Quads, Delts, Back, etc...
warm up - Express version:
- Klokov presses, 2 x 10
- pull ups, 1 x 10
- chins, 1 x 5
- overhead squats, 1 x 10
- push ups against Oly bar, 1 x 10
- bench dips, 1 x 10
DELTS
Standing overhead presses
bar x 10 wu
95 x 5
115 x 5
135 x 5
----------- 5 x 5s
165 x 5
165 x 5
165 x 5
165 x 5
165 x 5
QUADS
Front squats (in rack; using belt + crossed grip; no wraps)
bar x 10 wu
135 x 5
185 x 5
225 x 5
----------- 5 x 5s
255 x 5
255 x 5
255 x 5
255 x 5
255 x 5
After holding steady for two cycles, I finally managed all of the reps on the last 2 sets
BACK
BB rows
bar x 10 wu
185 x 10
245 x 5
----------- 5 x 5s
275 x 5
275 x 5
275 x 5
275 x 5
275 x 5
Additional BBer/ASSISTANCE WORK
Single arm bentover laterals
70 x 10
85 x 8
95 x 6
Reverse curls
70 x 10
80 x 8
90 x 6
DB front raises - no rest
30 x 10
35 x 8
40 x 6
Impressions:
|
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03-13-2013, 04:18 PM #5671
- Join Date: Nov 2008
- Location: Washington, District Of Columbia, United States
- Age: 55
- Posts: 7,398
- Rep Power: 26943
Strength Phase: Week 3, Day 1
"First train the mind, then the body."
Made from all-natural products since 1968...no gear, no HRT, no prohormones.
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03-13-2013, 04:21 PM #5672
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03-13-2013, 04:55 PM #5673
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03-13-2013, 07:04 PM #5674
- Join Date: Nov 2008
- Location: Washington, District Of Columbia, United States
- Age: 55
- Posts: 7,398
- Rep Power: 26943
Yeah, I'm probably a better bodybuilder for coming back to the 5x5 scheme on a regular basis.
Had to lulz at the duct tape. Indeed, it can be used for far more than taping around Chuck Taylors or hi-top Vans with holes in the soles."First train the mind, then the body."
Made from all-natural products since 1968...no gear, no HRT, no prohormones.
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03-14-2013, 07:22 AM #5675No brain, no gain.
"The fitness and nutrition world is a breeding ground for obsessive-compulsive behavior. The irony is that many of the things people worry about have no impact on results either way, and therefore aren't worth an ounce of concern."--Alan Aragon
Where the mind goes, the body follows.
Ironwill Gym:
https://forum.bodybuilding.com/showpost.php?p=629719403&postcount=3388
Ironwill2008 Journal:
https://forum.bodybuilding.com/showthread.php?t=157459343&p=1145168733
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03-15-2013, 09:43 AM #5676
- Join Date: Nov 2008
- Location: Washington, District Of Columbia, United States
- Age: 55
- Posts: 7,398
- Rep Power: 26943
Strength Phase: Week 3, Day 3
Chest, Hams, etc...
It may not be today...
It may not be tomorrow...
...but he is coming.
There is no time to waste.
warm up:- standing DB presses, 1 x 15
- DB squats, 1 x 10
- DB RDLs, 1 x 10
- standing DB curls, 1 x 10
- pull ups, 1 x 10
- dips, 1 x 10
- hyperextensions, 1 x 10
- knee extensions, 1 x 10
- lying leg curls, 1 x 15
HAMS
Sumo deads (on platform; with belt and wraps)
225 x 5
315 x 5
----------- 5 x 5s
365 x 5
365 x 5
365 x 5
365 x 5
365 x 5
CHEST
Bench press --- using doubled red bands, high tension
bar x 5
45 - 90 x 5
115 - 205 x 5
155 - 245 x 5
----------- 5 x 5s
180 - 265 x 5 --- +5 lbs
180 - 265 x 5
180 - 265 x 5
180 - 265 x 5
180 - 265 x 5
So what do you know...progress on the bench, huh? Well, that's new and different...
BICEPS
BB curls
45 x 10
85 x 6
105 x 5
----------- 5 x 5s
110 x 5
110 x 5
110 x 5
110 x 5
110 x 5
Backed off just a little bit here as a preemptive strike against bicep tendon issues.
Additional BBer/ASSISTANCE WORK
DB Clean & Press
70 x 3
70 x 3
70 x 3
Seated machine flyes (stack weight)
130 x 10
145 x 10
160 x 8
Peak contraction technique with 2 sec holds
Recumbent calf raises (knees in extension)
150 x 20
170 x 15
190 x 15
210 x 13
Impressions:
"First train the mind, then the body."
Made from all-natural products since 1968...no gear, no HRT, no prohormones.
-
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03-15-2013, 09:45 AM #5677
- Join Date: Nov 2008
- Location: Washington, District Of Columbia, United States
- Age: 55
- Posts: 7,398
- Rep Power: 26943
-
03-15-2013, 09:56 AM #5678
Looking strong as always, workouts showing strong intensity. 5x5, I just started doing that on DL's about a month ago, for me it seems to help me lift heavier while maintaining proper form throu out the set. Have a good weekend.
Consistency = WIN
I can do everything through him who gives me strength. Phil 4:13
David
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03-15-2013, 02:09 PM #5679
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03-15-2013, 02:42 PM #5680
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03-15-2013, 03:32 PM #5681
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03-15-2013, 06:31 PM #5682
- Join Date: Nov 2008
- Location: Washington, District Of Columbia, United States
- Age: 55
- Posts: 7,398
- Rep Power: 26943
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03-15-2013, 08:05 PM #5683
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03-16-2013, 06:35 AM #5684
- Join Date: Nov 2008
- Location: Washington, District Of Columbia, United States
- Age: 55
- Posts: 7,398
- Rep Power: 26943
Thanks. The shoulder is okay; no strain was felt in that workout to perhaps the very last rep of the last set. My lower back on the other hand is fair sore right now. I had been transitioning among Jeffs, RDLs, and Sumos while tweaking my hamstring routine, so my body may not have been fully prepared for the volume of that 5x5 on the platform.
"First train the mind, then the body."
Made from all-natural products since 1968...no gear, no HRT, no prohormones.
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03-16-2013, 06:45 AM #5685
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03-16-2013, 08:15 AM #5686No brain, no gain.
"The fitness and nutrition world is a breeding ground for obsessive-compulsive behavior. The irony is that many of the things people worry about have no impact on results either way, and therefore aren't worth an ounce of concern."--Alan Aragon
Where the mind goes, the body follows.
Ironwill Gym:
https://forum.bodybuilding.com/showpost.php?p=629719403&postcount=3388
Ironwill2008 Journal:
https://forum.bodybuilding.com/showthread.php?t=157459343&p=1145168733
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03-16-2013, 08:23 AM #5687
- Join Date: Nov 2008
- Location: Washington, District Of Columbia, United States
- Age: 55
- Posts: 7,398
- Rep Power: 26943
-
03-17-2013, 11:07 AM #5688
- Join Date: Nov 2008
- Location: Washington, District Of Columbia, United States
- Age: 55
- Posts: 7,398
- Rep Power: 26943
Strength Phase: Week 3, Day 5
Quads, Delts, Back, etc...
warm up:- standing DB presses, 1 x 15
- DB squats, 1 x 10
- DB RDLs, 1 x 10
- standing DB curls, 1 x 10
- pull ups, 1 x 10
- dips, 1 x 10
- hyperextensions, 1 x 10
- knee extensions, 1 x 10
- lying leg curls, 1 x 15
DELTS
Standing overhead presses
bar x 10 wu
----------- 5 x 5p
100 x 5
135 x 5
165 x 5
175 x 5
185 x 5
Last few reps were touch and go. My charter mission is to challenge myself, and I did that. Now, the brain takes over and figures out the best way forward. To my way of thinking, that means perhaps backing off by about 5 lbs or so and gaining better control at the top of the progression.
QUADS
Front squats (in rack; using belt + crossed grip; no wraps)
bar x 10 wu
----------- 5 x 5p
135 x 5
185 x 5
225 x 5
250 x 5
275 x 5
Holding here was wise, I can use a little more time at this load before going beyond the current 5x5 PR.
BACK
BB rows
bar x 10 wu
----------- 5 x 5p
135 x 5
185 x 5
225 x 5
275 x 5
300 x 5
Additional BBer/ASSISTANCE WORK & general Bastardization...
A bit more work in this section (relative to the main work) than usual; I had some time today, and was in the mood to train...
Single arm bentover laterals
75 x 10
90 x 8
100 x 6
Recumbent calf raise machine (stack weight)
170 x 15
190 x 15
210 x 15
Cable front raises - superset with calf work
35 x 10
35 x 10
35 x 10
Reverse wrist curls
60 x 10
60 x 10
60 x 10
Isometric barbell holds
225 @ 10 sec x 4
315 @ 10 sec x 4
315 @ 12 sec x 2 (mixed grip, last set only)
Impressions:
The WTF? Gym Moment of the Day:
MHL...casting a shadow in the mirror lanes of fitness boys,
cardio bunnies, and 'functional' trainers since 1991..."First train the mind, then the body."
Made from all-natural products since 1968...no gear, no HRT, no prohormones.
-
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03-18-2013, 08:21 AM #5689
Workouts are an inspiration for me to try harder and keep going, thanks for all the kind words too MH!!
[][][]ProMera Sports Rep[][][]
Buy any PromeraSports product automatically receive a 25% discount at checkout!!
Subscribe to Cret-Nation Community
http://forum.bodybuilding.com/showthread.php?t=159699471
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Come in and check out my log!!
http://forum.bodybuilding.com/showthread.php?t=147818213&pagenumber=
This is the man if you want a coach!!
bodyspace.bodybuilding.com/bigwade800/
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03-18-2013, 08:58 AM #5690
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03-18-2013, 02:45 PM #5691
- Join Date: Nov 2008
- Location: Washington, District Of Columbia, United States
- Age: 55
- Posts: 7,398
- Rep Power: 26943
Hey, thank, man. And BTW, it's easy to offer up praise in your journal given the all of the hard work that you've been putting in.
Hey, just around the corner from 'Beastmode Park' is an 'Urgent Care for Gym Idiots' clinic. So, I'm mindful of the neighborhood I travel these days..."First train the mind, then the body."
Made from all-natural products since 1968...no gear, no HRT, no prohormones.
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03-18-2013, 06:13 PM #5692
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03-18-2013, 06:37 PM #5693
- Join Date: Nov 2008
- Location: Washington, District Of Columbia, United States
- Age: 55
- Posts: 7,398
- Rep Power: 26943
Hmm, that would be much like a Prius trying to chase down a Lamborghini, but you gotta' try, right? Let's just say that if I ever train with that guy, I will have to restrict our workout to, like, three lifts (maybe rows, pink DB wrist curls, and the tibialis anterior machine). Anything beyond that would be potentially career-ending.
"First train the mind, then the body."
Made from all-natural products since 1968...no gear, no HRT, no prohormones.
-
03-22-2013, 04:34 AM #5694
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03-23-2013, 07:23 AM #5695
- Join Date: Nov 2008
- Location: Washington, District Of Columbia, United States
- Age: 55
- Posts: 7,398
- Rep Power: 26943
Strength Phase: Week 3, Day 7
Chest, Hams, etc...
It's been so busy at work, that I even forgot what the hell I was slated to do for this workout (a rarity for me). Once I realized that I had to pull from the floor, I got my head into the game in quick order...
warm up:- standing DB presses, 1 x 15
- DB squats, 1 x 10
- DB RDLs, 1 x 10
- standing DB curls, 1 x 10
- pull ups, 1 x 10
- dips, 1 x 10
- hyperextensions, 1 x 10
- knee extensions, 1 x 15
- lying leg curls, 1 x 10
HAMS
Sumo deads (on platform; with belt and wraps)
----------- 5 x 5p
135 x 5
225 x 5
315 x 5
365 x 5
405 x 5
CHEST -
Bench press --- using doubled red bands, high tension
bar x 5
----------- 5 x 5p
45 - 90 x 5
115 - 205 x 5
155 - 245 x 5
175 - 265 x 5
190 - 280 x 5
BICEPS
BB curls
bar x 10
----------- 5 x 5p
75 x 5
95 x 5
105 x 5
115 x 5
125 x 4
Additional BBer/ASSISTANCE WORK and general Bastardization...
Seated machine flyes
130 x 10
145 x 10
160 x 8
Using 2 sec holds at peak contraction each rep
Leaning laterals
50 x 10
50 x 10
50 x 10
Machine Preacher curls - no rest
110 x 8
95 x 7
80 x 7
Impressions:
The WTF? Gym Moment of the Day:
If you do an ENTIRE set of curls with your head turned to the left just to watch yourself in the mirror
then I do not want to know you.
no, we can't go grab a beer after the big game,
we can't talk sh!t while out to grab some post-workout carnage,
and we certainly cannot workout together sometime...
when this bastard meets his fate, gets what's coming to him, and leaves this life behind
I will be a sentry at my post near the rusted iron gates in the sky
soon enough, you will meet your fate too, and we will cross paths again
eager to enter the Iron Kingdom in a venerated world beyond worlds
you will cry, "...remember me? we used to slay the iron together back in the day..."
and I will cast a steely glare in your direction, dismiss you with a wave and say,
"I never knew you. depart from me, ye that work iniquity..."
And with that, you shall be cast unto a cauldron of hot yoga and deflated physioballs
never again allowed to curl in the squat rack in this world or the next.Last edited by mharrislove; 03-23-2013 at 07:30 AM.
"First train the mind, then the body."
Made from all-natural products since 1968...no gear, no HRT, no prohormones.
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03-23-2013, 07:25 AM #5696
- Join Date: Nov 2008
- Location: Washington, District Of Columbia, United States
- Age: 55
- Posts: 7,398
- Rep Power: 26943
-
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03-23-2013, 09:03 AM #5697
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03-24-2013, 05:40 AM #5698
- Join Date: Nov 2008
- Location: Washington, District Of Columbia, United States
- Age: 55
- Posts: 7,398
- Rep Power: 26943
Hey, thanks for the co-sign, man. Given your gym experiences - you KNOW.
Anyway, you may recall that I have a busted up low back (since the 90's). So, the sumo style lends itself to a leg-dominant pull. I still feel some low back strain with the lift, but not as much as with standard DLs. It sucks, but it doesn't suck too bad since I'm more a BBer, than a PLer - I'll push the ol' bod as far as it will let me."First train the mind, then the body."
Made from all-natural products since 1968...no gear, no HRT, no prohormones.
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03-24-2013, 09:42 AM #5699
Co-signed.
BB rows
bar x 10 wu
----------- 5 x 5p
135 x 5
185 x 5
225 x 5
275 x 5
300 x 5
Sumo deads (on platform; with belt and wraps)
----------- 5 x 5p
135 x 5
225 x 5
315 x 5
365 x 5
405 x 5
Leaning laterals
50 x 10
50 x 10
50 x 10
The burn....the burn......
The WTF? Gym Moment of the Day:
And with that, you shall be cast unto a cauldron of hot yoga and deflated physioballsNo brain, no gain.
"The fitness and nutrition world is a breeding ground for obsessive-compulsive behavior. The irony is that many of the things people worry about have no impact on results either way, and therefore aren't worth an ounce of concern."--Alan Aragon
Where the mind goes, the body follows.
Ironwill Gym:
https://forum.bodybuilding.com/showpost.php?p=629719403&postcount=3388
Ironwill2008 Journal:
https://forum.bodybuilding.com/showthread.php?t=157459343&p=1145168733
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03-25-2013, 01:35 PM #5700
- Join Date: Aug 2010
- Location: Miami Beach, Florida, United States
- Age: 51
- Posts: 7,093
- Rep Power: 23860
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