Killing time before it kills you. - Page 3 - ABCbodybuilding

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

Notices

Reply
 
Thread Tools
  #21  
Old 05-11-2007, 08:08 PM
richnewton richnewton is offline
richnewton is tired.
Light-Heavyweight
 
Join Date: Sep 2005
Posts: 1,260
Default Re: Killing time before it kills you.

I guess I just like to mix it up. I generally do increase the weight each set but sometimes I like to keep it the same. Also, sometimes I feel like going up in weight that series might not be a good idea. Heavy skull crushers aren't something I like to do every tricep day (not very good for your elbows), same goes with squats (I feel depth and reps are more important than hitting a really high weight) and other lifts where you'll see me do a certain weight 4x in a row (military press and clean and press are another example).

5/11/7

Today I did legs:

Front Squats: 225x10 275x5 295x3 295x3
Squats: 225x10 225x9 275x4
I always go all the way down on squats now which is why my numbers are kind of low. I used to just go slightly below parallel but I feel going completely down (completley ATG) is much better on my knees and lower back and gives my Quads a much better workout. Its also far more taxing which is why I'm only working in the 200-300 lb range.

Leg Extension: 260 275 290 305
I almost threw up after my 2nd set and had to take about a 15 minute breather.
Leg Curls: 120 130 140 150

I didn't do everything I would have liked today because I've been sick for about 10 days and I was extremely close to throwing up so figured there was no point in pushing it. Generally I would have done hack squats after the curls and then done about 12-16 sets of calves.

I've been kind of struggling ever since starting this journal. My workouts haven't been what they were for the past few months but its ok. Every 3 months I kind of fall into a slump where in the past I would have probably given up working out alltogether so I'm glad to just keep going into the gym and doing light workouts til I get my energy back and get over this cold or whatever. Note: I'm not overtrained by any means its just a slump in my motivation level (mental) more than anything physical along with stress from starting my new job (I'm a teacher now).
Reply With Quote
  #22  
Old 05-11-2007, 11:36 PM
Growth In Motion Growth In Motion is offline
Growth In Motion is always ready
Heavyweight
 
Join Date: Nov 2005
Posts: 2,888
Default Re: Killing time before it kills you.

Same here with the squats big guy. I love goin atg to hit my legs more
__________________
'Take two steps forward but never more than one step backwards' -Gaui7
Reply With Quote
  #23  
Old 05-12-2007, 01:42 AM
richnewton richnewton is offline
richnewton is tired.
Light-Heavyweight
 
Join Date: Sep 2005
Posts: 1,260
Default Re: Killing time before it kills you.

For sure. =)

As an aside - I've developed severe tendinitis in my right shoulder which has caused my rhomboid to become inflamed on that side. This causes pain in my middle trapezius / rhomboid region as well as the underside of my arm and upper right pec (point of insertion for the tendons). The pain has been there for almost a year but was never too severe but its been getting quite bad lately. I saw the chiropractor and he's got some exercises for me to do as well as ice 3x a day. It should get better in about 2 weeks but he's telling me to avoid all overhead presses, weighted dips, and bench press for at least 2 weeks if not indefinitely.

The pain is really bad so I'm going to take his advice and adjust my program accordingly. This is pretty serious because I'm not one to ever admit to pain or even see a doctor so I figure I better take care of myself.
Reply With Quote
  #24  
Old 05-12-2007, 11:40 AM
Growth In Motion Growth In Motion is offline
Growth In Motion is always ready
Heavyweight
 
Join Date: Nov 2005
Posts: 2,888
Default Re: Killing time before it kills you.

[ QUOTE ]
As an aside - I've developed severe tendinitis in my right shoulder which has caused my rhomboid to become inflamed on that side. This causes pain in my middle trapezius / rhomboid region as well as the underside of my arm and upper right pec (point of insertion for the tendons). The pain has been there for almost a year but was never too severe but its been getting quite bad lately. I saw the chiropractor and he's got some exercises for me to do as well as ice 3x a day. It should get better in about 2 weeks but he's telling me to avoid all overhead presses, weighted dips, and bench press for at least 2 weeks if not indefinitely.

The pain is really bad so I'm going to take his advice and adjust my program accordingly. This is pretty serious because I'm not one to ever admit to pain or even see a doctor so I figure I better take care of myself.

[/ QUOTE ]

**** sorry to hear about that bro. The positive side is that your body is a machine (just look at the avatar), and im sure you'll get over it fast. Good luck man
__________________
'Take two steps forward but never more than one step backwards' -Gaui7
Reply With Quote
  #25  
Old 05-13-2007, 12:00 AM
richnewton richnewton is offline
richnewton is tired.
Light-Heavyweight
 
Join Date: Sep 2005
Posts: 1,260
Default Re: Killing time before it kills you.

5/12/7

Back / Bicep

Chinups 13 6 5 4 4 4 4
45 lb Hyper Extensions 15x 15x 15x 15x
Cable Row (flat bar) 130 140 150 160
Close Grip Pull Down 150 160 160 170 180

Seated Rear Lateral Raises 140 150 160 170 (will go lighter next time)
Dumbbell Shrugs 130s 130s 135s 140s (will go heavier next time)

Machine Preacher Curls 140 155 170 185

Incline Dumbbell Curls 30 35 35 35
21s 50 55 50 50
Superset the above which was really difficult.


I'm not going to do any overhead pressing for a few weeks so I'm putting posterior delt/traps in with back/bicep. Front and middle delt will be with chest/triceps.

My shoulder already feels 100% better after icing it for 2 days, doing the little exercises the chiropractor suggested, and taking Aleve 2x a day. I really can't believe how much better it feels already.. I mean just laying down or bending over to pick something up before was agony but now its hardly noticeable at all. Hopefully in 2 weeks its back to normal.


Finally put together a work out schedule too. It will be something like:

Chest/Tri 1
Legs 1
Back/Bi 1
Rest
Chest/Tri 2
Legs 2
Back/Bi 2
Rest

I'll alternate the exercises for days and alternate which groups I go heavy/light on. Should work out fairly well.
Reply With Quote
  #26  
Old 05-14-2007, 11:29 PM
richnewton richnewton is offline
richnewton is tired.
Light-Heavyweight
 
Join Date: Sep 2005
Posts: 1,260
Default Re: Killing time before it kills you.

5/14/7

Chest / Triceps

Flat DB Fly: 45s 50s 55s 60s
Incline DB Fly: 40s 45s 50s 55s
Flat DB Press: 85s 90s 95s 100s

Side Lateral Raise DB: 20s 20s 20s 20s
Front Raise BB: 55 55 55 55

Close Grip Press: 135 185 195 205

Skull Crushers: 85x6 85x4 85x4 85x3
Overhead Rope Extension: 150 150 150 150
Superset above.

Pushups: 15 12 12 12


Definitely felt the strain in my shoulder after doing the chest work so I'm glad I went light with that. It has been feeling significantly better the past few days so I'm really happy about that.

I also really like my new schedule. Something I've noticed is that as I push past 250 lbs its getting increasingly difficult to push myself extremely hard in the gym. Every set takes quite a bit out of me and I'm not able to do the 2-3 hour workouts I was able to do last year anymore (I weighted about 225 then).

By decreasing the volume slightly and doing shoulders like I'm doing (splitting them between chest/back basically) it feels 100% better and I'm able to get a lot more done each work out than I was before. I'll stick with this for about 2 months and see how it goes.

I'm also going to work on my diet. I'd like to lose some bodyfat (gained a bit recently) so that as I gain muscle hopefully I'll hover at 250 instead of pushing up to 260 which I'm not sure I quite want to reach (seems like the heavier I get the more tired I get).
Reply With Quote
  #27  
Old 05-15-2007, 05:48 PM
richnewton richnewton is offline
richnewton is tired.
Light-Heavyweight
 
Join Date: Sep 2005
Posts: 1,260
Default Re: Killing time before it kills you.

5/15/7

Legs

ATG Front Squat: 225x15 225x10 225x8 225x6
ATG Squat: 225x8 225x8 225x8 225x6
Hamstring Curl: 120 130 140 150

Extensions: 205 205 220 220
Donkey Calf: 500 500 500 500
Superset above.
Reply With Quote
  #28  
Old 05-17-2007, 01:41 AM
richnewton richnewton is offline
richnewton is tired.
Light-Heavyweight
 
Join Date: Sep 2005
Posts: 1,260
Default Re: Killing time before it kills you.

5/16/7

Back / Biceps

Chinups: 13 8 5 4 4 5 1
Deadlift: 315x10 365x4 415x2 465x1 515x1

Front Pull Down: 170 170 170 170
Underhand Pull Down: same as above.
Superset above.

Seated Rear Lateral Raise: 110 120 130 140
BB Shrug: 315x10 315x10 315x10 315x10

Reverse Cable Curl: 90 95 100 110
Standing DB Curl: 45s 50s 60s 65s
Cable Curl: 110 120 130 140

10 minutes 15 incline 3.8 speed.


Hit a new max on Deadlift which I'm happy about. It went up fairly easy and I'm confident I can hit 525 in 2 weeks. Hopefully I'll be at 600 soon. =)
Reply With Quote
  #29  
Old 05-21-2007, 12:24 AM
richnewton richnewton is offline
richnewton is tired.
Light-Heavyweight
 
Join Date: Sep 2005
Posts: 1,260
Default Re: Killing time before it kills you.

5/20/7

I took a 3 day rest (longest I've taken in over 8 months). I had a TON of studying to do and a huge test yesterday which was absolutely brutal but atleast its over. Hope I passed or I'll have to retake it at some point (CSET Math levels 1 and 2 are what I took).

Today was Chest/Delts/Triceps so i did the following:

Pushups:
No step: 20 20 20 13
1 step: 12 12 12 12
2 steps: 12 12 12 12
3 steps: 12 12 12 12
4 steps: 12 12 12 12

Incline Situps: 20 12 12 12

The pushups were pretty brutal. 265 pushups is a pretty decent amount especially with the incline increasing. =P

I'm trying to avoid press lifts for 1 more week. My shoulder feels great and I'd like to keep it that way.

Tomorrow I'll do some kind of similar scheme for Legs and then the next day for Back/Biceps I'll do something similar as well (chinup circuit most likely).
Reply With Quote
  #30  
Old 05-21-2007, 09:13 PM
richnewton richnewton is offline
richnewton is tired.
Light-Heavyweight
 
Join Date: Sep 2005
Posts: 1,260
Default Re: Killing time before it kills you.

5/21/7

ATG Front Squat: 225 lbs x15 x6 x6 x6
ATG Squat: 225 lbs x8 x8 x8 x6
Leg Extensions: 215x9 230x8 245x7 260x6
Leg Curls: 120x12 130x10 140x8 150x6
Reply With Quote
Reply

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 09:59 AM.


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