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12-26-2012, 06:52 PM #151
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12-29-2012, 01:58 AM #152
- Join Date: Jan 2012
- Location: East Lansing, Michigan, United States
- Age: 32
- Posts: 1,509
- Rep Power: 9196
just personal preference. I do both, however I like the smith machine solely because it forces me to perform slower repetitions. Freeweights you can use momentum, which I tend to do when I'm exhausted, however the track on a smith machine has some friction in both the positive and negative motion. Feels good
NCCPT, NFPT CPT
..:::MSU MISC:::..
Stopped bulking and now has the PR's of a 12 year old girl. And not the russian kind.
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12-29-2012, 09:43 PM #153
- Join Date: Jan 2012
- Location: East Lansing, Michigan, United States
- Age: 32
- Posts: 1,509
- Rep Power: 9196
Dec 27th Chest Workout
December 27th Chest Workout
Workout + d-stunner review
New Setting! ...Vegas! Golds Gym Henderson
Despite being in the land of booze and butts glued to slot machine stools, I did manage to sneak in a workout at Golds Gym Henderson
Everyone there was huge! incredibly motivating, slightly intimidating, provided a great competitive edge.
maybe i was a little bit booze-weary, or lagged from the drive the day before, but the weights felt so much heavier haha.
post workout weight: 178.5
Dumbbell Chest Press
35 x 10
50 x 10
65 x 5
75 x 5
100 x 6
100 x 6
100 x 5
60 x 30 rest pause 15-5-4-4-2
Incline Barbell Press
95 x 15
135 x 15
155 x 15
155 x 12 (+3 forced)
135 x 20 rest pause 10-6-3-1
Incline Hammer Strength Press not like a traditional hammer strength piece of equipment, but an awesome machine, first time i've seen one like it.
60 per side x 8
90 x 6 (+2 forced)
80 x 10
90 x 8
Parallel Bar Dips
BW x 15
BW x 15
45 x 10
45 x 10
45 x 10NCCPT, NFPT CPT
..:::MSU MISC:::..
Stopped bulking and now has the PR's of a 12 year old girl. And not the russian kind.
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12-29-2012, 09:45 PM #154
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12-29-2012, 09:47 PM #155
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12-30-2012, 08:06 PM #156
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12-30-2012, 10:55 PM #157
- Join Date: Jan 2012
- Location: East Lansing, Michigan, United States
- Age: 32
- Posts: 1,509
- Rep Power: 9196
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12-31-2012, 06:43 AM #158
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12-31-2012, 06:48 AM #159
Man love the rest-pause I have been implementing that on my leg day and crazy DOMS days later. Great work here brotha!
CONQUERING BARBELL
www.conqueringbarbell.com
DUP Training Powerlifting Log: http://forum.bodybuilding.com/showthread.php?t=154586623
***Powerlifter Crew***
Instagram: Conquertheweights
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12-31-2012, 09:07 AM #160
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12-31-2012, 10:51 AM #161
- Join Date: Jan 2012
- Location: East Lansing, Michigan, United States
- Age: 32
- Posts: 1,509
- Rep Power: 9196
of course haha. well it makes sense structurally. why someone would want to do them however... makes zero sense!
it is such a great training tool! keep it up brotha, 2013 brings new goals and killer physiques.
Thanks brothaNCCPT, NFPT CPT
..:::MSU MISC:::..
Stopped bulking and now has the PR's of a 12 year old girl. And not the russian kind.
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12-31-2012, 06:13 PM #162
- Join Date: Jan 2012
- Location: East Lansing, Michigan, United States
- Age: 32
- Posts: 1,509
- Rep Power: 9196
December 30th Shoulders!
Shoulder Boulders!
forgot to weigh out :/
Standing OHP
95 x 15
115 x 15
135 x 8 (+2 push press)
145 x 6 (+4 push press)
115 x 10 (+3 push press)
105 x 10 (+3 push press)
Reverse Pec Deck
100 x 20
115 x 20
130 x 20
145 x 15
160 x 15
190 x 12
Upright Cable Row
100 x 12
120 x 12
130 x 12
140 x 12
Cable Delt Flyes
10 x 20
10 x 20
12.5 x 20
Seated Front Raise DB's superset seated Lateral Raise DB's
30 x 10 SS 15 x 15
30 x 10 SS 15 x 15
15 x 15 SS 15 x 15NCCPT, NFPT CPT
..:::MSU MISC:::..
Stopped bulking and now has the PR's of a 12 year old girl. And not the russian kind.
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01-01-2013, 02:53 PM #163
- Join Date: Jan 2012
- Location: East Lansing, Michigan, United States
- Age: 32
- Posts: 1,509
- Rep Power: 9196
Happy New Years!
New Years Eve Leg Workout
Supps:
1 rounded scoop; D-Stunner ///workout + review
5 g Creatine Monohydrate Bodylogix
post workout weight: 179.6 still dancing around 180
Barbell Back Squats
95 x 5
135 x 5
185 x 5
225 x 5
275 x 3
315 x 4 (+1 assisted)
315 x 3 (+2 assisted)
285 x 6
285 x 6 (+1 assisted)
Stiff Legged Deadlifts
135 x 25
155 x 20
225 x 15
Walking Lunges Rep counts = total steps taken, not per leg
135 x 20
135 x 20
185 x 20NCCPT, NFPT CPT
..:::MSU MISC:::..
Stopped bulking and now has the PR's of a 12 year old girl. And not the russian kind.
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01-01-2013, 03:08 PM #164
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01-01-2013, 03:15 PM #165
- Join Date: Jan 2012
- Location: East Lansing, Michigan, United States
- Age: 32
- Posts: 1,509
- Rep Power: 9196
thanks brotha. yeah i just spent the last 10-15 minutes going back through my log. in a month ive put on a couple lbs... hopefully i can kick the pace up a little this year! still fumbling and bumbling around 180. Shoot, you'll get under 180, the slower the better, maintain that muscle you worked so hard for!
oh, and thanks for bumpin me to 1k
NCCPT, NFPT CPT
..:::MSU MISC:::..
Stopped bulking and now has the PR's of a 12 year old girl. And not the russian kind.
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01-01-2013, 03:20 PM #166
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01-01-2013, 04:39 PM #167
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01-05-2013, 08:29 PM #168
- Join Date: Jan 2012
- Location: East Lansing, Michigan, United States
- Age: 32
- Posts: 1,509
- Rep Power: 9196
Lots of traveling, small issue, and general laziness :/
But I never forgot about you guys
I owe you 3 workouts
1. Chest day in Pasadena Golds
2. Back day at Venice Golds
3. Legs/Arms in Powerhouse Saline (MI)
Jan 1 Chest Day in Golds Gym Pasadena, CA http://forum.bodybuilding.com/showth...post1005158623
Most beautiful gym, the one i've been training in the last few weeks before my return home to michigan, also I used to be a personal trainer there. They also happen to have the number 1 personal training department nation wide for golds gym intl. If in cali, make a point to go see it.
Dumbbell Chest Press
45 x 20
100 x 10
100 x 10
100 x 7
100 x 7
Incline Smith Machine Chest Press
50 x 12
100 x 8
150 x 5
120 x 8
100 x 9
Chest Dips
BW x 15
BW x 15
45 x 12
90 x 12
90 x 10
Flat Machine Press model unknown :/
3 x 8
finishing with a rest-pause style set of 50 pushupsNCCPT, NFPT CPT
..:::MSU MISC:::..
Stopped bulking and now has the PR's of a 12 year old girl. And not the russian kind.
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01-05-2013, 08:31 PM #169
- Join Date: Jan 2012
- Location: East Lansing, Michigan, United States
- Age: 32
- Posts: 1,509
- Rep Power: 9196
Back Day at the iconic Golds Gym Venice Mecca
January 2nd http://forum.bodybuilding.com/showth...post1005168813
weighing in at my largest
sorry about my slacking on weights. sometimes i get a little over-zealous at new gyms and i get lost in the training session or forget my notebook and digs.
Pullups odds and evens climbing set. minimal rest between. evens (me), odds (partner)
Bw x 4, BW x 6, BW x 8, BW x ... BW x 16
Hammer Strength Low Row
120 x 20
170 x 15
190 x 12
220 x 8
Hammer Strength Lat Pulldown
3 sets x 12 reps
T-Bar Rows midsec- supported
70 x 12
90 x 12
115 x 12
135 x 12
160 x 8
Back Extension
4 sets x 12-20 repsNCCPT, NFPT CPT
..:::MSU MISC:::..
Stopped bulking and now has the PR's of a 12 year old girl. And not the russian kind.
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01-05-2013, 08:31 PM #170
- Join Date: Jan 2012
- Location: East Lansing, Michigan, United States
- Age: 32
- Posts: 1,509
- Rep Power: 9196
January 3rd Shoulder workout attempt failed. http://forum.bodybuilding.com/showth...post1005169933
Pulled a muscle in my trap during a set of dips on the 1st of January. Slept it off for back day (the high of being in venice must have kept me going!)
but during my 3rd set of seated dumbbell OHP, 90's first rep, good, second rep during the negative I felt my neck and traps seize up on me. Foam rolled and iced it for the rest of the evening, called the workout a scratch.
SO MUCH ENERGY, NO PLACE TO USE IT!
NCCPT, NFPT CPT
..:::MSU MISC:::..
Stopped bulking and now has the PR's of a 12 year old girl. And not the russian kind.
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01-05-2013, 08:32 PM #171
- Join Date: Jan 2012
- Location: East Lansing, Michigan, United States
- Age: 32
- Posts: 1,509
- Rep Power: 9196
took January 4th off for traveling (back to MI)
January 5th "test-out" workout
weighing out at 183 heaviest yet! admittedly lots of water
Just did random stuff to see how my neck/traps would hold up. still somewhat tight, however after an epson soak, massage, the most sleep I've ever had in a 24 hour period, and what felt like hours of foam rolling, I can at least move it, and its not so bad anymore!
For some reason I felt that high volume squats would.... be fun? A break from strength training them I could benefit from
Squats
45 x 5
135 x 5
155 x 5
225 x 15
225 x 15 and... yakkk
225 x 15
Glute-ham raise
3 x 8 slowww
Single Arm Tricep Extension
Regular
20 x 12
30 x 10
30 x 10
Overhead
25 x 10
25 x 10
25 x 10
Reverse Pushdowns
130 x 12
150 x 10
150 x 10
150 x 10
Hammer Strength Preacher Curl
45 x 8
90 x 8
100 x 8
100 x 8
Hammer Curl Rack-Down
50 x 5 15 sec rest, 45 x 7 15 sec rest, 40 x 9 15 sec rest, 35 x 11 15 sec rest, 30 x 13 (5 + 8 reps)NCCPT, NFPT CPT
..:::MSU MISC:::..
Stopped bulking and now has the PR's of a 12 year old girl. And not the russian kind.
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01-05-2013, 10:28 PM #172
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01-07-2013, 06:39 PM #173
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01-07-2013, 06:53 PM #174
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01-07-2013, 06:55 PM #175
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01-07-2013, 06:55 PM #176
Hey there, great log, great progress, looking shred as bra! Got a few questions for you.. How long have you been training? What sort of training routine did you start on when you started out? Sorry about the bombardment of questions, I'm just very interested in your training ways your physique is my ultimate goal and since joining these forums there is a strong push to do full body workouts, strength etc. what are your opinions on this? And what advice could you give
Thanks.
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01-07-2013, 07:08 PM #177
- Join Date: Jan 2012
- Location: East Lansing, Michigan, United States
- Age: 32
- Posts: 1,509
- Rep Power: 9196
hey brotha, thanks and welcome!
I've been training for about 3/almost 4 years now. Realistically only about 1.5 of those with adequate knowledge/technique.
I never followed 1 program starting out. I jumped from training split to training split about every 4-6 weeks, just out of curiosity and for the experience. I believe my first one was a simple push-pull-legs routine.
I've never been a fan of full body workouts, as I enjoy the volume and focus that a "bodybuilding-esque" routine typically consists of. I am also naturally lean, so a full body workout would likely thin me out to a non-existence
My advice is to try everything. I started by following the routines of guys who had physiques that I look up to. Granted many of those routines are specific to them, I was always able to pull a training technique or specific exercise that I responded well to. Eventually after enough exposure you will be able to craft a workout plan that will take your own physique to the next level.NCCPT, NFPT CPT
..:::MSU MISC:::..
Stopped bulking and now has the PR's of a 12 year old girl. And not the russian kind.
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01-07-2013, 07:47 PM #178
- Join Date: Jan 2012
- Location: East Lansing, Michigan, United States
- Age: 32
- Posts: 1,509
- Rep Power: 9196
Jan 7 Back DayD-stunner review
weighed out at 183.6
Pullups some kid was hogging the weight belt so I had to do bodyweight again :/
BW x 1, BW x 2, BW x 3, BW x 4, BW x 5, BW x 6
BW x 17
BW x 15
BW x 12
T-Bar Row left my straps in cali, so I could'nt max like I wanted to, but still felt fantastic!
70 x 12
80 x 12
90 x 12
115 x 12
135 x 12
145 x 10
135 x 11
V-Bar Lat Pull
120 x 12
140 x 12
160 x 12
160 x 12
160 x 10 drop 140 x 6 drop 100 x 5
Hammer Strength Shrugs
6 plates 3 each side 10 x 10 with 15 second rest between sets
Reverse Pec-Deck
120 x 12
140 x 12
160 x 12
160 x 12
160 x 5 2/3 second hold at the top of each repNCCPT, NFPT CPT
..:::MSU MISC:::..
Stopped bulking and now has the PR's of a 12 year old girl. And not the russian kind.
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01-07-2013, 09:14 PM #179
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01-07-2013, 09:59 PM #180
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