Muscle and Brawn Forums
 

Go Back   Muscle and Brawn Forums > Training > Training Logs
Mark Forums Read
Register Articles Members List Search Today's Posts

Notices

Training Logs Keep your training and supplement logs here

Reply
 
Thread Tools Search this Thread Display Modes
Old 07-16-2010, 12:56 PM   #111
kman025
1st MOM
Max Brawn
Points: 12,439, Level: 72 Points: 12,439, Level: 72 Points: 12,439, Level: 72
Activity: 0% Activity: 0% Activity: 0%
 
kman025's Avatar
 

Join Date: Nov 2009
Location: OHIO
Posts: 4,829
Reputation: 26022
kman025 is a lifting machinekman025 is a lifting machinekman025 is a lifting machinekman025 is a lifting machinekman025 is a lifting machinekman025 is a lifting machinekman025 is a lifting machinekman025 is a lifting machinekman025 is a lifting machinekman025 is a lifting machinekman025 is a lifting machine
Default

good work man
User owns 1x Pumping Iron (25th Anniversary Special Edition)
__________________
I <3 front squats
kman025 is offline   Reply With Quote
Sponsored Links
Old 07-16-2010, 11:51 PM   #112
zzman
Senior Member
Brawn
Points: 2,822, Level: 32 Points: 2,822, Level: 32 Points: 2,822, Level: 32
Activity: 1% Activity: 1% Activity: 1%
 
zzman's Avatar
 

Join Date: May 2010
Posts: 185
Reputation: 4404
zzman has made some very good postszzman has made some very good postszzman has made some very good postszzman has made some very good postszzman has made some very good postszzman has made some very good postszzman has made some very good postszzman has made some very good postszzman has made some very good postszzman has made some very good postszzman has made some very good posts
Default LEGS (continued deload until July 19)

HACK SQUAT
5 plates per side x 8
2 plates per side x 20

DB SLDL
100 x 10
100 x 8
100 x 5 pause at bottom for stretch

DONKEY CALF
3 sets high reps for pump

STANDING SMITH CALF RAISE
2 sets high reps for pump

Cardio for 20 minutes on stepmill and bike

CHANGES TO ROUTINE
I'm still gonna run DC since I think it is giving me some awesome gains in strength and I think the size will follow. I'm gonna get rid of any type of barbell OH pressing. I'll only do HS shoulder press with lighter weights and way more reps for pump. I'm gonna do my upright rows with DB's and more reps to focus on getting blood into the muscle and not worry so much about the weight being lifted. I will also incorporate DB lateral raises with light weight and higher reps. I will continue to do heavy shrugs as that does not cause me any problems in the shoulder. I'm gonna switch my bb incline press over to the smith machine to maintain perfect form and reduce the risk of inflaming my shoulder. I'm gonna keep BB flat bench in and go as heavy as possible (AAU Worlds in OCT). I have got to get my shoulder 100% quickly and keep it that way afterwards. My main focus right now is strength gains in the bench, deadlift, and squat. Sure I wanna build muscle, but I'm not worried about how strong I am when military pressing. Oh and I'm getting some CISSUS too since I've heard some good things about that.
zzman is offline   Reply With Quote
Old 07-17-2010, 08:21 AM   #113
BendtheBar
Bearded Beast of Duloc
Max Brawn
Points: 1,554,481, Level: 100 Points: 1,554,481, Level: 100 Points: 1,554,481, Level: 100
Activity: 49% Activity: 49% Activity: 49%
 
BendtheBar's Avatar
 

Join Date: Jul 2009
Location: Louisiana
Posts: 80,894
Training Exp: 20+ years
Training Type: Powerbuilding
Fav Exercise: Deadlift
Fav Supp: Butter
Reputation: 2581830
BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!
Default

Have you ever tried uprights with dumbbells before? I've considered them but never tried them.
__________________
---------------------------------------------------------------------------------------

Destroy That Which Destroys You

"Let bravery be thy choice, but not bravado."


BendtheBar is online now   Reply With Quote
Old 07-17-2010, 09:40 AM   #114
zzman
Senior Member
Brawn
Points: 2,822, Level: 32 Points: 2,822, Level: 32 Points: 2,822, Level: 32
Activity: 1% Activity: 1% Activity: 1%
 
zzman's Avatar
 

Join Date: May 2010
Posts: 185
Reputation: 4404
zzman has made some very good postszzman has made some very good postszzman has made some very good postszzman has made some very good postszzman has made some very good postszzman has made some very good postszzman has made some very good postszzman has made some very good postszzman has made some very good postszzman has made some very good postszzman has made some very good posts
Default

Quote:
Originally Posted by BendtheBar View Post
Have you ever tried uprights with dumbbells before? I've considered them but never tried them.
yes I have. It's a little easier IMO to use the dumbbells and put a little more focus on your delts.
zzman is offline   Reply With Quote
Old 07-17-2010, 03:42 PM   #115
zzman
Senior Member
Brawn
Points: 2,822, Level: 32 Points: 2,822, Level: 32 Points: 2,822, Level: 32
Activity: 1% Activity: 1% Activity: 1%
 
zzman's Avatar
 

Join Date: May 2010
Posts: 185
Reputation: 4404
zzman has made some very good postszzman has made some very good postszzman has made some very good postszzman has made some very good postszzman has made some very good postszzman has made some very good postszzman has made some very good postszzman has made some very good postszzman has made some very good postszzman has made some very good postszzman has made some very good posts
Default HIIT ABS

Had an awesome cardio and abs workout today. I did 10 intervals on the track (indoors). I did 10 20 second sprints at 75% with 60-70 seconds walking. Abs consisted of rope cable crunches supersetted with hanging leg raises. I also did 3 sets of 20 on a crunch machine. Tomorrow will be another light day in the gym. Intensity will be high, but weights will be light.
zzman is offline   Reply With Quote
Old 07-18-2010, 11:16 PM   #116
zzman
Senior Member
Brawn
Points: 2,822, Level: 32 Points: 2,822, Level: 32 Points: 2,822, Level: 32
Activity: 1% Activity: 1% Activity: 1%
 
zzman's Avatar
 

Join Date: May 2010
Posts: 185
Reputation: 4404
zzman has made some very good postszzman has made some very good postszzman has made some very good postszzman has made some very good postszzman has made some very good postszzman has made some very good postszzman has made some very good postszzman has made some very good postszzman has made some very good postszzman has made some very good postszzman has made some very good posts
Default Chest shoulders triceps

BB FLAT BENCH
225 x 15.......10.........6 (slow and controlled reps)

DB UPRIGHT ROWS
45 x 15......12......8
35 x 8

SEATED DB REAR DELT
22.5 x 15......10.....8

VBAR PUSHDOWNS (2 pulley Cable)
95 x 10......6.......5
65 x 12

20 minutes cardio on the elliptical.

Today was another light day as part of my deload. I'll probably keep most shoulder work light with more reps anyways, but hopefully the next time I flat bench my shoulder will allow me to go heavy or atleast heavier. Tomorrow is gonna be hard and heavy (end of deload).
zzman is offline   Reply With Quote
Old 07-19-2010, 08:45 PM   #117
zzman
Senior Member
Brawn
Points: 2,822, Level: 32 Points: 2,822, Level: 32 Points: 2,822, Level: 32
Activity: 1% Activity: 1% Activity: 1%
 
zzman's Avatar
 

Join Date: May 2010
Posts: 185
Reputation: 4404
zzman has made some very good postszzman has made some very good postszzman has made some very good postszzman has made some very good postszzman has made some very good postszzman has made some very good postszzman has made some very good postszzman has made some very good postszzman has made some very good postszzman has made some very good postszzman has made some very good posts
Default Back/biceps

UH PULLDOWNS WIDE GRIP
220 x 10.....6.....4(+2)
160 x 10......6

UH BB ROW
225 x 8......6.....4
185 x 10.......8

HS PREACHER CURLS
90 x 8(+3)......4(+3)......3(+3)
55 x 8........6

HS PREACHER CURLS DONE WITH ROPE
55 x 8.....5......4

15 minutes LISS cardio on the elliptical. Great workout and I'm very happy to be lifting heavy again. Now I'm just hoping that the change in routine and split will allow my shoulder to heal. I'm starting to get worried.
zzman is offline   Reply With Quote
Old 07-20-2010, 09:46 PM   #118
zzman
Senior Member
Brawn
Points: 2,822, Level: 32 Points: 2,822, Level: 32 Points: 2,822, Level: 32
Activity: 1% Activity: 1% Activity: 1%
 
zzman's Avatar
 

Join Date: May 2010
Posts: 185
Reputation: 4404
zzman has made some very good postszzman has made some very good postszzman has made some very good postszzman has made some very good postszzman has made some very good postszzman has made some very good postszzman has made some very good postszzman has made some very good postszzman has made some very good postszzman has made some very good postszzman has made some very good posts
Default LEGS

Today I decided that I would stop doing DC until after my meet until October. I don't get to squat, bench, or deadlift with near enough frequency with DC. I decided to do a 4 on 1 off split where I can bench, squat, and deadlift every week instead of every other week. My split will look like this:

CHEST/TRIS
BACK
SHOULDERS/BICEPS
LEGS
OFF
REPEAT

I will not be doing any overhead pressing on shoulder days. On chest days I will flat bench everytime and only add one or two other light chest movements if my shoulder allows. I will squat every leg day. On back days I will deadlift first and then do 1 more thickness movement along with 2 width movements. My rep ranges for bench, squat, and deadlift will be 10,8,6,4 and 6,4,2,1. I will alternate those on a weekly basis. This week will be 10,8,6,4 and next week with be 6,4,2,1. Any other movements will have their rep ranges based on feel. I will be keeping a log of all my lifts and will be very intentional about beating the log book every time I go to the gym just like with DC.

Today's workout was legs and my reps were supposed to be 10,8,6,4. My body is gonna need a week or two to adjust to straight sets instead of rest pause, but today wasn't bad. I'll be pretty sore tomorrow though!!

SQUAT
405 x 10
425 x 7
445 x 5
455 x 3

SEATED LEG CURL
200 x 15
230 x 12
245 x 8

BODY MASTER SQUAT CALF RAISE
225 x 15
225 x 15
225 x 15

HACK SQUAT CALF RAISE
315 x 15
405 x 10
315 x 10 dropset
225 x 20 dropset
135 x 20 dropset

10 minutes cardio on the bike.
zzman is offline   Reply With Quote
Old 07-20-2010, 10:01 PM   #119
CallmeKing
Senior Member
Max Brawn
Points: 3,800, Level: 38 Points: 3,800, Level: 38 Points: 3,800, Level: 38
Activity: 10% Activity: 10% Activity: 10%
 
CallmeKing's Avatar
 

Join Date: Jan 2010
Location: Sunshine State
Posts: 1,956
Reputation: 18560
CallmeKing is a dedicated contributorCallmeKing is a dedicated contributorCallmeKing is a dedicated contributorCallmeKing is a dedicated contributorCallmeKing is a dedicated contributorCallmeKing is a dedicated contributorCallmeKing is a dedicated contributorCallmeKing is a dedicated contributorCallmeKing is a dedicated contributorCallmeKing is a dedicated contributorCallmeKing is a dedicated contributor
Default

Damn those are awesome numbers Z. I like the new split as well.
__________________
If you want something reach out and grab it.

"What lies behind us and what lies before us are tiny matters compared to what lies with in us." Ralph Waldo Emerson
CallmeKing is offline   Reply With Quote
Old 07-21-2010, 01:01 AM   #120
big_swede
Senior Member
Max Brawn
Points: 34,215, Level: 100 Points: 34,215, Level: 100 Points: 34,215, Level: 100
Activity: 62% Activity: 62% Activity: 62%
 
big_swede's Avatar
 

Join Date: Apr 2010
Location: sweden
Posts: 11,810
Training Exp: 5
Training Type: Strongman
Fav Exercise: Cable flyes
Fav Supp: Celltech
Reputation: 477724
big_swede is one with Crom!big_swede is one with Crom!big_swede is one with Crom!big_swede is one with Crom!big_swede is one with Crom!big_swede is one with Crom!big_swede is one with Crom!big_swede is one with Crom!big_swede is one with Crom!big_swede is one with Crom!big_swede is one with Crom!
Default

Heavy ass squats man, and i like the split setup. How does squating just 2 days after dls work four you? I use the same time between them and some weeks notice my squats go down after heavy deads
__________________
big_swede is online now   Reply With Quote
Reply

Bookmarks

Tags
log, offseason


Thread Tools Search this Thread
Search this Thread:

Advanced Search
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off

Forum Jump


All times are GMT -5. The time now is 09:28 PM.


Powered by vBulletin® Version 3.8.5
Copyright ©2000 - 2014, vBulletin Solutions, Inc.