On the Path - Page 3 - ABCbodybuilding

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

Notices

Reply
 
Thread Tools
  #21  
Old 11-14-2008, 12:29 PM
Werehusky Werehusky is offline
Werehusky is working
Rookie
 
Join Date: May 2004
Location: Iraq
Posts: 154
Default

Workout 11/14/08 11:30

Back/Biceps shock

Warmup: did 30 pullups non-stop, I changed grip every 10 reps

Workout:
Deadlift ss with T-bar rows: Got up to 315x10 on the dead lift and 5 plates on the T-bar rows then we down knocking off the 45 pound plated after each set, also added in some pullups after the sets
Upright rows did 115 pounds 5 times then went over to the ez bar and did 80x8 70x7 60x6 50x5 curls inbetween each set I did 50x10 upright rows.
One hand ez-bar preacher curls ss/ 35 pound straight bar wrist curls and reverse wrist curls ss/ one arm dumbbell rows ss/ 30-50 second close hand, palms facing each other pull-ups. x4
double bicep cable curls ss/ the row machine. first three sets i went normal, on the last set I did a double drop set
Wide grip machine pullovers 18i0x10 90x20 50x40

Only rest time I got was working my way up to the 315 deadlift and after it, had to revcover abit heh. Sometimes I got exhausted and had to take a 10-15 second break. after the wrist curls I would use the preacher curl pad to press my biceps into my forearms to keep the blood from flowing, it was an awesome feeling when I let go. I'm trying to find the best way to keep blood stuck in the biceps, so far holding the close hand grip palms facing each other pullups seem to be doing the best job.

Overall: Back felt really great after this workouts, probably the first time I got a really good lowerback workout. Biceps didn't feel like they got to wasted but I know they'll grow from this workout. I like this workout but needed to increase the intensity, but I ran out of ideas at about 90 minutes. I need to increase lat endurance though, they weren't holding up to well.


-thanks guys for your comments
Reply With Quote
  #22  
Old 11-16-2008, 11:54 AM
Werehusky Werehusky is offline
Werehusky is working
Rookie
 
Join Date: May 2004
Location: Iraq
Posts: 154
Default

I didn't workout yesterday.. Almost got killed by some 7 year olds throwing 3 gernades at me... I've been close to death plenty of times but this time it's getting to me like no other time, dont know why either. Can't stop thinking about it..

Workout 11/16/08 0800

Chest endurance

Warmup: 40 pulls-ups different style grips. some dips and incline push-ups.

Workout:
Incline dumbell press 30x25 40x20 50x15 60x10 50x15 40x20 30x25
Some dips and pull-ups
Decline pec dec and dumbell flys 25x20 pec, ss/ 10x40 flys 30x20, 20x40 and 40x20 20x40
Did some dips and a Trap superset. 140 pound dumbells, 125, 110, 65 then did 225x15 with barbell. Some behind the back pull-ups
Decline machine press 100x20(4) after every set I did a 60 second pushup
Press machine 140x20(3) once again push-ups
Behind the back pull-ups

Tried to have no rest time but failed at that a couple of times, went light but still felt like I've lost some endurance.

Overall: Good chest workout, I've started a new style of training and it seems a lot better then HIT. I did HIT style workouts for about a month and at the end of the month review I seem to have lost some strength and made little gains, I've also lost a lot of endurance because I didn't go over 45 minutes in my workouts. Now I know I need to go over 45mins in my workouts because it's just not enough time for me to train. Probably wont do HIT again for a while. I hate losing endurance and judging by todays workout I've lost a lot. I was sucking today haha. I also wasn't very focused, but that was my own fault. I'm so angry right now.


“Open my eyes that I may see wonderful things in your law.”- Psalms 119:18
Reply With Quote
  #23  
Old 11-16-2008, 01:03 PM
President Wilson's Avatar
President Wilson President Wilson is offline
President Wilson is hard at work
Administrator
 
Join Date: Apr 2001
Location: California
Posts: 11,582
Default

Quote:
Chest endurance

Warmup: 40 pulls-ups different style grips. some dips and incline push-ups.
Thats a lot of pullups! How many do you do per set!?
__________________
Dr. Jacob Wilson, Ph.D, CSCS
President Abcbodybuilding.com
Professor of Exercise Science, University of Tampa Bay

About me --> http://www.abcbodybuilding.com/presidentprofile.html
Reply With Quote
  #24  
Old 11-16-2008, 02:21 PM
Werehusky Werehusky is offline
Werehusky is working
Rookie
 
Join Date: May 2004
Location: Iraq
Posts: 154
Default

Quote:
Originally Posted by President Wilson View Post
Thats a lot of pullups! How many do you do per set!?

I did 10 close hand plams facing me, then 10 middle grip palms facing each other, and 10 wide grips. After the wide grips me Forearms gave out and I waited 10-15 seconds then did 10 behind the back pull-ups. I went fast on these, so they looked sloppy, I usually go to the bottom wait one second and then go all the way up and wait one second. I mgiht be doing pull-ups to often, I do them pretty much every workout. In my opinion they release just as more if not more growth hormone as squats do, atleast for me.

I got today "off" since the incident. I guess the Army feels I need some rest or something. I got a new protein, CN's Fusion whey, so far is seems to help with recovery. I like it.

Last edited by Werehusky; 11-17-2008 at 07:52 AM.
Reply With Quote
  #25  
Old 11-17-2008, 07:40 AM
Werehusky Werehusky is offline
Werehusky is working
Rookie
 
Join Date: May 2004
Location: Iraq
Posts: 154
Default

Workout 11/17/08

Biceps/trieps

Warmup: 30 pound barbellx40 and tricep extensions

Workout:
Riot bombing Skull crushers/Standing ez-bar curls
80x10/80x10(Curls/Skull crushers) 80x9/80x9, 80x7/70x7, 80x6,70x6, 80x5/70x5, 80x4/70x4, 80x5/70x5, 80x6/70x6, 80x7/70x7 80x8/70x8, 70x9/70x9, 70x10/70x10, 80x11/70x11. Last set I did 80x14, 70x4, 60x4, 50x10, 20x30 no rest for ez-curls; For skull crushers I did 70x15, 50x10, 20xI dont know, I went until I couldn't move.

Ticep extension(bomber Bar) ss Close hand preacher curls, ss Push presses(35 pound bar just for the stabalizer effect)x3

Leg extensions occlusion. 70x15, held for 2-3 minutes. 70x15 held for 2 minutes. 70x15 held for 2 minutes, did partial reps and in the peak pushed down on the weight. 70x15, partial reps and held for 1 minute pushing against the weight.

I made riot bombing a little more interesting by flexing the biceps and triceps for 30 seconds and sometimes adding in tricep extensions and close hand pull-ups. While I was doing the second superset I felt my body tell me there was no need to go on, I did what I came to do so I quit, I wanted to keep going but there was no need. My legs still had some left over DOMs from the last leg workout so the leg extensions felt great, that had to be the second most painful experience in my life hehe.


Overall: Good bicep/tricep workout and great leg extensions.



13We know that we live in him and he in us, because he has given us of his Spirit. 14And we have seen and testify that the Father has sent his Son to be the Savior of the world. 15If anyone acknowledges that Jesus is the Son of God, God lives in him and he in God. 16And so we know and rely on the love God has for us.
God is love. Whoever lives in love lives in God, and God in him. 17In this way, love is made complete among us so that we will have confidence on the day of judgment, because in this world we are like him. 18There is no fear in love. But perfect love drives out fear, because fear has to do with punishment. The one who fears is not made perfect in love. - 1 John 4:13-18
Reply With Quote
  #26  
Old 11-18-2008, 05:00 PM
Werehusky Werehusky is offline
Werehusky is working
Rookie
 
Join Date: May 2004
Location: Iraq
Posts: 154
Default

Workout 11/18/08

Deltoids/Forearms occlusion.

Warmup: Did 30 pound dumbbell pressesx30, 30 pullups non-stop, 50 pound barbbell military pressx20.

Workout:

Dumbell press: 50x5 65x4 70x3 80x.5
Triple dropset seated military press: 105x15, 50x30, 30x60.
One arm dumbbell upright rows ss/ push presses. 60x10, 40x20, 20x40
Forearms wrist curls for about 10 minutes non-stop.

This workout wasn't that intense but it was more intense then it appears. After the triple dropset I did 105 seated military press to eccentric falure with the help of a friend, then held peak pull-up position for 70 seconds. there was no rest time except for the strength training part, where I rested 3-5 minutes after each set.

Overall: this was a good workout for my delts since I dont work them out very often and a great workout for my forearms. I went from upright rows to wrist curls so the pump just keep getting bigger. I measured my chest and my forearms this morning also, in two months I gained an inch for the chest and 1/2 on the forearms. I need to get my forearms bigger though, since their one of my smaller muscles. I want to be 190-200 pounds 10-8% body fat by the time I leave Iraq. I'll make it happen, it's to easy.
Reply With Quote
  #27  
Old 11-19-2008, 09:58 PM
Werehusky Werehusky is offline
Werehusky is working
Rookie
 
Join Date: May 2004
Location: Iraq
Posts: 154
Default

Workout 11/19/08 2300

Legs

Warmup: did some leg raises and squats; butt to ankles. nothing to insane.

Workout:
Squats: 145x10 225x5 315x10 145 to concentric failure butt to ankles.
Legs extensions 140x20 210x15 260x10 70x20
Single leg press 50x20 95x20 200x15 70x40
Leg curls occlusion
Leg extension machine started at the bottom and kept dropping weight till I couldn't move
Squats 100x10 145x10 225x10 45 to concentric failure.
leg raises until they wouldn't raise anymore.

After EVERY set I did 50 pound dumbbell walking lunges to failure, no rest time. After every exercise I did 20 second front squat to failure at 100 pounds and then did normal 20 second squat to failure; Butt to ankles on both. I kept the concentrics at 15 seconds and the eccentrics at 5 seconds. When I failed on the lunges I did half lunges till I fell on the ground.

Overall: Fun little workout.. took about 60 minutes to complete because the strength training portion(beginning) and I started the clock a little soon. Should have done some type of calve workout but they never seem to really grow from weightlifting, as I gain more weight and do sprints them seem to stay proportionate. I'm going to try to do strength on the legs in 72 hours, going to try to get my squat past 350. We'll see...



"It is God who arms me with strength and makes my way perfect. He makes my feet like the feet of a deer; he enables me to stand on the heights. He trains my hands for battle; my arms can bend a bow of bronze. You give me your shield of victory, and your right hand sustains me; you stoop down to make me great. You broaden the path beneath me, so that my ankles do not turn."
Psalm 18:32-36
Reply With Quote
  #28  
Old 11-21-2008, 02:44 PM
Werehusky Werehusky is offline
Werehusky is working
Rookie
 
Join Date: May 2004
Location: Iraq
Posts: 154
Default

Workout 11/20/08

Chest/upper Back

Warmup 30 pullups nonstop, 100 pushups, 20 pulls-ups 50 pushups, 10 pullups 30 pushups

Incline dumbbell press ss/ one arm dumbbell rowsx4
Pullups-pushups
Decline Barbell press ss/ T-bar rowsx4
pullups-pushups
Decline flys ss/ venom rows ss/ lying on bench rows(palms facing away from body)x6
pullups-pushups
Pec dec machinex6
Reverse fly machinex6
pullups-pushups
Dumbbell pullovers ss/ wide grip bar pulloversx6
pullups-pushups
Incline flys ss/ Incline hands facing each other press(forgot what these were called) ss/ barbell rowsx6
pullups-pushups

No rest time, had odd number sets light weight(7-12 rep range) and even numbers medium weight(5-6 rep range) to keep the intensity up.

Overall: Good chest/back workout.

Last edited by Werehusky; 11-21-2008 at 04:43 PM.
Reply With Quote
  #29  
Old 11-21-2008, 03:17 PM
Commander's Avatar
Commander Commander is offline
Commander is enjoying bodybuilding
Super Moderator
 
Join Date: Sep 2007
Location: North East U.S.A.
Posts: 6,518
Default

Quote:
Originally Posted by Werehusky View Post
Warmup 30 pullups nonstop, 100 pushups, 20 pulls-ups 50 pushups, 10 pullups 30 pushups
That's a warmup.....wow, I'm a weakling, ha, ha! Keep it strong man!
__________________

James 1:16-17 ESV
Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano
Reply With Quote
  #30  
Old 11-23-2008, 10:31 AM
Werehusky Werehusky is offline
Werehusky is working
Rookie
 
Join Date: May 2004
Location: Iraq
Posts: 154
Default

Workout 11/23/08

Legs heavy, calves occlusion, abs heavy.

Warmup: 5 pullups, some hyperextensions.

Workout:
Squats 365x3, 405x1/2 way
80 pound situpsx10
Leg extension 410x5 stopped caring after that
110 pounds situps(put 110 pounds on my chest)x30
Calves 180 pounds for 7 minutes straight(after 15 reps did static holds for more then 1 minute)
Leg curls 140 pounds... SO weak
100 situps non stop

Rest time was standard 3-5 minutes. did something I've never done today, during my rest time I would do hyperxtensions and after a while I felt like doing pullups, so I did some pull-ups.. after doing pull-ups I felt like doing 1 arm pull-ups, well on my right arm I did 1 pullup with my left hand freefloating but I couldn't do that with my left hand. Later on I did pull-ups with the other hand around the wrist; right arm did 5, left arm did 3. I want to be able to do unassissted one arm pullupsx5 in both arms by January 1st.

Overall: felt weak after this workout, I wanted to do 405 twice. Guess it wasn't meant to be. I'm tired of being so weak...

In other news Iraq was pretty today:


Took that picture after we got done...

You, dear children, are from God and have overcome them, because the one who is in you is greater than the one who is in the world. 1st John 4:4
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 10:53 PM.


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