steves BULKING log -- 20LBS has come, now i want 20LBS more! - Page 12 - ABCbodybuilding

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  #111  
Old 05-16-2005, 11:52 PM
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Default Re: triple steve\'s super training journal!!

[ QUOTE ]
Well, remember that even if you're adding a pound a week you're still doing well.

But, if you've stalled for more than a couple of weeks, I'd say try doing a bit of a strength program, aiming for heavier weights with reps in the 4-6 range, easy on the shocks, moderate on sets. It's about the opposite of what you are doing now, so it's sure to bring on the pain in a whole new way. Try it for a couple of weeks just to screw with your nervous system!

Or maybe just 2-3 weeks of "weird yet effective" exercises... Squats on a Bosu ball, Cable Bench Press, stability ball pushups, cable deadlifts, ending a set up military presses with throwing a medicine ball up in the air (from hand to hand), jump squats... etc. Just do a few weeks of totally new exercises, even ones you don't use up in the tabs.

Also, remember that shocks are hugely useful, but it's also good to change things up by doing a couple of cycles without shocks.

Good luck!

[/ QUOTE ]

Thanks for the advice man! I just hope people will understand when they see me in the gym tossing a medicine ball around....
Ill try some heavier weights and moderate set amounts tonight for chest.
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  #112  
Old 05-16-2005, 11:59 PM
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Default Re: triple steve\'s super training journal!!

Well heres the chest workout for today:

Decline BB Press:
135X10
145X8
150X6
135X7

Flat DB Press:
50X9
50X6
50X5

Incline DB Press:
45X7
45X5
45X4

Machine Press:
130X9
130X7 drop to
90X7
130X6 drop to
90X5

Incline Flies:
25X4... Then i felt some uncomfort in my rotator cuff again! OH NO! Dropped the weights... not taking any chances here. I didnt reinjure it, but i think another rep would have. Thats the end of today!
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  #113  
Old 05-20-2005, 02:44 AM
CraZy-T! CraZy-T! is offline
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Default Re: triple steve\'s super training journal!!

[ QUOTE ]
Incline Flies:
25X4... Then i felt some uncomfort in my rotator cuff again! OH NO! Dropped the weights... not taking any chances here. I didnt reinjure it, but i think another rep would have. Thats the end of today!


[/ QUOTE ]

Good call man. I find sometimes that by the end of a workout my stabilizer muscles are fried and I feel weird pains in places I shouldn't. [img]/forum/images/graemlins/crazy.gif[/img] Maybe throw the flies in earlier next time, and end with Machine Presses as they are pretty stabilizer-friendly.
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<font color="red">Height:</font> 5'11
<font color="red">Starting Weight:</font>170.0 lbs
<font color="red">Current Weight:</font> 167.2 lbs
<font color="red">Starting BF%:</font> 16.0%
<font color="red">Current BF%:</font> 14.6%

Link to my Hyperplasia Challenge Journal
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  #114  
Old 05-20-2005, 05:59 PM
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Default Re: triple steve\'s super training journal!!

[ QUOTE ]
[ QUOTE ]
Incline Flies:
25X4... Then i felt some uncomfort in my rotator cuff again! OH NO! Dropped the weights... not taking any chances here. I didnt reinjure it, but i think another rep would have. Thats the end of today!


[/ QUOTE ]

Good call man. I find sometimes that by the end of a workout my stabilizer muscles are fried and I feel weird pains in places I shouldn't. [img]/forum/images/graemlins/crazy.gif[/img] Maybe throw the flies in earlier next time, and end with Machine Presses as they are pretty stabilizer-friendly.

[/ QUOTE ]

Good call [img]/forum/images/graemlins/grin.gif[/img]

Ive been working out daily, just to tired to post them here!
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  #115  
Old 05-20-2005, 06:07 PM
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Default Re: triple steve\'s super training journal!!

Chest today!

Decline BenchPress:
135x14
145x6 (spent all my effort getting my grip right, someone swapped the nice olympic bar for some 40 year old smooth grip wonky bar [img]/forum/images/graemlins/crazy.gif[/img])
150x7
145x7

Flat DB Press:

50x10
50x8
50x7
50x7

Supersetted with

Incline DB Press:
45X7
45X6
45X6
45X4
45X5

Machine Press:
130X10
130X10
130X8
130X6

Supersetted with:

Fly machine:

120X10
120X10
120X9
120X10

Machine Press Dropssets:

130X8, 110X6
130X6, 110X5, 90X5
110X7, 90X5, 60X12

Pec Deck Static holds: (Peak Contraction)

100~20 seconds
60~30 seconds
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  #116  
Old 05-22-2005, 05:22 PM
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Default Re: triple steve\'s super training journal!!

Well... After looking forward to a long weekend of intense workouts, i got SICK! AUGH! i hate being sick. I tried to fight through it yesterday for my triceps/biceps workout, but had absolutley no energy and lifting power. Ill see how i feel tomarrow... [img]/forum/images/graemlins/frown.gif[/img]
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  #117  
Old 05-31-2005, 08:27 PM
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Default Re: triple steve\'s super training journal!!

WELL im back! And finally over my tonsulitus! After a mediocre chest workout last night, i went all out and destroyed my triceps, biceps, and rear delts today!

Workout ONE: AM SESSION:

Triceps Pulldown (Rope Attachment):

20lbsX20
50X10
50x9
45x7
35x8
30x9

Barbell Preacher Curl:

50X12
50X11
50X10
50X10

Triceps Extension Machine:

?X10
?X7
?X6

Dumbell Kickbacks:

15X20
20X12
20X11
20X9

Incline HammerCurls:

25X16
30X8
30X5
30X5

CloseGrip Benchpress: (Weight in Plates)

90X8
110X6
130X5
110X5
90X6

Dumbell Extensions Burnout (1 set)

Good Workout! PM session even better though... [img]/forum/images/graemlins/laugh.gif[/img]

WORKOUT TWO: PM SESSION:

FacePulls SS French Presses:
40X12 SS 55X12

40X10 SS 55X12

50X10 SS 55X10

60X6 SS 55X9

50X8 SS 55X7

40X11 SS 55X7

40X10 SS 55X6

40X10 SS 55X4

FacePulls Supersetted with Dumbell Extensions:

40X10 SS 22.5X9

40X9 SS 22.5X9

40X7 SS 22.5X7

40X8 SS 22.5X5

40X6 SS 22.5X5

Seated Reverse DB Flies:
22.5 X STATID HOLD, NEGATIVES (2 SETS)

15X8
15X8
5X20
5X20
5X20

ABSOLUTE DESTRUCTION of my rear delts and triceps! What a great return to the workouts!
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  #118  
Old 06-01-2005, 03:30 AM
CraZy-T! CraZy-T! is offline
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Default Re: triple steve\'s super training journal!!

Nicely done Steve. [img]/forum/images/graemlins/smirk.gif[/img]

It's weird how we're using pretty much the EXACT same weights, hey?
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<font color="red">Height:</font> 5'11
<font color="red">Starting Weight:</font>170.0 lbs
<font color="red">Current Weight:</font> 167.2 lbs
<font color="red">Starting BF%:</font> 16.0%
<font color="red">Current BF%:</font> 14.6%

Link to my Hyperplasia Challenge Journal
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  #119  
Old 06-01-2005, 07:40 PM
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Default Re: triple steve\'s super training journal!!

[ QUOTE ]
Nicely done Steve. [img]/forum/images/graemlins/smirk.gif[/img]

It's weird how we're using pretty much the EXACT same weights, hey?

[/ QUOTE ]

It seems like, it doesnt it? I will have to do something about that! [img]/forum/images/graemlins/cool.gif[/img]
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  #120  
Old 06-02-2005, 04:48 PM
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Default Re: triple steve\'s super training journal!!

Thursday: AM Session:

Back!

Wide Grip Pullups:
X7
X6
X4 plus negative
X3 plus 4 quick reps (top half movement), 1 negative, bottem stretch

Close Grip Chins:
X8
X6
X5
X5

-Supersetted with-
Close Grip Pulldowns:
135X6
135X5
120X8
120X6

Wide Grip Pulldowns:
95X10
100X8
115X5

100x6
95X8

-Supersetted with-
Seated Cable Rows:

120X9
120X9
120X7 dropsset 80X6
100X8 dropsset 80X5 dropsset 60X10

Then some hyperextensions, some other junk.. traps shoulders PM tonight! gotta go! [img]/forum/images/graemlins/laugh.gif[/img]
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