Also one thing of note, I squatted barefoot today for the first time in ages, inspired by Bug who does that. It felt great. I felt my quads/hamstrings/glutes working a ton more and didn’t feel anything in the hips/lower back. That may also be a function of the thorough preexaust, but I will definitely be experimenting with this more in the future.
I also did hacks barefoot.
All sessions perfect as usual but that leg day in particular is insane. 8 reps x 375 x that amount of time under tension and THEN stupid heavy hack squats. I’m looking forward to training at a gym that has a hack again next month.
Project G(L)OAT is in full effect.
[quote]jake_j_m wrote:
All sessions perfect as usual but that leg day in particular is insane. 8 reps x 375 x that amount of time under tension and THEN stupid heavy hack squats. I’m looking forward to training at a gym that has a hack again next month.
Project G(L)OAT is in session.[/quote]
Haha, awesome bro.
Ya, everytime I do hacks, I remember how much I love them…this time was no different.
4.25.12
Chest/Shoulders/Cardio + Abs
Incline Barbell Press (continuous tension)
135 x 12
185 x 12
225 x 12
255 x 10 (tough set)
265 x 7
265 x 7 + 3 partner assiste
Flat DB Press (1 stretch + 1 flex)
65 x 9
70 x 3x9
Slight Decline Smith Press
Works
275 x 12
295 x 9
315 x 6
Cable Flies (2 second squeeze)
4x8
Partial Laterals (ROM a bit bigger than usual)
50 x 25, 25, 25, 25
Bentover Rear Delt DB Flies (20 seconds rest)
30 x 30 full reps
30 x 15 full, 15 swing
30 x 10 full, 20 swing
Smith Seated Press (continuous tension, 3 second eccentric)
135 x 15
115 x 15
95 x 15
‘Ab Shredder’
Elliptical Sprints/Ab Work
30 seconds sprint/Standing Rope Crunches x 20
30 seconds sprint/Standing Rope Crunches x 20
30 seconds sprint/Decline Low-Ab Thrusts x failure
30 seconds sprint/Decline Low-Ab Thrusts x failure
Very solid session. Incline presses felt pretty solid, but the 255 x 10 set really took it out of me. When I got to 265, it felt super heavy. Nonetheless, they felt good. I really kept the form perfect and very powerful with a strong flex at the top.
Declines were done for power and they felt good. The partial laterals felt amazing. I increased the ROM maybe 3 inches or so and lowered the weight and these felt amazing. Shoulders were pumped. Rear delts and presses really finished off the session.
I gave CT’s ‘Ab Shredder’ routine a try on the elliptical and really enjoyed it. I’m trying to shed a little bodyfat for the summer and will be doing these 3-5 times a week over the next month or so.
[quote]ebomb5522 wrote:
4.25.12[/quote]
Working out in the future lol?
Workouts looking sick as always. CT’s ab shredder is great, I bet you’ll be pleased with the results. I did the sprinting variation last summer and liked it a lot (after I was done with the workout anyway).
[quote]bigmac73nh wrote:
[quote]ebomb5522 wrote:
4.25.12[/quote]
Working out in the future lol?
Workouts looking sick as always. CT’s ab shredder is great, I bet you’ll be pleased with the results. I did the sprinting variation last summer and liked it a lot (after I was done with the workout anyway).[/quote]
Lol…oops.
Ya, it’s appealing to me. There is a lot of research on a correlation between fat loss around the abdominal region and sprinting/combining the two for best results. Also, after doing it today, it shouldn’t be too taxing if I keep the actual sprints to twice a week and elliptical to 1-2 times a week. I’m sure in 4 weeks, I’ll be very pleased.
[quote]ebomb5522 wrote:
Also one thing of note, I squatted barefoot today for the first time in ages, inspired by Bug who does that. It felt great. I felt my quads/hamstrings/glutes working a ton more and didn’t feel anything in the hips/lower back. That may also be a function of the thorough preexaust, but I will definitely be experimenting with this more in the future.
I also did hacks barefoot. [/quote]
I’m surprised that you used to do and then went back to using shoes.
I can’t ever go back.
Shoeless FTW
I can’t say barefoot because I wear socks, my gym is cold and I am a wuss. : )
[quote]timmcbride00 wrote:
[quote]ebomb5522 wrote:
Also one thing of note, I squatted barefoot today for the first time in ages, inspired by Bug who does that. It felt great. I felt my quads/hamstrings/glutes working a ton more and didn’t feel anything in the hips/lower back. That may also be a function of the thorough preexaust, but I will definitely be experimenting with this more in the future.
I also did hacks barefoot. [/quote]
I’m surprised that you used to do and then went back to using shoes.
I can’t ever go back.
Shoeless FTW
I can’t say barefoot because I wear socks, my gym is cold and I am a wuss. : )[/quote]
Haha, I really only did it a few times before…no real reason other than seeing Bug do it now lol.
Btw, congrats on your contest bud…awesome work!
4.25.12
Calves/Abs/Cardio
Smith Elevated Calf Raise (2 seconds stretch, flex)
225 x 15
265 x 13 + 2
295 x 10 + 5
255 x 15 total
225 x 15 total
‘Ab Shredder’ On Elliptical
30 second sprint/decline low-ab hip thrusts x 20
25 second sprint/decline low-ab thrusts x failure/straight leg raise x failure
25 second sprint/decline thrust/straight leg x failure
25 second sprint/decline thrust/straight leg x failure
20 second sprint/standing rope crunch x 15
20 second sprint/standing rope crunch x failure
20 second sprint/standing rope crunch x failure
(woah…hard)
Just some calves/cardio and abs.
I’m loving the sprint with ab work. Makes me work extremely hard and I see if being very effective for stripping some abdominal fat in a short period of time.
Big back session tomorrow…very excited.
4.26.12
Back/Traps/Abs
T Bar Rows
3 warmup sets
5 plates x 8
6 plates x 8, 8
5 plates x 8
Single Arm Cable Rows
Smith Shrugs/DB Meadows Pullovers
225 x 10/65 x 10
315 x 10/80 x 10
405 x 10/80 x 10 (2 at these weights)
Rack Pulls (4 inches below knee, lower very slowly, 3 seconds while squeezing lats)
135 x 5
225 x 3
315 x 3
405 x 3
495 x 3
Work sets
605 x 3x3
Elliptical/Ab Work
5 minutes/rope crunch
4 minutes/kneeling rope crunch
3 minutes/kneeling twist
2 minutes/standing rope crunch
1 minute/Standing
Awesome session. Rack deads were string and destroyed my back.
[quote]ebomb5522 wrote:
Btw, congrats on your contest bud…awesome work!
[/quote]
Thanks Ebomb!
I think I’ve been bit by the bodybuilding bug, I want to put on more size, but I can definitely see myself competing again.
4.28.12
Arms
Alternating DB Curl/EZ Bar Curls (3 second eccentrics)
35 x 8 LR/40 + bar x 6
40 x 8 LR/40 + bar x 6 (3 times)
Incline Bench DB Preachers (1 sec pause at bottom)
20 x 10 LR
30 seconds rest, 3 sets
Occlusion Cable Curls
3x30, 20, 10
Reverse EZ Curls (20 rest)
20 + bar x 25, 20, 15, 10
Bent over Rope Extensions
4x12
Weighted Dips
Work to 8
Smith Incline JM/CG Press
4x8
25 minutes elliptical
Awesome arm session…sick pump, weights felt good.
@Tim: same here brotha…after my first show, it was so exciting…can’t wait to get on stage again.
4.29.12
Cardio/Abs
Jump Rope/Rope Crunch or Decline Leg Raise
8 sets, 30 second intervals
4.30.12
Legs
Seated Calf Raise/Smith Hybrid Donkey
135 x 10/135 x 10 (2 times)
160 x 10/135 x 10
180 x 10/135 x 10
Leg Extension/Lying Leg Curl
2 Warmups
130 x 12 (1 sec squeeze)/87.5 x 12
150 x 12 (1)/100 x 12
180 x 9 (2 squeeze)/112.5 x 9
250 x 6 (3 squeeze)/125 x 6
Machine Leg Press
1 x 20 warmup
325 x 20 continuous tension
370 x 15 continuous/5 dead stop
410 x 10/10
445 x 5/15 (ouch)
Barbell RDL using 25s + sting flex at top in hams and glutes
4x12
25 minutes elliptical
Dang. Despite having a little hamstring pain, today was sick. I wrapped up my hammie, threw on an icy hot patch, and went to town. The extension/curl ss was brutal, and the machine presses were incredibly tough. Very pleased with today.
5.1.12
Chest/Shoulders
Double Mini Banded Machine Flat Press
Work up to 8 rep heavy set
Dropset
200 lb x 8
130 x failure
90 x 35 partials
Incline DB (as deep stretch as possible + hold, no lockout)
80 x 8
90 x 8
80 x 8
90 x 8
Incline Barbell Press (continuous tension)
225 x 5
245 x 5, 5, 5
Cable Flies (2 second squeeze)
3x10 Dropset
DB Laterals
15 x 25
20 x 25
40 x 8, 8
Bent over Rear Delt Laterals
20 x 35
25 x 35
35 x 10, 10
6-Ways
5 x 10
7.5 x 10
5 x 10
Strong chest/shoulder day. Banded Machine press was stronger than it was a few weeks ago, and incline DBs felt good. Stretch was so deep it was painful at parts with those. Incline BB were tough since I was so fatigued, but good weight nonetheless.
Love the 6-ways…if you don’t know what they are, check them out on John Meadows’ YouTube station entitled ‘mountain dog training.’
5.2.12
Triceps, Cardio + Abs
Triceps Circuit
Rope pushdown warmup: 2x15
V-Grip Pushdown x 12
Bench Dips w/45 x failure
Cordova Pushdown x 10 LR
3 times through, 45-60 seconds rest
Decline Bench Hip Ups/Straight Leg Raises
10/15
10/15
10/15
Standing Rope Crunch
3 x 15
Elliptical Sprint/Ab Work
25 seconds/Standing Rope Crunch x 12
3 of these
20 seconds sprint/decline leg raise
2 of these
15 seconds sprint/45 seconds rest x 2
Solid cardio/ab day. Talked to JM and we decided to add in a little extra arm work on chest/shoulder and back days. I will normally be adding in a mini triceps workout on chest/shoulder day and a mini biceps workout on back day along with the arm day. Hopefully in 2-3 months time, we can add some mass to the arms.
Also, for the next 25 days, I’m gonna be doing a mini-diet with the goal of losing 5-7 lb or so. I’ll be going on vacation, and I just want to drop a little fat.
5.3.12
Back/Traps/Biceps
Front Pulldowns (1 second squeeze, stretch)
#12 x 12
#14 x 10
#15 x 8
Single Arm Barbell Rows w/25 lb plates
100 x 8 LR
125 x 8 LR
145 x 8 LR (nice!)
100 x 8 LR
Single Arm Cable Rows
#6 x 8 LR
#7 x 8 LR
#7 x 8 LR
#8 x 8 LR
Chest-Supported Rows (elbows up, focus on upper back)
3x12 all reps done with hard flex and 1 second hold at peak
Dumbbell Shrugs (rest was partner doing them, keep DBs moving whole time)
100 x 10, 10, 10, 10
Hyperextension
40 lb x 14
22/5 x 15
Bw x 19
(wow, low back cramps)
Biceps Superset:
Machine Preachers (1 second flex at top, 3 second eccentric): 50, 55, 60 x 8
DB Same-Time Hammers to Ears (1 second flex at top): 25 x 8, 25 x 8, 20 x 8
Also did decline straight leg raises and rope-twist crunches in-between the first two exercises totalling 6 sets.
Awesome back session. JM had me start off with pulldowns today as opposed to rows and I felt them a ton. These acted as a sort of preexhaust for the rows to come. Hit a nice PR on the single arm barbell rows with 145. Love those rows. Cable rows to the hip might be one of my favorite lat exercises. They always give me a cramp. The chest supported rows destroyed my upper back/rhomboids and then the shrugs finished that off. Hypers, as JM always notes, were probably the toughest part of the workout lol. When you make the movement more deliberate and flex your lower back on every rep, it turns these into a whole other animal.
As I noted yesterday, I threw in a short biceps superset today and will be doing this every back session from now on.
5.4.12
Cardio/Abs
Incline Treadmill Sprints/Ab Work
11 Incline/9.5 speed x 25 seconds/standing rope crunch x 15
11/10 x 20 seconds/standing rope crunch x 15
11/10.5 x 20 seconds/decline leg raise x failure
11/10.5 x 20 seconds/decline leg raise
11/10 x 20 seconds/decline leg raise
8/11 x 25 seconds/standing rope crunch x 15
8/11 x 25 seconds/standing rope crunch
10 minutes elliptical
The usual off day work.
Bodyweight is down about 1.5 lb since Monday.
Arms tomorrow…am excited.
How are you liking these ab shredders, seeing any results? They look pretty brutal, your conditioning must be sky high by now!
[quote]Jab1 wrote:
How are you liking these ab shredders, seeing any results? They look pretty brutal, your conditioning must be sky high by now![/quote]
They are…I’m really liking them!
I’ll post a pic today…you guys can decide!
Arms/Calves
Seated Calf Raise/Standing Calf Raise
3 plates x 10/100 x 10
3 + 25 x 10/100 x 10
4 x 10/100 x 10
4 + 25 x 10/100 x 10
4 x 10/100 x 10
Palms-Forward DB Curls (same time, 3 second negative)
25 x 6
27.5 x 6, 6
JM does these with 35s…so I tried to use appropriate form/weight
EZ Bar Preachers
40 + bar x 12
50 + bar x 12
40 + bar x 12
EZ Bar Reverse Curls
20 + bar x 10 full/10 half
20 + bar x 10/10
20 + bar x 10/10
Barbell Curls (20 seconds rest between each)
75 x 10, 8, 6
85 x 10, 95 x 8, 105 x 6
V-Grip Pushdowns
2 x 15 warmup
4 x 25 (1 second flex at bottom for 15, 10 continuous)
Weighted Bench Dips (super deep stretch…no lockout)
2 plates x failure (somewhere between 18-25)
3 plates x failure (10-15)
2 plates x failure
2 plates x failure
Close Grip Bench Press (2 second pause/no lockout)
225 x 8, 185 x 8
(move to EZ bar)
50 + bar x 8, 100 + bar x 8
Amazing arm session…felt sick. Pump was nice.
Here’s an update pic…bw is 219.
