Spider-mans training log - ABCbodybuilding

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  #1  
Old 01-13-2009, 04:49 AM
spider-man spider-man is offline
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Default Spider-mans training log

so im gonna start a new one.

Current stats:

Height: 5'8"
Weight: 195
Body Fat: 11%

Method: Full Body HIT routines.

This is my new routine; mind i haven't worked out for about 5 weeks so im plannin on being SORE!!!

1/12/09

Leg Extensions
Squats

Stiff Leg Deadlifts
Leg Curl

Calf Raise (two sets)

Stiff Arm Pullovers
Close Grip Pulldowns
Close Grip Rows

Fly
Decline Chest Press
Incline Chest Press

Lateral Raises
Upright Rows/Shoulder Press

Machine Reverse Flys

Barbell Curl
Pullup
Tricep Extension
Dips

Legs I do between 15-20 reps, everything else is typically between 8-12.

I personally respond better to a little higher volume than i do a lower volume (lower being 12 or less sets).
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Old 01-13-2009, 10:24 PM
spider-man spider-man is offline
spider-man is BACK!!!!!!!! wait.... where'd i go?
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1/13/09

Did the routine last night, but i skipped arms and calves because I was running out of time.

My lats are really sore, so are my ham strings. My thighs, im surprised are not sore at all... Oh well, count it as a blessing right!

um... Im gonna switch up my chest routine a little...

Machine flys
Incline bench
Dips

That worked better in the past and last night, well the stations were too far away so it made the intensity suffer quite a bit cuz i had a far commute between decline and incline.

Im also trading in my leg routine for an older, more productive, more DIFFICULT one..

Leg Press
Sissy Squat
Squat

I can do sissy squats holding on to the leg press, and the leg press is right next to the squat, so i can go from one to the next with almost no rest time at all between sets.
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Old 01-14-2009, 03:43 PM
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Quote:
Originally Posted by spider-man View Post
That worked better in the past and last night, well the stations were too far away so it made the intensity suffer quite a bit cuz i had a far commute between decline and incline.
you take the train?





sorry, that was a dumb joke.

I will be following along bro.
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Old 01-15-2009, 06:08 AM
spider-man spider-man is offline
spider-man is BACK!!!!!!!! wait.... where'd i go?
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1/14/09

freakin a dudes...

I did the routine tonight, but man, i was so weak...

I uped the weight in deadlifts last workout and got 7, so today i figured i would at least get 8, but man, i only got three...

Idk what the crap was going on, maybe it was because i didn't get enough sleep last night, but i didn't think it would effect me that bad...
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Old 01-15-2009, 08:48 AM
spider-man spider-man is offline
spider-man is BACK!!!!!!!! wait.... where'd i go?
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ok news update:

Going from training three times a week to only two times a week.

I do believe that will cure what ails me... haha!

Oh, and i made some slight changes to the routine, will post tomorrow, got some new ideas (well, actually they are really old ideas that i used before) so the routine will be a little different... not too bad, though..
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Old 01-15-2009, 09:56 AM
niggles niggles is offline
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welcome back spidey
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  #7  
Old 01-20-2009, 04:57 AM
spider-man spider-man is offline
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1/19/09


New routine, back to more basic stuff i was doing before... Technically, everything is a superset, but i am using both types, where i superset two exercises for a muscle, and also when i superset two exercises for opposing muscles...


Legg Presses Superset
Squats

Stiff Leg Deads Superset with
Leg Extensions superset with
Leg curls

One legg calf raises (two sets)

Decline DB pullovers superset with
Close grip pullups

Flys superset with
Decline Smith Bench

Close grip rows superset with
Incline Smith Bench

Laterals superset with
Behing neck military presses/ upright rows Superset with
Rear machine flys

Machine curls
French Presses (two cycles)

all done...

Completely honestly, it will, cuz it always has been, very fast.... I can keep my focus cuz i keep moving, and because i have some rest between sets, like squats and deads, i don't get winded...
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