[quote]pbclax1 wrote:
Last few workouts have been STRONG dude! Keep crushing it![/quote]
Thanks man!!
Looking forward to tomorrows workout as it will be my first time conventionally deadlifting in about 4 months!
8.30.10
Lower Power
Deadlifts
135 x 5
225 x 5
315 x 5
405 x 5
505 x 5
Nautilus Leg Press
6 plates x 12
12 plates x 12
16 plates x 12
Leg Extensions (emphasis on contraction) superset w/ walking barbell lunges
140 x 12/70 x 40 steps
140 x 12/70 x 40 steps
Hamstring Curl/Standing Calf Raise
140 x 12/140 x 12
140 x 12/140 x 12
Seated Calf Raise
50 x 20, 20
Awesome lower power day. This is the first time doing deadlifts for me since late April and they felt strong. Although 505 x 5 is not a PR for me (500 x 10), it felt good and I will allow myself to slowly get back into the heavier weights. Nautilus leg press was new too and I love it, killer day.
8.31.10
Eliptical HIIT
5 minute warmup
11 sprints (15 seconds all out/45 seconds 50 percent)
10 minute cooldown
This was my best cardio session all summer. I was drenched afterwards and really killed it. With the increase in volume, my body is feeling it, but I am forcing it to adapt.
Leg extension/BB walking lunge superset? That has some potential to be brutal I think.
[quote]grettiron wrote:
Leg extension/BB walking lunge superset? That has some potential to be brutal I think.[/quote]
Haha, it was terrible; hence, the really light weight on the lunges.
Next week I will try an 80 lb barbell on my back for 40 steps and see how that goes…
On the last set your quads are screaming fuck you basically.
9.1.10
Chest/Back
Neutral Grip Pullups (30 secods rest)
Bw x 12, 12, 10
Reverse Grip Lat Pulldown (3-0-3 tempo, 30 seconds rest)
115 x 10, 10
Hammer Strength Low Row
2 plates x 10, 4 plates x 10, 6 plated x 10
Drop Set
8 plates x 10 to 6 plates x 10 to 4 plates x 10 to 2 plates x 10
Dumbbell Pullovers
65 x 12, 12
Incline Dumbbell Press
75 x 10
105 x 10
120 x 12
Hammer Strength Decline Press (1-0-3 tempo)
2 plates x 12
Drop Set
6 plates x 10 to 4 plates x 7 to 2 plates x 10
Machine Flye (2 second pause at contraction)
70 x 15, 15
Great overall day. Back was pretty sore going into it, but I powered through. Chest felt strong, and I really killed it with the slow sets on hammer strength and the pause flies.
9.2.10
Legs
Back Squat
135 x 6, 225 x 6, 315 x 6, 405 x 1
435 x 10 (Huge PR)
315 x 12
Walking Dumbbell Lunges
125s x 14 total steps, 14 total steps
Leg Extensions (2 second pause at top, 2 second negative)/Duck Walks
95 x 15/30 yards
95 x 15/30 yards
95 x 15/30 yards
SLDL
315 x 12, 12
Leg Curl
2 x 15
Standing Calf Raise
175 x 10, 205 x 10, 205 x 10, 205 x 12
Wow. I went into todays workout with the goal of killing it, and I did. 435 x 10 is probably the biggest PR for me in months. 125s were crazy on lunges and the duck walks threw a unique twist into this workout. I really feel that I am getting to a point in my training/bodybuilding lifestyle where I am reaching new heights. My dedication level has been at an all time high all summer along with intensity. I dont intend on bringing any of those down for anything at this point.
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9.3.10
Shoulders/Arms
Seated Dumbbell Press
25 x 15, 45 x 12, 80 x 8, 90 x 8
100 x 8 (PR)
Cable Lateral Raise
25 x 12 LR
40 x 10 LR
55 x 4 LR to 25 x 10 LR
Bentover Cable Laterals
10 x 15, 15
Barbell Upright Row
135 x 10, 155 x 10
EZ Bar Curl
75 x 12, 115 x 12, 125 x 10, 135 x 10
Dumbbell Single Arm Preachers
25 x 12 LR
30 x 15 LR
Pinwheel Curls
65 x 8, 85 x 6
Skull Crushers
75 x 15, 125 x 12, 155 x 8
Straight Bar Cable Pushdowns (pause)
125 x 15Â
Drop Set
200 (stack) x 15 to 135 x 25 to 70 x 30 + (stopped counting after 30)
Today was a sick shoulder and arm day. Hit a PR in the dumbbell press with 100 x 8, which was smooth. Previous best was 4 smooth reps. Shoulders got a sick pump. Arms got a sick pump and are getting bigger.
NICE seated db press man! Seems like ive been in a slump with those lately…its really bugging me. Keep up the great work!
[quote]pbclax1 wrote:
NICE seated db press man! Seems like ive been in a slump with those lately…its really bugging me. Keep up the great work![/quote]
I totally know what you mean. About 2 months ago, I could barely hit the 100s for 2. What has helped me the most is machine (hammer strength) shoulder presses and a ton of lateral work. This is probably my first time doing DB presses in a month and they are much improved.
Hmm might have to sub out seated db presses for HS military presses…these are what you’re talking about right?
Very nice indeed man. Kickass work going on here.
[quote]pbclax1 wrote:
Hmm might have to sub out seated db presses for HS military presses…these are what you’re talking about right?
Yep, those are one of the variations that I do and also the Hammer Strength Iso Shoulder Press. A combination of those has really increased my overhead pressing strength and also delt size.
[quote]DoveofWar08 wrote:
Very nice indeed man. Kickass work going on here.[/quote]
Thanks Dove!!
9.5.10
Upper Power
Barbell Rows
135 x 6, 225 x 6, 275 x 6, 335 x 6, 6
Rack chins
40 x 10, 70 x 8, 80 x 8, 8
Hammer Strength Rows
45 x 12 LR, 135 x 12 LR, 225 x 12 LR
Drop set 225 x 10, 180 x 10, 135 x 10, 90 x 10, 45 x 10
Seated Military Press
135 x 8, 185 x 6, 205 x 6
Seated Lateral Raise
30 x 8, 45 x 10
Hammer Strength Iso Wide
4 plates x 8, 8 plates x 10
Drop Set
10 plates x 8, 6 plates x 10, 4 plates x 10, 2 plates x 12
Pec Dec
210 x 10, 225 x 10
Hammer curls
65 x 6, 6
Hammer Strength single arm Preachers
45 x 8, 8Â
Dead stop skulls
75 x 6, 125 x 8, 155 x 6
Reverse grip cable pressdowns
110 x 12, 160 x 10
Pretty strong day. 80 x 2x8 on rack chins was easy, hammer strength iso wide chest 10 plates x 8 was a PR and easy too. Great pump, time to eat.
9.6.10
Lower power
Deadlifts
Worked up to 515 x 5
Nautilus Leg Press
10 plates x 10, 14 plates x 10, 18 plates x 12 PR
Leg Extension (1 second pause)/walking Barbell Lunges
200 x 12/80 x 40 total steps
200 x 12/80 x 40 total steps
(holy crap)
RDL with tempo
135 x 8, 225 x 8, Â
Standing Calf Raise
205 x 10, 10
Today was an absolutely insane day. The deadlifts felt good. I think by next week I will get my groove back, as it is tough jumping right back into them after not doing them for 4 months. The leg extensions/walking lunges were insane. I nearly passed out/vomitted on the last set of lunges and I felt extremely sick the rest of the workout hah :-P.
Just for example of what I am eating on a daily basis, here is my food log from today.
845 AM 2 cups quick oats, 2 scoops dymatize whey, 600 mg ALA, 3 g DAA
Workout Nutrition: 3 scoops MGs, 3 scoops Jack3d, 1 scoop BCAA plus
145 PM 1 whole wheat wrap, 6 ounces chicken breast, 5 ounces ww pasta, 600 mg ALA
315 PM 1500 mg cissus, 6 ounces filet steak, 4 ounces ww pasta
515 PM 1500 mg cissus, 8 g fish oil, 4 ounces filet, 3 ounces chicken, 2 ww wraps, 2 ounces ww pasta
645 PM 1 scoop dymatize whey, 1 ww English muffi, 1.5 tbsp pb
840 PM 1 cup quick oats, 2 scoops tp protein, 2 tbsp pb
totals: 553 carbs, 255 protein, 80 fat = 4,030 calories