hey man, if you keep it up with the walking lunges, i think you should make a point to throw in some adductor stretches. i think it was a mistake on my part to hit them so hard with the lunges without also seriously stretching them.
[quote]whup wrote:
[quote]Element_26 wrote:
I approve of this diet. My dangerously underweight brother (6’ tall and 135lb) should heed your advice!
You’re moving some pretty serious weight for a speed day here man, it’s good to see. How’s your body composition holding out as you continue to gain weight?[/quote]
Damn! 135lbs??? You need to get his ass in the gym! And then take him to McDonalds or whatever equivalent you have
Thanks man! Its not really a speed day though, I’m just recording my rep tempo. I either do fast reps or hold and squeeze reps.
I’m definitely accumulating some fat along with a little muscle, but I freakin love eggnog…and milk. I’ve been mixing it half and half. Two cups with almost every meal; 8 grams of protein per cup. It adds up [/quote]
Haha yeah we have McDonalds in England! But my brother isn’t remotely interested in lifting, or eating very much. And eggnog and milk just sounds like such an awesome combination.
[quote]grettiron wrote:
hey man, if you keep it up with the walking lunges, i think you should make a point to throw in some adductor stretches. i think it was a mistake on my part to hit them so hard with the lunges without also seriously stretching them.[/quote]
Will do. Thanks for the advice!
12/16/09
Standing OHP
Warmup
(bar)x18
(65)x5
(95)x3
(135)x3
Work sets
(155)x5
(175)x3
(155)x6
(95)x15
Floor press
(135)x6
(225)x6
(245)x5
(185)x14
Landmine
(100)2x10 - YouTube
HS Iso-Lat Decline
(3 plates)x15, x10
Cable Side Laterals
(25)3x9
Overhead Tri Ext - Body masters
(110)x10
(120)2x10
My style of landmines are more of a pulling and pressing movement, although it works my core very hard, as well as grip…it pretty much hits my entire upper body, but lats, delts, traps most. The gym doesn’t have the actual machine, I just stick a barbell in a corner.
You guys (Blacklabel, theuofh) should try it and let me know what you think. Thanks for the comments!
New shake recipe:
1/4 cup almonds
1/4 cup walnuts
2 scoops grow
2 cups water
My gyms got one of those too, and I’ve always wondered the way you’re supposed to do them. I found this Sorinex video when I was messing around awhile ago:
I’ve been trying to do it like that video, with a big, smooth pivot on the toes. I’m better at one side than the other and I only use ~25 pounds, but I might need to try loading it a little heavier if you got 100 on there.
Nice trainin’ Whup.
What benifits does the landmine have?
FRI 12-18
ArcTrainer
5 min
Box SQ
(135)x10
(185)x10
(225)x8
(315)x8
(335)x8
(355)x6
(225)x14
RDL
(225)x8
(245)x8
(265)x8
Walking DMBL lunge
(65s)x12, x14
Legs were fried from squats
Then I did a giant set with a friend, no rest between sets
Calves 3x20
Abductor 3x12 for the rest
Adductor
HS seated leg curl
Damn! I was freakin’ worked after this. Epsom salt bath later for sure
MON 12-21
Rack pull - Below knee
(135)x10
(225)x5 stretch, leg swings, lunges, 45 backraise
(315)x5
belt
(405)x5
(475)x5 Most weight I’ve ever pulled from this level. Very stoked about this
No belt
(325)x12 Last rep hold bar as long as possible for grip
Horizontal chins
(45)2x12
HS Iso-Lat High Row
(2 plates)x8
(2 plates, 1 10)x10
(2 plates, 2 10s)x8 Drop (2 plates)x6
First time doing these, and like all the HS I’ve tried, its very effective
BRBL Shrugs
(315)x6 Sans straps
Straps
(405)x20
(425)x20 Most weight and reps I’ve ever shrugged too
Incline curl
(40)x9, 2x6
(30)x10
Wrist curl
(90)x10
Good day for PRs. One more 60g protein/25g fat shake and off to bed. Traps are gonna be aching tomorrow
[quote]whup wrote:
Damn! I was freakin’ worked after this. Epsom salt bath later for sure[/quote]
an epsom salt bath is like magic! looks like a good couple days for you, must be all the nog and milk haha.
TUES 12-22
ArcTrainer
10 mins
Piece of cake compared to complexes
Cosgroves Evil 8
(95) x6 x5 x4 - 1 min rest periods
Only three sets instead of six
I haven’t done these in a while and they about killed me, lungs were on fire. The only thing easy about them is the rows
WED 12-23
DMBL Flat BP
(55)x6
(75)x6
(90)x6
(110)x6
(120)x5
(80)x15
Standing OHP
(95)x6
(115)x6
(135)x6, 2x5
(95)x12
HS Iso-Lat Incline
(2 plates)x8
(2 plates, 1 10)x8
(2 plates, 2 10s)x8
Dips BW
3x15
Cable side laterals
(20)2x10
(25)x10
Didn’t have time to hit tris. Had a lunch date with some panang curry
SAT 12-26
Cosgroves Evil 8
(Bar, 45)4 sets of 6 - 1 min rest periods
Push up
3x25
Super set
Pull up
3x10
SUN 12-27
Rack pull - Below knee
(135)x10
(225)x10
(315)x5
(405)2x5, 1x10
Horizontal chins
(45)2x12
HS Iso-Lat High Row
(2 plates)x8
(2 plates, 1 10)x8
(2 plates, 2 10s)x8 RP x3 x3 Stretch
BRBL Shrugs
Straps
(405)x20
(425)x15
(445)x10
Incline curl
(40)x12 RP x3 x2 x1 Stretch
Short and sweet. Complexes and body weight exercises tomorrow
Mon 12-26
Cosgrove Evil 8
(65)x6 x5 x4 x3 x2 x1
1 min rest between sets
11 min to complete
Medium tough
Tues 12-29
Box SQ
(135)x10
(225)x8
(275)x5
(315)x5
(365)x6
(225)x15
RDL
(225)x10
(245)x8
(275)x8
Walking lunge
(65s)32 steps total x 2 sets
HS leg curl
(1 plate, 1 35)2x12
Bad girl machine (abductor)
2 plates, 1 35)2x10
Calves & Tibia
1x25
I’ve had a good year with the weights and learned a lot about my body and much more. Gained size, dropped pounds, dieted for the first time, hit PRs, cleaned up my diet, no injuries, started doing cardio. Lots of great advice from everyone contributing to my log, thanks! Learned a lot from other lifters logs too. Ready to kill it again in the new year. Cheers!
So how do you feel with more isolation and pump stuff, also more volume if im not wrong.
This Cosgrove evil 8 is hell of a warmup!
THUR 12-31
DMBL Flat BP
(45)x5
(55)x5
(75)x5 Shoulders dislo/stretch/plate rotations
(90)x5
(110)3x5
(85)x17
Standing OHP
(95)x5
(115)x5
(135)x5
(145)x5
(155)x4
(100)x13
HS Iso-Lat Incline
(2 plates, 1 10)x10
(2 plates, 2 10)x8
(2 plates, 3 10s)x6
(1 plate, 1 35)x12
Dips BW
2x20
Cable side laterals
(25)x8
(20)2x8
SS
Low to high cable flys
(50)x8
(40)2x8
Overhead Tri Ext - Body masters
(120)x8
(130)x8
(140)x6
(150)x5
Stretch
So, the way I’ve been training is to do 1-4 low rep(4-6 reps)working sets on mainly the compound lifts after warming up , and then a final set with lower weight for high reps. The plan is to hit both muscle fiber types. I’ve been trying to increase the weight every week and/or reps. However, didn’t do this with tris, because they got plenty of work from all the pressing. I have trained this way for a long time and it works great for me.
Damn! Chest and tris are sore today
[quote]crankMAN wrote:
So how do you feel with more isolation and pump stuff, also more volume if im not wrong.
This Cosgrove evil 8 is hell of a warmup![/quote]
It feels great, man! Its always worked for me in the past to hit both rep ranges
[quote]whup wrote:
So, the way I’ve been training is to do 1-4 low rep(4-6 reps)working sets on mainly the compound lifts after warming up , and then a final set with lower weight for high reps.[/quote]
i think this is a really good way to do things. good luck this year buddy.
are you looking to hit any specific training milestones in 2010?
MON 1-04
ArcTrainer 8 mins
Rack pull - Below knee
(135)x10
(225)x5 BW SQs, stretch, leg swings
(315)x5
(405)x5
Belt
(455)x5 Damn! Freakin weights felt heavy today
(325)x13
Cable row/wide grip
(130)x10
(150)x10
(170)x8
(190)x6
Cable pull down/narrow/neutral grip
(140)x10
(150)x10
(170)x8
(190)x6
BRBL Shrugs (Whup shrugs) (:
Straps
(405)x15
(445)x20
Incline curl
(40)x10 x8 x6
(30)x6
Face pull
(90)x12
(100)x15
(120)x12
ArcTrainer 12 mins
[quote]grettiron wrote:
[quote]whup wrote:
So, the way I’ve been training is to do 1-4 low rep(4-6 reps)working sets on mainly the compound lifts after warming up , and then a final set with lower weight for high reps.[/quote]
i think this is a really good way to do things. good luck this year buddy.
are you looking to hit any specific training milestones in 2010?
[/quote]
Thanks man, you too!
Nothing really planned yet. Just continue getting stronger and bigger and injury free. Just keep on keeping on, life’s a garden man, dig it! What about you?