K.i.s.s. [Forum Archive]

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K.i.s.s.

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Posted by: AKIRA

Keep It Simple, Stupid!

This is my second journal on IM.

For my first workout, I will be incoportating the latest size building theory, "tension time," into my routine and putting it to the test. After that, I will either cut or go for max strength. Who knows.

This workout will be a basic Push/Leg/Pull template.

Push

Active Stretched

Warm ups..
Opposing arm/leg extended during planks (10 sec each side; 40 sec total, 2 sets)
Isometric Floor Bridges w/marching
Crunches on Decline Bench
Hyperextension
Arm circles, both ways
Scarecrows

Barbell Bench Press (4-5/0/X tempo)
95lbs for 6 reps
135lbs for 6 reps
185lbs for 6 reps
205lbs for 3 sets, 8 reps (had to be spotted on very last 2 concentrics; 90 sec RI)

Standing OH Barbell Press (same tempo)
The bar for 6 reps
65lbs for 6 reps
95lbs for 3 sets, 8 reps (failed on last rep, rest paused for 10 sec, fired out 2 more, but they had 3 sec negatives; 90 sec RI)

Incline DB Press (same tempo)
50lb DBs for 3 sets, 10 reps (90 sec RI)

Standing OH Neutral Grip DB Press (same tempo)
25lb DBs for 3 sets, 10 reps (90 sec RI)

Underhand Cable Crossover (same tempo)
15lbs on each side

for 10 reps
same weight for 12 reps (90 sec RI)

Cable Pushdown (same tempo)
40lbs for 12 reps
50lbs for 12 reps (60 sec RI)

Standing Overhead extensions w/weighted EZ bar
50lbs for 2 sets, 12 reps (60 sec RI)

Static Stretched

Holy fucking shit. Embarrassment across the board. Bench Press felt awesome though.

Both OH presses were tough. 95lbs was hard? Christ. 25lb DBs was hard? Jesus Christ.

Incline were a tad easier. 55lb DBs here I come.

Crossovers and both triceps can go up. Though I might do scaptions next time.

This felt like cardio too. I was thinking of adding some extra time, but the problem with this workout is that it takes long. Not to mention, I can see it getting boring. Here I am struggling with shitty weight. It burns and it takes forever. I checked my pride at the door, but to do this everyday will suck. I would like a suggestion as to how long I should do this. I am thinking 4 weeks...

Supplementation: CEE, Maximum Pump, had CyctoGainer with 1%milk, and held a shit for a while.

Posted by: goob

Nice! Better keep this up, I'll be checking up on you, and you know what happens if there's slacking....

Posted by: DontStop

Rock On.

Posted by: kinkery

Good stuff. i'll def be checking for updates in this journal

Posted by: ReproMan

Penis.

Posted by: DOMS

Good luck on your new routine!

I must admit, when I saw the title of your thread, I had the...wrong impression...

Posted by: AKIRA

Quote:

Originally Posted by goob

Nice! Better keep this up, I'll be checking up on you, and you know what happens if there's slacking....

Its pretty fucking hard. First day back to the gym after 7 days, first time doing an all negative workout, first time in a while doing barbell bench.

Id say each exercise took 6-8 mintues to finish. I was about to cry after every set, but when Id START the next one, it was a breeze. Next thing you know I am grunting and panting loudly.

What I am wondering about the negative pull ups coming up.

I will add in lat pulldowns and take out a regular pull up. Whether its a chin up or a textbook pull up, I dont know.

Posted by: fufu

YouTube Video

Good luck.

Posted by: kinkery

when you mean all negative work, you dont do the Concentric? if not how do you get the exercise back to the top to do the negative again? or do you mean you do a 4-5 neg then do a 1sec Concentric. sorry if this sounds like a stupid question

Posted by: AKIRA

Quote:

Originally Posted by kinkery

when you mean all negative work, you dont do the Concentric? if not how do you get the exercise back to the top to do the negative again? or do you mean you do a 4-5 neg then do a 1sec Concentric. sorry if this sounds like a stupid question

My tempo is 4-5/X/0. The X means explosive. Sometimes it will be fast, but most of the time it might be a 1 or maybe even a 2 cuz of fatigue. Then I lower it right away when it gets to the top (or bottom).

The concentric doesnt get too hard. People are usually stronger on the eccentric than the concentric, plus I am putting more stress on the muscles during the "stronger" period. The intensity is humiliating, but its the best way to get the weight back up concentrically, yet still have strength for slow negatives.

I could go beyond heavy and do extremely heavy eccentrics, but the pace would be slower and Id have to have a spot on every-fucking-thing.

Posted by: kinkery

yeah iight true. i was just wondering. thanks for making it clear

Posted by: Gazhole

Good luck with this, dude!

I'll be watching intently, because im thinking of trying some tempo next time around, lol.

I would say 4 weeks is good for type of thing. Any more than that and you might risk burning out or overtraining. Its a lot of stress on the muscles to keep the eccentrics going like this.

Posted by: Uthinkso

This is very interesting. I can't say I've heard of this training style, but it is very different I'll say that.

Lifting the small weights gets in your helmet eventually, just keep that pride checked at the door as you said. For god sakes man, don't forget to pick up that pride as you exit the gym though.

Posted by: AKIRA

Leg

Active Stretched

Warm ups..
Bird Dogs on ball using 1 arm
45 sec Bridges w/feet on ball
Some workout Rocky does in Rocky 4, similiar to dragon flags
Single Legged Squats
Single Legged Deadlifts

FRONT SQUATS

The bar for who knows.
65lbs for 6 reps
95lbs for 6 reps
135lbs for 3 sets, 8 reps (just over 90 sec RI; tempo 4/X/1)

Romanian DOH Deadlifts
135lbs for 6 reps
185lbs for 3 sets, 8 reps (again just over 90 sec RI; tempo 4-5/X/0)

Bulgarian Squats
25lb DBs for 10 reps on each leg (switched to weighted straight bar)
50lbs for 3 sets, 10 reps each leg (tried to keep the RIs under 2 min; few rest pauses; tempo 3-4/X/0-1)

Reverse Hyperextensions
BW for 2 sets, 10 reps (60 sec RI; tempo 5/X/0

Seated Calf
1 plate for 12 reps
1 plate + 10lbs for 12 reps (60 sec RI; tempo 5/X/0)

Static Barbell Holds
225lbs for 3 sets, 34 sec, 24 sec, 16 sec

Static Stretched

Holy mother of god. I dont know if today sucked or rocked. No, it sucked.

Front squats was done in a different way than the last time I did them. I cross my arms over my collar bone and the bar rested on my anterior deltoid (i guess). Weight was fine, but when I went down, I think my arms sunk a lil and the fucking bar began to slide down my shoulder.

i was wearing a muscle shirt, so since its sleevless, my sweat acted as a PERFECT lubricant.

Deadlifts were fine. Grip sucked.

Bulgarians....Where....where the fuck did this come from? First off, my grip was screwed from 50 sec holds of each set of deads, but 25lbs was hard? Jesus, even with the weighted bar, I was panting, I was burning, I was nausiated, I was about to cry. To think, me, grunting loudly, running out of breath, with a 50lb bar under my larger than average body. God, you dont understand, I would get through one leg fine, but when Id switch, Id do 2-3 reps, then be panting. I had to rest a few times. On my last set, I had to put the bar down for 30 sec in order to continue. I got the 10 though. Do or die.

Reverses burned. I was done after bulgarians, thats why there was only 10 reps.

Calves...boring and too light.

Next time I do this bulgarians have to go down.

Posted by: AKIRA

Quote:

Originally Posted by Gazhole

Good luck with this, dude!

I'll be watching intently, because im thinking of trying some tempo next time around, lol.

I would say 4 weeks is good for type of thing. Any more than that and you might risk burning out or overtraining. Its a lot of stress on the muscles to keep the eccentrics going like this.

I serously dont know if I could do one day after 4 weeks. This burn in incredible, but when you mix panting, sweat galore, loud grunts, pathetic weight, and an upset stomach....well theres only so much you can stomach.

Posted by: ReproMan

We're having fun I see.

Posted by: AKIRA

I dont even know if it was fun. That combo of pain..jesus.

I guess 1 good thing about it is that it feels like I am starting workingout for the first time, but this time with great intensity.

Posted by: Gazhole

Quote:

Originally Posted by AKIRA

Haha, so thats what i've got to look forward to, then?

Awesome

.

But yeah, i figured itd be pretty impossible to keep this sorta thing up for TOO long. It must be an odd feeling having such intense workout with lower weights than you're used to.

Posted by: AKIRA

Thats the gist of it. I mean, I was using 135lb Front Squats and I was wasted. Even with 90 sec RIs, I needed 2 minutes.

I was going to raise them to 2 minutes, but for hypertrophy, I am not sure its a great idea.

Anyway, everything but my calves are sore today, but not too bad.

Posted by: goob

Holy fuck. 50lb Bulgarians. Ouch. Love the description. Not an exersice, a torture devise.

I get through the first leg's set on 40's, then hit about 2-3 reps on the second leg and start sweating like a paedophille in an 'parents with anger management problems' convention. Honestly, Niagra falls sweating.

Posted by: AKIRA

Yeah, its about that bad with the sweat. I am not a sweater either.

Posted by: goob

Quote:

Originally Posted by AKIRA

Yeah, its about that bad with the sweat. I am not a sweater either.

Neither me. I can go through an entire workout with the moisture content of the Sahara desert, but start on the Bulgarians and I start to resemble the Nile.

Posted by: fufu

Quote:

Originally Posted by goob

Neither me. I can go through an entire workout with the moisture content of the Sahara desert, but start on the Bulgarians and I start to resemble the Nile.

Same here.

Sweat just drips from my face on those.e

I really don't know what it is with those, they are so fucking tough.

Posted by: AKIRA

The supporting leg does a lot more work that I thought it would. I thought I might had been fucking up, so I watched myself in a mirror and its as textbook as it can get. Youd think that when your working leg is done with its set, it will now have a break when you go to the next leg.

Nooooooope.

Posted by: Double D

So you finally decided huh? How do you like this so far?

Posted by: AKIRA

Today is pull so I may really not like it. Negative pull ups are always a bitch.

Cant wait.

Posted by: ReproMan

Quote:

Originally Posted by AKIRA

Today is pull so I may really not like it. Negative pull ups are always a bitch.

Cant wait.

Pull is the best. My favorite.

Posted by: AKIRA

Active Stretched

Warm ups..
Floor Isometric Bridges w/leg extended
Side Planks
Negative Rope Crunches
Reverse Arm circles

Wide Grip Pull ups
BW for 2 sets, 5 reps (regular tempo)
BW for 3 sets, 8 reps (90 sec RI; 5/X/0) tempo, last reps of 2nd and 3rd sets needed a jump to start the negatives)

Barbell Rows
95lbs for 6 reps (oh shit)
135lbs for 3 sets, 8 reps (90 sec RI; 4/X/0 tempo)

Neutral Grip Pulldowns
85lbs for 3 sets, 10 reps (90 sec RI; 5/X/0 tempo)

DB Rows
60lb DBs for 2 sets, 10 reps
same weight for 7 reps (failed; 90 sec RI; 4-5/X/0 tempo)

Weighted EZ Bar Curls
40lbs for 2 sets, 12 reps (2nd failed failed at 7; 60 sec RI; 4/X/0 tempo)

Hammer DB Curls
20lb DBs for 8 reps (fatigued; 4/X/0 tempo)

Static Stretched

Today was the most painful day. I had to jump off a bench to start some reps during the negative pull ups.

My arms were so shot, barbell rows were a joke. I am gonna ditch these for something more stable. Being in that bent position for that long period of time makes me nervous about my back. I really wanted to incorporate these again, but for this workout scheme, its more annoying than functional.

Pulldowns can go up. Remember these machines are off, so 85lbs is more like 130lbs.

DB Rows were easy, then REAL hard. I was so spent. Ill stay with this weight.

Both curls were a joke.

Posted by: AKIRA

I tried jogging over my bridge today (1.5 miles each way). I ran out of breath in less than 5 minutes, walked for 10 minutes, tried sprinting, ran out of breath in less than 1 minute.

Kinda out of shape in the cardiovascular department huh?

Posted by: goob

Quote:

Originally Posted by AKIRA

I tried jogging over my bridge today (1.5 miles each way). I ran out of breath in less than 5 minutes, walked for 10 minutes, tried sprinting, ran out of breath in less than 1 minute.

Kinda out of shape in the cardiovascular department huh?

Nasty. That sort of happend to me first time out, but I just tried to force through it. Second time I went out, I did 3 miles without stopping, or walking, so it picks up quickly. Now I'm at the point I can (almost) sprint the last 200m of a 4 mile run.

It improves quickly, but is painful none the less.

BTW, Good workout listed in previous post.^^

Posted by: ReproMan

Quote:

Originally Posted by AKIRA

A
Pulldowns can go up. Remember these machines are off, so 85lbs is more like 130lbs.

I think every machine in my gym is different. For what you're doing now, the numbers don't mean jack. It's just a point of reference really. Same for me right now too.

Nice workout regardless.

Posted by: Uthinkso

Quote:

Originally Posted by AKIRA

I tried jogging over my bridge today (1.5 miles each way). I ran out of breath in less than 5 minutes, walked for 10 minutes, tried sprinting, ran out of breath in less than 1 minute.

Kinda out of shape in the cardiovascular department huh?

Yeah I know that feeling. It will come back fast, even I am haulin the mail now on the cardio. 3 miles four days a week.....gonna time myself on the single mile time next week.

Posted by: P-funk

Quote:

Originally Posted by AKIRA

I tried jogging over my bridge today (1.5 miles each way). I ran out of breath in less than 5 minutes, walked for 10 minutes, tried sprinting, ran out of breath in less than 1 minute.

Kinda out of shape in the cardiovascular department huh?

either that or you don't know how to pace yourself.

Posted by: AKIRA

No its my cardio. I havent done a jog in a LONG time. I was bored and wanted to test out my wind.

Posted by: AKIRA

Active Stretched

Warm ups..
Twisted Crunches on Stability Ball
Bridges with shoulders on ball
Inchworms
Scarecrows
Arm Circles, both ways

Barbell Bench Press
135lbs for 6 reps
185lbs for 6 reps
210lbs for 3 sets, 8 reps (90 sec RI; last set failed at 6th rep, RP for 10 seconds, fired out last two; tempo 4/X/0)

Standing OH Barbell Press
The bar for 6 reps
100lbs for 3 sets, 8 reps (90 sec RI; didnt fail, but the negatives on last 1-2 reps werent slow enough; tempo 4-5/X/0)

Decline DB Press
55lb DBs for 3 sets, 10 reps (90 sec RI; tempo 4-5/X/0)

Standing OH Neutral Grip DB Press
30lb DBs for 3 sets, 10 reps (90 sec RI; failed at 8th rep, RP for 10 sec, fired out last 2; tempo 4/X/0)

Underarm Cable Crossover
20lbs for 2 sets, 12 reps (60 sec RI; tempo 4-5/1/0)

Standing Scaptions
20lb DBs for 10 reps
15lb DBs for 10 reps (60 sec RI; failed, too heavy; tempo 4/1/0)

Skullcrushers
60lbs for 2 sets, 12 reps (60 sec RI; tempo 4-5/1/0)

Static Stretched with belt

Pretty good day, everything went up. Sure there were failures, but they seemed to be in the same places as last week's. In any case, failures are expected throughout this workout template. Bench Press coulda been done without a rest pause if I had a fucking spotter.

Both OH presses were easy at first, but it snuck up on me. The negatives just couldnt be controlled, regardless of the concentric's power.

I gave declines a try since most of my workouts involve the shoulders.

Crossovers were tiring, but thats it. Scaptions were terrible.

I told you I hated any sort of raises!

Skullcrushers were easy?

Posted by: AKIRA

Leg

Active Stretched

Warm ups..
Planks
1 legged Squats
1 legged RDLs

Romanian DOH Deadlifts
95lbs for 6 reps
135lbs for 6 reps
195lbs for 3 sets, 8 reps (2 min RI; tempo 4-5/X/0)

Hack Squat
1 plate on each side for 6 reps
2 plates on each side for 3 sets, 8 reps (2 min RI; tempo 5/X/0)

Bulgarian Squats
50lbs for 3 sets, 10 reps (90 sec RI give or take; tempo 3-4/1/1; a few Rest Pauses at the end reps)

Glue Ham Raise on Smith?
NOPE.

Seated Leg Curl
90lbs for 2 sets, 12 reps (60 sec RI; tempo 4/X/0)

Calf Raises on Leg Press
2 plates on each side for 2 sets, 12 reps (45 sec RI; tempo 4/X/0)

Tibialis Raises on Leg Press
2 plates on each sdie for 2 sets, 10 reps (45 sec RI; tempo 3/X/0)

Static Stretched

Ditched the Front Squats cuz I want to focus on the tempo rather than getting an exercise right. I was going to do my quad exercise on a super ceated leg press, but it was all fucked up, so hack squat it was. I can go up.

Bulgarians were as mean as ever. Jesus, am I ever going to get better?

Posted by: goob

Nice workout. Killer bulgarians, they are H.A.R.D. 50lb's is superb.

Posted by: AKIRA

Its also a wall. I cant get through the 3 sets without resting.

I have shin splints today from running 3 days ago.

Posted by: Gazhole

10 rep Bulgarians!!!

That would destroy me. I have trouble with 8 reps, they're such a bastard of a movement.

Respect!

Posted by: AKIRA

Wow, thanks guys. I havent said thank you in a while, but I guess I am doing a good job afterall. It seriously is a bitch getting those reps. Ill bet anyone can get them though considering the lil breaks I take in between painful reps.

Today is pull. Hardest one of the week.

Posted by: AKIRA

Pull

Active Stretched (reduced)

Warm ups..
Bird Dogs on Stability ball
Crunches on Stability ball (isometric holds)
Rope Crunches
Reverse Arm Circles
Medium grip Lat Pulldowns

Close Supinated Grip Chin Ups
BW for 3 sets, 8 reps (90 sec RI; tempo 5/X/0; some RPs were used, none over 5 sec)

Unilateral Hammer Strength Row
2 plates on each side for 3 sets, 8 reps (90 sec RI; tempo 4-5/X/0-1; more RPs were used)

Wide Grip Lat Pull down
95lbs for 2 sets, 10 reps
100lbs for 10 reps (90 sec RI; tempo 4/X/0)

DB Rows
60lb DBs for 3 sets, 10 reps (90 sec RI; tempo 4/X/0)

Weighted EZ bar Curls
30lbs

for 2 sets, 12 reps (60 sec RI; tempo 4-5/X/0)

DB Shrugs
55lb DBs for 2 sets, 8 reps (30 sec RI; tempo 1/4/1)

DB Static Holds (held the side, not the handle)
15lb DBs for 40 sec on right arm, then 30 sec on left, then repeat

Static Stretched...threw in lat stretches

Today might have been the most functional back day ever. I felt my posterior deltolds burning! Yeah, them! I had those?! Where the fuck did they come from? Oh they brought friends...The Latissmus Dorsis.

I felt them on E V E R Y exercise. Biceps were there too, but they were the life of the party until it was curl time.

A lil switch up. Did Chin ups instead of wide pull ups. I had to jump up on the last few reps and the negatives got worse, but it did the job.

Both rows were NUTS. I dont know which was worse. Unlike the chin ups, I did full concentrics instead of utilizing other help (like me jumping up for the chin up reps).

Lat pulldowns can go up a tad next week. I wanted to cry on the last set. Hmm, cry? Ok maybe do 3 sets of 100lbs instead.

I threw shrugs in and lookie lookie, I did isometric holds instead of the negative!

I also decided to do some static holds. My left hand is just terrible. The moment I picked up the DB, I knew it.

Good night at the gym. Zero pussy.

Posted by: Gazhole

Really nice tempos there, dude! That shit's gotta hurt!

Posted by: AKIRA

Oh it did. IT DID. It still does! I worked out until 9pm last night and went to sleep somewhere after 12am. I had to take Nyquil to fall asleep as I felt 'shocks'. Today I feel sore, but it odd spots. My lats arent too sore nor are my biceps.

Muscles around the working muscles seem sore..

Posted by: Gazhole

I think thats called "fallout".

:P

Posted by: AKIRA

Legs

Active Stretched

Warm ups...
Isometric Planks w/leg extended (20-30 sec)
Isometric Bridges w/1foot on ball. 1 foot extended (20-30 sec)
10lb weighted decline crunches
10lb weighted hyperextensions (why did I do this?)
1 legged squats

Romanian DOH Deads
135lbs for 6 reps
185lbs for 6 reps
205lbs for 3 sets, 8 reps (90 sec RI; straps used on 2nd & 3rd sets; tempo 4/X/0)

Bulgarian Squats
30lb DBs for 3 sets, 8 reps (90 sec RI; had failures AGAIN; tempo 3-4/X/1)

Leg Press, slightly wider than normal stance
2 plates on each side for 3 sets, 10 reps (90 sec RI; tempo 5/X/1-2)

Hamstring Curl
95lbs for 10 reps
80lbs for 12 reps (60 sec RI; tempo 3/1/2)

DB Static Holds
100lb DBs for 4 sets, 30s, 23s, 21s, 16s

Static Stretched

Today wasnt all that great. Deadlifts were pretty hard. I had to use the straps and even with them, the workout was hard. 205lbs is just fine for now.

I went ahead and did Bulgarians first. Since the reps are down for the first 2 exercises, I added some intensity. It was still hard. Sorry, but with this tempo, this is too much weight.

Too many failures happening, too many RPs needed. I had to use straps on a few 2nd sets too.

Leg Press was hard too. I did do 12 reps on the last set though..forgot to mention it.

Buuut I tried to get 12 reps on the hamstring curls, but with the 95lbs, eh. Not with the slow tempos...

Because of the strap usage, I threw in some holds. They seem the same.

The tempos might be hard to understand as it was hard for me to write them at first. The negative is always the first number and thats the number thats usually fatigued. The second number is the concentric and that usually NEVER changes. The 3rd number is what changes a LOT. Thats where my RPs occur. It might be 0 for the first few reps, but then it might be as lengthy as 5 seconds.

Rest Pauses are supposed to be roughly 15 sec, but I never rest that long so I dont consider my failures complete. The tempo is failed, but the sets are not. I still get the reps. Therefore, the strength is there, but my wind may not nor is my tolerance for the 'burn.'

Posted by: AKIRA

Oh yeah, I skipped calves because my shins still hurt. It seems any calf work aggravates it more, so fuck it for now.

Posted by: goob

When you say 3-4/X/1, does that mean you take 3-4 secs going down, don't pause at the bottom, and take 1 seconds going back up??

If so, thats an ass kicking killer tempo to hit Bulgarians at. I was using 2/2/2 and for the last set 1/1/1, when I did them. That was bad enough.

Dumb question, but just humour me....

Posted by: AKIRA

Yeah I never pause at the bottom and I try to NEVER pause at the top, so its constant tension.

However, when it starts to burn real bad or when I lose breath, thats when I do pause at the top. I never pause at the bottom though, ever. It actually would burn more if you did, but its not needed given resistance + the slow negatives.

In any case, 30lb DBs (60lbs total), 50lb weighted bar, fuck it. Too heavy. Ill have to go down to 20lb DBs or worse.

Posted by: goob

Same here, the only time I paused at the top was when I had to sort balance, maybe once per set.

Posted by: AKIRA

Half way through the first leg, Ill start to stop at the top and pant. On the 2nd leg, I may pause at the top every 2 reps and rest for 5 sec. Sometimes, Ill take my leg off the ench and stand for 5 sec panting and cussing. Its that bad.

Posted by: goob

Haha, I may have to try this tempo out at somepoint. Sounds damn painful.

Posted by: ReproMan

What are you doing for the fight tonight AKIRA?

Posted by: AKIRA

Working until 11. Who knows. "Lisa" said this is some sort of great fight for DeLaHoya?

Posted by: AKIRA

Push

Warm Ups..
Rope Crunches w/Obliques
Hyperextensions
Arm Circles, both ways
Scarecrows

Barbell Bench Press
The bar for 10 reps
135lbs for 6 reps
185lbs for 6 reps
210lbs for 3 sets, 8 reps (90 sec RI; tempo 4/X/0; failed on 7th rep on last set, RPed for 5 sec then fired out last rep)

Standing OH Barbell Press
100lbs for 3 sets, 8 reps (90 sec RI; tempo 4/X/0)

Incline DB Press
55lb DBs for 3 sets, 10 reps (90 sec RI; tempo 4-5/X/0)

Standing OH Neutral Grip DB Press
35lb DBs for 3 sets, 10 reps (90 sec RI; tempo 4/X/0; few RPs; failed on last rep)

Underarm Cable Crossover
25lbs for 2 sets, 12 reps (60 sec RI; tempo 3-4/X/0; failed on last rep)

Skullcrushers
70lbs for 2 sets, 12 reps (60 sec RI; tempo 4-5/X/0)

Static Stretched

Everything got better. Finally some progress.

My bench didnt fail as soon as it did last time.

No failures on Incline DBs or Barbell OHs. The tempo wasnt even all that affected this time around on the OH barbells.

The OH DBs, however, suffered.

They did go up though..

Crossovers went up too, but the burn overtook me again..

Skullcrushers...were easy again!!!

Actually, wait, no...they hurt.

Posted by: AKIRA

Pull me

Active Stretched (reduced)

Warm ups..
Bridge w/1 foot on ball then swtich for reps
Bird Dogs on ball for reps
Oblique Crunches on Ball for reps

Wide Grip Pull Ups
BW for 2 sets, 6 reps
BW for 3 sets, 8 reps (90 sec RI; tempo 4-5/X/0; some jump ups were needed)

Unilateral Hammer Strength Row
2 plates + 10lbs on each side for 3 sets, 8 reps (90 sec RI; tempo 4-5/X/0; RPs)

Close, Supinated Grip Pulldowns
100lbs for 3 sets, 10 reps (90 sec RI; tempo 5/X/0)

DB Rows
65lb DBs for 3 sets, 10 reps (90 sec RI; tempo 3-4/X/0)

Concentration Curls
20lb DBs for 2 sets, 12 reps (45 sec RI; tempo 3/X/0)

Static Stretched

Some more progress. Rest Pauses were only used in the pull ups (for maybe 1-2 seconds) and hammer rows. I only had to use them on the last sets this time, plus they were much shorter.

Close Grip pulldowns can go up, DB Rows...jesus, theyre the hardest. I am switching them. That shit stays the same.

Hammers...hmm, well if I am switching them, they stay too.

All in all, I can see some adaption starting. My burns are becoming tolerable, but thats ok. I still cant do pull ups without jumping up for the last reps and I need some seconds to breathe, so its still challenging.

1 more week.

Posted by: Double D

Looks good. Looks like to me your working with tempo pretty strictly huh?

Posted by: AKIRA

Legs

Active Stretched (shorter holds, more reps)

Warm ups..
Crunches on Ball
Bird Dogs on ball
Planks with foot on ball, 1 foot extended
Bridges while marching feet on ball

Bulgarian Squats
BW for 2 sets, 6 reps each leg
20lb DBs for 3 sets, 8 reps (90 sec RI; tempo 4/X/0-1)

Romanian Deadlifts
65lbs for 6 reps
95lbs for 6 reps
135lbs for 6 reps
205lbs for 3 sets, 8 reps (90 sec RI; tempo 4/X/0; staggered grip)

"Linear Hack Press" (its the fucking Super Seated Leg Press)
1 plate on each side for 10 reps (30 sec RI)
1 plate + 25lbs one each side for 2 sets, 10 reps (90 sec RI; tempo 5/X/0-1)

Tibalias Press on Leg Press
1 plate on each side for 3 sets, 15 reps (30 sec RI)

Unilateral Calf Press
1 plate on each side for 2 sets, 10 reps (45 sec RI; tempo 1/2/1)

Static Stretched

Sped up core work a bit. I figured I was taking my time on this shit.

Welp! I finally did Bulgarians with less trouble! Took a reduction in weight and a switch-a-roo to do it. Its these fucking negatives.... Anyway, a Rest Pause or two was done with less than 4 sec. Now I can..go back up?

Deadlifts were done with a staggered grip. Ahhhh, I remember this grip, so much better. I switched for every set. 215lbs never felt so easy.

I was going to do other exercises, but they fixed the super seated leg press. This thing runs on a hack squat path, but theres nothing on my shoulders. Perfect for someone with back problems (I started back on this machine way back when). Anyway, I tried to go low, but with little luck. Kinda light.

Tibialias were done with a regular tempo, but I did regular calf presses one leg at a time and I focuses a tad on isometrics. My legs felt "pumped" :lol" No seriously, they did. I am glad I did it this way.

Now I want to go out n about, but no one wants to go.

Posted by: AKIRA

Quote:

Originally Posted by Double D

Looks good. Looks like to me your working with tempo pretty strictly huh?

Fuck yeah. I have to. I am finally adjusting, which is a good and bad sign. Its time to up the intensity, then switch.

Posted by: Uthinkso

completely off topic but I see you talking about them and google search has done nothing for me. What is a bulgarian squat and what is a Romanian Deadlift. Somtimes I see you post Romanian DOH is that different?

Looks like a kick ass routine man, the intensity would have me wimpering....

Posted by: Gazhole

Well done with the Bulgarians! Thats awesome

any sort of negative with that movement is just death.

How much did you cry afterwards? Come on, you can tell me

Posted by: Double D

Yeah I will have to admit doing negs on bulgarians are super tough. Hell the balance issue is the toughest!

Posted by: AKIRA

Gaz, I didnt cry! Well, I was upset that 20lb DBs were still killer, plus, I didnt like that I had to reduce weight and STILL suffer.

Double, yeah Ive experienced some balance problems, but not too bad.

Quote:

Originally Posted by Uthinkso

completely off topic but I see you talking about them and google search has done nothing for me. What is a bulgarian squat and what is a Romanian Deadlift. Somtimes I see you post Romanian DOH is that different?

Looks like a kick ass routine man, the intensity would have me wimpering....

DOH= Double Overhand

Romanian is almost like a Stiff Legged Deadlift only you dont go down as far (somewhere in the top half of your shins) I dont like Stiff Leggeds cuz of the higher chance of rounding your back.

Bulgarians have to be be found off of google! Thats how I looked up a variety of examples. Id post a pic or a link, but I am at work...

Posted by: AKIRA

Hardly stretched

Warm ups..
Crunches on leg supported bench
Planks with arms on ball
60 sec Isometric Bridges with feet on ball
Arm Circles, both ways
Scarecrows

Barbell Bench Press
95lbs for 6 reps
135lbs for 6 reps (30 sec RI)
185lbs for 6 reps (60 sec RI)
220lbs for 3 sets, 8 reps (2 min RI; tempo 4/X/0; failed on 7th rep of 3rd set, RPed for 5 sec, fired last rep out)

Standing OH Barbell Press
105lbs for 3 sets, 8 reps (2 min RI; tempo 4/X/0; Push Pressed last rep up, kept tempo)

Incline DB Press
60lb DBs for 3 sets, 10 reps (90 sec RI; tempo 4-5/X/0; failed after last 9th rep)

Standing OH DB Press
35lb DBs for 9 reps (failed; tempo 4/X/0)
30lb DBs for 9 reps (failed;

tempo 4/X/0)
25lb DBs for 10 reps (couldnt get the tempo on last rep; all had 90 sec RI)

Dips
BW for 2 sets, 12 reps (60 sec RI; tempo 3-4/X/0; RPs used)

Cable Pushdown
50lbs for 2 sets, 12 reps (45 sec RI; tempo 5/X/0)

Static Stretched

The first two exercises were easier than everythign else. I just got wiped after them.

I cant really Rest Pause during Incline DB Presses, so I took the failure. I like failing on DBs.

OH DB Press was a joke, my shoulders were done.

Dips were easy, but it just burned. Triceps too. I learned from my sitakes on Dips and worked through the pain with no RPs.

One more day..one more day.

Posted by: AKIRA

Active Stretched

Warm ups..
Bridge off floor + marching
Leg Raises off bench (workouts were like in Rocky IV)
Crunches off of decline Bench
L-Pullups

Close, Supinated Grip Chin Ups
BW for 3 sets, 8 reps (90 sec RI; tempo 4/X-1/0; RPs and jump ups were used)

DB Rows
65lb DBs for 3 sets, 8 reps (90 sec RI; tempo 4/X/0)

Wide Grip Lat Pulldowns
105lbs for 3 sets, 10 reps (90 sec RI; tempo 4-5/X/0)

Hammer Strength Unilateral Row
2 plates on each side for 3 sets, 10 reps (90 sec RI; temp 3-4/X/0; RPs used)

Alternating Supinating DB Curls
25lb DBs for 2 sets, 12 reps (45 sec RI; tempo 3-4/X/0)

Static Stretched

Chin ups were terrible. Might be cuz of the longer ROM. I had to use Rest Pauses way too early.

DB Rows were easier...might be cuz uhh, oh I dont know, 8 reps instead of 10!

Pulldowns were the same really. Hammer Rows were hard as hell cuz uhh, oh I dont know, 10 reps instead of 8!

My negative run is over. I was sore everyday after my workouts, so thats always a peace of mind. I miss my strength numbers, so I will be glad for them to return.

Posted by: AKIRA

Active Stretched..

Warm ups..
Bridge off ball with alternating hip extensions (pretty hard)
Bird Dogs on Ball using only 1 arm or leg
Crab Walks
1 legged RDLs

ATG Squats

BW for 2 sets, 6 reps
135lbs for 8 reps
155lbs for 8 reps
185lbs for 2 sets, 8 reps (2 min RI)

Weighted Wide Grip Pullups
BW for 6 reps
25lbs for 4 sets, 8, 8, 6.5, 4, failed waited 15 sec fired out 1 more (2 min RI)

DB Step Ups
50lb DBs for 2 sets, 10 steps
40lb DBs for 10 steps (2:30 RI; Rest Pauses needed for the 50s)

Incline Barbell Bench
185lbs for 2 sets, 10 reps
Same weight for 8 reps, failed, RPed for 10 sec, fired out last 2 (90 sec RI)

Cable Row, Neutral Grip
100lbs(?) for 2 sets, 12 reps (60 sec RI)

Skullcrushers
105lbs for 12 reps

Seated Calf
2 plates for 12 reps

Eliptical for 15 min

Static Stretched

Ok so now I am on Full Body. This is how it will go..

2 Legs (strength, size, everything sucks on them really)
1 Pull
2 Pushes
Optional Isolations

2 Legs (yes, 2 again)
2 Pulls
1 Push
Optional Isolations

When my legs catch up, Ill reduce them. Since today was my first day, I will lower volume on the second leg exercise to 2 sets.

ANYWAY..

New warm ups.

Big deal.

I brought Squats back and I put them first so I can focus on everything that goes along with this exercise. No lower back pain. Not even afterwards!

Pull ups lossed strength. With the negative routine over, I doubt it will be hard to get this back.

Step ups were crazy hard. My hands hurt so bad. I did 20 steps total in 1 set. I couldve used a barbell, but I wanted to use my grip strength. Had to go down, but fuck it. I was panting and pausing when I used the 50s.

Incline was...kinda hard. I dont know, I think its the same BS as the Pull ups.

Cable Rows were easy. Theyre supposed to be...thats why the 2nd leg exercise will be easier next time.

Threw in the isolations for fun. I shouldve done more calf work though..

I also gave my heart a lil bit of a workout. As if the Monster wasnt enough.

Posted by: Gazhole

Looks good dude!

And dont worry, DB step ups in double figure reps make me look like ive never done any exercise before in my life, haha.

Posted by: ReproMan

Nice.

WTG on the squats. I know they've been your enemy for a while.

Posted by: Double D

Dude I am super pleased with no back pain on your end. Good to see you squatting. You know your limits be careful out there!

Any luck on finding a trainer job?

Posted by: AKIRA

No luck yet cuz I havent tried recently. Stupid shit and laziness keeps getting in the way.

My back is doing pretty damn good, but when the weight goes up, the pain may return.

Posted by: AKIRA

Active Stretched

Warm ups..
Heavy Rope Crunches
Oblique Planks
1 legged RDLs
Scarecrows
Arm Circles Both ways

Conventional Deadlifts
135lbs for 6 reps (DOH)
185lbs for 6 reps (DOH)
225lbs for 4 sets, 8 reps (2 min RI; staggered grip)

Barbell Bench Press
135lbs for 6 reps
155lbs for 6 reps
225lbs for 4 sets, 8 reps (2 min RI)

Bent Over Barbell Row
135lbs for 3 sets, 10 reps (90 sec RI)

Walking Lunges
35lb DBs for 2 sets, 10 steps for each leg (90 sec RI)

Standing OH DB Press
35lb DBs for 2 sets, 12 reps (60 sec RI)

Pullovers w/weighted EZ bar
50lbs for 2 sets, 12 reps (45 sec RI)

Alternating DB curls
45lb DBs for 12 reps

Calf Press
1 plate on each side for 3 sets, 12 reps (30 sec RI)

Static Stretched

Conventionals were a bit tough to get used to again. These plates we have have 12 sides. It sucks. Everytime the plates touch the ground, if there on an edge of one of the sides, the plates roll. Sometimes they roll forward, eliminating a straight up and down motion. God dammit, whatever happened to ROUND plates?

Bench Press was easier than I thought.

Barbell Rows were harder than I thought. I was pretty strict in how I bent over. DOH grip and chest parallel to the ground. Hams got a good stretch.

Lunges were tiring as usual.

OH Presses were easy.

This was the FIRST time I tried doing pullovers. I dont know, I think I fucked up the motion.

Curls were heavy for the reps. But I did it!

HAD to throw in calves. I think its the only way these fuckers will grow.

Posted by: Burner02

was'sup, big dog? How's things?

Posted by: AKIRA

Just doing one new program after another.

Hey, I know youre single...do you pull any ass off Myspace?

Posted by: goob

Nice job. Cool idea doing the pullovers with the EZ bar, i've never tried them like that. I like the way it makes you feel like you've worked all of the front of your torso.

Posted by: Stewart20

In my experience with full body stuff, I find that I can handle the upper body stuff ok, but I don't do well with lower body stuff that often. For example, I tried doing a one set each full body routine with the same exercises on M, W, and F and I got through the first week of squats 3 times per week, but bombed the next week...it was too much to recover from, even with only one set.

Then I tried alternating a lower body push and lower body pull, but again, it wound up being too much.

Now I am doing 2 upper body days and one lower body day per week, and squatted this week for the first time in about 3 or 4 weeks, and still got within the range I was in prior to the "layoff". I think you might be better off doing the lower body stuff every other day or even once per week. don't worry about your legs lagging or whatever, I think they can build up pretty quickly if you give them the proper recovery. Remember, and this is my theory, of course, that you use your legs every single day for everything you do. I feel they need more rest and recovery time because of that reason.

This is all just my opinion of course, and I just wanted to help you out. Squats and deadlifts alternating days is rough, and you might get away with it now, but once the poundages go up, forget about it...

Posted by: AKIRA

Active Stretched

Warm ups..
1:10 planks
Crunches w/legs on ball (yeah, thats it)

Bulgarian Squats
BW for 6 reps
20lb DBs for 2 sets, 6, 8 reps
40lb DBs for 3 sets, 8 reps
45lb DBs for 8 reps (2 min RI)

DB Rows
75lb DBs for 8 reps
100lb DBs for 4 sets, 8 reps (2 min RI)

Seated OH DB Press
50lbs for 8 reps
75lb DBs for 3 sets, 10 reps (90 sec RI)

Sumo Style Leg Press
1 plate on each side for 12 reps
2 plates on each side for 2 sets, 12 reps (90 sec RI)

Cable Rows
160lbs for 2 sets, 10 reps
180lbs for 10 reps (90 sec RI)

Flat DB Fly
40lb DBs for 2 sets, 12 reps (60 sec RI)

Skullcrushers w/weighted EZ bar
110lbs for 12 reps

Horizontal Calf Press
3 plates on each side for 3 sets, 12 reps (30+ sec RI)

Static Stretched

Dammit, I meant to do something else today. My routine is all over the place, I know. I had something a bit more solid 2 legs, 1 push, 1 pull, isolations. I forgot about it, but its ok. If I did that, intensity has to go up a bit and this week was more of a strength gauge.

Bulgarians, jesus christ, what, wha...! They got harder at the end, I can go up indefinetly, but I was still out of wind!

Rows were just about right. 110lbs can be used.

Sumo Leg Press was too fucking easy and so was seated DB press. Been a while since Ive done these and today I was reminded of how much easier this exercise is when seated.

Cable Rows shouldnt had even been in here. But they were easy too.

FLies were easy, but I am always careful with this shit.

Skullcrushers were easy too.

This Horizontal Calf Press machine is obviously made for a Leg Press style calf press exercise. Except, because its horizontal and now on an incline, it seems like I am doing heavy weight. Eh, this was easy but it did catch up to me.

My rehab girl was there and she showed me some new stretches. Thank god, I was getting fucking really bored.

Posted by: AKIRA

Quote:

Originally Posted by Stewart20

In my experience with full body stuff, I find that I can handle the upper body stuff ok, but I don't do well with lower body stuff that often. For example, I tried doing a one set each full body routine with the same exercises on M, W, and F and I got through the first week of squats 3 times per week, but bombed the next week...it was too much to recover from, even with only one set.

Then I tried alternating a lower body push and lower body pull, but again, it wound up being too much.

Now I am doing 2 upper body days and one lower body day per week, and squatted this week for the first time in about 3 or 4 weeks, and still got within the range I was in prior to the "layoff". I think you might be better off doing the lower body stuff every other day or even once per week. don't worry about your legs lagging or whatever, I think they can build up pretty quickly if you give them the proper recovery. Remember, and this is my theory, of course, that you use your legs every single day for everything you do. I feel they need more rest and recovery time because of that reason.

This is all just my opinion of course, and I just wanted to help you out. Squats and deadlifts alternating days is rough, and you might get away with it now, but once the poundages go up, forget about it...

Oh I didnt see you and goob's responce!

This is good advice. As you can read from my review of today's (i hadnt seen your post yet), I am all over the place. I never thought of simply just taking legs out of one of the days...

That would help factor in the upper body shit.

For starters, I will try Deads on one day and Squats on another. I have steered away from squats for sometime (i dont know if uve kept up with my last journal), so squats might be shortlived cuz of my back. In any case, I am training for size right now and not so much numbers, but I do want some sort of intensity. I want to get my deads up too, so these 2 exercises will be staples.

As far as my upper body movements go, eh. My interests with one exercise will be new every week. I send in my 2 exercises I want the most strength from in the beginning, so it WAS 1 lower, 1 upper. With 2 leg days versus 3, I wonder what will be the upper strength days..

Jesus, you got any templates or anything? I am a visual learner at best, I understand shit when I see examples.

Posted by: Stewart20

Quote:

Originally Posted by AKIRA

I can show you what I am doing now, and we can go from there. If you are having back problems, did you ever consider just dropping the squats (for now) and trying maybe a leverage type squat? I have one of those in my home gym and I can tell you that it definitely takes the stress off your back and puts all the focus on your quads. If you are going for size and not numbers, it might not be a bad idea to drop the squats and use the leg press or machine type squats for a cycle or 2. Plus, if you were to follow something like my template here, you will only do lower body once per week, so it might help to heal up your back enough to reincorporate squats in the future. One last thing, there is a device called the "manta ray" which is an attachment that goes on the bar for squats which essentially raises the bar a little bit, supposedly allowing you to squat with a more upright back, which might be good for you, especially since you aren't competing and don't care about numbers. Do a google search for it, and you can find info on it, it's like $40, I have it and I like it. I also have another attachment called the "top squat" which raises the barbell but also has handles on it to make the bar like a safety squat bar, I find this attachment also helps my back since you are more upright.....just something you might want to consider...

anyway, my template of the current workout I am doing is this:
monday:
upper vertical strength
upper horizontal repetition

wednesday:
lower strength
lower repetition

Friday:
upper horizontal strength
upper vertical repetition

now I know you said you don't care about numbers, so you could change the strength to repetition work as well. I set it up like this for an example:
monday:
A1.seated overhead press 3x3
B1.chinups 3x3
C1. db bench press 3x6-8
C2. Chest supported rows 3x6-8
C3. rear db flies 3x6-8
the rep work I do as a circuit with 60 sec rest between sets.

I am finding the one lower body day do be very good for me as far as recovery goes. My back feels relatively good. I do this on that day:
A1. Squats 3x3
B1. SLDL 3x3
C1. leverage squats 3x6-8
C2. Glute ham raises 3x6-8
C3. Decline crunches 3x6-8

Even if you don't want to use it, let me know what you think about it, if it sounds like a good plan , I am liking it so far, 2 weeks in and I haven't changed yet, so thats a good thing

Posted by: AKIRA

My back problem isnt a problem too much anymore. It was a year ago. My problem is basically outlined in one of the stickies in General health. Its called Sciatic Nerve. For that time, I tried doing squats but just dropped them altogether and just stuck to unilateral work, leg presses, etc. Deadlifts never gave me much of a problem. Anyway, the work that I did last time I squated was moreof a test than a workout. I seemed ok. So naturally, I want to see if I can do it again..at least until I feel the discomfort.

I used the manta ray in high school. I used to have to have some sort of support on my shoulders at all times, but my friend said something that Ill never forget about gloves.. "I dont use gloves, cuz there will be days youll forget them, but youre already at the gym. Youre still going to workout, but because of the gloves usage, you wont have collasses (sp?) and your workouts will suck." I took that insight into consideration and decided to start squatting without anything and I like it better that way.

Now that template does look good. I do want to add in another leg day in there. All quads or All hamstrings possibly...

What I am REALLY interested in is the volume. The 3x3 or 3x6-8 reps are too low, but the idea is crystal clear. This gives me good ideas...

If I use a strength focused 4x8 for the first two exercises and then 3x8-12 on the next 2 exercises, then I got a solid routine. Since I want to do two leg days, their volume would be slightly different considering what I am able to do.

Ill bet youre wondering why I am stubborn about the reps. WELP! At the beginning of this thread, I did an experiment of using a constant tension based scheme, which is why I focused on just negatives. Since I am training for mass, I wanted to keep the "constant tension" theory into practice while still maintaining the 8-12 rep scheme for mass. So, I threw them together, dropped some intensity numbers, and really focused on tempo. I did that for 4 weeks. Any more wouldve caused adaptation, plus boredom. Since I missed a regular tempo and some intensity, the rep scheme I do now is text book strict. The only exception would be 4 sets instead of 3 in the beginning, but thats to shake things up a bit, not to mention, help me remember the good ol days of 5x5 (which you hate right?). The reason why I want to be strict is to avoid regret. I dont want to drift off the main path too much then look back later and not know for really sure, if the 8-12 rep scheme adds mass.

Ok I wait to here from ya!

Posted by: Double D

Thought I would drop a line. You and Stew are trying to scheme something up, been there done that a few times with him.

Why not just do 1 leg exercise per workout? I normally hit my legs 2 times a week and as most people know my legs are very strong, but mostly squats are strong. My deadlifts not so much so I require more work for that part of my body. You know this but I will remind you: You know what your body can and cant do. You know what it takes to grow and what it takes to recover. Gauge things like that. If you know say your hams require more work than your quads then hit them more throughout the week to try and balance things out. If I were you I would use a few single limbed exercises like you got up there one for quads and one for hams and then 2 2-legged exercises for the 2 groups. Remember balance is the number one key.

Posted by: AKIRA

I thought about taking the 2nd leg exercise out. I dont know if it would be beneficial.

Lets break it down..

I am training for mass, so intensity isnt going to be high, and its a 3-4x8-12 rep scheme. Thats one exercise a day for 3 days = 3x a week.

Stewart says to do 1 day with nothing but lower, so who knows how many exercises, about 3-4 compounds Id say. This is only ONCE a week.

So the ? is does frequency =, <, > volume?

I do MUST say that I am enjoying getting some lower body work in a day of doing upper shit. Its a HUGE switchup, I havent done this in years, so it excites me.

Posted by: Stewart20

ok what you said makes sense to me. I think a lot depends on how much you want to work out each week. I know I only want to do 3 days, so it makes it harder for me to fit in everything I want to do, without getting carried away each day, so a lot of what I do is a bit of a compromise.

I can figure out a way to get you more leg days in the basic scheme of what I laid out. you could do it 4 days per week or do 3 days per week and float the 4th workout to monday of the next week:
Workout A
overhead press 4x8
chinups 4x8
db bench 3x10-12
rows 3x10-12

workout B
squats 4x8
SLDL 4x8
hack squats 3x10-12
hamstring curls 3x10-12

workout C
bench press 4x8
barbell row 4x8
pullups or pulldowsn 3x10-12
DB shoulder press 3x10-12

workout D
deadlifts 4x8
front squats 4x8
leg press 3x10-12
glute ham raises 3x10-12

Or something like that, I think it hits your need for 2 leg days and gets in squats and deads for you. What do you think?

Posted by: AKIRA

Thats along the lines of what I was eventually thinking. Pretty much spot on!

Everything can be done fine. I dont have a glute ham raise around...and trust me, after googling other ways to find another way to do the movement, I have zilch at hand. I could always do reverse hypers, but I dont know if Id try them weighted.

What if I wanted to add legs to some of the upper? Ive been doing it and its kinda cool. Its a new feeling.

Oh and its not necessarily 3 days a week for me, but 3 times within 7 days, so yeah, this week's first day at the gym wont fall onto next week's nor will it be the same workout.

Posted by: Stewart20

just read your other post, or you could mix things up and do a hybrid:
Workout A
Squats 4x8
SLDL 4x8
DB Bench press 3x12
Rows 3x12

Workout B
Overhead PRess 4x8
Chinups 4x8
leg press 3x12
glute ham raise 3x12

workout C
Deadlifts 4x8
Front Squats 4x8
pullups 3x12
DB shoulder Press 3x12

workout d
bench press 4x8
Barbell rows 4x8
leverage squats 3x12
hamstring curls 3x12

Posted by: AKIRA

Quote:

Originally Posted by Stewart20

just read your other post, or you could mix things up and do a hybrid:
Workout A
Squats 4x8
SLDL 4x8
DB Bench press 3x12
Rows 3x12

Workout B
Overhead PRess 4x8
Chinups 4x8
leg press 3x12
glute ham raise 3x12

workout C
Deadlifts 4x8
Front Squats 4x8
pullups 3x12
DB shoulder Press 3x12

workout d
bench press 4x8
Barbell rows 4x8
leverage squats 3x12
hamstring curls 3x12

I like that. Thats what I will do to exact T from now on. Thanks for the advice.

What do you think about isolation movements? If any, 1 a day or 2? 2 sets of...?

Posted by: AKIRA

Quote:

Originally Posted by Stewart20

Workout A
Squats 4x8
SLDL 4x8
DB Bench press 3x12
Rows 3x12

Workout B
Overhead PRess 4x8
Chinups 4x8
leg press 3x12
reverse hypers 3x12

workout C
Deadlifts 4x8
Bulgarians 4x8
pullups 3x12
DB shoulder Press 3x12

workout d
bench press 4x8
Barbell rows 4x8
leverage squats 3x12
hamstring curls 3x12

There. Gotta put the bulgarians in there. I am determined to fuck that shit up.

I might even do lunges and step ups too in place of leg presses and such.

Posted by: Double D

You going to setup a little better loading pattern? I would maybe throw in some drop sets, iso's, negatives, etc.....but on top of that manipulating variables is the number one thing dont forget.

Posted by: Stewart20

Quote:

Originally Posted by AKIRA

I like that. Thats what I will do to exact T from now on. Thanks for the advice.

What do you think about isolation movements? If any, 1 a day or 2? 2 sets of...?

I honestly don't think you're gonna need any isolations after all that other stuff. I mean you will be doing 14 or so sets if you did what I wrote, so that is a lot right there, plus the fact that you are doing upper and lower body movements each day, you will probably need all the recovery you can get, so ax the isolations, except maybe for ab work. I think your arms will do just nicely.

If you do try that, just watch your nutrition around the workout and after. You will need to be pretty close to optimal, that is a rough workout since you are doing multiple set full body workouts 3x per week. something I have been doing lately is drinking a shake DURING my workout consisting of 25g protein, about 25g carbs and then 30 minutes post workout another shake consisting of 25g protein, 40g carbs, 5g creatine, and 5g glutamine. then a solid meal about an hour later. Seems to be working ok for me.

Posted by: AKIRA

A protein shake during working out? Bah! Id get bloated. Not only that, but I have a hard time breathing. A lot of snot gets into my throat and nose, so I am always drinking water to push it down the pipe. Its bad sometimes, it feels like a finger down my throat when I run out of breath.

Ok no isolations. I didnt mean arms though. I have horrible calves.

Ill give it a whirl. I can do anything so this should be fine for 4 weeks.

Posted by: Double D

I see no problem hitting those calves. They are such a tiny muscle and the things I do never stimulate them unless I hit them directly.

Posted by: Stewart20

Quote:

Originally Posted by AKIRA

A protein shake during working out? Bah! Id get bloated. Not only that, but I have a hard time breathing. A lot of snot gets into my throat and nose, so I am always drinking water to push it down the pipe. Its bad sometimes, it feels like a finger down my throat when I run out of breath.

Ok no isolations. I didnt mean arms though. I have horrible calves.

Ill give it a whirl. I can do anything so this should be fine for 4 weeks.

Well I should preface my shake during workout comment. I use Syntrax Nectar protein when I work out. They generally have fruit flavors like fruit punch, lemonade and iced tea. I use the iced tea, combined with the dextrose makes a very tasty drink, almost like a gatorade type....I just make sure I use a lot of water, about 32 ounces, so it is very diluted and very easy to drink.

dont think shake like a thick chocolate protein shake....these are very easy to drink

Posted by: AKIRA

Ohhhh, see I am the kind of idiot that drinks CytoSport's best! CytoGainer, Whey, MuscleMilk, I am a big fan. Syntha 6 is a favorite too.

But yes theyre all a bitter tasting chocolate. It took me years to drink this gunk without chocolate syrup.

Double, yeah I am going to have to add some serious calves. Like we discussed before, I have to hit certian muscles hard. I am an ectomorph (this one I know!) by nature.

Ive been a steady 215lbs and to me that sucks considering the time Ive put in...but I have, I guess, forgotten that I was 143lbs when i started lifting at 15, so the majority of my life has been skinny. I guess I am still a hardgainer. Which is why I have increased more calories by adding an extra scoop to my shakes.

And the cottage cheese...jesus, I almost ate the whole pail (sp? is it pale?) last night. Thats with yogurt, milk, and these pretty good chicken sticks I found at walmart...that walmart makes! 190 calories for 3 sticks, 8g fat, 13 grams of protein, but the worst is the 13g of carbs.

Posted by: Stewart20

Damn I wish I could eat that much and not get, umm, fat. you wouldn't think it either, considering I was about 145 my freshman year of college. I was stuck in the 180-190 range for a few years back in my 20s, and then pretty much ever since I met my wife (now that I think about it) 4 years ago, I went up , up and up to the 225 I am now. And it's not her cooking either cause she doesn't cook for shit! I guess that's what happens when you hit your 30s, it goes downhill.

OK, it's not going downhill, I am the strongest I have ever been now, it's just that I am probably 15-18% BF and I would like to be 10-12%. I keep saying when I get my new house in a year or so, I will get one with a big yard and build a hockey rink in the back and just play hockey every day, I am sure that will lean me out a bit.

Posted by: Stewart20

oh and while i dont drink it often, muscle milk is pretty damn tasty...i like the vanilla cream ready to drink ones, it is damn yummy

Posted by: AKIRA

I havent had any mixed with milk in a while, but Ive had some at the gym on my way out. $4.50 for 2 scoops and iced water? Fuck that and fuck them.

When I started working out, I ate like shit. Kinda like always on a shitty, dirty bulk. It worked. But then I got a taste for beer and now i dont look as cut.

This is the most strict ive been with diet and I think the dedication is just going to get bigger, so after I gain some more weight, Ill cut and do my best to have a six pack at a relaxed state.

Posted by: Stewart20

well, if you decide to use that workout template, cool, I will be checking in to check how you like it and what kind of progress you get on it

Posted by: AKIRA

Active Stretch (new ones)

Warm ups..
Dragon Flags
Pendelums
Stability Ball Crawl outs

ATG Squats
The bar for 8 reps
135lbs for 2 sets, 8 reps
205lbs for 4 sets, 8 reps (2:15 RI)

SLDL
135lbs for 8 reps (DOH...."oh shit")
205lbs for 4 sets, 8 reps (2:15 RI; alternating staggerred grip)

Flat DB Press
60lb DBs for 2 sets, 6 reps
95lb DBs for 3 sets, 12 reps (90 sec RI)

DB Rows
95lb DBs for 3 sets, 12 reps (90 sec RI)

Seated Calf
3 plates for 3 sets, 10 reps (60 sec RI)

Static Stretched (new stretches)

Whoa was I dizzy today.

I can NOT do heavy deads the same day I do ATG squats. I just cannot. My back was prety inflammed. Funny though, by the time I got to DB Presses, it was gone. I dont want to sacrafice intensity, but its either that or move some shit around.

Anyway, Squats were hard and boy was I pissed. I got so frustrated with panting after my 3rd set. I couldnt beleive this shit was this hard.

I gave myself some good rests before deads came along, but it wasnt enough. I was out of breath. However, the exercise did get easier. Well what I mean was my breathing caught up.

DB Presses AND Db Rows were 1 rep beyond failure. I pushed through it.

Yea, nigga, no pussies around these parts.

Seated Calfs were too heavy. Couldnt get a good ROM.

....guess some pussy showed up afterall.

Posted by: KelJu

Quote:

Originally Posted by AKIRA

Active Stretch (new ones)

I can NOT do heavy deads the same day I do ATG squats. I just cannot. My back was prety inflammed. Funny though, by the time I got to DB Presses, it was gone. I dont want to sacrafice intensity, but its either that or move some shit around.

Anyway, Squats were hard and boy was I pissed. I got so frustrated with panting after my 3rd set. I couldnt beleive this shit was this hard.

I totally understand you on that one dude. After deadlifts, my lower back is so fucking swollen and inflamed. The shit hurts 3 hours later, then finally goes away after sleeping on my hard ass mattress. My back would snap like a twig if I did heavy deadlifts followed by heavy squats.

Posted by: AKIRA

Active Stretched

Warm ups..
Bird Dogs on ball using one arm
Ball Crunches
Bridge off the floor, back was elevated
Ball Rollouts, bringing my knees to my chest
Scarecrows

Standing OH BB Press
The bar for 6 reps
95lbs for 2 sets, 6 reps
155lbs for 8 reps (too heavy)
145lbs for 3 sets, 8 reps (2:15 RI)

Weighted Supinated Grip Chin Ups
BW for 6 reps
25lbs for 4 sets, 8 reps (2:15 RI)

Unilateral Leg Press
4 plates for each leg for 3 sets, 12 reps (90 sec RI)

Reverse Hyperextensions
BW for 3 sets, 12 reps (75 sec RI)

DB Shrugs
85lb DBs for 2 sets, 12 reps (30 sec RI)

Static Stretched

I thought I was going to fail on OH presses, but it panned out. Go up maybe 5 lbs?

Chin ups can go up 10lbs.

I opted for the Unilateral Leg Press since this is a day after heavy legs. Considering I worked out yesterday, this was a fine intensity.

Now the reverse hyperextensions were done differently and it made a world of a difference. I took a decline bench thats for abs primarily. I set it to be parallel to the ground and placed a 22" ball on the bench. I laid on the ball, held onto the sides of the bench and wha-la! My legs were elevated enough to do some real good reps. This did, however, inflammed my back. I think I hyperextended...

Threw in shrugs cuz I will do calves again next time I workout. I might cycle these.

Posted by: goob

Nice work on the OH press, that's a good lift.

Take it the supinated chin-ups mean an underhand grip?

Posted by: Double D

Check my journal out I got me some DB shrugs in there as well!

Posted by: AKIRA

Quote:

Originally Posted by goob

Nice work on the OH press, that's a good lift.

Take it the supinated chin-ups mean an underhand grip?

Yeah.

Ya know whats funny? One of the first days I was convinced that maybe doing arms was a waste, I decided to do underhand grip chin ups and I was sore as hell. Worked like a charm!

Never happened again.

Posted by: Double D

I think the debate rages on about doing arms is a waste. My arms always feel much fuller whenever I do arms. But like my buddies always say, your arms make you look funny. I say why, they always say they dont fit your chest. I always give them the big fuck you. But over the winter my chest and back have really balooned back to where they used to be. Sweet deal!

Posted by: goob

I never do arms. Outside of the occasional Tricep extentions and skullcrushers, they are never done. It's a very rare occurance I'll throw in bicep work.

They get enough work in all other lifts.

Underhand grip is great, so much easier to do than overhand pullups.

Posted by: Double D

My biceps are a lagging bodypart so every once in a while they need attention.

Posted by: Stewart20

If you do some of your big back work with an underhand grip, I think that in itself will take care of the curls. Same with triceps, if you press big, your arms will be big. I will take a 300 pound bench press over a 135 pound skull crusher and a chinup with 75 pounds hanging off my waist over 55 pound DB curls anyday.

Besides, I don't even enjoy curling anymore believe it or not. When I try to do them I wind up stopping and switching to a compound exercise, cause I just can't be bothered with them anymore. If I am going to waste my enegy on something, it is going to be something worth my while.

Posted by: Stewart20

Quote:

Originally Posted by Double D

My biceps are a lagging bodypart so every once in a while they need attention.

how can you DB row 130 lb DBs and call your biceps a lagging body part??

Posted by: AKIRA

Quote:

Originally Posted by Stewart20

how can you DB row 130 lb DBs and call your biceps a lagging body part??

Interestingly enough, I can row that weight (yes 130s DD, but with straps), but if I wanted to curl for reps, my biceps' strength will be the same as it was.

Although, maybe slightly better. I was curling 45s for a set of 12 reps, but 45s really arent shit. My arms' strength went up 10lbs from 2 years ago when I stopped doing dedicated arm workouts? 2 years = 10lbs?!

In any case, i really dont care, its just an odd realization and proof that size and strength can and are 2 different beasts.

Posted by: AKIRA

Active Stretched

Warm ups..
Planks w/hip abduction (3x as hard as hip extensions)
Dragon Flags
A shit load of warm up deadlifts. Changed form.

Conventional Deadlifts
135lbs for 6 reps
185lbs for 6 reps (including warms, all warm ups had DOH grip)
245lbs for 4 sets, 8 reps (2:30 RI; staggerred grip)

Bulgarian Squats

30lb DBs for 6 reps
50lb DBs for 4 sets, 8, 8, 6, reset, 2, 8 (2:30 RI; 3rd set had a failure)

Seated OH DB Press
50lb DBs for 2 sets, 6 reps
90lb DBs for 10 reps (too heavy)
80lb DBs for 2 sets, 9, 8 (90 sec RI; I was too pooped)

Wide Grip BW Pullups
3 sets, 12, 12, 6, reset, 2 (90 secRI; failed)

Calf Press on Linear Leg Press
3 plates on each side for 4 sets, 10 reps (45 sec RI)

Static Stretched

First two workouts were phenominal. Next 2?

I tried to start my deads lower, trying a possible easier approach in maintaining a neutral spine. It worked, but I was distracted by the bar moving around my FUCKING knees. My shins got a lil banged up, which is fine, but jesus christ. I might have to stick to this weight to get this down better.

ALSO..my back does get inflammed when I do deads, but it really feels like a blood filled muscle. Its a lil discomforting afterwards, but I am either standing or sitting upright. The feeling is the same if I did close grip bench press, did a set, then leaned on a ledge with my arms straight...my triceps would feel inflammed cuz their active! Anyway, no pinching, burning, or sharp pains...

Bulgarians...god dammit. Good day!

DB Presses sucked. I really thought I could do these, but I was too winded.

Same story with the pullups.

Calves were boring, but I upped the volume.

Posted by: Stewart20

Quote:

Originally Posted by AKIRA

First two workouts were phenominal. Next 2?

when i gave you that original idea, I didn't envision you doing what you are doing this week. I know you said you wanted to do a certain type of thing, so I modified the template to give you what you wanted, but looking at your workouts for this week, I don't think it's gonna work for you, there is too much overlap of stuff, and you are probably overworking certain things.

I would modify what you are doing back to what I originally listed, if you want to keep the same template, or if you want to keep the same workouts you are doing, definitely add some rest days in there, go every other day at the very least, cause the back to back stuff the way you are doing it is going to kill you fast

Posted by: goob

50 lb bulgarians for 4 sets??? Good fucking job.

Foretting the deads etc., adding dragon flags to a wo consisting of dragon flags is madness.......

....my sort of madness. Good work.

Posted by: AKIRA

Stewart...oh I think I just had a bad day. Sometimes when I drink these Monster energy drinks, I shorten my Rests thinking I have enough energy to start a new set, then I suffer. It then stacks. I did go to the gym 2 days in a row, but that was cuz of time. I am enjoying my day off today and possibly tomorrow too. In any case, I think I was just going too heavy on the DB Presses. 90lb OHs after deads and bulgarians? What was I thinking? I WAS going to do the pullups before the DBs, but I wanted to lift the heavier weight first. Lesson learned.

goob..I honestly thought my 'upper' abs were going to tear from my rib cage. Certainly felt a bit scary. The bulgarians almost made me flip out. I was so frustrated with my grip + being out of breath + losing balance...

The dead lifts made my legs wobbly, so naturally, doing a following workout thats on one leg puts my balance to the test.

Posted by: Double D

I never said my biceps were lacking strength, but they are indeedy lacking size. My triceps are awefully big, which in turn makes my biceps look not so big. Big difference training for size compared to training for strength.

Posted by: AKIRA

Not sure what my biceps' deal is, but to tell you the truth, id like them to be more cut than big.

Stewart, yeah, I am actually really enjoying this split thus far. I am kinda pissed I havent been back to the gym since. Damn Memorial weekend + gym hours.

Posted by: ReproMan

I heard this weekend your gym is closing it's doors fairly soon from a pretty reliable source.

Apparently they are completely upside down in there, they can't finish the build out and got no where near the memberships they thought they would.

Just what I heard though, not 100% sure but it might be worth some investigating.

Posted by: AKIRA

That will be A-ok with me. The money that Ive spent on the contract is up in August, so I wont be losing much money.

I spoke to Julie (the manager) yesterday about cancelling a contract (I was really talkign to her about training..no seriously) and she said 60 days notice and no cancellation fee. Ill read over my contract sheet to confirm, but thats not bad.

Remember, I would still be paying under $40 there, even in a year (that I know is in the contract), so its cheap for me all around.

Posted by: ReproMan

Quote:

Originally Posted by AKIRA

That will be A-ok with me. The money that Ive spent on the contract is up in August, so I wont be losing much money.

I spoke to Julie (the manager) yesterday about cancelling a contract (I was really talkign to her about training..no seriously) and she said 60 days notice and no cancellation fee. Ill read over my contract sheet to confirm, but thats not bad.

Remember, I would still be paying under $40 there, even in a year (that I know is in the contract), so its cheap for me all around.

Yeah, I just didn't want you to get ready for a workout and show up to a locked gym.

Posted by: AKIRA

That has happened to me before. Club Nu did that. They burned their gym down for insurance fraud one day me and Ryan arrived at the gym.

Shitty too, it was the BEST gym Ive been to. Lit up nicely, nice "black & white" cheetah colored pads (I only mention it cuz it matched everything), good music, nice people, clean bathrooms, hot fucking girls...the best girls.

You heard they were going out of business cuz they got upside down? Hmm. i dont put too much stock into rumors, just like they were going to get rid of the heavier DBs.

I dont think the place will last though, so I will just wait patiently.

Posted by: ReproMan

It was actually Dr. Farrow that told me, he's usually on top of things.

Posted by: AKIRA

Ruh Roh.

Dr. Frank told me (when it first opened) lots of people were pissed and not going over.

Since theyve lowered their prices its gotten a lil more corwded...slightly.

Posted by: Stewart20

Quote:

Originally Posted by Double D

I never said my biceps were lacking strength, but they are indeedy lacking size. My triceps are awefully big, which in turn makes my biceps look not so big. Big difference training for size compared to training for strength.

i think everyone is getting carried away with this "train for size" or "train for strength stuff". I mean, unless you are doing singles for every exercise for every workout and you aren't eating much, yeah, then maybe you can say you "train for strength" only. I believe everyone that works out that is *natural* is strength training, and the size is just a side effect that naturally comes with a certain diet while getting stronger. Sure, a juicer can say they "train for size" because they have the impements to specifically get bigger in place (steroids).

Posted by: AKIRA

Thats what my plan was from the very get go..years ago! Lift heavier and heavier and the size will come.

Of course, back then I never thought to put variables into it.

Bench day is tomorrow...wonder where I am at.

Posted by: Double D

Quote:

Originally Posted by Stewart20

I will disagree with this everytime. I know the once I started training with reps in the 3 rep range my size went absolutly no where. In the past 3 months or so I have switched to higher reps which has really helped with my overall size, well that and rest in between sets.

Posted by: Stewart20

Quote:

Originally Posted by Double D

then we will agree to disagree I guess

there is no way you can, for example, bench press 350 x 3 and have small arms, shoulders and chest. There is no way you can deadlift 500 x 3 and have small legs and back.

Posted by: AKIRA

Well, Id have to say it took some time and some possible higher rep schemes to get to that point. I mean to do X weight for 3 reps from the very start of weightlifting until a 350 bench and a 500 bench.

The true test would be comparison. Two people with relative maxes. One does a 8-12 rep range and the other sticks with max strength numbers 3-8 reps. Same diet and same length of training time. Some things must be different within the workouts themselves, such as RIs, frequency, exercise selection maybe? Maybe not that one.

Testing would be devised of tape measurements.

I gotta say, if I gained 5 lbs of muscle with the max strength template, but my numbers went up by 20lbs, Id wonder if that accomplishment would outweigh the other template, even if I gained 10-15lbs.

Posted by: ReproMan

I had to borrow Morgans, Big John n Chuck's bedroom shot. Too good.

Posted by: BoneCrusher

Quote:

Originally Posted by ReproMan

I had to borrow Morgans, Big John n Chuck's bedroom shot. Too good.

LOL ... that kicks ass. Big John has lost all that fat and looks like he's ready for a good roll ...

Posted by: ReproMan

Quote:

Originally Posted by BoneCrusher

LOL ... that kicks ass. Big John has lost all that fat and looks like he's ready for a good roll ...

Posted by: AKIRA

Quote:

Originally Posted by ReproMan

I had to borrow Morgans, Big John n Chuck's bedroom shot. Too good.

Best avatar ever. Be sure to post up in the avatar thread.

Today at Open Chat.

Posted by: AKIRA

Active Stretched

Warm ups..
Floor Bridges w/marching (extra reps)
Cable Crunches (95lbs I think)
Arm Circles (both ways)
Scarecrows

Barbell Bench Press
95lbs for 3 reps
135lbs for 3 reps
155lbs for 3 reps
185lbs for 3 reps (30 sec RI)
225lbs for 2 sets, 8 reps (2 min RI)
245lbs for 2 sets, 8 reps (2 min RI)

Barbell Rows
65lbs for 5 reps
95lbs for 5 reps
135lbs for 5 reps
185lbs for 5 reps
225lbs for 3 sets, 8 reps
same weight, failed at rep 5, tried another, nope (2 min RI; with straps)

Levered Hammer Strength Squat
1 plate on each side for 3 sets, 12 reps (90 sec RI)

Hamstring Curl
95lbs for 3 sets, 12 reps (<90 sec RI)

Hise Shrugs
185lbs for 2 sets, 12, 15 (30 sec RI)

Seated Calf
2 plates + 25lbs for 3 sets, 12 reps (30 sec RI)

DB Static Holds
90lb DBs for 3 sets of 30 sec (15 sec RI)

Static Stretched

Good bench day.

Barbell Rows.

<~good smiley. These went down, badly. I wanted to say it was fatigue, but no, it was strength. I will have to either switch to Yates Rows, Spider Rows, or just lower the weight. I am opting for lowering..what do you girls think?

First time I used a squat-machine. Not bad. Decent burn for the weight and the reps.

Hamstring curls were a cunt hair easy.

Hises were thrown in cuz I wanted to!

Calves were TOUGH. LOVED THEM. (weird to say that considering I find them boring usually)

I had to throw in some holds cuz of the straps that were used. I may not use straps for my possible lighter rows, but I will for deads.

OK! I got an idea for the new workout week. I pissed and moaned last time about ATG Squats on the same day as SLDLs. This is what I came up with..just a simple twist:

Quote:

Originally Posted by Stewart20

Workout A
Overhead PRess 4x8
SLDL 4x8
DB Bench press 3x12
Rows 3x12

Workout B
Squats 4x8
Chinups 4x8
leg press 3x12
glute ham raise 3x12

workout C
Deadlifts 4x8
Front Squats 4x8
pullups 3x12
DB shoulder Press 3x12

workout d
bench press 4x8
Barbell rows 4x8
leverage squats 3x12
hamstring curls 3x12

I switched the OH Presses with Squats. So its liek this...

upper heavy
lower heavy
upper reps
upper reps

lower heavy
upper heavy
lower reps
lower reps

lower heavy
lower heavy
upper reps
upper reps

upper heavy
upper heavy
lower reps
lower reps

ITs a good balance, at least I think so.

8 x upper
8 x lower
4 x heavy lower
4 x heavy upper

I am taking tomorrow off.

Posted by: Double D

Quote:

Originally Posted by Stewart20

then we will agree to disagree I guess

there is no way you can, for example, bench press 350 x 3 and have small arms, shoulders and chest. There is no way you can deadlift 500 x 3 and have small legs and back.

I suppose you can get bigger in that aspect, but there is such a thing as lifting for size. There are plenty of guys who are bigger than me (muscle wise), I can lift more weight than them. Answer me that?

Case and point. I have a buddy I used to workout with about 3 years ago. In that time he has put on about 35lbs. He looks pretty damn big and you would think his bench would be over 350. But the fact is he cant even bench 300lbs. Explain that. Your point is good, but mine is as well.

Posted by: Double D

You maybe able to out bench me now. Have your bench numers went up?

Posted by: AKIRA

Eh. No. Last time I made a 3x8-10 rep scheme of 225 I had trouble, but I think my rests were far shorter. 245 should be childs play my friend. I was doing 3 sets of 8 of 275.

Ill get it again.

My goal will be to combat frustration. At some point, I am going to be pissed off so badly, that Ill have to train for max strength again. RIght after I gain my pride back, its time to cut.

Posted by: Double D

Whenever I was benching 365 about 5 years ago I would get 300 for about 6 or so reps, I want back to that!

Posted by: AKIRA

Thinking of getting rid of the barbell rows, guys. The replacement would be a hammer strength row or a spider row. DB rows will remain.

Thoughts?

Posted by: ReproMan

Quote:

Originally Posted by AKIRA

Thinking of getting rid of the barbell rows, guys. The replacement would be a hammer strength row or a spider row. DB rows will remain.

Thoughts?

You know me, I love HS machines.

Wish my gym had em..

Posted by: AKIRA

The one at Grand Island isnt like the one that was at Golds (the st lucie west golds has that one too). The HS row Golds has/had is better than this upgraded one.

The older one that I know uve used has a handle that is lower. Almost like youre pulling the weight from a position thats parallelt to your pelvis and when its pulled its now right at the start of your ribs.

The new one? Its like pulling a weight over a humpback. Plus it starts higher. It starts just under the ribs, goes parallel to your shoulders, then finishes at the pecs.

Posted by: ReproMan

Quote:

Originally Posted by AKIRA

The one at Grand Island isnt like the one that was at Golds (the st lucie west golds has that one too). The HS row Golds has/had is better than this upgraded one.

The older one that I know uve used has a handle that is lower. Almost like youre pulling the weight from a position thats parallelt to your pelvis and when its pulled its now right at the start of your ribs.

The new one? Its like pulling a weight over a humpback. Plus it starts higher. It starts just under the ribs, goes parallel to your shoulders, then finishes at the pecs.

Sounds like it sucks, I'd have to check it out.

Posted by: AKIRA

Active Stretched

Warm ups..
Longer Planks
Longer Oblique Planks
Crab Walks
Single Leg RDL

Standing OH BB Press
The bar for 6 reps
65lbs for 6 reps
95lbs for 6 reps
150lbs for 4 sets, 8 reps (2 min RI)

SLDL
135lbs for 8 reps
210lbs for 4 sets, 8 reps (2 min RI; DOH first 2 sets, then staggered grip)

Flat DB Press
60lb DBs for 8 reps
95lb DBs for 3 sets, 12 reps (90 sec RI)

DB Row
95lb DBs for 3 sets, 12 reps (90 sec RI)

Horizontal Calf Press
130lbs for 8 reps
170lbs for 4 sets, 12 reps (45 sec RI)

Static Stretched

Cycle for 26 min (unexpected delay)

Good day. My legs were shaking when I did my OHs. I wonder if its cuz of my long planks? Long,

one was 2 min, the other was 1 min. The Obliques were 60s each too.

SLDLs were easy.

Both the rows and the presses were hard as fuck, plus, they are the same weight as last week's.

Calves were easy.

Maximum Pump is finished. CEE still running strong. After thats gone, I am supplement free until my cutting phase.

Posted by: ReproMan

Ok, so I had a late night cheat meal last night....

Posted by: AKIRA

Walked on the treadmill for 10 min while sipping Redline

Active stretched

Warm ups..
Floor bridges on hands
Ab rollouts
1 legged Squats

ATG Squats
135lbs for 6 reps
210lbs for 4 sets, 8 reps (2:15 RI)

Weighted supinated, close grip Chin Ups
BW for 2 sets, 6 reps
35lbs for 4 sets,