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Scotsman said:
ThanX for the encouragement brother!! It feels good to atleast be able to get 300. Hopefully Ill be repping 315 again soon and possible getting back on the road to 400+ on both benches. ThanX again brother!!
The Beast's Training Journal!
- Thread starter WalkingBeast
- Start date
ThanX for the encouragement brother!! It feels good to atleast be able to get 300. Hopefully Ill be repping 315 again soon and possible getting back on the road to 400+ on both benches. ThanX again brother!!
3-24-04 Wednesday Triceps,Biceps,Lower back and Abs
Triceps:
Rope Pulldowns:
70x15
90x15
110x15
130x15
140x15
150x15
160x15
170x15
190x12
V-Bar Pulldowns:
140x15
160x12
190x9
Biceps:
Alternating Dumbell Curls (standing):
40x20
45x15
65x5
Preacher Curls with EZ Curl Bar:
120x10
170x4
Standing Barbell Curls:
155x5
Double-Biceps Style Cable Curl:
60 (per side)x15
70x15
80x15
21's:
95x21 plus 1 full rep at the end.
Cable Curls with Straight Bar:
150x15
170x12
Lower Back:
Hyper Extentions:
BWx15
15
15
Abs:
Kneeling Rope Crunches:
190x15
190x15
190x15
190x15
Triceps:
Rope Pulldowns:
70x15
90x15
110x15
130x15
140x15
150x15
160x15
170x15
190x12
V-Bar Pulldowns:
140x15
160x12
190x9
Biceps:
Alternating Dumbell Curls (standing):
40x20
45x15
65x5
Preacher Curls with EZ Curl Bar:
120x10
170x4
Standing Barbell Curls:
155x5
Double-Biceps Style Cable Curl:
60 (per side)x15
70x15
80x15
21's:
95x21 plus 1 full rep at the end.
Cable Curls with Straight Bar:
150x15
170x12
Lower Back:
Hyper Extentions:
BWx15
15
15
Abs:
Kneeling Rope Crunches:
190x15
190x15
190x15
190x15
3-26-04 Friday Upper Legs and Calves
I decided to try leg presses again, but this time with a different approach. Im going to try lower reps. I used to do 800lbs for 50+ reps consistently as one of my sets and pyramid down and repeat with 600 etc. My legs grew to some extent, but mainly they just got real dense and basically got strong on the leg press specifically. I used to vomit consistently also. Since this routine never did nearly as much as I wouldve liked, putting in all that intensity, Ive decided to try them again but within the 20 rep range working up to 945lbs. Nothing crazy, but I felt it pretty good today. Im still avoiding squats since the back pain is in my upper spine, where a bar would rest for squats. Feels good to atleast go heavy again. I also havent trained my legs seperately since I began deadlifting consistently, since they got in the way of my deadlifting.I only recently started again, doing light leg work during the injury. Heres the routine:
Leg Extentions:
90x20
150x15
150x15
Leg Presses: (Weight is calculated as if it were on a barbell)
315x20 (6 plates on machine)
585x20
675x20
765x20 (16 plates)
855x23
945x18 (20 plates)
Leg Extentions:
165x15
195x15
225x15
Seated Calf Raises:
70x15
70x15
70x15
70x15 (All slow and controlled, calves are shit)
Still not training hamstrings seperately due to the injury, but they are getting some abuse from the leg presses.
I decided to try leg presses again, but this time with a different approach. Im going to try lower reps. I used to do 800lbs for 50+ reps consistently as one of my sets and pyramid down and repeat with 600 etc. My legs grew to some extent, but mainly they just got real dense and basically got strong on the leg press specifically. I used to vomit consistently also. Since this routine never did nearly as much as I wouldve liked, putting in all that intensity, Ive decided to try them again but within the 20 rep range working up to 945lbs. Nothing crazy, but I felt it pretty good today. Im still avoiding squats since the back pain is in my upper spine, where a bar would rest for squats. Feels good to atleast go heavy again. I also havent trained my legs seperately since I began deadlifting consistently, since they got in the way of my deadlifting.I only recently started again, doing light leg work during the injury. Heres the routine:
Leg Extentions:
90x20
150x15
150x15
Leg Presses: (Weight is calculated as if it were on a barbell)
315x20 (6 plates on machine)
585x20
675x20
765x20 (16 plates)
855x23
945x18 (20 plates)
Leg Extentions:
165x15
195x15
225x15
Seated Calf Raises:
70x15
70x15
70x15
70x15 (All slow and controlled, calves are shit)
Still not training hamstrings seperately due to the injury, but they are getting some abuse from the leg presses.
3-27-04 Saturday Chest
I only had time to hit chest today before the gym closed. 90 minutes. I did my second week of 5x5 to try and gain my strength back at a steady pace. It was still easy.
Chest:
Bench Press: (No spotters present)
135x20 (warm-up)
135x12 (warm-up)
225x12 (warm-up)
5X5 Routine:
255x5
255x5
255x5
255x5
255x5
Then finished with 225x10
Machine Flies:
150x12
180x12
210x12
I only had time to hit chest today before the gym closed. 90 minutes. I did my second week of 5x5 to try and gain my strength back at a steady pace. It was still easy.
Chest:
Bench Press: (No spotters present)
135x20 (warm-up)
135x12 (warm-up)
225x12 (warm-up)
5X5 Routine:
255x5
255x5
255x5
255x5
255x5
Then finished with 225x10
Machine Flies:
150x12
180x12
210x12
Lord_Suston
New member
Nice on the 5x5, the weight will slowly creep up on you ina few weeks 315 5x5 will be yours in 10 weeks with ease
Lord_Suston said:
ThanX brother!! That would be real nice! If I do hit 315 for 5X5 then Ill be stronger then before the injury. I was only get 315x7. Im sure Ill have to start getting spots soon. I havent been using any. ThanX for the encouragement brother!!
ONe question about your bicept day... you did 6 exercises and 12 sets... why not stick to 4 exercises at 3 sets per exercise?
Awesome to see that weight getting back up there!
Also when you do leg press... how far down do you go.... does your knees touch your chest? When i see my partner doin that it looks like his lower back comes up, so im guessin it bad for the back.. I go down (now) to where it would be parallel, as if i were standing up and just before my lower back comes off the pad.
That is some serious weight! and i love leg extensions because when im done with the excersise i almost fall down and my legs are soo "rubbery"
Keep it up and keep em coming!!
Awesome to see that weight getting back up there!
Also when you do leg press... how far down do you go.... does your knees touch your chest? When i see my partner doin that it looks like his lower back comes up, so im guessin it bad for the back.. I go down (now) to where it would be parallel, as if i were standing up and just before my lower back comes off the pad.
That is some serious weight! and i love leg extensions because when im done with the excersise i almost fall down and my legs are soo "rubbery"
Keep it up and keep em coming!!
Sweed said:
ThanX brother!! I used to do 3 sets for each exercise, routinely like you mentioned. For back Id do 5 exercises at 3 sets each , and for smaller body parts Id do 4 exercises at 3 sets each. Lately when I train my biceps I just go by feel. I always get atleast 12 sets though. I like to mix it up. Mainly for variety. I didnt feel any pain in my lower back when I did the leg presses. Most of my pain is in my upper back now. No, haha I dont think I could touch my knees to my chest without any weight. Im not real flexible. I usually touch my knees to my forehead however, but my head is sticking out a good deal. My range wasnt as good as before, when I trained legs steadily, but considering this is my first time in months doing any kind of leg press its decent. My reps werent as deep as usual on this day. But itll come back. Yea I like the leg extentions alot. I was doing whole routines on just the leg extention and calve raises after the injury. ThanX for the feedback!!
3-30-04 Tuesday Back,Deadlifts and Rear Delts
Didnt give 100 percent on my maxing today. Felt a little pop in my neck and wanted to be careful with the injury. Felt good for the most part. I went lighter on the partial deads for some reps instead. I also hit a PR with dumbell rows. 150's for 25 reps on my right side. I only had 4 hours, which is less then usual, but I had a good workout regardless.
(4 hours)
Back:
Partial Deadlifts: (Lowest setting on power rack)
135x15
225x10
315x3
405x2
500x1
530 (failed)
465x5
465x5
405x10
Chin-ups:
20 (one of my first sets)
8 (done as my last set of back work)
Dumbell Rows:
150x25 on right arm, and 150x23 on left
Barbell Row: (Slightly bent over only)
135x20
225x18
275x14
315x9
225x15
Lat Pull-Downs:
165x15
195x12
180x12
Rear Delts:
Reverse Flies on machine:
135x15
165x13
195x9
150x9
Didnt give 100 percent on my maxing today. Felt a little pop in my neck and wanted to be careful with the injury. Felt good for the most part. I went lighter on the partial deads for some reps instead. I also hit a PR with dumbell rows. 150's for 25 reps on my right side. I only had 4 hours, which is less then usual, but I had a good workout regardless.
(4 hours)
Back:
Partial Deadlifts: (Lowest setting on power rack)
135x15
225x10
315x3
405x2
500x1
530 (failed)
465x5
465x5
405x10
Chin-ups:
20 (one of my first sets)
8 (done as my last set of back work)
Dumbell Rows:
150x25 on right arm, and 150x23 on left
Barbell Row: (Slightly bent over only)
135x20
225x18
275x14
315x9
225x15
Lat Pull-Downs:
165x15
195x12
180x12
Rear Delts:
Reverse Flies on machine:
135x15
165x13
195x9
150x9
4-1-04 Thursday Triceps,Biceps and Abs
I was extremely sore from tuesdays back and deadlift workout. Maybe since I havent deadlifted in a while, or done barbell rows, or even dumbell rows for that many reps in a while. So I only ended up doing 6 sets of biceps. They were extremely sore before I even started my sets. Which was unusual. Hurts to straighten my arms now. So I only did a few sets. Triceps even felt awkward. Had to get the arms done though. Lower back was too sore from deadlifts to even do weightless hyper extentions. So I only did abs.
Triceps:
V-Bar Pulldowns:
80x15
110x15
130x15
140x15
150x15
160x15
170x12
180x12
190x10
Rope Pulldowns:
120x12
130x12
130x10
Abs:
Kneeling Rope Crunches:
190x20
190x20
190x20
190x15
Biceps:
Alternating Dumbell Curls:
35x16
60x8
65x5
Double-Bicep Style Cable Curls:
60 (per side)x15
70x15
70x15
I was extremely sore from tuesdays back and deadlift workout. Maybe since I havent deadlifted in a while, or done barbell rows, or even dumbell rows for that many reps in a while. So I only ended up doing 6 sets of biceps. They were extremely sore before I even started my sets. Which was unusual. Hurts to straighten my arms now. So I only did a few sets. Triceps even felt awkward. Had to get the arms done though. Lower back was too sore from deadlifts to even do weightless hyper extentions. So I only did abs.
Triceps:
V-Bar Pulldowns:
80x15
110x15
130x15
140x15
150x15
160x15
170x12
180x12
190x10
Rope Pulldowns:
120x12
130x12
130x10
Abs:
Kneeling Rope Crunches:
190x20
190x20
190x20
190x15
Biceps:
Alternating Dumbell Curls:
35x16
60x8
65x5
Double-Bicep Style Cable Curls:
60 (per side)x15
70x15
70x15
