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#511
09-24-2010, 12:39 PM
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9/24: Upper Hypertrophy 262/529/86---> 3938 DB Flat Bench 100s x12 110s x12 125s x12 140s x11 PR *never went this high on DBs, and had more in me….expended a lot of energy hoisting these things up without a spotter….reps were very quality and deep HS Incline Press 180# x12 270# x12 270# x6/180# x3 *felt delts start to take over on the last drop set, so stopped Floor Press 225# x20 x12 x11 PJR Pullovers + DB Preacher Curl 70# x12 + 40s x12/12 100# x12 + 40s x12/12 70# x10 + 40s x12/12 70# x10 + 45s x10/10 *first two sets of curls hammer grip….last two conventional Rope Splay + Incline Hammer Grip DB Curls (chest supported) 30# x12 x2 + 25s x10x2 40# x12 + 25s x10 *tricep extensions performed with very slow rep tempo, and elbows tucked very close to sides…flexed hard at contraction Machine Tricep Overhead Extension + Life Fitness Machine Curl 140# x20 + 40# x10 200# x12 + 50# x10 250# x10 + 70# x10 290# x10 (entire stack) + 90# x10 Pec Dec + DB Pinwheels 180# x12, 210#x12, 255#x12 (entire stack) + 25sx10x3 *Pretty sick today with head cold/sinuses/etc, so rested more than usual for a hypertrophy day on the DB Bench. After those, got in my groove and proceeded like normal. Left the gym hackin and whatnot, but with an insane pump and vascularity.
__________________
I know the bench press is so cliche, but: http://s290.photobucket.com/albums/l...urrent=445.mp4 
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#512
09-27-2010, 01:43 PM
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9/24: Lower Hypertrophy
253.75/500/87.5---> 3802.5 Leg Press 90# x50 180# x50 270# x50 360# x50 450# x100 x 2 sets *last sets used hands on knees to keep constant tension and keep from failure 1-Leg Prone Leg Curl 50#/50# x10 70#/70# x8 Standing Leg Curl 25#/25# x12 50#/50# x12 Leg Extension (1-Leg) 35#/35# x12 65#/65# x12 80#/80# x12 95#/95# x10 150# x20 (both legs) 1-Leg Machine Leg Press 155# x20 255# x12 Machine Leg Press Calf Raises Close/Reg Stance 155# x50 175# x50 195# x50 215# x25 Rest Pause x25 Wide Stance 215# x50 /195# x50 175# x50/155# x50 Adductor 70#,80#,90#m100# x25 Abductor 40#, 50#, 60# x15 *Every day it isn’t possible to go balls to the wall. This was one of those days...mainly considering I was still getting over sickness, and all in all I just felt rundown. I kept a good pace, good form, and got a very good workout. I didn’t slack by no means, still breathing heavy and pouring sweat as usual, just not my usual balls out approach. 9/25: Upper Hypertrophy (Back/Shoulders/Bis/Forearms) W8d Wide Grip Pullups Bwt + 25# x12 Bwt + 45# x12 Bwt x12 Rack Chins (wide) Bwt x20 x17 x 2 sets DB Shoulder Press 55s x25 80s x15 DB Rows 85s x12 100s x12 110s x12 Machine Lateral Raise + Rear Delt Flyes 120# x12 + 135# x12 140# x12 + 150# x12 150# x12 + 165# x12 PR *I always do these as a superset, and this was my best total to date Dual Pulley Cable Rows 70# x12 x 2 100# x12 x 2 140# x12 x2 200# x12 (Overhand grip) *first six sets alternated overhand grip and parallel grip (1-Arm) HS MTS Front Pulldown 60#/60# x12 100#/100# x12 300# x4 (both arms, lol wanted to try entire stack) Straight Barbell Curl 75# x12 85# x12 95# x12 105# x12 125# x6 *perfect reps, elbows tucked…didn’t sway back…very nice squeeze Single Arm HS Preacher Curl 25#/25# x12 35#/35# x12 45#/45# x12 (some assisted reps) 45# x20 (close grip both hands…burnout) 500 Rep Forearm Routine *need to up weight next time...this time was much too easy...I'll admit, I had been in gym for a while by now, and the mind muscle connection wasn't 100% due to my boys, NC STATE, dominating on the football field on the tvs in the gym
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I know the bench press is so cliche, but: http://s290.photobucket.com/albums/l...urrent=445.mp4
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#513
09-28-2010, 12:20 PM
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9/27: Upper Power (Week 10)
310/573.25/86.75 ---> 4313.75 Incline 245# x5 265# x5 285# x5 315# x4 + 1 spotted *right side failed or prob good for 5 BB Rows 225# x5 235# x5 245# x5 255# x5 Floor Press 285# x5 325# x5 335# x5 345# x5 355# x4 PR WG LPD 200# x5 210# x5 220# x5 230# x5 240# x5 260# x3 *last set could technically count 4 reps but not quite w/o cheating the weight to finish DB PJR Pullovers 80# x10 90# x10 100# x10 100# x8/60# x4 Straight Barbell Curl 85# x5 105# x5 125# x5 145# x5 *last set used a little English/cheat curl form to get all 5 *Still feeling effects of sickness. Seemed to fatigue a lot quicker, and didn’t have that pop today. Even though numbers were hit and consistent, still just felt off.
__________________
I know the bench press is so cliche, but: http://s290.photobucket.com/albums/l...urrent=445.mp4
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#514
09-29-2010, 12:20 PM
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9/28: Lower Power (Week 10)
309.25/572.5/80.4 ---> 4250.6 Front Squat 215# x5 225# x5 240# x5 255# x5 285# x5 PR *each rep was DEEP…took slightly longer rest periods and widened stance just a little…had more in tank on last set Icarian (face-in) 470# x5 560# x5 650# x5 PR DB Lunges 40s x10 x3 *long stride to target hammies Machine 1-Leg Press 155# x12/12 195# x12/12 235# x12/12 275# x8/8 Prone Leg Curl 120# x5 140# x5 160# x5 180# x5 PR Leg Extension 165# x12 Machine Leg Press Calf Raises (75 Rep, Rest Pause Method) 215# x20 Rest Pause to 75 *Good workout yesterday, but thankfully today is my day off. I literally feel like I got my a$$ whooped. Knees sore, lower back sore, and my left abductor is nagging me. I am always wore out after leg day, and it carries over until the next day. Time to recover!
__________________
I know the bench press is so cliche, but: http://s290.photobucket.com/albums/l...urrent=445.mp4
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#515
10-01-2010, 12:29 PM
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10/1: Upper Hypertrophy (Chest/Arms)
307.25/483.5/94---> 4009 DB Bench 75s x12 x 2 75s x9 *3012 tempo….immense stretch and pain in inner chest….very nice pump...haven't felt stimulation in chest like this in years Incline DB Flys 25s x 10 x3 *not much stimulation here, delt seemed to overpower HS Incline Press 90# x12 180# x12x3 Decline CGBP 185# x12 185# x10 185# x5 RP x 2 135# x20 *3012 tempo….very nice pump in triceps BB Curl + Tricep Rope Splays 65# x12 + 30# x12 65# x12 + 40# x12 85# x12 + 40# x12 105# x12 + 40# x12 *took different approach on curls….squeezed the bar as hard as I could throughout movement…definitely recruited more fibers and consequently huge pump in biceps….maintained perfect form and reps were slow and controlled with very hard contraction at peak DB PJRs + Incline DB Curls 70# x12 + 25s x12 (hammer grip) 80# x12 + 25s x8 (reg grip) 90# x10 + 25sx12 (hammer) 90# x6 + 25s x8 (reg) *realy used mind muscle connection on curls, and biceps were screaming….even at this light of a weight…very slow controlled reps with hard squeeze…arms were about numb HS Preacher Curls (Single Arm, hammer grip) 25# x12/12 35# x12/12 45# x12/12 Tricep OH Extension Machine (1 arm) 40# x50/50 BHB BB Wrist Curls 65# x RP to 100 BB Wrist Curls 65# x RP to 100 Reverse DB Wrist Curls 10s x50 Pec Dec 290# x20 *Today's focus was to shorten rest periods and toy with tempos. I focused more on the mind muscle connection to really target areas today. I cannot remember when the last time I experienced pain in my arms the way I did this workout.
__________________
I know the bench press is so cliche, but: http://s290.photobucket.com/albums/l...urrent=445.mp4
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#516
10-02-2010, 04:21 AM
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How long do your workouts take on average? Looking good. The FSU vs NC State game looks to be a very important game, can't wait!
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"Strength is the product of struggle, you must do what others don't to achieve what others won't." Competition PRs- Squat: 457 Bench: 265 Deadlift: 501 Total: 1223 "Technique is always the first place to begin when striving to improve at a specific skill." My YouTube Page
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#517
10-04-2010, 12:33 PM
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And yes, the FSU/NC State game will be important. FSU looks good. I cannot believe we blew that game Saturday. When the Noles and Wolfpack meet up, it will be on a Thursday night, which is always primetime tv! 10/1: Lower Hypertrophy (Hamstring/Core focus) 320.75/536/91 ---> 4246 DB Peterson Step Ups 30s x10 x2 *didn't really feel/like these SLDL 45# x10 95# x10 145# x10 Leg Extensions (1-Leg) 40#/40# x12 65#/65# x12x2 Seated Leg Curl 20#/20# x10 30#/30# x10 40#/40# x8 Standing Leg Curl 50#/50# x12 x3 Hanging Leg Raise bwt x10 x3 Reverse Hyper Extensions bwt x 10x2 Weighted Oblique Crunch 10#/10# x10 15#/15# x20 20#/20# x20 Seated Calf Raises 45# x 100 (Rest Pause method) *extremely strict at peak and bottom....good squeeze/stretch Adductor 20-50# x25 Abductor 40#-70# x25 *Light day with perfect form and reps. Little to no rest periods. Gave CNS and joints a break. 10/2 (Back) Rows 155#x10 /135#x8/115#x9/95#x5 x10/x7/x9/x5 x7/x6/x6/x7 *these performed slow tempo, strict form....hold weight at peak and squeeze shoulder blades together....if I couldn't hold squeeze, would strip weight Hammer Strength Hi Row Pulldowns 140# x12 190# x12 240# x12 330# x12 *slow controlled reps...constant tension Rear Delt Flys + Machine Pullovers 135# x10 + 180# x10 90# x12 + 200# x10 90# x12 + 120# x12 *lowered weight on rdf to really focus on rear delts....didn't like pullover machine, couldn't find groove Wide Grip Lat Pulldown 140# x12 160# x12 180#x8 / 100#x10 *pro lat bar Dual Cable Rows + Str8 Arm Pushdowns 140# x12 + 40# x10 140# x12 + 25# x20 Incline DB Lateral Raises 15s x12 x3 *no rest between sets Close Grip Pullups bwt x5 *was very unusually fatigued at this point, and decided to just call it a day
__________________
I know the bench press is so cliche, but: http://s290.photobucket.com/albums/l...urrent=445.mp4
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#518
10-05-2010, 12:07 PM
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10/4: Upper Power (Week 11)
302/ 515/ 100.5 ---> 4172.5 Bench 315# x5 335# x5 365# x3 405# x1 PAUSED 425# x1 PAUSED PR *today I was just going to gauge how my pec tendon felt, and stop whenever I felt uncomfortable….as I progressed there was little strain…I could have went higher than 425, but I opted not to since I started to feel it a little….on each rep I was very controlled on the eccentric portion, and tried to keep elbows close to my side Rows 225# x3 245# x3 265# x3 285# x3 PR Military Press (Smith Machine) 225# x3 245# x3 275# x3 300# x1 Weighted Chins Bwt + 45# x3 Bwt + 70# x3 Bwt + 80# x3 JM Press (Smith Machine) 185# x8 185# x10 185# x12 /135# x16 *constant tension with emphasis on squeeze on first set…toyed with angles of wrists to find what nailed that long head the best BB Curl 95# x5 105# x5 130# x5 150# x4 *last set just didn’t have energy to finish 5th rep….literally sweating buckets and drained *Decided it was past due to lower volume on power days and to make them real power days. I think I’ll do this for 6 weeks and see what happens.
__________________
I know the bench press is so cliche, but: http://s290.photobucket.com/albums/l...urrent=445.mp4
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#519
10-05-2010, 12:20 PM
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Some pictures since I never post any (I rarely take them, but I am gonna try to stop that). If I had known my girlfriend was taking them, I woulda made sure to strike a pose and have a pump! I was just getting started.
She didn't even get a pic of me hittin the big weight...smh.  
__________________
I know the bench press is so cliche, but: http://s290.photobucket.com/albums/l...urrent=445.mp4
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#520
10-06-2010, 12:14 PM
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10/5: Lower Power
282.5/574/88 ---> 4218 Front Squat 225#3 x3 245# x3 265# x3 300# x3 PR *think I had at least one, maybe two more in me....pretty happy with the weight on FS Icarian 500# x3 590# x3 630# x3 *plan was to hit 700 for 3, but the machine was loaded to the max...I suppose I'll have to tote some 100# plates over next time 1-Leg Leg Press 90#/90# x8 180#/180#x10 270#/270#x10 360#/360# x5 Prone Leg Curl 120# x5 140# x5 160# x5 190# x5 PR (entire stack) 1-Leg Leg Extension 70#/70# x12x2 90#/90# x12x2 165#/165# x12x2 Seated Calf Raise 70# x100 (Rest Pause Method)
__________________
I know the bench press is so cliche, but: http://s290.photobucket.com/albums/l...urrent=445.mp4
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