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Thread: Iron meditation - my journey
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10-17-2020, 12:03 AM #181
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10-17-2020, 04:52 AM #182
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10-17-2020, 05:07 AM #183
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10-17-2020, 09:28 AM #184
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10-17-2020, 09:29 AM #185
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10-17-2020, 12:19 PM #186
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10-18-2020, 02:56 PM #187
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10-18-2020, 03:26 PM #188
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10-19-2020, 04:55 PM #189
Chest/back/traps
Bench press 5x8 (185lbs)
Superset
Neutral grip pulldowns 5x8 (210lbs)
Pec deck 5x8 (120lbs)
Superset
Db rows 5x8 (65lbs)
Front bb shrugs
5x10 (225lbs)
Single arm cable shrugs
5x10 each side (60lbs)
30 work sets. Straight sets. High volume. Focusing on Mind-muscle connection. Really trying to feel the target muscles working here. Shooting for 30-45 seconds TUT for each set. Had to really lighten up the weights for this one and leave the ego at the door.
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10-20-2020, 12:25 PM #190
Legs/abs
Zercher squats
4x8 (95lbs)
Quad ext
4x10 (120lbs)
Db RDL
4x8 (65lb DBs)
Ham curls
4x10 (60lbs)
Calf raises
4x15 (65lb DBs)
Hanging side to side knees raises
4x15 reps
3 second negatives for everything. Been biking and hiking a lot lately so I’m just trying to hit legs twice per week with decent volume.
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10-21-2020, 05:54 PM #191
Shoulders/arms
Seated Db OHP
70sx10
70sx10
70sx10
70sx14 (failure)
Rear delt fly
25sx15
25sx15
25sx15
Lateral raises
25sx15
25sx15
25sx15
Bb curls 5x12@65lbs
Superset
Straight bar pushdowns 5x12@90lbs
Seated hammer curls 5x10@25lb DBs
Superset
Db skull crushers 5x10@25lb DBs
Definitely getting used to this new style of training. The slow negatives and TUT gives me a great pump! I took Deltpecx’s advice and dropped the weight to focus on form and contractions. So far so good!
Arms getting thicker, but definitely lost some definition as well.
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10-22-2020, 08:24 AM #192
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10-22-2020, 11:01 AM #193
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10-23-2020, 09:00 AM #194
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10-23-2020, 03:40 PM #195
Quads/chest
Work.
High bar squats
8 sets 12 reps @ 135lbs
Quad ext.
8 sets 12 reps @ 75lbs
Bench press
8 sets 12 reps @ 135lbs
Flat Db flyes
6 sets 12 reps @ 20lb dumbbells
Incline bench press
6 sets 12 reps @ 135lbs
135x9
135x8
Incline Db flyes
6 sets 12 reps @ 20lb dumbbells
Db pullovers
6 sets 12 reps @ 45lbs
Good 50 sets in today. Why? Cause I felt like it. Builds character. 30-60 seconds rest for everything. Nothing to failure. Started to fatigue a bit on the last 2 sets of incline. Ate a banana after that and kept going lol
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10-24-2020, 12:55 PM #196
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10-24-2020, 06:03 PM #197
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10-26-2020, 06:35 AM #198
Shoulders/arms
Here is last nights session. Pretty much went straight to bed after lol
Seated Db OHP
6x12@50lb dumbbells
Rear delt fly
6x12@15lb dumbbells
Cable upright row
6x12@60lbs
Lateral raises
6x12@15lb dumbbells
Cable curls 8x12@45lbs
Superset
Rope pushdowns 8x12@45lbs
Barbell curls 8x12@55lbs
Superset
Overhead cable ext. 8x12@45lbs
Lots of volume lol 30 sec rest everything
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10-26-2020, 11:15 AM #199
I like that method of training. I use it for isolation work a lot.... the rest of the time I am a weightlifter But there is nothing that beats the pump you get from controlled and full ROM lifts. Not to mention I believe that there is less chance of you getting an injury when you are focusing more on form and control rather than just trying to move a lot of weight at once.
Admiring the amount of volume on the last few workouts. Also, why the separation of leg workouts? I see you went "quad-centric" one day then went all HAM on the hammies the next day.... Time constraints or a way to up leg frequency?You would be surprised just how much time I have to waste.
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10-26-2020, 12:28 PM #200
Haha the volume work is fun. My joints have felt no pain at all the past few days. It’s really just for mental game. Although I do feel like I can make gains with light weight. I’m hitting 3 days on 1 day off. Everything gets hit twice per week but legs get 4x due to splitting quads and hams. The only reason I did that is because I’m copying Serge Nubret’s training. High volume and high frequency. Less intensity since I’m using lighter loads. I can hit 325 on bench, yet I’m using 135 and feeling it even more. I feel like I needed a change of pace and a challenge. I’m going to try my best to keep this going for at least 4 weeks. The DOMs are brutal lol
I’m natty and don’t have Serge genetics so let’s see if I die haha
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10-26-2020, 01:02 PM #201
I've trained using his training..IT WAS BRUTAL!
Using lighter weight will greatly save your joints.
When I was competing ideally I would change up my training every 4 weeks or so sometimes longer.
Your genetics are fine. Look at your shredded pics.
Doubt yourself you should stop.She approached with her hand extended,. I slowly stepped back. "No" she said. "I just want to shake your hand. You're amazingly gorgeous." As she walked by me she copped a biceps feel.
1st Place Masters Over 60 Bodybuilding 2014
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10-26-2020, 01:15 PM #202
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10-27-2020, 12:45 PM #203
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10-27-2020, 02:32 PM #204
Yes I did several years ago. It took me a week to run through the WO to get a fell for what I could handle.
Like I said it was brutal once I got everything to click.
I'm at the point where I've forgotten more routines/exercises than I can remember.
I laugh when I see someone doing stuff I did years ago and had forgotten.
I'm say to myself; "I remember doing that...a long...long time ago."She approached with her hand extended,. I slowly stepped back. "No" she said. "I just want to shake your hand. You're amazingly gorgeous." As she walked by me she copped a biceps feel.
1st Place Masters Over 60 Bodybuilding 2014
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10-27-2020, 02:34 PM #205
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10-28-2020, 05:08 PM #206
Quads/chest
Work.
High bar squats
8 sets 12 reps @ 135lbs
Quad ext.
8 sets 12 reps @ 75lbs
Bench press
8 sets 12 reps @ 135lbs
Flat Db flyes
6 sets 12 reps @ 20lb dumbbells
Incline bench press
6 sets 12 reps @ 135lbs
Incline Db flyes
6 sets 12 reps @ 20lb dumbbells
Used the same weights as I did 4 days ago. Just slowed down the negatives a bit. Might add weight to the first 2 sets of each exercise next time. I dropped Db pullovers because I feel them more in my lats then my chest
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11-18-2020, 06:42 AM #207
Chest/shoulders/triceps/abs
Ok...I’m back!
Incline barbell press
4x8@ 185lbs
Flat neutral grip press
4x8@ 85lb dumbbells
Feet elevated push ups
2x20 reps
Side raises
3x10@ 25lb dumbbells
Seated dumbbell OHP
3x8@65lb dumbbells
Face pulls
3x10@60lbs
Barbell skull crushers
3x10@85lbs
V bar pushdowns
3x10@90lbs
Rope crunch 3x10@90lbs
Superset
Leg raises 3x10@bodyweight
This was last night’s workout. The gym is an hour from my new place, so I’ll be training late nights
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11-18-2020, 12:53 PM #208
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11-18-2020, 12:57 PM #209
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11-19-2020, 06:58 AM #210
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