lbdb18’s BodyBlog

Its halloween (the reason for the title) and i just trained back.  Typical back workout  pull-ups, deads, bb rows, pulldowns, Db rows, low cable rows, and hammer strength lat pulldowns to finish off the back.  Moved solid weight on deadlifts (365 for reps) but the rest of the work out i focused on concentration and squeezing at peak.  Needless to say by the end of the workout my back is full of blood and i can tell i will be extremely sore in the morning.  Following that i did 6 sets of seated calf raises with the last set being a drop set.  So walking out of the gym im wobbling and cant stand up straight, pretty cool huh?  NO work tommorrow so i will beable to hit shoulder and traps hard.

So today its pouring rain down, which usually means i dont feel like training but today i feel pretty good.  I was thumbing through one of my old Muscular Development magazines and found a Lee Priest back workout that i had done a few times before that made me really sore.  So i thought i would hit that up today and it proved to be very difficult.  Every exercise calls for 4 sets of 10-12 reps.  It starts out with BB rows, deads, lat pull-downs, hammer row,wt. hyperextensions, and seated cable rows.  And after that i decided to do some slow assisted pullups to really stretch and flex my lats.  After that my back has a killer pump and i never want it to go away!

i just got the new FLEX magazine and let me tell you i did a workout that Jay Cutler and Phil Heath did for back thickness and it was great.  My Back had such a good pump, it was unreal.  It was Underhand lat pulldowns, one-arm db rows, t-bar rows, underhand bb rows, low seated cable rows, incline bench db rows, and high cable rope rows.  It took about an hour and five minutes for me and my partner to complete it.  All excerises had 3 working sets of 10-12 reps. Looking back at the workout i would have taken the last exercise out and did deadlifts at the beginning, but all in all still a good workout.  Give it a try and tell me what you think.

Like every saturday i meet my roommate in the gym to train legs. I am full throtle because legs are my favorite bodypart to work and i had an excellent breakfast followed by a protein shake.  There is about 5 people there, normal for a saturday morning on a college campus, because most people are still asleep, yet i’m up training.  Moved some good weight on sqauts and leg press, however couldnt get that much weight on lunges.  All in all pretty good workout, but not the best.  Hit hamstrings really hard and difinately had a great pump, conisdering it was difficult just to walk up the steps to my room.  i dont understand why people hate doing legs so much, yes they hurt like hell and u feel like you are going to puke, but the feeling of accomplishment afterwards is great.

So, this morning i didnt have any class and i’m off from work, so that means time to train in the morning, when i prefer it.  I always train tris before bis, just b/c my biceps dominate my arms.  The workout started slow b/c my partner didnt feel like working out so that slowed me down at the beginning.  However after the first exercises of tris and bis, i started with my supersets, so i didnt even really see him that much until i needed a spot.  I started with staight bar cable pressdowns, to warm-up my elbows and tris (4 sets of 12).  Then it was slow BB curls (4 sets of 10).  I go slow on the negative and normal speed on the ascent, then squeeze has hard as a can at the top.  Next was E-Z bar skull crushers (4 sets of 10-12, with the last set being a triple drop set).  Now the fun begins with the supersets, and the pump gets to be great.  Seated Db curls (10 each arm) superset with Hammer Strength Preacher Curls (12 slow reps) for a total of 3 sets.  Following that was Cable single arm reverse grip pulldowns (12 reps, tight squeeze at bottom of reps) superset with Hammer Strenght Dips (10 reps) again 3 sets.  Finally, Rope Hammer Curls (10 reps) superset with One arm concentration curls (10 reps each arm) for 3 sets.  After that my arms are swollen to the max.  In my opinion on arms its not the weight you use, its the quality of the rep, on Db curls i can make 25lbs feel like 50.  Give that workout a try and let me know what u think, i promise you will like it.

Tuesday night 10:13, just finished training back and devouring a chicken breast, washing down with a protein shake.  Had a great back workout, moved some good weight on the exercises i need to (BB rows, T-bar rows, and Deads).  i finished my backwork out with deadlifts opposed to beginning with them, in attempt to trick my body.  i still did 315 for 8 reps on my last set of the workout, which isnt bad i guess for training chest this afternoon.  In addition to the power moves listed above, i did slow contracted sets of wide-grip lat pulldowns, Hammer strenght lat pull downs, and cable rows.  So after a long day of school and two workouts im tired as hell.  Luckly tomorrow i only have delts and traps!

Its only tuesday, and im having to hit the gym twice today (chest am, back pm) b/c i had to take a day off on monday.  I tried something i had never done before, all Dbs; it was great.  I started off with 5 sets of heavy flat Db bench, concentrating on controlled reps of 8-10.  Then moderate weight on Incline Db bench for 4 sets of 8-10, following the Milos Sarcev way of benching (super slow reps, pausing at the bottom and squeezing hard on the way up).  Next i did a superset of flat flyes, with incline flyes right after for 3 sets of 10.  The burn in your pecs is unreal.  Finally wrapping up the workout with high cable cross-overs for 3 sets of 12, pausing and squeezing as hard as i could for every rep.  My chest looks like its going to explode after that excellent workout.  Now if i can only manage to match the intesity i had this afternoon, for tonights back work i will be ready for the rest of the week.  I will definately drink a red bull and try to gain a more exaggerated V-taper.

so its monday and i havent had a day off in six days.  So even though i was supposed to train chest and abs today, i took it off.  My body is tired and i had a long day at school and work.  On saturday i made my roommate puke doing squats, grant it we did 10 sets with 2 drops sets of 20 to finish.  My legs are sore as hell and tomorrow i have to hit my chest hard with a rengence.