Everybody wanna be a bodybuilder...

Discussion in 'Training Logs' started by 4cd-Air, Oct 25, 2008.

  1. 4cd-Air

    4cd-Air Rape seemed like the next logical step

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    Sat. Oct 25 2008


    Shoulders/Traps: 1:30 rest between sets, 100mg caffeine before, 3 scoops Purple Wraath during

    5:00 walk

    Shoulder warmups


    Seated Arnold Press:
    25lbs x 10 warmup
    50lbs x12
    50lbs x 10
    50lbs x 10 dropset 30 x 10


    Seated Dumbbell Lateral Raise:
    20lbs x 12
    25lbs x 12
    30lbs x 10 dropset 15lbs x 12


    Bent Over Post Delt Pre-Exhaust Fly:
    40lbs x 10 row/ 15lbs x 12 fly
    40lbs x 10 row/ 15lbs x 12 fly
    40lbs x 10 row/ 15lbs x 12 fly


    Smith Machine Behind The Back Shrug:
    180lbs x 12, 1 sec holds
    230lbs x 12, 1 sec holds
    230lbs x 12, 1 sec holds dropset 45 lbs x 15


    Standing Barbell Suicide Press:
    Oly Bar (45lb) x 10 behind/10 military/10 behind
    55lbs x 10 behind/10 military/ 10 behind
    55lbs x 10 behind/10 military/ 10 behind


    5 minutes Isometric Holds (posing):
    15 second holds, shoulder specific

    Stretch


    Impressions: Felt weak today, spent all day Friday moving to new 3rd floor apartment, meals were random, slept well
     
  2. 4cd-Air

    4cd-Air Rape seemed like the next logical step

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    Mon. Oct 27 2008

    Back/Biceps 1:30 rest between sets, 100mg caffeine before, 3 scoops Purple Wraath during


    5:00 walk

    Shoulder warmups



    Lat Pulldown (Underhand):
    65lbs x 12 shrug/12 full pulls (Warm-up)
    125lbsx12
    135x10
    145x10 dropset 75lbsx10

    Lat Pulldown (V-grip):
    135x10
    145x10
    145x10 dropset 85x10

    Seated Cable Row (Wide neutral grip)
    120lbsx10
    120lbsx10
    120lbsx10 dropset 70lbsx12

    Standing Cable Post Delt Crossovers
    20lbsx15
    30lbsx14
    40lbsx15

    Straight Bar Curls (25lb bar)
    45lbsx12
    65lbsx12
    75lbsx12 dropset bar x 12

    Standing Alternating Dumbell Hammer Curl:
    35lbsx12
    35lbsx12
    35lbsx12 dropset twisting curls 15lbsx12

    Behind the Back Wrist Curls
    75lbsx20
    75lbsx20
    75lbsx failure

    Stretch
     
  3. 4cd-Air

    4cd-Air Rape seemed like the next logical step

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    Tues. Oct 28 2008

    Chest/Triceps

    1:30 between sets, 3 scoops Purple Wraath during (No caffeine before), most reps are 3/4 reps for pump, not strength

    5:00 walk
    Shoulder warmups

    Hammer Strength Incline Chest Press
    90lbsx12 warmup
    140lbsx12
    160x12
    180x12 dropset 90x12

    Flat Dumbbell Bench Press
    70x12
    65x10
    65x10 dropset 35x12

    Flat Bench Dumbbell Fly
    30x12
    35x12
    40x10 dropset 25x12

    Dumbbell Pullovers
    50x12
    55x12
    60x12

    Lat Bar Underhand Tricep Extentions
    30x12
    40x12
    50x12 dropset 30x6

    Seated Dumbbell Behind the Head Extentions
    60x12
    60x12
    60x12 dropset single arm ext. 20x5


    Stretch
     
  4. RG

    RG New Member

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    hello
     
  5. 4cd-Air

    4cd-Air Rape seemed like the next logical step

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    what up
     
  6. gubment cheese

    gubment cheese New Member

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    info on your shoulder warm-ups?
     
  7. Idea of Evil

    Idea of Evil Struggle

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    Hammer Strength Incline Chest Press
    90lbsx12 warmup
    140lbsx12
    160x12
    180x12 dropset 90x12

    is that 180 on each side or 180 total?
     
  8. RG

    RG New Member

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    :ugh:
     
  9. 4cd-Air

    4cd-Air Rape seemed like the next logical step

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    5lb plate x 12 full range front raises followed directly with 12 lateral raises, then shoulder circles, forward and backwards, small circles to full range


    I warm up every time because the last thing I want to do is jump into a motion with a cold shoulder and hurt myself
     
  10. 4cd-Air

    4cd-Air Rape seemed like the next logical step

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    180 total, or 90lbs on each side
     
  11. 4cd-Air

    4cd-Air Rape seemed like the next logical step

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    Wed. Oct. 29 2008



    20 minutes dry sauna
     
  12. 4cd-Air

    4cd-Air Rape seemed like the next logical step

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    Thursday Oct. 30 2008

    Quads/Hams: 1:30 rest between sets, 100mg caffeine 1 hour before, 3 scoops Purple Wraath during

    (Lower back has been really tight, spent the last 7 days moving from a 2nd floor apartment to a 3rd floor apartment)

    5:00 walk warmup

    Seated Leg Press:
    Warmup 95lbs x 12 varying stance
    warmup single leg 95lbs x 12 per leg
    Single leg 135x12
    " 155x12
    " 175x12 dropset both legs 175x12


    Single Leg Dumbbell Romanian DL
    40x12
    40x12 left, 5 right STOP

    Felt a severe pop during the eccentric (downward) motion on rep 6 in my lumbo-sacral area, and dropped the weight right away...40 is light weight so I was shocked, but I attribute it to overuse of my PC chain for the last 2 weeks...spent the next 30 minutes stretching and walking in 5 minute intervals on a treadmill...

    I'm pissed now...I'll take the rest of the week easy and stick to light cardio :o
     
  13. 4cd-Air

    4cd-Air Rape seemed like the next logical step

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    Friday 10/31/08

    Went to my apartment fitness center and did a few upper body circuits on their lame ass machines paired with inclined treadmill walking...back is still tight but seems to loosen up with activity. Took the rest of the weekend off and will do some stuff monday morning...
     
  14. 4cd-Air

    4cd-Air Rape seemed like the next logical step

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    Monday 11/3/08

    Upper Body 100mg caffeine 10 hour before, 3 scoops Purple Wrath during

    5:00 walk warmup, shoulder warmups

    Flat Dumbbell Bench Press/Slow Wide Grip Pullups:
    80lbs
    Ladder : 1x1 2x2 3x3 4x4 5x5 3:00 rest
    Ladder : 1x1 2x2 3x3 4x4 5x5 3:00 rest


    :30 second Front Bridge + :30 second 12" box lateral hop 1:30 rest
    :30 second Front Bridge + :30 second 12" box lateral hop 1:30 rest
    :30 second Front Bridge + :30 second 12" box lateral hop 1:30 rest

    Standing Barbell Curl + Standing Barbell Tricep Extention
    45lbs (25lb bar + 20 lbs) 12 + 12 1:30 rest 3 sets


    "Run the rack" Dumbbell Hammer Curls
    50x1 45x2 40x3 35x4 30x5 25x6 20x7 15x8 2:00 rest

    Bench Tricep Dips
    30 reps 1:30 rest 30 reps



    Stretch



    Back was not very sore today, hot shower and light stretching after breakfast helped
     
  15. 4cd-Air

    4cd-Air Rape seemed like the next logical step

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    Tuesday 11/4/08

    Lower Body 100mg caffeine one hour before, 3 scoops purple wraath during


    5:00 walk warmup, shoulder warmups

    Seated Leg Press hip warmups 135 x 24

    Standing Machine Calf Raise 1:00 rests between
    95x12
    115x12
    135x12
    155x12

    Donkey Calf Raise Sled 1:00 rests between
    135x12
    115x12
    115x12


    Seated Calf Raise 1:00 rests between
    90x12
    90x12
    90x12


    Seated Leg Press (narrow stance) 1:30 between
    215x12
    275x12
    315x12 dropset 215x12


    Split Jacks/Seated hand cycle ergometer
    60 + 5:00, level 3 tension alternating push/pull 1:00 intervals
    2 sets


    Handstands (against a wall)
    :30-:60 holds attempting to not use wall for balance
    5 sets 1:00 rest between



    Stetch




    Back felt good today...this workout was weird, I haven't done split jacks or hand bikes in a while, and have never really used handstands as an exercise during a workout but I was bored with my normal ab stuff...that shit is hard to do...need to get to a point that I can do handstand pushups without a wall
     
  16. 4cd-Air

    4cd-Air Rape seemed like the next logical step

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    Thursday 11/6/08


    Upper Body 100mg caffeine one hour before, 3 scoops Purple Wraath during


    5:00 walk
    Shoulder warmups


    Incline Dumbbell Bench Press/ Neutral grip slow pullups
    80lbs

    Ladder 1x1 2x2 3x3 4x4 5x5 rest 2:30
    Ladder 1x1 2x2 3x3 4x4 5x5 rest 3:00


    Standing Cable crossover post delt fly (high pulley to low hold)/ Explosive Fingertip Pushups

    20lbs x20 + 10 pushups rest 1:30
    30lbs x15 + 10 pushups rest 1:30
    40lbs x12 + 10 pushups rest 1:30


    Standing Straight Bar Curl/ Tricep Extention
    25lb bar

    bar(25lbs) x 20/x20 rest 1:30
    45lbs x 12/12 rest 1:30
    55lbs x 12/12 rest 1:30


    Dumbbell Concentration Curl (single arm)
    30lbs x 8 rest 1:30
    30lbs x 8 rest 1:30
    30lbs x 8 rest 1:30


    Standing Dumbbell Hammer Curls
    30lbs x 12 rest 1:30
    25lbs x 12 rest 1:30
    25lbs x 12 rest 1:30



    10 Minutes Foam Roller

    Stretch




    Back felt ok today...want a spotter sometimes but hate asking people at my gym, I could have pressed 85's on the bench press if not for all the work in running a ladder alone in a commercial gym.
     
  17. 4cd-Air

    4cd-Air Rape seemed like the next logical step

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    Friday 11/7/08


    Lower Body 100mg caffeine one hour before, 3 scoops purple wraath during


    5:00 walk
    should warmups


    Seated Machine Leg Press (warmup)

    135x12 wide x12 narrow


    Seated Hamstring Curl / Seated Quad Extention (3 second reps, slow hold) 1:30 rest
    95x12 + 115x12
    105x12 + 125x12
    105x12 + 125x12


    Barbell Oly Snatch (testing lower back flexibility)/Bodyweight Deep Squats 2:00 rests
    Bar x8 + 12
    3 sets


    Kettlebell Turkish Get-Ups
    20lb bell ladder 5x5 4x4 3x3 2x2 1x1 rest 2:00

    Kettlebell Snatches
    20lbs 5x5 rest 1:00
    20lbs 5x5 twice rest 1:30
    20lbs 5x5 twice rest 2:00


    Bench Hip Extentions/Kettleball Pass Around
    x10 slow holds + 1:00 rest 1:30
    x10 slow holds + 1:00 rest 1:30
    x10 slow holds + 1:00 rest 1:30


    Standing Stomach Vacuums
    :10 hold :10 rest 5 times = 1 set
    3 sets, 1:00 rest between


    10:00 Foam Roller

    Stretch
     
  18. 4cd-Air

    4cd-Air Rape seemed like the next logical step

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    Monday 11/10/08


    Upper Body 100mg caffeine one hour before, 3 scoops purple wraath during


    5:00 walk
    shoulder warmups



    Flat Barbell Bench Press/ Wide Grip Lat Pulldown
    bar warmup x 25 + warmup 65x12

    135lbs x 21 (7 bottom 1/2, 7 top 1/2, 7 full) + 150lbs x 12 rest 1:30
    135lbs x 21 (7,7,7) + 165lbs x12 rest 1:30
    135lbs x 21 (7,7,7) + 180lb x 12 dropset 90x12 rest 1:30



    Flat Bench Dumbbell Fly / Standind Cable Rear Delt Fly (High to Low)
    30lbs x 12 + 30lbs x 15 rest 1:30
    30lbs x 12 + 40lbs x 15 rest 1:30
    30lbs x 12 + 50lbs x 12 rest 1:30


    Seated Dumbbell Lateral Raise
    25lbs x 12 1:30 rest
    25lbs x 12 1:30 rest
    25lbs x 12 dropset 15lbs x 10 1:30 rest


    Standing Straight Bar Curls / Overhead Tricep Extention
    bar (25lbs) x 15 + bar (25lbs) x 15 rest 1:30
    45lbs x 12 + 45lbs x 12 rest 1:30
    65lbs x12 + 65lbs x12


    Smith Machine behind the back Shrugs
    180lbs x 12 rest 1:30
    180lbs x 12 rest 1:30
    180lbs x12 dropset 90lbs x 12 rest 1:30

    Standing Dumbbell Hammer Curl
    40lbs x12 rest 1:00
    40lbs x10 rest 1:00
    40lbs x 8 rest 1:00

    Stretch 10:00


    Back is still tight but felt good...still not used to this upper/lower split, volume feels lower than what I'm used to.
     
  19. 4cd-Air

    4cd-Air Rape seemed like the next logical step

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    Tuesday 11/11/08

    Calves, Abs, and Cardio 100mg caffeine one hour before, three scoops Purple Wraath during

    5:00 walk warmup


    Machine Leg Press warmup
    135lbs x 12 slow


    Standing Calf Raise/ Single Leg Horizontal Leg Press
    115x 12 + 120lbs x 6 per leg 2:00 rest
    135x 12 + 135lbs x 6 per leg 2:00 rest
    155x 12 + 135lbs x 6 per leg 2:00 rest


    Seated Calf Raise / Hanging Oblique Leg Raise
    90x12 + 6 per side 1:30 rest
    90x12 + 6 per side 1:30 rest
    90x12 dropset 45x12 + 6 per side 1:30 rest


    Kettlebell Situp & Twist/ Standing Calf Raise
    20lb bell 15+15 + 15 1:30 rest
    15 + 15 + 15 1:30 rest
    15 + 15 + 15 1:30 rest


    Cable Rope Crunches/ Slow Side Shuffles
    100lbs x 15 +50 yards
    100lbs x 15 + 50 yards
    100lbs x 15 + 50 yards


    Step Mill
    10:00 level 5


    Elliptical
    10:00 level 7



    Stretch


    Felt good today, back was allright. Cardio sucks.
     
  20. 4cd-Air

    4cd-Air Rape seemed like the next logical step

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    Thursday 11/13/08

    Upper Body 100mg caffeine 45 minutes before, 3 scoops Purple Wraath during



    5:00 walk, shoulder warmups


    Underhand Lat Pulldown/ Dumbbell Flat Bench Press
    65x12 warmup + 35x12 warmup 1:30 rest
    150x12 + 60x12 1:30 rest
    150x12 + 65x12 1:30 rest
    165x12 + 65x12 1:30 rest



    Hammer Strength Low Row (Underhand)/ Low Pulley Cable Fly
    180x12 + 30x12 1:30 rest
    160x12 + 30x12 1:30 rest
    160x12 dropset 90x12 + 30x12 1:30 rest



    Straight Bar Preacher Curl (25lb bar)/ Rope Tricep Extention
    Bar x 12 + 60x12 rest 1:30
    35x12 + 70x12 rest 1:30
    45x12 + 80x12 rest 1:30



    Dumbbell Alternating Hammer Curl/ Seated Dumbbell Behind the Head Tricep Extention
    45x10 + 60x12 rest 1:30
    40x12 + 65x12 rest 1:30
    35x12 + 70x12 rest 1:30



    Behind the Back Straight Bar Wrist Curls (25lb bar)
    75x12 rest 1:00
    75x12 rest 1:00
    75x12 rest 1:00



    Seated Hand Bike
    5:00 level 3 90 RPM


    Stretch



    Good pump today, felt like I left a little on the table as far as back work goes, but chest feels good. Bi's and Tri's were good, but the hand bike kills.
     
  21. 4cd-Air

    4cd-Air Rape seemed like the next logical step

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    Friday 11/14/08


    Calves, Abs, and Cardio 100mg caffeine one hour before, 3 scoops Purple Wraath during



    5:00 walk, shoulder warmups


    Plate Loaded Leg Press/Calf Raise
    90x12 warmup
    180x12 + 180x12 rest 1:30
    180x12 + 180x12 rest 1:30
    180x12 +180x12 rest 1:30


    Seated Calf Raise/ Plank
    90x12 + 1:00 hold, rest 1:30
    90x12 + 1:00 hold, rest 1:30
    90x12 dropset standing BW x12 + 1:00 hold, rest 1:30


    Handstands (near wall)
    1:00 hold, rest 1:00
    1:00 hold, rest 1:00
    1:00 hold, rest 1:00



    Hyperextention Bench Glute Contractions/ Plate Push Aways
    x12 + 10lbs x 15 rest 1:30
    x12 + 10lbs x 15 rest 1:30
    x12 + 10lbs x 15 rest 1:30



    Kettlebell Snatch/ Pass Around & Figure 8's
    20lb bell x 20 per hand + 1:00 rest 2:00
    20lb bell x 20 per hand + 1:00 rest 2:00
    20lb bell x 20 per hand + 1:00 rest 2:00


    10 minutes Elliptical level 5


    Stretch



    good workout, still leary about going heavy on any leg work, focused more on tempo and contraction this time. Still need to work on kettlebell skills, I feel rusty.
     
  22. 4cd-Air

    4cd-Air Rape seemed like the next logical step

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    Monday 11/17/08

    Upper Body 3 caps Redline one hour before, 3 scoops purple wraath during


    5:00 walk, shoulder warmups


    Lat Pulldown (behind the head)
    65lbs x 12 shrug x12 full range warmup
    150x12 rest 1:30
    150x12 rest 1:30
    150x12 dropset 75x12 in front, rest 1:30


    Flat Dumbbell Bench Press
    70x12 rest 1:30
    75x12 rest 1:30
    80x10 dropset 40x10 rest 1:30


    Hammer Strength Low Row (one arm at a time)
    70x12 rest 1:30
    70x12 rest 1:30
    70x12 rest 1:30


    Hammer Strength Incline Chest Press (slow 3/4 reps)
    55x12 rest 1:30
    55x12 rest 1:30
    55x12 rest 1:30


    Smith Machine Behind the Back Shrugs
    180x12 rest 1:30
    180x12 rest 1:30
    180x12 dropset 90x12 in front, rest 1:30


    Straight Bar Curls (25lb bar)
    45x12 rest 1:30
    55x12 rest 1:30
    65x12 dropset bar x 12, rest 1:30


    Lat Pulldown Underhand Tricep Extentions
    30x12 rest 1:30
    50x12 rest 1:30
    50x12 rest 1:30


    Standing Dumbbell Hammer Curls (alt. arms)
    35x12 rest 1:30
    35x12 rest 1:30
    35x12 rest 1:30


    Low Cable Tricep Kickback
    20x12 rest 1:30
    30x12 rest 1:30
    30x12 rest 1:30


    Behind the Back Straight Bar Wrist Curls
    75x12 rest 1:00
    75x12 rest 1:00
    75x12 rest 1:00


    20:00 elliptical, level 5


    stretch



    Back feels good, no pain today...body fat measurements will be taken Friday, so I am tapering down till then...have a competition with a friend that culminates the day after thanksgiving. Gonna stick with cardio the rest of the week and try to dry out as much as possible while dropping carbs till then.
     
  23. cubedojo

    cubedojo New Member

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    How many carbs are you gunna shoot for per day to dry out?
     
  24. 4cd-Air

    4cd-Air Rape seemed like the next logical step

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    well Saturday, yesterday, and today, probably as high as I can go, near to 500 grams...then drop the bottom out tomorrow and Wednesday, carb up Thursday (easy deal, thanksgiving) maybe 250g depending on how I look, then stay low Thursday night/Friday morning...the bodyfat test will be friday afternoon
     
  25. evolude

    evolude OT Supporter

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    This Thursday is Thanksgiving?
     

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