[quote]theBird wrote:
[quote]niksamaras wrote:
Also, I am not saying I am bulking, but I am going to eat wahtever is in front of me. [/quote]
One second your losing weight, and then your gaining weight. Make up your mind.
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5/3/12 Legs
Due to raining, cold, and me not have eaten a breakfast, training sucked strength wise. I took forever to warm up, and I was never really warmed up even after about 20 minutes of treadmill, mobility and stretches. I tried to squat, my right knee and hip were messing up with me, so I just managed:
Squats
barx20
60kgx8
80kgx5
100kgx4
120kgx3
140kgx1
160kgx1
180kgx2
High bar squats, medium stance
80kgx15x3
Leg extensions
The whole stack x15x3, this really pumped my quads
Leg curls
55kgx8-12x4
Not too many things, but these really got my legs pumped up reallu well. Even though the strength was not there in the squats, everything else felt great. Will keep training for pure hypertrophy for the next month, just to see what will happen.
6/3/12 Shoulders and Triceps
PureStrength machine press
emptyx20
10kg per sidex15
20kgx15
30kgx10
25kgx10
20kgx12, remove the 2 plates and immediately did 10kgx12
Seated lateral raises
10kgx12x2, these didn’t feel too good
8kgx12, better
cable rear delt
7,5kgx15x3, with a really good squeeze in the end, this pumped my rear delts well
DB seated rear delts
6kgx15x2, these felt awesome
Face pulls
25kgx15x3
tricep pushdowns SS with cable overhead extensions
30kgx8 SS with 25kgx3, sucked
30kgx8 SS with 20kgx4, sucked worse
30kgx8 SS with 15kgx8, better
35kgx8x2 (more like presses) SS with 10kgx8, awesome
tricep pushdowns, one hand at a time
5kgx12x2, alternating hands
7/3/12 Back and biceps
My serratus is sore. My shoulders are not 100%. Everything else is pretty much fine. My legs are right as always, but that is to be expected. So, today I did:
BB rows
barxsome
30kgx15
50kgx15
70kgx15
90kgx12
70kgx15, good sets
Cable close grip rows
40kgx10
45kgx8
40kgx10
40kgx12, awesome as usual
Lat pulldowns on Technogym machine
I have no idea about the weight
1x15
2x12
1x8
1x12, good
V grip lat pulldowns
45kgx12
45kgx10
45kgx12 I believe
Cable one arm scott curls
7,5kgx12x2
5kgx12
Hammer curls
8kgxsomex3
Cable curls to forehead
15kgxsomex3
Still I haven’t taken a notebook with me to the gym, so I don’t remember all the weights. I always forget it. Training like a bodybuilder is something I have not done in 2 years, so it’s a nice change of things. Will probably keep it for a couple of months, to gain some decnt size back on and probably will do something power-building wise. Who knows. I am not known for keeping my mind straight.
9/3/12 Chest
Low incline DB press
3x12-15
Incline BB pres
3x12-15
PureStrength horizontal press
3x12-15
PureStrength incline press
3x12-15
Inverted crossovers
3x12-15
Ext. Rotations
3x12
Face pulls
3x12
Today, I decided to do some high reps, just to get more blood into the muscle, and oh boy did it work! By the end, my chest was pumped like crazy! On every rep, of every set, I focused on REALLY squeezing the chest, and that made a difference.
EDIT: Also, on this whole workout, the infraspinatus in both shoulders burned me like crazy. The good stuff of tendonitis. Iced them after I got home, just as like I did with my shin splints. Hope they will not be something to stop me from pressing.
What is PureStrength?
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[quote]theBird wrote:
What is PureStrength?
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A new line of equipment made by TechnoGym, only available in our gym! (Imagine me saying this in a happy and proud tone and there you have it, me at work)
[quote]niksamaras wrote:
[quote]theBird wrote:
What is PureStrength?
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A new line of equipment made by TechnoGym, only available in our gym! (Imagine me saying this in a happy and proud tone and there you have it, me at work)[/quote]
Sounds gimmicky.
Ever heard of a bar and iron?
Lightweight!!
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[quote]theBird wrote:
[quote]niksamaras wrote:
[quote]theBird wrote:
What is PureStrength?
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A new line of equipment made by TechnoGym, only available in our gym! (Imagine me saying this in a happy and proud tone and there you have it, me at work)[/quote]
Sounds gimmicky.
Ever heard of a bar and iron?
Lightweight!!
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I am trying to hit the muscle from as many different angles as possible!
10/3/12 Instead of leg day, let’s go call this insanity…
Seated leg curls
60kgx12x3, on the last, 25 partials out of the stretched position (reminded you something?)
Squats ATG (not locking out)
40kgx15
70kgx15
100kgx12x2, stupid hard, on that last rep I almost killed myself. Then I thought, hey let’s make this fun. Lets rest 20 seconds, and go for another 12 locked out reps!
100kgx12, locked out. These felt harder that a 20 rep set. I wanted to puke so badly, I spent 5 minutes in the toilet. My legs were cramping, I wanted to die and all that fun that comes with this. This et took me about one a half minute.
Leg press (legs high and wide)
100kgx12
120kgx12x2
130kgx12, killed me
Seated leg curls, since there is no other ham machine on my gym and my hammies’ size is really lagging, I did these again
50kgx12x2, I thought how to make this intolerable? Oh yeah, a 30 rep drop set!
60kgx8-50kgx12-30kgx10, I coulnd’t walk. Literally. I sat my sorry ass on a couch for 20 minutes just to catch my breath and get back to reality. Oh man, I am going to be so sore tomorrow…
Killer leg work out bro. I would of added walking dB lunges for some killer glute DOMS.
Have you ever tried glute ham raises? Im thinking abiout buying one for my home gym. Do you have any opinions?
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[quote]theBird wrote:
Killer leg work out bro. I would of added walking dB lunges for some killer glute DOMS.
Have you ever tried glute ham raises? Im thinking abiout buying one for my home gym. Do you have any opinions?
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I have never done them, so I can’t comment on them. Right now, my work capacity sucks(as always have been), so adding walking lunges would have probably left me in the floor, with a pool of vomit and blood next to me. Maybe I will do them next time, I never keep the same workout twice. I always vhange something.
12/3/12 Back and biceps
Lat pulldowns
4 warm up sets, then 4 sets of 12
Purestrength low rows
3 warm up sets, then 4 sets of 12
V lat pulldowns, going down until I reach my forehead
4 sets of 12
DB rows
2 sets of 12, my left side sucked big hairy donkey balls on these
Cable scott curls
4 sets of 12
Rope cable curls, starting as in a hammer curl and finishing with my palms facing up
4 sets of 12, at this point my biceps were PUMPED BRO!
Cable shurgs SS with face pulls
4 sets of 10 SS with 4 sets of 12
External rotations
4 set of 20
Decent workout, I have been told twice this week what kind of cycle I am oding, so I am doing everything well. Hopefully in the next couple of months I will feel like I have enough knowledge to actually start one.
14/3/12 Shoulders and triceps
DB press,4 warm ups then 4 sets of 10-12 reps
Side laterals, 3 warm ups then 4 sets of 12
Upright rows, 4 sets of 12, didn’t really like the way these felt.
Rear delt rows, 4 sets of 12 reps, I really liked this exercise, I am going to keep it
Face pulls, 4 sets of 12 with 30kg, my upper back is getting stronger.
GB bench press, no lockout
40kgx12
60kgx8
70kgx8
70kgx8,50kgx8,30kgx8, nice drop set, got a huge pump in my tris
Pushdowns, 5 sets of 12 with different grips
DB External rotations, 4 sets of 12, My infraspinatus and teres minor seem to heal up. The ext. rotations start to suck a lot less.
DONE. I am taking about 200 grams of protein a day, 100 grams (or more) of fat and about 350 grams of carbs. I have not gained weight yet, I am a lot fuller. Will update with pictures in the week, once I get time to take some.
Good to see another sprinter on here! although I am 400m/400mHurdles, you should be really chuffed with 7.31, thats a decent FAT 60m time! equates to roughly around 11.2-11.4 for 100m. Your clean and jerk is immense! Keep up the good work. How old are you?
[quote]masterhaichanchu wrote:
Good to see another sprinter on here! although I am 400m/400mHurdles, you should be really chuffed with 7.31, thats a decent FAT 60m time! equates to roughly around 11.2-11.4 for 100m. Your clean and jerk is immense! Keep up the good work. How old are you?[/quote]
I am 19, and right now, no more track and field for the time being. I am just focusing on BB stauff, but will keep on sprinting once or twice a week just for confitioning because I have to face it; with being a truck and field national champion, I will earn about 25k tops per year. But, if I become the national BB champion, from the personal training hours that this title will give me, I will make about 60-70k per year. I have a lot of thinking to do but for the foreseeable futute, I will focus on BB. On a side note, I am already back at 96kg/212 pounds, just way leaner than 5 months ago.
15/3/12 Chest, some forearms and calves
Incline BB press
3 or 4 sets of 8 reps
Incline DB flyes
2 sets of 12, 2 sets of 10
Incline PureStrength machine
3 sets of 8
Inverted crossover
2x10-12
Crossover
3x10-12
My chest got a GREAT pump with this workout, especially my upper chest area which really sucks. I am going to focus on the upper chest for a while in order to catch up with everything else. I don’t even remember the sets and reps I did for forearms and calves, I just loaded some weight and kept on going until it hurt LOL.
You should include the actual weight you use in your log, so we can watch the progression.
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[quote]theBird wrote:
You should include the actual weight you use in your log, so we can watch the progression.
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I should, but as I am a lazy bastard, I always forget the actual weights LOL. Tomorrow, I will take a notebook with me to write everything down so I can remember them.