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  1. #1
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    The Log

    Chest Day
    Incline DB's
    85's x 24
    100's x 18
    120's x 12-13 x 2

    Flats DB's
    120's x 10 x 2
    100's x 14-16 x 2

    OH DB press
    70's x 16
    80's x 12
    90's x 8 x 2

    Shrugs
    80's x 20
    100's x 12-16 x 3


    Hey Bill hows your training going bro?

  2. #2
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    Back & Traps

    Pullups supersetted w/ low pulls

    Pull ups
    3 x 25 x NW
    1 x 18 x NW
    1 X 12 x NW

    Low pulls
    5 x 10-14 reps

    Shrugs
    100's x failure 22?
    120's x 10-14 x 3

    Overall great workout a little bit off on pullups due to shoulder problem.

  3. #3
    天龙 McIrish's Avatar
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    You incline pressed 120's twelve times? How much do you weigh? That's a fairly impressive feat. Also, you did three sets of 25 pull-ups? I'll bite - what are your stats?
    25 years old, 5'10''

    Back in the States to get hayooooge!

    Health goals
    - Weigh a healthy and active 170-180, healthy mind and body
    - Dunk a basketball (hey a man can have big dreams huh)
    - Swim 2-3x/week and become a better swimmer

  4. #4
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    Hey McIrish

    Just need a place to keep track of the details. Thanks for the kind words.
    I'm stronger than some weaker than others, but we all share a common goal.
    I weigh around 235 right now near 6'. I can't do any lower body training right now as I had my knee repaired recently.
    Was doing power training now I am switching my training more towards hypertrophy.
    Pullups have always been easy for me, I wish it had been pressing though an800lb bench would be more productive speaking from a markable perspective.

    Stay Strong!

  5. #5
    Iron4Life
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    Welcome aboard Blackcat.. and nice WOs..

    3 sets of 25 @ 235 BW... that's awesome... I personnally have never seen someone over 220 do that many reps..

    Interesting your DB numbers... you seem to be stronger doing inclines then flat BPs??

  6. #6
    Senior Member bill's Avatar
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    Blackcat strong as always I see. Glad your here! I've slacked a bit, but going to take things up a notch soon.
    Remember, to get big, you have to get strong. The two are interconnected. Lift heavy, work hard, and size will come. Like night follows day. It works. Arnold
    Do work son. Big Black (Rob and Big)

  7. #7
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    Thanks Bearwolf, I just did the movement for inclines explosively and the flats were more concentrated contractions. I'm also more of a delt bencher which also attributes to the close weights between the two lifts.
    Arm day
    CGB
    warmups
    275 x 10
    315 x 6
    335 x 5
    295 x 7

    tri machine
    3plts x 10-14 x 3

    Preacher curls
    105 x 14
    130 x 5-6 x 3

    seated curls
    65's x 6-8 x 2
    55's x 10

    SS w/ rope work for outer head
    3 sets

    time to eat off to micky D's for a few big mac's lol

  8. #8
    Senior Member dblockspky's Avatar
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    damn your a beast lol. good workouts. check out my journal while your munchin on some cheeseburgers

  9. #9
    Senior Member bill's Avatar
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    Oh I see those Cg BP climbing up!
    Remember, to get big, you have to get strong. The two are interconnected. Lift heavy, work hard, and size will come. Like night follows day. It works. Arnold
    Do work son. Big Black (Rob and Big)

  10. #10
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    Hey Bill everythings up. that alway puts a big asred grin on our faces.
    dblock thanks bro.
    Chest & shoulder
    Flats DB
    85's warmups
    105's x 18
    125's x 10 x 2
    130's x 8

    inclines
    115's x 10-12 x 3
    125's x 7

    seated O H press
    70's x 20+
    80's x 14-18 x 3

    Have to go more reps on db presses as my shoulder acts up w/ heavier on weights this movement.

  11. #11
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    back & traps
    chinups
    24 warmups
    22 w/45lbs
    18 w/45
    14 w/45
    25 nw
    v-bar pull downs
    180 x 12
    200 x 10-12 x 3
    traps
    90's x 16
    105's x 12
    115's x 8-9 x 2
    Felt no pull in rear delt tonight hope it stays that way. started to train chins for the competition.

  12. #12
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    Arm Day
    rolling DB extentions
    50"s x failure
    60's x 16
    65's x 14 x 2

    seated curls
    50's x failure
    60's x 12
    70's x 5-6 x 2

    Tri machine
    3 plts+5 x 12-16 x 3

    preacher curls
    3sets

    Did pull/chin ups at the start
    Warmup 48 reps waited appox 5min
    then 90lbs x 1
    140 x 1
    155-miss 3" from bar
    BW 237 today

  13. #13
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    Chest Day
    Flats
    85's warmups
    105's x 14
    125's x 10 x 3

    Inclines
    95's x 14
    105's x 12
    115's x 10 x 2

    Shoulder presses
    75's x failure
    85's x 10
    95's x 8
    85's x 13

  14. #14
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    Back & Traps
    pullups
    47 NW
    15-18 w/45lbs x 2
    24 Nw

    b o rows
    110's x 10-12 x 4

    Shrugs
    105's x 12-16 x 4

  15. #15
    Senior Member
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    Arms
    CGB
    275 x 10
    295 x 6
    315 x 6
    340 x 4

    tri machine
    3plts
    different grips 2 sets ea grip 12-14

    seated DB curls
    55's x 14
    65's x 8 x 2
    55's x 12

    Standing DB curls
    80's x 6

  16. #16
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    Chest

    Flats
    warmups
    90's x 14
    110's x 12
    125's x 10 x 2
    110's x 16

    Inclines
    90's x failure x 4sets did them wide and slow

    seated O H DB press
    75"s x 16
    90's x 12
    105 x 5 PR
    85's x 20

  17. #17
    Senior Member bill's Avatar
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    Strong lifts as usual.
    Remember, to get big, you have to get strong. The two are interconnected. Lift heavy, work hard, and size will come. Like night follows day. It works. Arnold
    Do work son. Big Black (Rob and Big)

  18. #18
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    Thanks Bill just trying to work around a nagging shoulder pain now. I did bottom out my leg press machine today but leg is very weak at the bottom.Promissing

    Back & traps
    pullups
    5 x 15 reps nw
    SS a few sets of B O Rows
    B O R
    225 x 14
    255 x 14
    275 x 12
    245 x 15
    Traps
    90's x alot
    105's x 16
    125's x 10 focused on contracting w pause.

    Delt really hampered tonights workout esp pullups.
    I'm not taking anything right now just good eats maybe some ce2 w no2 in a month w/ protein for another bulking phase.
    Stay Strong!

  19. #19
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    Arm Day
    CGB
    warmups
    275 x 10
    315 x 8
    340 x 4
    315 x 6
    295 x 8
    275 till failure slow and squeezed

    Preacher curls
    5 sets moderate weight

    SS w/tri downs for outer head 3 sets
    Waist is getting smaller but weight is the same who cant like something like that made my week.
    Well time to

  20. #20
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    Trained calves abs & forearms today. I have probably trained calves less than a hundred times in all my years of training. Well I bought a new machine that feels great easy to activate the muscle group. This has always been a problem my guess is piss poor muscle attachments. Will start training them hard in about a month this should give them some time to build a base.
    Got a black Lab about a week ago like having a baby again he just turned 8 weeks old. Cant believe how much he has grown in only a week (scary food bill).
    now off to grill some food.

  21. #21
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    Chest & Traps
    just maintainance work
    inclines w/ flats 9 sets ttl
    shrugs 4 sets
    busy freakin day diet suffered a bit. can't wait to sleep.

  22. #22
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    Back & calves
    nursing shoulder did 7 sets of chest supportive rows with DB's
    6 sets for calves

    Shoulder is slowly getting better just need to work around it a little better.

    I hate these workouts right now.

    More weight

  23. #23
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    dbl post
    Last edited by Blackcat; 08-01-2006 at 09:17 PM.

  24. #24
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    Arms
    CGB
    225 reps
    275 * 10
    305 * 6
    335 * 4 x 2
    295 * 10

    rope work for outer head
    3 sets

    decline DB curls
    60's * 12
    65's * 10 * 2
    55's * 14

    Will train calves later w/ abs.

  25. #25
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    Well the DL comp has inspired me to try them again its been a while since I have last deadlifted. Felt it best to wrap my bad knee but afterwards it feels fine, good sign. Felt no adverse effects on my shoulder unless when griping the bar I try to slide my hand out wider.ouch!

    For those of you enter the comp I recommend gloves for the high reps saves your hands big time. Well here's my first day back at deads.

    5 min cardio
    reps w bar
    135 x 10
    225 x 10
    315 x 25 did 15 rested 20sec then banged out another 10 pretty easy.
    365 x 14 just stopped. the 315 was more cardio training than strength.
    Just trying to get some rep work in since its been so long.
    BO Rows
    225 x 2 x 12-14
    245 x 2 x 10-12
    265 x 10
    I guess all the bent over rows helped maintain most of my dl strength, more weight will be the determining factor.
    Stay Strong!

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