Announcement

Collapse
No announcement yet.

get big

Collapse
X
 
  • Filter
  • Time
  • Show
Clear All
new posts

  • get big

    3/22/12

    Bench Press
    5x165
    5x190
    5x210

    Military Press
    10x75
    10x75
    6x75
    10x65
    6x65

    Seated Cable Row
    9x140
    9x140
    9x140
    9x140
    9x140

    Tricep Pushdown (position:19) supersetted w/ Cable Bicep Curl (position: 6)
    12,8
    1 min rest
    12,8
    1 min rest
    12,8

  • #2
    3/23/12

    ATG Front Squat
    5x150
    5x170
    4.5x195

    Deadlift
    10x205
    *burned out

    Leg Press
    10x90
    10x90
    10x90
    10x90
    10x90

    Rope Crunches
    12x180
    6x180

    Seated Calf Raise
    8x2plates
    8x2plates
    8x2plates

    Comment


    • #3
      3/25/12

      Military Press
      3x115
      3x130
      3x145

      Charles Poliquin Gymnast Back Routine
      6,4,3,2
      4,4,3,2
      3.5,2.5,2.5,1.5

      Bench Press
      10x125
      10x125
      10x125
      10x125
      10x125

      Tricep Pushdown (position:19) supersetted w/ Cable Bicep Curl (position: 6)
      12,9
      1 min rest
      12,9
      1 min rest
      12,9

      Comment


      • #4
        7/30/12
        Monday
        Chest/Tris

        Flat DB Press
        5 x 20
        20 x 8
        35 x 6
        50 x 3
        65 x 1
        80 x 1
        95 x 5 [3 min]
        95 x 6 [3 min]
        95 x 7

        Low Incline DB Press
        50 x 10 [2 min]
        50 x 11 [2 min]
        50 x 11

        Cable Crossover [highest setting, metal handles]
        min x 15 [1]
        20 x 15 [1]
        35 x 15

        Pushups
        BW x 14
        BW x 14
        BW x 15

        V-Bar Pushdown
        50 x 12 [1]
        50 x 12 [1]
        50 x 9

        DB Skullcrushers, pause/stretch at bottom
        20 x 8 [2]
        20 x 7 [2]
        20 x 8

        ----

        Pretty good day, pr's on pretty much everything. Been experimenting with C/B pre-workout, I'm liking it.

        Comment


        • #5
          7/31/12
          Tuesday
          Back/Bis

          BW - 201.5

          Wide Grip Pullup, Pause at bottom
          BW x 8 [2]
          BW x 9 [2]
          BW x 6

          Seated Chest Supported Neutral Grip Row [seat:5, chest pad:5]
          110 x 10 [2 min]
          110 x 11 [2 min]
          110 x 12

          V-Bar Pulldown (wide v-bar, not rusty)
          140 x 9 [2]
          140 x 9 [2]
          140 x 9

          Unilateral Cable Row (foam handles)
          120 x 10
          100 x 12
          100 x 12

          Cable Curl [height:6]
          60 x 15 [1]
          60 x 15 [1]
          60 x 12

          ----

          Decent day, pull-ups didn't go as expected though - was hoping for 8,9,9. I reached failure on my second set, and with only 2 minutes rest, I know that I just didn't recover fast enough. If I had rested 3-5 minutes, probably could've banged out more. This is why I need to work on my cardio...so I can recover faster. Also probably due to bodyweight increase. First time I've weighed >200 in over a year. I was around 182 and depleted around this time last summer. However today was my gym weight, with shoes, clothes, watch, iPod, etc. My fasted morning BW is probably more like 195-198. So net weight gain has probably been about 13 to 15 pounds. Not bad, but could have been better. Adjusting to the first year of college was...a new experience. Hopefully I can go into this year with more resolve and end up around 210 at a similar body fat percentage come summer time.

          Comment


          • #6
            8/01/12
            Wednesday
            Shoulders

            Seated DB Shoulder Press
            70 x 7 [3]
            70 x 7 [3]
            70 x 7.5

            Seated lateral raise
            25 x 8 [2 min]
            25 x 8 [2 min] CT stopped after rep 7
            25 x 8 CT stopped after rep 5

            Cable Lateral raise metal handle
            15 x 8 [1]
            Min x 10 [1]
            Min x 10

            Reverse pec fly machine [seat:1]
            80 x 13 [1]
            80 x 13 [1]
            80 x 13

            Face pulls to under chin
            30 x 14 [1]
            30 x 14 [1]
            30 x 15

            ----

            holy shit. jumping from 15 to 25 lb DBs on seated lateral raise made this one of the most painful workouts I have experienced lately. could barely carry my backpack home. God damn.

            Comment


            • #7
              TRAINING FROM PAST FEW DAYS

              8/03/12
              Friday
              Arms

              CGBP
              205 x 5 [3]
              205 x 5 [3]
              205 x 6.5

              Skullcrushers
              60 x 9 [2]
              60 x 9 [2]
              60 x 10

              Rope Pushdowns
              20 x 12 [1]
              20 x 10 [1]
              20 x 10

              Strict BB Curl
              90 x 6 [3]
              90 x 6 [3]
              90 x 6

              Hammer Curls
              25 x 11 [2]
              25 x 11 [2]
              25 x 11

              Incline DB Curl
              10 x 15 [1]
              10 x 15 [1]
              10 x 15

              -------------

              8/05/12
              Sunday
              Legs

              ATG Front Squat
              215 x 4

              Leg Press
              180 x 9 [2]
              180 x 10 [2]
              180 x 11

              Leg Extensions
              120 x 10 [1.5]
              120 x 11 [1.5]
              120 x 11

              Seated Calf Raise
              90 x 15
              115 x 8
              135 x 8

              *Normal form, not controlled form

              -----

              8/06/12
              Monday
              Chest/Tris

              Flat DB Press
              95 x 6 [3]
              95 x 6 [3]
              95 x 6

              Incline DB Press
              50 x 11 [2]
              50 x 11 [2]
              50 x 11

              Cable Cross Over
              20 x 15 [1]
              20 x 15 [1]
              20 x 15

              Pushups
              BW x 15 [2]
              BW x 15 [2]
              BW x 15

              V-Bar Pushdowns
              50 x 12 [1]
              50 x 12 [1]
              50 x 10

              DB Skullcrushers
              20 x 6 [2]
              20 x 6 [2]
              20 x 6

              * gassed out on DB skull crushers

              ----

              8/07/12
              Tuesday
              Back/Bis

              BW: ~198

              Wide Grip Pullups
              BW x 8 [2]
              Bw x 8 [2]
              BW x 8

              Seated Chest Supported Row [5;5]
              120 x 8 [2]
              120 x 8 [2]
              120 x 8

              V-Bar Pulldown [wide handle]
              140 x 9 [2]
              140 x 9 [2]
              140 x 10

              DB Rows
              50 x 10 [2]
              50 x 10 [2]
              50 x 15

              Cable Curl [6]
              60 x 13 [1]
              60 x 13 [1]
              60 x 10

              Some Misc. curling

              Comment


              • #8
                8/08/12
                Wednesday
                Shoulders

                Seated DB Shoulder Press
                70 x 7 [3]
                70 x 7 [3]
                70 x 8

                Seated DB lateral raise
                25 x 8 [2 min]
                25 x 8 [2 min]
                25 x 9 CT stopped after rep 6

                Cable Lateral raise metal handle
                Min x 14 [1]
                Min x 14 [1]
                Min x 14

                Reverse pec fly machine [seat:1]
                80 x 14 [1]
                80 x 14 [1]
                80 x 14

                Face pulls to under chin
                40 x 12 [1]
                40 x 10 [1]
                40 x 10

                ----

                Good session. I've really been hitting my lateral and rear delts well recently. The key is sacrificing weight for form and isolating the deltoids by keeping constant tension on them.
                Front delts get hit just fine if you have some type of overhead pressing and/or pressing exercises on your chest or arms day.

                Comment


                • #9
                  TRAINING FROM PAST FEW DAYS

                  8/10/12
                  Friday
                  Arms

                  CGBP
                  205 x 5 [3]
                  205 x 6 [3]
                  205 x 6

                  Skullcrushers
                  60 x 9 [2]
                  60 x 10 [2]
                  60 x 6

                  Rope Pushdowns
                  min x ?? [1]
                  min x ?? [1]
                  min x ??

                  Strict BB Curl
                  90 x 6 [3]
                  90 x 6 [3]
                  90 x 6

                  Hammer Curls
                  30 x ?? [2]
                  25 x ?? [2]
                  25 x ??

                  Incline DB Curl
                  15 x 12 [1]
                  15 x 12 [1]
                  15 x 12

                  -------------

                  8/11/12
                  Saturday
                  Legs/Traps

                  Seated Calf Raise
                  90 x warmup
                  135 x 9
                  160 x 7

                  fairly controlled form

                  Hacksquat Standing Calves
                  8 plates/side + 2 plates on top x 10
                  8 plates/side + 2 plates on top x 10 [2]

                  Hacksquat Standing Shrugs
                  8 plates/side x 10
                  8 plates/side x 10 [2]

                  Leg Extensions
                  120 x 11 [1.5]
                  120 x 11 [1.5]
                  120 x 11

                  Leg Curl
                  170 x warmup
                  200 x 6
                  150 x 10

                  Leg Press
                  90 x 10 [2]
                  90 x 10 [2]
                  90 x 10 [2]

                  Misc. Standing Calve Raise Machine
                  ?? x ?? for about 3 sets lol

                  -----

                  8/13/12
                  Monday
                  Chest/Tris

                  Flat DB Press
                  55 x 10 [2]
                  55 x 12 [2]
                  55 x 15 [2]
                  55 x 15 [2]

                  real nice form, constant tension

                  Incline Smith
                  50 x 12 [2]
                  50 x 15 [2]
                  50 x 20

                  Flat Flyes
                  20 x 12 [1]
                  20 x 12 [1]
                  20 x 12

                  Pushups
                  BW x 15 [2]
                  BW x 15 [2]
                  BW x 20

                  Pushdowns w Triceps Handle
                  30 x reps [2]
                  30 x reps [2]
                  30 x reps [2]

                  DB Skullcrushers
                  20 x 6 [2]
                  20 x 6 [2]
                  20 x 6

                  ----

                  8/14/12
                  Tuesday
                  Back/Bis

                  BW: ~199.5

                  Wide Grip Pullups
                  BW x 8 [2]
                  Bw x 8 [2]
                  BW x 6

                  fixed my form on these. Flexed abs while pulling to stay in more vertical plane. Constant tension

                  Seated Chest Supported Incline DB Row
                  30 x 10 [2]
                  30 x 10 [2]
                  30 x 10

                  V-Bar Pulldown
                  90 x 10 [2]
                  90 x 10 [2]
                  90 x 10

                  DB Rows
                  55 x 12 [2]
                  55 x 12 [2]
                  55 x 12

                  Perfect form

                  Alt. DB curling w the 30's

                  -----------

                  All training starting Monday has been at home.

                  Comment


                  • #10
                    8/15/12
                    Wednesday
                    Shoulders

                    Seated DB Shoulder Press
                    55 x 12 [2]
                    55 x 12 [2]
                    55 x 6

                    *all constant tension reps. Home gym only has 55 lb dumbbells so decided to go for more of a high volume day. was gonna do 4 sets but burnt out surprisingly quickly. constant tension destroys the muscle quickly..

                    Seated DB lateral raise
                    21 x 8 [2 min]
                    21 x 10 [2 min]
                    21 x 12

                    CT reps..

                    Rear Delt DB Raise, forehead resting on 90 degree seated military press bench
                    7's x a lot
                    7's x a lot
                    7's x a lot

                    1 min rest in between^

                    Standing lateral raise
                    7's x a lot
                    7's x a lot
                    7's x a lot

                    Very basic session. Might add more rear felt work next week, idk. Still hit them shoulders hard though

                    Comment


                    • #11
                      haven't updated in a while, but still been lifting. changed from 5d/week to 4d/week

                      new split

                      back/bi
                      chest/shoulder/tri
                      leg/calves/abs
                      bi/tri/forearms

                      Comment


                      • #12
                        Monday
                        9/10/12

                        Back/Bi's

                        BW: 196.2

                        Wide Grip Pullups
                        BW x 8 [2]
                        BW x 8 [2]
                        BW x 8

                        DB Rows (strapped)
                        85 x 9 [2]
                        85 x 9 [2]
                        85 x 9

                        Rusty V-Bar Pulldowns
                        140 x 9 [2]
                        140 x 9 [2]
                        140 x 9 (rest-pause after about rep 6 or so)

                        Kneeling Cable Pullover w Rope Attachment
                        70 x 10 [2]
                        70 x ?? [2]
                        70 x ?? [2]

                        *might bump up to 80 next week now that my form has gotten better

                        Rack Deadlift
                        315 x 8 [Auto]
                        315 x 8 [Auto]
                        225 x a lot

                        Hammer Curls
                        35 x 10 [Auto]
                        30 x 8?

                        ----

                        Kick ass session. Gotta remember to hang from a pull-up bar for time at the end of my workout but other than that feeling pretty good. I start auto regulating my rest intervals and also sometimes the load of the exercise by the time I'm at rack deadlifts because I'm usually pretty shot by that point.

                        Comment


                        • #13
                          9/11/12
                          Tuesday
                          Chest/Shoulders/Tris

                          Low Incline DB Press
                          80 x 8 [3] *CT
                          80 x 8 [3] *CT
                          80 x 7 *CT until rep 6

                          Incline BB Press

                          135 x 6
                          135 x 6

                          *still trying to get form down on these

                          DB Twist Press
                          55 x 8 [2]
                          55 x 6 [2]
                          50 x 7

                          Seated DB Lateral Raise
                          25 x 8 [2] *CT
                          25 x 8 [2] *CT
                          25 x 8 *CT until rep 6

                          Reverse Pec Fly Machine (rear delts) [seat position: 1]
                          100 x 17 [2] *CT
                          50 x 12 [2]

                          Pushdowns w Rope
                          20 x 12 [.5]
                          20 x 12 [.5]
                          20 x 12 [.5]
                          20 x 12

                          DB Skullcrushers
                          20 x 8 [1-1.5]
                          20 x 8 [1-1.5]
                          20 x 6

                          Comment


                          • #14
                            9/12/12
                            Wednesday
                            Legs/Calves/Abs

                            ATG Front Squat
                            225 x 2

                            Trap Bar Deadlift
                            225 x 8
                            275 x 3
                            315 x 8
                            *easy but didn't wanna fatigue lower back. just wanted to get a feel for em, first time doing em. will probably start at 315 next week and pyramid up to a set of 6 or something

                            Seated Calve Raise Drop Set
                            3plates+25 x 7
                            3 plates x 12
                            2 plates x 15
                            1 plate x failure

                            Lying Hamstring Curl
                            stack x 8
                            stack x 6

                            Seated Leg Extensions
                            120 x 12+
                            120 x 12+
                            120 x 12+

                            Ab Pulldown
                            Stack x 4
                            150 x 12+

                            -------------------

                            Solid session. Have been stuck at 225 x 2 reps ATG Front squat for a while now though...previous PR was 215 x 5 reps. Hopefully next week I smoke it! Just didn't have it in me today, one of those days...

                            Comment


                            • #15
                              9/13/12
                              Thursday
                              Triceps/Biceps

                              CGBP
                              205 x 5
                              205 x 5
                              205 x 5.5
                              *ambivalent about this. PR is 5,5,7....but form may have been better today. So really no real regression or progression. I've been off creatine/beta alanine for like a month though now, I'm thinking my pressing strength will bump up a bit after going back on. Otherwise I may switch to a new exercise

                              Strict BB Curl
                              100 x 5
                              100 x 5
                              100 x 5

                              V-bar Pushdowns in Pullup Station supersetted w/ DB Hammer Curls [30-45 s rest b/w ss]
                              100 x 12
                              100 x 12
                              100 x 12
                              100 x 12

                              35 x 10
                              35 x 10
                              35 x 8
                              35 x 6

                              Preacher Curl supersetted w/ lying DB tri ext
                              bar+10's x ??
                              bar+10's x ??
                              bar+10's x ??

                              20 x 8
                              20 x 8
                              20 x 8+

                              Comment

                              Working...
                              X