looking sick … in a good way lol
[quote]spar4tee wrote:
looking sick … in a good way lol[/quote]
Lol…thanks : ).
I was happy with this shot…arms/shoulder width are looking improved.
3.4.12
10 minutes step mill warmup/mind warmup
Lying Hamstring Curls (3 eccentric, pause at stretch)
40 x 15
65 x 15
110 x 10
140 x 10 to 110 x 10 to 65 x 10 to 40 x 12 to 125 x partials to failure
Paused Back Squats
135 x 5
225 x 5
315 x 5
365 x 2
425 x 5 (joke, prob could have done 8, still a 20 lb PR)
445 x 5 (powerful, a 40 lb PR)
Barbell RDL using 25s Bottom Half
95 x 20
145 x 10
195 x 10
245 x 10
345 x 10
Full ROM, squeeze at top
245 x 10, 195 x 10, 145 x 20
Leg Press w/Doubled Purple Bands (deep as possible, feet close, try to move weight as FAST as possible, no stopping)
3 pps x 15
6 pps x 20
9 pps x 20 (ouch)
6 pps x 35
Ham Killers
15, 12, 12
Leg Extension/Walking Lunges w/25 lb plate overhead
20/15 LR
20/15 LR
100 lb DB hold
50 seconds
Wow. Amazing leg session. I went into today’s session somewhat disappointed with myself as I don’t feel that I’ve been giving it as much as I can on leg day, so I decided to end that definitively today lol.
Leg curl was insane to start, I’m really trying to focus on pushing my hips into the pad and using no momentum…that kills the hams.
I decided to hit some paused back squats, and I killed em’.
Loaded 425 on to hit a PR, thinking that would be tough, but it was a joke. Wanted to go for 455, but I decided with 445 and that went up nicely…not easy, but I didn’t have a spot and they all went up.
Everything else was great. Leg press with the purple doubled bands is very hard, and doing 20 continuous reps as fast as possible is NOT as easy as it sounds lol.
Overall, great day…very pleased.
Nice PRs how was the carb up refeed. Any idea how much/what you ate.
445 for 5 is no joke. The high rep leg press does not look easy at all. No lock out on those?
Any idea how long this session was?
Also pic looks good. RFL for the win
[quote]ryanbCXG wrote:
Nice PRs how was the carb up refeed. Any idea how much/what you ate.
445 for 5 is no joke. The high rep leg press does not look easy at all. No lock out on those?
Any idea how long this session was?
Also pic looks good. RFL for the win[/quote]
Carb refeed was nice…prob all told took in about 800 grams, so a little less than the 1100 prescribed, but good enough.
445 x 5 isn’t a big deal if they weren’t paused, but a 2 second pause at the bottom of each rep makes it brutal.
The leg presses were continuous tension as well.
This workout took about 90 minutes.
Ya, very pleased with RFL. Definitely got noticeably leaner.
3.5.12
Cardio
Incline Treadmill Sprints
3 minute warmup
12 incline
6.0 x 30 seconds/60 seconds walk
6.5 x 30 seconds/60 second walk
7.0 x 30 seconds/70 second walk
7.5 x 30 seconds/70 second walk
8.0 x 30 seconds/70 second walk
9.0 x 25 seconds/80 second walk (did this one 5 times)
10 minute cooldown
I am travelling today, going to Florida for spring break, so I jumped on the treadmill at home for some sprints. I was a bit skeptical, as this treadmill is from like 1985, the one my parents got when they moved in lol, but it actually worked well, except for only going up to 9.4 speed.
I love hill sprints, and these actually felt really good on the treadmill. I think it has a lot to do with the incline being as high as it can, and 12 is pretty high, allowing me to use lower speeds and still get a lot out of it.
Shoulders/Chest tomorrow, then Back on Wednesday.
Some goals this week = strict standing military press 225 for a few reps and deadlift over 650.
Let’s get some.
3.6.12
Shoulders/Chest/Traps
Standing Strict Military Press
Worked up to 225 x 1
Incline Dumbbell Press
Worked up to 120 x 10
HS Incline (3 eccentric, not full lockout)
1 pps x 15
2 x 15
2 + 25 x 10
2 x 8, 8
Barbell Front Raise/Partial Laterals
Bar x 10/85 x 15
55 x 10/85 x 15
65 x 8/85 x 15/full ROM laterals (15s) to failure
HS Bench Press (3 second negative, 1 squeeze hold)
2 pps x 10, 8
Rear Delt Giant Set
Incline Bench DB Flies: 30s x 30
Rope Face Pulls: x 20
Pec Dec RD Flies x 20
2 times through
Incline Barbell Press (continuous tension, 3 second negative)
135 x 8
185 x 6, 6
135 x 8
Rope Pushdown
1 set
Very solid overall shoulder/chest day.
Chest is feeling a bit better each week, but there was still a little pain. 120s actually felt pretty good regardless. The 10 set wasn’t to failure.
Military Press was meh. I guess 225 is a working max. 195 x 3 was extremely fast, so I thought 225 would go up for at least 2, but 1 was it. Might do a little 5/3/1 progression with it now.
Pump was insane. Having just 45 grams of carbs via oats for my pre workout meal makes a worlds difference in pump and training intensity.
Big back day tomorrow. Hammies are still a bit sore from sprinting, but hopefully they feel a bit better because I’m
Going for a DL PR regardless.
3.7.12
Deadlifts
135 x 5
225 x 3
315 x 1
405 x 1
495 x 1
605 x 1
655 x 1 (all time PR)
Landmine Meadows Rows (LR)
45 x 12
90 x 10
135 x 8
160 x 8
90 x 25
Meadows ‘Facing Away’ Pulldowns (pause, 3 second eccentric to stretch)
100 x 12
120 x 12
140 x 10 to 85 x 15
Single Arm Cable Row to Hip (pause, 3 sec eccentric + stretch)
15, 12, 8 LR
Standing Rope Row to Neck/Elbows Flared Pronated Cable Rows
15/10/8
X 2
Single Arm Barbell Shrugs (3 second squeeze)/Dumbbell Shrugs (rapid)
65 x 10 LR/120s x 25
85 x 10 LR/120s x 30
HS Preacher Curl (3 second eccentric)
45 x 15
(15 seconds rest between sets)
55 x 8, 8, 8 to 35 x 8, 8, 8
15 minutes step mill
Awesome overall back session.
I was really contemplating not going for 655 today since my hamstrings are still very sore from Monday’s leg session and Tuesday’s incline treadmill sprints, but I decided why the hell not. Wasn’t a super pretty rep, but it was legit. I’ll get a video up soon.
I havent don’t Meadows rows in a while and they were amazing…definitely a keeper. Back/lats/traps are absolutely fried today. Now off to my first of many birthday dinners lol. I usually have 3. 1 with family down south, one with friends at school, and one with family up north.
Birthday is on the 14th, will be 22. Glad I finally hit a 650 + Deadlift. 700 isn’t far off.
3.7.12
Deadlifts
135 x 5
225 x 3
315 x 1
405 x 1
495 x 1
605 x 1
655 x 1 (all time PR)
Landmine Meadows Rows (LR)
45 x 12
90 x 10
135 x 8
160 x 8
90 x 25
Meadows ‘Facing Away’ Pulldowns (pause, 3 second eccentric to stretch)
100 x 12
120 x 12
140 x 10 to 85 x 15
Single Arm Cable Row to Hip (pause, 3 sec eccentric + stretch)
15, 12, 8 LR
Standing Rope Row to Neck/Elbows Flared Pronated Cable Rows
15/10/8
X 2
Single Arm Barbell Shrugs (3 second squeeze)/Dumbbell Shrugs (rapid)
65 x 10 LR/120s x 25
85 x 10 LR/120s x 30
HS Preacher Curl (3 second eccentric)
45 x 15
(15 seconds rest between sets)
55 x 8, 8, 8 to 35 x 8, 8, 8
15 minutes step mill
Awesome overall back session.
I was really contemplating not going for 655 today since my hamstrings are still very sore from Monday’s leg session and Tuesday’s incline treadmill sprints, but I decided why the hell not. Wasn’t a super pretty rep, but it was legit. I’ll get a video up soon.
I havent don’t Meadows rows in a while and they were amazing…definitely a keeper. Back/lats/traps are absolutely fried today. Now off to my first of many birthday dinners lol. I usually have 3. 1 with family down south, one with friends at school, and one with family up north.
Birthday is on the 14th, will be 22. Glad I finally hit a 650 + Deadlift. 700 isn’t far off.
Killing
14 months older then me, 170lb on my my best lift. LOL
Seriously though, congrats on a truly awesome PR… 655 when your not even “powerlifting” is so legit. I always have an awesome “rest of session” when I hit a PR. Will wait to wish you happy bday.
[quote]jake_j_m wrote:
14 months older then me, 170lb on my my best lift. LOL
Seriously though, congrats on a truly awesome PR… 655 when your not even “powerlifting” is so legit. I always have an awesome “rest of session” when I hit a PR. Will wait to wish you happy bday. [/quote]
I have time on my side. Though I want 650+ before the end of the year.
[quote]spar4tee wrote:
[quote]jake_j_m wrote:
14 months older then me, 170lb on my my best lift. LOL
Seriously though, congrats on a truly awesome PR… 655 when your not even “powerlifting” is so legit. I always have an awesome “rest of session” when I hit a PR. Will wait to wish you happy bday. [/quote]
I have time on my side. Though I want 650+ before the end of the year.[/quote]
Fuck you guys, I wish I really got my shit together before 21 lol
ebomb- Congrats on the PR man, that is some big weight
Damn all you young guys that are way bigger and stronger. You didnt piss away 6years of training. Could of would of should of.
Great job Ebomb. Thats a damn good DL and you will be hitting 700 soonish. Are the land mine meadows rows different than the normal meadows? This session makes me pumped for my back session today.
I shouldn’t be included in this “you started to early jealous” thing guys- been “gyming” for like 4.5 years now (3~years ‘attempting’ serious training) so where I’m at for that is nothing to be jelly of at all just to confirm.
Evans where its at though… thats how you do it right. So inspired as usual by that 655. Looks as if with a few heavy sessions around knee height rack pulls 700 will be yours lol.
@ Ryan, Jake, Spar4tee, and Bigmac: Thanks guys, appreciate it.
Ryan, the ‘Landmine’ Meadows rows are done the same way as you would with the t-bar row machine, I just use the end of the barbell instead of the machine. They felt better here than on the machine IMO.
Jake: Thanks man…I def see 700 in the future. I might program some progression-based training model for my lifts at some point, but right now, my goal is to keep adding size to my upper body, which I think I am looking at this pic.
How long did take to get that back width to pop out?
[quote]spar4tee wrote:
How long did take to get that back width to pop out?[/quote]
Well I didn’t hit it as well as I normally do in this pic, but it’s a combination of a few things. Learning how to pose/flex lats from the front and targeting lat width with specific exercises really helped me bring it out over the past year. If you look back in previous logs, you’ll see it’s not as profound last year. I made a lot of improvements in it over the past year using lots of MMC techniques and single arm pulldown and row movements with various isometric holds and tempos.