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Past my Prime? Journal
- Thread starter crawfBigG
- Start date
crawfBigG
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thank you, thanks for dropping in
30 min. HIIT fasted cardio this morning. Weight: 210.6. Pinned 300 Eq, 300 Test E. Well my workout last night didn't go too bad. Came home after, iced shoulder, took muscle relaxer and aleve before bed, and today it doesn't feel that bad at all! Will head back to the gym shortly for some legs. I wouldn't say I'm ready to go full bore yet but it's healing, YES!!!! This is good news, good for my mindset too. So here's what I did:
Flat DB Press 30s x 15, 45s x 12, 60s x 12, 70s x 10, 80s x 10, 90s x 6 pause 2, pec felt funny on bad shoulder during this one cut it short
Nautilus Shoulder Press 4 sets, pyramid up, reps: 20, 20, 18, last set was 170 x 12 pause then 4 more
Nautilus Bent Row Machine 1 plate x 15, 2 plates x 15, 3 plates x 15, 4 plates x 13, 5 plates x 10 drop 3 x 10 drop 1 x 10
Superset Lying Kettlebell Tri Extensions with DB Curls 3 sets, pyramid up, 12-20 rep ranges
Superset Rope Pressdowns and Cable Curls 3 sets, pyramid up, 12-25 rep ranges
crawfBigG
Registered
So busy at work.... but I am taking a minute to update. Shoulder is definitely on the mend, two days of workouts in a row and it's not too bad. It's still nagging just a bit but nothing like it was. So with that in mind I felt inspired to get more on the ball. I want to clean up the bloat I have created over this lean bulk. I can't say that I have gained a ton of muscle over this run, it's just been one thing after another it seems, excuses, excuses, I know. I'm just saying, I'm not seeing much, strength hasn't improved that much either. It's not the gear's fault, it's not Dave's fault, it's my fault, but I'm not down on myself about it. Injuries and pain have a way of busting up progress, it is what it is, this part of the run didn't go like I wanted it too, so be it. Well now that I am finally healing up I'm going to tighten up the diet by shaving off some carbs, reimplement some GH agents (peps mostly but I do have some GH left over as well), gear change up start April 1, staying on the cardio, and hopefully increased intensity in training if I can stay feeling good. So lean bulk over for now, tighten up what I have and try to keep weight steady moving forward. I ordered new protein powder today, one with less carbs in it. I was using Syntha 6, went to ON Gold Standard. Reduce carbs in meals starting after next grocery trip. I also ordered some Ipam / CJC No DAC Blend today. Rant over...
30 min. fasted HIIT cardio this morning. Weight: 212.2. My workout yesterday:
Leg Extensions 4 sets, pyramid up, reps: 20,20,15,12
Leg Press 5 sets, pyramid up, reps: 20,20,20,20,rest pause to 20
Dead Stop in the Hole Hack Squats 3 sets of 12 light and explosive
Dead Stop Smith SLDLs 135 x 12, 225 x 10, 275 x 6, 315 x 8
Lying Leg Curls 3 sets, pyramid up, reps: 20,15,10 drop 10 drop 5
Seated Calf 2 rest pause sets to 50 reps
30 min. fasted HIIT cardio this morning. Weight: 212.2. My workout yesterday:
Leg Extensions 4 sets, pyramid up, reps: 20,20,15,12
Leg Press 5 sets, pyramid up, reps: 20,20,20,20,rest pause to 20
Dead Stop in the Hole Hack Squats 3 sets of 12 light and explosive
Dead Stop Smith SLDLs 135 x 12, 225 x 10, 275 x 6, 315 x 8
Lying Leg Curls 3 sets, pyramid up, reps: 20,15,10 drop 10 drop 5
Seated Calf 2 rest pause sets to 50 reps
crawfBigG
Registered
No weights last night. 30 min. fasted HIIT cardio this morning. Weight: 211.6. Plan to workout tonight, upper body. I joined the gym where my wife goes and have been working out with her some lately, or should I say been making her do my workout with me. It has been fun, will probably train together tonight and Sunday. That's all I got for now.
crawfBigG
Registered
Good Morning. About to go do my cardio which will be the usual.....wait for it....30 min. fasted HIIT cardio. Weight: 210.6. Got in another 3/4 intensity, broke down older guy workouts last night....
Incline Nautilus Chest - 3 sets, pyramid up, reps: 20, 20, 16
Flat Flyes - 3 sets, pyramid up, reps: 15, 12, 10
Smith Military Press - 4 sets, pyramid up, reps: 20, 20, 20, 16
Side Delt Raises - 3 sets, pyramid up, reps: 15, 15, 10 drop 12
Assisted Pull Ups - 3 sets, reps: 12, 10, 8
Nautilus Pull Over - 3 sets, pyramid up, reps: 15, 12, 12
Overhead Rope Ext. - 3 sets, pyramid up, reps: 25, 20, 20
Rvs. Grip Pressdowns - 3 sets, pyramid up, reps: 15, 12, 11
DB Curls - 3 sets, pyramid up, reps: 15, 14, 11
Rope Hammer Curls - 3 sets, pyramid up, reps: 20, 15, 15
Have a good Saturday fellas!
Incline Nautilus Chest - 3 sets, pyramid up, reps: 20, 20, 16
Flat Flyes - 3 sets, pyramid up, reps: 15, 12, 10
Smith Military Press - 4 sets, pyramid up, reps: 20, 20, 20, 16
Side Delt Raises - 3 sets, pyramid up, reps: 15, 15, 10 drop 12
Assisted Pull Ups - 3 sets, reps: 12, 10, 8
Nautilus Pull Over - 3 sets, pyramid up, reps: 15, 12, 12
Overhead Rope Ext. - 3 sets, pyramid up, reps: 25, 20, 20
Rvs. Grip Pressdowns - 3 sets, pyramid up, reps: 15, 12, 11
DB Curls - 3 sets, pyramid up, reps: 15, 14, 11
Rope Hammer Curls - 3 sets, pyramid up, reps: 20, 15, 15
Have a good Saturday fellas!
Fasted cardio makes me vomit
Your Mother Sucks Cocks In Hell
============================
[Disclaimer] All words, & content posted are nothing more than a skit, a role, a spoof, & a joke;
I do not condone any illegal activities.
Your Mother Sucks Cocks In Hell
============================
[Disclaimer] All words, & content posted are nothing more than a skit, a role, a spoof, & a joke;
I do not condone any illegal activities.
crawfBigG
Registered
That's the first I've heard someone say that, why do you think it causes that?
Weight: 210.6 Pin 300 Test E, 300 Eq, and started the CJC 1295 no DAC/Ipam Blend 100mcg upon rising, 100mcg mid day. Workout today:
Hanging Leg Raises 4 sets of 20
Back Extensions 4 sets of 20
One Leg Leg Press 4 sets of 15
Bulgarian Split Squats 3 sets pyramid up, reps: 15, 15, 14
Seated Leg Curls pyramid up, reps: 20, 15, 15
30 min. Cardio post
Went to the grocery today, got some foods to help me lower carbs a bit, carbmaster yogurt, more greens, gonna wait and see what Dave has in mind and will post new diet when completely implemented. Also will start new gearz on Wednesday.
crawfBigG
Registered
Weigh-in: 209.4. Close to zero carbs in final meal last night, which in turn should make morning fasted cardio more effective. 30 min. HIIT this morning and it felt rougher for sure, I'll get used to it. Haven't heard back from Dave yet about diet, if he doesn't throw one at me I'll just continue with my plan. 15mg Nolva, 125 mcg T4 and 100 mcg CJC NoDac/Ipam blend this morning. No weights tonight.
crawfBigG
Registered
Weigh-in: 209.4. 30 min. HIIT this morning. 1mg Adex, 125 mcg T4, 250iu HCG and 100 mcg CJC NoDac/Ipam blend this morning. Upper body tonight.
crawfBigG
Registered
Weigh-in: 210.6. 30 min. fasted HIIT this morning. 15mg Nolva, 125 mcg T4, and 100 mcg CJC NoDac/Ipam blend this morning. Pin second pep dose, 200 NPP, and about 133 Test E tonight. Upper body last night:
Kept things really light, shoulder was achy walking in the door so...
Lying Leg Curls - 3 light sets to 10, hammy is feeling a bit beat up so I just pumped some blood in there and stretched
Nautilus Lat Pulldown - this machine rocks, targets well - 4 sets, pyramid up, reps: 20,18,15,12
One Arm DB Rows - tight controlled form on these - 55 x 10, 65 x 10, 75 x 10, 85 x rest pause to 10
Seated DB Curls - 4 sets, pyramid up, reps: 15,15,15,12
Nautilus Bicep - 3 sets, pyramid up, reps: 20,16, 15
Rope Pressdowns - 3 sets, pyramid up, reps: 25, 20, 15
One Arm DB OH Ext. - 3 sets, pyramid up, reps: 20,18,15
Bench Press - 4 sets of 10 with 95 (my new max)
Superset Rear Delt and Side Delt Raises - 4 sets 12-20 rep ranges
Kept things really light, shoulder was achy walking in the door so...
Lying Leg Curls - 3 light sets to 10, hammy is feeling a bit beat up so I just pumped some blood in there and stretched
Nautilus Lat Pulldown - this machine rocks, targets well - 4 sets, pyramid up, reps: 20,18,15,12
One Arm DB Rows - tight controlled form on these - 55 x 10, 65 x 10, 75 x 10, 85 x rest pause to 10
Seated DB Curls - 4 sets, pyramid up, reps: 15,15,15,12
Nautilus Bicep - 3 sets, pyramid up, reps: 20,16, 15
Rope Pressdowns - 3 sets, pyramid up, reps: 25, 20, 15
One Arm DB OH Ext. - 3 sets, pyramid up, reps: 20,18,15
Bench Press - 4 sets of 10 with 95 (my new max)
Superset Rear Delt and Side Delt Raises - 4 sets 12-20 rep ranges
crawfBigG
Registered
Weigh-in: 210.6. 30 min. fasted HIIT this morning. 15mg Nolva, 125 mcg T4, 20mg Tada, and 100 mcg CJC NoDac/Ipam blend also this morning. Lower body tonight. I'm thinking I'll take some pics soon, fat or not, it will give me a foundation from which to compare as I try to shed fat.
crawfBigG
Registered
Did not make it to the gym last night, my ass was grass after a horrendous week at work and just flat out tired as hell, I just rested, ate a ton of protein and got up and hit it today. Went pretty well, my shoulder issue still lingering but improving some too. My good one is hurting like hell the last couple day WTF.... whatever it's just how it is with me I suppose I am an injury prone person I guess. Hasn't put a stop to anything yet though.....
Lying Leg Curls - 4 sets of 12, pyramid up
Deadlifts - 135x8, 185x6, 225x5, 275x5, 315x5
Squatting Pull Throughs - 4 sets of 10, pyramid up
Back Extensions - 1 sec pause at top - bw x 8, 25 x 8, 35 x 8, 45 x 8
Split Squats front leg elevated - 4 sets of 8 each leg, pyramid up
Rolling Planks - 3 sets of 8 each side
Single Leg Glute Bridge - 2 sets of 12 each leg
Normal Glute Bridge - 2 sets of 12
Hip Adduction Macine - 2 sets of 12
30 min. cardio post
Weigh-in today: 210. Pinned 200 NPP, 133 Test E, 50mg Anavar pre workout, and put down 2 peptide shots already too, 1mg Adex also, and I forgot to mention I pinned my HCG yesterday... Have a GOOD Friday!
Lying Leg Curls - 4 sets of 12, pyramid up
Deadlifts - 135x8, 185x6, 225x5, 275x5, 315x5
Squatting Pull Throughs - 4 sets of 10, pyramid up
Back Extensions - 1 sec pause at top - bw x 8, 25 x 8, 35 x 8, 45 x 8
Split Squats front leg elevated - 4 sets of 8 each leg, pyramid up
Rolling Planks - 3 sets of 8 each side
Single Leg Glute Bridge - 2 sets of 12 each leg
Normal Glute Bridge - 2 sets of 12
Hip Adduction Macine - 2 sets of 12
30 min. cardio post
Weigh-in today: 210. Pinned 200 NPP, 133 Test E, 50mg Anavar pre workout, and put down 2 peptide shots already too, 1mg Adex also, and I forgot to mention I pinned my HCG yesterday... Have a GOOD Friday!
crawfBigG
Registered
Weigh-in: 210.8. Sat. 30 min. fasted HIIT cardio. Yesterday Upper Body and post Cardio. 30 min. fasted HIIT cardio this morning. Yesterday's workout:
Slight Decline DBs - 40s x 12, 60s x 12
Bench Press - 4 sets of 10 with 135
Superset LTEs with Barbell Curls 3 sec neg - 4 sets, pyramid up, rep ranges 8-12
Wide Pulldowns - 4 sets, pyramid up, rep ranges 10-15
Superset Cable Crossovers with Face Pulls - 4 sets, pyramid up, rep ranges 15-20
Bradfords +1 - bar x 12, 65 x 12, 85 x 10
6 way shoulder complex - 1 set
30 min. Cardio post
Nothing big to report, just trying to continue healing and get the diet headed in the right direction.
Slight Decline DBs - 40s x 12, 60s x 12
Bench Press - 4 sets of 10 with 135
Superset LTEs with Barbell Curls 3 sec neg - 4 sets, pyramid up, rep ranges 8-12
Wide Pulldowns - 4 sets, pyramid up, rep ranges 10-15
Superset Cable Crossovers with Face Pulls - 4 sets, pyramid up, rep ranges 15-20
Bradfords +1 - bar x 12, 65 x 12, 85 x 10
6 way shoulder complex - 1 set
30 min. Cardio post
Nothing big to report, just trying to continue healing and get the diet headed in the right direction.
crawfBigG
Registered
No weights last night. Also last night Pinned 200 NPP, 133 Test E. This morning 15mg Nolva, 125 mcg T4, 250 HCG, and 100 mcg CJC NoDac/Ipam. Also 30 min. fasted HIIT cardio. Weigh-in: 210.8. Lower body tonight.
crawfBigG
Registered
What's up.... weigh-in: 211. 30 min. fasted cardio each of the last two mornings. Also 2 workouts under my belt since last posting. Pinned 200 NPP, 133 Test E yesterday, also 50mg Anavar pre workout both days. Still following the ai and peptide schedule. Workouts were pretty decent intensity. My little injuries are coming around some. My whole right side though is just a mess. I have muscles just not really working right. I don't know if it's nerve damage or what but my lat, shoulder, pec, tricep and bicep on my right side just do not work like the left. They are becoming underdeveloped and smaller, it is visible. I have had some nerve issues on that side in the past, not much you can do about that. I am thinking of going to see a new ART chiro doc. I have tried a couple around here, there aren't that many certified ones close to me. Anyway I haven't really been satisfied with the first two I may call the other one today and see when I can get in. Maybe they can get some of that stuff working better for me.
Lower body - Tuesday
Hip Abduction - 2 sets of 12
Single Leg RDLs - 2 sets of 8
Supermans - 2 sets of 12
Glute Ham Raises - 4 sets of 8
Speed Squats - 2 sets of 8 - bar, 135 x 6, 185 x 6, 205 x 2 x 4 sets, 215 x 2 x 8 sets
Paused in Hole (1 sec hold) Leg Press 1 pps x 30, 25, 20
Serrano Split Squats - 3 sets of 8 each leg
DB SLDLs 4 sets of 8
Superset Side Bends and Bird Dogs 3 sets of 15 reps on each
Upper Body - Wednesday
Rotator Cuff Band work - 4 sets vary grip
Rear Delts thumbs out light 2 sets
Scap Push Ups 2 sets
Slight Decline DB Press - couple warm ups, then 3 sets of 10 with 70s pause in hole on every other rep
Close Grip Bench - this was going to be interesting, I haven't even tried bench or close grips since it really aggravates my shoulder, or it was before, it felt strange but overall it went ok I guess, time will tell... anyway let's see - 95 x 8 x 2 sets, 135 x 5 x 2 sets, 155 x 5, 165 x 5, 175 x 3, 180 x 3, 155 x 5 x 2 sets
Barbell Ext. to Nose - 4 sets of 6 with 95
Meadows Rows - 1/25 x 10, 2/25s x 10, 3/25s x 8 x 2 sets - felt weak on this, esp. my right side
6 ways superset with Barbell Shrugs - 3 sets, 6s on the 6 ways, 12s on the shrugs with pauses at top of rep
was supposed to do some barbell curls after this but I missed it on my printout I had at the gym with me..... oh well.... good workout anyway
Lower body - Tuesday
Hip Abduction - 2 sets of 12
Single Leg RDLs - 2 sets of 8
Supermans - 2 sets of 12
Glute Ham Raises - 4 sets of 8
Speed Squats - 2 sets of 8 - bar, 135 x 6, 185 x 6, 205 x 2 x 4 sets, 215 x 2 x 8 sets
Paused in Hole (1 sec hold) Leg Press 1 pps x 30, 25, 20
Serrano Split Squats - 3 sets of 8 each leg
DB SLDLs 4 sets of 8
Superset Side Bends and Bird Dogs 3 sets of 15 reps on each
Upper Body - Wednesday
Rotator Cuff Band work - 4 sets vary grip
Rear Delts thumbs out light 2 sets
Scap Push Ups 2 sets
Slight Decline DB Press - couple warm ups, then 3 sets of 10 with 70s pause in hole on every other rep
Close Grip Bench - this was going to be interesting, I haven't even tried bench or close grips since it really aggravates my shoulder, or it was before, it felt strange but overall it went ok I guess, time will tell... anyway let's see - 95 x 8 x 2 sets, 135 x 5 x 2 sets, 155 x 5, 165 x 5, 175 x 3, 180 x 3, 155 x 5 x 2 sets
Barbell Ext. to Nose - 4 sets of 6 with 95
Meadows Rows - 1/25 x 10, 2/25s x 10, 3/25s x 8 x 2 sets - felt weak on this, esp. my right side
6 ways superset with Barbell Shrugs - 3 sets, 6s on the 6 ways, 12s on the shrugs with pauses at top of rep
was supposed to do some barbell curls after this but I missed it on my printout I had at the gym with me..... oh well.... good workout anyway
dirtwarrior
Registered
keep at it broWell I don't know if I ever had a prime when it comes to the iron game. I haven't accomplished anything of note in it other than personal bests. The fact is I'm addicted to weightlifting. Despite injuries and setbacks, and now starting to creep up there in age I just can't picture myself ever NOT working out. I like running a journal because it adds a bit of motivation, you sometimes get some good tips from members, and it's a great place to be able to look back at what you've been doing nutritionally and in the gym. I have been running one in the RXMuscle forums but that forum is dying here lately and it's time to move imo. I've been frequenting this forum for a few months now and like it a lot. So for now I'm bringing my shit here and setting up shop... lol.
So I say past my prime because since I have turned 40, this shit is a challenge more than ever before. My joints hurt, I get jacked up way more often than in my younger days, and just flat out the whole ordeal is just plain harder. I am sure there are plenty of people genetically better than me that can still go full bore with no problems after 40.... well I ain't one of them. But you know what, that's fine. My goal is simply to try my damnedest to improve from where I am now.... be it strength, body composition, whatever, and if I get on a really good roll maybe I'll do a comp of some sort before it's all over with...
Being over the hill just makes it an even bigger challenge. Hell last night I tweaked my hammy pretty bad doing sumo deadlifts. Jacked up again. I have been riddled with biceps tendonitis in both shoulders for the past 10-12 weeks, limiting my upper body training quite a bit, hell, a LOT! I ain't looking for a sob story. I am just saying, this is where I am at as I start this journal. Now that I'm done bitching about being old I wanna say that advice, tips, and critique are always welcome here. I am 43 and still learning all the time, so fire away.
My training lately is pretty much based on the conjugate method of which I have done quite a bit of research from Westside and EliteFTS. I have never been a powerlifter. I am not necessarily trying to be one. I just find myself very interested in this type of routine and want to try it. I have tried to follow it a couple other times in the past couple of years. Everytime I get into it, this time no exception, I get tendonitis really bad and get jacked up with some sort of injury, lol....nevertheless I am going to continue trying to follow it. Another thing is I am in a commercial gym, there is no power rack, no GHR, no Rvs. Hyper, etc., etc. Basically anything a powerlifter needs is not at my gym. So my dumbass journey will continue along this dumb path and we'll see where we end up....
crawfBigG
Registered
Thanks!
Weight: 211.2. Friday 30 min. fasted morning, legs that night, Sat. 30 min. fasted morning, Sun. 30 min. fasted morning, upper body that afternoon. Pinned 200 NPP, 133 Test E Friday and will today. Continuing with the peps and ai dosing. Anavar still at 50mg preWorkout. Loosened the reigns on the diet some on Saturday but have been pretty gold besides that. Going to see a new chiro/massage/ART place today after work. My shoulder is so in need of some work, I can't wait!
Friday - Lower
Seated Leg Curls - 4 sets of 12, pyramid up
Front Squats - 95 x 8, 135 x 8, 160 x 6, 185 x 5, 200 x 5, 210 x 5, 220 x 3, 165 x 15
Squatting Pull Throughs - 4 sets of 10, pyramid up
Banded Back Extensions - 4 sets of 12
Walking Lunges - 4 sets of 8 steps each leg, used 20s, 30s, 35s
Side Bends - 4 sets of 15 ea. side
Single Leg Glute Bridges - 2 sets of 8 ea. side
Doulbe Leg Glute Bridges - 2 sets of 12
Hip Abductor - 2 sets of 12
Sunday - Upper
Slight Decline DB Press - 30s x 10, 50s x 8, 65s x 8, 75s x 8 x 2 sets
Bench Press - 95 x 10, 135 x 10, 155 x 10 x 2 sets
Neutral Grip Pulldowns - 4 sets of 10, pyramid up
Band Flyes 5 sets of 15
Bradfords +1 - bar x 12, 65 x 12, 85 x 12
Band Traction Stretches - 3 positions, 30 sec. each, 2 sets
6 way shoulder complex - 1 set
crawfBigG
Registered
What up? 30 min. fasted morning cardio each of the last two mornings. Weight: 212.6. Recon some GH this morning. I'm going to use up what I have now, about a kit, 8-9 vials replace the peps with this. Everything else, the same. Hit arms/calves on Tuesday night, lower body today. By the way the ART/Chiro guy rocked, I'm going back, he's going to look at my xrays and other info from my recent orthopedic visits, seems to know his shit.
Tuesday
Rope pushdowns Just our normal rope pushdowns for sets of 12 after plenty of warm ups. This week take these down all the way and flex your tris.
Supersetted with
Ez bar curls -Hold the top and flex your bis for 2 seconds on each rep. Do 8 reps.
4 supersets
Dumbell curls - Keep your palms up/supinated the whole time. Lower these with a 3 second count. Do sets of 8.
Supersetted with
Bent over rope extensions - Just take the rope and turn away from the rack, bend over to 90 degrees, and do rope extensions. Do a nice full range of motion again on these for sets of 12.
4 supersets
Single arm reverse grip pushdown - Now attach a single handle where the rope was, and do reverse pushdowns. Do 8 reps, and then use your other hand to force 4 extra reps by grabbing the cable and assisting the other arm. Next switch sides.
Supersetted with
Barbell curl - You should have a phenomenal pump at this point. I want you to work the bottom half of these with a moderate to light weight. Only come up half way. Do these nice and slow and controlled. Do 8 reps each set.
4 supersets
Standing calve raises - 4 sets of 20
Today
Supermans 2x12
Single Leg RDL 2x8 each
Band Hip Abduction (band around knees) 2x15
Glute ham raise 4x8-10
Squats 10x2 @ 65% of your max. Be explosive! 45 seconds rest between sets. Then take a single at 70% and 75%.
Front Squat Do a couple warm up sets, finding a weight you can do for 15. These shouldnt be grinders though. Pump them out, up and down continuous reps. 3 sets of 15.
Serrano split squat This is a 3 level split squat. Go down all the way, come up 2 and hold for 3 seconds. Go all the way down, come up 6 and hold for 3 seconds, go all the way down and come all the way up. That counts as 1 rep. See video. . . http://youtu.be/Vr1F7jokGpE
3x8 each leg
Dumbbell stiff leg deadlift flex from glutes 4x10
Superset with
Bird dogs 4x12 each side
Abs Cable pulldown abs- 3x15
Workouts from Julia Ladewski, good stuff.
Tuesday
Rope pushdowns Just our normal rope pushdowns for sets of 12 after plenty of warm ups. This week take these down all the way and flex your tris.
Supersetted with
Ez bar curls -Hold the top and flex your bis for 2 seconds on each rep. Do 8 reps.
4 supersets
Dumbell curls - Keep your palms up/supinated the whole time. Lower these with a 3 second count. Do sets of 8.
Supersetted with
Bent over rope extensions - Just take the rope and turn away from the rack, bend over to 90 degrees, and do rope extensions. Do a nice full range of motion again on these for sets of 12.
4 supersets
Single arm reverse grip pushdown - Now attach a single handle where the rope was, and do reverse pushdowns. Do 8 reps, and then use your other hand to force 4 extra reps by grabbing the cable and assisting the other arm. Next switch sides.
Supersetted with
Barbell curl - You should have a phenomenal pump at this point. I want you to work the bottom half of these with a moderate to light weight. Only come up half way. Do these nice and slow and controlled. Do 8 reps each set.
4 supersets
Standing calve raises - 4 sets of 20
Today
Supermans 2x12
Single Leg RDL 2x8 each
Band Hip Abduction (band around knees) 2x15
Glute ham raise 4x8-10
Squats 10x2 @ 65% of your max. Be explosive! 45 seconds rest between sets. Then take a single at 70% and 75%.
Front Squat Do a couple warm up sets, finding a weight you can do for 15. These shouldnt be grinders though. Pump them out, up and down continuous reps. 3 sets of 15.
Serrano split squat This is a 3 level split squat. Go down all the way, come up 2 and hold for 3 seconds. Go all the way down, come up 6 and hold for 3 seconds, go all the way down and come all the way up. That counts as 1 rep. See video. . . http://youtu.be/Vr1F7jokGpE
3x8 each leg
Dumbbell stiff leg deadlift flex from glutes 4x10
Superset with
Bird dogs 4x12 each side
Abs Cable pulldown abs- 3x15
Workouts from Julia Ladewski, good stuff.
mnmsnowbeast
Registered
Once again solid advice from heavy,i was still competing at 43 now 60 and still making gains,but on cycle full time.
crawfBigG
Registered
Yes, I respect Heavy's points a lot. And awesome for you, that is great to hear and inspiring.... thanks.
Weigh-in: 210.4. 30 min. fasted cardio yesterday, 40 min. fasted cardio this morning. Heard from Dave finally. He is looking over what I'm eating currently and will adjust if need be, also upped my cardio. He told me go to 45 min., I did 40 today. I follow the diets he sends me pretty closely adjusting things so it works with my life and I have one cheat meal a week, he does not put that in the diet, I just choose to do this for my own sanity. If it blunts my results just a tad, that's fine, not worried about it. Starting to get a bit of hunger going on so hopefully I'm starting to get the ball rolling. It's been almost 3 weeks and I see not much difference yet. The one thing I have noticed is my fat is getting looser which is what usually happens when I first start dieting. My upper body has taken a big hit in development over the last year, I can see it in the mirror. I hope it heals up to the point that I can train upper body hard again someday. I had some terrible low back stuff in my mid 30s that now is really not a problem, it took it 5 years to heal up good though. I'm hoping I have a similar situation with my shoulder, hopefully quicker. I'm going on 2 years now with it. I know one thing, the body seems to find a way, it may take time but it usually finds a way to get pretty decently healed up if you are careful with it. I'm just trying to believe and keep pushing, which is hard sometimes but what else are u going to do... quit? NO.
Upper Body tonight. My pinning frequency has fell off schedule this week, I got a day behind, then missed last night's... don't really care truthfully, I'll pin some NPP and Test tonight. Anavar pre workout. Been doing 2iu GH each morning the last few days, same ai dosing as before.
crawfBigG
Registered
Weight: 211.2. Cardio: 40 min. fasted Sat. morning, 30 min. post workout Sun., 45 min. fasted this morning. Didn't make it to the gym Friday but went first thing Saturday morning and then again on Sunday afternoon.
Saturday
External Rotations w/ band ? 4x12
Scapula Pushups ? 2x12
Rear flyes, thumbs pointed out (5#) ? 2x15
DB Floor Press - 50s x 8, 65s x 8, 70s x 8, 75s x 8, 80s x 8
Incline Bench - 135 x 10, 165 x 8, 195 x 5, 215 x 3, 225 x 3, 205 rest pause to 7 reps
Barbell Extensions to Nose - 95 x 6 x 2 sets, 105 x 6, 115 x 6
One Arm Deadstop DB Rows - 60 x 10, 75 x 10, 85 x 10, 95 x 10
Ys and Ts - 3 sets of 10 each
DB Shrugs 3 sets of 10 with 10 sec hold at top, used 70lb DBs
Barbell Curls 3 sets of 10-12, pyramid up
Sunday
Seated Leg Curls - 4 sets of 12, pyramid up
Deficit Deadlifts - 135 x 8, 185 x 6, 225 x 5, 275 x 5, 315 x 3, 335 x 3, 345 x 3, 315 x 6 singles
Band Good Mornings - 4 sets of 20
Weighted Back Extensions - 50 x 12, 70 x 12 x 2 sets
Split Squats with DBs - 30s x 10 each leg x 3 sets
Pull Down Abs - 3 sets of 25, pyramid up
Single Leg Glute Bridge - 2 sets of 8 each leg
Doulbe Leg Glute Bridge - 2 sets of 12
Hip Abduction Machine - 2 sets of 15, pyramid up
Still not seeing a bit of difference in my look yet. Just keep grinding something will happen eventually. My right lat is nearly completely shut down right now, nerve wise, I can't flex it right, if I try to do a pull up, my body pulls totally to the good side because there is nothing firing on the bad side. This is all stemming from my stuff I have had going on. I had this happen before, it took 8-9 weeks to come back fully. Fun, fun, fun. Back to the ART/Chiro today after work. Hopefully he'll help me get the nerves awake quicker.
Saturday
External Rotations w/ band ? 4x12
Scapula Pushups ? 2x12
Rear flyes, thumbs pointed out (5#) ? 2x15
DB Floor Press - 50s x 8, 65s x 8, 70s x 8, 75s x 8, 80s x 8
Incline Bench - 135 x 10, 165 x 8, 195 x 5, 215 x 3, 225 x 3, 205 rest pause to 7 reps
Barbell Extensions to Nose - 95 x 6 x 2 sets, 105 x 6, 115 x 6
One Arm Deadstop DB Rows - 60 x 10, 75 x 10, 85 x 10, 95 x 10
Ys and Ts - 3 sets of 10 each
DB Shrugs 3 sets of 10 with 10 sec hold at top, used 70lb DBs
Barbell Curls 3 sets of 10-12, pyramid up
Sunday
Seated Leg Curls - 4 sets of 12, pyramid up
Deficit Deadlifts - 135 x 8, 185 x 6, 225 x 5, 275 x 5, 315 x 3, 335 x 3, 345 x 3, 315 x 6 singles
Band Good Mornings - 4 sets of 20
Weighted Back Extensions - 50 x 12, 70 x 12 x 2 sets
Split Squats with DBs - 30s x 10 each leg x 3 sets
Pull Down Abs - 3 sets of 25, pyramid up
Single Leg Glute Bridge - 2 sets of 8 each leg
Doulbe Leg Glute Bridge - 2 sets of 12
Hip Abduction Machine - 2 sets of 15, pyramid up
Still not seeing a bit of difference in my look yet. Just keep grinding something will happen eventually. My right lat is nearly completely shut down right now, nerve wise, I can't flex it right, if I try to do a pull up, my body pulls totally to the good side because there is nothing firing on the bad side. This is all stemming from my stuff I have had going on. I had this happen before, it took 8-9 weeks to come back fully. Fun, fun, fun. Back to the ART/Chiro today after work. Hopefully he'll help me get the nerves awake quicker.
crawfBigG
Registered
Weight: 207.2. 45 min. fasted cardio each of the last 3 mornings. Hit some upper body last night. Pinned 200 NPP, 133 Test E, 2iu GH each morning before cardio, same ai protocol.
Slight Incline DB Press - 30s x 12, 50s x 10, 65s x 10, 70s x 10
Bench Press - 135 x 10, 155 x 10, 175 x 10, 175 x 9
Assisted Wide Grip Pull UPs (this is where my nerve/shoulder problems really kick in, I have to do them assisted as I re build the strength) - 6 sets - 80lbs. - 8,8,8,8,6,6
Strip the Rack OH Press - 4 sets of 10 with 95
Hang and Swing Rear DBs - 1 set - 50s x 25 drop 35s x 25 drop 20s x 25
6 way Shoulder Complex - 1 set
Band traction stretches - 2 sets, 3 positions
Workout went well, I am in less pain finally! Keep working on my ROM and muscle activation. Fat loss has begun too, I have majorly lowered my carbs from where they were. Plus the upped cardio.... I'm feeling it.
Slight Incline DB Press - 30s x 12, 50s x 10, 65s x 10, 70s x 10
Bench Press - 135 x 10, 155 x 10, 175 x 10, 175 x 9
Assisted Wide Grip Pull UPs (this is where my nerve/shoulder problems really kick in, I have to do them assisted as I re build the strength) - 6 sets - 80lbs. - 8,8,8,8,6,6
Strip the Rack OH Press - 4 sets of 10 with 95
Hang and Swing Rear DBs - 1 set - 50s x 25 drop 35s x 25 drop 20s x 25
6 way Shoulder Complex - 1 set
Band traction stretches - 2 sets, 3 positions
Workout went well, I am in less pain finally! Keep working on my ROM and muscle activation. Fat loss has begun too, I have majorly lowered my carbs from where they were. Plus the upped cardio.... I'm feeling it.
crawfBigG
Registered
Weigh-in: 208.6. 45 min. fasted cardio last two mornings. Hit some arms & calves Thursday night. Will go later today or maybe tomorrow for my next workout, LEGZ. I feel a bit tired the last couple days. I think the increase in cardio is kicking my arse a little in conjunction with the drop in carb intake. But some progress was made this week. The first 3 weeks I pinched my right ab with skinfold caliper, 10 all 3 weeks, today it was a cunt hair over 9, and my weight is down a little too. I can see a difference in the mirror. I still have tons of work to put in though. My shoulders are sore as shit today too, my ROM is better tho lately and I am happy with the progress in that area. And today I'm having a cheat meal.... yay!
Pushdowns ? Do plenty of warms up then do sets of 15 with continuous tension. No holding and flexing just pump. (I like to use the grenade attachments from Elitefts or you can just use a band or rope attachment).
Supersetted with
Barbell curls ? Do 8 reps here with a nice 1 second flex at the top.
4 supersets
Hammer curls ? Do sets of 8 here too, and hold for 1 second at the top flexing again. After you do 8 on each set, pump out 4 partials out of the bottom only coming up half way.
Supersetted with
Dips between benches/machine dips ? Do a 3 second negative, and then ram the weight down and flex for a split second. Do sets of 8 here too. (add weight if needed)
4 supersets
Decline lying extensions ? Do these very controlled and do not lock out completely. Keep constant tension on tricep. Do sets of 12.
Supersetted with
EZ bar reverse curl ? Do 10 reps with a full range of motion, and then do 6 partials out of the bottom only coming up half way!
4 supersets
Leg Press Calves - 4 sets of 25
Pushdowns ? Do plenty of warms up then do sets of 15 with continuous tension. No holding and flexing just pump. (I like to use the grenade attachments from Elitefts or you can just use a band or rope attachment).
Supersetted with
Barbell curls ? Do 8 reps here with a nice 1 second flex at the top.
4 supersets
Hammer curls ? Do sets of 8 here too, and hold for 1 second at the top flexing again. After you do 8 on each set, pump out 4 partials out of the bottom only coming up half way.
Supersetted with
Dips between benches/machine dips ? Do a 3 second negative, and then ram the weight down and flex for a split second. Do sets of 8 here too. (add weight if needed)
4 supersets
Decline lying extensions ? Do these very controlled and do not lock out completely. Keep constant tension on tricep. Do sets of 12.
Supersetted with
EZ bar reverse curl ? Do 10 reps with a full range of motion, and then do 6 partials out of the bottom only coming up half way!
4 supersets
Leg Press Calves - 4 sets of 25
crawfBigG
Registered
Weigh-in: 209. I went overboard on Saturday with the cheat, holy cow. I weighed 212.5 Sunday morning. I had the Tour of Italy at Olive Garden along with salad and breadsticks (2), and a few bites of my wife's cheesecake. Later I had Ruffles and French Onion Dip, then two bowls of Cocoa Pebbles, then two big bowls of oatmeal, then 3 dinner rolls and 3 beers before bed. That's just the bad stuff I ate, I had a lot of other clean food too. I was a bottomless pit. My cardio was 45 min. fasted Friday and Saturday morning, 30min. post workout Sunday, 45 min. fasted this morning. My pinning schedule has gotten way off. At this point I'm getting about 400 NPP, 275 or so Test E ew. 40mg Anavar pre workout. I have cut my adex back to .5 e3d and the Nolva at 15mg ed I don't do the adex. 125 mcg T4 and GH 2 iu every morning except Sunday. Did the leg workout on Sunday morning....
Supermans - 2x12
Single Leg RDL - 2x8 each
Band Hip Abduction machine - 2x15
Glute ham raise - 3x10
Squats - 8 sets of 2 @ 70% of your max. Be explosive! - 45 seconds rest between sets.
Speed deadlift - 8x1 at 70% of your max w/ 30 seconds rest between each single. Concentrate on perfect form.
Hack Squat - Do 2 sets of 18 at a good weight. Continuous reps.
Serrano split squat - One more week of these 3x8 each leg
Dumbbell stiff leg deadlift - 3x12
Superset with
Supermans - 3x15 (hold at the top for a second)
Abs - Hanging leg raises - 3x12
Supermans - 2x12
Single Leg RDL - 2x8 each
Band Hip Abduction machine - 2x15
Glute ham raise - 3x10
Squats - 8 sets of 2 @ 70% of your max. Be explosive! - 45 seconds rest between sets.
Speed deadlift - 8x1 at 70% of your max w/ 30 seconds rest between each single. Concentrate on perfect form.
Hack Squat - Do 2 sets of 18 at a good weight. Continuous reps.
Serrano split squat - One more week of these 3x8 each leg
Dumbbell stiff leg deadlift - 3x12
Superset with
Supermans - 3x15 (hold at the top for a second)
Abs - Hanging leg raises - 3x12
crawfBigG
Registered
Weigh-in: 207.2. 45 min. fasted cardio last two mornings. Upper body last night. Pinned on Monday, 200NPP, 100TEST.
External Rotations w/ band - 2x12
Scapula Pushups - 2x12
Rear flyes, thumbs pointed out (5#) - 2x12
DB flat bench - work up and do a good 3x8
Bench Press (big pause in bottom just off the chest, big squeeze at top) - Work your way up until you get to a hard set of 5, but don't fail. Then slowly work up again and do a max 3. After you hit your max 3, do a down set with 95% of what you just did. Do 3 singles at that weight.
DB Tate Press (triceps) - 4x8
Strip the Rack BB Rows - see video
If you can't do these like this because you might get kicked out of the gym for ruining the rack, then use a smith machine and do barbell rows on the smith machine. Hit 4 sets of 8 with a good weight.
Face Pulls - 3x20
Superset with
Hammer Curls - 3x10, really squeeze at the top for a second
External Rotations w/ band - 2x12
Scapula Pushups - 2x12
Rear flyes, thumbs pointed out (5#) - 2x12
DB flat bench - work up and do a good 3x8
Bench Press (big pause in bottom just off the chest, big squeeze at top) - Work your way up until you get to a hard set of 5, but don't fail. Then slowly work up again and do a max 3. After you hit your max 3, do a down set with 95% of what you just did. Do 3 singles at that weight.
DB Tate Press (triceps) - 4x8
Strip the Rack BB Rows - see video
Face Pulls - 3x20
Superset with
Hammer Curls - 3x10, really squeeze at the top for a second
crawfBigG
Registered
Good workout today, hard, felt good, left dripping in sweat which is exactly what I need....
Lying leg curls - 4x12 ended on 8 plates ???
Anderson squat - These are where you?re going to set the bar on the pins so that you're starting at the bottom of the squat position. You should be just above parallel. Put the bar on your back, set your feet, and stand up strong with the weight. Come back down under control, rest the bar on the pins between each rep. Do NOT bounce bar off the pins. Work up to a hard 5 then a max 3. After the max three, calculate 92.5% of that and do 2x2
135 x 6 x 2 sets
185 x 5
225 x 5
255 x 5
275 x 3
295 x 3
315 - fail
315 x 3
290 x 2 x 2 sets - loved these things, I set the pins to where I was starting just below parallel
Band Arch back goodmornings - Keep the lower back really arched, reach the hips back and get a good stretch in the hamstrings. Do NOT round your back. Do 5 sets of 10 with 45 seconds rest between sets.
Split Squat - Place your back foot on a bench and your front foot out in front of you. Grab a pair of dumbbells if you need extra resistance. Go down til your thigh is parallel to the floor. This week, we are going to do isometrics. So hold for 10 seconds, then do 6 reps up and down. That counts as one set. Do 3 sets of that on each leg. I used 25s, 40s , 50s.
Abs - Cable Pulldown Abs - 3x20 ended with the stack
Single leg glute bridge - 2x8 each leg
Glute bridge (both legs) - 2x12
Band Hip abduction (band around knees) - 2x15
Lying leg curls - 4x12 ended on 8 plates ???
Anderson squat - These are where you?re going to set the bar on the pins so that you're starting at the bottom of the squat position. You should be just above parallel. Put the bar on your back, set your feet, and stand up strong with the weight. Come back down under control, rest the bar on the pins between each rep. Do NOT bounce bar off the pins. Work up to a hard 5 then a max 3. After the max three, calculate 92.5% of that and do 2x2
135 x 6 x 2 sets
185 x 5
225 x 5
255 x 5
275 x 3
295 x 3
315 - fail
315 x 3
290 x 2 x 2 sets - loved these things, I set the pins to where I was starting just below parallel
Band Arch back goodmornings - Keep the lower back really arched, reach the hips back and get a good stretch in the hamstrings. Do NOT round your back. Do 5 sets of 10 with 45 seconds rest between sets.
Split Squat - Place your back foot on a bench and your front foot out in front of you. Grab a pair of dumbbells if you need extra resistance. Go down til your thigh is parallel to the floor. This week, we are going to do isometrics. So hold for 10 seconds, then do 6 reps up and down. That counts as one set. Do 3 sets of that on each leg. I used 25s, 40s , 50s.
Abs - Cable Pulldown Abs - 3x20 ended with the stack
Single leg glute bridge - 2x8 each leg
Glute bridge (both legs) - 2x12
Band Hip abduction (band around knees) - 2x15
crawfBigG
Registered
Weight: 210.8. ???.... 45 min. fasted cardio this morning. No weights tonight. Maybe some foam rolling and stretching shoulder area, back. Think I'll pin tonight too. Stay on diet and keep towing the line!
crawfBigG
Registered
Weigh-in: 209.4. Another cheat meal turned cheat day yesterday, but I only jumped 2 lbs., made progress this week. As long as bodyfat is going down, not worried about having a decent cheat. Skinfold down another .75. (8.5), from last week. Friday - 45min. fasted cardio morning, upper body weights that night. Sat. 45 min. fasted cardio morning, beer, food and drugs that night. Sun. slept in, Arms, Calves afternoon, 30 min. cardio post workout, set me up for tomorrow morning, back to cardio hell. Sat. pinned 200 NPP, 133 Test E, continuing with 40mg Anavar pre workout, 2iu GH M-S first in the morning before cardio, 250 HCG twice weekly, etc., etc.
Friday
Speed bench clusters ? 50% - Calculate 50% of your raw bench max. You are going to do cluster sets. A cluster looks like this.
Do 3 explosive speed reps, rest 15 seconds, 3 reps, rest 15 seconds, 3 reps. THAT IS CLUSTER #1.
After cluster #1, rest 1 full minute.
Then do cluster #2 (rest a minute), cluster #3 (rest a minute), cluster #4. And done!!
That's what I was supposed to do, I just did 4 sets of 10 cause my shoulder just needs to heal and get stronger before I start worrying about a bunch of specialization. These workouts I've been posting are from Julia Ladewski, they kick ass, I paid $450 for these along with email access and weekly check-ins of course but they are really intuitive and fun.
135 x 10
155 x 10
175 x 10 x 2 sets
Floor press ? You did floor press on week 1 of the program for a 5 rep max. You are going to do 5 sets of 5 with percents this. Here?s how it will look:
65%x5
70%x5
75%x5
80%x5
85%x5-8 (if you can get more than 5, keep going and push hard!)
I did 135 x 6, 155 x 5, 175 x 5, 190 x 5, 200 x 5
Wide grip pull-ups ?4-6 sets of 5-6 reps. Did these assisted, used less weight than last week, should get better as my lat comes back to life soon hopefully.
Strip the Rack Overhead Press ? Set up the hooks on the rack so that it is just above shoulder level. You?re going to be sliding the bar up and down the outside of the rack. So as you push up, also push into the rack. Do 5 sets of 5 at a weight that is moderate so you can still be explosive.
I did 95 x 5 x 2 sets, 105 x 5, 115 x 5 x 2 sets
Band Pullaparts - 4x25
Today
Rope pushdowns ? Do plenty of warms up then do sets of 12 with continuous tension. No holding and flexing, just pump.
Supersetted with
Cable extensions ? These are where you turn and face away from the machine, grabbing the cable with one hand, and extend arm. Do sets of 10 with each arm. Start with a different arm each set.
4 supersets for a total of 8 sets
Dips between benches/machine dips ? Do 3 second negatives on each rep, and do sets of 8. You don?t have to lock out, keep tension on triceps.
Supersetted with
Incline lying extension/skullcrusher ? Get a real nice stretch on these. Lower the bar slowly, and behind your head. Do sets of 8. Do not lock out on these either!
4 supersets for a total of 8 sets
Barbell curls ? Do a set or two to warm up and then strict sets of 8 reps.
Supersetted with
Hammer curl ?Do 10 full reps. Completely straighten arms out and bring them up and flex hard.
4 supersets for a total of 8 sets
EZ bar preacher curls ? Do sets of 8 here. I like to use the glute ham raise as my preacher curl bench.
Supersetted with
Standing reverse curl (BB or EZ curl) ? Just pump out 10 reps only coming up half way.
4 supersets for a total of 8 sets
Seated calve raises ? Do 10 full reps, then 10 partials out of the bottom
Superset with
Dorsiflexion - After each set of seated calves, I want you to stand up on an aerobic platform. Hold onto something for balance. Let your toes dangle off it so you get more range of motion on the dorsiflexion. Shoot for 30-50 reps the first few sets, and then will go down quite a bit as your calves fill with blood.
3 supersets
Pretty much just followed the above to the letter, good pump!
Friday
Speed bench clusters ? 50% - Calculate 50% of your raw bench max. You are going to do cluster sets. A cluster looks like this.
Do 3 explosive speed reps, rest 15 seconds, 3 reps, rest 15 seconds, 3 reps. THAT IS CLUSTER #1.
After cluster #1, rest 1 full minute.
Then do cluster #2 (rest a minute), cluster #3 (rest a minute), cluster #4. And done!!
That's what I was supposed to do, I just did 4 sets of 10 cause my shoulder just needs to heal and get stronger before I start worrying about a bunch of specialization. These workouts I've been posting are from Julia Ladewski, they kick ass, I paid $450 for these along with email access and weekly check-ins of course but they are really intuitive and fun.
135 x 10
155 x 10
175 x 10 x 2 sets
Floor press ? You did floor press on week 1 of the program for a 5 rep max. You are going to do 5 sets of 5 with percents this. Here?s how it will look:
65%x5
70%x5
75%x5
80%x5
85%x5-8 (if you can get more than 5, keep going and push hard!)
I did 135 x 6, 155 x 5, 175 x 5, 190 x 5, 200 x 5
Wide grip pull-ups ?4-6 sets of 5-6 reps. Did these assisted, used less weight than last week, should get better as my lat comes back to life soon hopefully.
Strip the Rack Overhead Press ? Set up the hooks on the rack so that it is just above shoulder level. You?re going to be sliding the bar up and down the outside of the rack. So as you push up, also push into the rack. Do 5 sets of 5 at a weight that is moderate so you can still be explosive.
I did 95 x 5 x 2 sets, 105 x 5, 115 x 5 x 2 sets
Band Pullaparts - 4x25
Today
Rope pushdowns ? Do plenty of warms up then do sets of 12 with continuous tension. No holding and flexing, just pump.
Supersetted with
Cable extensions ? These are where you turn and face away from the machine, grabbing the cable with one hand, and extend arm. Do sets of 10 with each arm. Start with a different arm each set.
4 supersets for a total of 8 sets
Dips between benches/machine dips ? Do 3 second negatives on each rep, and do sets of 8. You don?t have to lock out, keep tension on triceps.
Supersetted with
Incline lying extension/skullcrusher ? Get a real nice stretch on these. Lower the bar slowly, and behind your head. Do sets of 8. Do not lock out on these either!
4 supersets for a total of 8 sets
Barbell curls ? Do a set or two to warm up and then strict sets of 8 reps.
Supersetted with
Hammer curl ?Do 10 full reps. Completely straighten arms out and bring them up and flex hard.
4 supersets for a total of 8 sets
EZ bar preacher curls ? Do sets of 8 here. I like to use the glute ham raise as my preacher curl bench.
Supersetted with
Standing reverse curl (BB or EZ curl) ? Just pump out 10 reps only coming up half way.
4 supersets for a total of 8 sets
Seated calve raises ? Do 10 full reps, then 10 partials out of the bottom
Superset with
Dorsiflexion - After each set of seated calves, I want you to stand up on an aerobic platform. Hold onto something for balance. Let your toes dangle off it so you get more range of motion on the dorsiflexion. Shoot for 30-50 reps the first few sets, and then will go down quite a bit as your calves fill with blood.
3 supersets
Pretty much just followed the above to the letter, good pump!
crawfBigG
Registered
Damn... where was I... Weigh-in: 206. 45 min. fasted cardio last 4 mornings. Hit the weights on Tuesday and Wednesday. Pinned 200 NPP, 133 Test E on Tuesday evening. Besides that continue with 40mg Anavar pre workout. 2iu GH every morning first thing along with 125 mcg T4, .5 Adex e3d, Nolva 15mg ed except Adex days. 3 days a week I take 20mg of Tada also. Things are going pretty well, my shoulder is still a disaster but it seems a tad better of late, I'll take it.
Tuesday
Supermans - 2x12
Single Leg RDL - 2x8 each used 20, then 25, my balance sucks
Hip Abduction Machine - 2x15
Glute ham raise - 3x10
Front Squat - Take 70% of your best front squat from a couple weeks ago. Do your speed squats with that weight. 10 sets of 2 with 45 seconds rest between sets.
I used 155 after a couple warm ups with the bar.
Snatch grip deadlift with plates raise 3-4 inches. - Set the bar up about 3-4? off the ground (on pins or mats or some plates. Do 4 sets of 6. Should be hard but do not fail and keep form. Really work on keeping chest up and use straps to help with grip.
Set up on one plate and did 135 x 8, 185 x 6, 235 x 6, 255 x 6, 275 x 6, 285 x 6
Dumbbell Stiff leg deadlift - 3 sets of 8, nice and controlled, squeeze glutes at the top. I used 50s, 60s, 70s
Superset with
Supermans - 3x15
Weighted Situps - 3x12
Wednesday
External Rotations w/ band - 4x12
Scapula Pushups - 2x12
Rear flyes, thumbs pointed out (5#) - 2x12
DB overhead press - work up and do 3x8
I used 20s x 10, 35s x 10, 50s x 8, 60s x 8, 65s x 8 - all sets very controlled, pause in the hole
Bench - Hard 5 then max3, down set at 90% 1x3.
I did 135 x 8, 165 x 6, 185 x 5, 205 x 5, 225 x 3, 240 x 3, 215 x 3 - this also very controlled and slow, slow negative, squeeze pecs hard at top
DB Tate Press (triceps) - 4-5 sets of 8-10
I used 20s, 25s, 30s, 35s, 40s all for 10, these felt awesome
Strip the Rack BB Rows - Hit 4 sets of 10 with a good weight.
I used 115, my lat is still shut down some so these are very tuff for me right now
Band Pullaparts - 3x15
Rear flyes, hang and swing partials - 3x25
Superset with
DB Curls - 3x8, with 3 second lowering
Loved it!
Tuesday
Supermans - 2x12
Single Leg RDL - 2x8 each used 20, then 25, my balance sucks
Hip Abduction Machine - 2x15
Glute ham raise - 3x10
Front Squat - Take 70% of your best front squat from a couple weeks ago. Do your speed squats with that weight. 10 sets of 2 with 45 seconds rest between sets.
I used 155 after a couple warm ups with the bar.
Snatch grip deadlift with plates raise 3-4 inches. - Set the bar up about 3-4? off the ground (on pins or mats or some plates. Do 4 sets of 6. Should be hard but do not fail and keep form. Really work on keeping chest up and use straps to help with grip.
Set up on one plate and did 135 x 8, 185 x 6, 235 x 6, 255 x 6, 275 x 6, 285 x 6
Dumbbell Stiff leg deadlift - 3 sets of 8, nice and controlled, squeeze glutes at the top. I used 50s, 60s, 70s
Superset with
Supermans - 3x15
Weighted Situps - 3x12
Wednesday
External Rotations w/ band - 4x12
Scapula Pushups - 2x12
Rear flyes, thumbs pointed out (5#) - 2x12
DB overhead press - work up and do 3x8
I used 20s x 10, 35s x 10, 50s x 8, 60s x 8, 65s x 8 - all sets very controlled, pause in the hole
Bench - Hard 5 then max3, down set at 90% 1x3.
I did 135 x 8, 165 x 6, 185 x 5, 205 x 5, 225 x 3, 240 x 3, 215 x 3 - this also very controlled and slow, slow negative, squeeze pecs hard at top
DB Tate Press (triceps) - 4-5 sets of 8-10
I used 20s, 25s, 30s, 35s, 40s all for 10, these felt awesome
Strip the Rack BB Rows - Hit 4 sets of 10 with a good weight.
I used 115, my lat is still shut down some so these are very tuff for me right now
Band Pullaparts - 3x15
Rear flyes, hang and swing partials - 3x25
Superset with
DB Curls - 3x8, with 3 second lowering
Loved it!
crawfBigG
Registered
Weigh-in: 206.8. 45 min. fasted cardio last two mornings. Great workout last night. Also pinned last night.... 133 Test E, 150 NPP, 50 Tren A. Two 19-nors omg.... Upped my adex back to 1mg e3d. Skin fold down another .75 this week, 7.5 today.
Seated leg curls - 4x12, on 4th set do 12 partials after 12 full reps.
I did 80, 95, 105, 115
Squat - work up to hard 5, then take 2 singles at 85% of you actual squat max (work it technically, be sound)
I did bar x 10, 135 x 10, 185 x 6, 225 x 5, 275 x 5, 315 x 5, 340 x 1, 365 x 1
Deadstop RDLs from floor or rack - perform an RDL or stiff legged dead, but rest the bar on the ground after each rep. keep form and keep lower back arched. But really contract hard off the floor. 4x8
I did 135 x 8, 185 x 8, 225 x 8, 275 x 8
Lunges - You can do these walking forward or in place. Hold dumbbells or use a weight vest. 3x10 steps each leg
I did 20s, 30s, 40s all for 10 each leg
Abs - situps on decline bench - 3x12 (add weight if needed)
I did 40lbs., 60lbs., 80lbs.
Seated leg curls - 4x12, on 4th set do 12 partials after 12 full reps.
I did 80, 95, 105, 115
Squat - work up to hard 5, then take 2 singles at 85% of you actual squat max (work it technically, be sound)
I did bar x 10, 135 x 10, 185 x 6, 225 x 5, 275 x 5, 315 x 5, 340 x 1, 365 x 1
Deadstop RDLs from floor or rack - perform an RDL or stiff legged dead, but rest the bar on the ground after each rep. keep form and keep lower back arched. But really contract hard off the floor. 4x8
I did 135 x 8, 185 x 8, 225 x 8, 275 x 8
Lunges - You can do these walking forward or in place. Hold dumbbells or use a weight vest. 3x10 steps each leg
I did 20s, 30s, 40s all for 10 each leg
Abs - situps on decline bench - 3x12 (add weight if needed)
I did 40lbs., 60lbs., 80lbs.