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08-23-2011, 06:04 PM #61
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08-23-2011, 06:44 PM #62
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08-23-2011, 08:42 PM #63
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08-23-2011, 09:05 PM #64
- Join Date: Mar 2006
- Location: Seattle, Washington, United States
- Posts: 26,949
- Rep Power: 137131
Finished a nice back workout today.. went pretty GOOD:
Body-Weight Chin Ups (medium grip): 11-7-7-6
Seated Wide-Grip Cable Rows: 120x12, 130x10, 120x10, 120x10
Lat-Pull Downs: 150x6, 130x10, 130x10, 120x15
Seated Single-Arm Cable Rows: 50x12, 50x10, 50x10
Close-Grip Lat Pulldowns: 130x10, 120x10, 120x10
Hyperextensions (+10lb weight): 25-20-15
Hack-Squat Calf Raises: 90x20, 110x15, 110x15
Seated Calf Raise: 90x20, 110x15, 110x15, 110x14
Was pretty damn spent after it.. feelsgoodman"When I die, I hope it's early in the morning so I don't have to go to work that day for no reason"
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08-23-2011, 09:39 PM #65
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08-24-2011, 05:07 AM #66
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08-24-2011, 05:59 AM #67
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08-24-2011, 06:16 AM #68
- Join Date: Jun 2005
- Location: Sarasota, Florida, United States
- Posts: 24,829
- Rep Power: 80660
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08-24-2011, 06:36 AM #69
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08-24-2011, 06:37 AM #70
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08-24-2011, 06:46 AM #71
I like this better, especially the rep ranges.
I haven't compared all of your training days, but I wouldn't solely work in the "hypertrophy" range on a bulk. I'd do some of that, but lots of strength work (you'll grow from that too). JMO, for what's it's worth. I kind of like to do some of both to have my bases covered.
Dang it! I went over. Who won, JHarden?
How's it feel to finally be bulking?
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08-24-2011, 06:56 AM #72
- Join Date: Mar 2006
- Location: Seattle, Washington, United States
- Posts: 26,949
- Rep Power: 137131
Good point about the hypertrophy - I'm probably going to have to start upping the weight a little bit. I think more than anything i'm just getting stronger more quickly than i had thought I would.
Harden was the closest without going over! So I guess that means he's the winner
It does feel good to finally add some lbs to the scale, although to be honest I think I look just as lean, so it's probably mostly water and stuff still in my body. Today Chest and Bicep day, probably my favorite workout"When I die, I hope it's early in the morning so I don't have to go to work that day for no reason"
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08-24-2011, 06:56 AM #73
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08-24-2011, 07:27 AM #74
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08-24-2011, 07:45 AM #75
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08-24-2011, 08:08 AM #76
- Join Date: Mar 2006
- Location: Seattle, Washington, United States
- Posts: 26,949
- Rep Power: 137131
Today's plan for the gym:
Chest:
Inclined DB Press: 4 Sets
Flat Barbell Press: 3 Sets
Inclined Hammer Press: 3 Sets
Dips: 3 Sets
Machine Flies: 3 Sets
Biceps:
Standing BB Curls: 4 Sets
Seated Dumbel Curls: 4 Sets
Concentration Curls: 4 Sets
Abs:
Hanging Leg Raise: 3 Sets
Decline Crunch: 3 Sets"When I die, I hope it's early in the morning so I don't have to go to work that day for no reason"
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08-24-2011, 11:19 AM #77
- Join Date: Jun 2005
- Location: Sarasota, Florida, United States
- Posts: 24,829
- Rep Power: 80660
I'm just guessing by looking at your split, but it seems like you're prioritizing volume over intensity. 16 sets for chest? Not necessary. 12 sets of curls working essentially the same part of your bicep? Not necessary. Do you keep a workout log and track the weights you use? Are you focusing on linear progression at all?
I'd recommend reading up on Lyle McDonald's Bulking Routine if you've never checked it out."Nutrition for powerlifting: If you are serious about it, you will eat f*cking everything and get strong as $hit." - HamburgerTrain
http://forum.bodybuilding.com/showthread.php?t=163165741
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08-24-2011, 11:30 AM #78
- Join Date: Jul 2010
- Location: Tallahassee, Florida, United States
- Posts: 33,444
- Rep Power: 55891
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08-24-2011, 12:10 PM #79
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08-24-2011, 12:23 PM #80
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08-24-2011, 12:32 PM #81
- Join Date: Jul 2010
- Location: Tallahassee, Florida, United States
- Posts: 33,444
- Rep Power: 55891
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08-24-2011, 12:34 PM #82
- Join Date: Mar 2006
- Location: Seattle, Washington, United States
- Posts: 26,949
- Rep Power: 137131
I don't necessarily prioritize volume, im ALWAYS intense when I lift.. I walk out dying pretty much. I encourporate both heavy weight and high-volume... but I don't have a set strategy really. 12 Sets for biceps doesn't really seem like that much, neither does 16 for chest to me, but I could be wrong.. it's just the way i've always done it.. work out till i'm spent pretty much.
I do track my lifts - i carry a notepad with me and try to increase every week in either reps or weight. In the past when I did lower volume and higher weight I never left feeling like I was at failure for some reason.. maybe just less 'burn'."When I die, I hope it's early in the morning so I don't have to go to work that day for no reason"
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08-24-2011, 12:36 PM #83
- Join Date: Mar 2006
- Location: Seattle, Washington, United States
- Posts: 26,949
- Rep Power: 137131
Well, if I try to isolate parts of my bicep, there's only really two of them and they're both hit in some capacity on basically every kind of curl.. it's pretty tough to fully isolate one or the other there, which is I why I do bb curls and things like that instead of just preachers or cable curls.
"When I die, I hope it's early in the morning so I don't have to go to work that day for no reason"
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08-24-2011, 12:39 PM #84
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08-24-2011, 01:11 PM #85
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08-24-2011, 01:13 PM #86
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08-24-2011, 01:19 PM #87
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08-24-2011, 02:16 PM #88
Well, I'm no expert so listen to Erick over me, but when I do low volume (say, 5 x 5) and lift HEAVY, I am fried with relatively few lifts. And I'm one who likes a decent amount of volume. When I started moving very heavy weights, there was no way I could keep up the volume I was doing.
I wouldn't work biceps that way either. I'd do something like one bicep iso on the day I do chinups, and another bicep iso on another day during the week. Isn't it extremely boring doing all those bicep exercises anyway? Most boring body part to work, IMO. Really, I wouldn't do any bicep isolations but they were lagging way behind my triceps so I added them (I was just doing chins plus my other back work).
This is a good one if you like volume.
Also check out this one (I just started it with some tweaks of my own and it's very similar to what I was already doing) since you mentioned you have a strong back/enjoy working back. Julia started out on this routine also:
http://builtblog.wikidbody.com/2007/...baby-got-back/Last edited by lovingit; 08-24-2011 at 02:32 PM.
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08-24-2011, 02:21 PM #89
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08-24-2011, 02:41 PM #90
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