6-20-11
Back+Biceps
Neutral Grip Pulldowns
160x10
180x10
200x10
210x10 PR
Yates Rows (controlled but no pause)
195x8
205x8
215x8
DB Rows (to hip)
100x10
110x10
120x12 (these felt light today)
Deadlifts
265x5
315x4
345x0 -back wasn’t feeling good today, which was disappointing, but with a reoccuring injury, I’d rather not risk it happeneing again. Didn’t feel good as I started to break it off the floor, so I called it quits on deads.
FST-7 ISO Row
80x10 (7 sets)
Drag Curls (pause at the top of each rep)
65x8
85x6
85x6
85x7.5
K-pipe Curls
30x12
30x12
That split looks good dude. Id sub out back squats on hamstring day for bb lunges though. And maybe consider leg press for fst7.
If not make sure you hit the tripoint extensions and not just 7 sets of nuetral.
And yea dude,I might start training calves too. I may have hit them 10 times in the last year. Lol
[quote]Nikki9591 wrote:
Rock, your calves are fetuses compared to mine =D
I got bulls.
Aww Blaze I’m sorry that you miss the Nikki pics. That’s no good.
This pic is for your log.[/quote]
My calves do not compare.
Nice ass.
And shit dude…if you have a back injury,don’t do deads. Id rather see you do rack pulls.
Safer and more directed toward you back ie no hamstrings.
You aren’t a pler so why push a lift you don’t need which has a proven replacement that’s safer?
Rock- Thanks man. I want to keep BB squat in there somewhere, so maybe i’d switch it in for front squats, or just add lunges. FST-7 leg press sounds rough, but worth trying.
Tripoint extensions= toes in, toes neutral, toes out for different sets?
As far as the deadlift goes, my lower back problems actually seem to get better the more I train lower back. Deadlifts usually feel good, I just have an off lower-back day from time to time, not sure why. I really like the lift. Rack pulls DO feel good, but the pins in our squat rack are already bending a fair bit from 450, I don’t want to be the one who breaks the squat rack. We’re supposed to be getting a new one soon, so if it has sturdier pins I’ll def. start rotating in rack pulls.
Quick Chest session
Incline DB Press
75’sx8
80’sx8
85’sx8
90’sx6 +2f (ties PR)
Flat BB Press
190x5
195x5
210x3
215x3
225x1 (wanted two, but brought it too far down on my chest and stalled)
Fst-7 Upward Cable FLies
50/handx10 (7 sets)
Done. Weight is up about 5lbs a little over a week into the diet/PH usage.
[quote]Blaze_108 wrote:
Done. Weight is up about 5lbs a little over a week into the diet/PH usage.[/quote]
siiiick!
did you take measurements or just the weight/before-after pics? I’m looking forward to seeing how this whole ph/higher freq thing works out for you. I foresee good things brah
[quote]gregron wrote:
[quote]Blaze_108 wrote:
Done. Weight is up about 5lbs a little over a week into the diet/PH usage.[/quote]
siiiick!
did you take measurements or just the weight/before-after pics? I’m looking forward to seeing how this whole ph/higher freq thing works out for you. I foresee good things brah[/quote]
I just did weight measurements for the start. I know roughly where I was for measurements though. Haven’t started that new split yet, but I’m probably going to start it next week. Still have to figure certain things out with it.
The volume shouldn’t be a problem while “on”, but we’ll see how I feel after.
I plan to keep the cals up for however long it takes to hit a minimum of 200lbs (205 or 210 would be preferable if I can hit it without adding too much padding haha), so that should help.
I’m not sure if it’s just having somewhat higher test right now, or just the added weight, but I just “feel” bigger.
6-22-11
Delts + Traps
Seated DB Press
60’sx8
65’sx8
70’sx8
75’sx8 (pretty sure this is a rep PR)- 80’s for sure next week. Felt fantastic
Max Rack UH Press Seated (Not full lockout, press done to maybe 3-4" above head to keep all shoulder ROM)
115x10
125x10
135x10 +2f PR
Lateral Raises
35x12
40x12
40x12
Rear Delts on Inc bench
30’sx20
30’sx20
30’sx20
Shrugs
225x10
315x10 (felt light, said screw it, going heavy)
365x10
405x8 + 2 (grip slipped, even with straps, had to reset to get last two) PR
315x20 (not clean at all, but powered through them) PR
Face Pulls (leaning back on pulldown)
110x10
120x10
130x10 PR
DB Shrugs (45 degree angle, hand on rack, squeezed back, one hand at a time)
110x12
120x12 (felt super light)
Really happy with today’s workout.
we just need to get a bar and some more plates and make a rack and DL out in the rec plex where pissy gym workers (who suck ass) wont harass us…that way we can really rack pull
canna bro gettta SWOLE YEAH
Lol I changed my split to a one body part a day, musclehead kind of split =)
And yes, I know that you used to do one body part a day so undoubtedly, I’m joking about the musclehead thing.
I never did this kind of frequency either and interested to see how that will work for me.
FST-7 leg press is the best.
Hurts more but more tolerable (IMO) than FST-7 leg extensions.
Tyler-Swole Yeah! See you at like 7:30am tomorrow for me to do legs FML, whereas you just get to hit shoulders. Gonna take about 1500 caffeine pills washed down with coffee in the morning.
Nikki- Nice! I wouldn’t be offended at being called a meathead. I am what I am haha. It’s only the people who assume anyone with muscles is an idiot that annoy me. With that lower frequency, you’re really going to be able to completely destroy each bodypart as you won’t be hitting them as often. It’s great for being sure to be recovered though (as long as plan bodypart overlap accordingly).
We’ll see on the FST-7 Leg Press lol. I have a lot I want to do tomorrow and not a lot of time. To try: Zerchers, Hack Squat Dropsets, Leg Press FST-7. I’ll try to hit either zerchers or Leg press FST-7 in the AM.
I’m tired and Have to be up in >7 hours. G’night, folks.
Yes, I’m very excited to fully kill each muscle group.
Hack squat dropsets are awesome.
Do whatever you can. You can’t go wrong with those exercises/techniques.
Oh and I saw your TILF photo
Jeez-us!
I’m hyperventilating again, I gotta go 
Be careful with the 1500 caffeine pills lol
Nikki- Thanks! 
I decided only to take one as opposed to 1500. Probably why I was so tired.
Legs
Back didn’t feel good waking up today, not sure if it was the shrugs or what.
Heels elevated squats
235x8
245x8
255x5
I cut the set off because I was leaning forward and good-morning-ing the weight up way too much. Not sure why I do this. Pissed me off though. When I start that higher volume routine (still planning on at least giving it a try at this point), I’m going to drop the weight and focus on cleaning up my form, as well as maybe adding in some glute work to try to fix my squatting problems-mainly knees caving in and leaning forward too much.
Leg Press FST-7
290+sled x12 (x7)
These were terrible. Quads=dead
GHRs (was running low on time but wanted to do something for hams)
Every rep done with a 3 second positive and a 3 second negative.
bwx5
bw+10x5
bw+20x5
Crazy ham squeeze.
Now class time. fml.
Fst7 leg press is my favorite waygood too do it man. Way to fight through it.
And yea tri point extensions are exactly that. Outer quad,inner quad,and full quad emphasis.
And that sucks about the rack dude. But if someone doesn’t break it then theylly never have to buy a new one. If I were you I would load that shit up and. Have a tantrum on it.
I’m jelly that you have a GHR, unless of course you did some Macgyver GHRs.
[quote]Ct. Rockula wrote:
Fst7 leg press is my favorite waygood too do it man. Way to fight through it.
And yea tri point extensions are exactly that. Outer quad,inner quad,and full quad emphasis.
And that sucks about the rack dude. But if someone doesn’t break it then theylly never have to buy a new one. If I were you I would load that shit up and. Have a tantrum on it.[/quote]
Haha thanks man. I thought so (on the leg extensions).
Apparently they already ordered the new one and it should be here within a couple months. If it gets here and it’s just as flimsy, I’m going to rage. In my wildest dreams, they ordered the EFS monorack. haha.
There’s too many video cameras to make it plausible, but you have no idea how many times I’ve considered just trying to break those pins lol.
[quote]AquaCruzer wrote:
I’m jelly that you have a GHR, unless of course you did some Macgyver GHRs.[/quote]
Haha. We actually have two of them, which is awesome. Of course, this is offset by a terrible squat rack and incline benches, so you win some and lose some I guess.
we dont really have a GHR its actually a shitty back ext type stand
this is what a true GHR is http://www.elitefts.com/images/PICTURES/gluteham/GHR.jpg
[quote]tyler2009 wrote:
we dont really have a GHR its actually a shitty back ext type stand
this is what a true GHR is http://www.elitefts.com/images/PICTURES/gluteham/GHR.jpg [/quote]
Meh I guess lol. The functionality is the same as far a a GHR goes though. The only thing that changes slightly is the angle. I’ve done GHRs on each (we had them at my highschool) and it was essentially the same.
with the actual GHR you can hit the hams alot better because lower back is less involved because the angle and the way you are supported
