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  1. #7321
    [ ]Bulk [x]Lean Mass Gain Bo_Flecks's Avatar
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    Sunday 11/4/12- Legs "B Week" Rotation

    Leg press-Wide Foot Position
    12x600
    12x600
    12x600
    12x600
    15x600

    Leg press-Narrow Foot Position
    12x500
    12x500
    12x500
    12x500
    16x500

    Hack Squats
    12x400
    12x400
    12x400
    12x400
    17x400

    Lying Leg Curls
    12x60
    12x60
    12x60
    12x60
    18x60

    Glute-Ham Raise
    12xBW
    12xBW
    12xBW
    12xBW
    16xBW

    Stiff Leg Dead Lift
    10x95
    10x95
    10x95
    10x95
    10x95

    Leg Press Calf Raises w/Toes turned out
    12x600
    12x600
    12x600
    12x600
    17x600

    Leg Press Calf Presses w/Toes in
    12x600
    12x600
    12x600
    12x600
    19x600

    Observations
    Originally Posted by Lou1se View Post
    ...I see you are both striking the same pose and yet the back foot is placed differently. Is there a rule in place that all competitors must strike poses in the same way? I expect a slight change in stance affects what is being presented.
    Here is another pic (albeit a little blurry) of Lionel and I going head to head on the Rear Lat Spread pose. As with the Back Double Bicep, the direction given by the head judge was to take the pose, and spike the calf of our choice.



    One of the things I noticed at the Gateway Naturals was that the judges were not extremely particular about how the male bodybuilders chose to hit each pose. Because of that, and other factors that will come into play next year, I will be hitting several of the poses in 2013 with modifications made to them.

    The bottom line for the NANBF judges this year had little to do with posing. Mass, especially in the legs, seemed to be the key to placing high. When I evaluate all of the pics I have of Lionel, I can identify areas where I have him hands down, and I can also see where he has me clearly beat. When all of that is factored into the judging and placements, that tells me exactly where my focus needs to be for next year.

    If my wheelz respond the way I intend them to, I plan to be hard to beat next year. So here we go.

    Quad Workout
    Leg Press: Wide Foot Position
    And so it begins. The decision was made before the first set was done to take the weight scheme from last week and use it with an extended rep scheme. The last set of each exercise would be taken to failure. The weights I used today felt pretty darn heavy, so the rep scheme looks easier on paper than it was in real life. This entire workout was bordering on brutal. Heels are about 15 inches apart with the quads coming down well to the outside of my chest at the bottom of the movement.
    Leg Press: Narrow Foot Position
    Heels are about 5 inches apart with the quads coming down and pressing against my chest at the bottom of the movement.
    Hack Squats:
    Money right here. The feet are positioned to put as much emphasis on the outer sweep of the quad as possible.

    Hamstring Workout
    Lying Leg Curls:
    Steady cadence with a short hold at the top and a slow negative.
    Glute-Ham Raise:
    Slow rep cadence on this one to totally focus on how the hammies pulling. Wide knee position which brings a little more of the upper hamstrings into play.
    Stiff Leg Dead Lift
    Baby steps . I promised Bill I would go easy with this one, and that is what I did today. No reason to try and do anything but test the waters on the maiden voyage. Got in position and worked the hammies and the glutes with the light weight. Very little lower back was involved today.

    CalfWorkout
    Leg Press Calf Presses- Toes turned out:
    Gastrocnemius focused.
    Leg Press Calf Presses- Toes in:
    Tibialis focused.

    And so ended a 504 rep leg day. I had to use the handrail to help myself up out of the basement. I love this stuff!

    Final Thoughts
    Originally Posted by BergMuscle View Post
    Like the exercise choices in this routine. I'm a big fan of DB chest work; I love the greater ROM I get over BB work. And we've discussed the tricep bar spiders before.
    The exercise selection you will see for the upcoming year has been made through trial and error. Not so much based upon hypertrophy, but almost completely chosen because they do not cause grief for my connective tissue or lower back. I have been able to identify enough variation to run the A week/B week exercise rotation with a barbell centric week and a dumbbell centric week. Separating the push/pull factor so that I have a primary day where the muscle is worked and a secondary day where the muscle must work again is pretty much the key to the whole thing.

    I may be moving exercises around from time to time to address a specific need or to work around a ding, but for the most part the exercise choices I am using now will be my staples for the next 11 months.
    Masters Men 3rd Place, 2012 NANBF St. Louis Gateway Naturals
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  2. #7322
    All my PRs are history HoustonTXMuscle's Avatar
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    Originally Posted by Bo_Flecks View Post
    Sunday 11/4/12- Legs "B Week" Rotation ....

    If my wheelz respond the way I intend them to, I plan to be hard to beat next year. So here we go.....
    I've got to tell you Steve, that whenever I look at your leg work, my immediate thought is that it surpasses by far anyone's routine that I'm accustomed to seeing at the gym. Impressive volume! Have no doubt that they should respond the way you want.
    Inactivity Kills!!!

    My journal: http://forum.bodybuilding.com/showthread.php?t=140991491 Age is NOT an acceptable excuse.

    Played with dinosaurs as a child. Back then everyone was thin; it was a matter of out-running the raptors or being one of their meals.
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  3. #7323
    [ ]Bulk [x]Lean Mass Gain Bo_Flecks's Avatar
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    Tuesday 11/6/12- Back/Triceps/Abs/Calves "B Week" Rotation

    Wide Grip Pull Ups
    12xBW+30
    12xBW+30
    12xBW+30
    12xBW+30
    14xBW+30

    One Arm Dumbbell Rows
    10x90
    10x90
    10x90
    10x90
    12x90

    V- Grip Pull-ups
    12xBW+30
    12xBW+30
    12xBW+30
    12xBW+30
    15xBW+30

    Decline Close Grip Bench Press
    12x200
    12x200
    12x200
    12x200
    14x200

    OH Dumbbell Tricep Extensions
    12x90
    12x90
    12x90
    12x90
    12x90

    Reverse Grip Bench Press
    10x185
    10x185
    10x185
    10x185
    10x185

    Hanging Knee Raises-Obliques
    (left)
    10xBW+15
    10xBW+15
    10xBW+15
    10xBW+15
    10xBW+15
    (right)
    10xBW+15
    10xBW+15
    10xBW+15
    10xBW+15
    10xBW+15

    Decline Crunches
    10xBW+25
    10xBW+25
    10xBW+25
    10xBW+25
    10xBW+25

    Seated Calf Raises
    10x275
    10x275
    10x275
    10x275
    10x275

    Observations
    Pretty much a routine back and tricep workout.

    Back Workout
    Wide Grip Pull Ups:
    Wide grip, working to flare the lats out as much as possible at the bottom of this movement.
    One Arm Dumbbell Rows:
    Pretty straight forward DB rowing. Controlling the cadence of the reps to keep as much tension on the lats as possible.
    V-Grip Pull-ups
    Really just a hammer grip pull-up, flaring the lats out as much as possible at the bottom of this movement.

    Tricep Workout
    Decline Close Grip Bench Press:
    Performed at a 30 degree decline with the thumbs about 10 inches apart.
    OH Dumbbell Tricep Extensions:
    The staple for working the medial head of the tricep. Very little forearm tendon stress at this angle.
    Reverse Grip Bench Press
    Hands about 15 inches apart, and elbows coming right down along my rib cage.

    Direct Ab Work
    Hanging Knee Raises-Obliques
    Focusing on the obliques a little more for the time being. Turning the hips and pulling the legs up with the obliques from the hanging position.
    Decline Crunches
    Trying to really burn the abs here with a little more weight.

    Calf Workout
    Seated Calf Raises:
    Soleus focused calf work.

    Final Thoughts
    During the upcoming months, it will look like my rep scheme is all over the place, but there is a method to my madness.
    Masters Men 3rd Place, 2012 NANBF St. Louis Gateway Naturals
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  4. #7324
    Corpsman 91-99 & forever cmoore's Avatar
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    Originally Posted by Bo_Flecks View Post
    there is a method to my madness.
    looks like "pain for progress" Nice work.
    "Of all the things I lost during my cut, I miss my mind the most." -cmoore


    "...prolonged semi-starvation produces significant increases in depression, hysteria and hypochondriasis as measured using the Minnesota Multiphasic Personality Inventory. Indeed, most of the subjects experienced periods of severe emotional distress and depression."
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  5. #7325
    Banned -=FLEX=-'s Avatar
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    Originally Posted by HoustonTXMuscle View Post
    Impressive volume!
    Yep. Crazy volume.

    Keep on keeping on, Steve.
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  6. #7326
    [ ]Bulk [x]Lean Mass Gain Bo_Flecks's Avatar
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    Originally Posted by HoustonTXMuscle View Post
    I've got to tell you Steve, that whenever I look at your leg work, my immediate thought is that it surpasses by far anyone's routine that I'm accustomed to seeing at the gym. Impressive volume! Have no doubt that they should respond the way you want.
    The thing that I am going to have to balance is the volume and intensity of my workouts with the nutrition level I am going to need to fuel the training, recover from it, and get the development I am looking for.

    This week, I finally started feeling normal again.

    Originally Posted by cmoore View Post
    looks like "pain for progress" Nice work.
    The quads were still a little sore yesterday, but they feel like they are good to go for the squat session today.

    Originally Posted by -=FLEX=- View Post
    Yep. Crazy volume.

    Keep on keeping on, Steve.
    I added another 50 to 60 pressing reps for my quads. I have been interested to see if my knees would be able to handle the additional volume. So far, so good.
    Masters Men 3rd Place, 2012 NANBF St. Louis Gateway Naturals
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  7. #7327
    Meathead drudixon's Avatar
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    Great insights and perspectives Steve. I've never been to a bb show, let alone knew how many intricacies there are. Guess folks could have the best physiques, but lose if they can't pose right, go out of order, etc. Seems really hard to me. Kudos!
    Drudixon's See No Evil, Hear No Evil - Aesthetics Acquisition Log

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  8. #7328
    Mod Squad VoxExMachina's Avatar
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    Originally Posted by Bo_Flecks View Post
    I added another 50 to 60 pressing reps for my quads. I have been interested to see if my knees would be able to handle the additional volume. So far, so good.
    If you can handle it, it's the right way to go. In my experience, Volume Works.

    For all the talk of intensity, time under tension, this exercise vs. that, and any of a dozen other factors the one that always seems to yield hypertrophy results is Volume. Not to say those other things don't matter, because they do. But if I was going to apply the 80/20 rule, and focus on the 20% of things that yield 80% of the results, volume and progression would be at the top of the list.
    ☠ By reading this post, you have agreed to my negative reputation terms of service.
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  9. #7329
    [ ]Bulk [x]Lean Mass Gain Bo_Flecks's Avatar
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    Thursday 11/8/12- Shoulders/Traps/Legs "B Week" Rotation

    Seated Overhead Barbell Press
    10x185
    10x185
    10x185
    10x185
    15x185

    Barbell Front Raise
    10x65
    10x65
    10x65
    10x65
    12x65

    Bent Lateral Raises
    11x50
    11x50
    11x50
    11x50
    12x50

    Medium Grip Barbell Shrugs
    12x225
    12x225
    12x225
    12x225
    15x225

    Seated Dumbbell Shrugs
    10x100
    10x100
    10x100
    10x100
    10x100

    Barbell Squats
    10x175
    10x175
    10x175
    10x175
    12x175

    Lying Leg Curls
    10x60
    10x60
    10x60
    10x60
    15x60

    Calf Presses
    25x400
    25x400
    25x400
    25x400

    Observations
    It has been 6 weeks since I've done any barbell shoulder work, so I really needed to keep the weight in check to work on form and MMC. All of the other movements were advanced in progression.

    Shoulder Workout
    Seated Overhead Barbell Press:
    Bringing the bar down just below my chin until the backs of my arms go past the parallel plane. Any deeper than this and my delts disengage and my triceps take over.
    Barbell Front Raises:
    Performed with an EZ Bar. Raising the bar to just above shoulder level, and then controlling a slow negative for the burn.
    Bent Lateral Raises:
    Chest supported at a 30 degree angle. Concentrating on pulling the dumbbells up with the elbows, forcing the work to be done by the rear delts.

    Trap Workout
    Medium Grip Barbell Shrugs:
    I changed the angle of my upper body to hit the traps a little higher. Chest supported at a 60 degree angle forcing the traps to pull a little more from the top. Holding and squeezing..
    Seated Dumbbell Shrugs:
    Dumbbells brought around a little more to the back to try and focus on the top of my traps. Performed seated on my SuperBench, back supported at an 80 degree angle.

    Legs
    Barbell Squats:
    Taking these just past parallel. I have a bungee strapped across my rack that I drop down and touch with my butt to signal that I have gone deep enough, but not too deep. Any deeper than this, and I run the risk of an L5 outage. I have learned this the hard way. Sticking with a conservative weight scheme for the time being, but I will start running the reps up next week. Everything felt very solid today.

    Lying Leg Curls:
    Hammies felt strong today. Controlled cadence with a short hold at the top and a slow negative.
    Calf Presses:
    Hi rep work with the feet together and toes straight forward to hit the belly of the calves.

    Final Thoughts
    I just had this photo sent to me today. I did not have any pictures of me actually holding the trophy while I was on stage. I was kind of happy to get this one.



    Next year, I plan to have a pic of me holding a gold trophy instead of bronze.
    Masters Men 3rd Place, 2012 NANBF St. Louis Gateway Naturals
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  10. #7330
    Registered User Payton1221's Avatar
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    Originally Posted by Bo_Flecks View Post
    I have a bungee strapped across my rack that I drop down and touch with my butt to signal that I have gone deep enough, but not too deep.
    Great idea! I do box squats where I just barely touch the box then immediately go UP for the same reason. Great pic of you and the trophy!
    "It's the road, not the Inn." Cervantes in Don Quixote
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  11. #7331
    ~~MsFit~~ Lou1se's Avatar
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    What a great photo!!

    Great to hear you are back to your old self.

    Your sessions must take you a lot longer now with the changes.

    Tons of volume, intensity and rock steady focus on gold.
    "Though she be but little, she is fierce!" -William Shakespeare.
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  12. #7332
    Team General Mills Vytis's Avatar
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    In for the gold trophy!
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  13. #7333
    Bigger! Stronger! BAMA! bamazav's Avatar
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    Great photo.

    Smart work with the squats. I have decided on a similar plan. I use a second bar on the rack as a touch guide.

    Hadn't heard, though I may have just missed the post, Reality House 2012?
    David, a 50 year old pastor, husband and father.

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    I'll Rest When I'm Dead ironwill2008's Avatar
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    Originally Posted by Bo_Flecks View Post
    It was interesting that when I did the squats Thursday night, the form and balance was such that it did not seem as if I had taken a two year hiatus from the movement.
    I don't Barbell Squat all the time either, and ^^^^this is what I've always noticed when I bring them into a routine--the movement pattern just kind of appears.
    No brain, no gain.

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  15. #7335
    Soon to be ATHLETE bustasinclair's Avatar
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    Originally Posted by Bo_Flecks View Post
    Seated Overhead Barbell Press
    10x185
    10x185
    10x185
    10x185
    15x185
    This caught my eye ^^

    First off, that is some insane pressing strength. Hell, I did a strength test last night and only got 200# for a single. You have some STRONG shoulders!

    Second, if you were able to pound out 15 on the 5th set, I'm wondering if the 4x10 was sufficient? I'm sure you have a good explanation as you never do anything without putting thought into it. I see you're doing this on all of your working sets.

    Anyway, just an observation. Killer training sessions in here, Steve!
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    Originally Posted by Bo_Flecks View Post
    Barbell Squats
    10x175
    10x175
    10x175
    10x175
    12x175

    Barbell Squats:
    Taking these just past parallel. I have a bungee strapped across my rack that I drop down and touch with my butt to signal that I have gone deep enough, but not too deep. Any deeper than this, and I run the risk of an L5 outage. I have learned this the hard way. Sticking with a conservative weight scheme for the time being, but I will start running the reps up next week. Everything felt very solid today.
    I think you'll do fine with higher rep squats, Steve. For bodybuilders, as I was saying the other day, volume is more important than weight, anyway. Add in your back issue, and the smart way to work these seems to me like it will be with rep increases first, followed conservatively by weight increases.
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    All my PRs are history HoustonTXMuscle's Avatar
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    Originally Posted by Bo_Flecks View Post
    Thursday 11/8/12- Shoulders/Traps/Legs "B Week" Rotation

    Seated Overhead Barbell Press
    10x185
    10x185
    10x185
    10x185
    15x185

    Barbell Front Raise
    10x65
    10x65
    10x65
    10x65
    12x65

    Bent Lateral Raises
    11x50
    11x50
    11x50
    11x50
    12x50

    ....
    Steve, Just had to tell you that I found your numbers and volumes on those three exercises very impressive, especially considering the fact that it had been 6 weeks since you'd done barbell shoulder work.
    Inactivity Kills!!!

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  18. #7338
    The Cake Is A Lie! StressMonkey's Avatar
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    Originally Posted by Bo_Flecks View Post



    Next year, I plan to have a pic of me holding a gold trophy instead of bronze.
    That's great you got a shot of that!
    There will come a day when I tire of listening to 80's music. That day is not today.

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    [ ]Bulk [x]Lean Mass Gain Bo_Flecks's Avatar
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    Originally Posted by drudixon View Post
    Great insights and perspectives Steve. I've never been to a bb show, let alone knew how many intricacies there are. Guess folks could have the best physiques, but lose if they can't pose right, go out of order, etc. Seems really hard to me. Kudos!
    I think the thing that makes competitive bodybuilding look so hard has to do with the internal perception of the one who is viewing it.

    Think about it: You work your ass off by putting your blood, sweat, and tears into your training for months or even years. You put your faith in a cutting protocol and hope it does not chew up a bunch of your hard earned gains because if that happens there is no recovery. You step out on stage stripped of anything to hide the flaws with guys who have trained just as hard and want it just as much as you do.

    And ultimately, you leave the decision in the eyes and hands of the judges and hope that you get a fair evaluation.

    Gawd help me, I love this stuff.

    Originally Posted by VoxExMachina View Post
    If you can handle it, it's the right way to go. In my experience, Volume Works.

    For all the talk of intensity, time under tension, this exercise vs. that, and any of a dozen other factors the one that always seems to yield hypertrophy results is Volume. Not to say those other things don't matter, because they do. But if I was going to apply the 80/20 rule, and focus on the 20% of things that yield 80% of the results, volume and progression would be at the top of the list.
    The "any of a dozen other factors" is where guys really get hung up. I think it is because they have not experimented enough with volume and progression to really know what works best for them. I believe that pretty much anyone can build some muscle by training consistently with weights and eating a good diet, but finding the training and nutritional structure that yields the MOST hypertrophy in the SHORTEST amount of time can be a lengthy process. A bodybuilding oxymoron, if you will.

    Over the last 18 months, I found that my muscle hypertrophy responds best to high volume meshed with continuous incremental progression through a combination small rep and weight increases.

    I believe once a guy gets that 80% worked out properly, then that remaining 20% can make the difference between who can achieve greatness and who is just an also ran.

    I think you'll do fine with higher rep squats, Steve. For bodybuilders, as I was saying the other day, volume is more important than weight, anyway. Add in your back issue, and the smart way to work these seems to me like it will be with rep increases first, followed conservatively by weight increases.
    I love squats and I missed doing them. There is just something about the feeling of your entire body being involved in the lift. It is like I walk away from a squat session and feel like my body MUST grow simply to keep up with the demand that I have just placed on it.

    I have big plans and expectations for my Thursday night squat sessions. I just have to be patient and not get ahead of my back issue in this plan. A year is a long time.

    Originally Posted by Payton1221 View Post
    Great idea! I do box squats where I just barely touch the box then immediately go UP for the same reason. Great pic of you and the trophy!
    When I was doing the heavy squats back in 2010, I was using a box. I was not doing box squats per se, but using the box as a guide for depth.

    My lower back blowout came with 385lbs because I dropped too deep, a little too fast, and drove the L5 out when I hit the box in a poor position. That is why I am using a bungee as a guide this time. I will not risk getting injured in the same way. Now I may end up having a back outage from squats some time in the future, but I will not let it happen by making the same mistake. This is just one of the lessons I learned.

    Originally Posted by Lou1se View Post
    What a great photo!!
    I woke up and found that photo attached to a text. I had to e-mail it to myself, and then download it. The pic only ended up being 10kb, but I was still happy to have it nonetheless.

    Great to hear you are back to your old self.

    Your sessions must take you a lot longer now with the changes.

    Tons of volume, intensity and rock steady focus on gold.
    My workouts are now being completed in under 90 minutes. I have absolutely no distractions in my gym so I can move from one thing to the other without having to wait. One of my biggest time taker uppers is simply taking down and setting up between new exercises. The 5x10 protocol really expedites things.

    Originally Posted by Vytis View Post
    In for the gold trophy!
    This is really my one and only training thought for the upcoming year. I got a taste of it, and now I want more. The only way I am going to get more is if I fuel the process which means I am going to have to carry more size for the next 10 months than I have since I started training. I am okay with that.

    I have new goals. Off season aesthetics is not one of them.

    Until the competition prep begins next July, I will be part of the "look big in clothes" crowd.

    Originally Posted by bamazav View Post
    Great photo.
    I know there are more photos out there, too. I just have to get my crew to send them to me without resorting to begging. It will be like Christmas every time one filters in.

    Smart work with the squats. I have decided on a similar plan. I use a second bar on the rack as a touch guide.
    A bar, bench, or bungee will all pretty much serve the same purpose. I like the idea of some sort of guide simply because I do not want to cheat myself out of any depth as a set progresses and I start to get a little tired.

    Hadn't heard, though I may have just missed the post, Reality House 2012?
    Reality House went well this year. It all came on the heals of my competition, so Jesus was pretty ripped and tan.

    We had over 1,700 come through despite a major storm on the second night. The weather was weird this year. I was sweating up there on the cross in Wednesday night, and by Saturday night I was freezing.

    Pretty sure this was my last year doing the Jesus role. Considering that I am now old enough to be His dad, there probably needs to be some younger guys step up and take the torch. There are plenty of other jobs for an old guy like me to do that are much less painful.

    Originally Posted by ironwill2008 View Post
    I don't Barbell Squat all the time either, and ^^^^this is what I've always noticed when I bring them into a routine--the movement pattern just kind of appears.
    When I did them two weeks ago, my form felt very solid, but I could tell that the stabilizer muscles had not been getting used to their fullest. It was not nearly to the level of not having been doing any leg work at all, but I could feel them.

    The second session felt solid as a rock and put me in the frame of mind to progress them faster than I originally planned. But, I will be patient.

    Originally Posted by bustasinclair View Post
    This caught my eye ^^

    First off, that is some insane pressing strength. Hell, I did a strength test last night and only got 200# for a single. You have some STRONG shoulders!

    Second, if you were able to pound out 15 on the 5th set, I'm wondering if the 4x10 was sufficient? I'm sure you have a good explanation as you never do anything without putting thought into it. I see you're doing this on all of your working sets.

    Anyway, just an observation. Killer training sessions in here, Steve!
    You are exactly right. 185lbs was not as heavy as I could have been going with the OH BB presses. But since it had been 6 weeks since I had performed the movement, I followed my usual protocol under those circumstances and went with 80% of the normal weight I would use for the 5x10 and worked on form and MMC. Believe me when I say that my shoulders were feeling the 80% the next day.

    The next time I perform the OH BB presses, I will be back up to max weight for the 5x10 protocol.

    Originally Posted by HoustonTXMuscle View Post
    Steve, Just had to tell you that I found your numbers and volumes on those three exercises very impressive, especially considering the fact that it had been 6 weeks since you'd done barbell shoulder work.
    I had continued to do my OH pressing with the heavy dumbbells, so my shoulders had not lost any real strength, but since there is a definite difference between the OH BB presses and OH DB presses I knew better than to go full bore after a 6 week hiatus from them. As it was, the DOMs I had from the 80% OH BB presses were all I wanted.

    Originally Posted by StressMonkey View Post
    That's great you got a shot of that!
    It is a little frustrating knowing that there are a bunch of pictures out there on camera phones and digital cameras that I have not seen. I appreciate the time my crew took to come to the show, so I do not want to be a nuisance about asking them to send me the pics they have. It takes valuable time to do. I get that.

    BUT I WANT TO SEE THEM
    Last edited by Bo_Flecks; 11-10-2012 at 08:48 AM. Reason: I always find mistakes AFTER I post this crap...
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    Saturday 11/10/12- Chest/Biceps "A Week" Rotation

    Incline Barbell Bench Press
    10x225
    10x225
    10x225
    10x225
    12x225

    Decline Barbell Bench Press
    10x200
    10x200
    10x200
    10x200
    12x200

    Decline Dumbbell Flyes
    12x70
    12x70
    12x70
    12x70
    14x70

    Incline DB Curls
    12x40
    12x40
    12x40
    12x40
    14x40

    Tricep Bar Spider Curls
    12x150
    12x150
    12x150
    12x150
    14x150

    Spider Concentration Curls
    12x40
    12x40
    12x40
    12x40
    14x40

    Wrist Curls
    12x95
    12x95
    12x95
    12x95
    12x95

    Observations
    I am still experimenting with a few minor changes here and there in my training. Sometimes the experiments work, sometimes they do not. Every now and then I stumble upon something that really works well. I think I have done that with my bicep training. Only time will tell.

    Chest Workout
    Incline Barbell Bench Press:
    Weight increased by 20lbs. I am still getting used to the bench angle set at 30 degrees. Controlled reps focusing on working the pecs with the weight. I could have handled more weight today if I would have just wanted to concentrate on reps, but when focusing on the muscle, the lighter weight seems to work much better.
    Decline Barbell Bench Press
    No increases here today. The first set of 10 felt like it was plenty, so I stuck with it. Dropping the bar just below my sternum.
    Decline Dumbbell Flyes:
    Reps increased today. Hug the tree form to concentrate totally on the pecs. The suspension system is really the only reason I can do this movement, and I like it. Performed on my SuperBench at a 30 degree decline angle to achieve a good stretch.

    Bicep Workout
    Incline DB Curls
    Reps increased today. The bench angle is at 60 degrees. I started the dumbbells at the bottom in the hammer position and put a quarter twist on them as I raised them to their apex.
    Tricep Bar Spider Curls:
    Reps increased today. Chest supported at a 45 degree angle. Using a total hang at the bottom to stretch the bis, and then pulling the bar to the apex. This is my heavy work for the biceps to try and add size.
    Spider Concentration Curls
    This exercise could be the missing piece to my bicep training puzzle. It feels so good I am going to move it into my weekly bicep rotation. I am able to get the squeeze at the top that I am missing from all of my other bicep exercises due to having to protect the medial elbow tendons. Chest supported at a 45 degree angle. Using a total hang working both dumbbells simultaneously and getting a good squeeze at the top. This one makes the biceps feel like they have truly been worked.

    Forearm Workout
    Wrist Curls:
    Simply continuing the rehab work on my forearm tendons.

    Final Thoughts
    Overall, not a bad start to the training week.
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    Stay Strong all year long alex2363's Avatar
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    In on Gold trophy chase.....................
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    Bigger! Stronger! BAMA! bamazav's Avatar
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    Probably just me and my simple mind, but I am having a hard time picturing the Spider Concentration Curls. I am curious though.
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    [ ]Bulk [x]Lean Mass Gain Bo_Flecks's Avatar
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    Sunday 11/11/12-Veteran's Day Training FTW! Legs "A Week" Rotation

    Leg press-Wide Foot Position
    12x610
    12x610
    12x610
    12x610
    15x610

    Leg press-Narrow Foot Position
    12x510
    12x510
    12x510
    12x510
    15x510

    Hack Squats
    10x410
    10x410
    10x410
    10x410
    12x410

    Lying Leg Curls
    10x65
    10x65
    10x65
    10x65
    12x65

    Glute-Ham Raise
    12xBW
    12xBW
    12xBW
    12xBW
    15xBW

    Stiff Leg Dead Lift
    10x95
    10x95
    10x95
    10x95
    10x95

    Leg Press Calf Raises w/Toes turned out
    12x610
    12x610
    12x610
    12x610
    15x610

    Leg Press Calf Presses w/Toes in
    12x610
    12x610
    12x610
    12x610
    15x610

    Observations
    Work legs

    Quad Workout
    Leg Press: Wide Foot Position
    Weight increased by 10lbs. Heels are about 15 inches apart with the quads coming down well to the outside of my chest at the bottom of the movement.
    Leg Press: Narrow Foot Position
    Weight increased by 10lbs. Heels are about 5 inches apart with the quads coming down and pressing against my chest at the bottom of the movement.
    Hack Squats:
    Weight increased by 10lbs. The first rep with 410lbs felt heavy as fuark, so I kept it at 10 reps to make sure my form stayed good. The feet are positioned to put as much emphasis on the outer sweep of the quad as possible.

    Hamstring Workout
    Lying Leg Curls:
    Weight increased by 5lbs. Steady cadence with a short hold at the top and a slow negative.
    Glute-Ham Raise:
    Slow rep cadence on this one to totally focus on how the hammies pulling. Wide knee position which brings a little more of the upper hamstrings into play.
    Stiff Leg Dead Lift
    Focusing on the hammies and trying to keep as little lower back involved as possible. So far I have felt most of the pull coming from the hamstrings down to the calves. Very little lower back strain is being felt with this very light weight.

    CalfWorkout
    Leg Press Calf Presses- Toes turned out:
    Weight increased by 10lbs. Gastrocnemius focused.
    Leg Press Calf Presses- Toes in:
    Weight increased by 10lbs. Tibialis focused.

    Final Thoughts
    Happy Veteran's Day!



    I had such a baby face back then...
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  24. #7344
    Corpsman 91-99 & forever cmoore's Avatar
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    Teacher and Bodybuilder BergMuscle's Avatar
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    Gerat weekend's worth of work.

    Love the pic. Thanks for your service.
    A bodybuilder uses the weight to work the muscle.

    There are no accidents. Everything happens for a reason and usually at exactly the right time.

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  26. #7346
    I'll Rest When I'm Dead ironwill2008's Avatar
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    Originally Posted by Bo_Flecks View Post


    I had such a baby face back then...
    I'm with ya.

    I look at some of my old Army pics and realize I was just a kid way back then when I went in. But I sure wasn't when I got out.


    Happy Veteran's day, Steve.
    No brain, no gain.

    You can't out-train bad nutrition.

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    Happy Vets day.....you are pushing back the clock, defying mother nature.
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  28. #7348
    Meathead drudixon's Avatar
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    Looking good Steve! Like the old pic. You really don't look that much older TBH. Interested on your SLDLs. I still have a hard time making sure each rep is just right. If I don't get my shoulders down and back, I sorta don't feel it anywhere. Sometimes I don't let my hips drift back far enough either. I'm taking note of your notes, so keep 'em coming (and thanks for jotting 'em).
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  29. #7349
    Registered User Payton1221's Avatar
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    Originally Posted by Bo_Flecks View Post
    Leg press-Wide Foot Position
    Leg press-Narrow Foot Position
    Hack Squats
    Lying Leg Curls
    Glute-Ham Raise
    Stiff Leg Dead Lift
    Leg Press Calf Raises w/Toes turned out
    Leg Press Calf Presses w/Toes in
    Now that, my friend, is a leg workout!
    "It's the road, not the Inn." Cervantes in Don Quixote
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  30. #7350
    [ ]Bulk [x]Lean Mass Gain Bo_Flecks's Avatar
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    Originally Posted by alex2363 View Post
    In on Gold trophy chase.....................
    I believe I have everything in place to get it done, but... vvvv

    .....you are pushing back the clock, defying mother nature.
    ^^^^...this is where the conundrum lies. I turn 50 next week. I am fighting against both Father Time and Mother Nature. We will see who wins this battle.

    Originally Posted by bamazav View Post
    Probably just me and my simple mind, but I am having a hard time picturing the Spider Concentration Curls. I am curious though.
    I will get a couple of pics posted up next week when I do the Spider Concentrations. I love that variation.

    Originally Posted by cmoore View Post
    Props Man. Then and now.
    Same to you, brother!

    Originally Posted by BergMuscle View Post
    Gerat weekend's worth of work.

    Love the pic. Thanks for your service.
    That pic was taken sometime in early 1983. The only reason I remember that is because I am still wearing a rip-stop cotton camouflage uniform (prior to the BDUs taking their place), and I have a Kevlar helmet on.

    The 82nd Airborne was the first to get the new Kevlar helmets. They were advertised to us a being able to stop a 7.63 round. I later had the unfortunate opportunity to witness a 7.63 round hitting one. It stopped the bullet, but the force of the concussion still caused a lethal amount of head trauma.

    This was also a time before up-armored vehicles and body armor. If ordinance started flying our way, the orders were to drop the windshield down on the jeeps so that glass did not fly in our faces... and hope the jump wings on our chests were Alpha enough to stop anything that hit us, because those thin cotton shirts were probably not going to help us out much.

    Originally Posted by ironwill2008 View Post
    I'm with ya.

    I look at some of my old Army pics and realize I was just a kid way back then when I went in. But I sure wasn't when I got out.
    When I was in the 82nd Airborne Division, I had the honor and privilege of serving with guys who were wearing combat patches from the 173rd Airborne Brigade, 101st Airborne Division, 5th Special Forces Group, 175th Rangers, as well as 82nd ABN. By 1980, most of those guys were Platoon Sergeants, 1st Sergeants, etc.

    Even though at the time the nation as a whole still did not have much appreciation for the men who had served in Vietnam, we young guys did. They were like demi-gods to us and we would have followed them anywhere.

    Originally Posted by drudixon View Post
    Looking good Steve! Like the old pic. You really don't look that much older TBH. Interested on your SLDLs. I still have a hard time making sure each rep is just right. If I don't get my shoulders down and back, I sorta don't feel it anywhere. Sometimes I don't let my hips drift back far enough either. I'm taking note of your notes, so keep 'em coming (and thanks for jotting 'em).
    The SLDLs are a grand experiment right now. With my L5-S1 history I will be moving very carefully with them. As a third hamstring movement, if I get anything out of them at all it will be a plus.

    Originally Posted by Payton1221 View Post
    Now that, my friend, is a leg workout!
    Leg training is serious business

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