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: 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 | ||||||
Because he's trying to gain mass, not run a circuit course.  Look, doing three full body workouts is this simple: If you're doing 2-3 sets per muscle in a single day, after three workouts in a week, your grand TOTAL is 6-9 sets per bodypart at the end of the week. The exact same as if you bomb and blasted each individual muscle w/ 6-9 sets in a single day, once a week. BTW, your workout hoops looks better than what you had. Just a few things to consider:
You have three pressing exercises working your anterior delts.... If you add incline barbell already torching them. I'd pick the standing military, then possibly something else such as side laterals (not that you need the isolation!)
Your triceps sure do get a lot of attention as well. Again, the reason why I say "less is more" when it comes to full body is because w/ all the presses AND pulls in a single session, three times a week, the need to bomb and blast arms with more exercises won't make them grow any bigger. Why not try and dump CGB, keep the isolation, and let your HEAVY pressing take care of your arms. Remember, you're doing this every other day. |
| Posted by: JW32Hoops Jul 25 2007, 10:16 AM | ||
0311, I was just thinking about this on the way to work today. I want to cut the DB Military Presses and swap it with something else. I was considering Lateral Raises, but I didn't want to do the ISO stuff. I'll think of something. As for the Triceps, I plan to alternate doing 2 tri/1bi lift at the end with doing 2bi/1tri, since you're right...my triceps are already getting tons of work during the presses. I'll shift one to biceps instead. |
| Posted by: accent115 Jul 25 2007, 11:31 AM | ||||
arnold press, someone else's press forgot the name (not tate) its a shoulder workout where you bring the dbs to the same position as the arnold but instead of swinging around upwards, swing outward and forward (slightly upward). Similar to a front raise. But from the sounds of it your ant. delts are fine |
| Posted by: JW32Hoops Jul 25 2007, 11:42 AM |
| From the looks of it, the "Arnold Press" is just like a DB Military Press, but you rotate the DB's on the way up, no? http://www.abcbodybuilding.com/exercise3/arnoldpress.htm |
| Posted by: accent115 Jul 25 2007, 11:45 AM |
| Yes, just bringing them down in front (i believe) causes more stress on the ant. delts, which you're already fine with...nvm. Look for the shoulder workout bible on Tnation.com kd posted it a while back in training |
| Posted by: JW32Hoops Jul 25 2007, 11:48 AM | ||
I've read that, and it's great stuff. Just trying to think of what to replace the DB Presses with, since by that point, I've already done so much pressing and my shoulders are definitely worn out by that point. Maybe some Plate Front Raises or something. |
| Posted by: accent115 Jul 25 2007, 11:52 AM | ||||
mabe lateral, cuz ur already benching |
| Posted by: JW32Hoops Jul 25 2007, 11:55 AM |
| I was trying to stay away from the ISO stuff, but I might just do the laterals....wanna get the side delts bigger anyway. |
| Posted by: JW32Hoops Jul 25 2007, 11:10 PM |
| 7/25 Squat 135 x 15; 135 x 15 Bench Press 135 x 15; 135 x 15 Incline DB Press 50 x 15; 50 x 15 Standing BB Military 75 x 15; 75 x 15 Front Plate Raise 35 x 15; 35 x 15 Lat Pulldown 100 x 15; 100 x 15 Seated Row 100 x 15; 100 x 15 BB Curl (wide) 55 x 15; 55 x 15 Cable Pushdown 80 x 15; 80 x 15 BB Curl (close) 55 x 15; 55 x 15 This high volume stuff is challenging, but I'm bout it bout it, wanna eat more plates. |
| Posted by: willpiazza31 Jul 26 2007, 08:43 AM |
| Are you feeling anything just doing 2 sets? Just curious. With me it would just be like a warm up. |
| Posted by: JW32Hoops Jul 26 2007, 09:21 AM | ||
I'm most definitely feeling a TON. You gotta realize, I'm doing 10 lifts, so that's 20 sets total. If you were to do something (lets say bench) and you did 3 sets of 12, 10 and 8 reps, that would add up to 30 reps. I'm doing 2 sets of 15, which is also 30 reps. The other reason I'm not doing more sets is because I'm doing full body workouts 3 times per week, so these muscles are all getting hit x3. By the end, my muscles (especially shoulders) are on fire and I'm sweating like RKelly in daycare. |
| Posted by: JW32Hoops Jul 27 2007, 09:02 PM |
| 7/27 Mod-Sumo 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 Seated Cable Row 100 x 15; 100 x 15 Lat Pulldown 100 x 15; 100 x 15 BB Curl (wide) 55 x 15; 55 x 15 Close Grip Bench 95 x 15; 95 x 15 EZ Curl (close) 55 x 15; 55 x 15 Week 1 of the Full Body workouts is in the books. So far, so good. Shoulders are taking a beating for sure. Gonna up each lift by 5-10 lbs and bust ass so I can get to the 10 and 5 rep weeks. Hopefully the joints hold up...I think they will. |
| Posted by: yeashescool Jul 28 2007, 09:25 PM |
| im sry prob a dumb question, i dnt understand why your starting your sets at 15 and working your way to "10 & 5" anyway you could explain? thanks |
| Posted by: JW32Hoops Jul 28 2007, 09:35 PM |
| Check this thread. About 1/2 way down the first page is where the routine was created. http://forums.1fast400.com/?showtopic=39251&hl=changing+my+routine |
| Posted by: yeashescool Jul 28 2007, 10:00 PM |
| r u doing 1 on 2 off? of 1 on 1 off? |
| Posted by: JW32Hoops Jul 28 2007, 11:31 PM |
| This is how it works. I lift 3x per week, Mon/Wed/Fri. It's pretty much a full body routine (see my past 4 workouts) with 2 sets per exercise. It is an 8 week program, here is the outline. Week 1 - 15 reps each set Week 2 - 15 reps (add weight) Week 3 - 10 reps Week 4 - 10 reps (add weight) Week 5 - 5 reps Week 6 - 5 reps (add weight) Week 7 - 1-3 reps Week 8 - 1-3 reps (add weight) As you can see, I find my 15RM or 10RM, etc and then try to push that the next week by adding weight. When the 8 weeks is over I'm going to take 1-2 weeks off and start a different routine. Maybe 5x5 or an upper/lower split, haven't decided. |
| Posted by: Will109090 Jul 29 2007, 12:30 AM |
| If the joints start feeling shitty, get some Cissus. |
| Posted by: JW32Hoops Jul 29 2007, 12:32 AM | ||
|
| Posted by: JW32Hoops Jul 31 2007, 09:33 AM |
| 7/30 Squat 155 x 15; 155 x 15 Incline Bench 155 x 15; 155 x 15 Flat DB Bench 55 x 15; 55 x 15 Standing BB Military 85 x 15; 85 x 12 (pissed) Seated DB Military 35 x 12; 35 x 12 (really pissed) Seated Row 115 x 15; 115 x 15 Lat Pulldown 115 x 15; 115 x 15 BB Curl (wide) 65 x 15; 65 x 15 Close Grip Bench 115 x 15; 115 x 15 EZ Curl (close) 65 x 15; 65 x 15 REALLY PISSED that I couldn't get 15 on my last 3 military sets. My delts are pretty worn out after 60 reps on chest. Gonna give it another go on Wednesday. If it doesn't work with 85 on both sets, maybe I'll do 80, but I think I can do it. |
| Posted by: willpiazza31 Jul 31 2007, 09:34 AM |
| Maybe doing the rows after benching will "rest up" your delts a bit before doing shoulder pressing? |
| Posted by: JW32Hoops Jul 31 2007, 09:37 AM | ||
Was thinking about that. Wasn't sure if it would rest my shoulders or sap more energy, but I might just try it. I'm not as concerned with delts as I am with chest, as my shoulders have been growing a lot more easily than chest. |
| Posted by: JW32Hoops Aug 2 2007, 12:34 PM |
| 8/1 Deadlift (mod-sumo) 155 x 15; 155 x 15 Bench Press 155 x 15; 155 x 15 Incline DB Bench 55 x 15; 55 x 15 Seated Row 115 x 15; 115 x 15 Lat Pulldown 115 x 15; 115 x 15 Seated DB Military 35 x 15; 35 x 15 Plate Front Raise 45 x 15; 45 x 15 Close Grip Bench 115 x 15; 115 x 15 EZ Curl (wide) 65 x 15; 65 x 15 Cable Pushdown 100 x 15; 100 x 15 Taxing workout. I was sore and stiff afterwards, walking around the apartment like Frankenstein. Feeling OK today, little soreness, no big deal. Can't wait to finish up the 15rep stuff on Friday and up the weights for 10reps. |
| Posted by: Will109090 Aug 2 2007, 05:12 PM |
| Are you liking this FB workout more than the traditional split? |
| Posted by: JW32Hoops Aug 3 2007, 07:58 AM | ||
I'm really digging it, at least as a switch-up. It's so easy to fall into a routine and then before you know it, your stagnating. With this, I'm forcing myself to get a certain number of reps, then up the weight and get it again. It's been very challenging and I've been getting sore, etc, so I know it's working. I'm only at the end of Week 2 out of 8, but I'd recommend this routine, definitely. |
| Posted by: JW32Hoops Aug 7 2007, 11:32 AM |
| 8/3 Squat 155 x 15; 155 x 15 Incline Bench 155 x 15; 155 x 15 Flat DB Bench 55 x 15; 55 x 15 Seated Row 115 x 15; 115 x 15 Lat Pulldown 115 x 15; 115 x 15 Standing BB Military 85 x 15; 85 x 15 Seated DB Military 35 x 15; 35 x 15 EZ Curl (wide) 65 x 15; 65 x 15 Close Grip Bench 115 x 15; 115 x 15 EZ Curl (close) 65 x 15; 65 x 15 |
| Posted by: JW32Hoops Aug 8 2007, 11:55 AM |
| 8/7 Bench Press 175 x 10; 175 x 10 Incline DB Press 65 x 10; 65 x 10 Seated Rows 160 x 10; 160 x 10 Lat Pulldown 160 x 10; 160 x 10 Standing BB Military 105 x 10; 105 x 10 Seated DB Military 45 x 10; 45 x 10 BB Curl (wide) 85 x 10; 85 x 10 Cable Pushdown 140 x 10; 140 x 10 EZ Curl (close) 75 x 10; 75 x 10 |
| Posted by: Will109090 Aug 8 2007, 02:25 PM |
| Are you trying to do squats each day? I'm considering doing an almost identical workout to yours during PCT, but keeping it at 10-12 reps. I would imagine that doing squats each day would make you sore as hell. If I start this, I was thinking of doing squats M and F, with deadlifts on W. |
| Posted by: JW32Hoops Aug 9 2007, 04:37 PM | ||
I swith it up. I'll either do squats m/f with deadlifts on w or vice versa. Either way, it's hell on the knees, but this program is only 8 weeks, so I'm sucking it up and dealing with it. |
| Posted by: JW32Hoops Aug 10 2007, 07:57 AM |
| 8/9 Incline Bench 175 x 10; 175 x 10 Flat DB Bench 65 x 10; 65 x 10 Lat Pulldown 160 x 10; 160 x 10 Seated Row 160 x 10; 160 x 10 Seated DB Military 45 x 10; 45 x 10 DB Lateral Raise 35 x 10; 35 x 10 BB Curl (wide) 75 x 10; 75 x 10 Squat 205 x 10; 205 x 10 BB Curl (close) 75 x 10; 75 x 10 SHITTY workout last night. No energy at all, felt like I was gonna puke half the time too. Used weights that were too light for some things, and too heavy for others. Sloppy. Didn't help that the gym was crowded as fuck either. Had to do things in different order...swapped a few exercises out that I usually do...just bad all around. No worries, back at it tomorrow. |
| Posted by: Scivation Aug 10 2007, 03:41 PM |
Now I'm following this.  |
| Posted by: JW32Hoops Aug 10 2007, 06:38 PM | ||
Good to have you Sciv! "Everybody wanna be a bodybuilder, but aint nobody wanna lift this heavy ass weight!" YEAH BUDDY! |
| Posted by: Scivation Aug 10 2007, 06:43 PM | ||||
Brilliant! |
| Posted by: JW32Hoops Aug 11 2007, 07:13 PM |
| 8/11 35min of full-court basketball Pushups 2 sets of 15 Alt DB Curls 30 x 15; 30 x 15 Wide Pushups 2 sets of 15 DB Lateral Raise 30 x 12; 30 x 12 Tricep Dips 2 sets of 12 Conc. Curls 30 x 15; 30 x 15 Single Arm French Press 30 x 15; 30 x 15 DB Front Raise 30 x 12; 30 x 12 DB Hammer Curl 30 x 15; 30 x 15 Got to the gym too late today, was closed. Bummed, but I got as good a workout done at home as I could. All I have are 30lb DB's, so I did what I could, got a good bicep pump. Gonna get back to the real routine on Monday. |
| Posted by: Jason2459 Aug 11 2007, 07:18 PM |
| At least you got some blood pumping. Looking good so far. Maybe the rest will be good as you'll be getting into heavier weights. |
| Posted by: yeashescool Aug 12 2007, 02:32 AM |
| i don't understand how this isn't over training? |
| Posted by: Jason2459 Aug 12 2007, 08:31 AM | ||
Why do you think it is overtraining? What causes overtraining? Does overtraining occur the same with everyone? Are there actual ways to still have a very high volume and intense workout and prevent overtraining? Answer to the last two questions are No and Yes. |
| Posted by: JW32Hoops Aug 12 2007, 08:44 AM | ||
The 1st and 2nd week of this new routine seem like a lot of volume (15 reps per set) but when you take a closer look, it's really not that much volume. Since I'm only doing 2 sets per exercise, my total # of reps for any exercise can only be 30. So, if you do 3 sets of 10 on bench press, you've done 30 reps. Same thing when I do 2 sets of 15. That's only for the 1st two weeks, then the # of reps goes down as the weight goes up. Also, I'm only lifting 3x per week. |
| Posted by: opfor101 Aug 12 2007, 09:55 AM |
| i think its better to have about 4 days for working, just to be able to hit the smaller muscle groups without having them pre exhausted from lifting the compound movements. |
| Posted by: JW32Hoops Aug 12 2007, 10:19 AM |
| I prefer going to the gym more often than not, so 4-5 days per week would be ideal for me. I'm going to complete this 8 week routine, take a week off then plan my next move....maybe a 5x5 or an upper/lower split, idk. |
| Posted by: yeashescool Aug 12 2007, 07:24 PM |
| i thought over training when too much strain is put on the muscle to the point of where it cant fully repair itself, i never said that wasnt possible, all i asked was about over training, it just seems like your intensity would be down, after doing those major lifts, and i no your only doing 2 sets but 3x a week |
| Posted by: JW32Hoops Aug 13 2007, 10:39 AM |
| I've been able to keep the intensity up, and by switching the order of the exercises, I've been able to keep my strength up for each lift individually. Anyway, I sliced my hand very badly yesterday...not sure if I'll be able to grip a barbell for a bit. Really pissed about that. |
| Posted by: accent115 Aug 13 2007, 11:37 AM | ||||
wow...ruined |
| Posted by: accent115 Aug 13 2007, 11:38 AM | ||
go upper/lower im lovin it |
| Posted by: Will109090 Aug 13 2007, 09:44 PM |
| How did you slice your hand? |
| Posted by: Will109090 Aug 13 2007, 09:46 PM | ||||
Do you have a journal of your split? |
| Posted by: JW32Hoops Aug 14 2007, 08:01 AM | ||
Washing dishes. A glass broke in my hand was I was scrubbing it. Went to the doc last night, missed the 6 hour window to get stitches, now I've gotta let it heal on it's own, which means I won't be able to SFW for at least a week. This puts a HUGE damper on the routine I was in the middle of, and enjoying. Gonna do some squats, leg presses, abs and HS Chest Press and Military in the meantime, since you don't have to grip the HS handles, can just push em with my palms. This sucks. |
| Posted by: JW32Hoops Aug 15 2007, 09:15 AM |
| 8/14 Squat 135 x 8 225 x 5 275 x 4 345 x 4****** HS Chest Press 4 or 5 sets of varying weight/reps Preacher Machine 4 or 5 sets of varying weight/reps HS Military Press 4 or 5 sets of varying weight/reps Obviously, I'm very disappointed that this hand injury came right in the middle of the 8 week routine I was doing, but I'm not going to stop SFW completely. I was able to do these lifts pretty well, since they didn't require me to grip a BB or DB, which would bend my knuckle and re-open the cut. I'm gonna continue to do these and maybe a few others like pushups, dip machine, etc...whatever hits the major muscles without forcing me to grip anything tightly. Not gonna keep track of the weight and reps, since this is just a bridge during my injury till I can get back to doing all the "real" lifts.....however, the 345 squat was a PR!!!!!! |
| Posted by: Scivation Aug 15 2007, 02:35 PM | ||||
|
| Posted by: JW32Hoops Aug 15 2007, 02:46 PM |
| Sciv...you cut it completely off? I assume it was re-attached? Yeah, I'm not gonna let this stop my training. I'll have to modify the routine a bit and pick and choose which lifts I can and can't do, but I'm still gonna get in there just as often and get some work done as it heals. |
| Posted by: accent115 Aug 15 2007, 04:23 PM | ||||||
no...i mean i suppose i could |
| Posted by: JW32Hoops Aug 17 2007, 09:36 AM |
| 8/16 HS Chest Press 150 x 15 190 x 12 210 x 8 150 x 12 Flat Bench Leg Raise 4 sets of 20 HS Military 150 x 15 170 x 12 190 x 9 100 x 12 Preacher Machine 4 sets of varying weight/reps Tri Pushdown Machine 4 sets of varying weight/reps This Hammer Strength stuff is OK for now, but I can't wait to lift real weights again. |
| Posted by: JW32Hoops Aug 19 2007, 11:13 AM |
| 8/18 Squat 135 x 12 225 x 10 315 x 6 Bench Press 135 x 15 185 x 10 225 x 6 185 x 8 Lat Pulldown (close grip) 3 or 4 sets of diff weights/reps HS Chest Press 3 sets of diff weights/reps Standing BB Military 4 sets of diff weights/reps EZ Curl 4 sets of diff weights/reps Lifted with "Hound" and our other buddy Nick while pretty hungover. Can't remember what weights/reps I did for some of the stuff, but got a pretty good full body workout in, and more importantly I was able to do lots more with a barbell than I thought, without further injuring my hand. Can't grip DB's that well yet, but still very encouraged. |
| Posted by: accent115 Aug 19 2007, 11:16 PM |
| Dude you gotta try out upper/lower split. For some reason im losing bodyfat/ gaining muscle. No change in supps or diet aside from adding calories. |
| Posted by: Will109090 Aug 19 2007, 11:18 PM |
| Yo accent, can you post your upper/lower routine in this thread? http://forums.bulknutrition.com/?showtopic=39598 Thanks. |
| Posted by: JW32Hoops Aug 21 2007, 09:38 AM |
| 8/20 Pullups BW x 7 BW x 6 BW x 6 BW x 6 Standing BB Military 95 x 15 105 x 12 135 x 8* 135 x 6 HS High Row 180 x 15 230 x 12 250 x 10 Tri Pushdown Machine (single hand) 35 x 15 45 x 10 50 x 10 Seated Row 145 x 15 175 x 10 Gradually getting back into more normal workouts since the hand injury. Hadn't done back in a while, so wanted to hit that. Been doing a lot of chest lately, so I gave it a rest for the night, but still wanted to do a press, so I did my favorite, the Standing Military. Got 135x8 which is a PR for me. Once I can get that comfortable and consistently, I'm gonna move to 145. |
| Posted by: JW32Hoops Aug 24 2007, 08:14 AM |
| 8/23 Bench Press 185 x 10 185 x 10 Incline DB Press 70 x 10 70 x 10 HS High Row 230 x 10 230 x 10 Standing BB Military 115 x 10 115 x 10 Seated Row 175 x 10 175 x 10 Close Grip Bench 135 x 10 135 x 10 BB Curl (wide) 65 x 10 65 x 10 Tricep Machine (single hand) 50 x 10 50 x 10 Curl Machine (single hand, superset) 45 x 10; 30 x 12 Tried to basically pick up where I left off with my Full Body Routine before I cut my hand. I'm gonna continue as if the injury didn't happen, progress through the rest of this "10 rep week" then do the two "5 rep weeks" and then I plan to do only 1 super heavy week before going back to high reps. I'd complete the routine in it's entirety, but I've got the PAL contest, so I wanna get my reps in. |
| Posted by: JW32Hoops Aug 25 2007, 07:26 PM |
| 8/25 Conc Curl 30 x 15 30 x 15 30 x 15 DB Lateral Raise 30 x 15 30 x 15 30 x 15 Standing Alt Curl 30 x 15 30 x 15 30 x 15 DB Lateral Raise 30 x 12 30 x 12 30 x 12 DB Hammer Curl 30 x 15 30 x 15 30 x 15 Nursed a bad hangover all day and my gym closes at 6pm on Saturdays so I had to do a ghetto home workout with my 30lb DB's. I'll get into the gym tomorrow for some deadlifts, presses and possibly abs. |
| Posted by: JW32Hoops Aug 26 2007, 02:12 PM |
| 8/26 Deadlift 185 x 10 185 x 10 Incline Bench Press 185 x 10 185 x 10 Flat Bench DB Press 70 x 10 70 x 10 Lat Pulldown 175 x 10 175 x 10 Standing BB Military 115 x 10 115 x 10 Seated Row 175 x 10 175 x 10 Seated DB Military 50 x 10 50 x 10 Close Grip Bench 135 x 10 140 x 10 Incline DB Curl 40 x 10 40 x 10 Cable Tri Pushdown 80 x 10 80 x 10 Curl Machine (single hand) 50 x 10 30 x 10 Tricep Pushdown Machine (single hand) 45 x 10 |
| Posted by: JW32Hoops Aug 26 2007, 02:34 PM | ||
I could probably up the weight on the deadlift, seated DB press and close grip bench, but 10 reps is all I can get with that weight on the incline bench, db press, standing military, lat pulldown, etc. I've got one more "10 rep" workout and then I'll be doing 2 weeks of "5 rep" work, increasing the weight accordingly. |
| Posted by: accent115 Aug 26 2007, 07:06 PM |
| Hoops is so baller he keeps two logs *upgrade* |
| Posted by: JW32Hoops Aug 26 2007, 07:19 PM | ||
If you gave me $100 worth of free supps like Palo Alto did, I'd keep a 3rd log just for you little buddy. |
| Posted by: accent115 Aug 26 2007, 07:44 PM | ||||
can i name it too |
| Posted by: JW32Hoops Aug 28 2007, 08:04 PM |
| 8/28 Squat 135 x 10 225 x 10 225 x 10 Bench Press 135 x 8 185 x 10 190 x 10 Incline DB Press 70 x 10 70 x 10 Lat Pulldown 175 x 10 175 x 10 Standing BB Military 115 x 10 115 x 10 HS High Row 250 x 10 260 x 10 BB Curl 65 x 12 75 x 10 Close Grip Bench 135 x 10 155 x 10 Incline DB Curl 40 x 10 40 x 10 DB French Press (single arm) 35 x 12 40 x 10 Preacher Machine (single arm) 50 x 10 30 x 10 Done with the 10 rep stuff, gonna increase the weight and go down to 5 reps (probably wind up being 4-6 more likely) on Thursday. Saturday, which should be a lifting day will probably be off cuz I'm going to the beach....will pick it back up on Sunday. |
| Posted by: Jason2459 Aug 28 2007, 08:12 PM |
| I was about to ask when do you get to 5 reps. Now for some strength training. |
| Posted by: JW32Hoops Aug 28 2007, 08:13 PM | ||
Slicing my hand put the progression on hold for a few days, but I'm back on schedule. Really looking forward to pushing the heavier weight. |
| Posted by: willpiazza31 Aug 28 2007, 08:40 PM |
| Good progress. Do you do this in about an hour? |
| Posted by: JW32Hoops Aug 28 2007, 10:38 PM | ||
Yup, about an hour. |
| Posted by: JW32Hoops Aug 30 2007, 08:48 PM |
| 8/30 1 mile walk to the gym Ab Bench 2 sets of 50 Flat Bench Leg Raises 4 sets of 20 Pec Deck 130 x 15 175 x 12 205 x 10 Decline Situps 2 sets of 25 Ab Bench 2 sets of 50 |
| Posted by: JW32Hoops Sep 3 2007, 04:55 PM |
| 9/3 Bench Press 135 x 5 185 x 5 225 x 6 225 x 6 Incline DB Press 80 x 6 80 x 6 Squat 205 x 8 315 x 5 315 x 5 Pull Up BW x 6 BW x 6 Standing BB Military 95 x 5 145 x 5 145 x 5 Seated Row 145 x 5 235 x 5 235 x 5 Seated DB Military 60 x 8 65 x 6 BB Curl 95 x 6 95 x 5 This was the 1st workout of my 5RM weeks. Wasn't sure what my 5RM was, which explains why I got 6 and sometimes 8 reps on certain lifts. Also, I didn't wanna just jump right in with the heavy stuff w/o warming up, which explains the lighter sets. Had to cut my workout a bit short (gym was closing) but got most of it in, and more importantly all the big compound stuff. |
| Posted by: JW32Hoops Sep 4 2007, 09:28 PM |
| 9/4 1+ mile walk to the gym Flat Bench Leg Raise 4 sets of 20 Decline Situp 3 sets of 20 Ab Bench 4 sets of 50 1+ mile walk from the gym |
| Posted by: Will109090 Sep 4 2007, 10:49 PM |
| I want to live in NYC so bad. No reason to drive anywhere, just walk. Are there a lot of gyms in Manhattan? I'm sure there are some HUGE gyms in Manhattan, correct? |
| Posted by: JW32Hoops Sep 5 2007, 08:02 AM | ||
Yeah, NYC is cool. I don't even own a car anymore, it's just subways, buses and cabs everywhere...and lots of walking. There are TONS of gyms here, Crunch, New York Sports Clubs, Bally's, New York Health & Raquet Club, Equinox, and a bunch of random ones too. I work out at Bally's only cuz I got locked into a sweet deal, $20/month...lifetime. |
| Posted by: rich_55 Sep 5 2007, 03:34 PM | ||||
Then increase the weight...Nancy. I agree with Roids on this one. If you can match reps on the subsequent sets then you're holding back on the first.Plus, when we come to NYC you don't want my female figure competitor friend to come in there and show you up on deads. She has done 205 for several sets of 5 before. |
| Posted by: JW32Hoops Sep 5 2007, 03:52 PM | ||||||
|
| Posted by: willpiazza31 Sep 5 2007, 03:54 PM |
| I have to see this challenge. |
| Posted by: JW32Hoops Sep 5 2007, 04:00 PM | ||
Eff the weights....on Sep 22nd it's beer-for-beer time. I've graduated from 12oz to 40oz curls....BEEFCAKE!!! |
| Posted by: willpiazza31 Sep 5 2007, 04:05 PM |
| Uh oh. It's on then. I'm up for that challenge. |
| Posted by: JW32Hoops Sep 5 2007, 09:27 PM |
| 9/5 Bench Press 225 x 9* (whoa...didn't think I had that in me) 245 x 5 Incline DB Press 85 x 7* 85 x 7 Pullups BW x 5 BW x 5 Standing BB Military 145 x 8* 145 x 6 HS High Row 270 x 10 320 x 6* Seated DB Military 70 x 8* 70 x 6 BB Curl 95 x 8 105 x 5 Close Grip Bench 185 x 8* 185 x 6 135 x 12 Umm, yeah, so I was way stronger than I thought...big thanks to Rich for challenging me to push myself. I set 6 PR's today and I am very psyched...can't wait to break em already. Pullups were very weak, but other than that I couldn't be happier. One other thing...during the DB Incline, I dropped one of the 85lb DB's on my middle finger. Ouch, first time I've done that. Had the burning sensation for a minute, then it felt a bit better so I finished my workout. Pretty swollen and purple now though. Nasty. |
| Posted by: Succio Sep 5 2007, 09:38 PM |
| good shit bro |
| Posted by: Will109090 Sep 6 2007, 12:19 AM |
| Damn Hoops, you're strong! |
| Posted by: rich_55 Sep 6 2007, 08:45 AM | ||
That is what I'm talking about!!! Dig deep and give it everything you have. Keep it up.I'm looking forward to having some drinks on Sep. 22, but I will defitinely be a lightweight. I've spent 7 months this past year with zero alcohol.  One drink and I will be tore up. |
| Posted by: JW32Hoops Sep 6 2007, 08:48 AM | ||
Thanks again for the challenge bro, got way more outta myself than I expected. As for the boozin, no worries, I was more directing that towards Will. I know you've got a hardcore diet that you've gotta adhere to. If we can get you out for a Sam Adams or three, then awesome. |
| Posted by: Jason2459 Sep 6 2007, 08:55 AM |
| That'a boy Hoops. Just load the F#CKING BAR UP man and lift it. Keep it up. |
| Posted by: JW32Hoops Sep 6 2007, 09:02 AM | ||
So pumped to break through these already...or hell even duplicate em. Very excited for tomorrow. |
| Posted by: JW32Hoops Sep 8 2007, 05:00 PM |
| 9/8 Bench Press 135 x 8 185 x 5 250 x 6* 250 x 4 Squat 135 x 5 225 x 5 315 x 5 315 x 6* Incline DB Press 85 x 11* 85 x 8 Pullups BW x 7 BW x 7 Standing BB Military 150 x 6* 150 x 5 Seated Row 235 x 5 235 x 8* Seated DB Press 70 x 8 70 x 6 BB Curl 95 x 12* 105 x 6* Close Grip Bench 185 x 8 195 x 6* Preacher Machine (single arm) 40 x 8; 30 x 8 (superset) 8 PR's today! Goddamn! |
| Posted by: JW32Hoops Sep 10 2007, 09:32 PM |
| 9/10 Bench Press 135 x 8 205 x 5 255 x 6 255 x 6 Incline DB Press 90 x 6 90 x 5 Pullups BW x 7 BW x 5 Standing BB Military 155 x 4 135 x 7 Seated Cable Row 250 x 6 250 x 5 BB Curl 95 x 8 115 x 6 45 x a bunch Tri Pushdown Machine (single arm) 50 x 12 60 x 8 40 x 10 I think I've been trying to progress too quickly with the Standing BB Military. Was cheating with 155 (most weight I've attempted) and started to get the infamous "twinge" in my left RC. Nixed presses after that and was just generally in a shit mood after that...the pain ruined my focus. Gonna go a bit lighter on the Military stuff for a bit, not a huge deal. |
| Posted by: Will109090 Sep 10 2007, 10:29 PM |
| I may go back to doing military presses. It just ruined it for me when I fucked up my back doing them. It seems like every goddamn exercise I do fucks up my back. |
| Posted by: JW32Hoops Sep 10 2007, 10:52 PM | ||
|
| Posted by: JW32Hoops Sep 12 2007, 03:12 PM |
| 9/12 Squat 135 x 4 205 x 4 275 x 1 315 x 6 325 x 5 Bench Press 135 x 8 185 x 4 255 x 6 250 x 6 Incline DB Press 85 x 8 85 x 6 Pullups BW x 8* BW x 7 BW x 6 Seated DB Military 70 x 12 Seated Cable Row 2 sets of ??? Close Grip Bench 185 x 12 135 x 15 BB Curl 80 x 12 90 x 8 Cable Tri Pushdown 2 sets of ??? Definitely effed up my RC...again. Not the worst I've done though. No worries, just gonna stick to arms, legs, abs and some back work for the next week or so, then I'll be back to pressing. Think I'm gonna divert from the full body stuff for a while as I nurse this latest shoulder injury...too much pressing 3x/week. |
| Posted by: JW32Hoops Sep 15 2007, 10:27 AM |
| 9/14 1.5 mile walk to the gym Ab Bench 2 sets of 50 Seated Row 130 x 20 175 x 12 220 x 8 Flat Bench Leg Raise 4 sets of 20 Pullups BW x 7 BW x 7 BB Curl 70 x 15 85 x 8 Ab Bench 3 sets of 50 Conc Curls 35 x 15 40 x 10 Rear Delt Machine 70 x 12 Did some RC rehab exercises too. |
| Posted by: JW32Hoops Sep 17 2007, 07:21 PM |
| 9/17 Ab Bench 2 sets of 50 Incline Bench Press 135 x 15 165 x 12 185 x 10 205 x 6 Vertical Crunches 2 sets of 25 Rear Delt Machine 70 x 15 130 x 12 145 x 10 115 x 12 Flat Bench DB Press 65 x 15 70 x 12 70 x 12 Tricep Machine (single hand) 40 x 12 50 x 12 Decline Situps 2 sets of 20 Rotator cuff still messed up, but didn't wanna neglect chest, so I just went light. |
| Posted by: JW32Hoops Sep 18 2007, 08:29 PM |
| 9/18 Pullups BW x 8 BW x 7 BW x 6 BW x 6 BB Curl 65 x 15 75 x 12 85 x 8 Flat Bench Leg Raise 4 sets of 20 Seated Cable Row 130 x 15 175 x 12 205 x 8 Incline DB Curl 30 x 15 40 x 12 DB Hammer Curl 45 x 15 50 x 12 Preacher DB 30 x 15 |
| Posted by: JW32Hoops Sep 20 2007, 08:14 PM |
| 9/20 Standing BB Military 95 x 15 115 x 12 135 x 8 135 x 6 Flat Bench Leg Raise 4 sets of 20 Cable Lateral Raise 20 x 12 30 x 10 Close Grip Bench 135 x 15 155 x 12 175 x 10 Seated BB Military 95 x 10 95 x 10 Tricep Pushdown Machine (single hand) 30 x 20 50 x 12 |
| Posted by: Jason2459 Sep 21 2007, 08:18 AM |
| Getting some strong OHP work in there man. Nice job. |
| Posted by: JW32Hoops Sep 21 2007, 08:21 AM | ||
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| Posted by: Jason2459 Sep 21 2007, 08:25 AM |
| You're just a trend setter. Seriously though you should take that as a complement. A lot of times people will watch other's workout that they think are doing a great job and try the exercises that they are doing. |
| Posted by: JW32Hoops Sep 21 2007, 08:30 AM |
| I've been getting a lot of "do you play football?" lately, which I take as a compliment, cuz I've always been a skinny basketball player. Had a dude ask me if I participated in MMA last night...which was weird, since I'm the least agile guy around. I'm not even cut. |
| Posted by: tree33 Sep 21 2007, 09:12 AM |
| Are you useing a band to help strengthen your rotator cuff muscles? |
| Posted by: JW32Hoops Sep 21 2007, 09:18 AM | ||
I've been a douche in terms of my RC rehab. I'll rest it for a while, do some rehab exercises, and get right back to pressing. Basically for RC rehab, I do doorframe stretches, light rear delt machine work, and this other cable exercise...."Cable External Rotation" on this link, about 1/2 way down the page. http://www.bodybuilding.com/fun/criticalbench24.htm I don't do them nearly often enough though. |
| Posted by: tree33 Sep 21 2007, 10:10 AM |
Is this the one you are referring to? This is my favorite and has helped me majorly. I have to use a band though cause my cable machine does not slide up and down. |
| Posted by: JW32Hoops Sep 21 2007, 10:12 AM |
| Yup, that's the one. Like I said, I've been an ass about doing them regularly...pretty much only start doin em when I get a flare-up. But yeah, those are good and if you do the rear delt machine (pec deck, but facing the opposite way) with light weight, you can feel a nice stretch too. |
| Posted by: JW32Hoops Sep 22 2007, 08:37 AM |
| 9/21 Lat Pulldown 130 x ? 160 x ? 205 x ? Seated Row 130 x ? 160 x ? 205 x ? One-Arm DB Row 65 x 12 80 x 12 80 x 10 Pullups BW x 7 BB Curl 95 x 10 95 x 8 45 x 20 Incline DB Curl 35 x 12 40 x 10 |
| Posted by: Kevin43403 Sep 23 2007, 05:44 PM |
| Rear delts are great and so is that exercise pictured. They taught us in the hospital to keep your elbow tucked in to get the full benefit for your rotator cuff. I've torn my RC on my left shoulder and had the one on my right inflamed numerous times so I know exactly what you are going through. It sucks man! |
| Posted by: JW32Hoops Sep 27 2007, 07:32 PM |
| 9/27 (my birthday) Incline Bench Press 135 x 10 185 x 10 185 x 10 185 x 9 135 x 12 Flat Bench Leg Raise 2 sets of 20 Flat Bench DB Press 70 x 15 80 x 9 80 x 8 Decline Situps 2 sets of 20 Cable Crossover 50 x ? 50 x ? Standing BB Military 95 x 12 95 x 10 Vertical Crunches 2 sets of 20 DB French Press (single hand) 35 x 12 Close Grip Bench 155 x 8 |
| Posted by: tree33 Sep 28 2007, 03:17 PM |
So how is that shoulder treating you now????  |
| Posted by: tree33 Sep 28 2007, 03:19 PM | ||
"HAPPY BIRTHDAY" EVEN THOUGH IM LATE |
| Posted by: JW32Hoops Sep 28 2007, 03:22 PM |
| Tree33, thanks for the b-day wishes bro....we are going out HARD this weekend, gonna be an old fashioned shitshow for sure. The shoulder is feeling much better...hopefully stays that way for a while, gotta be more on top of my RC exercises. |
| Posted by: Jason2459 Sep 28 2007, 03:31 PM |
| Shit didn't realize it was your B-DAY man... HAPPY BIR... a well screw it I missed it. |
| Posted by: JW32Hoops Sep 28 2007, 03:34 PM | ||
No worries bro...no way you guys would have known cuz I didn't really talk about it (getting old) Thanks though, it's much appreciated. I'll tip one (or 10) back for the BN guys tomorrow night! |
| Posted by: JW32Hoops Sep 30 2007, 12:51 PM |
| 9/29 Lat Pulldown 115 x 10 145 x 12 145 x 12 145 x 12 DB Rows 65 x 12 80 x 12 80 x 10 Pullups BW x 6 HS High Row 230 x 10 230 x 10 BB Curl 45 x 15 45 x 15 45 x 15 DB Preacher 30 x 10 25 x 12 Shitty day in the gym yesterday. No energy, zero focus and my strength wasn't impressive either. |
| Posted by: Will109090 Sep 30 2007, 03:36 PM |
| How's this rep range treating you? |
| Posted by: opfor101 Sep 30 2007, 08:53 PM |
| hey jW i think im hitting the gym again now. I cant wait for a great winter bulk. |
| Posted by: JW32Hoops Oct 1 2007, 12:43 PM |
| Will...I'm digging the new rep range. Sticking to ANYTHING for too long will make me feel stagnant, and I had been doing heavier stuff previously, so it's good to throw some "medium" weight on there and get 10-15 reps. Love that sore feeling the next couple days. Opfor....good stuff bro, get in there and SFW! |
| Posted by: Will109090 Oct 1 2007, 03:37 PM | ||
While you and everyone else will be bulking during winter, I'll be trying to cut  . I can't even go to the gym for at least 2 weeks due to my ankle, so it's delayed progress on my cut, and I won't be healed fully to do deads and squats for at least 4 weeks I'd guess.Since I'll be cutting, I may stick to heavy weights for 5-8 reps. I may try a FB workout in February. |
| Posted by: JW32Hoops Oct 1 2007, 09:18 PM |
| 10/1 Squat 135 x 12 185 x 10 225 x 10 275 x 6 Upright Row 95 x 12 95 x 12 Quad Ext 110 x 15 160 x 12 200 x 10 Cable Lateral Raise 30 x 15 50 x 10 Front Plate Raise 45 x 12; 35 x 12; 25 x 12 (supersetted) 45 x 8; 35 x 8; 25 x 8 (ss) Firs time doin squats in my Chucks...felt pretty good. |
| Posted by: JW32Hoops Oct 2 2007, 07:28 PM |
| 10/2 Bench Press 135 x 10 185 x 12 205 x 10 205 x 9 155 x 12 Incline DB Press 70 x 11 70 x 9 Incline DB Flyes 30 x 15 40 x 12 Cable Tri (single hand, rev grip) 30 x 15 50 x 12 50 x 10 Cable Crossover 50 x 15 50 x 12 Standing BB Military Press 95 x 15 95 x 10 Cable Tri Pushdown 90 x 15 120 x 12 140 x 8 |
| Posted by: tree33 Oct 2 2007, 08:27 PM | ||
Squats are looking good. Good numbers your pushing there. Ass to grass or 3in rom??? What the heck is a chuck? |
| Posted by: typeRob Oct 2 2007, 08:40 PM | ||||
i believe he is referring to the shoes.  aka Chuck Taylor All-Stars http://en.wikipedia.org/wiki/Chuck_Taylor_All-Stars "Chuck Taylor All-Stars are canvas and rubber shoes produced by Converse. They were first produced in 1917 as the "All-Star", Converse's attempt to capture the basketball shoe market. They were not particularly popular until basketball player Chuck Taylor adopted them as his preferred shoe. He was so impressed with the design that he became the shoe's leading salesman. After proposing a few changes to the shoe, the shoe got its current name and Chuck Taylor's signature on its ankle patch. Consumers demanded more variety from the shoe - particularly with respect to colors in order to match basketball teams - so colored and patterned shoelaces became popular to complement the two colors, black and white, available before 1966. Afterwards, more colors and styles became available. Low-top or "Oxford", high-top, and later knee-high, versions were produced. More materials were offered for the construction, including leather, suede, vinyl, denim, and hemp. Some versions of the shoe were offered without laces, held up instead by elastic. These new versions of the shoe were also co-designed by Chuck Taylor, just before his death in 1969. A full biography of Chuck Taylor was published by Indiana University Press in March 2006 under the title Chuck Taylor, All Star: The True Story of the Man Behind the Most Famous Athletic Shoe in History, with Foreword by Dean Smith. When Converse was bought by Nike and operations were moved from the United States to overseas, the design saw a few alterations. The fabric is no longer 2-ply cotton canvas but 1-ply "textile" and many wearers have noticed different patterns of wear. The shoes are available in several core colors, seasonal colors, and a variety of print styles. Fans of punk rock have adopted the shoe as a fashion trend since the late-1970s and many popular punk rock bands, such as the Ramones, have supported the trend by wearing the sneakers. All-Stars became popular again in the 90's grunge culture, especially in the early nineties days of G-funk. There has been a recent re-adoption of them in modern hip hop and emo culture." |
| Posted by: JW32Hoops Oct 2 2007, 09:03 PM |
| Tree33...TypeRob is right about the sneakers. Supposed to be good for squats and deadlifts supposedly, cuz of the flat sole. Felt pretty good to me. My current basketball sneakers (Gilbert Arenas Adidas) kinda prop me up slightly onto my toes, so these def gave me a more stable and flat foundation to drive from. As for the ROM...it was as far down as this 6' 7'' ass gets. Not extreme A2G but my knees are about 90 degrees at bottom. So far the best I've done is 325 x 2 I think. Never did squats before this year...diggin em. |
| Posted by: tree33 Oct 3 2007, 07:38 AM | ||
That is really good for your first year doing them. Do you ever include front squats? |
| Posted by: JW32Hoops Oct 3 2007, 10:58 AM | ||
That's where you cross your arms and lay the bar across your front delts right? I haven't tried em yet. |
| Posted by: tree33 Oct 3 2007, 07:46 PM | ||||
You may like them, but I do and dont, they hurt my dang shoulders so bad I cant stand it. They work the front quads real well though, so thats what I like about them. |
| Posted by: rich_55 Oct 4 2007, 10:15 AM | ||||
Oooohh, now that is some fun for your quads! Front squats rock and you can go A2G on them nice and slow for a quad bashing. Keep it up man! You have a big, thick frame and will be diesel here shortly if you keep after it. |
| Posted by: JW32Hoops Oct 4 2007, 11:51 AM |
| Thanks for the suggestions guys, I really appreciate it. Question...what about outer-thighs/quads? Squats seem to really hit my inner thighs, which is good and all, but they rub together, etc and plus (for aesthetic purposes) I care much more about my outer-thighs than inner....any type of squat or other leg lifts I can do to target those? |
| Posted by: rich_55 Oct 4 2007, 11:56 AM | ||
When you do front squats or low stance leg presses, take more of a narrow stance. |
| Posted by: JW32Hoops Oct 4 2007, 11:59 AM |
| Thanks Rich! I haven't been doing ANY leg presses actually. Might start using those as a "switchup"....1 week do squats, the next do presses, etc. |
| Posted by: tree33 Oct 4 2007, 01:09 PM | ||
Arnold said in his book that if he would have done leg presses, his legs would have been much more impressive then 28in. |
| Posted by: JW32Hoops Oct 5 2007, 07:21 PM |
| 10/5 Pullups BW x 8 BW x 7 BW x 7 BW x 6 BB Curl 45 x 15 DB Row 65 x 12 80 x 12 80 x 12 80 x 12 BB Curl 45 x 15 HS High Row 200 x 12 230 x 10 Conc Curl 35 x 12 40 x 10 30 x 12 |
| Posted by: JW32Hoops Oct 6 2007, 04:54 PM |
| 10/6 Leg Press 225 x 12 405 x 15 495 x 10 585 x 10 Decline Situp 2 sets of 25 Upright Row 95 x 15 115 x 10 115 x 8 Quad Ext 120 x 12 170 x 10 220 x 8 Flat Bench Leg Raises 4 sets of 20 Standing BB Military 100 x 12 115 x 10 Cable Lateral Raise 30 x 12 40 x 10 Plate Front Raise 45 x 12; 35 x 12; 25 x 12 (supersetted) 45 x 8; 35 x 8; 25 x 8 (ss) Almost threw up in there today. Been feelin funky lately, maybe coming down with something. Wasn't gonna let it stop me from SFW though. "And that divides one from a champion and one from not being a champion. If you can go through this pain barrier, you may get to be a champion. If you can't go through, forget it. And that's what most people lack, is having the guts. The guts to go in and just say, 'I'll go through and l don't care what happens.' It aches, and if l fall down....I have no fear of fainting in a gym...because I know it could happen. I threw up many times while l was working out. But it doesn't matter, because it's all worth it." |
| Posted by: accent115 Oct 6 2007, 04:59 PM |
| JW...throwin up the man weight |
| Posted by: JW32Hoops Oct 6 2007, 05:01 PM | ||
Leg Presses are easy. I used to be able to do 700+lbs when I was a teenager and didn't even lift. Gotta get my squats up to "man" levels.....now THAT's the real leg lift. |
| Posted by: accent115 Oct 6 2007, 05:03 PM |
| Tru dat. What usually helps me with my squats are some jager bombs. Jager bombs? fuckin shower in that shit |
| Posted by: JW32Hoops Oct 6 2007, 05:05 PM | ||
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| Posted by: accent115 Oct 6 2007, 05:07 PM |
| I used to be a basketball guy. Got real sick though and lost all my confidence/agression resulting in my blowin ass. Confidence and aggression is off the charts now, mabe ill go back |
| Posted by: JW32Hoops Oct 6 2007, 05:10 PM | ||
Confidence is a huge part of being good at basketball. A couple times, during summer leagues, I'd go to a game after having like 3 or 4 beers...forget about it. All my layups turned to dunks...3 point plays all over the place. Guess it was just letting go of inhibitions and letting loose. Not that I'd recommend using beer to get better at basketball. Just sayin, gotta be fearless. |
| Posted by: accent115 Oct 6 2007, 05:12 PM | ||||
Yeah i was real passive/ a skinny bitch. Was just throwin the football around with some guys the other day and i went up and dunked it in the bball hoop. (prior to liftin i couldnt ever get rim... im 5 9) |
| Posted by: JW32Hoops Oct 6 2007, 05:14 PM |
| If you can dunk at 5' 9" that's sick. Lifting weights helped to give me that "fearless" feeling on the court too, just trying to go through dudes instead of around em. Chances are, you'll end up on the foul line, shooting two. |
| Posted by: accent115 Oct 6 2007, 05:19 PM |
| It was a football though, can't really palm an NBA reg size ball. |
| Posted by: JW32Hoops Oct 6 2007, 05:21 PM |
| At 5' 9" it's still impressive. If you can't palm a basketball, it makes it hard to dunk, gotta get up much higher over the rim to stuff it with 2 hands. Squats are AWESOME for vertical leap, wish I had done them when I was in school. I've gained like 30lbs in the past year, but can still do all the dunks I used to...and I think it's from squatting. |
| Posted by: accent115 Oct 6 2007, 05:24 PM | ||
Yep, i think thats what its from too. I used to do all those calf raises and shit, but squats are where its at |
| Posted by: JW32Hoops Oct 6 2007, 05:42 PM |
| I'd say calves are just as important to vertical leap as quads. When I was a freshman in high school (I was like 6' 2" or 6' 3") I could barely dunk a basketball if I had a running start. Then, I got the Strength Shoes and after using those for a while, (and growing another inch or two) I could do pretty much any dunk you can name. Calves mos def increase vertical. |
| Posted by: tree33 Oct 6 2007, 06:37 PM |
| im 5'11" and in high school I could not slam a basketball, hands too small and it felt real akward:( , but we had 2 poles from the wall that held the basket ball goal up and it was about 4 inches above the rim and I could take 3 steps, jump and hang on it with one hand, seemed really easy. I could also grab the rim from the free point line. I could also scissor 6'2" in high school, and I could long jump 22ft. 6inch, which took me to state where I jumped a wopping 18ft 9in. I was tired and not eating like I should have been, I had no energy at state. |
| Posted by: JW32Hoops Oct 6 2007, 06:52 PM | ||
You've gotta get roughly 6" above the rim to dunk (to account for the size of the ball) but if you can't palm it, you've gotta get even higher, so you can do it with two hands. As for grabbing it from the FT line...some people jump "high" and some people jump "long". I'm a high jumping guy, not too far. |
| Posted by: Will109090 Oct 8 2007, 12:41 AM | ||
That's why Lebron is so sick when it comes to taking it to the lane. He's huge compared to most people on the court. His shoulders are so damn wide. Can't wait for bball season to start. I used to watch bball a lot, but college kind of prevented me from keeping up with it. Now that I'm out of school, I can get back to following it somewhat. |
| Posted by: JW32Hoops Oct 8 2007, 05:12 PM |
| 10/8 Incline Bench Press 135 x 15 185 x 10 185 x 10 205 x 6 Flat Bench DB Press 70 x 12 80 x 12 80 x 10 Dips BW x 7 Fly Machine 115 x 15 160 x 12 190 x 12 220 x 10 Cable Tri Pushdown 100 x 25 130 x 15 150 x 10 Tricep Pushdown Machine (single hand) 50 x 10 50 x 8 Super Wide Grip Bench Press 135 x 12 135 x 12 135 x 12 My shoulder issues are pretty much under control...except when it comes to dips...which SUCKS cuz I really wanna do those cuz I know what a good strength and mass builder they are. Haven't done em in a long time, tried em today and my shoulder definitely disagreed with em. Oh well...I'll just do everything else I guess. |
| Posted by: adisio Oct 8 2007, 05:12 PM |
| So how did you like the stack man? How much weight did you gain? |
| Posted by: JW32Hoops Oct 8 2007, 05:16 PM | ||
What stack? Leviathan/Incarnate? I'm still doing that one. Haven't gained any weight...at least I don't think so, haven't weighed myself in a bit. I like Incarnate, the beta-alanine keeps me fresh throughout my workout and the cissus keeps my shoulder from hurting too badly. The Leviathan is OK, but not for me I don't think. I'm not the cutting type...I like to try to get big, bigger, biggest. Plus, it makes my balls and ass sweat like there's no tomorrow....which sucks. |
| Posted by: Pain4Gain Oct 8 2007, 06:54 PM |
| so i see you used those strength shoes. i play bball and am sorta wondering wether to buy these or not....125 dollars seems like alot |
| Posted by: JW32Hoops Oct 8 2007, 07:00 PM |
| Pain4Gain. It's the combo of the shoes (they force you onto your toes, therefore working your calves) and the plyometric workout regimen that comes along with them. If you've got the $125 to spend, I'd give it a shot, they really worked well for me. Granted, I was like 14 when I used them, so maybe I was still naturally developing. If you use them consistently and do the program that comes with them you WILL increase your vertical. You still might not be able to pluck quarters off the top of the backboard like VC, but you will jump higher. |
| Posted by: JW32Hoops Oct 9 2007, 08:16 PM |
| 10/9 Pullups BW x 8 BW x 6 BW x 6 BW x 6 Close Grip Lat Pulldown 130 x 15 160 x 12 160 x 10 Decline Situps 3 sets of 20 DB Rows 75 x 12 85 x 10 85 x 10 Wide Grip BB Curl 65 x 15 85 x 10 105 x 5 Flat Bench Leg Raises 4 sets of 20 Standing DB Curl 40 x 12 40 x 10 Conc Curl 35 x 12 35 x 8 Hammer Curl 45 x 12 40 x 12 |
| Posted by: tree33 Oct 10 2007, 09:39 AM |
| Logs looking good man keep it up, I do have a question though. Why are you going so light on the bench, I see that your incline is much stronger, just curious about your ways is all? |
| Posted by: JW32Hoops Oct 10 2007, 09:42 AM | ||
I'm definitely stronger on flat bench. Just been mixing in lots of incline to get the upper chest up. I'm probably going to go heavy the next couple of chest days. I like to mix it up, couple light sessions with high reps, couple heavy sessions w/low reps. Sometimes I like to lighten the weight for a while and bang out mad reps cuz I feel like if I'm sore, then I'm growing.....idk. |
| Posted by: willpiazza31 Oct 10 2007, 10:33 PM |
| I think you should be able to hit 300 on bench no problem. I see that you've done 250x6 already... Give it a shot.. |
| Posted by: Christoph22123 Oct 11 2007, 04:30 PM |
| I am here via the jason log, how did you come along with your squat, reading the beginning of this journal I saw there was some adjustments you were making. Being as tall as you are, what type of form do you use, more of a wider type with the knees bending further out towards the toes? U ever make that move to CALI? Seems like you're still in NYC. |
| Posted by: JW32Hoops Oct 11 2007, 05:22 PM |
| Christoph, thanks for checking in bro. For my squats, I'm up to 325 x 2 at the moment, might try to surpass that in the next few weeks. I bought myself a pair of Chuck Taylors and I do em "regular" style I suppose...feet shoulder width, maybe a tad wider. Being tall definitely doesn't help, but I just set the stoppers nice and high just in case I hit failure and gotta get outta there. Still in NYC, the Cali move got postponed. We're going this January. |
| Posted by: JW32Hoops Oct 11 2007, 08:33 PM |
| 10/11 Squats 135 x 10 185 x 5 225 x 5 275 x 5 315 x 2 335 x 2* 365 x 2* Upright Row 95 x 12 115 x 10 135 x 8 (rest-pause for the last couple) DB Front Raise 35 x 10 35 x 10 35 x 10 Calf Raise (BW, toes on plate) 4 sets of 20 Quad Extension 150 x 12 200 x 10 220 x 8 Cable Lateral Raise 30 x 12 40 x 10 40 x 8 *NEW SQUAT PR's!!!!!!! |
| Posted by: tree33 Oct 11 2007, 08:42 PM | ||
Thats good progress in 7 months time. Good job. 3/12 Legs & Traps Squat 135 x 12 (warmup) 185 x 12 225 x 8 255 x 6 275 x 4 |
| Posted by: Christoph22123 Oct 11 2007, 09:29 PM | ||
CHUCKS good choice, I myself have been doing squats in nike dunks. the flatter the better I say. Where in Cali do u expect to go, I used to live out there. |
| Posted by: JW32Hoops Oct 11 2007, 10:03 PM | ||||
|
| Posted by: Will109090 Oct 11 2007, 10:23 PM |
| The housing market is taking a real shitter across the country right now. The second graph shows the market in San Diego: http://www.californiahousingforecast.com/guestcolumn/2007/10/1/median-listing-prices-for-october.html Maybe you can find a nice place to live for a relatively decent cost. It ain't gonna be cheap, but it definitely won't be as over-inflated as it has been in Cali the past 7 years. At least that's how I read that graph, maybe there's more to it. |
| Posted by: willpiazza31 Oct 11 2007, 10:31 PM |
| Nice job on the squats nickel!!! |
| Posted by: Christoph22123 Oct 12 2007, 09:28 AM | ||||||
HELLZ YEAH! Nice work, sneak could be called Power Chucks now |
| Posted by: Jason2459 Oct 12 2007, 09:32 AM | ||
Nice job on the PR's. |
| Posted by: JW32Hoops Oct 12 2007, 09:45 AM |
| Thanks for the congrats bruthas....definitely lovin the Chucks for squats. My Adidas were putting me up onto my toes a bit too much. Still haven't failed under the bar, gotta try to push more weight. Here's the thing when I'm squatting though...my knees kill. Afterwards, for the next few days, my quads, hams, glutes, etc will all be sore, but during the lifts, it's my knees that hurt. Same for all of you? |
| Posted by: willpiazza31 Oct 12 2007, 09:48 AM |
| yes, legs hurt when sitting down to drop a deuce. |
| Posted by: JW32Hoops Oct 12 2007, 09:51 AM | ||
What about the knees during the squats? Definitely the most painful part of the lift, for me. |
| Posted by: Jason2459 Oct 12 2007, 09:57 AM | ||
Used to until I started getting into a wide stance. Keeping the legs closer or more of an olympic style squat makes your knees go forward and if you're not careful to far forward. This hurts my knees BIG time and I can't do oly squats anymore. For that reason if you do oly type squats it is actually better to have a raised heal shoe so that when the knees do go forward it's not so dramatic. Oly squat - narrower stance, hips break first then knees, goal is to sit right between the feet which causes the knees to go forward at some point in the lift. Great assistance to the olympic lifts. This causes me to have major knee pain since I had a motox accedent years ago. PL squat - wider stance, hips break first then knees, goal is to sit back as far as possible and make sure the top of the legs where the hip meets goes below the top of the knee which is below parallel. The knees not move at all and shins remain 90 degrees to the floor. Never have had a problem with knees doing it this way. |
| Posted by: willpiazza31 Oct 12 2007, 10:03 AM |
| Nah my knees are good. When I say hurt I mean sore. I do a wider stance. Probably wider than shoulders. |
| Posted by: JW32Hoops Oct 12 2007, 10:32 AM |
Shit...maybe I should switch back to the Adidas after all.  |
| Posted by: Christoph22123 Oct 12 2007, 02:26 PM |
| do u take glucosamine and that other word? I started this about a year ago and no more pain in the knees or cracks. That might help, but also what Jason said with the wider knee stance takes the pressure off those knees |
| Posted by: JW32Hoops Oct 12 2007, 02:34 PM | ||
IDK the other word, but I pop an L-Glutamine pill almost daily. I also take Incarnate, which has Cissus in it. I might go a bit wider, but I'll be pissed if I have to go back to the Adidas...I was all pumped to squat in my Chucks. |
| Posted by: JW32Hoops Oct 12 2007, 07:41 PM |
| 10/12 Bench Press 135 x 12 185 x 10 225 x 10 275 x 2 (doesn't count as PR, spotter helped) 225 x 7 205 x 8 Decline Situps 4 sets of 20 Incline DB Press 80 x 10 80 x 8 80 x 9 Incline Flyes 35 x 12 40 x 10 40 x 12 Fly Machine 175 x 12 205 x 10 SO PISSED that I couldn't get a legit rep on 275. I guess I shouldn't have done 32 reps before trying to max out, but still...I weigh like 255lbs, I should be pushing 275 no problem. Fucking weak. |
