[quote]WS4JB wrote:
XB, are you still running cross country ? If im not mistaken you used to run right ?
–JB[/quote]
I ran cross country my 7th and 8th grade year. Man, can’t believe it was THAT long ago.
Those weren’t my finest moments that’s for sure. But I was in good shape once track season came around.
did chest today…I think I went over board.Had so much energy I ended up doing 4 sets of peck deck. 4 sets of incline cable flies. 4 sets of wide chest hammer strenght machine.3 or 4 sets of incline db followed by 1 or 2 of inclince hammer strenght machine. 5 sets of flat db in high reps. (even thou I pushed 80 for 6 =-))
then like 2 other machines…I feel I did way to much but I did it all in good time and feel good…
Okay, ladies and gentlewomen, I took a video of my bent-over rowing. I taped all my work sets, which were 245, 275, 315, and 345, and the memory ran out on my mom’s camera as I was strapping up for 345. I know it seems like I must have planned this… but shit. I didn’t wanna go deleting her shit. So anyways.
Upper body ME
Close-grip bench
135lbs x 10
185lbs x 6
205lbs x 5
225lbs x 3
245lbs x 4
245lbs x 4
Flat DB bench
60lbs x 8
75lbs x 6
90lbs x 14
90lbs x 15
Bent-over rows / rear delt flyes
225lbs x 4 warmup
245lbs x 12 / 15lbs x 10
275lbs x 8 / 15lbs x 10
315lbs x 5
345lbs x 3
Shrugs
405lbs x 15
425lbs x 12
445lbs x 10
Thibs Arm Specialization, Week 8, Day 2/3
Preachers, 6 x 5
Steep hammer preachers, 6 x 5
Reverse grip preachers, 6 x 5
2 DC donkey-calf raise sets thrown in for good measure.
Notes: I’ll work on getting that video up later when I have a little more free time. Everything else went pretty well. Happy with CGBP, shrugs… yeah, cool.
I’ve been MIA for the past week. I had three moles removed by the dermatologist, and the fucker told me not to lift for two weeks. Fuck that. While I understand his concern for infection, that seems a bit unreasonable. I’ve taken the past week off, but it’s time to get back to it.
I got in two light workouts at home Thursday and Friday just to do something. Kept carbs relatively low for the week, but I decided to have a high day (for me, atleast) yesterday. My weight hasn’t been going up like I think it should, so this Sunday Funday might just be what I need. I hit about 550 grams of carbs, and was nice and full without training much the past week so I should be able to pack in some more carbs.
I keep carbs fairly low, maybe at about 50-60 grams on off days, and have been having carbs at about 200 grams or so on training days. So I’ll bump the carbs up to about 250-300 grams on training days, and then have a real high day on sunday and see what happens. Next Sunday I’ll aim for about 700 grams of carbs or so.
I’m off to hit the gym. Everyone looks like they’re rocking, keep at it, and crush.
felt pretty strong going in today, and it showed.
Steep incline preacher curl -
6/6/6/5.5 @ 85 lbs
Weighted Dips
bodyweight x10
BW + 45 x 8
BW + 90 X 8
BW + 115X 6 PR
BW + 135 (3 plates MF’er) x 4 PR
Incline DB curls
10/10/9/7 @ 40 lbs each (constant tension)
Decline CG bench
225x10/255x6/265x5/265x6
Cable side laterals w/rope
15/12/11 @ 30 lbs each
Comments: still low carbing it, day 5 of under 40, and thats pretty much all from a half serving of Surge with my whey post workout, and then trace carbs in my eggs and cheese and such.
Really happy with my workout today, I tell ya this, dipping with 3 plates was a goal i hit a while before i thought i would, but dammit does it hurt like a bit with the dipping belt at my gym that is made out of an old playground swing.
Front Squats tomorrow.
–JB
Legs
Standing Machine Calf raise
122x10³,10³,10³
Lying Leg curl
60x10,80x10,100x6,6,6
A1. Vertical leg press
282x10,10,332x10
A2. Leg extension
60x20,20,18+40x10²,10²
10²= I did a drop set of single leg extensions for 10 reps alternating legs, no rest.
10³= These are done in three stages, the first 10 reps just the bottom portion of the movement, next 10 reps just the top and finally 10 reps full range.
I was happy with this session as I feel my leg development is lagging and I want to bring it up. I’m alternating strength sessions with volume as I think my legs respond better to higher rep training but I still want to get stronger on my squats past parallel.
August 11, 2008 Day 2A
Incline db curls 40’s 8x3x3 (14rp) was not happy with these
Db hammers 45’s x8ss
Leg press calf raises 2ps+15/side x12
Sumo leg press 9p/side x10
Hack squats 3ps/side x6or7 2ps/side x20
Today’s pull 2 session. Moved the leg stuff to the beginning which then caused my lower back to be screaming at me when it was time for BB bent-over rows. Ended up switching them out for horizontal pullups which I liked the feel of, never done them before. Going to stick with them for a while I think.
RDL:
135x15
185x10
225x15
275x11
275x12
275x10
Wide-grip Pullup:
BWx12
10x9
10x9
10x8 very slow negative on last rep
BB Row:
135x15
185x10 - switched to horizontal pullup after this.
Horizontal Pullup (feet elevated 20"):
BWx15
BWx15
BWx13
BB Shrug:
225x20
275x15
315x15
Here you go ladies. By the way, the strange camera angle makes it look like I’m almost standing up straight, which isn’t really the case.
Let me know what you guys think.
[quote]bugeishaAD wrote:
Here you go ladies. By the way, the strange camera angle makes it look like I’m almost standing up straight, which isn’t really the case.
Let me know what you guys think.[/quote]
Fake plates !
Hot damn, those are some heavy rows. Im gonna go for 275 for all my sets the day after tomorrow, damn you, you inspirational bastard you.
Nice rows man. I personally try to be more horizontal than that - but as you can see from today’s workout that I had to modify, it makes them fuck your lower back a lot harder. I don’t think I’ve ever seen any videos of really heavy bent-rows that weren’t like yours man, so major props!
I HATE those type of plates, Bug is that why you do more RDL than conventional deadlifts? Those fucking 10 sided bastards make pulling from the floor the ultimate gheyness.
awesome vid Bug…and holy hell, awesome lifting by like everyone on this page!!! awesome routines!! hey one thing bug, you pull to your chest it looks like, you should pull the bar to your abdomen, it helps you keep more horizontal, and works the lats more than the shoulders…just my .02…awesome job guys!
08/11/08
I had probably the worst day in my life today…and I responded with this garbage workout
SQUATS-
135x20
405x12
495x6
LEG PRESS-
660x20
970x20
HACK SQUAT-
440x15
LEG EXTENSIONS-
210x15
270x12
LYING LEG CURLS-
110 poundsx12
200x10
ONE LEGGED STIFF LEG DEADS-
225x8 each leg
ONE LEGGED LYING LEG CURLS-
80x10
BB STANDING CALF RAISES-
405x20
585x10
SEATED CALF RAISES-
225x15
Even your “garbage” workout makes me remember what I’m working toward underthestar. lol
Week 4 of CW’s Outlaw Strength & Conditioning.
45sec rest between sets.
Jump rope - 3:00 minutes
Inch Worm 2 x 10
3a. DB Dorsiflexion 2 x25 @15#
3b. Standing calf raise 2 x25 @150#
Bulgarian Split Squat 45’s x4 x5sets
Chin-ups bw +15lbs x4 x5sets
Zercher Squats 155# x4 x5sets
DB Decline pullover 25’s x4 x5sets
Deadlift walk 135 x15 x2 sets (had to go rest-pause to get all 15 reps of these.)
Everything felt good today. My work capacity is improving and my strength is improving. Those deadlift walks are still fucking brutal, though!
Jstines, what kind of results have seen with this program ? fat loss, increased strength ?
Any idea what next after this ? Its a 4 week program right ?
Didn’t feel like doing step ups today for some reason, so I made the workout very hamstring dominant.
Lower body, hammies
Glute-ham raise (put the safety bars on a power rack at the bottom, put 275 on, right up against the side, and hooked my feet under. Knees on a BOSU ball)
BW x 8
BW x 8
BW x 8
Leg curls
90lbs x 6 warmup (hammies were tight as hell!)
120lbs x 13
130lbs x 9
150lbs x 6
Romanian deadlifts (lower than usual)
135lbs x 10 warmup
225lbs x 4 warmup
315lbs x 12
335lbs x 10
365lbs x 8
2 sets DC-style, donkey calf raises
Notes: As I said, didn’t feel like step ups were really helping my goals all that much so I’m scrappin’ em. GHR was murder. Tried to go down as slowly as possible and use as little push-off as I could. They made leg curls and RDLs more difficult, but the upside is that I felt everything in my hammies a lot more. They are a definitely weakness so I think I’ll start doing these a lot more.
There were so many sexy girls, today and yesterday, I don’t know what to do with myself. Makes me sad that this is the last week that I’ll be working out at this gym before going back to my school gym. Man. Some of these girls were fiiiiiiiiyiiiiyiiine.
Legs
Front Squat
135 x 10
185 x 6
225 x 6
225 x 6
225 x 5
225 x 6
225 x 4
Reverse Lunge
1 x 16 @ 135
1 x 16 @ 155
1 x 12 @ 185
3a. Leg extension - scrapped because of knee pain
3b. Leg curl - 4x10-12 @ 120 lbs
1 x 10 @ 135
1 x 10 @ 185
1 x 8 @ 225
1 x 9 @ 225
Comments: hadnt front squatted in a while, so im ok with those numbers, but i’ll be focusing on it for a while, i figure i would switch back and forth between snatch grip dead lifts and front squats on leg day.
off day tomorrow, so im going on a 11 mile canoe ride, guess i’ll call that active recovery.
–JB
08/12/08
SEATED MILITARY PRESS-
45x20
135x20
205x10
SEATED ARNOLD PRESS-
85sx10
DB SIDE LATERALS-
70sx12
BEHIND THE BACK CABLE SIDE LATERALS-
5 platesx15
FRONT BB SHRUGS-
495x10
BEHIND THE BACK-
405x12
NARROW GRIP TRI-CEP LOCKOUTS-
225x12
405x9
TATE PRESSES-
110sx12
SEATED DIPS-
425x20
DB TRICEP KICKBACKS-
40sx15
50sx12
comment:man my shoulders freaking hurt today
Gonna’ post my DC Log soon but I figured I’d show this one, since it almost made me puke.
Incline Smith Press
225 x 8-4-3 + Static Hold
Close Grip Bench Press
185 x 13-5-2
Military press
155 x 10-3-2
Chin Up
BW x 8-6-4-2
Deadlift
405 x 6 + 225 x 12