LoadedBats

I missed Monday's workout due to car issues. And tuesday's I had plans with the wife. So I had to double up Monday with Wednesday.

Anyhow....

Back Squats
135x5
155x5
185x5
225x3
245x2
275-2x5
315x1

Close Stance Pause Squats - (Paused for 3-4 count in the hold) 225 - 2x8

Bench Press
Barx12
135x5
155x5
185x5
205x3
235-2x5
185x8

Bent Over BB Rows
105 x 10
135 - 4x10,10,10,8

Rear Delt Machine - 105?? - 4x12 Last set was a drop set with static holds.

I'm
Out.

LoadedBats

Chin-ups - BW - 4x8,8,7,6
Bent-over BB rows
135 - 2x10
155 - 2x8

WG Lat-Pulls - 165 - 4x8
CG Seated Rows - 145 - 4x10
DB Curls - 3x12
Hammer Curls - 2x10

LoadedBats

Front Squats
95x8
135x5
155x5
185x5
205x3
225x3
(Belt)
245x3
275x1
285x1
305x1

Rack Pulls - Mid Shin Level
135x10
225 - 4x10

Leg Press - 440 - 3x12

Out.

LoadedBats

MG Floor Press:
barx8
95x8
135x8
155x5
185x3
205x3
225x3
245 - 2x3
255 - 1x2
185 - 1x12,1x10

Low Incline BB Press:
135x10
185 - 3x8

Standing BB Military:
115 - 3x8

Db laterals:
25's or 30's - 3x15,12,12

WG Tricep Pressdowns S/S Skull Crushers - 3x10-12 each

Note: I fucked around with DB fly's in there somewhere, but they were light and not worth mentioning.

I typically can't ever do skullcrushers (or lying tricep barbell extensions...whatever you wanna call them) because they kill my right elbow. When i used to do these i kept my wrist straight/fixed....however, i noticed when i curl my wrist while doing these the pain is gone....interesting.

katt

What is the MG floor press???

That's crazy that your pain goes away when your wrist is bent.. maybe someone here can shed some knowledge on that one..

LoadedBats

Medium Grip Floor Press.

the grip is just that, a standard grip like i would on a bench. The Floor Press is one of my favorite movements, here's a link to show you what it is.

Barbell Floor Press

it's a variation press to help with lock out and raw pressing strength on the bench. I like it because it takes stress off of my shoulders, but still allows to hit the primary movers with a heavy load. I used a barbell last night, but I really like using Dumbbells more.

You can use it for Bodybuilding purposes as well, lower the weight a little and bang out higher reps. I did that at the end of my pressing last night and it works well.

Yeah the wrist thing is different. when I'm doing extensions I curl the wrist forward, away from my face towards my elbows....i don't know, it's pain free and it seems to help.

katt

I haven't seen anyone at our gym do those before.. One thing about these journals.. you learn alot. Thanks!

the other half

great numbers on the front squats the other day, thats brutal.
elbow pain seems to be the new fad in the journals lately.
that floor press looks interesting, may have to try that someday.

"katt's spotter"
" its not how much u can benchpress. its how much other people think u can." bob chicherillo

LoadedBats

Thanks man, I love Front Squats. I'm convinced if i push hard enough, i can front squat more than I can Back squat. If anything, it'll just make my back squat stronger as well.

LoadedBats

I did kardeeyo this morning, 30 minutes, incline walking on the treadmill: Incline - 10.5, speed - 3 mph

I try to do this 3 - 5 times a week.....but lately it's been more like twice a week.

Since this is my journal....and the only people who read it are Otherhalf, and his wife Katt. I'm gonna rant a little. I never post my thoughts on diet and cardio.....I enjoy training with weights a lot, and like to hear and share opinions on that kind of stuff.

However, when it comes to Diet and Cardio.....i don't like the billion's of opinions that go with it. But, since I'm on my lunch break and got finished early, I'm gonna rant about some things....

- I hate how people worry over the most trivial shit when it comes to diet. Unless your a physique competitor, or competing in some sport which requires weight classes, why the fuck do people worry about the most minute details instead of just being consistent with the basics?? My diet is boring as hell, but it's cheap and it works.


Protein - Eggs, Egg Whites, Chicken, Turkey, STEAK, some pork, Venison, tuna, Whey Protein Powder.

Carbs - Oats, Brown Rice, Red Potatoes, Veggies

Fats - Peanut Butter, Olive Oil, Fish Oil Caps, Whole regular ass Butter

Lots of Salt, unless I'm trying to drop water weight.

I rarely have a PWO shake....I typically eat dinner, which is some type of meat, with 2 baked red potatoes or some rice, and some veggies.

It blows me away how some people won't eat anything with some saturated fat like red meat or whole eggs, thinking it's the devil, and will give them an instant heart attack and make them obese, then go on about how they load up there PWO shake with dextrose/maltodextrin or skim milk and fruit.......

It also annoys me how whenever a person who is just looking to drop some fat and get into decent shape asks about cardio, everyone says "do HIIT!! it's the best way to do cardio with out losing muscle!!" ...Bullshit...if that was the case, then why does every single physique competitor and most powerlifters use steady state to drop fat?? Isn't the whole purpose of their respected sport, to retain as much muscle as possible while dropping body fat?? And I swear to god I don't even want to hear it if your gonna say "genetics!! Steroids!!" If that's your excuse, your an idiot.

Side note: Pro bodybuilders are on roids and have great genes...but on top of these things, don't you think they would still use the most effective means to gain muscle and lose fat???


HIIT is awesome for conditioning a person. It's far more effective than Steady State in that aspect. I used to do it, but then i realized i'm not in sports anymore, I have no plans to compete in anything right now, and I'm not in a career which requires me to be in top condition. It's harder on my joints, especially for people who weigh over 200lbs, and especially when you combine it with weight training. I weight train to get stronger and build up muscle, and I use boring ass steady state cardio (1st thing in the morning on an empty stomach no less....GASP!!) to keep my body fat lower, while keeping as much muscle as possible, and for general health purposes.....and ya know what...it works.

Just a note, when i say steady state, I don't mean Jogging or running for long periods....i mean shit like power walking, incline walking, stair walking, biking, etc.....Lower intesity activity that doesn't require the body to burn glucose as the sole fuel source.

LoadedBats

Chin-ups - BW - 4x9,8,8,6
Bent-Over BB Rows - 135-2x12, 155-2x10,8
WG Lat Pulls - 165 - 4x8, Lat set was a drop set for a bunch or reps.
CG Seated Rows -?? - 3-4 x 10-12
Rear Delt Machine - 120 - 4x12
BB curls & Hammer Curls - 3x10-12 each

LoadedBats

Back Squat
barx8
135x5
185x5
225x3
245x3
275 - 2x5
315 - 2x3

RDL's
135x5
235 - 4x8

Leg Extensions S/S Leg Curls - 3x20


Short workout, but effective.

katt

Nice rant LB - I have to comment on the cardio portion.. I do the slow, steady incline, power walk, etc. stuff too.. it works for me, so I don't think I need to change it.

the other half

we both do the fat burning cardio, sometimes i will try to get my heart rate up to the 170 or above range, but no to much any more, last time i was doing alot of that i lost 18 pounds in 8 weeks, but 8 of it was muscle mass.
and as far as eating, life is to short unless like you said, it is your career.

like the leg workout. im really starting to like doing them. i just need to find out how to get the thickness in them when looking at them from the sides.

great pics. nice being able to put a face the the "rants" lol

"katt's spotter"
" its not how much u can benchpress. its how much other people think u can." bob chicherillo

LoadedBats

Speed Bench - 185 - 8x3
Incline DB Press - 75's - 4x10
Military Press - 115 - 3x10
DB Laterals - 3x12
Triceps - 5x10

LoadedBats

Chin-ups - BW - 4x9,9,8,6,rest pause,3 - 2 minute R.I.
Underhand Bent Rows - 140 - 4x12 - 90 sec R.I
CG Pulldowns - ??? - 4x10 - 90sec R.I.
Seated Rope Rows - ??? - 4x12 with static holds - 60 sec. R.I.
Prone Rear-Delt Raises w/ DB - 15's - 4x15 - 60 sec. R.I.
BB Curls - 85-90 - 15x4 - 20 sec. R.I.

Notes: This was done at my home gym, my lat pull/low row is plate loaded and I don't remember what all i had piled on there for pulldowns and rows.


Man am I a puss with those Prone Rear-Delt Laterals, I like them, but I typically use the rear delt fly machine at the gym mainly because it can be hard to find an open bench to do them on.

I like underhand grip bent over rows.

Seated rope rows are awesome.

LoadedBats

Front Squats
135x5
135x5
155x3
185x3
205x3
225x3
245 - 3x3

Good Mornings - 135 - 3x8
Standing Calve Raises - 185 - 3x15
Captains Chair Abs - 3x10

Notes: My wife has the flu......and I started to feel a bit rundown after monday, so I'm deloading on this workout, Friday's and Saturday's workouts.

I'm also sleeping on the couch, washing my hands every 5 minutes, disinfecting everything, and staying the fuck away from her! I'll be damned if I'm getting sick.

LoadedBats

the other half

still hittin the gym.?

"katt's spotter"
" its not how much u can benchpress. its how much other people think u can." bob chicherillo