Wed., Oct. 31, 2012, Arms

Arm day! It was a good workout. I didn't do a crazy amount of volume, I just focussed on feeling the muscle and getting a great pump. I did:
6 super-sets of curls and rope pushdowns;
2 super-sets of hammer curls and lying triceps extensions
2 super-sets of preacher curls and seated 1-arm extensions
2 super-sets of cable curls and 1 arm under-grip pushdowns

TUE., 10/30/12, BACK/ CALVES

Great workout today! I started with my back, and did calves last, for a change. Here's what it looked like:

row: 45-30; 95-12; 135-10; 185-8; 225-6; 275-8 + 2 drops
Free Motion pulldowns: 150-12; 170-9,8
seated row: 180-?, 8
deadlift (just feeling it): 135-10; 225-8; 315-6; 405-6
calf presses:90; 180; 270; 360; 450; 520; 590; 660-(I did not keep track of reps, most sets around 15)
seated calf raise: 90-12; 140-12; 190-10 + 2 drops

10/19/2012, Chest

Well, I'm done with the super-set, chest-back, split. Today I start a new split: Mon-chest; tue-back, calves; wed-arms; thur-legs; fri-shoulders, calves; off sat and sun. Today's workout was great:
Incline db press: 20's-15; 35's-10; 50's-10; 65's-10; 80's-10; 90's-10; 100's-10
flat db press: 55's-10; 70's-10; 85's-9
incline hammer press: 90-10; 180-10; 270-6
dips: 10; 8; 8 + 1-set machine fly: 180-?

This video is only the last feel set. I meant to get this one and the work set, but my battery died..sorry.

Fri., Oct. 26, 2012, Calves/ Shoulders

I got a good pump this morning. I started with abs, then did calves (really focussing on my week point) and finished with shoulders. I'm still being really cautious with my neck, so not too heavy or intense on the shoulders. I did make one a critical mistake this morning: I started with seated calf raises. The weight resting on my INCREDIBLY SORE QUADS was pretty painful (yes yesterday's leg workout was highly effective.) So I didn't go crazy on them, just did a few good squeezing sets and went on to the press.

bosu crunch: 20, 20, 20
seated calf raise: 25-20; 50-?; 90-15; 140-10; 190-10
calf press: 450-15, ?, 10
lateral raise: 5's-?; 15's-10; 25's-10; 35's-11
incline rear laterals: 30's-15; 40's-10,8
hammer strength shoulder press: 90-20; 140-15; 190-10
seated shrugs: 50's-20; 60's-15; 70's-10

10/ 25/ 12, Thursday/ Legday

I still did not want to put a bunch of weight on my neck(though it is feeling much better.) So today I went to the gym with the idea of constant tension in mind and also not resting long between sets, so as to not be able to use the same weights. If you have been following me long you know that my base squat strenght is so I can squat 365lb for 20 reps or more when properly warmed up. Today I stretched throroughly and then began my leg work with squats:

*The key notes for this workout are that I used a more narrow stance for squats than usual; I used the Constant Tension Technique (which is keeping the muscle tensed throughout the intire range of motion and never stopping or pausing); and also I only allowed about a minute between sets (which I usually do a bit more on leg day.)

Squat: 45-20 ; 95-12; 135-12; 225-12; 315-20 (I think)
leg press: 450-12; 630-10; 840-6
leg curl: 60-12; 90-12; 120-6
1-leg reverse lunges: 50's-6, 10
leg extension: 120-18
....and they were so tight it was stupid, and I struggled not to throw up.... Yeah Buddy!

Wed., Oct. 24, 2012, Rest

Today is a scheduled rest day. I decided to do some light weight work, to help recover the muscles. I just did some abs, light stretching and three exercises for chest and back with half the weight that I usally use.
To give you a diet update, this is what I ate yesterday:

meal #1-  5oz chicken breast; 1c oatmeal; apple
post workout:  50g whey protein
meal #2- 5oz chicken breast; sweet potato
meal #3-  5oz chicken breast; sweet potato
meal #4-  5oz chicken breast; 1c oatmeal
meal #5-  6oz chicken breast with bbq sauce; baked potato fries; broccoli with cheese

Tue., Oct. 23, 2012, Arms

I got a great pump this morning. I'm still not using crazy weights yet, but the intesity is cranked- the pump is awesome! I 've been taking 1-3g L-arginine before my workouts, and this has increased the pump I feel. I started with calves, always prioritizing my weak points. here's what the workout looked like:

seated calf raise: 25-?; 50-?; 90-15; 140-15; 190-10,10

calf press: 450-12, 15, 13

alternating dumbell curl: 10's-20; 15's-?; 20's-20; 30's-15; 50's-10
superset with rope pushdowns: 50-25; 70-15; 90-20; 110-15; 130-11

concentration curl: 35-9,5,5

lying 1 arm dumbell extension: 35-12,8,6

cable curl: 100-20,?,?
superset with under hand 1 arm pushdown: 60-??? awesome pump!