Welcome to my Log

[SaiBoT]

From now on I will keep track of my progress online. Stats are 5 10, 202lbs, visible upper and middle abs.. My current routine consists of 2 upperbody workouts and 2 lowerbody workouts, based on some of WSB, Poliquin principles among other stuff that works with me. All comments and critiques are apreciated. My main goal for now is to increase my upperbody pressing strength as well as overall size. On rest days I will be working biceps and calves.

MONDAY. FEBRUARY 23 2009

MAX EFFORT
UPPER BODY
INCLINED
1X3 135lbs
1X3 155lbs
1X3 175lbs
Max 3rm 195lbs
1rmx 205lbs
1rmx 215lbs

DB FLAT

2X8 80LBS EACH

CHIN UPS

4X10 BODYWEIGHT

REVERSE GRIP ROWS

2X5 205LBS A.F.A.P

BRADFORD PRESS
2X8 100LBS STRICT ---> felt tired

TRIS ROPE PRESSDOWN

2X8 70LBS---> on the lat pulldown machine

Should have done rotator cuff work but it was late already.

 

[iggy]

fuck yeah!!!! subscribed for sure bro.

 

[SouthernLord]

Nice!!!

 

[Bigpimpin10]

Nicee!!..im subscribed

 

[SCREW]

this is gunna be sweet bro

 

[Big_BK]

Nice bro i will be keeping an eye out.

 

[SaiBoT]

Thanks bros!

TUESDAY, FEBRUARY 24 2009

ME LOWERBODY

CLOSE STANCE DEADS

3X135LBS
3X205LBS
3X275LBS
3X345LBS
1X415LBS ---> no belt going for 435lbs next week.

RACK PULLS ---> below knees
1X1 505LBS
1x1 525LBS ---> belt and straps

DEEP SQUATS

1X5 135LBS
1X5 205LBS
1X3 255LBS
1X3 295LBS ---> with belt, felt guilty about it, had more reps in me and could have added more weight.

NEEDSIZE ABS

3 SETS w 12.50lbs DB

LEG RAISES

2x12

HYPERS

2x12

I didn't like this workout, during deads I felt some kind of pulling on my rib cage, but it might have been because i haven't done deads since Xmas, plus I'm trying to stay away from the mixed grip and using straps is a little awkward and I can't avoid feeling guilty about it.

At the end of hypers I was trying to work on abs vacuum but my head started to ache, my BP was high.

 

[SaiBoT]

WEDNESDAY, FEBRUARY 25 2009

Woke up with my left shoulder stiff, so i did some warm-ups and shoulders dislocks felt good afterward.

PL HAMMER CURLS

1X8 15LBS EACH
1X8 35LBS EACH
1X8 45LBS EACH

BB STRICT CURL
4X10 65LBS
1X15 8 STRICT 7 CHEAT 65LBS
DC STRETCH

FOREARM A1 TO A3 WITHOUT REST, 1 min rest between trisets

A1 REVERSE WRIST CURL 1X9 30LBS
A2 REVERSE BB CURL 1X12 40LBS
A3 REVERSE WRIST CURL A.M.A.P 30LBS

STRAIGHT LEG CALF RAISES

3X15 70LBS WARM-UP
1X76 REPS WITH 90LBS THROUGHOUT A REST-PAUSE SET (or if you prefer Nelson Montana routine)
DC STRETCH

 

[Bigpimpin10]

nice..how did that nelson ..exercise workout ?...howd those calves feel..i think im going to give it a shot

 

[SaiBoT]

nice..how did that nelson ..exercise workout ?...howd those calves feel..i think im going to give it a shot

I was still sore from the past wednesday's workout, specially my left calf and I only did 60 reps. This week I did 16 more reps and I think I'm gonna regret it for the next days. Stuff is great, specially the seated version as long as you do a full ROM. Try it bro.