[quote]pbclax1 wrote:
You know I’ll definitely be keeping up with this man! Youre lifting like a beast! Keep killin it[/quote]
Thanks for the support man!
8.10.10
Cardio
Eliptical HIIT
5 minute warmup
10 intervals (15 seconds all out, 45 seconds 50 percent)
10 minute cooldown
Great cardio session today. Its hard to rate them like I do training sessions, but this one would be one of the best. Intensity was there, and I really hit it hard.
8.11.10
Chest/Arms Hypertrophy (45 to 60 seconds rest on all exercises)
Bench Press
185 x 10, 10
Hammer Strength Iso Wide Chest
1 plate each side x 12
2 plates each side x 12
3 plates each side x 12
Drop Set
4 plates each side x 12 to 3 plates each side x 8 to 2 plates each side x 10 to 1 plate each side x 10 (one of the best chest sets to date)
Incline Dumbbell Flies (with slow form)
45 x 20, 20
pushups to failure
Long EZ Bar Preachers
25 each side x 12
35 each side x 10
45 each side x 8
Cable Drag Curls
110 x 12, 12
120 x 12
Incline Bench Braced Hammer Curls
40 x 15, 15
50 lb EZ Bar to failure
Barbell Nose Breakers
95 x 12
115 x 12
145 x 12
175 x 6 +1
Reverse Grip EZ Cable Pushdowns
100 x 15
120 x 15
150 (stack) x 15
Today was an absolutely awesome workout. First time using the hammer strength iso wide chest and only second time using hammer strength ever for chest and it was amazing. The 8 total plates was easy and 12 was not absolute failure, but damn close. Probably could hit 5 plates each side for 6 maybe more. Killed biceps today as well, keeping with three exercises as opposed to only 2. Really love nosebreakers, but hadnt done them in a while and they felt great.
Bw is a little lower than I would like, its hovering betweein 219 and 222 depending on the time of day, but I am looking much bigger and ultimately, how I look is how I judge progress, not the scale : )
8.12.10
Legs Hypertrophy
Close Stance Back Squats (65 percent 10 RM)
3 second negative explode up, no lockout
275 x 10, 10, 10
Machine Squats Facing Forward
4 second negative, explode up
2 plates each side x 10
3 plates each side x 12
4 plates each side x 10, 10
Leg Extensions
6 second negative, explode up
125 x 12
150 x 8
Lying Hamstring Curl Preexaust
87.5 x 20, 20
Glute Ham Raise
Bw x 10, 10
Hack Squat Calf Raise
2 plates each side x 12
3 plates each side x 12
4 plates each side x 12, 12
Standing Calf Raise
300 x 12, 10
Drop Set (4 second negative)
300 x 5 to 250 x 5 to 160 x 5
Seated Calf Raise (4 second negative)
90 x 20, 20
115 x 20
To conserve a little strength, I decided to back off with the weight and hit everything with a slow negative and controlled tempo. It was hell. Machine squats were powerful, all reps were nonstop, same with the back squats. Killed calves today and they are really getting bigger. Awesome day
8.13.10
Back/Shoulder Hypertrophy
Wide grip Pullups
Bw x 20, 10
Hammer Strength Chest Supported Pulldown
300 x 5 to 200 x 8 to 100 x 10
Incline Bench Supported DB Rows
80 x 12, 10, 10
Wide Grip Lat Pulldown
190 x 12
210 x 10
Hammer Strength Shoulder Press
180 x 10,10,10
Behind Back Cable Lateral Raise
35 x 10 LR
40 x 10 LR
45 x 10 LR
Icarian Lateral Raise
40 x 12
60 x 12
80 x 10 to 40 x failure
Icarian Delt Raise
90 x 20
100 x 15
Am on a short vacation and had to train at a different gym, planet fitness. I thought Id never set foot in one, but did. Not awful, not great, but I got the job done nonetheless.
Any chance we could get a video of you squatting? It looks like we have similar height/limb-length and I’d be interested to see what your form looks like.
[quote]BJack wrote:
Any chance we could get a video of you squatting? It looks like we have similar height/limb-length and I’d be interested to see what your form looks like.[/quote]
definitely man!
I’m not at home right now, I’ll post one of one of the 3 440 x 5 sets that I did last Monday.
Here is the 440 x 5 squat.
This was one of my 3x5 sets on my 100 percent power day. This coming monday I will try and break this previous best 5RM with hopefully 465 or higher.
Try to post it again.
Strong 440x5 set man. Looked good, kind of a weird angle but the depth was there. Nice squattin’!
Thanks man!
Just a note on the depth, I used to go a bit lower, but was realizing that squats that low were not hitting my quads as much as I would have wanted to, so I am taking them slightly higher.
Thanks for putting that up! Very beast-mode squatting there. Do you find that narrower stance pretty easy on your low back? I’m still trying to come back from 2 consecutive lower back sprains, and hope to be able to back squat within the next month or two.
[quote]BJack wrote:
Thanks for putting that up! Very beast-mode squatting there. Do you find that narrower stance pretty easy on your low back? I’m still trying to come back from 2 consecutive lower back sprains, and hope to be able to back squat within the next month or two.[/quote]
I definitely do find it to be easier on my lower back. It also targets the quads more, if thats your goal for back squatting, which it is mine. I have been able to avoid any back problems so long as I have been high bar squatting with a relatively narrow stance.
8.15.10
Upper Power (PR Day)
Weighted Wide Grip Pullups
Worked up to 80 x 4
Hammer Strength Iso Low Row
2 plates x 12
3 plates x 10
4 plates x 10, 8
Bench PressÂ
Worked up to 335 x 4 (lost tightness, 5 possible)
King Fitness Pec Dec Flies
150 x 12
200 x 12
250 x 10
Hammer Strength Iso Shoulder Press
2 plates x 8
4 plates x 5
6 plates x 5 (easy, PR)
Cable Lateral Raises
40 x 8 LR
50 x 8 LR
60 x 8 LR (PR + 5lb)
Hammer Strength Plate Loaded Preacher
2 plates x 6
2 plates + 25 x 6
3 plates x 6, 5
King Fitness OH Triceps Extension
100 x 8
130 x 8
140 x 8 (PR)
Today was a good PR day, I hit them in all major exercises. The bench press felt strong on the first three, but I lost tightness on 4 and didn’t even attempt 5. Will get 5 next week. Hammer strength felt awesome and pullups were good too. Legs tomorrow, hopefully squat PR with 455 x 5 or above.
 Â
8.16.10
Lower Power
Back Squats (going for PR)
135 x 6, 225 x 5, 315 x 5, 405 x 1
455 x 5 PR, EASY
465 x 5 PR, EASY
This is all I had time for as I had to rush to work, but I will go back later and hit a little more. Huge PRs today with both 455 and 465 x 5. Got them both on video. Probably could have hit 8 or more on both of them if I pushed it. Should have tried 475 x 5 or 485, but did not have time.
Here is the video of the 465 x 5 squat. I think if I were going to failure, I could have cranked out 6-8. I think 475 x 5 is possible.
What can I say man, good squattin’! Yeah you def had 7+ in you. You make those 4 plates per side look easy!
[quote]pbclax1 wrote:
What can I say man, good squattin’! Yeah you def had 7+ in you. You make those 4 plates per side look easy![/quote]
Thanks man!
The way 465 felt was a pleasant surprise. I thought 5 would be pretty much all I could go to going into it, but it felt light : ).
8.18.10
Chest/Arms Hypertrophy
Bench Press
185 x 10, 10
Hammer Strength Iso Wide Chest
2 total plates x 20
4 total plates x 20
6 total plates x 12
Drop Set
10 total plates x 7 + 2 forced reps to 8 total plates x 4 to 4 total plates x 12 to 2 total plates x 12 PR
King Pec Dec Flies (31X tempo)
100 x 15, 15, 15
Flat DB Stretch
70 x 90 seconds PR
Standing Preachers
75 x 12
115 x 10
95 x 12
Seated Hammer Curls
40 x 12
50 x 12
Seated Single Arm Icarian Preachers 15-30 seconds rest)
40 x 12,12 LR
Both Arms 40 x failure
Overhead Triceps Icarian Extension
80 x 25, 25Â
Single Arm Reverse Grip Pushdown
55 x 15 LR
70 x 12, 12 LR
Solid day. Loving the hammer strength. Really killing the biceps.
 Â
Very nice work on the squat man. I wish my gym had those old school iron plates. Just something about the sound of them is absolutely awsome.