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[QUOTE=HighFivan;997408323][size=+2] Chest Baby![/size]
[b]Barbell Chest Press[/b]
[color=orange]95 x 5
135 x 5
185 x 5[/color][color=red]
225 x 5
235 x 3 (+2 forced)
135 x 15 [i]took it down to assess a shoulder botherance[/i]
245 x 1 (+1 forced) drop set --> 135 x 10
225 x 4 (+1 forced) drop set --> 135 x 10[/color]
[b]Incline Smith Machine[/b]
[color=orange]50 x 12[/color]
[color=red]140 x 8 (+3 forced)
140 x 6 (+3 forced)
160 x 4 (+3 forced)
90 x 20 [/color]
[b]Decline Press[/b] [i]Dumbbells. Super-set with [b]Cambered bar pullovers[/b][/i]
[color=red]90 x 7 (+3 forced)
superset pullovers 70 x 10
90 x 7 (+4 forced)
superset pullovers 80 x 10[/color]
[b]Parallel bar dips[/b]
[color=red]BW 5 sets x 15 reps[/color]
[b]Cable Crossovers[/b]
[i]bottom to center[/i]
[color=red] 12.5 x 20[/color]
[i]top to center[/i]
[color=red] 12.5 x 20[/color]
[IMG]http://i92.photobucket.com/albums/l18/Wolfyz/Ivan-2_zpsb53545f2-1_zps6397a5ea.jpg[/IMG]
[IMG]http://i92.photobucket.com/albums/l18/Wolfyz/ivan-1_zpsacf15b88-1_zps5f3a09a3.jpg[/IMG][/QUOTE]
Why smith machine vs. normal incline press?
Mirin pics looking aesthetic as fuaark man
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[QUOTE=cjc651;1000047293]Why smith machine vs. normal incline press?
Mirin pics looking aesthetic as fuaark man[/QUOTE]
just personal preference. I do both, however I like the smith machine solely because it forces me to perform slower repetitions. Freeweights you can use momentum, which I tend to do when I'm exhausted, however the track on a smith machine has some friction in both the positive and negative motion. Feels good :)
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Dec 27th Chest Workout
[size=+1]December 27th Chest Workout[/size]
[url=http://forum.bodybuilding.com/showthread.php?t=150360363&p=1001567653&viewfull=1#post1001567653]Workout + d-stunner review[/url]
[size=+2][color=gold]New Setting! ...Vegas! [url=http://www.goldsgym.com/gyms/nevada/henderson/960]Golds Gym Henderson[/url][/color][/size]
Despite being in the land of booze and butts glued to slot machine stools, I did manage to sneak in a workout at [url=http://www.goldsgym.com/gyms/nevada/henderson/960]Golds Gym Henderson[/url]
Everyone there was huge! incredibly motivating, slightly intimidating, provided a great competitive edge.
maybe i was a little bit booze-weary, or lagged from the drive the day before, but the weights felt so much heavier haha.
post workout weight: 178.5
[b]Dumbbell Chest Press[/b]
[color=orange]35 x 10
50 x 10
65 x 5
75 x 5[/color]
[color=red]100 x 6
100 x 6
100 x 5
60 x 30 [i]rest pause 15-5-4-4-2[/i][/color]
[b]Incline Barbell Press[/b]
[color=orange]95 x 15[/color]
[color=red]135 x 15
155 x 15
155 x 12 (+3 forced)
135 x 20 [i]rest pause 10-6-3-1[/i][/color]
[b]Incline Hammer Strength Press[/b] not like a traditional hammer strength piece of equipment, but an awesome machine, first time i've seen one like it. [img]http://www.bestgymequipment.co.uk/media/catalog/product/cache/1/image/700x700/9df78eab33525d08d6e5fb8d27136e95/m/t/mts-incline-01cpr_mr.jpg[/img]
[color=orange]60 [i]per side[/i] x 8[/color]
[color=red]90 x 6 (+2 forced)
80 x 10
90 x 8[/color]
[b]Parallel Bar Dips[/b]
[color=red]BW x 15
BW x 15
45 x 10
45 x 10
45 x 10[/color]
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so...150 on the right pec and 90 on the left?
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[QUOTE=gainweightnow;1001569363]so...150 on the right pec and 90 on the left?[/QUOTE]
lol what?
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The rest pause sets look brutal. I don't really understand the numbers though, can you barney it down for me... lol
[I]60 x 30 rest pause 15-5-4-4-2[/I]
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[QUOTE=da2ricky;1002013443]
[I]60 x 30 rest pause 15-5-4-4-2[/I][/QUOTE]
No problem!
With the 60lb dumbbells I got 15 in a row.
With about 10 seconds of rest I picked them up and got another 5 reps, repeat and got 4 reps, repeat 4, repeat 2
for a total of 30
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[QUOTE=HighFivan;1002088343]No problem!
With the 60lb dumbbells I got 15 in a row.
With about 10 seconds of rest I picked them up and got another 5 reps, repeat and got 4 reps, repeat 4, repeat 2
for a total of 30[/QUOTE]
thanks, makes sense now :D
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Man love the rest-pause I have been implementing that on my leg day and crazy DOMS days later. Great work here brotha!
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[QUOTE=HighFivan;1002088343]No problem!
With the 60lb dumbbells I got 15 in a row.
With about 10 seconds of rest I picked them up and got another 5 reps, repeat and got 4 reps, repeat 4, repeat 2
for a total of 30[/QUOTE]
That'd tear me up. Great work.
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[QUOTE=da2ricky;1002187593]thanks, makes sense now :D[/QUOTE]
of course haha. well it makes sense structurally. why someone would want to do them however... makes zero sense! :p
[QUOTE=audieswu;1002188773]Man love the rest-pause I have been implementing that on my leg day and crazy DOMS days later. Great work here brotha![/QUOTE]
it is such a great training tool! keep it up brotha, 2013 brings new goals and killer physiques.
[QUOTE=HoneyBadger300;1002234263]That'd tear me up. Great work.[/QUOTE]
Thanks brotha :D
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December 30th Shoulders!
[size=+2]Shoulder Boulders![/size]
forgot to weigh out :/
[b]Standing OHP[/b]
[color=orange]95 x 15
115 x 15[/color]
[color=red]135 x 8 (+2 push press)
145 x 6 (+4 push press)
115 x 10 (+3 push press)
105 x 10 (+3 push press) [/color]
[b]Reverse Pec Deck[/b]
[color=orange]100 x 20[/color]
[color=red]115 x 20
130 x 20
145 x 15
160 x 15
190 x 12[/color]
[b]Upright Cable Row[/b]
[color=orange]100 x 12[/color]
[color=red]120 x 12
130 x 12
140 x 12[/color]
[b]Cable Delt Flyes[/b]
[color=red]10 x 20
10 x 20
12.5 x 20[/color]
[b]Seated Front Raise [i]DB's[/i] superset seated Lateral Raise [i]DB's[/i][/b]
[color=red]30 x 10 SS 15 x 15
30 x 10 SS 15 x 15
15 x 15 SS 15 x 15[/color]
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[center][size=+2]Happy New Years![/size]
[size=+1]New Years Eve Leg Workout :)[/center]
[b]Supps:[/b]
[url=http://www.bodybuilding.com/store/betancourt-nutrition/d-stunner.html]1 [i]rounded[/i] scoop; D-Stunner[/url] [url=http://forum.bodybuilding.com/showthread.php?t=150360363&p=1002847533&viewfull=1#post1002847533]///workout + review[/url]
[url=http://www.meijer.com/s/bodylogix-creatine-monohydrate-powder-300-grams/_/R-208951]5 g Creatine Monohydrate [i]Bodylogix[/i][/url][/size]
post workout weight: 179.6 still dancing around 180 :(
[b]Barbell Back Squats[/b]
[color=orange]95 x 5
135 x 5
185 x 5
225 x 5
275 x 3[/color]
[color=red]315 x 4 (+1 assisted)
315 x 3 (+2 assisted)
285 x 6
285 x 6 (+1 assisted)[/color]
[b]Stiff Legged Deadlifts[/b]
[color=red]135 x 25
155 x 20
225 x 15[/color]
[b]Walking Lunges[/b] [i]Rep counts = total steps taken, not per leg[/i]
[color=red]135 x 20
135 x 20
185 x 20[/color]
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those last two workouts look solid man. Strong OHP! It took me so freaking long to hit 180, once I hit 180, I hovered around 180-185. Now I'm cutting and I can't get below 180.... lmao
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[QUOTE=da2ricky;1002857563]those last two workouts look solid man. Strong OHP! It took me so freaking long to hit 180, once I hit 180, I hovered around 180-185. Now I'm cutting and I can't get below 180.... lmao[/QUOTE]
thanks brotha. yeah i just spent the last 10-15 minutes going back through my log. in a month ive put on a couple lbs... hopefully i can kick the pace up a little this year! still fumbling and bumbling around 180. Shoot, you'll get under 180, the slower the better, maintain that muscle you worked so hard for!
oh, and thanks for bumpin me to 1k :)
[img]http://s2.favim.com/orig/36/batutinhas-cute-gif-kid-little-rascals-Favim.com-290459.gif[/img]
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[QUOTE=HighFivan;1002861083]thanks brotha. yeah i just spent the last 10-15 minutes going back through my log. in a month ive put on a couple lbs... hopefully i can kick the pace up a little this year! still fumbling and bumbling around 180. Shoot, you'll get under 180, the slower the better, maintain that muscle you worked so hard for!
oh, and thanks for bumpin me to 1k :)
[img]http://s2.favim.com/orig/36/batutinhas-cute-gif-kid-little-rascals-Favim.com-290459.gif[img][/QUOTE]
[img]http://static.tumblr.com/1ejewzi/krzm8d387/wink.gif[/img]
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negged soon.. gotta get you below 1k... your power cannot reach my levels!
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Lots of traveling, small issue, and general laziness :/
But I never forgot about you guys ;)
I owe you 3 workouts
1. Chest day in Pasadena Golds
2. Back day at Venice Golds
3. Legs/Arms in Powerhouse Saline (MI)
[size=+1]Jan 1 Chest Day in Golds Gym Pasadena, CA[/size] [url]http://forum.bodybuilding.com/showthread.php?t=150360363&p=1005158623&viewfull=1#post1005158623[/url]
Most beautiful gym, the one i've been training in the last few weeks before my return home to michigan, also I used to be a personal trainer there. They also happen to have the number 1 personal training department nation wide for golds gym intl. If in cali, make a point to go see it.
[b]Dumbbell Chest Press[/b]
[color=orange]45 x 20[/color]
[color=red]100 x 10
100 x 10
100 x 7
100 x 7[/color]
[b]Incline Smith Machine Chest Press[/b]
[color=orange]50 x 12[/color]
[color=red]100 x 8
150 x 5
120 x 8
100 x 9[/color]
[b]Chest Dips[/b]
[color=orange]BW x 15
BW x 15[/color]
[color=red]45 x 12
90 x 12
90 x 10[/color]
[b]Flat Machine Press[/b] [i]model unknown :/[/i]
[color=red]3 x 8[/color]
finishing with a [b]rest-pause style set of 50 pushups[/b]
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[size=+2]Back Day at the iconic [color=gold]Golds Gym Venice[/color] [i][color=bronze]Mecca[/color][/i][/size]
[size=+1]January 2nd[/size] [url]http://forum.bodybuilding.com/showthread.php?t=150360363&p=1005168813&viewfull=1#post1005168813[/url]
[IMG]http://i92.photobucket.com/albums/l18/Wolfyz/IMG-20130102-00062_zps18492019.jpg[/IMG]
weighing in at my largest
[IMG]http://i92.photobucket.com/albums/l18/Wolfyz/IMG-20130102-00061_zps3460a6b8-1_zps0b1d043a.jpg[/IMG]
sorry about my slacking on weights. sometimes i get a little over-zealous at new gyms and i get lost in the training session or forget my notebook and digs.
[b]Pullups[/b] [i]odds and evens climbing set. minimal rest between. evens (me), odds (partner)[/i]
[color=red]Bw x 4, BW x 6, BW x 8, BW x ... BW x 16[/color]
[b]Hammer Strength Low Row[/b]
[color=orange]120 x 20[/color]
[color=red]170 x 15
190 x 12
220 x 8[/color]
[b]Hammer Strength Lat Pulldown[/b]
[color=red]3 sets x 12 reps[/color]
[b]T-Bar Rows[/b] [i]midsec- supported[/i]
[color=orange]70 x 12[/color]
[color=red]90 x 12
115 x 12
135 x 12
160 x 8[/color]
[b]Back Extension[/b]
[color=red] 4 sets x 12-20 reps[/color]
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[size=+1]January 3rd [/size]Shoulder workout attempt failed. [url]http://forum.bodybuilding.com/showthread.php?t=150360363&p=1005169933&viewfull=1#post1005169933[/url]
Pulled a muscle in my trap during a set of dips on the 1st of January. Slept it off for back day (the high of being in venice must have kept me going!)
but during my 3rd set of seated dumbbell OHP, 90's first rep, good, second rep during the negative I felt my neck and traps seize up on me. Foam rolled and iced it for the rest of the evening, called the workout a scratch.
[size=+1]SO MUCH ENERGY, NO PLACE TO USE IT! :p[/size]
[img]http://24.media.tumblr.com/tumblr_me20l2lpuF1rqfla4o1_500.gif[/img]
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took January 4th off for traveling (back to MI)
[size=+1] January 5th "test-out" workout[/size]
weighing out at 183 :) heaviest yet! [color=aqua]admittedly lots of water :p[/color]
Just did random stuff to see how my neck/traps would hold up. still somewhat tight, however after an epson soak, massage, the most sleep I've ever had in a 24 hour period, and what felt like hours of foam rolling, I can at least move it, and its not so bad anymore!
For some reason I felt that high volume squats would.... be fun? A break from strength training them I could benefit from
[b]Squats[/b]
[color=orange]45 x 5
135 x 5
155 x 5[/color]
[color=red]225 x 15
225 x 15 and... yakkk
225 x 15[/color]
[b]Glute-ham raise[/b]
[color=red]3 x 8 slowww[/color]
[b]Single Arm Tricep Extension[/b]
[i]Regular[/i]
[color=red]20 x 12
30 x 10
30 x 10[/color]
[i]Overhead[/i]
[color=red]25 x 10
25 x 10
25 x 10[/color]
[b]Reverse Pushdowns[/b]
[color=orange]130 x 12[/color]
[color=red]150 x 10
150 x 10
150 x 10[/color]
[b]Hammer Strength Preacher Curl[/b]
[color=orange]45 x 8[/color]
[color=red]90 x 8
100 x 8
100 x 8[/color]
[b]Hammer Curl Rack-Down[/b]
[color=red] 50 x 5 15 sec rest, 45 x 7 15 sec rest, 40 x 9 15 sec rest, 35 x 11 15 sec rest, 30 x 13 (5 + 8 reps)[/color]
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Good stuff in that last workout. Sucks about your neck, my buddy pulled something in his trap last week and he's good now. Hopefully you'll bounce back quick!
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[QUOTE=da2ricky;1005221793]Good stuff in that last workout. Sucks about your neck, my buddy pulled something in his trap last week and he's good now. Hopefully you'll bounce back quick![/QUOTE]
thanks man, bounced back quick enough. hit some light shrugs today to really test it out. all is well :)
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[QUOTE=HighFivan;1006201803]thanks man, bounced back quick enough. hit some light shrugs today to really test it out. all is well :)[/QUOTE]
Pretty brave to be testing with shrugs. Good thing it seems to have passed. Ready to see more gains. Congrats on being that fat 183! What's your goal again?
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[QUOTE=HoneyBadger300;1006210803]Pretty brave to be testing with shrugs. Good thing it seems to have passed. Ready to see more gains. Congrats on being that fat 183! What's your goal again?[/QUOTE]
thanks haha
200! (or more, depends how fast i hit it/how i look and feel)
weighed out at 183.6 today. lots of water, but i'll take it.
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Hey there, great log, great progress, looking shred as bra! Got a few questions for you.. How long have you been training? What sort of training routine did you start on when you started out? Sorry about the bombardment of questions, I'm just very interested in your training ways your physique is my ultimate goal and since joining these forums there is a strong push to do full body workouts, strength etc. what are your opinions on this? And what advice could you give
Thanks.
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[QUOTE=Joshyb90;1006211543]Hey there, great log, great progress, looking shred as bra! Got a few questions for you.. How long have you been training? What sort of training routine did you start on when you started out? Sorry about the bombardment of questions, I'm just very interested in your training ways your physique is my ultimate goal and since joining these forums there is a strong push to do full body workouts, strength etc. what are your opinions on this? And what advice could you give
Thanks.[/QUOTE]
hey brotha, thanks and welcome!
I've been training for about 3/almost 4 years now. Realistically only about 1.5 of those with adequate knowledge/technique.
I never followed 1 program starting out. I jumped from training split to training split about every 4-6 weeks, just out of curiosity and for the experience. I believe my first one was a simple push-pull-legs routine.
I've never been a fan of full body workouts, as I enjoy the volume and focus that a "bodybuilding-esque" routine typically consists of. I am also naturally lean, so a full body workout would likely thin me out to a non-existence :p
My advice is to try everything. I started by following the routines of guys who had physiques that I look up to. Granted many of those routines are specific to them, I was always able to pull a training technique or specific exercise that I responded well to. Eventually after enough exposure you will be able to craft a workout plan that will take your own physique to the next level.
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[size=+2]Jan 7 Back Day[/size][url=http://forum.bodybuilding.com/showthread.php?t=150360363&p=1006245433&viewfull=1#post1006245433]D-stunner review[/url]
weighed out at [size=+2][color=lime]183.6[/size][/color]
[b]Pullups[/b] [i]some kid was hogging the weight belt so I had to do bodyweight again :/[/i]
[color=orange]BW x 1, BW x 2, BW x 3, BW x 4, BW x 5, BW x 6[/color]
[color=red]BW x 17
BW x 15
BW x 12[/color]
[b]T-Bar Row[/b] [i]left my straps in cali, so I could'nt max like I wanted to, but still felt fantastic![/i]
[color=orange]70 x 12
80 x 12
90 x 12[/color]
[color=red]115 x 12
135 x 12
145 x 10
135 x 11[/color]
[b]V-Bar Lat Pull[/b]
[color=orange]120 x 12[/color]
[color=red]140 x 12
160 x 12
160 x 12
160 x 10 drop 140 x 6 drop 100 x 5[/color]
[b]Hammer Strength Shrugs[/b]
[color=red]6 plates [i]3 each side[/i] 10 x 10 with 15 second rest between sets[/color]
[b]Reverse Pec-Deck[/b]
[color=orange]120 x 12[/color]
[color=red]140 x 12
160 x 12
160 x 12
160 x 5 [i]2/3 second hold at the top of each rep[/i][/color]
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dem shrugs! glad to see your neck was nothing major.
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