great log Akuma! very interesting and entertaining to read.
Delt/tris/Trap Day
Once again, taking a moment or two on my delt days to start cutting my Front head up. Also, tried to mimic last week’s delt day (with some slight bumps in weight) as it were one of the ONLY days in my entire lifting career that my delts had ever felt sore the next day. One problem i did have today was that i believe i strained my biceps tendon playing catch the other day. it was something i had to work with today- not too big of a problem, but was just a little annoying. I feel it did hold me back on some movements.
Front DB raises- 15/20, 12/25, 12/30, 8/40, 8/50, 8/60
Bell’s raises- 15/20, 12/25, 10/30x2
DB laterals- 8/30, 8/40, 8/50, 8/60
Cable behind the back laterals- 12/20, 12/30, 12/40, 10/50
SUPERSET with
Cable Bell’s raises- 8/20, 6/30, 4/40
Skiers (This is the Rear head DB movement. I figured id give it a try)- 12/15, 10/25, 8/35
Reverse Pec dec- 15/100, 15/120 --ADJUSTED ROM, reduced the range and kept it towards the pinnacle of the movement-- 15/120, 12/140
Tri Bar Ext (done as always on a double pulley system)- 15/50, 15/70, 12/90, 10/110
Overhead Tri Arc- 12/30, 10/40, 8/50
Machine Dips (had not done these in awhile and figured id throw them in, due to my bicep nuisance. Was pleasantly surprised)- 15/150, 12/225, 12/285, 10/330(unfortunately the machine capped here =( )
Tomahawks- 10/40, 10/50, 10/60
SUPERSETTED with
Cable kickbacks- 10/20, 8/25, 8/30
BB shrugs- 15/135, 15/225, 15/315, 15/405, 10/495 --DROPSET-- 12/315, 15/225
1H DB shrugs (done at the side, slightly leaning for greater rom)- 10/60, 10/80, 10/100
Then, as after every workout, finished with 30min of steady state elliptical cardio. All in all, a 3 hr Gym day…A day that left me mumbling responses…a Day that leaves me aching, tired and hungry…A day that is as it should be.
And day after day, session after session, I find myself face to face with ‘Him.’ He mocks me…belittling my achievements and showing his contempt for my goals. He comments only on anguish, only on the suffering, the proverbial hell i’ve placed myself in; and yet…he knows my better than anyone. He knows the affect his tormenting has on my psyche, he knows how far to push me…he knows that to keep me in motion he must be the one to push, for no one else will. How i wish i could cast away the chains that hold him, destroy the cage that contains him and show him, show him what i’ve created, Place something before him which i have achieved, and then proceed to beat him into oblivion…but…but i have no such achievement. The only thing i have is a plethora of missed bars, unreached goals, and failed endeavors…
You keep taunting…you keep pushing…you keep that evil grin upon your face…and soon…very soon…you will see…
Leg day-
Start the session with 10min of Foam rolling and stretching, then on to
Pre-exhaust- GIANT SET
- 2 legged leg extension- 15/50x3
- 1 legged leg extension- 10/50x3
- hip raises- 10/50x3
- Prone leg curl- 16/65x3
Leg press- 20/10P, 20/14P, 20/18P, 15/18P+bar with 2 more 45s on it (20P+bar total) --DROPSET-- 20/14P, 20/10P, 20/8P, 20/6P
Hack Squats- 20/2P, 20/4P, 20/6P
Leg ext- 15/150x3, on the 4th set i had a person Press down on the leg cushion while i tried to keep my leg fully extended for as long as i can. Repeated this for 3 reps.
Leg Curl- 20/90, 20/110, 20/130
GIANT SET-
- Prone leg curl- 15/65x3
- Prone leg curl propped up on arms- 10/65x3
- Hip Abd- 20/60, 20/80, 20/100
- Hip ADD- 20/60, 20/80, 20/100
Squats (to ensure destruction)- 8/135…and thats it.
Followed by 30min of elliptical work.
tiring day, but thats leg day. Next leg day i plan on changing things a bit, reverting back to a Squat based routine, but we’ll see how things go. Cutting is going well tho, keeping the strength levels up while dropping bodyfat. Down to 225 atm. So, just gotta keep pounding away.
Good work going on in here. Stay strong man.
[quote]DoveofWar08 wrote:
Good work going on in here. Stay strong man.[/quote]
appreciate it DoW
Chest/calves day
Worked with some Pre exhaust today-
PreExhaust- Machine chest press- 15/90x3
SUPERSET with
Pec Dec- 15/70x3
Decline BB- 15/135, 15/225, 12/315, 8/405
Dips- 15/BW+25lbs, 12/BW+45lbs, 8/BW+90lbs
Incline DB press- 8/80, 8/100, 8/120, 4/140 (was pretty beat by this point)
Arnold Flies- 12/40, 8/60, 8/70
DB serratus- 15/40, 15/60, 15/80
Lat pulldown Serratus- 15/50, 15/70
Seated Calf raises- 15/90, 15/135, 12/180, 12/225, 12/275
Standing calf raises- 15/405, 15/450, 15/495, 12/495+2P
Followed of course by 30 min of steady state on the elliptical.
Low carb Day = Hiit and Abs.
Cable Rope Crunches- 20/100, 20/120, 20/140, 20/150
Cable Wood chopper - 20/30, 20/40, 20/50
SUPERSET with
Cable side bends " "
Legups- 15reps x 4 sets
Hiit for 25mins. Yep, Low carb day…ugh
Higher reps on the abs eh? Thats how Arnold
and co. did it!
Some reason got cut off.
Back/Bis
Lat Pulldown- 15/100, 12/150, 8/200, 8/250, 6/250+1P
BB row- 12/135, 12/225, 10/315, 6/405
HS Isolateral Row- 12/4P, 12/6P, 8/8P, 6/10P
Deadlift (Now i want you all to be aware that i havent DLd for a good couple yrs, so do not mock my weights!)- 15/135, 15/225, 15/315, 8/405
Preach DB curls Close and pressed together- 8/25, 8/35, 8/30
Supersetted with
Far apart preachers- 8/25, 5/35, 8/30
Incline Curls- 10/30, 10/35, 9/40
Low Cable 1H curls (stopping at a 90degree angle up, and extreme focus on eccentric)- 10/30, 10/40, 10/50
I tried something new today. Didnt do direct forearm work, and relied a lot less on straps. Eh, cant say im too impressed, but ohwell.
I’m not mocking your DLs. Particularly after heavy BB rows, 405x8 is solid.
figured id update ya’ll on my predicament. Well yesterday was designated as a Delt/traps/Tris day. I was prepping and eating as if it were a medium carb day. Get out of work around 325, and head over to the gym, having had consumed my pre workout supps and downed my pre workout nutrition. I had my mixed container of Anaconda, surge, and mag in my hand as i approached the doors. As i got closer, i noticed a single piece of paper on the sliding glass door. “Today we close at 3:30,” it read. “Well that’s a very archaic method of notifying me,” i said. I glance at my phone and see that it is 3:32. Absolutely fantastic. Not only do i have essentially work with a fooked up food schedule for the day, now my workout loop is thrown for loop (double loopage, as it were). Furthermore, what in the blue fuck are YOU doing that needs 9 hrs to prep for new years? Nothing happens until 12 anyway, and even then the extent of planning required is “Bottle of Jagger, bottle of Jack, Some coke.” Jesus, some fucking ridiculous nonsense. That’s some infuriating shit, to have prepped dietwise for something, to have a workout schedule planned, then have it be completely wrecked for nothing other than an excuse to close early. As if there needs to be an assload of employees in a gym for it to stay open. It’s a shame that none of the fatasses/knownothings that work in my gym will ever experience the type of dedication/timing/planning/prepping required to even begin to conceive of getting ready for a show, despite their claims of “Workout Master,” a self proclaimed title, cemented as truth Via their Shirts.
I hate you 24hr. I hate you and your muscle milk muscle growth claims… Bitch.
Thats fucked up bro. Similar shit happened to me when Obama was visiting my city. I think I was on N.O. Xplode at the time. Drank it and then couldn’t work out due to Obama. I didn’t vote for him
D/T/T
**Front Kai Raises- 15/15, 12/25, 12/30, 8/40, 8/50, 8/60
DB laterals- 8/30, 8/40, 8/50, 8/60
Upright BB rows (Done with a wide grip as to minimize front head involvement)- 8/bar, 8/65, 8/95, 8/135
Cable laterals- 10/30, 10/40, 8/50, 8/60
Cable X’s- 15/40, 15/50, 15/60, 12/70
Skiiers- 12/15, 10/25, 8/30, 8/35, 8/40
Tri Ext (Double pulley as usual)- 15/50, 12/70, 10/100, 8/130
Tri Overhead Db arc- 12/25, 8/40, 8/50, 6/60
Machine Dips- 15/150, 12/225, 10/285, 10/330 (dunno why the machine caps at 330…)
Tomahawks- 12/40, 10/50, 10/60
SUPERSETTED WITH
Cable kickbacks- 10/20, 8/25, 8/30
BB shrugs- 15/15, 15/225, 15/315, 12/405, 8/495 --DROPSET-- 10/315, 12/225
As usual, followed by 30min of Steadystate elliptical work.
Left the gym wrecked… and coincidentally it was raining…and even more coincidentally Mad world was playing on my ipod. Such a bittersweet image… “And i find it kind of funny, i find it kind of sad. The dreams in which im dying are the best ive ever had…”
Leg day today, and oh boy was it a screaming testament to my drive. Due to the past couple days of Life Fucking me over and ruining scheduled shit, i basically had 3 low carb days (<50g) followed by a med day (175g) which was paired w/ my DTT workout and entered the gym with practically nothing in the tank.
Pre Exhaust GIANT SET
- 2legged leg ext- 15/65x3
- 1legged leg ext- 10/65x3
- Hip raises- 10/65x3
- Prone leg curl- 15/65x3
Leg press- 20/10P, 20/14P, 20/18P, 20/20P+bar --DROPSET-- 20/14P, 20/10P, 20/6P
(i believe ive explained it before, but i do these on a leg press with an angled foot platform. The benefit is that i put the weight on my toes, with a bit of an inside stance, and really NAIL my outter insertions for the quads. This i believe has drastically helped chizzle My quad insertions)
Hack Squats- 20/2P, 20/4P, 20/6P, 20/8P
Leg ext- 15/150x3
Seated leg curl- 15/65, 15/95, 15/110
Prone leg curl- 15/65, 15/95, 15/110
SUPERSETTED WITH
Hip Abductor- 20/60, 20/80, 20/100
Hamtractor- 15/180, 15/225
SUPERSETTED WITH
Hip ADDuctor- 20/60, 20/80, 20/100
And as always, followed by 30min of steady state elliptical work. Down to 220lbs, staying strong too, so i dont feel too bad, though my energy levels are crashing, and the only thing keeping me on my feet sometimes is sheer will. I know i promised some different leg workouts today, but in all honesty this one is just too vicious to switch. I did alter some things, upping weights on some movements, involving others, and etc, but the main layout remains the same. I hate this day so much…but it is that hate that fuels my growth. I will continue pushing. I carry a large load on my shoulders, but it is my burden to bare. Tears will get you sympathy, sweat will get you results. Hence my new avatar…
What weight are you shooting to compete at and, just out of pure curiosity, is anyone helping you out or is this just backed by research with some trial and error?
[quote]samson141 wrote:
What weight are you shooting to compete at and, just out of pure curiosity, is anyone helping you out or is this just backed by research with some trial and error?[/quote]
Stu is guiding me actually. I really have no idea bout contest weight. I think we’re guessing around 190ish.
What’s up akuma!!!
Haven’t been on much in a while cause I’ve been on vacation and my diet/training has been absolute, How shal I put this… Dog shit! Lol
Thought I’d pop over here and see what you were up to. Sounds like things are going well (except that new years eve gym closing debacle). What’re you weighing these days? Still throwing up the big weights.
Hope you had a good holiday season.
[quote]gregron wrote:
What’s up akuma!!!
Haven’t been on much in a while cause I’ve been on vacation and my diet/training has been absolute, How shal I put this… Dog shit! Lol
Thought I’d pop over here and see what you were up to. Sounds like things are going well (except that new years eve gym closing debacle). What’re you weighing these days? Still throwing up the big weights.
Hope you had a good holiday season.[/quote]
Last checked on mon, was sitting at 220. Still trying to throw up the big weights, though the diet is starting to wreck my numbers. And i feel you, my diet/training is going to be F’d next week, as im heading to San fran for a couple days. Oh well.
Chesticles/calves
Decline BB- 20/135, 15/225, 12/275, 8/315 --DROPSET-- 8/225, 8/135
incline BB(Did these with a bit more of a narrow grip, flaring my elbows and pinching my shoulder blades)- 15/135, 12/185, 8/225, 8/275
Incline DB (Flared elbows, thumbs down/pinkys up grip, and pressing in the form of a triangle)- 12/70, 10/100, 4/120 [Crapped out here)
Dips- 8/BW+25lbs, 8/BW+45lbs, 8/+70lbs
**Arnold Flies- 12/40, 12/50, 10/60
Parallel flies- 10/40, 10/50, 10/60
DB pullovers- 20/40, 15/60, 15/80
Seated Calf- 15/2P, 15/3P, 15/4P, 12/5P, 10/6P
Standing calf- 15/405, 15/450, 15/495, 12/495+2P --DROPSET-- 12/345, 12/300
Followed of course by 30 min of steady state Elliptical work. Will add some colorful writing work later, as i am feeling beat right now…