Eatin like a horse and sweatin like a pig!
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Thread: Iron meditation - my journey
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09-29-2020, 06:01 PM #121
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09-30-2020, 05:41 AM #122
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09-30-2020, 07:46 AM #123
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09-30-2020, 09:13 AM #124
9/30
Hit some arms late last night!
All supersets for this session
30-60 sec rest between supersets
No rest between exercises within the supersets
Cable curls 4x15@75lbs
Superset
Rope pushdowns 4x15@75lbs
Hammer curls 4x10@45lbs
Superset
Close grip bench 4x10@185lbs
Bb curls 4x10@95lbs
Superset
V bar pushdowns 4x10@120lbs
Rope cable curls 4x12@75lbs
Superset
Overhead cable ext. 4x12@75lbs
Concentration curls
2x15@25lbs
Got a good arm pump here. Still able to use pretty heavy weights with a high volume.
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09-30-2020, 12:30 PM #125
That is a lot of work thrown in together for the arms lol. You do like volume. Mirin the beard and those "small" arms
YAAAAASSSS Volume is King! lol you are like the 500th person I know(including myself) that prefers something else to barbell rows. It is just hard as fuk to get that contraction and connection on BB rows. Cable and DB rows are where its at. More grip options, less strain on shoulders, and more ROM with DBs and cables. Only trade off is I think the BB is easier to throw a lot more weight onYou would be surprised just how much time I have to waste.
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09-30-2020, 12:40 PM #126
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09-30-2020, 01:16 PM #127
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09-30-2020, 01:19 PM #128
Dude lol so much hate on high volume from a lot of people. I’ve made my fastest gains during periods where volume was ridiculously high and I was force feeding haha
And yeah man...I used to love barbell rows. I used to always do the same weight and reps on bb rows as bench press to balance things out. Eventually I just couldn’t feel it in my back...other than my lower back. Bb rows are very uncomfortable when you have SIJ dysfunction
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09-30-2020, 01:23 PM #129
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09-30-2020, 01:54 PM #130
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09-30-2020, 02:14 PM #131
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09-30-2020, 02:36 PM #132
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09-30-2020, 02:39 PM #133
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09-30-2020, 05:10 PM #134
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09-30-2020, 05:28 PM #135
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09-30-2020, 06:08 PM #136
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10-01-2020, 10:41 AM #137
Yeah I feel like hitting shoulders hard and often can cause problems for some people. Ive been hitting 100reps a day on rear delts for about a year straight now. No issues there. Chiro said I was one of the only lifters he’s seen with good posture lol I attribute it to the rear delt training. My rear and front delts are evenly developed
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10-01-2020, 12:02 PM #138
100 reps for triceps and biceps...
Not sure I see anything wrong with that. You could always drop a day if you thought it was too much but like you mentioned I think you would end up adapting to the work. The only real issue you would face would be the start of it as you did get adjusted to it. But even that is depending on how much you use your muscle outside of the gym.You would be surprised just how much time I have to waste.
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10-01-2020, 12:25 PM #139
I see nothing wrong either. I just like doing what everyone else says doesn’t work lol. It’s just light work to get a pump. Doubt I’m even breaking down muscle tissue much. Not sore whatsoever. I have worked physical labor for over a decade, so I think my arms can handle way more volume than I was doing in the past.
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10-01-2020, 03:59 PM #140
10/01 leg day!
Warm up:
Giant set 3 rounds
Leg curls x15
Leg ext. x15
Good girls x15
Bad girls x15
Work:
Lumberjack squats
45x12
70x10
90x8
115x6
135x6
45x12
Zercher squats
45x15
95x12
105x10
115x8
135x12
Single leg ext
2x12@45lbs
Db RDL
3x8@130lbs
Split squats
50x10
90x8
130x4
BWx15
Leg ext 3x12@105lbs
Superset
Leg curls 3x12@60lbs
Had a good time. Almost puked. Last winter I couldn’t even tie my own shoes or do bodyweight squats. I’m happy with this session. I’ll be sticking to more high volume and TUT for leg training. 3-sec negatives for everything.Last edited by George2100; 10-01-2020 at 04:13 PM.
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10-02-2020, 12:06 PM #141
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10-02-2020, 03:24 PM #142
I told you man. I like doing what other people don’t do! Lol
Yeah they are basically just heavy goblet squats. Easier to load and can use more weight than a dumbbell.
I tore my MCL in my left knee and have an SIJ issue. Lots of problem last year that led to me not being able to do any lower body work. Sucked really bad. Now I’m just trying to hit them with loads of volume on movements that don’t cause too much pain...still a good amount of pain though. Builds character haha
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10-02-2020, 03:48 PM #143
10/02 shoulder day!
Warm up: start with 5lb dumbbells and keep moving up in weight. 10-20 reps various raises. 5-7 sets. Just trying to fill the delts with as much blood as possible.
Work:
Side raises
6x15@25s
1x30@10s
Seated Db OHP
45sx12
65sx12
75sx10
75sx10
75sx8
Rear delt fly
3x12@25s
Front raises
4x12@25s
Face pulls
90x12
90x12
45x24 reps
90x12
45x24 reps
Db shrugs
5x15@95s
Probably going to do barbell shrugs next week instead. My dumbbells only go up to 100 each. Just felt like getting a pump today
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10-05-2020, 11:31 AM #144
Sucks about the MCL and SIJ issues but it seems like you got a pretty good handle on it. lol at "building character". Is there anything they can do to correct the SIJ issues? I was only vaguely aware of the term before this journal and I have done a little looking into it, but there seems to be a chit ton of research on it(and I aint got the time to read a doctorate level thesis on it )
solid seated presses and I like the decrease in weight and doubling of reps on that last burnout set of lateral raises. You do these one side at a time or both sides at once?You would be surprised just how much time I have to waste.
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10-05-2020, 01:43 PM #145
Yeah, it sucks lol. I was going to a chiro last year when it was bad. That helped so much. I haven’t been in about 4 months. Used to go 3x per week. He taught me how to pop it back in place so I just do that when bad things happen haha
I just stay away from heavy bent over barbell rows, conventional deadlifts and back squats. The pain is minimal so long as I avoid those.
For side raises, sometimes I do both at a time. Sometimes I do one arm at a time leaning at a 45 degree angle. I just hold on to the side of the squat rack and lean out.
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10-05-2020, 02:09 PM #146
International chest day!
This one’s an arse kicker. Haven’t really flat benched heavy in about a year. So, naturally I hit that movement with 12 sets lol. Did some singles to finish it off. I didn’t have a spotter so I wasn’t able to go as heavy as I wanted to. Lots of sets, lots of reps to make up for that!
Work:
Bench press
45x15
135x15
155x12
185x8
205x6
225x4
245x1
265x1
275x1
295x1
305x1
135x38 reps lol why not?!
Incline Db press(modified rest/pause. 6 sets 20-30 seconds rest between sets)
85sx6/5/5/4/3/3 reps
Pec deck
90x15
105x12
120x8
135x6
150x6
165x6 reps
Cable whatever-the-fuks
15x15/12/10 reps
Straight bar pushdowns (arms errday)
105x15/12/10 reps
Hit 305 for a single on flat bench. Wanted to go for 315 but didn’t have a spotter. That would have been a grind though. All time PR is 325 but my bodyweight was 180 at the time (fat boy). I’m currently at 168. I’d like to hit 325 again at 170 this year.
Trying to build that plate of armor chestLast edited by George2100; 10-06-2020 at 04:44 AM.
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10-07-2020, 07:51 AM #147
Back day (yesterday)
Weighted chins
BWx10
25x8
45x6
70x4
90x4
Barbell rows (super strict)
45x15
95x15
135x10
155x8
185x6
205x6
225x6
Lat pulldowns
180x15
195x12
210x8
225x6
240x4
255x4
180x15
Cable rows
180x12
195x8
210x6
225x6
Db rows
4x6@85lbs
Overhead face pulls
3x15@90lbs
Poundstone curls
1x100
I have not done barbell rows in about a year. They are kind of sketchy with the SIJ issues, but I used really strict form and I’m in no pain today from them. I’m going to keep them in until they cause pain.
Poundstone curls for those who are unaware - grab an empty 45lb barbell, do 100 curls without putting the bar down. Simple, but brutal.
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10-07-2020, 08:43 AM #148
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10-07-2020, 08:49 AM #149
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10-07-2020, 03:32 PM #150
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