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  #11  
Old 03-03-2004, 08:01 PM
WeaponX WeaponX is offline
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Location: The house of pain...
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Default Re: To build one must first know how to destroy, my training journal.

Here is the much balleyhooed shoulder routine I had mentioned. This is what I did yesterday, if this doesn't make your shoulders grow nothing will!Of course weights will vary for everyone, pick what you can handle with good form.

Barbell military press (I had to use the smith)
*1 minute rest between sets*
10 x 275
5 x 315
5 x 325
5 x 345
10 x 275 (these are pause reps and really start to burn)

Next is a fluid giant set with 30 seconds between each giant set, gets painful pretty quick.

Arnold Press 10 x 40
Alternating Dbell Press 10 x 40
Alternating Dbell Rows 10 x 40

*30 seconds rest between each giant set*

Arnold Press 9 x 45
Alternating Dbell Press 9 x 45
Alternating Dbell Rows 9 x 45

Arnold Press 8 x 50
Alternating Dbell Press 8 x 50
Alternating Dbell Rows 8 x 50

Arnold Press 7 x 55
Alternating Dbell Press 7 x 55
Alternating Dbell Rows 7 x 55

Arnold Press 6 x 60
Alternating Dbell Press 6 x 60
Alternating Dbell Rows 6 x 60

Arnold Press 5 x 65
Alternating Dbell Press 5 x 65
Alternating Dbell Rows 5 x 65

At this point I was buring pretty bad so take a couple of minutes here to rest and reenergize. I took close to 3 minutes.

Low Cable lateral raises (most of the time I use dumbells but I like to mix it up)

This will be a strip set and you will be going 1 arm at a time and leaning away from the weights to avoid bouncing. I believe this exercise was listed as the exercise of the week a couple weeks ago. The only rest you will get is while the other arm is going. I drop until there is only one plate you may only want to do a double or triple drop but I find working down to 1 plate to be the best way to reach absolute failure.

Low Cable Lateral Raises (again single arm alternating)

Failure x 5 plates
Failure x 4 plates
Failure x 3 plates
Failure x 2 plates
Failure x 1 plate

Rest for about 2 minutes, then try it again!!!! Though you may only be able to squeeze out a few good reps but you will have given your shoulders a beating they will be forced to adapt to!!
Anyone who gives this workout a try let me know how it goes I would love some feedback. Good luck!
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  #12  
Old 03-03-2004, 08:01 PM
IronKnuckle IronKnuckle is offline
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Join Date: May 2003
Location: The pullup bar
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Default Re: To build one must first know how to destroy, my training journal.

I'm glad you got your journal up!

[ QUOTE ]
Mon- Chest
Tues- Shoulders/traps
Wed- Bi's
Thurs- Tri's
Fri- Back/lats
Sat- Legs
Sun- REST


[/ QUOTE ]
I have but one criticism for you. Putting back (and consequently deadlifts) right before legs may make squats more uncomfortable for your lower back. This discomfort can be furthered if you do traps with back.
But this is only an optional fix. Many people don't mind the back and legs setup you're using.

Your workouts are amazing. You sure like those ascending giant sets! Do you always use em or do you use a different shock every workout?
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  #13  
Old 03-03-2004, 08:04 PM
PiZ56 PiZ56 is offline
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Join Date: Mar 2003
Location: new york ... I MEAN KANSAS !!!
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Default Re: To build one must first know how to destroy, my training journal.

your poundages are of those of the craziest man... and that's only biceps ! I can just imagine your squat or DL
  #14  
Old 03-03-2004, 08:16 PM
WeaponX WeaponX is offline
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Default Re: To build one must first know how to destroy, my training journal.

Well, I know this will probably start something but I can not do squats. I used to live by but back in 2001 when I blew my knees the squats had to stop. I have had surgery on my right knee (will probably need another one) and need it on my left. I am strictly forbidden from squats. I have never maxed on deads.
As far as the ascending giant sets I am a big fan of them but the same body part will rarely see the same shocking method 2 consecutive workouts. It pretty well changes all the time. Some other methods I am a big fan of are drop sets, pause reps, and negatives (particulary on bi's and tri's). I will use a dumbell on the negatives so I can use my free hand to assist in the positive portion of the rep and I will always work about 5 to 10 pounds above what I know my max to be. If I am doing a negative concentration curl I will use an 80 or 85, I can not curl this weight with one hand with good form so I use it for the negative portion in hopes my body will adjust to the load.
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  #15  
Old 03-03-2004, 08:57 PM
IronFuji IronFuji is offline
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Default Re: To build one must first know how to destroy, my training journal.

Awesome workouts and poundages! Your stats are crazy! Good Job!
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  #16  
Old 03-04-2004, 10:15 AM
Bluenose Bluenose is offline
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Join Date: Apr 2003
Location: ON, CAN.
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Default Re: To build one must first know how to destroy, my training journal.

Good job on getting a journal going. Nice WO's too.

I tried the one group per WO and really like the concentrated effort effect but I can't WO often enough to make ot work now.

Too bad about the knees. Do you figure they will ever be back to normal?

Jeff.
  #17  
Old 03-04-2004, 10:55 AM
Debbie9999 Debbie9999 is offline
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Default Re: To build one must first know how to destroy, my training journal.

Thanks for sharing with us by creating this journal.

I also like to workout often and do not combine body parts. But, I only combine Bis with Tris. And I work abs on Back day because the things I use to work abs are right next to the things I use to work Back.

As far as BB curls go, I guess in my old age my wrist and forearm bother me too much to do these. I must use an EZ Curl Bar instead.

Except for that, looks like a terrific Bi workout.
  #18  
Old 03-04-2004, 11:36 AM
WeaponX WeaponX is offline
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Default Re: To build one must first know how to destroy, my training journal.

I use to have alot of pain in my wrist and forearms when I did barbell curls but it just eventually went away. Not sure why honestly, my brother thinks it is because my wrist got stronger.
As far as my knees go, I hope to get them back to some semblance of normalcy. I am still not able to sprint (even when I am able to sprint again it will not be as fast as I was), I am however able to jog again which is kind of nice. Aside from that the only real changes are I have trouble sitting indian style or crossing my legs. Yoga would probably be pretty tough [img]/forum/images/graemlins/smile.gif[/img]
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"Forget the freak you're just nature."

"I am not of afraid on dying, I am afraid of not living."

http://www.shopfoodex.com/catalog/im...4400000057.jpg
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My Training Journal
  #19  
Old 03-04-2004, 11:58 AM
HuskySVG26 HuskySVG26 is offline
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Default Re: To build one must first know how to destroy, my training journal.

Great Journal, Great workouts so far!
-Sal
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143 LBS
11% BF

Act by choice, not by habit.

If there is no ememy within, the enemies outside can do no harm.

Fear, real fear shakes you to your foundation; it seeks to rot everything, even the words with which you speak of it. So you must fight hard to express it. You must fight hard to shine the words upon it. Because if you dont, if your fear becomes a wordless darkness that you avoid, or even forget, you open yourself to further attacks of fear because you never truly fought the opponent who defeated you. Pi Patel



  #20  
Old 03-04-2004, 01:26 PM
Boka Boka is offline
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Join Date: Oct 2003
Location: Toronto, Ontario
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Default Re: To build one must first know how to destroy, my training journal.

looking good man! "What did you take to get that big?" haha... [img]/forum/images/graemlins/grin.gif[/img] Sorry couldn't help it. [img]/forum/images/graemlins/grin.gif[/img]

Yeatbhe wrist thing is temorary, i know a lot of ppl who have had it and who have it.
If your knees are giving you trouble why don't you buy some knee starps/supports, unless you already have them.

Good luck bro!
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