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  #351  
Old 02-03-2011, 05:20 PM
Gregsimo Gregsimo is offline
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Quote:
Originally Posted by Commander View Post
Occluded calves is awesome, I found that I could really torture myself because my hands were free to help me push myself up on the last few to take it past normal failure.....my calves hurt for 4 days! I hope to have time to do occluded calves tonight baby, I can't wait!
I had a limp for 3 days and couldnt stretch them to full ROM for about 7-8 days. It is brutal bordering on insane.
I'm going to have mad DOMS tomorrow. i battered my hamstrings to death with RDL's.
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  #352  
Old 02-05-2011, 06:47 PM
Gregsimo Gregsimo is offline
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Day 29
Heavy Military. 2/4/2011

Seated Military Press
110x4
110x3
110x3
99x5

Upright Rows
70x11
70x10
70x8

Dips
BWx10
BWx7
BWx5

Not a bad showing today.
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  #353  
Old 02-05-2011, 07:58 PM
Gregsimo Gregsimo is offline
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Day 30
Deadlift. 2/5/2011

Deadlift
231x2
242x2
253x1
253x1
253x1

Pullups
Wide: BWx6
Wide: BWx4
Shoulder width: BWx4
Chin up: BWx4

Lat Pulldowns
110x9
110x8
110x8
99x10

BB Curls
60x11
60x8
50x8

Felt ok ish today. Was hoping to go heavier on DL but just wasnt feeling it from warmup through to the final set. Assistance work was ok. Day off then bench hypertrophy on monday.
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  #354  
Old 02-10-2011, 04:50 PM
Gregsimo Gregsimo is offline
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Day 35
Bench Hypertrophy. 2/10/2011

4 days with no workouts due to illness. still feel iffy but just had to get back to things.

Bench Press
121x10
121x8
110x10
110x9

Incline Db w/Incline Db flyes
35'sx10/22'sx9
35'sx8/22'sx9
35'sx7/22'sx8

Dips
BWx7
BWx3

Started off very well on bench, the rest has clearly done me good. but then by the 3rd set on incline work i felt drained, nauseous and wanted to go home. I attempted 2 sets of pathetic dips then called it a day. Off to bed to make sure im rested for squats tomorrow. I hate having a cold
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  #355  
Old 02-12-2011, 04:23 PM
Gregsimo Gregsimo is offline
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Day 37
Squat Hypertrophy 2/12/2011

Squats
176x8
176x7
176x6
164x6

Leg Extentions
100x8
90x8
90x7

Hamstring machine curls
40x14
50x10
50x8

Standing calf raise w/ Seated calf raises
135x18/4Px13
135x14/3Px14

Quality workout today, legs are well and truely like jelly. Next leg workout i'll be occluding calves, possibly even occluding on curls or extentions aswell.
Im hoping to get my shoulder workout in tomorrow, if not i cant make it to the gym til tues.
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  #356  
Old 02-14-2011, 06:59 PM
Gregsimo Gregsimo is offline
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Day 38
Hypertrophy Military. 2/13/2011

Seated Military Press
88x10
88x7
77x8
77x8

Upright Rows
70x11
70x9
70x8

Db front raises w/ Side raises
15'sx14/20'sx8
15'sx13/15'sx11
15'sx12/15'sx9

Solid stuff this workout, just need to progress on the weight so i'll be lowering the rep range on military next time round. Assistance work was ok, superset was very tiring.
Deadlift on Tues.

Bodyweight: 157.5lbs Creeping slowly up.
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  #357  
Old 02-15-2011, 06:41 PM
Gregsimo Gregsimo is offline
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Day 40
Deadlift. 2/15/2011

Deadlift
253x4

Pulldowns
110x10
110x8
99x10
99x7

Pullups
Wide Grip: BWx4
Shoulder: BWx4
Chin up: BWx4
Chin up: BWx3

Tricep pressdowns
100x13
100x10
100x8

Hammer Curls
27.5x13
27.5x9
27.5x8

Deadlifts felt iffy today, my lower back took a beating all day so anymore volume on Dl's felt like a bad idea. Shocked my back today by doing pulldowns before pullups. Also threw in a few sets on triceps as they are lagging way behind the rest of me.
Got a great pump off hammer curls. DE and core work tomorrow.
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  #358  
Old 02-18-2011, 06:14 PM
Gregsimo Gregsimo is offline
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Day 43
Dynamic effort day. 2/18/2011

DE Box Squats
110x3x8 (~40-45% of 1RM)

DE Bench Press
88x3x8 (~45-50% of 1RM)

Standing Calf Raises
135x16
120x13
105x12
90x12

Crunches w/ oblique twists
15/15
15/15
15/15

Nice DE work today, first time doing any for over a month. I started to slow down on the last 2 sets of squats but bench remained explosive to the end. Next DE day i'll be working upto 70% of 1RM to get that bit of extra hypertrophy while improving explosivness. Assistance work was good, rest times were 45 seconds for calves as thats what my training partner insisted on doing and it was brutal. No lower back work today, it is still fried from work. Day off tommorow then heavy bench Mon PM.
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Last edited by Gregsimo; 02-22-2011 at 07:31 PM.
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  #359  
Old 02-22-2011, 09:46 PM
Gregsimo Gregsimo is offline
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Day 46
Heavy Bench. 2/21/2011

Bench
154x5
154x4
154x4

CGBP
110x9
110x6
99x8

Incline Bench
88x8
88x8
88x6

Dips
BWx6
BWx4
BWx2

Bench felt good today, hoping to hit 3 sets of 5 for the same weight next heavy day.
After doing CGBP incline felt weak so i'll move CGBP to shoulder days from now on and throw in tri pressdowns or skull crushers at the end of my workout. By the time dips came round i was goosed and running on empty.

------------------------------------------------------------------
Day 47
Heavy Squats. 2/22/2011

Squats
198x5
198x4
198x4
198x4

RDL
132x9
132x9
132x9

Leg extentions
100x9
100x8
90x8/ drop to 70x3

Standing calf raises
135x19(PR)
135x16
135x12 + 10 second final negative rep

Squats felt ok today, i attempted the 2 step setup but due to the angle of the bars on the rack i had to do 3 steps out. Still havent got any kind of confidence or groove in the squat like i used to. I'm going to solve this by squatting more, i'll try my hardest to get my workouts in and reduce the time between working bodyparts as sometimes im going 8-9 days between doing all the major lifts everyweek, when that should only be happening when i do DE work. Assistance work was ok and calves were great 135x19 is an all time PR. I'll be doing the occasional occlusion workout as a shock on calves. Day off tomorrow.

My routine going forward is 2 days on 1 day off, as follows;

Week 1:
Monday - Hyper bench
Tuesday - Hyper squats
Weds - Off
Thurs - Hyper Military
Fri - Deadlift
Sat - Cardio
Sun - DE Bench

Week 2:
Monday - DE Squats
Tuesday - Off
Weds - Heavy Bench
Thurs - Heavy Squats
Fri - Off
Sat - Heavy Military
Sun - Deadlift

Week 3:
Monday - Cardio
Tues - Hyper Bench
Weds - Hyper Squats
Thurs - Off
Fri - Hyper Military
Sat - Deadlift
Sun - Off

And so on....
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Last edited by Gregsimo; 02-22-2011 at 10:09 PM.
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  #360  
Old 02-24-2011, 08:32 PM
Gregsimo Gregsimo is offline
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Day 49
Heavy Military. 2/24/2011

Seated Military Press
110x5
110x5
110x4
110x4

Upright Rows
70x12
70x10
70x10

DB Front Raises w/ DB lateral raises
15'sx16/20'sx10
15'sx13/15'sx15
15'sx11/15'sx11

Dips
BWx10
BWx8
BWx5

Nice workout today, military felt much more explosive and controlled. The superset was immense and dips finished me off. Deadlift tomorrow. Days off sat and sun then i'll start doing 2 on 1 off from monday.
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