BigBT's Workout Journal

[Izzy04]

Good Morning B!

GO PATS

You're right! Last game before the big one!!!!!


Very good arm wo! You'll feel it for sure!

I find that changing my program every 4 weeks really help me grow. Also lately my coach has me doing dips at the end of my tri workout to failure to make sure I completely destroy every single fiber and I'm feeling it. Trust me dips after 25 down the rack tri ext. is really hard!

It's also nice to switch between low and high reps as long as you switch the tempo to make sure that your TUT is right for growing.

Have a great day!

[Jordo1]

Thanks for all the Tri info everyone. Really helps. Saw a thread where bar position makes a difference on the CGBP, so I'm gonna try moving the bar farther down also.

Hope you're having a great day Brian!

[CapitalJay]

Wow, Brian! You had an actual weightlifting discussion in your journal. Too cool! Nice job on the workout. FWIW, I like CGBP's and skulls in the same workout to really fry my tri's.

[Fiend_73]

Originally Posted by CapitalJay

Wow, Brian! You had an actual weightlifting discussion in your journal. Too cool! Nice job on the workout. FWIW, I like CGBP's and skulls in the same workout to really fry my tri's.

I was actually so busy reading the discussion that I missed the workouts.

Nice increases, again. Have you tried underhand bench press for triceps?

[jocularric]

Good Sir how be thy day?

The tellings of thy quest be evil in design indeed. Aye, it doth make in me a desire to wield heavier iron and steel. I curse thee thou scurvy rascal and pain that doth await me.

j/k

Wondrous well Sir Brian. Anon.

[BigBT]

Originally Posted by jspirate

Hello there BigBT. Historically I have done a poor job of visiting journals, but I keep seeing your forum name pop up so I thought I would stop in.

In my estimation, there are some really solid workouts listed here and I am jealous of your CGBP. I am 11 months out of having shoulder surgery (torn labrum) and for whatever reason my tricep seem to be lagging the rest of my recovery.

Anyway, good job with the tricep strength!

Thanks, Pirate, and welcome to my journal. Stop by anytime. It is amazing how many threads I have read about people with shoulder injuries. It makes me really think about how I workout so that I can remain injury free as long as I can. Your tricep strength will come back.

Originally Posted by Izzy04

I find that changing my program every 4 weeks really help me grow. Also lately my coach has me doing dips at the end of my tri workout to failure to make sure I completely destroy every single fiber and I'm feeling it. Trust me dips after 25 down the rack tri ext. is really hard!

It's also nice to switch between low and high reps as long as you switch the tempo to make sure that your TUT is right for growing.

How bout them Pats, Izzy!!!! Only one more nerve wracking Sunday left
I'm with you on the changing it up. I usually switch about 4-6 weeks. I DO need to pay a bit more attention to tempo when I change a routine, though. Thanks for the reminder!

Originally Posted by Jordo1

Thanks for all the Tri info everyone. Really helps. Saw a thread where bar position makes a difference on the CGBP, so I'm gonna try moving the bar farther down also.

Hand postion also makes a difference. I've done them with my hands touching and as far as 12" apart. You can really feel the shoulders depending upon where your hand placement is. Just experiment a bit with some lighter weights until you find the position where it isolates the tris. I like them about a foot apart.

Originally Posted by CapitalJay

Wow, Brian! You had an actual weightlifting discussion in your journal. Too cool!

Jay, I swear I don't know how that happened. But it's been a good read. Thanks to all the contributers.

Originally Posted by Fiend_73

I was actually so busy reading the discussion that I missed the workouts.

Nice increases, again. Have you tried underhand bench press for triceps?

Damn. I completely forgot about the underhands. Next rotation they are IN. This one destroyed my tris, however. Even doing pull downs today, they were on fire.

Originally Posted by jocularric

Good Sir how be thy day?

The tellings of thy quest be evil in design indeed. Aye, it doth make in me a desire to wield heavier iron and steel. I curse thee thou scurvy rascal and pain that doth await me.

j/k

Wondrous well Sir Brian. Anon.

Thanks, Joc. Too bad we aren't closer. I'd love a workout with you. I could have you moving up in weight and you could have me begging for less reps.

[BigBT]

Other than some serious tricep pain from the workout on Saturday, I had a great back workout tonight. Back and Traps:

Wide Grip Lat Pull Downs:
160 x 7 +5
165 x 7 +5
165 x 7 +5

BB Rows:
205 x 7 +5
205 x 7
210 x 7 +5

Single Arm Dumbell Rows:
65 x 9
70 x 9 +5
70 x 9 +5

Reverse Grip Lat Pulldowns:
165 x 9
180 x 9 +5
180 x 9 +5

Straight Arm Rows:
155 x 11 +5
155 x 11 +5
155 x 11 +5

Back Extensions:
15
15
20

Upright Rows:
95 x 8 +5
95 x 8
85 x 10
85 x 10
75 x 12

DB Shrugs:
120s x 15
120s x 15
120s x 15

Have a great night!

[Hibiscus09]

Very nice job, Brian!

[Jordo1]

Great workout Brian! That's a lot of increases. Definitely going to have to play more with the hand placement on the CGBP. I currently have them about 5 inches apart. Cari did widen hers tonight, though.

[Fiend_73]

Hey Brian, you don't find upright rows hurt your shoulder?
Crazy increases!

[CapitalJay]

Nice workout Brian. Strong upright rows & shrugs. I don't think I could hold 120's long enough to get in a decent workout!

[flywheel99]

Originally Posted by BigBT

Other than some serious tricep pain from the workout on Saturday,

Dear S.C. Chapter of the Tom Bradey Fan Club,

Are you talking tricep "Pain???"

Or soreness (in a good way?)

signed,

concerned and loyal,
tom brady

[Tifflex]

Great looking workout and nice increases! What is a Straight Arm Row?

[BigBT]

Originally Posted by Hibiscus09

Very nice job, Brian!

Thanks, Hibster!

Originally Posted by Jordo1

Great workout Brian! That's a lot of increases. Definitely going to have to play more with the hand placement on the CGBP. I currently have them about 5 inches apart. Cari did widen hers tonight, though.

I hope she found she could lift a bit easier that way.

Originally Posted by Fiend_73

Hey Brian, you don't find upright rows hurt your shoulder?
Crazy increases!

Thanks, Brian. I do feel them a bit in my left shoulder, but by doing some stretching and adjusting my hand placement on the bar, I can work around it fairly well.

Originally Posted by CapitalJay

Nice workout Brian. Strong upright rows & shrugs. I don't think I could hold 120's long enough to get in a decent workout!

Neither can I, Jay. That's why I bought straps

Originally Posted by flywheel99

Are you talking tricep "Pain???"

Or soreness (in a good way?)

Definately soreness, Jon. In a very good way.

Originally Posted by thinton

Great looking workout and nice increases! What is a Straight Arm Row?

Thanks, Tif. Straight arm rows are done at the rowing station. Use a rope for your gripping surface. Keep your back straight up while grasping the handles. Pinch your shoulder blades together without bending your elbows. The range of motion is only a few inches, but you can definately feel it.

[BigBT]

Shoulders and Calves tonight before I head out tonight for a conference tomorrow morning:

Arnold Presses:
55s x 8 +5
55s x 8 +5
45s x 10 +5
45s x 10 +5

BB Front Raises:
50 x 10
40 x 12
30 x 15

Seated DB Lateral Raises:
25s x 10
25s x 10
25s x 10

Reverse Pec Deck Flyes:
80 x 10
75 x 12
60 x 15

Seated Calf Raises:
140 x 12
140 x 12
160 x 12

Standing Calf Raises:
275 x 10
295 x 10
295 x 10

Had a few extra minutes and hadn't done any chest in a week so I figured I'd see how many reps I could get at 225. Not great, but I'll take it:

225 x 12
drop to 135 x 12

Have a great night!

[jspirate]

Originally Posted by BigBT

Shoulders and Calves tonight before I head out tonight for a conference tomorrow morning:

Arnold Presses:
55s x 8 +5
55s x 8 +5
45s x 10 +5
45s x 10 +5

BB Front Raises:
50 x 10
40 x 12
30 x 15

Seated DB Lateral Raises:
25s x 10
25s x 10
25s x 10

Reverse Pec Deck Flyes:
80 x 10
75 x 12
60 x 15

Seated Calf Raises:
140 x 12
140 x 12
160 x 12

Standing Calf Raises:
275 x 10
295 x 10
295 x 10

Had a few extra minutes and hadn't done any chest in a week so I figured I'd see how many reps I could get at 225. Not great, but I'll take it:

225 x 12
drop to 135 x 12

Have a great night!

Whew! Thats some nice work. I am not sure which I like more, the 55 lb arnolds or the 12 reps with 225!

[Jordo1]

Great workout. Good increases on the Arnolds! Have a good conference!

[Izzy04]

Look at you kicking butt on the seated calf raise! I knew you could lift more than me

Wow those are some good wo! You must be sore from head to toe right now!

Hope all is well!

[flyskygirl]

...thats a serious workout my friend! Great job!

[CapitalJay]

Hey Brian - killer workout! Do you go to failure on your sets?

[Tifflex]

Nice job Brian! You're moving some serious weight on the Arnolds! I plan to work shoulders tonight so thanks for the inspiration.

[BigBT]

Originally Posted by jspirate

Whew! Thats some nice work. I am not sure which I like more, the 55 lb arnolds or the 12 reps with 225!

The Arnolds are a crap load harder. I think that I am more proud of them.

Originally Posted by Jordo1

Great workout. Good increases on the Arnolds! Have a good conference!

Thanks, Ty. The class was pretty good.

Originally Posted by Izzy04

Look at you kicking butt on the seated calf raise! I knew you could lift more than me

Wow those are some good wo! You must be sore from head to toe right now!

My triceps are just getting over their soreness. Just in time to work them again! I may be able to get you in the seated raises, but you crush me in the standing. And if I'm so much stronger, how come you are the one getting all the compliments?

Originally Posted by flyskygirl

...thats a serious workout my friend! Great job!

Thanks, Tish. Nice to see you back. Does this mean we can expect some serious workouts logged soon?

Originally Posted by CapitalJay

Hey Brian - killer workout! Do you go to failure on your sets?

It depends what I am doing, Jay. I typically set the weight to an amount that I know I can do the required reps and not much more. Although with the Arnolds, I really struggled on the last rep. The next phase of my chest routine has me going to failure followed by some forced reps. Should be interesting.

Originally Posted by thinton

Nice job Brian! You're moving some serious weight on the Arnolds! I plan to work shoulders tonight so thanks for the inspiration.

Thanks, Tif. Kick some serious butt!

[BigBT]

Made it back from my Green Building seminar. Very interesting stuff. I managed to get home with enough time to get a workout in. Legs and Bis (off night) tonight:

Squat:
225 x 6
225 x 6
185 x 8
155 x 10
135 x 12

Superset: leg extensions and hamstring curls:
Leg Extensions:
210 x 8
195 x 10
180 x 12

Lying Hamstring Curls:
140 x 8
130 x 10
110 x 12

Leg Press:
390 x 8 +20
400 x 8 +10
340 x 10
340 x 10
270 x 12

Zottmans:
30s x 8
30s x 8
25s x 10
25s x 10

BB 21s
20#
20#
30#

Have a great night!

[CapitalJay]

Hey Brian, Nice workout there. I like the idea of pairing bi's and legs on one day.

[BigBT]

Thanks, Jay. The bi's on leg day isn't a full workout. I just do a couple of exercises mid week on those to keep them active between arm routines.
Pairing any upper body work with legs seems to have worked for me. I find I have a lot more energy than if I pair two upper body routines. The only caveat to that is chest day. I like to do that without any fatigue whatsoever.

[Fiend_73]

I don't know how you have the energy to train anything else along with legs. Kudos to you.
How come the isolation movements in between the compounds?

[Hibiscus09]

Nice job on the workout, Brian! What's a green building seminar? Were they giving you environmentally friendly suggestions for your office, suggesting ways to build (construction) more environmentally friendly or what? Inquiring minds want to know.

[Jordo1]

Great workout Brian! I think if I did anything after your leg workout, it'd have to be sitting or lying... LOL

[NuclearArms]

Couple of good workouts there Brian.

Love those Zootman curls. One of the best arm exercises out there.

[carigrrl]

wanted to say HI! while i'm online; make it a great day!