BergMuscle's Get 'em Pumped Journal

[BergMuscle]

chest/abs
BB Bench Press
15x115 WU
10x165 +1 rep
9x165
9x165
9x165 failure

Incline Flyes
9x55 +1 rep
8x55
8x55
8x55

Decline Press/Flyes
10x40
10x40
10x40 +1 rep
9x40

giant sets
Bench Knee-ups - 15, 14, 12, 12
Hand-to-Toe Touches - 10, 9, 9, 8
Knee Raises - 10, 9, 8, 8

The on the failure on BB bench is because it tells me I'm working in just the right weight/set/rep range. I'm in no hurry to hit 4x10x165; I just want them all as deep and clean as I did today. The DB work after that was solid and my pecs are super-swole (wish my friend from church and his friends could see my chest today at it's full pumped up size ).

I almost puked half-way through the giant sets. Because of my weekend schedule I only worked my abs once last week, and I have the forced three day rest starting tomorrow, so I beat the f--- out of my abs today.

Right now I feel beat and strong. I think I'll sleep well tonight.

[ironwill2008]

Good work, Dan. Concise, and to the point.

[storm1507]

Congrats on the Deadlift PR. I think you will blow through some of your new goals now that you have pulled 300# x 4.

Awesome incline flies. I feel motivated after reading the last 2 pages of your journal...thanks.

[BergMuscle]

Originally Posted by storm1507

Congrats on the Deadlift PR. I think you will blow through some of your new goals now that you have pulled 300# x 4.

Awesome incline flies. I feel motivated after reading the last 2 pages of your journal...thanks.

Glad to inspire you, Storm. (And awesome back definition on your new avi.)

Speaking of Dead Lift PRs ----> (see next post)

[BergMuscle]

Our principal showed his appreciation for us doing a day and a half of parent/teacher conferences by cutting today's inservice in half (actually less than half) so I got home in time to pump some serious iron before going to the PADS (homeless) shelter.

And guess what...
back/triceps
Dead Lifts
8x165
4x225
2x270
5x300 +1 rep PR!!

BB Rows
10x145
10x145
10x145
10x145 failure

V-handle Pulldowns
10x90
10x90
10x90
10x90

Carlman Pulls
9x40
9x40
9x40 +1 rep
8x40

CGBP
10x150
10x150
10x150
10x150

1-handed Pushdown
10x45
10x45
10x45 +1 rep
9x45

I went into this session with 5x300 in my sights. The 2x270 were tough and I doubted for about a half a minute. Then I loaded it up and pulled those 5 reps and held the last one. Felt good and I think I'm seeing a difference in my body from doing this heavy lift. I'm staying with 5x300 until at least the end of the month, then I'll decide what to aim for next. I want to own this lift at 300#.

I made a big note in my log book to drop back to 9, or even 8, reps per set on the BB rows. I cheated like h*ll on the 9th and 10th reps all the way through and cheating isn't going to build me a back with definition like Buck or Storm or Al or kcmoto. 8-9 reps with full ROM are the way to go. I'm getting less and less attached to the numbers and more attached to the way my muscles look and feel.

I felt the V-handles and Carlmans in my lats all the way down to my waist.

The CGBP is about ready to go up to 155, which puts it only 10# less than my working weight for BB bench.

[Mountain_Goat]

Oh Hell Yeahz!!!!!

[alkell]

Great work on the deadlift PR mate. You will have to make your new AVI of your back, show off some of that hard work and great progress.

Do you wear a weight belt when doing deads?

[BergMuscle]

Originally Posted by alkell

Do you wear a weight belt when doing deads?

Yes, weight belt, straps, and elastic knee braces (due to the knee injuries).

[ironwill2008]

Congrats on the Deadlift PR, Dan! That's a BIG accomplishment!

[BergMuscle]

delts/traps/calves
Alternate DB Press
10x45
10x45
10x45 +1 rep
9x45

Lateral Raises
9x25
9x25
9x25
9x25 +1 rep

Face Pulls
10x60
10x60
10x60
10x60

Upright Rows
9x80 +1 rep
8x80
8x80
8x80

BB Calf Raise
11x235
11x235
11x235 +1 rep
11x235 +1 rep

Lunge Position Calf Raise
16x65
15x65
15x65
15x65 +1 rep

A nice solid shoulder session. I had a really great burn in my delts by the last set of face pulls. My traps are really responding to my alternating between Carlman shrugs and upright rows. They're looking bigger and better.

I'm very glad I separated calf training from quads/hams. I'm giving them more focus than when I was trying to work them after hitting the upper part of my legs.

And I've got great back DOMS after yesterday's work.

[BergMuscle]

abs/cardio
giant sets
T-pushups - 10, 10, 10, 10
Knee Raises - 12, 12, 11, 10
Leg Raises - 12, 10, 11, 10

Heavy Bag - 2 minutes

Stationary Bike - 30/30 intervals - 13 minutes +1 minute

Heavy Bag - 1 minute

My abs were burning by the third giant set. I was just tired enough at the end of the cardio to know that I've worked.

It's been a super-busy day. Time to relax and wait for The Amazing Race to come on TV.

[BergMuscle]

Oh, yeah. A friend of mine gave me his old copy of Pumping Iron today. Said he had read it and needed to clean off his shelves (might have been making him feel guilty since he almost never goes to the gym - and when he does he overworks himself, gets hurt, and has to stay away for a month or so).

It's really old (copyright 1974), but it might be an interesting book to own.

[storm1507]

Originally Posted by BergMuscle

Our principal showed his appreciation for us doing a day and a half of parent/teacher conferences by cutting today's inservice in half (actually less than half) so I got home in time to pump some serious iron before going to the PADS (homeless) shelter.

And guess what...
back/triceps
Dead Lifts
8x165
4x225
2x270
5x300 +1 rep PR!!

BB Rows
10x145
10x145
10x145
10x145 failure

V-handle Pulldowns
10x90
10x90
10x90
10x90

Carlman Pulls
9x40
9x40
9x40 +1 rep
8x40

CGBP
10x150
10x150
10x150
10x150

1-handed Pushdown
10x45
10x45
10x45 +1 rep
9x45

I went into this session with 5x300 in my sights. The 2x270 were tough and I doubted for about a half a minute. Then I loaded it up and pulled those 5 reps and held the last one. Felt good and I think I'm seeing a difference in my body from doing this heavy lift. I'm staying with 5x300 until at least the end of the month, then I'll decide what to aim for next. I want to own this lift at 300#.

I made a big note in my log book to drop back to 9, or even 8, reps per set on the BB rows. I cheated like h*ll on the 9th and 10th reps all the way through and cheating isn't going to build me a back with definition like Buck or Storm or Al or kcmoto. 8-9 reps with full ROM are the way to go. I'm getting less and less attached to the numbers and more attached to the way my muscles look and feel.

I felt the V-handles and Carlmans in my lats all the way down to my waist.

The CGBP is about ready to go up to 155, which puts it only 10# less than my working weight for BB bench.

Thanks Berg. I think that is the first time someone has used me as a reference in here. LOL I wish I could tell you what I did for sure. I believe the heavy deads/DB rows are responsible. However, the biggest impact was losing BF down to around 7-8%. I was pretty surprised myself. Now I just need to figure out how to improve my lats.

Congrats on the DL pr. I think I may need to start copy/pasting that statement. Enjoy the book.

[BergMuscle]

quads/hams/biceps
ATG Squats
15x115 WU
9x165
9x165
9x165
9x165 +1 rep

Single-leg Curls
9x40
9x40 +1 rep
8x40
8x40

Hack Squats
10x145
10x145
10x145
10x145 +1 rep

SLDL
9x155
9x155
9x155 +1 rep
8x155

Spider Curls
10x70
10x70
10x70 +1 rep
9x70 -1 rep failure

BH Curls
9x30
9x30
9x30 +1 rep
8x30

I moved through this routine at a good tempo and really worked my upper leg muscles. The fourth set of each exercise was right at that "this is all I've got" edge.

The bicep work really killed. I don't really care about going up or down a rep on any arm exercise. I really judge my training by how my arms look and feel. When I was done today my biceps were so swole that I could barely bend my arms to feed myself.

I got a school board meeting tomorrow night and church choir on Wednesday, so I'm looking at a rest day followed by, hopefully, a quick chest routine the next day. (I figure if I put it in writing it's more likely gonna happen.)

BTW, I haven't been very good about reading other folks journals 'cause life's been busy, but I am trying to keep up on all my friends' training.

[ironwill2008]

Originally Posted by BergMuscle

[
I'm very glad I separated calf training from quads/hams. I'm giving them more focus than when I was trying to work them after hitting the upper part of my legs.

I think that's the logical approach. For most of us, calves are really stubborn. Stands to reason that a stubborn bodypart isn't going to improve if it's worked after a much larger bodypart.

Originally Posted by BergMuscle

ATG Squats
15x115 WU
9x165
9x165
9x165
9x165 +1 rep

Good work.

BTW, I haven't been very good about reading other folks journals 'cause life's been busy, but I am trying to keep up on all my friends' training.

Life happens.

[alkell]

Originally Posted by BergMuscle

I don't really care about going up or down a rep on any arm exercise. I really judge my training by how my arms look and feel.

BTW, I haven't been very good about reading other folks journals 'cause life's been busy, but I am trying to keep up on all my friends' training.

It is a great way to look at it, ie, if the muscle feels worked hard, chance are it has been.

Life has a nasty habit of getting in the way of our cool bbing lifestlye and journals,' I have been guilty of the same, but still look at journals all the time even if I don't comment.

The issue of Pumping Iron sounds cool, enjoy I have been doing a fair bit of reading on bbing lately, there is some cool stuff out there.

The plusses are still everywhere mate, stick to the plan and keep up the great work.

[Bad.bull]

Originally Posted by BergMuscle

quads/hams/biceps
Spider Curls
10x70
10x70
10x70 +1 rep
9x70 -1 rep failure

Bergman...this is really awesome to see, I know about spider curls and they are not easy..
Very impressive number, great avi... Seems like everything is coming together.

[ectoBgone]

Originally Posted by BergMuscle

The bicep work really killed. I don't really care about going up or down a rep on any arm exercise. I really judge my training by how my arms look and feel. When I was done today my biceps were so swole that I could barely bend my arms to feed myself.

This is something I am really trying to work on. Good job maintaining the mental discipline to do this.

[BuckSpin]

Some serious Spider Curls.....dang!

[BergMuscle]

...no, not that kind. Just had to get done in short time today, so I did 3 sets instead of my usual 4 and supersets (I know that chest and abs don't really superset well, but it's what I've got to work with today. So there it is. )

chest/abs
BB Bench Press
15x115 WU
9x165
9x165
9x165
supersetted with
Leg Raises
14, 12, 12

Incline Flyes
9x55
8x55
8x55
supersetted with
Knee Raises
14, 12, 12

Flat Press/Flyes
10x45
9x45
9x45
supersetted with
Bench Knee-ups
14, 12, 12

Done in time for a shower, dinner, and church choir practice.
I didn't track any increases or decreases since I was doing fewer sets and it's not a fair comparison. My upper body was super pumped when I got done, so that's the real feedback I need.

And I'm now wearing one of my tightest bb.com shirts, just because I'm feeling good about what I've done with my body.

Grad school teaching tomorrow night. I should do cardio next, but I'm thinking to take advantage of having a big block of time to train on Friday and doing back (including dead lifts) and triceps then.

[ironwill2008]

Originally Posted by BergMuscle

Done in time for a shower, dinner, and church choir practice.
I didn't track any increases or decreases since I was doing fewer sets and it's not a fair comparison. My upper body was super pumped when I got done, so that's the real feedback I need.

Kinda blows the "I don't have time to 'work out' " argument, that's so often posted, right out of the water.

Good job with a tight time frame!

[BergMuscle]

back/triceps
Dead Lifts
8x165
4x225
2x270
5x300

Front Lat Pulldowns
9x75 +1 rep
9x75 +1 rep
8x75
8x75

DB Rows
10x70
10x70
10x70 +1 rep
9x70

Carlman Pulls
9x40
9x40
9x40
9x40 +1 rep

Skull Crushers
10x90
10x90
10x90
10x90

Weighted Dips establishing new baseline
8x25
8x25
8x25
8x25

I fought hard for the 5x300, and it was worth it. The rest of the back work was excellent. My lats were swole all the way down by the last set of Carlmans. Then the tricep work blew away my arms. Felt awesome!

I'm believe that I'm seeing some serious improvements in my physique in the past few months, so I pushing myself hard to keep going for the hard, heavy muscle pumps.

[alkell]

Originally Posted by ironwill2008

Kinda blows the "I don't have time to 'work out' " argument, that's so often posted, right out of the water.

QFT

Originally Posted by BergMuscle

back/triceps
Dead Lifts
8x165
4x225
2x270
5x300

I'm believe that I'm seeing some serious improvements in my physique in the past few months, so I pushing myself hard to keep going for the hard, heavy muscle pumps.

Great work on the deads mate.

Glad to hear your progress is coming along nicely

[ironwill2008]

Originally Posted by BergMuscle

back/triceps
Dead Lifts
8x165
4x225
2x270
5x300

Good job, Dan!

[BergMuscle]

I'm already planning how I'll go for 310# (with the plates I use that's the best increment to load up to).

[storm1507]

Nice work Dan.

Just to give you an idea. The last time I went from doing deads at home w/ 25# plates to an Oympic set back in June.

Deads at home w/ 25# plates 3 x 300# x 5

Deads at gym the following week 2 x 315# x 5 then the last set 315# x 9 . The 315# x 5 was not taxing at all.

[BergMuscle]

delts/traps/calves
Alternate DB Press
10x45
10x45
10x45
10x45 +1 rep

Side Raises
10x35
10x35
10x35
9x35

Bent-Over Lateral Raises
10x35
10x35
10x35
10x35 +1 rep

Upright Rows
9x80
9x80 +1 rep
9x80 +1 rep
9x80 +1 rep

Lunge Position Calf Raises
16x65
16x65 +1 rep
15x65
15x65

Seated BB Calf Raise
11x175
11x175 +1 rep
10x175
10x175

With delt work, when I hit 4x10 I don't automatically raise the weights the next session, or even the session after that. Delts aren't very large muscles and even a 5# increase can result in, at best, sloppy form or, at worst, an injury. I want to hit 4x10 at the same weight on my delt exercises until all I feel is a fantastic muscle pump. Then I increase those DB's.

I'm not sure where that strength surge came from on the upright rows, but I'll gladly take it. My traps seem to have suddenly woken up. I think doing the Carlman Shrugs did it. Now I alternate between those and upright rows only.

My calves were actually finished when I hit the last rep of each set. I find it so easy to blow off calf work that I feel good when I get the weight/reps/sets right to work them as hard as the rest of my body.

[alkell]

I agree on the shoulder work, a small increase translates to a largish jump in strength requirements.

Great session mate, progress on nearly every exercises.

Try doing calf work first if you want to give them more focus, in your split I wouldn't see it affecting the rest of your session.

[BergMuscle]

Originally Posted by alkell

Try doing calf work first if you want to give them more focus, in your split I wouldn't see it affecting the rest of your session.

Interesting idea.

[BergMuscle]

abs/cardio
giant sets
Choppers @ 55# - 9, 9, 8, 8
Bench Knee-ups - 14, 10, 10, 10
Leg Raises - 10, 8, 8, 8

Heavy Bag - MA Style - 2 minutes full speed

Stationary Bike - 30/30 intervals - 13 minutes

Heavy Bag - MA Style - 1 minute full speed

With my schedule over the past few weeks, I've been skipping this routine in favor of heavy lifting. I decided today to get some good cardio time in. I felt it, first in my abs, then everywhere else. It's good to include this stuff in my training.