[quote]Alpha wrote:
Training is still looking great brother! You seem to hardly ever have a bad day in the gym![/quote]
Haha I try brother!
There are days where I may not be able to lift the kinds of weights I am capable of, but I try to make the most out of every session, thats how we make progress right? : )
Here is a video of the 145 x 5 low incline dumbbell press from a few sessions ago. This was a PR, I am looking to break this on Sunday.
10.22.10
645 AM 1.25 cups quick oats, 2 scoops protein, 2 slices multi grain toast, 1 tbsp peanut butter, 200 mg protease enzyme, 2 ALA/alcar, 4 g DAA
800 AM-1030 AM 3 scoops MGs powdered muscle, 1 scoop bcaa plus, 3 g beta alanine
Post Workout: 40 grams waxy maize, 1 scoop bcaa plus
1145 AM 2 cups white rice, 8 ounces chicken, 200 mg protease enzymes, 2 ala/alcar
130 PM 1 ¾ cups quick oats, 2.5 scoops true protein, 200 mg protease enzyme, 10 g fish oil, 1000 mg cissus
700 PM 6 whole eggs, 1 cup quick oats, 2 slices multi grain toast, 200 mg protease enzymes, 1200 mg betaine hcl
900 PM 6 whole eggs, 1 + cup quick oats, 1 tbsp natural peanut butter, 100 mg protease enzyme
Totals: 580 grams carbs, 250 grams protein, 95 grams fat = 4,175 calories
10.23.10
60 minutes of fasted morning cardio
10.24.10
Incline Bench Braced Dumbbell Rows
100 x 7, 8, 10
Seated CG Cable Row
Worked up to 300 x 8
HS Wide Lat Pulldown
3 pps x 20, 20
Low Incline Dumbbell Press
45 x 8, 80 x 5, 100 x 5, 130 x 5, 150 x 4 (video)
Cable Flies
Plate 6 x 15, Plate 9 x 15, Plate 12 x 15, Plate 15 x 12
Standing Strict Barbell BTN Press
135 x 8, 155 x 7Â
Standing Dumbbell Curls
40 x 8, 50 x 8, 55 x 8
Rope Overhead Extension
Plate 20 x 12, Stack x 12, 12
Today was an absolutely awesome upper power day. Every exercise felt great. The incline rows felt really easy, a PR on those. The dumbbell incline presses were strong, but I was actually crooked on the bench, so it made them much tougher. If I had stabilized, I would have done 5 easy, but I’m happy with that. This was my first time ever doing BTN presses as a real strength exercise, and I loved them. 155 x 7 felt smooth, and little to no leg involvement, except maybe on the second to last rep. Will throw some vids on YouTube.Â
Here are some videos from this workout:
150 x 4 Dumbbell Incline Presses
100 x 10 dumbbell incline braced rows
135 x 8 BTN Press
10.25.10
Deadlifts
135 x 5, 225 x 5, 315 x 3, 405 x 5, 500 x 3, 585 x 2
Narrow Stance Leg Press with 5 second lowering weight
5 pps x 8, 8 pps x 8, 10 pps x 8, 11 pps x 8
Standing Calf Raise
150 x 20 lower half reps, 20 upper half reps, 5 full reps (X2)
Solid lower body power session. I really need to work on my deadlift lockout. Although deads aren’t my number one focus right now, I’m gonna try and incorporate rack deads or kroc rows on my upper power day to work on this. Will report back in a few months with better deadlift haha.
Did some HIIT yesterday on the stepper, good cardio session.
10.27.10
Pendlay Rows
135 x 12, 225 x 10, 275 x 10 (PR?), 225 x 20
This was my first time ever doing these and I really liked them. I tried to keep the form strict, keeping back and legs from jerking or moving, and these really destroyed my lats.
Guillotine Press
135 x 10, 185 x 12, 20
Have never done these before either, and to be honest, felt them a ton more in my chest than bench. I think weight is a big factor in this one, as 185 x 20 was not to failure, I got a great pump from controlling the negative.
Close Grip Pulldowns/Machine Chest Press
215 x 15/165 x 15
255 x 15/180 x 15
195 (feel) x 15/180 x15
Cable Flies/Chest Supported Single Arm Machine Rows
60 x 12/60 x 12 LR (really feel weight)
80 x 12/60 x 12 LR
80 x 12/60 x 12 LR
Solid overall session. Was really trying to get the mind muscle connection down with back exercises, and as such, did not use as much weight as I normally would have on any exercise. Back pump is awesome : ).
Did some HIIT yesterday on the stepper, good cardio session.
10.27.10
Pendlay Rows
135 x 12, 225 x 10, 275 x 10 (PR?), 225 x 20
This was my first time ever doing these and I really liked them. I tried to keep the form strict, keeping back and legs from jerking or moving, and these really destroyed my lats.
Guillotine Press
135 x 10, 185 x 12, 20
Have never done these before either, and to be honest, felt them a ton more in my chest than bench. I think weight is a big factor in this one, as 185 x 20 was not to failure, I got a great pump from controlling the negative.
Close Grip Pulldowns/Machine Chest Press
215 x 15/165 x 15
255 x 15/180 x 15
195 (feel) x 15/180 x15
Cable Flies/Chest Supported Single Arm Machine Rows
60 x 12/60 x 12 LR (really feel weight)
80 x 12/60 x 12 LR
80 x 12/60 x 12 LR
Solid overall session. Was really trying to get the mind muscle connection down with back exercises, and as such, did not use as much weight as I normally would have on any exercise. Back pump is awesome : ).
10.28.10
Leg Extensions
135 x 20
200 x 20, 20
Close Stance Good Mornings (feel set, very controlled)
135 x 20, 20, 20
24’’ Barbell Step-Ups (focus on exploding each rep, full power)
115 x 10 LR, 10 LR
Single Leg Machine Press Rest Pause
175 x 30, 20, 10 LR
This doesn’t look like a ton, and it isn’t because I had to get in and out quickly, but it really did a number on my legs. When I need to move fast, I like to reduce weight and throw in techniques like focusing on really exploding on each rep and creating maximum stimulus possible despite the weight not being as heavy as it could be.
Am going home for a few days, will get to workout at Powerhouse three times : ).
10.29.10
Standing BTN Press
135 x 10, 10, 10
Leaning Cable Laterals
Plate 4 x 10 LR, 15 LR, 15 LR
Hammer Strength Rear Delt Raise
50 x 15, 70 x 12
Cable Front Raise
120 x 15, 15, 15
Seated Strict Dumbbell Curls
30 x 12, 12
Seated Single Arm Preacher Machine
30 x 12 LR, 12 LR
Rope Cable Curls
50 x 15, 60 x 15, 65 x 15
Dips (for triceps, no lockout)
Bw x 30, 30
Single Arm Reverse Cable Pushdown
40 x 15 LR, 50 x 15 LR
V Bar Pushdown
75 x 20, 110 x 20, 20
Really solid shoulder/arm day. I am really loving the BTN presses, i feel them a ton in my delts. Arms were solid, trying to focus less on weight and more on contracting the muscle.
10.31.10
Kroc Rows
Warmups
Worked up to 200 x 12 LR
Chest Supported Reverse Grip Rows (focus on stretch on set 2)
4 plates x 10, 10, 10
Close Grip Pulldowns
200 x 12, 12
Incline Bench Press
Worked up to 275 x 5, 5 (very submaximal)
Pec Dec
150 x 15, 200 x 15
BTN Press (55 percent 5 RM)
95 x 5 x 5
Barbell Curls (no swing, pause at top)
95 x 6, 115 x 6, 6
Close Grip Bench Press
135 x 10, 225 x 10, 275 x 5, 300 x 3 (eek), 225 x 14
Solid overall upper power day. Pressing didnâ??t feel too strong, but kroc rows and chest supported rows felt good. I definitely can do better than 300 x 3 on close grips, and if you watch the video, it literally looks like I hit a wall on rep 3 after killing reps 1 and 2, give it time.
[quote]ebomb5522 wrote:
Here are some videos from this workout:
[/quote]
Damn ebomb! Strong pressing man! Hell, this entire log is up to its nips is strong everything! Impressive and inspiring. Keep it up bro.
150s, FML…
Great job man. Keep it up.
Tokyopop! Thanks man! I just try and push it a little more each workout.
mmatt: Thanks bro!
I am going to change up my split to emphasize arm development a bit more, as it is a weaker point on my body. It will look something like this:
Chest/Triceps
Back/Biceps
Legs
Rest (maybe)
Shoulders/Arms
Rest
Repeat
This will allow me to work arms twice/week, as I am doing that right now, but it will split them up more and give more work to both biceps and triceps on their respective days, and then give them more work together with shoulders. I will most likely alternate where one cycle of the split is ‘power’ oriented, with less exercises/lower reps, and the next is hypertrophy or more volume oriented. Stay tuned!
Repeat
11.3.10
Chest/Triceps (Power Day)
Low Incline Dumbbell Bench
Worked up to 130 x 5, 5, 5 (150 = 5 RM)
Hammer Strength Wide Chest
Worked up to 5 pps x 5 to 4 pps x 5 to 3 pps x 5 to 2 pps x 5
Pec Dec Flies
150 x 15, 20
Close Grip Bench Press
Worked up to 275 x 5, 5, 5 (will increase weight next session)
Dead Stop EZ Floor Skulls
100 + Bar x 8
120 + Bar x 8
100 + Bar x 8, 8
Solid overall power chest and tri day. I am starting a new split that emphasizes arms, and is slightly different than my current one. Each week, I will up the weight on power day or volume on the hypertrophy day for a four week blast cycle, and then for a week, I will drop down to baseline levels. I have thought this through pretty extensively, and it seems like a good approach for me at this time.
On another note, Bw post workout was around 234 : ).
Pec dec flies: worth it for a lagging chest, in your opinion?
[quote]grettiron wrote:
Pec dec flies: worth it for a lagging chest, in your opinion? [/quote]
I think they are. I like to do them with a nice stretch and with a second pause sometimes. I try to make sure to flex my chest really hard on each rep so I can really get the most out of them without going too heavy. I like throwing 2-3 sets of 15-20 in after other chest work, and really just pump some blood into the chest.
Great training in here dude! Im really enjoying the videos, post more!! Haha, great job man =)
[quote]pbclax1 wrote:
Great training in here dude! Im really enjoying the videos, post more!! Haha, great job man =)[/quote]
Thanks bro! Glad you are enjoying the videos. I’ll try and post more from now on!