Friday 12/16/11
Pull
Underhand Machine Pulldown + Overloaded Eccentric: 3x12
Superset: straight arm rope pulldown + underhand straight bar cable row–3x12 (+12 partials on last set of row)
Single-Arm Pulldown: 3x12
Easy Bar Curls: 3x12, 30 sec rest
Hammer Curls: 3x8, 30 sec rest
Resistance Band Curls: 60, 30, 15; 15sec rest
Resistance Band Straight Arm Pulldowns: 60, 30, 15; 15 sec rest
Sunday 12/18/11
Push 2
Bench Press + bands
(bar weight; not sure but i think band resistance was something between 120-150)
4x95
4x135
2x185
4x195
2x3x195
3x6x155
Superset: rope cable rows + hammer strength reverse shrugs–3x15
Hammer Strength OHP: 4x12
Superset: machine rear delt flyes + banded no moneys–2x30
Incline Press: 3xAMRAPx185 just 30 sec rest (DC style)–11,4,2
Doing work in here man! when exactly are you switching to a BB’ing split? And what’s the reasoning for doing it? I thought a few pages back you had said training for performance always gave you the best results, in both strength and muscle. I’m not saying its a bad idea or anything, just curious for the reasoning behind the switch.
And WTF!?!?! You’re leaving the Nation! Man, I understand your reasoning, but think how many newbs you’ve helped, like me. You may want to stay here and contribute, for the greater good of the lifting community!
[quote]Spidey22 wrote:
Doing work in here man! when exactly are you switching to a BB’ing split? And what’s the reasoning for doing it? I thought a few pages back you had said training for performance always gave you the best results, in both strength and muscle. I’m not saying its a bad idea or anything, just curious for the reasoning behind the switch.
And WTF!?!?! You’re leaving the Nation! Man, I understand your reasoning, but think how many newbs you’ve helped, like me. You may want to stay here and contribute, for the greater good of the lifting community![/quote]
I’ve just started feeling that it’s about that time to switch to a purely aesthetic focus. I’m over 220 now, will be going into 230 full speed, then decelerating things there dropping cals a little each week until I hold maintenance for 3-4 months. After that I cut down and try to score some shoots for fitness modelling.
It’s my last chance to really take advantage of my caloric surplus and I’d like to do so focusing on bringing up the “money” muscle groups like anterior and lateral delts, bis, chest, quads, calves. I like what my training has done for me thus far; however, I need to start thinking about more isolation and muscle annihilation these upcoming months. Also, it’ll be the very first time I’ve tried the 1x/week frequency. atm, I believe I’m borderline running myself into the ground as I try to do with a 2x/week frequency split in each workout what most do once/week.
I guess I didn’t think I’d helped that many younger lifters around here. Not a lot of traffic in my log. I think overall the quality of articles is dropping off as well as quality of new members. I could care less if new guys come in and can only squat 100 or bench the bar, but for crying out loud, show some drive and initiative!
[quote]jskrabac wrote:
I think overall the quality of articles is dropping off as well as quality of new members. I could care less if new guys come in and can only squat 100 or bench the bar, but for crying out loud, show some drive and initiative! [/quote]
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Monday 12/19/11
Legs 2
4" Deficit snatch grip deadlifts
5x135
5x225
3x375
10x2x315 (1 min rest)
Superset
Front Squat
5x4x225
Top 2/3 squat from pins
4x275
4x285
4x295
4x305
4x315 (2 min rest)
Superset
Seated Hamstring Curl
4x9x weight stack (numbers are worn out)
RDL
4x9x225 (90-120 sec rest)
Tuesday 12/20/11
Pull
Thibs Pulldown: 8x8, 30 sec rest
Neutral Grip Chest Supported Row: 8x8, 30 sec rest
Straight Bar Cable Pullovers: 4x12, 1 min rest
Straight Bar Cable Curls: 8x8, 30 sec rest