My road to kicking a$$

[w8lifter]

So, I haven't had an online journal for a while and I've become lazy. Haven't done cardio in 2 months (kinda on purpose though). I need to get back into a routine of logging.

So here goes. I'm on a strength-building program w/ very specific goals. I wanted to increase my strength, and be able to do WG pullups for reps. I've already done the first phase, which I won't bother posting. I've just started the second phase this week so I'll backtrack a bit. Here is basically what I look like at the moment: http://home.cogeco.ca/~lwynne2/b41.jpg http://home.cogeco.ca/~lwynne2/b43.jpg I'm not supposed to be increasing in size on this program, but I'm pretty sure my back has gotten wider

....oh, and I'm nursing a major shoulder injury, so my program at the moment takes that into consideration.

Day 1

1. Supinated chins: 10 sets of 1 at a 4RM intensity. 40-60 sec RI (each successive w/o uses a shorter RI), tempo 211

Seated plate-loaded row: 5 sets of 5 at a tempo of 221, RI 90 seconds.

2b. Lying EZ bar extensions to chin: 5 sets 5, tempo 401, RI 90 sec.

3. Cross body cable external rotation (L-H): 3 sets of 6 at a 10-12 RM intensity, tempo 303, RI 60 sec.

Day 2

1. Heels-elevated BB back squat: 5 sets 4 at 6RM intensity, tempo 401, RI 180 sec.

2a. Back extension: 3 sets 15-20, tempo 311, RI 0 sec.

2b. Good Mornings (close stance): 3 sets 10-12, Tempo 301, RI 180 sec.

3. Seated Calf Raise: 8 sets 8-10, Tempo 321, RI 10 sec.

Day 4

1. Should width bench press: 10 sets 1 at 4RM, Tempo 211, RI 40-60 Sec (same as day 1)

2a. 1 1/4 flat DB press: 5 sets 5, Tempo 401, RI 90 sec.

2b. Standing BB curl: 5 sets 5, Tempo 401, RI 90 sec.

3. EZ bar Preacher curl: 5 sets 5, Tempo 321, RI 120 sec.

 

[Tank316]

w8 so far so good,keep kicking some booty

 

[Tank316]

by the way whats up with the shoulder,how did you do it,where is sore,

 

[w8lifter]

I worked out when I was still sick.. ..this was in the summer. I felt fine, but didn't really realize that I was still weak and used the same w8 I normally use for overhead presses. Didn't really do anything, like I didn't feel any immense pain, it just felt like I shouldn't have lifted it, lol.

It kinda felt sore every now and then, but my program changed and I didn't work shoulders and I took a couple weeks off from the gym to paint; so I didn't think too much about it. I actually thought it was getting better. But when I went back to the gym, I did heavy deads and squats and it just f**king killed. Now it's totally screwed

 

[w8lifter]

Dec. 14

OMG, my conditioning sucks!!! I couldn't even do 20 minutes today

K, I forgot to add my stats:

height: 5'4"...unless I'm wearing my sl*t pumps
weight: 115
BF: My guesstimate is around 13%???

If anyone laughs at my measly little w8's, remember, I can still kung-fu yer ass Today I Day 1, back and tri's.

1. chins: 10(1xBW+10*)

2a. Plate loaded rows: 5/50*, 5/60*, 5/70*, 5/80*, 5/90*

2b. extension to chin: 5/35*, 4(5/40*)

3. Cross cable rotations....did one set and decided to stop cause of my shoulder, need to get an alternative exercise for this

 

[w8lifter]

Dec. 16

Day 2, Week 2

1. Heels elevated squats: 5/95, 5/105, 5/105, 5/115, 5/115

2a. Back extension: 16, 17, 17

2b. Good mornings: 12/55, 12/65, 10/70

3. Seated calf raise: 2(10/20*), 5(8/20*), 10/10*

K, I know the calf raise w8 is shit, but I gotta do 8 freaken sets w/ 10 seconds rest.....like how insane is that!!!!!

Did 30 minutes on the elliptical too.....still sucking wind and could only go at 70 rpm, level 4

 

[w8lifter]

Okay, so I told ya I was lazy now I gotta backlog

Day 4, Week 3

1. SW bench: 3(80*/1), 4(85*/1), 2(90*/1), 85*1

2a. 1 1/4 DB bench press: 5(30*/5)

2b. Standing BB curl: 40*/5, 4(45*/5)

3. EZ bar Preacher curl: 5(45*/5)

Day 1, Week 3

1. Supinated chins: 9(BW + 10*/1), 1(BW/1) ......(40 sec RI)

2a. Seated Row: 2(70*/5), 3(90*/5)

2b. lying EZ bar extensions: 35*/8, 35*/8, 35*/7, 35*/10, 35*/8

3. Ex. Rotation on Knee: 3(7.5*/6)

Day 2, Week 3, Dec. 23

1. Heels elevated BB squat: 95*/7, 105*/6, 105/6, 105/6, 110/4

2a. Back extention: 16, 15, 17

2b. Close stance Good Mornings: 65*/12, 70/10, 70/10

3. 3(20*/10), 5(20*/8)

Day 4, Week 4, Dec. 24

SW bench: 2(80*/1), 4(90*/1), 4(85*/1)

2a. 1 1/4 BD Bench: 5(30*/5)

2b. EZ curls (substituted EZ for straight bar cause i've been getting a pull at the elbow joint at the top of the curl w/ the straight bar) 45/7, 50/5, 50/5, 50/5

3. EZ bar Preacher curl: 5(45*/5)

 

[Genetic Freak]

U go GIRL!

 

[w8lifter]

Originally posted by Genetic Freak
U go GIRL!

LOL....are you saying I need to update?....I told ya'll I was lazy

 

[w8lifter]

Thurs. Jan 10

1. Flat Bench: 60*/12, 70*/8, 70*/6, 70*/6

2. Standing EZ curls: 40/10, 40/10, 40/8

3. Flat DB press: 25/10, 25/9, 25/8

4. Standing Reverse EZ curl: 35/8, 35/8, 35/6

5. Flat Flye: 15/10, 15/10, 15/9

6. Hammer Curls: 15/8, 15/7, 15/8

Rest Interval between sets = 60 seconds.

 

[w8lifter2]

Re: Thurs. Jan 10

Originally posted by w8lifter
1. Flat Bench: 60*/12, 70*/8, 70*/6, 70*/6

2. Standing EZ curls: 40/10, 40/10, 40/8

3. Flat DB press: 25/10, 25/9, 25/8

4. Standing Reverse EZ curl: 35/8, 35/8, 35/6

5. Flat Flye: 15/10, 15/10, 15/9

6. Hammer Curls: 15/8, 15/7, 15/8

Rest Interval between sets = 60 seconds.

W8, You are doing WAY TO MANY reps. The sets are about right, could be a couple more, but you gotta decrease the reps.

 

[w8lifter]

Please explain....10 reps are too many for hypertrophy training?

I've finished my strength training and I'm training for hypertrophy now

 

[w8lifter2]

Originally posted by w8lifter
Please explain....10 reps are too many for hypertrophy training?

I've finished my strength training and I'm training for hypertrophy now

10 REPS.... Are you sure your not training for Atrophy

Sorry, but more than 6 reps has always caused me to burn up muscle especially when I do cardio...

 

[w8lifter]

Well, I'm not doing any cardio at the moment and I'm not a bit worried about the ten reps causing atrophy, lol

 

[ALBOB]

Originally posted by w8lifter
Please explain....10 reps are too many for hypertrophy training?

1-5 for strength, 6-9 for hypertrophy, 10 and up for endurance. Hey, this doesn't look like Kansas.

 

[w8lifter]

Originally posted by ALBOB
1-5 for strength, 6-9 for hypertrophy, 10 and up for endurance. Hey, this doesn't look like Kansas.

How do ya figure 10 for endurance? I have been reading till I'm blue in the face and everything I've read has said 12+ for endurance Please show me where you've seen 10+.

 

[ALBOB]

Originally posted by w8lifter Please show me where you've seen 10+.

I'm exceedingly lazy and would have to take off a shoe or drop my pants to go beyond 10 sooooooooooooo.

Sorry, can't be specific, that's just the way I was taught, 10+ for endurance.

 

[Lorraine]

Hi W8~can you explain your tempo workout or direct me to where I can read more about it.

:bounce:

 

[w8lifter]

ALBOB....well then, I'm left w/ one conclusion......me thinks you're on drugs

Lorraine!!!! It's so good to see you here the tempo is just the speed of the lift...so for a 321 tempo...the first number refers to the time it takes to perform the eccentric portion, the second number refers to the pause at the bottom of the eccentric and the last number refers to the concentric portion. so 3 seconds down, 2 second pause, 1 second up. Sometimes you will see and X or * for the concentric, which refers to an explosive concentric

 

[ALBOB]

Originally posted by w8lifter .me thinks you're on drugs

You ought to see me when I'm NOT!!!

No seriously, when you get to that point (10+) what's another rep or two? Pretty much anything past 8 or 9 has exhausted the pure strength aspect of the lift and has entered the endurance phase. I think the entire argument is moot because we're all different and respond to different rep ranges. What's endurance for me is probably a warm up for you. Uhh wait a minute, that didn't come out right. Anyway, nothing is carved in stone so .

 

[Lorraine]

Thanks for the info W8. How often do you incorporate this type of workout into your routine.

I do something called Super Slow twice a week. It can be considered similar, but the cadence/tempo is for 10 secs on the postive and 10 sec on the negative with a 2 sec pause at the full contraction. And it's based on time as opposed to number of reps.

So, in other words the goal is to stay loaded into the exercise for 2 - 3 minutes at you maximum weight. The goal for each workout is to increase either time or weight. In other words if, you can stay loaded into the exercise for 3 minutes, it's time to increase the weight. That's why I found your tempo workout interesting.

 

[w8lifter]

Alright then...I've decided to compete in the Figure division at the Nigragra Falls, NY Naturals, which is April 6. So my bulking is over, lol...it lasted a whole 3 weeks, gained 2 pounds....woo whoo! And my training program will change again as well. I'll spend this week slowly reducing my cals and cleaning up my diet.

Training today = none...HA! I feel like shit

I'll post my diet later today.

Lorraine...I have gotten in a habit of using a written program and tempo's...so even when I'm on active rest and just crewing around, I end up using at least a basic 201 tempo. I vary the tempo's all the time according to what exercises I'm doing and what i'm trying to accomplish.

 

[ALBOB]

Originally posted by w8lifter crewing around

So, how many guys in a crew? I've heard you were ambitious, but WOW!

(Give me shiat about my spelling, will ya' )

 

[w8lifter]

Oh shut up ALBOB!












Damn! LMFAO You've just been waiting for that haven't you

 

[ALBOB]

Been prowling like a damn shark. Thanks for making my day.

 

[Striking_Cobra]

Keep it rockinW8!.... Albob!......Lorraine! Hello all of you!
HAHA check this out *Welcome back, Striking_Cobra
There have been 7875 new posts since your last visit!*

 

[w8lifter]

Originally posted by ALBOB
Been prowling like a damn shark. Thanks for making my day.

Consider it a freebee

Hey SC....you should cum by more often

 

[ALBOB]

Originally posted by Striking_Cobra Albob!......Lorraine! Hello all of you!

Hey SC, how's tricks? I'd ask if you want to have some fun and pornalize this thread but it's w8's so there's two problems;
It started off that way and YOU'D probably get your a$$ kicked.

 

[Striking_Cobra]

Me like getting ass kicked

Anyways........sorry to interfere with your threads w8.

Keep up the good work!

 

[Lorraine]

Originally posted by w8lifter
Hey SC....you should cum by more often

Heehee...she said, "cum".