-
[b]Sunday 11/4/12- Legs "B Week" Rotation [/b]
[b]Leg press-Wide Foot Position [/b]
12x600
12x600
12x600
12x600
15x600
[b]Leg press-Narrow Foot Position [/b]
12x500
12x500
12x500
12x500
16x500
[b]Hack Squats [/b]
12x400
12x400
12x400
12x400
17x400
[b]Lying Leg Curls[/b]
12x60
12x60
12x60
12x60
18x60
[b]Glute-Ham Raise[/b]
12xBW
12xBW
12xBW
12xBW
16xBW
[b]Stiff Leg Dead Lift [/b]
10x95
10x95
10x95
10x95
10x95
[b]Leg Press Calf Raises w/Toes turned out [/b]
12x600
12x600
12x600
12x600
17x600
[b]Leg Press Calf Presses w/Toes in [/b]
12x600
12x600
12x600
12x600
19x600
[b]Observations[/b]
[QUOTE=Lou1se;974040163] ...I see you are both striking the same pose and yet the back foot is placed differently. Is there a rule in place that all competitors must strike poses in the same way? I expect a slight change in stance affects what is being presented. [/QUOTE]
Here is another pic (albeit a little blurry) of Lionel and I going head to head on the Rear Lat Spread pose. As with the Back Double Bicep, the direction given by the head judge was to take the pose, and spike the calf of our choice.
[IMG]http://i331.photobucket.com/albums/l443/bo_flecks/CompareRLS-1.jpg[/IMG]
One of the things I noticed at the Gateway Naturals was that the judges were not extremely particular about how the male bodybuilders chose to hit each pose. Because of that, and other factors that will come into play next year, I will be hitting several of the poses in 2013 with modifications made to them.
The bottom line for the NANBF judges this year had little to do with posing. Mass, especially in the legs, seemed to be the key to placing high. When I evaluate all of the pics I have of Lionel, I can identify areas where I have him hands down, and I can also see where he has me clearly beat. When all of that is factored into the judging and placements, that tells me exactly where my focus needs to be for next year.
If my wheelz respond the way I intend them to, I plan to be hard to beat next year. So here we go.
[b]Quad Workout[/b]
[b][i]Leg Press: Wide Foot Position[/i][/b]
And so it begins. The decision was made before the first set was done to take the weight scheme from last week and use it with an extended rep scheme. The last set of each exercise would be taken to failure. The weights I used today felt pretty darn heavy, so the rep scheme looks easier on paper than it was in real life. This entire workout was bordering on brutal. Heels are about 15 inches apart with the quads coming down well to the outside of my chest at the bottom of the movement.
[b][i]Leg Press: Narrow Foot Position[/i][/b]
Heels are about 5 inches apart with the quads coming down and pressing against my chest at the bottom of the movement.
[b][i]Hack Squats:[/i][/b]
Money right here. The feet are positioned to put as much emphasis on the outer sweep of the quad as possible.
[b]Hamstring Workout[/b]
[b][i]Lying Leg Curls:[/i][/b]
Steady cadence with a short hold at the top and a slow negative.
[b][i]Glute-Ham Raise:[/i][/b]
Slow rep cadence on this one to totally focus on how the hammies pulling. Wide knee position which brings a little more of the upper hamstrings into play.
[b][i]Stiff Leg Dead Lift[/i][/b]
Baby steps :). I promised Bill I would go easy with this one, and that is what I did today. No reason to try and do anything but test the waters on the maiden voyage. Got in position and worked the hammies and the glutes with the light weight. Very little lower back was involved today.
[b]CalfWorkout[/b]
[b][i]Leg Press Calf Presses- Toes turned out:[/i][/b]
Gastrocnemius focused.
[b][i]Leg Press Calf Presses- Toes in:[/i][/b]
Tibialis focused.
And so ended a 504 rep leg day. I had to use the handrail to help myself up out of the basement. I love this stuff!
[b]Final Thoughts[/b]
[QUOTE=BergMuscle;973798833]Like the exercise choices in this routine. I'm a big fan of DB chest work; I love the greater ROM I get over BB work. And we've discussed the tricep bar spiders before.[/QUOTE]
The exercise selection you will see for the upcoming year has been made through trial and error. Not so much based upon hypertrophy, but almost completely chosen because they do not cause grief for my connective tissue or lower back. I have been able to identify enough variation to run the A week/B week exercise rotation with a barbell centric week and a dumbbell centric week. Separating the push/pull factor so that I have a primary day where the muscle is worked and a secondary day where the muscle must work again is pretty much the key to the whole thing.
I may be moving exercises around from time to time to address a specific need or to work around a ding, but for the most part the exercise choices I am using now will be my staples for the next 11 months.
-
[QUOTE=Bo_Flecks;974270633][b]Sunday 11/4/12- Legs "B Week" Rotation [/b]....
If my wheelz respond the way I intend them to, I plan to be hard to beat next year. So here we go.....[/QUOTE]
I've got to tell you Steve, that whenever I look at your leg work, my immediate thought is that it surpasses by far anyone's routine that I'm accustomed to seeing at the gym. Impressive volume! Have no doubt that they should respond the way you want.
-
[b]Tuesday 11/6/12- Back/Triceps/Abs/Calves "B Week" Rotation[/b]
[b]Wide Grip Pull Ups[/b]
12xBW+30
12xBW+30
12xBW+30
12xBW+30
14xBW+30
[b]One Arm Dumbbell Rows[/b]
10x90
10x90
10x90
10x90
12x90
[b]V- Grip Pull-ups[/b]
12xBW+30
12xBW+30
12xBW+30
12xBW+30
15xBW+30
[b]Decline Close Grip Bench Press [/b]
12x200
12x200
12x200
12x200
14x200
[b]OH Dumbbell Tricep Extensions[/b]
12x90
12x90
12x90
12x90
12x90
[b]Reverse Grip Bench Press[/b]
10x185
10x185
10x185
10x185
10x185
[b]Hanging Knee Raises-Obliques[/b]
(left)
10xBW+15
10xBW+15
10xBW+15
10xBW+15
10xBW+15
(right)
10xBW+15
10xBW+15
10xBW+15
10xBW+15
10xBW+15
[b]Decline Crunches[/b]
10xBW+25
10xBW+25
10xBW+25
10xBW+25
10xBW+25
[b]Seated Calf Raises[/b]
10x275
10x275
10x275
10x275
10x275
[b]Observations[/b]
Pretty much a routine back and tricep workout.
[b]Back Workout[/b]
[b][i]Wide Grip Pull Ups:[/i][/b]
Wide grip, working to flare the lats out as much as possible at the bottom of this movement.
[b][i]One Arm Dumbbell Rows:[/i][/b]
Pretty straight forward DB rowing. Controlling the cadence of the reps to keep as much tension on the lats as possible.
[b][i]V-Grip Pull-ups[/i][/b]
Really just a hammer grip pull-up, flaring the lats out as much as possible at the bottom of this movement.
[b]Tricep Workout[/b]
[b][i]Decline Close Grip Bench Press:[/i][/b]
Performed at a 30 degree decline with the thumbs about 10 inches apart.
[b][i]OH Dumbbell Tricep Extensions:[/i][/b]
The staple for working the medial head of the tricep. Very little forearm tendon stress at this angle.
[b][i]Reverse Grip Bench Press[/i][/b]
Hands about 15 inches apart, and elbows coming right down along my rib cage.
[b]Direct Ab Work[/b]
[b][i]Hanging Knee Raises-Obliques[/i][/b]
Focusing on the obliques a little more for the time being. Turning the hips and pulling the legs up with the obliques from the hanging position.
[b][i]Decline Crunches[/i][/b]
Trying to really burn the abs here with a little more weight.
[b]Calf Workout[/b]
[b][i]Seated Calf Raises:[/i][/b]
Soleus focused calf work.
[b]Final Thoughts[/b]
During the upcoming months, it will look like my rep scheme is all over the place, but there is a method to my madness.
-
[QUOTE=Bo_Flecks;975339443]there is a method to my madness.[/QUOTE]
looks like "pain for progress" :D Nice work.
-
[QUOTE=HoustonTXMuscle;974647513] Impressive volume! [/QUOTE]
Yep. Crazy volume.
Keep on keeping on, Steve.
-
[QUOTE=HoustonTXMuscle;974647513]I've got to tell you Steve, that whenever I look at your leg work, my immediate thought is that it surpasses by far anyone's routine that I'm accustomed to seeing at the gym. Impressive volume! Have no doubt that they should respond the way you want.[/QUOTE]
The thing that I am going to have to balance is the volume and intensity of my workouts with the nutrition level I am going to need to fuel the training, recover from it, and get the development I am looking for.
This week, I finally started feeling normal again.
[QUOTE=cmoore;975342543]looks like "pain for progress" :D Nice work.[/QUOTE]
The quads were still a little sore yesterday, but they feel like they are good to go for the squat session today.
[QUOTE=-=FLEX=-;975364153]Yep. Crazy volume.
Keep on keeping on, Steve.[/QUOTE]
I added another 50 to 60 pressing reps for my quads. I have been interested to see if my knees would be able to handle the additional volume. So far, so good.
-
Great insights and perspectives Steve. I've never been to a bb show, let alone knew how many intricacies there are. Guess folks could have the best physiques, but lose if they can't pose right, go out of order, etc. Seems really hard to me. Kudos!
-
[QUOTE=Bo_Flecks;976229673]
I added another 50 to 60 pressing reps for my quads. I have been interested to see if my knees would be able to handle the additional volume. So far, so good.[/QUOTE]
If you can handle it, it's the right way to go. In my experience, [I]Volume Works.[/I]
For all the talk of intensity, time under tension, this exercise vs. that, and any of a dozen other factors the one that always seems to yield [U]hypertrophy [/U]results is Volume. Not to say those other things don't matter, because they do. But if I was going to apply the 80/20 rule, and focus on the 20% of things that yield 80% of the results, [I]volume[/I] and [I]progression[/I] would be at the top of the list.
-
[b]Thursday 11/8/12- Shoulders/Traps/Legs "B Week" Rotation[/b]
[b]Seated Overhead Barbell Press[/b]
10x185
10x185
10x185
10x185
15x185
[b]Barbell Front Raise [/b]
10x65
10x65
10x65
10x65
12x65
[b]Bent Lateral Raises[/b]
11x50
11x50
11x50
11x50
12x50
[b]Medium Grip Barbell Shrugs[/b]
12x225
12x225
12x225
12x225
15x225
[b]Seated Dumbbell Shrugs[/b]
10x100
10x100
10x100
10x100
10x100
[b]Barbell Squats[/b]
10x175
10x175
10x175
10x175
12x175
[b]Lying Leg Curls[/b]
10x60
10x60
10x60
10x60
15x60
[b]Calf Presses[/b]
25x400
25x400
25x400
25x400
[b]Observations[/b]
It has been 6 weeks since I've done any barbell shoulder work, so I really needed to keep the weight in check to work on form and MMC. All of the other movements were advanced in progression.
[b]Shoulder Workout[/b]
[b][i]Seated Overhead Barbell Press:[/i] [/b]
Bringing the bar down just below my chin until the backs of my arms go past the parallel plane. Any deeper than this and my delts disengage and my triceps take over.
[b][i]Barbell Front Raises:[/i] [/b]
Performed with an EZ Bar. Raising the bar to just above shoulder level, and then controlling a slow negative for the burn.
[b][i]Bent Lateral Raises:[/i] [/b]
Chest supported at a 30 degree angle. Concentrating on pulling the dumbbells up with the elbows, forcing the work to be done by the rear delts.
[b]Trap Workout[/b]
[b][i]Medium Grip Barbell Shrugs:[/i] [/b]
I changed the angle of my upper body to hit the traps a little higher. Chest supported at a 60 degree angle forcing the traps to pull a little more from the top. Holding and squeezing..
[b][i]Seated Dumbbell Shrugs:[/i] [/b]
Dumbbells brought around a little more to the back to try and focus on the top of my traps. Performed seated on my SuperBench, back supported at an 80 degree angle.
[b]Legs[/b]
[b][i]Barbell Squats:[/i][/b]
Taking these just past parallel. I have a bungee strapped across my rack that I drop down and touch with my butt to signal that I have gone deep enough, but not too deep. Any deeper than this, and I run the risk of an L5 outage. I have learned this the hard way. Sticking with a conservative weight scheme for the time being, but I will start running the reps up next week. Everything felt very solid today.
[b][i]Lying Leg Curls:[/i][/b]
Hammies felt strong today. Controlled cadence with a short hold at the top and a slow negative.
[b][i]Calf Presses:[/i][/b]
Hi rep work with the feet together and toes straight forward to hit the belly of the calves.
[b]Final Thoughts[/b]
I just had this photo sent to me today. I did not have any pictures of me actually holding the trophy while I was on stage. I was kind of happy to get this one.
[IMG]http://i331.photobucket.com/albums/l443/bo_flecks/TrophyPresentation.jpg[/IMG]
Next year, I plan to have a pic of me holding a gold trophy instead of bronze. :)
-
[QUOTE=Bo_Flecks;976499123]I have a bungee strapped across my rack that I drop down and touch with my butt to signal that I have gone deep enough, but not too deep. [/QUOTE]
Great idea! I do box squats where I just barely touch the box then immediately go UP for the same reason. Great pic of you and the trophy!
-
What a great photo!!
Great to hear you are back to your old self. :)
Your sessions must take you a lot longer now with the changes.
Tons of volume, intensity and rock steady focus on gold.
-
-
Great photo.
Smart work with the squats. I have decided on a similar plan. I use a second bar on the rack as a touch guide.
Hadn't heard, though I may have just missed the post, Reality House 2012?
-
[QUOTE=Bo_Flecks;973642713]
It was interesting that when I did the squats Thursday night, the form and balance was such that it did not seem as if I had taken a two year hiatus from the movement.
[/QUOTE]
I don't Barbell Squat all the time either, and ^^^^this is what I've always noticed when I bring them into a routine--the movement pattern just kind of appears.
-
[QUOTE=Bo_Flecks;976499123][b]Seated Overhead Barbell Press[/b]
10x185
10x185
10x185
10x185
15x185
[/QUOTE]
This caught my eye ^^
First off, that is some insane pressing strength. Hell, I did a strength test last night and only got 200# for a single. :eek: You have some STRONG shoulders!
Second, if you were able to pound out 15 on the 5th set, I'm wondering if the 4x10 was sufficient? I'm sure you have a good explanation as you never do anything without putting thought into it. I see you're doing this on all of your working sets.
Anyway, just an observation. Killer training sessions in here, Steve!
-
[QUOTE=Bo_Flecks;976499123]
[b]Barbell Squats[/b]
10x175
10x175
10x175
10x175
12x175
[b][i]Barbell Squats:[/i][/b]
Taking these just past parallel. I have a bungee strapped across my rack that I drop down and touch with my butt to signal that I have gone deep enough, but not too deep. Any deeper than this, and I run the risk of an L5 outage. I have learned this the hard way. Sticking with a conservative weight scheme for the time being, but I will start running the reps up next week. Everything felt very solid today.[/QUOTE]
I think you'll do fine with higher rep squats, Steve. For bodybuilders, as I was saying the other day, volume is more important than weight, anyway. Add in your back issue, and the smart way to work these seems to me like it will be with rep increases first, followed conservatively by weight increases.
-
[QUOTE=Bo_Flecks;976499123][b]Thursday 11/8/12- Shoulders/Traps/Legs "B Week" Rotation[/b]
[b]Seated Overhead Barbell Press[/b]
10x185
10x185
10x185
10x185
15x185
[b]Barbell Front Raise [/b]
10x65
10x65
10x65
10x65
12x65
[b]Bent Lateral Raises[/b]
11x50
11x50
11x50
11x50
12x50
....[/QUOTE]
Steve, Just had to tell you that I found your numbers and volumes on those three exercises very impressive, especially considering the fact that it had been 6 weeks since you'd done barbell shoulder work.
-
[QUOTE=Bo_Flecks;976499123]
[IMG]http://i331.photobucket.com/albums/l443/bo_flecks/TrophyPresentation.jpg[/IMG]
Next year, I plan to have a pic of me holding a gold trophy instead of bronze. :)[/QUOTE]
That's great you got a shot of that!
-
[QUOTE=drudixon;976235673]Great insights and perspectives Steve. I've never been to a bb show, let alone knew how many intricacies there are. Guess folks could have the best physiques, but lose if they can't pose right, go out of order, etc. Seems really hard to me. Kudos![/QUOTE]
I think the thing that makes competitive bodybuilding look so hard has to do with the internal perception of the one who is viewing it.
Think about it: You work your ass off by putting your blood, sweat, and tears into your training for months or even years. You put your faith in a cutting protocol and hope it does not chew up a bunch of your hard earned gains because if that happens there is no recovery. You step out on stage stripped of anything to hide the flaws with guys who have trained just as hard and want it just as much as you do.
And ultimately, you leave the decision in the eyes and hands of the judges and hope that you get a fair evaluation.
Gawd help me, I love this stuff.
[QUOTE=VoxExMachina;976241853]If you can handle it, it's the right way to go. In my experience, [I]Volume Works.[/I]
For all the talk of intensity, time under tension, this exercise vs. that, and any of a dozen other factors the one that always seems to yield [U]hypertrophy [/U]results is Volume. Not to say those other things don't matter, because they do. But if I was going to apply the 80/20 rule, and focus on the 20% of things that yield 80% of the results, [I]volume[/I] and [I]progression[/I] would be at the top of the list.[/QUOTE]
The "any of a dozen other factors" is where guys really get hung up. I think it is because they have not experimented enough with volume and progression to really know what works best for them. I believe that pretty much anyone can build some muscle by training consistently with weights and eating a good diet, but finding the training and nutritional structure that yields the MOST hypertrophy in the SHORTEST amount of time can be a lengthy process. A bodybuilding oxymoron, if you will.
Over the last 18 months, I found that my muscle hypertrophy responds best to high volume meshed with continuous incremental progression through a combination small rep and weight increases.
I believe once a guy gets that 80% worked out properly, then that remaining 20% can make the difference between who can achieve greatness and who is just an also ran.
[QUOTE]I think you'll do fine with higher rep squats, Steve. For bodybuilders, as I was saying the other day, volume is more important than weight, anyway. Add in your back issue, and the smart way to work these seems to me like it will be with rep increases first, followed conservatively by weight increases.[/QUOTE]
I love squats and I missed doing them. There is just something about the feeling of your entire body being involved in the lift. It is like I walk away from a squat session and feel like my body MUST grow simply to keep up with the demand that I have just placed on it.
I have big plans and expectations for my Thursday night squat sessions. I just have to be patient and not get ahead of my back issue in this plan. A year is a long time.
[QUOTE=Payton1221;976530553]Great idea! I do box squats where I just barely touch the box then immediately go UP for the same reason. Great pic of you and the trophy![/QUOTE]
When I was doing the heavy squats back in 2010, I was using a box. I was not doing box squats per se, but using the box as a guide for depth.
My lower back blowout came with 385lbs because I dropped too deep, a little too fast, and drove the L5 out when I hit the box in a poor position. That is why I am using a bungee as a guide this time. I will not risk getting injured in the same way. Now I may end up having a back outage from squats some time in the future, but I will not let it happen by making the same mistake. This is just one of the lessons I learned.
[QUOTE=Lou1se;976578393]What a great photo!! [/QUOTE]
I woke up and found that photo attached to a text. I had to e-mail it to myself, and then download it. The pic only ended up being 10kb, but I was still happy to have it nonetheless.
[QUOTE]Great to hear you are back to your old self. :)
Your sessions must take you a lot longer now with the changes.
Tons of volume, intensity and rock steady focus on gold. [/QUOTE]
My workouts are now being completed in under 90 minutes. I have absolutely no distractions in my gym so I can move from one thing to the other without having to wait. One of my biggest time taker uppers is simply taking down and setting up between new exercises. The 5x10 protocol really expedites things.
[QUOTE=Vytis;976723003]In for the gold trophy![/QUOTE]
This is really my one and only training thought for the upcoming year. I got a taste of it, and now I want more. The only way I am going to get more is if I fuel the process which means I am going to have to carry more size for the next 10 months than I have since I started training. I am okay with that.
I have new goals. Off season aesthetics is not one of them.
Until the competition prep begins next July, I will be part of the "look big in clothes" crowd. :D
[QUOTE=bamazav;976724463]Great photo. [/QUOTE]
I know there are more photos out there, too. I just have to get my crew to send them to me without resorting to begging. It will be like Christmas every time one filters in. ;)
[QUOTE]Smart work with the squats. I have decided on a similar plan. I use a second bar on the rack as a touch guide. [/QUOTE]
A bar, bench, or bungee will all pretty much serve the same purpose. I like the idea of some sort of guide simply because I do not want to cheat myself out of any depth as a set progresses and I start to get a little tired.
[QUOTE]Hadn't heard, though I may have just missed the post, Reality House 2012? [/QUOTE]
Reality House went well this year. It all came on the heals of my competition, so Jesus was pretty ripped and tan.
We had over 1,700 come through despite a major storm on the second night. The weather was weird this year. I was sweating up there on the cross in Wednesday night, and by Saturday night I was freezing.
Pretty sure this was my last year doing the Jesus role. Considering that I am now old enough to be His dad, there probably needs to be some younger guys step up and take the torch. There are plenty of other jobs for an old guy like me to do that are much less painful.
[QUOTE=ironwill2008;976727063]I don't Barbell Squat all the time either, and ^^^^this is what I've always noticed when I bring them into a routine--the movement pattern just kind of appears.[/QUOTE]
When I did them two weeks ago, my form felt very solid, but I could tell that the stabilizer muscles had not been getting used to their fullest. It was not nearly to the level of not having been doing any leg work at all, but I could feel them.
The second session felt solid as a rock and put me in the frame of mind to progress them faster than I originally planned. But, I will be patient.
[QUOTE=bustasinclair;976729153]This caught my eye ^^
First off, that is some insane pressing strength. Hell, I did a strength test last night and only got 200# for a single. :eek: You have some STRONG shoulders!
Second, if you were able to pound out 15 on the 5th set, I'm wondering if the 4x10 was sufficient? I'm sure you have a good explanation as you never do anything without putting thought into it. I see you're doing this on all of your working sets.
Anyway, just an observation. Killer training sessions in here, Steve![/QUOTE]
You are exactly right. 185lbs was not as heavy as I could have been going with the OH BB presses. But since it had been 6 weeks since I had performed the movement, I followed my usual protocol under those circumstances and went with 80% of the normal weight I would use for the 5x10 and worked on form and MMC. Believe me when I say that my shoulders were feeling the 80% the next day.
The next time I perform the OH BB presses, I will be back up to max weight for the 5x10 protocol.
[QUOTE=HoustonTXMuscle;976785923]Steve, Just had to tell you that I found your numbers and volumes on those three exercises very impressive, especially considering the fact that it had been 6 weeks since you'd done barbell shoulder work.[/QUOTE]
I had continued to do my OH pressing with the heavy dumbbells, so my shoulders had not lost any real strength, but since there is a definite difference between the OH BB presses and OH DB presses I knew better than to go full bore after a 6 week hiatus from them. As it was, the DOMs I had from the 80% OH BB presses were all I wanted.
[QUOTE=StressMonkey;977166923]That's great you got a shot of that![/QUOTE]
It is a little frustrating knowing that there are a bunch of pictures out there on camera phones and digital cameras that I have not seen. I appreciate the time my crew took to come to the show, so I do not want to be a nuisance about asking them to send me the pics they have. It takes valuable time to do. I get that.
BUT I WANT TO SEE THEM :D
-
[b]Saturday 11/10/12- Chest/Biceps "A Week" Rotation [/b]
[b]Incline Barbell Bench Press [/b]
10x225
10x225
10x225
10x225
12x225
[b]Decline Barbell Bench Press[/b]
10x200
10x200
10x200
10x200
12x200
[b]Decline Dumbbell Flyes [/b]
12x70
12x70
12x70
12x70
14x70
[b]Incline DB Curls[/b]
12x40
12x40
12x40
12x40
14x40
[b]Tricep Bar Spider Curls[/b]
12x150
12x150
12x150
12x150
14x150
[b]Spider Concentration Curls[/b]
12x40
12x40
12x40
12x40
14x40
[b]Wrist Curls[/b]
12x95
12x95
12x95
12x95
12x95
[b]Observations[/b]
I am still experimenting with a few minor changes here and there in my training. Sometimes the experiments work, sometimes they do not. Every now and then I stumble upon something that really works well. I think I have done that with my bicep training. Only time will tell.
[b]Chest Workout[/b]
[b][i]Incline Barbell Bench Press:[/i][/b]
Weight increased by 20lbs. I am still getting used to the bench angle set at 30 degrees. Controlled reps focusing on working the pecs with the weight. I could have handled more weight today if I would have just wanted to concentrate on reps, but when focusing on the muscle, the lighter weight seems to work much better.
[b][i]Decline Barbell Bench Press[/i][/b]
No increases here today. The first set of 10 felt like it was plenty, so I stuck with it. Dropping the bar just below my sternum.
[b][i]Decline Dumbbell Flyes:[/i][/b]
Reps increased today. Hug the tree form to concentrate totally on the pecs. The suspension system is really the only reason I can do this movement, and I like it. Performed on my SuperBench at a 30 degree decline angle to achieve a good stretch.
[b]Bicep Workout[/b]
[b][i]Incline DB Curls [/i][/b]
Reps increased today. The bench angle is at 60 degrees. I started the dumbbells at the bottom in the hammer position and put a quarter twist on them as I raised them to their apex.
[b][i]Tricep Bar Spider Curls:[/i][/b]
Reps increased today. Chest supported at a 45 degree angle. Using a total hang at the bottom to stretch the bis, and then pulling the bar to the apex. This is my heavy work for the biceps to try and add size.
[b][i] Spider Concentration Curls [/i][/b]
This exercise could be the missing piece to my bicep training puzzle. It feels so good I am going to move it into my weekly bicep rotation. I am able to get the squeeze at the top that I am missing from all of my other bicep exercises due to having to protect the medial elbow tendons. Chest supported at a 45 degree angle. Using a total hang working both dumbbells simultaneously and getting a good squeeze at the top. This one makes the biceps feel like they have truly been worked.
[b]Forearm Workout[/b]
[b][i]Wrist Curls:[/i][/b]
Simply continuing the rehab work on my forearm tendons.
[b]Final Thoughts[/b]
Overall, not a bad start to the training week.
-
In on Gold trophy chase.....................:)
-
Probably just me and my simple mind, but I am having a hard time picturing the Spider Concentration Curls. I am curious though.
-
[b]Sunday 11/11/12-Veteran's Day Training FTW! Legs "A Week" Rotation [/b]
[b]Leg press-Wide Foot Position [/b]
12x610
12x610
12x610
12x610
15x610
[b]Leg press-Narrow Foot Position [/b]
12x510
12x510
12x510
12x510
15x510
[b]Hack Squats [/b]
10x410
10x410
10x410
10x410
12x410
[b]Lying Leg Curls[/b]
10x65
10x65
10x65
10x65
12x65
[b]Glute-Ham Raise[/b]
12xBW
12xBW
12xBW
12xBW
15xBW
[b]Stiff Leg Dead Lift [/b]
10x95
10x95
10x95
10x95
10x95
[b]Leg Press Calf Raises w/Toes turned out [/b]
12x610
12x610
12x610
12x610
15x610
[b]Leg Press Calf Presses w/Toes in [/b]
12x610
12x610
12x610
12x610
15x610
[b]Observations[/b]
Work legs
[b]Quad Workout[/b]
[b][i]Leg Press: Wide Foot Position[/i][/b]
Weight increased by 10lbs. Heels are about 15 inches apart with the quads coming down well to the outside of my chest at the bottom of the movement.
[b][i]Leg Press: Narrow Foot Position[/i][/b]
Weight increased by 10lbs. Heels are about 5 inches apart with the quads coming down and pressing against my chest at the bottom of the movement.
[b][i]Hack Squats:[/i][/b]
Weight increased by 10lbs. The first rep with 410lbs felt heavy as fuark, so I kept it at 10 reps to make sure my form stayed good. The feet are positioned to put as much emphasis on the outer sweep of the quad as possible.
[b]Hamstring Workout[/b]
[b][i]Lying Leg Curls:[/i][/b]
Weight increased by 5lbs. Steady cadence with a short hold at the top and a slow negative.
[b][i]Glute-Ham Raise:[/i][/b]
Slow rep cadence on this one to totally focus on how the hammies pulling. Wide knee position which brings a little more of the upper hamstrings into play.
[b][i]Stiff Leg Dead Lift[/i][/b]
Focusing on the hammies and trying to keep as little lower back involved as possible. So far I have felt most of the pull coming from the hamstrings down to the calves. Very little lower back strain is being felt with this very light weight.
[b]CalfWorkout[/b]
[b][i]Leg Press Calf Presses- Toes turned out:[/i][/b]
Weight increased by 10lbs. Gastrocnemius focused.
[b][i]Leg Press Calf Presses- Toes in:[/i][/b]
Weight increased by 10lbs. Tibialis focused.
[b]Final Thoughts[/b]
Happy Veteran's Day!
[IMG]http://i331.photobucket.com/albums/l443/bo_flecks/ABN80-1.jpg[/IMG]
I had such a baby face back then...
-
-
Gerat weekend's worth of work.
Love the pic. Thanks for your service.
-
[QUOTE=Bo_Flecks;977792413][IMG]http://i331.photobucket.com/albums/l443/bo_flecks/ABN80-1.jpg[/IMG]
I had such a baby face back then...[/QUOTE]
I'm with ya.
I look at some of my old Army pics and realize I was just a kid way back then when I went in. But I sure wasn't when I got out.
Happy Veteran's day, Steve.
-
Happy Vets day.....you are pushing back the clock, defying mother nature.
-
Looking good Steve! Like the old pic. You really don't look that much older TBH. Interested on your SLDLs. I still have a hard time making sure each rep is just right. If I don't get my shoulders down and back, I sorta don't feel it anywhere. Sometimes I don't let my hips drift back far enough either. I'm taking note of your notes, so keep 'em coming (and thanks for jotting 'em).
-
[QUOTE=Bo_Flecks;977792413][b]Leg press-Wide Foot Position [/b]
[b]Leg press-Narrow Foot Position [/b]
[b]Hack Squats [/b]
[b]Lying Leg Curls[/b]
[b]Glute-Ham Raise[/b]
[b]Stiff Leg Dead Lift [/b]
[b]Leg Press Calf Raises w/Toes turned out [/b]
[b]Leg Press Calf Presses w/Toes in [/b] [/QUOTE]
Now that, my friend, is a leg workout!
-
[QUOTE=alex2363;977510963]In on Gold trophy chase.....................:)[/QUOTE]
I believe I have everything in place to get it done, but... vvvv
[QUOTE].....you are pushing back the clock, defying mother nature.[/QUOTE]
^^^^...this is where the conundrum lies. I turn 50 next week. I am fighting against both Father Time [b][i]and[/i][/b] Mother Nature. We will see who wins this battle.
[QUOTE=bamazav;977603003]Probably just me and my simple mind, but I am having a hard time picturing the Spider Concentration Curls. I am curious though.[/QUOTE]
I will get a couple of pics posted up next week when I do the Spider Concentrations. I love that variation.
[QUOTE=cmoore;977816433]Props Man. Then and now.[/QUOTE]
Same to you, brother!
[QUOTE=BergMuscle;977891673]Gerat weekend's worth of work.
Love the pic. Thanks for your service.[/QUOTE]
That pic was taken sometime in early 1983. The only reason I remember that is because I am still wearing a rip-stop cotton camouflage uniform (prior to the BDUs taking their place), and I have a Kevlar helmet on.
The 82nd Airborne was the first to get the new Kevlar helmets. They were advertised to us a being able to stop a 7.63 round. I later had the unfortunate opportunity to witness a 7.63 round hitting one. It stopped the bullet, but the force of the concussion still caused a lethal amount of head trauma.
This was also a time before up-armored vehicles and body armor. If ordinance started flying our way, the orders were to drop the windshield down on the jeeps so that glass did not fly in our faces... and hope the jump wings on our chests were Alpha enough to stop anything that hit us, because those thin cotton shirts were probably not going to help us out much.
[QUOTE=ironwill2008;978097913]I'm with ya.
I look at some of my old Army pics and realize I was just a kid way back then when I went in. But I sure wasn't when I got out.[/QUOTE]
When I was in the 82nd Airborne Division, I had the honor and privilege of serving with guys who were wearing combat patches from the 173rd Airborne Brigade, 101st Airborne Division, 5th Special Forces Group, 175th Rangers, as well as 82nd ABN. By 1980, most of those guys were Platoon Sergeants, 1st Sergeants, etc.
Even though at the time the nation as a whole still did not have much appreciation for the men who had served in Vietnam, we young guys did. They were like demi-gods to us and we would have followed them anywhere.
[QUOTE=drudixon;978565833]Looking good Steve! Like the old pic. You really don't look that much older TBH. Interested on your SLDLs. I still have a hard time making sure each rep is just right. If I don't get my shoulders down and back, I sorta don't feel it anywhere. Sometimes I don't let my hips drift back far enough either. I'm taking note of your notes, so keep 'em coming (and thanks for jotting 'em).[/QUOTE]
The SLDLs are a grand experiment right now. With my L5-S1 history I will be moving very carefully with them. As a third hamstring movement, if I get anything out of them at all it will be a plus.
[QUOTE=Payton1221;978583673]Now that, my friend, is a leg workout![/QUOTE]
Leg training is serious business
[img]http://img.chinasmack.com/www/wp-content/uploads/2012/10/boy-with-a-clenched-fist1-300x200.jpg[/img]