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11-02-2009, 10:40 PM
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#31
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The total number of sets was in the mid-20s--that's just what I shoot for. I usually pair up chest with some tricep work rather than bicep, but other than that the workout looks really similar to what I do. Well, not the amount of weight 
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11-03-2009, 09:20 AM
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#32
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Tuesday 11/3
Squats 135x12, 135x10, 255x9, 255x8,255x7, 275x5
Seated Hack Squats 295x10, 295x8, 295x7, 295x6
Lunges 70'sx9, 70'sx7, 70'sx6, 70'sx5
Leg Extensions 140x10, 140x9, 140x8, 140x7
Leg Curl 140x10, 140x9, 140x7, 140x6
Calf Press on Machine 250x12, 250x10
Seated Calf Press 200x12, 200x10, 200x9
Very tough leg day today. Squats are up, so that is a good thing. Lunges were torture. Other lifts went pretty well too.
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11-03-2009, 10:43 AM
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#33
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Counts Almonds & Walnuts
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Quote:
Originally Posted by ever1964
Squats 135x12, 135x10, 255x9, 255x8,255x7, 275x5
Seated Hack Squats 295x10, 295x8, 295x7, 295x6
Lunges 70'sx9, 70'sx7, 70'sx6, 70'sx5
Leg Extensions 140x10, 140x9, 140x8, 140x7
Leg Curl 140x10, 140x9, 140x7, 140x6
Calf Press on Machine 250x12, 250x10
Seated Calf Press 200x12, 200x10, 200x9.
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Dang! That is a Leg Day!!
I'll throw this out:
Its been my experience that once you establish a baseline for weight (and from the looks of this you are dialed in perfect) any set past a 3rd is going to be a mirror set. Odds are you will duplicate that set in reps, or very close. For that reason I stopped doing sets past 3 at the same weight. How many sets of X does one need?
I like what you are doing on the squats, though. Pyramiding up after the working sets eliminates that "mirror" set in that its a greater load.
May I ask what is your logic/plan behind your current approach? What are your goals as far as sets/reps going into a session?
__________________
"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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11-03-2009, 11:34 AM
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#34
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Quote:
Originally Posted by BuckSpin
Dang! That is a Leg Day!!
I'll throw this out:
Its been my experience that once you establish a baseline for weight (and from the looks of this you are dialed in perfect) any set past a 3rd is going to be a mirror set. Odds are you will duplicate that set in reps, or very close. For that reason I stopped doing sets past 3 at the same weight. How many sets of X does one need?
I like what you are doing on the squats, though. Pyramiding up after the working sets eliminates that "mirror" set in that its a greater load.
May I ask what is your logic/plan behind your current approach? What are your goals as far as sets/reps going into a session?
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I agree with your logic. Even in a 5x5 routine, the first couple of sets end up being heavier warmups.
The plan is based on increasing volume of sets over a four week period, ie. 2, 3, 4, 5 while keeping the rep counts. I do not intend to go to 5 next week, but fall back to three. Part of this is the fact that I am doing more exercises per bodypart than the design, therefore this would put me into Chris' overtraining situation. I want to finish out this week with 4/per, go through next week, and then switch it up completely. With only four months to make something happen, I want to keep the muscles confused and keep the volume as high as is reasonable.
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11-03-2009, 02:18 PM
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#35
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Counts Almonds & Walnuts
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Quote:
Originally Posted by ever1964
With only four months to make something happen, I want to keep the muscles confused and keep the volume as high as is reasonable.
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Gotcha. Glad to see/hear there is a plan. Any groups in particular, or D) All of the above...LOL
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"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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11-03-2009, 02:23 PM
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#36
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Nice training Trey,..I got the Wheels Tonight! One thing I'm doing is training hams on different day other than Squat day,..especailly during my Mass phase. I see you only have one direct exercise for Hams,..I forgot the reason,..was it you were unable to do SLDL?
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11-03-2009, 05:10 PM
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#37
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Counts Almonds & Walnuts
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Quote:
Originally Posted by stayfit2008
Nice training Trey,..I got the Wheels Tonight! One thing I'm doing is training hams on different day other than Squat day,..especailly during my Mass phase. I see you only have one direct exercise for Hams,..I forgot the reason,..was it you were unable to do SLDL?
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Cool! You doing a specific hams day? I love my "Deli Day" (smoked hams & butt) Giving the hams & glutes their own day, IMHO, really allows you to hit them HARD, plus then on what you would call your "Leg Day" (I call it Quadz) you can focus 100% on the quadz and destroy them without having to keep in mind that you are also doing hams, etc.
__________________
"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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11-03-2009, 05:13 PM
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#38
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Quote:
Originally Posted by BuckSpin
Cool! You doing a specific hams day? I love my "Deli Day" (smoked hams & butt) Giving the hams & glutes their own day, IMHO, really allows you to hit them HARD, plus then on what you would call your "Leg Day" (I call it Quadz) you can focus 100% on the quadz and destroy them without having to keep in mind that you are also doing hams, etc.
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Exzaktamoondo!! I just finished my Quad Eve. right now and considered Hams but Nope,..I'll save them for Friday,..Since I am no longer doing HIIT during my Mass phase! I think Tonight I'll start documenting my Mass journal! I want to c ome back in competition,..HOOGE!
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11-03-2009, 05:19 PM
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#39
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Counts Almonds & Walnuts
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Quote:
Originally Posted by stayfit2008
Exzaktamoondo!! I just finished my Quad Eve. right now and considered Hams but Nope,..I'll save them for Friday,..Since I am no longer doing HIIT during my Mass phase! I think Tonight I'll start documenting my Mass journal! I want to c ome back in competition,..HOOGE!
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Kewl! About time I have someone to gimp around with! I have 5 lifts I do in total. I'll do 3 each session:
Stiff Leg Deads (both times)
One rotation is Lying Leg Curls and an evil, evil, evil version of hypers I got from Tiff that I call "Tiffenators". The other rotation is DB Leg Curls (these are brutal) and my version of a reverse hyper I do on the cables (BO 1 Leg Cable Raise). That last one DESTROYS the "thutt" worse than anything I do.
__________________
"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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11-03-2009, 05:53 PM
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#40
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Registered User
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Quote:
Originally Posted by BuckSpin
Gotcha. Glad to see/hear there is a plan. Any groups in particular, or D) All of the above...LOL
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I feel my weakest areas are shoulders and legs. Obviously, hams are needed. But of course, the entire package needs work.
Quote:
Originally Posted by stayfit2008
Nice training Trey,..I got the Wheels Tonight! One thing I'm doing is training hams on different day other than Squat day,..especailly during my Mass phase. I see you only have one direct exercise for Hams,..I forgot the reason,..was it you were unable to do SLDL?
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The SLDL is an exercise I really do not feel in the hams. I did strain my back with it one time. I have to say though, on back day when I perform the really heavy hypers, I get a pretty major pump in the hams. I also get a good glute/ham pump from lunges. I step really long and low on those. Suggestions welcome though.
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11-03-2009, 05:59 PM
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#41
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Counts Almonds & Walnuts
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Quote:
Originally Posted by ever1964
The SLDL is an exercise I really do not feel in the hams. I did strain my back with it one time. I have to say though, on back day when I perform the really heavy hypers, I get a pretty major pump in the hams. I also get a good glute/ham pump from lunges. I step really long and low on those. Suggestions welcome though.
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SLDL: Stiff Leg or Straight Leg?
x2 on the stride on lunges. I agree, the longer the stride the greater the ham/glute recruitment. Likewise, a "regular" step can be very quad intensive. Have you tried Reverse Lunges? If you really hit a long back step on those they can be VERY ham intensive.
__________________
"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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11-03-2009, 07:35 PM
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#42
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Trey,..your really missing out on some vital Ham work w/out the stiff LDL. Done correctly the gains are intense. My last show in April the guy who beat me out had some killer Hammies,..I made it a mission to really hit them hard for October. I was able to get up over 3 45lb plates each side for reps of 6. Just don't round you back andbegin light. all you feel is the Ham pull in these.
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11-03-2009, 08:32 PM
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#43
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iSatori Co.Rep.
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I've had some good focus on Hams on a 45degree hyperextension bench like this
http://www.exrx.net/WeightExercises/...extension.html
except rotating from my knees, keeping my body straight from knee up like this
http://www.exrx.net/WeightExercises/...RaiseSelf.html
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11-04-2009, 03:53 AM
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#44
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Wow, thanks guys. This is some good information. OMS, that is the same hyper bench I use. I will definitely incorporate something else into leg day for hams. Next Tuesday, I will try some of each and find what hits them best. I was looking back at comp pics last night and I have to bring up my legs to be anywhere near competitive. Glutes and all of the leg components are sore today. Headed out for a little light cardio to get some fresh blood in them.
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11-04-2009, 04:41 AM
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#45
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Counts Almonds & Walnuts
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Quote:
Originally Posted by OldManSkinny
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YUP! These are what I call "Tiffenators" and they are BRUTAL!!!! You shorten the foot rest about 1 click and wedge your knees under the hip pad so that legs are bent at the knee joint & your hips are off the pad. Keeping your feet perfectly straight, now do hypers. Your hams will scream.
This is, if you look at it, identical to a Stiff Leg DL, but with zero room for flexion. It really isos the hams something fierce. Go to your are parallel with your legs (past parallel & you take the stress off the hams), hold that for a second and do a nice, slow 4-6 second negative.
__________________
"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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11-04-2009, 04:48 AM
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#46
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Counts Almonds & Walnuts
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Quote:
Originally Posted by stayfit2008
Trey,..your really missing out on some vital Ham work w/out the stiff LDL. Done correctly the gains are intense. My last show in April the guy who beat me out had some killer Hammies,..I made it a mission to really hit them hard for October. I was able to get up over 3 45lb plates each side for reps of 6. Just don't round you back andbegin light. all you feel is the Ham pull in these.
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I agree. This is THE hammie mass builder lift. I was doing them Straight Leg (no leg bend) but was not feeling it at all in the hams (probably due to having short legs & a long back) By adding a leg bend (about 10-20 degrees) I REALLY feel this in the hams!
And to just tease Chris, yesterday I did 325x8x3, 335x6, 355x3.  Most I ever did Straight Leg was 405x1.
I will reach my 848 goal on this lift!
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"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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11-04-2009, 05:34 AM
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#47
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OK, OK, you've convinced me. After analyzing the soreness of the legs this morning, the hams are the "least sore" of the components. I am going to follow what Chris says he is going to do and incorporate a "ham day" on Friday. That will work best with doing mostly quadz on Tuesday. I am going to "hickory smoke" them thangs. We'll see how it goes. Thanks for the feedback.
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11-04-2009, 06:31 AM
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#48
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I was thinking of spliting my ham day out again myself last night. By the time I got to the hams I was pretty much toast.
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11-04-2009, 07:32 AM
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#49
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Quote:
Originally Posted by orca
I was thinking of spliting my ham day out again myself last night. By the time I got to the hams I was pretty much toast.
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Ham, toast, just throw a few eggs in there and you should be good.
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11-04-2009, 07:40 AM
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#50
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Counts Almonds & Walnuts
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Quote:
Originally Posted by ever1964
OK, OK, you've convinced me. After analyzing the soreness of the legs this morning, the hams are the "least sore" of the components. I am going to follow what Chris says he is going to do and incorporate a "ham day" on Friday. That will work best with doing mostly quadz on Tuesday. I am going to "hickory smoke" them thangs. We'll see how it goes. Thanks for the feedback.
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Alright! I think you will really like having a day exclusive to that.
May I ask what are your current splits and when?
__________________
"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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11-04-2009, 07:46 AM
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#51
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Counts Almonds & Walnuts
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Quote:
Originally Posted by orca
I was thinking of spliting my ham day out again myself last night. By the time I got to the hams I was pretty much toast.
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Quote:
Originally Posted by ever1964
Ham, toast, just throw a few eggs in there and you should be good. |
Mmmmmmmmm....diced ham & scrambled eggs w/ toast. Probably my most favorists breakfast (& one of my favorite meals) ever. Thanks Trey *grumble*
Kevin, you should give it a shot. It would allow you to really hammer each aspect of the wheelz severely hard having 2 "leg days", plus allow you to cut down the time of each, plus you are actually working your legs twice as often. Most people have a Leg Day 1x/week. I have 3 every 9 days.
__________________
"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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11-04-2009, 09:19 AM
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#52
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Quote:
Originally Posted by BuckSpin
Alright! I think you will really like having a day exclusive to that.
May I ask what are your current splits and when?
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Current split:
Chest/Biceps/Abs
Legs
Off (Light cardio)
Shoulders/Triceps/Abs
Off (Light cardio) (Now will add hams)
Back
Off
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11-04-2009, 09:38 AM
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#53
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Counts Almonds & Walnuts
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Quote:
Originally Posted by ever1964
Current split:
Chest/Biceps/Abs
Legs
Off (Light cardio)
Shoulders/Triceps/Abs
Off (Light cardio) (Now will add hams)
Back
Off
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Thanks. I'm gonna throw this out. 3 days in a row is, IMHO, really pushing it, especially trying to do Back right after some serious SLDLs.
You can do some reading up on various splits if you want, but I think you will find the vast majority of routines are either 3 or 4 days/week, or variations of 2 on/1 off. 3 days on is something the genetic freaks & pros do, even with "help" if you will. I'm also going to assume that RL dictates when you can get to train.
I think having a 2 on/1 off 3 on/1 off is (Chris will do that hehehehehe of his right here) going to be very rough on your ability to gain. Over a 6 day span you will be training 5 times. That is brutal. You do not get bigger in the gym, you get bigger eating, sleeping & resting.
My humble suggestions:
Go to some kind of a 2 on/1 off across the board. Now this will mean your training days will alternate every other week, plus each week would be different for 5 weeks. You would be starting each week with a different split.
I do a variant of this right now due to work. I train Tue, Thu, Fri & Sun and have Mon, Wed & Sat off. This way I never go longer than 24 hours w/o training plus also never go longer than 2 days straight rto allow my chronologically challenged body time to rest, eat & sleep.
Thoughts?
__________________
"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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11-04-2009, 10:38 AM
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#54
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Quote:
Originally Posted by BuckSpin
I do a variant of this right now due to work. I train Tue, Thu, Fri & Sun and have Mon, Wed & Sat off. This way I never go longer than 24 hours w/o training plus also never go longer than 2 days straight rto allow my chronologically challenged body time to rest, eat & sleep.
Thoughts?
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What is your muscle grouping on this split?
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11-04-2009, 10:54 AM
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#55
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Counts Almonds & Walnuts
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Quote:
Originally Posted by ever1964
What is your muscle grouping on this split?
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In this order:
Chest/Bis
Quadz
Back
Shoulders/Tris
Deli Day (Hams/Glutes)
For me its important to keep the shoulder based splits & leg based splits 3 sessions apart to allow adequate recovery. So those will always be either #1 & #4 and #2 & #5. Back is back, so it works out well to have that as a divider. I will also be guaranteed a minimum of at least 1 full off day between, usually 2.
Kewl part is that for 5 weeks I never have the same week, which keeps the muscles guessin', FWIW. Example (week starting on Sunday):
Week 1: C/B, off, Qdz, off, Bk, S/T, off
Week 2: DD, off, C/B, off, Qdz, Bk, off
Week 3: S/T, off, DD, off, C/B, Qdz, off
Week 4: Bk, off, S/T, off, DD, C/B, off
Week 5: Qdz, off, Bk, off, S/T, DD, off
Week 6: Off week
Then repeat
__________________
"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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11-04-2009, 11:47 AM
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#56
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Registered User
Join Date: Apr 2007
Location: Mentor, Ohio, United States
Age: 49
Stats: 6'1", 230 lbs
Posts: 5,180
BodyBlog Entries: 0
BodyPoints: 16089
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calves are done on deli day?
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Kevin
"We must all suffer one of two things: the pain of discipline or the pain of regret or disappointment."
Jim Rohn
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11-04-2009, 11:55 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", 216 lbs
Posts: 6,403
BodyPoints: 0
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Quote:
Originally Posted by orca
calves are done on deli day?
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*sheepish smile*
Um......I don't train calves. I haven't done a calf raise in over 1/2 a year and the dang things still grew a 1/2" to around 18". I'm no Fankhouser, but they are atypically big. One of my genetic gifts, I guess.
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"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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11-05-2009, 10:20 AM
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#58
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Registered User
Join Date: Dec 2008
Age: 44
Stats: 5'10", 182 lbs
Posts: 973
BodyBlog Entries: 0
BodyPoints: 0
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Thursday 11/5
DB Press 40x10, 40x10, 55x10, 55x9, 55x7, 55x7
Side Lateral 35x9, 35x8, 35x7, 35x6
Slightly Bent Lateral 40x10, 40x8, 40x7, 35x8
CG Bench Press 135x12, 135x10, 185x8, 185x6, 165x6, 155x6
Skull Crushers 95x10, 95x8, 95x7, 95x6
Pressdowns 95x10, 95x8, 95x6, 90x6
Cable crunch 115x12, 115x11, 115x10, 115x9
Hanging Leg Raise 15, 14, 12, 10
Weight today was 176.0
Shoulders felt good today. It was a tiring routine. My weight has been steady at 175-176 all week. I am wondering if I should add in some calories, and what type. I don't want to go much, if any past 180.
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11-05-2009, 11:10 AM
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#59
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iSatori Co.Rep.
Join Date: Oct 2007
Location: Syracuse, Utah, United States
Age: 62
Stats: 6'0", 165 lbs
Posts: 499
BodyPoints: 0
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Quote:
Originally Posted by ever1964
My weight has been steady at 175-176 all week. I am wondering if I should add in some calories, and what type. I don't want to go much, if any past 180.
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Before you can decide if you need to add calories, you need to know what's happening with body fat. Do you track it? We'd assume that since you are getting stronger, you are slowly adding muscle mass, but that should be verified with skinfold measurements before you start increasing your caloric intake.
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11-06-2009, 05:31 AM
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#60
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Registered User
Join Date: Dec 2008
Age: 44
Stats: 5'10", 182 lbs
Posts: 973
BodyBlog Entries: 0
BodyPoints: 0
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Quote:
Originally Posted by OldManSkinny
Before you can decide if you need to add calories, you need to know what's happening with body fat. Do you track it? We'd assume that since you are getting stronger, you are slowly adding muscle mass, but that should be verified with skinfold measurements before you start increasing your caloric intake.
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Here's the best info I can provide:
Using freebie caliper, I get 11% bodyfat (measured 6% on 10/8)
Waist is 31"
Scale shows 176.5 today
Other than these measures, I am using the mirror. When I neared the end of the initial weight loss, I purchased 32" waist jeans and slacks. My goal is to never exceed the waist size of these clothes.
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