JocularRic’s BodyBlog

Superset
Front Squats
10 @ 135, 3 @ 260, 3 @ 260 (At the bottom I have tendency to come forward)
Donkey Calf Raises
3 x 20 @ 280

Squats
3 @ 315, 4 @ 315
Hise Shrugs
2 x 20 @ 315

Standing Calf Raises
20 @ 720, 2 x 20 @ 810
Machine Hise Shrugs
20 @ 720, 2 x 20 @ 810

No Lunges, Sissy Squats, Jump Squats today–I went hiking and now have some major blisters on my feet. So I subbed in some leg presses and single leg presses.

Leg Press (Weight of sled not included)
6 @ 360, 6 @ 450
Unilateral Leg Press
10 @ 180, 10 @ 180

Leg Raises
2 x 20

After thoughts: Felt good about the workout. The biggest guy in my gym came up to me after my front squats and said thy looked real nice. When I asked what he thought of my form he cautioned me about pushing through my toes at the bottom. He emphasized focusing on pushing through my heels. The blisters made it too uncomfortable to do lunges and jump squats today so I skipped them. Leg presses and Unilateral Leg Presses may be what I’ll use for my next cycle in place of lunges and sissy squats. What else? Oh my traps are already sore. LOL  I may have a stiff neck tomorrow.

Superset
Front Squats
2 x 10 @ 135, 4 @ 245, 5 @ 245 (Form started to go on rep 4 of 1st set)
Donkey Calf Raises
2 @ 20 @ 260, 2 x 20 @ 280

Quad-set
Squats
2 x 10 @ 295 (Next week over 300)
Hise Shrugs
2 x 20 @ 295
Standing Calf Raises/Machine Hise Shrugs
2 x 20 @ 720

Superset
Lunges
2 x 10 @ 80
Sissy Squats
2 x 10 @ 40

Superset
Jump Squats
2 x 10 @ 50
Leg Raises
2 x 20

After thoughts: The front squats seemed much harder. I lost my form on rep 4 of the 1st set. The second set I felt every muscle from my ankles to my glutes working.

Goal=Weights @ 80% of 1RM with @ least 5 reps on core exercises; 8 - 12 reps on auxiliary exercises.

Workout A
Tri-set
Deads
10 @ 185, 6 @ 325, and 7 @ 325
SLDL
10 @ 185, 10 @ 325, and 5 @ 325
Donkey Calf Raises
4 x 20 @ 260

Power Cleans
5 @ 145, 7 @ 145, 5 @ 145
Standing Calf Raises
2 x 20 @ 720
Hise Shrugs on Standing Calf Machine
2 x 20 @ 720
One Arm Snatch I just wanted to see how these felt now that I’ve gained some Strength.
2 x 10 @ 45 (Just the Oly bar)

Workout B
Rotator Cuff Warm-up
Inner/Outer Lateral Cable Rotations
2 x 20 @ 30
Cuban Rotations/Empty the Can
2 x 20 @ 12.5

Pull-ups
5, 5, 6 @ bw+25 (Negatives)

Superset
Rows (My form is starting to be effected by the weight–I really need to focus)
6 @ 240, 6 @ 240
Kelso Shrugs
20 @ 240, 20 @ 240

Superset
T-Bar Rows
2 x 7 @ 135
Kelso Shrugs
20 @ 135, 20 @ 135

Workout C
Superset
Wide Grip Pull Downs
2 x 20 @ 90, 7 @ 170, 10 @ 170
Wide Grip Pull Downs Shrugs
2 x 20 @ 90, 2 x 20 @ 170

Close Grip Pull Downs
2 x 7 @ 180
Close Grip Pull Downs Shrugs
2 x 20 @ 180

Tri-set
Dunn Lat Pulls (The stack was fixed for second set)
12 @ 110, 10 @ 120
Face Pulls
2 x 10 @ 160
Full Lat Extensions
2 x 10 @ 50

Superset
Curls (Form sucked @ 90, Dropped the weight back to 80)
5 @ 90, 6 @ 80
Reverse Curls (Although I seem to be stronger here form sucked @ 90)
10 @ 90, 10 @ 80

Incline Curls
2 x 7 @ 30

Concentration Curls
2 x 10 @ 30

After thoughts: Muscle soreness is becoming more intense with the added weight. And I’ve had my 1st misses of targeted weight. (Thinks to himself–Hum. . . .Ya think all your volume may have caught up to you? Ya think you may be over training?) I’m glad I only have seven more days of workouts left on this cycle. Then a week off and then a cycle with more reasonable volume.

Wednesday 9 May 2007 — Bench Day
Week 5 goal–5 reps @ 80% of 1RM

Workout A
Warm-up
Rotator Cuff Warm-up
Inner/Outer Lateral Rotations
3 x 20 @ 30
Empty the Can (Normally I do 3 sets but I felt warmed up)
20 @ 12.5, 12.5

(Time was short so I skipped the cable flies and went directly to the bench movements)

Superset
Incline Close Grip Bench Press (10 reps more than requirement)
10 @ 95, 95, 155, and 155
Incline Shoulder Shrugs[/b] + 8 Total Reps
20 @ 95, 95, 145, 145, 95, 95
Finished w/two sets of 10 Half Reps followed by 10 Full Reps-no break
10 @ 95, 95

Bench Press/Bench Shrugs (My mind wasn’t in the game on the second set–focused made it on another attempt.)
5 @ 200, 3 @ 200, 5 @ 200
Finished w/two sets of 10 Half Reps followed by 10 Full Reps-no break
10 @ 135, 135

Workout B
Superset
Standing Shoulder Press (4 reps more than requirement)
10 @ 75, 75, 6 @ 145, 8 @ 145
Finished w/two sets of Half Reps each followed by set of Full Reps-no break
10 @ 85, 85
Overhead Shrugs
20 @ 75, 75, 10 @ 145, 20 @ 145, 145, 85, 85

Upright Rows (10 reps more than requirement)
10 @ 120, 120, 65, 65

Lateral Raises
10 @ 30, 30

Arnold Presses
10 @ 45, 45

Smith Machine Incline Shoulder Shrugs (I’m switching to the Smith on these because of leverage and safety)
20 @ 230, 250, 270, 310

Superset
Close Grip Bench Press
10 @ 165, 165
Bench Shrugs
20 @ 165, 165

Cable Flies High, Med, Low
10 @ 40, 40

Dips Four reps more on first set than required.
10 @ 25, 5 @ 25

Triceps Push Downs
10 @ 200, 200

Underhand Triceps Push Downs
10 @ 160, 160

Overhead Triceps Extensions
10 @ 140, 140

Clap Push ups
10, 10

After thoughts: Wow, I’m really feeling the workout this week. This program often leaves me sore and feeling D.O.M.S until a day before or two when I’m scheduled to hit the muscles again. At times I’ve had a hard time sleeping because I so sore. This week it’s even more intense. Right now I’m glad I cut back on the cardio. I’m doing a little for active recovery. I skipped the Dirty Thirties this week as my triceps were pretty fried by the time my W/O near it’s end.

Workout A
Tri-set
Deads
10 @ 135, 6 @ 305, and 10 @ 305 (4 over required on second set)
SLDL
10 @ 135, 6 @ 305, and 10 @ 305 (4 over required on second set)
Donkey Calf Raises
5 x 20 @ 240

Tri-set
Power Cleans (5 reps total over required)
8 @ 135, 9 @135
Standing Calf Raises
2 x 20 @ 720
Hise Shrugs on Standing Calf Machine
2 x 20 @ 720

Workout B
Rotator Cuff Warm-up
Inner/Outer Lateral Cable Rotations
3 x 20 @ 30
Cuban Rotations/Empty the Can
3 x 20 @ 10

Pull-ups (Negatives)
6 @ bw, 6 @ bw+25, 6 @ bw+45

Superset
Rows/Kelso Shrugs (2 reps over required)
8 @ 225, 6 @ 225

Superset
T-Bar Rows/Kelso Shrugs (8 reps over required)
2 x 10 @ 120

Superset
Wide Grip Pull Downs (8 reps over required)
2 x 10 @ 160
Wide Grip Pull Downs Shrugs
2 x 20 @ 160

Close Grip Pull Downs (5 reps over required)
9 @ 170, 8 @ 170
Close Grip Pull Downs Shrugs
2 x 20 @ 170

Tri-set
Dunn Lat Pulls (I was supposed to go up to 120 but the 120 & 130 plates were stuck together)
2 x 10 @ 110
Face Pulls (8 reps over required)
2 x 10 @ 150
Full Lat Extensions (8 reps over required)
10 @ 50, 8 @ 50

Rear Lateral Raises (Added this in for kicks and grins)
2 x 10 @ 25

Workout C
Superset
Curls
2 x 10 @ 40, 2 x 6 @ 80
Reverse Curls
2 x 10 @ 40, 2 x 10 @ 80

Incline Curls
2 x 10 @ 27.5

Concentration Curls
2 x 10 @ 27.5

Superset
Cable Flies High, Med, Low Hum. . . .I miss read my log I was supposed to do 40# on these.
10 @ 30, 30
Dips Four reps more on first set than required.
10 @ 25, 6 @ 25

Incline Close Grip Bench Press/Incline Shoulder Shrugs + 8 Total Reps
10 @ 95, 95, 145, 145
Finished w/two sets of Half Reps each followed by set of Full Reps-no break
10 @ 95, 95

Bench Press/Bench Shrugs
6 @ 185, 185
Finished w/two sets of Half Reps each followed by set of Full Reps-no break
10 @ 95, 95

Workout B
Rotator Cuff Warm-up
Inner/Outer Lateral Rotations/Empty the Can
20 @ 10, 10, 10

Superset
Standing Shoulder Press + 1 Rep on second working set
10 @ 75, 75, 6 @ 135, 7 @ 135
Finished w/two sets of Half Reps each followed by set of Full Reps-no break
10 @ 75, 75
Overhead Shrugs
20 @ 75, 75, 135, 11 @ 135

Upright Rows
10 @ 110, 110

Lateral Raises Shoulders weren’t working–too engorged and painful to lift 27.5.
10 @ 10, 10, 10

Arnold Presses
10 @ 45, 45

Tri-set
Close Grip Bench Press
10 @ 155, 155
Finished w/two sets of Half Reps each followed by set of Full Reps-no break
10 @ 95, 95
Bench Shrugs
20 @ 145, 145, 95, 95
Lateral Raises After my shoulders had been worked out a little I came back to these and got my 2 sets @ 27.5.
10 @ 27.5, 27.5

Triceps Push Downs
10 @ 200, 200

Underhand Triceps Push Downs
10 @ 150, 150

Overhead Triceps Extensions
10 @ 130, 130

Dirty Thirties
80, 80

Superset
Front Squats
10 @ 135, 8 @ 215, 7 @ 215 Total of 3 bonus reps
Donkey Calf Raises
3 @ 20 @ 240

Quad-set
Squats
2 x 10 @ 260 Total of 4 bonus reps
Hise Shrugs
2 x 20 @ 260
Standing Calf Raises/Machine Hise Shrugs
2 x 20 @ 720

Superset
Lunges
2 x 10 @ 60
Sissy Squats
2 x 10 @ 30

Superset
Jump Squats
2 x 10 @ 40
Leg Raises
2 x 20

After thoughts: I got 3 more reps than required on the Front Squats and 4 more on the Squats. On my Donkey Calf Raises I decided to focus more on form rather than going up in weight. I had been pushing out to my little toes so I emphasized going in to my big toes. I also held it for a second at the top. I felt burning more in the soles of my feet and not my calves. Over all I feel it was a good workout. My back and form on both styles of squats has improved–I’m more upright.

Superset
Cable Flies High, Med, Low
10 @ 40, 40

Incline Close Grip Bench Press/Shoulder Shrugs
10 @ 95, 95, 135, 135
Finished w/two sets of Half Reps each followed by set of Full Reps-no break
12 @ 95, 95

Bench Press/Bench Shrugs
9 @ 175, 8 @ 175
Finished w/two sets of Half Reps each followed by set of Full Reps-no break
12 @ 115, 115

Tri-set
Standing Shoulder Press
10 @ 125, 125
Finished w/two sets of Half Reps each followed by set of Full Reps-no break
12 @ 65, 65
Overhead Shrugs
20 @ 125, 125
Upright Rows
10 @ 100, 100

Superset
Dips
12 @ bw, bw
Lateral Raises
10 @ 25, 25

Arnold Presses
10 @ 45, 45

Superset
Close Grip Bench Press
10 @ 145, 145
Finished w/two sets of Half Reps each followed by set of Full Reps-no break
10 @ 95, 95
Bench Shrugs
20 @ 145, 145, 95, 95

Triceps Push Downs
10 @ 200, 200

Underhand Triceps Push Downs
10 @ 130, 140

Overhead Triceps Extensions
10 @ 100, 120

Dirty Thirties
80, 80

Clap Push-ups
10, 10