[quote]Spidey22 wrote:
Great work in here man. I don’t know how this log doesn’t get more traffic. Heavy lifting + lean physique, what else could people want? lol[/quote]
Haha its all good. I don’t post a lot on the site so may be why. I use this as an easy way to track my progress. Thanks for the compliments.
I have gotten fairly lean, hit 196 range, so I decided to up calories slightly and up cardio. We’ll see what happens.
Delts on W and cardio @ 45 min…don’t have to do much to stimulate delts, they grow like nothing else on me. Wish other body parts were the same way!
Back 3/22
Pendlays
185#x8
225#x6
255#x6
295#x4
*stopped last set because was losing form
Lat Pulldown
115#x10
145#x10
175#x8
220#x8
Incline T-Bar
45#x8
90#x10
135#x8
180#x10
*sets 1-3 slow neg, squeeze at peak…last set explosive
CG Lat Pull
100#x12
115#x10
130#x7
145#x7
*focused hard on flaring lats out and getting contraction…nice pump in lats
1-Arm Machine Row + Cable 1-Arm Lat Pulls
100#x10 LR + 20#x20 LR
120#x8 LR + 50#x20 LR
*lat pulls never done before, but sit on knees with cable in each hand…squeeze lats. surprisingly got good contraction from these. will up w8 next time
Stand DB Curl + DB RDF
20sx8 LR + 15sx30
3s0x8 LR + 20sx20
40sx8 LR + 25sx15
55sx4 LR (didn’t rest long enough, losing form and focus)
Machine Skull Crushers/Extension + DB Pinwheels
2x15, 1x18 + 3x12
*the extensions are done on a dip/pullup machine…I use the the place where you put your feet to get the right angle and do a modified extension…NAILS long head
20 min cardio @ lunch, 30 cardio post workout
Was sporting an insane pump today. Lifting partner pointed out that my veins were coming out in my lats.
Squats
275#x20
*brutal…haven’t back squatted in some time, and the PC took a beating…strength there, conditioning not as much
1-Legged Machine Leg Press
2x12 LR (low)
2x12 LR (high)
*kept constant tension…used different portions of the platform, high and low
Leg Extensions
2x20 LR
*second set had to use assistance to eek out reps
Extreme Fascia Stretching
3x:30
*painful to say the least
Lying Leg Curl
100#x12
130#x10
150#x10/x4/x3/x3 (20 total reps)
Standing Leg Curl
2x12 LR
1x8 LR
Seated Calf Raises
6 sets 12
*slow descent, explode and contract at peak
25 minutes walk during lunch, 20 minutes post workout
*My walks during lunch are actually pretty taxing. I work in Asheville, NC, where the elevation is around 2,200’ above sea level. Consequently, there are lots of hills!
Flat Bench
275#x5
295#x3
315#x3
335#x3
*all reps were smooth and fast…focusing on moving weight as fast as possible
Incline Hammer Strength
180#x12
230#x12
270#x8
Guillotine Bench Press + Cable X-over
135#x12 + 50#x12 LR
155#x12 + 60#x12 LR
165#x12 + 70#x12 LR
*nice stretch/contraction on guillotines…very good pump from this super set
Straight Bar Skull Crushers
85#x12
95#x12
115#x8
Assisted Pullup/Dip Machine Tri Extensions
3x10
Cordova Extensions
3x10 LR
Cardio @ 20 minutes
Looked really full and pumped at end of the day. Even the fiancee mentioned it and that’s rare for her to hand out compliments like that to me, lol.
Flat Bench
225#x5
275#x5
315#x5
340#x3
*last set was easy…only reason I didn’t go for 4 or possibly 5 is because I started losing rep speed, and b/c of my previous pec injuries I wasn’t going to chance it
Incline HS Press
180#x12
230#x10
270#x8
320#x8
Guillotine Bench + Standing Cable Pec Extensions
135#x20 + 20#x15
155#x15 + 20#x15 x 2 sets
*the standing cable pec extensions are brutal on my pecs…INSANE pump
Rope Tri Extensions
3x20
JM Press
3x10
Machine Dip/Pullup Assist Tri Extensions
3x20
*these blow up my tris like whoa
Incline HS
2 pps x 8
2 pps + 25pps x 8
3 pps x 8
3 pps + 25pps x 8
Decline CGBP
135#x12
155#x12
175#x12
*constant tension and focused on feeling contraction in triceps
Assisted Dip/Pullup Machin Extensions
3 x 20
Pec Dec
2 x 12
Standing Cable Fly Extensions
2 x 10
Cable Tri Extensions
3 x 12
Machine OH Tri Extension
1x50
Felt like ass this evening, not sure why…very lethargic and almost sick feeling. Figured I would be weaker, but the strength was there. Got a nice pump, and called it a day. Workout in about an hour flat.
I have been in St. Lucia honeymooning. Now back to reality.
I have reassessed my physique and think I will add a little mass before another cut. I am pretty lean, and will keep things very slow. ~ <1/2 lb/wk would be realistic.
Barbell Rows
185#x8
195#x8
215#x8
225#x8
*done with strict form, underhand grip…not used to the grip but I will adjust quickly
*not worried about weight, focusing on MMC
Lat Pull Downs
145#x8
160#x8
175#x8
205#x8
*strict form and contractions
Deadstop DB Row
90sx12 LR
100sx10 LR
CG LPD
115#x12
130#x9
*short rest…focused on squeezing and flaring lats
1-Arm Cable Row + Machine Pullover
55#x12 LR + 100#x12
70#x10 LR + 110#x10
Cambered bar curl
60#x10
80#x10
90#x8
100#x8
*short rest…strict form and nice squeeze
Incline DB Curl
20sx10 LR
25sx8 LR
30sx10 LR
*very short rest…nice contraction…huge pump
Incline DB Press
70sx10
80sx10
*slow descent…super deep stretch
Cable Fly
2x10
Standing Cable Fly/Press
3x20
Cordova Extensions (Warmup)
2x20 LR
Skull Crushers
70#x10
90#x10
110#x8
120#x9
Tricep Rope Splay
3x10
Standing Assisted Dip Machine Press Downs
3x20
Insane pump today. I changed my general approach to chest and didn’t worry about weight. Since my delts often take over, I decided to drop the weight and slow down the reps to get the MMC in my chest…worked like a charm.
Haven’t posted in a long time, but I have been on it. Done some very high volume training and gained some mass, but it’s time for a change. I am gonna give a go at DC training. Currently near 220 pounds, trying to get to 230.
I then plan on reassessing things and picking a contest and getting on stage.
Since I am only on Week 2 of DC, I’ll post everything.
Calves/Hams/Quads
Leg Press Calf Raises
360#x12
*1 rep = squeeze at peak for 1-2 sec, 5 sec lower, hold stretched for 15 sec
Lying Leg Curl
Entire stack x 16, RPx3, RPx3, RPx3
Static hold at 30 seconds
Ham stretches at 60 seconds each
Squats
405#x5
275#x20
*the widowmaker set felt like cardio…now that I have felt heavier weight on my back again, I think I’ll go for 405 for 10 next time I do squats.
Standing Calf Raises
200#/10 DC reps
*Time under tension just over 3 minutes
Seated Leg Curls
170#x12/RPx2/RPx2 = 16 Total Reps
Leg Press
900#/6
720#/20
*Do not think I was really warmed up for the heavy set as much as I should have been, because I know I am good for at least 12 but the 6 killed me