Back Bi 5/18/12
Pull ups:
Bwx8,
+15x8,
+25x8,
+35x8,
+55x7
+45x8
+20x8
bwx7
BB row: (precede each set by mini band straight arm pulldown with good hard peak contractions.)
135x10
225x8
275x6
325x4x8
275x2x12
DB row:
100x30, 27 can you say cardio
Medium wide grip lean back pulldown:
132x3x14
1x13
108x8 (1.5 reps)
Reverse neutral seated pulldown:
132x3x11
120x10
Seated neutral cable row:
180x3x13
108x37
Stretcher: 108x9+5+4+4
Weighted hang +75x70sec
Rope hammer curl: 4x15
Incline curl: 2x15 1x9
20min walk stretch done
Very good workout. Back pump was top to bottoms nuts. Even got a great pump from the pullups. I still hate them but slowly figuring how to murder my back with them. Damn long ass arms. BB rows were good. Getting better each week. DB row had me gassed. Going to add a 3rd set of high reps next week dont care if it kills me. The rest of it was great and slayed the back from as many angles as possible. Hitting all corners of the back. BIceps had a good pump and stretch.
Landscaped for about 4 hrs todya. Probalby doing more of that tomorrow. I had a friend come in and lift with me today. He thinks he is serious about weight lifting but he is really not that serious but he looked at what i was giong to BB row and thought he would just try to see if he could pick it up. NOpe fail. LOLZ!! Last year around this time I was DLing for 3 reps what i row now. LOLZ again
Chest/Tri 5/26/2012
Floor press:
135x12
165x8
185x6
205x4
225x4x5
235x2x5x1
DB flat press: (2-3sec down explosive no lockout)
60x12
70x12
80x12
85x12
70x12
30* incline constant tension
80x3x10 1x8
65x1x10
15* power fly: (full 1 sec stretch)/Press
60x4x10/5
Machine press:
170x12+8Partials x12
Extreme strech
Rope pressdown aprart/together/v bar overhead extension/reverse/normal pressdonw: 3 sets 8-10 on all sets
Overhead v bar extension: 2x14. 1 extended 11+6+6+5+5
Fun carido ish stuff. Some KB swings/BB rows/ TBDs/sprint to elyptical (5 sec)/Elytpical 2 min medium hard. 3 rounds Then 25min incline walk.
Good sesison. Chest pump was nutz. The pressing was good. Light but very fast. Which is fine. THe high reps(for me) with the DB was nasty. My pressing muscles hate high reps. So this is good. Very difficult for me but lots to progress on then. The slow descents make things that much worser. Conan reps tomorrow for DL. Love DL days.
Deadlifts 5/27/2012 Conan week 1
Deadlifts
135x12
185x10
225x6
275x4
315x3
365x3
Work sets
400x2
320x6x3 (45sec-1min rest)
RDL
315x13
275x14,14, 12
TB explosive dead stop RDL
235x4x12
GHR (full range dead stopped explosive)
bw x4x8
Leg curl (constant tension and DB SDL stretch after each set):
2x20
1x20+7bottom partial+6 top partial
More stretch
Ab quad set/Farmers walk 90lb db 60yd: 4 sets
6 sprints on slight incline with tread off. you push the tread mill to make the track go. 15 sec sprint 15 sec rest
20min walk cooldown stretch
Great day. Deads felt very good. Everything was moving fast and felt light as shit. Toasted the hammies/glutes after. Focusing on solid form and motor recruitment. Landscaped for 4 hrs prior to this and still killed it with energy left to spare. This conan stuff will be much more interesting (read hard) in a cuople weeks. The volume is easy breezy though
Walk 30min incline. Ick hammies glutes toast.
good job man, cant wait to get in there again with you. Did Sumo deads yesterday, i think that is the way to go, felt way easier, tried the wave you described was able to get 3 at the top weight but my hips kinda had an issue so i quit there (maybe because they were actually used i hope)
I like the combination of heavy compound movements mixed with hypertrophy techniques.
Is your routine set, or do you do the heavy stuff then concentrate on achieving a pump?
[quote]Rchristensen wrote:
good job man, cant wait to get in there again with you. Did Sumo deads yesterday, i think that is the way to go, felt way easier, tried the wave you described was able to get 3 at the top weight but my hips kinda had an issue so i quit there (maybe because they were actually used i hope)[/quote]
To bad you couldnt just wait would of been fun
[quote]Spidey22 wrote:
I like the combination of heavy compound movements mixed with hypertrophy techniques.
Is your routine set, or do you do the heavy stuff then concentrate on achieving a pump?[/quote]
My rountine is pretty set. There are some heavy movements i like and stick to progressing (or attempting to in weight on those) the rest is pump/stretch type stuff that i will progress on in reps when i feel good about it or feel very strong. I do get a pump normally even from the first strength movement. Just the way i like to have things. I think bonez talked about that in his interview and that is how CT had his programs set up and i really like it. Combines heavy weights and some Higher rep pump tension work
Side note. My Bf levels might not be too great for the TNation crowd or my standards but I have gotten a cuople comments from others on being quite lean. A contruction worker today commented on how big/lean i was lolz. Said he wouldnt be picking any fights with me in a bar. lolz again I take my compliments where i can get them.
Also my work capacity is nutz i love it. I can literally go all day doing shit then kill a high volume workout with cardio no problem. Push mowed for giggles even though we have a rider for 1.5hrs. Did some land scaping for another 2.5hrs and gonna hit the gym for a marthon session. I wont be stoppped lol
I realize this.seems.like not much work (maybe) but the.pace is relentless. The carpenter asked me if I ever take breaks. And my gym sessions are the.same. the pace is fast and there is no sitting around.pretty much ever. I love it. What does suck is I am pretty much sweating for 12hrs every day. Acne is coming back because of that
6/4/12 Arms/reardelts
Dips:
Bw x 12
+25x8
+50x6
+65x4
+75x4
+90x2x9, 2x8
+75x10,10
drop +45x8 drop 20x6 drop bw x7
Ez Curl Preacher
+50x10
+55x10
+60x10, 5+4+3+3
Rope press down apart/DB Alt curl:
3x10-11/8
switch to DBs at same time big squeeze
3x10/8
Incline overhead ext/ DB cross body: 5x10-12/8-9
Overhead rope ext/KB bottoms up hammer: 5x9-11/8-10
Pressdown: 6x8-10 (20-30sec rest) Extreme stretch
Cable curl: 1x10, 1x9+6+5+4+4 Extreme stretch
Very good workout. Dips still going up. Increased reps here and there and another set. So volume is up this week but performance still increased. Pump was painful as per usual. Veins all over my arms and shoulders. Did 5 rounds of 20sec sprint 140sec medium hard. Pre workout with a 5 min warmup and 10min medium hard. Thats right carido preworkout kinda. Just mainly to make sure i am drenched with sweat just like i was the rest of the day. After the workout 3 more rounds of the above then 10min medium hard and a 8 min walk the lots of stretching and called it. Good day
How big a yard do you have? You are landscaping all the time, lol.
[quote]timmcbride00 wrote:
How big a yard do you have? You are landscaping all the time, lol.[/quote]
Lol its pretty big. Its mainly that this is a new house so a lot has to be done. So a garden had to be put in. Put in a fence around that and wood chips down in between rows,raking the rows/moving the dirt. Also put in a berry patch and an apple orchard. Same deal would chips/tilling/raking/moving dirt/fence and holes dug. Place doesnt have much for trees so some more holes to dig for new trees. Holes and wood chips for plants around the house. An herb garden will be put in so that will be dirt hauling,putting in edging and more wood chips. More to do around the gradge and new shed. So yes lots of stuff to do lol
I much prefer that to my actual job (thank god its part time only as a pharmacy tech) I get so tired at work. I feel much better when i can move around and do stuff. I feel like crap at work leaves me much more run down which seem like it should be the opposite since i am not doing a lot i should have more energy but it seems like for me the more i move the better i feel.
Awesome, how big a garden?
Put in a goarden and orchard, and you’ll be a happy man in a year or two. 
[quote]hastalles wrote:
Awesome, how big a garden?
Put in a goarden and orchard, and you’ll be a happy man in a year or two. :)[/quote]
Not as big as I would like but big enough. 22’x50’. Lots tomatoes for salsa and canning and speghetti sauce. Peppers and cucmbers round it out. 6 apples trees, 2 pears, and 1 peach tree.
Todays off day.
5mi walking total.
DB snatches 45lb-85lb (jumps of 10lb) sets of 3. 85 went up as easy at 75 the last time i went heavier. Working towards dem 100’s
Some pull ups some goblet squats. Ass tons of foam rolling and bb smashing of the legs. My legs are tied in nots for unkown reasons.
[quote]ryanbCXG wrote:
[quote]hastalles wrote:
Awesome, how big a garden?
Put in a goarden and orchard, and you’ll be a happy man in a year or two. :)[/quote]
Not as big as I would like but big enough. 22’x50’. Lots tomatoes for salsa and canning and speghetti sauce. Peppers and cucmbers round it out. 6 apples trees, 2 pears, and 1 peach tree.
[/quote]
SWEEEEEEET
[quote]spar4tee wrote:
[quote]ryanbCXG wrote:
[quote]hastalles wrote:
Awesome, how big a garden?
Put in a goarden and orchard, and you’ll be a happy man in a year or two. :)[/quote]
Not as big as I would like but big enough. 22’x50’. Lots tomatoes for salsa and canning and speghetti sauce. Peppers and cucmbers round it out. 6 apples trees, 2 pears, and 1 peach tree.
[/quote]
SWEEEEEEET[/quote]
x2 awesome. Tomatoes are the key to life 
Oh shit, real ass deadlift program going on in dis bish
Also:
[quote]ryanbCXG wrote:
DB snatches 45-85 sets of 3.[/quote]
Had to read this twice- at first I thought you meant ‘between 45 and 85 sets of DB snatches’ haha.
[quote]hastalles wrote:
[quote]spar4tee wrote:
[quote]ryanbCXG wrote:
[quote]hastalles wrote:
Awesome, how big a garden?
Put in a goarden and orchard, and you’ll be a happy man in a year or two. :)[/quote]
Not as big as I would like but big enough. 22’x50’. Lots tomatoes for salsa and canning and speghetti sauce. Peppers and cucmbers round it out. 6 apples trees, 2 pears, and 1 peach tree.
[/quote]
SWEEEEEEET[/quote]
x2 awesome. Tomatoes are the key to life :D[/quote]
I love home made salsa. Fresh is the best but of course that only lasts so long. The speghetti sauce is great as well. I eat that on my rice every night. So good!
[quote]bigmac73nh wrote:
Oh shit, real ass deadlift program going on in dis bish
Also:
[quote]ryanbCXG wrote:
DB snatches 45-85 sets of 3.[/quote]
Had to read this twice- at first I thought you meant ‘between 45 and 85 sets of DB snatches’ haha.[/quote]
Attempting it lol. Of course i am doing more than most would say is acceptable but my reply to that is have you tried it?
My writing style makes things confusing at times. That would of been lots of snatches (insert joke here for lolz)
Ryan,
for CBL… Anaconda would be best used post workout? Or is it not a good option for CBL?
Thanks,
Mike
[quote]wallstrt wrote:
Ryan,
for CBL… Anaconda would be best used post workout? Or is it not a good option for CBL?
Thanks,
Mike[/quote]
Depends if you want to follow CBL to the letter or not. If you are following to the letter Anaconda woudlnt work during the workout but could be used after. It would be great at spiking aminos and insulin post workout. I would imagine CS woudl tell you that is dumb to use it that way. If you can afford it and want to try it. I would do 3 experiments for 2 weeks a piece and see how you feel/recover ect on each. 1) do normal CBL no Anaconda any time. If you would like MAG-10 would be good post workout to Spike aminos. or just doing a normal carb/pro shake or what you have been doing. 2) Try Anaconda after and leave everythign else the same. 3) try Anaconda half way through your workout. And if you wanted to do a 4th this would reallyk go against CBL try it pre workout. See what works best for you.
Does this help?