Thread: Rooster's Log

Let's get 'er done!
where in Colorado?

Originally Posted by RoosterTX

I've decided to start loging my workouts.

Excellent.

Short and sweet. Now get in the gym and kick some bottom.

Im in Denver.

Nothing fancy here I've taken a program from Thibauadeau, TMUSCLE.com | 3 Ways to Get Big! , and changed the split.

I am going Back/Chest/Tricep and Legs/Shoulders/Tris, 1 day on 1 day off, and am doing Cardio in the AM.

I am currently trying to work around a herniated disc at the L-5 S1 level, it's taken me a while to figure out what work and what doesn't, but with the help of some good people around here I've made some nice headway.

Chest/Back/Bi 5-11-09

4 sets BB BP (3-5 reps) 2 min RI
4/185, 4/185, 4/185, 3/205, 2/185

Incline DB Press 4 sets (8-10) reps 90 RI

8/60, 8/55, 8/55, 7/55

Flyes Cable Seated 4 sets (10-12 reps) 60RI

12/60, 12/60, 11/60, 11/60

Weighted pull-ups 5sets (3-5 reps) 2 RI

4/25, 5/BW, 5/BW, 5/BW, 5BW

One Arm Cable Row 4 sets (8-10 reps) 90RI

10/90 8/100 8/110 8/100

Cable Cross-Overs (Rear Deltoid)

10/40 10/40 10/50 10/50 (too light)

Straight Arm Pull downs 4 (12-15) 60RI
12/100, 12/100, 12/100, 12/100


BB Curl 4 sets (3-5)2 min RI

5/85 4/85 3/85 2/85

Incline DB curl 3 sets (8-10 reps) 90 RI

8/30, 8/30, 6/30

Low Cable Curl 3 sets (12-15 reps) 60 RI

12/80, 12/70, 12/70


This workout took longer than I like, about 2 hours, and I have to say it was a mistake to move through the entire body group in sequence. By the time I got to my weighted pulls I was already feeling fatigued. Moving forward I think it would be better to move through the primary mucle groups, alternating between chest/back shoulders/legs, in the strength rep range and constant tension sequence. Then roll through the arms in sequence.

You'll find the right balance. Thibaudeau is the bomb.

I've lost one of my journal pages from May 13th legs/shoulders/tri I will post as soon as I find it.

Here is the Chest/Back/Bi of May 15

Chest Back Bi

4 sets BB BP (3-5 reps) 2 min RI

4/195, 4/195, 3/195 (failure on 4), 4/185 (failure on 5)

No spotter as usual so failure is always fun, I get to do a quasi-shrug

Chins weighted (3-5 reps) 2 min RI

5/45 4/60 2/75 (failure on third)

Wide Grip Pull ups wieghted (3-5) 2 min RI

5/35 4/35

DB incline 4X(8-10) 90RI

10/60, 10/60, 8/60, 7/60

Single Arm Cable Row 4X(8-10) 90RI

10/110, 10/110, 9/120, 9/120

Cable Flyes 4X(12-15) 60RI

12/60, 12/60, 12/60, 12/60

BB Curl 3X(3-5) 2RI

3/95, 3/95, 3/95

Straight Bar Lat Push Down 4X(12-15) 60RI

12/60, 12/60, 12,60, 12/60

Honestly I hated this lift. It's using the x-cable, but imagine it as the lat push push dow with the lat pull down bar. I will be subbing in x-cable rear ext again. I would also be all ears for any other exersise apt for constant tension on back.


Hammer Curls DB 3(8-10) 90RI

40/8, 37.5/8, 35/8 (had to drop weight each time to maintain form, I have weak arms)

Low Cable Pulley Curls 3X(12-15) 60 RI

12/70 12/70 12/70

I'm glad I alternated body groups in moving through the sequence.

Constant tension for back, do you have a station with side-by-side cables, or a hammerstrength lat machine? If you do, try single-arm lat pulldowns, alternating arms like you're crawling up a wall.

Another alternative you might like is lying pullovers, using a dumbbell, barbell or cables. You basically position yourself like you would for skullcrushers, but you keep your arms straighter and lower the weight over your head and then back up. You work tris with this too, but you minimize it if you avoid arm flexion. Some don't like this movement because of their RC, you do NOT go heavy and try to use this one as a mass builder.

05-17-09

Legs/Shoulders/Tri

Hang Clean Press 5 (3-5) 2 min RI

5/145, 5/145, 4/145, 5/145, 5/145

Corner Bar Press 5 (3-5) 2 min RI

6/70, 5/80, 5/80, 5/80, 5/80

Close Grip Bench 4 (3-5) 2 min RI

5/135, 5/155, 2/175 (oops), 5/155, 5/155

Squats 4 (8-10) 90 RI

8/225, 8/225, 8/225 (gased no fourth)

Plate Raise 3X8 90RI

8/45, 8/45, 8/45

Overhead Ext. DB 3X8 90RI

8/65 8/65 8/65

Clumped all the constant tension excersises into a super-set (bad idea)

3X12 60 RI

20lbs Split Squat
20lbs lateral raise
40lbs tri kick back low-cable pulley


Note: I did a 500 meter swim at 9:10 (I do the CSS) and then 5 50meter intervals with 60RI

(I did cardio on the others days but forgot to write it down. Need to be more dilligent in the future.)

Originally Posted by Built

Constant tension for back, do you have a station with side-by-side cables, or a hammerstrength lat machine? If you do, try single-arm lat pulldowns, alternating arms like you're crawling up a wall.

Another alternative you might like is lying pullovers, using a dumbbell, barbell or cables. You basically position yourself like you would for skullcrushers, but you keep your arms straighter and lower the weight over your head and then back up. You work tris with this too, but you minimize it if you avoid arm flexion. Some don't like this movement because of their RC, you do NOT go heavy and try to use this one as a mass builder.

I think I will go ahead and sub in pull overs. Nice thought.

Originally Posted by Built

Constant tension for back, do you have a station with side-by-side cables, or a hammerstrength lat machine? If you do, try single-arm lat pulldowns, alternating arms like you're crawling up a wall.

Another alternative you might like is lying pullovers, using a dumbbell, barbell or cables. You basically position yourself like you would for skullcrushers, but you keep your arms straighter and lower the weight over your head and then back up. You work tris with this too, but you minimize it if you avoid arm flexion. Some don't like this movement because of their RC, you do NOT go heavy and try to use this one as a mass builder.

Sorry to interupt, but when you say heavy, is 100lbs too much? I really like pullovers and have them in my program atm for 3x8.

100 lbs would be too much for ME lol!

Heavy in this context means "don't try for your one-rep max" - this is not a mass-builder like heavy chins.

Originally Posted by Built

100 lbs would be too much for ME lol!

Heavy in this context means "don't try for your one-rep max" - this is not a mass-builder like heavy chins.

Cool, I like them where they are now and dont really want to go much heavier.

Thanks.

NP.

You read any of Thib's stuff?

Originally Posted by Built

NP.

You read any of Thib's stuff?

I have read a few of his articles, but not a lot.

I tend to take one author at a time, work through all of their stuff and make notes about what I like.

Ive ready every article on lyle's website, all of Gazholes, all of yours, the majority of P-funks(some dont apply to me) ect. Im about 80% of the way through Berardi's stuff atm, ill move onto Thibaudeau next.

Originally Posted by Prince

Thanks for stoppin by!

Moondog, thank you!

Dave Tate is awesome, too. Smart businessman to boot!

05-18-2009

Cardio

1 mile (nautical) moderate pace +60 push ups

11 laps +20 push-ups X3 sets

time 32:17

where in Denver? I'm from the 'Springs. Am in the desert right now. When I get back to the world, am either moving to the Lone Tree area...or headed to Phoenix...

Nice back strength.

Originally Posted by Burner02

where in Denver? I'm from the 'Springs. Am in the desert right now. When I get back to the world, am either moving to the Lone Tree area...or headed to Phoenix...

Nice back strength.

I live in LODO, but am about to move into a house over by city park, Monaco Prkwy and Monteview.


You in the A-stan or the sandbox?

nice. Single? leaving LODO? Too bad I'm not coming back anytime soon...be looking to take that pad off your hands...if I could afford it...
Hit the bars...and stumble home...nice.

Well I found the peice of paper with the leg work from 05-13-2009

05-17-09

Legs/Shoulders/Tri

Hang Clean Press 5 (3-5) 2 min RI
5/155, 5/155, 4/155, 3/155, 3/155

Corner Bar Press 5 (3-5) 2 min RI

5/70, 5/70, 5/70, 5/70

Squats 4 (8-10) 90 RI

8/205, 8/205, 8/205, 7/205

Standing DB press 90RI

8/40, 6/40, (switched to BB military press) 12/75, 12/75

Close Grip Bench 4 (3-5) 2 min RI

5/135, 5/135, 5/135, 5/135

BW squat 60 RI

25 reps/25reps/25reps

20lbs Lateral Raise 60 RI

12/20, 14/20, 15/20

Tri Push Downs Rope 60RI

12/100, 14/100, 15/100

Chest/Back/Bi

05-20-2009

Weighted Wide Grip Pull Ups 2min RI

5/45, 4/45, 4/45, 4/45

BP BB 2min RI

2/205 (haha got a bit cocky. failure on 3), 4/185 (failure on 5), 4/185, 3/185 (failure on 4)

Single Arm Cable Row 90RI

10/120, 10/120, 10/120, 10/120

Close Grip Incline DB Press

10/55, 9/55, 10/50, 10/50

Hammer Curls DB 90RI

10/35, 10/35, 10/32.5

Cable Ext. (rear)90RI

10/50, 10/50, 10/50

Flyes Cable seated 60RI

15/60, 15/60

Plyo Ball Pull-overs 60RI

12/55, 12/55


I think I need to rethink my split. Stay 1 on 1 off but go chest back/bi tri/shoulder legs. I feel like I'm not really working my arms at all, and they are bar far my weakest link, although everything is pretty weak.

Nice looking workout - how are you feeling?

Originally Posted by Built

Nice looking workout - how are you feeling?

Hey hey.

Tired today. Woke-up feeling tired, though I did sleep about 8 hours. I took in a pretty fair amount of fat today. As my third meal I had a Breakfast burrito from Le Peep. Chicken Egg whites, potatoes, refried beans, and two sunnyside eggs on top. I'm a little sore in the shoulders/lats/arms.

Cardio today: 2.5 miles. First mile at 7:35, the rest was split at 6:00 minute pace as long as I could go then walking until my heart rate dropped back to 120.

I love eggs and refrieds - thanks for the reminder!

Rooster-
How 'bout this for an idea on your arms.
I see that for tris you did a rope extension and bis you did a hammer curl.
You mentioned that you think your arms are small.
How 'bout switch up to a more primary exercises.

Bis: BB curls?
Tris: close grip BP or skull crushers?

Unless I didn't see the other exercises, you did rope exts and hammers. Both are fine, but more of a finishing exercise? Not really a mass builder.

Hope not to bother you abouut asking questions on home...but I'm really missing being home right about now...and its gonna be another year before I step back into Colorado.
There are mountains here...but I can only look at them from afar...