Epic TRAINING Time

Training Training Logs
61

8/10/11
BACK/FOREARMS/ABS
Close-Grip Pulldown [warmup exercise, no sets to failure]
(105x8, 120x8, 105x8)

BB Row [Had my workout partner get a vid of the 385 set, but somehow it didn’t save. :/]
(135x12, 275x12, 315x12, 385x7 [PR] DROP 225x8)

Supported T-Bar Row [just for feel, no sets taken to failure]
(90x12, x12, 115x12)

DB Pullover [light, no failure]
(70x20, x20)

Standing Wide-Grip Lat Pulldown
(90x10 DROP 40x10
120x10 DROP 80x10
130x5 DROP 100x5 DROP 70x10)
SUPER
One-Hand Standing Lat Pulldown
(40x12, 50x12, 40x6)

Holy lat pump. 0.o

Hammer Strength Machine Row
(230x10, 250x10, 270x10, 250x10) Slow and controlled.
SUPER
DB Row [super-light, all for feel]
(30x20, x20, x20, x20)

A lot of back things today were done simply for feel, not really focusing on taking things to failure, just focusing on pump quality and PERFECT form. I have two workout partners now; one’s been working out with me for the last two months or so, and one that started back 3 days ago after a 4- or 5-month break from lifting. I’m really just letting him take his time getting started to ensure he focuses on form and gets used to the volume I do all the time. He’s already gotta be hellishly sore, I know.
He’s pretty impressive, though; first workout was chest. This 44-year old, 190-lb man that hasn’t lifted in 4-5 months pressed 245x6 BB Press, and tonight did decline crunches with the same amount of weight as I use: 100lbs for 13 reps. Looking forward to seeing the kind of gains he’s gonna make in the next couple of months.

FOREARMS
Rope Handle Twist
(10x2up, 2downx4)
SUPER
Heavy BB Hold
(225x30-secx4)

ABS
Accentuated Crunch
(60x12, x12, x10)

Decline Crunch
(100x15, x13, x13)

Machine Crunch [4-sec reps]
(60x8, 60x8, 40x10)
SUPER
Ab Rocker
(bwx15x3)

GREAT workout. Set a PR on BB Rows; strap snapped, or I would have gone for another couple. Absolutely amazing pump on everything.
And I’m holding steady at a heavier weight; 213 tonight, a gain of 5lbs in 4 days. Attributing that to the rice I’ve been forcing down at breakfast and the intra-workout V8 Fusion+Whey Isolate. :smiley: Life is good.

BRUTAL Motivation

62

385lbs BB rows!? holy shit dude, haha.

very solid, dense physique.

63

[quote]bugeishaAD wrote:
385lbs BB rows!? holy shit dude, haha.

very solid, dense physique.[/quote]

Thanks, bro. Back’s been something that’s always easy for me to attain numbers on. I am now gonna be back at it hard, smashing my old PRs of 350 BB Bench, 500 DL and (already-broken) 375x7 BB Row set over 8 months ago. I strained a wrist tendon shortly after most of those PRs and, after a 2-week break from upper-body, have been doing many machine exercises and things that won’t aggravate it. It’s still not completely healed, but I can do a lot more and it only hurts when I use it at certain angles.

I’m very glad that I used the opportunity to work on my weak points, though: legs, CALVES!!!, lower back, and chest. I used to use a belt every back day, and used it to set those previous PRs on Rows and DLs. Now I’m much more well-rounded, and haven’t used a belt in months except on one set of squats I did the other day, and barely use straps on back day anymore.
So that injury may have been a HUGE blessing in disguise. :smiley:

64

Btw, I’m honored to have you posting on my log. I’ve seen you around the site, and you’re a beast, man.

65

Kosan when can we expect new pics from you? also from creeping your other pics like buge said, you do have a really dense physique. Not many people have that look and that’s what really differentiates average joes in the gym from the legit, not many people produce that look. I remember you saying never repeat the same workout twice. How do you go about making progress on what you’ve started or implying progressive overload by doing that? do you just make a small adjustment? ex 1 exercise or a completely different workout every time?

66

Aw shit, looks like I’ll be fighting you for Mr.Olympia in a few years…NOT FAIR!

J/k, nice work you’re putting on brother.

67

8/12/11
BIS/TRIS (Workout 1)

EZ Bar Curl (estimating bar weight @25 lbs)
(45x20, 95x12, 115x10, x10)
SUPER
CGBP
(135x20, 185x13, 255x9, x9)

Spider Curl [4-sec reps]
(30x8, x8, x8)
SUPER
DB Rear Tri Press [4-sec reps]
(70x8, x8, x8)

Rope Pulldown
(90x13, 100x15, 100x13
DROP 70x10
SUPER
Rope Curl
(60x15, x15, 70x15)

Kickback
(15x20, 20x15)
SUPER
DB Curl
(20x20, x20)

DC Bi Stretch
DC Tri Stretch

Well, I’ve decided to take any and every chance possible to do things differently in my routine as far as timing and splits go, at least for a little while, to spur some new growth. My original plan was to go fasted really early this morning, but the partner I was gonna go with canceled, so I went later and went ahead and ate first. Got a great pump, felt really good.
Going back to do legs in a couple hours…

BRUTAL Motivation

Though the mountains may be swaying
And the hills be overgrown
My love for you
Will NOT be shaken!
-I, The Breather (Doomsday)

68

[quote]EF5127 wrote:
Kosan when can we expect new pics from you? also from creeping your other pics like buge said, you do have a really dense physique. Not many people have that look and that’s what really differentiates average joes in the gym from the legit, not many people produce that look. I remember you saying never repeat the same workout twice. How do you go about making progress on what you’ve started or implying progressive overload by doing that? do you just make a small adjustment? ex 1 exercise or a completely different workout every time?[/quote]

Lol Took a couple today, as a matter of fact.

[photo]33873[/photo]

[photo]33874[/photo]

Thanks, man. Yeah, I have always pushed myself as hard as I could, using as much knowledge as I could, from the very beginning. Except for a while on legs… :stuck_out_tongue:
I usually just keep certain ideas or foundation exercises the same. For instance, if I do Heavy BB Rows two workouts in a row, those two workouts may be almost the same in every other exercise, or completely different in structure except for the BB Rows, but I’ll still change the Rows EDIT:[On the 3rd workout] for something else to just confuse my body.
I workout a lot by feel; my split is determined by what I can work in the best order so as to not have any muscle groups worked while sore, if possible (legs are ALWAYS sore, though).

If I really like a workout and the way it felt, I may almost repeat it the next time, but add more (always MORE intensity techniques, never less, if I’m repeating the actual exercises) intensity techniques on some exercises and change my rep range on things.
But then the 3rd time I work that bodypart, even if I still loved the feel and exercises, I’ll drastically change it.

69

[quote]DeltaOne wrote:
Aw shit, looks like I’ll be fighting you for Mr.Olympia in a few years…NOT FAIR!

J/k, nice work you’re putting on brother.

[/quote]

Heck yeah man! Me, you, and that dickhead Alex Cosentini. LMAO Look him up, if you don’t know who I’m talking about. Dude competed at 19, 6’1", and 222. In good show condition. 0.o
Also gained ~140lbs in 1 year when he started working out and says he’s all-natural. Idk, but either way, he’s a monster.
Just a total douchebag as a person though, so I can’t stand him.

Thanks, you too! 230 at how you look is amazing for your age.

70

8/12/11
HAMS/CALVES
Leg Press Calf Press
(180x20, 225x12, 240x12, x12, x12, 1xSS) Did seated sets before last set of this.

Seated Calf Ext
(125x12, x13)

Standing Ham Curl
(40x20, 50x20, 50x20, 40x8) Last set done as 4-sec reps.

Prone Ham Curl
(105x20, 120x20,
150x10 DROP 75x10
90x13 DROP 40x10
50x8 [4-sec reps])
SUPERSET
Weighted Hyperextension
(bw+35x12, x12, x12, x12)

Stiff-Leg DL
(135x15, 225x15,
x20 DROP 135x15, 135x20)

DC Ham Stretch

NOTE: Ok, so this would be my third workout in a row that is a bit too similar for me, although a few things are different. I planned on doing a full leg day today, but ended up not having time to be sure to. Oh, well. I know quad/ham splits work well for me, and I’m gonna blast quads tomorrow, which is also a bit different from the last two times I’ve done it; I believe I had a rest day between hams and quads both time.

Great workout, got a really solid pump, and my strength was definitely higher than the last couple times I did hams. Overall, I’m satisfied.

BRUTAL Motivation

71

[quote]KosanFalcon wrote:

[quote]DeltaOne wrote:
Aw shit, looks like I’ll be fighting you for Mr.Olympia in a few years…NOT FAIR!

J/k, nice work you’re putting on brother.

[/quote]

Heck yeah man! Me, you, and that dickhead Alex Cosentini. LMAO Look him up, if you don’t know who I’m talking about. Dude competed at 19, 6’1", and 222. In good show condition. 0.o
Also gained ~140lbs in 1 year when he started working out and says he’s all-natural. Idk, but either way, he’s a monster.
Just a total douchebag as a person though, so I can’t stand him.

Thanks, you too! 230 at how you look is amazing for your age.[/quote]

There will probably be guys like Pwrbarboy and Alexey Lesukov too.

Let’s make a deal, we beat those dudes and then we take turns winning the O.
Lol

72

those arms are crazy, i think that even Arnold hadn’t got such pipelines in your age… do you compete already?

73

[quote]KosanFalcon wrote:

[quote]EF5127 wrote:
Kosan when can we expect new pics from you? also from creeping your other pics like buge said, you do have a really dense physique. Not many people have that look and that’s what really differentiates average joes in the gym from the legit, not many people produce that look. I remember you saying never repeat the same workout twice. How do you go about making progress on what you’ve started or implying progressive overload by doing that? do you just make a small adjustment? ex 1 exercise or a completely different workout every time?[/quote]

Lol Took a couple today, as a matter of fact.

[photo]33873[/photo]

[photo]33874[/photo]

Thanks, man. Yeah, I have always pushed myself as hard as I could, using as much knowledge as I could, from the very beginning. Except for a while on legs… :stuck_out_tongue:
I usually just keep certain ideas or foundation exercises the same. For instance, if I do Heavy BB Rows two workouts in a row, those two workouts may be almost the same in every other exercise, or completely different in structure except for the BB Rows, but I’ll still change the Rows for something else to just confuse my body.
I workout a lot by feel; my split is determined by what I can work in the best order so as to not have any muscle groups worked while sore, if possible (legs are ALWAYS sore, though).
If I really like a workout and the way it felt, I may almost repeat it the next time, but add more (always MORE intensity techniques, never less, if I’m repeating the actual exercises) intensity techniques on some exercises and change my rep range on things.
But then the 3rd time I work that bodypart, even if I still loved the feel and exercises, I’ll drastically change it.

[/quote]

WOW. All I can say is keep at it man. You’re looking great and I actually appreciate the fact that guys like you take the time to post on here. It’s always cool to see and learn from people that are having success. Think you could talk about your diet a little bit sometime if you have the chance?

74

8/13/11
QUADS
Leg Ext
(270x20, stackx15, stackx12, 150x8[4-sec reps], stackx15, stackx10,
225x20 DROP 105x20) First couple sets on here were warm-ups. I did all reps very slowly and controlled, pausing and flexing at the top, trying to use my upper quads more. I did some partials from the bottom position at the end of several sets to further this endeavor.

Hack Squat
(3ppsx20 warmup, 4ppsx20, x20, x8[4-sec reps])
SUPER
Leg Press
(5x12, 6x10, x8, x8[4-sec reps])

Squat (225x15, 315x8,
315x8 DROP 225x10
225x15 DROP 135x15)

Felt really good, trashed quads and got out. Next time I do legs it will be a full leg day. Fun.

BRUTAL Motivation

75

[quote]DeltaOne wrote:

[quote]KosanFalcon wrote:

[quote]DeltaOne wrote:
Aw shit, looks like I’ll be fighting you for Mr.Olympia in a few years…NOT FAIR!

J/k, nice work you’re putting on brother.

[/quote]

Heck yeah man! Me, you, and that dickhead Alex Cosentini. LMAO Look him up, if you don’t know who I’m talking about. Dude competed at 19, 6’1", and 222. In good show condition. 0.o
Also gained ~140lbs in 1 year when he started working out and says he’s all-natural. Idk, but either way, he’s a monster.
Just a total douchebag as a person though, so I can’t stand him.

Thanks, you too! 230 at how you look is amazing for your age.[/quote]

There will probably be guys like Pwrbarboy and Alexey Lesukov too.

Let’s make a deal, we beat those dudes and then we take turns winning the O.
Lol[/quote]

DOOD. I just saw Pwrbarboy’s pics. Geeeeeez. That dude’s another Lee Prest, almost. He’s going places for sure.
Hahaha Yeah, we’ll beat them. Idk about taking turns, though! Competition can still be friendly.

76

[quote]Tomasz Sosnowski wrote:
those arms are crazy, i think that even Arnold hadn’t got such pipelines in your age… do you compete already?[/quote]

Lol Thanks dude, but Arnold was definitely a lot bigger than me by 20. I’m gonna be bigger in the long run, though. You can bet on that!
I haven’t competed yet; I probably will next year. I was planning to compete as a teen, but now that I missed that, I just wanna be semi-comfortable with my overall symmetry and presentation before I step on stage.

77

[quote]EF5127 wrote:

[quote]KosanFalcon wrote:

[quote]EF5127 wrote:
Kosan when can we expect new pics from you? also from creeping your other pics like buge said, you do have a really dense physique. Not many people have that look and that’s what really differentiates average joes in the gym from the legit, not many people produce that look. I remember you saying never repeat the same workout twice. How do you go about making progress on what you’ve started or implying progressive overload by doing that? do you just make a small adjustment? ex 1 exercise or a completely different workout every time?[/quote]

Lol Took a couple today, as a matter of fact.

[photo]33873[/photo]

[photo]33874[/photo]

Thanks, man. Yeah, I have always pushed myself as hard as I could, using as much knowledge as I could, from the very beginning. Except for a while on legs… :stuck_out_tongue:
I usually just keep certain ideas or foundation exercises the same. For instance, if I do Heavy BB Rows two workouts in a row, those two workouts may be almost the same in every other exercise, or completely different in structure except for the BB Rows, but I’ll still change the Rows for something else to just confuse my body.
I workout a lot by feel; my split is determined by what I can work in the best order so as to not have any muscle groups worked while sore, if possible (legs are ALWAYS sore, though).
If I really like a workout and the way it felt, I may almost repeat it the next time, but add more (always MORE intensity techniques, never less, if I’m repeating the actual exercises) intensity techniques on some exercises and change my rep range on things.
But then the 3rd time I work that bodypart, even if I still loved the feel and exercises, I’ll drastically change it.

[/quote]

WOW. All I can say is keep at it man. You’re looking great and I actually appreciate the fact that guys like you take the time to post on here. It’s always cool to see and learn from people that are having success. Think you could talk about your diet a little bit sometime if you have the chance?[/quote]

Thanks, brother. I really like helping other people out, so posting on here is something I enjoy. I’ve also learned a TON from members and writers on this site, so it’s been a great experience for me ever since I made a profile.
Yeah, I’m getting ready for work now, but I’ll make a post later with some details about what I do, and you can ask any questions you want.

78

Good log man, your pretty damn strong, but more importantly for my bodybuilding interests, you look the part like hell! I kind of went the other way with the lower/upper body proportions, but I’m clawing my way to being nearer your size in the next year! I was 20 in May, so very slightly younger then you I believe :slight_smile:

Edit: Just looked up that Alex guy. Holy shit at his progress in like 9 months. Regardless of any “supps” he may or not be taking, that destroys any notion of “the bodys limits of muscle addition”. Just blows my mind… 70 odd pounds in 9 months whilst staying very lean. WTF

79

[quote]jake_j_m wrote:
Good log man, your pretty damn strong, but more importantly for my bodybuilding interests, you look the part like hell! I kind of went the other way with the lower/upper body proportions, but I’m clawing my way to being nearer your size in the next year! I was 20 in May, so very slightly younger then you I believe :slight_smile:

Edit: Just looked up that Alex guy. Holy shit at his progress in like 9 months. Regardless of any “supps” he may or not be taking, that destroys any notion of “the bodys limits of muscle addition”. Just blows my mind… 70 odd pounds in 9 months whilst staying very lean. WTF[/quote]

Thanks, man! That’s my goal, so I’m glad to get a lot of positive feedback.
Critical feedback (lagging bodyparts, posing trouble, etc.) is always welcome, too. I’m not perfect, but I’m trying to get there!
Lol You’re lucky in my eyes; I envy guys that started out training legs first. Mine are growing EXTREMELY quickly now, but they’re still a little ways off from being as dense and detailed as my upper body.

Always nice to meet a serious fellow BB around my age, man. Don’t be a stranger. Do you have a log?

Yeah… Eff that guy. Either he’s wasting his potential by “supplementing” way too much way too early (MY OPINION), or he really is natural, and he’s gonna be 350 on stage one day. Either way, he sucks. Lol

80

Got a couple more pics yesterday…
Wasn’t really flexing in any of these except the side shot; I was just trying to get some pics for perspective on how much size I’m gaining and how much of it looks like fat.
I’m satisfied with how my back looks; my abs are a bit softer than normal because I’ve been somewhat inconsistent training them lately. Gonna try to hit them twice this week.

[photo]33908[/photo]

[photo]33909[/photo]

[photo]33910[/photo]