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The Beast's Training Journal!
- Thread starter WalkingBeast
- Start date
Tweakle said:
awesome, about time too... you must be psyked over that. Doesn't look like you've lost too much strength either, nothing that can't be built back in a few weeks.
told you those hammer machines were the shit
ThanX brother!! Im glad I can even contract my back now. Seems to be healing up. I like those hammers alot for chest. Hows your training been? ThanX for the encouragement!
Tweakle
New member
Kinda slacked off over the last few weeks unfortunately due to personal issues (work going shit, split with my gf etc... yes I can hear the violins playing as I type)
The kick in the ass I needed to get me back was was joining a true hardcore & it's an awesome place to train
http://www.muscleworksgym.co.uk/
some proper monsters there, trust me.
How'd you like the Hammer Wide? If I was only allowed one chest exercise I think I'd pick that, it kicks so much ass. Unfortunately the only place I know near me that has it is a gay gym! lol.
The kick in the ass I needed to get me back was was joining a true hardcore & it's an awesome place to train
http://www.muscleworksgym.co.uk/
some proper monsters there, trust me.
How'd you like the Hammer Wide? If I was only allowed one chest exercise I think I'd pick that, it kicks so much ass. Unfortunately the only place I know near me that has it is a gay gym! lol.
Tweakle said:Kinda slacked off over the last few weeks unfortunately due to personal issues (work going shit, split with my gf etc... yes I can hear the violins playing as I type)
The kick in the ass I needed to get me back was was joining a true hardcore & it's an awesome place to train
http://www.muscleworksgym.co.uk/
some proper monsters there, trust me.
How'd you like the Hammer Wide? If I was only allowed one chest exercise I think I'd pick that, it kicks so much ass. Unfortunately the only place I know near me that has it is a gay gym! lol.
I know how that is brother. Sometimes life fuckin drains you! One fucked up thing after another, piling on. That gym looks awesome! Im in a Gold's Gym, but its like a family gym. Its changing into a larger 40,000 square foot facility, so thatll be nice. Its got all the equipment I need anyway, but I got to generate my own hardcore atmosphere! I got Korn or Pantera blasting on my headphones, chalk all over the place, screaming, dropping weights, punching metal plates, walking around like a rabid beast. I love it. I feed off the negativity. The hammer wide is my favorite Hammer Strength machine for chest. Its awesome. Get an awesome contraction and stretch on that machine. haha I like the free weights best anyway. But when your working around an injury the hammers are great.
Tweakle said:
Where's the "LOL" smilie?
I like the Hammer Wide too.
I must admit, though, my mind fails me at times: the thing gets a bit scary with 4 and a half or 5 plates a side. Even at 4.5, I felt like my clavicle was about to pop!
What I wouldn't give to be back to those weights, though. With this right side nerve pinch or whatever it is, my right delt, pec and/or triceps just don't want to "fire" properly.
It makes for a hilarious-looking dip, the left side shooting up while the right lags...not something you'd want to do with any kind of weight!
LOL.
guldukat said:
Where's the "LOL" smilie?
I like the Hammer Wide too.
I must admit, though, my mind fails me at times: the thing gets a bit scary with 4 and a half or 5 plates a side. Even at 4.5, I felt like my clavicle was about to pop!
What I wouldn't give to be back to those weights, though. With this right side nerve pinch or whatever it is, my right delt, pec and/or triceps just don't want to "fire" properly.
It makes for a hilarious-looking dip, the left side shooting up while the right lags...not something you'd want to do with any kind of weight!
Sorry to hear that brother. What type of injury? Im sure youll recover before long and be back at full intensity. I thought my back was never going to heal sometimes, and now Im nearly back.
Best of luck on your recovery!
WalkingBeast said:
Thanks much bro
I'm not sure what the injury really is, which is the frustrating part! At first, I was stiff in the lower traps. The pain worked its way out toward the right lat or somewhere "under." When I bent over to soak my beard in the bathroom sink, it felt like a pull or horrible cramp.
Oddly enough, when the pain went away, weakness crept in.
I do three pec exercises in rotation, and they were all at about half my normal reps. Then when dips came around, they were laughably bad.
Well, almost
I'm not amused! I am not incredibly strong by any means, so any loss is unacceptable. I was hoping to get back to 4 plates and a quarter/side on that Wide Chest for reps, and this puts a damper on that...for now! I want MORE, damn it!
Ah, I'll figure it out. Not having medical insurance might make this little odyssey...tough, but I'll pull through!
I'm pleased you're recovering nicely, though. That's all the more incentive for me to get back on track
Tweakle said:
I forgot to say, that black fellow on the left of the second pic is super-jacked. Is he a top amateur?
Sweet looking gym in any event. My Gold's is a bit much of a family place like Walking Beast's...I'd love to find a good, hard-core, train or fucking die-type place around here.
Tweakle
New member
that's Brian Buchanan, Mr universe & the guy's stood in Mr Olympia lineups. Looks awesome doesn't he? One day I'll have to grow the cojones to talk to the pros who train there
Sorry to hear about the injury, I had an SC ligament strain that totally ruined my dipping and benching for months. Nasty stuff. Hopefully yours won't take as long to clear up, but I hear you on the hammer wide... the stretch at the bottom is so extreme I can feel my sternum opening up like a chestburster's about to pop out of it.. the poundage I can push on it makes it worthwhile, I have a 335 flat bench but I'm pushing 5.5 a side x 6 on the wide so it doesn't really correlate to free weights but I'm happy with the ego boost I get from it
Sorry to hear about the injury, I had an SC ligament strain that totally ruined my dipping and benching for months. Nasty stuff. Hopefully yours won't take as long to clear up, but I hear you on the hammer wide... the stretch at the bottom is so extreme I can feel my sternum opening up like a chestburster's about to pop out of it.. the poundage I can push on it makes it worthwhile, I have a 335 flat bench but I'm pushing 5.5 a side x 6 on the wide so it doesn't really correlate to free weights but I'm happy with the ego boost I get from it
That sucks Guld. I wish you the best in your recovery!
Damn tweak, you look like you got more then 335 in you!
TRAIN OR FUCKIN DIE!!!!!! Check out this link if ya get the chance, I had a little fun.
http://boards.elitefitness.com/forum/usercp.php?s=
Damn tweak, you look like you got more then 335 in you!
TRAIN OR FUCKIN DIE!!!!!! Check out this link if ya get the chance, I had a little fun.
http://boards.elitefitness.com/forum/usercp.php?s=
Thanks much, guys. I'm about speechless--a first--at the good wishes!
5.5/side on the Wide is awesome, Tweakle. Wow. You've got me very soundly whipped there...I'm not sure ours will even HOLD 5 45s and a 25 per side! At 5, ours is pretty much maxed out--and so was I, for that matter, at that weight when I was all healthy, LOL.
So that's Brian Buchanan?! Darn. I didn't recognize him, and I've long admired his physique (D'oH!). That tiny waist, those freaky arms...he's never really gotten the recognition he deserves in any pro organization. Some said his wheels weren't up to his upper body, but they still looked damn good to me...
5.5/side on the Wide is awesome, Tweakle. Wow. You've got me very soundly whipped there...I'm not sure ours will even HOLD 5 45s and a 25 per side! At 5, ours is pretty much maxed out--and so was I, for that matter, at that weight when I was all healthy, LOL.
So that's Brian Buchanan?! Darn. I didn't recognize him, and I've long admired his physique (D'oH!). That tiny waist, those freaky arms...he's never really gotten the recognition he deserves in any pro organization. Some said his wheels weren't up to his upper body, but they still looked damn good to me...
Lord_Suston
New member
Nice to see the BEAST is BAck!!!!
for a guy who worried about strength loss I think you are doing just fine
for a guy who worried about strength loss I think you are doing just fine
guldukat said:
I wouldnt expect anything less from Tweakle! Hes an inspirational brother. As is Guldukat and Lord Suston. You guys all fire me the fuck up!!!!! Those strongmen events are sick by the way. Awesome shit!
Lord_Suston said:
ThanX brother!!!! I was pretty sure it would take some months to get back. But it looks like Im alot closer then expected. Well see where Im at when I get a real chance to test my benches again without worrying about the pain. ThanX again brother!!!!!!!!
guldukat said:
Heh...that's what I was thinking, too
ThanX brother!!!!! Its always much appreciated!!!! Here is one of the original visions of The Beast..hahahahaha Im working on bringing it into the real world and amplifying it! 
1-15-04 Thursday Chest, Lower back, Abs
So much for getting my strength back so soon. haha Today was a fucked up workout. I didnt even write down the sets and reps, cuz it just pissed me the fuck off. I started with 135 on flat bench for 20 as a warm-up. Then 225 for 12 and was already feeling pain in my upper back, right side. So I went to the HS Wide Chest Machine. Did about 6 sets on there...Something like this:
(Plate=45lbs)
2 plates for 20
4 plates for 15
2 and a quarter per side for 15
6 plates for 12
8 plates for 7 (4 plates per side)
2 and a quarter per side for 17 and a negative at the end
Then I finished off with 4-6 sets of cable flies and a set of 30 push-ups. On cable flies I went up to 130 per side at the highest for maybe 6 reps by that point. Then:
Weightless hyper extentions 2 sets of 15
Weighted kneeling ab crunches with rope attachment 4 sets of 190lbs for 15 reps
Thats it. Shitty workout. Just when I thought I was healing up. 225 even felt heavy. F U C K
So much for getting my strength back so soon. haha Today was a fucked up workout. I didnt even write down the sets and reps, cuz it just pissed me the fuck off. I started with 135 on flat bench for 20 as a warm-up. Then 225 for 12 and was already feeling pain in my upper back, right side. So I went to the HS Wide Chest Machine. Did about 6 sets on there...Something like this:
(Plate=45lbs)
2 plates for 20
4 plates for 15
2 and a quarter per side for 15
6 plates for 12
8 plates for 7 (4 plates per side)
2 and a quarter per side for 17 and a negative at the end
Then I finished off with 4-6 sets of cable flies and a set of 30 push-ups. On cable flies I went up to 130 per side at the highest for maybe 6 reps by that point. Then:
Weightless hyper extentions 2 sets of 15
Weighted kneeling ab crunches with rope attachment 4 sets of 190lbs for 15 reps
Thats it. Shitty workout. Just when I thought I was healing up. 225 even felt heavy. F U C K
1-16-04 Friday Triceps,Biceps,Lower back and Abs
For arm days its real difficult to record sets since Im all over the place. But I did remember the key sets and have a good estimate on the amount of sets I did. I started out with triceps (since thats my weak point) and did 5-7 sets of rope pulldowns on the cable apparatus. Reps were mostly between 12 and 15. Though I believe I ended with 190 for 8 reps. Then the V-bar attachment. I cant remember the exact number of sets there. Over 4. Then 3 sets of skull crushers on an incline bench. Going up to 120 for maybe 8 reps. Before that 90 for 12-15 reps and 110 for maybe 12 reps. Then went back for a finishing set of V-bar pulldowns with 130-140lbs for maybe 12 reps. Between 12-15 sets for triceps. Then for biceps I did atleast 12 sets, possibly more. The exercises I did were standing dumbell curls, seated dumbell curls, standing EZ curl bar curls , preacher curls, standing cable curls (double bicep style). The highlights of that workout were seated preacher curls with EZ curl bar with:
Preacher curls (freeweight):
140lbs for 16 reps
160lbs for 10 reps
160lbs for 10 reps (11 counting the assisted rep, which I usually dont bother memorizing.)
I also did a standing set with 160 for 5-6 reps only near the end. All my sets heavy and til failure.
Then to finish off I did Kneeling cable crunches for abs with 190lbs for 4 sets of 15 reps
Weightless hyper extentions for Lower back 2 sets of 15.
Weighed a light 186 also. I was fucking depressed yesterday so I had a drink after the gym and didnt eat, just went to sleep. So it was a bad eating day. One meal. The main reason my weight fluctuates, inconsistent eating habits and fucked up nerves. haha I may try doing legs tommorrow. Its been a long time since Ive given them thier own day. I will probabally train them differently this time around. No more 800lb leg presses for 52 reps. I vomitted after each workout (or dry heaved) but for what? So Ill try some different things.
For arm days its real difficult to record sets since Im all over the place. But I did remember the key sets and have a good estimate on the amount of sets I did. I started out with triceps (since thats my weak point) and did 5-7 sets of rope pulldowns on the cable apparatus. Reps were mostly between 12 and 15. Though I believe I ended with 190 for 8 reps. Then the V-bar attachment. I cant remember the exact number of sets there. Over 4. Then 3 sets of skull crushers on an incline bench. Going up to 120 for maybe 8 reps. Before that 90 for 12-15 reps and 110 for maybe 12 reps. Then went back for a finishing set of V-bar pulldowns with 130-140lbs for maybe 12 reps. Between 12-15 sets for triceps. Then for biceps I did atleast 12 sets, possibly more. The exercises I did were standing dumbell curls, seated dumbell curls, standing EZ curl bar curls , preacher curls, standing cable curls (double bicep style). The highlights of that workout were seated preacher curls with EZ curl bar with:
Preacher curls (freeweight):
140lbs for 16 reps
160lbs for 10 reps
160lbs for 10 reps (11 counting the assisted rep, which I usually dont bother memorizing.)
I also did a standing set with 160 for 5-6 reps only near the end. All my sets heavy and til failure.
Then to finish off I did Kneeling cable crunches for abs with 190lbs for 4 sets of 15 reps
Weightless hyper extentions for Lower back 2 sets of 15.
Weighed a light 186 also. I was fucking depressed yesterday so I had a drink after the gym and didnt eat, just went to sleep. So it was a bad eating day. One meal. The main reason my weight fluctuates, inconsistent eating habits and fucked up nerves. haha I may try doing legs tommorrow. Its been a long time since Ive given them thier own day. I will probabally train them differently this time around. No more 800lb leg presses for 52 reps. I vomitted after each workout (or dry heaved) but for what? So Ill try some different things.
nick338 said:
Anytime brother!!!! PM me when you get a chance. ThanX again!
1-17-04 Saturday Legs
I finally decided to train some legs again. Will give it a try. This time my routine will be different then before. Im going to start squatting if I continue training legs. I went real light today and just worked on getting the form down on squats. Tried to go pretty deep. Still feels awkward, but better then before. Heres what I did:
6 sets of Leg Extentions, up to 255lbs for 12 reps, everything else 12-15 reps
3 sets of seated calf raises. 45lbs til failure, 90lbs til failure and again 90lbs til failure. Didnt count reps.
And lastly I decided to try squats:
135x12-15
185x15
205x12
225x10
That was all. Already feel pretty sore since its been a while since Ive done any seperate work for legs. Would like to learn to squat well. Dont have any spotter, so will have to teach and spot myself for now.
I finally decided to train some legs again. Will give it a try. This time my routine will be different then before. Im going to start squatting if I continue training legs. I went real light today and just worked on getting the form down on squats. Tried to go pretty deep. Still feels awkward, but better then before. Heres what I did:
6 sets of Leg Extentions, up to 255lbs for 12 reps, everything else 12-15 reps
3 sets of seated calf raises. 45lbs til failure, 90lbs til failure and again 90lbs til failure. Didnt count reps.
And lastly I decided to try squats:
135x12-15
185x15
205x12
225x10
That was all. Already feel pretty sore since its been a while since Ive done any seperate work for legs. Would like to learn to squat well. Dont have any spotter, so will have to teach and spot myself for now.
1-18-04 Sunday Inclines and Shoulders
I attempted to do inclines today. Didnt workout well. Warmed up with 135x20, then went up to 225 and only did it twice, due to pain in my upper back (right side) still there. So then decided fuck it and went on to do some very light shoulder work. Shit workout. Heres what I did for shoulders:
Dumbell Lateral Raises:
30x12-15
35x12-15
30x15
30x15
Cable Laterals:
30x15
50x15
Worst workout in a long time. Feel like Im fucking wasting away! haha We will see what the future brings!! Still fighting this shit!!! My bodyweight has been pretty high though. In the low 190's without much food or water at all. Makes me wonder what the fuck is up. My arms are also both over 17 7/8, and appear to be at 18 but not quite over to the next line. Im pretty strict with that shit. If I hit 18 legit by april, thatll be half an inch gain on the arms in a year. Maybe Ill hit 18.25. Thatd be a nice gain for me. Hope to see some changes in the upper body by april (the one year mark) cuz last year there were NO differences in upper body measurement. Even though my deadlift increased from 405 to 510. My waist did thicken nicely however from the deads. I will post updated pics and measurements in april.
I attempted to do inclines today. Didnt workout well. Warmed up with 135x20, then went up to 225 and only did it twice, due to pain in my upper back (right side) still there. So then decided fuck it and went on to do some very light shoulder work. Shit workout. Heres what I did for shoulders:
Dumbell Lateral Raises:
30x12-15
35x12-15
30x15
30x15
Cable Laterals:
30x15
50x15
Worst workout in a long time. Feel like Im fucking wasting away! haha We will see what the future brings!! Still fighting this shit!!! My bodyweight has been pretty high though. In the low 190's without much food or water at all. Makes me wonder what the fuck is up. My arms are also both over 17 7/8, and appear to be at 18 but not quite over to the next line. Im pretty strict with that shit. If I hit 18 legit by april, thatll be half an inch gain on the arms in a year. Maybe Ill hit 18.25. Thatd be a nice gain for me. Hope to see some changes in the upper body by april (the one year mark) cuz last year there were NO differences in upper body measurement. Even though my deadlift increased from 405 to 510. My waist did thicken nicely however from the deads. I will post updated pics and measurements in april.
How sore did those squats and such leave ya, Beast?
I am sorry to hear about the pain you've had flat and incline pressing. I'm sorta in the same boat, and just when I thought the pain was gone!
Ah well. We'll be back. Just sand in the hourglass. At least we can both train biceps and legs hard...crazy preacher curls, btw! And just when I was thinking I could get a respectable standing BB curl, at that :lol:
I am sorry to hear about the pain you've had flat and incline pressing. I'm sorta in the same boat, and just when I thought the pain was gone!
Ah well. We'll be back. Just sand in the hourglass. At least we can both train biceps and legs hard...crazy preacher curls, btw! And just when I was thinking I could get a respectable standing BB curl, at that
:lol:
Tweakle said:
lol about f&$kin time bro, how did your back feel after the squatting? You're going to love what they do those legs of yours
haha The squats didnt seem to hurt my back at all. Benching really hurts my back the most now. Yea I hope they do something for me!! Never squatted consistently, or much at all. My legs got extremely sore, but I havent worked them seperately in months. Mustve been those leg extentions!!
guldukat said:How sore did those squats and such leave ya, Beast?
I am sorry to hear about the pain you've had flat and incline pressing. I'm sorta in the same boat, and just when I thought the pain was gone!
Ah well. We'll be back. Just sand in the hourglass. At least we can both train biceps and legs hard...crazy preacher curls, btw! And just when I was thinking I could get a respectable standing BB curl, at that
ThanX brother!!! My legs are very sore. Hurts to sit! Wheres your pain? Back injury too? Its such a fucking tease. Just when it seems like the pain is gone, it comes back. Best of luck on your recovery! Im hoping itll heal up. I wonder if it will, since I am lifting consistently again. haha Yes Biceps, legs and (surprisingly) even back. I trained back pretty hard on monday considering. Benches are the most painful for some reason. Its right where the shoulder blade inserts into the scapula, on the right side of my back. Like a fucking knot. ThanX for the compliment!! I dont lower the preachers to full extention, but pretty far down. My standing BB curls can get pretty heavy cuz I thow my body into them. Not quite a clean and jerk though. haha I lower them slowly. Ive seen your lifts. Very impressive. Keep it up brother and thanx again!!
1-19-04 Monday Triceps,Biceps,Lower back and Abs
I went pretty heavy on triceps and fairly light on biceps today. Little rest between sets.Wrote it all down today. Heres what I did:
Triceps:
Rope attachment pulldowns (cables) :
70x 15 (warm-up)
90x15 (warm-up)
110x15
130x15
150x15
170x15
190x15
Pulldowns with V-bar attachment:
120x15
140x15
160x15
180x15
Skull Crushers on incline bench:
90x15
100x15
Overhead Extentions (EZ curl bar used on Skulls and Overheads):
100x15
Biceps:
Dumbell Curls:
35'sx15 (warm-up)
Standing cable curls with straight bar attachment:
190x20
Standing Curl with EZ Curl bar:
140x8
Preacher curl (EZ Curl bar):
140x6
Alternating Dumbell Curls:
55x12
Double Bicep Style Cable Curls:
60 per side x15
70x15
80x15
90x15
Machine Preacher Curls:
110x15
130x12
2 sets of 15 with weightless hyper extentions for lower back.
One sets of 150 sit-ups on sit up machine for abs.
14 sets for Triceps, 11 sets for biceps, 2 sets lower back, one set abs.
As you can see, I mix it up alot when doing biceps. Part of the reason its difficult to record. I get my sets in, but Im all over the place. Not all the sets were to complete failure. But most of them were very close. Other times I would save some strength for the coming sets. With the tricep pulldowns I usually bring the weight up to my chin and then back down also. Not the standard style of stopping it half way up. Hope to train back fairly heavy once the soreness in my legs heals.(deadlifts). Will see what happens on chest day also. My back doesnt seem to be healing much.
I went pretty heavy on triceps and fairly light on biceps today. Little rest between sets.Wrote it all down today. Heres what I did:
Triceps:
Rope attachment pulldowns (cables) :
70x 15 (warm-up)
90x15 (warm-up)
110x15
130x15
150x15
170x15
190x15
Pulldowns with V-bar attachment:
120x15
140x15
160x15
180x15
Skull Crushers on incline bench:
90x15
100x15
Overhead Extentions (EZ curl bar used on Skulls and Overheads):
100x15
Biceps:
Dumbell Curls:
35'sx15 (warm-up)
Standing cable curls with straight bar attachment:
190x20
Standing Curl with EZ Curl bar:
140x8
Preacher curl (EZ Curl bar):
140x6
Alternating Dumbell Curls:
55x12
Double Bicep Style Cable Curls:
60 per side x15
70x15
80x15
90x15
Machine Preacher Curls:
110x15
130x12
2 sets of 15 with weightless hyper extentions for lower back.
One sets of 150 sit-ups on sit up machine for abs.
14 sets for Triceps, 11 sets for biceps, 2 sets lower back, one set abs.
As you can see, I mix it up alot when doing biceps. Part of the reason its difficult to record. I get my sets in, but Im all over the place. Not all the sets were to complete failure. But most of them were very close. Other times I would save some strength for the coming sets. With the tricep pulldowns I usually bring the weight up to my chin and then back down also. Not the standard style of stopping it half way up. Hope to train back fairly heavy once the soreness in my legs heals.(deadlifts). Will see what happens on chest day also. My back doesnt seem to be healing much.
1-23-04 Friday Biceps, abs and lower back
I did 12 sets of biceps. Didnt log the reps or weight used. Just wanted to get this shit over with. Have been in a bad fuckin mood!!! haha Sliced myself up a little with my keys in the locker room, to put out a fuckin message and release some tension. hehe I also did 4 sets of Abs with 190lbs, kneeling rope crunches on cable apparatus, and 2 sets of 15 weightless hyper extentions.
I did 12 sets of biceps. Didnt log the reps or weight used. Just wanted to get this shit over with. Have been in a bad fuckin mood!!! haha Sliced myself up a little with my keys in the locker room, to put out a fuckin message and release some tension. hehe I also did 4 sets of Abs with 190lbs, kneeling rope crunches on cable apparatus, and 2 sets of 15 weightless hyper extentions.
Lord_Suston
New member
What's the deal bro??? I thought you were making good progress coming off that injury. Patience bro go slowly into it and find out why you got injured and what to change. Hell examine your whole routine and maybe try something new.
Lord_Suston said:
Wishful thinking.
Im trying not to reinjure it, but only time will tell. ThanX brother!!
Lord_Suston
New member
So beast what do you have planned for the next few workouts or weeks????
Lord_Suston said:
I really have no solid plan. Just hoping the pain will fade. Ill continue to train arms and legs , but hope to be able to train back and chest fully again soon. I figured Id skip deadlifts and chest this week just to try and let my back recover. Ill try to work around it for a while. Hows your training been? Havent seen any videos in a while. ThanX again brother!!!!
Lord_Suston
New member
good had a solid workout today, car is on the fritz so I can't get to event day 
. posted on my log if you want to see. I was thinking if yuor upper back is what was injured you could do a light pec/back day for rehab. maybe some chest supported rows and some fly work going for a higher rep range. this way you won't lose much size and can still work the muscles lightly, then stretch afterwards.
. posted on my log if you want to see. I was thinking if yuor upper back is what was injured you could do a light pec/back day for rehab. maybe some chest supported rows and some fly work going for a higher rep range. this way you won't lose much size and can still work the muscles lightly, then stretch afterwards.
Lord_Suston said:good had a solid workout today, car is on the fritz so I can't get to event day
That sucks about the car.Ive had that shit happen more then a few times myself. Ill checkout the log. Yes I thought about that also. I think thats what Ill do today. Some flies for chest just to get some blood in there. And possibly some light back too. ThanX again brother!!
Lord_Suston
New member
No problem Brotha!!!
1-24-03 Saturday Chest,Legs and Calves
Didnt record the routine. But I did 8 sets of flies for chest. Seated Peck Dec and Cable Flies. Only went up to 80lbs on cable flies for 15 reps. 3 sets of leg extentions to warm-up, then 4 sets of squats: (Depth seemed decent, couldve been better)
135x15
225x15
245x12
245x12
and another 3 sets of leg extentions to finish off. Then 3 sets of seated calves raises with 90lbs til failure. Tryimg to give my back some more recovery time. Ill probabally hit triceps tommorrow.
Didnt record the routine. But I did 8 sets of flies for chest. Seated Peck Dec and Cable Flies. Only went up to 80lbs on cable flies for 15 reps. 3 sets of leg extentions to warm-up, then 4 sets of squats: (Depth seemed decent, couldve been better)
135x15
225x15
245x12
245x12
and another 3 sets of leg extentions to finish off. Then 3 sets of seated calves raises with 90lbs til failure. Tryimg to give my back some more recovery time. Ill probabally hit triceps tommorrow.
chewyxrage
New member
have you looked into seeing a chiro at all?
those people work some wonders sometimes and it can be a simple adjustment....
don't let that back pain get ya down
those people work some wonders sometimes and it can be a simple adjustment....
don't let that back pain get ya down
ChewYxRage said:
ThanX brother!! No not yet. Im working on finding a doctor covered by my insurance. Hopefully Ill go in soon , and maybe they can adjust something. ThanX again!!
1-25-04 Triceps
Rope Pulldown
70x15
90x15
120x15
130x15
150x15
170x15
190x15
V-Bar pulldown
120x15
140x15
160x15
180x15
140x15
Rope Pulldown
70x15
90x15
120x15
130x15
150x15
170x15
190x15
V-Bar pulldown
120x15
140x15
160x15
180x15
140x15
1-26-04 Monday Biceps,Abs, Lower back
Didnt record todays routine. But I counted 12 sets of biceps. Here are the sets I remember:
Alternating Dumbell Curls:
35'sx15
45x15
65x7
(Unsure about the others sets of dumbell curls)
Preacher Curls, with EZ curl bar:
110x15
130x8 ??
Thats about all I can remember accurately. Not too heavy. But a real nice pump and little rest between sets. Also did standing double bicep cable curls and straight bar cable curls with 190lbs for 12-15 reps. For abs I did :
4 sets of 15 with 190lbs on Kneeling Cable Crunches with rope attachment.
For Lower Back:
2 sets of weightless hyper extentions for 15 reps
Thats it. Got "Beast" printed on the back window of my car again (different car). Most eventful thing in a while
Didnt record todays routine. But I counted 12 sets of biceps. Here are the sets I remember:
Alternating Dumbell Curls:
35'sx15
45x15
65x7
(Unsure about the others sets of dumbell curls)
Preacher Curls, with EZ curl bar:
110x15
130x8 ??
Thats about all I can remember accurately. Not too heavy. But a real nice pump and little rest between sets. Also did standing double bicep cable curls and straight bar cable curls with 190lbs for 12-15 reps. For abs I did :
4 sets of 15 with 190lbs on Kneeling Cable Crunches with rope attachment.
For Lower Back:
2 sets of weightless hyper extentions for 15 reps
Thats it. Got "Beast" printed on the back window of my car again (different car). Most eventful thing in a while
Lord_Suston
New member
Damn Beast you got some strong arms!!! I gotta see the pick of your car,lol...
Lord_Suston said:
ThanX brother!! On the preachers, a week or so ago, I hit 140x16 and 160x10, so wasnt the heaviest Ive gone, but I took little rest between sets and got a good pump. Ill get a pic of it after I get the windows tinted. haha Hopefully Ill be able to keep Beast on my car this time, if it doesnt cause a huge problem where I live. ThanX again!
1-29-04 Thursday Chest, Lower back and Abs
I lost count of the sets I did for chest. But definately over 12. I did standing cable flies only. No pressing. Still felts some pain in my upper spine, a stabbing pain, not too bad though. Im getting Xrays tommorrow to see if theres any damage. My cable flies went up to 110lbs for 10-12 reps. Not the same a benching heavy, but a nice pump for what its worth. I also did the usual ab and lower back work.
2 sets of Hyper Extentions for 15 reps, weightless, for Lower back
4 sets of Kneeling Rope Crunches with 195lbs for 15 reps.
That was all. Hope to hit some arms tommorrow after the Xrays.
I lost count of the sets I did for chest. But definately over 12. I did standing cable flies only. No pressing. Still felts some pain in my upper spine, a stabbing pain, not too bad though. Im getting Xrays tommorrow to see if theres any damage. My cable flies went up to 110lbs for 10-12 reps. Not the same a benching heavy, but a nice pump for what its worth. I also did the usual ab and lower back work.
2 sets of Hyper Extentions for 15 reps, weightless, for Lower back
4 sets of Kneeling Rope Crunches with 195lbs for 15 reps.
That was all. Hope to hit some arms tommorrow after the Xrays.
Lord_Suston
New member
Not bad at all on the flyes, I know it is not the smae as benching but is something you can do while waiting to heal. Keep going strong
Lord_Suston said:
ThanX brother!!! I think 160 per side for 12 reps is my best with the flies, but still not bad. Didnt want to go real heavy, cuz my spine was feeling some sharp pain. I got an Xray today. Should get the results in a week. ThanX again!
1-30-04 Fiday Triceps,Biceps, Abs and Lower back
Moved pretty fast between sets, with biceps especially. A decent workout overall. Went pretty heavy with the biceps but not as many reps with the heavy weights as with some days. As is usual for me with biceps, exercises are spread out and in no specific order. I just hit them hard and to failure or very close with each set, and for atleast 12 sets minimum. Triceps are my larger priority now since they are a weak part.
Triceps: (16 sets)
Tricep cable pulldowns with Rope:
70x15 (warm-up)
90x15 (warm-up)
110 (Lost count)
120x15
130x15
140x15
150x15
160x15
190x12
Cable Pulldowns with V-Bar:
120x18
140x15
160x15
190x15
Skull Crushers with EZ Curl Bar on Incline Bench:
90x12
110x10
130x5
Biceps: (12 sets)
Alternating Dumbell Curls:
35'sx15 (warm-up)
Standing Curls with EZ Curl Bar:
90x21
160x9
Preacher Curls with EZ Curl Bar:
160x4
180 (assisted for multiple reps)
Alternating Dumbell Curls:
50x10
Standing Curls with EZ Curl Bar:
180x5
Pin Loaded Machine Preachers:
150x12
Standing Double Bicep Style Curl with Cable Apparatus:
60 (per side)x15
70x15
80x15
Standing Curl With Straight Bar on Cable Apparatus:
130x15
4 sets of Kneeling Cable Crunches with Rope:
190x15
190x15
190x15
190x15
2 sets of 15 reps with Weightless Hyper Extentions for Lower Back
Moved pretty fast between sets, with biceps especially. A decent workout overall. Went pretty heavy with the biceps but not as many reps with the heavy weights as with some days. As is usual for me with biceps, exercises are spread out and in no specific order. I just hit them hard and to failure or very close with each set, and for atleast 12 sets minimum. Triceps are my larger priority now since they are a weak part.
Triceps: (16 sets)
Tricep cable pulldowns with Rope:
70x15 (warm-up)
90x15 (warm-up)
110 (Lost count)
120x15
130x15
140x15
150x15
160x15
190x12
Cable Pulldowns with V-Bar:
120x18
140x15
160x15
190x15
Skull Crushers with EZ Curl Bar on Incline Bench:
90x12
110x10
130x5
Biceps: (12 sets)
Alternating Dumbell Curls:
35'sx15 (warm-up)
Standing Curls with EZ Curl Bar:
90x21
160x9
Preacher Curls with EZ Curl Bar:
160x4
180 (assisted for multiple reps)
Alternating Dumbell Curls:
50x10
Standing Curls with EZ Curl Bar:
180x5
Pin Loaded Machine Preachers:
150x12
Standing Double Bicep Style Curl with Cable Apparatus:
60 (per side)x15
70x15
80x15
Standing Curl With Straight Bar on Cable Apparatus:
130x15
4 sets of Kneeling Cable Crunches with Rope:
190x15
190x15
190x15
190x15
2 sets of 15 reps with Weightless Hyper Extentions for Lower Back
chewyxrage
New member
looks like a great workout-
have you been training lower back on different day than lats?
recently i have been questioning myself traing biceps on back day, because my biceps are usually so taxed that by the time i get to barbell curls (5x5) i havent been making much progress.
I have been thinking of re-arranging my split so that I have bi's/tri's as a day by themself. How has your growth been leaving upper back out of your bicep split?
have you been training lower back on different day than lats?
recently i have been questioning myself traing biceps on back day, because my biceps are usually so taxed that by the time i get to barbell curls (5x5) i havent been making much progress.
I have been thinking of re-arranging my split so that I have bi's/tri's as a day by themself. How has your growth been leaving upper back out of your bicep split?
ChewYxRage said:
ThanX brother! Well, since I started the switch to an arms day, my growth has been pretty slow. The reason for this is because Ive started to plateau and gains can come at a crawl. I expect to get through the plateaus however, it just wont be overnight. Not unless I take the anabolics route, or maybe go on one cycle. Not planning to do that anytime soon, but anything can happen. I really do like training arms by themselves though. Allows me to focus completely on them, and bring up my lagging triceps. This is why I do triceps first now also. I was training my lower back plenty just from my once a week deadlift and back routine, lasting 6-8 hours, often over 30 sets for back alone. So my low back was beat up pretty good. Theyre in the journal before 12-01 which is when I injured myself on a 600lb beast lift attempt, deadlift with bar behind the legs. Now because of this injury, Im training lower back with 2 light sets ontop of the 4 sets of ab work, to try and keep that area strong. My upper back is whats really affecting me now. ThanX again brother!!
chewyxrage
New member
what kinda split did you have before your injury? a 6 day split!?
ChewYxRage said:
No. It was usually around 4 days only. I didnt train legs seperately at the time and my routines were so intense Id be sore for a long time. Even my flat benching day was 6 hours. Not conventional training by any means. But Ive never been one to follow along and play nice. hehe Even my day for inclines was 3-4 hours. Not to mention arm day which was is still 2-3 hours. The fourth day was usually for whatever was missed during the week. Say one day I only hit triceps. Id make up for it. I took legs out cuz they effected my deadlifts too much, and I wanted to work on them every week, mainly for strength increases. Before that, my routines were never less then 5 days and at one point 6 and 7 days routinely. I more then make up for it with the intensity and heavy weights now though.
2-2-04 Monday Back and Deadlifts
Back still isnt at 100%, but deadlifts went pretty well. Couldnt push myself fully with the heavy weights. Attempted 545 once on the partial deadlifts, then due to some minor pain, I discontinued deadlifting to do some more back work.Back work was pretty incomplete. Nothing too crazy. Weighed 187lbs, and drank one "Extreme Ripped Force"
Lat Pulldowns:
135x(Lost count)
185x15
195x15
225x12
255x12
Partial Deadlifts (Done off power rack on lowest setting):
135x15
225x12
315x3
405x1
500x1
525x1
545 (failed)
Dumbell Rows:
125'sx15
150'sx15
150'sx12
Set of 15 wide-grip chin-ups with bodyweight
Barbell Shrug with 405lbs, reps till failure, lost count.
Lat Pulldowns:
180x15
Machine Row:
120x15
Back still isnt at 100%, but deadlifts went pretty well. Couldnt push myself fully with the heavy weights. Attempted 545 once on the partial deadlifts, then due to some minor pain, I discontinued deadlifting to do some more back work.Back work was pretty incomplete. Nothing too crazy. Weighed 187lbs, and drank one "Extreme Ripped Force"
Lat Pulldowns:
135x(Lost count)
185x15
195x15
225x12
255x12
Partial Deadlifts (Done off power rack on lowest setting):
135x15
225x12
315x3
405x1
500x1
525x1
545 (failed)
Dumbell Rows:
125'sx15
150'sx15
150'sx12
Set of 15 wide-grip chin-ups with bodyweight
Barbell Shrug with 405lbs, reps till failure, lost count.
Lat Pulldowns:
180x15
Machine Row:
120x15
2-5-04 Thursday Chest
Did 9 sets of cable flies only. 15 reps for each set. going up to 90lbs per side only. Shit workout, but something to maintain throgh this injury. Felt some type of food poisoning the last 2 days also. So that doesnt help.
Did 9 sets of cable flies only. 15 reps for each set. going up to 90lbs per side only. Shit workout, but something to maintain throgh this injury. Felt some type of food poisoning the last 2 days also. So that doesnt help.
2-7-04 Saturday Triceps
Wasnt feeling it with biceps today. Will probabally train them tommorrow with abs and lower back. I worked in with someone for 8 of the sets and didnt get a chance to record them, so theres a gap in the record.
Rope pulldowns with cable apparatus:
60 warm-up, didnt count reps
90x15 (warm-up)
110x15
120x15
140x15
150x15
140x15
Then 8 sets unrecorded, with V-bar attachment and leaning forward, facing opposite direction. Felt it nice in the long head.
(15 sets total)
Wasnt feeling it with biceps today. Will probabally train them tommorrow with abs and lower back. I worked in with someone for 8 of the sets and didnt get a chance to record them, so theres a gap in the record.
Rope pulldowns with cable apparatus:
60 warm-up, didnt count reps
90x15 (warm-up)
110x15
120x15
140x15
150x15
140x15
Then 8 sets unrecorded, with V-bar attachment and leaning forward, facing opposite direction. Felt it nice in the long head.
(15 sets total)
2-9-04 Monday Biceps
I had a real good biceps workout today. Didnt get it recorded today since I was real pissed off, and just wanted to get through a workout. I did remember some sets though. I was definately over 15 sets, but not sure by how much. I did multiple sets with 170 on the preacher curls. Even a dropset on preacher curls with 170 for 4, 120 for 6-8 and 70 for 12 maybe. Lost count. Did multiple sets with 160 also on preachers. Felt good to go heavy on something!! Still trying to work through this back injury. Also did some 75lb alternate dumbell curls, 6-8 reps. Moved pretty fast, but just kept pounding out the sets and reps. Was a good day. Finished off with some standing Double Biceps style cables. Alternate dumbell curls, Free weight preacher curls with EZ curl bar (wide and close grips), Seated alternate dumbell curls (with the 45's), Double Biceps style cables are the exercises I did.
I had a real good biceps workout today. Didnt get it recorded today since I was real pissed off, and just wanted to get through a workout. I did remember some sets though. I was definately over 15 sets, but not sure by how much. I did multiple sets with 170 on the preacher curls. Even a dropset on preacher curls with 170 for 4, 120 for 6-8 and 70 for 12 maybe. Lost count. Did multiple sets with 160 also on preachers. Felt good to go heavy on something!! Still trying to work through this back injury. Also did some 75lb alternate dumbell curls, 6-8 reps. Moved pretty fast, but just kept pounding out the sets and reps. Was a good day. Finished off with some standing Double Biceps style cables. Alternate dumbell curls, Free weight preacher curls with EZ curl bar (wide and close grips), Seated alternate dumbell curls (with the 45's), Double Biceps style cables are the exercises I did.
2-11-04 Quads and Rear delts
No presses for legs since Im still trying to give my back some recovery time.
I did 8 sets of leg extentions, each around 12-15 reps and up to 240lbs. For rear delts I did 5 sets on the seated reverse cable fly machine, up to 210lbs, 12-15 reps. Didnt want to go to heavy on that either. Will try some Hammer Strength presses for chest tommorrow. Plan to keep it light.
No presses for legs since Im still trying to give my back some recovery time.
I did 8 sets of leg extentions, each around 12-15 reps and up to 240lbs. For rear delts I did 5 sets on the seated reverse cable fly machine, up to 210lbs, 12-15 reps. Didnt want to go to heavy on that either. Will try some Hammer Strength presses for chest tommorrow. Plan to keep it light.
2-12-04 Thursday Chest, Abs and Lower back
Did 16 sets of chest. 4 sets of cable flies:
60x
70x > 10-15 reps
80x
90x
8 sets on the Wide Grip Chest Hammer Strength Machine. From 225lbs to 275lbs for 8-18 reps.
Unsure of the other 4 sets.
Did 2 sets of 15 reps on hyper extentions. One set with a 10lb plate.
Did 4 sets of kneeling rope crunches with 190 for 15 reps.
Still feeling some back pain.
Did 16 sets of chest. 4 sets of cable flies:
60x
70x > 10-15 reps
80x
90x
8 sets on the Wide Grip Chest Hammer Strength Machine. From 225lbs to 275lbs for 8-18 reps.
Unsure of the other 4 sets.
Did 2 sets of 15 reps on hyper extentions. One set with a 10lb plate.
Did 4 sets of kneeling rope crunches with 190 for 15 reps.
Still feeling some back pain.
14-04 Saturday Triceps and Biceps
Was a good arm workout. Did a pretty brutal drop set for biceps. Definately felt it. Heres what I did:
Triceps:
Rope pulldowns:
60x15
90x15
110x15
120x15
130x15
140x15
150x 15
Leaning Tricep Extentions with V-Bar on cable machine:
80x15
100x15
110x15
120x15
V-Bar Pulldowns on cable machine:
110x15
130x15
150x12
160x12
170x10
Biceps:
Alternating DB curls:
35'sx15 (warm up)
Preacher Curl Drop Set with EZ curl bar (Rest is only as long as it takes to change the weights) :
120x20
100x9
80x15
60x (lost count of reps, but a decent number..Maybe 10-15? )
50x30
Cable Curl Dropset with Straight bar (No rest, aside from moving pin):
190x12
140x12
Alternating Dumbell Curls:
45'sx7
Standing Double Bicep Style Cable Curls:
60x15
70x15
80x15
Was a good arm workout. Did a pretty brutal drop set for biceps. Definately felt it. Heres what I did:
Triceps:
Rope pulldowns:
60x15
90x15
110x15
120x15
130x15
140x15
150x 15
Leaning Tricep Extentions with V-Bar on cable machine:
80x15
100x15
110x15
120x15
V-Bar Pulldowns on cable machine:
110x15
130x15
150x12
160x12
170x10
Biceps:
Alternating DB curls:
35'sx15 (warm up)
Preacher Curl Drop Set with EZ curl bar (Rest is only as long as it takes to change the weights) :
120x20
100x9
80x15
60x (lost count of reps, but a decent number..Maybe 10-15? )
50x30
Cable Curl Dropset with Straight bar (No rest, aside from moving pin):
190x12
140x12
Alternating Dumbell Curls:
45'sx7
Standing Double Bicep Style Cable Curls:
60x15
70x15
80x15
2-17-04 Tuesday Quads, Calves, Abs and Lower back
I did 12 sets of leg extentions, including an 8x8 with 15-30 seconds rest between sets, with 150lbs for the first 4 sets and 165 for the last 4. Then a few extra sets between 12-15 reps with up to 225lbs on leg extentions.
For calves I did 2 sets of seated calve raises to failure with 90lbs.
For abs I did 4 sets of Kneeling Rope Crunches. 3 sets with 190x15 and the last set was 225x8-10.
For lower back I did 2 sets of 15 weightless hyper extentions.
Still avoiding presses to speed recovery on my back injury.
I did 12 sets of leg extentions, including an 8x8 with 15-30 seconds rest between sets, with 150lbs for the first 4 sets and 165 for the last 4. Then a few extra sets between 12-15 reps with up to 225lbs on leg extentions.
For calves I did 2 sets of seated calve raises to failure with 90lbs.
For abs I did 4 sets of Kneeling Rope Crunches. 3 sets with 190x15 and the last set was 225x8-10.
For lower back I did 2 sets of 15 weightless hyper extentions.
Still avoiding presses to speed recovery on my back injury.
Just updated my journal. Im finally back posting again after a few days of inactivity due to router problems. The Xrays on my lower back came back negative. So no damage to the disks was shown. Though the pain is in my upper back now, and mostly in the muscle.
2-19-04 Thursday Chest and Rear delts
I did around 12 sets for chest, possibly a little more. Very light. I started with 135x20 on flat bench, then 185x10 and next 225x10. I wanted to test my strength with 275 for reps, but still feeling some slight pain, so Ill wait a while. Im taking anti inflammatories now for my upper back, so maybe that will help. Then I did a few light sets on the Hammer Strength wide chest machine. 2 45's per side for 15 reps, added 10's to each side, a few sets total of that. Then some cable flies, 3-4 sets of 15 reps with 60,70 and 90lbs. Then 3 sets of rear delts on machine reverse flies. Only up to 210lbs, unsure of reps. Didnt record the workout. Next Ill hit arms. Either tommorrow or the next day. Will probabally go all out on them now that I cant train my back , and chest fully.
I did around 12 sets for chest, possibly a little more. Very light. I started with 135x20 on flat bench, then 185x10 and next 225x10. I wanted to test my strength with 275 for reps, but still feeling some slight pain, so Ill wait a while. Im taking anti inflammatories now for my upper back, so maybe that will help. Then I did a few light sets on the Hammer Strength wide chest machine. 2 45's per side for 15 reps, added 10's to each side, a few sets total of that. Then some cable flies, 3-4 sets of 15 reps with 60,70 and 90lbs. Then 3 sets of rear delts on machine reverse flies. Only up to 210lbs, unsure of reps. Didnt record the workout. Next Ill hit arms. Either tommorrow or the next day. Will probabally go all out on them now that I cant train my back , and chest fully.
JKurz1 said:
Its in there. I only train them once a week now, and light due to my back injury. When Im deadlifting again, I may not train them at all. Or maybe Ill alternate them with deads every other week.
I will list two days of training in this one thread, since I missed posting it yesterday and will be copying and pasting this to other 2 other message boards. This shit isnt too interesting to read at the moment anyway. But I will get back into it again, after this back heals up. I am planning to take this entire week off from training and just eat, in the hopes that it will bring my complete recovery quicker. Both of these days were light to speed healing.
2-22-04 Saturday Triceps, Abs and Rear delts
Rope Pulldowns with Cables:
70x15
90x15
110x15
120x15
130x15
140x15
150x15
160x15
Leaning V-bar Extentions:
110x15
130x15
120x15
120x15
V-bar pulldowns:
130x15
150x15
150x15
4 sets of ABs with kneeling rope crunches with 190lbs for 15 reps.
2 sets of Lower back: weightless hyper extentions for 15 reps.
2-23-04 Sunday Biceps,Abs and Lower back
Alternating Dumbell Curls:
35'sx15
50x15
60x9
55x8
50x12
Twenty Ones:
85x21
Standing straight bar curls on cable machine:
150x15
150x15
Standing Double Bicep Style Cable Curls:
60(per side)x15
70x15
70x15
Hammer Curls with Dumbells:
40x12
4 sets of ABs with kneeling rope crunches with 190lbs for 15 reps.
2 sets of Lower back: weightless hyper extentions for 15 reps.
2-22-04 Saturday Triceps, Abs and Rear delts
Rope Pulldowns with Cables:
70x15
90x15
110x15
120x15
130x15
140x15
150x15
160x15
Leaning V-bar Extentions:
110x15
130x15
120x15
120x15
V-bar pulldowns:
130x15
150x15
150x15
4 sets of ABs with kneeling rope crunches with 190lbs for 15 reps.
2 sets of Lower back: weightless hyper extentions for 15 reps.
2-23-04 Sunday Biceps,Abs and Lower back
Alternating Dumbell Curls:
35'sx15
50x15
60x9
55x8
50x12
Twenty Ones:
85x21
Standing straight bar curls on cable machine:
150x15
150x15
Standing Double Bicep Style Cable Curls:
60(per side)x15
70x15
70x15
Hammer Curls with Dumbells:
40x12
4 sets of ABs with kneeling rope crunches with 190lbs for 15 reps.
2 sets of Lower back: weightless hyper extentions for 15 reps.
I will be taking off from training until Monday to recover. This will give my back an extra week of recovery. Hopefully itll help
Sweed said:
ThanX brother!! Yes, sometimes Ill go down to 12 reps, and on some days my reps are all over the place. Some sets may only be 8-6 reps, others 12. When doing tricep pulldowns I also bring the rope/v-bar up to around chin level and get under it. I dont stop it half way up as Ive seen others do. If I start to fatigue towards the end I can cheat out a few extra reps also. My triceps get pretty sore. Im really looking to bring them up. They are a weakness for me. Im sure I could add a good 2 inches on my arm size if my triceps were well developed, not to mention strength increases in all my pressing movements. ThanX again!!
adding 2" on arms would be very nice!! but just keep it up. My tricepts are one of my weak points too... I have been doin some close grip bench, on flat and inlcine.. I am liking those. Also drop sets of scull crushers on a cable machine are really nice too.. the burn is unbeleivable sumtimes.
Keep it up!
Sweed
Keep it up!
Sweed
Sweed said:
Nice thanX!! I will have to try those. Awesome lifts by the way. Especially the 495x5 on deads. Motivates me to get back!! Keep it up!
3-2-04 Biceps, abs and lower back
Pretty light bicep day. Still working around this back injury.
Biceps:
Alternating Dumbell Curls:
40x15
65x9
70x7
80x3
Cheat Barbell Curl:
185x2 only ( didnt want to re injure back)
Alternating Dumbell Curl:
50x12
60x5
Standing Cable Curls with Straight Bar Attachment:
140x15
190x15
225x10 (Stack plus a 35lb plate pinned on)
Double Bicep Style Cable Curls:
60 (per side) x15
70x15
80x12
Seated Dumbell Curl:
50x4
Lower Back:
Weighted Hyper Extentions :
45lb plate x15
2 45lb plates x10
2 45lb plates x10
(plates hanging at arms length)
Abs:
Weighted Kneeling Rope Crunches:
190x15
190x15
190x15
190x15
Pretty light bicep day. Still working around this back injury.
Biceps:
Alternating Dumbell Curls:
40x15
65x9
70x7
80x3
Cheat Barbell Curl:
185x2 only ( didnt want to re injure back)
Alternating Dumbell Curl:
50x12
60x5
Standing Cable Curls with Straight Bar Attachment:
140x15
190x15
225x10 (Stack plus a 35lb plate pinned on)
Double Bicep Style Cable Curls:
60 (per side) x15
70x15
80x12
Seated Dumbell Curl:
50x4
Lower Back:
Weighted Hyper Extentions :
45lb plate x15
2 45lb plates x10
2 45lb plates x10
(plates hanging at arms length)
Abs:
Weighted Kneeling Rope Crunches:
190x15
190x15
190x15
190x15
3-3-04 Triceps, Abs and Lower Back
I hit 15 sets of triceps, spread over 3 exercises. Rope pulldowns, Leaning V-bar extentions and skull crushers on an incline bench. Went up to 120 with skull crushes. Didnt record the workout, so unsure of reps. Afterwards:
Lower Back:
Weighted Hyper Extentions :
45lb plate x15
2 45lb plates x10
2 45lb plates x10
(plates hanging at arms length)
Abs:
Weighted Kneeling Rope Crunches:
190x15
190x15
190x15
190x15
I hit 15 sets of triceps, spread over 3 exercises. Rope pulldowns, Leaning V-bar extentions and skull crushers on an incline bench. Went up to 120 with skull crushes. Didnt record the workout, so unsure of reps. Afterwards:
Lower Back:
Weighted Hyper Extentions :
45lb plate x15
2 45lb plates x10
2 45lb plates x10
(plates hanging at arms length)
Abs:
Weighted Kneeling Rope Crunches:
190x15
190x15
190x15
190x15
3-7-04 Sunday Chest, abs and lower back
I did some chin-ups to warm up my back before doing any presses. Also my triceps were still extremely sore from a few days ago making it difficult to lockout. Light day
Wide Grip Chin-Ups (Palms facing away):
20 BW chin ups
16 BW chin ups
Chest:
Flat Bench:
135x20
185x15
225x10
Hammer Strength Wide: (Weights listed as if they are on a barbell)
135 for about 20 (didnt count)
225x16
315x12
365x6.5
275x12
275x12
275x12
275x10
Cable Flies:
60 (Per side) x15
70x15
80x12
90x12
100x11
Lower Back:
Weighted Hyper Extentions: (45lb plates hanging at arms length)
45x15
90x15 (2 45's)
90x12
Abs:
Kneeling Rope Crunches:
190x15
190x15
225x13 (Stack plus a 35 pinned on)
215x12 (Stack plus a 25 pinned on)
I did some chin-ups to warm up my back before doing any presses. Also my triceps were still extremely sore from a few days ago making it difficult to lockout. Light day
Wide Grip Chin-Ups (Palms facing away):
20 BW chin ups
16 BW chin ups
Chest:
Flat Bench:
135x20
185x15
225x10
Hammer Strength Wide: (Weights listed as if they are on a barbell)
135 for about 20 (didnt count)
225x16
315x12
365x6.5
275x12
275x12
275x12
275x10
Cable Flies:
60 (Per side) x15
70x15
80x12
90x12
100x11
Lower Back:
Weighted Hyper Extentions: (45lb plates hanging at arms length)
45x15
90x15 (2 45's)
90x12
Abs:
Kneeling Rope Crunches:
190x15
190x15
225x13 (Stack plus a 35 pinned on)
215x12 (Stack plus a 25 pinned on)
NeoSoul said:
ThanX brother!!! I appreciate the concern! Well I just did a back workout now, (which Ill post later) and one of the sets was 150lb dumbell rows for 20 reps. Which it seems like I may regret haha. Feeling a sharp pull in my right lower back muscle. And also some pain in what seems to be my right rotator cuff. Hopefully nothing that wont heal in a few days, and not anything as debilitating as before. Seems I am falling apart lately. haha But I will find a way to get back into it again!! Definately going to need some divine intervention.ThanX again!!
3-8-04 Monday Back, Lower Back, and Abs
Had to cut the routine a little short due to some rotator pain from rowing the 150's Im sure. Afterwards felt a nice pull in my lower right back, but it seems better now. This was my first time trying T-Bar rows with a barbell and it still feels awkward to keep my balance when rowing.
Back:
Chin-ups (Wide grip, hands facing away, pretty much from a dead hang):
21
16
15
8
T-Bar Row with Barbell on Floor: (first time doing these)
45lbs on end of bar x15
135x (Many reps, lost count)
180x10
205x9
225x5 (5 45's on end of bar)
225x6
Dumbell Rows:
135'sx13 (No straps)
150'sx20 (right arm) and 11 (left arm) Felt some tendonitus in left arm so stopped
Lower Back:
Hyper Extentions: (No weight added this time)
15
15
15
Abs:
Kneeling Rope Crunches:
190x15
190x15
190x15
190x15
Had to cut the routine a little short due to some rotator pain from rowing the 150's Im sure. Afterwards felt a nice pull in my lower right back, but it seems better now. This was my first time trying T-Bar rows with a barbell and it still feels awkward to keep my balance when rowing.
Back:
Chin-ups (Wide grip, hands facing away, pretty much from a dead hang):
21
16
15
8
T-Bar Row with Barbell on Floor: (first time doing these)
45lbs on end of bar x15
135x (Many reps, lost count)
180x10
205x9
225x5 (5 45's on end of bar)
225x6
Dumbell Rows:
135'sx13 (No straps)
150'sx20 (right arm) and 11 (left arm) Felt some tendonitus in left arm so stopped
Lower Back:
Hyper Extentions: (No weight added this time)
15
15
15
Abs:
Kneeling Rope Crunches:
190x15
190x15
190x15
190x15
NWinters said:
ThanX brother!!! Good to see you posting again! Hows training been?
NWinters said:
Glad to hear that. I know how it is with little money. Keep training hard and posting!!
3-10-04 Wednesday Triceps,Biceps, Lower Back and Abs
Got a nice pump today. Measured my arm at 18.5 pumped, and still felt like there was room for a fuller pump. But 18.5 is the biggest Ive ever measured my arms, so that was a good thing. Atleast Im still able to train arms fully and am just now getting back into some semi heavy back training. It may be a while before Im benching heavy again, but can still hit the hammer strength machines pretty hard.
Triceps:
Rope Pulldowns:
70x15
90x15
110x15
120x15
130x15
140x15
140x15
V-Bar Pulldowns:
110x15
120x16
140x15
150x13
150x15
190x12
170x9
Leaning V-Bar Extentions:
120x15
130x15
Biceps:
Standing Straight Bar Cable Curl:
110x15
130x15
140x15
160x15
180x15
190x10
Seated Dumbell Curls:
40x8
Barbell Curl:
135x8
Alternating Dumbell Curl:
40x8
Double Bicep Style Cable Curl:
60(per side)x15
80x15
80x15
Barbell Curl:
135x8
Lower Back:
Hyper Extentions:
BWx15
45x15
90x13 (2 45lb plates)
Abs:
Kneeling Cable Crunches:
190x15
190x15
190x15
190x15
Got a nice pump today. Measured my arm at 18.5 pumped, and still felt like there was room for a fuller pump. But 18.5 is the biggest Ive ever measured my arms, so that was a good thing. Atleast Im still able to train arms fully and am just now getting back into some semi heavy back training. It may be a while before Im benching heavy again, but can still hit the hammer strength machines pretty hard.
Triceps:
Rope Pulldowns:
70x15
90x15
110x15
120x15
130x15
140x15
140x15
V-Bar Pulldowns:
110x15
120x16
140x15
150x13
150x15
190x12
170x9
Leaning V-Bar Extentions:
120x15
130x15
Biceps:
Standing Straight Bar Cable Curl:
110x15
130x15
140x15
160x15
180x15
190x10
Seated Dumbell Curls:
40x8
Barbell Curl:
135x8
Alternating Dumbell Curl:
40x8
Double Bicep Style Cable Curl:
60(per side)x15
80x15
80x15
Barbell Curl:
135x8
Lower Back:
Hyper Extentions:
BWx15
45x15
90x13 (2 45lb plates)
Abs:
Kneeling Cable Crunches:
190x15
190x15
190x15
190x15
Scotsman said:
ThanX brother!!! Means alot coming from you!! Keep getting stronger also!!!!!!!! TRAIN OR FUCKIN DIE!!!!!!!!!
3-11-04 Thursday Shoulders,Rear Delts,Lower Back and Abs
Feeling some pain in rotators and back, so going light.
Shoulders:
Dumbell Laterals:
20'sx15
20x15
25x15
30x15
35x12
Machine Shoulder Press: (Pin Loaded, facing machine so that there is no back support)
60x15
100x15
120x15
140x13
150x11
Machine Press #2: (pin loaded shoulder press with back support, closer grip, hands turned inward on parralel grips)
70x15
12014
140x12
160x9
Lateral Dumbells:
30x15
Rear Delts:
Reverse Fly Machine:
90x15
135x15
Rope Pulls: (Done standing, leaned back, pulling rope to chest with foot on machine for support)
110x15
140x13
Lower Back:
Hyper Extentions:
BWx15
25x15
35x13 (Went light)
Abs:
Kneeling Rope Crunches:
190x15
190x15
190x15
190x15
Feeling some pain in rotators and back, so going light.
Shoulders:
Dumbell Laterals:
20'sx15
20x15
25x15
30x15
35x12
Machine Shoulder Press: (Pin Loaded, facing machine so that there is no back support)
60x15
100x15
120x15
140x13
150x11
Machine Press #2: (pin loaded shoulder press with back support, closer grip, hands turned inward on parralel grips)
70x15
12014
140x12
160x9
Lateral Dumbells:
30x15
Rear Delts:
Reverse Fly Machine:
90x15
135x15
Rope Pulls: (Done standing, leaned back, pulling rope to chest with foot on machine for support)
110x15
140x13
Lower Back:
Hyper Extentions:
BWx15
25x15
35x13 (Went light)
Abs:
Kneeling Rope Crunches:
190x15
190x15
190x15
190x15
3-12-04 Friday Quads and Calves
Light leg work again.
I did 12 sets of leg extentions including and 8x8 with little rest between sets using 165lbs. Did some additonal sets with 215, 225 for 12-15 reps.
Then for calves I did 4 sets of seated calve raises with only a 45 and 25 on the machine to failure. Not counting reps.
Light leg work again.
I did 12 sets of leg extentions including and 8x8 with little rest between sets using 165lbs. Did some additonal sets with 215, 225 for 12-15 reps.
Then for calves I did 4 sets of seated calve raises with only a 45 and 25 on the machine to failure. Not counting reps.
3-13-04 Saturday Full Chest, Lower Back and Abs
Was weak as fuck today. The only positive thing was I am able to incline 275 without any pain, where as I was feeling pain with 225 not too long ago. Didnt even get 315 today. Seems like its going to take some time to get back.
Chest:
Incline Bench:
135x20
225x13
275x2
315 (failed)
245x5
Hammer Strength Wide Chest:
225x15
315x11
365x5
275x13
275x11
Flat Bench Dumbell Press:
100x3
Cable Fly:
60x15
80x15
90x16
100x12
100x15
110x12
120x9
90x13
Lower Back:
Hyper Extentions:
BWx15
45x12
90x12 (2 45lb plates)
Abs:
Kneeling Rope Crunches:
190x30
190x30
190x20
Was weak as fuck today. The only positive thing was I am able to incline 275 without any pain, where as I was feeling pain with 225 not too long ago. Didnt even get 315 today. Seems like its going to take some time to get back.
Chest:
Incline Bench:
135x20
225x13
275x2
315 (failed)
245x5
Hammer Strength Wide Chest:
225x15
315x11
365x5
275x13
275x11
Flat Bench Dumbell Press:
100x3
Cable Fly:
60x15
80x15
90x16
100x12
100x15
110x12
120x9
90x13
Lower Back:
Hyper Extentions:
BWx15
45x12
90x12 (2 45lb plates)
Abs:
Kneeling Rope Crunches:
190x30
190x30
190x20
time2getbig
New member
Nice work! 275 on incline is very impressive! Good work beast, keep hittn' the iron
time2getbig said:Nice work! 275 on incline is very impressive! Good work beast, keep hittn' the iron
ThanX brother!! Not too impressive when I was hitting 275x11 on incline and 360x1, but its a start on the path back. Seems the back injury is healing to a degree. ThanX again!
3-15-04 Monday Back,Lower back and Abs
Back:
Chin-ups: (Bodyweight only)
22
17
15
12
Hammer Strength Machine Row:
225x (lost count)
315x (lost count)
365x9
365x12
405x8
315x12
Seated Cable Row:
165x15
195x12
210x12
Chin-ups:
7
Machine Row (pin loaded) :
140x15
160x15
180x15
Lower Back:
Hyper Extentions:
15
15 (bodyweight only)
90x12 (2 45lb plates at arm's length)
Abs:
Kneeling Rope Crunches:
190x15
190x15
190x15
190x15
Back:
Chin-ups: (Bodyweight only)
22
17
15
12
Hammer Strength Machine Row:
225x (lost count)
315x (lost count)
365x9
365x12
405x8
315x12
Seated Cable Row:
165x15
195x12
210x12
Chin-ups:
7
Machine Row (pin loaded) :
140x15
160x15
180x15
Lower Back:
Hyper Extentions:
15
15 (bodyweight only)
90x12 (2 45lb plates at arm's length)
Abs:
Kneeling Rope Crunches:
190x15
190x15
190x15
190x15
3-17-04 Wednesday Shoulders, Rear Delts, Lower back and Abs
I tried dumbells for shoulders for the first time in a long time. I was getting the 100's for about 10-12 reps slightly assisted when I was doing them steadily. Then when I was benching heavy twice a week I didnt train shoulders much, by themselves. I managed to get 5 reps out with the 100's after some heavy sets beforehand. Hope to start repping the 100's again soon before long. Im just thankful to be able to train without pain from this injury. Im still feeling some pain in my spine, but not in the muscles too much, which allows me to press again.
Shoulders:
Dumbell Laterals:
15'sx15
30x15
35x15
Seated Dumbell Press:
65'sx11
80x10
90x8 (slightly assisted)
100x5 (slightly assisted)
One Arm Cable Laterals:
40x15
50x12
50x12
Dumbell Laterals:
30x15
30x12
40x10
Rear Delts:
Reverse Fly Machine:
135x15
165x15
195x15
225x8 Then immediately to 210x4 (no rest)
Lower Back:
Hyper Extentions:
BWx15
15
15
15
Abs:
Kneeling Rope Crunches:
190x30
190x20
190x15
190x15
I tried dumbells for shoulders for the first time in a long time. I was getting the 100's for about 10-12 reps slightly assisted when I was doing them steadily. Then when I was benching heavy twice a week I didnt train shoulders much, by themselves. I managed to get 5 reps out with the 100's after some heavy sets beforehand. Hope to start repping the 100's again soon before long. Im just thankful to be able to train without pain from this injury. Im still feeling some pain in my spine, but not in the muscles too much, which allows me to press again.
Shoulders:
Dumbell Laterals:
15'sx15
30x15
35x15
Seated Dumbell Press:
65'sx11
80x10
90x8 (slightly assisted)
100x5 (slightly assisted)
One Arm Cable Laterals:
40x15
50x12
50x12
Dumbell Laterals:
30x15
30x12
40x10
Rear Delts:
Reverse Fly Machine:
135x15
165x15
195x15
225x8 Then immediately to 210x4 (no rest)
Lower Back:
Hyper Extentions:
BWx15
15
15
15
Abs:
Kneeling Rope Crunches:
190x30
190x20
190x15
190x15
Also check out my diet journal in the diet forum to see what my daily food intake is like!
3-18-04 Thursday Quads and Calves
Didnt record the workout but it was easy enough to remember most of it. I did 11 sets of leg extentions. Still staying off leg presses or squats because of the back injury. Did 4 sets of 165 for 8 reps, then immediately to 4 sets of 185 for 10 reps. Very little rest between sets. Also did some additional sets, a warm-up with 135 for 15 and maybe 2 sets with 225 for 15. Also did calve raises, 4 sets with 75lbs to failure on seated calf raises. Not counting reps
Didnt record the workout but it was easy enough to remember most of it. I did 11 sets of leg extentions. Still staying off leg presses or squats because of the back injury. Did 4 sets of 165 for 8 reps, then immediately to 4 sets of 185 for 10 reps. Very little rest between sets. Also did some additional sets, a warm-up with 135 for 15 and maybe 2 sets with 225 for 15. Also did calve raises, 4 sets with 75lbs to failure on seated calf raises. Not counting reps
JKurz1 said:
It gets my quads fairly sore and considering pressing puts alot of pressure on my spine, cant think of an alternative. Got one?
JeSt3r
New member
http://www.bodybuilding.com/fun/exercises.php?MainMuscle=Quadriceps
take a look...maybe you'll find something you might like
take a look...maybe you'll find something you might like
JeSt3r said:http://www.bodybuilding.com/fun/exercises.php?MainMuscle=Quadriceps
take a look...maybe you'll find something you might like
ThanX brother!! All exercises I cant really do now, without pain, due to my spine. Weight on my back isnt a good idea right now. Not sure why it lists deadlifts as a quad exercise, I hardly feel them in my quads at all. ThanX again!!
JeSt3r said:
ThanX brother!! Hope to heal soon. Ill have to check out the pics. Train Or Fuckin Die!!
Scotsman said:
ThanX brother!! Most of my faith is in a higher power. Im sure Ill be back when the time is right! Your journal is fucking impressive man, inspires the fuck out of me!! Keep it up!!
3-19-04 Friday Triceps and Biceps,Lower Back
I originally came in to train chest. After doing 4 sets I got real pissed off at my lack of strength and drive and just left the gym. After a little while I said FUCK it and came back in and hit arms instead. Ill try chest again on sunday.
Chest:
Bench Press:
135x20
225x10
225x13
225x13
Triceps:
Rope Pulldowns:
90x15
110x15
130x15
140x15
150x13
160x15
Leaning V-Bar Extentions:
110x15
120x15
130x15
Skull Crushers on Incline Bench:
90x12
90x15
130x3
Biceps:
Standing EZ Curl Bar Curl:
90x15
110x15
140x12
160x6
Preacher Curl Dropsets: (No rest between sets)
Drop Set# 1:
160x5
140x5
90x7
Drop Set #2:
160x3
110x9
Double Bicep Style Cable Curls:
60 (per side) x15
70x15
90x8
Lower Back:
Hyper Extentions:
BWx15
I originally came in to train chest. After doing 4 sets I got real pissed off at my lack of strength and drive and just left the gym. After a little while I said FUCK it and came back in and hit arms instead. Ill try chest again on sunday.
Chest:
Bench Press:
135x20
225x10
225x13
225x13
Triceps:
Rope Pulldowns:
90x15
110x15
130x15
140x15
150x13
160x15
Leaning V-Bar Extentions:
110x15
120x15
130x15
Skull Crushers on Incline Bench:
90x12
90x15
130x3
Biceps:
Standing EZ Curl Bar Curl:
90x15
110x15
140x12
160x6
Preacher Curl Dropsets: (No rest between sets)
Drop Set# 1:
160x5
140x5
90x7
Drop Set #2:
160x3
110x9
Double Bicep Style Cable Curls:
60 (per side) x15
70x15
90x8
Lower Back:
Hyper Extentions:
BWx15
