BlondBomber's Training Log

[BlondBomber]

Sunday, August 8, 2004
Back/Calves/Abs
1. deadlifts- 95/135/225X3X10, 315X1X3, 405/495/515X3X1
2. BB rows-135/185/225X3X6
3. narrow pulldowns-150/160/170X3X8
4. palms-out machine shrugs-135/180/225X3X8
5. calf machine raises-160/180/200X3X12
6. weighted decline sit-ups-45X3X15

I wanted to see how much I could deadlifts after losing about 25 pounds of honest fat. Started no-carb diet at about 245 and I got down to 215. First workout after eating a carb breakfast, a 15 lbs. pound PR for me. My best was a contest 501.5 when I was 18 and competed at 198 lbs.

Monday, August 9, 2004
Chest/Biceps/Forearms
1. flat Hammer press-bar/50X2X10, 90/140/180/230X4X8
2. incline Hammer press-90/140/180X3X8
3. decline Hammer press-90/180X2X8
4. free-motion machine flyes-whateverX2X8
5. EZ-BB curls-barX10, 45/75/85X3X8
6. alternate DB curls-30/35X2X8
7. Hammer preacher curls-45/70X2X8
8. shortBB reverse curls-45/55X2X12

Trained at a LA Fitness where my friend works and figured I would try a little different chest routine. I had a lot more energy because of the change in my diet, so I felt like I was stronger, but everyone feels stronger when using machines. I'll go back to a free-weight dominate workout next week, not sore today and using all machines makes me feel like a lil' bitch. Anyways, biceps workout was off a little, but there is always next week.

 

[BlondBomber]

August 11, 2004
Thighs/Glutes
1. bench squats (parallel at my height (6'2''))
45/95/135X3X10,
225X3,
put on belt
315/365X2X3,
405X2, I wanted 3 reps, but having not trained this heavy in 2 months, and the lack of a spotter, I decided to stop
2. leg press-12plates/16platesX2X6
3. Hammer leg ext.-135/160X2X8
4. seated leg curls-90/110/130X3X8
5. prone leg curls-110/130X2X8
6. DB set-ups-30/50X2X8
20 min. level 3 Life Fitness bike
It felt good to train heavy again, that and eating carbs before training. Included the cardio to keep up some conditioning.

 

[BlondBomber]

August 12, 2004
Delts/Triceps
1. standing military press
45/65/95X3X10
115/135X2X6
165X3
I wanted to push press another 3 reps, but the bar hit my chin on the 4th rep, so I stopped
2. Arnold press
40/60X2X6
3. lateral raises
15/25X2X8
4. bent-over raises
20/25X2X8
5. close-grip rack lockouts
45/95/135X3X10
225/275X2X6
6. incline French presses
45/75X2X8
7. rope pushdowns
whateverX2X8

I did too many warm-up sets for military press today. Fuck, I don't like training delts. Anyways, good mornings on Sunday, so I have something to look forward to.

 

[BlondBomber]

Sunday, August 15, 2004

A.M.: 20 min. bike

P.M.: Back/Calves/Abs
1. shoulder-width stance full-ROM good mornings
45/95/135X3X10
put on belt
225/275/315/365X4X3
315 was a hard set, but I knew that I had 365 for 3 in me. I started to see stars after the second rep of 365, so I knew that set was it. My lower-back was sore after 315, and then after 365 it was hard to finish my back workout.
2. Hammer pulldowns-90/180/270X3X8
3. supported T-bar rows-90/135X2X8
Took a piss.
4. wide-grip BB shrugs-135/225X2X8
5. standing calf raises-160/180/200X3X12
6. seated calf raises-50/90/110X3X12
7. standing rope crunches-7/8/9X3X15

Fucking beat, I'm off to eat.

 

[BlondBomber]

Tuesday, August 17, 2004
Chest/Biceps
1. ultra-wide grip bench press
45/95X2X10
135/205/225X3X6
2. incline DB presses
50X8, 75X6
3. flat DB flyes
35/40X2X8
4. wide Hammer press
180/200X2X8
5. wide-grip BB curls
25X10
45/75/95X3X6
6. incline DB curls
35X8, 40X6
7. hammer curls
20/30X2X8
8. one-arm cable curls
4/6X2X8
30 min. bike

I am actually probably one of the only guys that lifts weights that doesn't like training chest. I hate having to ask for spotters, plus presses are my weakest lifts. God damn it, why can't deadlifts just by the only exercise that I would ever have to do?
Anyways, my bench strength is pretty much the same as when I was heavier, so at least that's good.
Back on a low-carb diet again, just can't stand the thought of gaining fat.
At least I can look forward to squatting on Thurs. Peace.

 

[BlondBomber]

Thursday, August 19, 2004
Delts/Tri's/Abs
1. standing behind-the-neck presses
45X2X10
95/115X2X8
135X1X5
I was reading an old Muscle & Fitness, and it had a shoulder training feature with Amhad Haidar, and he was doing these, so I figured that I would give them a try. They are a lot harder than normal front presses, as it is obvious with the weight I used!
2. one-arm neutral-grip DB presses
40/50X2X8
3. lateral raises (arms at side)
15/20X2X8
4. reverse pec-deck
90/110X2X8
5. short bar pushdowns
50/80X2X15
120/130X2X8
6. incline BB ext.
45/75X2X8
7. Hammer dip press
90/180X2X8
8. hanging leg raises-3X10
9. ball crunches-3X20
treadmill
2.5 min. 3mph/20 min 5 mph/2.5 min 3 mph

 

[it stars sAddam]

You would probably be better off doing military press rather than behind the necks. Much safer and easier on the joints.

 

[BlondBomber]

Yeah, behind the neck movements are probably not the best shoulder builders for me. I don't have a workout partner, so like on my last set, there is no way that I can be spotted, and cheat reps are out of the quesiton.

 

[BlondBomber]

Thursday, August 26, 2004
Arms
1. pinky-on-ring rack lockouts
45/95/135X3X10
225/275X2X3
315/365X2X1 (PR)
385/375X2Xjack shit!
2. incline short BB ext.
25/45/75/95X4X10
3. Hammer dip press
90/180/230X3X10
4. short BB curls
25/45/75/85X4X10
5. alternate DB curls
30/35X2X10
6. Hammer curls
20/30X2X10

I was in Santa Monica/Catalina Island Sunday through Thursday, so I took a bit of break from training. My diet was okay, but those of you who travel for a living, you know how it is harder to eat cleaner on the road.
Anyways, the break was good for me because 365 is a massive lockout PR for myself, 315 even surprised me. I rested the normal 2-3 min. between the rack sets, but cut the assistant work to just a minutes break. I think that I'm going to try 90 seconds next workout, I feel 60 seconds was just too fast.

 

[guldukat]

I am actually probably one of the only guys that lifts weights that doesn't like training chest. I hate having to ask for spotters, plus presses are my weakest lifts. God damn it, why can't deadlifts just by the only exercise that I would ever have to do?

Don't be too hard on yourself. Most guys I see can only rep 2 wheels with very ugly, ass so high in the air you could fit a monster truck tire between them and the bench, McDonald's arch, rebound off the chest-style form. And they couldn't even touch 515+ in a deadlift

I am curious, though: why are you using an ultra-wide grip? And what's your sticking point on bench? Finally, if asking for a spotter is a concern, why don't you try doing bench presses in the power rack?