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Thread: Heavy sets first

  1. #251
    *the ONE the ONLY* BennettBoy's Avatar
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    Hope things work out for you two then if that is what you both want.
    peace-

    Craig

  2. #252
    Senior Member Accipiter's Avatar
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    I hope so too buddy. I know we'd be missing out on something if we don't get back together

  3. #253
    Hungry BCC's Avatar
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    Yeah, I forgive you man. I've felt the same way the whole time
    "As far as drugs were concerned, all my bodybuilding heroes were on everything but roller skates."


    In Memphis, it is illegal for a woman to drive by herself, unless a man is walking or running infront of the vehicle, waving a red flag in order to warn approaching pedestrians and motorists.

  4. #254
    Senior Member Accipiter's Avatar
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    sweet! time for make up booty

  5. #255
    Hungry BCC's Avatar
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    delightful
    "As far as drugs were concerned, all my bodybuilding heroes were on everything but roller skates."


    In Memphis, it is illegal for a woman to drive by herself, unless a man is walking or running infront of the vehicle, waving a red flag in order to warn approaching pedestrians and motorists.

  6. #256
    Senior Member Accipiter's Avatar
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    October 31, 2002 Haunted Legs and Spooky Shoulders BEST WORKOUT EVER

    Notes: Title says it all. Best workout I have ever had in my life. I decided that if BCC couldn't manage 225 10x10 then I couldn't do it obviously. I settled at 185 8X8, [subtle jab]and unlike chase I actually finished mine without blacking out. [/subtle jab]
    So on the 5th set, all of a sudden I realized my pelvis was starting to rock forwards on the moevement, as my muscles got exhausted. On the 6th set my quads were pretty much gone, my hammies were actually carrying the load. My hip joints were aching at this point, and screaming by the 8th set. I took 30 seconds between each set (the time it takes to get to the fountain and back). After the 8th I thought I could go for a 9th, but my quads COMPLETELY locked up on me. So of course I decided to go on over to the leg extension machine. I was already feeling good about the 8x8. I felt like I accomplished something. So of course, I immediately went to the leg extension machine and did the biggest drop set I've ever done on them. Started at 100, plates are 12.5, and I dropped one plate at a time, 0 rest between sets. Absolutely anhilated after this set. I got up, tried to walk, made it 3 steps, then everything above my knee crumbled. I had to drag myself to the fountain, by propping myself up on the machines along the way. So I rested a couple minutes. Then I tried seated db presses, at my previous max. I missed. I was SO dead. SO decided to try standing one armed militaries. I like these, I like how they feel. Great pressure on the delts. After doing those, I did another 1 plate per drop, drop set on machine laterals. I was going to leave when I noticed in my journal that I haven't done standing upright rows. So I start at 65, so I keep going up by 10's, till I hit 95. I drop back to 65 again, bang out some reps, and leave. I'm fried. Best day I've ever had at the gym. I can barely walk now. And it's halloween! Time to go out and have some fun!


    Rating: *****

    Reps Per Set Break Down:
    6-10 Reps: 23/34 (68%)
    11-15: 9/34 (26%)

    Legs:
    Swuats-30 seconds between sets: 185*8 185*8 185*8 185*8 185*8 185*8 185*8 185*8
    Leg Extensions-Drop Set-No Rest Between Sets: 100*12 87.5*11 75*10 62.5*11 50*13 37.5*11 25*11 12.5*11-held last rep for 60 seconds at full extensions
    Seated Calf Presses: 90*12 135*9 180*5 135*10

    Shoulders:
    DB Militaries: 75*X
    One Armed Standing DB Militaries: 40*8 50*6 45*8
    Machine Laterals-Drop Sets: 100*6 80*7 60*9 40*10 20*11
    EZ Curl Upright Rows: 65*10 75*8 85*7 95*6 65*10
    Last edited by Accipiter; 11-01-2002 at 10:00 PM.

  7. #257
    Hungry BCC's Avatar
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    I could do your pussy leg workout and sustain an erection throughout.

    Wuss.
    "As far as drugs were concerned, all my bodybuilding heroes were on everything but roller skates."


    In Memphis, it is illegal for a woman to drive by herself, unless a man is walking or running infront of the vehicle, waving a red flag in order to warn approaching pedestrians and motorists.

  8. #258
    Senior Member Accipiter's Avatar
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    November 1, 2002 Recovery

    Notes: I'm home for the weekend, hopefully seeing Crystal tomorrow. My legs are toasted, but i can actually walk right today. Got to bed at about 2 after my Halloween revels.. My shoulders don't feel so bad, unless I flex them. I think upright rows hit your traps pretty hard, as they're sore as heck too. I'm going back a bit in my journal and I'm going to make note of how many sets were in the 6-10 range as well. I feel like I don't put enough into that range unless I consciously think about it. From now on, I'm going to look at percentage in the 12-15 range as well. I won't count deadlifts for these, as I purposely keep them at singles and triples usually. I realize as well that often at the gym, I don't have a plan. i mean, I know my routine but still. I don't have a set strategy. I just go in and lift the weight, then leave. I never think to myself 'why am I doing this particular set at this weight?' Of course that kind of thinking isn't neccessary to actually do the weight, but genetics and random lifting will only carry me to a certain point. I have to start thinking smarter about this. Such as 'ok, my chest is lagigng, now why is it? I need to work it more, at a higher rep range, as a low one is not inducing enough hypertrophy. Thus greater induced hypertrophy is what I want to achieve. Now how do I go about this? Then I can start planning that part of my workout. I must also look at how each body part is connected to the other, and how working one effects another one. This is like a suit of armor I'm building. Previously I was just throwing random pieces of metal around, attaching them to my body. But I want to create a seamless mesh now.
    Last edited by Accipiter; 11-01-2002 at 10:05 PM.

  9. #259
    Mike Henley MonStar's Avatar
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    Originally posted by Accipiter
    Legs:
    Swuats-30 seconds between sets: 185*8 185*8 185*8 185*8 185*8 185*8 185*8 185*8
    Leg Extensions-Drop Set-No Rest Between Sets: 100*12 87.5*11 75*10 62.5*11 50*13 37.5*11 25*11 12.5*11-held last rep for 60 seconds at full extensions
    Seated Calf Presses: 90*12 135*9 180*5 135*10

    Shoulders:
    DB Militaries: 75*X
    One Armed Standing DB Militaries: 40*8 50*6 45*8
    Machine Laterals-Drop Sets: 100*6 80*7 60*9 40*10 20*11
    EZ Curl Upright Rows: 65*10 75*8 85*7 95*6 65*10
    Some good strength in your legs & shoulders A! Squats and military presses look good. I have never tried one-arm overhead presses. They seem like they would work well.

  10. #260
    Senior Member Accipiter's Avatar
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    yeah first time i've ever done them. i like how they feel.

  11. #261
    Senior Member Accipiter's Avatar
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    November 04, 2002 Back and Biceps

    Notes: Nothing special. usual stuff. Hit max again on deads. My chest hurt afterwards for some reason. Being the curl jockey that I am I did like 5 sets for bi's!! OH my! My set balance was a little quirky. I got enough in the 6-10 range. But I did not get enough in the 11-15 bracket.

    Rating: *****

    Reps Per Set Break Down:
    6-10 Reps: 6/12 (50%)
    11-15: 1/12 (8.33%)


    Back:
    Dead Lifts: 225*3 365*1 315*1
    BB Rows: 135*7 145*6 155*4 95*11
    Pullups: 30*5 20*3-7sec hold on last

    Biceps:
    BB Curls: 94*3
    DB Curls: 55*2 45*6
    Incline DB Curls: 35*7 30*8 25*6
    Last edited by Accipiter; 11-04-2002 at 10:22 PM.

  12. #262
    Senior Member Accipiter's Avatar
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    November 4, 2002 2nd Session Chest and Triceps

    Notes: WHOOO. Decided I had enough energy for a rare double today. I tossed some serious iron tonight. I'm wired. I could seriously go for a triple. I was about to but I realized the gym closed soon. On Flat DB pressing, the set of 95's I didn't even need help getting the first rep up, I drove the thing up hard on my own. I could've had the 100's with a spot. Maybe next week. New record on skulls. I hit the stupid bottom of the hook on the rack during bb bp, and incline bb bp. Kinda ****ed up my rhythm, but didn't kill the set at all. Didn't get a lot into the 11-15 set range, but I'm not too worried about that. I'm just building my bb bench back up, so that will come in time.

    Rating:
    *****

    Reps Per Set Break Down:
    6-10 Reps:5/13 (38.4%)
    11-15: 1/13(7%)

    Chest:
    Flat DB: 95*5 80*8
    Flat BB: 165*5 175*2.5 135*9
    Incline BB: 135*3 135*7
    Flyes: 50*4 40*6

    Triceps:
    BB Skulls: 90*5 80*7 60*12
    Seated One-Arm OH Extensions: 40*4

  13. #263
    Hungry BCC's Avatar
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    Horrible...just horrible. How dare you post this.
    "As far as drugs were concerned, all my bodybuilding heroes were on everything but roller skates."


    In Memphis, it is illegal for a woman to drive by herself, unless a man is walking or running infront of the vehicle, waving a red flag in order to warn approaching pedestrians and motorists.

  14. #264
    Senior Member Accipiter's Avatar
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    wow! I WAS going to make us heart shaped pancakes tomorrow to eat in bed. But FORGET It

  15. #265
    Gymaholic Workhorse's Avatar
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    2 workouts in one day... great job!! Looks like you're slowly gaining and reaching your goals one by one.

    And about the heart-shaped pancakes? I thought you're specialty was little snowmen and happy faces? Hmmm, show's how much I know!

    What are the 10x10's that you and Chase have mentioned? 10 sets of 10reps for the same excercise? Any special amount of time for a break?

    Workhorse
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  16. #266
    Senior Member Accipiter's Avatar
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    yeah, in my case it was an 8x8 on squats. I picked a weight, (185) then did 8 sets of 8 at that weight. I took about 30 seconds between each set. I tried to keep the reps slow enough so that I just about failed on each set.

  17. #267
    Senior Member Accipiter's Avatar
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    November 12, 2002 Chest and Triceps

    Notes: Well, the 75 6x6 thing saved this from being a 1 star day. The guy dropping the 100 lbs. db on my face when he was supposed to spot me lost it a couple stars. I missed 100 on all 3 attempts. Back to 95 next time I do this. I'm doing leg day this coming thursday. I'm so ****ing pissed that I keep missing leg days. I was going to do them today after chest but I was exhausted, sweaty, dizzy, and everything I touch today turns to LEAD. Actually, **** it. that 75 6x6 is freakin good. Especially considering I was exhausted after the 3 misses. This day gets 3 stars. Oh yeah, I figured out why I don't feel dips enough in my tris. I actually use my shoulders to push myself up and down. Isolating that I feel my tris like a mother****er

    Rating: *****

    Reps Per Set Break Down:
    6-10 Reps: 11/11 (100%)
    11-15: (%)


    Chest:
    Flat DB: 100*X 100*X 100*X 75:6 75:6 75:6 75:6 75:6 75:6
    Incline DB: 60*6 55*6

    Triceps:
    Dips: BW*9 15*7
    Cambered Cable Extensions: 10*8
    Last edited by Accipiter; 11-30-2002 at 12:08 PM.

  18. #268
    Senior Member Accipiter's Avatar
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    November 14, 2002 Legs and Shoulders

    Notes: Alright. First, after the 185 8x8 I pulled 2 weeks ago, I took last leg day off. My left hip joint hurt still. I'm warming up today, and should've known something was off when on my 225 warmup set I almost didn't make it out of the hole on the 2nd. so I piled on 330. I went down once, and my left hip joint was screaming again. I did a second rep and it was still hurting. I stopped right there. The reps were really ****ty. Terrible. So I went and did a couple sets at 225 for 6. My joint hurt on these too. I figured I wasn't going to be able to do a lot of sets, so on these 2 I would pause at the bottom for a couple seconds, get a good stretch. I figured to make up for all this I'd rack the leg extension. I did a couple reps at 200, then I remembered that when I do the high weights on it, it hurts ligaments in my knee. So after I hurt my knees I did some lighter sets. Knees are fine now, but I'm not going to try to do that again. My left shoulder still hurts from the Worst Spot Ever. Definetly showed, even though I got all the reps in for my left shoulder on militaries it actually felt like it was about to fail 3 reps earlier on every set, I had to really grind the last few out. *sigh*. Wasn't too bad though today. Saw this wicked gorgeous cutie at the gym, might have to strike up a conversation with her. I think she's sleeping with the hockey team. I'll ask some of my friends on it.

    Rating: *****

    Reps Per Set Break Down:
    6-10 Reps: 6/18 (33%)
    11-15:7/18 (38.8%)

    Legs:
    Swuats: 330*2 225*6 225*6
    Leg Extensions: 200*3 175*1 100*8 75*15
    Seated Calf Presses: 90*15 135*9

    Shoulders:
    1 Arm Standing DB Militaries: 55*5 45*12 35*13 30*14 25*12
    Machine Laterals: 30*18 50*15 70*9 90*6.5

    Abs:
    Hanging Leg Raises: 15 10
    DB Side Bends: 60*5
    Modified Crunch Thingies: 10 8
    Abs:
    Seated ab machine: 7*12 8*10 or some **** like that
    Last edited by Accipiter; 11-14-2002 at 07:47 PM.

  19. #269
    teh Chuy. Frozenmoses's Avatar
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    Damn, pretty colors. I mean... nice journal.

    Hockey ho's are the best. I think. Who the f*ck am I kidding, I've never played hockey in my life.

  20. #270
    Senior Member Accipiter's Avatar
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    November 18, 2002 Back and Biceps

    Notes: I don't know. I stayed sub max on deadlifts by quite a bit today. New record on bb rows. I did them overhand today instead of mixed grip. I'll stick to that from now on. My bi's were absolutely murdered by the rows. Coudl hardly do any bi work. Still though, something felt missing. I feel more and more disillusioned everytime I go to the gym lately. I do things, but I dont' feel strong, or look particularly bigger than anyone else. Not that I'm working out for those reasons, but as a reference point, I look no different than someone who doesn't work out, except I have a nicer stomache. I found out that someone broke the scale last week so now it weighs roughly 10 lbs. heavy. It had me at 186, with shoes on, so apparently I'm back to 174 or so. I fixed my diet, am eating 4 meals per day, taking in more calories, and I lost 10 lbs. This is ****ing ridiculous. Everyone else does things like this it works out for them. I fix my diet and lose 10 lbs in 3 weeks somehow. I look like a skinny little ****er too, there is NO size on me, and that's with distorted body image aside. I don't know what's happening to me, but I'm growing more and more disconcerted by it.

    Rating: *****

    Reps Per Set Break Down:
    6-10 Reps: 1/10 (10%)
    11-15: 2/10 (20%)


    Back:
    Dead Lifts: 225*2 275*5 295*2
    BB Rows: 135*5 165*3 95*11
    Pullups: BW*12 BW*5-20 second hold on last

    Biceps:
    Incline DB Curls: 42.5*3/2 35*5 30*6
    DB Curls: 50*1 45*2

    Abs:
    Modified Crunches: 10
    Hanging Leg Raises: 10

  21. #271
    Senior Member Accipiter's Avatar
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    November 19, 2002 Chest and Triceps

    Notes: I flat pressed the 100 lbs. dbs today. That was my longest standing goal to be achieved. I got it. 3 clean reps, first one without any spotter help, next two with him in position, I think he just tapped my elbows a couple times, gave me enough to get the 2 other reps. I'm estatic I guess. I did some decline db pressing too, felt good. I forgot how much that stuff isolates the chest, I didn't even feel my tris for the whole movement. As for tris did some skulls, and some body weight dips. I'm really getting the form of those down now. you just can NOT let your shoulders do any of the dipping if you want it to hit your tris. Db pressing felt great though. felt GREAT to move those 100s. I kept the bb pressing weight light today, not that I had enough energy to do anymore. Not to be overlooked I tried something new with my sets on flat db. I aimed to keep them in teh 6-10 range, other than the set of 100's. I warmed up, with my last warmup being at 65s. Then I did the 100's, then I tried to gauge it so that I dropped the weight in such a manner that the weight I did would fall in the 6-10 range, until I got back down to the 65s and could only do 6. Kinda like a half circle.

    Rating: *****

    Reps Per Set Break Down:
    6-10 Reps: 7/16(43.75%)
    11-15: 1/16 (6.25%)

    Chest:
    Flat DB: 100*3 80*9 80*4 70*6 65*6
    Flat BB: 135*6 145*5
    Decline DB: 65*7 70*8
    Flyes: 30*9 40*5

    Triceps:
    DB/BB Skulls: 90*4 80*5 60*11
    Dips: BW*6 BW*5

  22. #272
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    you can get flat db's 100lb(each),and only 135 6 times w/ the bb?
    i cant deny it,im a f**kin' rider,you dont wanna f*ck w/ me-tupac
    im not a doctor,i just play one on the inernet
    how can i give a f*ck when idont know what a f*ck is to give it

  23. #273
    Hungry BCC's Avatar
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    When he does db's, he makes sure only to bring each arm down approximately 3 inches, it's optimals for the least ROM with maximal weight.
    "As far as drugs were concerned, all my bodybuilding heroes were on everything but roller skates."


    In Memphis, it is illegal for a woman to drive by herself, unless a man is walking or running infront of the vehicle, waving a red flag in order to warn approaching pedestrians and motorists.

  24. #274
    Senior Member Accipiter's Avatar
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    hahhahahahhaha

    seriously though. I'm exhausted after doing my db work. I can get 175. I think my cns is adjusting to bb work still, as I've only been doing it a month, plus my wrists are trick

  25. #275
    Gymaholic Workhorse's Avatar
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    Great job Acc... keep it up!

    Workhorse
    Check out my Training Journal HERE

    105kg Open IPF Classic Provincial record holder in the squat, bench, deadlift, and total.

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