Leg picture from today about an hour and a half post leg workout.
Lighting is horrid even though the sun was kinda out and the light was on.
Here’s a side chest pose from a few minutes ago. This was after a contrast shower. As you can see, I really need more leg “width” from the side. I am pleased with the the front width of my legs, but my hamstrings are being lame. I really need to hammer them hard.
I can see that my arms are getting better. The lighting is pretty bad so I’m really washed out so you can’t see my rear delts/traps very well. The angle of the picture also isn’t the best haha.
As you and I can see, I have lots of room to grow =) I am happy to better myself though!
I’m about 194 in this picture.
Any input/critiques is/are appreciated! Especially for hamstring mass…
Mass Phase Week 4 Day 4.
Calves/Abs/Arms.
A) Standing Calf Raise:
45x20
135x8
225x8
315x8
405x8
405x8…225x15
B) Donkey Calf Raise:
3ppsx15x3 (slow eccentric, forceful concentric)
Abs.
A1) Hanging Leg Raise:
BWx12x3
A2) Cable Ab Crunch w/ Rope:
"8"x20x3 (stretch & exhale for concentric)
Arms.
A) Hammer Curls:
40x20
50x20 (total reps)
B) Pinwheel Curl:
65x16
75x16 (total reps)
C1) Reverse Grip Pushdown:
"7"x20
"6.5"x20
"6"x20
C2) Pronated Grip Pushdown:
"7"x20
"6.5"x20
"6"x20
D) Concentration Curl:
35x10
45x10x2, first time doing these in at elast 2 years.
E) OH DB Extension:
60x20
75x12
75x12
50x15
F) Seated BB Curl:
65x8x1
115x8x1
115x8…65x10…(DB Curl) 25x16 (total reps)
G) CGBP: (ring finger on inside smooth)
165x12
185x10
155x15
H1) Machine Preacher Curl:
90x12x3
H2) Machine Triceps Extension:
90x12x3
Ryno.
Mass Phase Week 4 Day 5. End of week 4.
I worked today so I was quite active and out in the sun for most of the day.
Forearms and Calves.
A) BB Wrist Curl: (soft tissue work w/ spikey ball b/w sets)
45x20
65x20
75x20x3
B) Reverse Wrist DB Curl:
20x12…15x12
20x07…15x08
C) Seated Calf Raise:
3plates X15x4
3px15…2x10
Forceful concentrics, controlled eccentric. Stretch b/w sets and BW calf raises (~10) b/w sets.
D) BW Calf Raise:
BWx30
I can really feel and see my calves coming around!
I was carb cycling this week, and I’ll stick with it. I look a bit leaner, but bigger this week. So I’ll raise my overall calories again so that I can continue to gain weight. I’m still surprised that my abs are still as visible as they are haha.
Ryno.
Mass Phase Week 5 Day 1.
Getting a late start to the week due to moving to GaTech, getting accounts set-up and finally getting my Buzz Card (access for things). First day in the Tech CRC (Campus Recreation Center) and it was pretty good.
They have nearly everything you could want, but my God, did I go at the wrong time. I went at Bro-thirty (5:30-6ish) and the place was PACKED. I was able to work my way around and get a good workout in though.
Back/Traps/Calves.
A) Bent Over Rows:
185x8x1
225x8x1
245x8x3
225x8x1
135x15x1 first time doing bent-over rows with 225+ for clean reps! Sweet.
B)DB Row w/ Pause at bottom (not on ground):
100x12x1
110x12x2
Made sure to get a good squeeze and controlled reps. DBs up to 130, but I wasn’t certain if I could get super high quality reps on higher than 110lbs. We’ll see next week!
C) Underhand HS “Arc” Row: (interesting machine, felt great for my entire lower/low-mid lat region)
80x12x1
120x10x2
120x10…80x15
Most reps were with a forceful/held contraction and semi-slow negative with a good bottom-end stretch.
D) Stretchers:
100x10x1
130x12-15x3
E) Trap Bar Shrug:
225x15x3
F) Calve Raise:
225x8x1
315x8x1
405x8x1
405x8…225x10-15
G) DB Shrugs:
75x15x2
H) Seated Calve Raise:
Random weights?? for 4 sets of 10-15 (random again)
Stretching done throughout workout.
Good workout, but I doubt that I’ll have any soreness. I didn’t have the greatest energy as the past two days have been fairly draining with such changes, but I was happy to get in and get some quality work done.
Calories were at 3750-3800 today. A tad low, but I kept carbs a bit lower (moderate carb day) since I wasn’t sure if I was going to make time to go workout.
I finished reading a 25 page review article and I have another to work on, so I’ll (hopefully) get that one done in the morning before our group meeting.
Ryno.
Mass Phase Week 5 Day 2 & 3
2: Chest/Shoulders
3: Hams/Quads
Knocking out two logs in one today since I got busy yesterday.
May 23rd, 2012
Chest and Back.
A) Hammer Strength Decline:
3pps X8
3.5pps X8x2
3pps x8
B) Flat Bench Press:
225x3x1
245x3
245x3,2,1 (“Cluster set”)
225x3,2,1
225x3,2,1
C) Incline Bench Press:
135x12x1
155x8x1
175x8x1
185x8…175x8…155x8…135x12
D1) Side Lateral Raise:
35x8x3
D2) Rear Lateral Raise:
35x12x3
E) Hammer Strength Shoulder Press: (facing pad)
1.5ppsX12x3
1ppsx15
Not slow reps, but held the contraction extremely tightly and came down about halfway on the later, more fatigued reps. Kept stress on my triceps though.
Stretched some.
Good overall workout.
#include <stdio.h>
int main()
{
printf("I/'m exhausted this week!");
return(0);
}
A very, very short C program b/w logs lol.
May 24th, 2012.
Legs!
A) Leg Abduction: (“Squat out of the seat when contracting”)
210x15x1
250x15x2
B) DB Stiff-Legged Deadlift:
90x15x3
C) Seated Leg Curl:
150x15x1
170x10x1
170x10…170x12 partials
D) Smith Machine Front Squat: 25lb bar?
225x12x3
115x4x1 (1.5 reps)
I was able to see my legs working in the mirror on some of the reps. Very niceee haha
E) Power Squat/V-Squat Machine (first time ever seeing/using one of these):
1ppsx10
2pX10
3pX10
4pX10x3…2pX15x1
I liked this, but I’ve felt better. haha I’ll use it again though =)
F) Leg Extension (plate loaded):
1ppsx12 (all sets w/ 1-sec contraction on reps)
2px12
2.5px12
3px12
3px12…2px10…1.5x10…1x10
I’m not sure what the deal is, but it looks like my waist either came in a bit or my shoulders & lats got wider this past week. Not complaining!! maybe both happened =D
Legs were looking great after my workout today. I’m really working on upper leg mass, I’m not too worried about my teardrop/knee region.
Great workout both days! I’m doing arms tomorrow and I’m excited to use/do a few things that I haven’t done for arms before since there is so much available to me at Ga Tech’s Rec Center. I’ll still keep it pretty simple and relevant to what I’ve been doing lately.
Ryno.
Mass Phase Week 5 Day 4.
Arms.
Warm-Up.
A) DB Hammer Curl:
35x10x1
45x10x2
B1) Reverse Grip Pushdown
2x12
1x10
B2) Pronated Pushdown:
2x12
1x15…1x10 (stretching reps)
C) Hammer Strength Plate Loaded Preacher Curl (big name):
2platesX10x2
2platesX8…1.5x10…1x15…(wait ~20 seconds) 1x15
I actually really liked this. There was constant tension throughout the preacher curl movement so the peak contraction was awesome.
D) HS Plate Loaded Dip Machine:
3ppsX10x1
3.5(damn heavy)X8x1
3x10x1
3x10…2x15…1x12 (single arm)…1x12 (both arms)
E1) Concentration Curls:
45x10x3
E2) DB OH Extension (‘lower’ 1/2-3/4 of movement):
75x12-15x3
F) CGBP:
165x15x2
G) Standing Cable Curl:
not worth mentioning, just feeling it out.
I really liked the plate loaded preacher curl and dip. The dip felt strange at first, but I just need to figure out the bet hand placement for me.
Was a great workout!
I’m halfway through my bulk today and I’m extremely pleased with my progress so far. I haven’t weighed myself in a few days, but I think that I’m just shy of 200. The past 2 days I’ve been pretty bloated, likely due to the amount of carbs and salt from the Triple Coronary Bypass Burger that I ate haha. I rarely eat/add salt to anything, and I’m certain there was at least 6g (6,000mg) of salt in that meal.
Ryno.
Here’s the Triple Coronary Bypass Burger from The Vortex in Atlanta. Ate the entire meal. I ifnished the burger in about 5-7 minutes. The cheese fries/tots took a while longer because the cheese sauce was sooo rich.
Mass Phase Week 6 Day 1.
Back.
Gym will likely be closed tomorrow ( I haven’t checked yet) so I began this week early.
Dynamic Warm-Up.
A) Deadlift:
135x3
225x2
315x2
405x2
455x2
475x2
495x3…405x5…315x5 (deadlift drop sets are strange, and taxing)
I didn’t really plan on going heavy, but I felt good, so I went for it.
I had a first today in the gym; I had a group of guys watching me deadlift on my upper end sets. Just different and I don’t usually like people watching me unless I know it’s going to be coming (I’m very to myself when lifting).
B) Bent Over Rows:
135x10
185x8
225x10
225x10
225x8
First time for 225 rows for more than one set/above 8 reps.
C) Meadows Rows:
125x8x3 (L/R) made sure to get a great stretch in on the reps and strong pull/contraction.
D) Pull-Over Machine: (first time I have EVER used/seen one of these. I liked it.)
2(plates=p)X12
3x12
4x12
5x12
6x8…4…3
4x12-15
E) Under Hand Row Machine:
"80"x15x2, full stretch and paused contraction on each rep. Focusing on lower lats.
F1) Stretchers:
100x12
115x10
130x10x3
F2) Hyperextension:
BW+25x15…BWx15
BW+25x12…BWx10
Some stretching.
Surprisingly good workout. A roommate wanted to go to the gym and I didn’t have a workout planned so I just decided to begin my week a bit early and I made the exercises up as I went (based on past workouts though) and I had an awesome workout.
Ryno.
Mass Phase Week 6 Day 6.
Chest & Shoulders.
Another great workout!
I went with two other roommates, so I went pretty quickly through everything, but still got plenty of rest.
Dynamic Warm-Up.
A) Standing Press:
135x3+1PP
165x3+1PP
185x3+1PP (3 Rep PR on MP, EASY)
A1) Push Press:
205x3x1
225x4x2 (“medium-hard” definitely could push more for 4 reps (maybe 235)).
I really like push presses and my shoulders seem to really like them too, they’re really growing right now.
B) Decline Hammer Strength:
3PPSx12x2
3ppsx10…2x15
C) Hammer Strength Mid-Press (BP level):
1.5ppsx12x1
1.5x12…X10…X8…X6
1x6…X4 (VERY SLOW reps)
D) HS Plate Loaded Lateral Raise:
25x12
35x10
35x9…25x8
E) Pec-Dec:
170x10x1
150x10x1
I don’t like this model of pec-dec as much as at my home university, probably won’t use it much more during my time at Tech.
F) Delt Triad:
15x12/12/12x2
A bit of stretching.
My back is feeling it from yesterday, especially my traps! I really locked my shoulders back on my deadlifts yesterday and my traps are letting my know that I should continue to do so. My low back isn’t too sore, just a bit. I expected it to be sore due to deadlifts AND hyperextensions since I don’t do hyperextensions that often. I can also feel where the pull-over machine would really help with overall back thickness since the load doesn’t “deadload” during the movement unlike a normal DB pull-over.
Tomorrow I’ll do calves and, maybe, traps. I want to take tomorrow as a lighter day to give my low back an extra day before my leg day on Wednesday.
Ryno.
Mass Phase Week 6 Day 3.
Hams & Quads.
I did some cardio (interval then rowing) work testerday because I wasn’t feel great and I was feeling extremely beat up. One of my lymph nodes was HUGE! and my throat was killing me. It’s a bit better today and I don’t feel as beat up. My next is still super sore though.
A) Seated Leg Curl:
30x20
110x20
130x15
150x12
170x10
170x10…130x10…90x15 partials.
B) DB Stiff-Legged Deadlifts:
100x12x1
100x15x2
A few leg extensions (nothing heavy) to push some blood to my quads.
C) Power Squat/V-Squat:
1ppsx10x1
2x10x1
3x10x1
4x8x1
4.5x8x1
5x8…4x8…3x15…2x20 (30 seconds rest b/w sets, I watched the clock).
These were pretty good.
Quad Fascia Stretch: ~45 seconds.
D) Leg Extensions (plate loaded):
180x15x3
180x15…90x15…90x15+~10 partials.
I attempted 1sec contraction for all reps (end of drop set didn’t quite make it there lol).
Attempted to do calves, but I knew I wouldn’t be able to focus, so I stopped after half a set.
Good, brief leg workout. Finished in under an hour.
Ryno.
Mass Phase Week 6 Day 4.
Arms.
A) Hammer Curl:
35x10
45x10x2
A1) One Arm Triceps Ext:
30x15x2
Just a warm-up.
B1) HS Plate Loaded Preacher Curl:
1.5 plates X10
2x9x1
2x7…1.5x10…1x15
1x5/5/10 (5 lower half/5 upper half/10 full range)
I’v been getting an awesome pump from this exercise.
B2) V-Bar Pushdown:
Most of the stack X15x3
C) HS Dip:
2(plates)X8x1
4x8x1
5x8x1
6x10x1
7x7…6x8…4x12…3x10/10/Failure (right arm, left arm, both arms)
These felt more effective on my triceps compared to last week.
D) Concentration Curls:
35x8
45x8
LONG continuous set…
45x8
40x8
35x8
30x8
25x10
20x10
15x12
10x Failure (~12-15 reps)
FST-7 Superset & stretches b/w sets.
A) Cable Curl:
37.5x10x7
B) Rope Pushdown:
37.5x10x7
Great workout! Lots of volume and finished in less than an hour. I cut back on the food a bit this week as I was gaining a bit more fat than I wanted. I’m going to really hit carb cycling harder the remaining weeks so I can attempt to minimize fat gain. Supa Excited! lol.
Ryno.
Mass Phase Week 7 Day 1 & 2.
Day 1: Back
Day 2: Chest & Shoulders
Back:
A) Deadlift:
455x3x1
495x2x2
B) Machine Pull Over: (I like this thing)
6 plates: 2x10
4 plates: 2x12
C,D,E) Rows and Stretchers… Don’t remember much lol.
Day 2: Chest & Shoulders.
A) Incline DB Press:
85x10x1
95x10x2 (PR)
95x8x1
55x15x1
B) Incline Smith:
Worked up in sets of 10 to a hard sets, dropped weight for two sets of 12-15
C) Low Chest Cable Crossover:
1x12
2x15
D) HS Shoulder Press (facing pad):
1plates x10
1.5x10
1.75x10
1x12
1x8
E) Db Shoulder Press:
45x12x3
Got a good, long stretch at the bottom for each rep.
F) DB Upright Row:
40x12x3
G1) DB Shrug:
85x15x2
G2) Delt Triad:
20x12x2
Ryno.
Mass Phase Week 7 Day 3/
Legs.
A) Seated Leg Curls:
70x15
110x15
150x10x2
150x12x1
B) Squat:
Narrow(er) stance, mid-trap placement, belt on heavier sets. To/JUST below parallel.
275x3x1
315x3x1
345x3x1
365x3x1 (Not too bad for not BB squatting in about a month or so. PR is 5 for 365)
315x5x1
C) V-Squat/Power Squat Machine:
3 (plates per side) X8x1
4x10x1
4.5x8x1
3x12-15x3 (60-75 secs rest)
D) Leg Extension:
Up to 2.5ppsx12x1…2ppsx12…1x15…1x3x7 (10 sec rest b/w these 7 “sets”)
Held at top for contraction for a brief period of time.
Short, but good workout. I’ll sub in leg press next week (or just add it in). We’re having a potluck dinner in our apartment with another apartment that we are always with. Should be a good time! Arms this afternoon.
Ryno.
I might as well add this in. I’ve been doing a 2 “on”, 1 “off” scheme the last 2 weeks. My “off” days have been 15 minutes of HIIT, then 10-15 minutes walking and some ab work.
I walk at 3.5mph, then jump to 10-11 mph for my sprints. Each is a minute long and I do 4-6 intervals of this before my walking. I also try to get my heart rate down to the same level b/w each interval.
My HR seems to do this:
post-1st interval @ 140 bpm
pre-2nd @ 125-130 bpm
post-2nd @ 150 bpm
pre-3rd @ 125-130 bpm
post-3rd @ 160 bpm
pre-4th @ 125-130 bpm
post-4th @ 170 bpm
pre-5th @ 125-130 bpm
post-5th @ 175 bpm.
I think that trying to get my HR down b/w intervals will help with my overall recovery and it makes me “relax” b/w intervals. I can already tell that my cardiovascular capacity has increased big time in the past 2 weeks. the 11 mph sprints aren’t that bad now. I’ll probably bump it up to 12 mph this next time.
Ryno.
Mass Phase Week 8 Day 1 & Day 2.
Chest & Back.
I did arms on my 4th day last week, but I didn’t post even though it was a great session.
Just a quick recap with my training the past two days.
Day 1: Shoulders/Chest
Military Press:
Up to 185x2+1PP
Attempted 205 for a PR, but it didn’t quite get it.
Power off the rack position was great, but stalled about 5/8 the way up. I didn’t have a belt and I usually go for press PRs with a belt.
Push Press:
205x3 (same set as failed 205 press)
235x3
235x3
Press:
135x8,7,6,5,4,3,2 (35 reps, ~8 minutes). Each set had ~ 30-45 seconds of rest. I felt drained after this. I love pressing.
Incline DB Press:
65x12x3, twist bells inward at the top and get a 1-2 sec stretch on each rep. I really liked how I did these.
Pec Minor Dips:
BWx12x3
Decline HS Press:
2.5ppsx10x3
HS Lateral Raise:
35x8…25x6 (1.5 reps)
35x6…25x4 (1.5 reps)
Superset:
- DB Upright Row: 45x12x3 (focus on initiating w/ medial delts, finish with traps)
- DB Shrug: 100x12x3 (3 count hold at top and bottom of movement)
Done.
Back.
I didn't deadlift this week since 495 was pretty hard for 2 sets of 2 last week. I'll hit it again next week.
Meadows Row (25lb plates):
5platesX10x1
6pX8x2 I did quite well at keeping body language out of the movement & got a great
stretch/contraction each rep. No deadlift/row crap.
5pX10x1
4pX10x1
Underhand BB Row:
185x10x3 (Easy weight, focused on the movement and my lower lats/pulling elbows to about 45 degrees angle out/back)
HS Machine Pullover: (I love this guy!)
4platesX12x1
6pX10x1
6px9...4pX12
4px12-15?
Lower-Half Pull-Ups: (waiting for a bench to open up)
BWx10x2
Chest Supported DB Rows: (focus on lower trap/lat & rhomboids)
40x12x1
45x15x2 (again, pulling elbows out/back @ 45 deg angle)
Hyperextension:
BW+25x20...BWx10
BWx20
Stretchers:
130x12x2
115x12x1
Serratus Pull-Up:
BWx12...Lat Hang Stretch for 20-30 seconds. 2 rounds.
Some more stretching.
Great workouts!! The gym ran out of towels today so I had to workout w/o a towel. Worst thing ever. I sweat just thinking about moving, and I was even more drenched than usual. I like to go through 2 t-shirts per workout, but I'm trying to keep my laundry down, so I look like I just got out of a pool with one shirt. haha
Ryno.
Mass Phase Week 7 Day 3 & 4
Day 3: Legs.
Day 4: Arms.
Day 3:
Standing Leg Curl:
80x12x4 (back-to-back sets)
Leg Extensions (as a pre-exhaust):
4platesX12x2
V-Squat/Power Squat Machine: (slightly wider than shoulder width, toes ever so slightly outward, about mid-pad foot placement)
2ppsx10x1
4x8x1
5x8x2
5x8x10
4x12x1
Sled Leg Press: (narrow foot placement, fairly low on the pad, straight(er) toe placement)
3ppsx10x1
5x10x1
7x12x1
7x12…6x10…5x12…4x10…3x15…2x20…2x10
Leg Extension (again)
4platesX10x3
2pX12x3 hold peak contraction for a second or so.
Seated Leg Curl:
130x15x3
~!~!~!~!~!~!~!~!~!~!~!~!~!~!~!~!~!~!~!~!~!~!~!~!~!~!~!~!~!~!
Day 4: Arms.
Hammer Curl S/S One-Arm OH Extension:
35x10x3 // 30x15x1, 35x12x2
Skull Crusher S/S Cable Pushdown
90x8x3 // 42.5x10+5(partials)+5(full reps) for 3 sets.
BB Curl S/S Rope Hammer Curl:
65x10, 85x8x3 // 42.5x15x3
Machine Dip S/S Machine Preacher Curl:
6(plates)X12x3 // 80x12x2, 80x10…70x8…45x12ish
Decline DB Curl S/S OH DB Extension:
30x8x2, 20x15 // 65x15x2, 65x20x1
Stretched a bit.
Ryno.
Mass Phase Week 8 Day 1.
Chest & Shoulders.
A) Machine Chest Press:
80x12x1
100x12x1
100x10x1
Just to warm-up.
B) (High) Incline DB Press:
80x12x1
90x10x1
100x10x1 Big PR.
85x10x2
55x15x1
C) Decline HS Press:
2.5ppsX10x1
3x12x2
3x10…2x12…1x15
D) HS Lateral Raise:
35x12…25x12
35x10…25x10…10x15 w/ slow negatives
E) Bent Over Lateral Swings:
45x25x2
F) DB Upright Row:
45x12x2
G) DB Shrugs w/ 3 count pause top & bottom:
100x12x2
Great workout. I felt really strong on my DB Incline Presses.
Ryno.
Mass Phase Week 8 Day 2.
Back.
A) Deadlifts:
405x3x1
455x1x1
515x2.5x1
(I was asked to put my shoes back on and they have ~ one inch platform on them, so I was farther from the bar than usual) I got the 3rd rep about 2 inches above my knees and I didn’t commit enough.
455x3x2 (one set w/o belt (forgot it), one set with belt)
B) One-Arm DB Row:
100x10x1
120x10x2 (Floor pause reps)
120x10x2 (Long stretch, not paused though)
C) Chest-Supported DB Rows:
45x15x3 (two-sets pronated, one set supinated)
D) Machine Pull-Over:
6platesX8x1
6pX8…5x8…4x10…3x10…2x12
E) Machine Supinated Row:
160x12x3
F) Hyperextension:
BW+25x15…BWx10
BW+25x15…BWx10
Biceps Work…
Hammer Curl → DB Curl:
20x12 → 20x12 (Pause at the top, very controlled reps)
2 sets with 20lb DBs, 1 set with 25lb DBs.
Will do 100 rep calves later, before bed. I forgot to do them after my workout.
Great workout. I talked with another guy for a few minutes during my deadlifts.
Ryno.