[quote]ouroboro_s wrote:
It was Monday night. Isn’t that official bench night?[/quote]
Yes it is, and there were plenty of them. I just haven’t seen it THAT busy in the free weight section before.
[quote]ddot76 wrote:
ouroboro_s wrote:
It was Monday night. Isn’t that official bench night?
Yes it is, and there were plenty of them. I just haven’t seen it THAT busy in the free weight section before.[/quote]
Maybe this is the start of the get buff in 6 weeks for summer phase.
I’m in tonight. Hopefully it’s not as bad.
[quote]ouroboro_s wrote:
ddot76 wrote:
ouroboro_s wrote:
It was Monday night. Isn’t that official bench night?
Yes it is, and there were plenty of them. I just haven’t seen it THAT busy in the free weight section before.
Maybe this is the start of the get buff in 6 weeks for summer phase.
I’m in tonight. Hopefully it’s not as bad.[/quote]
You should be fine, most people won’t be able to bench again until Wednesday.
[quote]Ruggerlife wrote:
You should be fine, most people won’t be able to bench again until Wednesday.
[/quote]
You’d be surprised.
Went in yesterday and trained calves and forearms.
Right now, in this little body of mine, I have the desire to step back on stage but actually walk away with some hardware this time. This means coming in around the 175lb mark, and not the 165 I was last October.
I also want to bring up lagging body parts. For one, I feel my arms need to be a little bigger and they’ll only get so big with twigs for forearms. So I think for the next few weeks I’ll be training calves, forearms and abs a little more than I have in the past.
My calf workout consisted of:
A1. Seated Calf Raises (10-15 rep range)
A2. Standing 1 Leg Press (3-6 rep range)
B. Standing 21’s (7 in, 7 out, 7 straight)
I did 9 sets in entirety (5 A’s, 4 B’s).
Followed that up with forearms.
A1. Overhand Supported Wrist Curls.
A2. Reverse Grip Preacher Curls w/ BB
B1. Heavy DB Holds
B2. Underhand Supported Wrist Curls
Finished up with 20 minutes of LI cardio (Bike).
My weight this morning was 188lbs. Slow weight loss is good right now. I (as have others) have definitely noticed myself getting leaner.
[quote]ddot76 wrote:
Right now, in this little body of mine, I have the desire to step back on stage but actually walk away with some hardware this time. This means coming in around the 175lb mark, and not the 165 I was last October.
[/quote]
Bahahahahahaha.
You know what I’m laughing at and it’s not you being skinny 
Wednesday - Shoulders
Today was supposed to be LV/LI but I decided to make it a MV/MI day and incorporate a new movement, Bradford Presses.
I think my weak points from a BB perspective are my arms and shoulders (in that order). My coach last year said I definitely needed to bring my rear delts up, so I’ve spent a good deal of time this year doing things like face pulls and bent over laterals pre and post workout.
Having said that, in a conversation with another guy at the gym, he mentioned he had a similar issue and Bradford presses were suggested as it’ll hit all 3 heads of the delt during the motion.
So, started light, don’t make fun.
A. Bradford Presses
5 x 95lbs
4 x 85lbs
5 x 85lbs
5 x 85lbs
B. Shoulder “Triad” (Seated DB Laterals, Seated DB Front Raises, Seated DB Presses)
8 x 22.5lbs
10 x 20lbs
10 x 20lbs
C1. Reverse Machine Flyes
11 x 125
13 x 125
17 x 95
14 x 110
C2. Standing Face Pulls w/ rope
4 x 15 x 85
A pretty decent session. I should mention that I warmed up with 2 sets of face pulls and 3 sets of YWTL’s w/ 7.5lbs. Those are killer!
Horrendously bad diet day!
Includes pizza and DQ Blizzard.
Back at it today.
So it hasn’t exactly been the best w/e for eating clean.
Above is my diet from Friday thru Monday (Monday was a holiday here in Canada eh?)
I managed to get into the gym Saturday and Sunday.
Saturday - Legs - MV/MI
A. Box Squats
10 x 245lbs
8 x 255lbs
6 x 265lbs
7 x 255lbs
I really focused on form during these. I used the box to get depth. With my form tight I really felt these in my legs, both in my hams/glutes as well as my quads. I also took far less rest between sets this session to get my heart rate up as I didn’t plan on doing any cardio after.
B. Leg Press
10 x 540lbs+sled
8 x 590lbs+sled
8 x 590lbs+sled
7 x 630lbs+sled
C. SM Front Foot elevated Lunge
10 x 95lbs
10 x 95lbs
8 x 105lbs
D1. Leg Extensions
3 x 15 x 150
D2. Lying Leg Curl
3 x 10 x 100
Gassed! Actually felt like puking. Total time for this session was 44 minutes. Lay down on the floor after my last set to gain my composure.
Sunday - Chest/Bi’s - HV/LI
Was in a bit of a hurry to get through this one so I decided to superset everything.
A1. Bench Press
4 x 8 x 185lbs
I’ll move up to 195lbs next week.
A2. Standing BB Curl
4 x 8 x 80lbs
B1. Incline SM Bench
8/8/7/7 x 185lbs
B2. Incline DB Curls
4 x 8 x 35lbs
Completed the Inc. DB Curls w/ a hinged wrist-supinated grip. Hard to explain but felt it more in the biceps than the forearms, which was the goal.
C1.HS Inc. Bench
4 x 10 x 90lbs/side
C2.Machine Curls
4 x 10 x 80
D1.FreeMotion Cable X’s - pulled up
20 x 12.5/side
15 x 17.5/side
14 x 22.5/side
D2. Reverse Grip BB Curl
10 x 50
10 x 60
10 x 60
Last week’s Calorie breakdown.
I still need to refine things quite a bit but I’m now at a calorie level I am comfortable with. My strength is still going up (slowly) but I know I can lean out at this number.
I’ll have some issues with caloric intake as I am traveling again for work Wed-Fri. Any good gyms in Richmond, BC?
DOMS
So for the past two days, including this morning, I am pretty much walking like Frankenstein. The DOMS I have experienced from Saturday’s session is quite unreal. It reminds me of the DOMS you get after you train legs for the first time in a long time, except this is quite worse.
I can barely walk and it feels like somebody has stabbed me at the upper point of my rectus femoris/sartorius. I am also supremely tight throughout my glutes and ham’s, specifically at their meeting point. I cringe at the thought of having to go to the bathroom.
This is fantastic stuff! Thankfully I have Advil to get me through the day.
PS: Did I mention my legs regularly give out on me when I walk now?
[quote]ddot76 wrote:
DOMS
So for the past two days, including this morning, I am pretty much walking like Frankenstein. The DOMS I have experienced from Saturday’s session is quite unreal. It reminds me of the DOMS you get after you train legs for the first time in a long time, except this is quite worse.
I can barely walk and it feels like somebody has stabbed me at the upper point of my rectus femoris/sartorius. I am also supremely tight throughout my glutes and ham’s, specifically at their meeting point. I cringe at the thought of having to go to the bathroom.
This is fantastic stuff! Thankfully I have Advil to get me through the day.
PS: Did I mention my legs regularly give out on me when I walk now?[/quote]
I was going to think of something witty to say regarding your DOMS, but I’ll just stick with an old classic…HA HA HA HA!
Training legs tonight?
Tuesday - Back/Tri’s - LV/HI
Got into the gym late to train back and tri’s. Went for an hour long walk prior to hitting up the gym so was feeling much ‘looser’ than I did earlier in the day. (Sorry, didn’t train legs RL)
A. Chest Supported Rows
10 x 45lbs
5 x 70/90/115/135lbs
3 x 160lbs
2 x 180lbs
1 x 190lbs
0 x 200lbs --didn’t really count what I did as a rep.
B. HS Iso High Row
8 x 115lbs/side
7 x 125lbs/side
7 x 135lbs/side
Definitely felt these. Lately I have been really focusing on pulling with my elbows on all rowing movements and have noticed a difference in my back/back sessions.
C. CGBP
**I wanted to do weighted Dips but realized my belt was at home, so I went with CGBP.
10 x 135lbs
8 x 165lbs
5 x 185lbs
2 x 205lbs
3 x 205lbs
Instead of doing cardio, I decided to 20 minutes of HV/LI Back/Tri’s and made a circuit of FreeMotion Lat Pulldowns, Ab Wheel Rollouts, Rope Pressdowns and Standing Calf Raises. The only rest I took was walking between stations. Had a good sweat on after.
I’m currently sitting in Pearson Intl Airport waiting for my 2pm EST flight to Vancouver. I plan on hitting up the hotel gym tonight for some HV/LI shoulders and then making my way to Gold’s in Richmond, BC tomorrow night to do some HV/LI Legs.
I’ve brought along a handful of Zero Impact Bar’s. PB& J are my favourite!
www.vpxsports.com/sports-nutrition-supplements/muscle-building/zero-impact-mrb.aspx
[quote]ddot76 wrote:
I’ve brought along a handful of Zero Impact Bar’s. PB& J are my favourite!
www.vpxsports.com/sports-nutrition-supplements/muscle-building/zero-impact-mrb.aspx
[/quote]
I like the pumpkin best. They are delicious.
Enjoy the flight.
I hope your legs feel better soon. I think we’ve all had days when trips to the bathroom were a freefall to hit the toilet.
Last day of the trip. Just waiting to do my last presentation at 1:15PM PST before catching my 4PM PST flight home. No gym yesterday or today. Feeling pretty crap about this. I’ve kept my calories down, in the 1800-2100 range and have been pretty clean, with the exception of the fries and rye I had last night with my steak sandwich.
Wednesday night I trained Shoulders in the hotel gym.
It was very HV/LI/ with little to no rest between sets.
It went something like this:
Machine Presses
Standing DB Laterals w/ Standing Single DB Front Raises
Seated Face Pulls with Straight Bar w/ Bent Over DB Laterals
Machine Presses
Finished with 20min’s of LI cardio on the bike.
The one good thing from this trip is I’ve gotten plenty of sleep. Although it does suck waking up at 3:30PM PST every morning.
I’ll be back on track this weekend.
So I felt pretty out of sorts this past weekend. Like I had missed a whole bunch of workouts.
I got home late Friday night so I was able to get to the gym both Saturday/Sunday.
Saturday - Chest/Bi’s - LV/HI
A. Bench Press
5 x 135/155/185/205lbs
2 x 225lbs
2 x 235lbs
2 x 235lbs
2 x 235lbs
B. Incline DB
5 x 80lbs
5 x 85lbs
5 x 90lbs
90’s were where I should be for 5RM.
C. Standing BB Curl
10 x 45lbs
8 x 65lbs
6 x 85lbs
5 x 100lbs
2 x 115lbs
3 x 105lbs
Sunday - Back/Tri’s
Was under some time constraints, so decided to superset back and tri’s (opposed to back then tri’s like I normally would).
A1. Assisted Chins
12 @3
12 @2
11 @1
12 @2
A2. Dips
4 x 12
B1. Kroc’s
4 x 15 x 90lbs
B2. Decline Skulls
15 x 80lbs
12 x 80lbs
10 x 80lbs
12 x 70lbs
C1. Double D Pulldowns
15 x 130/140/140
C2. Rope Pressdowns
15 x 85/90/95
D1. T-Bar Rows
15/18/13 x 115lbs
D2. Reverse Grip Pressdowns
15 x 70/70/90
Pretty decent HV session. Broke a pretty good sweat.
Weight is back down to 188.5 after last weekend’s diet debacle which put me back to 196. I need to get on the bike some more this week to lean out a little more.
[quote]ddot76 wrote:
B1. Kroc’s
4 x 15 x 90lbs
[/quote]
That’s it?
Molly does that as a warm up for 4x20x120.
[quote]Court wrote:
ddot76 wrote:
B1. Kroc’s
4 x 15 x 90lbs
That’s it?
Molly does that as a warm up for 4x20x120.[/quote]
So I hear.
Good thing she doesn’t train where we do…
[quote]ddot76 wrote:
Was under some time constraints, so decided to superset back and tri’s (opposed to back then tri’s like I normally would).
[/quote]
and then I sucked up your time with spotting and stuff. Thanks for the help
[quote]ouroboro_s wrote:
and then I sucked up your time with spotting and stuff. Thanks for the help
[/quote]
No worries. You didn’t cut into my time at all really.