Wednesday: Legs
Standing calf raise machine
Me:
Friend:
19(stacks)x12
19(stacks)x12
19(stacks)x12
19(stacks)x12
lying leg curl machine
Me:
Friend:
3(stacks)x12
6(stacks)x10
9(stacks)x12
BB Back Squats
Me:
Friend:
185x10
225x8
275x6
335x8
Widow Maker BB Back Squats
Me:
Total 0 reps
Friend:
225x15
225x5
Total 20 reps
Thursday: Delts,Traps
Smith High incline presses
Me:
Friend:
95x12
115x10
135x6
160x12
DB Lateral raise
Me:
Friend:
15x12
20X10
30x12
Reverse pecs deck
Me:
Friend:
4(stacks)x12
7(stacks)x10
10(stacks)x12
Shrugs Plate Loaded Machine
Me:
Friend:
90x12
140x10
180x8
230x12
Weighted crunch machine
Me:
Friend:
95x12
110x12
125x12
155x12
Friday: Arms
in-human smith presses
Me:
Friend:
115x12
135x10
155x8
205x10
Seated Triceps Press
Me:
Friend:
35x10
45x12
55x15
pushdowns
Me:
Friend:
80x12
100x12
120x12
one-arm DB preachers
Me:
Friend:
20x12
25x12
30x10
40x10
pinwheels
Me:
Friend:
15x15
20x15
25x12
35x12
Anyway i removed the third bicep excercise, because by then by biceps are spent anyway. I’ll just add more sets to the first 2 excercies to compensate.
Monday: chest/back
DB incline bench
Me:
Friend:
35x12
45x10
55x10
DB flat bench
Me:
Friend:
45x12
55x10
65x10
Lat pull-down machine
Me:
Friend:
90x12
105x12
120x10
150x12
DB rows
Me:
Friend:
35x12
45x12
55x12
Reverse pecs Dec
Me:
Friend:
4(stacks)x12
6(stacks)x10
8(stacks)x8
10(stacks)x12
I bumped up the weights used in flat DB bench. I’m not sure if im really feeling it in the chest as much as regular bench but my left arm is definetly weaker and needs to be brought up. I just really hope this carries over to my BB bench. I figure if i can press out the 90 lbs DB then i can try a 225 lb bench.
If you have trouble progressing, try to go, for example:
[quote]
in-human smith presses
Me:
Friend:
115x12
135x10
155x8
205x10 [/quote]
225
235
no need to go to failure on the 205 and 225 sets, but you can if you want.
Just basically keep going heavier after your regular top set and see where you end up. Do that on 1 exercise per muscle group per session maybe, no need for max singles either… You get the idea.
[quote]Cephalic_Carnage wrote:
If you have trouble progressing, try to go, for example:
in-human smith presses
Me:
Friend:
115x12
135x10
155x8
205x10
225
235
no need to go to failure on the 205 and 225 sets, but you can if you want.
Just basically keep going heavier after your regular top set and see where you end up. Do that on 1 exercise per muscle group per session maybe, no need for max singles either… You get the idea.
[/quote]
By the way i left you a question in your thread. Also out of curiosity how much do you BB squat for your heavy set? Damn i really hope DB benching has a carry over to my BB benching otherwise i will have wasted so much precious time when i do switch back to regular benching.
Also Matthaeus has sorta…well quit. Not sure if this is temporary cause of school starting last week but anyway i’ll be taking over this log and account.
Wednesday: Legs
Standing calf raise machine
Me:
Friend:
19(stacks)x12
19(stacks)x12
19(stacks)x12
19(stacks)x12
lying leg curl machine
Me:
Friend:
4(stacks)x12
6(stacks)x10
8(stacks)x8
10(stacks)x12 (last few were sloppy)
BB Back Squats
Me:
Friend:
185x10
225x8
275x6
335x8
Widow Maker BB Back Squats
Me:
Total 0 reps
Friend:
225x15
225x5
Total 20 reps
Anyway myu back has been a little sore these last few days, guess i slept funny. So i didnt bump up the weight to 345 for squat. However i will attempt 345 next week…not like my squat is in danger of being low for 4 months of training anyway.
[quote]Matthaeus wrote:
Cephalic_Carnage wrote:
If you have trouble progressing, try to go, for example:
in-human smith presses
Me:
Friend:
115x12
135x10
155x8
205x10
225
235
no need to go to failure on the 205 and 225 sets, but you can if you want.
Just basically keep going heavier after your regular top set and see where you end up. Do that on 1 exercise per muscle group per session maybe, no need for max singles either… You get the idea.
By the way i left you a question in your thread. Also out of curiosity how much do you BB squat for your heavy set?[/quote] My training is a little different now. I got 660 to parallel for a single last squat session, which kind of surprised me (I had done several multi-rep sets before that single, and my previous best was 655x1 after a regular PL warm-up). Felt awful on the hips though and it’s still not so great for my weight…[quote] Damn i really hope DB benching has a carry over to my BB benching otherwise i will have wasted so much precious time when i do switch back to regular benching. [/quote] If you progress far enough with the DB’s, your regular bench WILL increase. However, the first 1-2 times you do it again you may be disappointed at first, but it’s going to shoot up fairly fast, weight-wise, after that. [quote]
Also Matthaeus has sorta…well quit. Not sure if this is temporary cause of school starting last week but anyway i’ll be taking over this log and account.[/quote]
Shame. Oh well, say hi to him from me. You guys don’t have it easy, food-wise… Just gotta make the best of the situation and improvise.
[quote]Matthaeus wrote:
Wednesday: Legs
Standing calf raise machine
Me:
Friend:
19(stacks)x12
19(stacks)x12
19(stacks)x12
19(stacks)x12
lying leg curl machine
Me:
Friend:
4(stacks)x12
6(stacks)x10
8(stacks)x8
10(stacks)x12 (last few were sloppy)
BB Back Squats
Me:
Friend:
185x10
225x8
275x6
335x8
Widow Maker BB Back Squats
Me:
Total 0 reps
Friend:
225x15
225x5
Total 20 reps
Anyway myu back has been a little sore these last few days, guess i slept funny. So i didnt bump up the weight to 345 for squat. However i will attempt 345 next week…not like my squat is in danger of being low for 4 months of training anyway.[/quote]
Do you mean your lower or upper back?
[quote]Cephalic_Carnage wrote:
Matthaeus wrote:
Wednesday: Legs
Standing calf raise machine
Me:
Friend:
19(stacks)x12
19(stacks)x12
19(stacks)x12
19(stacks)x12
lying leg curl machine
Me:
Friend:
4(stacks)x12
6(stacks)x10
8(stacks)x8
10(stacks)x12 (last few were sloppy)
BB Back Squats
Me:
Friend:
185x10
225x8
275x6
335x8
Widow Maker BB Back Squats
Me:
Total 0 reps
Friend:
225x15
225x5
Total 20 reps
Anyway myu back has been a little sore these last few days, guess i slept funny. So i didnt bump up the weight to 345 for squat. However i will attempt 345 next week…not like my squat is in danger of being low for 4 months of training anyway.
Do you mean your lower or upper back?
[/quote]
My lower back was sore but most of the soreness had subsided by the time leg day rolled around. It was not realted to training i woke up monday morning with a stiff lower back.
[quote]Cephalic_Carnage wrote:
Matthaeus wrote:
Cephalic_Carnage wrote:
If you have trouble progressing, try to go, for example:
in-human smith presses
Me:
Friend:
115x12
135x10
155x8
205x10
225
235
no need to go to failure on the 205 and 225 sets, but you can if you want.
Just basically keep going heavier after your regular top set and see where you end up. Do that on 1 exercise per muscle group per session maybe, no need for max singles either… You get the idea.
By the way i left you a question in your thread. Also out of curiosity how much do you BB squat for your heavy set? My training is a little different now. I got 660 to parallel for a single last squat session, which kind of surprised me (I had done several multi-rep sets before that single, and my previous best was 655x1 after a regular PL warm-up). Felt awful on the hips though and it’s still not so great for my weight… Damn i really hope DB benching has a carry over to my BB benching otherwise i will have wasted so much precious time when i do switch back to regular benching. If you progress far enough with the DB’s, your regular bench WILL increase. However, the first 1-2 times you do it again you may be disappointed at first, but it’s going to shoot up fairly fast, weight-wise, after that.
Also Matthaeus has sorta…well quit. Not sure if this is temporary cause of school starting last week but anyway i’ll be taking over this log and account.
Shame. Oh well, say hi to him from me. You guys don’t have it easy, food-wise… Just gotta make the best of the situation and improvise.
[/quote]
660 lbs huh…hmmmm more then i expected actually lol. By the way is it possible to get the name of my account changed, they dont seem to have a forum for technical difficulties.
[quote]Matthaeus wrote:
Cephalic_Carnage wrote:
Matthaeus wrote:
Cephalic_Carnage wrote:
If you have trouble progressing, try to go, for example:
in-human smith presses
Me:
Friend:
115x12
135x10
155x8
205x10
225
235
no need to go to failure on the 205 and 225 sets, but you can if you want.
Just basically keep going heavier after your regular top set and see where you end up. Do that on 1 exercise per muscle group per session maybe, no need for max singles either… You get the idea.
By the way i left you a question in your thread. Also out of curiosity how much do you BB squat for your heavy set? My training is a little different now. I got 660 to parallel for a single last squat session, which kind of surprised me (I had done several multi-rep sets before that single, and my previous best was 655x1 after a regular PL warm-up). Felt awful on the hips though and it’s still not so great for my weight… Damn i really hope DB benching has a carry over to my BB benching otherwise i will have wasted so much precious time when i do switch back to regular benching. If you progress far enough with the DB’s, your regular bench WILL increase. However, the first 1-2 times you do it again you may be disappointed at first, but it’s going to shoot up fairly fast, weight-wise, after that.
Also Matthaeus has sorta…well quit. Not sure if this is temporary cause of school starting last week but anyway i’ll be taking over this log and account.
Shame. Oh well, say hi to him from me. You guys don’t have it easy, food-wise… Just gotta make the best of the situation and improvise.
660 lbs huh…hmmmm more then i expected actually lol. By the way is it possible to get the name of my account changed, they dont seem to have a forum for technical difficulties.[/quote]
There is a tech forum… Look at the very bottom of the page, it’s in-between “Acceptable Use Policy” and “800-525-1940”
Here’s the link:
Friday: Arms
in-human smith presses
Me:
Friend:
115x12
135x12
155x10
205x6
225x8
Seated Triceps Press
Me:
Friend:
40x10
50x12
60x15
pushdowns
Me:
Friend:
80x12
100x12
120x12
one-arm DB preachers
Me:
Friend:
20x12
25x12
30x10
40x10
pinwheels
Me:
Friend:
15x15
20x15
25x12
35x12
Monday: chest/back
BB incline bench
Me:
45x12
65x10
95x8
105x10
Friend:
65x12
95x10
115x10
145x10 (easy)
BB flat bench
Me:
75x12
95x10
115x3 (pussy)
Friend:
95x12
135x10
185x7 (BOOYAH!)
Lat pull-down machine
Me:
75x12
90x10
105x10
120x12
Friend:
90x12
105x12
120x10
150x12
DB rows
Me:
35x12
45x12
55x10
Friend:
45x12
55x12
65x10
Reverse pecs Dec
Me:
3(stacks)x12
6(stacks)x12
9(stacks)x9
Friend:
4(stacks)x12
6(stacks)x10
8(stacks)x10
10(stacks)x12
Wednesday: Legs
Standing calf raise machine
Me:
Friend:
19(stacks)x15
19(stacks)x15
19(stacks)x15
19(stacks)x15
lying leg curl machine
Me:
Friend:
4(stacks)x12
6(stacks)x10
8(stacks)x8
10(stacks)x10
BB Back Squats
Me:
Friend:
185x10
225x8
275x6
345x8
Widow Maker BB Back Squats
Me:
Total 0 reps
Friend:
225x20
Total 20 reps
Thursday: Delts,Traps
Smith High incline presses
Me:
Friend:
95x12
115x10
135x8
165x12
DB Lateral raise
Me:
Friend:
15x12
20X10
25x8
30x12
Reverse pecs deck
Me:
Friend:
4(stacks)x12
6(stacks)x10
8(stacks)x10
10(stacks)x12
Shrugs Plate Loaded Machine
Me:
Friend:
140x12
180x10
230x8
270x6 (lost grip)
Weighted crunch machine
Me:
Friend:
105x12
120x12
135x12
165x12
Last weeks shoulder workout didn’t seem to go through.
Friday: Arms
in-human smith presses
Me:
Friend:
135x12
185x10
225x8
235x4
Seated Triceps Press
Me:
Friend:
40x15
50x15
60x12
70x12
pushdowns
Me:
Friend:
80x12
100x12
120x12
one-arm DB preachers
Me:
Friend:
25x12
35x10
45x10
pinwheels
Me:
Friend:
15x15
25x12
35x12
I started to slide up the bench when doing my in-human smith presses. May have been able to get a few extra reps on 225 and 235. I guess I’ll have to get my arms more under the bar so i don’t slide.
Monday: chest/back
DB incline bench
Me:
Friend:
40x12
50x12
60x10
BB flat bench
Me:
Friend:
50x12
60x12
70x0
70x0
Lat pull-down machine
Me:
Friend:
90x12
105x10
120x8
150x12 (better form)
DB rows
Me:
Friend:
50x12
60x12
70x10
Reverse pecs Dec
Me:
Friend:
4(stacks)x12
6(stacks)x10
8(stacks)x10
10(stacks)x12
Looks like i got a little to ambitious with pressing out those 70 lb dumbbells. I struggled to even get them into position and pressing from the bottom part of the movement is harder then pressing from the top part. Still two weeks ago i banged out 10 reps with the 65 lb dumbbells can’t believe i couldn’t even press the 70 lbs once…yep pretty disappointing.
Wednesday: Legs
Standing calf raise machine
Me:
Friend:
19(stacks)x15
19(stacks)x15
19(stacks)x15
19(stacks)x15
lying leg curl machine
Me:
Friend:
4(stacks)x12
6(stacks)x10
8(stacks)x8
10(stacks)x12
BB Back Squats
Me:
Friend:
185x10
225x8
275x6
345x8
Widow Maker BB Back Squats
Me:
Total 0 reps
Friend:
225x20
Total 20 reps
In the locker room before the workout me and the biggest guy in the gym started talking about training. This guys a beast, been training 5 years and is my height at a lean 250 lbs. When i asked him how he got that way he said he got up to a 300 lbs before he cut down to a lean 250. Guess that’s another point for the bulkers and this guy is in his 40’s.
Thursday: Delts,Traps
Smith High incline presses
Me:
Friend:
95x12
115x10
135x8
185x12
DB Lateral raise
Me:
Friend:
15x12
20X10
25x8
30x12
Reverse pecs deck
Me:
Friend:
4(stacks)x12
6(stacks)x10
8(stacks)x10
10(stacks)x12
Shrugs Plate Loaded Machine
Me:
Friend:
140x12
180x10
230x8
270x5 (lost grip)
270x7
Weighted crunch machine
Me:
Friend:
105x12
135x12
165x12
195x12