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BlondBomber
New member
Thanks, bro. 
BlondBomber's Training Log
- Thread starter BlondBomber
- Start date
BlondBomber
New member
Friday, September 3, 2004
Back
1. reverse-grip pulldowns
50X15, 100X8
150/170X2X8
2. wide-grip BB rows
135/185X2X6
3. DB rows
80/100X2X6
4. seated rows
150/170X2X8
5. narrow machine pulldowns
150/170X2X8
6. BB shrugs
135/225X2X8
7. back extensions
45X2X15
I was trying to focus on a good peak contraction all the motions, except shrugs, thus I didn't use my maximum weight. Now that I would reason to call myself an intermediate lifter, I want to make my reps count, and get maximum stimulation, rather than just repping out the most weight I can. I don't like shrugs, and my second set including a little too much body English.
I also have a new weight lifting equation:
no cardio+carbs at every meal=strength increase
I know this is elementary, but God damn, I feel so good now. I don't get any more aggressive tendencies in the gym, like thinking everyone is staring me down, and I just feel better.
Til' Monday.
Back
1. reverse-grip pulldowns
50X15, 100X8
150/170X2X8
2. wide-grip BB rows
135/185X2X6
3. DB rows
80/100X2X6
4. seated rows
150/170X2X8
5. narrow machine pulldowns
150/170X2X8
6. BB shrugs
135/225X2X8
7. back extensions
45X2X15
I was trying to focus on a good peak contraction all the motions, except shrugs, thus I didn't use my maximum weight. Now that I would reason to call myself an intermediate lifter, I want to make my reps count, and get maximum stimulation, rather than just repping out the most weight I can. I don't like shrugs, and my second set including a little too much body English.
I also have a new weight lifting equation:
no cardio+carbs at every meal=strength increase
I know this is elementary, but God damn, I feel so good now. I don't get any more aggressive tendencies in the gym, like thinking everyone is staring me down, and I just feel better.
Til' Monday.
BlondBomber
New member
Sunday, September 5, 2004
Chest/Biceps
1. bench press-
45/95X2X10, 135X1X6
185/225/245X3X6
245 is a bodybuilding PR rep for my bench. Hopefully 275 will be in the future soon.
2. incline DB press-
60/80X2X8
3. Hammer bench press-
90/180X2X8
4. neutral grip free motion pec deck-2X8
5. BB curls-
40/60/90X3X6
6. incline DB curls-
30X1X8, 35X1X7+1 alternate each arm
7. DB preacher curls-
20/25X2X8
8. heavy alternate hammer curls-
30/35X2X8
20 min. 4 mph treadmill
Chest/Biceps
1. bench press-
45/95X2X10, 135X1X6
185/225/245X3X6
245 is a bodybuilding PR rep for my bench. Hopefully 275 will be in the future soon.
2. incline DB press-
60/80X2X8
3. Hammer bench press-
90/180X2X8
4. neutral grip free motion pec deck-2X8
5. BB curls-
40/60/90X3X6
6. incline DB curls-
30X1X8, 35X1X7+1 alternate each arm
7. DB preacher curls-
20/25X2X8
8. heavy alternate hammer curls-
30/35X2X8
20 min. 4 mph treadmill
BlondBomber said:Sunday, September 5, 2004
Chest/Biceps
1. bench press-
45/95X2X10, 135X1X6
185/225/245X3X6
245 is a bodybuilding PR rep for my bench. Hopefully 275 will be in the future soon.
*snip*
7. DB preacher curls-
20/25X2X8
8. heavy alternate hammer curls-
30/35X2X8
20 min. 4 mph treadmill
ATTABOY!
Do plan on 275x6 soon. I know you got it in ya!And boy, those DB preachers are some tough motherfuckers, aren't they? I tried them not too long ago, and they really kicked my ass. After about a year and a half of DC training, my barbell curls have taken off; I'm using weights for strict reps that I probably couldn't lower under control in the past, LOL.
But those DB preachers...wow. I felt like a dork with them. I could also see how they might be dangerous with a lot of weight...I made a point to lower the DB all the way down, and the stretch felt a bit "iffy" if you know what I mean
So, be careful with those bastards!
BlondBomber
New member
275 for 6 good, clean reps with be a milestone for me!
And hell yeah, I started my first set with a 20 for the preachers cause I wanted to gauge the movement, and that shit was hard! Like you said, bro, I did them controlled and that shit burned!
I off to kill my legs, peace out!
And hell yeah, I started my first set with a 20 for the preachers cause I wanted to gauge the movement, and that shit was hard! Like you said, bro, I did them controlled and that shit burned!
I off to kill my legs, peace out!
BlondBomber
New member
Monday, September 6, 2004
Thighs
1. hack squats
sled/90X2X10
180X1X6
270/360/410X3X6 (only wraps)
2. leg press
450/630X2X8
3. leg ext.
8/10X2X8
4. walking DB lunges
20/40X2X16 paces each
Never done walking lunges, I will make each trip a round trip next week.
5. narrow-stance leg curls
3/7/9X3X8
6. seated leg curls
130/150X2X8
7. standing leg curls
30/40X2X8
I have increased the volume for both quads and hams, I really want to bring my legs up. Being 6'2'' gives me the same problems that Arnold had, basically I need some massive ass wheels and calves to look even above average. My calf are inserted high also, which makes 16 inch calves look like 14 inch calves.
Thought I would include mass diet also:
Meal 1:1 potato hashbrown, 5 eggs, 8 oz. oj
Meal 2: 3 whole-wheat tortillas, 3/4 lbs lean ground meat, 1 oz. cheese, veggies
Meal 3: 2 ready-made burritos, 1 can sardines
Meal 4: post-work-1 scoop protein, 1 banana mixed
Meal 5: 8 oz. steak, 1 bowl whole-wheat pasta w/margarine and parmesan cheese sprinkled, salad, 1 bowl Breyers low-carb ice cream
(Meal 6 before-bed-tuna salad (1 can)
I also drink about 10 liters of pure water a day, I also had a diet Rockstar before working out.
Thighs
1. hack squats
sled/90X2X10
180X1X6
270/360/410X3X6 (only wraps)
2. leg press
450/630X2X8
3. leg ext.
8/10X2X8
4. walking DB lunges
20/40X2X16 paces each
Never done walking lunges, I will make each trip a round trip next week.
5. narrow-stance leg curls
3/7/9X3X8
6. seated leg curls
130/150X2X8
7. standing leg curls
30/40X2X8
I have increased the volume for both quads and hams, I really want to bring my legs up. Being 6'2'' gives me the same problems that Arnold had, basically I need some massive ass wheels and calves to look even above average. My calf are inserted high also, which makes 16 inch calves look like 14 inch calves.
Thought I would include mass diet also:
Meal 1:1 potato hashbrown, 5 eggs, 8 oz. oj
Meal 2: 3 whole-wheat tortillas, 3/4 lbs lean ground meat, 1 oz. cheese, veggies
Meal 3: 2 ready-made burritos, 1 can sardines
Meal 4: post-work-1 scoop protein, 1 banana mixed
Meal 5: 8 oz. steak, 1 bowl whole-wheat pasta w/margarine and parmesan cheese sprinkled, salad, 1 bowl Breyers low-carb ice cream
(Meal 6
before-bed-tuna salad (1 can) I also drink about 10 liters of pure water a day, I also had a diet Rockstar before working out.
BlondBomber
New member
Tuesday, September 7, 2004
Meal 1: 1/2 c dry oats, 5 eggs, 4 pieces turkey bacon
Meal 2: rice bowl w/chicken (no sauce)
Meal 3: 1/2 lb lean ground meat, 2 whole-wheat tortillas, 1 low-carb, low-fat yogurt
Meal 4: can of sardines
Meal 5: 2 chicken breast, 1 bowl whole-wheat pasta w/margaine/parmesan cheese sprinkles, tab of bbq sauce, salad w/avocado/carb-free dressing, 1 big bowl of Breyers low-carb ice cream
(Meal 6: tuna salad)-before I go to bed
About 6-7 liters of water also.
I have to try and eat enough to bulk up, but being an endo-mesomorph, I have to watch my intake of simple sugars and saturated fats. To some this could be a diet, but for me, this a culinary heaven!
Meal 1: 1/2 c dry oats, 5 eggs, 4 pieces turkey bacon
Meal 2: rice bowl w/chicken (no sauce)
Meal 3: 1/2 lb lean ground meat, 2 whole-wheat tortillas, 1 low-carb, low-fat yogurt
Meal 4: can of sardines
Meal 5: 2 chicken breast, 1 bowl whole-wheat pasta w/margaine/parmesan cheese sprinkles, tab of bbq sauce, salad w/avocado/carb-free dressing, 1 big bowl of Breyers low-carb ice cream
(Meal 6: tuna salad)-before I go to bed
About 6-7 liters of water also.
I have to try and eat enough to bulk up, but being an endo-mesomorph, I have to watch my intake of simple sugars and saturated fats. To some this could be a diet, but for me, this a culinary heaven!
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BlondBomber
New member
Wednesday, September 9, 2004
Delts/Triceps
1. DB military press
20X15, 30X10
55X6, 70X6
2. one-arm strict side raises
20X8, 25X8
3. alternate neutral-grip front raises
25X8, 30X8
4. DB upright rows
25X8, 30X8
5. reverse machine flyes
90X8, 110X8
6. reverse-grip pushdowns
2X15, 4X10
6X8, 7X8
7. lying DB ext.
30X8, 40X8
8. one-arm overhead DB ext.
20X8, 25X8
One too many exercises for delts, never tried DB upright rows. They feel better for me because normal upright rows aggravate a tendon in my left hand. Reverse-grip pushdowns hurt my wrists, so in the future, I will just do them as a unilateral motion. Plus, 40X8 on DB ext. was sorta sloppy.
Meal 1: 5 eggs, 1/2 c dry oats, 4 pieces turkey bacon
Meal 2: rice bowl w/chicken (no sauce)
Meal 3: 1 scp protein powder, 1 banana (mixed)
Meal 4: 2 Jose Ole frozen burritos, 1 can sardines
Meal 5: 1/2 frozen pizza
Meal 6: 1/2 frozen pizza
Last three meals where pretty shitty, long day.
Delts/Triceps
1. DB military press
20X15, 30X10
55X6, 70X6
2. one-arm strict side raises
20X8, 25X8
3. alternate neutral-grip front raises
25X8, 30X8
4. DB upright rows
25X8, 30X8
5. reverse machine flyes
90X8, 110X8
6. reverse-grip pushdowns
2X15, 4X10
6X8, 7X8
7. lying DB ext.
30X8, 40X8
8. one-arm overhead DB ext.
20X8, 25X8
One too many exercises for delts, never tried DB upright rows. They feel better for me because normal upright rows aggravate a tendon in my left hand. Reverse-grip pushdowns hurt my wrists, so in the future, I will just do them as a unilateral motion. Plus, 40X8 on DB ext. was sorta sloppy.
Meal 1: 5 eggs, 1/2 c dry oats, 4 pieces turkey bacon
Meal 2: rice bowl w/chicken (no sauce)
Meal 3: 1 scp protein powder, 1 banana (mixed)
Meal 4: 2 Jose Ole frozen burritos, 1 can sardines
Meal 5: 1/2 frozen pizza
Meal 6: 1/2 frozen pizza
Last three meals where pretty shitty, long day.
BlondBomber
New member
1: 5 eggs, 1/2 c dry oatmeal, 4 pieces turkey bacon
2: rice bowl w/beans, carne asada, 1 oz cheese, veggies, salsa
3: 3 Jose Ole burritos, low-carb, low fat yogurt
4: 2 chicken breasts, 2 medium potatoes sauteed in olive oil, salad w/avocado, big bowl low-carb ice cream
5: 1 can tuna w/light mayo, 1 bag popcorn
(6 1 can sardines
2: rice bowl w/beans, carne asada, 1 oz cheese, veggies, salsa
3: 3 Jose Ole burritos, low-carb, low fat yogurt
4: 2 chicken breasts, 2 medium potatoes sauteed in olive oil, salad w/avocado, big bowl low-carb ice cream
5: 1 can tuna w/light mayo, 1 bag popcorn
(6
1 can sardines
BlondBomber
New member
Friday, September 10, 2004
Back/Calves
1. deadlifts
135/225X2X10, 315X3
put on belt
405/455X2X3
Last rep on 455 was to complete failure, iffy lockout. A PR, I guess.
2. neutral-grip pulldowns
80/110/140X3X8
3. reverse-grip BB rows
135/225X2X6
4. one-arm Hammer rows
90/115X2X8
5. cable rows
100/150X2X8 (last set was a Dorian set)
5. cheat machine shrugs
90/135X2X8
6. seated calf raises
90/180X2X12
7. calf raises
180/200X2X12
Wanted 475 for 3 reps, pissed, but fuck, its like I know that I'm strong, and all the other guys in the gym are flaming pussies, next to me, but I don't want to be stronger than jerk-off frat boys and geeks. I want to be repping 600 pounds, I guess it will come one day.
1: 5 eggs, 1/2 c dry oats, 4 pieces turkey bacon, coffee w/cream
2: chow-mein bowl w/ orange chicken, venti iced tea
3: 2 pieces albacore sashimi, 2 pieces salmon sashimi
4: 1 scp protein, 1 banana mixed
5: 1 lbs. lean ground meat, 2 small potatoes
6: 7 low-fat graham crackers, 1 big glass milk (desert)
Back/Calves
1. deadlifts
135/225X2X10, 315X3
put on belt
405/455X2X3
Last rep on 455 was to complete failure, iffy lockout. A PR, I guess.
2. neutral-grip pulldowns
80/110/140X3X8
3. reverse-grip BB rows
135/225X2X6
4. one-arm Hammer rows
90/115X2X8
5. cable rows
100/150X2X8 (last set was a Dorian set)
5. cheat machine shrugs
90/135X2X8
6. seated calf raises
90/180X2X12
7. calf raises
180/200X2X12
Wanted 475 for 3 reps, pissed, but fuck, its like I know that I'm strong, and all the other guys in the gym are flaming pussies, next to me, but I don't want to be stronger than jerk-off frat boys and geeks. I want to be repping 600 pounds, I guess it will come one day.
1: 5 eggs, 1/2 c dry oats, 4 pieces turkey bacon, coffee w/cream
2: chow-mein bowl w/ orange chicken, venti iced tea
3: 2 pieces albacore sashimi, 2 pieces salmon sashimi
4: 1 scp protein, 1 banana mixed
5: 1 lbs. lean ground meat, 2 small potatoes
6: 7 low-fat graham crackers, 1 big glass milk (desert)
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