Thank you, Scott. This is a great routine. Wow, this heavy rotation is intense.
That's ok, Panzer. LOL
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11-04-2006, 09:33 AM #61
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11-04-2006, 05:00 PM #62
- Join Date: Mar 2006
- Location: Shawnee Mission, Kansas, United States
- Posts: 18,208
- Rep Power: 76955
Whee!
My triceps and delts were on fire tonight!
Time: 16:25 - 17:40
Bodyweight: ~173.5lbs
Incline Press
75 x 5
85 x 5
85 x 5
95 x 5
100 x 5
105 x 5
Close Grip Bench Press
85 x 5
95 x 5
115 x 5
115 x 5
120 x 5
Wow, this hit my tris hard. I'm keeping this exercise!
Dumbbell Shoulder Press
20 x 5
25 x 5
30 x 5
35 x 5
40 x 5
40 x 3
Wow, these felt incredibly light tonight! These lit up my delts fast.
Skull crushers - EZ curling bar
40 x 5
50 x 5
60 x 5
60 x 5
70 x 2
Holy crap! I didn't realize how much I could do on these. My tris were fried after these.
Dumbbell side laterals
15 x 5
17.5 x 5
20 x 5
20 x 5
22.5 x 3
Whee. These fried my delts for sure.
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11-04-2006, 05:22 PM #63
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11-04-2006, 05:23 PM #64
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11-04-2006, 10:06 PM #65Originally Posted by ossizen
Journal looks good man!
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11-04-2006, 10:42 PM #66
- Join Date: Mar 2006
- Location: Shawnee Mission, Kansas, United States
- Posts: 18,208
- Rep Power: 76955
Originally Posted by bigboy15
The triples on the isos were unintentional. Because I never knew what 85% of my max are on those. But I try to keep it at 80 - 90% of 1RM on my heavy days.
Bench Press 1RM: 140 (85% of which is 120 [rounded to the closest 5lbs)
Incline Press 1RM: 110 (85% is 95lbs)
DB Shoulder Press 1RM: ~50lbs (85% is 45lbs)
Skullcrushers 1RM: ~70lbs (85% is 60lbs)
DB Side Laterals 1RM: ~23lbs (85% is 20lbs)
So, I was doing at least 85% of my 1RM on most exercises this afternoon. My incline was at 91% of 1RM. DB shoulder press was at 80%.Last edited by ossizen; 11-04-2006 at 10:51 PM.
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11-05-2006, 08:47 AM #67
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11-05-2006, 09:04 AM #68
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11-05-2006, 11:08 AM #69
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11-05-2006, 11:15 AM #70
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11-05-2006, 12:22 PM #71
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11-05-2006, 12:25 PM #72
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11-05-2006, 04:34 PM #73
- Join Date: Mar 2006
- Location: Shawnee Mission, Kansas, United States
- Posts: 18,208
- Rep Power: 76955
My legs got destroyed tonight! I could barely walk out of the gym tonight.
Time: 16:00 - 17:12
Gym Bodyweight: ~174.0lbs
Back Squats
95 x 5
115 x 5
135 x 5
160 x 4
160 x 3
These felt heavy this afternoon.
Stiff-leg Deadlifts
135 x 5
135 x 5
Romanian Deadlifts
165 x 5
185 x 5
185 x 5
I switched to RDLs on my 3rd set from SLDLs. My form was closer to RDLs than SLDL's. These slammed my hamstrings hard.
Barbell Good Mornings
45 x 10
95 x 5
95 x 5
95 x 2
My hamstrings were burning after my 2nd set. They were burning so much so, I had to end with my 4th set. They were pumped too.
Barbell calf raises - on a 4 inch block
135 x 5
185 x 5
185 x 5
205 x 5
225 x 5
Wow! These gave me a great stretch. Another burn in my calves after these!
Hanging leg raises
BW x 10
BW + 25 x 5
BW + 25 x 5
BW + 35 x 2
I used the dip belt to hang plates from it and held the plates between my legs while pulling up with them. I initially tried holding a DB between my ankles, but it didn't feel right.
I also used these sleeves/loops hanging off the pullup bar to put my arms in.
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11-06-2006, 03:59 PM #74
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11-06-2006, 04:00 PM #75
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11-06-2006, 04:02 PM #76
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11-06-2006, 04:37 PM #77
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11-06-2006, 07:14 PM #78
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11-06-2006, 07:44 PM #79
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11-06-2006, 07:52 PM #80
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11-06-2006, 08:45 PM #81
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11-06-2006, 09:14 PM #82
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11-07-2006, 06:15 PM #83
good lookin workouts bro. strong on the RDLs. perhaps try cable laterals if you are havin some trouble increasin the weight on DB laterals. always felt they were easier to progress on and easier on the joints. plus constant tension throughout the movement.
Best Raw USAPL Competition Lifts
S - 415
B - 315
D - 540
Total - 1245
Training Log
http://forum.bodybuilding.com/showthread.php?t=153130001&p=1052251991#post1052251991
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11-07-2006, 06:55 PM #84
as far as steady progression goes on laterals it takes forever after a certain point so what i would do is go heavier than you normally would and use a little body english to get your desired reps. do this for a while then go back to the weight you were using and i can almost guarantee you, that you will get more reps.
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11-07-2006, 07:18 PM #85
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11-07-2006, 08:06 PM #86
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11-08-2006, 06:32 PM #87
- Join Date: Mar 2006
- Location: Shawnee Mission, Kansas, United States
- Posts: 18,208
- Rep Power: 76955
Bodyweight: 172lbs
Time: 17:50 - 19:15
Deadlifts
135 x 10 (Conventional)
185 x 8 (Conventional)
185 x 8(Sumo)
185 x 8 (Conventional)
185 x 2 (Sumo)
These felt good. I like changing my deadlift styles like this tonight. I scraped my right shin open after my 4th set. It didn't bother me. Just abit of blood streaming down my right leg.
Pullups
BW x 8 (Hammer grip)
BW x 5 (Hammer grip)
BW x 2 (Wide grip)
BW + 10 x 3 (Hammer grip)
BW + 10 x 2 (Hammer grip)
These kinds of switch-ups slammed my middle middle back and traps hard.
Chest Supported T-Bars
45 x 10
70 x 10
70 x 8
70 x 6
70 x 5
Incline DB Rows
20 x 10
20 x 10
22.5 x 8
22.5 x 10
27.5 x 10
Nice. I could have done more than 27 1/2 lbs, but I was quite tired. I could have gotten 30lbs at least if I was fresh.
Standing BB curls
40 x 10
50 x 10
Jeez... light as hell! I was just messing around while waiting for the preacher bench. I was getting vascular in both arms with these curls.
Seated Preacher Curls - EZ curling bars
50 x 12
60 x 5
I took these nice and slow. Yikes... very hard this way! My biceps got pumped hard. It was hard to move my arms for a few minutes after these.
Decline Situps
BW x 20
BW x 6
BW + 25 x 5
I was exhausted by the time I got to these.
Time to eat!
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11-08-2006, 07:02 PM #88
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11-08-2006, 07:04 PM #89
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11-09-2006, 12:38 AM #90
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