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Old 04-18-2018, 10:46 AM   #26
Tobito
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Join Date: Mar 2015
Posts: 37
Thanks mate!
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Old 04-24-2018, 09:54 AM   #27
Tobito
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Join Date: Mar 2015
Posts: 37
WEEK XIV
A.
SUMO DL with belt 3 set rep goal 6-8 rest 3 min
94kgx7
86kgx8
78kgx9

OHP 48kgx6 46kgx6
SS rest 2 min
SEAL ROW 76kgx5 62kgx11 (deload)

Crunch 19kgx14
reverse hyper Bwx10r 3kgx10 3kgx10 3kgx9 (1 min rest)
Stretching low back


B
side lateral DB raise - two sets of 15 reps, moderate weight mainly to warm up the joints
+++
front/lateral DB raise - 15 reps immediately after each set of side laterals

DECL. BENCH PRESS 3 set rep goal 6-8 rest 3 mins
88kgx8
80kgx8 (paused)
72kgx8 (paused)

INCL. 30 DB BENCH 3 set rep goal 6-8 rest 3 mins
Not paused 33+33kgx6 (-1 rep of last week…)
Then 1 pump set to deload this movement 27+27kgx10r

BB POWER CURLS with straps 3 set rep goal 8-12
40kgx9 36kgx10 32kgx11 (no straps)
SS rest 2 min
DB Kickback 3 set rep goal 8-12
21+21x8 19+19kgx11 17+17kgx14

Over& back banded (for pre-hab)
myo-reps 30+10+10+10+10+10+10+10=100’s

During: Metallica- Am I Evil?; Metallica - Seek and Destroy; Metallica - Wherever I May Roam; Ozzy Osbourne Crazy train
Notes: 10% drop on the subsequents sets of BP, no more 5% cause progress going to stall. INCL DB PRESS don’t progress from 3 weeks, I don’t like this.60’ wo +30’ CARDIO LISS


C

ANDERSON SQUAT 3 set rep goal 6-8 rest 3 min
72kgX8 with belt (parallel. +2kg and same reps)
66kgx10 with belt (attg)
60kgx11 (attg) belt

W. CHINS 3 set rep goal 6-8 rest 3min
BW+25kgx7
Bw+17kgx8
BW+9kgx13

DONKEY CALF RAISES 1 set of 8-12 reps to failure, rest 90 seconds and perform 1 set of 20 reps to failure , tempo is 5" eccentric , 10" stretch , 1" concentric
35kgx9
25kgx20 (not good on low back)
LEG RAISES 9kgx10
60’ WO

Last edited by Tobito; 04-24-2018 at 09:57 AM.
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Old 05-02-2018, 06:17 AM   #28
Tobito
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Join Date: Mar 2015
Posts: 37
WEEK XV
A.
SUMO DL with belt 3 set rep goal 6-8 rest 3 min
94kgx8
86kgx8
78kgx8

OHP 48kgx7 46kgx6
SS rest 2 min
SEAL ROW 76kgx7 72kgx7
Crunch 19kgx19
reverse hyper 3kgx10 4 sets (1 min rest)
Stretching low back


B
side lateral DB raise - two sets of 15 reps, moderate weight mainly to warm up the joints
+++
front/lateral DB raise - 15 reps immediately after each set of side laterals
20 shoulders dislocations with broomstick Between warmups sets and working sets of press= 160r

DECL. BENCH PRESS 3 set rep goal 6-8 rest 3 mins
90kgx6
82kgx6 (paused)
74kgx7 (paused)

INCL. 30 DB BENCH upping reps range to 8-10 and only 2 sets
Not paused 33+33kgx8 (+2 reps)
Paused 29+29kgx6r

BB POWER CURLS with straps muscle rounds 36kgx4+4+4+4+4+3

DB Kickback muscle rounds 19+19kgx4+4+4+4+4+4
Band pull apart 25r
60’ wo +30’ CARDIO LISS
NOTES: MR’s instead pure Reverse pyramid sets cause Weight was taxing CNS and Lower back. I feel not drained like I was in the last couple of “B” session; my shoulders feel great after broomstick work.

C
ANDERSON SQUAT 3 set rep goal 6-8 rest 3 min
74kgX8 with belt (parallel) I felt strong here
66kgx10 with belt (attg)
60kgx11 (attg) belt

W. CHINS 3 set rep goal 6-8 rest 3min
BW+25kgx10
Bw+17kgx10
BW+9kgx15

STANDING CALF RAISES 1-LEG 1 set of 8-12 reps to failure, rest 90 seconds and perform 1 set of 20 reps to failure , tempo is 5 second eccentric , 10 second stretch , 1 second concentric
45kgx8 30kgx20

LEG RAISES 20-30 RP 9kgx27
60’ WO
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Old 05-06-2018, 11:28 AM   #29
Tobito
New Member
 
Join Date: Mar 2015
Posts: 37
A
SUMO DL with belt 3 set rep goal 6-8 rest 3 min
98kgx6
88kgx7
78kgx9

OHP 48kgx8 42kgx8
SS rest 2 min
SEAL ROW 76kgx7 68kgx7
Crunch 20-30 RP 19kgx28
reverse hyper 3kgx10 2 sets 4kgx10 4kgx10 (1 min rest)
Stretching low back

B
side lateral DB raise - two sets of 15 reps, moderate weight mainly to warm up the joints
+++
front/lateral DB raise - 15 reps immediately after each set of side laterals

20 shoulders dislocations with broomstick Between warmups sets and working sets of press= 200r

DECL. BENCH PRESS 3 set rep goal 6-8 rest 3 mins
90kgx7
82kgx7 (paused)
74kgx8 (paused)

INCL. 30 DB BENCH 2 set rep goal 8-10 rest 3 minss
Not paused 33+33kgx8
25+25kgx11r piston like

BB POWER CURLS with straps muscle rounds 36kgx4 6 sets
DB Kickback muscle rounds 21+21kgx4+4+4+4+4+2
Band pull apart 25r
60’ wo

C
ANDERSON SQUAT 3 set rep goal 6-8 rest 3 min
76kgX7 with belt (parallel)
68kgx10 with belt (attg)
60kgx12 (attg) belt

W. CHINS 3 set rep goal 6-8 rest 3min
BW+27kgx7
Bw+18kgx10
BW+9kgx12
40’ WO
NOTES: No calf raises cause my Knees was little sore.
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Old 05-06-2018, 06:15 PM   #30
andishehhank
Bantamweight Member
 
Join Date: Oct 2013
Location: LA
Posts: 189
Just looked up Anderson Squats. They look cool, and I'll be doing them either tonight or tomorrow depending if I can get in the gym tonight.

I been looking to use more free weights on my quads, because I have had some knee pain from machines. I see you have knees issues too, but I don't think it's from the Anderson Squats, but a form issue. I always stick to a wider stance with toes out 30 degrees, and make sure to lower the negative under pure control. When I do these, I'll lower it so slowly that the pins won't make much noise.

Last edited by andishehhank; 05-06-2018 at 06:21 PM.
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Old 05-13-2018, 11:04 AM   #31
Tobito
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Join Date: Mar 2015
Posts: 37
Quote:
Originally Posted by andishehhank View Post
Just looked up Anderson Squats. They look cool, and I'll be doing them either tonight or tomorrow depending if I can get in the gym tonight.

I been looking to use more free weights on my quads, because I have had some knee pain from machines. I see you have knees issues too, but I don't think it's from the Anderson Squats, but a form issue. I always stick to a wider stance with toes out 30 degrees, and make sure to lower the negative under pure control. When I do these, I'll lower it so slowly that the pins won't make much noise.
Yes, my knee pain isn't from the squats, I think it depend from lower recovery at the moment.
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Old 05-13-2018, 11:09 AM   #32
Tobito
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Join Date: Mar 2015
Posts: 37
WEEK XVII
A
SUMO DL with belt 3 set rep goal 6-8 rest 3 min
98kgx10
88kgx10 with straps
78kgx11 with straps

OHP 50kgx6 44kgx7
SS rest 2 min
SEAL ROW 76kgx8 68kgx9
Crunch 20-30 RP 19kgx32
reverse hyper 4kgx10 4 sets (1 min rest)
Stretching low back

B

20 shoulders dislocations with broomstick Between warmups sets and working sets of press= 200r

DECL. BENCH PRESS 3 set rep goal 6-8 rest 3 mins
90kgx7
deload set 68kgx13 (paused)


INCL. 30 DB BENCH deload with Muscle rounds
MR 25+25kgx4+4+4+4+4+2

BB POWER CURLS with straps muscle rounds 38kgx4+4+4+4+4+2
DB Kickback muscle rounds 21+21kgx4+4+4+4+4+6
60’ wo

C
FRONT SQUAT WITH STRAPS 3 set rep goal 6-8 rest 3 min
76kgX9 with belt (parallel)
68kgx10 with belt (attg)
60kgx13 (attg) belt

W. CHINS 3 set rep goal 6-8 rest 3min
BW+27kgx8
Bw+18kgx10
BW+9kgx14
SNATCH GRIP SUMO DL 48KGX15 reps
40’ WO
NOTES
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Old 05-20-2018, 10:55 AM   #33
Tobito
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Join Date: Mar 2015
Posts: 37
WEEK XVIII
Busy week, then only 2 wo

A
SUMO DL with belt
98kgx8
88kgx10 with straps
only 2 sets

OHP 50kgx6 44kgx7
SS rest 2 min
SEAL ROW 78kgx6 70kgx6
reverse hyper 4kgx10 2 sets 5kgx10 2 sets (1 min rest)
Stretching low back

B
20 shoulders dislocations with broomstick Between warmups sets and working sets of press= 140r
DECL. BENCH PRESS rest 3 mins
88kgx8
80x9
only 2 sets

W. CHINS 3 set rep goal 6-8 rest 3min
BW+28kgx7
Bw+19kgx9
BW+10kgx10

FRONT SQUAT WITH STRAPS
78kgX6 with belt (parallel)
62kgx15with belt

Last edited by Tobito; 05-20-2018 at 10:57 AM.
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Old 06-02-2018, 11:40 AM   #34
Tobito
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Join Date: Mar 2015
Posts: 37
Quote:
Originally Posted by Tobito View Post
I do.
6 reps with 175x BW Decl Bench, (current 1,3)
6 reps with 2 BW Sumo DL (current 1,35)
6 reps with 1,25 BW Front squat (current 1)
8 reps with 1,5kg x BW chin ups (current 1,3)
8 reps with (at least) 0,8x BW OHP
Now...
7 reps with 1,39x BW Decl Bench
8 reps with 1,56 BW Sumo DL
8 reps with 1,2 BW Front squat
8 reps with 1,4kg x BW chin ups
6 reps with 0,7x BW OHP

Pressin movements, for the moment, are little stalling... DL and Squat are always good!

Last edited by Tobito; 06-02-2018 at 11:43 AM.
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