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#11
09-17-2010, 02:54 AM
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9/16/10 - Biceps & Triceps
BB Curl superset with DB Curl 80/5 for 3 sets, 75/4 for 1 set 15/5 for 4 sets Preacher Curl superset with Hammer Curl 60/5 for 4 sets 15/5 for 4 sets Close Grip Bench superset with Skullcrushers 135/5 for 3 sets 30/5 for 3 sets Dips superset with Cable Pressdowns 5 for 1 set 90/5 for 1 set Had a very busy day today. Stuck at the doctor's for 3 hours, then painted my old house for 3 hours, then tutored someone for 2 hours, and then finally got my workout in. Felt very good at the beginning of the session but it quickly declined once I got to triceps. I got 2 shots in my left tricep area and 1 shot in my right tricep area and got blood drawn from my right arm. So once I got to the 3rd set of close grip bench, my left tricep felt alittle tingly. Then when I was walking to my next exercises I felt alittle light headed. Tried to do dips and cable pressdowns but my arms felt weird so I just stopped and went home and ate some fish and sweet potatoes. The doctor said my left arm might be alittle numb in a day or two and I have to do shoulders on Saturday. So I might have to miss a workout, we'll see. I plan on trying some eccentric-less work at home too. I have a 35 lbs punching bag and rope that I can tie to it and drag it around.
__________________
"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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#12
09-20-2010, 03:44 PM
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9/20/10 - Chest
BB Bench superset w/ DB Fly 180/5 for 1 set, 160/5 for 3 sets, 160/3 for 1 set 10/5 for 5 sets DB Incline superset w/ DB Incline Fly 55/5 for 5 sets 10/5 for 5 sets Good, quick workout. Went up in strength. Had to use 10s for the flys instead of 15s because I couldn't find any 15s. The DBs at the gym are all out of order and all over the place, annoying. Gotta go help my dad with work now and then hopefully have time to try out some eccentric-less training in my backyard and then go back to the gym for my back workout at night. Weighed in at 176.6 today. Having some trouble getting past this 176-178 range. Gonna have to try harder to force down food till the point of puking.
__________________
"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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#13
09-21-2010, 12:18 AM
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Did some eccentric-less training this afternoon. I recorded it and uploading it to YouTube right now. I'll put the link here soon. Basically used my 44.4 lbs punching bag and some rope. About 100-120 ft. down and back. Did some chest, tricep, back, bicep, legs, and then chest again. This was after my morning chest workout and before my night back workout. So we'll see how my chest feels tomorrow and how my back feels tonight.
__________________
"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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#14
09-21-2010, 12:31 AM
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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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#15
09-21-2010, 12:41 PM
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Quote:
So, I must ask, how do you feel? I am LOVING the eccentric-less, training. I have used it as my second session of the day for 13 days straight of double sessions all while in a calorie deficit. I REALLY feel it is beneficial to recovery and growth.
__________________
 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
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#16
09-21-2010, 05:17 PM
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Quote:
__________________
"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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#17
09-21-2010, 05:21 PM
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9/21/10 - Legs
Squat 180/5 for 5 sets Leg Press superset with Back Extension 270/5 for 5 sets 10/5 for 5 sets Leg Curl superset with Leg Extension 115/5 for 5 sets 80/5 for 5 sets Everything felt good. Didn't do abs because I don't have time. Have to go help my dad at work right now. I'm liking the 5x5 for squats, weight or reps have gone up every time. Can't wait to be able to do 200 for 5x5. I read Berardi's article on G-Flux, so if I have time today I will try and walk/jog or do some eccentric-less work. Hopefully the cardio will make me hungry so I can eat more. Off tomorrow.
__________________
"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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#18
09-25-2010, 02:05 PM
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9/22 - Did some ecentric-less work
9/23 - Biceps & Triceps BB Curl superset with DB Curl 75/5 for 5 sets 20/5 for 5 sets Preacher Curl superset with Hammer Curl 65/5 for 5 sets 15/5 for 5 sets Dips superset with Cable Pressdowns 5 for 4 sets 110/5 for 4 sets Skullcrushers superset with Close-Grip Bench 50/8 for 2 sets, 50/6 for 1 set, 50/5 for 1 set 50/12 for 4 sets Got tired the 2nd half the workout so I only did 4 sets for each tricep exercise. Played like 15 mins of basketball at night and then did a 15 min mile walk/jog. Getting ready to go work shoulders right now. My friend just joined the gym and he might start working out with me.
__________________
"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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#19
09-26-2010, 03:47 PM
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9/25 - Shoulders
Military Press superset with Lateral Raise 115/5 for 5 sets 10/5 for 5 sets Alternating DB Press superset with Front Raise 35/5 for 5 sets 10/5 for 5 sets Face Pull (No rest pyramid set) 60/20 70/10 80/8 70/8 60/8 Standing Calf Raise (Minimal rest) 225/10 225/6 (Toes out) 225/6 (Toes in) 225/8 225/6 Friend signed up for the gym and was supposed to come with me but I called him twice in the morning and he didn't answer. Still had a good workout by myself. Did something different with rear delts, no rest pyramid set. Felt good. Then finished off with some calf raises since they are a weak point of mine. Trying to hit calves 3 times a week to see if I see any changes.
__________________
"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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#20
09-27-2010, 06:05 PM
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9/27/10 - Chest
BB Bench superset with DB Fly 185/3, 160/5, 160/4 15/5 for 3 sets Hammer Strength Incline Press 90/15 110/15 130/10 110/10 90/15 Not so good of a day at the gym. Felt good in warmups but once I got to my sets, I felt like I had no explosion out of the bottom part of the bench. I'm guessing its because I did my shoulder workout this Saturday but I hadn't last week. And because I went to the Dolphins game last night, so I didn't get to eat for about 5-6 hours. So I decided to change my workout a bit and go to a machine that would make things alittle easier and just get a pump. This workout is meant to be done for 4-6 weeks because it is quite a bit of volume and you can overtrain and I am on week 4. So I may have to stop it soon and switch to a new workout. We'll see how the other workouts go this week. Will try and do some eccentric-less training later today and then back tonight. My friend said he'll come with me, so I might have a partner for the first time in forever.
__________________
"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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