JW32Hoops Training Log |
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| Posted by: JW32Hoops Mar 6 2007, 05:46 PM |
| Age: 26 Height: 6' 7'' Weight: 246 lbs I've lifted weights off and on for years, but just got into it seriously in mid-December. GOALS: In mid-December, my goal was to be 235lbs by June, but I beat that pretty quick, so new goal is 250 by April 15th, then I'll do my summer cut. I cut pretty easily, so I can wait till the last minute. 3/5 Chest & Shoulders Bench: 135 x 12 (warmup) 160 x 10 185 x 10 225 x 6 135 x 20 Incline DB: 50's x 12 55's x 10 65's x 8 70's x 6 DB Lateral Raise: I line up 25's, 15's, 10's and 8's. I do 8 reps with the 25's, then immediately pick up the 15's and do 8, then the 10's, etc. It's like a big superset, really get a great burn. Long story short, I did that twice. Cable Front Delt Raise: 20 x 15 30 x 10 Decline Chest Press: (Hammer Strength) 4 plates x 15 4 plates x 10 Did some random Triceps stuff at the end too. |
| Posted by: JW32Hoops Mar 6 2007, 06:01 PM |
| Here is my list of supplements, as a reference. (and up for critique) Supps (March) - EAS Phosphagen HP - 5.25g before and 5.25g after lifting - Russian Bear - 2 tablets w/breakfast, another 2 at lunch (link below) http://www.vitaminshoppe.com/store/en/browse/sku_detail.jsp?id=VP-1002 - Fish Oil Caps - 3 per day, at mealtimes - ON Whey Protein - PWO and one in the afternoon - Muscle Milk - Before Bed - Vitamin E - 1 cap in the morning - Z-Mass PM - 30 min before bed My diet is OK, but not 100% disciplined. I have a shake and some oatmeal or cereal w/banana for breakfast, snack on mixed nuts, cottage cheese, etc, lunch varies (burritos, salads, sandwiches, etc) more snacking, then dinner varies as well. Once I move from NYC to CA (August) I'll be focusing more on cooking, since I'm assuming I'll have a better equipped kitchen than the one in my current shoebox of an apartment. |
| Posted by: JW32Hoops Mar 7 2007, 10:27 AM |
| 3/7 Back & Bi's Lat Pulldown Wide Grip 115 x 15 160 x 12 190 x 8 205 x 4 Cable Row 130 x 12 160 x 12 190 x 8 205 x 6 Straight Bar Wide Grip Curl 55 x 15 75 x 12 90 x 8 Lat Pulldown Close Grip (palms in) 115 x 15 145 x 10 175 x 8 Hammer Strength Iso Lateral High Row 230 x 8 230 x 8 EZ Curl Close Grip 55 x 12 65 x 10 65 x 10 Felt pretty good this morning. Think maybe I did a couple too many excercises, could have maybe done less and gone heavier, but went pretty hard and felt strong. |
| Posted by: JW32Hoops Mar 9 2007, 01:30 PM |
| Caught salmonella from some bad chicken wings, really put a damper on my bulking routine. Was puking, body pain, etc. Really bad times. I'm going to get back in the saddle tomorrow and I'll update the log then. |
| Posted by: scalato23 Mar 9 2007, 08:16 PM |
| Hey man...good luck on the Journal. It has really helped me in achieving my goal on this bulk. Just stick with it and know that we ARE reading it |
| Posted by: JW32Hoops Mar 12 2007, 10:20 AM | ||
Thanks bro, I really appreciate it. Didn't hit the gym this weekend, but did this little home routine on Sat to help beat back the guilt  150 Pushups 10 sets of 15 DB Alt Curls 30's x 15 30's x 15 30's x 15 30's x 15 DB Hammer Curls 30's x 12 30's x 12 30's x 12 30's x 12 (30's are all I have at home) Back in the gym tonight for Legs & Traps, can't wait. |
| Posted by: JW32Hoops Mar 13 2007, 08:51 AM |
| 3/12 Legs & Traps Squat 135 x 12 (warmup) 185 x 12 225 x 8 255 x 6 275 x 4 BB Shrug 135 x 15 185 x 12 225 x 8 Upright Row 75 x 15 95 x 12 115 x 8 135 x 5 Quad Extension 100 x 12 140 x 12 180 x 8 Shrug Supersets (set with DB, then immediately grab 4lb plates) 70 x 10 45 x 20 70 x 10 45 x 20 70 x 10 45 x 20 The 275 was a PB for squats. So was 225 for BB shrug and the 135 upright row. The reason for that is b/c I've only just started doing squats and BB shrugs, so anything I do will be a PB. Upright row is legit though, I've been doing that lift since I was a kid. |
| Posted by: Jason2459 Mar 13 2007, 10:06 AM | ||
Starting out with doing squats was a hard process for me and my CNS. I was always scared to go heavy on the squats but threw that out and told myself I can't be afraid to go heavy anymore. As you add weights to the bar your body will get used to the load after every session. It's a fun processes, at least it has been for me. |
| Posted by: JW32Hoops Mar 13 2007, 10:51 AM | ||
Thanks bro, I really appreciate it. Couple things, what is CNS? Also, do you find loading the bar up on squats to be slightly intimidating, since it's not like bench where you've got a spotter to pick up where you leave off. Like last night, all I could think about is what would happen if I god-forbid couldn't get the weight up. |
| Posted by: Jason2459 Mar 13 2007, 11:43 AM | ||||||
CRAP... I just posted a long ass reply and it errored out on the post. Here it goes again...
http://en.wikipedia.org/wiki/Central_nervous_system It's pretty much the brain and the spinal cord. You break that down to much and you'll be lifting like a 90 year old grandma. Like lifting max effort style on the deadlift twice or even once a week consistantly will eventually break it down to where you'll never add more weight or even go down in weight. I also believe it is the CNS that restricts you from lifting a lot more weight then you might actually be able to do. Your CNS says damn that weight is fucking heavy and there is no way you can handle it so it shuts down from trying so the CNS thinks that it is protecting you. Like last week I did 405 for one on a high box squat for the first time ever and my body felt like it was being crushed by an elephant. But my CNS got to feel the weight and get used to it. This week the blasted through 405 and made it up to 455 and 475 before my body felt the exact same way. Now, I know my muscles could do more but I felt like I could feel my CNS shutting down so I stopped and left 500 for next week.
I find it very much intimidating but realize again it is a visual thing that my brain, part of the CNS, is trying to protect me. I never used to do more than two plates on each side for the squat as I would get scared looking at the weight. I finally told myself that I was a pansy and got past it. Then I got to three plates and thought that it was scary and now the same thing with four plates. It's something that the body and you have to get used to and then it's nothing until you get to the next hurdle.
If all you have is a squat rack with out adjustable pins then make sure you have a spotter that knows how to spot the squat. http://www.hksi.org.hk/scn/tg_safety.htm shows on the bottom left picture a person spotting the squat. Even better would be two more guys on the sides to grab the bar also. If you have adjustable pins or bars like in a power rack then put them to just under where you end up in the bottom possition on the squat or even GM. That way all you have to do when you miss is bring it back down a few more inches. That's what I end up doing on my max effort days when I work up to a miss. I ment to take a picture of the gyms "power rack" as it's a peice of crap but at least it gives me something to bring the bar to when in trouble. |
| Posted by: Jason2459 Mar 13 2007, 11:53 AM |
| I can't stress enough also how important I feel that doing a lot of abs, side bends, glute ham raises, and hyper extensions have helped me out now. |
| Posted by: JW32Hoops Mar 13 2007, 12:53 PM |
| Thanks for the advice bro. I'm familiar with the CNS, just never heard it abbreviated that way. As for the squatting, I'm doing it with a bar on my back, and no spotter, so 1RM and so forth are kinda out of the question at the moment. Can you post a picture or a link to this "pin" device you speak of? |
| Posted by: Jason2459 Mar 13 2007, 01:15 PM | ||
Actually in that link showing the spotter the person is in a power rack and has the pins set pretty low. Just raise that up so it is just below the point where the bar bottoms out so all you have to do is go lower or do a GM like move only a few inches more. With that setup I have no fear of going for a one rep max. Here is my ideal power racks in regards to pin holes and construction http://www.flexcart.com/members/elitefts/default.asp?m=PD&cid=167&pid=681 http://www.flexcart.com/members/elitefts/default.asp?m=PD&cid=167&pid=921 |
| Posted by: JW32Hoops Mar 13 2007, 01:36 PM |
| Ohhh, OK, I'm familiar with those. Unfortunately, my gym doesn't have one, so I'm gonna have to stay away from my 1RM on squat, enough to remain safe w/o a spotter. That, or I can use the smith machine to go heavy. |
| Posted by: Jason2459 Mar 13 2007, 01:39 PM | ||
Stay far away from the smith machine. IMO, it keeps you from doing what your body needs to do naturally to protect itself and should never be used especially for going heavy. I wonder if you have something like what I have at my gym that can still work. I'll look on the internet to see if I can find it or I'll take a picture of it on Thursday on my next workout. |
| Posted by: Jason2459 Mar 13 2007, 01:48 PM |
| Okay here it is except the gym I go to has it in white. It doesn't have the best adjustments for the catch bar or what ever it is called but it's all I've got there to help assure me that I'm not going to go down and hit the floor. I think there's somewhere between 3 and 4 inch difference between the different levels. |
| Posted by: JW32Hoops Mar 13 2007, 03:14 PM |
| That's what my gym has. I don't see how that is comforting in any way though. The catch is like 3 feet from the floor. I'm 6' 7'' so by the time I'd be down that low, I'd already be fucked, yknow. |
| Posted by: Jason2459 Mar 13 2007, 03:23 PM |
| I modified the picture up above. Those catches can be unhooked and moved up and down. If you don't seem them already hooked in then look around for them because someone probably took them off and laid them down on the floor. They will go high enough for them to be a few inches below the bar when you at the bottom of your squat. |
| Posted by: JW32Hoops Mar 13 2007, 03:33 PM |
| Dude, thanks for bearing with me. Hopefully that mental edge of having those there will help my squat poundage increase as my body gets familiar with the lift. Gotta get way more than 275 up, weighing in at 250 these days. I'm hoping it'll progress week by week with practice. |
| Posted by: Jason2459 Mar 13 2007, 03:44 PM |
| Yeah, no problem. Adjust it and test it out first with just the bar and practice what a miss will be like and having to resort to landing the bar on the catch bar. It will help out a lot but the visual look of the weight will still seem like a lot until you actually do it several times. You'll get there no problem, I'm 100% sure. It's not about what I or anyone else can do it's what you can do and hitting those PRs. EDIT: I can't stress enough again one more time how much the GHR, Hypers, abs, and side bends have helped me. |
| Posted by: JW32Hoops Mar 14 2007, 11:14 PM |
| 3/14 Chest & Shoulders Bench Press 135 x 12 (warmup) 185 x 8 225 x 6 245 x 4 (spotter helped on most...not my finest effort) Incline DB Press 60's x 15 65's x 8 70's x 6 70's x 4 DB Lateral Raise 35 x 12 40 x 8 Cable Front Delt Raise 30 x 10 40 x 6 Decline Hammer Strength 180 x 12 230 x 9 Did some tri's to cool down. Didn't feel particularly strong tonight. Took a stim, made me feel weird. |
| Posted by: JW32Hoops Mar 17 2007, 10:55 AM |
| 3/16 Back & Biceps Lat Pulldown (Wide Grip) 115 x 12 (warmup) 160 x 12 190 x 8 205 x 6 BB Curl (Wide Grip) 45 x 10 (warmup) 65 x 12 75 x 10 95 x 6 Cable Rows 145 x 12 175 x 10 205 x 6 Lat Pulldown (Close Grip) 160 x 10 190 x 8 205 x 6 HS Iso Lateral High Row 180 x 12 230 x 10 250 x 8 EZ Curl (Close Grip) 45 x 12 75 x 10 85 x 8 |
| Posted by: JW32Hoops Mar 22 2007, 11:32 AM |
| Business trip to Richmond for the past few days, really jacked my lifting schedule up. I got a ghetto workout in at the hotel fitness room, which was awful. Here's what I did to get by and beat back the guilt. 3/20 Pushups 10 sets of 15 Flat Bench Leg Raises (Abs) 8 sets of 15 Concentration Curls 30lb DB's...heaviest they had 3 sets of 12 Hammer Curls 3 sets of 12 I'm back in the real gym later tonight, gotta get back on track and make some progress, lots of work to do. Will update later. |
| Posted by: JW32Hoops Mar 27 2007, 10:47 AM |
| Not sure if anyone's been following along, but I haven't really hit the gym in a while. I'm kinda on the tail end of a serious bender, been celebrating St. Pat's over and over, couple birthday parties, fantasy drafts, etc. Had some fun with some illicits too, but REALLY needed to get back in the routine, was feeling pretty shitty. Anyway, got back in yesterday, here's what I got done. 3/27 Legs & Traps Deadlift 135 x 12 185 x 10 225 x 8 275 x 6 Upright Row 85 x 12 105 x 10 125 x 8 Quad Extension 110 x 15 160 x 10 220 x 8 Shrugs (DB's immediately followed by 45lb plates) 65 x 12 45 x 20 75 x 12 45 x 20 75 x 12 45 x 20 Front Plate Raise 45, 35, 25 x 10 45, 35, 25 x 8 Definitely wasn't setting any PB's, but it felt good to get back into it. |
| Posted by: JW32Hoops Mar 29 2007, 09:22 AM |
| 3/29 Chest (w/shoulders & triceps) BB Flat Bench 135 x 12 165 x 10 185 x 8 225 x 6 245 x 4 Dips 8, 8, 6 Incline DB Press 60 x 10 70 x 8 70 x 6 Triceps Pushdown 50 x 12 70 x 8 70 x 8 Military DB Press 40 x 12 50 x 10 Hammer Strength Decline 160 x 12 180 x 10 200 x 6 Lateral Raise Superset 25 x8 15 x8 12 x8 8 x8 Morning workout, felt pretty strong on the bench today, especially for how out of the loop I've been lately. Think from now on I'm going to do chest and shoulders on separate days though. |
| Posted by: JW32Hoops Apr 2 2007, 09:44 AM |
| Had a couple unplanned days off...decided to alter the routine a bit, was getting mildly stagnant. 4/2 Chest & Biceps Incline BB Press 135 x 12 165 x 10 185 x 8 205 x 5 Flat Bench DB Press 55 x 10 65 x 10 70 x 8 Straight Bar BB Curl 65 x 10 85 x 8 105 x 4 45 x 10 Hammer Strength Decline Press 180 x 12 210 x 10 250 x 6 EZ Curl (close grip) 55 x 12 75 x 8 DB Flyes 30 x 15 40 x 12 DB Hammer Curls 40 x 10 45 x 8 25 x 12 Back was killing me yesterday. Felt OK this morning at the gym, but it hurting some now. |
| Posted by: JW32Hoops Apr 4 2007, 09:28 AM |
| 4/3 Back/Abs/Calves HS Iso Lateral High Row 140 x 12 180 x 12 230 x 10 270 x 8 *PB Cable Rows 160 x 10 190 x 8 205 x 6 Lat Pulldown (wide grip) 160 x 10 190 x 6 205 x 4 Flat Bench Leg Raise 4 sets of 20 Ab Bench 4 sets of 25 Calf Raises (toes on plate) 4 sets of 15 I've been neglecting my abs in the worst way, and I can't continue that way. This was a start, so I feel pretty good about it. Did not feel very strong on the back lifts though, but maybe because it was 8:30pm by the time I got to the gym, later than I ever go. Also, I need to incorporate some free weights into my back routine. It's the only day of the week that I don't use free weights. |
| Posted by: JW32Hoops Apr 6 2007, 08:19 AM |
| 4/5 Shoulders (w/some Tri's & Abs) DB Military Press 35 x 15 50 x 12 60 x 10 65 x 8 Upright Row 105 x 12 125 x 8 145 x 4 *PB DB Lateral Raise 35 x 12 40 x 8 40 x 8 Close Grip Bench 95 x 15 115 x 12 135 x 10 Tricep Cable Pushdown 60 x 15 70 x 10 80 x 6 40 x 12 Ab Bench 4 sets of 25 Flat Bench Leg Raises 2 sets of 20 |
| Posted by: JW32Hoops Apr 8 2007, 01:16 PM |
| Took 2 days off, only planned to take one. For a good cause though. (Good cause = many, many beers) 4/8 Legs & Traps Squats 135 x 12 185 x 10 225 x 8 275 x 6 BB Shrugs 125 x 15 175 x 12 195 x 10 125 x 12 Quad Extensions 120 x 12 180 x 10 220 x 6 DB/45lb Plate Shrugs 65 x 12; 45 x 15 75 x 12; 45 x 15 75 x 12; 45 x 15 Plate Front Raise 45 x 10 35 x 10 25 x 10 |
| Posted by: JW32Hoops Apr 10 2007, 09:17 AM |
| 4/10 Chest & Biceps Bench Press 135 x 15 185 x 12 205 x 10 225 x 6 Incline DB Press 55 x 12 60 x 10 65 x 8 BB Curls (straight bar, wide grip) 55 x 15 75 x 10 85 x 8 95 x 6 Bench Press (super wide grip) 135 x 15 165 x 8 DB Flyes 35 x 12 40 x 10 EZ Curls (close grip) 75 x 12 85 x 8 Hammer Strength Decline Press 180 x 12 230 x 8 DB Hammer Curl 40 x 12 45 x 10 Didn't go too heavy this morning. I plan to test my bench max on Saturday, so I was determined to get a decent amount of reps in today, and from multiple angles. |
| Posted by: JW32Hoops Apr 14 2007, 05:40 PM |
| OK, so I took 3 days off. LoL It's the last couple days of my "bulk" so I feel like I could get away with it. No more of that shit from here on out though! Now it's time for the summer cut/recomp. Anyway, the numbers you've all been waiting for...my 1RM bench test! 4/14 Chest & Biceps Bench Press 135 x 8 185 x 4 205 x 3 225 x 3 250 x 1* 265 x 1* Incline BB Press 135 x 12 185 x 6 205 x 3* 155 x 12 Straight BB Curl 60 x 15 80 x 10 100 x 6 Decline BB Bench 135 x 15 185 x 10 205 x 8 DB Flyes 35 x 12 40 x 10 45 x 8 DB Incline Press 60 x 12 75 x 8 DB Hammer Curl 35 x 15 45 x 10 30 x 10 Also, did some tricep cable extensios and some bicep machine stuff, but didn't pay attention to the #'s. *********ALL TIME HIGHS************ Feels good to say I can bench 265lbs!!! Can't wait to break 270 and beyond. My new goal for 2007 is 300 1RM!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! So pumped, can't wait to set more PR's!!!!!! |
| Posted by: JW32Hoops Apr 17 2007, 09:04 AM |
| 4/16 Traps & Abs BB Shrugs 135 x 20 185 x 12 185 x 12 205 x 10 Upright Rows 65 x 15 95 x 12 115 x 8 Incline DB Shrugs 50 x 15 55 x 15 60 x 15 DB and 45lb Plate Shrugs 60 x 15 45 x 20 75 x 15 45 x 20 90 x 12 45 x 20 Flat Bench Leg Raises 4 sets of 20 Incline Situps 2 sets of 15 Ab Bench 2 sets of 60 |
| Posted by: JW32Hoops Apr 17 2007, 09:24 PM |
| 4/17 Legs & Arms BB Curls 65 x 12 85 x 10 105 x 5 Close Grip Bench 135 x 12 165 x 10 185 x 6 Squats 135 x 12 185 x 10 225 x 10 300 x 6 * DB Curls 35 x 12 40 x 10 45 x 8 Quad Extensions 120 x 12 170 x 10 210 x 6 EZ Curls 55 x 12 75 x 10 95 x 6 Calf Raises (bodyweight, toes on 45lb plate) 4 sets of 15 Tricep Cable Pusdown (reverse grip, one hand at a time) 30 x 15 50 x 12 70 x 4 * First time I ever squatted 300! First time I ever tried to. |
| Posted by: JW32Hoops Apr 20 2007, 06:54 PM |
| 4/20 Shoulders & Triceps DB Military Press 50 x 12 55 x 10 60 x 8 65 x 6 DB Lateral Raise 35 x 10 40 x 8 40 x 8 Dips 3 sets of 8 Plate Front Raise (supersetted) 45 x 10 35 x 10 25 x 10 45 x 8 35 x 8 25 x 8 Tricep Cable Pushdown 90 x 15 110 x 12 130 x 8 150 x 6 110 x 12 |
| Posted by: JW32Hoops Apr 28 2007, 06:40 PM |
| Finally feeling 100% (well, close enough anyway) and got back in the gym today. Didn't go heavy, wanted to get a decent amount of reps so I can feel sore again. 4/28 Chest & Biceps Bench Press 135 x 12 185 x 10 205 x 8 205 x 6 135 x 10 Incline DB Press 60 x 10 65 x 8 65 x 8 Incline DB Flyes 30 x 12 35 x 10 40 x 8 Straight Bar Curl (wide grip) 45 x 12 65 x 10 75 x 8 Concentration Curl 30 x 12 35 x 10 Curl Machine (supersetted) 80 x 10 60 x 10 40 x 10 |
| Posted by: JW32Hoops Apr 29 2007, 12:51 PM |
| 4/29 Back & Abs HS Iso Lateral High Row 180 x 12 230 x 10 250 x 8 180 x 12 Lat Pulldown 130 x 12 160 x 10 190 x 6 Cable Row 130 x 12 160 x 8 175 x 8 Flat Bench Leg Raise 4 sets of 20 Ab Bench 4 sets of 50 |
| Posted by: JW32Hoops May 1 2007, 09:45 AM |
| 5/1 Shoulders & Triceps DB Military Press 40 x 12 50 x 10 60 x 8 40 x 12 DB Lateral Raise 35 x 10 35 x 8 40 x 6 Dips 3 sets of 8 Plate Front Raise (supersetted) 45, 35, 25 x 10 45, 35, 25 x 8 Close Grip Bench 75 x 15 115 x 12 135 x 10 DB Lateral Raise (supersetted) 25 x 8 15 x 8 10 x 6 5 x 6 Tricep Cable Pushdown 60 x 15 90 x 12 110 x 12 130 x 10 |
| Posted by: JW32Hoops May 2 2007, 09:06 AM |
| 5/2 Legs & Biceps Squats 135 x 12 185 x 6 225 x 6 275 x 5 305 x 4* Straight BB Curl (wide grip) 55 x 12 75 x 10 95 x 8 Quad Extension 100 x 12 150 x 10 200 x 8 EZ Curl (close grip) 55 x 12 75 x 10 85 x 8 Calf Raises 4 sets of 15 DB Hammer Curls 40 x 10 45 x 8 50 x 8 35 x 12 |
| Posted by: JW32Hoops May 4 2007, 07:12 PM |
| 5/4 Chest/Traps/Abs Incline Bench 135 x 12 185 x 10 205 x 8 135 x 8 BB Shrugs 135 x 15 205 x 10 215 x 10 DB Flat Bench 60 x 12 70 x 12 75 x 8 60 x 8 Flat Bench Leg Raise 4 sets of 20 Upright Rows 65 x 15 95 x 10 115 x 8 135 x 6 (all time high, but form got ugly on last couple) Super Wide Grip Bench 135 x 12 165 x 10 185 x 6 Ab Bench 4 sets of 50 DB (and 45lb plate) Shrugs 65 x 15; 45 x 15 70 x 15; 45 x 15 70 x 12; 45 x 15 |
| Posted by: JW32Hoops May 5 2007, 12:23 PM |
| 5/5 Biceps & Triceps BB Curl (wide grip) 55 x 12 75 x 10 95 x 8 105 x 4 115 x 4* DB French Press (one hand) 30 x 12 40 x 10 45 x 8 EZ Curl (close grip) 85 x 10 75 x 8 65 x 8 45 x 10 (one big superset, only rest to take off plates) Tricep Cable Pushdown 50 x 15 70 x 10 90 x 8 40 x 15 Concentration Curl 35 x 12 40 x 12 45 x 8 Tricep Pushdown Machine (one hand) 50 x 12 70 x 6 30 x 15 |
| Posted by: JW32Hoops May 6 2007, 03:05 PM |
| 5/6 Legs & Misc Squats 135 x 10 185 x 6 225 x 6 285 x 4 315 x 4* Decline Situps 4 sets of 14 Calf Raises 4 sets of 15 Plate Front Raise (ss) 45 x 10 35 x 10 25 x 10 Quad Extension 110 x 12 160 x 8 210 x 8 Incline DB Flyes 30 x 12 40 x 8 45 x 8 Ab Bench 4 sets of 25 |
| Posted by: JW32Hoops May 8 2007, 09:47 AM |
| 5/8 Back & Traps HS Iso Lateral High Row 200 x 12 250 x 8 270 x 6 180 x 10 Lat Pulldown 145 x 12 175 x 10 205 x 6 115 x 8 Cable Row 145 x 12 175 x 10 205 x 4 115 x 8 Upright Row 75 x 12 95 x 10 120 x 6 140 x 4* BB Shrugs 145 x 15 205 x 10 225 x 6 DB (and 45lb plate) Shrugs 70 x 15; 45 x 15 75 x 15; 45 x 15 75 x 15; 45 x 15 |
| Posted by: JW32Hoops May 9 2007, 10:08 AM |
| 5/9 Chest & Biceps Bench Press 135 x 12 185 x 10 225 x 4 155 x 12 BB Curl (wide grip) 65 x 12 85 x 10 105 x 6 115 x 4 DB Incline Press 60 x 12 65 x 8 70 x 6 50 x 12 EZ Curl (close grip) 65 x 12 80 x 8 100 x 6 45 x 12 DB Flyes 35 x 12 40 x 10 Concentration Curl 35 x 12 45 x 8 50 x 4 |
| Posted by: JW32Hoops May 11 2007, 08:34 AM |
| 5/10 Misc First workout after hurting my shoulder, very frustrated that I can't do a typical workout and lift some heavy weight. Oh well, here's what I did to rehab the shoulder and work around it a bit. Shoulder Hang Stretch 20 sec x 3 Rotator Cuff Cable 10 x 10 10 x 10 10 x 10 L Laterals 10 x 10 10 x 10 10 x 10 Rear Delt Machine 10 x 15 20 x 12 40 x 12 Reverse Cable Pressdown (one hand) 30 x 15 50 x 10 30 x 15 Triceps Pushdown Machine (one hand) 65 x 6 50 x 10 30 x 10 40 x 10 Ab Bench 4 sets of 50 Decline Situps 4 sets of 15 Flat Bench Leg Raises 4 sets of 20 Gonna be a rough couple weeks, not lifting heavy and trying to work around this rotator cuff. |
| Posted by: JW32Hoops May 15 2007, 09:45 AM |
| 5/12 Misc Rotator Cuff Cable 10 x 10 10 x 10 10 x 10 10 x 10 Incline DB Curls 35 x 12 40 x 10 Incline DB Press 50 x 12 55 x 10 Preacher DB Curls 30 x 12 35 x 12 Preacher EZ Curls 35 x 15 35 x 15 55 x 12 Tricep Cable Pushdown 70 x 15 90 x 12 110 x 10 Tricep Reverse Cable (one hand) 30 x 12 50 x 10 DB & 45lb Plate Shrugs 60 x 15; 45 x 15 60 x 15; 45 x 15 Sunday 5/13 and Monday 5/14 were off days. |
| Posted by: willpiazza31 May 15 2007, 09:47 AM |
| What's with the pussyass plate shrugs? Get a fucking BB, load it up with some real weight and shrug that. |
| Posted by: JW32Hoops May 15 2007, 09:55 AM |
| 5/15 Misc Squats 135 x 12 185 x 10 225 x 8 275 x 6 Rotator Cuff Cable 10 x 10 10 x 10 10 x 10 Flat Bench Leg Raise 4 sets of 20 Rear Delt Machine 25 x 12 30 x 12 35 x 12 Ab Bench 4 sets of 50 DB & 45lb Plate Shrugs 80 x 15; 45 x 15 80 x 15; 45 x 15 80 x 15; 45 x 15 |
| Posted by: JW32Hoops May 16 2007, 12:19 PM | ||
I do BB shrugs too, but I wanna throw as many reps at the traps as possible to see if that stimulates some growth, cuz I heard traps work that way. Sometimes I'll have days where I'll do every variation of shrug under the sun, but I like going back and forth with DB and plates, cuz the superset makes em burn. Also, I've got one in each hand, so it's not like I'm just shrugging one plate like a mary. |
| Posted by: JW32Hoops May 16 2007, 12:26 PM |
| It's been a week since I've lifted chest and longer since I've lifted shoulders. Few more days of this BS and I'm gonna give em a try, with some lighter weights than usual, see if it hurts bad. 5/17 Biceps & Triceps (and shoulder rehab BS) Standing DB Curl 35 x 12 40 x 8 Rear Delt Machine 25 x 12 35 x 12 45 x 12 EZ Curl (superset - wide/close) 65 x 12; 65 x 8 75 x 8; 75 x 6 Rotator Cuff Cable 20 x 10 20 x 10 20 x 10 Reverse Grip Tri Cable 80 x 15 110 x 10 130 x 10 DB Hammer Curls 35 x 12 40 x 10 45 x 8 Reverse Grip Tri Cable (one hand) 30 x 12 50 x 10 70 x 6 30 x 12 Tricep Pusdown Machine (one hand) 30 x 15 40 x 12 45 x 8 I CANT WAIT to do more compound movements, bench, upright row, military press, etc. Gonna play it safe and continue to hammer the legs, triceps, etc so hopefully my chest/shoulders won't weaken TOO much. |
| Posted by: willpiazza31 May 16 2007, 01:08 PM |
| Does it hurt if you use cables for chest? Like crossovers and shit like that? I had to resort to cables recently for a couple weeks when I couldn't bench. Better than nothing. |
| Posted by: JW32Hoops May 16 2007, 01:28 PM |
| I read that cable crossovers and db flyes would be very bad for this type of injury, so I've been avoiding them alltogether. I'm gonna do chest in a few days and just use DB's and lighten the weight up, work my way little by little back to regular benching, etc. Here's the site I've been using for info on the bench-press related shoulder injury: http://www.bodybuilding.com/fun/criticalbench24.htm |
| Posted by: willpiazza31 May 16 2007, 01:34 PM |
| Oh ok, everyone's different. I experienced no pain with cables so that's why I went ahead and did that. Good luck! |
| Posted by: JW32Hoops May 16 2007, 01:52 PM | ||
Maybe I'll give em a try soon then. This not being able to bench, etc shit BLOWS. |
| Posted by: willpiazza31 May 16 2007, 02:03 PM |
| Tell me about it. I haven't been able to go 100% on chest for like a year and a half. |
| Posted by: JW32Hoops May 16 2007, 02:08 PM | ||
That's the most depressing shit I've heard in a long time. I figured I'd take some extra rest, do a few weeks of rehab exercises, then gradually just get right back into it. I hope mine isn't as severe. |
| Posted by: JW32Hoops May 17 2007, 10:17 AM |
| 5/17 Back/Abs/Calves (and of course shoulder rehab) Rear Delt Machine 25 x 12 30 x 12 35 x 12 25 x 12 Cable Row 100 x 12 130 x 12 160 x 10 L-Laterals 15 x 15 20 x 12 30 x 10 Decline Situps 4 sets of 20 HS Iso Lateral Low Row 90 x 15 160 x 10 180 x 8 Calf Raises 4 sets of 15 Ab Bench 4 sets of 50 First time I've done back since I hurt my shoulder, cuz I wasn't sure if it would affect it and I read that Lat Pulldowns were no good. Hurt some doing the low row, not as much during the regular cable row. Kept the weights low though. |
| Posted by: JW32Hoops May 19 2007, 03:13 PM |
| 5/19 Chest & Traps (and RC) DB Incline Press 50 x 15 55 x 12 60 x 10 50 x 12 BB Shrugs 155 x 15 205 x 10 205 x 8 HS Chest Press 90 x 15 140 x 10 140 x 10 DB & 45lb Plates Shrug 75 x 15; 45 x 15 75 x 15; 45 x 15 75 x 15; 45 x 15 Rear Delt Machine 25 x 12 30 x 12 35 x 12 RC Cable 10 x 12 30 x 8 10 x 10 First time I've done any chest since injuring my shoulder so I went nice and light, and also avoided barbell. Felt a bit of pain but not half as bad as a week ago. Gonna get back into chest/shoulders gradually so it doesn't get worse. |
| Posted by: JW32Hoops May 21 2007, 10:30 AM |
| 5/20 BB Curl (wide grip) 45 x 12 65 x 12 85 x 8 95 x 8 Close Grip Bench 95 x 15 115 x 12 135 x 8 EZ Curl (close grip) 55 x 15 75 x 10 95 x 8 Tricep Cable Pushdown 80 x 15 110 x 12 130 x 10 150 x 8 DB Hammer Curl 35 x 12 40 x 10 45 x 8 Rev Grip Tri Cable (single hand) 30 x 12 50 x 10 70 x 6 30 x 15 Decline Situps 4 sets of 20 Flat Bench Leg Raises 4 sets of 20 Ab Bench 4 sets of 50 |
| Posted by: JW32Hoops May 22 2007, 09:48 AM |
| 5/22 Squats 135 x 12 205 x 8 245 x 6 275 x 6 Rear Delt Machine 25 x 12 30 x 12 35 x 10 Upright Row 65 x 12 85 x 10 95 x 10 Quad Extensions 100 x 10 140 x 10 180 x 8 DB Lateral Raise 25 x 12 30 x 10 30 x 8 Incline DB Press 50 x 12 55 x 10 60 x 8 50 x 12 |
| Posted by: Jason2459 May 22 2007, 10:09 AM |
| How did your shoulder handle that workout. Quite a bit of shoulder rotation movements there. |
| Posted by: JW32Hoops May 22 2007, 05:09 PM | ||
It hurt a bit, but not that bad. I kept the weights low to medium cuz I'm still gradually recovering. Stayed away from Military Press too, probably 1 week away from trying that and 2 weeks away from being back to normal. My guess anyway. |
| Posted by: Jason2459 May 22 2007, 05:14 PM |
| Just take it slow. Don't need to rush anything. |
| Posted by: JW32Hoops May 22 2007, 05:22 PM | ||
Thanks for the advice bro! It's been VERY frustrating, since I was right on the verge of making some serious gains. I'm happy with where I stand currently (255lbs!) but still have LOTS of work to do. Gonna take it slow, but also continue SFW around the injury. |
| Posted by: JW32Hoops May 29 2007, 10:59 AM |
| Took some time off, shoulder healing...slowly. 5/29 Rear Delt Machine 25 x 12 30 x 12 35 x 10 Incline DB Press 55 x 12 60 x 12 65 x 8 70 x 8 RC Cable 10 x 10 10 x 10 Straight Bar Curl (wide grip) 45 x 15 65 x 12 75 x 8 HS Chest Press 140 x 12 160 x 10 160 x 8 DB Hammer Curls 40 x 12 40 x 10 45 x 10 |
| Posted by: JW32Hoops Jun 1 2007, 08:33 AM |
| 5/31 Standing BB Military 45 x 15 65 x 12 75 x 10 75 x 8 RC Cable 10 x 12 10 x 12 10 x 10 10 x 10 HS High Row 140 x 15 180 x 10 230 x 8 DB Lateral Raise (ss) 25 x 12; 15 x 10 20 x 10; 15 x 8 One Hand Cable Tri (rev grip) 20 x 12 30 x 8 HS Military 90 x 12 90 x 12 One Hand French Press 30 x 12 40 x 8 25 x 12 Seated Cable Row 130 x 12 160 x 10 DB Military Press 55 x 10 One Hand Tri Machine 30 x 15 50 x 8 Ab Bench 4 sets of 50 Shoulders felt pretty good and didn't get tweaked during all the Military stuff. I'm very relieved about that. |
| Posted by: JW32Hoops Jun 6 2007, 11:01 AM |
| 6/5 HS Chest Press 110 x 15 160 x 12 BB Curl (wide grip) 45 x 15 65 x 12 75 x 10 95 x 6 Incline DB Press 50 x 12 60 x 12 65 x 12 65 x 10 DB Hammer Curl 35 x 12 30 x 15 50 x 10 40 x 12 Flat DB Press 50 x 12 60 x 12 60 x 10 BB Curl (glose grip) 55 x 12 Been out of the gym for 4 days, figured I'd hit the beach muscles. Good times, gotta get back in there today. |
| Posted by: JW32Hoops Jun 7 2007, 08:51 AM |
| 6/6 Pullups 5 sets of 4 HS High Row 140 x 12 180 x 10 230 x 8 Cable Row 115 x 15 160 x 12 190 x 8 190 x 6 Vertical Crunch 3 sets of 20 Ab Bench 1 set of 50 Never did pullups before. Was extremely weak with them, but I guess that just means I need to do them. Shitty workout overall. Gym was extremely crowded and I wasn't feeling it. |
| Posted by: hound Jun 7 2007, 01:14 PM |
| good job on the pullups man, keep it up! |
| Posted by: JW32Hoops Jun 8 2007, 11:17 PM |
| 6/8 Squats 135 x 12 185 x 10 225 x 8 275 x 6 BB Shrugs 135 x 15 185 x 12 225 x 8 Quad Extensions 110 x 15 170 x 10 210 x 8 DB & 45lb Plate Shrug 75 x 12; 45 x 15 75 x 12; 45 x 15 |
| Posted by: JW32Hoops Jun 11 2007, 12:33 PM |
| 6/9 Standing BB Military 65 x 15 85 x 12 105 x 10 125 x 8 Close Grip Bench 115 x 12 135 x 10 155 x 8 Cable Lateral Raise 20 x 12 30 x 12 40 x 8 Tricep Cable Pushdown 80 x 15 100 x 12 120 x 10 140 x 8 Upright Row 75 x 12 95 x 10 115 x 8 Tri Cable (single hand, rev grip) 30 x 12 40 x 10 50 x 8 Decline Situps 4 sets of 20 Ab Bench 4 sets of 50 |
| Posted by: JW32Hoops Jun 12 2007, 11:20 AM |
| 6/11 Bench Press 135 x 12 165 x 10 185 x 10 Incline DB Press 60 x 12 65 x 10 70 x 10 BB Curl (wide grip) 65 x 12 EZ Curl (close grip) 75 x 12 85 x 10 95 x 8 Cable Fly 30 x 15 50 x 12 DB Curl 40 x 12 45 x 10 45 x 8 HS Chest Press 100 x 15 DB Hammer Curl 45 x 12 Incline Bench 135 x 12 Curl Machine (single hand) 40 x 8 Ab Bench 2 sets of 50 First time I've benched since the shoulder injuries. Definitely lost strength there, but happy to have done them and not have any pain today. Will slowly work my way back up to heavy weight. |
| Posted by: JW32Hoops Jun 13 2007, 02:48 PM |
| 6/12 Pullups 4 sets of 5 Cable Row 130 x 12 160 x 8 205 x 8 BB Shrug 155 x 15 205 x 12 225 x 10 HS High Row 140 x 12 180 x 8 250 x 8 DB & 45lb Plate Shrug 80 x 12; 45 x 15 80 x 12; 45 x 15 80 x 12; 45 x 15 Flat Bench Leg Raise 4 sets of 20 Ab Bench 2 sets of 50 |
| Posted by: JW32Hoops Jun 15 2007, 07:22 AM |
| 6/14 Squats 135 x 8 185 x 8 225 x 8 275 x 8 315 x 6 Tricep Cable Pushdown 60 x 12 80 x 8 90 x 8 Calf Raises 4 sets of 15 EZ Curl 55 x 12 75 x 8 95 x 8 DB Curl 45 x 10 Incline BB Bench 135 x 12 135 x 12 135 x 12 Tried to do dips, but my RC wasn't having it, had to quit in the middle of my 1st set. Very frustrating. PR on squats though, so that was cool. |
| Posted by: JW32Hoops Jun 19 2007, 09:36 AM |
| 6/16 Standing BB Military 85 x 12 105 x 10 125 x 10 135 x 6 Close Grip Bench 135 x 12 155 x 8 155 x 8 Cable Lateral Raise 30 x 12 40 x 10 50 x 8 Rev Grip Tri Cable (single hand) 30 x 12 40 x 8 40 x 8 Upright Row 85 x 12 105 x 10 115 x 8 Flat Bench Leg Raise 4 sets of 20 Ab Bench 4 sets of 50 |
| Posted by: JW32Hoops Jun 19 2007, 09:51 AM |
| 6/17 Incline Bench 135 x 12 155 x 10 165 x 8 185 x 6 Standing EZ Curl 75 x 12 75 x 10 95 x 8 DB Bench 60 x 12 65 x 10 70 x 8 Incline Curl 30 x 12 35 x 10 40 x 8 Flat BB Bench 135 x 12 Ab Bench 4 sets of 50 |
| Posted by: JW32Hoops Jun 20 2007, 10:15 AM |
| 6/20 Pullups 5 sets of 5 Cable Row 130 x 12 175 x 8 205 x 8 BB Shrug 135 x 15 185 x 12 205 x 10 HS High Row 160 x 12 200 x 8 250 x 8 Upright Row 75 x 12 95 x 10 105 x 8 DB & 45lb Plate Shrug 75 x 15; 45 x 15 75 x 15; 45 x 15 |
| Posted by: JW32Hoops Jun 21 2007, 09:09 AM |
| 6/21 DB Bench Press 65 x 12 70 x 10 75 x 10 Incline BB Bench 155 x 10 185 x 8 205 x 6 135 x 8 Rev Grip Cable Tri (single hand) 30 x 12 40 x 10 50 x 8 Cable Lateral Raise 30 x 12 40 x 10 50 x 10 Flat Bench Leg Raise 4 sets of 20 Ab Bench 4 sets of 50 |
| Posted by: JW32Hoops Jun 25 2007, 11:24 AM |
| 6/23 Quad Extension 110 x 15 160 x 10 210 x 8 EZ Curl (wide) 40 x 15 75 x 12 85 x 10 Calf Raises 4 sets of 15 Incline DB Curl 30 x 12 35 x 10 40 x 8 DB Hammer Curl 35 x 10 40 x 8 Such a fatboy workout...ate 2 cheeseburgers right before walking into the gym and basically just did biceps. Been partying too much and not working out enough. Gotta re-focus this week. |
| Posted by: hound Jun 26 2007, 09:29 AM |
2 cheese burgers!!!  Focus Obi One... |
| Posted by: JW32Hoops Jun 26 2007, 09:41 AM |
| 6/26 Standing BB Military 75 x 15 95 x 12 115 x 10 135 x 6 Close Grip Bench 135 x 10 145 x 10 155 x 8 Plate Front Raise 45 x 12 45 x 12 45 x 12 Rear Delt Machine 40 x 15 70 x 12 100 x 10 Rev Grip Cable Tri (single hand) 30 x 12 30 x 12 DB Lateral Raise (ss) 25 x 8; 15 x 8 Had to cut my workout short after the Lateral Raises, rotator cuff was NOT having it. Very frustrating, but I plan on pushing through it, while rehabbing and trying to avoid the most painful stuff. |
| Posted by: Jason2459 Jun 26 2007, 09:43 AM | ||
Exactly, you need to focus more. You should have had at LEAST three cheese burgers!! |
| Posted by: JW32Hoops Jun 26 2007, 09:47 AM | ||||
Haha, that was both my proudest and most shameful bulking moment, all at once. But hey, I'm never going to weigh 275lbs eating chicken breasts and salads! |
| Posted by: JW32Hoops Jun 27 2007, 09:55 AM |
| 6/27 Pullups (palms facing eachother) sets of 7, 6, 6, 6, 6 BTB Smith Shrugs 90 x 15 140 x 12 190 x 10 Cable Row 130 x 12 175 x 12 220 x 8 220 x 8 HS High Row 160 x 12 200 x 12 270 x 10 DB & 45lb Plate Shrug (SS) 80 x 12; 45 x 15 80 x 12; 45 x 15 80 x 12; 45 x 15 DB Conc Curl 40 x 12 BB Curl 85 x 10 Single Hand Curl Machine 30 x 12 30 x 8 Flat Bench Leg Lifts 4 sets of 20 Ab Bench 4 sets of 50 AWESOME workout today. Deftones was a stellar choice on Back Day. |
| Posted by: Roids Jun 29 2007, 02:25 PM |
| Your routine is kind of funky. It seems like you just randomly pick an excercise that you want to do. What's your reasoning behind this routine? |
| Posted by: JW32Hoops Jul 2 2007, 10:04 AM | ||
My routine is predicated on this type of schedule: Chest/Biceps Back/Traps Shoulders/Triceps Legs I'll throw abs in there whenever I feel like it and take days off randomly, if I'm tired or have stuff to do. To be honest, I do switch things up a LOT, and sometimes it IS based on whatever I feel like doing. If one thing is lagging behind, I'll focus on it more, or sometimes I'll just walk around, doing random things. SFW baby, just SFW. |
| Posted by: JW32Hoops Jul 2 2007, 10:29 AM |
| 6/28 Incline Bench 135 x 12 165 x 10 185 x 8 205 x 4 Slight Incline DB Bench 65 x 12 75 x 10 80 x 8 Single Hand French Press 30 x 12 35 x 10 Did some other random Triceps stuff, then bounced. Was just concerned with hitting the chest, since I hadn't in a while and wasn't sure when I would again. |
| Posted by: NEseasons4 Jul 2 2007, 10:33 AM |
| [QUOTE]AWESOME workout today. Deftones was a stellar choice on Back Day. Indeed. Adrenaline and Around the Fur a great "fuel". |
| Posted by: JW32Hoops Jul 2 2007, 10:37 AM |
| 6/30 DB Curls 30 x 12 30 x 12 30 x 12 30 x 12 30 x 12 DB Lateral Raise 30 x 12 30 x 12 30 x 12 30 x 12 30 x 12 Didn't go to the gym on Sat. 30lb DB's are all I have at home, so I just messed around and did some shoulders and biceps. Just wanted to stay active and not let atrophy set in. |
| Posted by: JW32Hoops Jul 2 2007, 10:38 AM | ||
I've got Adrenaline and White Pony. Heard good things about Around The Fur, gonna check that out. |
| Posted by: JW32Hoops Jul 2 2007, 10:47 AM |
| 7/1 CARDIO!!!!!! I actually did some! Tennis on clay. Gerra def Hoops 3-6, 6-0, 7-5 My first match ever on clay. Definitely need more cardio-vascular endurance to run around and catch up to those drop shots. They don't bounce up very high off that surface. Total playing time: approx 3 hours. Feeling it today. |
| Posted by: JW32Hoops Jul 3 2007, 09:39 AM |
| 7/2 Standing BB Military 75 x 12 95 x 12 115 x 10 135 x 8* Rear Delt Machine 40 x 12 115 x 10 Incline DB Press 75 x 10 75 x 10 60 x 12 Front Plate Raise 45 x 10 45 x 10 45 x 10 DB Lateral Raise 25 x 12 35 x 8 Rev Grip Tri Cable (single hand) 30 x 12 50 x 8 50 x 8 DB French Press (single hand) 35 x 10 35 x 10 Nobody else in my gym does Standing Military Press with heavy weight at all, so everytime I load up 45's on the big bar and start pressing it over my head, everyone watches like I'm friggin Lou Ferrigno. Good times. |
| Posted by: Jason2459 Jul 3 2007, 10:36 AM | ||
They are probably scared you're going to put it through the ceiling you damn giant. |
| Posted by: JW32Hoops Jul 3 2007, 10:40 AM | ||||
Haha, it's a long way up (and down) for that bar, it probably makes some folks in the gym nervous. I absolutely LOVE doing those standing up, it's become my #1 favorite lift. |
| Posted by: Jason2459 Jul 3 2007, 10:45 AM | ||||||
That's good. It's probably one of the best assistance/supplemental lifts to the bench with out actually being on your back. Some people can't do them because of bad shoulders but if you can do them do it. |
| Posted by: JW32Hoops Jul 3 2007, 10:54 AM | ||
|
| Posted by: Jason2459 Jul 3 2007, 11:03 AM | ||||
Meaning that typically if your supplmental exercises go up then it should carry over somewhat to your bench and it will go up. |
| Posted by: JW32Hoops Jul 3 2007, 11:12 AM |
| Ohhh, ok, so in relation to the bench press as the "primary" exercise. Unfortunately, since my RC injuries, I haven't been able to bench press 100% in almost 2 months. Incline is OK and surprisingly so is Military. |
| Posted by: JW32Hoops Jul 5 2007, 09:25 AM |
| 7/4 Pullups Sets of 7, 7, 6, 6, 6 Cable Row 130 x 12 175 x 10 220 x 12 HS High Row 160 x 12 200 x 10 270 x 8 BB Curl 65 x 15 95 x 10 105 x 6 Conc Curl 35 x 12 45 x 8 45 x 8 Flat Bench Leg Raise 4 sets of 20 |
| Posted by: JW32Hoops Jul 6 2007, 08:21 AM |
| 7/5 Squat 135 x 12 185 x 8 225 x 10 275 x 8 Quad Ext 130 x 15 170 x 12 220 x 8 Smith BTB Shrug 100 x 20 180 x 12 180 x 12 DB Shrug 75 x 12 75 x 12 75 x 12 Front Plate Raise 45 x 12 45 x 12 45 x 12 Flat Bench Leg Raise 4 sets of 20 Ab Bench 4 sets of 50 |
| Posted by: JW32Hoops Jul 9 2007, 09:00 AM |
| 7/6 Incline Bench 135 x 12 185 x 11 215 x 4 DB Bench 65 x 12 75 x 10 75 x 10 80 x 8 50 x 12 DB French Press (single hand) 35 x 12 35 x 10 Wide Grip Tri Cable 80 x 8 40 x 12 40 x 15 Pec Deck 3 sets of ??? |
| Posted by: JW32Hoops Jul 10 2007, 09:53 AM |
| 7/9 Standing BB Military 95 x 15 115 x 10 135 x 8 135 x 6 Rear Delt Machine 55 x 15 100 x 12 150 x 8 DB Lateral Raise 30 x 12 35 x 10 40 x 6 30 x 12 Cable Tri Pushdown 50 x 12 70 x 10 90 x 8 50 x 12 DB French Press (single hand) 35 x 12 40 x 10 Decline Situps 4 sets of 20 Ab Bench 2 sets of 50 Awesome workout last night. Really hammered the delts, tri's and abs. |
| Posted by: JW32Hoops Jul 11 2007, 09:34 AM |
| 7/11 Pullups Sets of 7, 7, 7, 6 Cable Row 145 x 12 190 x 10 235 x 8 HS High Row 180 x 12 230 x 10 270 x 8 BB Curl 75 x 12 95 x 8 105 x 6 45 x 15 DB Hammer Curl 45 x 10 45 x 10 45 x 8 Flat Bench Leg Raise 4 sets of 20 |
| Posted by: NEseasons4 Jul 11 2007, 08:35 PM |
| Hey! Where's that cardio big guy? Gotta balance that diet. If you eat oranges all day, and only oranges - you'll turn into an orange. And you wouldn't want that. Trust me. |
| Posted by: JW32Hoops Jul 12 2007, 02:47 PM | ||
I'm allergic to it |
| Posted by: willpiazza31 Jul 12 2007, 03:07 PM |
| This log is crap, you don't workout. Post a video!!! |
| Posted by: JW32Hoops Jul 12 2007, 04:52 PM | ||
It's enough that I'm carrying a notebook around 1/2 the time so I can log shit, now I gotta have my handycam just to SFW.... ....fuckin AssBag cracks me up. |
| Posted by: JW32Hoops Jul 13 2007, 08:51 AM |
| 7/12 BB Shrug 135 x 15 185 x 12 205 x 12 Cable Lateral Raise 30 x 12 50 x 8 30 x 12 DB & 45lb Plate Shrug (ss) 80 x 12; 45 x 15 80 x 12; 45 x 15 80 x 12; 45 x 15 DB Front Raise 30 x 12 30 x 12 30 x 12 Was gonna do some legs, but I've got a 3-on-3 basketball tourney this weekend, so I wanted to keep the springs fresh, no soreness. Hammered my traps and a bit of delts, felt good. Chest, abs, etc tonight. |
| Posted by: hound Jul 13 2007, 08:55 AM | ||
why all 30's... you can do 35 if you gettin 12 through 3 sets... im watchin you  |
| Posted by: JW32Hoops Jul 13 2007, 08:57 AM |
| Pearson, you fucker...my how the tables have turned. Yeah, I probably coulda manned up and banged out some 35's, but I hadn't done DB Front Raise in years, so I was playing it cool. That, and the 12 reps were very exhausting, felt good. The last couple were work. |
| Posted by: JW32Hoops Jul 13 2007, 07:32 PM |
| 7/13 Flat Bench 135 x 12 Incline Bench 135 x 12 185 x 8 205 x 5 DB Press 70 x 10 75 x 10 50 x 15 Close Grip Bench 135 x 10 Flat Bench Leg Raise 4 sets of 20 AWFUL workout today. No energy, whatsoever, and my shoulder was acting up to boot. Very weak all the way around. Gonna hit chest again in a few days and try to make up for this shitty workout. |
| Posted by: cc-10 Jul 13 2007, 08:35 PM |
| hit it again in a few days??? why not rest it a lil longer ...especially if the shoulder has been acting up... |
| Posted by: JW32Hoops Jul 20 2007, 08:09 PM |
| 7/20 First day of full body workouts (in the order I did them) Incline Bench 135 x 15; 135 x 15 Deadlift 135 x 15; 135 x 15 Squat 135 x 15; 135 x 15 Flat DB Press 50 x 15; 50 x 15 Standing BB Military 75 x 15; 75 x 15 Seated DB Military Press 30 x 15; 30 x 15 Lat Pulldown 85 x 15; 100 x 15 Seated Cable Row 100 x 15; 100 x 15 Close Grip Bench 95 x 15; 95 x 15 BB Curl 55 x 15; 55 x 15 Cable Pushdown 70 x 15; 80 x 15 Most of the weights seemed to be OK for 15 reps. Some were on the challenging side (standing military, bb curl) and some were on the easy side (db military, close grip bench) but overall the weights seemed right. I have a feeling I'm going to be VERY sore this weekend though. |
| Posted by: JW32Hoops Jul 20 2007, 08:13 PM |
| Jason, I think I found a good form for me with the deadlifts. I concentrated on keeping my back straight and not rounding it. My legs spread wide as I went down and up, kinda like a frog. How does that sound? OK? My legs definitely did most of the work, which is what I wanted. |
| Posted by: accent115 Jul 20 2007, 09:45 PM |
lol who says french press  |
| Posted by: JW32Hoops Jul 20 2007, 11:02 PM | ||
haha, idk man, what else should i call em? |
| Posted by: Jason2459 Jul 21 2007, 04:09 PM | ||||
If done with a barbell - Skull Crushers If done with DBs - lying Tricep Extensions If done on a Machine - pussy |
| Posted by: Jason2459 Jul 21 2007, 04:11 PM | ||
That is a TON of volume. Good luck. |
| Posted by: Jason2459 Jul 21 2007, 04:14 PM | ||
It sounds like modified sumo. There are some people that look like a frog when doing them. Nothing wrong with that. As long as it allows you to keep a very strict and tight arch in the lower back then that is good. The more you spread your feet out the more hip and glutes you get into the lift and less lower back. |
| Posted by: JW32Hoops Jul 21 2007, 04:52 PM | ||||||
I usually do em single hand, with DB, standing or seated. |
| Posted by: JW32Hoops Jul 21 2007, 04:57 PM | ||
Yeah, it was a lot of work, but it wasn't too long, 80 min I'd say. The hardest part is trying to do it in descending order, starting with the biggest muscles (quads, chest, back) and ending with the smallest (bi/tri) because my gym is crowded and only has like 1 of everything. I'm kinda sore today, esp lower back cuz I never do deadlifts, even though I did em mod-sumo. I think the volume will be hard to deal with at first, but easier as the reps go down and the weight goes up. I've gotten myself some L-Glutamine and Incarnate though, so that should help with endurance, muscle recovery, and joint pain....hopefully. |
| Posted by: JW32Hoops Jul 23 2007, 12:48 PM |
| 7/21 CARDIO! Played 3 hours of full-court basketball on Sunday. Gonna hit the weights tonight for the official 1st day of the full body stuff. Already sore from testing it on Friday and playing ball yesterday...still can't wait to attach the HST routine though! |
| Posted by: 0311 Jul 23 2007, 04:10 PM |
| You're doing a full body routine, not HST since you're not using any of their principles. 1) After you find your 15 RM's, you STILL need to find your 10 RM's AND 5 RM's and plug them in. 2) Once your routine is set up, you need to take minimum one week off to SD (strategic deconditioning). Why? So that you decondition your muscles enough to ellicit a growth response from the lowered weight as you build up to your RM's. This means you plug in your RM's on the last day of each meso, and lower the weight each day going backwards to day one. What you have going on is essentially doing a cardio'esque amount of full body volume with submaximal weight until you actually hit your RM day. Especially if you're tall and skinny with a fast metabolism, doing tons of volume only increases your metabolism even further which is not what you need. Another thing to note about full body work in general.. You don't NEED to isolate each and every muscle in your body with tons of exercises. See my initial articles I posted in this thread: http://forums.bulknutrition.com/?showtopic=33964&st=0 Especially with the 15-10's, you're better served grabbing a handful of compounds and not holding back. If you disregard this advice, at least do us the favor of NOT doing squats AND deadlifts on the same day lol. |
| Posted by: JW32Hoops Jul 23 2007, 04:17 PM |
| 0311...all set with the pre-week off, since I took a week off (not planned but who cares) right before "testing" the new routine, so I should be ready to jump right in today. As for "HST" I thought that's what AZFit told me it was...I could care less what it's called, as long as I get big. The squats and deadlifts...yeah, I realized that's not best move, doing them on the same day. I'll be doing one or the other from now on. Once I'm done with the 15rep weeks, I'm gonna guesstimate my 10rep weights and figure them out on the fly...if something's too light, bump it up and vice versa. Thanks for all the advice! I'll be updating this Log daily, so feel free to tell me if I screw something up. |
| Posted by: 0311 Jul 23 2007, 04:36 PM |
| LOL, I like that.. You're right about naming things. Personally, I never really cared for the structure of "HST" vs. doing my own full body undulating workout. By undulation, I mean using many different set/rep schemes for each lift depending on what my muscles prefer. An example for me would be doing olympic squats for ONE all out set of 20 reps w/ my 12 RM (meaning I rest pause my way somehow to 20), yet keeping the reps low and heavy for chest (5 x 5). If it helps, my full body workouts would look something like this: Workout A: Bench or Dip Incline Bench Chin Barbell Curl Deadlift Workout B: Bench or Dip Incline DB Press Barbell Row Decline Skull Crushers Squat Then I'd rotate A,B,A... B,A,B Doesn't look like a lot, but when you plug in some extremely heavy weight, it'll take over an hour to finish! Figured I'd post this because if you feel like you're not gaining from what you're doing, it's 100% because of the amount of volume you're running. With what I used to do, I relied more on the heavy poundages from my presses and pulls to work my shoulders and arms vs. doing lateral raises, rear delts, endless curls, pressdowns, ect, ect, ect.. Good luck with it!  |
| Posted by: JW32Hoops Jul 23 2007, 04:39 PM |
| Thanks again man. The volume is concerning for me, as I am looking to add size, not get cut, but I'm willing to suffer through the 2 weeks of 15 rep stuff in order to get to the 10 rep and 5 rep weeks. When it's all said and done, I'm going to take a week off then come back with a 5x5 or an upper/lower split...first things first though, time to go punish my body with another 600 rep marathon! |
| Posted by: JW32Hoops Jul 24 2007, 09:13 AM |
| 7/23 Deadlift 135 x 15; 135 x 15 Incline Bench 135 x 15; 135 x 15 Flat DB Bench 50 x 15; 50 x 15 Standing BB Military 75 x 15; 75 x 15 Seated DB Military 30 x 15; 30 x 15 Lat Pulldown 100 x 15; 100 x 15 Cable Row 100 x 15; 100 x 15 Close Grip Bench 95 x 15; 95 x 15 BB Curl 55 x 15; 55 x 15 Cable Pushdown 80 x 15; 80 x 15 Workout felt great. It was challenging and the volume was significant, but it didn't take forever, maybe 1:15 if that. Shoulders are definitely taking a beating with all the pressing, but it's managable. Incarnate is good stuff! Even after all the volume work, I felt like I could lift another 1/2 hour, no problem. |
| Posted by: Will109090 Jul 24 2007, 04:29 PM |
| Hey JW, what does the Incarnate do? |
| Posted by: JW32Hoops Jul 24 2007, 04:39 PM | ||
It's got Beta-Alanine in it, which helps provide more endurance and stamina in the gym. It's also got Cissus in it, which helps joint pain. |
| Posted by: yeashescool Jul 24 2007, 05:01 PM |
| im looking into a FB workout as well, is there a specific reason for only two sets an exercise? |
| Posted by: 0311 Jul 24 2007, 07:54 PM |