Adam's Physique Clinic

Training Training Logs
161

TUESDAY - Day 163

I’m already feeling sore from legs, I can tell this is going to be a good program.

BICEPS + ABS

A. Standing DB Rotating Curl
30x10, 30x10, 35x4 and 30x6, 35x4 and 30x6
clearly too strong for 30, too weak for 35…what do I do here?

B. Seated preacher curl
70x10, 70x10, 70x10, 70x10
up to 75 next week

C. Seated DB Hammer Curl
35x8 (cheating), 25x10, 25x9, 25x8
try 30 next week

D. Reverse BB curl + standing ez curl
bar x 12 + 40lb x 10, bar x 12 + 40lb x 9, bar x 12 + 40lb x 8, bar x 12 (ran out of time couldn’t do last set of ez curls)
try bar+5lbs and keep pulley the same

E. Hanging leg raise
4 sets of 12 at bodyweight
try 13 reps

F. Cable crossover (high)
4 sets of 12 at 45lb
try 13 reps

G. Decline Reverse Crunch
4 sets of 12 w/ 45 lb plate
try 13 reps

H. Cable pressdown crunch
3 sets of 12 @ 70lb (ran out of time, couldn’t do last set)
try 13 reps, 4 sets

Honestly w/ the cables, I have no idea what the hell the weights are. Every pulley seems to be a different weight, and no two numbers pan out the same. Everything is out of whack, so I just recorded the numbers I used, whether or not they are in lbs/kg/lourds, I’ll just do whatever it is now and move up I guess…

162

WEDNESDAY - Day 164

This program is kicking my ass.

My wallet and phone were stolen at the gym today.

I am furious.

Luckily, no money was stolen, all my cards were closed before they could use them, same with my phone (plus I’m up for a free phone anyway). Fucking idiots.

163

Hey its my birthday!

I thought this was fitting (no pun intended):

http://www.marriedtothesea.com/mtts-archives/mttsarchive-nov08.php

164

Ugh.

The last week was a wreck.

I was home for thanksgiving so no access to a gym.

I broke up with my girlfriend.

And I have tendinitis in my right knee.

How does one train legs with tendinitis? How can I make sure I take care of my damn knees while still trying to build up my legs?

165

TUESDAY

A. Romanian Deadlift, 2 warmups
245x10, 265x7, 265x5, 265x5
-my hands were the culprit, I need either some chalk or to use wraps because they are the deciding factor in how long I can do this exercise. grip strength seems to be deteriorating rapidly

B. Leg press (w/ single bad leg eccentric load)
190x15, 250x15, 290x15
-could go higher, but was nervous for my right leg because of the quad tendinitis

C. Leg extension w/ single-leg eccentric movement for bad leg
130x15, 130x15, 130x15, 190x5, 190x8 (last two sets had both legs in the eccentric, I just wanted to give the quads SOME load)

D. Glute ham raise SS Leg curk
GHR: 60x13, 60x13, 60x12, 60x11
LC: 130x8, 130x7, 130x6, 130x8

Posterior chain def got a workout last night, not so much on the quads thanks to the tendinitis

166

YESTERDAY (WED)

A. Standing Dumbbell Rotating Curl: 30x10, 30x7, 30x8, 30x8 - stay at 30

B. Seated Preacher Curl: 75x10, 75x7, 75x8, 75x7

C. Seated Dumbbell Hammer Curl: 30x6->20x4 (just too heavy), 20x8, 20x9, 20x9 - stay at 20

D. Reverse Barbell Curl: barX12, barX11, barX13, barX13 - I think I should switch this out because my wrists are the limiting factor in this lift, I might do a machine curl here with a reverse grip

E1. Standing E-Z Cable Curl: 40x15, 40x13, 40x12, 40x12 - stay at 40
E2. Dumbbell Scott Curl: 25x6, 15x8, 15x7, 15x6 - drop to 10
This program makes me feel SO weak, I think its just I’m not used to high volume and high reps, so I guess you can’t expect to lift a lot after 20 sets?

F. Hanging Leg Raise - 4 sets of 13 reps, up to 15 reps (and I should be supersetting these for a faster workout w/ the bicep exercises)

G. Cable twists - 4 sets of 12 @ 70lb, up to 15 reps

H. Crunch machine - 4 sets 12 x 130 lbs, up to 15 reps

I. Cable side bends- 4 sets 12 x 80 lbs, wrists are once again the limiter, so I guess I’ll maintain next time?

TODAY (THU)

A. Dumbbell Bench Press: 80x10, 80x7, 70x9, 70x8 - do 80 for 6-8 reps (my mistake)
B. 30-Degree Barbell Incline Bench: 135x10, 135x8, 115x10, 115x10 - stay at 115
C. 15-Degree DB Fly: 30x12, 30x12, 30x10, 30x9 - stay at 30
D. HS Incline Bench (1.5 reps): 50x12 for 4 sets

Before I continue, I have to say, doing chest after a bicep day definitely affects my ability to lift. Also, volume this high makes me weaker pretty quickly. Really humbles me how weak I still am…

E. Cable crossover: 50x15, 50x13, 50x12, 50x10 - stay at 50

And another thing…I’m seriously considering giving triceps its own day. Every other day in this workout works only 1 muscle group, unless its abs as that second muscle group. This day is just a monstrous overload on the tris, and as you’ll see, my numbers are depressingly low, most likely due to the fact that they’re already cooked from 20 sets of chest…

F. Decline EZ bar skull crusher: 55x10, 55x9, 55x9, 55x8 - stay at 55
G. Close-Grip Underhand Bench Press: 95x10, 95x9, 75x10, 75x10 - move up to 85, grow a pair for next week
H. Dumbbell Overhead Extension: 35x12, 35x9, 35x12, 35x11 - up to 40 next week
I1. Tricep press machine: 70x8->50x7, 50x15, 50x15, 50x15
I2. Standing Rope Pressdown: 40x8, 40x6, 40x10, 40x3…

by the last set, my triceps were so cooked, I could barely open the doors to get out of the gym - fuck this workout is tooooooough!

obliterating the back tomorrow…

167

Sorry to hear about the split with your gf :o(
I sort of feel responsible after my last post.

On another note… that’s a lot of volume you’re doing there! Hope it works for you.

168

@intersweat Well don’t be because I did some thinking, talked it over with her and we’re going to give it another shot - she seems to understand now that I’m willing to walk away if I can’t live my life, and that includes being huge :slight_smile:

Here’s FRIDAYs workout, and then today I just did a ton of lat-to-front-to-press complexes (20 sets) because I was short on time for my shoulder workouts:

A. Weighted Neutral-Grip Chins using bodyweight only: 12 reps, 8 reps, 9 reps, 9 reps
B. Seated Cable Row: 12x115, 12x130, 12x145, 8x160->6x145 (stay at 145)
C. Wide-Grip Overhand Lat Pulldown: 12x90, 12x105, 12x120, 11x120 (stay at 120)
D. Chest Supported Row: 15x40, 12x60, 10x60, 8x60 (go down to 50)
E. Was going to be palms-in pullups, but with my back already tired and the fact that my tris were dead from the day before, I just moved to this complex
Machine Row SS w/ Machine Rear Delt: 70x15/70x15, 70x15/70x15, 80x15/80x15, 90x12/90x12 (stay at 90)

169

ARGH I HATE december.

Between finals, a partial breakup and travelling for a month while on break, this is a total mess.

College students, I know there are plenty out there, how do you do your workouts when you’re on break? I can’t get a gym membership because I’ll be gone for the next week, home for a week, in Miami for another week, then home for another week, then back in Providence.

I have no idea how I’m going to approach my workouts for the next month and I need some help/advice.

Anyone?

170

finals and a breakup, i mean partial breakup…? (how does a partial breakup work? you mean on a break?). Both are a killer for a college student…

Hmmmm so no gym… so I’m guessing a lot of sit ups and pushups? If you can get those pull up things that you can attach to the door, that could help :wink:

171

Sorry for the late response… but…

Every break I had to come home for Cardinal fitness would run some sort of deal.

I think like $75 for the summer, $15 for winter break, $5 per visit… with a student ID.

172

It’s tough to get workouts in over winter break. Unless you’re willing to forgo all the fun and family time or have access to a home gym you are SOL.

Luckily i have some really old shitty weights in my garage and a bar (not an olympic bar and no bench), so I could get some presses, curls, cleans and other simple barbell exercises. I also did some sprint work, single leg squats, push ups, chins and other BW work. You may want to look into jump stretch bands.

You can travel with them and still get in some resistance training. In the future you may think about having you’re break be a scheduled deload although I guess working you’re ass off in the gym during finals would be tough.

173

hey why post some pics, it’s been a while

174

MONDAY - DAY ???

OK! So I’m finally back on track. Taking 6 weeks off from Quad Tendinitis was smart, but it was annoying. I’ve basically hovered at 190lbs @ 14% bf effortlessly, which is proof that after bulking, you can pretty much increase your base weight…I used to have trouble floating about 180, and now I’m floating at 190 literally without trying. Also to answer the question about pics, yeah I can’t find my camera’s charger, so A) don’t tell my dad, he got it for graduation and he’d be pissed and B) I’m REALLY too busy to find it.

I’m applying CW’s “Heavier Weights, Less Time” principles so I don’t overtax my joints. Also, knowing that my abductor/outer thigh muscles are weaker than my inner (probably the cause of my problems in the first place), I’m making a concerted effort to bring those numbers up. So here it is:

A. Front squat
155x9, 6, 4, 5, 6 (165 next week)

B. Romanian Deadlift
225x8,8,9,6@245 (245 next week)

C. Leg press
330x9, 300x14, 315x12, 315x12 (320 next week)

D. Hip abductor machine
120x12, 145x4, 135x7, 135x8 (135 next week)

E. Bulgarian squats
35x9,9,8,9,10 / leg (up to 45 next week)

F. Glute-ham SS w/ Leg curl
45x15/120x7, 10/6, 9/3, ran outta time at the gym, so I stopped.

So yeah, the new prinicple is basically to shoot for a target number of reps (anywhere from 25 to 45, depending on the exercise) and the set ends whenever the form starts to slide (such as slowing down, or worse form). I found I had more energy and wasn’t as taxed; which is also probably due to the lower weights. But I’d rather err on the side of caution to make sure my knees are in good shape. I have to read more and experiment with this Waterbury principle, but my legs are still tired in a good way. I feel like I accomplished something, but at the same time I’m not scared that the load was so high that my joints were at risk. It’s a really great way to work hard without worrying about fucking yourself up. As soon as you slow down, rack it and go! Anyway, more to come tomorrow, SO GLAD TO BE BACK!

175

Good to see you back at it. I really like CW’s principles in “heavier weights, less time”… hope that statement works out true for you.

HARDWORK=RESULTS

176

hmmm…I can’t see all of the posts…I guess I’ll post arms later today…

177

Dude keep up the good work I am glad to see your still at it.

PS: I have the same damn problem with my log (all posts not showing up) so if you firgure out what it is shoot me a PM.

178

Ok so I have decided out of ease of use, to create a Gyminee account. It’s like the Web 2.0 of working out. Easy to plug in foods, easy to plug in workouts (once you get the annoying overhead out of the way). Plus the motivational tools are great.

http://www.gyminee.com/locker_room/acconrad

All I’ll basically be posting here from now on is that I actually completed my workout, or any significant milestones, so be sure to follow me there if you’re still reading (and those of you that are, thank you for the encouraging words as I return to the ring!)

179

Adam/Brootal.

I haven’t been seeing some of your recent posts either. Might be worthwhile reporting this.

180

acelement,
Congrats on your weight gain and your return back! Keep at it man, you added some serious size in a small amount of time, good work!

CP