Hlss: I’ve never noticed he red things on my chest, but I just get a crazy sharp pain in my temple. Any ideas how to prevent them?? Because they make me cut my sets short sometimes…
Back and Arms: 12/5/11
Neutral Grip Cables Rows: Did these for the first time, gave me a crazy back contraction
135x4
165x4
195x6
Rack Pulls: Conventional stance, and doing it as the 2nd exercise hit my back WAY better
225x6
275x6
315x8
Rack Chins: May start just doing BW with these, to work on form
BWx8
+20x8
+35x9
Stretchers: Great Pump
105x10,10
120x11,10
Decline CGBP: Hit the Tri’s really hard
125x6
145x6
165x7
OH Rope Extension:
90x10
100x10
110x12
Straight Bar Curls: Just a bit of cheating
75x6
85x6
95x6
Rope Curls: HOLY SHIT BALLS! These gave me the CRAZIEST bicep pump I’ve ever had. No cheating
70x10
80x10
90x10
Awesome workout. Back was hit super hard, arms really pumped. Rack Chins aren’t holding up well the 3rd exercise, so may need to trade them out. Rack Pulls were REALLY great with higher reps, and after a rowing exercise. Much more effective that way
Flat Bench: First set blew, rest were perfect
165x2,2,2
Back Squat: Dope
195x2,2,2
Seated OHP: Sweet
125x2,2,2
Front Squats: These have improved tremendously
135x3
155x3
175x5
Leg Curls: Will be doing the whole stack soon
110x8
120x8
130x8
Abs
Great workout. Took some progress pics, and I look skinny as shit. lol. But seeing how far I’ve come since the beginning is awesome. So, happy, just not satisfied.
Workout was good. Two issues: first, didn’t add weight or reps to neutral grip pulldown. Second, doing strict hammer curls, by making sure to not cheat using my traps, did nothing for my biceps. Ehh, hopefully next weeks a bit better.
So… came to a revelation the last few days. I took some progress pics, and I’ve realized in my mind, I tell myself when I’m gaining, I’m getting ‘fat’. Looking at these pics, I realize I’m being dumb. I look skinny if anything, and am sabotaging myself with negative thoughts. So, I think I’m going to consistently take progress pics every month, to have a better way to gauge my progress.
Going to play basketball in a bit. It’s an off day.
[quote]young n wrote:
Been following your log for a while
Keep up the work man
Your only going to get better[/quote]
Thanks man. I appreciate the support. Any advice or comments you have, feel free to throw them my way. Always looking for a second opinion
HFS Day 4, Chest: 12/11/11
Flat Bench: As usual, first set was rougher then I wanted, but was good from there
165x2,2,2
Back Squat: I’m becoming a squataholic. lol
195x2,2,2
Seated OHP: <3
125x2,2,2
DB Incline: So… I’m sold on rest-pause/cluster sets. I’ve never been able to progress on DB’s, but these 4-5 weeks I’ve PR’ed ever time
65’sx9+3+3 = 15!!!
Pec Dec: Seemed to really find my groove with these, all chest, no front delt. Great stretch and contractio
100x10
115x10
130x8 <— lulz, must remember I’m Spiderman, not Superman
Face Pulls: Slow and controlled. These rape my pinkies
50x20
60x15
75x10
Great workout. Felt groggy going in, basically been writing a paper all morning. Basically took an hour to hit the gym, now I’m back to writing. lol. YAY PHILOSOPHY!!
O yeah
I read somewhere in your log about you “tweaking” your outer pec/ chest
Not to long ago I “sprained” something there also, my armpit was swollen and in pain for a few days afterward
I just cant emphasis enough about a through warm up
If anything include a couple sets of scap push ups, wall slides in your warm up, cant go wrong with extra “activation” stuff
[quote]young n wrote:
O yeah
I read somewhere in your log about you “tweaking” your outer pec/ chest
Not to long ago I “sprained” something there also, my armpit was swollen and in pain for a few days afterward
I just cant emphasis enough about a through warm up
If anything include a couple sets of scap push ups, wall slides in your warm up, cant go wrong with extra “activation” stuff[/quote]
Yeah, after that, I usually do about 3 sets of pushups, and all together 8 sets of light warm up sets before getting into my working weight on bench. I don’t ever want to be the guy over 35+ who has lift around his injuries, so I try and not abuse myself too bad now. lol
Are you alternating your hammer curls? I’ve always felt it ALOT more in my biceps when I do them bilaterally, maintaining constant tension. Here’s a few techniques that could really fuck you up (in a good way of course =/…)
Iso Holds: basically start with both arms flexed to 90 deg. Lower one, curl back up, then return to 90 deg. Then repeat with the other arm…basically alternating while you hold the opposing arm fixed. Hell, a set of 6 will fuck you up.
Curl both arms at the same time until your form just starts to really break down at the last rep. Then immediately grab the DBs that are 50% of that weight and bang out the same number of reps focusing on hard contraction and perfect form.
jskrabac: Yeah I always alternate hammer curls, could be the reason why I don’t feel them that much. I’m def going to try the iso holds next week, thanks for the advice
HFS Day 4, Legs: 12/12/11
Flat Bench: Everything felt really light, despite major DOMS in my chest today
165x2,2,2
Back Squat: Super easy
195x2,2,2
Seated OHP: These felt really good
125x2,2,2
Sumo Leg Press: added an extra 50lbs, all solid reps
5pps+50x6
6pps+50x6
7pps+50x6 <— solid
Leg Extensions: These started hurting my shins super bad, stopped early
55psx20,12,12,8,8
Dope workout. Felt awesome. Bench felt lighter then ever. Boom
Supinated Pulldowns: Gave me crazy lat stretch, but had a lot of bicep involvement
135x8
150x8
1655x10
Stretchers: Nice
105x10,10
120x12,11
Decline CGBP: My left arms fucks up on these all the time. lol. IDK why…
135x6
155x6
175x4 <— woah there Tonto lulz!
OH Rope Extnesions: Hardest part of these is setting up. lol
100x10
110x10
120x12
Straight Bar Curls: Think the pulldowns wore out my bi’s…
75x6
85x6
95x6
Rope Curls: Helllzz yeah these are dope
80x10
90x10
100x10
Good workout. Took my last final of the semester today, was kind of worn out from 2 hours of writing followed by 3 hours of desk work, then time enough to eat right before the gym. Either way, got the work in, so I’m happy. Tmrw I’m playing basketball, may or may not attempt a dunk. lol
Seated OHP: Doing these explosive destroy my shoulders (in a good way)
135x2,2,2
Front Squat: Couldn’t seem to find the ‘sweet spot’ on my shoulder girdle today… whateves
145x3
165x3
185x3
Hammie Curls: Single leg, no rest because was crunched for time
115x8
125x8
135x8 ← barely, lack of rest between sets effected me
Good workout. Was a quick one because as an RA, it’s my job to help close down campus. Managed to get an hour of freedom to workout though. Today was my gf of 2 years last day at this school (she’s transferring), so its pretty tough, because we’ve dated since high school, always been together, so a 3 hr distance is going to suck… ohh well, I’m just glad I have something like lifting in my life that’s consistently always there. It’s the one constant. lol /ghey
There’s some good work going on in here. How are you liking the HFS training? I notice for bench especially your first set often sucks. What kind of warmup do you do before, and do you get a liftoff?
[quote]Gmoore17 wrote:
There’s some good work going on in here. How are you liking the HFS training? I notice for bench especially your first set often sucks. What kind of warmup do you do before, and do you get a liftoff?
Keep up the good work.[/quote]
Appreciate it man. I love the HFS. This is probably the most fun I’ve had training, and in the 6 weeks I’ve started it, I’ve gained 5lbs without any increase in waist size.
Warm-up wise, I do a few power cleans with an empty bar, about 5 sets of explosive pushups, then ramp up my sets. Usually it looks like this, all reps ‘explosive’.
bar x10+ reps
65x 5 reps
95x 3 reps
115x 3 reps
135x 2 reps
155x 1 rep
175x for 3 sets of 2
Idk why, it seems like the first set is always a little, idk, less efficient? Any ideas for a better warm-up would be appreciated.
That’s a lot of warmup lol, I doubt that TOO much warmup is the issue though if it’s your subsequent sets get better. Odd. How about a liftoff? I find they really do help in order to keep everything tight, and keep sets similar.
[quote]Gmoore17 wrote:
That’s a lot of warmup lol, I doubt that TOO much warmup is the issue though if it’s your subsequent sets get better. Odd. How about a liftoff? I find they really do help in order to keep everything tight, and keep sets similar.[/quote]
Haha yeah I get really warmed up before pressing, because my left shoulder has always been prone to tweaks and pains, so I try and make sure its ready to go before getting into any heavy work. I’m actually going home for the winter, and will be lifting alone in my garage for my HFS work, so sadly a liftoff is out of the question. Thanks for the advice though.
