Let the bulking begin! Pwr_Machine's Training Log

[louden_swain]

pwr_machine,

Hang in there. . if you have sore knees. . I am willing to bet its patella tendonitis. . I have battled this recently.

I bet that the hack squats are responsible for this.

You will be fine.

Keep training hard!!

 

[thebrute]

pwr_machine,

Hang in there. . if you have sore knees. . I am willing to bet its patella tendonitis. . I have battled this recently.

I bet that the hack squats are responsible for this.

You will be fine.

Keep training hard!!

i do remember having the same problem earlier this year when i tried to go deep on hack squats and a shootin pain occured in my right knee....and they said full squats were dangerous...!!!
tb

 

[pwr_machine]

Week 1 - Calves, Forearms, Neck, and Rotator Cuff - 10/10/03

Neck
Neck Raises 10/25 lbs 3 sets of 15 reps per side

Rotator Cuff
DB Exercises 2 sets of 15 reps per exercise

Forearms
Wrist Rolls 20 lbs 3 sets per side
Wrist Curls 12 lbs 3 sets of 10 per side

Calves
Seated Calf Raises 2 plates x 20 x 20 x 20
Standing Calf Raises 100 x 20 x 20 x 20

 

[pwr_machine]

Week 2 - Chest, Triceps, and Shoulders - 10/11/03

Bench Presses 225 x 5, 275 x 5, 295 x 5, 315 x 4 + 1

Bench is going ok. I'm doing a much better job of staying tight and keeping my elbows tucked. I'm a little disappointed that the weight isn't moving as fast as it used to. I'll be patient and give it time.

4-Board Presses 315 x 3, 345 x 2, 365 x 1
5-Board Presses 375 x 1
3" Pin Presses 315 x 3, 335 x 1 x 1
Rolling DB Extensions 40 x 10 x 10
Front/Side Raises Superset 20 x 10 x 10

 

[pwr_machine]

I changed my workout around a bit.

Saturday
Chest, Triceps, and Shoulders

Sunday
Off

Monday
Off

Tuesday
Back, Biceps, and Traps

Wednesday
Legs and Calves

Thursday
Off

Friday
Neck, Rotator Cuff, Forearms, and Calves

That allows me to train bench and traps with Bigguns15. I also want to find a day to focus on abs.

 

[pwr_machine]

Week 2 - Back and Biceps - 10/14/03

Bent Rows 135 x 5, 185 x 5, 205 x 5, 225 x 5

I would have done another set, but I did not have my straps with me this morning. Oh yeah, I have a sprained finger and that's why straps would have been helpful today.

DB Bent Rows 80 x 10, 90 x 10
Seated Rows 150 x 10, 200 x 10

Standing Cable Curls 100 x 5, 130 x 5, 165 x 5, 175 x 5

Started to get that shin splint feeling in my forearms so I moved on to hammer curls.

Hammer Curls 45 x 10, 50 x 10, 55 x 10

 

[longarms]

PM & gang,
Stupid question.

On your 5x5s, do you stay at the same weight? I've seen others say they're doing 5x5, but they are vaying weight for 5 sets. I've never counted warmups, so my 5x5 was all with 225, etc.
Just a clarification.

PS.
Can I be a Beccaholic too?

 

[pwr_machine]

PM & gang,
Stupid question.

On your 5x5s, do you stay at the same weight? I've seen others say they're doing 5x5, but they are vaying weight for 5 sets. I've never counted warmups, so my 5x5 was all with 225, etc.
Just a clarification.

PS.
Can I be a Beccaholic too?

I normally wouldn't include my warm-ups, but I've been battling a few nagging injuries so it's easiest for me to keep the volume down and continue training. Believe me, I would much rather have 5 HEAVY sets!

And welcome to Beccaholics Anonymous.

 

[longarms]

5x5 on deads REALLY whips my butt! It's not as taxing overall for me on bench. I've been sticking with 5 sets of 3 for squats lately, & really like that.

Thanks, PM

 

[pwr_machine]

Week 2 - Traps - 10/15/03

Trap Bar Shrugs 45 x 50, 135 x 30, 225 x 20, 275 x 10
DB Shrugs 100 x 20 x 10

I needed quick workout and I accomplished just that.