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NPC (and hopefully soon IFBB) Men's Physique Competitor David Lees' traininng log...
- Thread starter SVT03DAL
- Start date
THANK YOU!
Yesterday marked 12 days into my 30 day M-Sten cycle. Definitely was the strongest i have felt inthe gym since about September or so when I was rebounding from my competition dieting etc. i actually FELT BIG too for a change which was nice. I definitely had the vascularity and fullness on display after only a few warm up sets.
12/19/12 - Back
Seated Cable Rows using "V" attachment (haven't really done these consistently for a while
100 x 20
150 x 15
200 x 10
250 x 8
300(stack) x 8 (no problem!)
HS ISO Lateral Plate Loaded Rows (used over hand wide grip, both arms simultaneously)
2pps x 15
3pps x 10
4pps x 8 drop set to 2pps x 10
Leverage Plate Loaded Wide Grip Lat Pulldown
100 x 10
120 x 10
130 x 10
HS ISO Lateral Front Pulldown using wide/neutral grip
1pps x 10
2pps x 10
2+25pps x 6
Standing Cable Chest Rows using rope attachment
100 x 10
100 x 10
100 x 10
Straight Arm Pulldowns using rope attachment
100 x 15
120 x 12
140 x 10
Rack Deadlifts (pulling from 4th pin, just below knee)
225 x 5
315 x 5
405 x 5
495 x 5
545 x 5 (I believe this may be a PR)
Alright, time for some progress photos...
12/20/12 - 14 days into my 30 day M-Sten cycle. BW approximately 210lbs.
A
And I tried to get some shots of my back which is nearly impossible with my goddamn Droid X2 Camera. Symmetry is always thrown off because I have to take the photo myself:
View attachment 292509View attachment 292510
12/20/12 - 14 days into my 30 day M-Sten cycle. BW approximately 210lbs.
And I tried to get some shots of my back which is nearly impossible with my goddamn Droid X2 Camera. Symmetry is always thrown off because I have to take the photo myself:
View attachment 292509View attachment 292510
Been crazy with the holidays etc and my training schedule and diet has been all over the place. To catch you all up on the last couple days...my last training day was Friday 12/21. I also did some light biceps/triceps at home using my Wife's 20lb DB's. This week is obviously half over so i'll be hitting chest/back/delts today on my lunch break and then hitting legs tomorrow, arms on Saturday. I also want to mention that last Friday my bad knee (which I tore my ACL a few years ago and never had it surgically repaired) was REALLY pissed off during and ever since finishing up that session. I think I may have strained it a bit so I'll have to keep a close eye on it tomorrow and train based off how it feels.
Now, for last Friday's session:
12/21/12 - Hams/Quads/Calves
Seated Ham Curl
90 x 20
110 x 15
130 x 12
150 x 10
170 x 8
190(stack) x 6 (I think this is either a PR or a matched PR)
Alternating Barbell Lunges
Bar x 12
95 x 12
115 x 12
135 x 12
Hyper Extensions
x 15
x 15
Leg Press using shoulder width stance/toes out
Empty x 20
225 x 10
405 x 10
585 x 10
765 x 10 drop to 405 x 10
Quad Extensions
150 x 10
210 x 10
250 x 8
290 (stack) x 6 NEW PR!
Seated Pin Loaded Leg Press (feet together)
210 x 20
210 x 20
Cybex Calf Sled
1pps x 20
2pps x 15
3pps x 12
4pps x 10
5pps x 10
Standing Pin Loaded Calf Raise
100 x 10
130 x 10
150 (stack) x 10
Now, for last Friday's session:
12/21/12 - Hams/Quads/Calves
Seated Ham Curl
90 x 20
110 x 15
130 x 12
150 x 10
170 x 8
190(stack) x 6 (I think this is either a PR or a matched PR)
Alternating Barbell Lunges
Bar x 12
95 x 12
115 x 12
135 x 12
Hyper Extensions
x 15
x 15
Leg Press using shoulder width stance/toes out
Empty x 20
225 x 10
405 x 10
585 x 10
765 x 10 drop to 405 x 10
Quad Extensions
150 x 10
210 x 10
250 x 8
290 (stack) x 6 NEW PR!
Seated Pin Loaded Leg Press (feet together)
210 x 20
210 x 20
Cybex Calf Sled
1pps x 20
2pps x 15
3pps x 12
4pps x 10
5pps x 10
Standing Pin Loaded Calf Raise
100 x 10
130 x 10
150 (stack) x 10
DAMN it felt GOOD to get in and throw some weight around. Lower back pumps are creeping in pretty bad (thanks to the M-Sten most likely) but at least that's how I know it's working. Strength continues to get better even though my left shoulder/rotator is bothering me a bit. It's bearable once I am good and warmed up.
12/26/12 - Chest/Back/Delts (short week)
Barbell Bench Press
Bar x 30
135 x 20
225 x 10
315 x 6
335 x 6
325 x 6
315 x 6
295 x 7 (wanted 8 on this but no biggie)
DB Incline Press
120 x 6
100 x 8
90 x 10
Bodyweight Dips
x 15
x 15
HS ISO Wide Lateral High Row (both arms simultaneously)
1pps x 20
2pps x 15
2+25 x 10
2+35 x 8
3pps x 8
Seated Cable Rows using "V" attachment (heavy cable station)
200 x 10
240 x 8
260(stack) x 6
Kneeling Straight Arm Pulldowns using short bar attachment (heavy cable station)
85 x 15
85 x 15
DB Laterals (performed as a Rest/Pause Set)
20 x 10 + 25 x 10 + 30 x 10
12/26/12 - Chest/Back/Delts (short week)
Barbell Bench Press
Bar x 30
135 x 20
225 x 10
315 x 6
335 x 6
325 x 6
315 x 6
295 x 7 (wanted 8 on this but no biggie)
DB Incline Press
120 x 6
100 x 8
90 x 10
Bodyweight Dips
x 15
x 15
HS ISO Wide Lateral High Row (both arms simultaneously)
1pps x 20
2pps x 15
2+25 x 10
2+35 x 8
3pps x 8
Seated Cable Rows using "V" attachment (heavy cable station)
200 x 10
240 x 8
260(stack) x 6
Kneeling Straight Arm Pulldowns using short bar attachment (heavy cable station)
85 x 15
85 x 15
DB Laterals (performed as a Rest/Pause Set)
20 x 10 + 25 x 10 + 30 x 10
Knee is still very tender so I went lite on the weights today but kept the reps high. The pump in my quads/hams and calves was ridiculous (unfortunately it was the same for my lower back which is now past the point of unbearable). It takes a good 20 miutes or so post training for the lower back pumps to subside but unfortunately if I am driving in my car for longer than 15 minutes, it starts to hurt like a mutha. This is the only negative side I have experienced thus far with the M-Sten but it's right on point with the Super DMZ in comparison for negative sides.
12/27/12 Quads/Hams/Calves
Quad Extension warm-ups/pre-exhaust
55 x 25
55 x 25
Cybex Plate Loaded Squat Press (shoulder width stance, toes out)
225 x 20
405 x 15
585 x 10
Hack Sled (narrow stance/ toes straight) ATG all reps
185 x 10
185 x 10
Quad Extension
205 x 10
220 x 10
245 x 10
Seated Ham Curl
100 x 20
120 x 15
140 x 12
160 x 10
180 x 8
200 x 6
Seated Calf Raise
90 x 20
135 x 15
180 x 10
225 x 10 drop set 90 x 12
Standng Pin loaded Calf Raise
200 x 10
300 x 10
370(stack) x 10
BW: 215lbs
12/27/12 Quads/Hams/Calves
Quad Extension warm-ups/pre-exhaust
55 x 25
55 x 25
Cybex Plate Loaded Squat Press (shoulder width stance, toes out)
225 x 20
405 x 15
585 x 10
Hack Sled (narrow stance/ toes straight) ATG all reps
185 x 10
185 x 10
Quad Extension
205 x 10
220 x 10
245 x 10
Seated Ham Curl
100 x 20
120 x 15
140 x 12
160 x 10
180 x 8
200 x 6
Seated Calf Raise
90 x 20
135 x 15
180 x 10
225 x 10 drop set 90 x 12
Standng Pin loaded Calf Raise
200 x 10
300 x 10
370(stack) x 10
BW: 215lbs
Alright, have a lot to catch up on since i have not been in the office much due to the holidays etc. I trained chest/delts New Year's Eve. The M-Sten Rx REALLY kicked in this past week which you will see on my pressing numbers. I was overjoyed to see my pressing strength get back to where it should be...felt fawking GREAT!!
12/31/12 Chest/Delts
Babrbell Bench Press
Bar x 30
135 x 20
225 x 10
315 x 10 (easy!)
335 x 6 (easy!)
365 x 4 (probably could have pushed for 6 reps but I still had one more working set to go)
315 x 6
DB Incline Press
120 x 8
110 x 7 (wanted 8)
100 x 8
HS ISO Incline Press (used narrow/neutral grip)
1pps x 15
1pps x 15
HS Pin Loaded Flye
120 x 15
120 x 15
BW Dips
x 15
x 15
Barbell Front Raise
50 x 10
50 x 10
50 x 10
Seated Bent-over Rear DB Laterals
25 x 15
25 x 12
25 x 10
Single Arm Cable Laterals
10 x 20
20 x 10
Strict Standing Straight Arm DB laterals
20 x 10
20 x 10
12/31/12 Chest/Delts
Babrbell Bench Press
Bar x 30
135 x 20
225 x 10
315 x 10 (easy!)
335 x 6 (easy!)
365 x 4 (probably could have pushed for 6 reps but I still had one more working set to go)
315 x 6
DB Incline Press
120 x 8
110 x 7 (wanted 8)
100 x 8
HS ISO Incline Press (used narrow/neutral grip)
1pps x 15
1pps x 15
HS Pin Loaded Flye
120 x 15
120 x 15
BW Dips
x 15
x 15
Barbell Front Raise
50 x 10
50 x 10
50 x 10
Seated Bent-over Rear DB Laterals
25 x 15
25 x 12
25 x 10
Single Arm Cable Laterals
10 x 20
20 x 10
Strict Standing Straight Arm DB laterals
20 x 10
20 x 10
Seems the left shoulder was good. My right one is now fucked. Got an appt for the 17th to have it checked out. i'm blaming everything on a badly broken collarbone that healed way out of wack. Why they didn't fix it properly at the time is beyond me.
I wouldn't say the shoulder was good...it just didn't hurt this go-around. There is still some weird sensation going on in there, but it's hard to articulate exactly what the feeling is to someone that has not experienced it before.
Regarding your injury, best of luck with the check-up and I hope things get better for you ASAP.
M-Sten is without a doubt hitting optimal levels right now. I am in the 4th and final week of using the supplement and strength was off the charts today for back day. The pumps are sheer insanity! I like this stuff almost as much as the original Super DMZ Rx. It took a little longer for the M-Sten to kick in (compared to the Super DMZ) but now that it is fully in my system, it definitely seems to have the same affect on strength levels and insame pumps.
1/2/13 Back
Barbell Rows (overhand wide grip)
135 x 20
225 x 15
315 x 10 (lightest this weight has ever felt while doing this movement) drop to set to 225 x 10
Seated Cable Rows using "v" attachment (heavy cable station)
260(stack) x 10
260 x 8
260 x 6
Reverse Grip Lat Pulldown (heavy station)
145 x 10
160 x 8
175 x 6
DB Rows (both arms simultaneously)
50 x 10
60 x 10
HS ISO Lateral Row (1st generation plate loaded machne, both arms simultaneously, using mediurm overhand grip)
2pps x 10
2pps x 8
HS ISO Lateral Front Pulldown (both arms simultaneously)
2pps x 15
2pps x 10
Kneeling Straight Arm Pulldowns using rope attachment
100 x 15
100 x 12
100 x 10
Rack Deadlifts (at knee)
225 x 5
405 x 5
585 x 3 (PR!!!) wanted 5 reps but I almost passed out after the 3rd rep drop set to 315 x 5
1/2/13 Back
Barbell Rows (overhand wide grip)
135 x 20
225 x 15
315 x 10 (lightest this weight has ever felt while doing this movement) drop to set to 225 x 10
Seated Cable Rows using "v" attachment (heavy cable station)
260(stack) x 10
260 x 8
260 x 6
Reverse Grip Lat Pulldown (heavy station)
145 x 10
160 x 8
175 x 6
DB Rows (both arms simultaneously)
50 x 10
60 x 10
HS ISO Lateral Row (1st generation plate loaded machne, both arms simultaneously, using mediurm overhand grip)
2pps x 10
2pps x 8
HS ISO Lateral Front Pulldown (both arms simultaneously)
2pps x 15
2pps x 10
Kneeling Straight Arm Pulldowns using rope attachment
100 x 15
100 x 12
100 x 10
Rack Deadlifts (at knee)
225 x 5
405 x 5
585 x 3 (PR!!!) wanted 5 reps but I almost passed out after the 3rd rep drop set to 315 x 5
Sometimes we do things in the gym that defy common sense. I don't do this often but today was one of those days. I have been experiencing some rather nasty lower back pumps recently caused by supplementing with the M-Sten. For whatever reason, I decided to start off my leg day with Stiff Legged Deadlifts and I was hating myself for it over the duration of session. i don't know what possessed me to do so since SLDL's always make my lower back flare up like a pack of hemmorroids but it is what is. It also seemed like every piece of equipment I went to use in succession was already being used which put me in a rather pissy mood and I ended up having to forgo doing my entire leg routine because i ran out of time...FML!
1/4/12 Hams/Quads
Stiff Legged Deadlifts
135 x 15
225 x 10
275 x 10
295 x 6
225 x 10
Barbell Walking Lunges
50 x 12
50 x 12
50 x 12
Hyper Extensions
x 10
x 10
x 10
Seated Ham Curl
145 x 10
175 x 10
205 x 10
Quad Extension Pre-exhaust
55 x 25
55 x 25
Hack Sled narrow stance toes straight, ATG all reps
Empty x 10
185 x 10
275 x 10
Quad Extensions
205 x 10
205 x 10
205 x 10
Wanted to do some leg presses but it was being used and also had to skip calves since I was out of time. I'll train calves in the morning... Here's a few shot of the quads while i was doing the hack sled:
1/4/12 Hams/Quads
Stiff Legged Deadlifts
135 x 15
225 x 10
275 x 10
295 x 6
225 x 10
Barbell Walking Lunges
50 x 12
50 x 12
50 x 12
Hyper Extensions
x 10
x 10
x 10
Seated Ham Curl
145 x 10
175 x 10
205 x 10
Quad Extension Pre-exhaust
55 x 25
55 x 25
Hack Sled narrow stance toes straight, ATG all reps
Empty x 10
185 x 10
275 x 10
Quad Extensions
205 x 10
205 x 10
205 x 10
Wanted to do some leg presses but it was being used and also had to skip calves since I was out of time. I'll train calves in the morning... Here's a few shot of the quads while i was doing the hack sled:
I wrapped up my 4 weeks of using the M-Sten and ended up at 219lbs as of last night. I wasn't training or eating to gain weight, just to maintain. Despite this I still managed to put on about 14lbs, not too shabby. Seemed to be pretty dry gains as well and vascularity is very pronounced in my arms/forearms and quads/calves The strength increase was delayed but hit it's stride at about the 2.5 week point and is still going strong. Negative sides for me were some pretty intense lower back pumps, lack of appetite, restless sleep. I also noticed that in the past week or so my joints seem to have been really tender, especially in my shoulders,elbows, wrists and knees.. In fact, during this past Saturday's arm session I had to back off on my close-grip benches because of the aches. Not sure if this is attributed to the M-Sten but I haven't had issues this severe before. I also felt some funny discomfort in my left pec muscle so I didn't finish off my last 2 working sets on the CGBP (good thing I did too because I 've had a real sore armpit area since then and was concerned I may have pulled or partially torn my pec muscle.) It still is a bit tender so I will take it easy when training chest today and kinda feel it out, hopefully it's nothing serious. There is no bruising or anythig so most lilely I just pulled it a bit. We'll see how it goes.
Here is Saturday's session:
1/5/12 - Calves/Triceps/Biceps
Seated Calf Raise (plate loaded)
45 x 20
90 x 15
135 x 12
180 x 10
225 x 8
270 x 6
Standing Calf Raise (pin loaded)
215 x 10
315 x 10
395(stack) x 10
Close Grip Bench Press
Bar x 30
135 x 20
225 x 10
315 x 6
325 x 6 (stopped here since I didn't like the sensation I was experiencing in my left pec) better be SAFE then sorry!
Cable Extensions using Rope attachment FST-7 style (heavy cable station)
30 x 15
40 x 15
50 x 15 x 5 sets
Single Arm Overhead DB Extension
25 x 10
30 x 10
35 x 10
Alternating DB Curls
25 x 20
30 x 18
35 x 16
40 x 14
45 x 12
50 x 10
Single Arm Cable Concentration Curls FST-7 style
20 x 15
20 x 10 x 6 sets
Cable Hammer Curls using rope attachment
20 x 15
25 x 12
30 x 10
Skipped forearms because my wrists were bothering me
Here is Saturday's session:
1/5/12 - Calves/Triceps/Biceps
Seated Calf Raise (plate loaded)
45 x 20
90 x 15
135 x 12
180 x 10
225 x 8
270 x 6
Standing Calf Raise (pin loaded)
215 x 10
315 x 10
395(stack) x 10
Close Grip Bench Press
Bar x 30
135 x 20
225 x 10
315 x 6
325 x 6 (stopped here since I didn't like the sensation I was experiencing in my left pec) better be SAFE then sorry!
Cable Extensions using Rope attachment FST-7 style (heavy cable station)
30 x 15
40 x 15
50 x 15 x 5 sets
Single Arm Overhead DB Extension
25 x 10
30 x 10
35 x 10
Alternating DB Curls
25 x 20
30 x 18
35 x 16
40 x 14
45 x 12
50 x 10
Single Arm Cable Concentration Curls FST-7 style
20 x 15
20 x 10 x 6 sets
Cable Hammer Curls using rope attachment
20 x 15
25 x 12
30 x 10
Skipped forearms because my wrists were bothering me
As crappy as my joints and body felt on Saturday morning...today felt like the complete opposite! (go figure!) My left pec/armpit area was/is still a little bit tender so I made it a priority to take it easy and feel things out. I had not planned on going to crazy because the last thing I need is an injury etc but things seemed to be just fine once i weas warmed up. Joints felt pretty good and overall energy levels were great. I did take 1 Pyro Rx by Iron Mag Labs before heading into the gym for a little extra boost and it definitely gave me the kick in the ass that I needed.
1/7/13 Chest/Delts
DB Bench Press
50 x 20
80 x 15
100 x 10
120 x 10
130 x 10
140 x 8 PR (I have pressed the 140's for 6 as my previous best) Pressing is not the hard part for me with these, it's keeping a good grip to prevent smashing my face. I felt I could have nailed 140 x 10 but my grip was slipping so I decided to stop there.
100 x 15
HS Pin Loaded Incline Press (never used this pin loaded machine before, only the plate loaded)
50 x 20
80 x 10
100 x 10
Icarian Flye Machine
100 x 15
100 x 15
BW Dips
x 20
x 20
Alternating Underhand Front DB Raises
25 x 20
30 x 20
35 x 20
Single Arm Reverse Cable Flye using rope attachment
10 x 15
15 x 12
20 x 10
Single Arm Leaning Cable Laterals
10 x 15
15 x 12
20 x 10
Strict/Straight Arm DB Laterals
20 x 10
20 x 10
BW:221lbs post training
A few photos afterwards...was feeling and looking pretty "full" and vascularity was pretty nasty:
1/7/13 Chest/Delts
DB Bench Press
50 x 20
80 x 15
100 x 10
120 x 10
130 x 10
140 x 8 PR (I have pressed the 140's for 6 as my previous best) Pressing is not the hard part for me with these, it's keeping a good grip to prevent smashing my face. I felt I could have nailed 140 x 10 but my grip was slipping so I decided to stop there.
100 x 15
HS Pin Loaded Incline Press (never used this pin loaded machine before, only the plate loaded)
50 x 20
80 x 10
100 x 10
Icarian Flye Machine
100 x 15
100 x 15
BW Dips
x 20
x 20
Alternating Underhand Front DB Raises
25 x 20
30 x 20
35 x 20
Single Arm Reverse Cable Flye using rope attachment
10 x 15
15 x 12
20 x 10
Single Arm Leaning Cable Laterals
10 x 15
15 x 12
20 x 10
Strict/Straight Arm DB Laterals
20 x 10
20 x 10
BW:221lbs post training
A few photos afterwards...was feeling and looking pretty "full" and vascularity was pretty nasty:
In 8 weeks (or less) I will be starting my prep for the Cutler Classic and won't be using anything until 4 weeks out from the show where I plan on running the Cyanostane Rx/Halo Extreme stack. It will be my first time using the 2 compounds together .
I don't have any "past experience" with M-Sten so I have no clue how much I will keep. Honeslty I won't know until I diet down to a lower bf percentage...only then will I see the imporvements I made over the course of this off-season. I will go ion record and say that I am right around 10% bf at a weight of roughly 220lbs so if I were to guesstimate where I'll be on stage at around 5-6% bf, my weight should be around 205lbs which is up 4lbs since the IFBB North Americans. Pretty solid gains if you ask me but I am already on the big side for MPD so to me it is more about refining my physique as opposed to packing on size.
Cool. I was referring to your past experience with DMZ2.0 since it contains the same compound. But really 4-5 lbs of lean muscle in 4 wks is well worth it. I'm going to get started on it pretty soon, depending on the shoulder issue. Good luck in your upcoming show.
Thanks man! When I did the DMZ 2.0 I didn't experience the same strength gains that I have now with the M-Sten. DMZ 2.0 was a monster in terms of packing on weight/mass (which wasn't what I was using it for). If I were to rate the 3 products in preference, it would be a toss up between the original Super DMZ and the new M-Sten and DMZ 2.0 being my least favorite even though it was a solid product.
Strength continues to get better...new big PR on racks today. Decided to put them first instead of last per usual.
1/9/13 Back
Rack Deadlifts (at knee)
225 x 20
315 x 15
405 x 10
495 x 8
585 x 6 NEW PR!!!
Wide Grip Lat Pulldown
200 x 10
230 x 8
250 x 6
200 x 8
BodyMasters Row (pin loaded) wide overhand grip
100 x 10
120 x 10
140 x 10
DB Row (both arms simultaneaously)
50 x 10
60 x 10
70 x 10
Cable Pulldown to top of chest using ""v" attachment
100 x 15
140 x 10
160 x 8
Old School HS ISO Row (plate loaded) narrow/neutral grip, both arms simultaneously
1pps x 15
2pps x 10
2pps x 10
DB Pullovers
80 x 10
100 x 10
Kneeling Straight Arm Pulldowns using rope attachment
100 x 10
100 x 10
1/9/13 Back
Rack Deadlifts (at knee)
225 x 20
315 x 15
405 x 10
495 x 8
585 x 6 NEW PR!!!
Wide Grip Lat Pulldown
200 x 10
230 x 8
250 x 6
200 x 8
BodyMasters Row (pin loaded) wide overhand grip
100 x 10
120 x 10
140 x 10
DB Row (both arms simultaneaously)
50 x 10
60 x 10
70 x 10
Cable Pulldown to top of chest using ""v" attachment
100 x 15
140 x 10
160 x 8
Old School HS ISO Row (plate loaded) narrow/neutral grip, both arms simultaneously
1pps x 15
2pps x 10
2pps x 10
DB Pullovers
80 x 10
100 x 10
Kneeling Straight Arm Pulldowns using rope attachment
100 x 10
100 x 10
1/11/13 - Quads/Hams
Quad Exension warm-ups/pre-exhaust
50 x 25
50 x 25
Cybex Seated Leg Press (pin loaded) narrow stance
210 x 25
250 x 20
310 x 15
350 x 12
410 x 10
490(stack) x 10
Quad Extensions
190 x 10
210 x 10
230 x 10
250 x 10
270 x 10 PR!
290(stack) x 8 PR! - shouldn't have done this though, tweaked my bad knee and it has been bothering me ever since. Limping around because it keeps giving out on me
Seated Ham Curl
90 x 20
110 x 15
130 x 12
150 x 10
170 x 8
190(stack) x 8 PR!
Hyper Extensions
x 15
x 15
x 15
Quad Exension warm-ups/pre-exhaust
50 x 25
50 x 25
Cybex Seated Leg Press (pin loaded) narrow stance
210 x 25
250 x 20
310 x 15
350 x 12
410 x 10
490(stack) x 10
Quad Extensions
190 x 10
210 x 10
230 x 10
250 x 10
270 x 10 PR!
290(stack) x 8 PR! - shouldn't have done this though, tweaked my bad knee and it has been bothering me ever since. Limping around because it keeps giving out on me
Seated Ham Curl
90 x 20
110 x 15
130 x 12
150 x 10
170 x 8
190(stack) x 8 PR!
Hyper Extensions
x 15
x 15
x 15
1/12/13 - Calves/Triceps/Biceps/Forearms
Standing Calf Raise (pin loaded)
115 x 20
215 x 15
315 x 12
395(stack) x 10
Seated Calf Raise (plate loaded)
90 x 15
135 x 12
180 x 10
Rope Extension warm-up/pre-exhaust
20 x 25
30 x 25
Lying EZ-Bar Tricep Extension (all reps slow and squeezed with stretch)
60 x 20
80 x 15
100 x 12
110 x 10
Single Arm Overhead DB Extension
35 x 10
40 x 10
45 x 10
DB Kickbacks FST-7
20 x 10 x 7 sets
DB Curl warm-up/pre-exhaust, both arms simultaneously
20 x 20
20 x 20
Short Barbell Drag Curl
Bar x 20
45 x 10
65 x 10
85 x 10
Incline DB Curl (alternating )
25 x 20
35 x 18
45 x 16
Reverse Incline Spider Barbell Curl
50 x 10
50 x 10
50 x 10
Traditional DB Hammer Curl (alternating)
50 x 16
60 x 16
70 x 16
DB Wrist Curl
45 x 20
50 x 15
60 x 10
Standing Calf Raise (pin loaded)
115 x 20
215 x 15
315 x 12
395(stack) x 10
Seated Calf Raise (plate loaded)
90 x 15
135 x 12
180 x 10
Rope Extension warm-up/pre-exhaust
20 x 25
30 x 25
Lying EZ-Bar Tricep Extension (all reps slow and squeezed with stretch)
60 x 20
80 x 15
100 x 12
110 x 10
Single Arm Overhead DB Extension
35 x 10
40 x 10
45 x 10
DB Kickbacks FST-7
20 x 10 x 7 sets
DB Curl warm-up/pre-exhaust, both arms simultaneously
20 x 20
20 x 20
Short Barbell Drag Curl
Bar x 20
45 x 10
65 x 10
85 x 10
Incline DB Curl (alternating )
25 x 20
35 x 18
45 x 16
Reverse Incline Spider Barbell Curl
50 x 10
50 x 10
50 x 10
Traditional DB Hammer Curl (alternating)
50 x 16
60 x 16
70 x 16
DB Wrist Curl
45 x 20
50 x 15
60 x 10
1/14/13 Chest/Delts
Barbell Bench Press
Bar x 30
135 x 20
225 x 10
315 x 10 (I stopped here because I felt that discomfort in my left pec/armpit area that I had 2 weeks ago while doing close grip bench presses)
Db Incline Press (went easy here since I wasn't sure if my left pec would continue to hurt)
60 x 15
80 x 10
100 x 10
120 x 8
BW Dips
x 20
x 10
Decided to stop training chest here because I simply did not like how my chest was feeling. Last thing I need is a pec tear.
Treadmill 15 minutes at 4mph/3.5 incline
Single Arm Reverse Cable Flye (rear delts)
20 x 15
20 x 12
20 x 10
Straight Arm Stict DB Laterals
25 x 10
30 x 12
30 x 10
Abbreviated workout since I did not want to risk injuring/tearing my pec. It feels better today but as a pre-caution I will not be doing any barbell pressing for at least 2 weeks. I'll stick with machines and DB's for the time being since it seems the tweak/injury is not affected by using DB's.
BW: 216lbs
Barbell Bench Press
Bar x 30
135 x 20
225 x 10
315 x 10 (I stopped here because I felt that discomfort in my left pec/armpit area that I had 2 weeks ago while doing close grip bench presses)
Db Incline Press (went easy here since I wasn't sure if my left pec would continue to hurt)
60 x 15
80 x 10
100 x 10
120 x 8
BW Dips
x 20
x 10
Decided to stop training chest here because I simply did not like how my chest was feeling. Last thing I need is a pec tear.
Treadmill 15 minutes at 4mph/3.5 incline
Single Arm Reverse Cable Flye (rear delts)
20 x 15
20 x 12
20 x 10
Straight Arm Stict DB Laterals
25 x 10
30 x 12
30 x 10
Abbreviated workout since I did not want to risk injuring/tearing my pec. It feels better today but as a pre-caution I will not be doing any barbell pressing for at least 2 weeks. I'll stick with machines and DB's for the time being since it seems the tweak/injury is not affected by using DB's.
BW: 216lbs
Wednesday's Training recap:
1/16/13 - Lee Haney inspired Back Session
Barbell Rows (Lee Haney style)
Bar x 20
135 x 15
185 x 12
205 x 10
225 x 10
Old School T-Bar Rows (Lee Haney style again) used 25lbs plates to get deeper stretch also
95 x 15
145 x 15
195 x 12
245 x 10
"V" Handle Cable Pulldowns to top of chest
150 x 10
160 x 10
170 x 8
180 x 6
Leverage Plate Loaded Wide Grip Pulldown
100 x 10
110 x 10
120 x 10
Straight Arm Pulldown using rope attachment
100 x 15
100 x 12
100 x 10
1/16/13 - Lee Haney inspired Back Session
Barbell Rows (Lee Haney style)
Bar x 20
135 x 15
185 x 12
205 x 10
225 x 10
Old School T-Bar Rows (Lee Haney style again) used 25lbs plates to get deeper stretch also
95 x 15
145 x 15
195 x 12
245 x 10
"V" Handle Cable Pulldowns to top of chest
150 x 10
160 x 10
170 x 8
180 x 6
Leverage Plate Loaded Wide Grip Pulldown
100 x 10
110 x 10
120 x 10
Straight Arm Pulldown using rope attachment
100 x 15
100 x 12
100 x 10
have you ever tried doing your straightarm pull downs at the start of your Lat workout? 1 warm up set then all out 2-3 sets to failure 12-15 reps. let me know what you think. you can change it up by using a rope attachment one week, a shoudler width grip straight bar the next and then go wide the next week.
Yes, I actually pre-exhaust with straight arm pulldowns using the rope attachment and then finish off my back session with DB pullovers quite frequently. Excellent pre-exhaust and finishing move (as you know).
Friday's training recap.
1/18/13 Quads/Hams (light weight/high reps) my bad knee was still sore but I refuse to skip training. I used my knee wraps on the pressing movements.
Quad Extension warmups/pre-exhaust
50 x 25
70 x 25
Hack Sled (feet together)
Empty x 10
185 x 10
275 x 10
365 x 10
Seated Pin Loaded Leg Press (narrow stance)
210 x 25
250 x 20
310 x 15
350 x 10
Quad Extension (all reps slow with squeeze/flex/hold at top of each rep)
150 x 10
150 x 10
150 x 10
Seated Ham Curl
90 x 15
110 x 15
130 x 12
150 x 10
HyperExtensions
x 15
x 12
x 10
1/18/13 Quads/Hams (light weight/high reps) my bad knee was still sore but I refuse to skip training. I used my knee wraps on the pressing movements.
Quad Extension warmups/pre-exhaust
50 x 25
70 x 25
Hack Sled (feet together)
Empty x 10
185 x 10
275 x 10
365 x 10
Seated Pin Loaded Leg Press (narrow stance)
210 x 25
250 x 20
310 x 15
350 x 10
Quad Extension (all reps slow with squeeze/flex/hold at top of each rep)
150 x 10
150 x 10
150 x 10
Seated Ham Curl
90 x 15
110 x 15
130 x 12
150 x 10
HyperExtensions
x 15
x 12
x 10
1/19/13 Calves/Triceps/Biceps (slow/squeeze/flex all reps...weight is moderate to light)
Standing Calf Raise
115 x 20
215 x 15
315 x 12
395(stack) x 10
Seated Calf Raise (these were downright painful compared to how I usually do them)
90 x 15
90 x 15
90 x 15
Rope Pressdown/Extension warmups/pre-exhaust on heavy cable station
20 x 20
30 x 15
40 x 10
Lying EZ-Bar Skullcrushers
60 x 15
80 x 12
100 x 10
110 x 8
Single Arm Reverse Cable Extension on heavy cable station
15 x 10
15 x 10
15 x 10
Single Arm Overhead DB Extension
30 x 10
35 x 10
40 x 10
Seated Alternating DB Hammer Curl
25 x 20
30 x 18
35 x 16
40 x 14
Dual Axis Cable Curls (both arms simultaneously)
20 x 20
30 x 15
40 x 12
50 x 10
Barbell Spider Curl off backside of preacher bench
60 x 10
60 x 10
60 x 10
"Arnold" DB Concentration Curl
35 x 10
35 x 10
35 x 10
DB Wrist Curl superset with Reverse Barbell Curl
45 x 15 + 50 x 15
50 x 12 + 50 x 12
55 x 10 + 50 x 10
Note: The whole purpose of training in this fashion where I use lighter weights while holding constant tension, slow rep speed and hard flex/contraction at the peak of each movement is to ensure 110% mind/muscle connection and 110% recruitment of the target muscles being trained. Remember, we as bodybuilders are NOT weight lifters! We are not simply trying to move weigth from point A to point B. Our goal is use resistance under control to recruit as many muscle fibers as possible to promote hypertrophy. It's nice to sling around big weights from time to time but all that really accomplishes is feeding your ego and will not result in what should be your ultimate goal of sculpting your best physique. Remember that next time you enter the gym to train.
Standing Calf Raise
115 x 20
215 x 15
315 x 12
395(stack) x 10
Seated Calf Raise (these were downright painful compared to how I usually do them)
90 x 15
90 x 15
90 x 15
Rope Pressdown/Extension warmups/pre-exhaust on heavy cable station
20 x 20
30 x 15
40 x 10
Lying EZ-Bar Skullcrushers
60 x 15
80 x 12
100 x 10
110 x 8
Single Arm Reverse Cable Extension on heavy cable station
15 x 10
15 x 10
15 x 10
Single Arm Overhead DB Extension
30 x 10
35 x 10
40 x 10
Seated Alternating DB Hammer Curl
25 x 20
30 x 18
35 x 16
40 x 14
Dual Axis Cable Curls (both arms simultaneously)
20 x 20
30 x 15
40 x 12
50 x 10
Barbell Spider Curl off backside of preacher bench
60 x 10
60 x 10
60 x 10
"Arnold" DB Concentration Curl
35 x 10
35 x 10
35 x 10
DB Wrist Curl superset with Reverse Barbell Curl
45 x 15 + 50 x 15
50 x 12 + 50 x 12
55 x 10 + 50 x 10
Note: The whole purpose of training in this fashion where I use lighter weights while holding constant tension, slow rep speed and hard flex/contraction at the peak of each movement is to ensure 110% mind/muscle connection and 110% recruitment of the target muscles being trained. Remember, we as bodybuilders are NOT weight lifters! We are not simply trying to move weigth from point A to point B. Our goal is use resistance under control to recruit as many muscle fibers as possible to promote hypertrophy. It's nice to sling around big weights from time to time but all that really accomplishes is feeding your ego and will not result in what should be your ultimate goal of sculpting your best physique. Remember that next time you enter the gym to train.
Recap of Monday's training session. Dut to my left pec strain, I decided to do movements that did not hurt/aggravate that area. Unfortunately, another pain/discomfort reared its ugly head in my shoulder blade on the same side as my tweaked pec. Seems my shoulder is picking up the slack for the tweaked pec and it's pissing off the brachial nerve in the prcoess. Will be doing some stretches etc to try and correct the internal rotation. I'm also going to skip any pressing movements for the next training split rotation and then build back up slowly again. I need to be 110% at the beginning of prep... fingers crossed!
1/21/13 Chest/Delts
DB Incline Press
40 x 15
60 x 10
80 x 15
100 x 10
120 x 6 (had more in the tank but the pain in my shoulder blade was killing me)
110 x 8
90 x 10
HS ISO Wide Chest Press (plate loaded) these were all done slow with pause/.squeeze at top of each rep
2pps x 10
3pps x 10
3+25pps x 10
3_35pps x 8
Cybex Pin Loaded Machine Flye
120 x 15
120 x 15
Underhand Alternating Front DB Raise
20 x 20
25 x 20
30 x 20
Seated Bent-over DB Reverse Flye
25 x 15
30 x 12
35 x 10
Strict/Straight Arm DB Laterals
25 x 10
30 x 10
35 x 10
FST-7 Cable Laterals
10 x 10reps x 7sets
Wide Grips Eupright Row (side delts)
50 x 10
50 x 10
1/21/13 Chest/Delts
DB Incline Press
40 x 15
60 x 10
80 x 15
100 x 10
120 x 6 (had more in the tank but the pain in my shoulder blade was killing me)
110 x 8
90 x 10
HS ISO Wide Chest Press (plate loaded) these were all done slow with pause/.squeeze at top of each rep
2pps x 10
3pps x 10
3+25pps x 10
3_35pps x 8
Cybex Pin Loaded Machine Flye
120 x 15
120 x 15
Underhand Alternating Front DB Raise
20 x 20
25 x 20
30 x 20
Seated Bent-over DB Reverse Flye
25 x 15
30 x 12
35 x 10
Strict/Straight Arm DB Laterals
25 x 10
30 x 10
35 x 10
FST-7 Cable Laterals
10 x 10reps x 7sets
Wide Grips Eupright Row (side delts)
50 x 10
50 x 10
by all means take it easy. the brachial nerve pain could be the overcompensation of the rotator cuff. BTW I came out of my Dr's exam aok. no rotator cuff damage in the right shoulder as i feared. i did however get a cortizone shot to speed recovery. was a little sore over the weekend but was able to do some presses yesterday with no pain.
Glad to hear you are ok bro!
Recap of Wednesday's session...
1/23/13 Back
Rack Deadlift (4th pin/knee level)
135 x 10
225 x 10
315 x 10
405 x 10
495 x 10
585 x 8* matched personal best
HS ISO Lateral Row (both arms simultaneously) used narrow/neutral grip
2pps x 15
3pps x 12
4pps x 8
Reverse Grip HS ISO Lateral Front Pulldown
2pps x 10
2pps x 10
2pps x 10
Kneeling Single Arm Cable pulldown (loved these!)
50 x 10
70 x 10
90 x 10
DB Pullovers
85 x 10
90 x 10
100 x 8
1/23/13 Back
Rack Deadlift (4th pin/knee level)
135 x 10
225 x 10
315 x 10
405 x 10
495 x 10
585 x 8* matched personal best
HS ISO Lateral Row (both arms simultaneously) used narrow/neutral grip
2pps x 15
3pps x 12
4pps x 8
Reverse Grip HS ISO Lateral Front Pulldown
2pps x 10
2pps x 10
2pps x 10
Kneeling Single Arm Cable pulldown (loved these!)
50 x 10
70 x 10
90 x 10
DB Pullovers
85 x 10
90 x 10
100 x 8
