Another Training Log - 2005

LAM · 10-23-2004, 03:04 PM

Right now I'm on the road to a lean 260 @ single digit bodyfat, now at 245 @ 11%

Basically following a Mon-Wed-Fri training schedule, hitting each body part 2x in a 7-8 day period. Utilizing a low volume routine with a lot of rep-pause sets.

LAM · 10-23-2004, 03:12 PM

Hack Squat

1x20@135
1x20@225
1x15@315
1X20@405 Rest-Pause, Working Set

Back Squat

1x20@250

Standing BB Straight Bar Curl

1x20@45
1x20@65
1x15@85
1x15@120 Rest-Pause Working Set w/ 20 sec static hold at end

Incline DB Hammer Curl

1x20@25
1x15@30
1x10@40 Straight Working Set

SLDL

1x20x135
1x15x185
1x12x225 Rest-Pause Working Set

Lying Leg Curl

1x20@60
1x15@85
1x15@105 Rest-Pause Working Set

* 15 minutes of light-cardio performed before and after training

M.J.H. · 10-23-2004, 03:17 PM

Good luck LAM! Workout looks solid.

Cold Iron · 10-23-2004, 03:36 PM

Them some high reps.

LAM - are you a believer that there is no specific rep range for optimal hypertrophy?

LAM · 10-23-2004, 04:34 PM

I follow the basic periodization principles so I do vary my rep ranges. but for legs I generall stick to medium reps.

IMO..high-reps are like 40-60 reps which I do when I do triple and quadruple drop sets on the leg press and hack squat..

PreMier · 10-23-2004, 04:54 PM

This will be cool to follow. I am sure you will hit your goals.

JerseyDevil · 10-23-2004, 08:55 PM

Now THIS is a journal I'm going to be sure to follow.

**P-funk** · 10-23-2004, 08:58 PM

cool, a journal from LAM! I'll check this out also.

**Mudge** · 10-24-2004, 01:08 AM

I'll be watching

**P-funk** · 10-24-2004, 07:20 PM

Quote:

Originally Posted by LAM

I follow the basic periodization principles so I do vary my rep ranges. but for legs I generall stick to medium reps.

IMO..high-reps are like 40-60 reps which I do when I do triple and quadruple drop sets on the leg press and hack squat..

how often do you vary your rep ranges? week in and week out? every three weeks?

LAM · 10-25-2004, 12:34 PM

Quote:

Originally Posted by P-funk

how often do you vary your rep ranges? week in and week out? every three weeks?

I usually go around 3-4 months at 8-20 reps like when I'm bulking. then I'll do high-rep work for like 2 months. not that I think about it, I don't do any low rep work...but I probably would if I had a decent spotter or training partner

LAM · 10-25-2004, 12:42 PM

Decline BB

1x20@135
1x20@185
1x15@225
1x20@315 Rest-Pause Working Set

Incline DB Fly

1x10@35
1x10@35

Standing Press

45 lb bar x 20
1x20x95
1x20x135 Rest-Pause Working Set

V-Bar Tricep Pushdown

1x20@80
1x20@120
1x20@140 Straight Working Set

T-Bar Rows

1x20@90
1x20@90
1x15@135
1x15@180 Straight Working Set

DB Pullover

1x10@65
1x10@65

Donkey Calf Raise

1x20@65
1x20@105
1x20@125
1x20@145 Straight Working Set

* 15 minutes of light-cardio performed before and after training

LAM · 10-27-2004, 02:13 PM

Leg Press

1x20@135
1x20@225
1x20@405
1x20@675 Straight Working Set
10 sec rest then
Drop Set from 495 > 225 to eccentric failure

Leg Extension

1x15@80
1x15@100
1x15@135 Straight Working Set

EZ-Bar Curl

1x15@45
1x15@65
1x10@85
1x10@110 Straight Working Set

Seated Hammer Curl

1x10@25
1x10@25
1x10@35 Straight Working Set

Standing Leg Curl

1x20@40
1x20@60
1x20@120 Straight Working Set

Seated Leg Curl

1x15@100
1x10@140 Straight Working Set

Standing Calf Raise

1x20@120
1x20@150
1x20@175 Straight Working Set

* 15 min of light cardio before and after training

Duncans Donuts · 10-27-2004, 03:11 PM

I'll enjoy watching this..

nikegurl · 10-27-2004, 04:54 PM

i'll be snooping around as well.

BulkMeUp · 10-28-2004, 02:58 PM

I shall be studying this journal as well.

LAM, how long does each of your wo session take?

**CowPimp** · 10-29-2004, 12:28 AM

I will definitely check out this journal. I have always been curious to see the type of workouts you do. Nice BB declines by the way.

yellowmoomba · 10-29-2004, 06:19 AM

You are a strong MoFo LAM!! 20 rep Hacks with 405!! Then doing 20 @ 250 back squats..........Nice going!!

I love doing high rep squats!!

LAM · 10-29-2004, 11:14 AM

Quote:

Originally Posted by BulkMeUp

I shall be studying this journal as well.

LAM, how long does each of your wo session take?

with the 15 minutes of pre & post WO cardio just about 1.5 hours total...

Paynne · 10-29-2004, 11:57 AM

How long have you been doing this type of wo?
About how long are your pauses, and how often within a set do you do them?

LAM · 10-29-2004, 02:30 PM

Quote:

Originally Posted by Paynne

How long have you been doing this type of wo?
About how long are your pauses, and how often within a set do you do them?

I just really started it the other week. I haven't done any pressing movements in about 3 months due to a tendon injury in my left tricep so it's definetly kicking my ass. I use about a 15-20 second pause to finish out the set.

LAM · 10-30-2004, 12:49 PM

Incline BB

1x20@135
1x20@185
1x15@225
1x20@315 Rest-Pause Working Set

Incline DB Fly

1x10@45
1x10@45

Seated DB Press

1x20@40
1x10@65 Straight Working Set

BB Rows

1x20@90
1x20@90
1x15@135
1x12@225 Straight Working Set

DB Pullover

1x10@65
1x10@65

Tricep Rope Extensions

1x20@80
1x20@90
1x15@105 Straight Working Set

Seated Calf Raise

1x20@45
1x20@105
1x20@125
1x20@145 Straight Working Set

* 15 minutes of light-cardio performed before and after training

Cold Iron · 10-30-2004, 02:04 PM

1x20@315 Rest-Pause Working Set

ok, now if i knew what these rest-pause sets were, i'd probably even be more impressed....

do you just pause at the bottom of your lifts for a couple seconds?

LAM · 10-30-2004, 03:10 PM

Quote:

Originally Posted by Arnie's left nu

1x20@315 Rest-Pause Working Set

ok, now if i knew what these rest-pause sets were, i'd probably even be more impressed....

do you just pause at the bottom of your lifts for a couple seconds?

I do as many reps possible in a row then depending on the exercise you will rack the weight for 10-20 second and finish out the set.

**Mudge** · 10-30-2004, 07:21 PM

Doggcrap rest-pause style, not rest-pause in the traditional sense. Its a nice changeup if nothing else.

bludevil · 11-01-2004, 10:05 AM

Lam, I'm very interested in your diet. Aiming for 260 with single digit bodyfat is very impressive. Just wondering what type of diet theme are you using.

LAM · 11-03-2004, 05:13 PM

Quote:

Originally Posted by bludevil

Lam, I'm very interested in your diet. Aiming for 260 with single digit bodyfat is very impressive. Just wondering what type of diet theme are you using.

my diet is basically isocaloric. I might eat 4k cals on a good day, right now I am 250 @ 11%...

Monolith · 11-03-2004, 05:27 PM

Whoa... i just saw this journal. You are one gigantic motherfucker. And these lifts are fuckin unbelievable.

10-23-2004, 03:04 PM	#1
LAM Gym ratt/Part-time pimp Join Date: May 2002 Location: Las Vegas, NV Posts: 7,384 Photos: 2	Another Training Log - 2005 Right now I'm on the road to a lean 260 @ single digit bodyfat, now at 245 @ 11% Basically following a Mon-Wed-Fri training schedule, hitting each body part 2x in a 7-8 day period. Utilizing a low volume routine with a lot of rep-pause sets.
	Dumbest statement made in the Anabolic Zone for Nov TBD ----------------------------------------------------- What you talking about Willis ?

10-23-2004, 03:12 PM	#2
LAM Gym ratt/Part-time pimp Join Date: May 2002 Location: Las Vegas, NV Posts: 7,384 Photos: 2	Fri - 10/22/04 - Legs, Biceps Hack Squat 1x20@135 1x20@225 1x15@315 1X20@405 Rest-Pause, Working Set Back Squat 1x20@250 Standing BB Straight Bar Curl 1x20@45 1x20@65 1x15@85 1x15@120 Rest-Pause Working Set w/ 20 sec static hold at end Incline DB Hammer Curl 1x20@25 1x15@30 1x10@40 Straight Working Set SLDL 1x20x135 1x15x185 1x12x225 Rest-Pause Working Set Lying Leg Curl 1x20@60 1x15@85 1x15@105 Rest-Pause Working Set * 15 minutes of light-cardio performed before and after training
	Dumbest statement made in the Anabolic Zone for Nov TBD ----------------------------------------------------- What you talking about Willis ?

10-23-2004, 03:17 PM	#3
M.J.H. Obsessed Elite Member Join Date: Jun 2001 Location: Delaware Posts: 3,587 Photos: 12	Good luck LAM! Workout looks solid.
	Stats! 23 years old, 5'11.5", 206 lbs., ~8% bodyfat 380/455/655 bench/squat/deadlift (current) 405/495/675 bench/squat/deadlift (goals) The M.J.H. Chronicles

10-23-2004, 04:34 PM	#5
LAM Gym ratt/Part-time pimp Join Date: May 2002 Location: Las Vegas, NV Posts: 7,384 Photos: 2	I follow the basic periodization principles so I do vary my rep ranges. but for legs I generall stick to medium reps. IMO..high-reps are like 40-60 reps which I do when I do triple and quadruple drop sets on the leg press and hack squat..
	Dumbest statement made in the Anabolic Zone for Nov TBD ----------------------------------------------------- What you talking about Willis ?

10-23-2004, 04:54 PM	#6
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,081 Photos: 2	This will be cool to follow. I am sure you will hit your goals.
	P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

10-23-2004, 03:36 PM	#4
Cold Iron High $ociety Join Date: Jul 2003 Location: ONtario Posts: 1,615	Them some high reps. LAM - are you a believer that there is no specific rep range for optimal hypertrophy?

10-23-2004, 08:55 PM	#7
JerseyDevil GO Buckeyes! Join Date: Aug 2003 Location: Southern, NJ Posts: 5,180	Now THIS is a journal I'm going to be sure to follow.

10-23-2004, 08:58 PM	#8
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,425	cool, a journal from LAM! I'll check this out also.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

10-24-2004, 01:08 AM	#9
Mudge Pizza the Hut Super Moderator Join Date: Jun 2002 Posts: 23,027 Photos: 1	I'll be watching

10-25-2004, 12:42 PM	#12
LAM Gym ratt/Part-time pimp Join Date: May 2002 Location: Las Vegas, NV Posts: 7,384 Photos: 2	Mon- 10/25/04 - Chest, Shoulders, Triceps, Back Decline BB 1x20@135 1x20@185 1x15@225 1x20@315 Rest-Pause Working Set Incline DB Fly 1x10@35 1x10@35 Standing Press 45 lb bar x 20 1x20x95 1x20x135 Rest-Pause Working Set V-Bar Tricep Pushdown 1x20@80 1x20@120 1x20@140 Straight Working Set T-Bar Rows 1x20@90 1x20@90 1x15@135 1x15@180 Straight Working Set DB Pullover 1x10@65 1x10@65 Donkey Calf Raise 1x20@65 1x20@105 1x20@125 1x20@145 Straight Working Set * 15 minutes of light-cardio performed before and after training
	Dumbest statement made in the Anabolic Zone for Nov TBD ----------------------------------------------------- What you talking about Willis ?

10-27-2004, 02:13 PM	#13
LAM Gym ratt/Part-time pimp Join Date: May 2002 Location: Las Vegas, NV Posts: 7,384 Photos: 2	Wed - 10/27/04 - Legs, Biceps Leg Press 1x20@135 1x20@225 1x20@405 1x20@675 Straight Working Set 10 sec rest then Drop Set from 495 > 225 to eccentric failure Leg Extension 1x15@80 1x15@100 1x15@135 Straight Working Set EZ-Bar Curl 1x15@45 1x15@65 1x10@85 1x10@110 Straight Working Set Seated Hammer Curl 1x10@25 1x10@25 1x10@35 Straight Working Set Standing Leg Curl 1x20@40 1x20@60 1x20@120 Straight Working Set Seated Leg Curl 1x15@100 1x10@140 Straight Working Set Standing Calf Raise 1x20@120 1x20@150 1x20@175 Straight Working Set * 15 min of light cardio before and after training
	Dumbest statement made in the Anabolic Zone for Nov TBD ----------------------------------------------------- What you talking about Willis ?

10-27-2004, 03:11 PM	#14
Duncans Donuts Stay puffed, baby. Join Date: Jul 2004 Location: CA Posts: 2,774 Photos: 2	I'll enjoy watching this..
	"in the howling bleeding nights, the dogs plunge into the Volga and swim desperately to gain the other bank. The nights of Stalingrad are a terror for them. Animals flee this hell; the hardest stones cannot bear it for long; only men endure."

10-27-2004, 04:54 PM	#15
nikegurl Registered User Join Date: Mar 2002 Location: LA, CA Posts: 5,635	i'll be snooping around as well.
	If you want to achieve things that others can't... You have to do things that others won't.

10-28-2004, 02:58 PM	#16
BulkMeUp ..is bulking up! Elite Member Join Date: Apr 2004 Location: Cana-dah Posts: 5,270	I shall be studying this journal as well. LAM, how long does each of your wo session take?

10-29-2004, 12:28 AM	#17
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,405	I will definitely check out this journal. I have always been curious to see the type of workouts you do. Nice BB declines by the way.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

10-29-2004, 06:19 AM	#18
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 5,540 Photos: 2	You are a strong MoFo LAM!! 20 rep Hacks with 405!! Then doing 20 @ 250 back squats..........Nice going!! I love doing high rep squats!!
	My Journal "You are born small and weak... you die small and weak... how you look in between is up to you."

10-29-2004, 11:57 AM	#20
Paynne ╔═╬═╝ Join Date: Feb 2004 Location: Southern NJ Posts: 686	How long have you been doing this type of wo? About how long are your pauses, and how often within a set do you do them?

10-30-2004, 12:49 PM	#22
LAM Gym ratt/Part-time pimp Join Date: May 2002 Location: Las Vegas, NV Posts: 7,384 Photos: 2	Fri - 10/29/04 - Chest, Shoulders, Triceps, Back Incline BB 1x20@135 1x20@185 1x15@225 1x20@315 Rest-Pause Working Set Incline DB Fly 1x10@45 1x10@45 Seated DB Press 1x20@40 1x10@65 Straight Working Set BB Rows 1x20@90 1x20@90 1x15@135 1x12@225 Straight Working Set DB Pullover 1x10@65 1x10@65 Tricep Rope Extensions 1x20@80 1x20@90 1x15@105 Straight Working Set Seated Calf Raise 1x20@45 1x20@105 1x20@125 1x20@145 Straight Working Set * 15 minutes of light-cardio performed before and after training
	Dumbest statement made in the Anabolic Zone for Nov TBD ----------------------------------------------------- What you talking about Willis ?

10-30-2004, 02:04 PM	#23
Cold Iron High $ociety Join Date: Jul 2003 Location: ONtario Posts: 1,615	1x20@315 Rest-Pause Working Set ok, now if i knew what these rest-pause sets were, i'd probably even be more impressed.... do you just pause at the bottom of your lifts for a couple seconds?

10-30-2004, 07:21 PM	#25
Mudge Pizza the Hut Super Moderator Join Date: Jun 2002 Posts: 23,027 Photos: 1	Doggcrap rest-pause style, not rest-pause in the traditional sense. Its a nice changeup if nothing else.

11-01-2004, 10:05 AM	#26
bludevil To God be the Glory Join Date: Jan 2001 Location: WeightRoom Posts: 1,567 Photos: 25	Lam, I'm very interested in your diet. Aiming for 260 with single digit bodyfat is very impressive. Just wondering what type of diet theme are you using.

11-03-2004, 05:27 PM	#28
Monolith OMGWTFBBQ Join Date: Feb 2003 Location: MA Posts: 4,002	Whoa... i just saw this journal. You are one gigantic motherfucker. And these lifts are fuckin unbelievable.
	http://www.ncf.carleton.ca/~ek867/dexamyl.jpg