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Thread: The Legend of El Griego

  1. #76
    RRRRIP TEARRR BULGE hulkinout's Avatar
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    NEWS FLASH: LOWER BACK FINALLY COMING BACK!

    Rack Pull 275*7 (no PR, but much better than the painful 95 I could manage three weeks ago).
    Last edited by hulkinout; 03-05-2007 at 11:29 AM.

  2. #77
    RRRRIP TEARRR BULGE hulkinout's Avatar
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    This weekend was legs on Saturday, back and chest on Sunday. This new routine is almost exclusively compound exercises with an iso at the very end of the bodypart, in direct contrast to all the iso work I've been doing the past few months. Also, no x-reps for a while to build in some recovery.

    I went a little light too to ramp up some momentum and to guard the lower back. Also, Mitch's knee was bothering him, so I flew solo. That's probably the reason why I only did 770 on the leg press; I didn't feel like throwing more plates on the damn machine.

    Leg Press 270, 450, 630 (warmup), 720*7, 770*6
    Hack Squat 90 (warmup), 180*10 (legs wide), 180*10 (legs narrow)
    Leg Press (feet high and narrow) 540*17
    Leg Extension (drop) 210/180/150*12/9/10

    Standing Leg Curl 20, 35 (warmup), 40*6, 45*6
    SLDL 65 (warmup), 95*10, 100*10 (lower back felt ok but went very light anyway)
    Sitting Leg Curl 180*20
    Lying Leg Curl 60/45/30*12/10/12

    Standing Calf Raise 240, 320 (warmup), 405*20, 405*20
    Sitting Calf Raise 115*17, 115*20

    Overall, felt good. Nothing too taxing. The high rep sets got me breathing heavy, as I hoped. I might try 135 on SLDL's this next week since lower back seems to be coming out of the woods, and maybe substitute hyperextensions for the sitting leg curl. I'd like to traditional squats back in as well, but I think I might hold off and just stick to the hacks for a month or so.
    Last edited by hulkinout; 03-05-2007 at 11:47 AM.

  3. #78
    RRRRIP TEARRR BULGE hulkinout's Avatar
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    So, back seems to be back on track. I intended to go light light light, but since lower back seemed so much better on leg day during hams, I went a little further than I expected.

    MIDBACK
    Rack Pull 95, 135, 185 (warmup), 275*6, 275*6
    Bent BB Row 95 (warmup) 135*10, 145*10
    T-Row 70*18
    Rear Delt Fly (drop) 80/60/40*12/9/10

    CHEST
    Incline Smith Bench 135, 175 (warmup), 205*8, 215*7 (little too light)
    Flat Smith Bench 135 (warmup), 185*10, 185*9
    Wide Grip Hammer Bench 180*20
    forgot to to do flies DOH

    LATS
    Wide Grip Pulldown 80, 110 (warmup), 140*7, 150*6
    Parallel Grip Assisted Pullup 1 (warmup), 3*10, 5*10 (not sure what the weight corresponds to on this machine)
    Undergrip BB Row 95*17
    Stiff Arm Pulldown 40/30/20*12/10/12

    Back is still feeling okay a day later. Might try Rack Pull's for 315 next week, getting back into familiar territory.

  4. #79
    RRRRIP TEARRR BULGE hulkinout's Avatar
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    Delts and arms went fine. Still playing with exercise selection, especially on biceps. Worked solo again since Mitch is sick. Did some rotator work before delts.

    DELTS
    Smith Wide Grip Upright Row 95, 135 (warmup), 170*7, 175*7 (regular bars were all taken, so did them on Smith)
    Hammer Rear Press 110 (warmup), 180*10, 180*10
    DB Press 35*20
    DB Lateral Raise (drop) 30/25/20*12/10/10

    TRIS
    Elbows-Flared Pushdowns 110, 160 (warmup), 200*6, 200*6
    Hammer Dip 200*10, 200*10
    Something New: Narrow Bench on Hammer Decline Bench. I figured if the bar version works for me, why not this? 90*20
    Overhead Cable Extension (upper arms braced on bench, drop) 80/60/40*12/10/12

    BIS
    Drag Curls 40, 55 (warmup), 70*6, 75*6 (I like how forearm is de-emphasized here. On me, it seems to hit bicep more fully)
    BB Curl 65*10, 65*10 (felt forearms too much, even with wrists pulled back)
    1-arm Preacher 25*12
    Gironda Perfect Curl 40*20
    Incline DB Hammer Curl 25/20/15*12/12/10
    Last edited by hulkinout; 03-07-2007 at 07:53 AM.

  5. #80
    RRRRIP TEARRR BULGE hulkinout's Avatar
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    Back and chest again. Lower back's back in the swing on things, seemingly.

    MIDBACK
    Rack Pull 135, 225 (warmup), 295*6, 315*7
    Bent BB Row 95 (warmup), 145*10, 155*10
    Supported T-Row 75*18
    Rear Fly Machine 90/70/50*12/12/12

    CHEST
    Smith Incline Bench 135, 175 (warmup), 215*7, 225*7
    Smith Bench 135 (warmup), 185*10, 195*10
    Hammer Wide Grip Bench 180*20

    LATS
    Wide Grip Pulldown 80, 110 (warmup), 150*6, 160*6
    Parallel Grip Assisted Pullup 5*10, 5*10
    Rear Pulldown 90*19
    Pullover 60/50/40*12/12/12

  6. #81
    RRRRIP TEARRR BULGE hulkinout's Avatar
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    Was in NJ for the weekend, so lifted at Apollon. I was dragging some because we'd eaten at Baja Fresh not that long before, and the gym was warm and very humid.

    DELTS
    Wide Grip Upright Row 55, 75 (warmup), 105*6, 115*6
    Hammer Press (they have the unilateral press which I'm weaker on, compared to the one at my gym) 90 (wamrup), 140*10, 160*8
    DB Press 40*20
    DB Lateral Raise 30/25/20*12, 9, 10 (felt a little off)

    TRICEPS
    Narrow Bench on Hammer Decline 90, 140 (warmup), 190*6, 200*6
    Cybex Dip 150 (warmup), 235*10, 250*10
    Elbows Flared Pushdown *(cable's heavier than at my gym) 110*20
    Overhead Cable Extension (cable's heavier than at my gym) 60/50/40*12/12/12

    BICEPS
    Drag Curl 45, 60 (warmup), 75*8, 85*6 (liking these more and more)
    Gironda Perfect Curl 75*10, 75*10
    Preacher Curl 60*20
    Incline hammer 30/25/20*12/8/10 (don't know why the 1st drop was so weak...oh well)

    Experimenting a little bit still with lineup on arms. I'm going to stick with the drag curls as my mainstay for a while. I kept the pump from them for a good 2 days, and they're not hindered by my forearms. I'm thinking of trying spider curls, maybe with dumbbells and replacing the traditional preacher with reverse curl preachers.

    I put the narrow hammer bench first for triceps this week just to see how they'd feel. I feel them easily enough on triceps without much if any chest involvement, but I'm waffling on where they should be in the progression.

  7. #82
    General of Froot Soldiers TwiloMike's Avatar
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    Drag curl sounds funny.

    Good looking workout despite less than optimal conditions. Go Jersey!
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  8. #83
    RRRRIP TEARRR BULGE hulkinout's Avatar
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    No, I don't do them in heels and sequins. :-P

  9. #84
    General of Froot Soldiers TwiloMike's Avatar
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    Quote Originally Posted by hulkinout View Post
    No, I don't do them in heels and sequins. :-P
    LOL I accused you of nothing.
    Homer Simpson - "The code of the schoolyard, Marge! The rules that teach a boy to be a man. Let's see. Don't tattle. Always make fun of those different from you. Never say anything, unless you're sure everyone feels exactly the same way you do."
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  10. #85
    RRRRIP TEARRR BULGE hulkinout's Avatar
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    J'accuse!!!


  11. #86
    General of Froot Soldiers TwiloMike's Avatar
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    Quote Originally Posted by hulkinout View Post
    J'accuse!!!

    Now now, save that for the Black Party.
    Homer Simpson - "The code of the schoolyard, Marge! The rules that teach a boy to be a man. Let's see. Don't tattle. Always make fun of those different from you. Never say anything, unless you're sure everyone feels exactly the same way you do."
    www.dictionary.com (for all your spell-checking needs)
    My picture thread- http://www.wannabebigforums.com/showthread.php?t=78235
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  12. #87
    RRRRIP TEARRR BULGE hulkinout's Avatar
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    Leg Night. First time squatting in over two months. I went baby light, but no twinges (SLDL's are still extra light as well), so I was happy. I'll work back up gradually over the next couple months.

    Had to cut calves short cause I was in a hurry.

    Leg Press 450, 680 (warmup), 810*8, 860*6
    Squat bar only, 95 (warmup), 145*10, 155*10
    Hack squat 140*15
    Leg Extension 210/165/120*12/9/10

    Unilateral Standing Leg Curl 25, 40 (warmup), 50*6, 50*6
    SLDL 65 (warmup), 105*10, 115*10
    Sitting Leg Curl 195*20

    Sitting Calf Raise 115*20, 115*20

  13. #88
    Senior Member Gettin' Big's Avatar
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    Lookin' good Hulk. Glad to hear the back is coming along!
    h: 5'10" w: 169
    340/235/420

  14. #89
    RRRRIP TEARRR BULGE hulkinout's Avatar
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    Thanks GB.

    Back and chest last night. Rack pulls slowly heading back up.

    Rack Pull 155, 225 (warmup), 315*7, 335*6
    Bent BB Row 95 (warmup), 155*10, 155*10
    T-Row 80*19
    Machine Rear Delt Fly 110/90/70*12/10/12

    Incline Smith Bench 155, 185 (warmup), 225*7, 225*6
    Flat Smith Bench 135 (warmup), 185*10
    Hammer Incline Bench 90*20
    Hammer Wide Grip Bench 200*20

    Wide GripLat Pulldown 90, 120 (warmup), 150*6, 160*6
    Parallel Grip Assisted Pullup 2 (warmup), 5*10, 5*8 (not sure what the weight corresponds to on this machine)
    Rear Pulldown 100*20
    Pullover 70/60/50*12/10/12

    Not sure why on the dropsets, the second phase has less reps than the first or third. Weird.

  15. #90
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    strong work hulk
    2000 or bust

  16. #91
    Breaker of Skulls Guido's Avatar
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    Wow, man. Nice journal! You definitely do a lot of volume, but looks like you've been at it a long time. Props to you.
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  17. #92
    RRRRIP TEARRR BULGE hulkinout's Avatar
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    Thanks guys!

    It's nice to hear that you think I do a lot of volume, Guido, because most guys accuse me of not doing enough LOL. For me, this particular workout I'd consider medium volume though I'm combining a lot into one workout cause I'm doing upper body twice a week (well, once every 4-5 days; legs get once a week). Sounds weird, but I like to do this occasionally, and I can make progress on it for short stretches.

    While I've gone as high as 10 sets per bodypart (usually when I do a once-a-week split), I try to keep around 6-8 sets per bodypart (not including warmups). I've tried the high volume stuff and it just doesn't suit me . Even eating and sleeping as much as possible, I'll be in overtraining mode.

    Thanks for stopping by!

  18. #93
    RRRRIP TEARRR BULGE hulkinout's Avatar
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    DELTS
    Smith Machine Wide Grip Upright Row 95, 145 (warmup), 185*6, 215*1, 185*7 (little bit o' wave training)
    Hammer Press 140 (wamrup), 190*10, 190*7
    DB Press 45*16
    DB Lateral Raise 30/25/20*12,12,12 (put the dumbbells in the crook of my elbows for a change of pace...takes my forearms out of it and nails the medials better in my opinion)

    TRICEPS
    Narrow Bench on Hammer Decline 90, 140 (warmup), 150*6, 150*6 (jury's still out on this exercise)
    Hammer Dip 150 (warmup), 200*10, 220*10
    Elbows Flared Pushdown 100*20
    Overhead Cable Extension 100/80/60*12/10/12 (elbows propped on bench to make it more strict)

    BICEPS
    Drag Curl 45, 70 (warmup), 85*6, 90*6
    DB Curl 30*10, 35*10
    Gironda Perfect Curl 30*20
    Incline hammer 30/25/20*12/9/10
    Last edited by hulkinout; 03-21-2007 at 09:25 PM.

  19. #94
    RRRRIP TEARRR BULGE hulkinout's Avatar
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    Apollon Gym in NJ

    MIDBACK
    Rack Pull 185, 265 (warmup), 335*6, 355*6
    Bent BB Row 95 (warmup), 155*10, 160*8
    T-Row 85*18
    Machine Rear Delt Fly 110*12

    Hammer Incline Bench 140, 180 (warmup), 230*8, 230*10 (too light)
    Machine Bench 190*10, 190*10
    Machine Wide Grip Bench 150*20 (heavier than our Hammer Wide Grip)

    Wide Grip Lat Pulldown 90, 130 (warmup), 160*6, 160*6
    Parallel Grip Assisted Pullup 2 (warmup), 6*10, 6*8 (not sure what the weight corresponds to on this machine)
    Rear Pulldown 100*20
    Undergip BB Row 115/95/75*12/10/12

  20. #95
    RRRRIP TEARRR BULGE hulkinout's Avatar
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    Leg night. Tried a new hack variation I read about and I think I hit on a good hamstring lineup which I'll try to stick to now.

    Lower back felt good on squats, but I'm still going slow in raising the weight again. Hams felt a little tighter than usual on the second set. Wasn't as easy to go ATG.

    Leg Press 360, 540, 720 (warmup), 900*6, 900*7
    Squat 95 (warmup), 165*10, 175*8
    Frog hack squat 90*20 (variation on hack whereby your keep your feet together, toes pointed out, and when you lower, you spread your knees wide...got it off of t-nation)
    Leg Extension 210*12 (no drop today, wanting to preserve knees)

    Lying Leg Curl 60, 75 (warmup), 90*6, 105*6
    SLDL 65 (warmup), 125*10, 135*8
    Hyperextension BW*18
    Sitting Leg Curl 195/150/120*12/10/12

    Sitting Calf Raise 115*20, 115*20

  21. #96
    天龙 McIrish's Avatar
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    Damn, Hulk, those are some awesome rack pulls. And holy crap, you give me hope that someone who was once skeletal can become beastly, keep it up!

    My older bro is *STILL* 6'1, 130, so maybe one day he can pack on some meat, too. Did you just start eating or something at the age of 16?
    25 years old, 5'10''

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  22. #97
    RRRRIP TEARRR BULGE hulkinout's Avatar
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    Wish it was that easy. I started working out at 135 but I had no real goal for a good 5 years or so, though I knew my exercises and what worked what from all the years of reading bodybuilding magazines.

    About ten years later I was 160, but again, no plan or goal. Certainly didn't see myself as bodybuilding material. Then right around 9-11, I had one of those epiphanies where I just said "you only live once" and I started moving toward a conservative bodybuilder look, and I've done pretty well I guess in those six years.

    So, the short answer is no; I didn't just start eating and growing. It took me about twelve years to give myself permission to do something about being skinny and tentative. Don't make that same mistake.

  23. #98
    RRRRIP TEARRR BULGE hulkinout's Avatar
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    DELTS
    Upright Row 65, 105 (warmup), 125*7, 135*6
    Hammer Press 140 (warmup), 200*10, 200*6 (bleah)
    DB Press 45*17
    DB Lateral Raise (holding db's in crook of elbows) 35/30/25*12, 12, 12 (I like this variation much better than using full arm extension; seems to hit the belly of the medial delts better)

    TRICEPS
    Narrow Bench on Flex Machine Press 90, 140 (warmup), 160*8, 180*7 (too easy)
    Hammer Dip 150 (warmup), 230*10, 230*10
    Elbows Flared Pushdown 120*20
    Overhead Cable Extension 110/90/70*12/10/11

    BICEPS
    Drag Curl 50, 70 (warmup), 85*6, 90*6 (messed up poundages, meant to do 90 2x)
    Bisolator Machine Curl 120*12, 140*10
    Spider Curl 40*20
    Incline hammer 35/25/20*12/10/10
    Reverse Curl 30*20

  24. #99
    RRRRIP TEARRR BULGE hulkinout's Avatar
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    Apollon Gym in NJ

    MIDBACK
    Rack Pull 185, 265 (warmup), 355*6, 375*6
    Bent BB Row 95 (warmup), 160*10, 160*8
    T-Row 90*17
    Machine Rear Delt Fly 110/80/60 (heavier than at my regular gym) 10/8/10

    CHEST
    Machine Incline Bench 140, 190 (warmup), 240*10, 260*10 (again too light)
    Machine Bench 210*10, 220*10
    Machine Wide Grip Bench 170*20 (heavier than our Hammer Wide Grip)

    LATS
    Wide Grip Lat Pulldown 90, 130 (warmup), 170*6, 170*6
    Parallel Grip Assisted Pullup 2 (warmup), 7*10, 8*10 (not sure what the weight corresponds to on this machine)
    Rear Pulldown 110*16
    Undergip BB Row 115/95/75*12/12/12
    Hammer Shrug 225*15, 225*15

  25. #100
    RRRRIP TEARRR BULGE hulkinout's Avatar
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    Selling Mom's house. Been packing and moving stuff non-stop since Wednesday, so I'm surprised I had enough stamina to get to the gym last night, but my head needed it. Bodybuilding as therapy. I actually felt as strong as normal and weights went up in most cases, so I was very pleased.

    DELTS
    Upright Row 65, 105 (warmup), 135*8, 140*7
    Hammer Press 140 (warmup), 200*9
    DB Press 45*20
    DB Lateral Raise (holding db's in crook of elbows) 40/30/25*12, 12, 10

    TRICEPS
    Narrow Bench on Decline Hammer 90, 130 (warmup), 160*8, 180*7 (I think I'm going to stick with this variation of the narrow bench for now)
    Hammer Dip 250*9
    Elbows Flared Pushdown 130*20 (too easy)
    Overhead Cable Extension 120/100/80*12/12/12

    BICEPS
    Drag Curl 50, 70 (warmup), 90*7, 90*7
    Bisolator Machine Curl 150*12 (too easy), 170*11
    1-arm Cable Curl 30*20 (too easy)
    Incline hammer 35/25/20*12/12/12
    Reverse Curl 30*20

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