...
Machine Adductor Glute Squeeze: Stack + 45lbs for 10 reps, 10 reps
Again, to make up for not being able to do lunges juet yet. I wasn't trying to push the envelope with the weight...just focusing on form and squeeze.
Seated Plate Loading Cow Raises: 6 plates for 10 reps, 8 reps, 8 reps
Standing Machine Cow Raises: The Stack + 90lbs for 10 reps, 8 reps, 8 reps
A few cow exercises...The weight I use is perfect - I get no deeper burn throughout my entire calf than doing these 2 exercises with the Sporto Tempo.
Weighted Ab Crunches: 90lb DB for 10 reps, 10 reps
Weighted Leg Raises+Hip Lifts: 25lb DB for 10 reps, 10 reps
A couple of weighted ab exercises to top of the workout. Only 3 words come to mind when we are doing abs - HURTS TO BREATHE! And the pain sticks for like 5 seconds after you are done with the weight...and then it's like slight euphoria sets in. It's rather pleasant
Off to run some errands...tomorrow is an off day and we are back on the progression come Monday!
Sporto
oday was ok. I didn't have the greatest workout, but it was still ok. I didn't have any music, which believe it or not makes a big difference with me, and I lifted earlier than normal, so only had my breakfast in me beforehand (whereas normally I have a few meals in). I'm about to go run some errands and do some Christmas shopping, so this will be short and sweet.
BB SLDL/RDL Hybrid: 405 for 10 reps, 425 for 10 reps
Actually I do believe that's the most weight I've ever been able to do for 10 reps with this exercise...so that's good! I'm using exercises right now that don't bother the IT-bands, so I'm going to use this exercise on both my power and hypertrophy days.
Hack Squat: 12 plates for 10 reps, 12 plates + 50lbs for 10 reps
Took my time warming up to make sure the IT-bands weren't too painful. They seemed ok...I had some slight pain on the working sets, but it wasn't anything I couldn't tolerate for the sake of the set. Hopefully I will be back to lunging before too long.
Machine Leg Extensions: Stack for 10 reps, 10 reps
Just a couple of sets to focus on form and squeeze...normally I would be doing lunges instead, but not quite yet...
Machine Adductor Glute Squeeze: Stack + 45lbs for 10 reps, 10 reps
Again, to make up for not being able to do lunges juet yet. I wasn't trying to push the envelope with the weight...just focusing on form and squeeze.
Seated Plate Loading Cow Raises: 6 plates for 10 reps, 8 reps, 8 reps
Standing Machine Cow Raises: The Stack + 90lbs for 10 reps, 8 reps, 8 reps
A few cow exercises...The weight I use is perfect - I get no deeper burn throughout my entire calf than doing these 2 exercises with the Sporto Tempo.
Weighted Ab Crunches: 90lb DB for 10 reps, 10 reps
Weighted Leg Raises+Hip Lifts: 25lb DB for 10 reps, 10 reps
A couple of weighted ab exercises to top of the workout. Only 3 words come to mind when we are doing abs - HURTS TO BREATHE! And the pain sticks for like 5 seconds after you are done with the weight...and then it's like slight euphoria sets in. It's rather pleasant
Off to run some errands...tomorrow is an off day and we are back on the progression come Monday!
Sporto
Friday, December 4, 2009
Shoulders & Arms Hypertrophy Day
http://forums.musculardevelopment.com/showpost.php?p=1772485&postcount=60
So...my phone broke last night at the gym - that's only the 5th phone I've gone through this last year LOL. Anyway, I had insurance this time and they are overnighting me one tomorrow - bad thing was I had no music to listen to for today's workout. I didn't let it effect my intensity, but it was a little harder to keep things moving and to gear up for sets though. Hopefully I will get it sometime tomorrow before the leg workout!
DB Seated Military Press: 115s for 8 reps, 7 reps
I really wanted to see where I stood on the 115s for this exercise. They are about right on par with what I thought they would be. I will probably use these from now on until I can bust out 10 reps...
DB Standing Alternating Curls: 75s for 10 reps, 8 reps
These are so tough for me...I was able to get 1 more rep than last workout on the first set, but the second set remained the same. Still, though, 1 rep is still progress! THe pain in the biceps stuck for about 5 seconds after the lift LOL...I was getting wierd looks because of the grimace on my face after the set!
DB Skull Crushers: 60s for 10 reps, 10 reps
A little change of pace here. We decided to try something different here and it turns out I really like this exercise! We performed these in the exact same way we do the EZ bar skull crushers, only we are holding dumbbells. The burn was a lot deeper! This is definitely a keeper for hyper days from now on!
Machine Rear Delt Raises: 215 for 10 reps, 10 reps, 10 reps, 10 reps
I felt like just finishing out shoulders with this one exercise for 4 sets. I'm able to really control the weight on the machine through the eccentric part of the lift, so on hyper days, I may just stick to this exercise and leave the db reverse incline rear raises to being a power auxiliary exercise.
DB Single Arm Preacher Curl: 55 for 10 reps, 9 reps
Again, the pain after this exercise stuck for a good five seconds afterwards...It's kind of a good pain in a masochistic kind of way Anyway, I was able to best this set by yet another rep - hopefully that means progress in the bicep area and getting these 14 inch arms to grow! LOL
Rope Extensions: 200 for 10 reps, 10 reps
Just for a change of pace, kept a little lighter intensity exercise in the mix today to focus on form and squeeze. I hadn't done these in a while, but got what I wanted out of them no less.
DB Incline Curls: 50s for 10 reps, 8 reps
This is probably my favorite bicep exercise right now - I love the way gravity works during the range of motion on this one. I upped the reps another one here as well, but they quickly faded in the second set - at this point they were definitely CASHED!
Machine Tricep Extensions: Stack + 25 for 10 reps, 10 reps
Last exericse to top off the workout - nothing fancy, just a good machine exercise for the triceps to work on form and squeeze. Actually, after the db skull crushers, these were a lot mroe difficult than before...which says something about the db skull crushers!
So far so good...the intensity was still there, but I REALLY missed my music today! Hopefully I will have some for tomorrow...I can't imagine trying to go all out on a heavy leg set and not have Disturbed screaming in my ear Gonna take the wife out on a date tonight and then hit up some emails. Until tomorrow...keep crushing it!
Sporto
So...my phone broke last night at the gym - that's only the 5th phone I've gone through this last year LOL. Anyway, I had insurance this time and they are overnighting me one tomorrow - bad thing was I had no music to listen to for today's workout. I didn't let it effect my intensity, but it was a little harder to keep things moving and to gear up for sets though. Hopefully I will get it sometime tomorrow before the leg workout!
DB Seated Military Press: 115s for 8 reps, 7 reps
I really wanted to see where I stood on the 115s for this exercise. They are about right on par with what I thought they would be. I will probably use these from now on until I can bust out 10 reps...
DB Standing Alternating Curls: 75s for 10 reps, 8 reps
These are so tough for me...I was able to get 1 more rep than last workout on the first set, but the second set remained the same. Still, though, 1 rep is still progress! THe pain in the biceps stuck for about 5 seconds after the lift LOL...I was getting wierd looks because of the grimace on my face after the set!
DB Skull Crushers: 60s for 10 reps, 10 reps
A little change of pace here. We decided to try something different here and it turns out I really like this exercise! We performed these in the exact same way we do the EZ bar skull crushers, only we are holding dumbbells. The burn was a lot deeper! This is definitely a keeper for hyper days from now on!
Machine Rear Delt Raises: 215 for 10 reps, 10 reps, 10 reps, 10 reps
I felt like just finishing out shoulders with this one exercise for 4 sets. I'm able to really control the weight on the machine through the eccentric part of the lift, so on hyper days, I may just stick to this exercise and leave the db reverse incline rear raises to being a power auxiliary exercise.
DB Single Arm Preacher Curl: 55 for 10 reps, 9 reps
Again, the pain after this exercise stuck for a good five seconds afterwards...It's kind of a good pain in a masochistic kind of way Anyway, I was able to best this set by yet another rep - hopefully that means progress in the bicep area and getting these 14 inch arms to grow! LOL
Rope Extensions: 200 for 10 reps, 10 reps
Just for a change of pace, kept a little lighter intensity exercise in the mix today to focus on form and squeeze. I hadn't done these in a while, but got what I wanted out of them no less.
DB Incline Curls: 50s for 10 reps, 8 reps
This is probably my favorite bicep exercise right now - I love the way gravity works during the range of motion on this one. I upped the reps another one here as well, but they quickly faded in the second set - at this point they were definitely CASHED!
Machine Tricep Extensions: Stack + 25 for 10 reps, 10 reps
Last exericse to top off the workout - nothing fancy, just a good machine exercise for the triceps to work on form and squeeze. Actually, after the db skull crushers, these were a lot mroe difficult than before...which says something about the db skull crushers!
So far so good...the intensity was still there, but I REALLY missed my music today! Hopefully I will have some for tomorrow...I can't imagine trying to go all out on a heavy leg set and not have Disturbed screaming in my ear Gonna take the wife out on a date tonight and then hit up some emails. Until tomorrow...keep crushing it!
Sporto
Updated Workout
You can find all of my workouts on my bodybuilding.com Workout Journal located here:
http://forum.bodybuilding.com/showthread.php?t=120290141
From last night here is my workout:
Chest & Back Hypertrophy Day
Today was a very interesting (and entertaining) day! I was actually in Terre Haute for the morning getting stuff done at the office to get it ready for the season...nothing big, just all the little details to make sure we start of the season smooth. Weather was crappy, so when I was out and about running errands, there were a lot of just grumpy people everywhere. The weather tends to do that. That, and unemployment is way up, so normally half these people would have jobs LOL. Anyway, I decided to lift at a different gym in Indy for some different scenery (well, there was one other reason, but I won't get into that lol). It was a good change of pace. I met up with the workout partners and we started off to blast chest and back...
DB Incline Press: 125's for 15 reps, 12 reps
Nothing like starting off the workout with a PR Today was a little different...I had some extra motivation going into today's workout and was just feeling like today was going to be a strong workout. That's the most I've ever incline pressed the 125s (the heaviest DBs the gym has). I would have like to have stayed in the 8-10 rep range, but I am just working with what I got right now. I've got a few things on the Christmas list that will help with these though, so we will have to wait and see what Santa brings LOL
T-Bar Rows: 5 plates for 8 reps, 5 plates + 10lbs for 8 reps
Now, because I went into a higher rep range on the previous exercise, I decided to stay in the 8-10 rep range here and lean towards the heavy side. I couldn't remember what I did last time, so I jsut started off with 5 plates. When I got to eight, I knew I had more in the tank, but I wanted to bump up the weight for the next set, so I just racked it to see what I could get for the second set. Set was solid and the back was lit up after this.
DB Incline Flys: 105s for 10 reps; 10 reps
Again, I was on a mission today, so I aimed to better the last workout...which I was able to do by 1 rep. Hey! Don't laugh! It counts! Now that I have the form, tempo, and range of motion down on these, they KILL my pecs...I love it!
Machine Seated Lat Pulldowns: Stack + 25lbs for 10 reps, Stack + 45lbs for 10 reps
This gym didn't have the Hammer Strength Equipment that I was used to using at my normal gym, so we just did the standard seated lat pulldowns as a filler. I got some weird looks adding the plates to the stack, but I gotta do what I gotta do! Those machines need more weight!
Machine Flys: Stack + 25lbs for 10 reps, Stack + 45lbs for 10 reps
This machine was similar to the one at my old gym, so we went ahead and used it. The weight was lighter though, so I needed to add weight to the stack to hit my rep ranges...the weight looks deceiving as I write it, but it's very similar to what I was doing at the other gym.
Machine Seated Rows: Stack + 50lbs for 10 reps, 8 reps
This was the same exercise we had at the other gym and the weight felt about the same as well. I started incorporating a deeper stretch at the start and really activating my traps and rhomboids during the first part of the lift to get the most out of it. It really lit up my back more than normal, so that's a plus!
Cable Crossovers: 110 for 10 reps, 10 reps
They didn't have the weird most muscular flex machine, so we just did some cable crossovers as another filler exercise. Nothing fancy, Just good form, squeeze and hitting a rep range. It was a nice last set for chest though, I haven't done those in a while!
HS Machine Pullovers: 6 plates + 50lbs for 10 reps, 8 plates for 8 reps
I really tried going for it on the last set there with 8 plates loaded up, but by about the 6th and 7th rep, my lats felt like they were going to detach, so it was best to just call it a night LOL. Except, we still had fascia stretches LOL
Chest DB Fly Fascia Stretch: 85s for 56 seconds
Back Machine Lat Pulldown Fascia Stretch: Stack + 90lbs for 60 seconds
I couldn't remember what I did last time for the chest, but I could only hold the 85s for 56 seconds before I let them down as I started to feel it in my shoulder a bit. So to be safe, I just laid them down. The back stretch was easy with just the 45 last time, so I added another one and it reall hurt my wrists from the straps more than anything. I may have to think of another way to do this...
Very solid. The new scenery helped and it was nice to get into a different gym for a change. Tomorrow we are going to try and lift a little early, which is nice because NO ONE is at the gym on a Friday LOL (except the people who really want it). Hope everyone had a good evening and we will pick it right back up tomorrow!
Sporto
http://forum.bodybuilding.com/showthread.php?t=120290141
From last night here is my workout:
Chest & Back Hypertrophy Day
Today was a very interesting (and entertaining) day! I was actually in Terre Haute for the morning getting stuff done at the office to get it ready for the season...nothing big, just all the little details to make sure we start of the season smooth. Weather was crappy, so when I was out and about running errands, there were a lot of just grumpy people everywhere. The weather tends to do that. That, and unemployment is way up, so normally half these people would have jobs LOL. Anyway, I decided to lift at a different gym in Indy for some different scenery (well, there was one other reason, but I won't get into that lol). It was a good change of pace. I met up with the workout partners and we started off to blast chest and back...
DB Incline Press: 125's for 15 reps, 12 reps
Nothing like starting off the workout with a PR Today was a little different...I had some extra motivation going into today's workout and was just feeling like today was going to be a strong workout. That's the most I've ever incline pressed the 125s (the heaviest DBs the gym has). I would have like to have stayed in the 8-10 rep range, but I am just working with what I got right now. I've got a few things on the Christmas list that will help with these though, so we will have to wait and see what Santa brings LOL
T-Bar Rows: 5 plates for 8 reps, 5 plates + 10lbs for 8 reps
Now, because I went into a higher rep range on the previous exercise, I decided to stay in the 8-10 rep range here and lean towards the heavy side. I couldn't remember what I did last time, so I jsut started off with 5 plates. When I got to eight, I knew I had more in the tank, but I wanted to bump up the weight for the next set, so I just racked it to see what I could get for the second set. Set was solid and the back was lit up after this.
DB Incline Flys: 105s for 10 reps; 10 reps
Again, I was on a mission today, so I aimed to better the last workout...which I was able to do by 1 rep. Hey! Don't laugh! It counts! Now that I have the form, tempo, and range of motion down on these, they KILL my pecs...I love it!
Machine Seated Lat Pulldowns: Stack + 25lbs for 10 reps, Stack + 45lbs for 10 reps
This gym didn't have the Hammer Strength Equipment that I was used to using at my normal gym, so we just did the standard seated lat pulldowns as a filler. I got some weird looks adding the plates to the stack, but I gotta do what I gotta do! Those machines need more weight!
Machine Flys: Stack + 25lbs for 10 reps, Stack + 45lbs for 10 reps
This machine was similar to the one at my old gym, so we went ahead and used it. The weight was lighter though, so I needed to add weight to the stack to hit my rep ranges...the weight looks deceiving as I write it, but it's very similar to what I was doing at the other gym.
Machine Seated Rows: Stack + 50lbs for 10 reps, 8 reps
This was the same exercise we had at the other gym and the weight felt about the same as well. I started incorporating a deeper stretch at the start and really activating my traps and rhomboids during the first part of the lift to get the most out of it. It really lit up my back more than normal, so that's a plus!
Cable Crossovers: 110 for 10 reps, 10 reps
They didn't have the weird most muscular flex machine, so we just did some cable crossovers as another filler exercise. Nothing fancy, Just good form, squeeze and hitting a rep range. It was a nice last set for chest though, I haven't done those in a while!
HS Machine Pullovers: 6 plates + 50lbs for 10 reps, 8 plates for 8 reps
I really tried going for it on the last set there with 8 plates loaded up, but by about the 6th and 7th rep, my lats felt like they were going to detach, so it was best to just call it a night LOL. Except, we still had fascia stretches LOL
Chest DB Fly Fascia Stretch: 85s for 56 seconds
Back Machine Lat Pulldown Fascia Stretch: Stack + 90lbs for 60 seconds
I couldn't remember what I did last time for the chest, but I could only hold the 85s for 56 seconds before I let them down as I started to feel it in my shoulder a bit. So to be safe, I just laid them down. The back stretch was easy with just the 45 last time, so I added another one and it reall hurt my wrists from the straps more than anything. I may have to think of another way to do this...
Very solid. The new scenery helped and it was nice to get into a different gym for a change. Tomorrow we are going to try and lift a little early, which is nice because NO ONE is at the gym on a Friday LOL (except the people who really want it). Hope everyone had a good evening and we will pick it right back up tomorrow!
Sporto
Subscribe to:
Posts (Atom)
