A LIfter's Iron Log...

[ghettostudmuffin]

10-15-04

Leg Day

YAEYAHYAHyah!

I love leg day. I love squats. Squats love me. Look at how lovely they make my quads be, and a nick nak paddy wack, do another squat.

Squats 95x1, 105x1, 115x1, 125x1, 135x1, 145x1, 155x1, 165x1, 175x1, 185x1, 195x1, 205x1, 215x1, 225x1, 235x1, 245x5x1, 1x2 all solid


Glute Ham raise BW only 1x5, gonna make these my major ham exercise. Will do 3x5, 2x per week. I was amazed. I did 5 perfect full range reps no problem. My hams must be strong or something because I thought these were supposed to be harder? Had a powerlifter watch my form and no problems with it. I thought I'd only be able to do a few partials but woohoo! Me have strong hams and butt. I am psyched because I know how good glute ham raises are for the hams, way better than single leg curls. I did feel alot of pressure in the hams which was good.

Cable Pullthroughs 120x1x8, 150x1x8

Standing calf raise 330x1x8, 345x1x6, 360x1x5, all strict full range

Hanging leg raise BW+2.5lbs held by feet 1x12+5 knee ups

Solid workout. Felt strong, got some good pointers on the GHR from a PL'er at the gym. Felt worked, but I walked out of the gym feeling strong with more in me. That's how I like to feel after a workout baby!

 

[Allon]

Ghetto, did I understand from your above post that you did about 10 sets of squats, each with just 1 rep? How does that effect you? I guess you are working on strength?

Regarding grip, I didn't read all of the above posts about it but I must say that I was discussing this last night with a freind of mine who is a trainer and we both agreed that grip almost the most important thing. Many exercises are limited by the power of your grip.

 

[ghettostudmuffin]

Ya, you're only as strong as what you can grip ie., pick up with your hands.

Actually I do about 15 warmup singles, then my working sets consist of 6 singles with the same weight. I think it works AWESOME for strength. So far of the methods I have used I think this is the best for building squat strength, but that just may be for me. I don't like anything over 3 reps for squats.

As a bonus it happens to build my quads like no other, but everyone responds differently and I can't guarantee other's would get good hypertrophy off squat singles.

And the singles obviously aren't max singles. I would estimate my max singles at about 30lbs more than what I do for 6 singles.

 

[ghettostudmuffin]

10-18-04

Chest DAy

Who doesn't like training chest. I have met very few lifters who don't enjoy training chest. Something about having big pecs you can bounce.

Barbell Bench-warmups, 165x10x3 solid
Dumbell bench 65's x1x10-11
Barbell Incline 130x1x12
Cable Flyes-60 per side, 1x10

Incline situp/crunch BW+35x1x10
Stability Ball crunch BW+25x1x25

Very good workout. Feel worked, but like I could go back and lift the weights I just lifted. Feel strong. Not tired, but I may nap anyhow.

Getting better and better at gauging how hard to push my sets to get progress, but not push so hard as to overly fatigue myself as I have a tendency to train balls out too much. Also getting better at gauging rest time between sets based on how I feel. Very happy with today's workout.

Went to the local supp store and the owner hasn't seen me in about 2 weeks and right off the bat he said I look like I've put on some good mass. MUSIC BABY MUSIC. You know what I mean.

Bodyweight 210lbs.

 

[ghettostudmuffin]

10-19-04

Back DAy

DB Stiff legged Deadlift, warmups-80's x1x15, hard set
Widegrip cable pulldown 140x1x12
dumbell row 62.5's x1x12
Barbell pullover 85x1x12
Close grip pulldown 150x7-8
barbell row 135x6
dumbell shrug 85's x1x20+
Leaning one arm DB shrugs 85x1x15+
Hammer shrugs 200x1x15-20
Cable row 140x1x15

Solid back workout. Felt a little pump in the lats. Was happy about that.

Weight was around 210.5lbs.

Good workout, felt strong. Feel fine after.

 

[JohnRobHolmes]

theres nothing that i like better than a killer workout, and then feeling like a million bucks after. unless i have sex after that of course.

 

[ghettostudmuffin]

10-21-04

Shoulders/arms day

Seated dumbell press 30's x1x27, 57.5's x1x7
L-laterals 25's x1x12-13
bent laterals 22.5's x1x12

DB's elbows out incline ext. 30's x1x14
close grip bench 130x1x14-15
Incline Alt. DB curls 25's x1x9-10
cambered bar curl 65x1x8-9
DB's elbows out ext. flat 30's x1x12-13
Skullcrusher's to chin 80x1x10-12
Wide grip BB curl 50x10
hammer curls 22.5's x1x13-14
cable pushdowns 100x1x5-110x5-120x5-130x6-8= 1 continous set or 21-23 reps total set

incline situp/crunch-higher notch BW+25x1x10
Cable crunch BW+70x1x25-30

Was very happy with the workout. Felt strong even though on Tuesday I tweaked my left shoulder a little doing BB pullovers(which I will not be doing anymore along with BHN's). The first dumbel set was to pump alot of blood and fluid into the shoulder to warm it up well. Technically set a PR with the 2nd set. TEchnically set PR's on every set today. I'm Superman. Ya baby, "believe it, or at least fake it" (Muhammad Ali). I like those cable crunches better than the ball crunches I've been doing so I'm gonna make them my 2nd main ab crunch exercise after the inclines. Got a nice pump in the very lower part of the tricep next to the elbow from the DB's elbows out extensions which I read about in an article by Dave Tate at T-nation. Great exercise. Another main stayer. MY ability to judge how hard to push each set is improving by the workout and I am feeling stronger after the wrokouts as well as stronger when I go to workout. I finding that fine line between enough and too much. Also getting good at not rushing between sets to fast. I have found teh pump stays whether or not I move hella fast between sets or chill, and moving really fast fatigues me. Also, I will N E V E R purposely train to failure or strain on a last impossible rep again. I am getting bigger and stronger than ever before at a faster rate with more volume, and less intensity, ie not going to failure. I am beginning to believe that training to momentary muscular failrue is not optimal or even wise for certain people, like me. I have a very strong constitution despite the fact I never get flu shots or take antibiotics. I RARELY get sick. I have a strong libido. But training to failure and straining very hard on moderate rep sets really fatigues me overall, and not in a good way. I much prefer to cut a set off on the last rep I know I can make, which is always a fairly hard rep, but doable, rather than strain until I feel like my eyes are bugging out trying to get that last magical growth stimulating rep. What a load of horse SHIT, for me it is. I think for some it may work great or work, but for others it just leads to fatigue and an inability to train with enough volume or frequency to make maximal strength and size gains. At least that's what it does for me. Lifting is facinating to me, and now that I'm old enough(24) and wise enough to really pay attention to my body, while still in my prime growth and strength potential years is a blessing because I am reaping the rewards. The SECRET to bodybuilding IMO. Find what wroks for you. Pay attention to your body and the way it feels and responds to different training methods, dietary habits, sleeping patterns etc. Oh wait, I forgot, lifters have been saying this since like FOREVER!

Train hard, Train Smart, Train YOURSELF.

 

[ghettostudmuffin]

10-22-04

LEG DAY BIATCH.

I love training legs. Probably because they are my naturally biggest and strongest bodypart.

Squat singles with 10lbs jumps from 95lbs-250x6x1 solid.

I seemed to be squatting a little more upright than my last workout. I attribute this to my hams and abs getting constantly stronger and able to bear the load rather than leaning more and needing the lower back to lift it. Very happy about that, although if I was gonna go for a max single I'd use a combo of some extra forward lean to get those few extra pounds, not that I lean too much anyway normally. ALso felt my hams contract a little more than normally while rising out of the bottom and I am VERY happy about that. It's the GHR for sure.

Glute/ham raise 3x5,4,4 was satisfied with the reps I got. Feel a strong sorta isometric contraction when doing these as well as your typical contraction. These definitely hit the hams ALOT harder than regular leg curls, at least to me. Will be a staple in my leg routine F O R E V E R.

CAlf Raise 330x5, 345x5, 360x5, 375x5, 390x5+ with stretches and held contractions

Hanging Leg Raise, feet go up about 45 degrees past parallel to floor, definite hip rotation towards the upper part which is good. I feel this exercise in the whole midsection, not just lower.
5 all the way up, 5 to parallel, 8 knee ups in 1 continuous set.

Very good workout. Felt strong during and after workout. No fatigue or minor tiredness. My hams will probably be screaming at me tomorrow.

Gonna try to get 450 grams protein ED this weekend and sleep 10 hours each day. I love the weekends. It's what keeps us sane or at least semi-sane in this insane world.

 

[TRUEsoldier]

awesome shit bro, its good to see somebody loves to work legs,

cuz I usually dont!!!

LOL

peace

 

[ghettostudmuffin]

HAHA! Thanks.