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Muscle Gelz Transdermals
IronMag Labs Prohormones
Impressive workouts! Keep up the good work!
 
ya know, most the guys I know have a problem with the calf area.. but I gotta tell ya, your back squats are pretty impressive!

Don't ignore the calf workout, even if you don't like it, it's gotta be done!
 
katt said:
ya know, most the guys I know have a problem with the calf area.. but I gotta tell ya, your back squats are pretty impressive!

Thanks Katt, give me a good year of solid training to get those up to par. The circuit training you and Otherhalf have been doing is impressive!! That will burn off the body fat like no other!!! I might have to try if for a month or 2 after the holidays.

Don't ignore the calf workout, even if you don't like it, it's gotta be done!

Oh I don't mind doing calves, I just skip them when I'm short for time.
Click to expand...
 
i havn't posted lately because I unfortunately contracted pneumonia....and have been down for going on 2 weeks here....this sucks, I never get sick, and so far, I've been sick twice in the past 6 months. Hopefully I'll be able to shake this by Wednesday and get back at it...right now I've just been resting and trying to get over it. I'll update in here once I'm back on my feet.
 
12/6/07

Back from the dead.....a complete 2 week layoff due to pneumonia...not happy about it. Eitherway, I have to ease back into it a little so I don't fuck up my body's recovery. Still on prescription Anti-biotics and a prescription inhaler for my lungs, so training #'s are gonna be shitty light. Got weighed at the Doc's office.....220.

anyhow....

Light Push

Back squat - 205 - 2x12 - pause at the bottom
incline bench - 155 - 2x12
DB L - Laterals - 25's 2x12
Rope Pressdowns - ?? - 2x12
pec deck (for shits and giggles) - ??? - 1x12


Thats' it.......Might switch up the program a little, and do a conjugate Push/Pull.....whatever.
 
12/7/07

Light - Pull - RI-60-90 sec.

RDL's - 185 - 2x12
WG Lat pulls - 145 - 2x12
Ham curls - ?? - 2x12
Rope Rows - 135 - 2x12
CG pulldowns - 155-2x12
Rear Delt Machine - 100 - 2x12
Bicep crap - 4x12


gay.
 
12/11/07

Push Heavy

Bench Press - worked up to 225x3x5
Standing Military Press - 135x3x5
Front Squat - worked up to 205x3x5
some ab work

Next time i'll put squats first...not sure what I was thinking.
 
Pull - Heavy

Deads - worked up to 315x5x3
Pull-ups - BW(220ish) 5x5 (pull until my shoulders/chest touch handles, drop to a dead hang, no swing)
Pendlay Rows - 165x5x6 (bar is dead on the floor between each rep, no bounce)

RI - 3min.

Notes:

Everything seemed pretty easy, still easing back into things. The Pull ups are with a neutral grip, about 15" apart. When it comes to heavy pulling (like chins), I like a neutral grip because it's easier on the elbows and shoulders.

I switched the DB rows for Pendlay Rows.....no particular reason, just felt like getting done sooner.
 
12-14-07 Push Light

Back Squats - worked up to 215 - 2x12
Incline Dumbell Press - 60's - 2x failure (12-15)
DB L-lateral raises - 25's - 2x failure (12-15)
Close Grip Presses - 135 -2x15
Fat bar pressdowns ?? - 2x12


12-15-07 Pull Light

Good Mornings - 135 - 3x10
Lat Pulls - ?? - 2x failure (12-15)
Rope Rows - 140 - 2x failure (12-15)
Leg Curls - 150 - 2x failure (12-15)
Rear Delt Machine - 120 - 2x failure (12-15)
Bicep crap - 4 x 12-15
 
Heavy Push - 12-17-07

Back Squats
135x5
185x5
225x3
245x3
275x5x3 (easy....paused in the hole for each rep)
315x3
405 - 30 sec. static hold
495 x 2 -15 sec. static holds

Bench Press - medium grip, elbows tucked
135x5
155x5
185x5
205x3
225x3
245x3x3
Shoulders started to hurt a little
155x2x10 with a wider grip, felt better.

Standing Militaries
95x8
135x3x5
shoulders not quite right
DB's 35's 2x10


Might need to switch up some things.
 
Pull Heavy

Rack Pulls - Bar is set 3-4" below knee
135x5
185x5
225x3
275x3
315x3
315x3
315x3 - on the last rep my form slipped a little and I pulled my lowerback on the left side a tad. I always keep my weight on my heels, but on the last rep, the weights were moving easy, and I guess I got eager, didn't set up correctly and my weight shifted forward on my toes more. I iced it down last night, and it doesn't hurt much today, so it's not biggie.

close neutral grip pull ups - BW - 3x5
rope rows (had to swap out the bent overs because of my back) - 135 - 3x15

Im a little pissed at myself for the fuck up. I probably should reevaluate how I've organized this push pull thing.....monday I did some heavier (for me) triples on back squats, then wednesday I'm doing heavier (again, for me) rack pulls.....maybe a little too much load on my lower back...who knows...

So.......I'm torn between either going back to a conjugate program aimed at powerlifting (similar to westside, but my gym lacks a lot of the equipment).....or doing a push/pull/legs bodybuilding split for a few weeks (4-6) to get some hypertrophy and give the heavy stuff a short break.

If anyone gets bored and reads this journal, feel free to share your thoughts, I'm always open to suggestions.
 
Past Training

Havn't posted training in a while, but i have been training. After yanking something in my back, and having some rotator cuff pain, I decided to drop this conjugate stuff for a few weeks, and do an old fashion linear periodization for 8 weeks......I'm into week 3 right now. Kinda ripped this one from Ed Coan's book. basically, I take percentages of the big 3 and start with lighter intesity, higher volume and work towards higher intestity, lower volume over the weeks.

weeks - sets x reps
1 - 2x12
2 - 2x10
3 - 2x8
4 - 2x6
5 - 2x5
6 - 2x4
7 - 2x3
8 - 2x2
9 - Attempt Max

Anyhow, program is simple and i like it. I know everybody does Westside for powerlifting, but I'm not a seasoned Veteran, and plenty of successful powerlifters used this prior to there westside training. So if it was good enough for them, it's good enough for me. And Ed Coan is awesome, so I don't mind using his methods.

Monday - Squat day

Back Squats - Periodized sets x reps

Singe Leg Press - 3x8-12
Leg Curls - 3x8-12
Bent Rows - 3x8-12
Close grip Pulldowns - 3x8-12
Abs & Calves - 3x15-20

I threw 2 upper back movements in on this day because I feel like my upper back is a weak area.

Wednesday - Bench Day

Bench Press - Periodized sets x reps

Inline Barbell or DB - 2x8-12
DB Military Press - 3x8-12
DB Laterals - 3x8-12
Tricep Movements - 3x6x8

Friday - Deadlift Day

Deadlifts - Periodized sets x reps

Good Mornings - 3x8-12
Lat pulls/Chin-ups - 3x8-12
Seated Rows - 3x8-12
Rear Delt Flys - 3x10-15
Bicep Movements - 3x8-12

Saturday - Light Bench & prehab shit

Close grip press - 3 sets of 8-12 reps
DB Laterals - 3x8-12
Scaption Raises - 3x10-15
External Rotation Exercises - 3x15
Tricep Movements - 3x15


so thats it.....i'll post the last couple workouts
 
Past couple sessions

Last Friday was Deadlift day week 2

Deadlifts - Conventional from the floor - 285 - 2 sets x 10 reps
Good Mornings - 135 - 2x10
Wide Grip lat Pulls - ?? - 4x12,10,10,9
Seated Rows - ?? - 3x12,12,15
Rear Delt Machine - 120 - 3x12-15
Hammer Curls - 40's - 3x8

Monday:

Back Squats - 235 - 2x10
Single Leg Press - ??? - 3x12
Seated Leg Curls - 150 - 3x12
Bent Over Rows - 135 - 4x10
Close Grip Pulldowns - 150 - 3x12,12,15
Captain Chairs - 3x15
 
The Max Singles that I'm basing this periodization on are:

Deadlift - 435 (Belt & Chalk)
Squat - 365 (Belt)
Bench - 305 (Raw)

These were the max's I hit with in the month of December, so yeah....I need to really bring up.....all 3. My weight is a fairly lean 220. By Fairly lean, I mean I have visible abs.
 
hey longtime no posts, good to see that you are still hitting it hard.
hopefully all the muscles have healed and you can kick some ass in the new year.

just one quick question, what are abs? i havent seem mine for along time.
 
ha, that's funny, I havn't worked mine in a long time. And when i say visible.....i mean you have to look close.
 
1-10

Bench Day - 3rd week

Regular Ass Bench Press - 215 - 2x8

Accessory work:

Incline Barbell Press - 155 - 3x10,8,7
Db Military's 50's - 3x10,8,8
Db laterals - 25's - 3x10
Tricep stuff....a bunch of different movements for like...8 total sets of 10-15 reps...trying to figure out what doesn't bug my elbow, and what might help it.

I've been keeping rest between accessory sets to 60 - 90 seconds.

I just bought these and they're cool.

Elite Fitness Systems
 
1-11

Underhand Grip Chins - BW - 4x6
Did these in between my warm-ups for my Deads.

Deadlifts -
135x5
185x3
225x3
275x2
300 - 2x8

These are NOT the drop and bounce reps either. I deweight the bitch between each rep....it's more like 2 sets of 8 singles.

Good Mornings - 115 - 2x10 (lighted up cause I'm a puss who was tired from those deadlifts)

Wide-grip Lat pulldowns
155 - 2x10
165 - 2x8,7

Seated Rows - 155 - 3x10
Rear Delt Machine - 105 - 3x12

Bicep shit - 6x10
 
still a pretty good workout for not being 100% yet. keep it up
 
Muscle Gelz Transdermals
IronMag Labs Prohormones
Yeah, slowly climbing back up. I started doing some cardio in there, i never really mention it though because I hate it.
 
1-14

Back Squats: Warm-ups, then 265x2x8
Single Leg Leg-Press - 215 - 2x10
Seated Leg Curls - 155 - 3x12
Wide Grip Seated Rows - 160 - 3x10
Close Grip Pulldowns - 165 - 3x8
 
great numbers on the squats. so do you have a leg that is stronger than the other when you do the single leg press? i can always do more with my left leg.
 
the other half said:
great numbers on the squats. so do you have a leg that is stronger than the other when you do the single leg press? i can always do more with my left leg.
Click to expand...

yeah, I noticed my left leg is little stronger than my right when I started these, however I always keep the weight the same for both. I don't need any imbalances.
 
1-17

Bench Day

Flat Barbell Bench Press With Regular Grip On A Regular Barbell On a Regular Bench On A Regular Thursday In a Not So Regular Gym........ok.
worked up to 230 - 3x6

Incline BB Press - 165
DB Military Press - ?? (hardly any of the weights have a number on them....piece of shit rubber coated Troy weights) - 3x8
DB Laterals - 25's - 3x10
Fat V-bar Pressdowns - worked up to like 85 lbs. and then dropped sets for a total of 6 sets of 8-12 reps.
 
regular is good-for somethings i guess-:shake:

good bench, ya beat me by a couple of pounds. dam
 
1-18-07

Deadlift Day

Underhand Chin-ups - BW - 3x8
Conv. Deads
135x5
185x5
225x3
275x3
320 - 2x6

Good Mornings - 135 - 3x8
Wide Grip Lat-pulls - 165 - 3x10
Seated Rows - 165 - 3x10-12
 
was your back tired after the deads then goodmornigs?
 
the other half said:
was your back tired after the deads then goodmornigs?
Click to expand...

My Lowerback was pretty tired out. It's usually why I ditch Bent over rows for seated rows.....too much stress on the lower back all in one session. I always loved those chest supported rows just for this purpose, but the gym I'm at doesn't have one.

I need to stop back in and check out you and your wife's journal's, how's progress?
 
going pretty good. we are back to a regular program, no more full body w/o's.

this week might be a little slow, katt got a little stinger in the neck while snowboarding last weekend.

but we have our 10th anniversary this year, so we will be hitting it pretty good for the next 5 months.
 
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