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
Thursday, December 10, 2009
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
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