Red-Line Intensity 1-1

[The Iron Wizard]

Training Journal

Intro: This will be a training journal with explanation of the exercises performed (and possibly some experimentation/tips) and the poundages used will usually be included. All exercises will be done with a very full ROM, unless otherwise stated. There is no pause in the extended position. I only pause in the fully contracted position, in order to keep tension on the working muscle. On to the workout....
Today was: Back and Shoulders
*Exercises performed in ROUGH 8-8 fashion, unless otherwise noted.
1. Chin-ups performed with arched back for max-contraction of my lats. The grip used was between medium and fairly wide. I try to pull my chest to the bar, rather than my chin. My chin does go slightly above the bar; but since my back is arched it is my chest which almost hits the bar. I feel a super contraction by doing it this way.
3 sets x Max reps (15, 12, 8) Virtually no rest between sets; followed by lat stretches for two minutes (which is also my rest before exercise #2).
2. One-Arm Dumbbell Row (knee on bench)
I raise the dumbbell until I feel a nice contraction in the lat muscle. I lower the dumbbell slowly; resisting it on the way down. 3 sets with little rest between. 70,80,90x15,12,10. More lat stretching.
3. One-Arm Dumbbell Press (standing)
I lower the dumbbell until I feel a deep stretch. 3 sets with little rest between. 55,60,70x10,8,5. Shoulder stretch and brief rest.
4. Barbell Upright Row. Performed with a medium hand spacing. I try to touch the bar to my chin. I keep the bar very close to my body, resisting the weight on the negative. 85,95,105x10,10,8. Very little rest between sets as with the Presses. Then I take a brief rest before finishing shoulders with rear delts.
5. Bent-Over Lateral Raise with Dumbbells. I support my head on a bench, so the movement is very strict. 20,25,25x10,10,10, followed by rear delt static holds with arms in outstretched position, held for 15 seconds, feeling and squeezing the contraction. 10 Minute Break before the hardest exercise of the workout.
6. Barbell Deadlifts. Complete ROM. Pause and reset briefly between reps. 1.5 minute rest between sets. Roughly 6-8 used. 135,185,225,315x10,6,6,3.
Workout ended with lower back and more lat stretches, as well as some shoulder stretches. I posed my shoulders and flexed, bringing out the definition between the three deltoid heads. I then did some front lat spreads, trying to get as wide as possible.
Well, that's one workout down. We'll see what tomorow brings.

[The Iron Wizard]

Today was Leg Day...as most people know, legs are a bitch to train. But being able to sport killer wheels that look great in competition is well worth any pain.
As previously mentioned, my cadence is fairly slow (roughly 8-8), but it tends to vary slightly on leg exercises. Some exercises are slower, like leg extensions and leg curls, and others are relatively faster (4-6), like Leg Presses. Squats are done at a moderate speed, but with a brief pause in the extended position. Anyway, on to the workout....Quads followed by hamstrings, then Squats, Adductors, and some abs to finish up.
Warm-up: Leg Extensions 2 sets. I didn't keep track of the weight. This was done to warm-up my knees and quads.
1. Compound Warm-up: Leg Presses on Hammer Strength. 1 set. Still a relative warm-up.
2. Leg Extensions. Magnum Fitness Systems. 2 sets. 120x6, 125x8, little rest between sets. Out of this world contraction at the top. I could feel my quads ripping apart as I held at the top for a five count and lowered slowly. Last set was to complete and utter failure. 1.5 Minute Rest.
3. Hammer Strength Leg Presses 2 sets. 360x10, 360x10. Seat was pushed forward to the max so I could get a good ROM. This exercise was pure leg drive. I put my hands on my knees to force out a few more reps towards the end. This exercise was done to complete failure on the last set. Quad stretches, then a 3 Minute Break.
4. Seated Leg Curls 3 sets. Magnum Fitness Systems. I didn't write down the weight, but it was somewhere in the middle of the stack and moved up the stack as these were drop sets. 10,12,15 reps. This was a burn-out.
5. Hamstring stretches followed by some Almost Stiff-Legged Deadlifts with Dumbbells. 2 sets. 60x8,60x10. Going for a really deep stretch and contraction. Trying to feel it in my hamstrings, rather than my lower back. 10 Minute Break. Next was the most challenging exercise of the workout.
6. Full Squats 2 sets 225x10,285x5. These were pre-exhaust sets to say the least. But, that's ok because I felt it more in my quads and hamstrings and less in my lower back. Note: my style in the squat is very true to the Olympic style squat. It is a straight up-and-down movement with my knees over my toes. I go very deep to where my butt is almost touching the ground. My stance is probably narrower than most. My toes are either pointing straight ahead or turned out at a slight angle.
7. Hip Adductors. Nautilus Machine. 3 drop sets. 85,70,65x10,12,15. My entire thigh region was now thoroughly exhausted. I had a nice pump as well as a deep growth burn--this is a hard to describe sensation, but I'm sure you know what I mean. I just knew I was going to get an inch of growth from this workout.
The workout ended with about fifteen minutes of thigh and hamstring stretches. I also did some Hanging Leg Raises for a few sets and some Bench Crunches for a few sets, both were performed to abdominal failure.
Well, that's another workout out of the way. We'll see what the next couple of days has to offer.