Friday, August 17, 2012
Thur., 8/ 17/ 12, 3 SET LEG DAY
I had a great leg workout yeterday. It was another of my 3 set leg workouts- 2 working sets for quads and 1 working set for hams. The theory is to warm up thoroughly and totally dedicate all my energy and focus into that 1 set, taking it to failure and beyond. It stimulates the muscles to grow, but the low volume prevents overtraining ("stimulate, don't annihalate" -Lee haney.) I did 4 feel sets for squats, 2 feelers for leg press and 2 warmups for leg curls. At the end of the workout I threw in 2 low intensity sets of hyper extensions.
Monday, August 13, 2012
Mon., Aug. 13, 2012, Chest/ Bis
I got a killer pump this morning! The thumb wouldn't touch the shoulder... Pumped! I am again combining theories: low volume and high volume. How do I do that? you ask...I'm not entirely sure, but it basicly fleshed out as doing several "feel sets" and just 1 or 2 total failure sets. Here is what todays workout was:
incline hammer strength: 20-20; 50-12; 70-10; 180-6; 270-6; 360-7; 270-8
incline db press: 70's-8; 80's-8; 90's-8
machine fly: 140-10; 160-10; 180-7
dips: 10, 8,8
alternate db curl: 20's-6; 30's-6; 40's-6; 50's-6; 60's-5
concentration curl: 50's-8,6,5 (back and forth with no rest)
cable curl: 120-12, 11, 9
incline hammer strength: 20-20; 50-12; 70-10; 180-6; 270-6; 360-7; 270-8
incline db press: 70's-8; 80's-8; 90's-8
machine fly: 140-10; 160-10; 180-7
dips: 10, 8,8
alternate db curl: 20's-6; 30's-6; 40's-6; 50's-6; 60's-5
concentration curl: 50's-8,6,5 (back and forth with no rest)
cable curl: 120-12, 11, 9
Friday, August 10, 2012
FRI, AUG 10, 2012, SHOULDERS/ TRIS
Another good workout today. I am getting stronger. And my shoulder (which I hurt pretty bad moving a dresser a year and a half ago) is doing very well, better than the other, ha ha.
I'm really focussed on bringing my delts up this offseason, so my volume is higher than I'm doing for other muscles. Here's todays workout:
seated dumbell press: 20's-15; 35's-10; 50's-8; 65's-8; 80's-8; 70's-8
seated laterals: 20's-10; 30's-10; 40's-6; 30's-12
incline rear laterals: 30's-10; 40's-10; 50's-8,8
hammer strength press(facing the pad): 90-8; 140-8; 190-5,6
alternate dumbell front raise: 20's-8; 30's-8; 40's- 8; 50's-6
seated dumbell shrug: 75's-10; 100's-10, 10,10
skull crushers: 50-15; 70-8; 90-8; 110-9, 6, 6
seated triceps extension: 100-20
I'm really focussed on bringing my delts up this offseason, so my volume is higher than I'm doing for other muscles. Here's todays workout:
seated dumbell press: 20's-15; 35's-10; 50's-8; 65's-8; 80's-8; 70's-8
seated laterals: 20's-10; 30's-10; 40's-6; 30's-12
incline rear laterals: 30's-10; 40's-10; 50's-8,8
hammer strength press(facing the pad): 90-8; 140-8; 190-5,6
alternate dumbell front raise: 20's-8; 30's-8; 40's- 8; 50's-6
seated dumbell shrug: 75's-10; 100's-10, 10,10
skull crushers: 50-15; 70-8; 90-8; 110-9, 6, 6
Tuesday, August 7, 2012
Tue., Aug. 8, 2012, Abs/ Calves/ Back
2 sets bosu crunch
1 set hanging leg raise
6sets calf presses
3sets seated calf
3 sets wide pullups
1 drop set seated row
1 set close pulldown
1 set rows
3 sets behind the neck pulldown
...that's todays workout. A little different. It was a great pump, and not too much volume. I'm trying not to over do the volume. Intensity is the key here. Few sets focussed! I really just went by feel. I knew I would do wide pull ups and rows, everything else was just what I felt like.
1 set hanging leg raise
6sets calf presses
3sets seated calf
3 sets wide pullups
1 drop set seated row
1 set close pulldown
1 set rows
3 sets behind the neck pulldown
...that's todays workout. A little different. It was a great pump, and not too much volume. I'm trying not to over do the volume. Intensity is the key here. Few sets focussed! I really just went by feel. I knew I would do wide pull ups and rows, everything else was just what I felt like.
Sunday, August 5, 2012
SUN, AUG 5, 2012, LEGS
Today I went to the gym with the mind set that I was going to do 3 sets (working sets that is)- 1 set of squats, 1 set of leg presses and 1 set of leg curls all to total muscular failure.
I warmed my legs a little with 5 minutes walking on the treadmill, then a very light set of leg extensions and leg curls with thorough stretching. Then for squats I did 3 warm up sets with 95lb, 135, and 225. Then one very focussed intense set with 315lb for 25 reps and a fail. Next for leg presses I did 1 feel set with 540lb and one very focussed failure set of 860lb for 9 reps. And I finished up with leg curls one feel set with 75lb and one failure set with 120lb for 12reps plus 2 rest pause sets of 2 reps.
It was a killer pump! My heart rate was through the roof. After the squats I could not see straight for about 5 minutes.
I warmed my legs a little with 5 minutes walking on the treadmill, then a very light set of leg extensions and leg curls with thorough stretching. Then for squats I did 3 warm up sets with 95lb, 135, and 225. Then one very focussed intense set with 315lb for 25 reps and a fail. Next for leg presses I did 1 feel set with 540lb and one very focussed failure set of 860lb for 9 reps. And I finished up with leg curls one feel set with 75lb and one failure set with 120lb for 12reps plus 2 rest pause sets of 2 reps.
Saturday, August 4, 2012
SAT., AUG. 4, 2012, Rest!?
The last couple days have been a little extra off time. My wife and I just had our second son on thursday. So I have not trained at all since Tuesday, because Wednesday was a scheduled rest day. My wife's water broke at 3:55am on Thursday. My immediate response was, "Do I have time to cook some chicken?"...Ha Haa!...Just barely. We left at 5am, with cooling chicken and a cooler full of sweet potatoes, oatmeal and apples; and had the baby at the hospital (a one hour drive from my house) at 6:43am... a little close.
We had 2 nights in the hospital. I got the fold out chair as I would not want to leave my wife by herself at the hospital. I still got more sleep than she did. She is a champ though. They just let us come home late this morning, so sleep and adjusting a nursing schedule is what's up today. Either tomorrow or Moday I will pick up training. I kept my calories up and ate plenty of good food, though I also ate some junk in between.
We had 2 nights in the hospital. I got the fold out chair as I would not want to leave my wife by herself at the hospital. I still got more sleep than she did. She is a champ though. They just let us come home late this morning, so sleep and adjusting a nursing schedule is what's up today. Either tomorrow or Moday I will pick up training. I kept my calories up and ate plenty of good food, though I also ate some junk in between.
Tuesday, July 31, 2012
TUE, JULY 31, 2012, Back/ Calves/ Abs
In light of my great lat spazzum yesterday, my back workout was considerably lighter, less intense and shorter than last weeks.
I started off with abs to warm everything up good- just 3 sets of bosu ball crunches.
Then, prioritizing my weakness, I hit my calves hard with 9 sets of calf presses (on the leg press.) Then I did seated calf raises just 4 sets of 15 with 90 pounds (my quads are still to sore to put a bunch of weight on them.)
Finally I came to back. Not wanting to "re-spazz", I took it slow, just focussing on stretching and squeezing the muscle:
6 sets of behind the neck pulldowns
3 sets of T-bar rows
3 sets of barbell rows
3 sets of double D pulldowns
No extreme weights, all sets of 8-12.
I started off with abs to warm everything up good- just 3 sets of bosu ball crunches.
Then, prioritizing my weakness, I hit my calves hard with 9 sets of calf presses (on the leg press.) Then I did seated calf raises just 4 sets of 15 with 90 pounds (my quads are still to sore to put a bunch of weight on them.)
Finally I came to back. Not wanting to "re-spazz", I took it slow, just focussing on stretching and squeezing the muscle:
6 sets of behind the neck pulldowns
3 sets of T-bar rows
3 sets of barbell rows
3 sets of double D pulldowns
No extreme weights, all sets of 8-12.
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