[QUOTE=InternetTuffGuy;1313681781]Impressive benching AJ. The volume you put in each session is great. Do those sessions take very long?[/QUOTE]
The time of workout is in the log, horshack. 1 hour 15 minutes for that particular chest session.
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[QUOTE=InternetTuffGuy;1313681781]Impressive benching AJ. The volume you put in each session is great. Do those sessions take very long?[/QUOTE]
The time of workout is in the log, horshack. 1 hour 15 minutes for that particular chest session.
Week 10
Day 4 (Cardio)
Pre-Workout: None
5k run (on treadmill)
Post-workout: ProMera Sports - Gluta Blast (2 scoops Mandarin flavor)
Time of workout: 40 minutes (treadmill program has a warm-up walk and cool-down walk built into it).
Other supps: Fish Oil/Omega-3's (3 soft gels) and a Multi-vitamin
Went for a run in the snow yesterday. Not sure I'll keep that up this year though if it's gonna be anything like last year. May have to suck it up and buy a treadmill. At least we don't live in Buffalo.
Yeah in my younger days I would tough it out running in the cold and snow. But doing it now would just be asking for injury or illness. Can't risk it. We got our treadmill about 2 and a half years ago and it has got a lot of use between the wife and I. It was like $800 with a 3 year warranty. Haven't had any problems with it. Had the belt replaced but that was just wear and tear, and warrantied anyway. Nordic Track brand.
Week 10
Day 5 (secondary chest/ab day)
Pre-Workout: None
Decline Bench Press (barbell)
265x12
265x12
265x12
Close-grip Bench Press (barbell)
210x12
210x12
210x12
Leg raises (while hanging from pull-up bar)
3 sets of 20
Post-workout: ProMera Sports - Gluta Blast (2 scoops Mandarin flavor)
Time of workout: 25 minutes
Other supps: Fish Oil/Omega-3's (3 soft gels) and a Multi-vitamin
Week 10
Day 6 (Cardio)
Pre-Workout: None
5k run (on treadmill)
Post-workout: ProMera Sports - Gluta Blast (2 scoops Mandarin flavor)
Time of workout: 40 minutes (treadmill program has a warm-up walk and cool-down walk built into it).
Other supps: Fish Oil/Omega-3's (2 soft gels) and a Multi-vitamin
Week 11
Day 1 (Shoulders/Biceps)
(Going to lay off of barbell OHP and dumbbell curls until my arm is right. Some kind of strain in my left bi. Those seem to be the only lifts that bother it for some reason).
Pre-Workout: ProMera Sports - Amino-Tren (2 scoops Blue Raspberry flavor)
Seated Military Press (dumbbell)
60x12
60x12
60x12
Standing barbell curls (EZ bar)
115x10
115x10
115x10
Upright Row (EZ bar)
180x10
180x10
180x10
Pull-ups
3 sets of 10
Trunk Rotators (with 45 pound plate)
3 sets of 50
Resistance Tube bands-Bent over row
3 sets of 15
Post-workout: ProMera Sports - Gluta Blast (2 scoops Mandarin flavor)
Time of workout: 1 hour
Other supps: Fish Oil/Omega-3's (3 soft gels) and a Multi-vitamin
Week 11
Day 2 (Chest)
Pre-Workout: ProMera Sports - Amino-Tren (2 scoops Blue Raspberry flavor)
Flat Bench Press (barbell)
305x5
305x5
320x3
320x3
Flat Bench Press (dumbbell)
60x12
60x12
60x12
Incline Bench Press (barbell)
260x5
260x5
275x3
275x3
Incline Bench Press (dumbbell)
60x12
60x12
60x12
Dips
3 sets of 20
Raised push-ups
3 sets of 20
Weighted Decline sit-ups (with 45 pound plate)
3 sets of 25
Resistance Tube bands-Butterflies
3 sets of 15
Resistance Tube bands-Pulls
3 sets of 15 (each arm)
Post-workout: Phase8 (1 scoop vanilla flavor) and ProMera Sports - Gluta Blast (2 scoops Mandarin flavor)
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (3 soft gels) and a Multi-vitamin
Damn that's a crap load of pressing.
What percentage of max are using for all that volume?
[QUOTE=Korr;1315942001]Damn that's a crap load of pressing.
What percentage of max are using for all that volume?[/QUOTE]
Thanks for checking out my journal, Korr.
Weeks 11 and 12 are the final and heaviest weeks of my 12 week cycle. I like to bench as much as I know I safely can (for 3-5 reps) w/o a spotter (since I am a home gym guy who lifts alone). I know I won't have problems with 320x3.
As for the volume, when I am doing higher weight/lower reps like this, the dips and pushups afterwards don't even fatigue me--I could probably add 5 more reps to both. But earlier in my cycle when I am doing 12 and 8 rep sets of benching beforehand--I struggle to get to 15 reps for my dips and raised pushups.
For my next cycle, I think I am going to go back to more of a core lift-based lifting program. Less volume and less repetitive motion stuff. This is pretty much the closest thing to a "bodybuilder's workout" I have ever done. I come from an Olympic lifting/football player lifting background.
Week 11
Day 3 (Accessory Day)
Pre-Workout: ProMera Sports - Amino-Tren (2 scoops Blue Raspberry flavor)
Triceps Kickbacks (dumbbell)
45x10 (each arm)
45x10 (each arm)
45x10 (each arm)
Single arm tricep pulley
50x12 (each arm)
50x12 (each arm)
50x12 (each arm)
Shoulder shrugs (barbell)
275x15
275x15
275x15
Shoulder shrugs (dumbbell)
60x25
60x25
60x25
Pull-ups (hammer-grip)
3 sets of 10
Resistance Tube bands-Lateral raises
3 sets of 15
Resistance Tube bands-Behind head triceps extensions
3 sets of 15
Behind head triceps extensions (dumbbell)
60x15
60x15
60x15
Leg raises (while hanging from pull-up bar)
3 sets of 20
Post-workout: ProMera Sports - Gluta Blast (2 scoop Mandarin flavor)
Time of workout: 1 hour
Other supps: Fish Oil/Omega-3's (3 soft gels) and a Multi-vitamin
Week 11
Day 4 (Cardio)
Pre-Workout: None
5k run (on treadmill)
Post-workout: ProMera Sports - Gluta Blast (2 scoops Mandarin flavor)
Time of workout: 40 minutes (treadmill program has a warm-up walk and cool-down walk built into it).
Other supps: Fish Oil/Omega-3's (3 soft gels) and a Multi-vitamin
Week 11
Day 5 (secondary chest/ab day)
Pre-Workout: None
Decline Bench Press (barbell)
265x12
265x12
265x12
Close-grip Bench Press (barbell)
210x12
210x12
210x12
Leg raises (while hanging from pull-up bar)
3 sets of 20
Post-workout: ProMera Sports - Gluta Blast (2 scoops Mandarin flavor)
Time of workout: 25 minutes
Other supps: Fish Oil/Omega-3's (3 soft gels) and a Multi-vitamin
Week 11
Day 6 (Cardio)
Pre-Workout: None
5k run (on treadmill)
Post-workout: ProMera Sports - Gluta Blast (2 scoops Mandarin flavor)
Time of workout: 40 minutes (treadmill program has a warm-up walk and cool-down walk built into it).
Other supps: Fish Oil/Omega-3's (3 soft gels) and a Multi-vitamin
Week 12
Day 1 (Shoulders/Biceps)
(Still laying off barbell OHP for now, and going lighter on dumbbell curls because of on-going soreness in left arm).
Pre-Workout: ProMera Sports - Amino-Tren (2 scoops Blue Raspberry flavor)
Seated Military Press (dumbbell)
60x12
60x12
60x12
Standing barbell curls (EZ bar)
115x10
115x10
115x10
Standing dumbbell curls
45x10
45x10
45x10
Hammer curls (dumbbell)
35x10
35x10
35x10
Upright Row (EZ bar)
180x10
180x10
180x10
Pull-ups
3 sets of 10
Trunk Rotators (with 45 pound plate)
3 sets of 50
Resistance Tube bands-OHP
3 sets of 15
Resistance Tube bands-Bent over row
3 sets of 15
Resistance Tube bands-bicep curls
3 sets of 15
Post-workout: ProMera Sports - Gluta Blast (2 scoops Mandarin flavor)
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (3 soft gels) and a Multi-vitamin
Sucks about the left arm AJ. Hasn't seemed to slow you down too much though. Good to see.
[QUOTE=mirroroferised;1317457311]Sucks about the left arm AJ. Hasn't seemed to slow you down too much though. Good to see.[/QUOTE]
It's either a strain or tennis elbow (or both). I've had the same thing before with my right arm in the past. Just hurts when curling heavy and OHP heavy.
I need a good deload/break. I don't think I have taken a week off of lifting in a couple years. Wrapping up this 12 week cycle this week and then taking a cardio-only week I think. Then come back with a changed-up lifting regime afterwards. More core lifts and less repetitive motion stuff.
Beast-Mode'd today.
Week 12
Day 2 (Chest)
Pre-Workout: ProMera Sports - Amino-Tren (2 scoops Blue Raspberry flavor)
[b]Flat Bench Press (barbell)
310x5
310x5
325x3
325x3[/b]
Flat Bench Press (dumbbell)
60x12
60x12
60x12
[b]Incline Bench Press (barbell)
265x5
265x5
280x3
280x3[/b]
Incline Bench Press (dumbbell)
60x12
60x12
60x12
Dips
3 sets of 20
Raised push-ups
3 sets of 20
Weighted Decline sit-ups (with 45 pound plate)
3 sets of 20
Trunk Rotators (with 45 pound plate)
3 sets of 50
Resistance Tube bands-Butterflies
3 sets of 15
Resistance Tube bands-Pulls
3 sets of 15 (each arm)
Post-workout: Phase8 (1 scoop vanilla flavor) and ProMera Sports - Gluta Blast (2 scoops Mandarin flavor)
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (3 soft gels) and a Multi-vitamin
I'd say that's a pretty good description of beast mode, heavy bench there.
[QUOTE=yaaar;1317782821]I'd say that's a pretty good description of beast mode, heavy bench there.[/QUOTE]
12th week of a 12 week cycle. I've definitely gained some chest strength the last 11 weeks. I didn't used to like to do more than 315 for my last set (because I don't have a spot), but that 3 and a quarter went up no problem.
Week 12
Day 3 (Accessory Day)
Arm injury was feeling a bit better today, so elected to do lateral and front raises again (albeit very light).
Pre-Workout: ProMera Sports - Amino-Tren (2 scoops Blue Raspberry flavor)
Triceps kickbacks (dumbbell)
40x10 (each arm)
40x10(each arm)
40x10 (each arm)
Lateral raises (dumbbell)
40x10
40x10
40x10
Single arm tricep pulley
50x12 (each arm)
50x12 (each arm)
50x12 (each arm)
Shoulder shrugs (barbell)
275x15
275x15
275x15
Shoulder shrugs (dumbbell)
60x25
60x25
60x25
Pull-ups (hammer-grip)
3 sets of 10
Front raises (dumbbell)
25x10 (each arm)
Resistance Tube bands-Behind head triceps extensions
3 sets of 15
Behind head triceps extensions (dumbbell)
60x15
60x15
60x15
Post-workout: ProMera Sports - Gluta Blast (2 scoop Mandarin flavor) and Phase8 (1 scoop Vanilla flavor)
Time of workout: 1 hour and 5 minutes
Other supps: Fish Oil/Omega-3's (3 soft gels) and a Multi-vitamin
Week 12
Day 4 (Cardio)
Pre-Workout: None
5k run (on treadmill)
Post-workout: ProMera Sports - Gluta Blast (2 scoops Mandarin flavor)
Time of workout: 40 minutes (treadmill program has a warm-up walk and cool-down walk built into it).
Other supps: Fish Oil/Omega-3's (3 soft gels) and a Multi-vitamin
Week 12
Day 5 (secondary chest/ab day)
Pre-Workout: None
Decline Bench Press (barbell)
265x12
265x12
265x12
Close-grip Bench Press (barbell)
210x12
210x12
210x12
Leg raises (while hanging from pull-up bar)
3 sets of 20
Post-workout: ProMera Sports - Gluta Blast (2 scoops Mandarin flavor)
Time of workout: 25 minutes
Other supps: Fish Oil/Omega-3's (3 soft gels) and a Multi-vitamin
Week 12
Day 6 (Cardio)
Pre-Workout: None
5k run (on treadmill)
Post-workout: ProMera Sports - Gluta Blast (2 scoops Mandarin flavor)
Time of workout: 40 minutes (treadmill program has a warm-up walk and cool-down walk built into it).
Other supps: Fish Oil/Omega-3's (3 soft gels) and a Multi-vitamin
Deloading this week.
Bench vid from this morning.
[youtube]f68NvECArZc[/youtube]
Taking this week off of lifting, before starting a new 12 week cycle/new lifting routine next week.
Still doing my cardio this week though if only to "get my fix".
5k run (on treadmill)
Time of workout: 40 minutes (treadmill program has a warm-up walk and cool-down walk built into it).
Other supps: Fish Oil/Omega-3's (3 soft gels) and a Multi-vitamin
Another 5k on the treadmill today. Supposed to be my week off of lifting, but I'd be lying if I said I didn't at least mess around with some weights a little before my run. :D
Did another 5k run on the treadmill yesterday (3rd one of my off-week). Back in the saddle again with lifting kicking off a whole new cycle this morning. New modified workout to incorporate my new Swiss bar. Really like the variety it adds. Weights will look a bit odd with the Swiss bar, since this bar weighs 33 pounds instead of the traditional 45.
[b]Week 1
Day 1 (Shoulders/Biceps)[/b]
Pre-Workout: N.O. X-Plode (2 scoops Grape flavor)
Overhead Press (w/33 pound Swiss bar)
133x12
133x12
148x8
148x8
Overhead Press (dumbbells)
50x10
50x10
50x10
Preacher Curls (EZ bar)
115x8
115x8
115x8
Dumbbell Curls
45x9
45x9
45x9
Barbell Curls (w/33 pound Swiss Bar)
93x10
93x10
93x10
Pull-ups (hammer-grip)
3 sets of 10
Trunk Rotators (with 45 pound plate)
3 sets of 50
Reverse Curls (EZ bar)
75x10
75x10
75x10
Resistance Tube bands-OHP
3 sets of 15
Resistance Tube bands-Bent over row
3 sets of 15
Resistance Tube bands-bicep curls
3 sets of 15
Post-workout: Phase8 (1 scoop vanilla flavor)
Time of workout: 1 hour and 30 minutes
Other supps: Fish Oil/Omega-3's (3 soft gels) and a Multi-vitamin
Pic w/new Swiss Bar:
[IMG]http://i60.tinypic.com/2vmv9cz.jpg[/IMG]
Week 1
Day 2 (Chest)
Pre-Workout: None
Flat Bench Press (barbell)
260x12
260x12
275x8
275x8
Flat Bench Press (dumbbell)
60x12
60x12
60x12
Incline Bench Press (barbell)
185x12
185x12
200x8
200x8
Incline Bench Press (dumbbell)
60x12
60x12
60x12
Dips
3 sets of 20
Raised push-ups
3 sets of 20
Weighted Decline sit-ups (with 45 pound plate)
3 sets of 20
Trunk Rotators (with 45 pound plate)
3 sets of 50
Resistance Tube bands-Butterflies
3 sets of 15
Resistance Tube bands-Pulls
3 sets of 15 (each arm)
Post-workout: Phase8 (1 scoop vanilla flavor)
Time of workout: 1 hour and 20 minutes
Other supps: Fish Oil/Omega-3's (3 soft gels) and a Multi-vitamin
Week 1
Day 3 (Accessory Day)
Pre-Workout: N.O. X-plode (1.5 scoops Grape flavor)
Upright Row (EZ bar)
175x10
175x10
175x10
Bent Over Rows (Swiss bar)
123x10
123x10
123x10
Triceps Kickbacks (dumbbell)
45x10 (each arm)
45x10 (each arm)
45x10 (each arm)
Single arm tricep pulley
50x12 (each arm)
50x12 (each arm)
50x12 (each arm)
Shoulder shrugs (barbell)
275x15
275x15
275x15
Shoulder shrugs (dumbbell)
60x25
60x25
60x25
Pull-ups
3 sets of 10
Front Raises (Swiss bar)
83x10
83x10
83x10
Resistance Tube bands-Behind head triceps extensions
3 sets of 15
Behind head triceps extensions (dumbbell)
60x15
60x15
60x15
Post-workout: Phase8 (1 scoop vanilla flavor)
Time of workout: 1 hour and 5 minutes
Other supps: Fish Oil/Omega-3's (3 soft gels) and a Multi-vitamin