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  1. #1
    I am Rollo Tomassee..
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    Exclamation Wish granted

    Ive decided to make a journal myself.

    My workouts are now different from my usual routine due to people constantly crying about me doing bodybuilding workouts which is broadly disapproved of in this site. In any case, there as a need for a change.

    Sat=PUSH DAY

    Incline DB press
    Warm up:
    60lbs for 1 set, 12 reps
    70lbs for 1 set, 12 reps
    80lbs for 1 set, 12 reps
    (warm up completed)
    100lbs for 3 sets, 10 reps

    DB overhead shoulder press
    70lbs for 1 set, 10 reps
    75lbs for 1 set, 10 reps
    80lbs for 1 set, 10 reps

    DB flat flies
    50lbs for 3 sets, 10 reps

    Bent over DB rows on bench
    50lbs for 1 set, 12 reps
    55lbs for 1 set, 12 reps
    60lbs for 1 set, 12 reps

    Skull Crushers
    60lb bar for 12 reps
    80lb bar for 10 reps

    Pushdown
    80lbs for 10 reps
    100lbs for 10 reps

    No stretching or cardio today cuz of time.

    As you can see the reps are kinda high. This is due to the fact that I am going to TRY to do a push workout twice a week. The next one will have lower reps, higher intensity.

    The incline press was fairly heavy however, at least, for the reps used. Not sure if adjustment is to be made for this on these light days. Nice workout.
    The overhead DB press changes. I sometimes do BB standing, seated, smith, etc. What I want to do is DB standing and DB seated on a ball, but that wont be until another light day.
    The flies were good to go. Pretty heavy for a light day, but not bad.
    This bent over row workout is hard to describe. Is basically a pull, but I wanted to work the posterior deltoid and do something new. Not sure if I want to do this again. If I do, the weight and reps will be adjusted cuz this wasnt good. (FORGOT ABOUT THE MIDDLE DELTOIDS. god dammit)
    This is the first time I put skull crushers in these push/pull/leg workouts. Going to have to go heavier next time.
    Pushdowns are going to have to be heavier as well.

    All in all, it was an ok day. Until more time is put into it, it wont be perfect. But it MAY mesh well after a HEAVY day. Well see.
    6' 203lbs (12-10-12)
    Bench 365 (12/3)
    Weighted Pullups 80lbs 3x3 (3/19)
    Squat 370
    Deadlift after herniation 385lbs 3x3 (3/17)
    NASM certified 2/06
    Journal

  2. #2
    I am Rollo Tomassee..
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    Pull day

    Lat pull downs
    100lbs for 1 set, 12 reps
    120lbs for 1 set, 12 reps
    (That was a warm up)

    Wide grip Pullups
    3 sets of 10

    Barbell Bent over row, palms facing down
    155lbs for 1 set, 12 reps
    185lbs for 1 set, 10 reps
    205lbs for 1 set, 10 reps

    Chinups
    1 set of 10
    1 set of 10
    1 set of 9 (failed)

    Hammer strength row, unilateral, neutral grip
    2 plates for each arm, 12 reps
    2plates and a 25 for each arm 2 sets, for 10 reps

    Behind the Neck barbell shrug
    185lbs for 1 set, 12 reps
    225lbs for 2 set, 10 reps

    Preacher curl with a 30lb dumbell, one arm atta time
    30lbs for 1 set, 10 reps
    30lbs for 1 set, 10 reps (failed at 8, forced last two)

    Cardio

    Treadmill for 15 mins
    Elliptical for the remaining 15

    Today was pretty good. I decided to warm up with the pulldown machine rather than warming up with pullups. In any case, the pullup are usually weighted, but I wanted to go pretty wide and maintain that full range of motion.
    The barbell rows could of been heavier, but I really concentrated on full ROM once again, and lowered the weight to get that burn.
    The chinups placement is usually at the beginning of a pull day, but I said what the hell and put them in the middle. I was pretty burnt already as these are usually weighted too.
    The hammer strength was ok. Didnt really feel shit this time though.
    The shrugs were HORRIBLE. I always do them in the smith machine and I will now so from here on. The barbell was hitting my ass to prevent the full range of motion and when I put it to the front (which I only did for like 5 reps), it felt unnatural. Fuck this workout.
    I swallowed my pride along with heavy weight and did 30s. And what do ya know, I failed to do 10 on the last sets. I clenched harder than usual at the top of each rep.
    6' 203lbs (12-10-12)
    Bench 365 (12/3)
    Weighted Pullups 80lbs 3x3 (3/19)
    Squat 370
    Deadlift after herniation 385lbs 3x3 (3/17)
    NASM certified 2/06
    Journal

  3. #3
    I am Rollo Tomassee..
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    Quote Originally Posted by AKIRA
    Lat pull downs
    100lbs for 1 set, 12 reps
    120lbs for 1 set, 12 reps
    (That was a warm up)

    Wide grip Pullups
    3 sets of 10

    Barbell Bent over row, palms facing down
    155lbs for 1 set, 12 reps
    185lbs for 1 set, 10 reps
    205lbs for 1 set, 10 reps

    Chinups
    1 set of 10
    1 set of 10
    1 set of 9 (failed)

    Hammer strength row, unilateral, neutral grip
    2 plates for each arm, 12 reps
    2plates and a 25 for each arm 2 sets, for 10 reps

    Behind the Neck barbell shrug
    185lbs for 1 set, 12 reps
    225lbs for 2 set, 10 reps

    Preacher curl with a 30lb dumbell, one arm atta time
    30lbs for 1 set, 10 reps
    30lbs for 1 set, 10 reps (failed at 8, forced last two)

    Cardio

    Treadmill for 15 mins
    Elliptical for the remaining 15

    Today was pretty good. I decided to warm up with the pulldown machine rather than warming up with pullups. In any case, the pullup are usually weighted, but I wanted to go pretty wide and maintain that full range of motion.
    The barbell rows could of been heavier, but I really concentrated on full ROM once again, and lowered the weight to get that burn.
    The chinups placement is usually at the beginning of a pull day, but I said what the hell and put them in the middle. I was pretty burnt already as these are usually weighted too.
    The hammer strength was ok. Didnt really feel shit this time though.
    The shrugs were HORRIBLE. I always do them in the smith machine and I will now so from here on. The barbell was hitting my ass to prevent the full range of motion and when I put it to the front (which I only did for like 5 reps), it felt unnatural. Fuck this workout.
    I swallowed my pride along with heavy weight and did 30s. And what do ya know, I failed to do 10 on the last sets. I clenched harder than usual at the top of each rep.

    For some reason, the EDIT button disappears after a day or two from first posting. Odd..

    Anyway, I wanted to add my Pinch Grip workouts
    1 45lb plate each hand, 4 sets 15s, 15s, 10s, 6s....pretty bad.
    6' 203lbs (12-10-12)
    Bench 365 (12/3)
    Weighted Pullups 80lbs 3x3 (3/19)
    Squat 370
    Deadlift after herniation 385lbs 3x3 (3/17)
    NASM certified 2/06
    Journal

  4. #4
    I am Rollo Tomassee..
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    Leg day

    ..or Hip day. I dont understand the "hip" term.

    Squats
    (warm up)
    185lbs for 2 sets, 12 reps
    225lbs for 1 set, 10reps
    (warm up done)
    275lbs for 2 sets, 10 reps
    315lbs for 1 set, 6 reps
    225lbs for 2 sets, 10 reps

    Deadlifts (not stiff-legged, alternated grip and swtiched every set)
    135lbs for 2 sets, 10 reps
    185lbs for 1 set, 10 reps
    225lbs for 1 set, 8 reps

    Hamstring curl machine
    130lbs for 3 sets, 12 reps

    Leg Press machine, unilaterally (one leg at a time)
    3 plates and a 25lb for 3 sets, 12 reps (each leg)

    Static Streched Quads for 15 sec each

    Smith Machine assisted Calf Raises
    1 plate on each side for 1 set, 12 reps (warm up)
    2 plates on each side for 1 set, 12 reps (warm up done)
    2 plates and a 25 on each side for 1 set, 10 reps
    2 plates and a 35 on each side for 2 set, 8 reps

    Seated Calf Machine (unilaterally)
    1 plate on one side, 8 reps (failed)
    1 25lb on one side for 3 sets, 12 reps (each leg)

    Static Streched, Gastoc, Sol, Erector, Ham

    Today looks confusing I am sure.
    The Squats were begun with a belt. I have been having some back pain and I wanted to be EXTREMELY careful, so I started light. When I was finished with 315, I noticed I was getting a burning sensation where my legs meet my hips...exactly where the bottom lip of my belt was. I lowered the weight and it was still there, tookt he belt off and threw in another set, burning was 75% gone.
    The Deadlifts were confusing as well. First off, I discovered my grip strength SUCKS from the previous day, so I didnt use straps. Also, my back was disturbing me so I HAD to go light. But then I wondered which type of deadlift would hurt more. So I tried stiff legged first, NOT the right one! So I did the 'bended knee' one, i think its called Russian Deadlift. Light cuz of pain and grip.
    Hamstring machine is as basic as it gets.
    The leg press machine has individual leg presses. Hence, the opportunity to do 1 leg atta time. Took a while to find the appropriate weight for 12 reps.
    The smith machine is AWESOME for calf raises. You use a pad for ur back (optional), a block or stepper for your feet, and wha-la! Took me a while to find appropriate weight. My calves arent the best, so the intesity went up.
    I decided to try doing seated 1 leg atta time. Not sure if I liked it.

    Thank goodness for stretches. My back was very sore. Not exactly what I was aiming for today, but I am sure the Deads had something to contribte it.

    Oh yea, I have MuscleMilk almost after every workout. Half of one before too.
    6' 203lbs (12-10-12)
    Bench 365 (12/3)
    Weighted Pullups 80lbs 3x3 (3/19)
    Squat 370
    Deadlift after herniation 385lbs 3x3 (3/17)
    NASM certified 2/06
    Journal

  5. #5
    I am Rollo Tomassee..
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    Active rest day

    Got my back massaged. Feels better. Stiff pain not gone.

    15 min on treadmill
    15 min on elliptical

    5 eggs, 4 toasts, 1 banana, 2 cups of 2% milk.
    6' 203lbs (12-10-12)
    Bench 365 (12/3)
    Weighted Pullups 80lbs 3x3 (3/19)
    Squat 370
    Deadlift after herniation 385lbs 3x3 (3/17)
    NASM certified 2/06
    Journal

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    Are you the same akira with the 315 x10, 405x1, 415x1 raw bench video from another board? If so, your friggin strong bro!

  7. #7
    I am Rollo Tomassee..
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    Quote Originally Posted by Rottweiller
    Are you the same akira with the 315 x10, 405x1, 415x1 raw bench video from another board? If so, your friggin strong bro!

    No
    6' 203lbs (12-10-12)
    Bench 365 (12/3)
    Weighted Pullups 80lbs 3x3 (3/19)
    Squat 370
    Deadlift after herniation 385lbs 3x3 (3/17)
    NASM certified 2/06
    Journal

  8. #8
    I am Rollo Tomassee..
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    Back to Push

    Hammer Strength Chest Press
    warm up
    1 plate on each side for sets, 15reps
    warm up completed
    2 plates on each side for 3 sets, 12 reps

    Standing DumbBell Press
    45lbs for 3 sets, 10 reps

    Push up on Stability Ball
    4 sets or however many reps I could achieve (maybe 15 total)

    One Arm Scaption
    25lbs for 3 sets, 12 reps (each arm)

    Close ?Grip? Push up
    1 set for 22 reps
    1 set for 20 reps
    1 set for 14 reps (failed at 15)

    20min on cycle

    HOLY FUCKING SHIT. Todays workout was the first time I did some things and....damn.
    Hammer Strength was no biggie. Typical shit for a light push day.
    This was the FIRST time doing DB press standing up and wow. My strength was divided almost in half. Much harder than standing BB press, which does confuse me, but then again this might be something Ill rocket through as it did the first few times I did flat DB press.
    Now this, heh, THIS was the hardest one of the day. Push ups on a stability ball...has anyone tried this? I mean really tried to do this as a workout? I was out of breath sometimes after 5 reps. VERY HARD. The damn ball kept wobbling around. Very good stabilizer workout. My triceps were getting fried too.
    One arm scaptions were a rookie in my program, not the first time Ive done them though. Just tried to blend front/side raises really, but I felt it along my whole arm, oddly enough. It was a good one though. Not sure Id change anything.
    The regular push ups, but with my hands closer were a nice change of pace. Got fatigued rather quickly. Havent done these in years, so it was nice to do a 'new' workout without feeling pain or feeling uncomfortable.

    MuscleMilk is being devoured now.
    6' 203lbs (12-10-12)
    Bench 365 (12/3)
    Weighted Pullups 80lbs 3x3 (3/19)
    Squat 370
    Deadlift after herniation 385lbs 3x3 (3/17)
    NASM certified 2/06
    Journal

  9. #9
    I am Rollo Tomassee..
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    Pull day-light

    Hammer Strength Iso-High Pull Both arms
    1 plate and a 25lb on each side for 2 sets, 15 reps (warm up)
    2 plates for 3 sets, 12 reps

    Hammer Strength Iso Pulldown (both arms, close grip I think)
    1 plates and a 10lb for 1 set, 12 reps
    1 plate and a 25lb for 1 set, 12 reps
    2 plates for 1 set, 12 reps

    Smith Machine Shrug from behind
    2 plates for 2 sets, 10 reps

    Cable row, one arm
    80lbs for 3 sets, 12 reps

    Barbell curl
    65lbs for 2 sets, 10 reps

    Zottman Curls
    25lb dumbells for 1 set, 8 reps
    20lb dumbells for 2 sets, 8 reps

    Crunches
    2 sets of 20 reps
    1 set of 6 reps

    Pinch Grip
    1 plate in each hand for as long as I could, 2 sets

    Precision Protein Drink

    I decided to do Hammer Strength machines in the beginning today and they felt great. I mean both 2 first excercises were very nice. Good stretch on each pull (which I find more important on back workouts than any other). These machines are damn good for back.
    I threw in shrugs in the MIDDLE this time for some variation. I woulda done another set, but I didnt know if it would effect the next workouts as this was a light day.
    The one arm cable rows sucked. Wont do these again.
    The barbell curls were pretty good. I went in a full rang eof motion for each rep and clenched hard up top. Felt weird losing steam with such light weight. Doing back does in fact, use your biceps to a great deal without using direct bicep movement.
    Zottman Curls always fuck me. I always end up having to go lighter due to the extreme burns. Love em.
    The crunches I did cuz, well, fuck it. But the 3rd set I got an EXTREME cramp in the center of the abs. Never felt this before. I had to stop immediately and stretch.
    Pinch Grip I threw in cuz my grip is horrible.

    Other than that good light day. My back responds well to lighter weight. DAMN! Forgot back extensions....
    6' 203lbs (12-10-12)
    Bench 365 (12/3)
    Weighted Pullups 80lbs 3x3 (3/19)
    Squat 370
    Deadlift after herniation 385lbs 3x3 (3/17)
    NASM certified 2/06
    Journal

  10. #10
    I am Rollo Tomassee..
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    Push Day (heavy)

    Dips
    Body Weight for 2 sets, 12 reps (warm up)
    1 plate for 1 set, 9 reps
    2 plates for 1 set, 7 reps
    3 plates for 4 sets, 4 reps

    Overhead Barbell Press
    135lbs for 1 set, 4 reps
    155lbs for 4 sets, 4 reps

    Decline Dumbell Flies
    50lbs for 1 set, 10 reps
    55lbs for 1 set, 10 reps
    60lbs for 1 set, 10 reps

    Unilateral cable side raises AND across the body pulls
    35lbs for across the body and 40lbs for side raises for 10 reps each, 1 set
    40lbs for across the body and 45lbs for side raises for 10 reps each, 2 sets

    Close grip bench
    185lbs for 2 sets, 10 reps

    Rope pushdown
    80lbs for 2 sets, 12 reps

    15 min on eliptical
    15 min on treadmill

    Half Isopure Half Muscle milk with water.

    Ok today seems a bit much but it was only cuz I had to hunt for the 4x4 workout set. The 4x4 was Dale's advice I had gotten maybe 3 weeks ago now from another thread.

    The Dips were fine. I jsut had to find a suitable weight that I could do for 4 sets with 4 reps each. I obviously got a lil fatigued finding that weight. The exercise was with my chest more parallel to the fround for more chest recruitment. I chose to do this workout FIRST cuz, well Ive never done it first for one, plus some shit I read on here saying it can stimulate the chest more so than a bench press. Whether thats true or not, I wanted a compound workout done first.
    The shoulder press was another "find the weight" for the 4x4 volume. This workout is harder than you think if you always do shoulder presses seated. You can feel some core muscles working overtime to keep you erect during the movement, thus, more calories are burned. Anyway, next time I will go up 2.5lbs on each side.
    Decline flies was fine. Just had to hunt for sufficient weight again. 60lbs shoulda been the 3 sets.

    Now the next workout I will start a new paragraph for.

    Go basically go to a cable machine with 2 pulleys on opposite sides (every gym pretty much has this damn thing) Anyway, you put one pulley to the bottom for the side raises we all know of, but the opposite pulley goes just a TAD below your shoulder. Anyway, lets say you use your right hand to pick up the lower pulley. You face the mirror, wall, or empty space. You dont do a side raise just yet, instead you take your left hand and grab the shoulder-heightened pulley. Stand in the middle. I started with the shoulder-height pulley first. You stretch your arm straight across your chest with a slgiht bend in the elbow. Return, then do a side raise as normal. Anyway, when 10 reps is done, turn around and do it again. Your arms will be reveresed and the weight will be the same for the workout angles. This workout does the lateral part (i think its called lateral, but its the middle) of the deltoid and the usually negleted posterior part of the deltoid. Good shit.

    The close grip bench was a switch, but not by much. Just wanted some horizontal movement and that was sufficient. Good weight for the reps.
    The rope pushdown was as good as it gets.
    6' 203lbs (12-10-12)
    Bench 365 (12/3)
    Weighted Pullups 80lbs 3x3 (3/19)
    Squat 370
    Deadlift after herniation 385lbs 3x3 (3/17)
    NASM certified 2/06
    Journal

  11. #11
    I am Rollo Tomassee..
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    Pull day-heavy

    Bent over Barbell Rows, palms facing down
    135lbs for 1 set, 15 reps
    155lbs for 1 set, 12 reps (warm up completed)
    225lbs for 1 set, 6 reps
    245lbs for 1 set, 6 reps
    265lbs for 2 sets, 4 reps

    Weighted Wide Grip Pullups
    1 plate for 4 sets, 4 reps

    Weighted Chin ups, palms facing me
    1 25lb plate for 2 sets, 8 reps
    1 25lb plate for 1 set, 7 reps (failed)

    Hammer Strength Row, neutral grip, one arm at a time
    3 plates for 3 sets, 9 reps each arm

    Dumbell Shrugs
    110lbs for 2 sets, 8 reps

    Alternating, standing Dumbell twist curl
    40lbs for 1 set, 8 reps
    50lbs for 1 set, 8 reps

    Preacher Dumbell hammer curl, 1 arm at a time
    30lbs for 2 sets, 8 reps

    5 eggs, 4 slices of toast, 2 cups of 2%milk

    Today sucked.

    I was trying to incorporate a 4x4 volume for the first two movements, but it took forever to find a reasonable weight, thus fatiguing my arms.
    Weighted pullups coulda been heavier for the low reps. I thought theyd get harder around the 3 set and they did, but not by much, even with a full range. All the way up, all the way down
    Weighted chin ups are always good. No fussing around here. FULL RANGE OF MOTION. Only way to go.
    I always love the Hammer Strength Row and Ill got with 4 plates next time.
    Shrugs are as boring as it gets. Coulda done heavier, buuuut I dont know if Ill do them again come the next push day (i know I know push, not pull)
    I forget what this stapled dumbell curl is called. You twist your arm up to a regular curl at the top. I am sure everyone has done countless sets of these. Anyway, 40lbs was too easy, so I went up but for only 1 set.
    Preacher hammer curls were NICE. FULL RANGE OF MOTION. I actually felt the BICEP burning rather than the brachilias (sp?) first as everyone does. I think I owe that to a full ROM. Which also leads me to believe that it was never done perfectly in my workouts before....consistently that is.

    But all in all, yeah today sucked. I am up for suggestions here. To be honest though, my back always responds better to light weight/high reps. Even though I can move heavier weight with nice form, I still never feel it. Its actually an un-satisfying feeling when I begin to fatigue during a heavy back movement. No burning.
    6' 203lbs (12-10-12)
    Bench 365 (12/3)
    Weighted Pullups 80lbs 3x3 (3/19)
    Squat 370
    Deadlift after herniation 385lbs 3x3 (3/17)
    NASM certified 2/06
    Journal

  12. #12
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    Do you ever do Bent Over DB rows? I alternate between the 2 but I prefer the DB's because of the ROM. I like how far you can bring them back as well, I can feel the contraction of the muscle when I do them, which I usually dont when I do barbells.

  13. #13
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    Leg Day

    Barbell Squats
    135lbs for 1 set, 12 reps
    185lbs for 1 set, 12 reps (warm up completed)
    310lbs for 4 sets, 4 reps

    Sumo Deadlifts
    225lbs for 1 set, 4 reps
    265lbs for 3 sets, 4 reps

    Leg Press
    4 plates on each side for 3 sets, 10 reps

    Hamstring Curl
    140lbs for 3 sets, 10 reps

    Calf press(?)
    200lbs for 3 sets, 12 reps

    Seated Calf
    2 plates and 1 10lb for 3 sets, 12 reps

    Treadmill for 15min
    Cycle for 11min

    Well today was pretty nice.
    Squats will HAVE to go up. Until they do though, this volume routine is awesome. Talk about starting fresh too. 2 warmups then BLAM! Right into the fucking fire.
    Sumo deadlifts were a switch and I had to find the weight again since Ive never maxed out on sumos AND my back is still touchy. Not bad though.
    The leg press was setup with my legs as high as I can go safely for more quad recruitment. Too easy.
    Hamstring curls were good. Nothing to add.
    The calf press thing was seated. Two pads to press with my feet, straight legged. Eh. I had to use this since the fucking smith machines were taken up.
    Seated Calfs were pretty good.
    6' 203lbs (12-10-12)
    Bench 365 (12/3)
    Weighted Pullups 80lbs 3x3 (3/19)
    Squat 370
    Deadlift after herniation 385lbs 3x3 (3/17)
    NASM certified 2/06
    Journal

  14. #14
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    Quote Originally Posted by FatCatMC
    Do you ever do Bent Over DB rows? I alternate between the 2 but I prefer the DB's because of the ROM. I like how far you can bring them back as well, I can feel the contraction of the muscle when I do them, which I usually dont when I do barbells.

    Ill re-incorporate them again soon. i am getting bored with back and its fucking pulls.

    I quit DB rows years ago cuz I never could find the gray area. Meaning, light weight high reps OR heavy weight low reps...never discovered what was a good burn.
    6' 203lbs (12-10-12)
    Bench 365 (12/3)
    Weighted Pullups 80lbs 3x3 (3/19)
    Squat 370
    Deadlift after herniation 385lbs 3x3 (3/17)
    NASM certified 2/06
    Journal

  15. #15
    I am Rollo Tomassee..
    AKIRA's Avatar


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    70044630


    Pull day (heavy)

    YES YES I know, I have skipped some days. Thats due to alcohol poisoning PLUS lousy hours the gym is available on weekends. So...

    Bent over BB row
    155lbs for 2 sets, 15 reps (warm up done)
    265lbs for 4 sets, 4 reps

    Weighted chin up
    1 plate for 4 sets, 4-5 reps

    Lat pulldown
    140lbs for 1 set, 10reps
    150lbs for 2 sets, 10reps

    Unilateral bent over cable row
    110lbs for 1 set, 10 reps each hand
    130lbs for 1 set, 10 reps each hand
    140lbs for 1 set, 10 reps each hand

    Hyperextension
    2 sets of 10 reps, bodyweight

    Smith Machine Shrugs
    2 sets of 245lbs, 10 reps

    Preacher curl
    1 set of ...25lbs on each side, close grip, 10 reps
    1 set of same wieght, wide grip 10 reps

    Escentic hammer curls on a incline bench
    45lbs for 6 reps, each hand
    40lbs for 8 reps, each hand


    WOW! I CAN EDIT AGAIN!

    Today was JUST ok. I am sorry, but this 4x4 volume shit just doesnt work for my back. I get zero enjoyment out of this shit as I would with push days. So I am flushing the 4x4 workout for pulls from now on.

    Barbell rows were done with a supine grip (palms up) which I like more so than a prone grip. Anyway, I knew what my max was with proper form from the last pull day. Once again, I need MORE reps to feel anything. I mean, I could do more weight, but form would suffer, but these reps fucking SUCK.
    I then decided to do weighted chinups FIRST this time. I went up in weight and I beleive I did 5 the first 3 sets then 4 on the last one. These were better than the rows, but still not as good as with more reps.
    Lat pulldowns were with a maximum wide grip. These were always hard for me. I mean, the weight selected sucks. I weigh around 220lbs and 160lbs kicks my ass? I dont get it. Anyway, with the reps back, this was more effective due to the full stretch at the end of each movement.
    I havent done a one arm cable row in forever. I now remember why. They just arent that good. I am sure they would be given a proper stance, but that was hard to find, along with sufficient weight. This will be replaced next time.
    I havent done hyperextensions is FOREVER and wow. I felt like I did a few sets of deadlifts. I will do these again.
    Smith machine shrugs were same as always. Went up 20lbs and up 2 reps.
    I used to rule on preacher curls. But after I started doing standing BB curls years ago, my funny bone now snaps when I do preachers...so Ive shyed away. Well, today, no more funny bone snapping. I switched grips on both sets just for variety.
    Now these I SWEAR by. Controlling the negative(eccentric) of a preacher dumbell in one hand? Oh fuck you. They are so hard and are the surest path to the burn as gohneria(sp?). You can use a weight heavier than usual. Put it in one hand, lean over a preacher or an incline bench(as i did today), then control the weight down as slow as possible. Once youre down use youre other hand for the concentric or use the remaining arm's strength to bring it up and repeat until you do need to use your other arm.

    Oh yea, 13min of cardio. Yay.
    Last edited by AKIRA; 03-07-2006 at 06:51 PM.
    6' 203lbs (12-10-12)
    Bench 365 (12/3)
    Weighted Pullups 80lbs 3x3 (3/19)
    Squat 370
    Deadlift after herniation 385lbs 3x3 (3/17)
    NASM certified 2/06
    Journal

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