Let the bulking begin! Pwr_Machine's Training Log

[pwr_machine]

Workout 1 - 8/17/03 (Week 3)

Quads RPE = 14
DB Lunges 20 x 12, 40 x 12 x 12
Hack Squats 2 1/4 wheels x 12 x 12 x 12 (quads were on fire!)
BB Step-Ups 45 x 12, 65 x 12 x 12

Chest RPE = 15
Bench Presses 265 x 5, 295 x 5, 315 x 5, 225 x 5

My form on bench was excellent until 315. I was extremely shaky trying to keep my elbows slightly tucked.

DB Incline Presses 90 x 5, 100 x 5 x 5, 110 x 4

Biceps
Standing Cable Curls 50 x 8, 60 x 8, 75 x 8, 80 x 8
Hammer Curls 35 x 8, 40 x 8, 45 x 8
DB Curls 35 x 8, 40 x 8 x 8

Shoulders
Side Raises 25 x 12 x 12 x 12
Face Pulls 40 x 12 x 12, 35 x 12

Calves
Calf Presses 3 wheels x 15 x 15 x 15 x 15 x 15 x 15

 

[pwr_machine]

I'm confused.

Louden, you're trying to guess my workout, right?

 

[louden_swain]

Louden, you're trying to guess my workout, right?

Actually, I was trying to develop one for you .

 

[pwr_machine]

Actually, I was trying to develop one for you .

Looks good. However, I do quads and hamstrings separately.

 

[louden_swain]

Looks good. However, I do quads and hamstrings separately.

I am just giving you a rough time.

Everything is solid as always. . . .

I am up for devastation here in 2.5 hours. . . .for now more progress on the lit review.

 

[pwr_machine]

Workout 2 - 8/18/03 (Week 3)

Back RPE = 13
Lat Pulldowns 140 x 5, 180 x 5, 200 x 5
Seated Rows 150 x 5, 190 x 5, 210 x 5
Close Grip Pull-Ups BW x 5 x 5 x 5

Traps
Shrugs 315 x 8 x 8, 365 x 8
DB Shrugs 100 x 8, 110 x 8, 120 x 8

Triceps
Rope Pushdowns 50 x 12, 60 x 12, 65 x 12
Lying Rope Extensions 60 x 12 x 12 x 12
DB Kickbacks 15 x 12 x 12 x 12

Hams RPE = 12
Lying Leg Curls 100 x 5, 130 x 5, 150 x 5 x 5 x 5 x 5

 

[IronLion]

I have read some articles by Charles Poliquin posted by CCJ about hamstring imbalance and correcting it. One of the things he recommends and I have tried and feel a big difference is when training the hamstrings as flexors of the knee, ie. hamstring curls change your foot angles to isolate and target the weaker of the hamstring muscles. This seems to me to have a good place in a bb routine as it allows you to really focus on the different parts of the hamstring. For example I have been doing a lot of hamstring curls with my heels out and toes in because my biceps femoralis was overdeveloped. I can feel a huge difference in strength and muscle control when I do this, I am much less coordinated and weak this way. It seems to have fixed the problem with my pulling hamstrings and I feel like my hamstrings are actually responding well, although the last thing I need is bigger hamstrings...lol

 

[pwr_machine]

I have read some articles by Charles Poliquin posted by CCJ about hamstring imbalance and correcting it.

I'll have to dig up those articles and check it out. Thanks.

 

[revexrevex]

http://www.charlespoliquin.net/articles/hamstrings.html
http://www.charlespoliquin.net/articles/hamstrings-two.html

 

[pwr_machine]

http://www.charlespoliquin.net/articles/hamstrings.html
http://www.charlespoliquin.net/articles/hamstrings-two.html

Wow, thanks!