Lying Hamstring Curl (3 eccentric, 1 hold at flex)
87.5 x 20
110 x 12
120 x 10
87.5 x 15
Insane hammie pump
Back Squats
(continuous tension)
135 x 10
225 x 10
315 x 10
405 x 8
Normal
455 x 8 (NICE)
315 x 25
Short Bar Walking Lunges
135 x gym length
225 x 2 x gym length (prob 200 feel hah)
Standing Single Leg Hamstring Curls (3 eccentric, 1 hold)
4 x 15 LR
5 x 12 LR
6 x 8 LR
4 x 15 LR
Barbell RDL with 25s
145 x 20, 20
Full + Partials: 10 + 5, 10 + 5
Standing Calf Raise
4 x 15-10
Damn. Insane, leg session with a crazy training partner of mine at the gym. Nothing demolishes my legs like walking barbell lunges, and doing them with 225 for twice the gym length was nuts. My whole lower body was cramping by the end.
Back squats felt amazing. 455 x 8 is very solid, and 315 x 25 was cake.
The hamstring work is done with a great emphasis on the squeeze and stretch as always, and my pumps are crazy with these higher rep ranges and long TUT. Very happy with today. Great workout to cap off 2011, which was up to this point, my most productive and successful training year.
Wanted to wish everyone a happy new year. Just did some cardio + stretching today, nothing crazy, but I wanted to post some pics that show my progression from last year.
Wow, those pics show some crazy progress man. The amount of shoulder and lat width you have gained is nuts. You’ve really made your V-taper much more exaggerated. Awesome job man.
I don’t really say too many serious things on tnation, but your log has been really helpful for me. If there’s one aspect of training that I neglect, it’s TUT manipulation. Your attention to detail has really helped my workouts IRL…soooo thanks
Spar4tee: LOL @ Derpy…actually laughed out loud at that.
Spidey: Thanks man. Ya, I’m pretty happy with my progress this year. Hopefully 2012 will bring even more!
Dasher: Thanks! Ya, focus on TUT for hypertrophy purposes is very under-used IMO, probably, well, because it’s painful! 3-5 second eccentrics/holds are painful when done right, but focusing on lifting for a specified period of time even, rather than a certain amount of reps yields great results. Glad I could help!
[quote]ryanbCXG wrote:
Progress is quite amazing. Much larger shouler to waist ratio…Strength is also nuts.
Do you like to increase calories on days you are working on a lagging body part even if its a smaller body part?[/quote]
Thanks man!
I eat the most on the day I train arms right now, as I am trying to bring them up. The way my split is, I never really have a day where I’m hitting only a little bit also.
[quote]Blackaggar wrote:
Did you do cardio regularly last year? Either way the difference is pretty outstanding, its kind of funny how similar our structures are though[/quote]
I did do cardio pretty much the same amount last year, so my guess is it’s knowing what to eat/when better this time around, exercise selection, and the obvious progression from year to year.
After checking out your pics, we do have similar structures…I think it’s a good thing : ).
[quote]Blackaggar wrote:
Did you do cardio regularly last year? Either way the difference is pretty outstanding, its kind of funny how similar our structures are though[/quote]
I did do cardio pretty much the same amount last year, so my guess is it’s knowing what to eat/when better this time around, exercise selection, and the obvious progression from year to year.
After checking out your pics, we do have similar structures…I think it’s a good thing : ). [/quote]
haha yeah it is a good thing, id way rather have to bring up my arms then bring up my calves and legs lol
[quote]Blackaggar wrote:
Did you do cardio regularly last year? Either way the difference is pretty outstanding, its kind of funny how similar our structures are though[/quote]
I did do cardio pretty much the same amount last year, so my guess is it’s knowing what to eat/when better this time around, exercise selection, and the obvious progression from year to year.
After checking out your pics, we do have similar structures…I think it’s a good thing : ). [/quote]
haha yeah it is a good thing, id way rather have to bring up my arms then bring up my calves and legs lol[/quote]
I reckon I also have a similar structure too (geniunely, minus about 30lb of muscle lol). Hoping if I put 100lb on my squat I’ll have stupid quads too? ha
But yeah: Really awesome progress, the best description I can think of is you’ve gone from big gym rat to bodybuilder, an awesome transition.
Incline Barbell Press (5/3/1 oooohh)
Warmups
195 x 5
225 x 5
265 x 9
Partial Dumbbell Laterals/Glass Raises
70 x 40/25 x failure
70 x 40/25 x failure
70 x 50/25 x failure
Slight Decline Smith Press (constant tension)
195 x 30
225 x 20
265 x 11
Dropset
275 x 10 to 185 xfailure to (ultra wide grip) 95 x failure
Machine Laterals (2-2-x tempo)/Dumbbell Dead Stop Front Raise
50 x failure/30 x 10 LR x 2 nonstop
Sideways HS Incline 1-Arm Press (4 eccentric, 1 hold)/Pec Dec (same tempo)
25 x 8 LR/160 x failure
X 2
OH Rope Extension
1 rest pause set
18, 12, 8
20 minutes incline treadmill.
Very strong workout. I haven’t tried to push weights through plateaus in an organized manner yet, so I figured I’d give 5/3/1 a try on incline press. Probably had 1 more in me, but wanted to go just under absolute failure.
[quote]Blackaggar wrote:
Did you do cardio regularly last year? Either way the difference is pretty outstanding, its kind of funny how similar our structures are though[/quote]
I did do cardio pretty much the same amount last year, so my guess is it’s knowing what to eat/when better this time around, exercise selection, and the obvious progression from year to year.
After checking out your pics, we do have similar structures…I think it’s a good thing : ). [/quote]
haha yeah it is a good thing, id way rather have to bring up my arms then bring up my calves and legs lol[/quote]
I reckon I also have a similar structure too (geniunely, minus about 30lb of muscle lol). Hoping if I put 100lb on my squat I’ll have stupid quads too? ha
But yeah: Really awesome progress, the best description I can think of is you’ve gone from big gym rat to bodybuilder, an awesome transition.[/quote]
Haha, I like that characterization of my progression.
[quote]Blackaggar wrote:
Did you do cardio regularly last year? Either way the difference is pretty outstanding, its kind of funny how similar our structures are though[/quote]
I did do cardio pretty much the same amount last year, so my guess is it’s knowing what to eat/when better this time around, exercise selection, and the obvious progression from year to year.
After checking out your pics, we do have similar structures…I think it’s a good thing : ). [/quote]
haha yeah it is a good thing, id way rather have to bring up my arms then bring up my calves and legs lol[/quote]
Machine Pullovers
2 Warmups
5 x 12 (10 seconds rest between sets)
HS High Row (dead stop, 3 eccentric, hold at bottom)
3 Warmups
4 pps x 10
Deadlift (beltless)
135 x 5
225 x 2
315 x 2
405 x 2
495 x 1
605 x 1
635 x 1 (video)
Single Arm Cable Pulldowns (3-1-X)/Machine Pullovers
80 x 10, 8 LR/12, 12
Chest Supported Rows (15 rest)
2 plates + 25 x 20
2 plates x 3x10
Stretchers (15 seconds rest)
100 x 3x10
Alternating Dumbbell Curls
With fat gripz: 40 x 10 LR
W/Out: 40 x 8 LR
Dead Stop Smith Shrugs (3 hold at top)
315 x 10, 10, 10
Awesome back session. Everything felt great. Decided to hit some beltless deads for the first time in years and was psyched to pull a pretty smooth (but hard) 635.
Rest was extremely low on everything else and the pump was great because of that.
