October 03, 2010: GPP
-
Ran 4 miles
-
Sprint 300 meters
Rest
-
Sprint 200 meters
-
Ran 1 mile
-
Puke and Pass out on garage door.
Week 2 of Back Specialization and I can already see results! Hell yeah. People over here are skinny and small ( with the exception of the synthol freaks ) that the look on their faces when they see someone wider always makes me laugh.
October 04, 2010: Back
- BW Pull-Ups
Wide Gripx15, Parallel Gripx10
Wide Gripx15, Parallel Gripx10
Wide Gripx11, Parallel Gripx10
- Rope Upright Row
132x12
154x10
154x8
- Barbell Rows
220x10
260x10
300x6
- Old School Cable Rows
245x15
245x15
245x12
- Neutral Grip Pulldowns
220x20
220x20
220x15
- Rear Delt Bent Over Fly
35x15
35x15
35x15
- BB Shrugs
260x10
300x10
360x6
400x6
- HS Machine Shrugs
245+25DBx20
245+25DBx20
245+25DBx20
Then I did some Ab Wheels, leg raises and side bends. I finished off with a lot of DB swings to make up for all the lost cardio/gpp I haven’t been doing, I didn’t count reps, I just relaxed and did it until started messing my form up.
Two calluses on my finger bursted out of nowhere, so I proceded to remove them with surgical precision, but somehow I managed to cut the tip of my middle finger deep enough to cause it to bleed for almost half an hour. Prob won’t need stiches but this, and the calluses, made gripping the bar today a pain in the ass. Or finger.
October 05, 2010: Upper Chest
- Floor Press
264x12
264x12
286x7
- Incline Bench Press
210x10
220x8
260x6
220x12
- Low to High Cable Fly
110x12
110x12
110x12
- HS Incline Press
220x12
220x12
220x10
220x10
Then I did 30 minutes worth of DB Swings and ran home.
October 07, 2010: Back, Shoulders
- Weighted Pulls
217+45x10
217+66x5
217+88x5
217+100x3
217+110x2
- Rope Upright Row
154x12
154x12
154x12
- Wide Grip Pulldown
242x12
242x12
242x12
242x12
- Pendley Rows
220x12
242x12
260x6
- HS Machine Shrugs
260x15
300x15
360x15
380x12
-Facepulls
200x12
200x12
200x12
- DB Lateral Raise
55x15
55x15
55x15
- Cable Lateral Raise
77x10
77x10
77x10
- DB Press
132x15
132x15
132x15
- Rear Delt Cable Reverse Cross
45x10
45x10
Finished with some Cable Crunches and Ab Wheels. Done everything in 1 hour and 10 minutes.
October 08, 2010: Chest
- Incline Bench
200x12
220x12
260x8
275x6
200x12
- Flat DB Bench Press
220x10
220x10
220x10
- Cable Cross
121x12
121x12
121x12
121x12
- Weighted Dips
217+110x5
217+110x5
217+110x4
- DB Pullover
132x10
132x10
132x10
Did some Calf work and went home.
Notes:
-
I’ve been felling sick all day, probably 'cause of the damn heat wave. I’m surprissed I pulled the Incline Bench PR.
-
260 usually gives me trouble, but today it flew up, and I didn’t even need a spotter for the 275. Gonna aim for the 300 pound incline bench until the end of this month.
-
Gym full of douches today, but it seems the regulars are starting to recognize me as the gym’s strong guy, so people aren’t usually being idiots around me, nor touching my weights. And I’m not even that strong.
October 09, 2010: Back, Triceps, Biceps
- Weighted Pulls
217+100x5
217+100x5
217+100x5
217+100x5
217+100x5
- Barbell Rows
220x12
260x10
300x6
- Neutral Grip Pulldown
242+25DBx12
242+25DBx12
242+25DBx12
242+25DBx12
- Facepulls
220x15
220x15
220x15
- DB Upright Rows
110x12
132x12
157x10
- Rear Delt Bent Over Fly
45x10
45x10
45x10
- CGBP ( Elbows In )
200x10
220x10
242x6
242x6
- Pullover Skullcrusher
110x12
132x12
157x8
- Overhead DB Extension
110x12
132x10
157x10
- BW Dips ( straight body )
BWx25
BWx25
BWx25
- Double DB Preacher Curl
110x10
110x10
110x10
Notes:
- With all these pulling movements doing direct biceps work would seem pointless. I think it is, but I like to throw in one isolation movement at the end of my session to get a good pump. All this rowing and vertical pulling is doing wonders to my biceps.
October 09, 2010: Cardio ( Afternoon)
- Ran 5 miles
200m sprint as fast as possible.
Running always seems to make my knee inflamation go away.
Next week I’ll have absolute 100% free time. Nothing to keep me occupied, no work, no med school. So I’ll throw in a few more Cardio and GPP. I may even train twice daily.
Awesome.
Today I woke up like someone who just woke up from a coma. I’ve been felling like a zombie. I believe I took twice what I usually take from my melatonin/zma/zolpidem sleep stack. That explains why I fell out of bed and didn’t woke up.
October 11, 2010: AM Training, Back
- Pullups
Wide Gripx15, Neutral Gripx12
Wide Gripx15, Neutral Gripx12
Wide Gripx15, Neutral Gripx12
- Barbell Rows
220x10
260x8
308x6
319x6 ( this hurted )
- Cable Rows
242+25DBx20
242+25DBx17
242+25DBx17
- Bent Over Fly
45x10
45x10
45x10
- Neutral Grip Pulldowns
242x15
242x15
242x15
- DB Upright Row
132x12
132x12
132x12
- Shrugs
308x15
320x15
360x15
Gonna go back in the afternoon for a quick Biceps and Calves.
wow man, that is a shitload of volume for back work, think i might take the same approach soon because my training had backed off a little and ive never tried a body part split before so its worth a shot.
Just wondering how long an average session would take you for both back and chest and how you go about it (e.g. amount of rest in between sets or do you superset or giant set things)
training looks intense, always amazes me how much volume you continuously smash your body with.
best of luck mate, cheers in advance for a reply.
[quote]decmc wrote:
wow man, that is a shitload of volume for back work, think i might take the same approach soon because my training had backed off a little and ive never tried a body part split before so its worth a shot.
Just wondering how long an average session would take you for both back and chest and how you go about it (e.g. amount of rest in between sets or do you superset or giant set things)
training looks intense, always amazes me how much volume you continuously smash your body with.
best of luck mate, cheers in advance for a reply.[/quote]
Well bro, back when I did Back and Chest together normally I’d take about 1 hour or 1 hour and a half max to do everything. I usually don’t rest more than 60 seconds between sets, when I want to do supersets to make things short I don’t rest at all, for example, if I superset pullovers with bench press, I go from one exercise to the other nonstop, I rest one muscle while I train the other.
I don’t know if that’s actually “correct” on bodybuilding parameters, but it works for me. As for volume, I absolutely love high-volume work, and that means real high-volume. Due to my gymnastics/wrestling background I believe I have enough work capacity to allow me to do this, so that’s why I really opt for high volume and high loads. I recover from it easily and it really makes me grow, but I don’t plan to train like this forever. I’m aware it will become too taxing on my body one day.
Thanks for posting man, I hope I answered everything.
[quote]decmc wrote:
wow man, that is a shitload of volume for back work, think i might take the same approach soon because my training had backed off a little and ive never tried a body part split before so its worth a shot.[/quote]
My advice would be to try it, but if you’re not used to lots of volume go easy at first and the increse the volume based on how you feel. I also have a rule of thumb, I try never to do more than 6 exercices the same bodypart, but if I do that, I make sure that’s the only muscle I’ll hit on that training session.
And make sure you sleep and eat a lot!
October 11, 2010: PM Training, Biceps and Calves
A1) Double DB Preacher Curl
110x6
110x6
110x6
A2) BB Curl
157x5
157x5
157x5
A3) Cross-Body Curl
35x8
35x8
35x8
then some calf raises and standing calf raises. Took me 20 min.
October 12, 2010: Upper Chest, Shoulders
- Floor Press
264x10
264x10
264x10
- Incline Press
220x10
260x8
286x4
200x12
- Low to High Cable Fly
132x10
132x10
132x10
- Push Press
157x5
157x5
157x5
- Lateral Raises
45x12
45x12
45x12
- Front Raises
45x12
45x12
45x12
280 wouldn’t budge. I have work cut out for me if I want that 300 incline bench. And it seems no one can do proper lift off, I gotta find a buddy to train with.
Octover 13, 2010: Back
- Weighted Pulls
110x3x10
- Pendlay Rows
220x12
242x10
260x6
272x6
- Wide Grip Pulldowns
242x15
242x15
242x15
- Upright Rows
157x10
157x10
157x10
- Bent Over Rear Delt Fly
45x12
45x12
45x12
- Deadlifts ( Read bellow )
360x10
420x8
460x5
480x5
508x5
508x3
Notes:
- Everyone does DL’s on Leg days, but since I feel my back working more than my legs when deadlifting, why not throw it at back days ? Tomorrow I’ll still deadlift, but I’ll do RDL’s since I wanna target my hamstrings.
High Volume Deadlifts:
So I’ve reached situation I was fearing all along, I reached the maximum number of plates the bars on my gym can hold. The plates are amazingly bulky ( and short ) for 45’s, so I can only fit 5 of them in each side plus some smaller plates, giving me about 230 kg max weight, or 508 pounds. Due to that, I’ll start DL with more volume until I change to the ( possible Gold’s) gym they’re building nearby.
BUUTTTT, since everything I plan never goes according to plan, I’ll keep adding 1 rep for each week until I find a better alternative. Maybe I’ll try to add bands.
Also, I’ll post videos soon, so can prove all my numbers are true 
You’re numbers are going up quick man…still holding at 220 or so? Weren’t you having a hard time dl’ing 5 hundred a few weeks back? And 280 wouldn’t budge on the incline bench? I’m confused…it say’s you hit 286 for 4?
[quote]Power GnP wrote:
You’re numbers are going up quick man…still holding at 220 or so? Weren’t you having a hard time dl’ing 5 hundred a few weeks back? And 280 wouldn’t budge on the incline bench? I’m confused…it say’s you hit 286 for 4?[/quote]
I could DL 500 man, that time I gave up the lift was due to back pain, I got the bar past my knee, from there I don’t have trouble locking out, but I didn’t want to push it and injure myself since I was feeling a lot of pain that day. The real number was 230 Kilos, what I estimated to be 500 pounds, but google calculator says it’s 508 instead of 500.
The “wouldn’t budge” was a bad way of saying “it felt pretty damn heavy”, and also because my spotter couldn’t give a proper lift off, meaning I had to lift the bar from the rack myself and it wouldn’t budge. I wrote 280 by accident, sorry for the confusion.
Gonna post some videos today, I hope you don’t mind the quality
I’ll wait patiently for the vids.
Oh boy, this just made my day <3
A little update, I didn’t got to train yesterday since there was a major family crisis over here, so it figures. Good thing is we might be pulling back to the US or to Mother Rus soon, I’ll get to train today and I’ll update with the videos.
Here’s the youtube channel I just made.
Gotta run.
October 15: Back
- Weighted Pulls
110x3x10
- Barbell Rows
220x7
260x4
300x2 ( fail)
- Neutral Grip Pulldowns
242x15
242x15
242x15
- Facepulls
210x12
210x10
210x10
Notes:
Today I woke up with the feeling some back pain and stiffness. I took some medicine and sat around the house the whole morning. Around the afternoon the pain had gone away so I decided to go train. I loaded up the bar for rows , uh oh, there’s sometine wrong, I couldn’t bend over and I was humping the bar too much, worse, my back was hurting. So I borrowed a belt from the reception desk and went for 300x6 on the BB rows. On the second rep I felt a “shock” around my lumbar area, followed by pain. I let the bar go and moved on, as I was warm there was no pain only a small cramping on my lower back. I cut everything down and decided to go home. Still no pain, just stiffness, but I’m gonna play it safe, I don’t wanna herniate another disc.