Training for: Gaining Muscle and Losing Fat
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LINK TO PARENT ARTICLE.
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LINKS
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Steve's Training | Steve's Nutrition Plan
Ravinous' Training | Ravinous' Nutrition Plan
Bobby's Training | Bobby's Nutrition Plan
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IMPORTANT:
Basically, every workout will have multiple exercises per body part, each Exercise will be put into one of three categories. Each body part has one [H] exercise and the rest of the exercises will be [M] and [L] variations.
Category || Description [ Sets x Reps]
H [Heavy] || 5 x 5 The target goal of this type of exercise will be strength building.
M [Medium] || 3 x 8-10 The target goal of this type of exercise will be for mass building.
L [Light] || 3 x 12-15 The target goal of this type of exercise will be for mass and definition.
WG = Wide-grip
CG = Close-girp
UH = Under Hand (Overhand is the norm so I wont add any acronyms for it)
DB = Dumbell
BB = Barbell
BtB = Behind-the-Back
BtN = Behind-the-Neck (I dont do any exercises that involve this, currently, but just in case I add some)
Monday: Chest
Tuesday: Biceps/Triceps
Wednesday: Back
Thursday: Rest Day
Friday: Shoulders/Traps
Saturday: Legs
Sunday: Rest Day
Abs and Forearms are done in the evening as a second workout
Chest Day
[H] BB Bench Press. (I am suffering shoulder injury so I myself am doing [M] for this)
[M] BB Incline Press
[M] BB Decline Press
[M] DB Flyes (Flat Bench)
[L] Cable Crossovers. Focus: Lower-Inner Chest. (Put cables on ground)
[L] Cable Crossovers. Focus: Upper-Inner Chest. (Put cables at shoulder height)
Biceps/Triceps Day
[H] Skullcrushers
[M] Standing Overhead Extensions
[L] Cable Kickbacks (alternating, 1underhand kickback with 1overhand kickback, 1 of each counts as 1 rep, so you end up doing 20reps for one set)
[H] Standing BB Curls
[M] Preacher Curls (Seated)
[L] Incline DB Hammers w/ Twist
Back Day
[H] Deadlift
[M] Lat Pulldowns (Just outside Shoulder width, slightly angled on pulldown)
[M] CG Lat Pulldowns (with Triangle bar /\ or two handles, heavy lean backwards to focus on lower lats)
[L] Seated Cable Rows
[L] Bent-over DB Rows
[M] Low-Lat Cable Rows (one-handed)
Abs/Forearms
Jamcore Training Abs Beginner Circuit - watch the videos :)
[L] BB Wrist Curls
[L] Reverse BB Curls
[L] Standing BB Wrist Curls
[L] Reverse Preacher Curls
[L] Reverse BB Wrist Curls
Shoulders/Traps Day
[L] Standing BB Shrugs
[L] Seated DB Shrugs
[M] WG Upright Rows
[H] Rear Deltoid Machine (its the Pec-deck machine, only reversed)
[M] Rear Deltoid Butterflies (This is bent-over)
Leg Day
[H] Squat
[M] Seated Calf Raises (for Soleus)
[M] Leg Press, (Toes In, Close Stance -> Targets outer sweep and upper quads)
[L] Leg Extensions
[L] Leg Curls
[L] Standing Calf Raises (alternate toes in/toes out for both heads of Gastrocnemius)
As of December 19th, 2007 Current measurements || Current weights
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Arms: 16.5" || Skull Crushers [H] : 140 BB Curls [H] : 115
Legs: 26" || Squat [H] : 305lbs
Lower Back [around abs]: 33" || Deadlift [H] : 345
Lats: 24" || Pullups (post workout) : 3 or 4
Waist: 34"
Calves: 15.5" || Seated Calf Raises (Soleus) [H] : 230
Forearms: 13"
Chest: 45" || BB Bench Press [H] : 210 (injured, not going to work on this at all til shoulder recovers)
Bodyfat: Roughly 10-12% I'd say.
Weight: 193lbs (as of Feb 14th) So prior to this, I weighed even less.
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Final measurements:
March 16th, 2008
Keep in mind, these measurements I'm about to reveal are unflexed, and without any pump. The measurements I recorded on December 19th were taken after workouts.
Arms: 17" : Skullcrushers (i do [M] now, but [H] equivalent would probably be 160), BB Bicep Curls: 145
Legs: 25.5" : Squat[H]: 355lbs
Lower back [around abs]: 31.5": Deadlift[H]: 395lbs
Waist: 32"
Calves: 16" : Seated Calf Raises [H]: 320lbs {lol huge increase here}
Forearms: 13.75"
Chest: 45": BB Bench [M] 235lbs 10reps. Although heavy for 5reps would probably be about 250lbs
Bodyfat: Unknown. Definitely less than prior. Quite a bit less.
Weight: 200lbs (measured in boxer-briefs only)
Saturday March 15th, 2008
Chest Day
[M]BB Bench Press: @235lbs 10reps, 8, 8
The worst pain I've ever felt in my elbows and same pain in my shoulders today. I need some serious rest.
[M]DB Incline Press: @90lbs 12reps, @95lbs 8reps, 8
[M]DB Incline Flyes: @60lbs 12reps, @65lbs 8reps, 8
Notes --> The 65s seemed a lot heavier so I kept my R.O.M. in the top 65% of the movement, I definitely did not come down far, i focused more on the squeeze at the top. This also kept from placing a ton of strain on my shoulders when I go deep and stretch.
[M]BB Decline Press: @185lbs 14reps, @195lbs 9reps, 11
[L]Flat DB Flyes on Balance Ball [alternating]: @50lbs 12reps, 11, 10
Notes --> Great exercise. You leave one dumbell on one side of your chest, while you do a dumbell fly movement with the other dumbell on the opposite side of your chest. You work each pectoral independently. My chiropractor explained this exercise to me and said it forces your "working" pectoral to both perform the exercise AND act as a stabilizer, essentially performing two functions at the same time, making it work harder. I dunno, but the way he described it made sense. I just wish I remembered the verbatum he used LOL.
Friday March 14th, 2008 [Thursday the 13th was Rest &Cardio/Abs]
Back Day!
Pressed for time... so ...
[H]Deadlift: @395lbs 5+1reps, 5, x,x,x
Notes--> Only did two sets. My first set I KILLED. Not to mention the past few weeks I had Bobby help me lift the weight on the first rep, this week I had no spotter and I ripped the weight off the ground like it was nothing. I could have gotten 6 on the first set, but on the 6th one, about halfway up, I decided either I expend all energy to pull it up and possibly risk bad form for that last rep... OR! Let go of the straps and drop the weight and save my remaining energy for the next set. So I dropped the weight :p
[M]Seated Cable Rows [leaning forward, more of an upper-middle back focus]: @200lbs 11reps, 11, @220lbs 12reps!
[M]CG Lat Pulldowns [using two single-grips]: @190lbs 10reps, 8, 9, @195lbs 8reps
Notes --> I freaking LOVE this exercise.
[M]Lat Pulldowns [shoulder width grip]: @190lbs 8reps, 10, 8
[L]Low-Lat Rows [single handed]: @95lbs 12reps, 12, 15!
Notes --> Wow, didn't think this would become an [L] exercise with the whole stack LOL. But it did, and i definitely focused intensely on a mind muscle connection and for the first 12 reps of all 3 sets, I did a slow pull and stretch. Third set I did 3 reps of a looser form for an 'absolute failure' effect
You can tell with all these notes I felt I had a great back day!
Yea, I know!
You must have had a good workout. How's your shoulder these days?
Hmm
My shoulder was great a month ago. Then I decided to start doing front deltoid exercises and now 4 weeks later its hurting again. But I think its getting better. I hadn't done front deltoid exercises for probably 6 months prior to just starting up again 4 weeks ago.
I have chest today so we'll see how that goes.
Ok
What's funny to me is that I seem to be able to do all my shoulder exercises with no pain but my shoulder hurts when I do chest exercises. I'm going to check out that joint sup. & get on it fast. I can't have anything hampering my training especially now that i've broken so many barriers. I'll look to see what you do & how you feel later on.
I'll definitely keep ya posted
Its funny all 3 of us seem to have shoulder problems bro.
Yet we're all doing something different EXCEPT we're all using Barbell for chest
Yesterday started chest with BB Bench Press. I got 235lbs for 10reps, then 8, and 8 again. I have NEVER felt pain in my elbows like I did yesterday, and I felt the same pain in my shoulders (different pain though, not muscle injury pain, but more like joint pain). Its wierd because after the first one or two reps, in which the pain is pretty excruciating and the weight is difficult, the pain dissipates and the weight gets easier.
I dont know whats going on but its freaking me out.
I went to dumbells after that for the rest of my workout except for Barbell Decline Press(because using DB's is almost impossible without a spotter).
My issue is that we only have up to 95lb DB's in our gym, and for flat bench I'm going to need a lot more than that, which is why I'm hesitant to go to DBs. But at the same time, I feel no pain with dumbells bro...
So if I can convince myself that its smart and safer, then next Saturday i'll try to curb my alpha-male ego that tells me to push heavy weight, and opt out for the DBs instead :-p
P.S. , Dumbells I feel so much more in my chest during the exercise!
Strange indeed...
I just hope for all our sakes that we heal. I myself dropped my weight today on legs to consentrate more on feeling the muscle i'm trying to work, work. I'm not going to be posting my workouts anymore though, so we'll just have to go back to what we used to do before this experiment. By the way, I finally got my internet at home now, so i'll get those pics up ASAP!
Wednesday March 12th 2008
Arm Day!
Boy my elbows were in SHARP pains after this working.
[M]Skullcrushers: @145lbs 9reps, 8, 4! I hit a brick wall, and elbows were searing in pain >_<
[H]BB Bicep Curls: @135lbs 6reps, @140lbs 4, 5
Notes --> I destroyed the first set. Pretty strict form, not loose or 'cheating' at all. Second set was sloppy, I definitely felt my elbows. third was a good "looser" form, I decided to get pissed off at my elbows and I definitely had better form than my previous set.
[M]Overhead Tricep Extensions: @135lbs 10reps, 10, 7
Notes: --> When I went up to 135 last week, I was nuts. It was so heavy this week but I stuck it out LOL!! Definitely a looser form but I tried my best to keep constant tension and focus on my triceps!!
[M]Preacher Curls: @120lbs 9reps, 9, 7!
Notes -->Boy these felt GREAT!! I even went as far down as you can possibly go without locking out. Perhaps it was the powerlifter beside me (which i have a lot of respect for, for his weight I think he's #1 in all of western PA) that was only using 25lbs on both sides of the ez-bar and struggling (thats a total of 65lbs fyi) ... perhaps it was seeing him struggle that got me pumped up!
[L]Cable Kickbacks: @20lbs 10reps, 11, 9reps<>10lbs|9reps
[M]Seated Inclined DB Hammer Twists: @55lbs 8reps, 7, 6
Tuesday March 11th, 2008, Mid-day Legs!
Leg Day!
[H]Squat: @355lbs 5reps, 5, 5, 3+2, x I totally died on my 4th set, no point in doing a 5th. But wow I'm so hyped with legs. considering my depth is pretty well below parallel. Closing in on 3 1/2 PLaTeS!
[M]Leg Press: @1000lbs 11reps, 10, 9+2. It felt great to push 1k with good form. Still getting that burning and tingling sensation just being under the weight!
[L]Seated Calf Press:@270lbs 18reps, 19, 14reps<>225lbs|10reps<>180lbs|10reps
[L]Standing Calf Raises: @360lbs 14reps, @410lbs 12reps, 11,13+4
Next 3 Exercises were triple-setted
[L]Alternating Seated Calf Extensions: @395lbs 22/12reps, 22/15, 20/12 (I alternate toes in/toes out, starting with toes in for 1st set, then starting with toes out for 2nd set, and so on)
[L]Single-Leg Extensions: @150lbs 13reps, 12 10
[L]Leg Curls: @190lbs 13reps, 12, 8
Monday Night
Forearms!! for 45minutes I did forearms.
I do:
BB Wrist Curls then,
Reverse BB Wrist Curls, then
I superset:
Standing Wrist Curls (my own invented exercise)
with
Behind-the-back EZ Bar wrist curls
Then
I superset:
Reverse BB Curls
with
Semi-pronated/supinated grip EZ-bar Reverse Curls
I stay in the 10+ rep range for everything and do 3sets per exercise
Then I did 40minutes of moderate intensity cardio.
Burned 760kCal according to a 200lb man.
The scale said i was 203-205lbs after I got done sweating my butt off doing cardio.
WOW! You do a through job
WOW! You do a through job with your forearms my friend. I see that i need to start paying a lot more attention to the time i spend on forearms.
I do
You know I have something to admit though..
My grip strength is pathetic. I'm sure you could squeeze water out of metal rod with yours.. LOL
but I get compliments on my forearm development at the gym from time to time so it helps me to realize what I'm doing is working.
Normally I dont post my evening workout sessions here on MFT. But I do them quite frequently, at least twice a week I would say .
In a normal evening session I'm doing abs, forearms, calves, and/or cardio. Basically two of those four every evening that I go to the gym.
Actually you know what.. I need to work on my grip strength a lot. I'm thinking about buying those "grippers" or whatever those metal grip strength testers are. The one where the #3 gripper has only been closed by like 12 people in the world haha. Or maybe its their "#4.0" either way i'd haveto start at like .5 LOL
I will say that in your pics
I will say that in your pics your forearms are huge so yeah you are on the right track. I have been shown some different things for grip strength ( which is important in martial arts) by several instructors. One is the plate pinch in which you lift the plate using a pinch grip, fingers flat on one side thumb on the other, lifting it to shoulder height and either holding it or just repping out. If you are interested I can tell you a lot of others but this one is very effective.
Definitely!!
I'm interested!
As long as you can help me with the details like how often, how many, and the rest periods etc..
My grip is seriously pathetic, you'd think with my forearm size my grip would be a lot stronger, but when I grip stuff I do the "thumb-over-bar" grip.. like with bench etc. my thumb is on the same side as my fingers.
Monday March 10th, 2008
Shoulders Day!
Today was pretty good as far as my shoulder not being too injured
[H]Military Press: @205lbs 5reps, 4+1, 3+2 Bobby spotted me
[M]Rear DB Butterflies: @60lbs 12reps, 10, 9
[M]Lateral Raise Machine: @170lbs 10reps, 10, 8
[M]Reverse Pec Dec (for Rear Delts): @135lbs 12reps, @150lbs 10reps, 10
[L]Standing BB Shrugs: @295lbs 12reps, 10, 8
/\ \/ /\ \/ /\ \/ /\ \/ /\ SUPERSETS!!!!!!!!!!!!! /\ \/ /\ \/ /\ \/ /\ \/ /\ \/
[L]Standing DB Shrugs (at sides, not in front): @95lbs 15reps, 13, 11
Saturday March 8th, 2008
Omg Leg-Day!
[H]Squat: @350lbs 5reps, 5, 4, 4, 5! No better feeling than getting super amped and finishing with 5 reps!!
[M]Leg Press: @1000lbs 8reps, 7, 8 8 last week was difficult, but obtainable. This week it was super difficult and I had to use my hands to help on the last two sets. So I was kind of upset.
[M]Seated Calf Raise: @320lbs 15reps, 10, @300lbs 13reps,
Dropset: 300lbs|14reps<>240lbs|10reps<>180lbs|10reps
[M]Standing Calf Raise: @360lbs 19reps, 17 14, 15
[M]Single-Leg Extensions: @150lbs 10reps, 10, @165lbs 6reps+2
[M]Leg Curls: @190lbs 12reps, 8, 10
(Bobby and I did the : "you-go-I-go" technique for Leg Curls, so no breaks in between sets except for the time it takes your partner to perform their set. Our last set we waited about 50seconds before starting)
Friday March 7th, 2008
Shoulders and Trapezius Day!
Shoulders sucked. I tried Military press and found I was weaker significantly, so I stopped before I got too deep into it. I focused only on rear deltoids and did one medial deltoid exercise.
[M]Rear DB Butterflies: @60lb 9reps, 8, 7
[M]Lateral Raise Machine: @170lbs 8reps, 10, 10
[M]Reverse Pec Dec (for rear deltoid): @135lbs 10reps, 10, 10
[L]BB Standing Shrugs (leaning forward): @285lbs 12reps, @295lbs 12reps+3, 12+4
[L]DB Standing Shrugs: @95lbs 14reps, 12+3, 12+4
A guy at the gym that I see there a lot came over to me today and complimented me on how I'm filling out my physique. He said I look good and that I'm "Spot on." He's all natural too and was one of the guys I'd always look up to in my earlier days. Since then unfortunately he broke his leg and had dropped almost 50lbs! But he's making a comeback!
Wednesday March 5th, 2008
Back Day!
For Deadlift I had Bobby spot me the first rep for each set to help me get the weight off the ground, the first rep is always the most difficult getting it up and out of the depth.
[H]Deadlift: @390lbs 5reps, 5, 5, 4, 3+2, x
[M]CG Lat Puldowns: @190lbs 8reps, 8, 8, 8
[M]Lat Pulldowns: @180 8reps, 8, 9, @190lbs 10reps
[M]Seated Cable Rows (with singlegrips): @200lbs 10reps, @220lbs 6reps, 8
[M]CG UH Lat Pulldowns: @180lbs8reps, 8, @190lbs 8reps
Something that i have done
Something that i have done alot on the deadlifts is do them in the Power rack where you can adjust the pins to different levels.
Thats a good idea
My only concern would be that you would completely eliminate certain ranges of motion.
When I get Bobby to spot me, I still go through my entire range of motion on all but the first rep. At the bottom I use the bounce (I know you're not supposed to but I'd rather use a bounce and some legs than no legs at all)
Tuesday March 4th, 2008
Arm Day
Today (Tuesday) went pretty well, especially AFTER my heavy sets which really sucked today.
[H]Skullcrushers: @145lbs 6reps, @150lbs 3reps, @145 6reps, 3, x
[H]BB Bicep Curls: @135lbs 5reps, 5, 5, 4, x
[M]Overhead Tricep Extensions: @125lbs 10reps, 12 @135lbs 10reps
/\ \/ /\ \/ /\ \/ --- SUPER SETS --- /\ \/ /\ \/ /\ \/ /\ \/
[M]Preacher Curls (EZ-Bar,inside grip): @115lbs 9reps, 9, 9
[M]DB Hammer Twists: @50lbs 10reps, 8, 9
/\ \/ /\ \/ /\ \/ --- SUPER SETS --- /\ \/ /\ \/ /\ \/ /\ \/
[M]Cable Kickbacks: @15lbs 10reps, @20lbs 8reps, 8+2cheat
Today my weight increased pretty well on the [M] exercises. Elbows didnt feel too bad either on Skullcrushers thank goodness.
Great arm workout! Gets me
Great arm workout! Gets me fired up for my own Arm blast tonight.
Monday March 3rd, 2008
Chest. I dont feel like my chest routine is very strong so I'm not going to post it. Kind of bummed out about it now....
Hey don't worry about
Hey don't worry about posting anything big guy, we are here to help each other right? Trust me my chest sucks!! Post yours and I will post all of mine and we can work through all this together. keep up the great work Steve.
Thursday Feb 28, 2008
Leg Day! In the evening!
[H]Squat: @340lbs 5reps (crushed it), @345lbs 5reps, 5, 6, x
Last set of 6 was all spotted by Will.I.Am. My back was extremely sore today and as such it was very difficult to hold the weight, so for my last set, that it was Will spotted me and maintained my back alignment. I love to go very deep so this is crucial.
[M]Leg Sled Press: @900lbs 12reps (crushed), @950lbs 12reps, @1000lbs 9 reps
These 8 reps at 1000 lbs took everything I had.... I was dead at 4, but I was able to stay pumped up. thats what i call emotional intensity! (one of the two ways I get pumped up, either "angry intensity" like with loud hard music, or emotional, which doesnt happen very often) Form was strict. I wouldn't live with myself if it wasnt...
[M]Leg Curls: @190lbs 12reps, 10, 9reps<>145lbs|8reps
------------- /\ \/ /\ \/ /\ \/ SUPERSETS /\ \/ /\ \/ /\ \/ -------------
[M]Single-Leg Extensions: @165lbs 8reps, 7 @150lbs|10reps<>105lbs|7reps
At this point I'm having difficult walking around the gym and I feel like I have boulders on my legs >_<
[M]Hip Abductors: @190lbs 14reps, 14, 17
------------- /\ \/ /\ \/ /\ \/ SUPERSETS /\ \/ /\ \/ /\ \/ -------------
[M]Hip Adductors: @190lbs 20reps, 25, 40!!! Don't know where this energy came from...
You changed up your days???
You changed up your days???
Only...
Only for that week because I was at the Arnold Classic from Friday through Sunday. Couldnt do legs saturday up in Columbus
Wednesday Feb 27th, 2008
Back day!
Well I definitely think my back is gonna explode after today!! haha.
[H]Deadlift: @375lbs 5reps, 3 @380lbs 6reps, 6, x
So Deadlift, I got pumped up for the 1st set. 2nd set I couldnt get pumped up. Last two sets I had Bobby spot me on the first initial repetition which helped out tremendously for my mental strength. I got really pumped and cranked out 6 for both sets.
[M]CG Lat Pulldowns: @180lbs 10reps, 11, @190lbs 8reps, 7+1
[M]Lat Pulldowns: @170lbs 10reps, 12, @180lbs 10reps
[M]Seated Cable Rows: @200lbs 8reps, 9, @210lbs 9reps
[M]CG UH Lat Puldowns: @180lbs 8reps, 9, @200lbs|6reps<>160lbs|4reps
I was so dead by the end of this workout. I was hitting a brick wall on the 8th rep of both of my first two sets for my last exercise. So I knew this meant my back was dead... and so my last set I wanted to go heavy and dropset. Well that turned out less productive than I imagined LOL. Only got 4 reps for a lot less weight as you can see. >_<
See...
... this is the kinda thing that gets me going right here. lol I saw my so-called training partner on sunday... the guy I told you about about a month ago. I did back with him one time & although I kept up, I damn near killed myself trying! Anyhow, he came in on sunday & told me that he trains at another gym now so we probably won't be able to train together on back days anymore. But he's looking good though. I think his show is in April. He's lost alot of fat since I last saw him. I just wish he's come back on thursdays instead of sundays. You guys think he feels threatened by me? lol kidding...
haha
His tail is between his legs bro!! He's out! You definitely got him scurred!
I REALLY don't think so...
He's 6'2", 291.
Great workout big man, you
Great workout big man, you were moving some serious iron.
Tues Feb 26,2008
Arm Day
Wow, today was a great arm day.
[M]Skullcrushers:@140lbs 9reps, 9, 7
[H]BB Bicep Curls: @135lbs 5reps, 4, 5
[M]Overhead Tricep Extensions: @105lbs 12reps, @115lbs 8reps, @125lbs 10reps (i got super pumped for this final one and took a slightly longer break
[M]Preacher Curls: @105lbs 12reps, @115lbs 9reps, 10
[M]Alternating Cable Kickbacks: @ 15lbs 11reps, 10 @20lbs 8reps
[M]Incline DB Hammer Twists: @50lbs 12reps, @60lbs|5reps<>45lbs|5reps, @50lbs 10reps<>40lbs|6reps
----------------------
I rolled my sleeves up because seeing my progress every once in a while helps me get super pumped. I'm usually working out in the morning with a bunch of old people, and Bobby. but today I went later in the day and there was a bunchof juniors and seniors from high school. Its great to see their reaction. especially on my cable kickbacks for my triceps, I had a bunch of people staring but I tried to ignore it (i dont like it to be honest, i hate being the center of attention, but I wanted to see my triceps for at least one exercise).
My chest was EXTREMELY (and still is!!!) sore today!!!
I hear you on the attention thing
When I was in University & was training for track & field, the football players used to stare whenever I did legs because they couldn't understand why this skinny guy was pressing so much weights. Then they used to talk their mess behind my back... Then it happened back home when I moved back... now it's happening here. I like to see my muscles working when i'm training 'cause i'm constantly trying to improve on my movements. I just hate it when people stare like i'm any bigger than the really big guys. Maybe because they're seeing my gains every week. Now I understand why the pros train at more than one gym!
Great workout my friend. I
Great workout my friend. I love reading these daily blogs..I may start one just so someone can represent us older folks!! Keep letting us know how the workouts are going.
HahA
When I say "old" I really mean old, like 70+
I hear ya Bro! LOl!
I hear ya Bro! LOl!
Monday February 25th, 2008
Chest Day!
[M]BB Bench Press: @225lbs 11reps, 9, 8+1
Wow, I went up a lot in strength from last week to this week. Perhaps its partly due to the recovered shoulder, but I know my chest got great stimulation in these 3 sets.
[M]BB Incline Press (Tradit'l Grip): @185lbs 11reps, 10, @205lbs|6reps<>185lbs|6reps<>135lbs|6reps
[Last set of Incline was a dropset, indicated by <> ]
[M]DB Incline Flyes: @60lbs 12reps, @65lbs 8reps, then 65lbs|9reps<>45lbs|9reps, then 60lbs|12reps<>45lbs|8reps
[M]Cable Flyes: Upper-Inner Focus: @35lbs 10reps, 8, 8<>25lbs|6rep
[M]Cable Crossovers: Lower-Inner Focus: @20lbs 10reps, 10, 11+4
I went dropset crazy today.
Chest
Looks like you had a nice workout yourself bro. I wish I was as strong as you guys. I have chest tomorrow... I just might steal a few things from this workout. lol But that's great news about your shoulder!
I really need to start listing the weights I use since you guys are doing it.
Yeah..
I stopped caring about the weight because of my shoulder, and now the weight it going up every week. Its odd. but I like it!! :D
yea
i still follow the H.M.L BUT it varies, chest is not always 5 by 5 now but i bench Heavy (for me) then incline press is medium wieghts (8 to 10 reps) then the dumbbell flys and medium also, but i always do high(er) rep cables jus get the greatest pump and i can just tell each rep is FORMING my chest.. lol
Bobby
- if you let your fears keep you from flying, you will never reach your high-
Saturday Feb 23, 2008
Leg Day
[H]->[M] Squat: @340lbs 5reps, @315lbs 10reps, 10, 9
[M] Leg Sled, CS-TI: @900lbs 10reps, 10, 11!! Keep in mind my R.O.M. is 100% so getting so pumped up and getting 11 on my final set was amazing. After each set I was completely exhausted and had to lay down and stretch.
[L] Seated Calf Raises: @230lbs 15reps, 15 [dropset]@270lbs|6reps<>230lbs|8reps<>180lbs|8reps,
and a second dropset (four sets total, two normal, two drop) @270lbs|7reps<>180lbs|10reps<>90lbs|10reps
[L]Straight-leg Calf Extensions: @395lbs 15reps, 15, [dropset] 395lbs|13reps<>235lbs|8reps, [dropset] 395lbs|12reps<>235lbs|10reps
Omg I've never been in so much lactic acid pain in my life :-p!!!! I had to look at my calves to see if I was performing them correctly because I could not feel my muscles, all I could feel was the acid!! >_<
[M+] Leg Curls: @190lbs 12reps, 11, 10 (wanted to go for [M] but 190is the whole stack lol, and i was supersetting so no time to find extra weights)
->->->->->->-> SUPERSET <-<-<-<-<-<-<-<-<-
[M] Leg Extensions: @135lbs 10reps, @150lbs 8reps, 10 (I waited longer for my 3rd set so I was able to get 10 with great form)
[L] Hip Adductors: @190lbs 20reps, 23, 30 (pulling thighs inwards, together)
[M] Hip Abductors: @190lbs 15reps, 15, 14 (pushing thighs outwards to left and right)
I definitely think I'm going to grow in size today :p
Neither BObby nor myself were feeling 120% today for heavy, so we dropped our weights and went for medium-high reps. Boy it felt great!! I didnt think I"d get 315 that deep for as many reps as I did
Friday Feb 22, 2008
Thursday was a rest day.
Friday (today) is Shoulders/Traps. After 6 months (or perhaps longer) of recovering from a shoulder injury I finally did front-deltoid-specific exercises!!! They felt great!
[?]Military Press: @185lbs 12reps @205lbs 4reps, 3
[L]Rear Delt. Flyes: @50lbs12reps, 11, 13
[M]Arnold Presss: @60lbs 10reps, 9, 8
[L]Standing BB Shrugs: @275lbs 12reps, 12, 12
[M]Rear Delt Machine (Reverse Pec Dec): @150lbs 9reps, 8, 10
[L]Seated DB Shrugs: @95lbs 14reps, 13, 13 (with 2 sec. holds at the top, these burn!!)
Wednesday February 20th, 2008
Back Day
[H]Deadlift: @375lbs 6reps, 3, x, x, x <-- complete, total exhaustion on first set. 6th rep was very sloppy. I couldnt get pumped up either, big mistake :( :(. Oh well, got 5 quality reps for 375 thats a big increase from last week.
[M]CG Lat Pulldown: @180lbs 10reps, 10, 9
[M]Lat Pulldowns: @160lbs 11reps, @170lbs 8reps, 8+d.s. (drop.set. of 130lbs for 5 reps)
[M]Seated Cable Rows: @200bs 10reps, 9, 9
[M]CG-UH Pulldowns: @200lb 6reps, @180lbs 7reps, 8+d.s. (drop.set 120lbs 8 for 8 reps)
[M]Low Lat Rows: @80lbs 10reps, 11, @95lbs 10reps
Tues Feb 19th, 2008
Arms Day
No heavy today!! All bodybuilding.
[M]Skullcrushers: @135lbs 9reps, 8, @125lbs 10reps
[M]Overhead Extensions: @105lbs 10reps, 10, 7
[M]Alt. Cable Kickbacks: @15lbs 10reps, 11+d.s., 10+d.s. (+drop.set. of 10lb)
[M]DB Bicep Curls: @60lbs 6reps, 6+d.s., @50lbs 8reps+d.s. (+drop.set. of 40lbs for 6reps)
[M]Preacher Curls: @85lbs 8reps, 9, 6+4cheat
[M]DB Hammer Curls: @45lbs 7reps, 8, 6
Wow today was amazing, quick and intense. My arms are still pumped up
Monday February 18th, 2008
Chest Day
Bad shoulder so I did a bunch of exercises with very light weight (relatively)
The heaviest I got was 205 for 8 reps on BB Bench Press. (I can do 225 for 8 solid reps)
On DB Flyes I didnt go as far down as normal but I was able to maintain 60lb DB's for 9 reps
Cable crossovers I did not have to lower the weights at all so I did 3x"8-10" @ 30lbs for Upper-Inner chest
and 3x"8-10" @ 20lbs for Lower-Inner chest
On Incline BB Press I was able to do a traditional grip (shoulder width) @185lbs for 6 reps then drop set with 135lbs for 6 more reps.
My shoulder felt "good" today, sore, but "good". Not great or excellent.
Going to chiropractor tomorrow at 11am
Saturday Feb 16 2008
[H]Squat: @335lbs 5reps, 5, 5, 4, 5
[M]Leg Curls: @190lbs 10reps, 9, 10
[M]Leg Press C.S.-T.I.: @830lbs 11reps, @850lbs 11reps, @900lbs 10reps
[M]Calf Extensions (On leg sled): @ 540lbs 11reps, @590lbs 11reps @630lbs 10reps
<---- /\ \/ /\ \/ Supersets /\ \/ /\ \/ ----->
[M]Seated Calf Raises: @230lbs 9reps, 9, 8
[M]Single-Leg Extensions: @165lbs 10reps, 10, 8
<---- /\ \/ /\ \/ Triple-sets /\ \/ /\ \/ ----->
[M]Hip Adductors: @ 190lbs 22reps, 21reps, 20reps
<---- /\ \/ /\ \/ Triple-sets /\ \/ /\ \/ ----->
[M]Hip Abductors: @ 170lbs 15reps, @190lbs 12reps, 11
I think its time for new hip abduction and adduction exercises, I'm at max weight on the machines and now the reps are getting ridiculous!
I'm thinking about throwing Barbell Lunges into the mix. And perhaps cable adduction and abduction instead of the machines.
Either way, KILLED legs today!! (Saturday) Loved it. Couldnt do SLDLs because of my shoulder :(
Friday Feb 15, 2008
Working through injuries, my rotator cuff in my right shoulder is really acting up, so I took today pretty easy.
[M]External Rotations: @10lbs 10reps, 10, 6
[M]Rear Delt Butterflies: @50lbs 9reps, 10, 9
[M]Rear Delt Machine: @150lbs 7reps @135lbs 10reps, 11
[M]BB Standing Shrugs: @275lbs 10reps, 12, @285lbs 10reps @300lbs 8reps
[M]Seated DB Shrugs: @95lbs 15reps, 12, 13
Holding the heavy weight for shrugs didnt hurt at all, but even tightening my belt hurt my right shoulder.. So its time to take extra precaution.
yes
it is time to see the doc, they say if you have ACHE type pains when putting on a coat, belt, or throwing objects your rotator is hurt.. so BE SAFE FOOL ya know i LUV YA (no homo) and want the best so we will kill legs tomrrow like we always do and then nurse your shoulder sunday and saturday night and monday go to the docs!
Bobby
- if you let your fears keep you from flying, you will never reach your high-
I agree
No use messing up yourself for the long run just to see what will happen in the short run bro. You know better! By the way, my shoulder issue has vanished. Good thing I was already on my fish oils when Brian mentioned it last week. Maybe that was what did it, plus the fact that i've been stretching & getting weekly massages. I'd like to meet you guys on stage next year in some kind of competition. No excuses!