My hardcore way to Popeye forearms and insane calves!! - Page 9 - ABCbodybuilding

Go Back   ABCbodybuilding > Iron, Metal, & Steel!! > Online Training Journal

Notices

Reply
 
Thread Tools
  #81  
Old 11-19-2008, 02:41 AM
Albertog Albertog is offline
Albertog is OK
Lightweight
 
Join Date: Jul 2008
Posts: 302
Default

Tuesday 18/11 Legs/Calves

3 Sets Squats 140lbsX10

3 Sets Front Squats 90lbsX10

5 Sets Stiff leg Deadlift 140lbsX8

4 Sets DB Lunges 40'sX8 per leg

3 Sets Leg press 270lbsX30 (10narrow/10wide/10normal)

5 Sets seated calf machine 95lbs strip 70lbs strip 45lbs - about 30 reps

Didn't like it, but still nice DOMS on calves...
Reply With Quote
  #82  
Old 11-20-2008, 05:28 AM
President Wilson's Avatar
President Wilson President Wilson is offline
President Wilson is hard at work
Administrator
 
Join Date: Apr 2001
Location: California
Posts: 11,582
Default

Dang! You arent playing games on those leg workouts brother! Inspires me for mine tomorrow!
__________________
Dr. Jacob Wilson, Ph.D, CSCS
President Abcbodybuilding.com
Professor of Exercise Science, University of Tampa Bay

About me --> http://www.abcbodybuilding.com/presidentprofile.html
Reply With Quote
  #83  
Old 11-21-2008, 02:45 AM
Albertog Albertog is offline
Albertog is OK
Lightweight
 
Join Date: Jul 2008
Posts: 302
Default

Thanks man! I appreciate it, go hard on those legs! I like training legs, last time I almost puked doing the lunges Now I'm planing to change split and hit them more often than once a week, want to go heavier little by little...

Thursday 20/11 Back

4 Sets
Wide grip pulldowns 150lbsX8
SUPERSET
Close grip pulldowns 150lbsX6
Drop set on the last one...

3 Sets machine rows close grip 125lbsX8

3 Sets machine rows wide grip 125lbsX8

4 sets one arm rows 40lbsX10

3 sets light wrist and reverse wrist curls for pump

3 sets cable hammer curls for pump

3 sets cable curls for pump

Just finished polishing arms... amazing pump...
Reply With Quote
  #84  
Old 11-21-2008, 03:08 AM
President Wilson's Avatar
President Wilson President Wilson is offline
President Wilson is hard at work
Administrator
 
Join Date: Apr 2001
Location: California
Posts: 11,582
Default

Back workouts are sick to! Wish you trained in my gym, we;d probably kill some workouts together. You use a lot of angles as well which I like
__________________
Dr. Jacob Wilson, Ph.D, CSCS
President Abcbodybuilding.com
Professor of Exercise Science, University of Tampa Bay

About me --> http://www.abcbodybuilding.com/presidentprofile.html
Reply With Quote
  #85  
Old 11-22-2008, 02:53 AM
Albertog Albertog is offline
Albertog is OK
Lightweight
 
Join Date: Jul 2008
Posts: 302
Default

Dude that's the only thing I lack right now... a training partner, my lazy neighbor wont train till January...but well.. he'll be my little experiment and help meIf you ever come to Mexico let me know and we'll do some sick workouts!

Friday 21/11 Tri's/Delts/Traps

4 sets close grip bench press 90lbsX6

4 sets DB military 40'sX7

4 sets skull crushers 60lbsX6

4 sets front plate raises 45lbsX10

4 sets underhand pressdowns 45lbsX8
SUPERSET
normal pressdowns 45lbsX6

4 sets lateral raises 30'sX6

5 sets BB shrugs 140lbsX10

Felt great, strong!
Reply With Quote
  #86  
Old 11-23-2008, 01:16 AM
Albertog Albertog is offline
Albertog is OK
Lightweight
 
Join Date: Jul 2008
Posts: 302
Default

Saturday 22/11 Chest/Calves

4 Sets
Incline bench 70lbsX8
SUPERSET
DB flys 25'sX10
SUPERSET
Pushups BWX6

4 Sets
Decline DB bench 45'sX8
SUPERSET
Incline DB bench 25'sX6
SUPERSET
Incline DB flys 25'sX8

5 sets 45 calf machine 110lbs drop 90lbs drop 70lbs .... 40 reps

Trained with a partner, great pump and buffet afterwards.
Reply With Quote
  #87  
Old 11-25-2008, 04:33 AM
Albertog Albertog is offline
Albertog is OK
Lightweight
 
Join Date: Jul 2008
Posts: 302
Default

Monday 24/11 Bi's/Forearms

Felt weak today, horrible workout.
Hardcore chest workout last saturday, still sore so I skipped it today.

10 sets chin ups BWX3 forced reps on last 2 sets

6 sets Rev EZ curls 50lbsX6

3 sets Zottman curls 30'sX6

3 sets wrist curls 40'sX8

Light wrist curls for pump

Hamstring is hurt from soccer game yesterday, we'll see if tomorrow it's possible to have a great leg day like always...
Reply With Quote
  #88  
Old 11-28-2008, 12:56 AM
Albertog Albertog is offline
Albertog is OK
Lightweight
 
Join Date: Jul 2008
Posts: 302
Default

Thurday 27/11 Back

7 Sets Wide grip pulldowns 170lbsX8
3 of them superseted with
Close grip pulldowns 170lbsX6

5 sets bent BB rows 90lbsX10

3 sets one arm rows 40lbsX15

3 sets hammer curls 30'sX8

3 sets light wrist curls
Reply With Quote
  #89  
Old 11-28-2008, 05:49 PM
Albertog Albertog is offline
Albertog is OK
Lightweight
 
Join Date: Jul 2008
Posts: 302
Default

End of this Journal.

This journal was great and thanks to everyone who stopped by.

Things achieved:
-Bigger arms
-Pulldowns from 100 to 170lbs
-Squat from 70 to 140lbs
-Skull crushers from 30 to 60lbs
-Wrist curls from 25 to 40lbs
-Incline close grip bench from 70 to 90lbs
-DB military 25's to 40's
-BB shrugs from 90 to 140lbs
-DB Lunges from 25's to 40's
-Lateral raises 15's to 30's

Things to get better at:
-Chin ups, pull ups
-EZ rev curl
-DB curl
-Hamstring curl
-Calves/Tibialis

Things at training didn't go good this week, so I took it as a rest.
Next gains are gonna be harder, next journal is cut, planning form December to February. About 12 weeks. It starts next week.
Reply With Quote
Reply

Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off
Forum Jump


All times are GMT. The time now is 04:56 PM.


Powered by vBulletin® Version 3.7.2
Copyright ©2000 - 2014, Jelsoft Enterprises Ltd.