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Thanks guys.
Let the bulking begin! Pwr_Machine's Training Log
- Thread starter pwr_machine
- Start date
pwr_machine
New member
Workout 2 - 9/8/03 (Week 6)
Back RPE = 14
Lat Pulldowns 120 x 12, 150 x 12, 180 x 12
Seated Lat Machine 115 x 12, 125 x 12, 140 x 12
DB Bent Rows 70 x 12, 60 x 12
Traps
Shrugs 315 x 5 x 5 x 5 (my lower back was really tight and I didn't want too much strain on it today)
Seated Hammer Shrugs 2 plates x 5 x 5 x 5
Triceps
Rope Pushdowns 60 x 8, 70 x 8, 80 x 8
Overhead Rope Extensions 60 x 8 x 8, 70 x 8
One Arm Reverse Pushdowns 35 x 8, 25 x 8 x 8
Excellent pump in triceps today!
Hams RPE = 14
Lying Leg Curls 100 x 12, 120 x 12, 130 x 12
Seated Leg Curls 140 x 12 x 12 x 12
Back RPE = 14
Lat Pulldowns 120 x 12, 150 x 12, 180 x 12
Seated Lat Machine 115 x 12, 125 x 12, 140 x 12
DB Bent Rows 70 x 12, 60 x 12
Traps
Shrugs 315 x 5 x 5 x 5 (my lower back was really tight and I didn't want too much strain on it today)
Seated Hammer Shrugs 2 plates x 5 x 5 x 5
Triceps
Rope Pushdowns 60 x 8, 70 x 8, 80 x 8
Overhead Rope Extensions 60 x 8 x 8, 70 x 8
One Arm Reverse Pushdowns 35 x 8, 25 x 8 x 8
Excellent pump in triceps today!
Hams RPE = 14
Lying Leg Curls 100 x 12, 120 x 12, 130 x 12
Seated Leg Curls 140 x 12 x 12 x 12
pwr_machine
New member
Thanks.Exodus said:
It's something the docs call degenerative disc disease. I have my ups and downs with it. All of the pain associated with it is in my lower back and thankfully not down either of my legs. My back is what swayed me away from powerlifting. Now, I can deal with from workout to workout.
pwr_machine
New member
Exodus said:
You bet!
ha ha ha........... prepare to be sore like you never imagined. but to also love it.
i told bigguns but i have limited resources.
3 tires....200/400/600
1 steel log
1 pair of thick handled farmers.
1 10 lb medicine ball
1 barbell
1 set of plates.
hopefully i will have some kegs and indian clubells by then too.
X
i told bigguns but i have limited resources.
3 tires....200/400/600
1 steel log
1 pair of thick handled farmers.
1 10 lb medicine ball
1 barbell
1 set of plates.
hopefully i will have some kegs and indian clubells by then too.
X
pwr_machine
New member
Exodus said:
Sounds fun!
pwr_machine
New member
Degree of muslce soreness on a scale of 1-10 using the VAS as described earlier
Following quads on 9-7-03
12-hr = .5
24-hr = 0
36-hr = 0
48-hr = 0
Following chest on 9-7-03
12-hr = 1.0
24-hr = 1.25
36-hr = 1.5
48-hr = 1.0
Following back on 9-8-03
12-hr = .5
24-hr = .75
36-hr = .5
48-hr = 0
Following hams on 9-8-03
12-hr = .5
24-hr = 1.0
36-hr = .5
48-hr = 0
Following quads on 9-7-03
12-hr = .5
24-hr = 0
36-hr = 0
48-hr = 0
Following chest on 9-7-03
12-hr = 1.0
24-hr = 1.25
36-hr = 1.5
48-hr = 1.0
Following back on 9-8-03
12-hr = .5
24-hr = .75
36-hr = .5
48-hr = 0
Following hams on 9-8-03
12-hr = .5
24-hr = 1.0
36-hr = .5
48-hr = 0
pwr_machine
New member
Workout 3 - 9/10/03 (Week 6)
Neck
Neck Raises 10/25 lbs 2 sets of 15 reps per side
Rotator Cuff
Band Exercises 2 sets of 15 reps per exercise
Forearms
Wrist Rolls 15 lbs 3 sets per side
Wrist Curls 12 lbs 3 sets of 10 per side
Calves
Seated Calf Raises 2 plates + 25 x 15 x 15 x 15 x 15 x 15 x 15
Neck
Neck Raises 10/25 lbs 2 sets of 15 reps per side
Rotator Cuff
Band Exercises 2 sets of 15 reps per exercise
Forearms
Wrist Rolls 15 lbs 3 sets per side
Wrist Curls 12 lbs 3 sets of 10 per side
Calves
Seated Calf Raises 2 plates + 25 x 15 x 15 x 15 x 15 x 15 x 15
