PDA

View Full Version : Powerhouse



Jinkies
12-27-2006, 10:19 PM
Starting a new journal, my last was short lived due to to many people harassing about rather or not I was lieng.

I intend for this one to be clean and im hoping it can remotivate me to get it back together for the new year.

Today was legs, i've been avoiding squats for about a month due to my knees were given me problems and my back was getting torn up again. I felt really good today and my slowtwitch muscles seem to be alot better conditioned due to the rest.

Routine
315x8
315x8
500x8
605x5 (4 full squats, one half squat at the end due to muscular failure)
605x3 (2 full and and failed on the last one, felt a pretty good burn though)

Leg Press
400x10
700x10
800x10

Leg Extentions
160x15
190x15

STDL
135x15
135x25
( Don't bother with heavy weight anymore until im closer to powerlifting season, my back simply cannot handle deadlifting anymore)

Leg Curls ( Due them with really good form, upperbody pushing up and feet relaxed so I can feel sharp needles hitting my hamstrings)
90x20
190x12

Calves
standing calf machine
320x15
320x15

Seated calf machine
3platesx15
3platesx15

Decline Ab work
15 regular slow
20 cross over oblique punches
15 regular slow ( all 3 done in about a minute to keep intensity high)

Stretching-5 minutes inbetween

Holding 10 pound plate for another 15 reps squeezing abs and looking through the hole as a burnout


Whole workout took around and hour and 10 minutes give or take, felt pretty good and was having leg cramps after I sat down. Anyone know of some good exercises to keep my lowerback strong while im not deadlifting?

WBBIRL
12-28-2006, 01:33 AM
You can do rows, they might not target the lower back primarly but if you do low cable rows and bent over rows your lower back is used as a stablizer and that will keep it in check.

On the knees, I suggest you start wrapping if you dont and have you tried ETS? Just asking because some people find ETS severly reduces DOMS and pain in joints n such.

It also seems to me you jump way too fast in respects of poundages, let your knees take the weight gradually... 315-500 is a big jump. You may be strong, and your muscles may be strong enough to handle it but your joints,tendons,bones are pretty much on the same page with the vast majority of the popluation. Take care of them.

If your knee's bother you, ditch the leg press. Not nearly as good a movement and the bigger weight you can move does them ( your knees ) no good.

Good luck, keep at it.

Stumprrp
12-28-2006, 06:02 AM
good luck jinkies, thats heavy weight on squats i just hope they are parallel, if so you rock man.

cut? bulk? whats goin on

Jinkies
12-28-2006, 11:19 AM
Coasting till I get get paid after newyears and going to buy alot of lean meat and fatburners to start off a cut.

Im currently 10 pounds lighter though due to a trip to new york where I had a 5 day calf blitz ( walkin everywhere)

Stumprrp
12-28-2006, 11:20 AM
cool, but watch out with the fat burners.

Jinkies
12-28-2006, 01:12 PM
Have and experience with them? I've heard they will do the job but im afraid it might burn off some muscle if not done right. I was concidering for my next stack of supplements im going to avoid all test boosting components besides ZMA and do a stack of Creatine,NO, and Hydroxycut.

Protein goes without saying and I figure creatine can help me hold onto some muscle while I lower my calorie intake and NO might make a few more veins appear later into the diet and keep me motivated; plus ive never really taken a real no product because NO xplode and I wanna just see how it goes.

Stumprrp
12-28-2006, 01:15 PM
no experience but ive heard good things about some fat burners, just take them in moderation and you will be fine.

Unholy
12-28-2006, 01:17 PM
Ide recommend an EC stack and some Creatine.

Natetaco
12-28-2006, 07:15 PM
yeah i got a free bottle of thermoshred when i got nitrotech a long time ago. I loaded the termoshred good but the first day i took 3 pills which is the ammount you take after you are done loading I had to leave school because i like busted out in hives and thought i was going to puke everywhere. watch out with those thermogenics.

Jinkies
12-28-2006, 11:45 PM
Today was back, going from memory so I might miss out a few things.
I plan on getting a notepad for my workouts so I can see what works best for me.

Wide grip lat pulldowns
225x10
270x10
300x10
300x5 ( took a 30 second break in between my last set so was tired)

Bent over rows
225x12
225x12
225x12

Closegrip pulldowns
165x15
165x15

Seated row
300x12
300x12

Hammerstrength lat machine
2 plates on each side for 15 ( 2 sets)

Standing barbell curls
95x12
95x12

Preacher curls
90x12

Didn't get to as much bicep as I was hoping but I got tired, workout time was a little under an hour; I've been trying to burn my fat by increasing intensity and lowering workout time.


Afterwords I spent 15 minutes shadowboxing in the suana.

Stumprrp
12-29-2006, 06:17 AM
good work but let me reccomend ditching the wide grip pulldowns and adding pullups with a normal grip or just closegrip pulldowns, you can use alot more weight with closegrip or pullups because they own

Jinkies
12-29-2006, 12:18 PM
Yeah but im not capable of doing widegrip on pullups quite yet and im trying to build some thickness in my lats.

Stumprrp
12-29-2006, 01:22 PM
thats the thing, widegrip is cool but it can cause alot of strain and you can do more weight with a hammer, close, or medium grip. more weight = more muscle! you can probley bang out a hammer pullup man, im 220 and i can do 14 lol. and your stronger then me.

HeavyBomber
12-29-2006, 10:19 PM
Damn jinkies, that whole leg workout only took you an hour and 10 minutes? You're freaking strong as hell!