FarmerBrett - Thank you for the kind words.
I know the scene you speak of and I hate that part too. ARRRRRGH is right, I hope in my life I’m never that guy.
Cycle 5 Week 4 - Tuesday 6/28/11 (Lower Body Pressing)
Went ahead with big jump for leg press. Felt great after.
Front Squat:
*Warm-Ups
155x3
115x3
135x3
155x3
115x3
Standing Calf Raise:
220x10
230x10
240x10
Leg Press:
*Warm-Ups
400x3
360x3
380x3
400x3
360x3
Seated Calf exercise using Leg Press Machine:
180x10
200x10
200x10
Decline Bench:
*Warm-Ups
245x3
255x3 (To see if I could, and did)
240x3
245x3
235x3
I read somewhere about the lightbulb look for guys (Big on top and scrawny little legs, may have been on T-NAT somewhere) and I don’t want that. Usually not to thrilled on legs days but trying to give them more focus now.
Cycle 5 Week 4 - Wednesday 6/29/11
Bi’s and Lat’s… tricep… and tibialas anterior =)
Exercise for today, performed in this order:
Standing Lat Pull Down:
52.5kg x 8
57.5kg x 8
62.5kg x 8
67.5kg x 8
Cross Body Hammer Curls:
*Warm-Ups
40x10
40x10
40x10
Pull-Ups:
BWx5x3
EZ Bar Preacher Curl:
85x8 4 upper partials
85x8 4 upper partials
85x8 4 upper partials
Wide Grip Lat Pull Down:
165x8
170x8
175x8
180x8
Standing Bar Bell Curl(3 sec decent):
60x8
70x8
Reverse Standing Calf Raises(tibialas anterior) - just trying it out
50x6
50x6
70x6
Rope Push downs:
57.5kg x 10 x 3
Seated plate raise/seated lateral raise/seated clean and press
35x9/15x8/15x8
35x9/15x6/15x4
35x9/15x6/15x4
I’m not gonna lie that reverse calf raise killed me, That S**T burned… Will be adding that to leg days =)
OK, quick question. I have seen many times where someone will be doing the bench press but they will have their legs bent and feet up on the bench or their legs curled up kind of over their stomachs. What is that all about?
Everything I’ve read says keep your feet on the floor and your back arched, and these guys are feet up and back flat. I’m curious as to what the thought is behind doing it this way? Appreciate all comments.
Cycle 5 Week 4 - Thursday 6/30/11 (Lower Body Pressing)
Weigh in this morning after workout = 220.4
Front Squat: (Damnit not having coffee at 5AM, F’ed up my weights… sigh)
*Warm-Ups
150x3
110x3
130x3
150x3
110x3
Standing Calf Raise/Reverse Calf Raise (Super Set):
220x10/70x8
230x10/90x8
240x10/90x8
Leg Press:
*Warm-Ups
400x3
360x3
380x3
400x3
360x3
Seated Calf exercise using Leg Press Machine:
180x10
200x10
200x10
Decline Bench:
*Warm-Ups
245x3
255x3
240x3
245x3
235x3
[quote]MtnMuscle74 wrote:
OK, quick question. I have seen many times where someone will be doing the bench press but they will have their legs bent and feet up on the bench or their legs curled up kind of over their stomachs. What is that all about?
Everything I’ve read says keep your feet on the floor and your back arched, and these guys are feet up and back flat. I’m curious as to what the thought is behind doing it this way? Appreciate all comments.[/quote]
I’ve wondered that myself. Seen it at my gym.
Cycle 5 Week 4 - Friday 7/1/11 (Upper Body Pressing)
Felt damn good today. Established new goal for myself 315 3RM on Bench Press by the end of the year.
On with the workout.
Standing OH Press:
*Warm-Ups
145x3
DB Shrug 85x6
135x3
DB Shrug 85x6
140x3
DB Shrug 85x6
145x3
135x3
Incline Bench:
195x3
DB Bent-over Row 85x6
185x3
DB Bent-over Row 85x6
190x3
DB Bent-over Row 85x6
195x3
205x3
185x3
Bench Press:
245x3
235x3
240x3
245x3
255x3
265x3 (Still had gas in the tank after!)
235x3
Deadlift:
*Warm-Ups
250x3
210x3
230x3
250x3
210x3
Seated plate raise/seated lateral raise/ seated clean and press
Set 1 = 35x9/15x8/15x8
Set 2 = 35x9/15x7/15x5
Set 3 = 35x9/15x6/15x4
Nice way to the end week, felt GREAT. On to week 5!!
Cycle 5 Week 5 - 7/4/11 (Upper Body Pressing)
Standing OH Press:
*Warm-Ups
145x3
DB Shrug 80x8
135x3
DB Shrug 80x8
135x3
DB Shrug 80x8
140x3
140x3
145x3
145x3
135x3
Incline Bench:
195x3
DB Bent-over Row 80x8
185x3
DB Bent-over Row 80x8
185x3
DB Bent-over Row 80x6
190x3
190x3
195x3
195x3
205x3
185x3
Bench Press:
245x3
235x3
235x3
240x3
240x3
245x3
245x3
255x3
235x3
Deadlift:
*Warm-Ups
250x3
210x3
230x3
250x3
210x3
Seated plate raise/seated lateral raise/ seated clean and press
Set 1 = 35x9/15x8/15x8
Set 2 = 35x9/15x6/15x6
Happy 4th everyone!!
Cycle 5 Week 5 - 7/6/11
Bi’s and Lat’s and Calves
Exercise for today, performed in this order:
Standing Lat Pull Down:
*Warm-Ups
50kg x 8
57.5kg x 8
65kg x 8
72.5kg x 8
Cross Body Hammer Curls:
*Warm-Ups
40x10
40x10
40x10
Pull-Ups:
Wide-Grip BWx5
Neutral-Grip BWx5
W-G BWx5
N-G BWx5
EZ Bar Preacher Curl:
85x8 4 upper partials 2 lower partials
85x8 4 upper partials
85x8 4 upper partials
Wide Grip Lat Pull Down:
165x8
170x8
175x8
180x8
Standing Bar Bell Curl(3 sec decent):
70x8
70x7 (MF)
Standing Calf Raise/Reverse Standing Calf Raises Super Set
*Warm-Ups
220x10/100x6
230x10/100x6
240x10/100x6
Seated plate raise/seated lateral raise/seated clean and press
35x9/15x8/15x8
35x9/15x8/15x8
35x9/15x6/15x6
Cycle 5 Week 5 - 7/7/11 (Lower Body Pressing)
Front Squat:
*Warm-Ups
155x3
115x3
115x3
135x3
135x3
155x3
155x3
115x3
Standing Calf Raise/Reverse Standing Calf Raises Super Set
220x6/100x6
230x6/100x6
240x6/100x6
Leg Press:
*Warm-Ups
400x3
360x3
360x3
380x3
380x3
400x3
400x3
360x3
Seated Calf exercise using Leg Press Machine:
200x10
200x10
200x10
Decline Bench:
*Warm-Ups
245x3
235x3
235x3
240x3
240x3
245x3
245x3
235x3
Okay I have a question are your weights in lbs or kg?
Joe - It’s a mix. I labeled the exercises with kgs where they are used. Everything else is lbs.
Started new gym and some of their machines are kgs, some are lbs.
Cycle 5 Week 5 - 7/8/11 (Upper Body Pressing)
EDIT 7/9/11 to correct assistance exercise weights*
Standing OH Press:
Warm-Ups
145x3
DB Shrug 85x6
135x3
DB Shrug 85x6*
135x3
DB Shrug 85x6*
140x3
140x3
145x3
145x3
135x3
Incline Bench:
195x3
DB Bent-over Row 85x6*
185x3
DB Bent-over Row 85x6*
185x3
DB Bent-over Row 85x6*
190x3
190x3
195x3
195x3
205x3
185x3
Bench Press:
245x3
235x3
235x3
240x3
240x3
245x3
245x3
255x3
235x3
Deadlift:
*Warm-Ups
250x3
210x3
210x3
230x3
230x3
250x3
250x3
210x3
Seated plate raise/seated lateral raise/ seated clean and press
Set 1 = 35x9/15x8/15x8
Set 2 = 35x9/15x6/15x6
Set 3 = 35x9/15x6/15x6
That’s a lot of volume! Are you getting good results?
[quote]cavalier wrote:
That’s a lot of volume! Are you getting good results?[/quote]
cavalier - I like to think I am. The 205 on Incline and 255 on Bench I added to further shock myself and hopefully encourage more growth. 260 was my 3RM on Bench back in May(5/27) and I can put up 255 and still feel like I can go higher.
Next week will be the final week in this cycle and then I will recheck 3RMs the week after that. I’m looking forward to it. I learned a lot this cycle and I’m hoping for good results =)
Cycle 5 Week 5 - 7/9/11
Bi’s and Lat’s and Calves
Exercise for today, performed in this order:
Standing Lat Pull Down:
*Warm-Ups
50kg x 8
57.5kg x 8
65kg x 8
72.5kg x 8
Cross Body Hammer Curls:
*Warm-Ups
40x10
40x10
40x10
Pull-Ups:
W-G BWx5
N-G BWx5
W-G BWx5
N-G BWx5
EZ Bar Preacher Curl:
85x8
85x8
85x8
Wide Grip Lat Pull Down:
165x8
170x8
175x8
180x8
Standing Bar Bell Curl(3 sec decent):
70x8
70x8
Standing Calf Raise/Reverse Standing Calf Raises Super Set
*Warm-Ups
220x10/100x6
230x10/100x6
240x10/100x6
Cycle 5 Week 6 - 7/11/11 (Upper Body Pressing)
Standing OH Press:
*Warm-Ups
145x3
135x3
140x3
145x3
135x3
140x3
145x3
135x3
140x3
145x3
135x3
Incline Bench:
195x3
185x3
190x3
195x3
205x3
190x3
195x3
205x3
190x3
185x3
Bench Press:
245x3
235x3
240x3
245x3
255x3
240x3
245x3
255x3
240x3
235x3
Deadlift:
*Warm-Ups
250x3
210x3
230x3
250x3
210x3
230x3
250x3
210x3
230x3
250x3
210x3
Seated plate raise/seated lateral raise/ seated clean and press
Set 1 = 35x9/15x8/15x8
Set 2 = 35x9/15x7/15x6
Set 3 = 35x9/15x7/15x6
Felt weak on OH Press today. I think I need to check form again. Also, when deadlifting, should you feel it in your lower back at all? May need to re check that too.
lots of triples here.
nice work.
post a vid if you can - there are some very schooled lifters here.
Cycle 5 Week 6 - 7/12/11 (Lower Body Pressing)
kmcnyc - Thank you. Going to work on a vid. Any tips for shooting with a cell phone??
Front Squat:
*Warm-Ups
155x3
115x3
135x3
155x3
115x3
135x3
155x3
115x3
135x3
155x3
115x3
Standing Calf Raise/Reverse Calf Raise (Super Set):
220x10/100x10
230x10/100x10
240x10/100x10
Leg Press:
*Warm-Ups
400x3
360x3
380x3
400x3
360x3
380x3
400x3
360x3
380x3
400x3
360x3
Seated Calf exercise using Leg Press Machine:
200x10
200x10
200x10
Decline Bench:
*Warm-Ups
245x3
235x3
240x3
245x3
235x3
240x3
245x3
235x3
240x3
245x3
235x3
Cycle 5 Week 6 - 7/13/11
Bi’s and Lat’s and Tri
Exercise for today, performed in this order:
Standing Lat Pull Down:
*Warm-Ups
52.5kg x 8
57.5kg x 8
67.5kg x 8
72.5kg x 8
Cross Body Hammer Curls:
*Warm-Ups
45x10
40x10
40x10
Pull-Ups:
W-G BWx5
N-G BWx5
W-G BWx5
N-G BWx5
EZ Bar Preacher Curl:
85x8 3 upper partials
85x8 3 upper partials
85x8 3 upper partials
Wide Grip Lat Pull Down:** Tried new machine today DID NOT like it…
160x8
180x8
160x8
180x8
Wide Grip Lat Pull Down: ** With machine I like
175x8
180x8
Standing Bar Bell Curl(3 sec decent):
70x8
70x6 (MF)
Seated plate raise/seated lateral raise/seated clean and press
35x9/15x8/15x8
35x9/15x7/15x7
35x9/15x5/15x3
Tricep Push Down:
*Warm-Ups
57.5kg x 10
57.5kg x 10
57.5kg x 10