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01-13-2009, 01:07 PM
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#31
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Registered User
Join Date: Nov 2008
Location: Colorado, United States
Age: 40
Stats: 5'6", 160 lbs
Posts: 1,280
BodyPoints: 0
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WOW!!! That's a HECKUVA back workout! WOW! So do you think you will be staying on the creatine? How much are you taking and when?
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01-13-2009, 02:35 PM
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#32
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Counts Almonds & Walnuts
Join Date: May 2008
Location: Union, Maine, United States
Age: 43
Stats: 6'0", 215 lbs
Posts: 6,352
BodyPoints: 0
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Quote:
Originally Posted by Rhinoclan
Am I reading this right...33 sets? That's an incredible workout. I thought I had too much in my back workout at 20 sets. Wow!
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Yes, this is correct. I know I need to pare them down to ideally 3 sets of 8, maybe 9. I do SO love Back Day!!!
__________________
"Brick walls are there for a reason. The brick walls are not there to keep us out. The brick walls are there to show how badly we want something. Because the brick walls are there to stop the people who don?t want something badly enough. They are there to keep out the other people."
- Randy Pausch, "The Last Lecture" (1960-2008)
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"I will tell you why they made the leg press: to keep the pussies out of the squat rack." - Arlecchino
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01-13-2009, 02:39 PM
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#33
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Counts Almonds & Walnuts
Join Date: May 2008
Location: Union, Maine, United States
Age: 43
Stats: 6'0", 215 lbs
Posts: 6,352
BodyPoints: 0
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Quote:
Originally Posted by The_Warhammer
WOW!!! That's a HECKUVA back workout! WOW! So do you think you will be staying on the creatine? How much are you taking and when?
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Thanks. I'm definitely staying on in that it seems I am a "responder". Per my weight I was on a 25g/day loading cycle for 5 days @ five 5g doses every few hours (waking up, pre WO, with meals, before bed) I am now 5g/day post WO.....but I may up that to 10g/day (pre & post WO). We'll see.
I've also started the arginine & 2x my dose on Back & Leg day up to 2g pre WO. Maybe its a perfect storm? Maybe I'm actually gettin' a lil' stronger? Who knows?
__________________
"Brick walls are there for a reason. The brick walls are not there to keep us out. The brick walls are there to show how badly we want something. Because the brick walls are there to stop the people who don?t want something badly enough. They are there to keep out the other people."
- Randy Pausch, "The Last Lecture" (1960-2008)
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"I will tell you why they made the leg press: to keep the pussies out of the squat rack." - Arlecchino
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01-15-2009, 09:48 AM
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#34
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Counts Almonds & Walnuts
Join Date: May 2008
Location: Union, Maine, United States
Age: 43
Stats: 6'0", 215 lbs
Posts: 6,352
BodyPoints: 0
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Shoulders/Tris
January 15, 2009
Today is THE day. I've been waiting for this since I first saw one of these. I got to do perhaps my favorite lift (Shrugs) with a Trap Bar.
Love it....most excruciating! And these were NOT the quickie up/down kind with leg drive. 1-2 second controlled concentric, 1 second squeeze, 2-3 second eccentric in a full ROM, heels nailed to the floor.
Actually, quite a few 1st today:
- 1st time I've been on a flat bench since I was 19
- 1st time I've ever used a Smith machine (that was cool!)
- 1st time doing a number of lifts (Trap Bar Shrugs, Seated Smith BB Press, Close Grip Bench Press, Decline BB Skullcrushers)
Also, not used to hitting the same muscles so soon (I worked these Sunday), but that was my fault for having to squeeze it in before the week ended.
I have typically done Legs on Thursday, but now that I can actually move some weight I'm going to slide that to Friday so I have 2 days to waddle around before training again 
All lifts done in 3 sets to failure, rest/pause with a 20 breath break unless changing plates, etc.
Shoulders/Tris
Seated Smith BB Press:
90x10 (I am not counting the bar) W/U
140x4 (not yet...)
110x10x5x4 (these felt very good. Used the Glass protocol of wide grip and ROM to nose)
Trap Bar Shrugs:
250x19!!, 275x9, 315x3 (grip started to fail), 225 for 20 second static hold
Standing DB Overhead Press:
50x5, 40x10x5 (apparently the 1st two lifts taxed me more than I thought)
Leaning One Arm DB Raises:
25x10x3 each (used the Glass thumbs in, elbows bent protocol. Need work on form)
Close Grip Bench Press: (hands just inside bar grip lines)
85x10 W/U, 125x14, 150x11, 175x4 (felt good so I did a 4th)
Decline BB Skullcrushers: (used chambered curl bar)
65x10x4x5 (really felt these)
Seated DB Overhead Extensions:
55x4 (hitting the wall), 45x5, 35x6 (these were embarrassing)
Bench Dips:
15, 8, 8
Jackknife Pushups:
12, 6, 4
EFS: Did Farmer's Stand with DBs for 60 seconds
I think the reason my tris failed at the end was that this was the 1st time they have been worked apart (not with DBs exclusively), so I utilized them differently & hit different aspects of the long head (my aim). Took 75 minutes, but I'm still trying to get dialed in on weight plus a number of these I've never used before. Will work on getting this done harder, more intense & faster.
__________________
"Brick walls are there for a reason. The brick walls are not there to keep us out. The brick walls are there to show how badly we want something. Because the brick walls are there to stop the people who don?t want something badly enough. They are there to keep out the other people."
- Randy Pausch, "The Last Lecture" (1960-2008)
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"I will tell you why they made the leg press: to keep the pussies out of the squat rack." - Arlecchino
Last edited by BuckSpin; 01-15-2009 at 09:51 AM.
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01-15-2009, 12:59 PM
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#35
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Counts Almonds & Walnuts
Join Date: May 2008
Location: Union, Maine, United States
Age: 43
Stats: 6'0", 215 lbs
Posts: 6,352
BodyPoints: 0
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Core/Abs
January 15, 2009
Real life thru me a curve both AM & PM yesterday (when I usually do this) so I made it a point to make sure I got the work done. Holding planks after Shoulders & Tris is fun! *whheeeeeeeeee....gasp*
As previous, exercises done linearly. 1st set as many as possible in good form in 60 seconds, 2nd set same protocol but for 45 seconds (unless exercise is unilateral, then 60 seconds). As little rest between movements as possible for intensity & cardio.
Abs/Core
Prone Jackknives w/ Swiss Ball 22, 12
Bicycles 25, 9 (cramps!)
Ab Wheel Rollout 14, 10
DB Weighted Double Crunches 65/16, 65/12
Prone Knee To Elbow Mountainclimbers 11, 7
Supine Scissors w/ Swiss Ball 10, 9
Side Plank Raise w/ DB 30/25, 30/28
Total Movements 210
Total Time 17 minutes
Avg. MPM 12.35
__________________
"Brick walls are there for a reason. The brick walls are not there to keep us out. The brick walls are there to show how badly we want something. Because the brick walls are there to stop the people who don?t want something badly enough. They are there to keep out the other people."
- Randy Pausch, "The Last Lecture" (1960-2008)
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"I will tell you why they made the leg press: to keep the pussies out of the squat rack." - Arlecchino
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01-15-2009, 02:30 PM
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#36
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Registered User
Join Date: Aug 2006
Age: 38
Stats: 5'8", 205 lbs
Posts: 1,042
BodyBlog Entries: 0
BodyPoints: 14519
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The volume of your workouts are amazing!
I actually switched my leg day to Sunday, so wobbling around for 2 days wouldn't interfere with family time, and Monday's at work for me are fairly sedentary with meeting.
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01-15-2009, 03:50 PM
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#37
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Counts Almonds & Walnuts
Join Date: May 2008
Location: Union, Maine, United States
Age: 43
Stats: 6'0", 215 lbs
Posts: 6,352
BodyPoints: 0
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Quote:
Originally Posted by Rhinoclan
The volume of your workouts are amazing!
I actually switched my leg day to Sunday, so wobbling around for 2 days wouldn't interfere with family time, and Monday's at work for me are fairly sedentary with meeting.
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Thanks. I'm really trying to keep the overall lifts to 8 or 9 per. And I hear ya on the Leg Day break!
__________________
"Brick walls are there for a reason. The brick walls are not there to keep us out. The brick walls are there to show how badly we want something. Because the brick walls are there to stop the people who don?t want something badly enough. They are there to keep out the other people."
- Randy Pausch, "The Last Lecture" (1960-2008)
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"I will tell you why they made the leg press: to keep the pussies out of the squat rack." - Arlecchino
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01-15-2009, 04:05 PM
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#38
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:)
Join Date: Feb 2002
Location: South Carolina, United States
Age: 48
Stats: 5'4", 120 lbs
Posts: 25,373
BodyBlog Entries: 0
BodyPoints: 53125
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Nice journal you have here! Awesome workouts and your nutrition looks great. I think a 90/10 approach is a good one to have until you get to the point where you're doing a competition diet.
I checked out your progress photos and am impressed. Very nice! Did you win the biggest loser contest at your gym? Even if you didn't, you definitely should be happy with your progress. I'm impressed!
__________________
GO COCKS!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! :D BEAT ClemPson!!!
Gamecocks 6-5
If Dorothy knew the ruby slippers shocked the witch's hands, why didn't she kick her in the ass?
GO STEELERS!!!!!!!!!!
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01-15-2009, 04:10 PM
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#39
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Counts Almonds & Walnuts
Join Date: May 2008
Location: Union, Maine, United States
Age: 43
Stats: 6'0", 215 lbs
Posts: 6,352
BodyPoints: 0
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Quote:
Originally Posted by Hibiscus09
Nice journal you have here! Awesome workouts and your nutrition looks great. I think a 90/10 approach is a good one to have until you get to the point where you're doing a competition diet.
I checked out your progress photos and am impressed. Very nice! Did you win the biggest loser contest at your gym? Even if you didn't, you definitely should be happy with your progress. I'm impressed! |
Thanks! Yeah, I was 100% clean and actually chose to go 90/10 on purpose for the very reasons you mention. I was afraid that a few years of 100% clean may end up in falling off the wagon hard. I'll just have a piece of pumpkin bread, maybe a muffin, a slice of cheese pizza every few weeks when I can use a sat fat boost.
Yes, I did win it! I lost 57.5lbs in 11 weeks, and ended up dropping 70lbs in 13.5 weeks and eventually about 82lbs altogether, which put me over the 30% of body weight mark lost. Inches lost total is around 3.5 FEET of "me".
I had plans to get all ripped for my 1st anniversary, but I have bigger plans now. So I "Eat, Lift, Sleep, Repeat" and, if I work really hard, hopefully have the build to hit a stage in autumn 2011.
__________________
"Brick walls are there for a reason. The brick walls are not there to keep us out. The brick walls are there to show how badly we want something. Because the brick walls are there to stop the people who don?t want something badly enough. They are there to keep out the other people."
- Randy Pausch, "The Last Lecture" (1960-2008)
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"I will tell you why they made the leg press: to keep the pussies out of the squat rack." - Arlecchino
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01-15-2009, 04:20 PM
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#40
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:)
Join Date: Feb 2002
Location: South Carolina, United States
Age: 48
Stats: 5'4", 120 lbs
Posts: 25,373
BodyBlog Entries: 0
BodyPoints: 53125
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That's fantastic! Congrats to you!! I'm sure you'll do great competing.
__________________
GO COCKS!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! :D BEAT ClemPson!!!
Gamecocks 6-5
If Dorothy knew the ruby slippers shocked the witch's hands, why didn't she kick her in the ass?
GO STEELERS!!!!!!!!!!
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01-15-2009, 04:27 PM
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#41
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Registered User
Join Date: Nov 2008
Location: Colorado, United States
Age: 40
Stats: 5'6", 160 lbs
Posts: 1,280
BodyPoints: 0
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You're doing AWESOME man!!!! 3.5 FEET!!! That's an amazing way to think about it!! Keep it up man!
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01-15-2009, 04:30 PM
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#42
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Counts Almonds & Walnuts
Join Date: May 2008
Location: Union, Maine, United States
Age: 43
Stats: 6'0", 215 lbs
Posts: 6,352
BodyPoints: 0
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Quote:
Originally Posted by The_Warhammer
You're doing AWESOME man!!!! 3.5 FEET!!! That's an amazing way to think about it!! Keep it up man!
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Thanks! Its over 40 inches something total lost. Mrs. BuckSpin used to not have her fingers be able to touch when she hugged me. Now she can grab her elbows! Pretty neat to have a smaller waist (30) & weigh less now than I did before I could drive!
__________________
"Brick walls are there for a reason. The brick walls are not there to keep us out. The brick walls are there to show how badly we want something. Because the brick walls are there to stop the people who don?t want something badly enough. They are there to keep out the other people."
- Randy Pausch, "The Last Lecture" (1960-2008)
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"I will tell you why they made the leg press: to keep the pussies out of the squat rack." - Arlecchino
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01-15-2009, 06:53 PM
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#43
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Registered User
Join Date: Jun 2008
Location: South Carolina, United States
Age: 47
Stats: 6'0", 180 lbs
Posts: 104
BodyBlog Entries: 0
BodyPoints: 0
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Keep up the great work. You are an inspiration.
__________________
Placebo effect works for me.
"...Arnold once told me,'If you don't look big in anything, you aren't big. If you're wearing a sheet and you look big, you're big. If you're not big, you're not big.'" Mike Matarazzo, M&F, March 2002
Wag more. Bark less.
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01-15-2009, 07:20 PM
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#44
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Counts Almonds & Walnuts
Join Date: May 2008
Location: Union, Maine, United States
Age: 43
Stats: 6'0", 215 lbs
Posts: 6,352
BodyPoints: 0
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Quote:
Originally Posted by bciocco
Keep up the great work. You are an inspiration.
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Thank you for the kind words!
__________________
"Brick walls are there for a reason. The brick walls are not there to keep us out. The brick walls are there to show how badly we want something. Because the brick walls are there to stop the people who don?t want something badly enough. They are there to keep out the other people."
- Randy Pausch, "The Last Lecture" (1960-2008)
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"I will tell you why they made the leg press: to keep the pussies out of the squat rack." - Arlecchino
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01-15-2009, 08:21 PM
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#45
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Registered User
Join Date: Jan 2008
Location: Pennsylvania, United States
Age: 43
Stats: 5'10", 190 lbs
Posts: 6,374
BodyPoints: 0
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I tell ya,..you should think about hitting the stage 2010!!
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01-16-2009, 10:35 AM
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#46
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Counts Almonds & Walnuts
Join Date: May 2008
Location: Union, Maine, United States
Age: 43
Stats: 6'0", 215 lbs
Posts: 6,352
BodyPoints: 0
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Leg Day
January 16, 2009
I was told that a person's 1st "Leg Day" is just a rite of passage. Its the 2nd Leg Day that is the "initiation" into iron because now "you know" what its gonna take to best your previous.
I present for consideration as initiate my 2nd "Leg Day".
Leg Day
Trap Bar Deadlift
225x5 W/U
325x10
350x6
385x2 (I'm sniffin' a 4 plater soon! )
ATG Front Squat
125x5 W/U
155x8
170x4
170x4 (still need dialed in here)
Stiff Leg Deadlift
240x5
280x7
300x4! (was aiming for TWO! #3 was "What the $#@!", #4 was a religious experience....)
Leg Extensions
150x10 WU
180x11
200X4 (really controlled the eccentric, at least a 4-6 count, plus a 1 count squeeze at the extension)
Leg Curls
120x10
110x6
100x6 (really need to focus on ROM more. It tanks fast at the end. May have to dial back some)
Seated Calf Raises
200x20 (ROM is too limited. I got little out of this. Punted to....)
Standing Smith Machine Calf Raises on Plank
90x20
140x13 (MUCH better ROM. These felt good, SOP as of now)
Standing One Leg Cable Curls
70x11x10x9 each (liked these, hit the hams from a new angle)
Walking DB Lunges
50sx14
EFS - 5 ATG body weight squats for 20 count each
Took 90 minutes, but not much I can do about that.
__________________
"Brick walls are there for a reason. The brick walls are not there to keep us out. The brick walls are there to show how badly we want something. Because the brick walls are there to stop the people who don?t want something badly enough. They are there to keep out the other people."
- Randy Pausch, "The Last Lecture" (1960-2008)
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"I will tell you why they made the leg press: to keep the pussies out of the squat rack." - Arlecchino
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01-16-2009, 10:59 AM
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#47
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Registered User
Join Date: May 2008
Location: Virginia, United States
Age: 48
Stats: 5'5", 154 lbs
Posts: 47
BodyPoints: 0
Rep Power: 0 
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Great journal and Great workouts! Keep it up.
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01-16-2009, 06:39 PM
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#48
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Counts Almonds & Walnuts
Join Date: May 2008
Location: Union, Maine, United States
Age: 43
Stats: 6'0", 215 lbs
Posts: 6,352
BodyPoints: 0
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Quote:
Originally Posted by ChuckFit40s
Great journal and Great workouts! Keep it up.
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Thanks!
__________________
"Brick walls are there for a reason. The brick walls are not there to keep us out. The brick walls are there to show how badly we want something. Because the brick walls are there to stop the people who don?t want something badly enough. They are there to keep out the other people."
- Randy Pausch, "The Last Lecture" (1960-2008)
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"I will tell you why they made the leg press: to keep the pussies out of the squat rack." - Arlecchino
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01-19-2009, 05:35 PM
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#49
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Counts Almonds & Walnuts
Join Date: May 2008
Location: Union, Maine, United States
Age: 43
Stats: 6'0", 215 lbs
Posts: 6,352
BodyPoints: 0
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Chest/Bis
January 19, 2009
Due to MLK Day the kids had no school, which means Dad trains PM after Mom gets home instead of AM after dropping them at school. Its definitely a different vibe in the evening. MUCH younger, but I can't honestly say more focused/intense in that a number of the "seasoned" members in the AM have great form and a plan. A lot of of these kids just pinball from one lift to another, often in really bad form. But there are a few evening people who have their A game, which is nice.
Was able to get a good spotter on the Incline BB Press, which helped IMMENSELY in that I could really push to failure.
Chest/Bis
Incline BB Press:
Last session: 125x8, 150x4, 150x7, 150x5, 150x3
This session: 125x8, 155x10, 155x7, 155x5
DB Pullover:
Last session: 90x7, 90x4, 90x3
This session: 90x9, 90x5, 90x2 (really dug in on these)
DB Incline Press:
Last session: 55x13!, 55x6, 55x4
This session: 60x9, 60x5, 55x4 (last rep of each was excruciating)
Incline DB Flies:
Last session: 45x8, 45x5, 45x4
This session: 45x10, 45x7, 40x7 (dropped for a nice finish & burn)
Cable Flies:
Last session: 60x12, 60x9, 60x5
This session: 70x7, 60x10, 60x7 (dropped to 6o to get the work in)
Standing Straight Bar Curls:
70x7, 60x10, 60x7 (really nailed these. Great pump)
Standing DB Hammer Curls:
Last Session: 30x11, 30x6, 30x4
This Session: 30x7, 25x7, 20x7 (hittin' the wall, most likely from the chest session increases)
DB Preacher Curls:
30x6, 25x10, 20x7
Incline DB Curls:
Last Session: 25x10, 25x7, 25x4
This Session: 25x6, 20x7, 20x7 (biceps fried)
Wide Stance Raised Pushups:
Last Session: 12, 5, 5
This Session: 16, 10, 8 (dang!)
Leaning Dips:
6, 4, 4
Weighted Decline Crunches:
Last Session: 25x16x3
This Session: 25x20x3 (the last 5 of the last 2 sets were unreal)
EFS: wide grip bar incline for 1 minute (ow), doorway spread for 1 minute (worse)
Took just over an hour, so I was pleased with the pace/intensity. Nice chest gains, paid for it in the bicep portion. Had a helluva pump though.
MY day tomorrow - Back Day!
__________________
"Brick walls are there for a reason. The brick walls are not there to keep us out. The brick walls are there to show how badly we want something. Because the brick walls are there to stop the people who don?t want something badly enough. They are there to keep out the other people."
- Randy Pausch, "The Last Lecture" (1960-2008)
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"I will tell you why they made the leg press: to keep the pussies out of the squat rack." - Arlecchino
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01-20-2009, 05:18 PM
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#50
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Counts Almonds & Walnuts
Join Date: May 2008
Location: Union, Maine, United States
Age: 43
Stats: 6'0", 215 lbs
Posts: 6,352
BodyPoints: 0
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Back Day
January 20, 2009
Again, circumstance and real life dictated a PM session in place of the morning ones I usually do. Dropped 2 of the lifts from last time....but also added one! I really need to pare this down.
All lifts done to concentric failure, 3 sets per, a 20 breath rest/pause between unless I was adding/switching plates.
Back Day
Wide/Narrow Grip Pullups:
Last session: 6.5/4, 3.5/3, 2.5/2
This session: 6.5/4, 4/2.5, 3/3
Rack Deads:
Last Session: 275x18!!, 305x8, 325x3
This Session: 275x5 WU, 305x5 WU, 325x12, 325x9, 325x3, 355x3 (last one for dbx...he knows )
2 Arm Long Bar BO Row:
Last Session: 160x9, 160x8, 160x7
This Session: 160x10, 160x7, 160x6 (still trying to get the feel of these)
Standing Wide Grip Pulldowns:
Last Session: 60x11, 60x8, 60x7
This Session: 70x8, 60x9, 60x6
Seated Narrow Grip Pulldowns:
Last Session: 90x20, 110x8, 130x5
This Session: 130x10, 130x9, 120x7
2 Arm BO DB Row (like the BO longbar but with 1 DB):
110x9, 110x7, 110x6 (I like these. Great ROM plus no lever)
1 Arm BO DB Rows:
Last Session: 60x10, 65x7, 70x5
This Session: 65x9, 65x7, 55x9 (need to focus on form here)
Standing Rear Delt Cable Rows:
Last Session: 100x11, 80x13, 100x11
This Session: 110x13, 110x11, 110x9 (will go to 120 next time)
Incline DB Shrugs:
Last Session: 70x10, 70x8, 70x7
This Session: 70x13, 70x11, 70x11 (last few were nuts)
Extensions w/ BB Yoke:
Last Session: 30x12, 30x7, 30x7
This Session: 40x12, 40x10, 40x8 (biggest surprise of the evening. Really worked hard at the last ones. Maybe 50 next time?)
Rack Chins:
Last Session: 8, 7, 3
This Session: 9, 6, 6 (slowly progressing. In a few weeks I'll start adding weight)
EFS for back & delts for 4 sets of 15 seconds (grip)
Once again it took 75 minutes. Happy with the intensity...I was drenched. I need to pare down & just hit those HARD.
__________________
"Brick walls are there for a reason. The brick walls are not there to keep us out. The brick walls are there to show how badly we want something. Because the brick walls are there to stop the people who don?t want something badly enough. They are there to keep out the other people."
- Randy Pausch, "The Last Lecture" (1960-2008)
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"I will tell you why they made the leg press: to keep the pussies out of the squat rack." - Arlecchino
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01-20-2009, 05:27 PM
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#51
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Registered User
Join Date: Mar 2008
Location: New Jersey, United States
Age: 43
Stats: 5'10", 200 lbs
Posts: 1,055
BodyPoints: 0
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Nice job Buck!
Quick question how high do you have the bar in the rack for your rack pulls? I normally have it a few inches below my knees because thats kind of my sticking point on DL.
__________________
It may be a small world but I'd hate to have to paint it.
"The difference between failure and success is doing a thing nearly right and doing a thing exactly right." Edward Simmons ...
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01-20-2009, 05:30 PM
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#52
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Counts Almonds & Walnuts
Join Date: May 2008
Location: Union, Maine, United States
Age: 43
Stats: 6'0", 215 lbs
Posts: 6,352
BodyPoints: 0
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Quote:
Originally Posted by woodlake
Nice job Buck!
Quick question how high do you have the bar in the rack for your rack pulls? I normally have it a few inches below my knees because thats kind of my sticking point on DL.
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Thanks. I'm kinda stuck with the pins this rack has. The lowest setting is just below knee level, which is what I use.
__________________
"Brick walls are there for a reason. The brick walls are not there to keep us out. The brick walls are there to show how badly we want something. Because the brick walls are there to stop the people who don?t want something badly enough. They are there to keep out the other people."
- Randy Pausch, "The Last Lecture" (1960-2008)
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"I will tell you why they made the leg press: to keep the pussies out of the squat rack." - Arlecchino
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01-20-2009, 05:34 PM
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#53
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:)
Join Date: Feb 2002
Location: South Carolina, United States
Age: 48
Stats: 5'4", 120 lbs
Posts: 25,373
BodyBlog Entries: 0
BodyPoints: 53125
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Very nice workout!
I did back today also and am sore already. 
Hope you had a great day!
__________________
GO COCKS!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! :D BEAT ClemPson!!!
Gamecocks 6-5
If Dorothy knew the ruby slippers shocked the witch's hands, why didn't she kick her in the ass?
GO STEELERS!!!!!!!!!!
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01-20-2009, 05:36 PM
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#54
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Counts Almonds & Walnuts
Join Date: May 2008
Location: Union, Maine, United States
Age: 43
Stats: 6'0", 215 lbs
Posts: 6,352
BodyPoints: 0
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Quote:
Originally Posted by Hibiscus09
Very nice workout! I did back today also and am sore already. Hope you had a great day! |
Thanks. I really do need to pare it down. I'm like a kid in a candy store with al the new shiny shiny toys since I joined a fitness center.
__________________
"Brick walls are there for a reason. The brick walls are not there to keep us out. The brick walls are there to show how badly we want something. Because the brick walls are there to stop the people who don?t want something badly enough. They are there to keep out the other people."
- Randy Pausch, "The Last Lecture" (1960-2008)
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"I will tell you why they made the leg press: to keep the pussies out of the squat rack." - Arlecchino
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01-21-2009, 06:53 AM
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#55
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Registered User
Join Date: May 2008
Location: United States
Age: 58
Stats: 6'0", 219 lbs
Posts: 2,273
BodyBlog Entries: 0
BodyPoints: 0
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Quote:
Originally Posted by BuckSpin
Thanks. I really do need to pare it down. I'm like a kid in a candy store with al the new shiny shiny toys since I joined a fitness center.
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If you think you can handle the volume then keep it up but make sure you aren't in a caloric deficit or you will fry yourself but good.
I'm a volume guy 15-18 sets just doesn't cut it for me. I feel under worked when I leave the gym.
__________________
Happily married father of four and grandfather of two and one on the way. Edit: Grandfather of 3 as of 02/28/2009.
http://workout.bodybuilding.com/MtnBikeMike/
http://forum.bodybuilding.com/showthread.php?t=113013061
"Political Correctness is a doctrine, fostered by a delusional, illogical minority, and rabidly promoted by an unscrupulous mainstream media, which holds forth the proposition that it is entirely possible to pick up a turd by the clean end!" Texas A&M University.
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01-21-2009, 09:32 AM
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#56
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Counts Almonds & Walnuts
Join Date: May 2008
Location: Union, Maine, United States
Age: 43
Stats: 6'0", 215 lbs
Posts: 6,352
BodyPoints: 0
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Quote:
Originally Posted by MtnBikeMike
If you think you can handle the volume then keep it up but make sure you aren't in a caloric deficit or you will fry yourself but good.
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I'm still trying to figure out exactly what I do respond best to. I'm definitely HIT oriented and just cannot stop short of concentric failure, and if I had the luxury of a TP would do forced reps & negs. But I do believe the optimum time is around 45 minutes max. Its how you use those minutes.....
__________________
"Brick walls are there for a reason. The brick walls are not there to keep us out. The brick walls are there to show how badly we want something. Because the brick walls are there to stop the people who don?t want something badly enough. They are there to keep out the other people."
- Randy Pausch, "The Last Lecture" (1960-2008)
---------
"I will tell you why they made the leg press: to keep the pussies out of the squat rack." - Arlecchino
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01-22-2009, 10:32 AM
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#57
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Counts Almonds & Walnuts
Join Date: May 2008
Location: Union, Maine, United States
Age: 43
Stats: 6'0", 215 lbs
Posts: 6,352
BodyPoints: 0
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Shoulders/Tris
January 22, 2009
Back to AM finally. There is a younger guy who has asked me a lot of questions about various lifts. I was able to help him today on Shrugs and also "spot" him thru his 1st time doing Rear Delt Cable Pulls. Was able to get him to do 3 extra reps and a forced neg on the last. His face broke into a huge smile during that as I am sure his rear delts probably imploded right then! Very cool.
And yes, I get to do my favorite lift (Shrugs) with my new favorite toy (Trap Bar). Did not get a chance to try any Halo Presses, but I will soon.
Tried a slightly new protocol today of dropping weight on the 3rd set & going for more TUT/reps.
Shoulders/Tris
Seated Smith BB Press:
Last session: 90x10 W/U, 140x4, 110x10, 100x5, 110x4
This session: 90x10 W/U, 110x14, 110x6, 90x11
Trap Bar Shrugs:
Last Session: 250x19, 275x9, 315x3
This Session: 250x10 WU, 325x15!, 325x7, 110s DB x 14 (no rest here, went from trap bar right to these. Slight change of ROM)
Standing DB Overhead Press:
Last Session: 50x5, 40x10, 40x5
This Session: 45x11, 45x5, 40x6 (better)
Leaning One Arm DB Raises:
Last Session: 25x10x3 each
This Session: 20x11, 20x9, 20x6 (last time form was sloppy & I am sure I strained some things. Stepped back & focused on form more)
Close Grip Bench Press: (hands just inside bar grip lines)
Last Session: 85x10 W/U, 125x14, 150x11, 175x4
This Session: 125x10 W/U, 150x13, 150x6, 125x10 (getting better at these)
Decline BB Skullcrushers: (using chambered curl bar)
Last Session: 65x10, 65x4, 65x5 (these were awkward & poor elbows/form last time)
This Session: 65x9, 65x6, 45x13 (MUCH better control & form)
Seated DB Overhead Extensions:
Last Session 55x4, 45x5, 35x6
This Session 45x9, 45x6, 45x5 (this is the last time for these. 2 extensions in a row is no good. Will start pressdowns next week)
Bench Dips:
Last Session: 15, 8, 8 (shoulder width grip)
This Session: 8, 8, 8 (thumbs touching grip)
Jackknife Pushups:
Last Session: 12, 6, 4
This Session: 10, 5, 3 (fat lady is going "memememememe..."
EFS: Did Farmer's Stand with DBs for 60 seconds
Took just over an hour.
__________________
"Brick walls are there for a reason. The brick walls are not there to keep us out. The brick walls are there to show how badly we want something. Because the brick walls are there to stop the people who don?t want something badly enough. They are there to keep out the other people."
- Randy Pausch, "The Last Lecture" (1960-2008)
---------
"I will tell you why they made the leg press: to keep the pussies out of the squat rack." - Arlecchino
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01-22-2009, 10:47 AM
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#58
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Registered User
Join Date: Apr 2007
Location: Mentor, Ohio, United States
Age: 48
Stats: 6'1", 230 lbs
Posts: 5,165
BodyBlog Entries: 0
BodyPoints: 16089
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Good solid session. I like the tri press downs better too. I'll throw in the tri extensions every once in a while.
I'll have to go look up what a halo press is but I'm asuming it has to do with the trap bar.
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01-22-2009, 10:48 AM
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#59
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Counts Almonds & Walnuts
Join Date: May 2008
Location: Union, Maine, United States
Age: 43
Stats: 6'0", 215 lbs
Posts: 6,352
BodyPoints: 0
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Quote:
Originally Posted by orca
I'll have to go look up what a halo press is but I'm asuming it has to do with the trap bar.
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Its an overhead press with a trap bar. The neat part is the ROM with the "halo" of the trap bar and the fact your grip is hammer, not overhand.
__________________
"Brick walls are there for a reason. The brick walls are not there to keep us out. The brick walls are there to show how badly we want something. Because the brick walls are there to stop the people who don?t want something badly enough. They are there to keep out the other people."
- Randy Pausch, "The Last Lecture" (1960-2008)
---------
"I will tell you why they made the leg press: to keep the pussies out of the squat rack." - Arlecchino
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01-22-2009, 02:06 PM
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#60
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Registered User
Join Date: Mar 2008
Location: New Jersey, United States
Age: 43
Stats: 5'10", 200 lbs
Posts: 1,055
BodyPoints: 0
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Another solid workout way to go Buck!
__________________
It may be a small world but I'd hate to have to paint it.
"The difference between failure and success is doing a thing nearly right and doing a thing exactly right." Edward Simmons ...
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