Page 3 of 53 FirstFirst 1234513 ... LastLast
Results 51 to 75 of 1313

Thread: Con Ganas

  1. #51
    Senior Member
    Join Date
    Jul 2003
    Posts
    3,028
    Ya ya I know lol. Since moving indoors I no longer get that sweating-like-a-pig feeling from concentration curls, I gotta do real exercises to break a sweat now hehe.

    Really looking forward to tommorows workout. I wanna squat and bench NOW dammit lol.

    Calories were high today, 2960! The last few days they have been at 2350-2455ish but today they just went overboard. I think it's that natural pb I bought, oh and my addiction to milk does not help either.

    8.5-9.5 hours till my workout, cannot wait ahhh!!!

  2. #52
    Senior Member volcamp's Avatar
    Join Date
    May 2003
    Location
    Wilmington, NC
    Posts
    212
    Bust it man. Aint like the heat is gonna get to ya. Just finished up out there myself. Weren't too bad. It's been coolin' off the last few days. Good luck on the W/O. Maybe I can move my crap inside when the oldest finishes college in a couple of years. Later.

  3. #53
    Senior Member
    Join Date
    Jul 2003
    Posts
    3,028
    Bodyweight 162.5 pounds

    I did a few sets of this stuff...
    Bench
    45lbs X 10
    135lbs X 8
    170lbs X 5
    Deadlifts
    135lbs X 10
    185lbs X 5
    Shrugs
    135lbs X 15
    135lbs X 12
    Lateral Raises
    15lbs X 8
    20lbs X 6
    Seated Reverse Lateral Raises
    8lbs X 12
    12lbs X 6
    Barbell Curls
    50lbs X 6
    70lbs X 6
    Concentration Curls
    20lbs X 8
    30lbs X 6
    Dumbell Wrist Curls
    20lbs X 8
    25lbs X 8
    35lbs X 6

    And one set of this stuff..
    Squats
    100lbs X 10
    Leg Curls
    45lbs X 10
    Standing Calf Raise
    125lbs X 8
    Speed Bench
    100lbs X 15
    Incline
    165lbs X 4
    Close Grip Bench
    155lbs X 4
    Flys
    20lbs X 10
    Pullups
    2 X BW
    Chinups
    1 X BW
    Bent Over Barbell Rows
    135lbs X 7
    Military Press
    95lbs X 8
    Stomach
    5 minutes nonstop ab rolls, a few crunches and russian twists also

    I focused a little more on isolation exercises today. I didn't try to max out on anything today or set any new PB's. Oh wrist curls are new, I always did them before but I had left them out of this routine dunno why. well they are back in now.

    Bodyweight is the same, hmm.....wonder if I'm building muscle and losing fat at the same time or neither, only time will tell.
    Last edited by Dedicated; 09-25-2003 at 12:44 PM.

  4. #54
    WBB Team Captain Coke's Avatar
    Join Date
    Feb 2003
    Location
    Jacob's ladder
    Posts
    35,261
    Lots of work, its got to be at least 30 sets or more - keep pumping man! -

  5. #55
    Senior Member
    Join Date
    Jul 2003
    Posts
    3,028
    Originally posted by CoCoa
    Lots of work, its got to be at least 30 sets or more - keep pumping man! -
    Holy crap your right, it's like 29 sets plus the ab stuff didn't realize that. Maybe that explains my HUGE appetite hehe.

  6. #56
    Senior Member volcamp's Avatar
    Join Date
    May 2003
    Location
    Wilmington, NC
    Posts
    212
    You're a dad-gum machine. (That's a Tennessee term)

  7. #57
    Wannabebig New Member HahnB's Avatar
    Join Date
    Mar 2002
    Posts
    0
    Nice session man, how long did it take you?
    My brother and I were brutal. I once chased him around the house with a spoon that I put on the burner. I burned that little pricks leg. -sharkall2003

    Then I saw a little african boy sleeping, and I thought...that is little Okeke. he is tired from herding all the goats and the big goat got away today - Rock

  8. #58
    Senior Member
    Join Date
    Jul 2003
    Posts
    3,028
    Hmm good question. I woke up sometime after 6:05am, alarm was set for then. Then let's see I started stretching and stuff sometime after 6:30am then started the workout, not sure what time it was when I started lifting. I was completely done sometime between 7:33am and 7:45am. I remember because I was clock watching, had to get in the shower and eat etc. This is including the ab work which is always 5 minutes or so I time it. So 1 hour I'd say give or take 10 minutes.

    I have had workouts go into the 1.5 hour range though, this happens if I'm lifting several or all of my sets really heavy. When I do this I find myself taking longer breaks inbetween sets so the workout takes longer. I really don't like it when the workout takes that long, but it does happen. If I know I'm gonna be doing lots of sets like today I keep everything somewhat light and thus can take smaller breaks inbetween lifts so it doesn't take me forever to finish. More importantly keeping it light when doing so much volume keeps me from overtraining.

    Tommorow I HAVE to get up very early for other reasons, so might take advantage of that and do some cardio. Will see how I feel.
    Also next workout I am going to do pullups and chinups before my chest work. Usually the are done after chest.

  9. #59
    Senior Member
    Join Date
    Jul 2003
    Posts
    3,028
    Bodyweight 161.5 pounds


    Weird I actually lost a pound, it must be water fluctuation or something. Will see my weight tommorow.

    I was checking out the russian bench routine it seems pretty hardcore. I might start using it's rep and weight scheme for my incline and flat bench. This would be more work and I refuse to drop any of my current exercises, except maybe speed bench heh. I think speed bench would be a bit much if I started doing the russian bench thing + my regular workout. Might try it tommorow, a lot of the poundages/reps in it seems impossible but hey who knows. Basically I would be doing 3-5 sets for bench, and 3-5 sets for incline + everything else I do. Should be fun hehe.

  10. #60
    Senior Member eatdirt40's Avatar
    Join Date
    May 2003
    Location
    Conecticut....sW
    Posts
    550
    good luck man your bench is looking good i will catch up to u soon man dont worry haha remember were competing.. ne ways how old are u again

  11. #61
    Senior Member
    Join Date
    Jul 2003
    Posts
    3,028
    I'm 24, you should try that russian bench routine man. It's only 4 weeks long. Here is the link.
    http://www.fortifiediron.com/bench.html

    I'm just incorporating the bench part into my own routine. Lot's of people ONLY do the bench part and nothing else cause it's really rough.
    The actual website has forums, with lots of people who have tried and it seen great results.

  12. #62
    Senior Member
    Join Date
    Jul 2003
    Posts
    3,028
    Bodyweight 162.5 pounds

    The Bench and Incline Bench weight/rep/set scheme is part of the Russian Bench Routine.
    Bench 70% of max(200lbs estimated)
    140lbs X 8
    140lbs X 8
    140lbs X 8
    Incline Bench 70% of max(180lbs estimated)
    125lbs X 8
    125lbs X 8
    125lbs X 8

    I also did a few sets of this stuff.
    Close Grip Bench
    135lbs X 8
    135lbs X 6
    Squats
    115lbs X 8
    115lbs X 8
    115lbs X 6
    Standing Calf Raises
    125lbs X 8
    125lbs X 8
    Bent Over Barbell Rows
    115lbs X 8
    115lbs X 8
    115lbs X 8
    Shrugs
    185lbs X 8
    185lbs X 8

    I also did this stuff, but only 1 set.
    Leg Curls
    45lbs X 8
    Pullups
    2 X BW
    Chinups
    3 X BW
    Deadlifts
    185lbs X 8
    Military Press
    95lbs X 8
    Lateral Raises
    20lbs X 8
    Seated Reverse Lateral Raises
    12lbs X 8
    Barbell Curls
    70lbs X 8
    Concentration Curls
    35lbs X 6
    Dumbell Wrist Curls
    35lbs X 8
    Stomach
    5 minutes nonstop mostly ab rolls, crunches, and a few russian twists


    I didn't do flys or speed bench, and prolly won't for a while since the Russian Bench Routine calls for increased volume on flat and incline bench. Total workout time was 1hour 20 minutes including the ab stuff.

  13. #63
    Senior Member
    Join Date
    Jul 2003
    Posts
    3,028
    Bodyweight 165 pounds

    Russian Bench Routine stuff...
    Bench 75% of max(estimated 200lbs)
    150lbs X 8
    150lbs X 8
    150lbs X 8
    Incline Bench 75% of max(estimated 180lbs)
    135lbs X 8
    135lbs X 8
    135lbs X 8

    Other stuff I did...
    Close Grip Bench
    135lbs X 8
    135lbs X 7
    Pullups
    BW X 3
    BW X 2
    BW X 1
    Chinups
    BW X 4
    BW X 2
    BW X 1
    Bent Over Barbell Rows
    100lbs X 8
    100lbs X 8
    100lbs X 8
    Deadlifts
    185lbs X 8
    185lbs X 8
    Barbell Shrugs
    185lbs X 8
    185lbs X 8
    Standing Military Press
    100lbs X 8
    100lbs X 8
    Lateral Raises
    15lbs X 8
    15lbs X 8
    15lbs X 8
    Seated Reverse Lateral Raises
    8lbs X 8
    8lbs X 8
    8lbs X 8

    SuperSetted These 4(60 second rest between sets)
    Barbell Curls
    60lbs X 8
    60lbs X 8
    60lbs X 8
    Concentration Curls
    25lbs X 8
    25lbs X 8
    25lbs X 8
    Dumbell Wrist Curls
    25lbs X 8
    25lbs X 8
    25lbs X 8
    Barbell Reverse Wrist Curls
    45lbs X 8
    45lbs X 8
    45lbs X 8
    Stomach
    5 minutes nonstop

    Solid Workout. Pleased that I was able to meet the demands of the Russian Bench Routine. Two things I need to figure out.
    1. Which exercise is giving me slight elbow pain, it is either CG bench, bent over rows, or pullups.
    2. Correct my form on barbell rows cause it's ****ed, this is why I lowered the weight, trying to find the right form.

    I gained weight, I feel like it's muscle, I feel strong.
    Last edited by Dedicated; 09-30-2003 at 11:12 AM.

  14. #64
    Senior Member
    Join Date
    Jul 2003
    Posts
    3,028
    PM WORKOUT 10-30 second rest between sets(same day as above)
    Deadlifts
    135lbs X 10
    135lbs X 10
    135lbs X 10
    135lbs X 10


    Felt like getting the juices flowing before class tonight. What a ****ing rush.

    edit- I discovered the "size" thing for the vbcode, those big letters are cool lol.
    Last edited by Dedicated; 09-30-2003 at 02:15 PM.

  15. #65
    Senior Member
    Join Date
    Jul 2003
    Posts
    3,028
    Bodyweight 162.5 pounds

    Full Squats(some ATF)
    125lbs X 8
    125lbs X 8
    125lbs X 6
    125lbs X 6
    125lbs X 6
    Lying Leg Curls
    45lbs X 8
    45lbs X 8
    45lbs X 8
    45lbs X 6
    45lbs X 6
    Standing Calf Raises
    145lbs X 12
    145lbs X 12
    145lbs X 12
    145lbs X 12
    145lbs X 12
    Barbell Lunges
    55lbs X 8
    55lbs X 12
    55lbs X 12
    55lbs X 12
    55lbs X 10
    Leg Extensions
    45lbs X 8
    45lbs X 8
    45lbs X 8
    55lbs X 8
    55lbs X 8

    I like the lunges, was fun. Big benching day tommorow, gotta sleep and eat right tonight. My body feels strong, I think it's the increased volume and intensity with the fact that I am eating great.

    I had a beautiful girl walk past me and smile today on campus, never had that happen, felt good. Maybe all this work is starting to show who knows.

  16. #66
    Senior Member
    Join Date
    Jul 2003
    Posts
    3,028
    Bodyweight 163.5

    Russian Bench Routine stuff...
    Bench 80% of max(estimated 200lbs)
    160lbs X 8
    160lbs X 8
    160lbs X 8
    Incline Bench 80% of max(estimated 180lbs)
    145lbs X 8
    145lbs X 8
    145lbs X 8

    Other stuff I did...
    Close Grip Bench Did last set a little wider, easier on wrists hmm....
    140lbs X 8
    140lbs X 5
    140lbs X 7
    Pullups
    BW X 3
    BW X 3
    BW X 2
    Bent Over Barbell Rows Form was better today, might do some more tonight
    100lbs X 8
    100lbs X 8
    100lbs X 8
    Barbell Shrugs grip still sucks but better than 185lbs
    165lbs X 8
    165lbs X 8
    165lbs X 8
    Military Press
    100lbs X 8
    100lbs X 8
    Seated Rear Lateral Raises funny how these burn at 8lbs lol
    8lbs X 8
    8lbs X 8
    8lbs X 8
    Barbell Curls
    60lbs X 8
    60lbs X 8
    60lbs X 8
    Concentration Curls
    25lbs X 8
    25lbs X 8
    25lbs X 8
    Dumbell Wrist Curls
    30lbs X 8
    35lbs X 8 (35 is a better weight)
    35lbs X 8
    Barbell Reverse Wrist Curls Hard
    45lbs X 8
    45lbs X 7
    45lbs X 6

    SuperSetted(60 seconds rest between sets)
    Deadlifts
    200lbs X 8
    200lbs X 6
    200lbs X 4
    Chinups
    BW X 4
    BW X 2
    BW X 2
    Lateral Raises
    15lbs X 8
    15lbs X 8
    15lbs X 8

    Oh yea almost forgot...
    Stomach
    5 minutes of nonstop crunches, leg raises, ab rolls, and a few russian twists

    I gained weight, even though I'm cutting this a great thing. You see it is probably impossible for me to gain fat at my caloric intake and high activity level. It must be muscle! Or it could be water fluctation lol.

    I'll hit legs tommorow and take saturday off. It's not by choice I don't wanna f4ck up the Russian Bench Routine, it calls for 2 days off every 3 workouts. So tommorow when I do legs will be 1 day then saturday will be the other.

    Oh and lunges = CRAZY ASSDOMS
    Last edited by Dedicated; 10-02-2003 at 06:37 AM.

  17. #67
    WBB Team Captain Coke's Avatar
    Join Date
    Feb 2003
    Location
    Jacob's ladder
    Posts
    35,261
    Nice work and lots of it again D - you must have plenty of energy or time or both -

  18. #68
    Senior Member
    Join Date
    Jul 2003
    Posts
    3,028
    Yea I'm eating better now so plenty of energy. I wake up early and workout before starting the day. Usually somewhere between 4-5am everyday. I don't leave the house till 8:30am/9:00am so this gives me plenty of time to workout

  19. #69
    SFW! drew's Avatar
    Join Date
    May 2003
    Location
    CT
    Posts
    8,167
    Nice lifts bro. Looking good

    Stats: Age: 34 Weight: 205 Height: 5'6"
    Gym PRs: Squat:635 Bench:560 Deadlift:495
    Meet PRs: Squat:575 Bench:525 Deadlift:510 Total: 1605@220

  20. #70
    Senior Member
    Join Date
    Jul 2003
    Posts
    3,028
    PM Workout(Same Day As Above)

    Played with some close grips at first.
    Decline Close Grip Bench
    140lbs X 8
    160lbs X 6
    Close Grip Bench
    185lbs X 2
    180lbs X 2

    15 second rest between sets on the rows.
    Bent Over Barbell Rows
    100lbs X 8
    100lbs X 8
    100lbs X 8
    100lbs X 8
    100lbs X 4
    100lbs X 4
    100lbs X 5
    100lbs X 3
    100lbs X 3

    5 second rest betwen sets on shrugs.
    Barbell Shrugs
    135lbs X 20
    135lbs X 14
    135lbs X 8
    135lbs X 5
    135lbs X 3

    15 second rest between sets on Deadlifts.
    Deadlifts
    135lbs X 10
    135lbs X 10
    135lbs X 10

    Then I finished off with this stuff.
    Plate Crunches
    45lbs X 50
    Barbell Pullovers
    45lbs X 10
    45lbs X 10
    Lateral Raises
    20lbs X 8
    20lbs X 8
    20lbs X 5

    Drew Everytime someone visits here it just motivates me more, thanks for stopping by man.

  21. #71
    Senior Member JustinF's Avatar
    Join Date
    Nov 2001
    Location
    Massachusetts
    Posts
    7,113
    That's a ****load of volume. I'm not sure I understand your split. You do the same session, one in the AM, one in the PM?
    My journal


    -As President of the loyal order of Curl Jockeys I hearby proclaim you top Curl Jockey. -ectx

  22. #72
    Senior Member
    Join Date
    Jul 2003
    Posts
    3,028
    Hey thanks for stopping by.
    It goes like this....
    Upper, Lower, Upper, Lower, Upper, Lower, OFF
    Right now my OFF day falls on Saturdays.

    I consider the afternoon workout optional and I don't consider it part of my routine. I do it for fun and to burn calories mainly, that's why I keep the weights really light and the pace intense, it's super fun lol. The exercises in the PM workouts are random, I just do anything as long as it doesn't conflict with what day it is, like no lower body stuff on upper body day. I don't worry about progressing in it or anything, I can't commit myself to 2 workouts a day everyday thats why I look at it as optional.

    About the volume the first few days were killer, it even hurt to breathe lol. But now my upper body has become accustomed to the punishment I put it through. My legs are getting there, the lunges were a shock to the body, it has to adapt to those still. I think the reason I'm able to workout like this is cause of the way my split is setup.

    Consider removing the leg days, this is what you have....
    Upper, Off, Upper, Off, Upper, Off, Off
    The upper body never gets worked 2 days in a row.

    In like a 5 day split you'd do something like...
    Chest, Back, Legs, Bis/Tris, Shoulders
    The upper body gets worked out multiple days in a row here. Different muscles yea but your still using your arms and stuff heh.

    Anyways thats my theory, I did a split like the one above and I found it was really hard compared to what I'm doing now. I was also undereating when I did that split so I could be totally off lol.
    Last edited by Dedicated; 10-02-2003 at 07:00 PM.

  23. #73
    Senior Member
    Join Date
    Jul 2003
    Posts
    3,028
    Ahh why not, I'll post my diet, hopefully I can keep posting it, hard to stay consistent with this.

    Yesterdays Stuff
    meal 1 - 1 tbs honey, 10grams protein
    meal 2 - 1 tbs honey, 20 grams protein
    meal 3 - 2 eggs, 2 WW bread, 1 cup skim milk
    meal 4 - canned vegetable soup, 1 cup skim milk
    meal 5 - 1 tbs honey, salami and cheese sandwich on WW bread
    meal 6 - 8-10 oz chicken, 1 1/2 potato, 1 cup rice

    Supplements - 1.5 gram Vitamin C, Vitamin B6, Niacin, 400UI Vitamin E, Calcium, 6 Fish Oil Caps, liquid b12, Multivitamin

    2352.5 calories, 142 grams of protein

    Was a little light yesterday, just didn't have the appetite. I'm out of milk.


    This morning I procrastinated and did not lift because my glutes hurt. I need to look past the pain so my lower body become used to the punishment. I will do my scheduled routine lower body work out in the afternoon. Tommorow is an offday.
    Last edited by Dedicated; 10-03-2003 at 06:11 AM.

  24. #74
    Senior Member
    Join Date
    Sep 2003
    Location
    Where the weed is pure
    Posts
    210
    Originally posted by Dedicated
    I'm out of milk.

    one symbol will suffice here Dedicated tuttut

  25. #75
    WBB Team Captain Coke's Avatar
    Join Date
    Feb 2003
    Location
    Jacob's ladder
    Posts
    35,261
    thanks for clarifying the split you are on to make an easier or clearer view of whats going on over there dude!-

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •