///// juice's training journal \\\\\ (comments welcomed)

[juice]

<font color="blue">Sun, 2/9/03, Quads, Ham's, Calves (slightly)</font color>

<font color="brown">I tried something different today...usually saturday's and sunday's i go a bit overboard on lifting, some might even say I'm "poster boy" for overtraining on my weekends, but that's due to the fact those are the only days i have as much time to train as i want, so i like to just kill whatever i w/o....most of the time it's chest on Saturdays, and Legs on Sunday's, religiously. Well, today i decided to go w/ less exercises, less total sets, heavier weight...kinda.....I liked it!!! I'm beat up right now... [img]/forum/images/graemlins/grin.gif[/img] ....on to the w/o! </font color>

Did 10 minutes of bike and about 5 more minutes of stretching

Squats
<font color="red">*Note: I couldn't go too heavy (@ least for me, which means 315+ = heavy for juice [img]/forum/images/graemlins/grin.gif[/img]) on these today since some dude's were hogging the cage, and I don't like asking for a spot on squats, there's only a handfull of folks I trust with that...... </font color>

135*15
135*15
185*10
225*8
275*5 (could've probably knocked out another 2-3 reps, but again, since i wasn't in the cage i left it at that...)

Leg Press-->SS-->Leg Extensions(stack=300)
360*8
450*8-->SS-->160*8
540*4-->SS-->150*6 (WOW!!!! burning quads!!!!)
540*6-->SS-->130*6 (ditto!)

Laying Leg Curls (stack=125)-->SS-->Incline Standing Calve Raises 21's (feet pointing out/in/straight)
80*8-->SS-->90*7*7*7
95*6-->SS-->90*7*7*7
80*8-->SS-->90*7*7*7

SLDL's-->SS-->Standing Calve Raises (Smith Machine) on 2" high platform
135*8-->SS-->185*8
135*12-->SS-->235*8
185*8-->SS-->235*8
225*10
275*8
315*4-->DS-->225*4-->DS-->135*8

<font color="red">*Note to self:Next week allow more recovery time between back and leg day, although form was great (In my opinion, I'm very strict about form!), i felt sldl's on my lower back more than usual....I'm assuming it's due to the fact that i did deads on Friday....</font color>

out!

[GetPsycho]

<blockquote><font class="small">Posted by: juice:</font><hr>
<font color="brown"> Well, today i decided to go w/ less exercises, less total sets, heavier weight...kinda.....I liked it!!! I'm beat up right now... [img]/forum/images/graemlins/grin.gif[/img] </font color><hr /></blockquote>

i will take quality over quantity any day.

[juice]

<font color="blue">Mon., 2/10/03, Bi's, Tri's, Forearms</font color>

<font color="red">For the first time ever I am goign to try some "Riot Bombing" for this w/o. I will try to get a couple of warm-up sets beforehand and then I'll go @ it!</font color>

(x) = Assisted
DS = Drop Set
SS = Super Set
TS = Triple Set
BB = Barbell
DB = Dumbell
HS = Hammer Streangth
BW = Body Weight
(f) = failure
|| = Parallel Bar

5 minutes of Weighted rotator cuff movements/exercises.

Decline Bench E-Z Bar Skull Crushers
40*15
40*15
70*8
70*8
80*4

Standing DB Curls
30*10 (weight per DB)
35*10
40*7
45*6

|| Dips (body straight down for emphasis on tri's)
BW*12
BW+45*8
BW*12

<font color="red">RIOT BOMBING!!!</font color>
High Pulley Push Downs (V-Bar Attachment)-->SS-->Low Pulley Straight Bar Attachment Curls
80*10-->SS-->100*10
90*9-->SS-->100*9
100*8-->SS-->100*8
100*7-->SS-->110*7
110*6-->SS-->110*6
120*5-->SS-->120*5
130*4-->SS-->130*4
110*5-->SS-->110*5
110*6-->SS-->110*6
100*8-->SS-->100*8
100*10-->SS-->100*<font color="blue">8</font color> [img]/forum/images/graemlins/mad.gif[/img]
100*10-->SS-->80*10
100*11-->SS-->80*11
90*12-->SS-->90*12
80*13-->SS-->80*13
80*14-->SS-->70*14
90*15-->SS-->70*15
100*14-->SS-->70*14
90*13-->SS-->70*13
80*12-->SS--><font color="blue">80*9</font color> [img]/forum/images/graemlins/mad.gif[/img]

<font color="green">Well, i thought that i might be able to do something else after "Riot Bombing"....but i was wrong, i couldn't do anything else for my bi's/tri's, and i didn't even want to try to do anything for my forearms, so I'll hit 'em tomorrow...along with some cardio.</font color>

I kinda struggled opening my shaker so that i could add water to my protein shake! [img]/forum/images/graemlins/grin.gif[/img]

[juice]

<font color="blue">Tue., 2/11/03, OFF</font color>

I was going to do cardio, but i was dead tired after work, so i kinda hit the sack for a quick 1 hour "power nap", when i got up after that, i decided to chill and watch me a movie, so i bought "My Big Fat Greek Wedding" and I skipped cardio today.....figured I needed a day off anyway.
[img]/forum/images/graemlins/smirk.gif[/img]

[juice]

<font color="blue">Wed., 2/12/03, Quad's, Ham's</font color>

<font color="red">*Side note:</font color>See following link---> Click Here!!!

Needless to say, i was pushed a lot harder than i usually push myself, which was AWESOME, since I haven't been this sore in months.......not cramping up like GP, but I'm hurting and the night is young. [img]/forum/images/graemlins/grin.gif[/img]

(x) = Assisted
DS = Drop Set
SS = Super Set
TS = Triple Set
BB = Barbell
DB = Dumbell
HS = Hammer Streangth
BW = Body Weight
(f) = failure
|| = Parallel Bar

5 minutes of bike + 2-3 minutes of stretching.

Squats
BAR*10
BAR*10
135*12
225*10
275*6+(2)
315*2+(1) [img]/forum/images/graemlins/mad.gif[/img] this is getting old, i can't seem to move up on squats!!!
225*12-->DS-->135*8

BB Lunges
BAR*8
135*8
185*6
185*6

BB SLDL's
135*10
225*8
315*5-->DS-->225*5 (while doing 315 I was told I wasn't getting the full stretch, so I just dropped it to finsh them off)

<font color="purple">Here's when the pain started!!!</font color>

Leg Press (close stance, buttom part of sled, focusing on Quads)
450*8
540*5-->DS-->360*5-->DS-->270*6-->DS-->180*3 [img]/forum/images/graemlins/shocked.gif[/img] Quads are on fire!!!!!!!
540*3-->DS-->360*10-->DS-->270*5-->DS-->180*3(f) [img]/forum/images/graemlins/shocked.gif[/img] Ditto!!!

Leg Extensions
<font color="brown">I'm just going to cut and paste from GP's journal, since it's somewhat of a lenghy explenation on this...I'll just change the weights, cause i couldn't hang with his....</font color>
<blockquote><font class="small">Posted by: GP:</font><hr>
I will do this machine one time a month. this machine has three different colors (levels), each color has its own three different levels. the three colors are pink, purple, and green. each color adjusts the weight in which the hardest part of the motion is either in the middle (pink), at the top (purple) or at the bottom (green). i do all 9 sets, the goal is 10 reps per set at a weight in which you fail at 8. with a partner we do "you go, i go" style so the rest in between sets is generally about 20-30 seconds. like i said, i only do this once a month for a shock. - Stack = 200<hr /></blockquote>

<font color="pink">Pink - Weight is targeted at middle portion of motion.
120 x 10
150 x 8
130 x 8</font color>

<font color="purple">PURPLE - Weight is targeted at the top portion of motion.
110 x 8
130 x 8
110 x 10</font color>

<font color="green">GREEN - Weight is targeted at the bottom portion of motion
120 x 8
120 x 8
130 x 3-->DS-->100*4-->DS-->80 * 10 sec's (last rep - 10 second static hold at peak contraction)</font color>

Laying Leg Curls (stack=200)
180*6-->DS-->150*6
200*7-->DS-->150*6-->DS-->100*6
200*3-->DS-->170*6-->DS-->120*4

Thanks GP for pushing me harder than I've been pushed in a long long time!!!!!! Now I'm just crawling around the house..... [img]/forum/images/graemlins/smirk.gif[/img]

[GetPsycho]

[ QUOTE ]
Laying Leg Curls (stack=2000
<hr /></blockquote> funny, i dont remember a car being strapped to the stack [img]/forum/images/graemlins/shocked.gif[/img] [img]/forum/images/graemlins/grin.gif[/img] [img]/forum/images/graemlins/tongue.gif[/img] [img]/forum/images/graemlins/wink.gif[/img]

[ QUOTE ]
Now I'm just crawling around the house..... <hr /></blockquote>
Great, youre crawling and im cramping. we're 2 peas in a freakin pod.

Awesome workout by the way. we need to do it again

[juice]

<font color="blue">Thur., 2/13/03, Shoulders</font color>

<font color="green">Week two off this.</font color>

5 minutes of stretching and rotar-cuff weighted exercises

Standing Isolation One Handed DB Lateral Raises
10*10 (warmup)(weight per DB)
20*10
25*8

BB Upright Rows
90*8
90*8
100*6
110*4 (form sucked on this set)

Power Rack Medial Press (to chin)
95*12 (4 partials)
115*8 (3 partials)
115*10(4 partials)
<font color="red">*Note: Felt shoulder disconfort all throughout the 3 sets, so I might be dropping upper body all togetehr for a couple of weeks if disconfort continues; my left tricept is also not feeling too good. I will continue my schedule and determine my actions on Sunday after I finish my week.</font color>

Seated DB Lat. Raises
20*8(f)-->DS-->15*7(f)-->DS-->10* 30 sec static hold
20*10(f)-->DS-->15*6(f)-->DS-->10* 30 sec static hold

Standing DB Shrugs
80*8
90*8
100*6

Vertical DB Press
50*6
50*7
Stoped @ 2 sets since the pain was too sharp on my right shoulder....... [img]/forum/images/graemlins/frown.gif[/img] [img]/forum/images/graemlins/mad.gif[/img]

[GetPsycho]

it may be time to put that state medical plan to use. go see the doc and he might give you some anti-inflammatories. with the meds and a week or two off you should be OK

[juice]

<blockquote><font class="small">Posted by: GetPsycho:</font><hr> it may be time to put that state medical plan to use. go see the doc and he might give you some anti-inflammatories. with the meds and a week or two off you should be OK <hr /></blockquote>

not quite yet................maybe, don't think i'm ready to hang it up yet.....

[juice]

<font color="blue">Fri., 2/14/03, Back, Forearms</font color>

(x) = Assisted
DS = Drop Set
SS = Super Set
TS = Triple Set
BB = Barbell
DB = Dumbell
HS = Hammer Streangth
BW = Body Weight
(f) = failure
|| = Parallel Bar


5 minutes of stretching and rotator cuff movements

Wide Grip Lat Pull Down's (stack=200)
60*15
60*15
100*12
130*6
140*4-->DS-->100*6

T-Bar Rows
90*8
135*5
115*6-->DS-->70*8

HS Iso Lateral Low Rows
210*8
250*5+3(per arm; the initial one's are done both arms @ same time)
280*5+3-->DS-->210*4-->DS-->140*6

Deadlifts-->SS-->Seated Med. Grip Rows (stack=200)
225*8-->SS-->120*8
275*7-->SS-->140*3-->DS-->120*3
295*6-->SS-->100*8

HS Iso Lat. High Rows
210*8-->SS-->35 crunches
280*5-->SS-->35 crunches
280*4-->DS-->210*6-->DS-->140*10-->DS-->70*20

Close Grip Lat Pull-Down's (stack=200)
100*10
120*6
140*4

Low Pulley Cable Wrist Twists (Rope attachment)
40* 30 seconds
50* 20 sec's
50* 15 sec's
50* 15 sec's

(I did these on time measurements since I'm doing the twists @ a fast pace, found it easier to count the sec's instead of the reps..... [img]/forum/images/graemlins/tongue.gif[/img])

Standig Behind the back BB Wrist Curls
40*15
40*15
50*13

<font color="purple">@ this point it got real hard to write...</font color>

Seated BB wrist curls
40*12
40*15

<font color="orange">I'm trying to transition between many reps, lower weight to low reps/sets, higher weight, this was step one, i feel good, intensity was definately there, tomorrow I do chest, we'll see how it goes....last time i tried this on chest day i messed up my shoulder...........</font color>

......I'm off to bartend now....hawler!!!!!!!!