12.21.11
Cardio, Abs, Calves
Bike HIIT
10 minutes medium
8 intervals (15/45)
Short cool down
Standing Rope Crunch
3 x 6 heavy
Leg Press Calf Raise (5 second eccentric)
3 pps x 20
5 pps x 12 + 6 partials
6 pps x 8 + 6 partials
6 pps x 8 + 6 partials
Single leg
2 pps x 8 LR
Decline Rope Situps
2 heavy sets of 8
The usual off day work. Took some update pics, pretty happy with where I’m at physique wise. Will post them later.
700 deadlift vid next week? lol
Damn, nice deads there… I’ll be following! =)
@ Jake: It definitely was one of those sessions…everything felt amazing.
@ Black: Appreciate it man…just putting in the work, nothing more complicated than that.
@ Spar4tee: Haha, not quite yet. Maybe 650 for a double will be a short term goal. I don’t see 700 for a while.
@ Tatsu: Thanks man, glad to have ya!
12.22.11
Arms Power
Big EZ Bar Curls (4 second eccentric)
Bar x 8
Decline CGBP
top sets
325 x 4
315 x 4
Add Fat Gripz + 4 second eccentric + pause on chest
225 x 6, 6
Alternating Dumbbell Curls (4 eccentric)
Fat Gripz
45 x 6 LR
65 x 4, 4 LR
40 x 6 LR
Dead Stop EZ Extensions (4 eccentric)
Bar + 50 x 6
Machine Preacher (4 eccentric)
Fat Gripz
60 x 8
100 x 6
Normal
130 x 5
130 x 6 + forced negatives
HS Dip Machine w/Fat Gripz (4)
4 pps x 6
Cross Bodies
W/FG: 20 x 6 LR, 30 x 6 LR
Normal: 45 x 6 LR, 75 x 6 LR, 100 x 4 LR
V Grip Pushdowns (4)
2 sets of 6
Barbell Wrist Curls
2 sets behind back x 6 to failure
1 set front to failure
Great arm day. Weights were much easier than 3 weeks ago. 325 on decline CGBP was super smooth, smoother than 315 x 4 done 3 weeks ago. 315 x 4 was cake after that. I really like adding in fat Gripz for biceps/triceps as I can really feel my arms working more, especially when I take them off and then do a set after.
I weighed myself pre-workout and was 224. The last time I weighed this much, I didn’t have even close to the level of leannesss that I do now, so I must be doing something right.
One of my best friends from high school is coming down tomorrow to train. He’s a defensive tackle and an animal. I’ve spotted him for 495 lb bench presses before, and we are gonna demolish legs.
Noticably leaner then last time and very solid mid-section. Training looks fun, I should have some fat gripz to play with in a couple days time…
12.23.11
Legs Power
Back Squat
Tops
455 x 4
500 x 2 (absolutely awful)
405 x 4 (4 negatives)
Lying Hamstring Curl
Tops
137.5 x 6
150 (stack) x 5
Hard Hack Squat (4 eccentric)
4 pps x 6
5 pps x 5
Single Leg Standing Curl
2 sets, 6 reps
Leg Extensions (instead of leg press)
2 sets 6, 4 eccentric
Wow. Absolute shit leg session.
It wasn’t that 500 felt so heavy, it was just awkward. I got 2 reps smooth, but for some reason, my head just wasn’t in it today. My buddy of mine didn’t end up coming down, was pretty bummed out about that.
Hacks felt good, but I just wasn’t in it today.
[quote]ebomb5522 wrote:
12.23.11
Legs Power
Back Squat
Tops
455 x 4
500 x 2 (absolutely awful)
405 x 4 (4 negatives)
Lying Hamstring Curl
Tops
137.5 x 6
150 (stack) x 5
Hard Hack Squat (4 eccentric)
4 pps x 6
5 pps x 5
Single Leg Standing Curl
2 sets, 6 reps
Leg Extensions (instead of leg press)
2 sets 6, 4 eccentric
Wow. Absolute shit leg session.
It wasn’t that 500 felt so heavy, it was just awkward. I got 2 reps smooth, but for some reason, my head just wasn’t in it today. My buddy of mine didn’t end up coming down, was pretty bummed out about that.
Hacks felt good, but I just wasn’t in it today. [/quote]
i know the feeling man its all good though 500x2 is impressive
[quote]Blackaggar wrote:
[quote]ebomb5522 wrote:
12.23.11
Legs Power
Back Squat
Tops
455 x 4
500 x 2 (absolutely awful)
405 x 4 (4 negatives)
Lying Hamstring Curl
Tops
137.5 x 6
150 (stack) x 5
Hard Hack Squat (4 eccentric)
4 pps x 6
5 pps x 5
Single Leg Standing Curl
2 sets, 6 reps
Leg Extensions (instead of leg press)
2 sets 6, 4 eccentric
Wow. Absolute shit leg session.
It wasn’t that 500 felt so heavy, it was just awkward. I got 2 reps smooth, but for some reason, my head just wasn’t in it today. My buddy of mine didn’t end up coming down, was pretty bummed out about that.
Hacks felt good, but I just wasn’t in it today. [/quote]
i know the feeling man its all good though 500x2 is impressive[/quote]
To be honest, it didn’t feel any harder/heavier than when I have done 500 x 5 before, my head just wasn’t in it. It’s one of those things that if you don’t think you can do it, you won’t.
I’ll be getting it for 5-7 very shortly.
I was beginning to think you were the demigod of natty bodybuilding, but even the best of us can have the odd bad session. I remember reading CT saying something a long the lines of “even with EVERYTHING in place (as you have) you still progress (random guess) 5 sessions, stagnate 1 and regress 1” TERRIBLE MISQUOTE but the point was sometimes its not neccasarily your fault. Next time, when your heads in it, you’ll be twice as detirmined to smash it.
Those hacks are still stupid good though.
[quote]jake_j_m wrote:
I was beginning to think you were the demigod of natty bodybuilding, but even the best of us can have the odd bad session. I remember reading CT saying something a long the lines of “even with EVERYTHING in place (as you have) you still progress (random guess) 5 sessions, stagnate 1 and regress 1” TERRIBLE MISQUOTE but the point was sometimes its not neccasarily your fault. Next time, when your heads in it, you’ll be twice as detirmined to smash it.
Those hacks are still stupid good though.[/quote]
Haha, ya, my guess is that it was a combination between the holidays/that stuff and my partner not making it down, btw, I’ll be back next week : ).
Ya, the hacks were very strong for this machine. I have gone up to 7 pps x 4 on other machines before with the 4 second eccentric, but this machine was brutally hard.
12.25.11
Cardio
Recumbent Bike HIIT Sprints
2 minute warmup
14 intervals:
3 x 20 seconds all out/40 medium
11 x 15 seconds all out/45 medium
We have a recumbent bike at home that my dad used to use, so I squeezed in a nice 16 minute HIIT session on it and damn was I dripping by the end of it.
Never done intervals or cardio of any kind on the recumbent bike, but I actually really liked it. Quads got an insane pump from it and I was winded more so than I thought I would be.
Getting pumped to crush chest/delts tomorrow, rep range week, should be amazing. Will be modifying my split slightly in the next 2 weeks to incorporate more strength movements, as I want to push my strength levels up a bit this offseason.
Now off to crush filet, strip steak, baked potatoes, and assorted goodies : ).
Merry Christmas guys, hope you all are enjoying.
[quote]ebomb5522 wrote:
Update back pic. As I said in the post above, I weighed 224 on my gym scale.
Looking soild man. Hammies looking good…
[quote]tobelatking wrote:
[quote]ebomb5522 wrote:
Update back pic. As I said in the post above, I weighed 224 on my gym scale.
Looking soild man. Hammies looking good…[/quote]
Thanks man, appreciate it!
12.26.11
Chest/Delts
Incline Barbell Press
Top Sets
275 x 8
185 (2-1-2, ultra wide) x 12
Dumbbell Swings
80 x 40
80 x 35
Low Incline Dumbbell Press
Warmup
Top Set: 100 x 32
Machine Delt Raise (2-1-2)
50 x 15
90 x 11
Cable front raise
1 x 12 to failure LR
Machine Chest Press (3-1-2)
1 x 15 to failure
1 x 10
Seated Dumbbell Lateral (strict)
20 x failure
Cable Flies (2-1-2)
2 x failure (12-20 range)
10 minutes high intensity step mill
Very strong chest/Delt rep range day. Everything is getting stronger and pump is good as always.
Nice. What you’re doing is working wonders.
[quote]spar4tee wrote:
Nice. What you’re doing is working wonders.[/quote]
Thanks man, I’m really trying to push myself to the next level of development so I can compete with natural pros!
12.27.11
Back Rep Range
Close Grip Pulldowns (2-1-2)
1 x 15
Machine Pullovers (2-1-2)
1 x 12 (failure)
1 x 15 (failure)
HS Horizontal Row Single Arm
4 pps x 20 LR
Single Arm Pulldown (2-1-2)
70 x 12 LR
100 x 8 LR
DY Deads
405 x 15, 12
Dead-Stop Smith Rows (2-1-X)
145 x 15
235 x 12
Close Grip Cable Rows (2-1-2)
1 warmup
1 x 15 (failure)
Did a number of exercises, but kept the work sets to 1-2 max. Just felt like mixing it up today. Not a very heavy day, just focused a ton on MMC and feeling my back working. I was going to go heavier with the DY’s, but I decided that 405 x 15/12 was good enough.
Pretty happy today, it was refreshing to not go quite as heavy as usual. I am in store for a deload, will be going on one not next week, but the following before I switch up my training. Next week will be crazy, and then I’ll take it very easy. Thinking to myself, I haven’t truly deloaded since the week prior to my contest prep, which was mid May, so over 7 months. Although I hate it, it will be necessary.
12.28.11
Cardio + Calves
Bike HIIT
10 minute warmup
10 HIIT intervals (15/45 seconds)
Agile 8
Leg Press (4 eccentric, 1 pause)/Standing Smith Elevated Raises (5 reps, 10 second stretch, 5 reps, stretch)
3 pps x 20/225 x 10
5 pps x 10/225 x 10
6 pps x 10 225 x 10
6 pps x 10/225 x 10
Just some HIIT and calf work. Really enjoying TUT work for calves, especially on the leg press. Arms tomorrow, then looking to have a sick leg day on Friday.
12.29.11
Arms Rep Range
EZ Drag Curls (2-1-2)
50 + bar x 20
100 + bar x 15, 11
50 + bar x 12
Decline CGBP
135 x 15
185 x 15
Top: 275 x 14
(4 eccentric, pause, squeeze)
185 x 12, 135 x 12
Cross Body Curls
30 x 12, 12 LR
Cordova Extensions
20 x 12 LR
25 x 10 LR
15 x 15 LR
Lying EZ Bar Cable Curls
35 x 20
65 x 10
35 x 15
EZ Seated French Press
20 + bar x 20
40 + bar x 12
Machine Elbows Supported Curls
1 x 16, 12
Close Grip Bench Press (4 eccentric, 2 sec pause, no lockout)
135 x 15
185 x 8
135 x 14
Fat Gripz BB Curls (3 eccentric, lean forward)
Bar x 15
55 x 15
65 x 12
Bar x 12
The pump after today’s workout was as good as its ever been, almost painful. Had a hard time changing shirts biceps were that full!
Drag curls feel amazing as always and the decline CGBP felt great. 275 x 14 is an all time PR.
Everything else was done with 30-60 seconds rest, some things less, and I just tried to fill my arms with as much blood as possible.
Big leg session tomorrow, looking to do some crazy stuff : ). Stay tuned.