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Thread: Creation of a explosive Mofo!

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  1. #1
    Explosive Mofo Blitzforce's Avatar
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    Creation of an Explosive Mofo! Strength, explosiveness and a big vertical jump

    Thought I start a training log. I won't have any diet details, just workouts, poundages, measurements and photos

    Diet is basicly eat every 2-3 hours. Servings of Whey 3-4 times a day (before and after training with fast carbs), vitamin C, multi-vitamins, fishoil and lots of glutamine.

    I've been training for 3 months properly now, starting my 4th month tommorrow!

    Stats

    5'8.5" tall
    100% Lifetime natural


    Weight

    Post Diet - Pre Gym 2/5/02 - 81kg 178lbs 12-14% bodyfat

    Journal Start - 2/8/02 - 86kg 190lbs 12-14% bodyfat


    Cold Measurements

    left and right side where applicable

    Journal Start 2/8/02

    Height - 5'9"
    Wrist - 6.75
    Forearms - flexed 12 - 12.25
    Arms - flexed 14 7/8 - 15
    Shoulders - 50
    Neck - 16
    Chest - relaxed 43.5 - flexed 45
    Waist - 33
    Hips/Glutes - 39.5
    Thighs - 25.75 - 26
    Knee - 15
    Calves - 16 - 16.25
    Ankle - 9



    Pics - A few posts in the Members pics section, as well as in this journal


    Goals


    Short Term

    To get bigger, stronger and more explosive.
    Get that nasty power athlete look - ie an NFL running back I think, like David Boston?
    I'd like to get to 90kg or 200lbs while staying at the same bodyfat or even get leaner

    Power Clean 225 lbs for 3 reps
    Power Snatch 135 lbs for 3 reps



    Training Split

    Day1 - Chest and Back
    Day2 - Legs
    Day3 - Rest
    Day4 - Shoulders, Abs Arms
    Day5 - Rest

    Subject to change though - been thinking about doing
    a 2 way split, Sun/Mon and Weds/Thurs type.


    Starting day 1 tommorrow


    Oh and most importantly I'm staying clean and NATURAL!
    Last edited by Blitzforce; 04-17-2009 at 05:59 PM.

  2. #2
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    Nice split. Good luck.
    Stats
    5'10,185-190lbs, 12-16%bf

  3. #3
    Soon to be lean... Joe Black's Avatar
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    Welcome to the boards and good luck!
    http://www.wannabebig.com/logo/alnlogo_black.gif

    AtLarge Nutrition Supplements Get the best supplements and help support Wannabebig!

    Hypertrophy Cluster Training - HCT-12 - If you want big gains in size and strength, huge decreases in body fat, or both - check out HCT-12.

    Can I have some lean muscle & strength please? My Training Journal

  4. #4
    *the ONE the ONLY* BennettBoy's Avatar
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    5'9" tall
    86kg 190lbs
    about 11-12% bodyfat I think

    Dude you must be one ripped up mofo. I'm 5'9" 184 and haven't a clue what my bodyfat % is (I'd guess 12%), so you must be doing great. Post your pics ASAP and good luck with your training.

    And welcome.

  5. #5
    Explosive Mofo Blitzforce's Avatar
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    Thanks guys, well I've updated my first post with real cold measurements. Pics real soon.

    I'm definitely not lean, but I can see faint outlines of my abs, but I'm not fat either. Slightly bulked I guess. I used to be quite fat 7 months ago - had a 40+ inch waist and weighed over 210lbs! I dieted that off and got down to 81 kg 179lbs. I pretty much eat what I want now, and don't gain any fat - I'm so glad!!

    My training is going great - good gains in size and strength!

    Well I'm off to train my Chest and Back in an hours time. Back with details.

  6. #6
    Explosive Mofo Blitzforce's Avatar
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    Friday 2nd August 2002 - Chest and Back

    Friday 2nd August 2002 - Chest and Back

    Overall had a good workout today - pretty quiet in the gym today. Must be a Friday thing, same deal on previous Fridays

    Didn't get that much sleep last night - Oh well, so felt kinda crappy heading to the gym. But I did ok.

    Nice pump in all worked parts.

    Workout time - 1 hour

    Warmup

    Basic light weights and dynamic stretches. I did some light bar Hang Cleans, Hang Snatches, Overhead squats and some Clean and Jerks working on my form.

    Workout uses Compensatory Acceleration for all reps.
    Controlled Eccentric - about 2 to3 secs

    Yates Barbell Overhand Rows

    Did 3 warmup sets

    3x6 with 170lbs - 2.5 mins rest
    Up 5lbs from last workout felt heavier than I liked. But I got all the sets and reps in. Last set almost failed. Going up 5lbs next workout


    Incline Dumbell Bench Press

    3 Warmup sets

    2x8 with 70lb Dumbells - 2.5 mins rest
    Got all my reps. Came a bit too close to failure for my liking. But I did em so going up to 75s next Chest day

    1x8 Speed set with 40lbs


    Shoulder Width Pullups

    Bodyweight - Wanted 8 reps. 2.5 mins rest

    1st set got 8 tough!
    2nd - Failed at 5
    3rd - Failed at 4

    As soon as I get 8 reps in all sets, I'll start adding weights
    But I find it difficult to progress on this, since I seem to be adding 2 lbs of lean body mass a week!

    Wide Grip Bench Press to collar bone

    Just started this 3 workouts ago, so not going heavy just yet
    Did a few warmups

    2x6 100lbs
    Last edited by Blitzforce; 08-02-2002 at 06:20 PM.

  7. #7
    Explosive Mofo Blitzforce's Avatar
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    Saturday 3rd August 2002 - Legs

    My fav workout day!!!

    Damn was it warm today! Its actually supposed to be winter here...so off went the trackpants and on came the shorts and T-shirt

    Again poor quality sleep last night
    Upper body still a bit sore from yesterday too, but not major DOMS sore though, more a slight stiffness and ache. Felt a bit flat though - need to eat more carbs!

    Overall a good workout from a reps and set point of view - ie I met al my targets. But dam the squats kicked my ass... read on below. Starting to feel like I'm heading towards overtraining - gotta back off next workout
    and get mroe sleep!

    Workout time - 1 hour

    Warmup

    Basic light weights and dynamic stretches. I did some light bar Hang Cleans, Hang Snatches, Overhead squats and some Clean and Jerks working on my form.

    I practised some Hang snatches with 55 lbs.
    Changing my form, and it fell much better now. Doubled the bar speed! Looking forward to trying it out heavier next time.

    Workout uses Compensatory Acceleration for all reps.
    Controlled Eccentric - about 2 to 3 secs

    Hang Cleans

    2x5 125lbs - 2.5 mins rest

    Form is getting good on these, felt really whip snap like.
    Feet left the ground just about the right height. But I need to bend my legs more, too much lower back today. Rebend technique is getting good too.
    Felt pretty light will go up 5 lbs next workout

    Power Cleans

    1x5 155lbs

    Weight feels about right, but form got sloppy after the 3rd rep, so will stick to sets of 3 in future. Good explosiveness today, feet left the ground and excellent minimal knee bend catch with hands fully wrapped on bar.

    Will stick with this poundage for another workout

    High Bar Full Back Squats

    3 warm up sets

    2x5 215lbs Ass to the grass

    I upped the weight 10lbs since last workout and I think it was a bad decision! I guess the thought of getting so close to two 45s on each side made me rush things
    I still got my target reps, but damn the last rep on set 2 - I almost
    got stuck on the sticking point, but somehow I busted through and the bar shot up. Getting really good explosion off the bottom now. Damn too close to failure!

    Upping 5lbs next workout


    Full Front Squat - Olympic Grip

    2x5 175lbs Ass below the grass

    These really loaded me up! I felt like I was drowning today doing these. Not really getting the explosion off the bottom I want I guess it goes back to when I upped the weights by 10lbs instead of 5 last workout. Oh well 5lbs extra next workout

    Really felt it in the hamstrings today - as well of quads of course. But it seems as I go heavier on this, the hamstrings get used more.


    Glute Ham Raise on the Floor

    Warmed up with a light set of Romanian Deadlifts

    1x6 Bodyweight

    Felt a bit strained today so only 1 set
    Starting to get strong on these. Not using as much arms to push off the ground now. Getting close to be able to do a single full rep unassisted


    Romanian Deadlifts

    1x6 135lbs

    Not really pushing on these just yet. I do these slow down and explosive up.
    up 10lbs next workout


    Standing Calf Raise on squat machine

    3x6 70lbs

    Again not pushing on these yet. Up 10lbs next workout



    Reverse Hypers


    2x12 Bodyweight

    Just to unload the spine and flush blood into lower back
    Last edited by Blitzforce; 08-03-2002 at 10:03 PM.

  8. #8
    Explosive Mofo Blitzforce's Avatar
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    Monday 5th August - 5/08/02 - Shoulders, Abs and Arms

    I went to the gym without a set workout. Bad mistake - I got a bit too carried away! I was supposed to take it easy, but when the blood is pumping things happen :0
    All I knew is that I wanted to bomb my delts and arms. Its been a month since I worked my shoulders directly, just relying on my Olympic lifts and upper body work to keep em going, and I guess they have gone a tiny bit bigger.

    Well it was time to get my shoudler wide and freaky

    Lots of sleep last night, maybe too much. Still felt a bit down from legs day.

    Workout was too long! Didn't get a chance to work my rotary cuffs, but I'll do em later tonight at home. But I did leave the gym with an enormous pump on my shoulders, chest and arms!
    Glutes were a bit sore though.

    Workout time - 1.5 hours

    Whole bunch of Olympic Lift complexes

    Well I did a whole lot of OL hybrid complexes!
    Lost count. I think I did 3 sets of each

    Basicly I worked up to

    Power/Hang clean and push press - 100lbs
    Power/Hang Snatch and Behind the neck jerk - 75lbs

    I also did a few sets with overhead squats and front squats
    addded into the complex, hmm bad idea, my legs are sore from Legs day
    Boy do these get the heartrate and breathing up! I think these with lighter weight could make an excellent fat burner interval training

    Single Arm Dumbell Leaning Press

    1x6 30lbs tempo 10X0 2 mins rest
    1x6 40lbs
    1x6 45lbs

    These work great! Really does hit the side delts hard - huge delt pump. You sorta do one side at a time leaning slightly away from the dumbell, kinda like a shallow side press. 45lbs felt good - will use again next workout


    30 degree Incline Dumbell curls

    2 warm up sets 10lbs amd 15lbs

    35lbs tempo 10X0 2 mins rest
    1x6 failed
    1x5 failed

    Damn I hit failure on these I wanted 7 reps, but I guess the OL Complexes tired my biceps too much.

    Standing dumbell cheat curl 1x6 30lbs sorta speed set


    Decline Dumbell Tricep Extensions

    1 warmup 10 reps 15lbs

    2x7 35lbs Tempo 10X0 2mins rest


    Bodydrag Barbell curls

    1x6 30lbs Tempo 2010 1mins rest
    1x6 40lbs

    Thought I'd try something different

    Close Grip Bench Press

    few warmups

    did 4x6 working up to 100lbs tempo 10X0 1 mins rest

    new exercise still feeling my way


    Hanging Leg raise curl up

    2x6 Bodyweight Tempo 10X1 1 min rest

    Toe raise

    2x11 35lb barbell tempo 2021 1 min rest
    Last edited by Blitzforce; 08-07-2002 at 01:00 AM.

  9. #9
    Explosive Mofo Blitzforce's Avatar
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    Unloading Micro Cycle

    This week will be an Unloading Phase.

    So the next workout MicroCycle will have reduced volume.

    Then it's time to bring in some new exercises for the next 3 week block. After that I think its time to cycle off for 2 weeks and start anew training cycle. We'll see

    Must say those OL Complexes and Semi Side presses really did the biz on my delts and traps - looking much larger this morning!
    Last edited by Blitzforce; 08-05-2002 at 08:01 PM.

  10. #10
    Explosive Mofo Blitzforce's Avatar
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    Wednesday 7th August 2002 - Chest and Back

    Wednesday 7th August - 7/8/02 - Chest and Back

    Great workout today! Progress across the board! So much for my Unloading week, hell no its Chest and back as per usual
    Good good sleep last night. Tried out some ZMA. Bodyweight is on the rise too about 86.5 to almost 87kg (192lbs)

    Awesome pump in all worked parts.

    Workout time - 1 hour

    Warmup

    Basic light weights and dynamic stretches. I did some light bar Hang Cleans, Hang Snatches, Clean grip snatches and Overhead squats.


    Yates Barbell Overhand Rows

    Did 3 warmup sets

    3x6 with 175lbs - Tempo 20X0 2 mins rest

    Going up 5lbs next workout


    Incline Dumbell Bench Press

    3 Warmup sets

    2x6 with 75lb Dumbells - Tempo 20X0 2 mins rest

    Powered right through both sets, really surprised myself!
    Slight pain in left cuff area when I cleaned the dumbells up

    2x7 for next workout

    1x8 Speed set with 45lbs Tempo 10X0


    Shoulder Width Pullups/Chins

    Bodyweight - Wanted 8 reps. 2.5 mins rest

    Pullup 1x8 Tempo 20X0 - last rep felt hard but ok
    Chins 1x7 Temo 20X0 - hmm much easier than pullups
    Pullup 1x4 damn failed and felt really hard!

    Finally some progress, think I'll switch to all Chins now. Felt much stronger in them, great lower bicep pump too.


    Wide Grip Bench Press to mid chest

    Did 5 sets (including warmups) working up to 135 lbs for 6 reps
    Starting to get into the groove now, probably start going heavy soon.
    Last edited by Blitzforce; 08-07-2002 at 01:02 AM.

  11. #11
    Explosive Mofo Blitzforce's Avatar
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    Thursday 8th August - 8/8/02 - Legs

    Thursday 8th August - 8/8/02 - Legs


    Again poor quality sleep last night
    Upper body pretty sore from yesterday, mainly chest, but at least it seems my upper chest is finally coming up, due to a change in my Incline Dumbell BP technique! I'm going wider now.


    Pretty good workout in terms of progress, but felt like crap leaving the gym. Workout too long as well!
    But on a positive note, I pushed myself today and my body responded to the challenge! Starting to get really good recruitment and starting strength in the Olympic lifts!!

    Workout time - 1.5 hours

    Warmup

    Basic light weights and dynamic stretches. I did some light bar Hang Cleans, Hang Snatches


    Olympic Lifts

    2.5 mins rest

    Hang Snatch 1x4 70lbs
    Need to workout on my form here - not exploding!

    Power Snatch 2x3 105lbs
    Not too bad - could be better.

    Hang clean 1x4 120lbs, 1x3 135lbs
    Man I'm really firing on these!

    Power Clean 2x3 160lbs
    Good form today! Really exploding now!



    High Bar Full Back Squats

    3 warm up sets

    2x4 225lbs Tempo 20X0, 3 mins rest

    1st set was horrible, I leaned too far forward. Felt it in my lower back. Man I dunno about back squats, seems to be all glutes and hamstrings and lower back, no quads!


    Full Front Squat - Olympic Grip

    2x4 185lbs Tempo 20X0, 2.5 mins rest


    Butt to Heels Jump Squats

    2x6 45lbs

    Felt all glutes to me - jumping box squats seem much better


    Glute Ham Raise on the Floor

    Warmed up with a light set of Romanian Deadlifts

    1x6 Bodyweight tempo 30X0


    Romanian Deadlifts

    2x6 140lbs tempo 31X1 2 mins rest


    Standing Calf Raise on squat machine

    3x6 90lbs Tempo 32X2 1 mins rest


    Reverse Hypers


    1x12 Bodyweight Tempo 2222

    Just to unload the spine and flush blood into lower back
    Last edited by Blitzforce; 08-08-2002 at 07:07 PM.

  12. #12
    Explosive Mofo Blitzforce's Avatar
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    I've been looking at my back squat form in the mirror, and its time to change it!

    If you start the move with you butt first you sit back and you'll feel your hamstrings stretch, more effort in your glutes and your shins stay pretty vertical.
    If you start the move with your knees bending first you go more directly downwards and the knees move forwards more, and this is more quad heavy in feel. The later is better for athletes and bodybuilders I feel. The former is what powerlifters tend to do.

    I actually learnt the first style by accident and I've been squatting like this for a while. Now its time to change my form to the later because I don't like the butt heavy feel and hamstring stretch of this form, which tends to make me lean too far forward. I do not get any Quad simulation at all.

  13. #13
    Explosive Mofo Blitzforce's Avatar
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    Damn bodyweight is really rising! About 87+kg now! 192 or so lbs

    That means bigger measurements, and so it seems. I took the tape measure out and everything is up!

    Arms are almost 15 3/8 now flexed
    Forearms have been getting a hammering and it shows almost 12.5 inches!
    Calves up to 16 3/8
    Legs are almost 26.5 inches
    Traps and neck are standing to get big too from all those Olympic lifts.

    I'll wait till the end of the month to do a full measurement report.
    I should be 195lbs+, maybe even 200lbs by then
    My bodyweight always shoots up the day after Legs day.

    Hopefully I'll have some pics up soon as well - waiting on my digicam!

    Been thinking about changing my training split so I can train back and front squats on separate days. So it will be a 3 days a week whole body type thing

    Something like this.

    Day 1 - Back squat, Lateral lunge, glute ham raise, Calf raise, Incline DB BP, Yates Rows, Dumbell Shoulder press, Incline curls, Decline tricep extensions, Abs, Reverse hyper
    Day 2- rest
    Day 3 - Olympic lifts, Overhead squat, cuffs, and shins
    Day 4 - rest
    Day 5 - Front Squat, Romanian deadlifts, Calf Raise, Push press, Chins, Close Grip Bench Press, Abs, reverse hyper
    Day 6 - rest
    Day 7 - rest

    It looks pretty cool.
    Last edited by Blitzforce; 08-08-2002 at 07:12 PM.

  14. #14
    Explosive Mofo Blitzforce's Avatar
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    Progress!!!

    Before I outline todays workout I just wanted to make some comments.

    I'm still amazed at how my body has changed in the last 3.5 months! I'm getting bigger, stronger, and more explosive every week. Todays workout is the proof! Needless to say I'm over the moon. Typical BB'er workouts just do not cut it when it comes to functional size and strength!

    I'm a pretty bulked up person right now and I'm surprsied that I can do a standing long jump over 8 feet, almost 9 feet now, up a few inches this week, and vertical jump has gone up too, while having added 12+ lbs of beef!

    I'm sure gonna be a scary dude at 220lbs and 7% bodyfat in the gym, and on the field or playground basketball court come Christmas!!!

  15. #15
    Explosive Mofo Blitzforce's Avatar
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    Saturday 10th August - 10/08/02 - Shoulders, Abs and Arms

    Saturday 10th August - 10/08/02 - Shoulders, Abs and Arms

    I forgot to bring my workout sheet again to the gym today! So I kinda improvised again, but no matter I was awesome in the gym today!! I thought I was heading into overtraining, but it seems this is not the case at all!

    Workout was too long, but its no big deal I guess, when I keep getting bigger and stronger and more explosive, faster than anyone in the gym, and yet I'm 100% natural - scary!

    It's time I concentrated on the snatch though and bring that up, love to snatch 135lbs soon

    Workout time - 1.5 hours

    Whole bunch of Olympic Lift complexes

    Well I got really carried away on the OL today
    but when you smash a PR its all good!

    I warmed up doing the usual light bar
    hang clean, overhead squats, clean grip snatches etc
    Then I did progressively heavier sets of hang cleans
    and snatches, clean and jerks etc

    I then did the following

    Hang snatch with Behind the neck jerk - 2x5 75lbs
    Power snatch - 95lbs 3 reps
    Hang clean and push press - 2x5 115lbs
    Hang clean and Jerk - 2x5 115lbs
    Power clean and front squat 1x5 135lbs
    Jumping deadlift/pull 1x5 135lbs

    PowerClean 185lbs x 1.75 !!!

    I loaded the bar just to see how I'd go since I was feeling good and explosive and I did it! It felt so much lighter than a month ago! I freaked out when the bar shot to shoulder level,
    it took me by surprise and I racked it perfectly. Second rep I didn't pull the bar as high, I did get under it and racked it, but I slightly hurt my right wrist and since I'm not using bumper plates on a platform I decided to bail it

    Its freaky, because I'm front squating 185lbs now for 2 sets of 4!!
    It shows that I have good power conversiona nd CNS firing ability!
    Won't be long now till I rep out with this weight

    Single Arm Dumbell Leaning Press

    1x8 45lbs tempo 20X0 2 mins rest
    1x8 50lbs
    1x8 55lbs

    55s felt fairly light, will do 60s next workout


    30 degree Incline Dumbell curls

    1 warm up set

    35lbs tempo 20X0 2 mins rest
    1x8 Tough
    1x4 failed

    Not too bad, the Olympic lifts tired my biceps out so its cool


    Decline Dumbell Tricep Extensions

    1 warmup

    2x8 35lbs Tempo 20X0 2mins rest


    Bodydrag Barbell curls

    1x8 50lbs Tempo 2011 1mins rest
    1x8 75lbs

    Pretty light


    Close Grip Bench Press - 6 inch grip

    few warmups

    1x6 95lbs tempo 10X0 2 mins rest
    1x6 115lbs
    1x6 115lbs I alternated the tempo one each rep
    first was 21X0 and next rep was 3120

    Hanging Leg raise curl up

    2x7 Bodyweight Tempo 20X1 1 min rest
    Last edited by Blitzforce; 08-11-2002 at 03:25 PM.

  16. #16
    Explosive Mofo Blitzforce's Avatar
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    Played some basketball yesterday - holy crap! Am I so much faster and explosive than 1 month ago!!! Jumped 3 inches higher too!
    Last edited by Blitzforce; 08-11-2002 at 11:25 PM.

  17. #17
    Explosive Mofo Blitzforce's Avatar
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    Monday 12th August - 12/8/02 - Chest and Back

    Monday 12th August - 12/8/02 - Chest and Back

    Great workout today. Lower back was still a bit sore from Bball yesterday. Hmm bodyweight went back to 86kg
    Must be getting leaner from Bball or soemthing, cause I'm bigger and stronger...

    Awesome pump in all worked parts. My whole delt region is pumped up like nothing for some reason, must be the bench press?

    Workout time - 1 hour

    Warmup

    Basic light weights and dynamic stretches. I did some light bar Hang Clean and push press.


    Yates Barbell Overhand Rows

    Did 3 warmup sets

    2x6 with 180lbs - Tempo 20X0 2.5 mins rest

    Going up 5lbs next workout. Lower back felt a bit tight from BBall yesterday.

    1x8 115lbs Speed set


    Incline Dumbell Bench Press

    3 Warmup sets

    2x8 with 75lb Dumbells - Tempo 20X0 2.5 mins rest

    Whoops - I was meant to do 2x7 today and did 2x8 by mistake, and went very close to failure...

    2x5 for next workout with 80lbs dumbells I guess ...

    1x8 Speed set with 45lbs Tempo 10X0


    Shoulder Width Chins

    Bodyweight - Wanted 8 reps. 2.5 mins rest

    1x8 Tempo 20X0 - last rep felt hard but ok
    1x8 Almost failed on last rep
    1x4 Last rep was hard so stopped the set.

    Once I get 8 reps for all sets, its time to add some weight


    Wide Grip Bench Press to mid chest

    2 warmups

    2x6 140lbs - Tempo 2010 2.5 mins rest

    Not going heavy just yet.
    Last edited by Blitzforce; 08-11-2002 at 11:27 PM.

  18. #18
    Mike Henley MonStar's Avatar
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    Nice chest and back strength man. Keep up the detailed journal its looking good.

  19. #19
    Explosive Mofo Blitzforce's Avatar
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    Thanks, but not as strong as I want to yet. For a while my incline dumbell BP was stuck at 55-60lbs, but once I changed to my current split with more days rest, then I started gaining again.
    But my gym only has up to 140lb dumbells, so sooner or later I'll have to switch to barbell inclines

    I'm thinking of dumping the Barbell rows and doing the 2 arm dumbell rows on a 70 degree incline bench. My lower back is getting hammered and I need to do squats too

  20. #20
    Explosive Mofo Blitzforce's Avatar
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    Tuesday 13th August - 8/8/02 - Legs

    Tuesday 13th August - 8/8/02 - Legs

    Sleep was ok last night, but interupted

    Damn my lower back was sore from the Yates rows yesterday and still reocovering BBall on Sunday. Plus an ache in right hammie area for some reason. My CNS seem a bit down. So I decided not to do any Olympic lifts today, plus the fact my cuffs feel a bit tender - most probbaly from my chest work.

    Not sure if I'm headng into overtraining or not - felt flat today.


    Workout time - 1 hour

    Warmup

    Basic light weights and dynamic stretches. I did some light bar Hang Cleans, Hang Snatches


    High Bar Full Back Squats

    3 warm up sets

    I knew things weren't right today when the warmups felt very heavy! So I decided to not push the issue and went light, plus I'm changing my form so I did a few sets with 135 up to 185 experimenting with my form.



    Full Front Squat - Olympic Grip

    2x4 190lbs Tempo 2020, 3 mins rest
    front squats were ok though, must be becuase of my lower back.

    2x6 135lbs Tempo 20X0, 2 mins rest
    decided to do some lighter but faster sets.


    Single Leg Dumbell Calf Raise

    3x8 5kg Tempo 32X2 1 mins rest


    Toe Raise

    2x10-12 with some barbell

    Glute Ham Raise on the Floor

    Warmed up with a light set of Romanian Deadlifts

    2x6 Bodyweight tempo 30X0


    Romanian Deadlifts

    2x6 145lbs tempo 31X1 2 mins rest



    Reverse Hypers


    2x10 Bodyweight Tempo 2222

    Just to unload the spine and flush blood into lower back

  21. #21
    Explosive Mofo Blitzforce's Avatar
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    with the amount of aches in my body rising, and the flat feeling today, I think its maybe time for a break of active recovery for 12 or so days.
    Last edited by Blitzforce; 08-13-2002 at 04:42 PM.

  22. #22
    Explosive Mofo Blitzforce's Avatar
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    Well today is the last day of the current training cycle. Then I'll be off for 10 days, and when i come back refreshed and recovered I have a new and fun 9 week training cycle!

    It will have a 3 week HST style Hypertrophy Conditioning cycle followed by 3 week strength block and finally a 3 week power cycle.

    I'm gonna experiment with some Poliquin stuff. Mainly Cluster training. Squats won't be used until the 2nd and 3rd 3 week blocks

  23. #23
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    Thursday 15th August - 15/08/02 - Shoulders and Arms

    Thursday 15th August - 15/08/02 - Shoulders, Abs and Arms

    Pretty boring session, I didn't even feel like doing it

    Workout time - 45mins

    Push Press

    1x5 95lbs
    2x5 115lbs

    Single Arm Dumbell Leaning Press

    2x6 55lbs tempo 20X0 3 mins rest
    3x5 60lbs


    30 degree Incline Dumbell curls

    2 warm up sets

    40lbs tempo 20X0 3 mins rest
    1x4 Almost failed
    1x3 stopped

    Well it looks my Biceps are overtrained!
    Wanted 5 reps...

    Decline Dumbell Tricep Extensions

    1 warmup set of pressdowns

    3x5 40lbs Tempo 20X0 3mins rest

  24. #24
    Explosive Mofo Blitzforce's Avatar
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    hehe - well I was supposed to be a 10 day layoff...

    but I got so motivated today that I had to go to the gym - oh well, it was a good workout!

    And My bodyweight has gone up too! Must be because of the lower overall intensity and volume of the last 3 workouts. At the gym I weigh 198lbs with clothes and shoes on! Normally I'm 194-195 or so. So about 192-194 naked

    not sure what to do now - continue as before or really take a break...hmm
    Last edited by Blitzforce; 08-17-2002 at 02:22 AM.

  25. #25
    Explosive Mofo Blitzforce's Avatar
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    Saturday 17th August - 12/8/02 - Chest and Back

    Saturday 17th August - 12/8/02 - Chest and Back

    Pretty good workout. Saw some people I hadn't seen for a while. The last they saw me I weighed 182lbs, now I'm a touch over 192...hmm I wonder if they notice?

    Workout time - 1 hour

    Warmup

    Basic light weights and dynamic stretches. I did some light bar Hang Clean and push press, and hang snatches, plus overhread squats

    I also did 3 sets of Incline bench dumbell rows. You lie face down on the bench. Just to try it out I worked up to 45lb dumbells, feels different to Yates rows. Same angle, but supported so no lower back stress, and you can't cheat I'll stick with Yates rows until I hit 225 for now.


    Yates Barbell Overhand Rows

    Did 3 warmup sets

    2x6 with 185lbs - Tempo 20X0 2 mins rest
    Going up 5lbs next workout.

    1x8 135lbs Speed set - a bit too heavy


    Incline Dumbell Bench Press

    3 Warmup sets

    2x5 with 80lb Dumbells - Tempo 20X0 2 mins rest
    Found a better technique to clean the weights up, almost like a power clean, much better.

    2x6 for next workout

    1x8 Speed set with 45lbs Tempo 20X0


    Shoulder Width Chins

    Bodyweight - Wanted 8 reps. 2.5 mins rest

    1x8 Tempo 20X0 - Getting explosive now
    1x7 failed on 7
    1x4 Last rep was hard so stopped the set.

    No progress in a sense
    Hmm well I'm heavier and I did do those Incline dumbell rows
    But I do feel much more explosive. I think 8 reps is too high for a fast twitchy person like me. I'll drop the reps to 6 and under
    and start adding weights!


    Medium Grip Bench Press to mid chest

    2 warmups

    2x6 145lbs - Tempo 2010 2.5 mins rest

    Not going heavy just yet.
    Wide grip BP stresses my shoulders too much. But the medium feels much better, tighter and more solid feeling. I like it better
    Last edited by Blitzforce; 08-18-2002 at 01:48 AM.

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