Iron Barbarian's Gauntlet of Torture - Page 11

srombado · 07-10-2009, 01:28 AM

Quote:

Originally Posted by Iron Barbarian

7/9

Chest

Dips/Flat Bench Burnout Sets
1 x 15 Reps/135 x 35 Reps
1 x 14 Reps/185 x 15 Reps
1 x 14 Reps/185 x 15 Reps
1 x 14 Reps/185 x 15 Reps
1 x 13 Reps/185 x 15 Reps
1 x 13 Reps/185 x 15 Reps
1 x 13 Reps/185 x 14 Reps
1 x 12 Reps/185 x 14 Reps
1 x 12 Reps/185 x 14 Reps
1 x 12 Reps/185 x 13 Reps
1 x 12 Reps/185 x 12 Reps
1 x 11 Reps/185 x 12 Reps

Cable Flys
1 x 55 lbs x 17 Reps
1 x 55 lbs x 17 Reps
1 x 55 lbs x 17 Reps
1 x 55 lbs x 17 Reps
1 x 55 lbs x 17 Reps
1 x 55 lbs x 16 Reps
1 x 55 lbs x 16 Reps
1 x 55 lbs x 15 Reps
1 x 55 lbs x 15 Reps
1 x 55 lbs x 15 Reps

Arms

Dumbell Hammer Curls
1 Set 45 lbs x 15 Reps
1 Set 35 lbs x 15 Reps
1 Set 25 lbs x 20 Reps

Tricep Pushdowns
1 Set 160 lbs x 26 Reps
1 Set 145 lbs x 24 Reps
1 Set 130 lbs x 22 Reps

Rest

Dumbell Hammer Curls
1 Set 45 lbs x 14 Reps
1 Set 35 lbs x 15 Reps
1 Set 25 lbs x 18 Reps

Tricep Pushdowns
1 Set 175 lbs x 20 Reps
1 Set 160 lbs x 22 Reps
1 Set 145 lbs x 20 Reps

Rest

Dumbell Hammer Curls
1 Set 45 lbs x 14 Reps
1 Set 35 lbs x 15 Reps
1 Set 25 lbs x 18 Reps

Tricep Pushdowns
1 Set 175 lbs x 22 Reps
1 Set 160 lbs x 21 Reps
1 Set 145 lbs x 22 Reps

Cable Curls/Tricep Rope Pushdowns
1 Set 130 lbs x 21 Reps/1 Set 130 lbs x 26 Reps
1 Set 145 lbs x 14 Reps/1 Set 130 lbs x 26 Reps
1 Set 145 lbs x 15 Reps/1 Set 130 lbs x 25 Reps
1 Set 145 lbs x 14 Reps/1 Set 130 lbs x 25 Reps
1 Set 145 lbs x 14 Reps/1 Set 130 lbs x 26 Reps
1 Set 145 lbs x 13 Reps/1 Set 130 lbs x 26 Reps
1 Set 145 lbs x 13 Reps/1 Set 130 lbs x 25 Reps
1 Set 145 lbs x 13 Reps/1 Set 130 lbs x 25 Reps

This is SUPER Volumn Training, man what kind of RI do you take. 12 workouts per week, 4 hours a day.

Iron Barbarian · 07-10-2009, 05:43 PM

LOL - Thanks. What is a RI? Workouts last me about 2 hours a day for 6 days a week.

Quote:

Originally Posted by srombado

This is SUPER Volumn Training, man what kind of RI do you take. 12 workouts per week, 4 hours a day.

Iron Barbarian · 07-10-2009, 05:47 PM

7/10 - 3 More scoops of Jack3d today

Back

Lat Pull Downs
1 x 130 28 reps
1 x 145 21 reps
1 x 160 15 reps
1 x 175 12 reps
1 x 160 13 reps
1 x 145 14 reps
1 x 130 16 reps

Lat Pull Downs (Close Grip)
1 x 130 14 reps
1 x 130 14 reps
1 x 130 14 reps
1 x 130 13 reps
1 x 130 13 reps
1 x 130 12 reps
1 x 130 12 reps

Cable Rows
1 x 130 31 reps
1 x 145 24 reps
1 x 160 18 reps
1 x 175 12 reps
1 x 160 14 reps
1 x 145 18 reps
1 x 130 22 reps

Straight Bar PushDowns
1 x 85 14 reps
1 x 85 14 reps
1 x 85 13 reps
1 x 85 13 reps
1 x 85 14 reps

Legs

Pre-Exhaust

Leg Extensions/Leg Curls
1 x 160 x 28 Reps/1 x 130 x 22 Reps
1 x 160 x 27 Reps/1 x 130 x 18 Reps
1 x 160 x 27 Reps/1 x 130 x 18 Reps
1 x 160 x 25 Reps/1 x 130 x 18 Reps

Hack Squats
1 x 153 x 30 Reps
1 x 243 x 19 Reps
1 x 243 x 19 Reps
1 x 243 x 18 Reps

Squats
1 x 135 x 14 Reps
1 x 185 x 12 Reps
1 x 185 x 12 Reps
1 x 185 x 11 Reps

Leg Extensions
1 x 145 x 20 Reps
1 x 145 x 21 Reps
1 x 145 x 21 Reps

Leg Curls
1 x 130 x 20 Reps
1 x 130 x 19 Reps
1 x 130 x 19 Reps

Seated Donkey Calf Raises
1 x 135 x 32 Reps
1 x 135 x 32 Reps
1 x 135 x 32 Reps
1 x 135 x 33 Reps
1 x 135 x 31 Reps
1 x 135 x 31 Reps
1 x 135 x 30 Reps
1 x 135 x 29 Reps

srombado · 07-10-2009, 11:49 PM

I meant to say Rest Interval between sets. 2 hours for these workouts. I might have to try this leg workout on my next leg day.

Iron Barbarian · 07-11-2009, 12:06 AM

I usually rest around a minute to two minutes between sets. I like the Leg Workout. ALBPM from this site hooked me up with it. We met up at the Fitness Center at our work and we were working out together. I like the Pre-exhaust stuff. You get a really good pump out of it by the time you are done. I usually can knock the Leg Workout out in about 1 hour. I added Back today to it also which also took me about an hour also so I just did a 2 hour workout today. Let me know if you like the Leg Workout

Quote:

Originally Posted by srombado

I meant to say Rest Interval between sets. 2 hours for these workouts. I might have to try this leg workout on my next leg day.

Iron Barbarian · 07-11-2009, 11:36 PM

7/11

Chest

Weighted Dips/Flat Bench Burnout Sets
1 x 12 Reps/135 x 34 Reps
1 x 11 Reps/185 x 15 Reps
1 x 11 Reps/185 x 13 Reps
1 x 11 Reps/185 x 13 Reps
1 x 11 Reps/185 x 13 Reps
1 x 10 Reps/185 x 12 Reps
1 x 10 Reps/185 x 12 Reps
1 x 10 Reps/185 x 12 Reps
1 x 10 Reps/185 x 13 Reps
1 x 10 Reps/185 x 13 Reps
1 x 11 Reps/185 x 12 Reps
1 x 10 Reps/185 x 12 Reps

Incline Bench
135 x 21 Reps
185 x 11 Reps
185 x 11 Reps
185 x 11 Reps
185 x 10 Reps
185 x 10 Reps
185 x 10 Reps
185 x 10 Reps

Cable Flys
1 x 55 lbs x 20 Reps
1 x 55 lbs x 19 Reps
1 x 55 lbs x 19 Reps
1 x 55 lbs x 18 Reps
1 x 55 lbs x 18 Reps
1 x 55 lbs x 18 Reps
1 x 55 lbs x 16 Reps
1 x 55 lbs x 17 Reps
1 x 55 lbs x 16 Reps
1 x 55 lbs x 16 Reps

Iron Barbarian · 07-13-2009, 04:29 AM

7/12

Arms

Dumbell Hammer Curls
1 Set 45 lbs x 16 Reps
1 Set 35 lbs x 20 Reps
1 Set 25 lbs x 20 Reps

Tricep Pushdowns
1 Set 160 lbs x 26 Reps
1 Set 145 lbs x 24 Reps
1 Set 130 lbs x 25 Reps

Rest

Dumbell Hammer Curls
1 Set 45 lbs x 15 Reps
1 Set 35 lbs x 17 Reps
1 Set 25 lbs x 18 Reps

Tricep Pushdowns
1 Set 160 lbs x 23 Reps
1 Set 145 lbs x 22 Reps
1 Set 130 lbs x 24 Reps

Rest

Dumbell Hammer Curls
1 Set 45 lbs x 15 Reps
1 Set 35 lbs x 17 Reps
1 Set 25 lbs x 20 Reps

Tricep Pushdowns
1 Set 160 lbs x 25 Reps
1 Set 145 lbs x 25 Reps
1 Set 130 lbs x 23 Reps

Rest

Dumbell Hammer Curls
1 Set 45 lbs x 15 Reps
1 Set 35 lbs x 15 Reps
1 Set 25 lbs x 20 Reps

Tricep Pushdowns
1 Set 160 lbs x 24 Reps
1 Set 145 lbs x 25 Reps
1 Set 130 lbs x 24 Reps

Cable Curls/Tricep Rope Pushdowns
1 Set 130 lbs x 21 Reps/1 Set 130 lbs x 26 Reps
1 Set 145 lbs x 18 Reps/1 Set 130 lbs x 26 Reps
1 Set 145 lbs x 18 Reps/1 Set 130 lbs x 25 Reps
1 Set 145 lbs x 17 Reps/1 Set 130 lbs x 25 Reps
1 Set 160 lbs x 15 Reps/1 Set 130 lbs x 25 Reps
1 Set 160 lbs x 15 Reps/1 Set 130 lbs x 24 Reps
1 Set 175 lbs x 12 Reps/1 Set 130 lbs x 24 Reps
1 Set 160 lbs x 14 Reps/1 Set 130 lbs x 23 Reps
1 Set 160 lbs x 14 Reps/1 Set 130 lbs x 23 Reps

srombado · 07-13-2009, 08:22 AM

Quote:

Originally Posted by Iron Barbarian

7/11

Chest

Weighted Dips/Flat Bench Burnout Sets
1 x 12 Reps/135 x 34 Reps
1 x 11 Reps/185 x 15 Reps
1 x 11 Reps/185 x 13 Reps
1 x 11 Reps/185 x 13 Reps
1 x 11 Reps/185 x 13 Reps
1 x 10 Reps/185 x 12 Reps
1 x 10 Reps/185 x 12 Reps
1 x 10 Reps/185 x 12 Reps
1 x 10 Reps/185 x 13 Reps
1 x 10 Reps/185 x 13 Reps
1 x 11 Reps/185 x 12 Reps
1 x 10 Reps/185 x 12 Reps

Incline Bench
135 x 21 Reps
185 x 11 Reps
185 x 11 Reps
185 x 11 Reps
185 x 10 Reps
185 x 10 Reps
185 x 10 Reps
185 x 10 Reps

Cable Flys
1 x 55 lbs x 20 Reps
1 x 55 lbs x 19 Reps
1 x 55 lbs x 19 Reps
1 x 55 lbs x 18 Reps
1 x 55 lbs x 18 Reps
1 x 55 lbs x 18 Reps
1 x 55 lbs x 16 Reps
1 x 55 lbs x 17 Reps
1 x 55 lbs x 16 Reps
1 x 55 lbs x 16 Reps

IB,
I did this Chest workout today, taken from an earlier entry, Brutally humbling experience. Had to drop back down to 135 in order to get the volume in.I was only able to get 10 sets in on Flat bench. I'll be doing legs tomorrow and let you know how it goes.

Iron Barbarian · 07-13-2009, 05:17 PM

Cool deal. They can be pretty brutal at first. I love the high volume stuff. Once you get used to them and get the mind/muscle connection working for you you'll get some really good pumps out of them. Looking forward to hear how the Leg Workout works for you. That one really pumps up my Legs good. I am walking like a duck when I am done with them. The drive home is kind of scary because my Legs are numb. LOL

I'll have to jump around and hit my chest again today because I have someone working out with me at work and he wasn't here for my Chest day so I told him we can hit Chest tonight since we hit Arms yesterday. I actually just started adding Weighted Dips to my Chest workout and can feel them pretty good. Tonight will be a Heavy Chest Workout day for me. I'll be doing Back and Legs tomorrow. Let me know how your Leg Workout goes.

Quote:

Originally Posted by srombado

IB,
I did this Chest workout today, taken from an earlier entry, Brutally humbling experience. Had to drop back down to 135 in order to get the volume in.I was only able to get 10 sets in on Flat bench. I'll be doing legs tomorrow and let you know how it goes.

srombado · 07-13-2009, 10:10 PM

Can you say "Rubber", that's what they feel like. Started out with the pre exhaust Leg ext/Leg curls 90/ 75 lbs. My legs are strong but this adds a whole new diminsion. Then I jumped on Squats 135/25, 225/20, 225/18, 315/10, 315/7 then Hack Squats (close stance)
supersetted with Stiff Leg DL, two plates for Hacks 90/17, 90/13, 90/9 - SLDL 135/12, 135/12, 135/12. I ran out of time and sis not get to do calves or another set of Leg ext/Leg curls. With the 1 minute rest it keeps me from recovering completely and that's really good.
It not quite the volume you do but I'm getting there. Legs were seriously pumped after the pre-exhaust, Squats felt great, strong but then when I went to do hacks the legs were wobbilly.
Back or arms tomorrow.

Iron Barbarian · 07-14-2009, 04:44 AM

Sweet. I thought you'd like it. I think the pre-exhaust it the key. You get a really good pump going pretty quick and once you start doing Squats you really feel it. LOL - I usually have the rubber legs going pretty good myself on Leg day. I'll share your pain because I do Legs and Back tomorrow.

Quote:

Originally Posted by srombado

Can you say "Rubber", that's what they feel like. Started out with the pre exhaust Leg ext/Leg curls 90/ 75 lbs. My legs are strong but this adds a whole new diminsion. Then I jumped on Squats 135/25, 225/20, 225/18, 315/10, 315/7 then Hack Squats (close stance)
supersetted with Stiff Leg DL, two plates for Hacks 90/17, 90/13, 90/9 - SLDL 135/12, 135/12, 135/12. I ran out of time and sis not get to do calves or another set of Leg ext/Leg curls. With the 1 minute rest it keeps me from recovering completely and that's really good.
It not quite the volume you do but I'm getting there. Legs were seriously pumped after the pre-exhaust, Squats felt great, strong but then when I went to do hacks the legs were wobbilly.
Back or arms tomorrow.

Iron Barbarian · 07-14-2009, 04:48 AM

7/13

Chest

Weighted Dips/Flat Bench Burnout Sets
1 x 12 Reps/135 x 30 Reps
1 x 11 Reps/185 x 15 Reps
1 x 11 Reps/185 x 14 Reps
1 x 11 Reps/185 x 14 Reps
1 x 11 Reps/185 x 13 Reps
1 x 10 Reps/205 x 12 Reps
1 x 10 Reps/205 x 12 Reps
1 x 10 Reps/225 x 09 Reps
1 x 10 Reps/225 x 09 Reps
1 x 10 Reps/205 x 12 Reps
1 x 10 Reps/205 x 11 Reps
1 x 10 Reps/205 x 10 Reps

Incline Bench
135 x 26 Reps
185 x 11 Reps
185 x 11 Reps
185 x 11 Reps
185 x 11 Reps
185 x 11 Reps
185 x 10 Reps
185 x 10 Reps

Cable Flys
1 x 55 lbs x 18 Reps
1 x 55 lbs x 17 Reps
1 x 55 lbs x 17 Reps
1 x 55 lbs x 17 Reps
1 x 55 lbs x 18 Reps
1 x 55 lbs x 18 Reps
1 x 55 lbs x 17 Reps
1 x 55 lbs x 17 Reps
1 x 55 lbs x 16 Reps
1 x 55 lbs x 16 Reps

Flat Bench Straight Arm Flys
1 x 30 lbs x 26 Reps
1 x 30 lbs x 22 Reps
1 x 30 lbs x 21 Reps
1 x 30 lbs x 20 Reps
1 x 30 lbs x 20 Reps

Flat Bench Burn Out Sets
135 x 15 Reps
135 x 12 Reps
135 x 12 Reps
135 x 12 Reps

srombado · 07-15-2009, 01:01 AM

Did your arm training today. Hammers/Tricep press. I was'nt sure about the tempo so I supersetted the first round then "triple dropped/super setted the final three rounds, resting 1 minute inbetween complete sets.
Then did the cable curls/rope presses supersets
Finished off with decline bench.
My arms were so freakin pumped and numb midway through.
They are still pumped 5 hours later.
Great stuff!!!

Iron Barbarian · 07-15-2009, 02:37 AM

Glad you liked it. I basically do Drop Sets of the Dumbells w/ 45's,35's, and 25's and then hit the Tricep Pushdown V-Bar doing the same them with about a minute rest between each drop and just go back and forth like that between Bi's and Tri's. I take a couple minute break between each full superset of Bi's/Tri's. You definitely get a serious pump by the time you are done. I also like to throw negative reps in on some of the last sets to get a even better pump. Let me know if that makes sense to you.

Quote:

Originally Posted by srombado

Did your arm training today. Hammers/Tricep press. I was'nt sure about the tempo so I supersetted the first round then "triple dropped/super setted the final three rounds, resting 1 minute inbetween complete sets.
Then did the cable curls/rope presses supersets
Finished off with decline bench.
My arms were so freakin pumped and numb midway through.
They are still pumped 5 hours later.
Great stuff!!!

Iron Barbarian · 07-15-2009, 02:42 AM

7/14

Back

Lat Pull Downs
1 x 130 27 reps
1 x 145 22 reps
1 x 160 16 reps
1 x 175 12 reps
1 x 160 14 reps
1 x 145 15 reps
1 x 130 18 reps

Lat Pull Downs (Close Grip)
1 x 130 16 reps
1 x 145 13 reps
1 x 145 13 reps
1 x 145 13 reps
1 x 145 12 reps
1 x 145 12 reps
1 x 145 12 reps

Cable Rows
1 x 130 30 reps
1 x 145 25 reps
1 x 160 20 reps
1 x 175 15 reps
1 x 160 18 reps
1 x 145 20 reps
1 x 130 24 reps

Straight Bar PushDowns
1 x 85 15 reps
1 x 85 14 reps
1 x 85 14 reps
1 x 85 13 reps
1 x 85 14 reps

Legs

Pre-Exhaust

Leg Extensions/Leg Curls
1 x 160 x 26 Reps/1 x 130 x 22 Reps
1 x 160 x 26 Reps/1 x 130 x 19 Reps
1 x 160 x 25 Reps/1 x 130 x 19 Reps
1 x 160 x 25 Reps/1 x 130 x 18 Reps

Hack Squats
1 x 153 x 31 Reps
1 x 243 x 20 Reps
1 x 243 x 19 Reps
1 x 243 x 19 Reps

Squats
1 x 135 x 14 Reps
1 x 185 x 12 Reps
1 x 185 x 12 Reps
1 x 185 x 12 Reps

Leg Extensions
1 x 145 x 22 Reps
1 x 145 x 22 Reps
1 x 145 x 21 Reps

Leg Curls
1 x 130 x 20 Reps
1 x 130 x 20 Reps
1 x 130 x 19 Reps

Seated Donkey Calf Raises
1 x 135 x 33 Reps
1 x 135 x 33 Reps
1 x 135 x 32 Reps
1 x 135 x 33 Reps
1 x 135 x 32 Reps
1 x 135 x 32 Reps
1 x 135 x 30 Reps
1 x 135 x 31 Reps

Iron Barbarian · 07-15-2009, 07:15 PM

7/15 - Off Day

Iron Barbarian · 07-16-2009, 06:27 PM

7/16

Chest

Weighted Dips/Flat Bench Burnout Sets
1 x 10 Reps/135 x 35 Reps
1 x 10 Reps/185 x 15 Reps
1 x 10 Reps/185 x 17 Reps
1 x 10 Reps/185 x 15 Reps
1 x 10 Reps/185 x 15 Reps
1 x 09 Reps/185 x 15 Reps
1 x 09 Reps/185 x 16 Reps
1 x 09 Reps/185 x 15 Reps
1 x 09 Reps/185 x 14 Reps
1 x 08 Reps/185 x 14 Reps
1 x 08 Reps/185 x 12 Reps
1 x 08 Reps/185 x 12 Reps

Cable Flys
1 x 55 x 22 Reps
1 x 55 x 19 Reps
1 x 55 x 18 Reps
1 x 55 x 18 Reps
1 x 55 x 17 Reps
1 x 55 x 17 Reps
1 x 55 x 17 Reps
1 x 55 x 17 Reps

Arms

Dumbell Hammer Curls
1 Set 45 lbs x 15 Reps
1 Set 35 lbs x 18 Reps
1 Set 25 lbs x 17 Reps

Tricep Pushdowns
1 Set 160 lbs x 24 Reps
1 Set 145 lbs x 22 Reps
1 Set 130 lbs x 20 Reps

Rest

Dumbell Hammer Curls
1 Set 50 lbs x 14 Reps
1 Set 35 lbs x 17 Reps
1 Set 25 lbs x 17 Reps

Tricep Pushdowns
1 Set 160 lbs x 22 Reps
1 Set 145 lbs x 20 Reps
1 Set 130 lbs x 19 Reps

Rest

Dumbell Hammer Curls
1 Set 45 lbs x 16 Reps
1 Set 35 lbs x 15 Reps
1 Set 25 lbs x 14 Reps

Tricep Pushdowns
1 Set 160 lbs x 22 Reps
1 Set 145 lbs x 19 Reps
1 Set 130 lbs x 19 Reps

Cable Curls/Tricep Rope Pushdowns
1 Set 130 lbs x 20 Reps/1 Set 115 lbs x 22 Reps
1 Set 145 lbs x 15 Reps/1 Set 115 lbs x 22 Reps
1 Set 145 lbs x 15 Reps/1 Set 115 lbs x 22 Reps
1 Set 145 lbs x 15 Reps/1 Set 115 lbs x 22 Reps
1 Set 145 lbs x 14 Reps/1 Set 115 lbs x 21 Reps
1 Set 145 lbs x 14 Reps/1 Set 115 lbs x 21 Reps
1 Set 145 lbs x 14 Reps/1 Set 115 lbs x 21 Reps
1 Set 145 lbs x 13 Reps/1 Set 115 lbs x 20 Reps
1 Set 145 lbs x 13 Reps/1 Set 115 lbs x 20 Reps
1 Set 145 lbs x 13 Reps/1 Set 115 lbs x 20 Reps

srombado · 07-16-2009, 10:06 PM

Hey IB,
I worked shoulders today. I didn't see a workout on here so I came up with something using the same principles that you have for this workout and here's what I came up with.

DB SHOULDER PRESSES (seated on a slightly inclined bench)
45 x 30
50 x 23
50 x 21
50 x 19
50 x 16
50 x 13
50 x 11

Triple drop Lateral DB Raises
25/15/5 x 15/10/11 reps
25/15/5 x 13/8/10 reps
25/15/5 x 8/7/9 reps
15/10/5 x 11/8/6 reps
15/10/5 x 8/7/5

Upright Rows
40 x 15
40 x 14
40 x 11
40 x 9
Obviously my shoulders were screaming for me to stop...LOL

DB Rear Delt Raises Drop sets
10/5 lbs x 12/8
10/5 lbs x 10/8
10/5 lbs x 9/7
10/5 lbs x 8/6
10/5 lbs x 7/5

This really does not seem like much weight but the concentration and volume is what I find makes the difference.

Let me know what you think about this.
I only workout 5 days a week so tomorrow is an off day, I need it...LOL

Iron Barbarian · 07-17-2009, 01:42 AM

Looks great. I may have to give it a shot and see how it works. I need to start my Shoulder Workouts back up when I get a open day to do them. I may add them on my big workout days which are Thursday and Fridays. Currently I do Chest/Bi's/Tri's on Thursday and Back/Legs on Fridays. I may start with them on Fridays and then do Back and Legs. Looks like a plan. I used to do them and just basically do drop sets for Front, Side, and Bent Over DB Raises and they had my Shoulders screaming also. I would Start out with DB Shoulder Press Drop Sets and finish up with the DB Raises. My wife was doing these Reverse Grip Miltary Presses that I also want to try out. They looked pretty intense. I am with you on the Weights as not needing to be much. My drops were pretty light but I got some pretty good pumps in the Shoulders. It took a couple of minutes to let the pump go down so I could push some more of them out. LOL

Quote:

Originally Posted by srombado

Hey IB,
I worked shoulders today. I didn't see a workout on here so I came up with something using the same principles that you have for this workout and here's what I came up with.

DB SHOULDER PRESSES (seated on a slightly inclined bench)
45 x 30
50 x 23
50 x 21
50 x 19
50 x 16
50 x 13
50 x 11

Triple drop Lateral DB Raises
25/15/5 x 15/10/11 reps
25/15/5 x 13/8/10 reps
25/15/5 x 8/7/9 reps
15/10/5 x 11/8/6 reps
15/10/5 x 8/7/5

Upright Rows
40 x 15
40 x 14
40 x 11
40 x 9
Obviously my shoulders were screaming for me to stop...LOL

DB Rear Delt Raises Drop sets
10/5 lbs x 12/8
10/5 lbs x 10/8
10/5 lbs x 9/7
10/5 lbs x 8/6
10/5 lbs x 7/5

This really does not seem like much weight but the concentration and volume is what I find makes the difference.

Let me know what you think about this.
I only workout 5 days a week so tomorrow is an off day, I need it...LOL

Iron Barbarian · 07-17-2009, 06:26 PM

7/17

Chest - Worked it again today since I lost pump while wife called the Fitness Center so I could play phone tag with her Doctor about her perscription. Could tell my Chest was sore from yesterday hence the lower amount of reps.

Weighted Dips/Flat Bench Burnout Sets
1 x 10 Reps/135 x 34 Reps
1 x 09 Reps/185 x 15 Reps
1 x 09 Reps/185 x 17 Reps
1 x 09 Reps/185 x 14 Reps
1 x 09 Reps/185 x 14 Reps
1 x 08 Reps/185 x 13 Reps
1 x 08 Reps/185 x 12 Reps
1 x 07 Reps/185 x 12 Reps
1 x 07 Reps/185 x 11 Reps
1 x 07 Reps/185 x 11 Reps

Cable Flys
1 x 55 x 18 Reps
1 x 55 x 17 Reps
1 x 55 x 17 Reps
1 x 55 x 16 Reps
1 x 55 x 15 Reps
1 x 55 x 15 Reps
1 x 55 x 15 Reps

Back - Did Lighter Weight/Higher Reps for more focus on muscle

Lat Pull Downs
1 x 130 28 reps
1 x 145 18 reps
1 x 145 15 reps
1 x 145 15 reps
1 x 145 14 reps
1 x 145 14 reps

Lat Pull Downs (Close Grip)
1 x 130 15 reps
1 x 130 15 reps
1 x 130 15 reps
1 x 130 14 reps
1 x 130 14 reps
1 x 130 14 reps
1 x 130 13 reps

Cable Rows
1 x 130 31 reps
1 x 145 20 reps
1 x 145 18 reps
1 x 145 18 reps
1 x 145 17 reps
1 x 145 18 reps

Straight Bar PushDowns
1 x 85 14 reps
1 x 85 14 reps
1 x 85 14 reps
1 x 85 13 reps
1 x 85 13 reps

Legs

Pre-Exhaust

Leg Extensions/Leg Curls
1 x 160 x 31 Reps/1 x 130 x 22 Reps
1 x 160 x 29 Reps/1 x 130 x 20 Reps
1 x 160 x 29 Reps/1 x 130 x 20 Reps
1 x 160 x 28 Reps/1 x 130 x 18 Reps

Hack Squats
1 x 153 x 26 Reps
1 x 243 x 18 Reps
1 x 243 x 17 Reps
1 x 243 x 18 Reps
1 x 243 x 18 Reps

Leg Extensions
1 x 145 x 20 Reps
1 x 145 x 18 Reps
1 x 145 x 17 Reps

Leg Curls
1 x 130 x 22 Reps
1 x 130 x 18 Reps
1 x 130 x 19 Reps

Iron Barbarian · 07-18-2009, 05:04 PM

7/18

Arms

Dumbell Hammer Curls
1 Set 45 lbs x 15 Reps
1 Set 35 lbs x 17 Reps
1 Set 25 lbs x 20 Reps

Tricep Pushdowns
1 Set 160 lbs x 24 Reps
1 Set 145 lbs x 24 Reps
1 Set 130 lbs x 22 Reps

Rest

Dumbell Hammer Curls
1 Set 45 lbs x 14 Reps
1 Set 35 lbs x 17 Reps
1 Set 25 lbs x 17 Reps

Tricep Pushdowns
1 Set 160 lbs x 23 Reps
1 Set 145 lbs x 22 Reps
1 Set 130 lbs x 22 Reps

Rest

Dumbell Hammer Curls
1 Set 45 lbs x 14 Reps
1 Set 35 lbs x 17 Reps
1 Set 25 lbs x 19 Reps

Tricep Pushdowns
1 Set 160 lbs x 24 Reps
1 Set 145 lbs x 23 Reps
1 Set 130 lbs x 23 Reps

Rest

Dumbell Hammer Curls
1 Set 45 lbs x 13 Reps
1 Set 35 lbs x 15 Reps
1 Set 25 lbs x 18 Reps

Tricep Pushdowns
1 Set 160 lbs x 24 Reps
1 Set 145 lbs x 22 Reps
1 Set 130 lbs x 22 Reps

Cable Curls/Tricep Rope Pushdowns
1 Set 130 lbs x 21 Reps/1 Set 130 lbs x 26 Reps
1 Set 145 lbs x 17 Reps/1 Set 130 lbs x 26 Reps
1 Set 145 lbs x 17 Reps/1 Set 130 lbs x 25 Reps
1 Set 145 lbs x 17 Reps/1 Set 130 lbs x 26 Reps
1 Set 145 lbs x 15 Reps/1 Set 130 lbs x 25 Reps
1 Set 145 lbs x 15 Reps/1 Set 130 lbs x 25 Reps
1 Set 145 lbs x 15 Reps/1 Set 130 lbs x 24 Reps
1 Set 145 lbs x 15 Reps/1 Set 130 lbs x 24 Reps
1 Set 145 lbs x 14 Reps/1 Set 130 lbs x 24 Reps

Preacher Curl Burnouts
1 Set 75 lbs x 15 Reps
1 Set 75 lbs x 14 Reps
1 Set 75 lbs x 15 Reps

Seated Calf Raises
1 Set 135 lbs x 31 Reps
1 Set 135 lbs x 26 Reps
1 Set 135 lbs x 28 Reps
1 Set 135 lbs x 27 Reps
1 Set 135 lbs x 28 Reps
1 Set 135 lbs x 27 Reps
1 Set 135 lbs x 26 Reps
1 Set 135 lbs x 24 Reps

Iron Barbarian · 07-20-2009, 02:04 AM

7/19 - Workout sucked today as far as strength. I have been on a low carb diet for the last 4 days and have been sticking around 100 grams a day. Time for a Carb reload.

Chest

Weighted Dips/Flat Bench Burnout Sets
1 x 10 Reps/135 x 28 Reps
1 x 10 Reps/185 x 14 Reps
1 x 10 Reps/185 x 14 Reps
1 x 10 Reps/185 x 14 Reps
1 x 11 Reps/185 x 13 Reps
1 x 10 Reps/185 x 13 Reps
1 x 10 Reps/185 x 12 Reps
1 x 10 Reps/185 x 12 Reps
1 x 10 Reps/185 x 12 Reps
1 x 10 Reps/185 x 12 Reps

Cable Flys
1 x 55 lbs x 18 Reps
1 x 55 lbs x 18 Reps
1 x 55 lbs x 18 Reps
1 x 55 lbs x 18 Reps
1 x 55 lbs x 18 Reps
1 x 55 lbs x 18 Reps
1 x 55 lbs x 17 Reps
1 x 55 lbs x 17 Reps
1 x 55 lbs x 17 Reps
1 x 55 lbs x 16 Reps

Flat Bench Straight Arm Flys
1 x 30 lbs x 26 Reps
1 x 30 lbs x 22 Reps
1 x 30 lbs x 22 Reps
1 x 30 lbs x 21 Reps
1 x 30 lbs x 21 Reps
1 x 30 lbs x 21 Reps
1 x 30 lbs x 20 Reps
1 x 30 lbs x 20 Reps

Flat Bench Burn Out Sets
135 x 20 Reps
135 x 19 Reps
135 x 17 Reps
135 x 17 Reps
135 x 15 Reps
135 x 15 Reps

Iron Barbarian · 07-21-2009, 01:18 AM

7/20

Arms

Dumbell Hammer Curls
1 Set 45 lbs x 16 Reps
1 Set 35 lbs x 21 Reps
1 Set 25 lbs x 20 Reps

Tricep Pushdowns
1 Set 160 lbs x 23 Reps
1 Set 145 lbs x 22 Reps
1 Set 130 lbs x 22 Reps

Rest

Dumbell Hammer Curls
1 Set 45 lbs x 15 Reps
1 Set 35 lbs x 19 Reps
1 Set 25 lbs x 20 Reps

Tricep Pushdowns
1 Set 160 lbs x 22 Reps
1 Set 145 lbs x 22 Reps
1 Set 130 lbs x 20 Reps

Rest

Dumbell Hammer Curls
1 Set 45 lbs x 15 Reps
1 Set 35 lbs x 20 Reps
1 Set 25 lbs x 21 Reps

Tricep Pushdowns
1 Set 160 lbs x 23 Reps
1 Set 145 lbs x 24 Reps
1 Set 130 lbs x 23 Reps

Rest

Dumbell Hammer Curls
1 Set 45 lbs x 15 Reps
1 Set 35 lbs x 20 Reps
1 Set 25 lbs x 20 Reps

Tricep Pushdowns
1 Set 160 lbs x 21 Reps
1 Set 145 lbs x 18 Reps
1 Set 130 lbs x 20 Reps

Cable Curls/Tricep Rope Pushdowns
1 Set 130 lbs x 21 Reps/1 Set 130 lbs x 31 Reps
1 Set 145 lbs x 18 Reps/1 Set 130 lbs x 29 Reps
1 Set 145 lbs x 18 Reps/1 Set 130 lbs x 29 Reps
1 Set 145 lbs x 17 Reps/1 Set 130 lbs x 28 Reps
1 Set 160 lbs x 15 Reps/1 Set 130 lbs x 28 Reps
1 Set 160 lbs x 15 Reps/1 Set 130 lbs x 28 Reps
1 Set 175 lbs x 11 Reps/1 Set 130 lbs x 26 Reps
1 Set 160 lbs x 13 Reps/1 Set 130 lbs x 26 Reps
1 Set 160 lbs x 13 Reps/1 Set 130 lbs x 25 Reps

srombado · 07-21-2009, 02:23 AM

Hey bud,
I have shared your workout with some friends and they think I'm INSANE...LMAO
Well, into the second week of this and my strength is way up as well as my endurance. Yesterday was chest (heavy), but I had to cut my workout short because I am training a friend and she has finally asked for my help so I can put my own on hold and come back later, which is wwhat I did and man, this was something I've never done. Split the workout and come back nearly 12 hours later and hit it harder than earlier and was stronger than the previous week. One example, last weeks decline was 135 x 32 reps, I did it 50 times this week. All my lifts are similar.
Today was back and the burn I felt in my lats was unlike any other back workout.
Just know that your workout is being preached over here in Iraq, brother..

Iron Barbarian · 07-21-2009, 02:42 AM

Sweet, sounds good. LOL - A lot of people think I am insane when they see me do them. I have a few people I have been training out here and they like the torture. Glad to hook you all up out there. I used to be Air Force and was in Desert Shield/Storm the first go round. I was out in Thumbrait, Oman also Riyadh and Daharan Saudi Arabia. Not sure if I spelled it right. I still want to do your Shoulder Version too. I will have to hit Chest again tomorrow myself because of the so sos workout I got yesterday. I cut my carbs really low for the last 4 days and paid for it with a bad workout. Keep me posted on what everyone thinks about the workout. Always good to get positive feedback on it. Rock on!!

Quote:

Originally Posted by srombado

Hey bud,
I have shared your workout with some friends and they think I'm INSANE...LMAO
Well, into the second week of this and my strength is way up as well as my endurance. Yesterday was chest (heavy), but I had to cut my workout short because I am training a friend and she has finally asked for my help so I can put my own on hold and come back later, which is wwhat I did and man, this was something I've never done. Split the workout and come back nearly 12 hours later and hit it harder than earlier and was stronger than the previous week. One example, last weeks decline was 135 x 32 reps, I did it 50 times this week. All my lifts are similar.
Today was back and the burn I felt in my lats was unlike any other back workout.
Just know that your workout is being preached over here in Iraq, brother..

Iron Barbarian · 07-22-2009, 01:25 AM

7/21

Chest

Flat Bench Sets
135 x 35 Reps
135 x 28 Reps
135 x 25 Reps
135 x 25 Reps
185 x 15 Reps
185 x 16 Reps
205 x 14 Reps
205 x 14 Reps
225 x 09 Reps
225 x 09 Reps
205 x 12 Reps
205 x 11 Reps
185 x 14 Reps
185 x 14 Reps

Incline Bench
135 x 26 Reps
185 x 12 Reps
185 x 12 Reps
185 x 12 Reps
185 x 11 Reps
185 x 11 Reps

Decline Bench
135 x 40 Reps
185 x 18 Reps
205 x 14 Reps
205 x 14 Reps
225 x 12 Reps

Cable Flys
1 x 55 lbs x 18 Reps
1 x 55 lbs x 17 Reps
1 x 55 lbs x 17 Reps
1 x 55 lbs x 17 Reps
1 x 55 lbs x 16 Reps
1 x 55 lbs x 16 Reps
1 x 55 lbs x 15 Reps
1 x 55 lbs x 15 Reps

Flat Bench Straight Arm Flys
1 x 30 lbs x 26 Reps
1 x 30 lbs x 22 Reps
1 x 30 lbs x 22 Reps
1 x 30 lbs x 22 Reps
1 x 30 lbs x 23 Reps

Weighted Dips
1 x 14 Reps
1 x 12 Reps
1 x 12 Reps
1 x 12 Reps (Hold Last rep as long as possible)
1 x 11 Reps (Hold Last rep as long as possible)
1 x 11 Reps (Hold Last rep as long as possible)

Iron Barbarian · 07-22-2009, 02:26 PM

7/22 - Off Day

Iron Barbarian · 07-23-2009, 05:41 PM

7/23 - Really good pump during workout today. Pretty focused and good Mind/Muscle Connection. Tomorrow will be a "Whatever I can do" workout. Wife and I are going to a new gym (Defined Fitness) to try it out thanks to some free passes from a guy at work.

Chest

Weighted Dips/Flat Bench Burnout Sets
1 x 10 Reps/135 x 31 Reps
1 x 10 Reps/185 x 15 Reps
1 x 10 Reps/185 x 16 Reps
1 x 10 Reps/185 x 15 Reps
1 x 09 Reps/185 x 15 Reps
1 x 09 Reps/185 x 15 Reps
1 x 09 Reps/185 x 14 Reps
1 x 09 Reps/185 x 14 Reps
1 x 08 Reps/185 x 14 Reps
1 x 08 Reps/185 x 13 Reps
1 x 07 Reps/185 x 12 Reps
1 x 07 Reps/185 x 12 Reps

Cable Flys
1 x 55 x 18 Reps
1 x 55 x 18 Reps
1 x 55 x 18 Reps
1 x 55 x 17 Reps
1 x 55 x 17 Reps
1 x 55 x 17 Reps
1 x 55 x 16 Reps
1 x 55 x 17 Reps

Arms

Dumbell Hammer Curls
1 Set 45 lbs x 15 Reps
1 Set 35 lbs x 17 Reps
1 Set 25 lbs x 17 Reps

Tricep Pushdowns
1 Set 160 lbs x 24 Reps
1 Set 145 lbs x 20 Reps
1 Set 130 lbs x 20 Reps

Rest

Dumbell Hammer Curls
1 Set 50 lbs x 14 Reps
1 Set 35 lbs x 16 Reps
1 Set 25 lbs x 15 Reps

Tricep Pushdowns
1 Set 160 lbs x 23 Reps
1 Set 145 lbs x 20 Reps
1 Set 130 lbs x 18 Reps

Rest

Dumbell Hammer Curls
1 Set 45 lbs x 16 Reps
1 Set 35 lbs x 14 Reps
1 Set 25 lbs x 15 Reps

Tricep Pushdowns
1 Set 160 lbs x 22 Reps
1 Set 145 lbs x 17 Reps
1 Set 130 lbs x 19 Reps

Cable Curls/Tricep Rope Pushdowns
1 Set 130 lbs x 20 Reps/1 Set 115 lbs x 24 Reps
1 Set 145 lbs x 17 Reps/1 Set 115 lbs x 24 Reps
1 Set 145 lbs x 16 Reps/1 Set 115 lbs x 23 Reps
1 Set 145 lbs x 15 Reps/1 Set 115 lbs x 23 Reps
1 Set 145 lbs x 15 Reps/1 Set 115 lbs x 23 Reps
1 Set 145 lbs x 15 Reps/1 Set 115 lbs x 22 Reps
1 Set 145 lbs x 14 Reps/1 Set 115 lbs x 22 Reps
1 Set 145 lbs x 14 Reps/1 Set 115 lbs x 22 Reps
1 Set 145 lbs x 13 Reps/1 Set 115 lbs x 21 Reps
1 Set 145 lbs x 13 Reps/1 Set 115 lbs x 21 Reps

Iron Barbarian · 07-24-2009, 06:00 PM

7/24

Legs

Pre-Exhaust

Leg Extensions/Leg Curls
1 x 160 x 28 Reps/1 x 130 x 22 Reps
1 x 160 x 29 Reps/1 x 130 x 22 Reps
1 x 160 x 27 Reps/1 x 130 x 21 Reps
1 x 160 x 26 Reps/1 x 130 x 22 Reps

Hack Squats
1 x 153 x 30 Reps
1 x 243 x 25 Reps
1 x 243 x 24 Reps
1 x 243 x 24 Reps

Squats
1 x 135 x 14 Reps
1 x 185 x 12 Reps
1 x 185 x 12 Reps
1 x 185 x 12 Reps

Leg Extensions
1 x 145 x 26 Reps
1 x 145 x 26 Reps
1 x 145 x 215Reps

Leg Curls
1 x 130 x 20 Reps
1 x 130 x 19 Reps
1 x 130 x 20 Reps

Seated Donkey Calf Raises
1 x 135 x 34 Reps
1 x 135 x 34 Reps
1 x 135 x 34 Reps
1 x 135 x 33 Reps
1 x 135 x 32 Reps
1 x 135 x 31 Reps
1 x 135 x 30 Reps
1 x 135 x 30 Reps

Iron Barbarian · 07-26-2009, 04:34 AM

7/25

Chest

Flat Bench Sets
135 x 35 Reps
135 x 30 Reps
185 x 18 Reps
185 x 17 Reps
205 x 14 Reps
205 x 14 Reps
225 x 08 Reps
225 x 07 Reps
205 x 12 Reps
205 x 11 Reps
185 x 15 Reps
185 x 14 Reps

Incline Bench
135 x 30 Reps
185 x 14 Reps
185 x 14 Reps
185 x 13 Reps
185 x 14 Reps

Decline Bench
135 x 40 Reps
185 x 19 Reps
205 x 14 Reps
225 x 12 Reps

Cable Flys
1 x 55 lbs x 18 Reps
1 x 55 lbs x 18 Reps
1 x 55 lbs x 17 Reps
1 x 55 lbs x 17 Reps
1 x 55 lbs x 17 Reps

Flat Bench Straight Arm Flys
1 x 30 lbs x 28 Reps
1 x 35 lbs x 22 Reps
1 x 35 lbs x 22 Reps
1 x 35 lbs x 21 Reps
1 x 35 lbs x 21 Reps

Weighted Dips
1 x 12 Reps
1 x 12 Reps
1 x 11 Reps
1 x 11 Reps (Hold Last rep as long as possible)
1 x 10 Reps (Hold Last rep as long as possible)
1 x 10 Reps (Hold Last rep as long as possible)