Ralyks' Log

Discussion in 'Training Logs' started by ralyks, Dec 19, 2006.

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  1. ralyks

    ralyks New Member

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    I'm jumping back on the bandwagon. I've been looking for something more hypertrophy oriented and the routine NoQ posted looks good, so starting monday that's what I'll be doing. I'll get some good quality pictures posted for before shots. Numbers from the routine I've been on:
    DB Press: 80x10x3
    Squats: 265x10x3
    Deadlifts: 275x10x3
    All time 1RM (which I'm below for the most part ATM) are:
    Bench: 250
    Squat: 425
    Deadlift: 425
    And usually after doing bench + back + deadlift or squats, I'll head home, which means no arm, calve or shoulder work really gets done. Hopefully with a laid out routine (and more protein in my diet) I can start gaining again.
     
  2. ralyks

    ralyks New Member

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    Overhead Dumbell Press: 45x10, 55x10, 55x9
    Laterals: 12x10, 20x10x3
    Preacher Curl: 50x10, 70x10, 70x9, 70x8
    Tricep Pushdowns: 150x10, 170x10x2+drop set

    Rotators and reverse fly machine.
     
  3. ralyks

    ralyks New Member

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    Current weight: 192
    I'll be 210 by march.
     
  4. ralyks

    ralyks New Member

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    June
    [​IMG]
    May
    [​IMG]
    Today
    [​IMG]
    Today
    [​IMG]

    Can't really see any change, good motivation I guess. My face looked retarded so I hid it :o
     
  5. ralyks

    ralyks New Member

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    7,5,5,4
    135x12
    155x10
    145x10
    145x10

    120x10
    135x10
    150x10

    120x10
    150x8
    135x8
    135x9
    Forgot this was only 3 sets

    90x15
    90x9+75x6
    They feel odd but not like my shoulder is going to pop out. I figure if I keep working on my RCs and don't push too hard these will be fine.
     
  6. ralyks

    ralyks New Member

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    70x10
    65x10
    60x10
    60x10
    155x10
    155x10
    155x9
    155x8

    Oops, should've paid attention and only done 3 sets.
    25x15
    25x15

    Stopped there cause I did an extra set of bench.
    BW+25x5
    BW+25x5

    My biceps are destroyed from yesterday, but my back isn't too bad.
     
  7. ralyks

    ralyks New Member

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    My strength drops off real fast after only the first few sets, I think it's an issue with not eating enough. I can understand what "check your ego at the door" means now though. In a couple weeks (once I adjust) I'll be switching to a 5x5 rep scheme on this routine, just to try it out.
     
    Last edited: Dec 25, 2006
  8. y1997

    y1997 Made in the U.S.S.R.

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    I would suggest sticking to it, high volume has done wonders for me.
     
  9. ralyks

    ralyks New Member

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    That's what I'm hoping for, but I've already done 2 weeks at 15reps and 3 weeks at 10reps now I'm doing on to this, I think I will need a quick change up in 5 or 6 weeks.
     
  10. ralyks

    ralyks New Member

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    195x14
    210x13
    225x14
    225x12

    355x10
    395x10
    395x10

    135x10
    135x10
    135x10
    135x10

    Adductors/Abductors

    Squats definitely need to come second on this day, and I've never done lunges but will try them next time. Never done abductors/adductors either, but will definitely leave them in as something to do at the end.
     
    Last edited: Dec 30, 2006
  11. ralyks

    ralyks New Member

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    70x10
    70x10
    65x10
    65x10

    80x10
    75x9
    75x8

    135x14
    120x15
    120x14

    BW+15x8
    BW+15x6
     
  12. ralyks

    ralyks New Member

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    8,6,5,6
    135x5
    225x8
    275x10
    275x10
    275x10

    120x10
    135x10
    135x9

    120x10
    135x10
    135x8

    75x15
    90x15

    The deadlifts raped me, normally I'd have gone home after them but I stuck it out and finished, 4mg ephedrine + headphones does wonders.
     
  13. jonno

    jonno New Member

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    that's a nice back
     
  14. ralyks

    ralyks New Member

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    Thanks, my waist needs to be a bit smaller and I need more mass in my traps but I'm on my way.
     
  15. Elfling

    Elfling New Member

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    Whoa, I missed hotness pics!

    Why such high-rep deads?
     
  16. ralyks

    ralyks New Member

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    I've never really done high rep deads until a few weeks ago, and now everytime I do them my lats, traps, lower back, hams and calves get blasted. I'll probably only do it once more in 2 or 3 weeks then move to lower volume.
     
  17. ralyks

    ralyks New Member

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    My back is still killing me, 3 days later. I'm tired, moody and feeling stressed though, I think I need to tone it down a bit.

    DB Shoulder Press

    35x20
    50x10
    55x10
    55x9

    Lateral Raises

    15x12
    20x10
    20x10

    Rear Dumbell Flys

    10x15
    15x10
    Rear Fly Machine
    105x12
    90x10
    90x10

    Barbell Curl

    65x12
    75x10
    75x9

    Preacher Curl
    85x10
    75x10
    65x10

    Hammer Curl
    40x6+35x5
    35x10
    30x10
    25x10

    Shrugs
    85x15
    85x9
    75x12
    75x10
     
  18. ralyks

    ralyks New Member

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    DB Fly
    25x18

    DB Press
    80x10
    80x10
    80x8
    75x10

    Incline DB Press
    65x10
    65x9
    60x10

    DB Fly
    25x20

    Weight Dip
    BW+25x7
    BW+25x6

    Tri Pushdowns
    140x10+(drop 20lbs, do 5reps, until 80lbs)
    140x5+(drop 20lbs, do 5reps, until 80lbs)

    The flys in the beginning made a noticeable difference in what was being strained on the db press.
     
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