SWEEET. Another back jockey!
*sigh* I miss doing more than one thing for back
SWEEET. Another back jockey!
*sigh* I miss doing more than one thing for back
I really prefer doing back as two entities: lats and midback; this way midback doesn't get short shrift since it almost always follows lats, but I think I'm doing fine on width for now (I posted some shots last night on the pics thread), so I'd like to concentrate more on thickness for a while.
I hope my lower back comes back to its senses soon so I can start deadlifting again.
nice lifting hulk
Thanks Stumprrp. Took tonight off to see Letters from Iwo Jima. Tomorrow is pecs and hams.
Hams and pecs: shock week. Dogcrapp (DC), dropsets, and supersets. Odd combo to some, but since I like doing legs as two entities, and my chest doesn't need a ton of work to keep it growing, that's how this day ended up being what it is.
Lower back issues continue, so I decided to just build this day on leg curl variations. My trainer friend Leo does dumbbell leg curls on a bench, but he's only 5'4 and has little feet. I couldn't get the ****er to stay between my feet comfortably. Maybe next time time...
I'm thinking of putting hams back with quads now if I can't do anything more than leg curls, and maybe putting calves and abs on chest day. See how that goes.
Someone was on the Smith when I started pecs, so I started with flat work instead of inclines or a change, and put the incline up an extra notch from what I usually do when I finally got to them. It IS shock week, after all. Finally, I did a DB pullover on the incline bench, which always seems to give me a good pec stretch.
Sitting Leg Curl: 135, 195 (warmup), 255*10/7/4 + 8x + 10 sec
" " "(supersetted with DB leg curl) 255*10, 30*10 (db kept slipping)
Hammer Wide Bench 140, 190 (warmup), 240*12/7/6 + 6x + 4 sec
" " "(supersetted with Hammer Dip) 260*10, 150*12 + 8x + 3 sec
Pec Deck Fly 200/160/120*12/9/6 +6x + 6 sec
Smith Incline Press (higher than normal) 135 (warmup), 175*12/7/4 + 4x + 3sec
DB Incline Fly (bench set lower on each DC interval) 45*12/8/5 + 3x + 4 sec
DB Incline Pullover 35*15+ 10sec, 45*12 + 10sec
Back to Power week, i.e., low reps. Delts and arms tonight. Forearms were out of it, so my 2nd bicep move, I did drag curls for a change.
Wide Grip Upright Row 85, 135 (warmup), 165*6, 170*6 + 8x + 8sec
Medium Grip Cable UR 200*9 + 12x + 6 sec
Incline DB Lat Raise 45*6, 45*7 + 5x + 3 sec
Fwd Lean DB Lat Raise 45*7, 50*6 + 5 sec
Hammer Press 210*8, 230*5 + 3 sec
Rear Delt Machine Fly 150*5, 150*7 + 4 sec
Hammer Dip 110, 180 (warmup), 230*6, 230*5 + 4x + 5 sec
Elbows Flared Pushdown 190*12 + 3 sec
Overhead Extension 90*9, 100*8 + 3 sec
Regular V-bar Pushdown 120*7, 120*8 + 4 sec
Preacher 50, 75 (warmup), 95*6, 95*5
Drag curl 120*12
Incline Hammer 35*6 + 4x + 6 sec
Reverse Incline DB Curl 35*6 + 4x + 5 sec
Leg night. Since I can't effectively do lower back/ham work beyond leg curls at the moment, I've decided to put hams back together with quads, and move calves to chest day.
I tried squatting with just the bar as a warm-up. It's not happening right now. *sigh*
Leg Press 270, 450, 630 (warmup) 770*8, 820*8, 870*6 + 6 sec
Sissy Hack Squat 90*8, 90*8 + 5 sec
Leg Extension 270*9, 270*8, 270*8 + 8x + 8 sec
Leg Curl 240*8, 255*8, 270*6 + 8x + 15 sec (stretch felt good)
Leg Adductor 150*12
Leg Abductor 180*8
Back jockey night. I forgot how much I liked doing bent bb rows, I just threw some light ones in just on a whim, and surprisingly, they didn't bother my back. I started with supported t-bar rows just as a precaution.
Supported T-Bar Rows 45, 80 (warmup), 105*8, 115*8 + 8x + 6 sec
High Hammer Row 230*6, 180*12 + 6x + 8 sec
Bent BB Row (havent done these in ages) 95*15, 115*12, 135*9
Rope Row to Neck 140*12 + 10x + 8 sec
Wide Parallel Grip Pulldown 130 (warmup), 170*8, 180*7 + 6x + 10 sec
Narrow Parallel Grip Pulldown 180*8, 150*12
Undergrip BB Row 95*9, 115*8 + 6x + 6 sec (little weird on the grip, maybe try an ez bar next time)
Cable pullover 140*9 + 5 sec
Chest, calves (which got moved from quad day when I moved hamstrings back with quads...got that?), abs.
Incline Smith Bench 135, 195 (warmup), 230*7, 235*6, 240*5 + 5x + 3 sec, 195*15 + 6x + 4 sec
Incline DB Fly 50*8 + 4x
Wide Hammer Bench 270*8, 320*6 + 4x + 3 sec
Pec Fly Machine 200*8 + 8x+ 6 sec
Cable Crossover 60/50 * 8/6 + 6x + 6 sec
Hammer Leg Press Calf 190, 240 (warmup), 330*12, 420*12 + 8 sec
Standing Calf 495*12, 495*17 + 6x + 6 sec
Sitting Calf 145*10, 170*10 + 8x + 10 sec
Still sitting out squats because of my back.
Leg Press 450, 720 (warmup), 860*7, 860*8 + 4x, 640*15 + 4x
Sissy Squat BW*12, BW*12 + 10 sec
Leg Extension 210*15, 225*14 + 6x + 8 sec
Sitting Leg Curls 210*15, 225*14 + 6x + 10 sec
Lying Leg Curls 90*12 + 6x
SLDLS (just testing the waters) 65*12, 65*9 (eh)
The lying leg curl at my gym just feels weird to me, maybe I'm too tall for it, but I can never get the friggin' weight started, even if it's light.
Nice lifting Hulk. Hope the back gets better!
Thanks, GB. You're about my size when I got serious about bodybuilding myself. I was very tall, skinny, ****ty leverage, and pretty much most of what I read on these boards and in magazines didn't work very well for me. Keep pluggin', and if you need some advice from a former skinny guy, hit me up. I'll give you what worked for me, some fairly unorthodox things, but hey, if your shirts start bursting open, who cares?
Anyway, got a little behind here. Forgot to post last week's delts/arms, midback/lats, and chest/calves. Lemme see if I can remember what happened end of last week.
Bent BB Row 85, 115 (warmup), 145*9, 155*7 + 8x + 5 sec
Supported T-Row (Parallel Grip) 95*15 + 12x + 6 sec
Rope Row to Face 130*12, 140*12 + 8x + 4 sec
Incline Bench DB Row 35*15
Wide Parallel Grip Pulldown 130 (warmup), 180*8, 180*9 + 6x + 8 sec
Narrow Parallel Grip Pulldown 160*15 + 8x + 10 sec
Cable Pullover 130*11 + 4 sec
Undergrip BB Row 95*13 + 4x
Reverse Wrist Curl 50*6, 40*12, 40*10
Lower back was a little off after the row work, but not bad.
Smith Incline 135, 185 (warmup), 235*9, 245*6 + 5x + 3sec, 185*15 + 6x + 4 sec
Incline DB Fly 45*12 + 6x
Wide Hammer Bench 270*10, 290*10 + 10x + 6x, 230*15 + 12x + 8sec
Fly Machine 210*11 + 8x + 8 sec
Cable Crossover 50*14 + 6x + 5 sec
Hammer Leg Press Calf 270, 360, 450*12, 500*10, 520*12 + 6 sec
Standing Calf Raise 495*20, 495*20 + 8 sec
Sitting Calf Raise 165*12, 165*12 + 10x + 8 sec
Pecs didn't feel as strong as I would have liked, but got a tremendous pump. Calves were decent.
nice work in here man, still bulkin up?
Thanks Stumprrp. Bulking till it gets warm, cause my eating goes down the drain when it gets hot.
Last night, beginning of shock week. Delts and arms. Did a bunch of DC-style stuff as well as dropsets. Delts felt weak but ok, triceps did much better than I thought, and biceps I tried some unilateral work for a change. Much more sore than usual on bis, which is good.
BB Wide Grip Upright Row 45, 75 (warmup), (DC) 95*12/8/8 + 10x + 10 sec
Cable Upright Row 200/160/130* 12/8/6 + 8x + 10 sec
Leaning cable raise supersetted with egular cable raise 30*10/20*8 + 8x + 6sec
Seated DB raise (DC) 25*12/8/4 + 8x + 4 sec
Hammer Press 180*12/6 + 8x/1 super-slow negative + 8 sec
Hammer Dip 110, 140 (warmup), 200*15+4x supersetted with pushdowns 180/150/110*12/8/6 + 6 sec
Hammer Dip 220*12 + 3x supersetted with cable pushouts 120/90*12/8 + 6X + 5 sec
One-arm Hammer Preacher 25, 40 (warmup), 50*10 + 5x, 50*8 + 5x + 5 sec
DB Spider 25*10 + 5 sec supersetted with Incline DB 25*6 + 6x/15*6 + 4x + 5 sec
DB Curl (DC) 25*12/8/4 + 3 sec
Shock week for legs. I wanted to give my joints a bit of a rest so I decided I'd do higher reps on quads, and I decided to alternate quads and hams today for variety and just to see how my lower back was recovering. I went extra-light on SLDL's.
Leg Extension (warmup) 105*15
Standing 1-Leg Curl (warmup) 30*15
Hammer Leg Press 270, 360 (warmup), 450*8 + 8sec (I used this one because the regular one was taken, but I've decided I don't like how this one feels on my knees, so I went back to the regular LP for the rest)
Alternated with DB & BB SLDL DB: 35, 45 (warmup), 95*10 (feeling good)
Regular Leg Press 450*20 + 4x + 4 sec
BB SLDL 95*10
Leg Extension 12*195 + 8x(high) + 7x(low) + 5 sec supersetted with Lying Leg Curl 60*12 + 5 sec
Regular Leg Press 450*15 + 3 sec
BB SLDL 95*8
Adductor/Abductor superset 140*12/150*15
Short and sweet, and ready for lower reps for straight sets next time. Was very happy lower back didn't twinge. I'll slowly start working my SLDL's back up. On back day this week, I might try slipping in some light rack pulls.
damn crazy workout
lookin' good Hulk. I hope your back holds up.
Shock week for chest and calves. I made this one up as I went along. Just felt like doing bizarre combos just for the heck of it.
Incline Smith Bench 135, 185 (warmup), DC/drop style: 225/185/135*8/8/10 + 5x+ 6 sec (awesome pump)
Hammer Incline Bench supersetted with Incline DB Fly 180*15+ 6x + 6 sec/ 30*10 + 6 sec
Tried a warmup on the regular Hammer Bench, but it's too tight for me, arm-wise. Couldn't get my arm's positioned right without my shoulders impinging, so went back to the Hammer Wide Bench.
Hammer Wide Bench supersetted with flat DB Fly and Cable Crossover270*12 + 8x + 7 sec / 25*12 + 8 sec / 50 * 10 + 6x
Calf raise on Hammer Leg Press 270 (warmup), dropset: 540/450/360/270 * 10/10/15/20 + 8x + 10 sec (OUCH)
Sitting Calf 170*15 + 6x, 195*8, 170*20 + 8x + 20 sec (don't ask me how I got more reps on the last one, but I felt like playing with a little wave training on this move, since it's never been a good one for me)
Standing Calf (one and a quarter reps) 495*15 + 8x + 10 sec
I just barreled through this one, I didn't really even think much about it. Next week, back to traditional, straight sets.
Final day of shock week: back. Worked out at Apollon Gym in Edison, NJ near Mom. A couple machines, like the fly and pulldown, are significantly heavier than mine at home, so adjusted accordingly. Lower back seems to be okay, so I went in for some extra-light work on rack pulls and bent bb rows, just to see. A little tightness after, but no pain, and no bad soreness the day after.
Rack Pull bar, 95, 145 (warmup), 195*10, 195*9 supersetted with t-bar 90*12
Bent BB Row (DC) 145*9/5/4, drop: 145/115/95*9/8/5 + 4x
Rear Delt Fly Machine 80/60/50 12/8/6 + 4x + 4 sec
Parallel Grip Wide Pulldown 80 (warmup), 130*10 supersetted with assisted pullup 120*10
Assisted pullup 120/80/50*12/8/6 + 12 sec
Narrow Pulldown 130*8 supersetted with pulldown reverse shrugs 130*15 + 12 sec
2 DB pullover (1-1/4's) 20*12
Rear Pulldown supersetted with 2 DB pullover 90*15, 20*10; 90*12 + 8x + 10 sec
The insanity ends for now, and next week I go back to straight sets, 4-6 reps. Going to change up a little, adding in an extra compound move for higher reps as a back-off, and dropping an iso move. We'll see how that goes.
Back to traditional sets, but I've retooled it to emphasize more compound moves as opposed to iso moves. Tonight was delts and arms. Went fairly light to build in some recovery and ramp up some momentum.
First midrange exercise gets 2 warmup sets, 2 sets 5-6 reps. Second midrange exercise gets 1 warmup, 2 sets 8-10. Third midrange gets 1 set 15-20. Final set is an iso (one workout will be a stretch iso, the other will be a contraction iso) done as a drop-set, 2 drops, 8-12 reps each. This is an old Ian King routine that gave me good results a few years ago.
Wide Grip Upright Row bar, 75 (warmup), 95x6, 100x6 (both easy sets)
Barbell Press Behind Neck 110 (warmup), 160x10, 180x10
DB Press 30x20 (too easy)
DB Lateral raise (drop) 25/20/15x12/12/12
Wide Elbow V-bar Pushdown 110, 160 (warmup), 180x6 (little heavy), 170x6 (better)
Hammer Dip 110 (warmup), 160x10, 180x10 (both easy)
Overhead Cable Pushouts 80x20 (light)
Straight bar Pushdown (drop)100/90/80x12/12/12 (easy)
Preacher 35, 50 (warmup) 70x8 (too easy), 80x6 (still easy but ok)
EZ Bar Curl 60x10, 60x10 (went extra-slow to not engage delts and forearms)
Gironda Curl 30x20 (first time doing these ever, way too light, but I liked how they seemed to directly hit my bi's better than the previous two moves)
Incline DB Curl (drop) 25/20/15x12/12/12
All in all, felt good. Nothing to failure for a change. I'll adjust weights so they're a little more challenging next time. I might put the Gironda curls in the #1 or #2 spot for biceps...I think I'm in love.
Caught a cold yesterday. Slept when I got home from work, skipped the gym. Lousy weather here today (cold, damp and rainy), so I'll more than likely skip tonight too to give myself a break. See how I feel tomorrow.
last workout was serious, do you like all the volume?
The volume doesn't bother me. Do you think it's excessive? What this workout lets me do is work upper body twice a week (actually once every 4-5 days) and legs once a week, with which I've had good progress before. I find if I workout more than 4 or max 5 days a week, my progress slides, and I'm kind of bored now doing everything once a week. I'll probably stick with this arrangement for about 6-10 weeks.
Strength coach Ian King advocates a quasi-similar workout arrangement, the main difference being hams and lower back get their own day (deadlift day). Since my lower back has been an issue of late, I don't know that I'm ready for that just yet. Maybe after this phase ends.