The Journey of a pHD bodybuilder - Train, Eat, and Think like a Pro! - Page 91

will-work4andro · #**901** 10-02-2009, 05:03 PM

hmm....i have a hard time believing your form is off...that sucks man...but at least you got squats

Vlad · #**902** 10-02-2009, 08:14 PM

Sorry to hear about the butt-troubles Gabe!

What about Snatch Grip Deadlift? Those shift away the focus from the glutes.

Venom · #**903** 10-02-2009, 09:17 PM

Thanks for the encouragement, guys!

Vladiator! Nice to see you in here. :-) You need to start a journal by the way!

I think I need to give my glute more time to heal and just avoid deads. But when I go back, I am thinking of modifying my form to put less emphasis on my lower back. Maybe sumo style?

will-work4andro · #**904** 10-02-2009, 09:20 PM

Quote:

Originally Posted by Venom

Thanks for the encouragement, guys!

Vladiator! Nice to see you in here. :-) You need to start a journal by the way!

I think I need to give my glute more time to heal and just avoid deads. But when I go back, I am thinking of modifying my form to put less emphasis on my lower back. Maybe sumo style?

most definitely Gabe...you have very strong legs so sumo will definitely be for you...it also allows you to stay more upright

Venom · #**905** 10-02-2009, 09:21 PM

Day #6 Hypertrophy/Lean up meso cycle

Full upper - power (heavy) - 2-4 reps, non-failure 1-2 mins rest

5 sets flat barbell (225 3 sets, 185 for 2) w/ bent over rows (240 - too heavy for power; rest was w/ 205) w/ seated dumbbell presses (70 for 3, 60s for 2 sets)
3 Sets dips (+25 lbs) w/ pull-ups BW w/ barbell upright rows 95 lbs
3 sets alternate dumbbell curls 40s w/ seated dips 180 lbs. I was going to do barbell curls but as I did them I noticed tendinites in my forearms. An injury I have often gotten from barbell curls. So those are gone, now.
3 sets hyperextensions 90 lbs w/ seated crunch machine
3 sets reverse barbell 60 lbs w/ behind back bar wrist 90 lb w/ seated reverse dumbbell wrist 20s

Venom · #**906** 10-02-2009, 09:22 PM

Quote:

Originally Posted by will-work4andro

most definitely Gabe...you have very strong legs so sumo will definitely be for you...it also allows you to stay more upright

Cool, you'll have u help me with that next time u are up here. :-) Or when I see u at the comp.

Venom · #**907** 10-02-2009, 09:25 PM

Tonight I am going to do some moderate-low intensity cardio for about 30-60 mins. For the metabolic and additional cal metabolizing benefit; but I also just need some AR for my legs cause they are super sore.

Tomorrow I am going to do a leg workout with Layne. It's going to be EPIC!

Vlad · #**908** 10-03-2009, 07:28 PM

Looking forward to the details!

I maybe will create a journal a little bit later, moving to my new place right now, a lot of stuff to do

Venom · #**909** 10-04-2009, 12:51 AM

The nortinator was not able to join me, but still got a great workout.

Day #6 Hypertrophy/Lean up meso cycle

Thighs/calves power (heavy) - 2-4 reps, non-failure, high velocity, 1-2 mins rest

3 sets squats - 315
3 sets leg extensions w/ one leg hamstring curls
3 sets belt squats 50 lbs w/ glut-ham raise BW
3 sets reverse hyperextensions - first time I have ever done this if you can believe it. What an awesome exercise!!!

I staggard those sets with calve raises and reverse calve raises.

Venom · #**910** 10-05-2009, 12:00 AM

Day #7 Hypertrophy/Lean up meso cycle

Chest heavy; arms occluded

Flat bench: 8 singles 265; 1 single 275; 225*10, 185*10, 165*10
3 sets alternate curls 30s w/ seated tricep pressdowns 135 occluded
3 sets occluded behind back bar wrist curls w/ seated reverse dumbbell wrist curls
3 sets reverse barbell curls 40 lbs w/ hammer curls 25 lbs