The Comeback - Page 3 - ABCbodybuilding

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

Notices

Reply
 
Thread Tools
  #21  
Old 02-01-2014, 01:45 AM
JoeKingPT's Avatar
JoeKingPT JoeKingPT is offline
JoeKingPT is "The Comeback"
Newbie
 
Join Date: Jan 2014
Location: California
Posts: 90
Default

Fun workout today, didn't do anything too fancy, only one drop set. But I had good energy and my shoulders are starting to feel consistently better, although I don't feel comfortable with holding my elbows out too far to my sides during overhead presses. Keeping them slightly to the front feels much better.

Delts/Traps

Dumbbell Seated Shoulder Press - 4 sets (12/12/10/8). Use one arm at a time here. Hold the dumbbells to your shoulders but only press upwards with one. You can either alternate or perform all on one then switch to the other.

Barbell Push Press - 4 sets (15/12/10/10). A little (light) Olympic lifting!

Standing Cross Cable Lateral Raises - 4 sets (12/12/10/10). These felt really good, bring your hands just slightly above shoulder height.

Standing Cable Front Raises - 3 sets (12/10/10). Alternate arms, bring your hands just above shoulder height.

Seated Cable Press Machine - 4 sets (12/10/8/8). I used the FreeMotion shoulder machine for this exercise.

Reverse Flyes - 4 sets (12/10/8/8). Use a seated fly machine in reverse. Be sure to pull your shoulders together.

Heavy Barbell Shrug superset with Plate Shrugs - 5 sets (15/12/10/10/10 and 15/15/15/15/15). Try and go heavy here, I used straps for the 10's. Superset with some slow and controlled 45-lb plate shrugs. On the last set of barbell shrugs, drop the weight to 135 (no matter where you ended up weight-wise) and do as many as you can (controlled!). I got 50 reps by rest/pausing, without setting the bar down and no straps. Don't forget the plate shrugs after the drop!

Machine Shrugs - 4 sets (15/12/12/10). Load the weight on and go. I used straps for 10.
__________________
Joe "Yu Yevon" King

Reply With Quote
  #22  
Old 02-03-2014, 09:50 PM
JoeKingPT's Avatar
JoeKingPT JoeKingPT is offline
JoeKingPT is "The Comeback"
Newbie
 
Join Date: Jan 2014
Location: California
Posts: 90
Default

Large workout today. I think I needed to release a little energy from the disappointing game yesterday, and maybe the pizza I ate as well. :-/

Chest/Triceps

Seated Cable Press superset with Pushups - 10 sets (15/15/12/12/10/10/8/8/6/6 and 10/10/10/10/10/10/10/10/10/10). Increase the weight on the cables every 2 sets.

Lying Dumbbell Flye - 4 sets (12/12/10/10).

Lying Dumbbell Pullover - 4 sets (12/12/10/10).

Incline Leverage Press - 4 sets (15/12/20/8).

Lying Dumbbell Tricep Extensions superset with Close Grip Incline Push-ups - 4 sets (15/15/12/12 and 15/15/15/15). I like to use a large dumbbell resting on its end on the floor for my incline push-ups. Place your hands on the top of the dumbbell and lower your chest down. You can also use your flat bench, but I like the angle of the dumbbell better. It puts your wrists in a position that favors the triceps.

Standing Rope Pulley Pushdowns - 5 sets (15/12/10/8/8).

Standing Rope Pulley Pushdowns Burnout - 1 large drop set. Start with your finishing weight on the previous exercise and drop 1 plate at a time using the following rep scheme (6/8/10/12/14/16/18/20).

After a protein shake I had some extra time for a half hour of cardio, but I kept it light and used the elliptical.

GO NINERS!
__________________
Joe "Yu Yevon" King

Reply With Quote
  #23  
Old 02-06-2014, 12:44 AM
JoeKingPT's Avatar
JoeKingPT JoeKingPT is offline
JoeKingPT is "The Comeback"
Newbie
 
Join Date: Jan 2014
Location: California
Posts: 90
Default

Felt good today. There is a new place down the street from my club called Muscle Maker Grill. They have awesome high-protein, low fat breakfast, lunch and dinner. I'm hooked! I had a chicken with turkey meatball wrap for lunch and that gave me some good energy for my workout today.

Back/Biceps

Weighted Pullups superset with Seated Cable Rows - 6 sets (8/8/8/8/8/8 and 15/12/10/8/6/6). I used a 45lb weight for the pullups. Mix your grip throughout the sets (wide, close, neutral etc).

Leverage High Row - 5 sets (15/12/10/8/6). Alternate arms here.

Machine Reverse Flyes - 4 sets (12/12/10/10). Increase the weight after the second set.

FreeMotion Lat Machine superset with Seated Cable Curls - 4 sets (12/12/10/10). Use a wide grip on the cable curls.

Preacher Curl Machine - 10 sets (15/15/12/12/10/10/8/8/6/6). Increase the weight every 2 sets. On the last set, drop the weight way down (below the weight of you first set) and rest/pause 25 reps.

Dumbell Curl Burnouts - 1 giant drop set (8/10/12/14/16/18/20). Alternate arms here, drop the weight 5 pounds each set.
__________________
Joe "Yu Yevon" King

Reply With Quote
  #24  
Old 02-06-2014, 11:20 PM
JoeKingPT's Avatar
JoeKingPT JoeKingPT is offline
JoeKingPT is "The Comeback"
Newbie
 
Join Date: Jan 2014
Location: California
Posts: 90
Default

Trained legs today. Knees, hips and ankles all feel good. I started running out of gas towards the end of the workout, I probably didn't eat enough this morning. I was still able to muscle through it, though.

Legs

Leg Press superset with Front Squats - 6 sets (20/15/12/10/8/6 and 10/10/10/10/10/10). Increase the weight each round on the leg press but keep the front squat weight the same. Try doing the front squats from the floor, not from the rack.

Hack Squat superset with Calf Raises - 4 sets (15/12/10/8 and 25/25/25/25). Do these on the same machine. Increase the weight each set for both exercises.

Leg Extensions - 5 sets (15/12/10/10/10). On the last set, drop the weight down and perform 20 reps.

Leg Curls - 5 sets (15/12/10/10). Same as above, including the drop set.

Seated Calf Raises - 5 sets (25/20/15/12/10). Increase the weight, keep it controlled. On the last set, drop the weight back down to your start weight and perform 25 more reps.
__________________
Joe "Yu Yevon" King

Reply With Quote
  #25  
Old 02-07-2014, 09:19 PM
JoeKingPT's Avatar
JoeKingPT JoeKingPT is offline
JoeKingPT is "The Comeback"
Newbie
 
Join Date: Jan 2014
Location: California
Posts: 90
Default

Workout felt pretty good, although my shoulders were more stiff than usual. Probably because it's finally cold and rainy here (cold being in the 50's).

I tried a new post workout shake from 28 Days To Health. They are a local company that has gotten a little national attention for their 28-day cleanse. One of my trainers tried the cleanse and said it didn't work but the protein tasted good. I got a bunch of samples from one of their sales reps, she's too pushy for me but I tried the protein anyways. It's just ok. Nothing amazing.

Delts/Traps

Cable Front Raise superset with Dumbbell Lateral Raise - 5 sets + drop (15/15/10/10/8 and 10/10/10/10/10). I face away from the cable station and raise the bar and cable from between my knees. Increase the weight towards the end but keep the weight of the dumbbells the same. On the last set, drop the weight down below your start weight and perform 20 reps (do the same for the lateral raises, too).

Seated Cable Press - 5 sets (15/12/10/8/8). I did this instead of dumbbells for my stiff shoulders.

Incline Dumbbell Rear Delt - 4 sets (15/12/10/10). Lean on an incline bench. Be sure to squeeze your shoulders together.

Barbell Upright Row superset with Dumbbell Shrugs - 5 sets (15/12/10/10/8 and 15/15/15/15/15). Keep a slightly wider grip for the upright rows to maximize the delts.

Barbell Shrug superset with Theraband Side to Front Raises - 5 sets (20/15/12/10/10 and 12/12/12/12/12). No straps on the shrugs. Then take a Theraband or resistance band and stand on its center. Raise your arms to the side then back down to your waist and raise to the front. Perform 12 reps of both side and front raises. If you do it right your delts will burn.



I also spent 20-minutes on the bike, not much but it counts!
__________________
Joe "Yu Yevon" King

Reply With Quote
  #26  
Old 02-11-2014, 01:28 AM
JoeKingPT's Avatar
JoeKingPT JoeKingPT is offline
JoeKingPT is "The Comeback"
Newbie
 
Join Date: Jan 2014
Location: California
Posts: 90
Default

Good workout today. I am starting to employ the 5-3-1 method by Jim Wendler. I respect his work, so I'll try it for 4 weeks by incorporating it into my program.

Shoulders are feeling better with certain movements (like flat bench) but are still painful with others (incline).

Chest/Triceps

Bench Press Warm-up - 2 sets (15/15). Just to get the blood flowing.

Bench Press - 3 sets (5/5/5+). I used 65%, 75% and 85% of my 1RM for each set. On the last set (85%), complete a minimum of 5 reps, otherwise go to failure.

Leverage Flat Chest Press - 5 sets (15/15/15/15/15). Keep the weight the same for all 5 sets.

Leverage Incline Chest Press - 4 sets (12/10/8/6). Increase the weight each set.

Standing Cable Flyes - 4 sets (15/12/10/10).

One Arm Seated Cable Press - 4 sets plus 1 drop (12/10/8/6). One arm at a time. On the last round drop the weight by about 50% and try to complete 20 reps.

Seated Overhead Tricep Extensions - 4 sets (15/12/10/8). Use the cambered bar and a close grip.

Overhead Rope Extensions - 4 sets (15/12/10/8).

Cambered Bar Pulley Pushdowns - 4 sets + 1 drop (15/12/10/10). Drop the weight by about 50% on the last set and aim for 20-25 reps.

I also did 20-min of cardio on the bike.

I'm under my calories for today so I'll need an extra shake to make up some ground (lots of clients this morning and had to miss a snack).
__________________
Joe "Yu Yevon" King

Reply With Quote
  #27  
Old 02-12-2014, 12:31 AM
JoeKingPT's Avatar
JoeKingPT JoeKingPT is offline
JoeKingPT is "The Comeback"
Newbie
 
Join Date: Jan 2014
Location: California
Posts: 90
Default

Tough workout today, I didn't expect it to be quite this difficult when I planned it out, but I feel good! Definitely getting stronger. I do wish I felt a better Bicep pump, though. I don't know why it wasn't there.

Back/Biceps

Deadlift Warm-up - 2 sets (15/10). Just to warm-up for the 5/3/1.

Deadlift - 3 sets (5/5/5+). Use 65%, 75% and 85% of your 1 rep max. On the 5+ set, get a minimum of 5. I was shooting for 7 but ended up with 6.

Pull-ups - 4 sets (10/10/10/10). Nothing fancy, just use these to stretch your back after the Deadlifts. No kipping, keep them strict.

Leverage High Row superset with Leverage Low Row - 4 sets (15/12/10/8). Try to use the same weight for both (low row will be tougher). Use both arms at a time for the high row, but use one at a time for the low row.

Seated Canle Row superset with Barbell Curls - 4 sets (12/10/8/6 and 15/15/15/15). This was a killer, very tough. Increase the weight on the rows but keep the same weight for the curls.

Preacher Machine Curl 21's - 3 sets (21/21/21). Use the 21's technique here, but try to increase the weight by 5 pounds each set. The third set should be a struggle (I rest/paused through it).

Cable Concentration Curl - 4 sets (15/12/10/8).

Alternating Dumbbell Curl Burnouts - 1 giant drop set (8/10/12/14/16/18/20). I started heavy, so my pace was slower than it normally is, but it worked!

20-minutes of cardio after the PWO shake.

Using new headphones (Sony). They helped give me some motivation. I'm not into the whole Beats movement, I won't spend $400 on headphones - rather spend it on baby formula...or on my car.
__________________
Joe "Yu Yevon" King

Reply With Quote
  #28  
Old 02-13-2014, 12:30 AM
JoeKingPT's Avatar
JoeKingPT JoeKingPT is offline
JoeKingPT is "The Comeback"
Newbie
 
Join Date: Jan 2014
Location: California
Posts: 90
Default

Great workout, it kicked my ***. It was a different kind of workout for me. I only changed weights on two exercises - squats and seated calf raises. All the other exercises I kept the same weight throughout.

Legs

Squats (warm-up) - 2 sets (12/12). Stretch a little in between to loosen up.

Squats - 3 sets (5/5/5+). Keeping with the 5/3/1 program, your first, second and third sets should be 65%, 75% and 85% of your max. On the third set, you must do a minimum of 5, but go as far as you can. I did 7 reps.

Leg Press - 5 sets (15/15/15/15/15). I thought I went heavier than I should have at first. But after the first set I got in the groove.

Leg Curl - 5 sets (10/10/10/10/10).

Leg Extension - 5 sets (10/10/10/10/10).

Seated Calf Raises superset with Static Barbell Lunges - 5 sets (25/20/15/10/10 and 12/12/12/12/12). Add weight each set of calf raises, but don't overload the weight to the point where you are just bouncing it. For the lunges, clean and jerk the weight from the floor to the back of your head, get in the lunge position and do 12 on each leg. I set a mat in between my feet so I can touch my knee to the floor. Honestly, this was the toughest part of the workout.

Hack Machine Calf Raises - 5 sets (25/25/25/25/25).

I also did 30-minutes on the elliptical this morning.
__________________
Joe "Yu Yevon" King

Reply With Quote
  #29  
Old 02-14-2014, 01:08 AM
JoeKingPT's Avatar
JoeKingPT JoeKingPT is offline
JoeKingPT is "The Comeback"
Newbie
 
Join Date: Jan 2014
Location: California
Posts: 90
Default

Great workout today, my shoulders felt really good, especially with the overhead barbell press. I haven't done those in a while to protect the shoulder, but today was a good day!

Shoulders/Traps

Standing Overhead Barbell Press (warm-up) - 2 sets (10/10).

Standing Overhead Barbell Press - 3 sets (5/5/5+). Use 65%, 75% and 85% of your max, do at least 5 on the last set. These don't have to be perfectly strict, but don't do a push press.

One-Arm Seated Cable Shoulder Press - 4 sets (12/12/10/10).

Cable Front Raises superset with Dumbbell Lateral Raises - 5 sets (12/12/10/10/10 and 10/10/10/10/10). Increase the weight twice with the cable raise, keep the weight the same for the dumbbells.

Reverse Machine Flyes - 5 sets (15/12/10/10/10).

Barbell Shrugs superset with Lying Leg Raises with a resistance band - 5 sets (20/20/20/15/15 and 15/15/15/15/15). Here's how the leg raises work. Grab a resistance band or tubing, wrap it around the base of a machine or rack. Sit on the floor and put your feet through the handles (one foot in each). Lay on your back on the floor and grab a heavy dumbbell over your head for support. Now do leg raises, pulling your feet in the air with the band attached. These are killer!

Barbell Pull/Push Twist superset with Dumbbell Shrugs - 4 sets (12/12/12/12 and 15/15/15/15). Here's how the twist works. Place one end of a barbell in a corner, on the other end, put some weight. Don't use too much, it's not like these are t-bar rows! Stand to one side of the bar with your feet shoulder width apart and facing the bar. In one quick motion initiated by your core, bend down and pick up the end of the bar with your inside hand (the hand closest to the corner). As you stand up with the bar, rotate your body towards the corner and switch hands. Finish the movement by pushing with your outside arm towards the corner. It's hard to explain, but it's a great explosive movement.

I also did 20-minutes of cardio on the bike this morning.
__________________
Joe "Yu Yevon" King

Reply With Quote
  #30  
Old 02-17-2014, 09:46 PM
JoeKingPT's Avatar
JoeKingPT JoeKingPT is offline
JoeKingPT is "The Comeback"
Newbie
 
Join Date: Jan 2014
Location: California
Posts: 90
Default

Decent workout today, I'm a little tired from the weekend, though. Shoulders felt ok, not terrific but they didn't hold me back.

Chest/Triceps

Bench Press warm-up - 2 sets (15/15).

Bench Press (Wendler Method) - 3 sets (3/3/3+). Worked at 70%, 80% and 90% of max. Hit 4 reps on the last set.

Standing Cable Flyes - 10 sets (12 reps each). Use a high-low adjustable pulley and set the cables to high. After every set, move the cables down one notch until you are doing low cable Flyes. You may need to lower the weight as you go along because high pulley Flyes are easier than low.

Flat Leverage Press - 4 sets (15/12/10/8).

Close Grip Push-ups superset with Rope Pushdowns - 5 sets (15/15/15/15/15 and 20/15/12/10/8). Increase the weight each set of Pushdowns. Try to use minimal rest.

Seated Overhead Tricep Extensions (cambered bar) with Resistance Band Kickbacks - 4 sets (12/10/8/6 and 10/10/10/10).

I'm also going to spend 20-minutes on the bike tonight.
__________________
Joe "Yu Yevon" King

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 07:22 AM.


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