September 23, 2010: Legs
A1) Deadlifts
300x5
360x5
400x5
460x3
480x1
500x1 fail
A2) 45° Back Extension
BW+55DBx12
BW+55DBx12
BW+55DBx12
B1) Unilateral Leg Extensions
176x12
176x12
176x12
Then a two legged burnout set
253x12
B2) Ham Raises
BWx15
BWx15
BWx15
C1) Front Squats
220x15
220x15
220x10
C2) Lying Leg Curl
143x20
143x20
143x20
D1) Unilateral Hack Squat
187x20
187x20
187x20
Viva le big quads. ( french fail)
You need a flip cam, what happened on the 500 dl? I hear you on the shoulder vid, awesome development for being under 210…but please don’t ever take a video of yourself doing seated presses in slow motion dubbed to some “epic” symphony orchestra.
[quote]Power GnP wrote:
You need a flip cam, what happened on the 500 dl? [/quote]
Yeah man, I know I pretty much don’t have any credibility with what I write here until I post videos. But my cam is really ancient, it lags and bugs and screw ups the colors, i posted a video a while ago when I hit 400 pounds on DLs, but it sucked, so I hope you and everyone that reads can wait until I get the money together to buy a decent flipcam ( I bought one last year and the batteries exploded). I work like a slave but I never seem to hold on to any money, college and eating also fuck everything up.
480 flew up, but the 500 simply wouldn’t budge. I got it past my knees but I lost my back tightness and rounded my back, since I have some disc problems I decided to let it go. Plus I’ve been out of chalk for 3 months now, the place I used to buy isn’t selling anymore, and with this influencing the grip factor I think it sure makes things harder.
[quote]Power GnP wrote:
but please don’t ever take a video of yourself doing seated presses in slow motion dubbed to some “epic” symphony orchestra.[/quote]
Anyone who puts “epic” or “insane” or any browords on their training videos should get shot.
My back was all screwed up today as I predicted due to the nice deadlift session yesterday. I didn’t do any pendley’s today because it fucks the hell out of my lumbar, but I sucesfully substituted it with Cable Rows. Also, I lowered ALL the weights I use. A friend of mine said I let my ego take over when I load up with high weights and I end up cheating the hell out of my form.
September 24, 2010: Back, Chest
BWx15/BWx10
BWx15/BWx11
BWx15/BWx9
200x15
200x15
200x15
220x15
220x15
220x15
200x12
200x12
200x12
220x12
220x12
220x12
Then for Chest:
264x12
264x12
264x10
210x10
210x10
210x8
200x15
200x15
200x10
Note: Why the hell is an isolation machine easier than a compound movement ?
110x12
110x12
110x12
Notes:
Tomorrow’s my last shoulder spec training, I’m more than looking foward to specialize my back. Finally, no more squeezing chest and back together. No more worrying about too many work sets. No more being afraid of turning around because of my love handles. …
Stupid love handles, let’s see whose back you’re gonna ruin when I get some HOT-ROX and Receptormax… fuck it, I’ll get Anavar and cut some corners… joking btw
Impressive progress. I’m sure the 500 deadlift will come. I’m working towards that too, but am only at around 420 at the moment. Anyway keep up the good work.
Gym closed today. So much for shoulder day…
September 25: Cardio
Ran 4 miles.
I’m going to ruck late tonight. Maybe do some boxing.
[quote]Ironwarrior25 wrote:
Impressive progress. I’m sure the 500 deadlift will come. I’m working towards that too, but am only at around 420 at the moment. Anyway keep up the good work.[/quote]
Thanks man, I’m preety sure your’s will come easily too. Thanks for posting and welcome to the log bro.
September 27, 2010: Back, Triceps
A1) Pull ups
Wide Grip BWx15, then switch to Parallel Grip BWx10
Wide Grip BWx13, then switch to Parallel Grip BWx10
Wide Grip BWX13, then switch to Parallel Grip BWx6
A2) AB Wheel Rollouts
BWx20
BWx20
BWx10
220x12
245x10
260x6
260x60
245x15
245x15
245x15
220x20
220x15
220x15
300x12
320x12
360x12
187x12
200x10
220x6
85x12
85x12
85x8
110x12
135x10
145x6
My triceps is probably the strongest muscle in my body. I’ll post a pic of the monster someday, most of my arm size comes from it, and it has lagging long/medial heads, I don’t even wanna see how big it’ll get when I fix that.
Yesterday was fail day, the gym was so freaking full I went home. I did some Floor Presses, but then nothing more.
September 29, 2010: Back, Shoulders
A1) Weighted Pull-Ups
BW+45x10
BW+66x10
BW+100x8
BW+110x3
A2) Pendlay Rows
220x12
220x10
220x10
220x20
220x20
220x20
110x12
110x12
110x12
110x12
35x12
35x12
35x12
45x20
45x20
45x20
65x10
65x10
65x8
154x12
154x12
154x12
Notes:
-close grip Upright Rows using bars always makes my shoulder joint hurt for days, I found that switching to DBs removes the stress on the shoulder joint due to better hand position.
On Shoulders Specialization:
My shoulders really popped up more, but the rear delt is still a bit behind, but still showing great development, I think all this rowing and pulling will be more than enough to fix that. My overhead pressing strength is also showing some improvements. I did MP’s today but I’m considering switching it with the Seated DB Press due to my size, arm length and other factors that make my MP suck.
154 for easy 12’s? That’s monstrous…and don’t ever compliment me on my Pendlay rows again.
[quote]Power GnP wrote:
154 for easy 12’s? That’s monstrous…and don’t ever compliment me on my Pendlay rows again.[/quote]
154 with probably the worst form you’d ever see, and the most shaking and grunting too. But your Pendlay’s are sexy man! Well, I guess complimenting your deadlift will do then.
September 30, 2010: Legs
260x5
308x5
360x5
400x5
460x3
480x3 ( back pain )
176x15
176x15
176x15
both legs, burnout set
253x16
200x15
220x12
242x10
200x12
200x12
200x12
BW+25x8
BW+25x8
BW+25x8
176x15
176x15
176x15
BW+45x12
BW+45x12
BW+25x12
Then to finish:
A1) Seated Calf Raises
220x15
220x15
220x15
A2) Standing Calf Raises
200x15
220x12
242x10
October 01, 2010: Chest and Biceps
Today was supposed to be lower chest day, but guess what ? Yeah, I didn’t train Upper Chest this week, so I had to mix both into one!
200x12
210x10
220x8
242x6
220x8
110x20
110x20
110x20
210x15
210x15
210x10
BW+55x15
BW+65x10
BW+85x6
110x15
110x15
110x15
A1) Double DB Preacher Curl 132x8, 132x8, 132x8, 132x7
A2) Strict Curl 110x8, 110x8, 110x8, 110x8
A3) CrossBody DB Curl 100x8, 100x9, 100x8, 100x8
Yay.Incline Bench PR.
It was not without sacrifice and lazyness that I packed my gym bag, hopped on my bike and set out for the gym. It has started to rain over here, and it’s getting colder as well. I went out dry and arrived in the gym more wet that a fish.
October 02, 2010: Back
BW+45x10
BW+66x10
BW+100x8
BW+110x2
220x12
260x10
260x10
110x12
132x10
132x8
132x8
220x20
220x20
220x17
245x15
245x15
245x15
210x15
210x15
210x15
35x12
35x12
35x12
Then I did ab and calf work.
freaking good job delta, really impressive workouts.
do you follow any specific workout nutrition or just exploiting that young and growing body of yours haha.
[quote]halfbreed wrote:
freaking good job delta, really impressive workouts.
do you follow any specific workout nutrition or just exploiting that young and growing body of yours haha.[/quote]
Well bro, I usually eat A LOT, but I always stick to healthier, clean or grass-feed stuff. I don’t go easy on meat, or carbs, only when I wanna diet down, where I completely cut off my carbs and only have them one day a week. I have Green Veggies with every meal and I eat plenty of fruits too. Eggs and Milk are also a stapple on my diet. And since I don’t have the money to buy Biotest stuff due international taxes being a bitch, I stick to simple sups like good’ol whey and occasionaly throw in a fat burner when I do cardio or GPP.
This don’t count as nutrition but I knock myself out every night with a stack of 2 Melatonin, 3 ZMA and 1 Zolpidem/Lunesta so I can get my 10 hours beauty sleep. I’d probably knock out a bull with all that but my insonmia kills me.
Thanks for posting man.
[quote]DeltaOne wrote:
[quote]halfbreed wrote:
freaking good job delta, really impressive workouts.
do you follow any specific workout nutrition or just exploiting that young and growing body of yours haha.[/quote]
Well bro, I usually eat A LOT, but I always stick to healthier, clean or grass-feed stuff. I don’t go easy on meat, or carbs, only when I wanna diet down, where I completely cut off my carbs and only have them one day a week. I have Green Veggies with every meal and I eat plenty of fruits too. Eggs and Milk are also a stapple on my diet. And since I don’t have the money to buy Biotest stuff due international taxes being a bitch, I stick to simple sups like good’ol whey and occasionaly throw in a fat burner when I do cardio or GPP.
This don’t count as nutrition but I knock myself out every night with a stack of 2 Melatonin, 3 ZMA and 1 Zolpidem/Lunesta so I can get my 10 hours beauty sleep. I’d probably knock out a bull with all that but my insonmia kills me.
Thanks for posting man.[/quote]
International taxes? Non Americano?
I’m American but I currently live in South America. I plan on moving back to the US once I finish college over here, so that I can go to college again over there… or open a gym or something.