Lower Day
SQUATS
135x10x2
225x2
225x2
185x4
185x3
LEG PRESS
3ppsx10x4
QUAD EXTENSION
85x10x3
SEATED HAM CURLS
150x10x4
OUTER THIGH MACHINE
4 Sets of 10
SEATED CALF
100x15x3
STRAIGHT CALF MACHINE
4 Sets of 14
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03-03-2013, 08:22 PM #1981
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03-03-2013, 09:37 PM #1982
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03-07-2013, 11:28 AM #1983
- Join Date: Mar 2006
- Location: Seattle, Washington, United States
- Posts: 26,949
- Rep Power: 137131
Sleep has been simply awful lately for some reason so this workout kind of sucked.
Also forgot how much weaker I cam with DB's
DB Bench Press
75x6x3
Inclined DB Bench Press
65x6x1
60x7x2
Cable flies
27x10x3
BW Chins
3 Sets of 8
Close Grip Pulldown
115x12x3
Single Arm Cable Row
3 Sets of 8
Tricep Rope Extension
80x10x3
Rope Pushdown
70x8x3
Machine Lateral 3 Sets of 8"When I die, I hope it's early in the morning so I don't have to go to work that day for no reason"
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03-07-2013, 08:05 PM #1984
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03-07-2013, 08:19 PM #1985
weak with DBs = lack of pec development?
Founder of MMDELAD
"Micros Matter Dont Eat Like A Dumba**" (hydrogenated oils, shortening, mono and di-glycerides don't fit in my macros)
Does Not Count Macros Crew
"Think in terms of limits and the result is limitation
Think in terms of progress and the result is progression"
my day:http://forum.bodybuilding.com/showthread.php?t=156294333
Training Philosophy to be strong: 1. Pick Weights up off the ground 2. Squat them 3. Push them over your head
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03-07-2013, 10:23 PM #1986
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03-08-2013, 11:58 AM #1987
- Join Date: Mar 2006
- Location: Seattle, Washington, United States
- Posts: 26,949
- Rep Power: 137131
Latest weird diet change to combat my reflux:
Meals 1 and 2 now include a 20-24oz shake containing whey, berries, banana, carrots, spinach, almond milk, and creatine.
In addition, I have a bowl of oats with either almond butter or walnuts and a little cocoa powder with meals1 and 2. Easy as HELL to get veggies and fruit in and it doesn't seem to come up in my throat at all!
Meal 3, which is post-workout, is a bigger one of just whole non-blended foods with many more calories.
So far, though, im loving this approach."When I die, I hope it's early in the morning so I don't have to go to work that day for no reason"
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03-08-2013, 08:24 PM #1988
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03-09-2013, 04:01 AM #1989
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03-13-2013, 09:31 AM #1990
- Join Date: Mar 2006
- Location: Seattle, Washington, United States
- Posts: 26,949
- Rep Power: 137131
Managed to get in an upper body workout.
Also been eating a bit more since my stomach has calmed down some. Wasn't anything to cheer about, but it's somethin.
BENCH PRESS
135x5
155x5
175x4x4
INCLINED HAMMER PRESS (lb/side)
70x8x3
CABLE FLIES
27x8x3
20x15x1
LAT PULLDOWN
115x8x3
ISO-LATERAL LAT PULLDOWN
120x10x3
REVERSE-GRIP HAMMER LAT PULL (lb/side)
70x8x3
CABLE ROW (one-arm)
3 Sets of 8
MACHINE SHRUG
3 sets of 10
CAMBERED BAR TRICEP EXTENSION
100x10x3
HAMMER DIPS
3 Sets of 10
SEATED DB CURL
30x8x4
that was a long workout."When I die, I hope it's early in the morning so I don't have to go to work that day for no reason"
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03-13-2013, 01:02 PM #1991
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03-16-2013, 06:11 PM #1992
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03-16-2013, 07:48 PM #1993
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03-18-2013, 02:44 PM #1994
- Join Date: Mar 2006
- Location: Seattle, Washington, United States
- Posts: 26,949
- Rep Power: 137131
legs + arms
SQUAT
135x5
155x5
185x4x3
LEG PRESS
4ppsx7x4
HACK SQUAT
1ppsx10x3
STANDING HAM CURL
4 Sets of 10
DECLINE CURL
30x8x3
CONCENTRATION CURL
25x10x3
OVERHEAD EZ BAR EXTENSION
4 Sets of 10
ROPE PUSHDOWN
3 Sets of 8"When I die, I hope it's early in the morning so I don't have to go to work that day for no reason"
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03-18-2013, 02:48 PM #1995
- Join Date: Mar 2006
- Location: Seattle, Washington, United States
- Posts: 26,949
- Rep Power: 137131
legs + arms
SQUAT
135x5
155x5
185x4x3
LEG PRESS
4ppsx7x4
HACK SQUAT
1ppsx10x3
STANDING HAM CURL
4 Sets of 10
DECLINE CURL
30x8x3
CONCENTRATION CURL
25x10x3
OVERHEAD EZ BAR EXTENSION
4 Sets of 10
ROPE PUSHDOWN
3 Sets of 8
ravenously hungry today"When I die, I hope it's early in the morning so I don't have to go to work that day for no reason"
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03-21-2013, 10:43 AM #1996
- Join Date: Mar 2006
- Location: Seattle, Washington, United States
- Posts: 26,949
- Rep Power: 137131
Didn't log my chest, delt, and tri workout but it looked something like this
INCLINED BB BENCH
135x5x4
DECLINED HAMMER PRESS (per side)
70x8x4
CABLE FLY
27x10x4
SEATED CABLE PRESS MACHINE (didn't like this one)
50x8x4
MACHINE LATERAL
65x8x3
DB LATERALS
17.5x10x3
CABLE OVERHEAD EXTENSION
110x8x3
HAMMER DIP
3 Sets of 10... pretty heavy
TRICEP PUSHDOWN
80x10x3
FOAM ROLLER PUSHUP
2 Sets of Failure
Im much weaker, clearly, on those inclined BB benching deals... but it felt nice to change it up. Perhaps a sign of weaker front delts."When I die, I hope it's early in the morning so I don't have to go to work that day for no reason"
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03-21-2013, 10:46 AM #1997
- Join Date: Mar 2006
- Location: Seattle, Washington, United States
- Posts: 26,949
- Rep Power: 137131
AND Legs from yesterday
SQUATS
135x5
185x5
185x4x3
LEG PRESS
4 Sets of 6 with 4pps
QUAD EXTENSIONS
100x8x4
SEATED HAM CURL
165x12x4
OUTER HIP ABDUCTOR
4 Sets of 10
STRAIGHT CALF MACHINE
3 Sets of 10... heavy
SEATED CALF (this is actually a PR)
115x12x3
Seems like my squat is actually getting better. Back on creatine and more carbs too.
Had a funny observation at the gym... this big dude was squatting 4 plates with awful form... went down maybe 1foot... maybe halfway to parallel, then proceeded to insist his friend with even WORSE form was - in fact - squatting very well.... it was sad: weight 90% on the balls of his feet, nowhere close to depth, terrible back bend, knees buckled...
I swear I see maybe 1 person a week squatting CORRECTLY, and the funny thing is that those people who squat correctly seem to use less weight but have better development."When I die, I hope it's early in the morning so I don't have to go to work that day for no reason"
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03-21-2013, 02:22 PM #1998
^Solid. Where are the SLDLs for hammies?
Outer hip abductor? Really? No.
Try this for calves whenever you get a chance...pick a relatively light weight...do 20 reps...then hold contraction for 20 seconds, then do another 20 reps, then hold contraction for 20 seconds. Repeat 4 times. Oh man!!!! Awesome pain
How's diet coming along?BRAINS & GAINS
Strong Mind + Strong Body = UNSTOPPABLE
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03-21-2013, 06:36 PM #1999
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03-21-2013, 08:17 PM #2000
- Join Date: Mar 2006
- Location: Seattle, Washington, United States
- Posts: 26,949
- Rep Power: 137131
Lol, addressing your comments:
Hip abductor - purely to help with my joints. My hips aren't that string which I've noticed in some lifts and the machine loosens them up some. Rarely do it because I feel like a tool but sometimes it does help just for mobility.
Sldl - ah, see I was going to do these as well, but I've been having to reduce lumbar strain since my disc is acting up a little. But yea, SLDLs are a sure thing for hams.
Calfs are great to train with pain. Ill have to try that trick next time!
Gotta train with ya soon. Works been nuts but maybe a weekend."When I die, I hope it's early in the morning so I don't have to go to work that day for no reason"
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03-21-2013, 08:21 PM #2001
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03-22-2013, 08:45 AM #2002
- Join Date: Mar 2006
- Location: Seattle, Washington, United States
- Posts: 26,949
- Rep Power: 137131
Some back and biceps yesterday
T-BAR ROW (w/this "motorcycle handlebar" attachment thing)
90x10
125x7x4
90x12
NEUTRAL-GRIP PULLDOWNS
115x10
130x8x4
DB ROW
65x10x3
HAMMER STRENGTH HIGH ROW
2ppsx8x3
LAT EXTENSION (using cambered bar)
3 Sets of 12
MACHINE SHRUG
4 Sets of 10
FACEPULL
90x10x3
DECLINED CURLS (performaed seated reverse on the preacher machine)
25x8x4
CONCENTRATION CURLS
25x8x3"When I die, I hope it's early in the morning so I don't have to go to work that day for no reason"
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03-22-2013, 09:27 AM #2003
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03-22-2013, 09:43 AM #2004
- Join Date: Mar 2006
- Location: Seattle, Washington, United States
- Posts: 26,949
- Rep Power: 137131
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03-22-2013, 11:00 AM #2005
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04-03-2013, 09:49 AM #2006
- Join Date: Mar 2006
- Location: Seattle, Washington, United States
- Posts: 26,949
- Rep Power: 137131
Somehow managed an OK leg + arm workout yesterday despite not sleeping well at all and feeling pretty bad. Had been a week out of the gym and just couldn't not go another day.
HACK SQUAT
1ppsx10
2ppsx10
3ppsx6x3
LEG PRESS
4ppsx8x2
4ppsx6x2
QUAD EXTENSION
100x8x3
SLDL
135x10
145x8x3
DEADLIFT
315x1 (just to see how fast I could go... felt very easy)
SEATED HAM CURL
3 Sets of 10, going very heavy (i think about 175lb)
STRAIGHT CALF RAISE
4 Sets of 12
SEATED CALF
115x10x2
90x15x2
SEATED DB CURL
30x8x3
SEATED OVERHEAD DB EXTENSION (both hands)
55x10x4
satisfied with this as I had honestly felt i'd lose a lot of strength. wasn't the case.Last edited by AdamWW; 04-03-2013 at 01:00 PM.
"When I die, I hope it's early in the morning so I don't have to go to work that day for no reason"
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04-03-2013, 10:18 AM #2007
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04-03-2013, 10:19 AM #2008
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04-03-2013, 12:59 PM #2009
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04-03-2013, 10:30 PM #2010
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