BlondBomber's Training Log

[BlondBomber]

My sticking point on bench is normally the bottom. I know that this means that I need to do lat work, but my back is my strongest bodypart. I am trying to get my raw bench up now, and I think that the bottom is a problem for me because when I powerlifted in the past, I worked a Westside template geared towards a shirted bench, thus developing my lockout strength to be much greater than my full ROM bench. I think that I just need to start to go heavy on some raw benches.

 

[BlondBomber]

Friday,August 27, 2004
Legs
1. squats-
45/95/135X3X10
225X5
put on belt
275/315X2X5
Once again, wtf, 315X5. After my last set, I was "fuck it." I decided to forgo leg presses and leg ext. and get into some pullthroughs.
2. pullthroughs-
stack(it says 150?)/stack+25/stack+45/stack+45+25X4X10
3. back ext.-
45X3X10
4. standing calf raises-
180/200/220X3X12
5. side bends-
70X3X15

Since my weight fluctuates between 215-220, I figure now I can let-up on some of the asssistant work and try and get my maxes up. I want my eventual goals to be a 600 pound meet-performed deadlift, 315 raw bench and a 500 pound squat at 220.

 

[BlondBomber]

Monday, August 30, 2004

Okay, Friday was just an off day for me. Whenever I feel like a pussy when I am squatting, I always think that if I go back to powerlifting purely, that I will some how feel better. It's the whole "grass is greener" shit, both sports have their challenges, so I got back on the bodybuilding horse today.

Chest/Biceps
1. incline bench (illegal wide grip/high chest)-
45/95X2X10
136/185/205X3X6
2. flat bench(illegal wide grip/high chest)-
185X6, 225X5+1 spotted rep
The kid giving me a lift off on 225 was sloppy so I had to adjust, and I contribute this to me not pressing 225 for 6, whatever.
3. low-incline DB flyes-
30/35X2X8
4. cable crossovers-
70/80X2X8
5. strict BB curls-
30/60/80X3X8
6. incline DB curls-
30X8, 35X7+1 alternate cheat each arm
7. one-arm cable curls-
3/5X2X8
8. reverse BB curls-
45/60X2X8

30 min. stair stepper

God damn, was I tired today. First day of new sememster, meaning I have to get up early, commute, walk around all day, and the shit that goes with going to school. Well, I guess the summer had to end. The one good thing about the gym being busy is that it is easier to get a spot. Later.

 

[TRUEsoldier]

whats your stats bro? experience with working out, etc? and yea whats up with the ultra wide grip, maybe you are having rotator problems, cuz your goin so wide, and that is what has messed my bench up pretty bad! I am to lazy to actually break down your whole routine, but it seems lik eyou work out alot during the week!!! and do you do cardio right after your work out??

but awesome shit bro, good to see your routine

 

[BlondBomber]

My stats:
20 year old white male
6'2'', 217 this morning

I started my weighlifting career as a powerlifter. My mentor is an
Elite status powerlifter, and I did compete in high school (2002 California/National APF champion at 18@198lbs.) I have been lifting on and off since I was 14 and half.

I bench with a ultra wide grip because I have long ass arms. I also want to stimulate more of my chest and less of my delts and triceps. Because I used a modified Westside template for a couple of years (which is the majority of lifting career), my triceps are well developed, but my chest is lagging.

I hit every muscle group just once a week.
Mon.-chest/bi's/cardio
Tues.-legs/cardio
Thurs.-delts/tri's/cardio
Fri.-back/abs/cardio

I just changed my back and leg days. And, yes, I do cardio right after working out. I commute about 45 minutes to SDSU where I workout.

Thanks for the feedback.

 

[TRUEsoldier]

My stats:
20 year old white male
6'2'', 217 this morning

I started my weighlifting career as a powerlifter. My mentor is an
Elite status powerlifter, and I did compete in high school (2002 California/National APF champion at 18@198lbs.) I have been lifting on and off since I was 14 and half.

I bench with a ultra wide grip because I have long ass arms. I also want to stimulate more of my chest and less of my delts and triceps. Because I used a modified Westside template for a couple of years (which is the majority of lifting career), my triceps are well developed, but my chest is lagging.

I hit every muscle group just once a week.
Mon.-chest/bi's/cardio
Tues.-legs/cardio
Thurs.-delts/tri's/cardio
Fri.-back/abs/cardio

I just changed my back and leg days. And, yes, I do cardio right after working out. I commute about 45 minutes to SDSU where I workout.

Thanks for the feedback.

Hey bro, thats awesome shit man, but with all I have learned one of the biggest NO-NO's is to do cardio immidiatly after working out!!! I have also been told that a really wide grip can put alot of pressure on your rotators, so be careful. But good shit bro, and good luck with your goals!?

Peace

 

[BlondBomber]

Thanks for your feedback. I would do cardio in the morning is I lived by my gym, or had my own treadmill or bike, but I have to schedule my lifting around my classes. Thanks, bro.

 

[BlondBomber]

Tuesday, August 31, 2004
Legs
1. raw squats-
(45/95/135X3X10)
185/225/245X3X8
2. wide stance leg press-
450/540X2X8
3. Hammer leg ext.-
70/90X2X8
4. leg curls-
(2p)
5p/7pX2X8
5. pullthroughs-
stack(150)/stack+45X2X8
6. standing calf raises-
180/200X2X12
7. seated calf raises-
90/110X2X12
8. 30 min. treadmill@4 mph

I am still adjusting to getting up early in the AM and going to school all day. My rep endurance, especially my lower body, sucks, plus I am used to at least wearing a belt. Just a weakness that I need to bring up I guess.
I must say, working out at the Rec Center at SDSU sure does provide some motivation. I think that I do cardio just to look at all the T&A in the fucking gym. And with the freshman having just moved in, there's an influx of the just barely legal ass too. Damn!

 

[BlondBomber]

Thursday, August 2, 2004
Delts/Triceps
1. seated paused pin presses-
45/45X2X10
95/115X2X6
135/155X2X6
2. standing DB front raises-
20/30X2X8
2. side raises-
20/25X2X8
4. upright rows-
65/95X2X8
5. rope pushdowns-
2X15
6X2X8
6. standing DB ext.-
60/70X2X8
7. one-arm pushdowns-
3/4X2X8

Pretty good workout. I have never done both two-arm DB front raises or upright rows. I think I can handle a little more weight on the upright rows, but I just wanted to play it safe the first time. Triceps workout was okay, I probably will stick to reverse one-arm pushdowns, I didn't like the position of my had on the normal ones. No cardio, I probably walked 2 miles today at school, and its not a flat campus! Also, including three carbs meals a day, I probably will also start using creatine/glutamine. Off to read!

 

[WalkingBeast]

Welcome to the boards brother!! Looking solid!! Great to see you starting a journal! Keep KILLING that shit!!