8/25/08
ME Bench
135 x 5
145 x 5
185 x 3
200 x 3 PR
Dips ss w/ mini band pushdowns
bw x 15 then 15
bw+45 x 10 then 13
bw+45 x 10 then 10
bw+90 x 8, bw+45 x 8, bw x 6
Pulls Ups
bw x 4x6-8
Face Pulls
70 x 10
95 x 10
95 x 10
Reverse Curls
3 sets
Notes:
I did dips the way Arnold did em with his feet elevated on a bench. They hit my tri’s hard and I feel I can work them more doing dips like that so I will keep them in.
The 200 bench is a big time PR 4 weeks ago or so I only managed 2 reps with that weight and in those 4 weeks I just did incline benching.
My buddy Sean who I lift with got a 420 bench too, he’s been improving drasticly, over the last year he has put 105lbs on his bench.
So I finally finished working out all the details on how to make a split with the equipment I have at home - pretty much just put arm day on saturday on purpose and plan on going to the gym for that session until I get my dumbbell set. Started it today rather than waiting till next monday because my back and hamstrings were still very sore from sunday’s deadlifting and didn’t want to worry about squatting and fucking up the lower back since it didn’t feel recovered.
Chest today
Flat BB:
135x15
185x5
205x3
225x10
135x15 (dropset)
Incline BB:
135x10
155x5
175x3
185x8
135x9 (dropset)
Dips:
BWx25
25x17
45x12
Pushups:
1 set to failure immediately following the dips
Ended with 60seconds extreme stretching for the pecs.
BB bench press
135x12, 185x10, 225x4,4,3, 235x2, 230x2,2,1…this almost cost me. Incline BB press
165x8,7,6 DB flyes
45²x12,12,10
DB lying french press
35²x10,9,9 Standing DB overhead extension
60x8,8,8 DB kickback
20x20²
BB wrist curl
50x30,25
Tonight I hit a PR on the bench press at 235 for 2 reps. However, I was going for a 3rd rep when I got pinned. Thank god I learned to train without collars on the bar. I was feeling strong too but that third rep just wasn’t gonna happen. The rest of the workout was fine. Originally I planned to train back+delts and biceps but I’m still feeling the DOMs from my last leg session and figured my deadlifts would suffer.
Alright ya’ll thank you so much for the compliments…btw my name is Nate, you don’t have to call me underthestar…or if you want lots of people shorten it to UTS…anyways JB, great workouts, I dig the HIT feel, you don’t have to say it doesn’t look like much, because if anyone has ever done HIT you know there is a huge difference!!
Josh-thanks bro, youre just as inspirational!
H4M- when I did floor press and didn’t have a spot, I would do them in the smith machine! and I loved to do them reverse grip when I did, it always smashed my tri-ceps and my bench would definitely improve with them, give it a shot! and congrats ahead of time on the upcoming 500
Dre- ya I know
Quaash- Solid workouts bro, congrats on the pr…do you workout at home?
08/26/08
SEATED MILITARY PRESS-(btw we bring the bar to the chest)
135x15
185x10
225x7
BEHIND THE NECK-
135x15
SEATED SIDE LATERALS-
45sx12
BEHIND THE BACK SHRUGS-
315x15
315x12
TRI-CEP PRESSDOWNS-(on the lat machine)
4 platesx15
6 platesx15
10 platesx10
NAUTILUS DIPS-
full stackx21
NAUTILUS MULTI TRI-
10 platesx15 (quite the burn)
DB TRI-CEP KICKBACKS-
50sx15
SEATED ONE ARM REVERSE GRIP PRESSDOWNS-
6 platesx10 a side for 4 continous sets, 5th set x8
GREAT NEWS!!! I found out that my gym has a nautilus curl machine like the one that Dorian uses in the blood and guts videos, its stashed in the storage and I got the gym owner to let us drag it out to the floor!! CAN’T WAIT TO USE IT TOMORROW IN THE BI-CEP WORKOUT!! ITS AN AMAZING MACHINE!! I’M SO STOKED!!!
Quaash- Solid workouts bro, congrats on the pr…do you workout at home?
[/quote]
Thanks and yes I train solo in my home gym. I’m extra cautious in my training because of that. Sucks actually. I have to psych myself up some times to push the weights inspite of the real dangers involved.
I’m good though, slow and steady, I’ll get where I’m going with my physique.
Last night was a solid session for me. Heavy chest and back day.
A1 - Bench
225 x 4
225 x 4
225 x 4
225 x 4
225 x 4
A2 - chins
4,4,4,3,3
B1 - Pec Dec
120 x 8
120 x 8
130 x 8
140 x 8
150 x 8
B2 - lat pulldowns, close grip
70 x 8
70 x 8
70 x 8
70 x 8
70 x 8
Comments: I was pumped up to try to hit the 225 for reps for bench and all the sets came up solid. The only problem I ran into was that I was arching a bit too much and my ass was coming off the bench. I’ll work on that. I’ve never been able to rep 225 like that so that was positive.
The chins are getting easier each week, and the lat pulldowns were solid too.
Went home and had a pw shake that consisted of 1 liter raw milk, raw honey, creatine and two scoops chocolate protein. Damn that was
good.
Tonight is a circuit session, I hate those. Going over 8 reps sucks! haha
Frank’s Hot Sauce, is there anything it’s not good on… mmmmmmmmmmmmmmmm
Nate the only issue is that like Qaash, I have my own equipment…and that doesn’t include a smith. I’ll just try using a couple 25’s and see how that works. Thanks for the help.
What’s up boys. Been without internet for a few days, finally got back in the gym and yeah, been playing it by ear. I did chest yesterday, gonna do back in a sec. Please please please give me feedback on what you think. I’ve never really done a bodypart split really.
Tuesday - Chest
Decline BB bench
135lbs x 10
185lbs x 10
225lbs x 12
245lbs x 8
275lbs x 3+1
Incline BB bench (first time, really weird feeling… a new groove)
135lbs x 10
155lbs x 15
185lbs x 8
Seated cables flies
3 sets of around 10-12, unsure of weight.
Dips
BWx30
BWx 25+6+2 (RP)
Pushups (wide, sloooow descent)
BWx10
Since it was my first time in a gym in a week and a half… I was like a kid in a candy store. Did some hammer curls and leg press calf raises DC style to finish up. Fun stuff.
and JB, I just saw that compliment there , sorry I missed it, but srsly those Spike Shooters give me a headache and the shits…but I have the feeling that soon enough, ya’ll will be making my workouts look bad!!
okay so I knew as soon as I grabbed 225 it was on, becaue it literally felt like a bare bar, I felt like throwing it through the wall!!So like I told alex, i didn’t feel like fucking around with bullshit weights I.E. 135, 315, 585, standard warm up jumps, and well it paid off!!and man did I put on a show, lol I was a loudmouthed bastard putting on a deadlifting clinic
NAUTILUS PULLOVERS-(paused and slow)
160x15
210x12
250x12 (underhand grip)
DB BENT ROWS-
120sx10
140sx10
HAMMER STRENGTH LOW ROWS-(slow paused)
315x12
V-HANDLE LAT PULLDOWNS-(paused)
12 platesx12
REVERSE PEC DEC FLYES-
70x21
INCLINE SEATED DB CURLS-(very slow and squeeze pause)
40sx12
55sx10
CAMBERED BAR CURLS-(slow and squeeze pause)
160x12
now the moment I have been anxiously waiting for…oh man
NAUTILUS ONE ARMED MACHINE CURLS-(slow and deliciously paused to savor the flavor)
80x12
120x12
it was so worth it…what a great workout
Did another lactic circuit session last night. I really hate going over 8 reps. I keep saying it, but it’s true. I just can’t handle it cardiovascularly…hmmmmmm… maybe that’s the point of me doing it!
A1 - dumbell bench
50 x 12, 50 x 12, 50 x 12
A2 - front squat
115 x 12, 115 x 12, 115 x 12
A3 - dumbbell row
50 x 10, 50 x 10, 50 x 10
A4 - GHR
12, 12, 12
Again, I couldn’t bring myself to do the second part of this session. I’ll get there one of these weeks.
Wow, it must be an amazing feeling to lift 7 plates per side off of the floor! Needless to say it made me really want to up the weight for my working sets today!
Deadlift
135 x 6,3
225 x 4
295 x 5,3,2,1
Thick-grip chins
bw x 2
bw+10 x 6,4,3
Wide-grip rack chins (with straps)
bw x 9,6,5 *1 more rep on first set
1-arm DB row
60 x 10,7,6 *got 2 more reps on 1st set
Shoulder savers (c.t.)
5 x 12,11
I added 20 lbs to my deadlifts today, felt good. It’s strange, my first rep is always very explosive and fairly easy, but the second is already quite a bit harder. I’ve got olympic lifting tonight, so that means technique work, speed pulls, squats and lowback/ab work. And then I’m going out with my girl, so this day can only get better!
Oh, and thank you Nate for the inspiration, I just feel like going back out to my garage and doing deads again!
[quote]dre wrote:
Did another lactic circuit session last night. I really hate going over 8 reps. I keep saying it, but it’s true. I just can’t handle it cardiovascularly…hmmmmmm… maybe that’s the point of me doing it!
A1 - dumbell bench
50 x 12, 50 x 12, 50 x 12
A2 - front squat
115 x 12, 115 x 12, 115 x 12
A3 - dumbbell row
50 x 10, 50 x 10, 50 x 10
A4 - GHR
12, 12, 12
Again, I couldn’t bring myself to do the second part of this session. I’ll get there one of these weeks.[/quote]
Would it help if I called you a big wimp every time you do half of a lactate inducing session?
holy shit, thats a big pull. i had a weird ass workout yesterday. My schedule and thus my eating and mood have been really whack lately.
Wednesday - Back
Deadlifts
135lbs x 10
225lbs x 10
315lbs x 5
405lbs x 8
Bent-over rows
135lbs x 10
245lbs x 12
275lbs x 8
315lbs x 4 (I was fucking tired IDK why)
Pullups (wide-grip)
BWX15
BWx12
BWx6, starting to feel shitty
Shrugs
405lbx x 20
I just didn’t have it in my yesterday. Moving into a new place and starting school and whatnot is kinda stressing me out and we’re having a lot of issues at the apartment, so yeah, training is suffering a bit. Bis and tris today.
[quote]hungry4more wrote:
dre wrote:
Did another lactic circuit session last night. I really hate going over 8 reps. I keep saying it, but it’s true. I just can’t handle it cardiovascularly…hmmmmmm… maybe that’s the point of me doing it!
A1 - dumbell bench
50 x 12, 50 x 12, 50 x 12
A2 - front squat
115 x 12, 115 x 12, 115 x 12
A3 - dumbbell row
50 x 10, 50 x 10, 50 x 10
A4 - GHR
12, 12, 12
Again, I couldn’t bring myself to do the second part of this session. I’ll get there one of these weeks.
Would it help if I called you a big wimp every time you do half of a lactate inducing session?
Well, the half-assed workouts are apparently contagious. I had a sub-par Quads-Dominant session today that went like this:
BACK SQUATS:
185 x5
225 x5
245 x5
265 x5
275 x3
315 x THANK GOD FOR THE SAFETY PINS lol
I was just going for 1 or 2 reps at 315, but as soon as I started dropping down, the momentum started and I slowly dropped to slightly below parallel, at which point I attempted to push out of the hole. To say the least, this was ineffective. The slow descent continued and the bar came to rest on the pins about 2" before my ass touched the ground. Hey, at least I got a solid, slow negative out of it
I just didn’t have “IT” today. The fire I had all last week was MIA today. I think it may be the utter lack of carbs in my diet as today is day 4 of my AD induction. Hopefully this changes back to how I felt last week by the time I deadlift on Sunday.
You’ll get the 315 soon enough jstines, we have faith in you. And good luck with the AD…I don’t think I could ever do that. My body loves its carbs.
Today’s ME bench:
Floor Press (I ended up stacking 3 25s on top of each other for a makeshift rack):
125x5
215x2
285x1
325x0
285x1/1/1
Lateral Raises:
30sx6/6/6/6
Dips:
70x6/6/6/6
Pullups:
50x8/8/8
I’m not planning on doing any floor presses again until I have a proper rack, the stacked 25s just didn’t cut it. Next ME bench I’m going to try board presses. Should be simple enough, just nail a couple 2x4s together and wrap a belt around them and me.
Bug I’m not sure I could hit 8 reps with 405 on deads, that ain’t too shabby.
[quote]hungry4more wrote:
You’ll get the 315 soon enough jstines, we have faith in you. And good luck with the AD…I don’t think I could ever do that. My body loves its carbs.
[/quote]
You guys can just call me Jeff. fewer letters to type - easier to remember.
I’ll get that 315 next week. I think if I take a few reps out of my warm-up sets and concentrate on 3 heavy work sets, that will be the key. I think I was just too tired to get it today.
As far as the AD, carbs just give me a spare tire anymore (I think it’s because I’m old and sit at a desk all day). My body fat level is pretty much directly proportional to my carb intake. Also, I like the idea of pizza and beer on the weekends after the induction phase lol
Today I went to a commercial gym because my buddy has an internship there so I figured I’d go check it out.
DB Bench
45’s x 10
55’s x 10
65’s x 8
Lat Pulldown
75 x 10
100 x 12
115 x 12
Rack Deads
135 x 5
225 x 3
315 x 3
325 x 3
315 x 3
Incline Press
95 2x10
I tried out some hammer strength machine today and it was ok I guess.
It was a trial membership, for one day, it’s nice having all that equipment, but I’ll probably never use half of it. Plus I like the environment of my home gym more.
