411.5P/500C/104.5F —> 4586.5
Incline (on smith)
245#x5
255#x5
265#x5
285#x5
315#x5
Decline Hammer Strength Press
180#x12
270#x12
360#x6/270#x5/180#x5
Cable X-Overs
60#x12
80#x12
120#x12
160#x15
Cable Tri Pushdowns
90#x20
100#x15
130#x20
170#x12
170#x10/130#x5/100#x5
DB PJR’s
50sx12
55sx12
55sx10
*slow tempo, deep stretch, hard squeeze at peak
CGBP (smith)
135#x10
185#x10
185#x7
DB Lateral Raises
35sx12
40sx12
45sx8
Machine OH Tri Extensions
205#x12
220#x10
235#x7
400/450/93.5 —> 4241.5
Front Squat
185#x5
205#x5
225#x5
235#x5
250#x5 (last rep paused at bottom)
*all reps felt fine and could def be more weight, but I recently reaggravated my back doing yardwork and didn’t wanna over do it.
Leg Press (John Meadows Style)
340#x15 (3 sec neg)
340#x15 (3 sec neg)/290#x10 (3 sec neg)/200#x25 (close stance constant tension)
Machine Leg Press (John Meadows)
112#x20 (constant tension)
136#x15 (c.t.) + 5 deadstop reps
136#x10 (c.t.) + 10 ds reps
160#x5 (c.t.) + 15 ds reps
*weight looks awful low, but this machine doesn’t go but to like 250# and the resistance it provides is great stimulation…used close stance
Prone Leg Curl (Boss Hogg Style)
130#x10/5/5/4
Standing Calf Raises + 1-Legged Leg Extensions + Seated Leg Curl
125#x12 + 40#/40#x10 + 80#x10
200#x12 + 50#/50#x10 + 100#+x12
225#x12 + 60#/60#x10 + 120#x12
Standing Calf Raises
250#x12
275#x12
300#x8/200#?100#
3/24
Had killer back/bi/tri workout. Pump was so intense it was almost painful. I am trying a new approach with these arms. VOLUME.
3/26/2011
Front Squat
195#x5
215#x5
235#x5
245#x5
265#x5
*had more in tank but lower back has been very iffy lately…not wantin to reaggravate that disc
Leg Press (John Meadow’s style)
360#x15
360#x15/270#x10/180#x25
Leg Curl (Boss Hogg Style)
140#x12/x6/x4/x4
1-Leg Machine Leg Press (John Meadows)
155#x20
195#x15 + 5 deadstop reps
275#x10 + 10 deadstop reps
315#x5 + 15 deadstop reps
3/27
Chest/Tri
Flat Bench
315#x5
335#x5
365#x5
*no spotter, so didn’t go any higher…also due to past pec tendon problems on the right side, I am limiting volume on the flat…I have not flat benched heavy in MONTHS, so we will see how I can progress…absolutely no pain today!
Hammer Strength Incline Press
180#x12
270#x12
360#x8
360#x4/270#x4/180#x4
Cable X-Overs
70#x12
100#x10
115#x10
Cable Tri Pushdowns (v-attach)
100#x12
115#x12
130#x12
145#x6/60#/40#
Decline CGBP
135#x12
155#x10
175#x8
135#x20
*first three sets 3012 tempo
DB PJR’s
60sx12
70sx10
80sx10
Machine OH Tri Ext
200#x10
210#x12
220#x5/140#x3
3/28
400/516/85 —> 4429
Back/Bi/Forearm
Pullovers
70#x10
130#x10
200#x12
Close Grip Lat Pull Down
130#x10
160#x10
190#x10
220#x6
Pullups (assisted)
+50# x 12, x 10 (Wide Grip)
+50# x 8, x5 (parallel grip)
Cable Rows (w/Pro Bar)
100#x12
160#x12
205#x12
235#x10
1-Arm Machine Rows (close grip)
120#x10x4
Incline T-Bar Row (underhand grip)
45#x12
90#x12
135#x10
Rear Delt Flyes
110#x10
140#x10
160#x10
DB Preacher Curls
50sx12, 40sx12 (Hammer Grip)
50sx8, 40sx12 (reg grip)
Incline DB Curl
25sx10x4
(23 sets reg grip, 2 sets hammer, slow tempo constant tension, big squeeze and hold at peak)
Reverse Machine Preacher Curl
3 sets 10
Wrist Curls
3 sets 15
Various forearm work with DBs
Back is feeling better since I am taking precautions.
275 for 5 on front squat with ease. Hope to hit towards 300 soon.
Also hit 405 for 3 on flat bench, however, re-tweaked that damn pec tendon so I am done with flat for a long time once again. Oh well.
Been extremely busy, still on it though.
Recently just hit 315 for 5 on front squats, which I was pretty happy about. My goal is 405 for at least one. I’ll get there one day.
Most recent workout:
4/18
Bodyweight @ 219.2
403/550.5/103.5 —> 4745.5 cals
Incline
225#x5
275#x5
295#x5
315#x5
340#x5
Decline Hammer Strength
90#x12
180#x12
270#x12
360#x9
1-Arm Pec Dec
100#x12/12
120#x12/12
150#x12/12
170#x12/12
Skull Crushers (straight bar)
95#x20
115#x12
135#x10
Tri Pushdowns (V-Attachment)
100#x20
130#x20
150#x20
170#x20
Machine OH Tri Extension
205#x10x2
235#x10
250#x11
DB Rear Delt Fly
25sx20x3
DB Rear Delt raises (exercise I kinda made up)
15sx12x3
4/19
Bodyweight @ 219.2
420.5p/551.5c/92f —> 4716 cals
Front Squat
185#x5
225#x5
255#x5
285#x4
325#x4
*on my last set, both biceps locked up and since I had no spotter, I didn’t try for a fifth rep…I think I am good for it tho
1-Leg Machine Leg Press
3 sets 10
1-Leg Leg Extensions
9 total sets of 20 reps, neutral/toes out/toes in for each weight used
Leg Curl
120#,130#,140#x10
Standing Leg Curl
3 sets 10
Standing Calf Raises
5 sets
Ok, so its been a while but I am back to logging. I have had an up and down 2011…won’t get into that here.
Nonetheless, I have not strayed away from my routine. I am currently sitting at 210.0 and four weeks into a 18 week long cut for my honey moon. After that, I will assess my physique and see about posssssibly competing. I just do not think I am ready, but I ain’t getting any younger.
I bulked up to 220, got a little fatter than I wanted. Maintained for a while and lost some water due to the reduction in carbs to about 215.
Macros thus far are at:
300/265/60
Trying a less volume approach since I have been pretty high volume for some time. For the first time in a long time, I am getting sore again. I would work out balls out, get stronger/bigger, but found it hard to get sore very often. I know DOMS is not an indicator of growth or effective workout, but its nice every now and then. Now I am doing something similar to what KingBeef used to do, and I think its a nice change.
Bodyweight @ 210.0
Good Mornings
65#x10
85#x10
105#x8
Prone Leg Curls
140#x8
160#x9
Seated Leg Curl, 1 Leg
50#x8/8
80#x9/9
Front Squat
185#x5
225#x5
245#x6
*heels elevated, no lockout
Reverse Lunges, Smith Machine
115#x10/10
135#x10/10
Leg Press, Wide
450#x20
Hammer Strength Leg Extension, 1 Leg
27.5#x10
*squeeze at peak
Leg Press Calf Raises, DC Style
270#x12
*4 minutes of constant tension
Chest/Delt/Tri
Flat Bench
275#x5
395#x5
330#x5
*had more in tank on last set, but didn’t have a spotter so opted to not risk it
Incline Hammer Strength
270#x8
360#x8
Weighted Dips
bwt+90#x10
bwt+135#x6
Cable Lateral Raises
40#x8/8
70#x4/4
DB 6-ways
15sx8
Rope Tricep Pushdowns
30#x20
40#x15
60#x10
*focused on hard contraction
Machine OH Tri Extension
175#x10
220#x12
Treadmill on incline @ 32 minutes
1/5/2012: Hill sprints HIIT style
1/6: Back/Bi
ProBar Lat Pull Downs
130#x8*
175#x8*
220#x10
*one second squeeze and contract
Incline T-Bar
45#x8
90#x8
160#x8
*1 sec squeeze on each rep and set
Rack Chins
bwtx10
bwtx6 Partials
*explode up, squeeze, slow descent
ProBar Cable Row
190#x8
220#x8
250#x10
DB Rear Delt Flyes
15sx20sx3sets
Rope Face Pulls
3 sets 20
DB Pinwheel Curls
20sx12
35sx13
*squeeze at peak for 1-2 seconds on each rep
Incline DB Curls (hammer grip)
25sx12/12
40sx12/12
1-Arm DB Preacher Curl
35sx12/12
1-Arm Machine Preacher Curl
20#x20/20
Treadmill on Incline @ 42 minutes
**Been having a nagging left bicep tendon. Trying to work around it. When I thinks its healed, something crazy like heavy presses reaggravates it.
1/7: Shoulder/Tricep
Seated OH Press
185#x5
205#x5
225#x3 1 spotted rep
*the way this is set up at my gym has one thing I like but don’t like…since the rack in in front of you, you have to start each set from a deadstop
JM Press (smith)
185#x8
205#x6
225#x7
Rope Tricep Pushdown
120#x8
140#x8
Machine OH Tri Extension
205#x8
250#x19
Serratus Crunches
3 sets 12
Cable oblique “swings”
1x15
1/8: Hill sprints HIIT style
Macros have been tighter than a spandex suit on Oprah. Bodyweight is down to 208.4, and energy levels are thru the roof!
You’re really effin strong dude. I’ll be following.
[quote]Spidey22 wrote:
You’re really effin strong dude. I’ll be following.[/quote]
Thanks man, I still got a ways to go to get to the strength level I was at, as well as where I want.
GM’s
65#x10
85#x10
105#x10
*focused om deep stretch in hams
Prone Leg Curl
140#x8
175#x7
Seated Leg Curl, 1 Leg
60#x10/10
80#x10/10
Front Squat
185#x5
225#x5
250#x6
*heels elevated, no lockout
Leg Press
450#x20
540#x20
Smith Reverse Lunges
115#x12/12
Machine Leg Press Calf Raise
x12, under tension @ ~3:00
Cable Preacher Curls
25#x20
35#x20
45#x15
Lying Cable Curl
55#x10, x12
*done on row station
Bodyweight @ 208.4, and 209.2 today.
Chest/Tri
Flat Bench
275#x5
310#x5
335#x5
*getting my strength back while losing fat is awesome
Incline Hammer Strength PRess
290#x8 (3pps+10ps)
370#x8 (4pps + 5ps)
Incline Cable Fly
30#x20/20
40#x12/12 / 20#x7/7
*flex and contract hard
1-Arm Side Cable Tri Extensions
40#x15/15
60#x12/12
JM Press (smith)
185#x8
*tris too dead from pressing no mas!
Tricep Rope Extension (done on knees)
60#x20
70#x12 RP x5
*like the ROM and the constant tension these produced
Machine OH Tri Extension
250#x13
Serratus Crunches
+10# DBs x 12x 5 sets
Planks
1 set @ 1 minute
Incline Treadmill Walk @ 45 minutes
Things have been progressing quite nicely. I just completed a refeed to restore my glycogen/leptin levels and to rev up my metabolism. I consumed 450 carbs and still lost on the scale, all while looking even leaner in the mirror, as well as fuller! Refeed #1 = SUCCESS!
Strength levels have been increasing as well. I attribute this to my low volume training approach for this cut phase.
Here is yesterday’s workout.
Back/Biceps/Forearms
Pro Bar Lat Pulldown
145#x8
175#x8
235#x8
Pendlay Rows
185#x5
205#x5
235#x5
*first time doing in a long time…should have upped weight
Machine Pullovers
160#x10
200#x10
Close Grip Row
115#x10
160#x8
190#x10
*focused on stretch and squeeze
DB Rear Delt Fly
15sx20
20sx15x3
Face Pulls
4 sets of 15
Machine Preacher Curl
40#, 40#, 70# x10
*focused on squeeze and used slow tempo
Lying Cable Curl
40#x10
55#x12
25#x20
Hammer DB Incline Curl
20sx20
DB Holds
5 sets
Brisk walk @ 25 minutes (lunch session), Incline treadmill @ 25 minutes (gym0
Bodyweight @ 207.8
Did light shoulders and abs on 1/14 and hill sprints on 1/15
Chest/Delt/Tri
Flat Bench
275#x5
305#x5
345#x5
Incline Cable Flys
40#x15 LR
50#x15 LR
70#x9 LR + forced rep
Guillotine Press
135#x20
185#x15
225#x11
Seated Dumbbell Lateral Raises
20sx12
35sx12
DB 6-ways
15sx8
Rope Tricep Pushdowns
3 sets 20
French Presses
120#x8
140#x6
Incline treadmill @ 45:00
Bodyweight @ 207.4 this morning.
Legs
Good Mornings
65#x8
85#x8
115#x8
*not concerned with weight, I focus on the stretch in my hams
Prone Leg Curls
140#x8
175#x6
Seated Leg Curls
90#x10 LR
Front Squat
185#x5
225#x5
260#x5
*heels elevated on plates, and no lockout…constant tension = insane quad stimulation
Leg Press
630#x20
*brutal…thought I was dead at 10, but went to my happy place and ignored the pain
Hammer Strength Leg Extension
25# x15/15
35# x12/12
Hanging Knee Raises
3 sets of 12
1/18 HIIT/Off
1/19
Back/Bi
Pendlay Rows
225#x5
235#x5
255#x5
ProBar Lat Pull Downs
145#x8
190#x8
250#x6 (entire stack)
Close Grip Cable Rows
115#x8*
160#x8*
205#x10
*first two sets stretch, and squeeze for 1-2 s at peak
Close Grip Lat Pull Down
115#x12*
115#x8 + 3*
*slow tempo?.squeeze hard, and slow eccentric
Incline T-Bar Row (underhand grip)
90#x20 x 2 sets
DB RDF
15sx20
20sx15
25sx15
Face Pulls
3 sets 20
Lying Cable Curl (V-bar)
40#x15
55#x12
70#x10
*strict form, squeeze hard at peak
Cable Conc. Curl
20#x15 LR*
30#x15 LR
40#x10 LR
*squeeze and hold at peak 3 seconds
Plate Curls
25#x20 LR x 2 sets
*grip plates thru hole and curl?utilized different angles?.nice pump
Incline Treadmill @ 45 minutes
Bodyweight @ 207.2
Haven’t logged in a bit…
Back/Bi/Forearm
Pendlay Rows
225#x5
245#x5
260#x5
ProBar Lat Pulldown
160#x8
205#x6
250#x7 PR
Close Grip Cable ROw (handles)
115#x10
160#x8
205#x10
*perfect form, squeeze at peak
CG Lat Pulldown
115#x10
130#x10 + Lat Stretchers @ 55#x10
*fought eccentric each rep
Incline T-Bar Row
90#x20
135#x13
*short rest, underhand grip
Rear Delt Shrugs
905#x10
115#x10
*I guess this is what you call them…they really activate my RDs. Done with a pause and squeeze at peak contraction.
DB Rear Delt Fly
15s x 15 x 3sets
Face Pulls
3 sets 20
Lying Cable Curl (V-bar)
40#x15
70#x12
85#x10
Spider Curls
40#x15
50#x12
60#x10
Cable Concentration Curls
20#x20 LR
30#x15 LR
Standing Cable Curls
20#x20 LR
Forearms (various wrist curls, reverse w.c., etc)
Treadmill @ 45 minutes
Bodyweight @# 207.0
**Dropped macros today as weight has been steady for a while. I am looking leaner, but still a good time to drop. Trying to get creative on curl excersises as this bicep tendon still nags me.