12/16
Supposed to do chest but fell asleep as soon as I got home. Will do tomorrow.
Left log in car.
12/17
Chest
I did incline DB, flat DB, flys, pullovers, and 6 sets of crossovers.
12/19
Shoulders
Military Presses
Lateral Raises
Rear Delt Flys
Powerups
Shrugs
Neck Harness
HS 4-Way Neck
12/20
Legs
Squats
Front Squats
Good Mornings
Seated Leg Curls
Calf Raises
Pulldown Abs
12/23/10
Arms
Weighted Dips
25 x 12, 9, 8
Barbell Curls
95 x 9
100 x 5, 5
Fat Bar Close Grip Presses
95 x 15
115 x 12
135 x 7
Fat Alt Dumbbell Curls
45 x 8
35 x 10
45 x 6
Pressdowns with EZ-Bar handle
140 x 12
150 x 12
160 x 10
EZ Bar Reverse Curls
40 x 12
60 x 12
70 x 10
EZ Bar Reverse Wrist Curls
40 x 11, 10, 8
30 x 12
DB Wrist Curls
20 x 15
40 x 11, 10
Keep logging bro!
After a brief hiatus =/
1/24/11
Barbell Curls
95 x 8, 8, 7
EZ Bar Preacher Curls - really focused on the eccentric stretch
70 x 12
80 x 6
60 x 15
Standing Calf Raises
495 x 12
520 x 10, 8
Hammer Curls
40 x 12
45 x 12
50 x 12
Seated Calf Raises
100 x 12
110 x 12
120 x 10
115 x 10
EZ Bar Reverse Curls
40 x 12
60 x 10
60 x 8
Wrist Curls
20 x 15
40 x 12
45 x 12
55 x 12
Left elbow still screwed up, I tried doing triceps in between bicep movements as usual but even light weights hurt like hell.
For those curious I had a spinal injury when I was 16 and it rears its ugly head once in a blue moon (usually cold weather). Most recently it was the beginning of this month, my range of motion is shot so out goes squats, deadlifts, leg presses, bent over rows (basically anything where there is spinal flexion) but I am working on it with some major stretching and attempts at active recovery. My diet has been great for the most part and I’m still at 204-207 any given day.
Thank you for your support.
Good work going on in here, but it’s lacking in the Heavy Metal! What happened when you were 16?
Car accident. I wish there was an embed music option on here, I’d be delivering the metal every post then lol. In the meantime you can check out Beyond Shadows | Listen and Stream Free Music, Albums, New Releases, Photos, Videos if you wish.
I like, great stuff man
1/30/11
Cardio
Bent Over BB Row
95 x 15
135 x 12
155 x 12
165 x 8
Pullups BW (204)
5x5
Close-grip cable rows
100 x 15 really focused on the negative/stretch here
150 x 12
180 x 12
180 x 11 was a death set
Chin grip pull downs
120 x 12
150 x 12
180 x 12
Rear delt flyes on white pec deck machine
140 x 11, 8, 7
Deadlifts - first time in a while, I did about 20 minutes of stretching my lower back prior to this, and was not sure what I would be able to do, but I gave it my all for the day
135 x 12 easy
185 x 12 grip started failing towards the end
225 x 5
I should have used a mix grip, oh well next time!
High rep shrugs
135 x 15
185 x 15
185 x 13
Cardio
1/31/11
Cardio
Incline DB Press
75 x 8, 5, 4
Bench Press
155 x 5, 7
White Flys
160 x 12
220 x 7, 5
DB Pullovers
50 x 12
55 x 12
60 x 12
65 x 10
Cable Crossovers
40 x 12
50 x 12
60 x 10
50 x 8
Cardio
I’m beat. Sub-4 hours of sleep=fail.
Going to have a better chest day today. And its a MAG-10 fast day as well.
T-Nation ate my post methinks
Haha, last time I write a post like that then. Long story short, 5/10 workout today.
2/11/11
Legs
Cardio
Squats
135 x 12
185 x 12
225 x 12
245 x 11
Hack Squat
90 x 8
180 x 8
230 x 8
270 x 4
Single Leg Curl
60 x 12
70 x 12
80 x 10
Stiff Leg DL
95 x 12
115 x 12
135 x 12
Calf superset:
Standing Calf Raise
Stack 25 x 10, 10, 8
Donkey Calf Raise
Stack 90 x 12, 10, 8
Leg Extensions
120 x 12
150 x 8
160 x 5
10/10-Best leg workout in a while.
Awesome stuff man, took a look at your pictures and just wanted to say good progress:)
Thank you sir! Though I haven’t updated in a while I’ve been hitting the gym as usual… just varying my training and techniques a little bit. Training for strongman is a different beast entirely!!
[quote]solidkhalid wrote:
Thank you sir! Though I haven’t updated in a while I’ve been hitting the gym as usual… just varying my training and techniques a little bit. Training for strongman is a different beast entirely!![/quote]
Jayus, I can only imagine.
I’m guessing lots if tire flips, hammering and farmers walk? Actually sounds like my Sunday night:) haha.
whoa, looking good. how heavy are you now?
@Oregand - sounds like a fun time man. We do a somewhat traditional bodypart split but the focus is on explosive power movements and implements. For example truck pulls for legs instead of calf raises. We do cleans on leg day as well.
@Froggbuster - Thank you sir. I last clocked in at 206… I’ve been doing the MAG-10 pulse fast every week for the past month and although my weight has stayed relatively the same (fluctuates between 204-207) I’m building more lean mass and getting more cut. Its crazy. My regular diet is pretty clean as always, just lots of good foods and supplement with proteins.
I’m taking the day off today (was supposed to be back training) but my legs are totally destroyed even though I last trained them on Friday. Squats, good mornings, and romanian deadlifts have sufficiently pulverized my hamstrings. I’m in no shape to deadlift today!
Its okay, I’ll be hitting back tomorrow (monday) then have 3 days to train in a row.
In other news, True Grit was a great film.
Shoulders
Military Press (standing, full range of motion, no push pressing)
130 x 5, 5, 4
Wide Grip Uprows
95 x 12
115 x 6 ramping set
130 x 6
Rear Delt Flys (white machine)
80 x 15
120 x 15
140 x 11, 10
DB Laterals
30 x 10 x 3
BB Front Raises
45 x 12
65 x 12
switched to 70 lb ez curl bar for 6
4 way neck HS
25 x 15
35 x 15
45 x 15
Ouch!!!