[quote]FearFactory wrote:
Good journal…you are one strong mofo.
Does your smith machine not have safety bars?[/quote]
Thanks bro.
It does have safety bars (like a normal smith where you hook it back in), but with the reverse grip, the hand positioning makes it tough to roll it back in and there’s also a greater risk of the bar rolling off the hands, so I just stopped at 6. Prob had maybe 1 more in me, but I was more than happy with 6.
12.9.11
Legs Rep Range
Lying Hamstring Curl (2-1-2 tempo)
60 x 15
90 x 16
135 x 8 to 75 x 8
Leg Extensions (2-1-4)
105 x 25
210 x 15
Smith RDL (on aerobic platform)
135 x 25
225 x 18
Power Squat (3 down, 2 up, below parallel)
Warmups (2, 4)
7 pps x 20
Woah
High-Wide Feet Half Off Leg Press (4 down, 3/4 lockout)
3 pps x 15
6 pps x 15
8 pps x 9
Hack Sissy Squats
1 pps x 23
1 pps x 20
Damn. Brutal, brutal leg session.
The first set with the lying leg curls was insane, each set took between 45 seconds and 90 seconds to complete, making TUT crazy long.
The first set of 25 on extensions was absurd as well. I really like smith RDLs, will be doing them more. We moved power squats to later in the workout to give hamstrings a greater emphasis, and I still crushed my previous PR, which was 6 pps x 20 with 7 x 20.
High foot leg press with a crazy stretch felt amazing…first time doing them with feet so high, and I was happy with how I could feel them in my glutes and hams big time.
Sissys to finish it off were awful.
damn, son! Lookit all dem 20 sets!
Okay, back to drooling at pictures.
Whoa, you must be close to maxing out the power squat? I couldn’t get the hang of the hack sissy squats if you mean the ones done in a smith? Weird-ass exercise
@ Dasher: Haha, ya, we really took ‘rep-range’ to the max today.
@ Jake: Ya, I actually have…it doesn’t hold more than 7 PPS. With that in mind, that’s why I placed it later in my workout after already crushing quads and hamstrings, but I still powered through 20 reps with a 3 second eccentric and no lockout, so…lol
I guess I’ll have to be placing them dead last from here on out for rep-range day.
I do sissy’s on the hack squat machine. I place my feet very low, go all the way to rock bottom very controlled, ensure there is no bounce at the bottom, and then lockout 3/4 of the way. These destroy my quads every time. If you do them in the smith, I would advise standing on an aerobic platform so you can get more depth.
[quote]ebomb5522 wrote:
@ Jake: Ya, I actually have…it doesn’t hold more than 7 PPS. With that in mind, that’s why I placed it later in my workout after already crushing quads and hamstrings, but I still powered through 20 reps with a 3 second eccentric and no lockout, so…lol
I guess I’ll have to be placing them dead last from here on out for rep-range day.
I do sissy’s on the hack squat machine. I place my feet very low, go all the way to rock bottom very controlled, ensure there is no bounce at the bottom, and then lockout 3/4 of the way. These destroy my quads every time. If you do them in the smith, I would advise standing on an aerobic platform so you can get more depth.
[/quote]
Awesome. Level one of satisfaction is maxing anything out, level two is definitely maxing something out with perfect form!
I’ll have to experiment again with the sissys. Especially since I should have access to a hack for a few sessions
[quote]jake_j_m wrote:
[quote]ebomb5522 wrote:
@ Jake: Ya, I actually have…it doesn’t hold more than 7 PPS. With that in mind, that’s why I placed it later in my workout after already crushing quads and hamstrings, but I still powered through 20 reps with a 3 second eccentric and no lockout, so…lol
I guess I’ll have to be placing them dead last from here on out for rep-range day.
I do sissy’s on the hack squat machine. I place my feet very low, go all the way to rock bottom very controlled, ensure there is no bounce at the bottom, and then lockout 3/4 of the way. These destroy my quads every time. If you do them in the smith, I would advise standing on an aerobic platform so you can get more depth.
[/quote]
Awesome. Level one of satisfaction is maxing anything out, level two is definitely maxing something out with perfect form!
I’ll have to experiment again with the sissys. Especially since I should have access to a hack for a few sessions [/quote]
Haha, ya it is a good feeling : ).
Ya, give the sissy’s a try. Make sure to not bounce at the bottom, and I would do them for sets of at least 15, preferably 20-30 reps. Slow eccentric and 3/4 lockout works best for me as well.
12.10.11
Cardio, Calves, and Abs
Step Mill
16 minutes
10 minutes intervals (60-75 all out/30-40 slow)/6 minutes fast
20 minutes incline treadmill
Leg Press Calf Raise (4 eccentric)/Tibia Raise
3 pps x 25/12 LR
4 pps x 20/12 LR
6 pps x 12 (60 seconds)/12 LR
6 pps x 12 (60 seconds)/12 LR
Decline Rope Crunch (4 eccentric, flex hold at top)
15 x 20
30 x 10
30 x 8
To lat pull down flex-in x 30 reps
Just the usual Saturday cardio abs and calves.
Love the TUT work for calves. The 20/25 rep sets lasted nearly 2 minutes each.
[quote]ebomb5522 wrote:
11.29.11
Back Power
Reverse Grip Pulldowns (4 second negative, start from stretch)
work sets
270 x 6
300 (stack) x 5
270 x 5
Chest-Supported Wide Grip Rows (4 second negative, stretch)
Work sets
4 plates x 6
5 plates (partner-assisted concentric, 5-8 second negatives) x 5
Deadlifts
Work Set: 565 x 4 (PR + Video)
DY Partials (5 second negatives, strong flex): 405 x 6
Nautilus Single Arm Row to Hip (4 second eccentric, stretch)
Work sets:
3 pps x 6 LR
3 pps + 25 x 6 LR
BTB Smith Shrugs (3 second hold at top)
work set: 405 x 7
Dead-Stop Front Smith Shrugs (4 second hold at top)
405 x 7
Amazing back power day. Hit PRs on every single exercise and felt like a man possessed today. We trained a bit later due to classes/commitments, but we really came in and crushed it. 565 x 4 was amazing on deads, an all-time PR I believe.
Here’s the video:
lol those deadlifts were certainly not done at powerhouse. The floor was level and the everything was shiny. very impressive.
[quote]phishfood1128 wrote:
[quote]ebomb5522 wrote:
11.29.11
Back Power
Reverse Grip Pulldowns (4 second negative, start from stretch)
work sets
270 x 6
300 (stack) x 5
270 x 5
Chest-Supported Wide Grip Rows (4 second negative, stretch)
Work sets
4 plates x 6
5 plates (partner-assisted concentric, 5-8 second negatives) x 5
Deadlifts
Work Set: 565 x 4 (PR + Video)
DY Partials (5 second negatives, strong flex): 405 x 6
Nautilus Single Arm Row to Hip (4 second eccentric, stretch)
Work sets:
3 pps x 6 LR
3 pps + 25 x 6 LR
BTB Smith Shrugs (3 second hold at top)
work set: 405 x 7
Dead-Stop Front Smith Shrugs (4 second hold at top)
405 x 7
Amazing back power day. Hit PRs on every single exercise and felt like a man possessed today. We trained a bit later due to classes/commitments, but we really came in and crushed it. 565 x 4 was amazing on deads, an all-time PR I believe.
Here’s the video:
lol those deadlifts were certainly not done at powerhouse. The floor was level and the everything was shiny. very impressive. [/quote]
Haha, no they weren’t…these were done at the gym I go to when I’m at school.
12.11.11
Cardio + Abs
Elliptical Intervals
16 minutes (30 seconds all out/1 min 30 seconds medium)
4 minutes fast
Ab Circuit
Just the usual.
Preparing for shock week now : ).
12.12.11
Chest/Delts Shock
Incline Bench Press
Worked up to 275 x 8
Reverse Purple Band Incline Press
275 x 10
315 x 5
340 x 5
Strip Set (add in 5 second eccentric + pause)
275 x 6 to 255 x 4 to 185 x 8
Partial Laterals/Regular Laterals
85 x 35/50 x 10
85 x 35/25 x 10
85 x 35/50 x 8/15 x 8
Horizontal Chest Press (RP)
3 PPS x 15, 7
1 pps x 6 (forced partner negatives)
Standing BTN Press/KB Laterals/KB Clean + Press
65 x 20/17 x 10/10
85 x 15/10/10
105 x 12/10/10
125 x 10/10/10
HS Incline Single Arm Side Press/Pec Dec
8/10
8/10
20/10
12/10
Amazing chest/delt shock day. 275 on incline was cake…tied an all time PR with 8 at 275, then killed it with the reverse bands. I can’t even describe the delt pump from the two supersets, it was out of this world. I’ve always loved high reps/supersets and trisets for delts…incredibly effective.
First final tomorrow, so the rest of the day will be spent studying sentential logic, meaning, and denotation :P.
Awesome… good luck with the finals man.
That incline is getting strong. Let’s see how far you can push it!
@ Jake: Thanks brotha, appreciate it.
@ Bug: It’s getting back there for sure…I’ll be interested to see what I can do this coming week…maybe 305 x 4? we’ll see. I’d like to get to 315 for a solid 5.
12.13.11
Back Shock
Superset 1: Lat-Pulldowns/Meadows Rows (squeeze at top, 4 second eccentric)
2 times through, 45-60 second rest between sets
230 x 12/90 x 12 LR
260 x 10/90 x 12 LR
Superset 2: Single-Arm Dead-Stop Dumbbell Rows to Hip (3 second eccentric, focus on flexing lat at start)/Stretchers
2 times through, 45-60 seconds rest
100 x 8 LR/110 x 12
120 x 8 LR/120 x 12
Superset 3: Close-Grip Cable Rows/Partial Pulldowns
160 x 8/200 x 8
160 x 8/180 x 8
160 x 8/180 x 8
Rack Deadlifts (from mid shin, lowest in a while)
worked up to 605 x 3
Big EZ Bar Underhand Rows (1 second pause + squeeze at contraction)
50 + bar x 15
90 + bar x 15
140 + bar x 12
140 + bar x 12 to 90 + bar x 10
Amazing overall back session. Energy was super high despite it being finals week, and, well, you know how that goes. Took my Logic & Language final today, and felt pretty damn good about it : ). Felt even better since I had an awesome workout.
Now off to write two more papers and prepare for my last final which is on Friday. I weighed 223.5 post-workout today fwiw…weight is coming.
Here’s what I ate today:
12.13.11
Meal 1) 2 omega 3 eggs, 250 grams egg whites, 1.25 cups Kashi go lean
Meal 2) 3 scoops Metabolic Drive Muscle Growth
Meal 3) 2 corn English muffins, 6 ounces 99 lean ground turkey, 1 tbsp peanut butter
Meal 4) 1 cup quick oats, 1 tbsp sugar free jelly, 1 tbsp peanut butter, 2 scoops Syntrax
Peri-Workout: 50 grams Karbolyn, 40 grams intra-workout blend
Meal 5) 2 cups brown rice, 4 ounces steak tips, 4 ounces chicken breast
Meal 6) 270 grams white potato, ½ tbsp. coconut oil, 6 ounces 99 lean turkey
Meal 7) 300 grams Fage fat free greek yogurt, 2 tbsp peanut butter, 1 tbsp sugar free jam, 1 tbsp fiber harmony
12.14.11
Cardio, abs, calves
Elliptical Intervals
5 minutes fast
8 minutes intervals
right to: Standing Rope Crunches (10 seconds rest between sets)
6 x 8
Right to: Treadmill Incline Sprints
2, 30 second sprints
Right to: Decline Crunches/Standing Calf Raise
4 sets crunches, 8-10 reps, Rest pause on last
Calf Raise: 5 reps-10 second pause at bottom stretch-5 reps-10 second pause at stretch-5 reps-partials
x 3
Weighed 218.5 first thing in the morning. Weight is getting back up there, and I am by far the leanest I have ever been at this morning weight.
If you look back in the log, you can see a pic I posted from about a year ago when I weighed the same first thing in the morning, and I am much leaner than I was then.
Everything looks spot on as usual. 605 x 3 mid-shin after all the heavy back work is awesome. Diet looks great and I really like the idea of doing abs and calves on off days- mainly because today for example was my “legs, calves and abs” day and by the time I had finished legs I had no focus left for calves and abs… this isn’t always the case but mentally (for me) it is a lot easier to hit things hard if they are more spread out.
[quote]jake_j_m wrote:
Everything looks spot on as usual. 605 x 3 mid-shin after all the heavy back work is awesome. Diet looks great and I really like the idea of doing abs and calves on off days- mainly because today for example was my “legs, calves and abs” day and by the time I had finished legs I had no focus left for calves and abs… this isn’t always the case but mentally (for me) it is a lot easier to hit things hard if they are more spread out. [/quote]
Yep. That’s my exact reasoning for doing it that way.
I usually like hitting calves and abs 3 times/week, and since I have 3 off-days, I just hit them on those days. They are both bodyparts that, in my experience (and from what I’ve read) respond best to lower volume and higher frequency. Also, they tend to be bodyparts that people neglect because they train them on days where they are training other big bodyparts; by giving them their own day, I can really put all my effort into them that day.