Mr. Pelhams Encyclopedia of Not-So-Modern-Bodybuilding (Paperback)

Discussion in 'Training Logs' started by Mr. Pelham, Dec 1, 2008.

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  1. Mr. Pelham

    Mr. Pelham Guest

    Meh, couldn't think of a better title. Anyways, I figured when I had the time I'd log my experience in getting back into the game.

    My goals are vague right now. I want to get back into serious mode and start working out the kinks as I go along.

    Cheers :beer:
     
  2. evolude

    evolude OT Supporter

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  3. jmezz

    jmezz layin in bed stretchin my pumped quads for hours

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    Maybe once you get back into it you can hop on my routine.

    I"m not really concerned with what I eat before I go in anymore...since I didn't feel it mattered. As long as I ate something high in complex-carbs about 1-1.5 hours ago I'm good to go.

    Day 1

    Legs

    Leg days I still walk on the treadmill at a pace of 2.5 for 10 minutes to get the blood going.

    still doing a 10 min. stretch in which I incorporate a lot of Tom Platz's stretches mentioned Arnold's Bible.

    Warm up: 225 for 25 nice relaxed full range reps

    I stretch out the Hammy's right after


    SQUATS
    Set 1: 315lbs for at least 10-12
    Set 2: 365-385(depending on feel of last set) 10 reps
    Set 3: 425 for 8-10 (usually 8)
    Set 4: 475 for 6-8
    Set 5: 495 for 3-5
    Set 6: 365 for 12
    set 7: 315 for failure
    set 8: 315 for failure

    LEG CURLS
    I do 5 sets of the same weight and same reps...120lbs on the pin and 15 reps...it gets really hard on the last 2-3 sets :o

    Then since I'm still somewhat "eating clean" and trying to remain as lean as I can...I ride the bike on the highest setting for 20 minutes.


    Day 2


    Chest

    I will switch from starting the workout with FLAT to INCLINE to INCLINE to FLAT every 3rd workout.

    My warm up and stretch is a little unique as I found that it really really stretches me out and pumps some blood into the pecs while doing so. I will lay down on the bench and take 2 12lb dumbells and do an ultrafly and count to 30 then I will fly them up like normal, and repeat 2 more times.

    then i will move for the rotator cuff exercises to warm those up. I do 5lbs to each side, lying on my side.

    Warm up - 80lb DB's for 15, very slow and full stretch with pause at bottom.

    FLAT DB BENCH
    100's - 2 sets of 15 as fast as I can. Almost like speeds but I slow it down on the negative.
    **move to the BB**
    225 - 2 sets the same way. 10 reps as fast as I can, and control the negative.

    INCLINE BENCH
    every chest workout I switch the incline from the Hammer strength press, to DB's to BB. Keep that cycle going. Same reps and generallly the same weight range as well.

    HAMMER STRENGTH - 3 plates per side
    DB - 110's
    BB - 205-225lbs

    I will do 4 sets to failure. Which is about 12-15 reps

    DB FLYS

    55's for 10
    60's for 8-10
    60's - 8
    60's -8

    WEIGHTED DIPS
    2 sets of 15 with 50lb DB

    If Im feeling up to it I will flex after the workout...its usually 50/50 that I'll do that.


    Day 3


    Back

    Stretch: I'll hang from the chin bar one hand at a time. Next I'll do a squat pull on the side of any machine one arm at a time.

    WIDE-GRIP SEATED ROWS
    I will take the lat pull down bar and use it on the row.

    set 1: (weight is irrelevant since everyone's machine is different) 10 reps
    Set 2: increase weight by 20lbs : 8 reps
    set 3: increase again by 40lbs and will go till failure

    CLOSE GRIP CHINS (hands about 10 in. apart overhand)

    Set 1: (no weight) 15 reps
    Set 2: 12 reps
    Set 3: 10-12 reps
    Set 4: failure (usually 8 reps)

    T-BAR ROWS (holla)

    Set 1: 4 plates for 10 reps
    Set 2: 4+qtr for 8 reps
    Set 3: same weight for 6-8
    Set 4: 3 plates for 12-15

    Between each set I will do a hands on hip lat spread for a 20second count.

    Day 4

    Arms

    Now this routine is completely different from the last one here. This is more for power.

    I will stretch the bi's and tri's out for about 5 minutes

    Then I will warm up by curling the 45lb bar 18reps...1 set

    BB CURL

    Set 1: 135 for 12 reps
    Set 2: 155 for 8-10 reps
    set 3: 185 for 6 reps
    set 4: 195 for 3-4 reps

    PREACHER CURL

    Set 1: 120 for 3-5 reps
    Set 2: 130 for 3-5 reps
    Set 3: 130 for 3-5 reps

    SUPERSET: overhand BB curl with hammer curls

    Set 1: 65lb barbell :hs: for 10 reps with a 10 second count negative and 5 reps of the 30lbs dumbbells

    I actually do that for 3 sets total...same weight, same reps.

    CLOSE GRIP BENCH
    warm up with 185 for 15

    Set 1: 225 for 8
    Set 2: 275 for 4-6
    Set 3: 275 for 4-6
    Set 4: 295 for 2-4

    INCLINE SKULLCRUSHERS (on machine)

    I will stack the weight at 220lbs and add another 45lb plate to the pins

    Sets 1-4 : 4-6 reps

    UNDERHAND EXTENSIONS

    Sets 1-3: 110lbs on the pins for 6-8 reps

    final is I will do 2 sets of 21's with 25lb DB's

    Day 5


    Shoulder & Calves

    I'll work my rotator cuff with 5lbs 2 sets of 15 before warming up for shoulders. Then I'll stretch out by having someone pull my arms as far back and high as they can.

    well this is pretty odd, as I'm constantly switching up my shoulder workout, trying to find one that bests suits me. so I suppose I'll post them all. :hs:

    Workout A

    MILITARY PRESSES (with DB): I will do them alternate arm tho...one arm at a time otherwords

    warm up with 1 set of Arnold presses

    Set 1: 100's for 8
    Set 2: 100's for 8
    Set 3: 110's for 6-8
    that one arm at a time is probably the hardest yet.

    UPRIGHT ROWS on BB

    Set 1: 135 for 12 reps
    Set 2: 155 for 8
    Set 3: 165 for 6-8
    Set 4: 135 to failure

    REAR DELT RAISES (DB)
    Set 1-3 are seated and bent over with the 30's for 8-10

    SHRUGS
    all 3 sets are the 120's to failure...don't count really

    Workout B

    MILITARY PRESSES (smith; behind the head)

    Set 1: 185lbs for 10
    Set 2: 205 for 10
    set 3: 225 for 6-8
    Set 4: 225 for 6-8
    Set 5: 245 for 4-6

    SIDE LATERAL RAISES (with DB)

    Set 1: 55's for 8-10
    Set 2: 60's for 6-8
    Set 3: 60's for 6-8
    Set 4: 45's for failure

    REAR DELT RAISES ON PECK DECK MACHINE

    Set 1: 8-10 reps
    Set 2: 6-8
    Set 3: 6-8

    SHRUGS (BB)

    275lbs for 8-10
    315 for 6-8
    315 for 6-8

    Workout C is a variation of A & B

    Calves

    SEATED CALF RAISES

    set 1: 4plates for 15
    set 2: 4+qtr plates for 15
    set 3: 5 plates for 12-15

    CALF EXTENSIONS ON LEG PRESS MACHINE (rotating foot position)

    I do 4 plates on each side and 15 reps per angle of foot..for 3 sets

    I ride the bike for 10 minutes there after

    I'm now resting 2 days out of the week.

    My post workout meal is always changing from shakes to food, and all that. But I generally get about 50-60 grams of protein and 30-40 grams of carbs and about 5 grams of fats per post workout meal.

    :)
     
  4. Mr. Pelham

    Mr. Pelham Guest

    jmezz, thanks I like that a lot. I especially like the squating, although I'm goin to put more concentration into the ham's as they are a weak point right now.

    I'll give that a go after my basic routines are done.
     
  5. jmezz

    jmezz layin in bed stretchin my pumped quads for hours

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    Don't thank me, thank this guy who posted it.

    http://forums.offtopic.com/showthread.php?t=1313834
     
  6. Mr. Pelham

    Mr. Pelham Guest

  7. Jacknasty

    Jacknasty New Member

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    I thought that routine looked familiar. lol
     
  8. Abomb

    Abomb New Member

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  9. GTLifter

    GTLifter Banned

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    I was thinking there was no way in hell jmezz could squat that much.
     
  10. evolude

    evolude OT Supporter

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    :rofl:
     
  11. GOGZILLA

    GOGZILLA Double-Uranium Member

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    yeah same dude LOL
     
  12. Mr. Pelham

    Mr. Pelham Guest

    Bump, leaving for the gym in 5
     
  13. JeremyD

    JeremyD New Member

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    lol





    Welcome back anyways
     
  14. ~stangzorized~

    ~stangzorized~ New Member

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    haha, I was like damn hes already back to where he was!! then I saw jmezz posted it :mamoru:

    I used that routine forever a couple years ago, awesome staple
     
  15. gubment cheese

    gubment cheese New Member

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    i'd like to see what you do to "get back into it".
     
  16. TheMarchHare

    TheMarchHare OT Supporter

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    good luck dood! look forward to reading it!
     
  17. Mr. Pelham

    Mr. Pelham Guest

    what a shit day! All around, FUCK!

    I was half asleep when I left, not motivated at all. I thought I'd be ok when I got there...better than expected i suppose

    chest/back

    light warm up of incline w/60's for 18

    Superset:
    4 sets of chins to the back 10,10,8,6
    4 sets of incline DB 70's 15,12,10,9

    Superset:
    4 sets of chins to the front 10,8, 7, 5
    4 sets of DB bench 85's 12, 12, 10, 9

    Cable Fly's
    -4 sets of 12-15

    Bent-over-rows wide grip (used 225lbs)
    - 4 sets 15, 12, 10, 8

    really tired, rest periods are getting longer and longer

    Superset
    -dips: 4 sets of 15
    -close grip seated rows 4 sets of 8

    I had pullovers to do, I was so beat I skipped those and did 10 minutes of the bike and went home
     
  18. Lukkie

    Lukkie OT Supporter

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    :eek3: how far do you lean over when you do these
     
  19. Mr. Pelham

    Mr. Pelham Guest

    maybe like this:

    [​IMG]
     
  20. Mr. Pelham

    Mr. Pelham Guest

    latest Pelham bandwagon is getting my back as wide as fuck. For some reason I'm totally into a lat spread that brings my back past my arms :eek3: :mamoru:
     
  21. TheMarchHare

    TheMarchHare OT Supporter

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    holy fuck man, you're bentover rowing my bench!
     
  22. Mr. Pelham

    Mr. Pelham Guest

    SHOULDERS

    Standing Military press or Push presses I guess
    -5 sets 10,8,8,6,4 (135, 135, 155, 175, 185)

    Seated smith military to the back
    -4 sets of 10 (45's on either side)

    Standing side raises
    4 sets of 12 (20lbs)

    Standing Front cable raises
    4 sets of 12 (pin at 65lbs)

    Rear raises on incline
    4 sets of 8 (15lbs)

    Shrugs
    5 sets 10, 10, 8,8 and ran the rack for last set to failure

    Cardio: 20 minutes HR @ 130bpm
     
  23. GTLifter

    GTLifter Banned

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    having a wide back just screams awesome
     
  24. RICK RO$$

    RICK RO$$ Active Member

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    I don't bop I do the money dance
    ever get bicep tendon/elbow pain from heavy bent rows?
     
  25. TXLBS

    TXLBS New Member

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    no diss to pelham, but thats a pretty modest bent over row.
     
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