Absolute Arkades, Simply the Best of - Page 3 - ABCbodybuilding

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

Notices

Closed Thread
 
Thread Tools
  #21  
Old 09-28-2004, 05:02 AM
Arkades Arkades is offline
Arkades should change his/her status!
Middleweight
 
Join Date: Aug 2003
Location: Norway
Posts: 937
Default Re: Gunfire

Yeah I made a chart like thing on my notepad now. I wont be having any trouble getting down the weights and stuff now.
I'll try that stretching exercise today, I'll prolly need it if I'm ever gonna walk again, stay tuned [img]/forum/images/graemlins/smile.gif[/img]
  #22  
Old 09-28-2004, 08:10 AM
Arkades Arkades is offline
Arkades should change his/her status!
Middleweight
 
Join Date: Aug 2003
Location: Norway
Posts: 937
Default Quad Damage

Today was leg day, strength levels were low, but I tried to make the best of it.

<font color="red">Legs</font>

<font color="green">the Twin Giant-Sets</font>

<font color="blue">1st: Front Squats: 70 x 9
Squats: 70 x 5
Leg Extensions: 45 x 9
Superslow Sissy Squats: Bodyweight x 5
- Flex Quads for 30 seconds. -
- Fascia for 30 seconds. -

2nd: Front Squats: 60 x 6
Squats: 60 x 4
Leg Extensions: 45 x 6
Superslow Sissy Squats: Bodyweight x 5
- Flex Quads for 30 seconds. -
- Fascia for 30 seconds. -

One Legged Leg Curls:
1st: 30 x 8
2nd: 30 x 8
3rd: 25 x 8
4th: 27,5 x 6
5th: 27,5 x 6
6th: 27,5 x 5

Stiff Legged Deadlifts: I was just trying to get form down here, stayed in the 6-8 rep range on 60 kgs all the way.

Leg Extensions: 20 x 20</font>

<font color="black">Good workout, the giant set totally killed me.</font>
  #23  
Old 09-28-2004, 01:13 PM
OUTLAW20SICX OUTLAW20SICX is offline
OUTLAW20SICX should change his/her status!
Mr. Universe
 
Join Date: Jul 2002
Posts: 8,356
Default Re: Quad Damage

awsome giant sets, your legs are gonna feel it tomorrow
__________________
A List Of Forum Rules For Abcbodybuilding

"I see little people"
  #24  
Old 09-28-2004, 02:51 PM
Arkades Arkades is offline
Arkades should change his/her status!
Middleweight
 
Join Date: Aug 2003
Location: Norway
Posts: 937
Default Re: Quad Damage

[ QUOTE ]
awsome giant sets, your legs are gonna feel it tomorrow

[/ QUOTE ]
Thanks man. I think so too. They both totally crippled me for the rest of the day.
  #25  
Old 09-29-2004, 12:49 AM
LegendaryWatcher LegendaryWatcher is offline
LegendaryWatcher should change his/her status!
Olympia Contender
 
Join Date: Feb 2004
Posts: 10,561
Default Re: Quad Damage

Yo, bro, sick a$$ supersets you crazy man!! I dig the stretching at the end as well. That had to bust your quads being recognition. Nicely done, keep up that intensity.
  #26  
Old 09-29-2004, 03:14 AM
Arkades Arkades is offline
Arkades should change his/her status!
Middleweight
 
Join Date: Aug 2003
Location: Norway
Posts: 937
Default Re: Quad Damage

[ QUOTE ]
Yo, bro, sick a$$ supersets you crazy man!! I dig the stretching at the end as well. That had to bust your quads being recognition. Nicely done, keep up that intensity.

[/ QUOTE ]

Dude, thanks, I will. I was really satisfied with 'em both myself. I loved the part where I got up from the floor after fascia, haha.

Oh well, today is shoulders, and I've got some slight DOMS in my side delts, probably from mondays bicep workout.
Nothing big though. Maaan, I can hardly wait till todays pressing movements [img]/forum/images/graemlins/laugh.gif[/img]
  #27  
Old 09-29-2004, 08:21 AM
Arkades Arkades is offline
Arkades should change his/her status!
Middleweight
 
Join Date: Aug 2003
Location: Norway
Posts: 937
Default Bulletproof Delts

Before I continue, I wanna make sure everyone knows I type weights as kilograms. I also put the weight first, then repetitions. Ex: 20 kgs x 20 reps.

I just have to say, todays workout was simply awesome. Read on...

<font color="red">Delts</font>

<font color="blue">Standing Barbell Military Presses: 1st: 50 x 8
2nd: 50 x 6 + 1 Cheat
3rd: 50 x 4

Arnold Presses: 1st: 22 x 9
2nd: 20 x 8
3rd: 18 x 8

Behind the Neck Smith Presses: 1st: 35 x 8 (superslow)
2nd: 35 x 7
3rd: 35 x 7

Hammer Front Raises (palms facing each other) 1st: 4 x 25
2nd: 3 x 25
3rd: 3 x 25
4th: 3 x 25

Side Laterals: 1st: 4 x 12 drop 2 x 30s static, flex 30 sec
2nd: 4 x 12 drop 2 x 30s static, flex 30 sec
3rd: 3 x 12 drop 1 x 30s static, flex 30 sec</font>

<font color="green">the Final Blow</font>

<font color="blue">L-Laterals w/ 8 kgs: Step 1: 10 normal reps to failure
Step 2: 8 partial reps to failure
Step 3: 12 cheat reps to failure
Step 4: 20 weightless speed reps
Step 5: flex for 100 sec, 4 rest pauses

Dumbell Rear Raises: 1st: 8 x 12 - 30 sec flex
2nd: 6 x 12 - 30 sec flex
3rd: 5 x 12 - 30 sec flex
4th: 4 x 12 - 30 sec flex

Cable Upright Rows: 1st: 10 x 14
2nd: 10 x 12
3rd: 10 x 10
4th: 10 x 8</font>

<font color="black">Pretty sweet workout! The Hammer Front Raises are awesome, I borrowed both them and the Side Laterals from Yu's journal. Nausea allmost got me a couple of times, but luckily I managed to keep it down.</font>
  #28  
Old 09-29-2004, 08:51 AM
parman84 parman84 is offline
parman84 should change his/her status!
Rookie
 
Join Date: Dec 2003
Location: Valparaiso University
Posts: 199
Default Re: Bulletproof Delts

Holy cow dude! That is one amazing tough worout. And I thought I had been stepping up my workouts. You are an animal dude!
__________________
Jason Strains

Height: 6'1
Weight: 178
Status: Cutting

"I can do all things in him who strengthens me." - Phillipians 4:13
  #29  
Old 09-29-2004, 09:28 AM
Arkades Arkades is offline
Arkades should change his/her status!
Middleweight
 
Join Date: Aug 2003
Location: Norway
Posts: 937
Default Re: Bulletproof Delts

[ QUOTE ]
Holy cow dude! That is one amazing tough worout. And I thought I had been stepping up my workouts. You are an animal dude!

[/ QUOTE ]
Wow thanks bro. Getting comments like these are so motivating!
  #30  
Old 09-29-2004, 10:10 AM
getnbgr getnbgr is offline
getnbgr should change his/her status!
Mr. Universe
 
Join Date: Feb 2004
Location: North Carolina
Posts: 8,141
Default Re: Bulletproof Delts

[ QUOTE ]
<font color="black">Pretty sweet workout! The Hammer Front Raises are awesome, I borrowed both them and the Side Laterals from Yu's journal. </font>

[/ QUOTE ]

Nice delt work with some great volume. Try supersetting the front and side raises sometime it will kill you. One of my favorites - grab a pair of dbs. Start with your palms facing in toward your outer quads (side), side raise up, rather than bring your arms down to your side bring them over horizontally until they are directly in front of you, then bring them down so that your palms are facing the front of your quads. Do a front raise up, rather than bring your arms down to your front bring them horizontally until they are at your side again, then bring them down so they are at the position you started. Repeat until you can't lift your arms anymore. [img]/forum/images/graemlins/grin.gif[/img]
__________________
Eat BIG, Train Hard, Get Plenty of Sleep
Definition of Pain: Weakness leaving the body
Stay Clean

http://www.tag-board.com/smilies/bowl.gif

********** getnbgr's Training Journal **********
Closed Thread

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 11:52 AM.


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