PDA

View Full Version : Back and gaining...



Meat_Head
07-26-2003, 12:40 AM
Ok I'm back from my week off at camp and I'm ready to start up a new journal and continue my workouts, based on Belial's routine, and continue my progression for a while before switching to a different routine. I'm going to assure that I stick to this for a while to come by attaining at least 6 of these goals:

Bodyweight - 200lbs
Squat - 280x20
Bench press - 225x3
Dips - BW+100x1
Pullups - BW+90x1
DB rows - 130x4
EZ bar curl - 130x3
DB shoulder press - 80x4
Deadlift - 405x1
Static hold w/ barbell - 405x 1:00 (I plan on working these REALLY hard)

Monday - Legs
Tuesday - Back/bis/grip
Wednesday - Rest
Thursday - Deadlifts/shoulders/traps/grip
Friday - Chest/tris/optional grip
Saturday - Rest
Sunday - Rest

The thursday and friday workouts could be changed up or done on saturday depending on how my recovery for that week is feeling.

For legs I'm going to be doing a set of 20 rep death squats and some calf work. I'll start with a fairly light poundage, like say 185, and focus on increasing it by 5 or 10lbs every workout.

For grip I'll be doing no more that 4 exercises split up over the 3 grip days. Static holds will be worked twice during the week. The other exercises will be towel hangs, handshake of the gods, and reverse curls. Each of these is worked no more that 2 heavy sets, 1 usually.

Everything else will be about the same as its been before.

Meat_Head
07-26-2003, 12:54 AM
I just got back today but got this workout in with some buds tonight.

I was on creatine before I left a week ago, and when I stopped for a week along with stopping my normal eating routines I dropped to 176. That's not cool at all, but I'm not worried about it really, the weight will come back up fast enough, especially when I get back on the creatine. I did notice looking a slight bit more lean, and alot more tan, thanks to camp.

Bench press
45x10
95x8
135x5
185x1 No progression, but I'm not really suprised
155x5 Good solid reps


Incline BB press
45x10
135x6+1 forced

Weighted dips
BWx5
BW+40x4 These felt much heavier today, but I slammed out the first three reps and honestly didn't think I'd make the 4th. Took about 8 full seconds to finish the rep.

Cable crossovers
60x3
50x5

I think I may cut these out

Skullcrushers SS w/ close grip bench
70x5/5
75x3/6

Static holds
195x0:55
215x0:35

Towel hangs
BW+20x0:35

Great workout! I'm pumped and motivated!

I think I'll go ahead and start the squats tomorrow and do 185x20 instead of waiting till monday. It'll help my body get used to the demands that are going to be placed on it and give me a little more recovery time before deadlifts on thursday.

Scott S
07-27-2003, 12:10 AM
What are towel hangs? Are they a grip exercise?

Good luck with your goals, too. :thumbup:

Meat_Head
07-27-2003, 03:00 PM
Originally posted by Scott S
What are towel hangs? Are they a grip exercise?

Good luck with your goals, too. :thumbup:

Yes they are. I do them by hanging 2 small towels over the chin bar, bunching them up at the ends, and gripping them at about shoulder width and hanging on. Great for fingers and hands especially.

Thanks for the encouragement!

Coke
07-27-2003, 03:17 PM
Best wishes for a new start man - glad to see you pumped up and ready to go at it again :thumbup:

:spam:

You are sure to obtain some of those goals easily... ;)

Meat_Head
07-27-2003, 05:43 PM
Originally posted by CoCoa
Best wishes for a new start man - glad to see you pumped up and ready to go at it again :thumbup:

:spam:

You are sure to obtain some of those goals easily... ;)


Thanks! I'll try to get them as soon as I can!

Meat_Head
07-29-2003, 09:06 PM
This was monday's workout:

20 rep squats Even with the pad this still cut off my circulation. I may include Hise Shrugs in my deadlift/shoulder day to help fix that problem.

185x6 racked, cirlculation cutting out. Picked it up again 20 seconds later, busted out 6 more, racked again for 15 seconds, did 4 more, racked, finished the set. I had to get help on about 3 of the reps, each time right before I racked it. I was kind of ashamed, as this is a light weight, but I'll just increase by 5lbs each week and hopefully my strength will catch up.

Did a bunch of calf exercises, couldn't really remember much after squats.

Pushed a car across the parking lot. It was going slightly downhill, but the person inside applied some brakes everytime it got going too fast, so I had to work the whole time.

I decided to add the car pushing in my leg workouts to satisfy my urge for strongman work. Great for quads :P

Meat_Head
07-29-2003, 09:14 PM
This was today (tuesday)

Pullups
BWx3
BW+30x2.5
BW+30x1.5
BWx4 speed reps

DB rows
80x6/6
80x5/5

Barbell rows
135x6
135x8

EZ bar curls
90x6
90x3

Towel hangs
BW+30x30 seconds
Barely made that

Static holds
245x15 seconds
245x3 seconds ****ty
225x10 seconds


I think I may get the #1 and #2 COC gripper from ironmind. I really think it would help boost my grip workouts. I've been told to get the trainer, but I'd rather start heavy, and if I can't get it at first, assist with my other hand or do negatives and eventually work up to reps.

Meat_Head
08-01-2003, 12:19 PM
Rack deadlifts
These are done from the lowest level I can put the safety bars
45x10
95x10
135x8
185x5
225x3
275x1
300x1!

DB shoulder press
30x8
50x3 Ugh...
50x3

Lateral raises
Dropset:
25x7 20x5 15x6

Shrugs/static holds
45x10
205x4 shrugs, held the last for 20 more seconds
225x3 shrugs, held the last for 10 seconds

Meat_Head
08-02-2003, 11:16 PM
Felt burnout coming on. Changing routine to one with much more recovery time due to this...

First workout(I'm doing the strongman type training behind the 'Barn' where my band practices. I took some of my home weight equipment: plates, adjustable dumbells, and the duffel/sandbag.I'm going to keep them there for a while.

Carried the 80lb bag around and a few 50lbs stacks of plates to warm up.

Sandbag clean and press
80x5 Pretty easy
115x1 Clean made me really dizzy, once it went away I did the press which was slow but good. New PR...

Sandbag bearhug walk
Loaded the bag up to 150lbs. Got it off the ground, but had a bad grip, held it on my knees, and after about 10-20 seconds of struggling got it into position and started walking. Only made it one time around the barn, which is probably a 60-80 foot walk, and fell with it to the ground.

Farmers walk
I have really ****ty dumbells and plates and the most I could fit on the bells was 70lbs of plates, and the bells themselves weight about 5lbs. So 75lb dumbells. I walked with em 2 times around the barn, but about 8 feet from completing the second time around, the safety screw thing on one of the bells unscrewed and the weight fell off so I stopped there. Paaiiiinnn...

From now on I'll do car pushes and maybe another movement on
this day to, but this was all I did today. I absolutely love this style of training, and I'm glad to get back to it.

rookiebldr
08-03-2003, 05:58 AM
Good to see your journal back up.

Are you introducing more strongman exercises into your weekly routine or are you dropping your other routine in favour of the the strongman ones?

Meat_Head
08-03-2003, 11:38 AM
Originally posted by rookiebldr
Good to see your journal back up.

Are you introducing more strongman exercises into your weekly routine or are you dropping your other routine in favour of the the strongman ones?

I'm doing a completely new routine. Kind of a hybrid of dino/strongman training and HIT. I feel it will allow me to progress for quite some time without overtraining.

Monday - All sets taken to failure or close

Squat - 1x15-20
Weighted dips - 1x6-10
Pulldowns - 1x6-10
Barbell OH press - 1x6-10
DB row - 1x6-10
Thick bar curls - 1x6-10
Machine pullovers - 1x10-15
Shrugs - 1x10-15
Grip work - 2 sets, 1 exercise

Thursday -
Leg press - 1x15-20
Leg curls - 1x6-10
DB slight incline bench press - 1x6-10
Weighted pullups - 1x6-10
Machine shoulder press - 1x6-10
BB rows - 1x6-10
Hammer curls - 1x6-10
Machine pullover - 1x10-15
Shrugs - 1x10-15
Grip work - 2 sets, 1 exercise

Saturday - Strongman/odd lifting

Sandbag lifts (Clean and OH press, bearhug and carry, throw for distance and height, etc...)
Farmers walks, 1 set to failure, 2 if necisarry
Car pushes or pulls if equipment is available
Anything else I think of

Meat_Head
08-04-2003, 08:26 PM
Squats
45x8
95x6
145x6
185x10, racked to get blood flowing again, picked up again 20 seconds later, did 3 on my own, got help on 2 more. Was done. I only got 6 reps last week before I had to rack it and rest, so this is good progression.

Dips
BWx6
BW+40x5.5 Couldn't quite finish the last rep

Pulldowns
90x8

Barbell OH press
105x3 ****Y! Strength better go up fast...

DB rows
80x8/7 The last reps on both sides only got to about 1 or 2 inches from touching my chest.

Machine pullovers
80x3
110x10

Grip
Plate curls - New exercise, kinda fun, hard on fingers...
10lb plate x 10 reps both sides

Pinch grips - 3 10lb plates x 20 seconds

Meat_Head
08-07-2003, 07:04 PM
Leg Press
290x16
OUCH!

Leg curls
110x9.5

DB incline press
60x8.5! Wasn't expecting that at all!

Weighted pullups
BW+30x2.5
Hmm these aren't progressing. I'm gonna lower the weight a bitch and do more reps next week.

Machine OH press
60x10

BB rows
145x6

Hammer curls
35x7.5

Machine pullovers
120x10

Was done. Wow these workouts are hard!

For the record, I will be making a pulling sled for me to use on stongman training days. I'm going to take the bucket of a metal wheelbarrow and attach it to a backpack, which I will wear backwards. Then I'll put however much weight I want to use in the bucket of the wheelbarrow and pull it along the ground like a sled. I'll probably switch that off with pushing cars every other workout or something.

Meat_Head
08-13-2003, 03:22 PM
Machine pullovers
80x10
130x6
Drop set:
120x7
100x8
80x8

PHEW! Hard ****! Really kills my back...

Weighted hyperextensions
You know, for a 'bunny' exercise, these work damn well!
I hold an ez curl bar in a zercher position on my arms to weight these

BWx10 + 20 second hold at top position
BW+70lbs x 5 + 5 second hold at top position
BW+70lbs x 5 + 10 second hold

Jesus... erectors, glutes, and hams feel like balloons! I'm going to start doing these on a regular basis.

Meat_Head
08-14-2003, 06:53 PM
BB OH press
45x10
95x6
95x5

DB seated shoulder press
45x4
35x8

One arm DB lateral raise SS with one arm cable upright rows
Right: 20x12 then 50x10 on the rows
Left: 20x12 to 50x10 on rows
Right: 25x7 to 60x6 on rows
Left: 25x7 to 60x5 on rows

Low cable lateral raises
30x6/6

DB shrugs
80x8

Meat_Head
08-15-2003, 10:06 PM
Biceps:

EZ bar curls
20x10
45x10
90x7
90x3

Hammer curls
35x5
30x5

Low cable one arm curls
50x10/10
50x10/10

Triceps:

Cable tricep bar pushdowns
40x10
100x8
140x7
120x8

Cable rope pushdowns
120x8

Bar pushdowns SS with rope pushdowns
140x5 SS 100x8

Forearms:
EZ curl bar reverse curls
20x10
40x6
60x8
60x4+1

EZ curl bar behind the back wrist curls
40x10
60x10
80x10

Meat_Head
08-19-2003, 04:20 PM
Saturday I did chest. Hit 145x5(2) for bench, with negatives 5 seconds or slower, and a pause at the bottom, then incline db press, missed 70's, got 60's x about 8 reps. Did decline DB flies with 25's, got about 12 perfect slow negative reps. Did cable crossovers, 1 set of 5 or 6 with 60lbs. All of that was done in under 20 minutes.

Sunday I did sprints. Just ran about a mile total, sprinting for roughly 40 yards, then walking for 40 or 50. Some of the sprints were uphill. It almost killed me... I'm so out of shape, but training sprints in the heat will help to quickly take care of that, especially once it cools down...

DB rows
35x10/10
80x8/7
80x6/5

Pullups
All bodyweight. I want to be able to do 50 reps in one session before I add on weight. I shot for 20 this time.
BWx6
BWx3+2 negs
BWx1+4 negs
BWx1+4 negs

That was extremely intense and painful(in a good way). With treatment like this, my pullup strength/endurence will have to increase.

Machine pullover
120x6 drop to 100x6

Rested, drank lots of water, then went to the raquetball courts.

Went inside one and first did sprints from one side of the court to the other 3 times turning left at the wall nonestop. Rested, did the same thing turning right.

Then did an exercise I made up. Sprinted the width(about 10 meters) of the court instead of the length(about 20 meters) but when I hit the wall, I absorbed the impact of running into it at full speed and then sprung off and turned in an explosive pushup type motion and immediately ran to the other wall and did the same. I hit each wall 5 times. This is an excellent exercise for explosiveness(especially for a boxer) and a great ab builder, or at least, they always hurt ALOT after doing them...

After that I ran crouched down as fast as I could widthwise about 10 times, hitting the wall a little softer because I was crouched a bit.

I think here I took a break and got a big drink of water(I lost a ton of fluid) and went down the steps. There were 3 steps and a flat section at the top and bottom of them.

Did pushups on em, these were nonstop with only a break to run up or down the steps to get in position. Did 5 flat, ran up, 5 decline, ran down, 5 incline, 5 decline, and 5 incline.

After that I did 5 flat with perfect form, chest touching floor, 5 decline to parallel, and 5 incline touching.

I was almost dead, so I finished off with bear crawls across the raquetball court and back twice in a sort of sprint. I'm not sure I was doing them completely right and it bothered my elbows a bit so I may do them with arms locked out on a towel next time and just push with legs.

I'm sore everywhere today, especially my forearms, lats, glutes, hams, calves, and chest. But the legs are mainly from the sprints sunday I think. I will be doing workouts like that more often, while hitting back, chest, shoulders, legs, and arms(each have their own day) once a week with a short 20-30 minute effective high volume workout. Basically just a typical bodybuilding type routine with added cardio/endurence. Its alot of fun so far....

Meat_Head
08-19-2003, 09:50 PM
Bear
This is an exercise I did in my weightlifting class at school with worthless weights. I recently read about them on some renegade training article, and I like em, so I did em. They're basically doing a hang clean and catching it while dropping into a front squat then explosively coming up and jerking the bar overhead then lowering it onto your traps and going into a back squat then explosively coming up into a behind the neck jerk. That's one rep, all done fluidely. Used my bud's weights, which is why the weights are kinda messed up.

40lbs x 5
About 125lbs x 5 reps
100lbs x 5 dropped onto the ground and did a 30 second hold in the superman position, then immediately got up and did 15 full ROM jump squats, jumping as high as I could.

We loaded about 150-200lbs into his wheelbarrow. We basically did farmer's walks with it. The tire was flat, and that made the exercise much much harder, which was good because it felt really light anyway. Basically, we couldn't lift it up all the way because it would hit the from rim and stop, so we had to kinda do a half deadlift and hold it in that half crouched over position and push it REALLY hard or else it wouldn't budge. Pushed it about 50 feet and back. Really hard on glutes, traps, and erectors.

After that we looked for a big rock to have some fun with. We didn't find one for a while, but we found a big ass log that weighed probably 80-100lbs. I picked it up and held it on my forearms in a half curl position and walked with it for a while then threw it.

Then we found a 50-60lb rock. We picked it up and threw it 5 times from the right side as explosively as possible, then the left, then jogged around with it overhead for a while before throwing it up in the air once more.

We went and climbed around on some trees for a while racing eachother, then were ****in dead so we swam and ate a huge ass meal.

I love working out.

Meat_Head
08-21-2003, 08:58 PM
Yesterday was a rest day.

Today I worked arms and agility/speed.

EZ bar curls
20x15
85x4
100x4
100x2 + 1

Getting strong in these...

Hammer curls
35's x 7
35's x 5

Low cable one arm curls
70x6/6
70x4+1/4+1

Cable rope pushdowns
60x8
Stack x 2
120x6 drop to 100x5 drop to 80x7

Reverse EZ bar curls
80x3.5 whoa!
70x5

Behind the back EZ bar wrist curls
70x6
90x8
90x5

Went and played a game of raquetball to 10 points, was sweating and panting after that.

Did sprints the length of the raquetball court, while doing a long jump in the middle, switching legs each time, 3 times each leg.

Then sprinted the length again, except on the first time going over I jumped twice as far as I could, then hit the wall and sprinted back. Did that 5 times, rested 20 breaths, then did it again.

Phew...

Tomorrow is shoulders and some strongman stuff...

Meat_Head
08-26-2003, 10:40 PM
Back:

DB rows
80x9/8

Pullups
BW x 8!!!
BW x 4+2
BW x 2+4
BW x 1.5+4


One arm pullup negatives
5 right, 5 left, 3 right, 3 left

Commando pullups
5 right, 5 left

Bench press
45x10
95x5
155x4+5
155x2.5+3

Did 8 BW dips supersetted with 8 chest touching group pushups

Went outside....

Ran to the football goal, did jump pullups(jumping and grabbing the bar and pulling up as hard as possible). Did 10 after a sprint across the football field.

Then did some tennis court sprints and climbed fences.

Ran around the track then up to bleachers then sprinted and did 5 jump pullups then ran to the other goal and did 5 more. Repeated this twice.

Meat_Head
08-26-2003, 10:44 PM
Did a mile jog with my bud. We had a 50lb backpack and we switched off wearing it every 50 yards or so.

After that sprinted about 100 yards up a hill and jogged down.

Ran backwards up the same hill.

Did a navy SEAL pushup beginner workout....
regular pushups: 1, rest 15 seconds, 2, rest 15 seconds, 1, rest 15 seconds
Then did triceps pushups, wide grip pushups, dive bombers, and regulars again in the same manner no rest between.

Meat_Head
09-04-2003, 04:59 PM
Biceps

EZ bar curls
20x10
80x5
100x4
100x2

Hammer curls
40x3

One arm on preacher curl bench -
25x8
25x6

Triceps

Tricep pushdowns
80x5
120x6
120x3
100x8

Behind the back wrist curls
20x10
80x10
90x6

Meat_Head
09-04-2003, 05:03 PM
Incline bench press
45x15
95x8
135x8
145x6

DB flat bench press
45x8
60x5
50x5 drop to 45x3

Decline DB press
35x12
35x10

High cable crossovers SS with low cable crossovers
60x6/30x4
50x7/40x2

Rope triceps pushdown SS with one arm pushdowns
80x6/30x5
120x3/60x5/5
110x5/50x5/5
100x6/40x5/6
90x8/30x7/7

Meat_Head
09-05-2003, 10:59 PM
BB rows
45x12
95x10
135x10
155x4
155x4 drop to 135x5 drop to 115x5

T-Bar rows
These are done on a barbell with one end wedged into the corner with a DB on it and a parallel grip pulldown implement used to pull the bar.
45(not counting the bar)x8
90x6
115x6 drop to 60x5 drop to 45x7

Parallel grip pullups
BWx6
BWx5
Taking it easy

High cable pullovers SS with low cable rows
70x12/140x10
80x8/140x8
80x8/140x6

21's
20 x 1 set
70 x 1 set, although I only got about 3 or 4 reps on the full movement curls...

Meat_Head
09-07-2003, 11:07 AM
My grandpa has been hacking all about lately with a cold, and I've had a pretty demanding weight schedule on the past 2 weeks or so. Stressed recovery ablility mixed with what was goin on at home didn't make for a healthy environment. I felt it coming on saturday and decided to stay in bed a bit more and take some more vitamin c with hot baths, but it didn't make much of a difference. Hopefully I'll feel well enough to do a light shoulder or leg workout tomorrow.

If anyone has ANY advice, I would GREATLY appreciate it!

RG570
09-07-2003, 12:39 PM
If you're still drinking gallons of milk ever day, you should really stop that. It increases production of mucous. After I cut milk I hardly ever got sick, before then I was sick alot.

Meat_Head
09-07-2003, 03:30 PM
Ahh that's so hard tho! Milk is my weightgainer....

Meat_Head
09-09-2003, 05:39 AM
IM GOING INSANE!!!


I've been up all night... not a minute of sleep despite my efforts.. I have to lift somethin... gonna go jumprope or SOMETHIN!

Coke
09-09-2003, 05:48 AM
:hello: ...keep the sessions going bro, things are bound to improve too - :)

Meat_Head
09-09-2003, 06:04 AM
I've decided that at 8:00 I'm gonna do a back workout. It'll have to be short and sweet cuz I have to be at school at 8:35, so I'm thinking cleans, deadlifts, and tbar rows with a barbell in the corner.

Meat_Head
09-09-2003, 03:36 PM
Powercleans
45x8
135x6 deadlifts
135x2 powercleans
165x1!!! PR

Deadlifts
225x5
275x1 This flew up pretty easily
315x.5
315x.5 These were pushin it a little I guess. Hammies are still the weak point. I may start training them with back to.

T-bar rows with barbell in corner
90x7
135x4 drop to 90x5 drop to 45x6

Meat_Head
09-11-2003, 05:48 PM
Incline bench press
40x15
95x8
155x4
185x.5 **** dammit for was kinda messed up
145x4

Incline DB press
60x7

Decline DB flies
30x5

Nautilus pec deck SS with nautilus bench press
100x6/6

Skull crushers SS with close grip bench and cable pushdowns
20x10
70x5/8/80x3
70x4/8/60x4

OH straight bar cable triceps extensions
60x9

EZ bar curls
20x15
60x6
80x4
100x3
Drop set:
100x1 - 80x5 - 60x5 - 40x6 - 20x7
OUCH!