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Thread: the beginning

  1. #1
    Registered User rooster0210's Avatar
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    Exclamation the beginning

    I'll start off by sayin that this is SUPPOSED to be my really intense wk bcause in home. Meaning I go to the gym fresh, not after 12 hrs bustin ass on the rig. And I get to take my time (tryin for 90 secs between sets). Not tryin to hurry back to bunkhouse cram in food shower n sleep to start the next 12.
    BUT this wk I was lucky nuff to hav fevr the 1st 2 days home. Made myself lay around 2 days to make sure cold is gone instead of talkin and spreadn it all ovr gym .
    Feelin pretty puny @ 1st but today's w/o went like this BACK
    Weightd pull ups. 12 rp w/u
    195-4 rps
    185-5 rps
    185-5 rps
    Hammerstrength lo rows
    140-10 rps
    180-6 rps stil learnin good form on these so dropt wt
    155-6 rps felt good squeeze on this whol set
    Hi cable rows
    200-8 rps
    200-8 rps
    200-6 rps
    Bent ovr rows
    135-6 rps
    145-6 rps felt like I was jerkn last couple so dropt wt
    135-6 rps
    Hypers 25 lbs 2 sets of 8
    Seated Gmornins 90 lbs 2 sets of 8 form sukt on thes
    In process of learnin proper form and lifts for back but pretty frikn pleased with 2days w/o
    And since I'm playin catch up wil prolly hit gym again this eve for ARMS.
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  2. #2
    Registered User rooster0210's Avatar
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    chest

    5 min on elliptical to get the blood flowing.
    Incline 2 w/u sets 130-12 rps
    155-6 rps
    165-4 rps
    160- 4 rps
    160-6 rps
    Flat bench
    175-3 rps
    170-5 rps
    170-5 rps
    175-4 rps
    Decline
    185-5 rps
    190-3 rps
    185-5 rps
    185-5 rps
    Too many ppl in the way on cables so
    Pec Dec
    100-10 rps
    120- 10 rps 3 times
    Jus getn used to Dec felt good burn the whole time.
    Couldn't get my son up today. On almost evry set felt like could got 1 more if had spotr.
    Thers a lot of up and down on my lbs. Instead of steady climb. Stil getn used to what wgt I should actually b workn out with .
    Over all felt dam good bout 2days w/o
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  3. #3
    Registered User rooster0210's Avatar
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    off

    Was off today. Took my lil blessing to the skating rink for her bday party. Had a blast!!!! Finally got in and settled bout an hour ago. Got a chance to do a lil research. Gonna start the 6 wks to sick arms routine 2moro. Routine SHOULD actually start Monday. But will drive to Kansas all nite 2moro nite then work 12 Monday. Usually would go w/o on my own that nite but 1st day on this rt requires a spotter. So guess ill get my boy yo n the morn get the first routine started.
    The 7 on 7 off schedule will really try to interrupt this **** but I gotta stay focused stay DETERMINED
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  4. #4
    Registered User rooster0210's Avatar
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    Doin this on the fly cause I 4got note book
    Leg press
    W/u 225 -15 rps
    315-10 rps
    365-9 rps
    365-9 rps
    LG ext
    120-8 rps
    125-9 rps
    130-10 rps
    Leg curls
    120-10 rps
    135-9 rps
    150-8 rps
    Fuuuuk leg day makes me dizzy
    I'm DONE
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  5. #5
    Registered User rooster0210's Avatar
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    back home

    After being snowed n @ the rig 4 days was frikn thrilled to get hone and ck @ the gym. Stil doin this 6 wk arm routine. Requires hi rep and I've been doin hi volume, so @ 1st I felt pretty puny with such low wgt. But definitely felt dam good burn on evry single set.
    Tri pushdowns
    W/u 70- 20 rps
    90-17 rps
    90-15 rps
    90-13 rps
    Skull krushers
    50-15 rps
    50-16 rps
    50-15 rps
    French press
    35-15 rps
    35-15 rps
    36-16 rps
    Incline dumbbell curl
    20-15 rps
    20-15 rps
    15-16 rps
    2 arm dmbl preacher
    15-15 rps
    15-15 rps
    15-15 rps
    Hammers
    20-15 rps
    20-15 rps
    20-15 rps
    Routine only allowed 1 min rest between sets so was done in 45 min.
    Went ahead and did a lil calves & abs
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  6. #6
    Registered User jonnyboy44's Avatar
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    Originally Posted by rooster0210 View Post
    After being snowed n @ the rig 4 days was frikn thrilled to get hone and ck @ the gym. Stil doin this 6 wk arm routine. Requires hi rep and I've been doin hi volume, so @ 1st I felt pretty puny with such low wgt. But definitely felt dam good burn on evry single set.
    Tri pushdowns
    W/u 70- 20 rps
    90-17 rps
    90-15 rps
    90-13 rps
    Skull krushers
    50-15 rps
    50-16 rps
    50-15 rps
    French press
    35-15 rps
    35-15 rps
    36-16 rps
    Incline dumbbell curl
    20-15 rps
    20-15 rps
    15-16 rps
    2 arm dmbl preacher
    15-15 rps
    15-15 rps
    15-15 rps
    Hammers
    20-15 rps
    20-15 rps
    20-15 rps
    Routine only allowed 1 min rest between sets so was done in 45 min.
    Went ahead and did a lil calves & abs
    Good solid start to your log
    Gotta love the pump from the high reps.
    My workout journal

    http://forum.bodybuilding.com/showthread.php?t=148017503&welcome=true
    http://www.myfitnesspal.com/food/diary/jonthetrain
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  7. #7
    Registered User rooster0210's Avatar
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    split

    AM
    Back.
    Weightd pull ups.
    On these I jus figure 160+ 20lbs etc
    W/u no wght 2 sets 12
    180-6 rps
    180-6 rps
    185-5 rps
    190-4 rps
    Hammer str. Lo rows
    140-8 rps
    180-8 rps
    180-8 rps
    200-6 rps
    Incline dumbell rows
    45-8 rps
    45-8 rps
    45-8 rps
    50-8 rps
    Cable rows
    120-8 rps
    120-7 rps
    120-7 rps
    Hypers
    25-10 rps
    25-13 rps
    25-11 rps
    Straight leg deadlifts
    105-10 rps 3 sets
    This morn went a lot betr since I read the article in bb.com for proper form.
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  8. #8
    Registered User rooster0210's Avatar
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    Originally Posted by jonnyboy44 View Post
    Good solid start to your log
    Gotta love the pump from the high reps.
    Thanx dude.
    Definitely love the pump. Last wk this routine had me doin high volume evn some negatives. But I'm more sore from yesterdays
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  9. #9
    Registered User rooster0210's Avatar
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    split part 2

    Legs
    Pm
    Squats
    185-10 rps
    235-7 rps
    235-8 rps
    255-6 rps
    Press
    290-8 rps
    290-10 rps
    340-8 rps
    Curls
    185-10 rps
    165-10 rps
    180-8 rps
    180-6 rps
    Ext
    105-8 rps
    120-8 rps
    120-8 rps
    120-6 rps
    Extremely exhausting day. Definitely question doin back and legs on same day.
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  10. #10
    Registered User rooster0210's Avatar
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    Arms
    Close grip EZbar curls
    30-25 rps
    40-23 rps
    35-25 rps
    Hi cable curls
    40-25 rps
    40-25 rps
    50-21 rps
    Standin cable curl (behind the back)
    50-25 rps
    50-20 rps
    50-20 rps
    Tricep dips
    20&18&16
    Rope overhead triceps
    50-22 rps
    40-20 rps
    30-20 rps
    Tri pushdowns
    50-20 rps
    50-23 rps
    50-23 rps
    This was done fairly quik . Program called for 1 min. rest between sets.
    Stil feeln the hemavol not wantn to leave decided to do some wrist curls.
    Couldn't write worth a flip after 1st set .
    Did supersets to failure.
    Palms up then palms down.
    40lbs 2 sets then 30lbs 3 sets
    Need to do some dign , find more 4arm w/o
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  11. #11
    Registered User rooster0210's Avatar
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    chest

    This was yesterdays w/o.
    Honestly sum of this was for the sake of ego.
    Phase 2 of this program bout to start. Had set goal 2 b able to w/o with 185 flat bench b4 ph2 got it just in time.
    Incline
    155x9 165x7 175x4 170x5 170x6
    Flat 170x7 185x4 180x5 180x4 165x8
    **Decline 200x4 185x5 185x5 185x6 185x5
    Cable x-ovr (layin on bench) 60x5 40x8 30x15 (incline) 40x7 40x6 30x13
    ** this was also an ego set. Yeah it was decline but it sure boosted my ego and confidence.
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  12. #12
    Registered User rooster0210's Avatar
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    shoulders

    Stil learning good form and feel on shoulders. Went wit hi rep .
    Barbell press
    60x20
    70x16
    70x14
    60x18
    Seated dbl
    25x15
    30x13
    25x15
    25x16
    Dumbell side laterals
    10x20
    10x18
    15x16
    15x12 pkt up 10s to make set of 20
    Dumbell rear
    15x15
    10x20
    10x16 thn moved to fly machin
    60x10
    50x14
    Barbell shrugs
    135x15
    185x10
    155x12 then went dbl
    35x20
    40x20
    Fwd lateral/ upright superset
    30x20
    30x20
    30x20
    Last 2 sets did 30 on fwd 10x pkt up 40 uprt 10x
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  13. #13
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    Lots of volume in here. Looking good man!
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  14. #14
    Registered User rooster0210's Avatar
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    Originally Posted by jdg76 View Post
    Lots of volume in here. Looking good man!

    Thanx bro. As u can c stil tryin to learn when is good 4 hi volume / vs hi rep.
    Getn ther pickin up lotsa good info in here
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  15. #15
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    Originally Posted by rooster0210 View Post
    Thanx bro. As u can c stil tryin to learn when is good 4 hi volume / vs hi rep.
    Getn ther pickin up lotsa good info in here
    You just gotta find what works for you. I like to switch things up. For instance one week on legs I may do heavy weight with 6-8 reps a set on squats then go high reps 15-20 on extensions and then following week switch it. Go lighter and do sets of 15 reps on squats then do heavier reps on extensions.
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  16. #16
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    Great log so far! keep up the good work
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  17. #17
    Squat Booty! MuscleMom's Avatar
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    You are doing some serious work in here!
    Samples? email samples@ergogenix.com

    ErgoSpecials!
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  18. #18
    SAyin all the right thing budman7811's Avatar
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    Cool man... Nice start. Can't wait to see your progress through out.
    Looking to save some money? ANDROFACTORY.COM coupon code BUDMAN..... you won't be sorry!
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  19. #19
    Registered User rooster0210's Avatar
    Join Date: Feb 2013
    Location: Overton, Texas, United States
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    Well after all the " atta boys" I kinda feel like s#!+ puttin in this log. Went to the gym in dodge when we got up here. Had 45 min to w/o . Excuses r like A holes.
    So anyway I just wasn't feelin it . Pretty much goi thru the motions .
    Legs
    Squats
    2 sts empty bar warm up
    235x8
    235x10
    235x10
    Ext
    95x10
    105x10e
    110x8
    Did 3 sts of curls .notebook says 185 & 195 but that doesn't sound right . So 2moro is arms all heavy . Negatives and rest pause . Better bring my A game
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  20. #20
    Registered User jdg76's Avatar
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    Man we all have down days. Just make'em up next time in the gym
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  21. #21
    Registered User rooster0210's Avatar
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    arms

    Don't know if it was guilt from last work out or this old man stack I started last wk. But I had a frikn killer work out today. Focus determination pump it was all ther today . And after learnin in here that I can use the smith for negatives when no spotter. Wasn't intimidated at all.
    Cloe grip negs
    135x6
    155x5
    165x4
    Close grip rest pause
    125x6
    125x6
    125x6-5-3
    French press
    60x6
    65x6
    65x6-60x5-55x5
    Tri pushdowns
    140x7
    140x7
    140x6-120x6-110x6
    Barbell curls negs
    100x3
    90x4
    90x4
    Rest pause
    70x6
    70x6
    60x6-3-3
    Incline curl
    25x7
    25x7
    25x6-20x4-15x4
    Preacher
    60x6
    55x8
    55x7-45x5-35x6
    Great
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  22. #22
    Registered User jdg76's Avatar
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    Nice workout man!! Looks like you made up for the previous
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  23. #23
    Registered User rooster0210's Avatar
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    disgusted

    The rig moved yesterday and really put me in a bind.we moved to coldwater,Ks. No anytime fitness within hr and half. Looked all over for local gym or weight room .NOTHIN!!!! I wouldn't mind so much but its not very temporary. Gonna b here at 4 months.
    I'm on a gain program so its gonna b really hard to figure out what to do 4 my 7 days @ work.
    I have adjustable dumbells barbell and ez curl. No bench. So this is what I figured out 4 yesterday.
    Push ups
    6 sets 25-30
    I did a st of diamond then reg. then wide. Repeat.
    Push ups feet inclined
    6 sets 20-25
    Alternated these also.
    Shoulders
    Dbl press
    25x16
    30x12
    30x12
    25x16
    Standin mil. press
    60x19
    70x16
    70x14
    70x11
    Dbl side laterals
    10x20
    10x17
    15x13
    15x13
    Dbl rear
    15x15
    15x14
    10x16
    15x8
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  24. #24
    Registered User jdg76's Avatar
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    Sometimes we just have to make due with what we have. Looks like you still pulled out a pretty good workout!!
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  25. #25
    Registered User rooster0210's Avatar
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    Oh yeah .Def. Got pretty dam sore 2.
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  26. #26
    Registered User rooster0210's Avatar
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    yesterday

    Arms.
    Frikn hated hsvin to substitute for no cables cause I've really been stickin to this arms routine . Got started and it really come thru.
    Concentration curls
    27x12
    27x10
    22x12
    Barbl curls
    40x20
    35x20
    30x20
    Preacher
    Did these squared against wall elbows slightly between knees
    30x15
    40x12
    45*13
    Standin dbl tri ext
    22x15
    22*15
    22*15
    Skull krushers
    45*15
    50*15
    55*15
    Bench dips
    25
    28
    24
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  27. #27
    Registered User rooster0210's Avatar
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    legs

    Squats
    175*18
    175*17
    175*19
    175*16
    Used cinder blocks stacked to make 2 steps hi.
    Usin 50lbs in each hand climbed the steps
    5 sets 20/25 reps
    Not sure what this is called.
    35lbs in each hand. Step forward (long) with 1 leg and then spring back up.
    Did 4 sets 15/20 reps.
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  28. #28
    Registered User rooster0210's Avatar
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    chest

    After workn 12 drivin 10 (i slept 5) was so excited to b home and close to a gym, we drove straight to gym. Started phase 2 of "killer chest w/o"
    Pec Dec
    Warm up 2 sets 50lbs x 30
    140*5
    120*6
    120*5
    120*4
    Flat bench drop set
    145*10
    135*9
    125*11
    115*13
    105*13
    1st time to do this w/o so will def. change wgt on next one
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  29. #29
    Registered User rooster0210's Avatar
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    yesterday

    Arms
    Close grip negs
    135*6
    155*6
    165*4
    Close grip
    125*10
    145*8
    145*8 rest pause 5 rest pause 5
    French press
    50*12
    65*7
    Drop set
    70*7 60*6 50*6
    Tri push downs
    150*8
    140*8
    Dropset
    140*7 120*6 110*6
    Barbell curls neg
    90*5
    90*4
    90*4
    Barbell curls
    70*6
    70*6
    60*6 rest pause 4 rest pause 3
    Incline dumbell curls
    25*8
    25*6
    Dropset
    25*6 20*5 10*6
    Preachers
    60*6
    60*6
    Dropset
    55*6 45*5 35*8
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  30. #30
    Registered User rooster0210's Avatar
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    back

    Warm up
    2 sets 12 pull up
    Pull ups
    185*6
    190*5
    190*5
    Ham str rows
    190*7
    190*6
    190*6
    Bt ovr rows
    135*8
    145*5
    145*5
    95*12
    Cable rows
    140*5
    120*8
    120*6
    Superset on ham str.
    Lo then hi
    90 lbs 3 sets 12
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