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03-13-2013, 04:32 PM #31
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03-13-2013, 04:38 PM #32
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03-13-2013, 04:45 PM #33
- Join Date: Apr 2010
- Location: Illinois, United States
- Age: 44
- Posts: 19,962
- Rep Power: 142679
With pendlays you start with the bar dead on the floor like a DL. BEnd over so your back is parallel to the floor, arch the back and pull to your chest. Deload the bar on the floor every rep. (There's a video of mine in my Saturday session)
PRs: Back Squat- 410x1 / Front Squat- 320x1/ Bench- 325x1 / Deadlift- 505x1
Woody's Quest for the Seven (journal):
https://forum.bodybuilding.com/showthread.php?t=177649631
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03-13-2013, 04:56 PM #34
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03-13-2013, 05:19 PM #35
- Join Date: Jul 2009
- Location: Rancho Cordova, California, United States
- Age: 38
- Posts: 141
- Rep Power: 203
good stuff man. dem back days are my favorite.
also,
have a new way of doing t bar rows, you should give it a shot...
load 45's on each side of barbell, straddle one end, and do a "t bar row"... after you burn out, turn around and do single arm on the other end, but don't straddle the bar. it's savage man
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03-13-2013, 05:46 PM #36
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03-13-2013, 06:24 PM #37
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03-15-2013, 01:17 PM #38
March 15, 2013 Week 2, Workout 3
Fuarking Crazy workout today, went in about 11:30. I would easily say this is the best and most energetic workout I've ever had this year. It could be because i actually ate a preworkout meal, which i usually don't. Most of the time i just eat an apple before my workout then drink my pre/wo supp. Also, I've never put so much intensity into my legs, as i did today. NEVER. All i know is i want my legs to get too a decent size more than i want to breathe. Even did an extra set of Leg Presses. PR's everywhere. Good ****. These are the kind of workouts i live for. Went that extra 10% today.
Weigh In: 152,6 (Fuarkkk)
Energy Level: 11/10
Shoulders/Legs
Dead Lifts (Fuarrrkkkkkkkkkk, Huge PR)
185 x 4
225 x 4
245 x 1 PR (This wasn't even an all out single. Twas easy.)
DB Shoulder Press
45 x 8 PR
45 x 6
30 x 15
Seated Lateral Raises
5 x 20
5 x 12
10 x 12
5 x 15
5 x 12
Face Pulls
50 x 20
70 x 15
80 x 20 PR
40 x 25
40 x 20
DB Shrugs
30 x 20
45 x 15
55 x 12 PR
Leg Press
(on each side)
2 plates x 20
5 plates x 15 PR
4 plates x 15
3 plates x 20
Leg Extensions
80 x 15
100 x 15 PR
60 x 20
Lying Leg Curls
20 x 20 PR
20 x 15
20 x 10Last edited by TheBroBrah; 03-15-2013 at 01:54 PM.
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03-15-2013, 01:43 PM #39
- Join Date: Apr 2010
- Location: Illinois, United States
- Age: 44
- Posts: 19,962
- Rep Power: 142679
Holy PRs!
You mean to tell me you couldn't sweak our a lateral raise PR so everything was a new best?
J/k
Excellent work mate, that's gotta feel good to go in there and wreck everything. Huge confidence builder and you'll be high from it through tomorrow!PRs: Back Squat- 410x1 / Front Squat- 320x1/ Bench- 325x1 / Deadlift- 505x1
Woody's Quest for the Seven (journal):
https://forum.bodybuilding.com/showthread.php?t=177649631
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03-15-2013, 03:16 PM #40
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03-15-2013, 04:15 PM #41
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03-18-2013, 02:27 PM #42
March 18, 2013 Week 3, Workout 1
Pretty damn good workout this afternoon. Some pretty decent PR's. Especially on Incline DB. Workout took place around 12 pm. Lasted about an hour and a half.
Weigh In: 154.0 (Slow but steady gainzzzz)
Energy Level: 9/10
Chest/Triceps/Forearms
Incline DB Press
55 x 12
60 x 11 PR (HUGE PR)
40 x 12
Flat DB Press
40 x 12
50 x 15
50 x 12
50 x 12
Cable Flyes
50 x 15
60 x 20
70 x 12 PR
40 x 15 (Dropset, 40, 30, 20)
Flat Overhead Triceps Extension (EZ-BAR) (These were hurting my elbows a bit so i decided to go light)
35 x 10
35 x 10
35 x 10
1 Arm Cable Kickback
10 x 20
25 x 10
15 x 20
20 x 15
Wrist Curls
15 x 30 PR
15 x 20
15 x 15
Reverse Wrist Curls
10 x 25
10 x 15
10 x 15
Hanging Leg Raises
BW x 15
BW x 15
BW x 15
also here's a pic of the back relaxed.
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03-18-2013, 02:55 PM #43
- Join Date: Apr 2010
- Location: Illinois, United States
- Age: 44
- Posts: 19,962
- Rep Power: 142679
Nice PRs with the DBs!
Any OH triceps move has the potential to irritate the elbows. Just gotta find which moves works best for you and go light when you need a break
Back looks lean! I hold a lot of fat on my backPRs: Back Squat- 410x1 / Front Squat- 320x1/ Bench- 325x1 / Deadlift- 505x1
Woody's Quest for the Seven (journal):
https://forum.bodybuilding.com/showthread.php?t=177649631
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03-18-2013, 03:05 PM #44
Thanks woody!
Yeah i agree, def gonna switch to pushdowns next routine. You haven any tricep exercises besides cable kickbacks and rope pushdowns that won't really irritate the elbows? I know i used to do CGBP and it never irritated my elbows. Although i am doing quite a bit of pressing already.
Yeah back stays pretty lean but it's to be expected when i'm overall pretty lean and only 154lbs.
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03-18-2013, 04:36 PM #45
- Join Date: Apr 2010
- Location: Illinois, United States
- Age: 44
- Posts: 19,962
- Rep Power: 142679
I'm a big fan of CGBP. Dips are good to, but they irritate the hell out of my collarbones so I stay away from them.
French press is another good move.
A lot of guys are really big on JM presses right now. I've just started doing them a few weeks ago so I can't comment on their effectiveness yet.PRs: Back Squat- 410x1 / Front Squat- 320x1/ Bench- 325x1 / Deadlift- 505x1
Woody's Quest for the Seven (journal):
https://forum.bodybuilding.com/showthread.php?t=177649631
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03-21-2013, 05:32 PM #46
March 20th, 2013 Week 3 , Workout 2
Totally spaced on my log yesterday. Anyways it was a damn good workout. Had plenty of energy and i keep hitting more PR's, which feelsreallygoodman.jpg
Weigh In: (none)
Energy Level: 10/10
Back/Biceps/Abs
Barbell Rows
95 x 15
135 x 12
145 x 10 PR
135 x 8
Lat Pulldowns
60 x 15
100 x 9
70 x 12
50 x 12
Lat Extensions
30 x 10 PR
20 x 10
20 x 10
20 x 10
EZ-Bar Curls (These felt great today)
35 x 12
55 x 15 PR (Huge PR on curlz for the gurlz lol)
45 x 8
1 Arm DB Preacher Curls
15 x 15
20 x 12 PR
20 x 8
1 Arm Cable Curls
20 x 12
35 x 12 PR
10 x 15
did work some abs as well but i don't feel like writing what i did, basically just cable crunches and decline crunches.
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03-22-2013, 01:57 AM #47
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03-25-2013, 11:58 PM #48
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03-26-2013, 12:12 AM #49
March 22nd, 2013 Week 3, Workout 3
This is friday's workout, forgot to post it up. I do know this though, my energy sucked assss on friday, it was one of those days... But you gotta focus on your mind over matter. I wasn't able to get a PR on the deadlift because i just wasn't feelin it, but it's no big deal i guess.
Weigh In: 154.0
Energy Level: 5/10
Shoulders/Legs
Dead Lifts
185 x 2
225 x 3
135 x 6
DB Shoulder Press
35 x 15
45 x 15
50 x 8 PR (Huge PR)
Seated Lateral Raises
5 x 25
10 x 15 PR
5 x 15
10 x 15
5 x 20
Face Pulls
50 x 25
70 x 20
50 x 20
40 x 20
30 x 20
DB Shrugs
35 x 15
55 x 12
70 x 8 PR
Leg Press
(on each side)
3 plates x 12
6 plates x 5 PR (Heavy as ****)
5 plates x 10
Leg Extensions
50 x 20
70 x 15
90 x 20
50 x 20
Lying Leg Curls
20 x 20
30 x 10
20 x 25 PR
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03-26-2013, 12:21 AM #50
March 25th, 2013 Week 4, Workout 1
Workout was pretty good today, had tons of energy and Hit a pretty decent PR on incline. I'm getting bored of this routine so i'm glad this 4 weeks is almost up so i can switch up my exercises.
Weigh In: 156.4 (Fuarkkkk can't believe how fast my muscle is coming back)
Energy Level: 10/10
Chest/Triceps/Forearms
Incline DB Press
35 x 20
55 x 15
65 x 8 PR
50 x 8
Flat DB Press
55 x 8
45 x 15
45 x 15
Cable Flyes
50 x 15
60 x 15
60 x 15
40 x 12
Flat Overhead Triceps Extension (EZ-BAR) (Went light they are still hurting my elbows, throwing them out next week)
25 x 15
25 x 15
25 x 15
1 Arm Cable Kickback
30 x 15 PR
20 x 15
20 x 15
20 x 15
Wrist Curls
10 x 50
20 x 25
25 x 20 PR
Reverse Wrist Curls
10 x 25
15 x 12
10 x 15
Hanging Leg Raises
BW x 18
BW x 15
BW x 15
also here's a pic of the back relaxed.
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03-26-2013, 01:50 AM #51
- Join Date: Apr 2010
- Location: Illinois, United States
- Age: 44
- Posts: 19,962
- Rep Power: 142679
more PRs peppered in!
No worries on not getting the deadlift PR on Friday. If you weren't feeling it, that's definitely not a lift you want to go HAM on.
Lots of strong work with the DBs and nice work on that leg pressPRs: Back Squat- 410x1 / Front Squat- 320x1/ Bench- 325x1 / Deadlift- 505x1
Woody's Quest for the Seven (journal):
https://forum.bodybuilding.com/showthread.php?t=177649631
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03-26-2013, 02:04 AM #52
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03-29-2013, 08:44 PM #53
March 27th, 2013 Week 4 , Workout 2
Sorry guys, been too lazy to post my logs. Anyways this is wednesdays workout, it was an amazing workout with a huge PR on dem der Barbell Rows. Kinda went low intensity on 3 out of the 4 sets for some of the exercises, this way i could do a maximum top set and undoubtedly hit PR's
Weigh In: (none)
Energy Level: 10/10
Back/Biceps/Abs
Barbell Rows
95 x 10
135 x 10
155 x 10 PR GIANT PR
135 x 6
Lat Pulldowns
80 x 11
100 x 10 PR
60 x 16
40 x 30
Lat Extensions
30 x 10
30 x 10
20 x 15
20 x 15
EZ-Bar Curls
35 x 10
55 x 12
65 x 6
35 x 8
1 Arm DB Preacher Curls
20 x 10
25 x 8
20 x 8
1 Arm Cable Curls
30 x 10
20 x 10
30 x 8
Did some abs as well, cable crunches, decline situps, as well as planks
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03-29-2013, 08:50 PM #54
March 29th, 2013 Week 4, Workout 3
This is the last workout of this first 4 week routine. Will have a new routine starting monday. I've been sick for about 2 days so todays workout was complete ****. Oh well, guess everyone has those days right? Unfortunately no PR's today. Also did not have enough energy at ALL to do legs. Feelsbadman.
Weigh In: 150.0 (Weight when down mainly because I'm sick and i haven't been able to eat much)
Energy Level: 5/10
Shoulders/Legs
Dead Lifts
135 x 6
185 x 3
225 x 2
DB Shoulder Press
35 x 15
45 x 11
50 x 8
Seated Lateral Raises
5 x 25
5 x 20
5 x 15
5 x 15
5 x 15
Face Pulls
50 x 25
70 x 20
50 x 20
40 x 20
30 x 20
DB Shrugs
35 x 15
55 x 12
70 x 8
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03-29-2013, 09:16 PM #55
Routine #2 ***4/1/13 to 4/28/13
Starting now i will be doing starting measurements, as well as starting pictures for every routine. And at the end of every 4 week routine i will be posting the end measurements and pics. You get the idea. I feel this is a better way to keep track of my progress. Anyways, here's my new routine.
Monday: Back/Biceps
Barbell Rows 4 sets
Seated Cable Rows 4 sets
Iso-Lateral Machine (Low Row) 4 sets
Incline Curls 3 sets
Concentration Curls 3 sets
Machine Curls 3 sets
Tuesday: Chest/Triceps/Forearms
Flat Barbell Bench 4 sets
Hammer Strength Incline 4 sets
Cable Flyes 4 sets
Close-Grip Bench 2 sets
1 Arm Rope Pushdowns 3 sets
Diamond Push Ups 3 sets
Barbell Wrist Curls 3 sets
Reverse Wrist Curls 3 sets
Thursday: Legs
DeadLifts 3 sets
Leg Press 3 sets
DB Lunges 3 sets
Leg Extensions 3 sets
Leg Curls 3 sets
Machine Calf Raises 3 sets
Friday: Shoulders/Abs
DB Shoulder Press 3 sets
Seated Lateral Raises 3 sets
Cable Upright Rows 3 sets
Cable Face Pulls 5 sets
BB Shrugs 3 sets
Cable Crunches 3 sets
Weighted Ball Crunches 3 sets
Planks 3 sets
Starting Measurements:
Weight: 150.0 (Bit inaccurate since i've been sick, but i'll just go with it)
Right Arm: 14"
Left Arm: 13"
Right Forearm: 11.5"
Left Forearm: 11"
Chest: 37"
Right Calf: 14.5"
Left Calf: 14"
Right Quad: 21"
Left Quad: 21"
Will post pics in a minute, email is being retarded.
Starting Pics
Last edited by TheBroBrah; 03-29-2013 at 09:27 PM.
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03-30-2013, 06:01 AM #56
- Join Date: Apr 2010
- Location: Illinois, United States
- Age: 44
- Posts: 19,962
- Rep Power: 142679
Good job getting any work done while being sick- those session always suck!
BW will rebound quickly once you're better. I had a real bad fever for a few days in December. I lost 8-9 pounds in 4 days lol
New lineup looks good! I'd maybe add some chin-ups to back day for that vertical pullPRs: Back Squat- 410x1 / Front Squat- 320x1/ Bench- 325x1 / Deadlift- 505x1
Woody's Quest for the Seven (journal):
https://forum.bodybuilding.com/showthread.php?t=177649631
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03-31-2013, 11:39 PM #57
Thanks man. Being sick sucks. It's crazy how fast you can lose weight. Would you say it's mostly water and glycogen storage?
Also yeah thanks for the recommendation, that's a good idea. I'll take out seated cable rows and do supinated lat pull downs. I would love to do pull ups but for some reason they seem to bother my shoulders.
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04-04-2013, 09:55 AM #58
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08-29-2013, 11:36 AM #59
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