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Beast
05-03-2004, 04:49 AM
Monday- Not to failure
A1. T-Bar Rows
180 X 6, 6, 6

A2. Bench Press
225 X 6, 6, 6

B1. Weighted Pull-Up
25 X 6, 6, 6

B2. Weighted Dips
50 X 6, 6, 6

C1. Military Press
155 X 6, 6, 6

C2. Barbell Shrug
315 X 6, 6, 6

My goal here was to decrease the volume from last week and just stimulate the muscles. I was not going to failure and could have easily gone heavier. This is the first time I have done flat bench press in ages. I'll have to "relearn" it, then my strength should start to climb.

Workout Length: 45 minutes

spytech
05-03-2004, 02:54 PM
Looking good (great improvement in your pics in the other thread).

What is your plan of attack for the next few weeks compared to what you have been doing (in terms of volume, weight progression, etc)?

Beast
05-03-2004, 03:26 PM
I can't spoil the surprise :D

Iron Cardio
165 lbs for 15 X 3 (10 sec. rest)

spytech
05-03-2004, 04:20 PM
haha, alright ;)

I tried out your incline db shrugs the last few upperbody workouts - prett nice. What degree incline do you have your bench set at about when you do them?

Beast
05-03-2004, 06:14 PM
Incline is about 50-60 degrees.

Beast
05-04-2004, 04:44 AM
Tuesday- Not to failure
A1. Squat
405 X 4, 4, 4

A2. Barbell Curl
135 X 6, 6, 6

B1. Stiff Leg Deadlift
315 X 6, 6, 6

B2. Close Grip Bench
205 X 6, 6, 6

C1. Seated Calf Raise
160 X 4, 4, 4

Workout Length: 50 mintues

The Apocalypse
05-04-2004, 11:35 PM
Originally posted by Beast
Tuesday- Not to failure
A1. Squat
405 X 4, 4, 4

A2. Barbell Curl
135 X 6, 6, 6

B1. Stiff Leg Deadlift
315 X 6, 6, 6

B2. Close Grip Bench
205 X 6, 6, 6

C1. Seated Calf Raise
160 X 4, 4, 4

Workout Length: 50 mintues

Geez that squat is just insane man. Great job. My goal is to hit 405 6 times by August but today I just hit 365 8 times which is a personal record. But I'm very interested in seeing where you are going with this workout routine.

Demorak
05-04-2004, 11:57 PM
Originally posted by Beast
Tuesday- Not to failure
A1. Squat
405 X 4, 4, 4

A2. Barbell Curl
135 X 6, 6, 6

B1. Stiff Leg Deadlift
315 X 6, 6, 6

B2. Close Grip Bench
205 X 6, 6, 6

C1. Seated Calf Raise
160 X 4, 4, 4

Workout Length: 50 mintues

Strange workouts, is it still TP? it looks diffrent.
BTW. How many sets do you do for biceps a week?

Beast
05-05-2004, 04:46 AM
My routines are different from TP's, but share some of the same principles.

Beast
05-06-2004, 04:57 AM
Thursday- Not to failure
A1. Incline DB Press
90 X 6, 6, 6

A2. Rack Deadlifts
405 X 6, 6, 6

B1. Rack Pull-Up
9, 12 ,12
***Secret exercise.

B2. Incline Cable Flies
50 X 9
60 X 9
75 X 6

C1. DB Lateral
30 X 9, 6, 6

C2. Behind the back Smith Shrug
225 X 9, 9, 9

D1. Rear DB Lateral
30 X 9, 9, 9

D2. Seated Machine Shrug
180 X 9, 6, 6

Today was AWESOME!!! I sense some major grow coming from this workout :D

The Apocalypse
05-06-2004, 12:18 PM
Originally posted by Beast
Thursday- Not to failure
A1. Incline DB Press
90 X 6, 6, 6

A2. Rack Deadlifts
405 X 6, 6, 6

B1. Rack Pull-Up
9, 12 ,12
***Secret exercise.

B2. Incline Cable Flies
50 X 9
60 X 9
75 X 6

C1. DB Lateral
30 X 9, 6, 6

C2. Behind the back Smith Shrug
225 X 9, 9, 9

D1. Rear DB Lateral
30 X 9, 9, 9

D2. Seated Machine Shrug
180 X 9, 6, 6

Today was AWESOME!!! I sense some major grow coming from this workout :D

So I must ask, why the deadlifts from teh rack?

sword chucks
05-06-2004, 02:51 PM
Originally posted by Beast
Thursday- Not to failure

B1. Rack Pull-Up
9, 12 ,12
***Secret exercise.


Whats the secret?

Beast
05-06-2004, 03:00 PM
With rack deadlifts, you start with the bar just below knee level. This removes the involvement of the legs and hip flexors.

SavesTheMuscle
05-06-2004, 04:34 PM
Originally posted by sword chucks
Whats the secret?

hehehe, I was thinking about asking that :D

Come on Derek, we won't tell :D

Edit:
I think I know what you're talking about :fear: :D

Your secret is safe with me batman!

fupafighter2
05-06-2004, 07:03 PM
[. I'll have to "relearn" it, then my strength should start to climb.

Workout Length: 45 minutes [/B][/QUOTE]

hahaha....i know wat u mean, a few weeks ago i threw em in for the first time in a while and while doin some warm ups with 225 my lower half fell off the bench...talk about lookin like a jack ass

Beast
05-06-2004, 07:29 PM
Motor skills

Your muscle have to learn to function again. How to stimulate to most motor units. How to stimulate them together. All sorts of stuff.

Zen_Lifter
05-06-2004, 11:34 PM
Originally posted by Beast
Thursday- Not to failure
A1. Incline DB Press
90 X 6, 6, 6

A2. Rack Deadlifts
405 X 6, 6, 6

B1. Rack Pull-Up
9, 12 ,12
***Secret exercise.

B2. Incline Cable Flies
50 X 9
60 X 9
75 X 6

C1. DB Lateral
30 X 9, 6, 6

C2. Behind the back Smith Shrug
225 X 9, 9, 9

D1. Rear DB Lateral
30 X 9, 9, 9

D2. Seated Machine Shrug
180 X 9, 6, 6

Today was AWESOME!!! I sense some major grow coming from this workout :D

secret? are you just talking about rack chins (a very common excersise, although not mentioned much on this board) but with palms away?

Beast
05-07-2004, 04:47 AM
It's not really a secret, I just didn't feel like explaining it :D

Beast
05-07-2004, 04:55 AM
I had a terrible night's sleep last night. Yesterday was the first really hot/humid day. It was so hot and sticky, I couldn't fall asleep. Then when I did, I was woken up by the crash of lightning. It was booming last night. My power went out (I woke up when that lightning hit), so I set the alarm on my cell phone (which I have not used yet). This alarm was crazy. It was load and sounding like the type of alarm that would be used to tell people to evacuate from somewhere. So I jumped out of bed when I heard it, it startled me.

So, last night sucked, but I got up and went to the gym.

Friday- Not to failure
A1. Hack Squat
360 X 6, 6, 6
***Switching this with leg press next week as I am feeling too much tension on my patellar tendon.

A2. Slanted Calf Raise
300 X 9, 9, 9

B1. Front Loaded Leg Press
540 X 6, 6, 6

B2. Donkey Calf raise
400 X 9, 9, 9

C1. Leg Extension
150 X 9
160 X 9, 6

C2. Leg Curl
150 X 9
160 X 9, 6

D1. Machine Preacher
75 X 9, 6, 6

D2. V-Bar Pressdown
70 X 9, 6, 6

E1. 1-Arm Cable Hammer Curl
50 X 9
60 X 6, 6

E2. 1-Arm Cable Rope Pressdown
30 X 9
40 X 6, 6

As you can notice, I am not going to failure and I am using lower weights than I can. The main purpose of this week was to recover/deload from last week's insanity.

JD16
05-07-2004, 10:26 AM
Beast,
I know what you mean. I live down by detroit and it was a very humid night. Hard to get comfortable when sleeping. The storms must have been north or south of me, i didn't hear any.
Very impressive on your progress. I havn't seen any pics for a long time of you until yesturday. Wish i had some wheels like yours. Anyway good luck at your contest. Is it at the redford theatre?

JD

Beast
05-07-2004, 10:30 AM
Yeah, July 17th at the Redford Theatre.

JD16
05-07-2004, 12:47 PM
Originally posted by Beast
Yeah, July 17th at the Redford Theatre.

A guy at the gym i go to is competing also in july down there. I probably will be checking it out!

Prod
05-08-2004, 08:27 PM
I found this amusing little video to demestrate the secret. I do this to. Only me and some huge sweden guy does this at my gym

*****://www.sportime.com/videos/pullup.mov

Beast
05-09-2004, 05:43 AM
Forgot to put Thur's cardio
Iron Cardio
165 lbs for 15 X 3 (10 sec. rest)

Saturday- Elliptical Sprints
10 sec sprint/20 rest active rest X 20

SavesTheMuscle
05-09-2004, 11:22 AM
Beast,

Could you briefly explain what front loaded leg press is?



and when you do V- Bar pressdowns, do you use the Double Handle V- Bar, or the Single V-Bar?

.. in the case you have no clue about which bars I'm talking about, see attachment.

Beast
05-09-2004, 01:58 PM
Single V-Bar

The front loaded leg press is the name of the machine. Try a google search for it and I'm sure something will show up (it's made by Cybex)

Prod
05-09-2004, 03:55 PM
http://www.ecybex.com/mainsite/products/Strength/PlateLoaded/images/lower_body_5235_lg.jpg


Something like that derek

Beast
05-09-2004, 04:04 PM
Originally posted by Prod
http://www.ecybex.com/mainsite/products/Strength/PlateLoaded/images/lower_body_5235_lg.jpg


Something like that derek

That's the one.