steves BULKING log -- 20LBS has come, now i want 20LBS more! - Page 21 - ABCbodybuilding

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  #201  
Old 05-13-2008, 07:12 AM
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Default Re: steves BULKING log -- 20LBS to go!

Back was fried from that last workout. I just did my triceps tonight.

EZBar Tricep Extensions SS CloseGrip Press:
85lbsX9 +10
80lbsX8 +8
70lbsX7 +9
70lBSx6 +6

V-Grip Cable Pulldowns:
110lbsX12
110lbsX8
100lbsX6 70lbsX6
80LBS X8 60lbsX6 40lbsX7

Decline DB Tricep Extensions:
22.5x7 +2 5 Second negatives
22.5X6 +2 5 Second negatives
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  #202  
Old 05-16-2008, 01:42 AM
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Default Re: steves BULKING log -- 20LBS to go!

May 15 2008: Back and Biceps
Weighted Chins (Neutral Grip)
BW + 50 Pounds X8
BW + 50 Pounds X9
BW + 50 Pounds X4, +25 Pounds X5
BW + 25 Pounds X9
BW + 25 Pounds X9

Lat Pulldown (Ultra Wide, 45 Sec. Rest)
80X13
80X14
80X11
80x12

Bent Over DB Rows
70X9,9
70X9,6
Ran into some reoccuring lower back problems here, had to cut the last few sets out.

Finished off the workout with some bicep work - Standing EZ Bar 21's & Concentration curls.
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  #203  
Old 05-25-2008, 10:21 PM
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Default Re: steves BULKING log -- 20LBS to go!

Back workout for May 25, 2008

Weighted Chins (Neutral Grip)
BW + 60lbs X6
BW + 60lbs X6
BW + 50lbs X8
BW + 50lbs X4, +25lbs X4
BW + 25LBS X8

Supersetted each set of chins with Seated Rows
100X9
100X10
100X8
100X6

On the last set, i supersetted it with superwide lat pulldowns. 70X12

EZ Bar 21's: 5 Sets with 55Lbs
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  #204  
Old 07-17-2008, 06:38 AM
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Default Re: steves BULKING log -- 20LBS to go!

Update: Sprained my wrist breaking my fall when i blew my knee out again. I couldn't workout my upper body for a few months, but the good news is i am able to do most exercises where i keep my wrist neutral right now. I also finally have a date to get my knee repaired, so in 6 months or so i hope to be able to strengthen my legs and work them out!

Back Workout for July 17, 2008
Weighted Chins (Neutral Grip):
BW + 50 Pounds x 11
BW + 50 Pounds x 8
BW + 50 Pounds x 7

DB Rows: (alternating, no rest)
60 X 10
60 X 7
47.5 x 7
47.5 x 5

Seated Row:
100X 11
100X 10
-55X 6
100X 8
-55X 5

Bent over DB Reverse Flys SS Lateral Raises SS Lateral Raise Machine: Did this circuit 3 times. Followed this up with some lateral raise drop sets.
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  #205  
Old 07-17-2008, 12:56 PM
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Default Re: steves BULKING log -- 20LBS to go!

[ QUOTE ]
Update: Sprained my wrist breaking my fall when i blew my knee out again. I couldn't workout my upper body for a few months, but the good news is i am able to do most exercises where i keep my wrist neutral right now. I also finally have a date to get my knee repaired, so in 6 months or so i hope to be able to strengthen my legs and work them out!

[/ QUOTE ]
That sucks, good to see you back on ABC! Hope the upperbody workouts go well.
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  #206  
Old 11-17-2009, 06:33 AM
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Quote:
Originally Posted by STEVEsteveSTEVE View Post
Update: Sprained my wrist breaking my fall when i blew my knee out again. I couldn't workout my upper body for a few months, but the good news is i am able to do most exercises where i keep my wrist neutral right now. I also finally have a date to get my knee repaired, so in 6 months or so i hope to be able to strengthen my legs and work them out!
Well, finally got my knee repaired and am done with the rehab. I am looking forward to getting back into a steady workout routine for the winter and quickly adding back the mass & strength i lost in the past year. Starting out i will be concentrating on building up my legs again (which have obviously atrophied the most in the past year) and by the start of the new year i will be back into a full workout regime.


To any of those who found their way over from the new site.. drop me a hello, it only took me a year but i made it too!
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  #207  
Old 08-04-2010, 11:03 PM
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Getting back into strength training again. I have doing some different types of training recently (kettlebells, sport specific and lots of cardio) but started back into weight training on monday with an Austrian Blitz on my chest/back. 20 sets of dumbbell press supersetted with cable rows! Took just under an hour.

My leg is doing good, it was looking like i would need another surgery earlier this year after another injury but it seems to be holding up now, which is great news. I'll continue giving it extra attention in the gym and hope it holds up in the long run.
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  #208  
Old 08-06-2010, 07:36 AM
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Sunday, August 1: Austrian Blitz (Chest/Back)

Flat DB Press SS Low Cable Rows

60X10 SS 100X12
60X9 SS 100X12
60X7 SS 100X10
50X9 SS 100X9
50X8 SS 100X9
50X8 SS 90X12
50X7 SS 90X10
50X7 SS 90X8
50X6 SS 80X10
40X10 SS 80X8
40X10 SS 80X8
40X8 SS 70X12
40X9 SS 70X12
40X7 SS 70X11
40X7 SS 70X12
40X6 SS 70X10
30X10 SS 70X9
30X10 SS 60X12
30X9 SS 60X12
30X10 SS 60X12

The 20 Supersets took me about an hour to do. After i did a single rep of flat Benchpress (115 Pounds) and hit a failure like i have never experienced before - just nothing at all left in my chest. I'll do this same workout in a few months once I've gained most of my strength back and see how it compares.
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  #209  
Old 08-06-2010, 07:41 AM
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Default Tuesday, August 3 - Legs and Triceps

Tuesday, August 3 - Legs and Triceps

5 Minutes on the spinbike
Kettlebell swings - three sets with a 45 Pound Kettlebell

Squats
135X10
155X10
165X10

Stationary Lunges
25lb Dumbbells for 3 sets (Single leg failure)

Skull Crushers SS Close Grip BP
45x10, x10
45X8, x8
45x7, X5

V-Grip Pushdowns
60x8
50x7
40x6, x3 Overhead drop 30x3

Really looking forward to gaining my strength back. Great workout if If i don't compare my numbers to before, my energy was high and form was great on my squats.
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  #210  
Old 08-06-2010, 07:50 AM
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Default Friday, August 6 - Back, core and Biceps

Close Grip Pullups
BWX15
BWX10
BWX8
Alternating with DB Shrugs
50X14
50X12
50X12

Kettlebell Deadlifts
65x25
70X20
70X20
Alternating with Weighted Crunches (Behind the head)
+10 Pounds, 3 sets

T-Bar Rows
45X12
45X10
35X8
35X6 drop
25x5
Alternating with Preacher Curl 21'S
45X7,7,7 (Ez Bar)
45X7,5,3 (Ez Bar)
35X10 Straight bar

Wide Grip Pulldowns
70X10
70X10
60X12 drop
50X6
Alternating with alternating DB curls (Rest while contracted)
25X10
25X8
20X6drop
15x6drop
10x4drop
8x3

That's it, back and biceps were fried. My chest is still swollen and unbelievably sore from the blitz. It will be interesting to see how long my body takes to recover from that shock.. and what kind of strength gains i will have in my chest relative to my other unshocked body parts. The workout today felt great, i had a high level of intensity and my energy levels were great throughout. I felt amazing leaving the gym and can't wait for my next workout.

Weighing in at about 160 even these days.
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