I Think I'm Going to Do It...

Training Training Logs
481

[quote]TheDudeAbides wrote:
Any reason why you do decline before everything? Weakpoint? Also curious about Guillotine instead of flat. thanks[/quote]

Yates deemed Decline the best form of Benching since it actually trains the pec as its designed to move, pulling the upper arm across the body and down. I also noticed, as being a Delt Dominant benching, that heavy flat benching can irritate my shoulder. Switching things to Decline, I get no irritation anymore.

As for Guillotines, i feel that i get a much better stretch in the pec. I use eccentric focus, and pause at the bottom, to where the bar is almost touching my neck, and explode up. Give it a shot. Use a flat bench, pinch your shoulder blades, and slow down the negative, adding a pause at the bottom. it is tremendous stretch.

482

[quote]Akuma01 wrote:

Yates deemed Decline the best form of Benching since it actually trains the pec as its designed to move, pulling the upper arm across the body and down.[/quote]

makes sense

I am as well. Been working on different grips for flat bench, but never considered another exercise altogether.

So do you do this exercise for the stretch, or hypertrophy? Done to failure?

thanks

483
484

[quote]TheDudeAbides wrote:

[quote]Akuma01 wrote:

So do you do this exercise for the stretch, or hypertrophy? Done to failure?

thanks[/quote]

Well, what kind of training doesnt cause hypertrophy? I mean if you want to be technical, i suppose these guillotines would be closer to a sarcoplasmic hypertrophy than a myofibrillar hypertrophy, but it is essentially right in between. As with Myofibrillar, your optimal range is <6reps, while with Sarcoplasmic, your reps are more around 12+. But the guillotines i treat just like any other movement, generally using 4x8s, and ramping weight up to some heavier stuff, ensuring that there is extreme eccentric focus, and pausing (moreso with the lighter weights).

485

Delts/tris/trap day! Wreckzors

Overhead EZ curlbar ext- 20/bar, 15/+20, 15/+50, 12/+90, 8/+110

Dips- 8/+25, 8/+45, 8/+70, 8/+90, 6/+115

V-Bar pressaways (double pulley system)- 8/75, 8/100, 8/130, 6/150

Overhead DB arc- 8/30, 8/40, 8/50, 7/60

1H supine Ext
SUPERSETTED WITH
1H Prone Ext - 10/30, 10/40, 8/40
SUPERSETTED WITH
Tomahawks

BB military press- 15/95, 12/135, 8/185, 8/225 --DROPSET-- 12/135, 12/95

Db laterals- 8/30, 8/40, 8/50, 8/60

Cable laterals -10/30, 10/40, 10/40
SUPERSETTED WITH
Cable Bells -8/30, 8/40, 8/40

Skiiers- 10/20, 10/30, 8/40, 8/50, 8/60

BB shrugs- 15/135, 15/225, 15/315, 12/405, 8/495, 8/585, 8/675

Feeling good. Threw the superset of Cable laterals/Bells back in because i felt it was really pulling my delt out. Also tossed BB military back in. I felt that i needed a heavy Delt movement, so i need to work them back up, as 225 is no where near where my MP should be.

486

[quote]Akuma01 wrote:
Well, what kind of training doesnt cause hypertrophy? I mean if you want to be technical, i suppose these guillotines would be closer to a sarcoplasmic hypertrophy than a myofibrillar hypertrophy, but it is essentially right in between. As with Myofibrillar, your optimal range is <6reps, while with Sarcoplasmic, your reps are more around 12+. But the guillotines i treat just like any other movement, generally using 4x8s, and ramping weight up to some heavier stuff, ensuring that there is extreme eccentric focus, and pausing (moreso with the lighter weights).[/quote]

Ha ha sorry bud, I’m not smart enough to get technical. I was thinking along the lines of it being like flyes. I do those mainly for the stretch and then hard contraction.

487

[quote]TheDudeAbides wrote:

[quote]Akuma01 wrote:
Well, what kind of training doesnt cause hypertrophy? I mean if you want to be technical, i suppose these guillotines would be closer to a sarcoplasmic hypertrophy than a myofibrillar hypertrophy, but it is essentially right in between. As with Myofibrillar, your optimal range is <6reps, while with Sarcoplasmic, your reps are more around 12+. But the guillotines i treat just like any other movement, generally using 4x8s, and ramping weight up to some heavier stuff, ensuring that there is extreme eccentric focus, and pausing (moreso with the lighter weights).[/quote]

Ha ha sorry bud, I’m not smart enough to get technical. I was thinking along the lines of it being like flyes. I do those mainly for the stretch and then hard contraction.[/quote]

Lol fair enough. Well as you can see, i also do flys, granted they are incline flys. But a Guillotine feels like a whole different stretch. The pec is a muscle that can be stimulated through either pressing or pulling (BB press vs DB fly), right? A guillotine seems like a fantastic combination of both, mainly due to where you bring the bar, Your neck. It puts the Arms more perpendicular to the body, which places a higher/stronger recruitment for the sternal head of the pectoralis major, and is ideal to stimulate the pectorals while minimizing secondary muscle involvement

488

Back/Bis

Lat Pulldown- 20/100, 15/150, 12/200, 8/250, 8/250+1P (really going to have to figure out some way to make this heavier)

Cable Row (2h, pulling to the waist)- 8/150, 8/200, 8/250, 6/250+1P

Db row- 12/70, 10/100, 8/120, 8/140

Choo Choos- 8/40, 8/60, 8/80 [At this point, The gentleman who has his pro card that i chat with walked up. He said he liked my movement, but thought we could expand on it. So i tweaked my form a little bit, and did several more sets, which were pretty damn good)- 8/60x2

BB curls- 16/bar, 12/65, 10/95, 8/135, 8/155

Preacher 1H curls (done with a straight down setup, rather than a 45degree bench, with major eccentric focus)- 8/25, 8/30, 8/35, 6/40, 4/45

Pinwheels- 8/50, 8/65, 8/80, 8/90

Behind the back Flexor BB curls- 15/bar, 12/65, 10/95

And i felt good. Wanted to get home, shower, and eat. Needed to relax…

489

So am I going to be the one who asks what the hell a choo choo is? Lol, sorry if I missed it earlier.

490

[quote]ashylarryku wrote:
So am I going to be the one who asks what the hell a choo choo is? Lol, sorry if I missed it earlier.[/quote]

Lat Pulldown station. Attach a 1h cable to it. Scoot in as close as you can, putting as much arch into your back/puffing out your chest as you can. Grip the Handle with an everted hand (palm facing outward). Then pull down, inverting your hand to where your palm is facing you at the very bottom (so basically your hand almost does a full circle rotation), being sure you dont pull inwards (IE elbow away from the body as opposed to coming down to you side).

A great movement. People getting it, or do i need to try and get a video?

491

I, for one, welcome our Choo-Choo overlords.

But seriously, I think I get it, but would you mind getting a vid if possible just so I can make sure I’m picturing it right?

Good work in here, btw.

492

Legs- Quads were feeling a little pinching still, as i tried some movements and felt it, so i tried to turn it into a Ham focused day.

Pre exhaust (GIANT SET)- 1 legged leg ext, 2 legged leg ext, 1 legged prone leg curl, 2 legged prone leg curl- 15/50x2

Squats- 15/135x2 (This is where i felt that Quad pinching, mostly at the insertions)

Box Squats- 8/135, 8/225, 8/315, 6/405, 2/455, 1/455x2

1 legged leg press (On an Angled Leg press, to replicate Front squats. Did these 1 legged because i knew i wouldnt be able to gather the plates required lol)- 8/2P, 8/4P, 8/6P, 8/8P

Glute Ham raise- 15/BW, 12/+25lbs x2, 8/+45lbs

Leg ext- 12/110, 12/170, 10/230, 8/290

Prone leg curls- 12/80, 12/125, 8/170

Hip ADD/ABD superset- 20/60, 20/80, 15/100

Those box squats felt great…Legs feel wreckzors. Food timez.

493

Chest/calves

Decline BB- 15/135, 12/225, 8/315, 8/365, 3/405 --DROPSET-- 8/315, 12/225, 8/185, 8/135

Dips- 8/+25, 8/+45, 8/+70, 8/+90

Incline BB- 8/135, 8/225, 8/315

Incline Fly- 8/35, 8/50, 8/60, 8/70

Arnold Flies- 8/50, 8/60, 8/70, 8/80

Seated calf- 20/2P, 15/4P, 12/6P, 8/7P

Standing calf- 15/405, 15/495, 12/+90, 12/+180

Got work to do. ugh

494

DTT day

BB military Press- 20/95, 15/135, 12/185, 8/225

DB laterals (yay for missing DBs)- 8/30, 8/50, 8/60, 8/70

Cable laterals
SUPERSETTED WITH- 8/40, 8/50, 8/60, 8/70
Cables bells

DB skiiers- 8/35, 8/45, 8/55, 8/65

Cables X’s 12/40, 10/50, 10/60, 10/70, 8/80

BB press- 15/135, 12/185, 12/225, 8/275, 8/315, 6/365

EZ curl Overhead ext- 15/bar+50, 12/+90, 8/+110. I wanna bump it, lol but the bar is awkward as shit to get up and overhead.

Cable Extensions Supine grip
SUPERSETTED WITH- 8/50, 8/60, 6/70
Prone Grip

Overhead DB arc- 8/30, 8/40, 5/50 (tris crapped out)

BB shrugs- 15/135, 15/225, 15/315, 15/405, 12/495, 8/585, 6/675

Walked out Drenched…Good day.

495

Is “BB press” flat bench, or is that MP again?

496

[quote]ashylarryku wrote:
Is “BB press” flat bench, or is that MP again?[/quote]

Flat bench, with hands about 8-10inch apart.

497

[quote]Akuma01 wrote:

[quote]ashylarryku wrote:
Is “BB press” flat bench, or is that MP again?[/quote]

Flat bench, with hands about 8-10inch apart.[/quote]

Whatever it is, it’s strong as hell

498

[quote]ashylarryku wrote:

[quote]Akuma01 wrote:

[quote]ashylarryku wrote:
Is “BB press” flat bench, or is that MP again?[/quote]

Flat bench, with hands about 8-10inch apart.[/quote]

Whatever it is, it’s strong as hell[/quote]

Lol just trying to get my Tris bigger

499

I enjoy reading your log. Keep it up!

500

[quote]deat wrote:
I enjoy reading your log. Keep it up![/quote]

Lol good, always nice to have someone appreciate this crap