Nice to see some BBing here! You have any upcoming shows?
Monday June 21
7 sets up to 50 reps
Drop set on last set
**** I was very taxed after during the CG Pullups, I really thought that I would be able to hit 50 in less than 7 sets-- I have changed my rep pace to a slower negative on every exercise which is making a difference. I've always disliked doing DB Rows, and have never done them due to my dislike, but I have more limitations on exercise choices so here they are. I must have been doing them wrong in the past b/c I really felt these better this time around, I'm making sure to get the long stretch and a strong contraction and boy do they feel good. The BN Pulldowns were there for the hell of it, real slow and they felt great.
Solid back workout overall. I had to make it quick, so just one workout.
Tuesday June 22
**** Standing Mili's first and I'm liking them more and more. I see them in a lot of guys journals so I'll be doing them more often, and it's easier to do these rather than messing with the crappy bench rack they have here. The Arnold's were hard as heck, but they felt great. I'm liking the 2 pressing exercises for shoulders, we'll see how that holds up over a few weeks. I just pyramided up on the Cleans and I'm always happy when I do these b/c they work good for me. I added 2 sets of Arnolds later in the day supersetted with DB Shrugs to cap off my workout.
Solid workout again.
Wednesday June 23
Wide BB Curls
Overhead 2 arm DB X
CG BB Bench
Incline DB Curls
*** I love doing wide BB Curls, but I haven't seen much in terms of bicep development over the past year, so I'll be playing with rep ranges and sets over time. The DB overhead's weren't bad, but I didn't feel 'em to much, but they were tough-- I have to really focus on my form as my shoulders can get some awkward strains if I get sloppy and point my elbows out too much. My tri's must have felt the DB extensions more than I thought b/c they were worn out on the CG, because 135 and 155 is pretty bad, but it will work. The Incline DB Curls were killer, these wear me out so much.
Another good workout to add, but I'm not sure if I like working bi's and tri's together the super pump on bi's seems to bother me during my tricep exercises.
I'm not sure if i'll be doing these double workouts, as I have actually only done 3, so I'll most likely be altering my split once my wife is done with school (which is tomorrow), b/c we will be working out together more. I'll probably get a quick workout in at 7 am and then we'll work out around 10 am, so I might just do a split that allows me to hit Back early and then hit Bi's when her and I workout.
Last edited by Time+Patience; 07-04-2010 at 01:26 AM.
Last edited by Time+Patience; 06-23-2010 at 06:06 AM.
With fine tuned preparation, there's no reason why you can't take the Northern Kentucky next year.
great ohpressing man. standing milis are the best. how is the new gym going so far? seems like youre making headway despite having a lesser gym
Your standing military's are disgusting. I love CG Pullups, definitely one of my favorite exercises. What do you use the cleans for? Trap/upper back development?
Recent pics are looking awesome man!!! That's about the bf% I'm at (maybe slightly more even). What are your current stats? And what were your stats in the picture of the competition?
An alternative to the typical 9 - 5 lifestyle
Diggin the workouts lately bro, upping the volume and weight it seems. Also look real good in the latest photos. Very, very presentable for 3 months post contest IMO. A lot of BB'ers go to **** too quick and you've definetly not.
accuflex - LOLZZZZ!!!11one1!! SOEM PPL WORK THRE ARMZ!!!!11!! LETS KILL THEM111
"You can fake effort with grunts and clanging weights but quiet, consistent hard work coupled with gradual strength increases earns universal respect in gyms" - Steve Colescott
I'd rather Situation be a member of this board. -Joey54
Standing mils suck until you get the hang of them, and then they rock. Nice stuff going on Scott(just scrolled back a page and saw that.)
I think this is possibly the all-time best response on WBB. - Jorge Sanchez
"you're an animal eat like one damn it!" - Wikked1
"Now we're finally getting to the chicken or the egg question," I grinned. "Did I eat all that food because my size gives me more of an appetite, or did I get to be this big because I've been forcing myself to eat like this for years?"
From A Body Builder is Born
i knew you were a beast but not that kinda of a beast that eats grown men and children.. lilmase
Last edited by Time+Patience; 06-28-2010 at 10:46 PM.
Thursday June 24
**** I decided to just play around with the sequence of exercises. Iím trying to warm up with Leg Extís since Iím working out very early in the mornings. I wanted to Squat today, and I canít go too heavy at this gym, so I figured Iíd do high reppers-- There is no rack, I just have to raise the support arms on the bench, so I can't get under the weights well. The Lunges were very tough and Iím able to do them at this gymóIíll be playing with these for some time as I'm trying to get the right feel on them. I wanted to get 40 reps for Squats in the first place, but 30 was tough and I did a brief re-rack and did the last 10. I was smoked after this workout and Iím still feeling it.
Friday June 25
Clean & Press
*** I was leaving to go to Chicago early that morning, right after I worked out, so I made this very quick thus the supersets. Iíve been incorporating a deep and exaggerated stretch during the Flies and itís making a difference in my pecs. The Dips were good along with the dec. flies. My chest was fried. I threw in the Clean & Press to allow the extra repetition with the Standing Mili's, which I'm liking more and more.
I'm noticing a difference with my workouts due to the increased volume-- it's hard as hell! I'm usually drenched afterwards. I'll be sticking with the higher volume for another 3 weeks, and then go to Florida. After that vacation I'll probably settle down into 5-3-1 until September when I'll have access to the school gym again, which I'll then run DC again.
Both session were killer, especially the high rep lunges and squats.
Monday June 28
Rear DB Raises (Lat focus)
**** I got back from Chicago in the evening and I never made it to the gym so I just used the DB's at home. I tried to tweak the DB Rows form to make them tougher and they were really burning good. The DB Raises were really nice with the lat focus-- on these instead of lifting the DB's away from my body making my arms percendicular to my upper body, I brought the DB's up so that the DB's ended up near my hips (think of the same motion and Straight-arm lat pulldowns). It was a really pansy workout, but something to get in.
Tuesday June 29
Rear DB Raises
BW+35 x 8/8/8
**** I did a lot more work with the Standing Military's and they are still working out well. I'll be happy when I'm hovering around 200 for reps. I'm trying to go heavier on the Cleans every other week so I don't overdo them, but I was happy with the 225x5, but the 245x3 was very tough and the form was a uglier. Dips felt great, so I'll be doing them more on chest day.
Solid workouts overall. Military's and Cleans are going to be staples in my shoulder routine for the summer. Hopefully I show some improvements via strength or size-- I'll take either.
updates are looking great scott. good stuff.. how hard were you puffing on that 30 rep squat set? haha. that is intense.
You're my hero with those 30 rep squats. May have to try that out on friday...maybe...
Onto the past 2 workouts, which were both very tough, but great.
Wednesday June 30
Skulls & Stretch
25x6 for 6 sets
**** The BB curls are always great, and I love doing them, but it's time to add something different to my biceps routine to hopefully make something happen, thus the highest volume I've done in a while. The DB Preachers are much tougher than BB Preachers. I had minimal rest on the sets of Concentration Curls, and my bi's were screaming, but pumped to hell! The Skulls & Stretches are great and I was really feeling the CG Bench after that, even though I was working with smaller poundages. I'm really enjoying the higher volume for arms, but we'll see how things develop over the next few weeks.
Thursday July 1, 2010
Calves on Power Squats
Good Mornings on Power Squats
Squats Close Stance
225x20 (drop) 135x10
**** Solid workout for sure! I haven't been able to go heavy on Squats for 3 weeks and it has shown as the sets were all tough. I can't believe I ended school at 455 and now 385 for quick singles were tough. I kept the rest time very short on the Squats. I tried the GM's on the Power Squat machine before and they really stretch my hamstrings extremely well, so I'm going to probably just get up early and get to the Cincy rec without my wife. I didn't realize it opened at 6 am, so I can get in there before everyone gets up. I still wanted to do some higher rep Squats, thus the 225x20 at the end of the workout. I did the 135 super slow down and slow up. My legs felt great after this workout and this was a great leg workout.
I've been slowing down the tempo a great deal over the past few weeks and I'm still trying to continue with the majority of my sets in the higher rep range. I'm also cutting a good deal of my sets short of failure. Due to the increased volume I don't want to take everything to failure, but I'm still feeling things out right now.
The one change that I'm thinking of making after tomorrow's workout is the split. But I only have 2 more weeks until I go on vacation and then I'll swing the 5-3-1 routine.
Training is solid indeed man...when vacation time comes you should just totally sit back and not lift at all.
What's your reasoning behind doing the 30 rep squats? Is it more of a metabolic/conditioning exercise instead of a muscle gain exercise? I ask because I've always heard that past about 15-20 reps, you're really working on muscle endurance..
I've been using this summer as a time to try out higher reps as I've never given them a fair "shake"-- I've always been in love with heavier weights and lower reps.
BTW I'm in the process of getting this video from my competition onto youtube and I think I have it down! We'll see.
Here is my attempt at uploading a youtube video...
UGHHHH-- it was only supposed to be the portion of my routine, but for some reason it's 2 weight classes! It's over 10 minutes long so youtube won't let it air. I'll get it corrected when i get back to my place this week.
My goal is to get this damn video posted! I feel so technologically incompetent.
Last edited by Time+Patience; 07-05-2010 at 09:08 AM.
Friday July 2
**** I still feel very weak on the Flat BB-- all of the other strength increases on various exercises over the past few months haven't helped my Flat BB any. I don't believe I'll do a PLing contest in a while, but I would like my bench to increase before I decide to. The rest of the workout felt great as a whole. I'm still trying to include some extra Clean and Standing Military work, even if it's just quick, continuous sets. I still haven't upped my volume tremendously, but it's been high for me. I'm probably just starting to get accustomed to it now.
Had my binge day on July 4th while we celebrated our kids' birthdays together. It was a fun day and a lot of food such as sweet potatoes, cheeseburgers, hot dogs, Negra Modelo beer (I love dark Mexican beers), cake, ice cream, and some doughnuts. I'll be using today as another binge day since I hate wasting food. I'll be good with my diet until I go to Florida in 2 weeks. I may throw in another binge day, but it won't be like what I did yesterday, or maybe it will be, we will see.