Revelations of an Angel

[Rocco32]

Thanks, will look into the HIIT cardio. How many days a week do you do cardio?

It depends on my mood. Anywhere from 2-4 usually.

 

[King Silverback]

How long you been doin P/RR/S for??

I started it about a month ago, but hurt my shoulder so layed off for about 2 weeks. Just got back into it. I really miss when you can't work out!!! Any advice would be greatly appreciated!!!

 

[King Silverback]

It depends on my mood. Anywhere from 2-4 usually.

On your off days, or even days when you workout?

 

[King Silverback]

Okay, first day on Rep Range. I will be doing back to back weeks on RR with the advice of GoPro!!!
Back/Chest RR
Back
CG pulldowns- 155x8,170x7
T-Bar rows-125x10,140x8
DB rows-40x12,45x12
Pullovers-45x15,50x15 (first time doing this exercise)
BB shrugs-205x12,205x10
Chest
Flat bench-225x7,245x6x265x3
Incline DB press-50x10,50x10,50x10
Incline flyes-35x12,35x12
I threw in shrugs on back day. Not sure if I'm supposed to add them or replace a back exercise with them. So I added

 

[Rocco32]

On your off days, or even days when you workout?

It's always optimal to keep it on an off day, but I'm one of the ones that really like cardio. So if after my w/o I have the inkling, I go ahead and do cardio too. Depends on how I feel.

 

[King Silverback]

Cardio..........
Tried the MAX-OT (5 min. warm-up,15 min. all out,5 min. cool down) Thought I was gonna die. Was wondering if after I can, try going longer, or is there a reason for only 15 minutes? Thanks to all!!!

 

[Rocco32]

Nice w/o. I think you should "add" in shrugs, not replace anything. Why low reps on bench?

 

[Rocco32]

Cardio..........
Tried the MAX-OT (5 min. warm-up,15 min. all out,5 min. cool down) Thought I was gonna die. Was wondering if after I can, try going longer, or is there a reason for only 15 minutes? Thanks to all!!!

Only 15 minutes. If your going all out your intensity levels will rise each cardio session, but you can't keep good intensity much past 15 minutes.

 

[King Silverback]

Only 15 minutes. If your going all out your intensity levels will rise each cardio session, but you can't keep good intensity much past 15 minutes.

Thanks, I guess a little bit of common sense should've entered my head before I asked that question!!!

 

[King Silverback]

Nice w/o. I think you should "add" in shrugs, not replace anything. Why low reps on bench?

Cool, thats what I was thinking, but didn't know for sure. Low reps because I wasn't thinking correctly. Next time (RR again) I will do it right!!! 6-10 reps

 

[Rissole]

Okay, first day on Rep Range. I will be doing back to back weeks on RR with the advice of GoPro!!!
Back/Chest RR
Back
CG pulldowns- 155x8,170x7
T-Bar rows-125x10,140x8
DB rows-40x12,45x12
Pullovers-45x15,50x15 (first time doing this exercise)
BB shrugs-205x12,205x10
Chest
Flat bench-225x7,245x6x265x3
Incline DB press-50x10,50x10,50x10
Incline flyes-35x12,35x12
I threw in shrugs on back day. Not sure if I'm supposed to add them or replace a back exercise with them. So I added

OK 1st ex should be 6-8 reps do 3 sets
2nd should be 8-10 do 2-3 sets
3rd 10-15 do 2 Then you don't need 4 different exercises Altough the 4 with lower set numbers was cool
Yes add Shrugs, extra exercise with 2 sets would be cool too or 3-4 sets of the same ex
Chest was perfect except for the 3 reps you shoulda done the 245 again

Ok one other thing i am noticing.... you are not going to failure on each set are you...?? Do your heaviest w8 first, max out at desired reps (max out) then drop the w8 to stay in the desired rep range.
Give that a lash and tell me how you feel after

 

[King Silverback]

you are not going to failure on each set are you...?? Do your heaviest w8 first, max out at desired reps (max out) then drop the w8 to stay in the desired rep range.
Give that a lash and tell me how you feel after

Kinda, I'll give that a try next Monday!!!

 

[King Silverback]

Okay, today was RR for Legs:
Squats-305x10,305x10,325x8
Leg Extensions-90x12,100x10
One-legged presses-105x15(both),115x12(both)
SLD's-185x8,205x8
Lying leg curls-90x12,100x9
Single leg curls-40x9(both)
There you have it and there you are

 

[Du]

Okay, today was RR for Legs:
Squats-305x10,305x10,325x8
Leg Extensions-90x12,100x10
One-legged presses-105x15(both),115x12(both)
SLD's-185x8,205x8
Lying leg curls-90x12,100x9
Single leg curls-40x9(both)
There you have it and there you are

Good heavy lifts. Howd it work for you? Did you hit failure? How was the intensity tonight?

 

[King Silverback]

Good heavy lifts. Howd it work for you? Did you hit failure? How was the intensity tonight?

Thanks, So far it seems to be working fine, will add the few sets more, just getting back into swing of things, so where I was supposed to do 2-3 sets, I only did 2 on some, and 3 on others. Will do FULL routine next week (RR one more week)!!! Intensity is always high for legs always fighting back the technicolor yawn Still new to this Journal thing. Will post intensity levels and feelings during and after. Thanks for helping me out!!!

 

[Du]

Thanks, So far it seems to be working fine, will add the few sets more, just getting back into swing of things, so where I was supposed to do 2-3 sets, I only did 2 on some, and 3 on others. Will do FULL routine next week (RR one more week)!!! Intensity is always high for legs always fighting back the technicolor yawn Still new to this Journal thing. Will post intensity levels and feelings during and after. Thanks for helping me out!!!

No worries bro. There are no rules, of course, to these journals. Im just asking, cuz its theyre things I always take note of. In my eyes, intensity is the name of the game when it comes to lifting. If you can go balls to the wall with 100% intensity and fail in your first set after 11 reps, then thats a hell of a workout. On the same page, if you only use 60% intensity, and you fail just because you run out of energy, then its not a good workout, IMO. Intensity is key in my eyes, and upping intensity has helped me tremendously.


As for how you feel, its just another way to track your progress. With everything bodybuilding, your goals are affected by a huge number of variables. If you can sort-of mentally keep track, youll start to figure things out and maybe change things for the better.

But good lookin out, boss.

 

[King Silverback]

No worries bro. There are no rules, of course, to these journals. Im just asking, cuz its theyre things I always take note of. In my eyes, intensity is the name of the game when it comes to lifting. If you can go balls to the wall with 100% intensity and fail in your first set after 11 reps, then thats a hell of a workout. On the same page, if you only use 60% intensity, and you fail just because you run out of energy, then its not a good workout, IMO. Intensity is key in my eyes, and upping intensity has helped me tremendously.


As for how you feel, its just another way to track your progress. With everything bodybuilding, your goals are affected by a huge number of variables. If you can sort-of mentally keep track, youll start to figure things out and maybe change things for the better.

But good lookin out, boss.

I couldn't agree more, I've always felt, Lift HARD, or go home!!!

 

[King Silverback]

Okay, just got done with cardio!!!
Still doing the MAX-OT style this week. Next week might change it up to the HIIT style. Felt like a could'a did better, but really tired for some strange reason(3 year old daughter up all night) Also thinking about switching to a 4 day a week split instead of the current 3 day. Here are the 2 I have it narrowed to:
Mon-Back/Traps
Tues-Chest/Delts
Thurs-Legs
Fri-Bi's/Tri's
or
Mon-Back/Traps
Tues-Chest/Tri's
Thurs-Legs
Fri-Delts/Bi's

What do you all think? Thanks again

 

[Rocco32]

Looking good in here Angel! Some nice w/o's. I like the second split better. IMO if your going to do a 4day split then I say don't do arms in one day, put them with other BP's. How's everything going?

 

[King Silverback]

Okay, sorry so late tonite, had my sister-in-laws birthday. Just had time to come home after workout and shower and then leave. Today- Delts/Bi's/Tri's (RR)

Delts-
Single arm db press-45x8,65x8
Bent laterals-15x10,20x10,25x8
Side laterals-20x12,25x10
Biceps-
Alternating db curls-40x8,45x6
Cable curls-65x10,75x10
Concentration curls-20x12 (both), 20x10 (both)
Triceps-
Weighted dips-45x8,45x8,50x6
Pushdowns-65x11,85x9
Kickbacks-20x12 (both) , 20x12 (both)


took me 45 minutes to complete. One more week of RR, but I will be doing a different split. I have settled on this:
Mon-Back/Traps
Tues-Chest/Tri's
Thurs-Legs
Fri-Delts/Bi's
Thanks again!!!

 

[King Silverback]

Looking good in here Angel! Some nice w/o's. I like the second split better. IMO if your going to do a 4day split then I say don't do arms in one day, put them with other BP's. How's everything going?

Thanks Brother The second split is the one I have decided to go with. Thanks for the input!!!
Everything is going pretty good, feelin' tired but I think it was lack of sleep the other nite because of my daughter was up all nite. But really excited about workin' out again!!!

 

[King Silverback]

Starting a new split
Mon-Back/Traps
Tues-Chest/Tri's
Thurs-Legs
Fri-Delts/Bi's

Today (RR, last week, next week S)

Back-
Deads-295x8,305x6
CG Pulldowns-155x10,170x8
T-Bar rows-125x12,140x10
Pullovers-70x15,70x12

Traps-
BB Shrugs-215x12,235x8
Upright Rows-80x12,80x10

Overall, felt pretty good, took 40 Minutes to complete.

 

[Rocco32]

Great w/o buddy. Nice #'s on Deads When you do the T-bar row, is that supported or not?

 

[King Silverback]

Great w/o buddy. Nice #'s on Deads When you do the T-bar row, is that supported or not?

Thanks!!! T-bar rows are not supported. I feel better without a support!!! Feels like I'm working more

 

[Rocco32]

Cool. I can't do it, too much stress on lower back I can't walk the next day LOL.

 

[King Silverback]

Today (RR)
Chest/Triceps

Chest-
Flat Bench Press-225x8,225x8,230x7
Incline DB Press-50x10,50x10,50x10
Incline Flyes-35x12,40x10

Triceps-
CG Bench-185x8,185x7,185x6
Pushdowns (with rope)-95x10,95x8
Kickbacks-20x12 (both),25x10 (both)
Workout time:40 minutes
So far so good!!!

 

[King Silverback]

Cool. I can't do it, too much stress on lower back I can't walk the next day LOL.

Oh most definately!!! It hurts, but I enjoy a little pain!!!

 

[Pylon]

Today (RR)
Chest/Triceps

Chest-
Flat Bench Press-225x8,225x8,230x7
Incline DB Press-50x10,50x10,50x10
Incline Flyes-35x12,40x10

Triceps-
CG Bench-185x8,185x7,185x6
Pushdowns (with rope)-95x10,95x8
Kickbacks-20x12 (both),25x10 (both)
Workout time:40 minutes
So far so good!!!

Looks like a lotta sets in 40 minutes. You musta been flyin! Does that 40 minutes include any time lying on the floor after you finished?

 

[King Silverback]

Looks like a lotta sets in 40 minutes. You musta been flyin! Does that 40 minutes include any time lying on the floor after you finished?

No, floor time is not included.

 

[King Silverback]

Today-RR

LEGS-

Squats-315x10,325x10,345x9
Leg extensions-95x12,105x10
Single leg press-115x15 (both),125x12 (both)
SLD's-225x8,235x6
Lying leg curls-100x12,110x8
Single leg curls-40x12 (both)

Workout time : 45 minutes
Overall felt pretty good, first week on a 4 day split.