Upper (light push)
1) Chin ups
bw (186)x5
+25x5
50x4
50x4
2) BB Flat Bench
barx8
95lbsx8
135lbsx5
155lbsx5
185lsx9
135lbsx8
3) Lying Straight Bar Cable Rows
5 sets to the stack
Stack+20x12
Stack+20x12
4) One Arm Rear Cable Flys
25lbsx12
25lbsx12
25lbsx12
5) Side Planks
3 sets of 20 seconds
Comments
-The return of the chins! My elbow felt pretty solid. The weight wasn't too bad need to go back and see what my PR with these weights and start building up again.
-Bench again felt super light, I tried some different methods to get a good arch ended up putting my foot on the bench and shooting my hips up until I felt pressure on my traps/upper back then settled it. Felt pretty solid but again its 185 lets see what happens Sunday when I work with 225.
-Lying cable rows are pretty much done with 2 hands, weight is way too light going to switch to one arm next week but use a pronated grip not hammer.
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11-01-2012, 07:44 PM #571
- Join Date: Oct 2004
- Location: Chicago, Illinois, United States
- Posts: 11,149
- Rep Power: 17607
My Workout Journal:
http://forum.bodybuilding.com/showthread.php?t=142212621
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11-01-2012, 07:57 PM #572
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11-02-2012, 02:07 AM #573
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11-02-2012, 03:59 AM #574
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11-02-2012, 08:13 AM #575
- Join Date: Oct 2004
- Location: Chicago, Illinois, United States
- Posts: 11,149
- Rep Power: 17607
The 186 is just some wicked bloating and I weigh myself at the gym prior to chins so its full sweatshirt/baggy sweat pants etc etc
My daily weight is still around 181 but I'm pushing the calorie pace around 2800 calories/day.
I don't know if that's why I feel great right now or just the 10 days off. I need to really program deloads into my lifting in the future to prevent massive stalls like this.
Thanks bro the biggest test is the next morning (today) I use to wake up with a dull and achey elbow but I felt nothing this morning
Thats what I'm hoping for, I'm still losing most of my tightness once the weight is in my hands (flat or incline) but pushing my legs behind me seems at 185 to allow me to maintain my arch. This Sunday will really be the test.
I've dropped incline BB bench to a second exercise for a couple reasons
1) no way to really get the same stability as flat bench
2) 45 degree angle is not giving me the chest workout I really want
3) My depth is much better with flat than incline
I wish my gym had an adjustable bench a 20 or 30 degree bench angle would be money but alas poverty gym checking in.My Workout Journal:
http://forum.bodybuilding.com/showthread.php?t=142212621
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11-02-2012, 08:15 AM #576
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11-04-2012, 03:38 PM #577
- Join Date: Oct 2004
- Location: Chicago, Illinois, United States
- Posts: 11,149
- Rep Power: 17607
Upper (Heavy Push)
1) BB Flat Bench
barx8
95lbsx8
135lbbsx8
185lbsx5
205lbsx4
225lbsx5
225lbsx4
135lbsx8
2) DB Rows
60x8
80x8
105x5
105x5
105x5
3) Incline BB Bench
95lbsx8
135lbx8
155lbsx8
155lbsx8
4) One Arm Cable Laterals
25lbsx12
25lbsx12
25lbsx12
5) Planks
4 sets at 30 seconds
Comments
-Overall very solid workout, hung over as chit! Had a lil birthday celebration for me and a couple others, I was a dancing raving machine.
-BB Flat felt really good, I worked myself into a nice PL arch. Def gives me way more stability and less shoulder issues. Still working the kinks out but I feel like I could of gotten way more than 5 reps on the first set.
-DB rows felt pretty solid, I strapped on the last set kinda no point I think I prefer chalk. 110 next week? (all time PR is 110x7 earlier this summer).
-Incline BB bench I was done for some reason. A lot of sweating and exhaustion I felt out of shape for some reason. Had some shoulder pain again so I decided to keep it very light.My Workout Journal:
http://forum.bodybuilding.com/showthread.php?t=142212621
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11-05-2012, 04:03 AM #578
Hey......Happy Birthday Nadeem!
Nice work on the benching -- you're starting to up the volume and the 225 is looking strong. Good heavy DB rows as well!
I reckon the 10 days off is what made the difference. I had a 10 day break in June (no gym, no hiking, no skiing,.....just eating and drinking) and I couldn't believe how strong I felt when i got back into the gym!
Programming a break is probably not a bad idea!"Better to wear out than rust out!"
Squat 165kg/363lbs
Deadlift 190kg/418lbs
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11-05-2012, 08:10 AM #579
- Join Date: Oct 2004
- Location: Chicago, Illinois, United States
- Posts: 11,149
- Rep Power: 17607
Thanks Andrew! I agree the break definitely seemed to help. I probably overtaxed myself but was too stubborn to do anything. I should of known because whatever I grabbed (barbell dumbell pullup bar) it all felt fatiguing.
I'll have to work up a method to deload every 6 weeks or so.My Workout Journal:
http://forum.bodybuilding.com/showthread.php?t=142212621
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11-07-2012, 08:31 PM #580
- Join Date: Oct 2004
- Location: Chicago, Illinois, United States
- Posts: 11,149
- Rep Power: 17607
lower heavy
1) Front Squats
barx8
95lbsx8
135lbsx8
185lbsx5
205lbsx5 (pr)
185lbsx5 (fuk!)
2) GHR/ Razor Leg Curls
bwx12
bwx8
bwx8
bwx8
3) Hip Thrusts
bwx8
50lbsx8
100lbsx8
120lbx8
120lbsx8
4)Calves
225lbsx12
225lbsx12
225lbsx12
5) Bird Dogs
3 sets of 45
Comments
Really good workout. Very surprised because the warm up sets sucked. The PR was a real grinder I'm pretty surprised I got it the bar almost fell off. The 185 was rough ran out of steam.
I need to keep it at 2x a week frequency I've gotten sloppy with the election and other things etc.
The rest of the workout was pretty solid too. *I decided to give the GHRs a shot (Andrew's recommendation) they felt really solid. I actually like them a lot better than the RDLs.
Debating whether to use them twice a week or just once.*My Workout Journal:
http://forum.bodybuilding.com/showthread.php?t=142212621
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11-07-2012, 08:38 PM #581
- Join Date: Oct 2004
- Location: Chicago, Illinois, United States
- Posts: 11,149
- Rep Power: 17607
http://m.youtube.com/#/watch?v=inK7y...%3DinK7ys8qzLM
The razor leg curlMy Workout Journal:
http://forum.bodybuilding.com/showthread.php?t=142212621
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11-08-2012, 12:02 AM #582
Good work on the form PR Nadeem! You'll be at 2pps for that soon
I'm glad you like the GHRs --- I think that we often don't feel our hammies burning whereas we bodybuilders tend to get quad burns all the time. I'd probably leave them at one day a week but maybe do SLDLs on another day. I don't really see much problem with doing lots of legs, but maybe mixing up the prime mover exercises e.g. leg day 1: FSs, GHRs and leg day 2: Lunges, SLDLs
That razor leg curl looks bad@ss!"Better to wear out than rust out!"
Squat 165kg/363lbs
Deadlift 190kg/418lbs
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11-08-2012, 02:05 AM #583
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11-08-2012, 07:17 AM #584
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11-08-2012, 08:40 AM #585
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11-08-2012, 09:03 AM #586
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11-09-2012, 08:23 PM #587
- Join Date: Oct 2004
- Location: Chicago, Illinois, United States
- Posts: 11,149
- Rep Power: 17607
Upper (light push)
1) Chin ups
lat pull warm up x12
bwx5
+25x5
+50x4
+50x4
+50x3 (strapped)
2) Semi Close Grip Bench
barx8
95lbsx8
135lbsx8
185lbsx7
185lbsx7
3) Lying Cable rows/ standing cable rows/ etc
Tried a much of different cable rows, Decided on standing, the lying ones are just too easy
I'm thinking Standing Rope cable rows would work, they were a favorite of mine in the past
6-8 sets
4) Pull ups
bwx8
bwx8
5) Side Planks
3 sets of 30 seconds
Comments
- Chins felt solid, still can't break that endurance barrier 4-5 reps seems to be my sticking point, I'm going to just list weights now, its really hard to keep track of bw+ weight added when it comes to PRs and it seems that is what most ppl here do.
-Tried a bunch of cable rows planning on going with rope rows, easy on the back and a new way to row instead of the same old hammer girp
-bench felt solid still working on arch and keeping tight, the close grip slightly irritated my elbow..
-everything else was super fast and I was a sweaty mess after, need to do cardio!My Workout Journal:
http://forum.bodybuilding.com/showthread.php?t=142212621
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11-09-2012, 10:50 PM #588
Your chin-ups have always been strong. If you feel that you are sticking at the reps, then just add more sets like you did this time.
Standing cable rows will be better for your core stability as well
Good work with the benching --- you want to nail your form on those to protect your elbows and shoulders"Better to wear out than rust out!"
Squat 165kg/363lbs
Deadlift 190kg/418lbs
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11-09-2012, 11:18 PM #589
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11-09-2012, 11:29 PM #590
They are my favourite BB rowing exercise, because it's much harder to cheat on them --- they always make the lats and mid-back pay!
The big tips that I got are:
1. Think 'Superman chest'
2. Drop the hips for stability
3. Watch the 'toe curls' i.e. keep the balance evenly through the feet
So....head up, chest out, hips tight, and remember to make the pull explosively to the chest and squeeze at the top before descending!
A slightly wider stance will make it easier for the bar to clear the knees
It doesn't take a lot of weight to really feel the Pendlays work!"Better to wear out than rust out!"
Squat 165kg/363lbs
Deadlift 190kg/418lbs
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11-11-2012, 02:29 PM #591
- Join Date: Oct 2004
- Location: Chicago, Illinois, United States
- Posts: 11,149
- Rep Power: 17607
upper (heavy push)
1) BB Bench Press
Barx8
95x8
135x8
185x4
205x2
230x3
230x3
230x3
Multi rep PR of 9 reps!
2) DB rows
60x8
80x6
110x5
110x4 (strapped)
9 rep pr
3) incline BB bench
135x8
155x8
155x8
(Super deep)
4) Pendaly rows
95x5
95x5
135x1
135x1
95x5
5) planks
4 sets of 40seconds*
comments
-Finally fuking bench pr! The last rep was a grinder and my lower back cramped a bit but great sets good bar speed good depth and resting for about a min
-DB rows felt solid must strap up now chalk is not really working I was hoping for more reps the first set. I sense some minor twisting from this movement but when it's heavy I don't think I can do much other than belt up.
Should I brace my core or push against the belt when rowing?
-incline bench was more of a finisher and I was running out of time depth was very good as low as my shoulder flexability allows
-pendaly rows felt good at 95lbs felt heavy as hell at 135lbs! Ill have to start at the bottom and progress slowly. Is it weird that I row DBs at 110 but only 95lbs? Yes but it takes me a long time to adjust to any new excerise so hopefully I can progress on theseMy Workout Journal:
http://forum.bodybuilding.com/showthread.php?t=142212621
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11-11-2012, 02:56 PM #592
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11-11-2012, 03:11 PM #593
- Join Date: Oct 2004
- Location: Chicago, Illinois, United States
- Posts: 11,149
- Rep Power: 17607
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11-14-2012, 07:56 PM #594
- Join Date: Oct 2004
- Location: Chicago, Illinois, United States
- Posts: 11,149
- Rep Power: 17607
Lower Heavy
1) Front Squats
barx8
95lbsx5
135lbsx8
185lbsx5
205lbsx5
205lbsx3
185lbsx5 (clean grip)
185lbsx5 (cross arm again)
8 rep PR
2) GHR
bwx12
bwx10
bwx8
bwx6
3) Hip Thrusts (DB)
bwx12
50lbsx12
110lbsx12
110lbsx12
4) Bird Dogs
3 sets of 30 seconds
5) Various pendaly rows (off floor and rack pins)
4-5 sets
Comments
-Front squats felt pretty solid, I got a PR but the bar was slipping off my shoulders on the first and second sets, I tried the clean grip and it irriated my shoulders oh well. The 205lb sets really destroyed my core, I could feel the lower back and abs contrating really hard.. its a weird dull pain thats prob just something being worked not injury
-GHRs feel great reps were going down as it was harder and harder to maintain good form, I'm fighting the negative and doing a sligh push up
-Hip thrusts felt good as usual, one day I'll use a barbell but right now its just too ackward looking... lulz
-I gave pendalys a shot agian and its really hard for me to get the proper position. Off the floor or the pins it just doesn't feel right. Tomorrow is my Upper day and I had a light blub moment, do T-bar rows off the floor with a deload after each rep. This will keep my body parallel to the ground and allow me to row without taxing my lower back.My Workout Journal:
http://forum.bodybuilding.com/showthread.php?t=142212621
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11-14-2012, 11:57 PM #595
Great work on getting that bench PR Nadeem --- I know that getting your benching back to where it was has been a monkey on your back, so now you'll be pushing new PRs every week .......well at least for a while
Strong work on those DB rows
I'd also keep working at the Pendlays --- they are a great exercise and they are very low back friendly because they force you to keep a rock solid core and focus totally on pulling through the lats and rhomboids
Great work on those front squats and GHRs as well.
Two good workouts!"Better to wear out than rust out!"
Squat 165kg/363lbs
Deadlift 190kg/418lbs
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11-15-2012, 01:59 AM #596
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11-15-2012, 03:55 AM #597
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11-15-2012, 07:18 AM #598
- Join Date: Oct 2004
- Location: Chicago, Illinois, United States
- Posts: 11,149
- Rep Power: 17607
Thanks Andrew! Ya the bench has definitely been a monkey on my back and I hit a PR right when my I was stuffing my face with 2900 calories!
What do you think of doing pendlay rows with the T-bars? Something about hammer grip seems to work better for me.
Thanks man!
Thanks bro now I need to get on your weighted chin level!My Workout Journal:
http://forum.bodybuilding.com/showthread.php?t=142212621
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11-15-2012, 06:38 PM #599
- Join Date: Oct 2004
- Location: Chicago, Illinois, United States
- Posts: 11,149
- Rep Power: 17607
Upper Light Push
1) Chin ups
latpullsx12
bwx5
bw+25x5
bw+50x5
+50x4
+50x4
2) BB Flat Bench
barx8
95lbsx8
135lbsx8
185lbsx8
185lbsx8
185lbsx6
3) Pendaly T-Bar Rows
45lbsx8
45lbsx8
70lbsx5
50lbx5 (25 plates)
50lbsx5 (25 plates)
4) Poundstone Curls
barx26
barx16
5) One Arm Rear Laterals
20lbsx16
20lbsx18
5) Side planks
2 sets of 30 seconds
Comments
Awesome workout, finally starting to get my grove on.
-Chins felt really solid today, I brought my grip in a bit and it really helped me with the heavy reps. Are closer grip chins suppose to be easier? I also decided to not weigh myself prior to the chins and just try to hit PRs with the weights not with bw.
-Bench felt solid, but after chins its much harder to get my upper back in position a lot of fatigue. Only 6 reps on the last set bc of a lower back cramp.
-T-bar rows pendaly style felt much better than regular pendaly rows but man they aren't that much easier on your lower back. I tried the 25lb plates but it was way too low. Going to try this exercise again next week and see if its worth keeping.
-poundstone curls were ok, irritated my elbows a bit but surprised i got 26 reps, i wasn't really trying either.*My Workout Journal:
http://forum.bodybuilding.com/showthread.php?t=142212621
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11-15-2012, 11:17 PM #600
I know where you're coming from with the hammer grip. I like the hammer grip or prone grip, but not the supine grip --- that puts more tension on the LHB and that can feel a little uncomfortable for me. I assume that you find the prone grip uncomfortable for your shoulders. I'd still be inclined to try the regular pendlays though as the t-bar will track through an arc and hit the lats differently compared to just a bar. If your back is really uncomfortable, you could try some chest supported BB rows although it's hard to set up a bench to do it
Great job on those weighted chins!"Better to wear out than rust out!"
Squat 165kg/363lbs
Deadlift 190kg/418lbs
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