[quote]RobRaynerBB wrote:
what r ur calves measuring now? and dont tell me u havent. do them NOW![/quote]
Well they dropped down a bit after finishing my 6month cut lol, but they are sitting at bout 19.5 atm
[edit] actually, they’re prolly over 20 atm, since my calves are bigger than my arms and my arms are over 19.5…Wish i could find my measuring tape…
First thing is first- Found my measurer. Calves are only sitting at 19.5, only look bigger than my arms.
Next, Back/bis
Lat Pulldown- 20/100, 15/150, 12/200, 8/250, 8/250+1P
Supine Grip Pulldown (just testing)- 10/100, 10/150, 8/180
Vbar Close grip Pulldowns (great inner lat work)- 8/100, 8/150, 8/200, 8/250
Cable rows- 8/100, 8/150, 8/200, 8/250, 8/250+1p
CHoo Choo (believe i explained these last week)- 8/40, 8/60, 8/80
BB curls- 15/bar, 12/65, 8/95, 8/135, 8/155
Single Arm Angled out Preacher (for Short head focus. Involved a slight pinky turn at the end)- 8/25, 8/30, 8/35, 8/40
Pinwheels- 8/40, 8/50, 8/60, 8/70, 8/80
Low 1H Cable curls- 8/60, 8/70, 8/80
Wanted to attempt more Inner bicep focus today, but towards the end of Back, some stuff came up. Oh well, destroyed my back and that felt great. Next week i start doing some major inner focus. inc experiment
Havent updated for a few, lol so here we go-
Legs
Pre-exhaust- 1 legged leg ext/2 legged leg ext/ Hip raises/ prone leg curls SUPERSET 15/65lbs x 2
Leg press (with a 3 sec eccentric movement)- 20/2P, 15/6P, 10/10P, 8/14P, 8/18P, 8/22P, 8/24P, 6/24P
(I wanted to bump more, but unfortunately get weight on a bar hanging from a leg press when you’re alone is very difficult. Last couple 45lbs are really 35s + 10s + me holding the bar as i inch to the other side. Total pain in the ass, so just went for a few more sets)
Box squats (After my leg press, getting down my Anaconda become a bitch, and i started burping up fish oil from the morn. Made this movement very difficult to stomach…Pun intended)- 8/135, 8/225, 8/315, 6/365
Seated leg curl- 12/110, 10/150, 8/190
Leg ext- 15/90, 15/130, 12/170, 10/210
Prone leg curl- 15/65, 12/95, 12/125, 10/155
Hip ABD
SUPSERSETTED WITH- 20/60, 20/80, 15/100
Hip ADD
And i was spent. Hopefully, i can start getting a partner in there with me for atleast legs, cuz i REALLY want to go further with that leg press. That 3sec drop makes the movement feel ridiculous. Just took a shower, so feeling much better (as i can actually verbalize words and not just grunt at people). Got some rice on the stove, and looking to chow down soon…Mmmmmm
Chest day
Guillotines- 15/95, 12/135, 12/185, 8/225, 8/275, 8/315, 6/365
Dips- 8/+25, 8/+45, 8/+70, 8/+90
Incline Flies
SUPERSETTED WITH- 8/35, 8/45, 8/55
Incline DB touching pressing (palms in grip)
Pec Dec- 8/100, 8/120, 8/140, 8/160, 8/180, 8/200
Seated Calf- 15/2P, 15/3P, 15/4P, 15/5P, 12/6P
Standing Calf (didnt get near what ive been doing for the past couple days. I find it extremely difficult to hook the machine up with the weight that id like when i dont have a partner with me)- 15/300, 15/405, 15/495, 15/495 +2P
Ugh, got work to do… =(
Lat Pulldown- 15/150, 12/200, 8/250, 8/250+1P
Cable Row (pulled to waist)- 10/100, 8/150, 8/200, 8/250, 8/250+1P
DB row- 8/70, 8/100, 8/120, 8/140 (wish they had some dbs > 140)
Choo Choo (1H lat pulldown, completely upright)- 8/40, 8/60, 8/80
Lat Pulldown Curls (wide grip. Attempting to hit Short head more)- 8/80, 10/40, 8/60, 8/100, 8/120 (played with the weights, attempting to find something good to work with, so i jumped around a bit)
Angled out 1H Db Preacher curls, pinky emphasis- 8/30, 8/35, 8/40, 8/45, 8/50
Freemotion Cable 1H curls (did this for my short head. Turned my body 90degrees away from my arm in use, and curled at a weird angle. Felt it though)- 8/30, 8/40, 8/50, 8/60, 8/70
Pinwheel curls- 8/40, 8/50, 8/60, 8/70, 8/80
Delts/Tris/Traps
BB press- 15/135, 12/185, 12/225, 8/275, 8/315
2H tri Ext Pressaway- 20/50, 15/75 - 2H Supine Grip ext- 12/50, 8/75 - 2H Tri ext- 8/100, 8/130
Overhead DB arc- 8/30, 8/40, 8/50, 8/60
Overhead Tri Ezcurl extension- 10/Bar+20, 10/+50, 8/+90, 8/+110
BB military (hadnt done these in a long time, so figured id toss em in. Lol bruised the ego too)- 15/95, 12/135, 8/185, 8/225
DB military- 20/60, 10/80x2, 8/100
Machine Laterals- 8/70, 8/90, 8/110, 8/130
2h face pulls - 8/70, 8/100, 8/130
Supsersetted with
1H cable X’s - 8/40x3
BB shrugs- 15/135, 15/225, 15/315, 15/405, 12/495, 8/585, 8/675
DB shrugs- 12/70, 10/100, 8/120
Still following this. Lots of great work in here! Love the added weight for the calf raise machine haha
[quote]ashylarryku wrote:
Still following this. Lots of great work in here! Love the added weight for the calf raise machine haha[/quote]
Lol Good. i figured it was getting too boring for people, since i havent really been writing at the end anymore.
And i love the calf raise myself, but i cant do it solo haha. Ive tried, cant put the dip belt up on the calf machine without a hand =(
[quote]Akuma01 wrote:
[quote]ashylarryku wrote:
Still following this. Lots of great work in here! Love the added weight for the calf raise machine haha[/quote]
Lol Good. i figured it was getting too boring for people, since i havent really been writing at the end anymore.
And i love the calf raise myself, but i cant do it solo haha. Ive tried, cant put the dip belt up on the calf machine without a hand =([/quote]
I’d say not bring able to use a machine because it doesn’t have enough weight is s pretty good “problem” to have lol
So, if people have caught on to my rotation by now, you would assume to be looking at a legs Day for today. WELL, since my legs didnt feel quite ready, and Monday is an auto off day due to work/school/timing and the fact that my chest was feeling just dandy, i opted to jump to chest. I’ll prolly end up doing legs on Tues or something. ANYWHO-
Decline Press- 15/135, 12/185, 8/225, 8/275, 8/315, 6/365
Guillotine presses- 8/135, 8/185, 8/225, 8/275, 6/315
Dips- 8/+25, 8/+45, 8/+70, 8/+90
Incline Fly- 8/35, 8/45, 8/55, 8/65
Serratus Rope Pulls- 20/100, 20/120, 20/140, 15/150
Seated Calf (really emphasized the pinching at the top)- 15/2P, 15/3P, 15/4P, 15/5P, 10/6P, 8/7P
1 Legged Standing calf raise (figured id give it a shot)- 12/150, 10/195, 10/255, 8/300
Pretty awkward for me. Didnt feel like i could get the full extension either. but i pounded them out, nice and slow, and get a decent pump in the calves.
Alright, Legs felt just dandy today, So i figured id bend them over. unfortunately, my diet today was Capital T, ‘Turrible’. Damn you Hash house!
Squats (Squatting heavy with no spotter is something that spooks me. I know, i know, im sorry. But i attempted to make up for my lack of weight with some volume)- 15/135, 15/185, 15/225, 12/275, 8/315, 8/365
Box Squats- 8/135, 8/225, 6/315, 6/365, 4/405
Front squats (attempted these on a Smith cage. unfortunately, shitty smith cage. So i gave up real quick lol)- 8/135, 6/225
Machine Hack squats- 15/2P, 12/6P, 8/10P, 8/16P, 6/20P
Seated leg curls- 15/110, 15/150, 10/190
Leg ext- 15/110, 15/150, 12/190
Wobbled out of the gym, with my once bright and cheery Cookie monster shirt now soaked and frowning. My legs are wrecked, and im pretty happy about it. Though i need to get some #'s in…gotta eat 2x more time before bed. Ughzors
Ohhhhh I luuuuuuuuuuuuv me some Hash House! What’d you have?
Looks like your workout was “Squatz Squatz and more Squatzzzz!!!”
How are things going these days Akuma? Are you gaining, losing or staying the same/recomping?
[quote]gregron wrote:
Ohhhhh I luuuuuuuuuuuuv me some Hash House! What’d you have?
Looks like your workout was “Squatz Squatz and more Squatzzzz!!!”
How are things going these days Akuma? Are you gaining, losing or staying the same/recomping? [/quote]
Well i normally down me a Tractor Driver combo, with the BUtterscotch Almond Pancake, fucking orgasmic. But last week i saw some re-daculous looking think i had to try. The Sage chicken and Bacon Waffle. It was pretty ‘nom nom,’ but had nothing on my butterscotch pancake… =(
The workout was indeed a Squatz^3. Chatting with MM, i was warned about doing heavier work with leg pressing. Not to mention, gathering 1500lbs for a leg press is pretty annoying.
As for my approach these days- Im just resharpening things. After i got off the 6month cut, i had almost a month of just stupid ass eating. Wasnt entirely for not tho, since i believe my Delts really benefited from it as they look a big wider now. Im over the whole binging tho, eating just fine again- Not eating terribly but wont say no to going out to breakfast with friends and enjoying some french toast or something.
Sitting at about 230 currently. Dont think ill be gaining too much more either. Im doing a semi carb cycling routine these days, as to avoid the massive fat gain with a full on “bulk.” I might be looking at a comp in Oct in mission valley, as to avoid the stupidity of last year, cutting through Halloween, Thanksgiving, Christmas, and new yrs, and then Pushing back my competition even further. REALLY broke me down.
yeah man I hear ya. Going on a legit cut through all those holidays would suck balls.
My favorite thing at Hash House is the Meatloaf Hash w/ a side of gravy. It is so legit.
DTT
BB press- 20/135, 15/225, 12/275, 8/315, 4/405
Dips- 8/+45, 8/+70, 8/+90, 8/+115
Overhead DB arc- 8/30, 8/40, 8/50, 8/60
1h Cable Supine ext
SUPERSETTED WITH
1H Cable Prone ext - 10/30, 10/40, 10/50
SUPERSETTED WITH
Tomahawks
DB military press- 20/25, 15/60, 12/80, 8/100, 8/120
Machine laterals- 8/70, 8/110, 8/150
Wide Upright Row- 8/95, 8/135, 8/185
Cable laterals- 8/30, 8/40, 8/50, 8/60
Low 1H cable rear head raise- 8/30, 8/40 (sucked, so i moved)
Reverse Pec Dec- 15/100, 12/140, 10/170, 8/200
1H bb shrugs (done on my side)- 8/135x2, 8/185x2
DB shrugs- 10/80, 10/90, 10/100, 10/110, 10/120, 8/130, 8/140
Gym was crowded as hell today, so instead of trying to gather 45s, i improvised. Also, a lot of the shit i would normally do was inaccessible, so i found myself hopping around to different things, testing stuff out. Oh well, cant complain too much.
Really?? I think you’ll find that is pretty good pressing! Is that free bar or Smith?
I normally don’t have anyone spot me, because I don’t trust any of the people 
Looks like you’re doing weight that you can easily handle. A lot of squatting is mental [for me], so knowing you get 8 reps with fairly heavy weight should give you confidence!
Free bar. months ago back when i was Military pressing weekly tho, i was pounding out 315 for reps, probably able to bump too.
And i dont have random people spot me. If a certain training partner isnt there, i dont max my weight. Hell no do i trust people in the gym. Most of them are idiots lol
Back/bis
Lat Pulldown- 20/100, 15/150, 12/200, 8/250, 8/250+1P
Lad Pulldown w/ a close Vgrip- 8/150, 8/180, 8/220, 6/250
Cable Rows (bent bar)- 8/150, 8/200, 8/250, 6/250+1P
DB row- 8/70, 8/100, 8/120, 8/140
Low 1H cable row- 8/100, 8/140, 8/170, 6/200
BB curl- 15/bar, 12/65, 8/95, 8/135, 8/155
1H preacher (done with the drop-off end of the bench, and major eccentric focus)- 8/25, 8/30x3, 6/35
Pinwheels- 8/40, 8/50, 8/60, 8/70, 8/80, 8/90, 6/100
Felt like a good day today. All the movements felt great. Also, i was approached by another big guy today and was asked “what i was on,” which really made me smile lol. I love responding with nothing, but i cant help but wonder what i would turn into IF i was on juice…Ive been debating it for awhile now, but always believed i was just too young to do it…Hmm…
Chesticles- Well my chest was rdy, so i figured it was time to smash it;
Incline Press (while waiting for something to open lol)- 15/95x2
Decline press- 12/185, 8/225, 8/275, 8/315, 8/365, 6/405
Guillotine presses- 8/135, 8/225, 8/315, 5/365
Dips- 8/+25, 8/+45, 8/+70, 8/+90, 2/+115 (lol yea i crapped out here. So what i did is a couple more reps of pure negatives. Would jump to the top, and perform a 5sec eccentric movement, let go and do it again)
Incline Db fly- 8/35, 8/45, 8/55, 8/65
Seated calf- 15/2P, 15/4P, 12/6P, 8/7P
Standing calf (didnt care to load up the Dbs today, so i just worked with several 45s)- 15/405, 15/495, 12/495+2P hanging from dip belt, 12/495+4P (2 on belt and 2 in my hands).
Good day. Chest felt great at the end. Was also taking some time to check out my leg development…And i have to say, they are looking pretty horse-ish.
Any reason why you do decline before everything? Weakpoint? Also curious about Guillotine instead of flat. thanks