Back to basics

Discussion in 'Training Logs' started by Sylva, Nov 20, 2009.

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  1. Sylva

    Sylva New Member

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    11/16/2009

    I think ive been doing to much volume for arms, especially using fst-7, going to limit my arms to 12 sets for a while and go a bit lighter and squeeze the daylights out of them on every rep, especially bi's and see if I can't get them to improve. They're about 17" cold right now.

    Warm-up - Upper/lower body dynamic stretching, rc complex, elbow warm-up.

    EZ curl
    75 x 15
    85 x 12
    95 x 10 drop 55 x 5 drop 30 x 10

    thumbless rev grip bb curls
    30 x 15
    40 x 12
    50 x 12

    1-arm hammer strength preacher
    25 x 12/12
    30 x 12/12
    35 x 10/10

    alternating seated db curl
    30 x 8/8
    35 x 6/6

    Close grip bench
    225 x 10
    245 x 10
    275 x 8

    Overhead ez bar ext
    65 x 15
    80 x 15
    95 x 12

    V-bar dips
    BW(230) x 15 x 3

    Rev grip camber bar pusdown
    120 x 15
    150 x 15
    200 x 15 drop 150 x 8 drop 100 x 15 drop 50 x 30

    best overall arm workout in a while. I'm pleased.

    Stepmill - level 6, 20 min.
     
  2. Sylva

    Sylva New Member

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    11/17/2009

    Legs - went to rockets game b4 the gym so energy was moderate level, was hoping fora few more reps @ 345 on squats.

    Warm-up - Upper/lower body dynamic stretching, rc complex, elbow warm-up.

    Squat
    135 x 5
    225 x 5
    275 x 5
    Warmup ^
    315x10
    335x8
    345x7 drop 225 x 10 - 135x10 -> thorasic got super tight on this set, thats what limited reps not my legs.

    Hack Squat - hit stops on bottom every rep
    2pps x 12
    2pp+25ps x 12
    3pps x 12
    3pps+25ps x 12

    Leg press
    8pps x 12
    9pps x 10
    10pps x 12
    11pps x 10

    Leg Ext
    175 x 15
    190 x 12
    205 x 12
    220 x 10 Drop 160 x 3 drop 100 x 5, lulz. quads were done.

    Seated good mornings
    135 x 12
    155 x 12
    185 x 12

    Hoist seated leg curl
    pin 7 x 15
    pin 9 x 15
    pin 11 x 15
    pin 13 x 15

    Lying leg curl
    125 x 10
    140 x 10
    155 x 10
    170 x 10 drop 80 x 10 drop 40 x 10

    standing calf raise
    225 x 30
    315 x 30
    405 x 20
    495 x 15

    Seated Calf raise
    135 x 15 x 4

    Face pulls(light)
    70 x 15 x 4
     
  3. Sylva

    Sylva New Member

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    11/19/09 Chest

    was happy with my BB incline, especially considering I've not done any BB in about a year.

    Warm-up - Upper/lower body dynamic stretching, rc complex, elbow warm-up.

    BB incline
    95x5
    135 x 5
    155 x 5
    warmups ^
    185 x 10
    205 x 10
    225 x 10
    245 x 5 drop 135 x 10

    Flat DB Bench
    95 x 10
    105 x 10
    115 x 6 drop 70 x6

    Hammer Strength Decline Press
    1pps x 20
    2pps x 20
    3pps x 12.5 lol
    4pps x 6 drop 2pps x 12 drop 1pps x 10

    DB incline fly
    45 x 12
    55 x 10
    65 x 8
    75 x 6 drop 30 x 12

    Ab coaster
    40 x 15 x 3

    Stomach Vacuum
    4 x 10 sec

    Stepmill - level 6, 20 min.
     
  4. Sylva

    Sylva New Member

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    Basic Info right now.
    6ft, 233lbs, ~12% bf
     
  5. dengar

    dengar seans is a afta marchsollwe in his gir! OT Supporter

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    cliffs on elbow warm up?
     
  6. Sylva

    Sylva New Member

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    50-100 light tricep pushdowns
     
  7. Sylva

    Sylva New Member

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    11/20/2009 Back (5/3/1 Wave 2 week 1 for deadlift)

    Warmup - upper/lower body dynamic stretch, rc work.

    Deadlift
    170 x 5
    210 x 5
    250 x 5
    ^warmups
    275 x 5
    315 x 5
    360 x 9

    Pull Ups
    bw x 6 x 2
    -30 x 10 x 2

    Tbar row
    3p x 15
    4p x 15
    5p x 10 drop 3p x 10 drop 2p x 9

    HS Iso Lat row - Neutral grip
    2pps x 15/15
    3pps x 12/12
    4pps x 12/12 drop 2pps x 10 drop 1pps x 12

    Lat Pulldown
    180 x 10
    195 x 9
    210 x 8 drop 135 x 6.
     
  8. Sylva

    Sylva New Member

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    11/21/09

    Warm-up: upper/lower body dynamic stretching, rc complex, elbows.

    SOHP
    Bar x 10
    75 x 5
    95 x 5
    Warmups^
    135 x 10
    155 x 8
    165 x 8
    185 x 5 drop 135 x 6

    Seated DB shoulder press
    70 x 15
    80 x 12
    100 x 8

    Wanted to do 4 sets but 90's were being used.

    1 arm DB side laterals.
    15 x 15/15
    20 x 15/15
    25 x 15/15
    35 x 10/10

    Face Pulls
    100 x 20
    130 x 15
    150 x 12

    Usually I do 2 rear delt movements but i was in a time crunch today.

    BB Shrug(no straps)
    135 x 40
    225 x 30
    315 x 20
     
  9. Sylva

    Sylva New Member

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    11/23/2009 Bi's/Tri's/Forearms

    Hydration/meals not regular today. And I had to workout at like 2am due to life crap going on lol.

    Alt DB Curl
    30 x 15/15
    35 x 12/12
    40 x 12/12 drop 15 x 12/12

    Rope Hammer Curl
    50 x 15
    70 x 15
    90 x 15 drop 50 x 15

    EZ bar spider curl
    25 x 25
    45 x 20
    65 x 15

    Machine Preacher Curl
    95 x 20
    110 x 15
    125 x 15 drop 40 x 20

    CGBP
    225 x 10
    245 x 8 - just feel weak on this exercise today, weight feels like a ton. Going to cut it here.

    Overhead db ext
    60 x 15
    70 x 15
    80 x 15
    90 x 15

    EFTS Dead Tri walking SS W/ Rope Pushdown.

    BW x 15 "paces" / 80 x 20
    BW x 15 "paces"/ 100 x 20
    BW x 15 "paces"/ 120 x 20
    BW x 15 "paces"/ 140 x 20

    [y]Ng-G3AY3SQI[/y]

    Forearms
    Hammer flexion SS W/ Cables wrist curl
    20 x 20 W/ 20 x 20 x 4
     
  10. Sylva

    Sylva New Member

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    11/24/2009 - Legs

    Squat
    135 x 5
    225 x 5
    275 x 5
    Warm up ^
    315 x 10
    335 x 10
    355 x 7
    365 x 3

    Hack Squat
    2p+35ps x 12
    3p+35ps x 12
    4p+35ps x 6 drop 1p+35ps x 10

    V-squat lunges
    2pps x 12/12
    2p+25ps x 12/12
    3pps x 12/12

    Leg Ext
    180 x 15
    195 x 15
    210 x 15
    225 x 15

    BB RDL
    135 x 12
    185 x 12
    225 x 12
    275 x 12

    Hoist Seated Leg Curl
    Pin 8 x 15
    Pin 10 x 15
    Pin 12 x 15
    Pin 14 x 8

    Standing Calf Raises
    225 x 40
    315 x 30
    Out of time

    Lying Leg Curl
    0 - ran out of time.
     
  11. Sylva

    Sylva New Member

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    Been out of the gym the past 3 days due to traveling/holidays. Will be back at it tomorrow.
     
  12. Sylva

    Sylva New Member

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    12/7/2009

    EZ curl
    75 x 15
    85 x 12
    95 x 12 drop 55 x 12 drop 40 x 8

    ROpe hammer curl
    120 x 15
    130 x 12
    140 x 12 drop 80 x 8 drop 40 x 12

    Seated alt db curl
    20 x 12/12
    25 x 10/10

    EZ bar spider curl
    45 x 12
    55 x 15
    65 x 12

    CGBP
    205 x 7
    225 x 7
    245 x 7
    275 x 7 drop 185 x 7 drop 135 x 7

    Hoist dip machine
    pin 14 x 15
    pin 16 x 15
    pin 18 x 15

    1-arm skull crusher
    25 x 15/15
    35 x 10/10

    Rev grip camber pushdown
    150 x 15
    170 x 15
    200 x 12 drop 120 x 12 drop 60 x 20
     
  13. Sylva

    Sylva New Member

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    12/8/2009 Legs

    Squat
    bar x 10
    135 x 5 - warmup
    225 x 5 - warmup
    315 x 7
    335 x 7
    365 x 5
    405 x 3
    315 x 10 drop 225 x 8 drop 135 x 7

    hack squat
    2pps x 12
    3pps x 12
    4pps x 4 drop 2pps x 10
    1pps x 20

    Leg ext
    150 x 12
    170 x 12
    190 x 12
    210 x 12

    BB RDL
    bar x 15
    95 x 12
    135 x 12
    225 x 12

    Standing ham contraction
    10/10
    15/15
    20/20

    Hoist leg curl
    pin 11 x 12
    pin 13 x 12
    pin 15 x 12
    pin 17 x 10

    misc abs.
     
  14. Sylva

    Sylva New Member

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    12/9/2009

    Stepmill - 30 min
     
  15. Sylva

    Sylva New Member

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    12/10/2009 - Chest/calves

    Warm up - upper/lower body dynamic stretching. RC complex, elbows.

    DB incline bench
    50 x 5
    60 x 5
    70 x 5
    Warmup ^
    90 x 7
    100 x 7
    110 x 7
    120 x 6 drop 70 x 5

    Flat barbell bench
    135 x 7
    185 x 7
    205 x 7
    225 x 7
    245 x 4 drop 135 x 10

    HS Decline Press
    1pps x 20
    2pps x 20
    3pps x 12
    4pps x 4 drop 2pps x 10 drop 1pps x 30

    DB incline Fly
    50 x 10
    60 x 10
    70 x 8

    Smith Calf Raises
    135 x 40
    225 x 40
    315 x 30
    405 x 25
    495 x 20
     
  16. Sylva

    Sylva New Member

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    12/11/2009

    5/3/1 Deadlift wave 2 week 1

    Feeling a little under the weather today, but it's just a head cold.

    Deadlift
    170 x 5
    210 x 5
    250 x 5
    Warmup ^
    275 x 5
    315 x 5
    360 x 10

    Neutral grip pullup
    bw x 8
    bw x 6 x 2

    T bar row
    3p x 15
    4p x 15
    5p x 15 drop 3p x 10 drop 2p x 12 drop 1p x 20

    Kroc row - no straps
    100 x 15/15
    110 x 12/12
    120 x 12/12

    Lat pulldown - getting warn out, early for me, assuming its' b/c of the cold.
    165 x 10
    180 x 10
    195 x 6 drop 135 x 3 lol
     
  17. Sylva

    Sylva New Member

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    12/12/09

    Shoulders and traps

    Smith Shoulder Press
    155 x 7
    185 x 7
    205 x 7
    225 x 4 drop 135 x 8

    DB Shoulder Press
    70 x 12
    80 x 10
    90 x 10
    100 x 6

    Db side laterals
    20 x 12
    25 x 12
    30 x 12
    35 x 10 drop 20 x 7 drop 10 x 10

    Cable rear delt x-over
    7.5 x 12
    10 x 12
    12.5 x 12
    15 x 12
    17.2 x 12
    20 x 12

    BB shrugs
    135 x 40
    225 x 30
    315 x 30
    Behind back
    135 x 20
    225 x 20
     
  18. Sylva

    Sylva New Member

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    12/14/2009

    Arms

    Warm up - Upper/lower dynamic stretch, rc work, elbows.

    Alt DB Curl
    37.5 x 12/12
    42.5 x 12/12
    47.5 x 8/8 drop 20 x 10/10 drop 10 x 20/20

    Thumbless Rev Grip BB curl
    50 x 12
    60 x 12
    70 x 12 drop 45 x 12

    Ez bar preacher curl
    55 x 15
    65 x 15
    85 x 12 drop 45 x 12 drop 25 x 12

    CGBP
    210 x 7
    230 x 7
    250 x 7
    280 x 6 drop 185 x 8 drop 135 x 8

    Got in a little hurry for some reason on last set of cgbp, need to just take my time, I feel like i had the 7th rep in me had I been at the correct pace.

    Machine dips
    225 x 15
    245 x 15
    255 x 12
    270 x 10 drop 150 x 12 drop 75 x 12

    Rope Pushdown
    120 x 12
    150 x 12
    180 x 12
    200 x 10 drop 100 x 10

    Misc forearm work.
     
  19. daballer2005

    daballer2005 New Member

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    816 up in this bitch
    how close are your hands for close grip? why do close grip vs normal grip?
     
  20. Sylva

    Sylva New Member

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    They are shoulder width, at very beginning of the knurling. Pointer finger is bumping up against the smooth part.

    Why do I close grip? For tri's. I do Flat bb with a wider grip on chest day.
     
  21. Sylva

    Sylva New Member

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    Still battling a little bit of a head cold. I'd say I'm about 85% right now.

    Legs

    Warm up - uppper and lower body dynamic stretching, rc complex.

    Squat
    bar x 10
    135 x 5
    225 x 5
    315 x 7
    335 x 7
    365 x 5
    405 x 1 drop 225 x 10 drop 135 x 20.

    Hack Squat
    2pps x 12
    3pps x 12
    4pps x 10
    5pps x 6 drop 2pps x 10 drop 1pps x 20

    Leg ext ss w/ bw lunges
    160 x 12 ss w/ 12 paces
    175 x 12 ss w/ 12 paces
    190 x 12 ss w/ 12 paces
    205 x 12 ss w/ 12 paces

    BB RDL SS w/ Standing ham contraction.
    135 x 12 ss w/ 12/12
    185 x 12 ss w/ 12/12
    225 x 12 ss w/ 12/12
    275 x 12 ss w/ 12/12
    315 x 8 ss w/ 12/12

    Hoist Seated LEg Curl
    Pin 10 x 15
    Pin 12 x 15
    Pin 14 x 15
    Pin 16 x 12

    Lying Leg Curl
    155 x 10 drop 110 x 10 drop 65 x 10

    Misc Abs

    No Calves, they are about 18.5" cold so I only train them every other week until my arms catch up a bit.

    Cold Measurements From this morning
    Arms - 17 1/4"
    Chest - 46 1/2"
    Shoulders - 53"
    Waist - 34"
    Thighs - 27"
    Calves - 18 1/2"
    BF% ~13
     
  22. Blade

    Blade Time to swolercize

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    360x10 DL!
    :barf:

    good work broseph
     
  23. Sylva

    Sylva New Member

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    I'm thinking it would be good to pick a number to not go over on my max rep sets on 5/3/1, I might stop at 8 from now on. Dunno, what do you do?
     
  24. Blade

    Blade Time to swolercize

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    I do 8 reps max or leave a lot in the tank and do 5.
     
  25. Sylva

    Sylva New Member

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    fuck being small...
     
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