K.i.s.s.

Double D · 05-10-2007, 02:22 PM

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

AKIRA · 05-10-2007, 05:06 PM

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...

AKIRA · 05-11-2007, 02:02 PM

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.

AKIRA · 05-14-2007, 10:05 AM

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.

AKIRA · 05-16-2007, 02:15 PM

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.

**Gazhole** · 05-16-2007, 04:07 PM

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.

ReproMan · 05-16-2007, 05:34 PM

Nice.

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

Double D · 05-16-2007, 06:02 PM

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?

AKIRA · 05-17-2007, 04:23 PM

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.

AKIRA · 05-18-2007, 10:28 AM

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.

Burner02 · 05-18-2007, 03:49 PM

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

AKIRA · 05-18-2007, 05:35 PM

Just doing one new program after another.

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

goob · 05-18-2007, 06:06 PM

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.

Stewart14 · 05-18-2007, 06:25 PM

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...

AKIRA · 05-20-2007, 10:17 AM

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.

AKIRA · 05-20-2007, 10:24 AM

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.

Stewart14 · 05-20-2007, 10:58 AM

Quote:

Originally Posted by AKIRA

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.

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

AKIRA · 05-20-2007, 11:53 AM

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!

Double D · 05-20-2007, 04:23 PM

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.

AKIRA · 05-20-2007, 05:19 PM

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.

Stewart14 · 05-20-2007, 05:28 PM

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?

AKIRA · 05-20-2007, 05:33 PM

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.

Stewart14 · 05-20-2007, 05:34 PM

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

AKIRA · 05-20-2007, 05:37 PM

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...?

AKIRA · 05-20-2007, 05:40 PM

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.

Double D · 05-20-2007, 05:46 PM

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.

Stewart14 · 05-20-2007, 05:47 PM

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.

AKIRA · 05-20-2007, 05:51 PM

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.

Double D · 05-20-2007, 05:54 PM

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.

Stewart14 · 05-20-2007, 06:06 PM

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

05-11-2007, 02:02 PM	#63
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 8,787 Photos: 3	Push 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. 6' 209lbs (8/16) Bench 365 (12/3) Weighted Pullups 80lbs 3x3 (3/19) Squat 370 Deadlift after herniation 385lbs 3x3 (3/17) NASM certified 2/06 Journal

05-14-2007, 10:05 AM	#64
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 8,787 Photos: 3	Pull LAST DAY 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. 6' 209lbs (8/16) Bench 365 (12/3) Weighted Pullups 80lbs 3x3 (3/19) Squat 370 Deadlift after herniation 385lbs 3x3 (3/17) NASM certified 2/06 Journal

05-16-2007, 02:15 PM	#65
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 8,787 Photos: 3	Back to Normal, but this time FULL BODY 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. 6' 209lbs (8/16) Bench 365 (12/3) Weighted Pullups 80lbs 3x3 (3/19) Squat 370 Deadlift after herniation 385lbs 3x3 (3/17) NASM certified 2/06 Journal

05-16-2007, 04:07 PM	#66
Gazhole iwillmakeyousmelltheglove Moderator Join Date: Oct 2004 Location: Wales, UK Posts: 8,003 Photos: 19	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. http://sdatrainingprograms.blogspot.com - Updated 13/11/09 ***READ THIS FOR TRAINING INFO:*** http://www.ironmagazineforums.com/training/99879-articles-ironmagazineforums-members.html If you want to win the fight, say "I BELIEVE".

05-17-2007, 04:23 PM	#69
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 8,787 Photos: 3	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. 6' 209lbs (8/16) Bench 365 (12/3) Weighted Pullups 80lbs 3x3 (3/19) Squat 370 Deadlift after herniation 385lbs 3x3 (3/17) NASM certified 2/06 Journal

05-10-2007, 02:22 PM	#61
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,459 Photos: 1	Yeah I will have to admit doing negs on bulgarians are super tough. Hell the balance issue is the toughest!

05-16-2007, 05:34 PM	#67
ReproMan Señor Member Elite Member Join Date: Feb 2006 Location: Stuart, FL Posts: 7,260	Nice. WTG on the squats. I know they've been your enemy for a while.

05-16-2007, 06:02 PM	#68
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,459 Photos: 1	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?

05-18-2007, 10:28 AM	#70
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 8,787 Photos: 3	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. 6' 209lbs (8/16) Bench 365 (12/3) Weighted Pullups 80lbs 3x3 (3/19) Squat 370 Deadlift after herniation 385lbs 3x3 (3/17) NASM certified 2/06 Journal

05-18-2007, 03:49 PM	#71
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Kabul, Afghanistan Posts: 29,647	was'sup, big dog? How's things? Success leaves clues. People who produce outstanding results do specific things to create those results Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem THERE IS NO TOMORROW! - Appollo Creed

05-18-2007, 05:35 PM	#72
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 8,787 Photos: 3	Just doing one new program after another. Hey, I know youre single...do you pull any ass off Myspace? 6' 209lbs (8/16) Bench 365 (12/3) Weighted Pullups 80lbs 3x3 (3/19) Squat 370 Deadlift after herniation 385lbs 3x3 (3/17) NASM certified 2/06 Journal

05-18-2007, 06:06 PM	#73
goob Smartass anthropologist Elite Member Join Date: Apr 2006 Location: Anywhere, everywhere, nowhere.... Posts: 5,999	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.

05-18-2007, 06:25 PM	#74
Stewart14 Weapon of Choice Elite Member Join Date: Sep 2005 Location: in my home gym Posts: 3,608 Photos: 2	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... http://futuretrainer.blogspot.com/ --My new blog!!

05-20-2007, 10:17 AM	#75
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 8,787 Photos: 3	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. 6' 209lbs (8/16) Bench 365 (12/3) Weighted Pullups 80lbs 3x3 (3/19) Squat 370 Deadlift after herniation 385lbs 3x3 (3/17) NASM certified 2/06 Journal

05-20-2007, 11:53 AM	#78
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 8,787 Photos: 3	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! 6' 209lbs (8/16) Bench 365 (12/3) Weighted Pullups 80lbs 3x3 (3/19) Squat 370 Deadlift after herniation 385lbs 3x3 (3/17) NASM certified 2/06 Journal

05-20-2007, 04:23 PM	#79
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,459 Photos: 1	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.

05-20-2007, 05:19 PM	#80
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 8,787 Photos: 3	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. 6' 209lbs (8/16) Bench 365 (12/3) Weighted Pullups 80lbs 3x3 (3/19) Squat 370 Deadlift after herniation 385lbs 3x3 (3/17) NASM certified 2/06 Journal

05-20-2007, 05:28 PM	#81
Stewart14 Weapon of Choice Elite Member Join Date: Sep 2005 Location: in my home gym Posts: 3,608 Photos: 2	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? http://futuretrainer.blogspot.com/ --My new blog!!

05-20-2007, 05:33 PM	#82
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 8,787 Photos: 3	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. 6' 209lbs (8/16) Bench 365 (12/3) Weighted Pullups 80lbs 3x3 (3/19) Squat 370 Deadlift after herniation 385lbs 3x3 (3/17) NASM certified 2/06 Journal

05-20-2007, 05:34 PM	#83
Stewart14 Weapon of Choice Elite Member Join Date: Sep 2005 Location: in my home gym Posts: 3,608 Photos: 2	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 http://futuretrainer.blogspot.com/ --My new blog!!

05-20-2007, 05:46 PM	#86
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,459 Photos: 1	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.

05-20-2007, 05:51 PM	#88
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 8,787 Photos: 3	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. 6' 209lbs (8/16) Bench 365 (12/3) Weighted Pullups 80lbs 3x3 (3/19) Squat 370 Deadlift after herniation 385lbs 3x3 (3/17) NASM certified 2/06 Journal

05-20-2007, 05:54 PM	#89
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,459 Photos: 1	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.

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