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12-16-2012, 04:04 PM #271
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12-16-2012, 06:01 PM #272
Alright, I'll see how it goes in the next days.
Day 122: Dec 16, 2012 – D1 / 40 reps
Incline DB press
[40] x 12 x 4 x 3 x 4 x 3 x 4 x 3 x 4 x 3 x 3 – 43 reps
Cable flyes
[45] x 12 x 3 x 3 x 4 x 4 x 4 x 3 x 3 x 4 x 4- – 44 reps
Rope pressdowns
[80] x 10 x 3 x 3 x 3 x 3 x 4 x 3 x 3 x 3 x 3 x 3 x 3 x 3 x 3 - 50 reps
DB lateral raises
[25] x 10 x 3 x 3 x 3 x 3 x 3 x 3 x 3 x 3 x 4 x 4 x 3 - 45 reps
Extra/day 13
Front squats
[125] x 11 x 3 x 4 x 4 x 3 x 3 x 4 x 3 x 3 x 4 x 4 x 3 x 4 x 3 x 3 x 3 x 3 x 4 x 3 x 3 x 3 x 3 x 3 x 4 x 3 x 3 x 4 x 4 - 103 reps
Time:30'
* weight felt easy, minimal rest time, I just kept pounding at them. 5 minutes less than yesterday lol.
Workout time: 1h35
I decided to skip the Overhead extensions today, my elbows are getting quite a beating from the FS. I ran out of Animal Flex, and the new order is on its way..but it won't make it in time. I pulled something in my right upper back about a week ago, and it's really nagging. I have no idea why I keep pulling my back in random places. At least the groin felt better today, more ice and cream. Let's see what tomorrow brings
EDIT: Kelei, remember how I was all excited about a month ago that my arms were 12'? lol Well, 12.5' now. No fatceps either. Giggity!Last edited by AD1984; 12-16-2012 at 06:10 PM.
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12-16-2012, 06:06 PM #273
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12-16-2012, 06:08 PM #274
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12-16-2012, 06:11 PM #275
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12-16-2012, 07:17 PM #276
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12-16-2012, 07:18 PM #277
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12-17-2012, 09:05 AM #278
Do it, man! It's a lot of fun, in a masochistic, f*cked up kind of way lol.
Don't worry about it. I like fitday because I can customize my own foods, but it doesn't have a large database of foods. It depends on whether you prefer buying certain products or making your own, lots of websites out there to fit every need.
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12-17-2012, 08:30 PM #279
Day 123: Dec 17, 2012 – D2 / 40 reps
DB pullovers
[45] x 14 x 4 x 3 x 3 x 4 x 3 x 3 x 3 x 3 x 4 – 44 reps
Straight-arm pulldowns
[70] x 14 x 4 x 4 x 3 x 3 x 3 x 3 x 4 x 3 x 4 - 45 reps
Close grip cable rows
[120] x 10 x 4 x 3 x 4 x 3 x 3 x 3 x 4 x 3 x 3 x 4 - 44 reps
Face pulls
[80] x 13 x 4 x 3 x 4 x 4 x 3 x 3 x 3 x 4 x 4 – 45 reps
Rear delt raises
[20] x 13 x 3 x 4 x 3 x 3 x 3 x 3 x 3 x 3 x 4 x 4 - 46 reps
DB curls
[30] x 8 x 3 x 3 x 3 x 3 x 3 x 3 x 3 x 3 x 3 x 3 x 3 – 41 reps
Extra/day 14
Front squats
[125] x 10 x 3 x 3 x 4 x 3 x 3 x 3 x 3 x 4 x 4 x 3 x 3 x 3 x 3 x 4 x 3 x 3 x 3 x 3 x 3 x 3 x 3 x 3 x 3 x 3 x 3 x 4 x 3 x 4 - 100 reps
Time: 35'
Workout time: 1h45
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12-17-2012, 09:19 PM #280
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12-18-2012, 06:08 AM #281
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12-18-2012, 07:34 AM #282
7 more days of loading to go and then it's deload time, you're at the halfway mark of the 28 day cycle.
125 x 10 gives an estimated 1RM of 167
125 x 11 gives an estimated 1RM of 173
125 x 12 gives an estimated 1RM of 180
125 x 13 gives an estimated 1RM of 188
125 x 14 gives an estimated 1RM of 196
125 x 15 gives an estimated 1RM of 205
This should help give you a rough idea of your 1RM progress when you retest your strength after your deload.
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12-18-2012, 10:02 AM #283
Oh boy, that's a serious amount of front squats. When I see those sessions I'm thinking of that famous
"Squat, because somewhere out there a girl is warming up with your max" picture.
Does the knee manage to cope with the volume? I didn't feel anything strange today, so everything's good I guess.
Film some sets if you're in the mood for it.What you have to understand is, four days ago he was only my brother in name. And this morning we had pancakes.
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12-18-2012, 07:16 PM #284
Haha yeah, I should probably just bump everything to 50. Everything is alright, taking it one day at a time..I'll rest come Christmas day
Luckily, not many people use it at my gym, and when they do it's just easier for me to wait for them to finish than the other way around lol. I might split the reps if it gets crowded soon.
I was about to ask how I'm going to go about it after my deload. Should I put 125 up and see how many reps I can get or gradually add weight until I find my new 10RM? I want to test my 1RM as well, just for kicks.
I'm going to make that girl look like an amateur lol. The knee has been okay, it comes and goes, but for the most part no lasting issues. I'm glad to hear yours has been coming along well, I'm sorry for being such a stranger lately!
I had my mind set on filming today, great minds think alike! Now I just realized I forgot my youtube info..freakin' everything is in my old laptop. I need to get it fixed to recover all my info. Let's see if I can figure something else out.
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12-18-2012, 07:53 PM #285
AD when it comes time to restest your strength I want you to do the following:
- See how many reps you can manage with 125 pounds
- Rest 10 minutes
- See how many reps you can manage with 135 pounds
- Rest 10 minutes
- See how many reps you can manage with 145 pounds
- Rest 10 minutes
- See how many reps you can manage with 155 pounds
- Rest 10 minutes
- Keep going until you find your 1RM (you may need to use 5 pound increments once you start getting close to your 1RM)
Record all your weight x rep combinations so that you can compare them with future results.
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12-18-2012, 08:30 PM #286
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12-18-2012, 08:45 PM #287
Day 124: Dec 18, 2012 – D3 / 40 reps
Front squats/day 15
[125] x 10 x 4 x 3 x 4 x 3 x 3 x 3 x 3 x 3 x 3 x 3 x 3 x 3 x 4 x 4 x 3 x 4 x 3 x 4 x 4 x 3 x 3 x 3 x 3 x 3 x 3 x 4 x 4 x 4 – 104 reps
Time: 40' since I took some videos
First set of 10:
Half an hour later..last set of 4:
GHRs
10 x 3 x 4 x 3 x 4 x 3 x 3 x 3 x 3 x 3 x 4 – 43 reps
I do these using the abs bench. How's it looking?
Lying leg curls
[60] x 7 x 3 x 3 x 3 x 3 x 3 x 3 – 25 reps
* my lower back cramped up big time, decided to stop at 25
Barbell glute bridges
[275] x 9 x 3 x 3 x 3 x 4 x 3 x 3 x 3 x 3 x 3 x 4 – 41 reps
Workout time: 1h40Last edited by AD1984; 12-18-2012 at 08:56 PM.
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12-18-2012, 08:56 PM #288
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12-18-2012, 11:42 PM #289
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12-19-2012, 01:55 PM #290
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12-19-2012, 02:17 PM #291
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12-19-2012, 07:12 PM #292
Song on repeat, it really got me going for squats for some reason:
Day 125: Dec 19, 2012 – D1 / 50 reps
Incline DB press
[40] x 12 x 4 x 3 x 4 x 4 x 3 x 3 x 3 x 3 x 4 x 4 x 3 x 4 – 54 reps
Cable flyes
[40] x 12 x 4 x 3 x 4 x 4 x 3 x 4 x 3 x 3 x 3 x 4 x 3 x 4 – 54 reps
Rope pressdowns
[80] x 9 x 2 x 3 x 3 x 3 x 3 x 3 x 2 x 2 x 2 x 2 x 2 x 3 x 4 x 3 x 4 - 50 reps
* elbows are hurting, these were heavy today
DB lateral raises (one arm)
[25] x 11 x 4 x 3 x 3 x 3 x 2 x 3 x 3 x 3 x 4 - 40 reps
* I was pressed for time, did them with no rest
Extra/day 16
Front squats
[125] x 10 x 3 x 4 x 3 x 3 x 4 x 3 x 4 x 3 x 4 x 4 x 3 x 3 x 3 x 3 x 3 x 3 x 3 x 4 x 3 x 4 x 4 x 3 x 3 x 3 x 3 x 3 x 4 - 101 reps
Time: 30'
* decent time, but they're hard. I'm digging deep at this point. 5 more days.
Workout time: 1h25Last edited by AD1984; 12-19-2012 at 07:23 PM.
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12-19-2012, 07:14 PM #293
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12-19-2012, 07:18 PM #294
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12-19-2012, 07:48 PM #295
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12-19-2012, 08:03 PM #296
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12-20-2012, 06:09 AM #297
Those videos are great. I love your arms! I need to see if I can do GHRs on our ab bench - I've been trying to do them on the floor, which is uncomfortable.
5 more days, what are you going to do with all the free time in the rest week? Catch up on sleep?
Also, I've been doing those rear delt rows you linked on the previous page. I like them a lot - thanks!http://forum.bodybuilding.com/showthread.php?t=172554141
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12-20-2012, 09:03 AM #298
Ah, nice training clips. You have to put in alot of power and a great deal of concentration to make front squats look that good.
When something looks easy, it's usually because there's some practice involved. So, hats off to you.
Do you have any sort of DOMS with this training frequency?What you have to understand is, four days ago he was only my brother in name. And this morning we had pancakes.
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12-20-2012, 07:49 PM #299
'Cause all the cool kids are doing it
Thanks, Tina I'm liking the ab bench because it's padded..easy on the knees. I'll be working for most of next week anyway, but I have 4 days off until January starts again in full force. Honestly, just spending a whole day in my PJs, on the couch, watching movies and not having to go anywhere or do anything will be a huge treat!
I'm glad you like the rows, I had to go back to seated raises because my lower back stiffened up too much.
It's funny that you're saying they look good..I know how they feel, so to me they look hard and clumsy lol.
I'm not sure if you're referring to the routine in general or just the front squats. In general, I usually get bad DOMS after a week off, and it goes away as the month progresses..or I get it if I try an exercise I don't normally do. By the second and third week, everything feels peachy, and then it's time to deload again.
For the squats it was hard in the beginning, the first 4-5 days, but it went away quickly. I'm pretty sure my legs have forever lost the ability to become sore lol.
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12-20-2012, 07:55 PM #300
Day 126: Dec 20, 2012 – OFF
...but every day is squat day!
Extra/day 17
Front squats
[125] x 10 x 3 x 4 x 3 x 4 x 3 x 4 x 3 x 3 x 3 x 3 x 4 x 3 x 3 x 4 x 3 x 3 x 3 x 3 x 3 x 4 x 4 x 3 x 3 x 3 x 3 x 4 x 3 x 3 x 3 x 4 - 110 reps
Time: 40'
Whatever I pulled in my groin, I definitely felt it during my work sets today. I was limping after I was done...this is not good. 4 more days..I am so close to the finish line! More ice, more cream, and fingers crossed for tomorrow.
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