Pumping Iron

Ahhh Arm Day, who doesn’t love…"Arm Day."  No one-that’s who…it was a rhetorical question ok?  I started off with close-grip bench presses, because it is the quinntessential tricep mass-builders.  After 2 warm-up sets, I got 3 reps with 275 (PR).  After another set, getting 2, the remaining 3 sets went like this: 245 x 7, 225 x 7, 185 x 10ish.

Barbell Bicep Curls were next, again because they are the best way to attain large biceps’.  5 sets with 115, 4-6 reps, last set was a drop set.

I like to superset for arms when I can, so I did.  Seated overhead dumbell extension ss’d with dumbell curls/hammer curls (db curls for first 3 sets, hammer curls for last 2).  I used a 135 for the first 3 sets for the extensions, as well as 55’s for the curls, getting 8/6/4 and 5-8, respectively.  Then I grabbed a 120 (that 135 was gettin’ heavy) and 60’s, and got 8-12 and 6-10, respectively for the last 2 sets.

Preacher’s were next, with 90, 5 sets, 4-6 reps.  Then skullcrushers with 100, 5 sets, 5-10 reps, last 2 sets ss’d with close-grip bench-presses (of course).

Then I went to the Hammer Strength Bicep Curl Machine, 100, 5 sets, 6-8 reps, then v-bar press-downs, with 180, 5 sets, 8-15 reps, last set was a drop set for both, with 3-10 drops.

Cable curls were after that, 5 sets with 100, 6-10 reps, and finally Icarian Seated dip machine, with the stack (how ever much it was, 120…140?), 5 sets, 8-15 reps.

Whew! Aaaaaaaand we’re done. I wanted to do forearms too, but rather than give them a second-thought afterwards, I thought it wiser to go to the gym tmrw and give em’ their own private lovin’.  Can’t discriminate between bodyparts now, can you?

Shoulders…is what I did today.  Started off with seated front presses.  Sets went like this (after warm-up), 245 x8/6/4, 225 x 8 and some drops (with 185, 135, and 95).  Then off to seated db presses.  With 80’s I got 10, that felt like so I grabbed some 90’s, and got 6/4/3.

Did 2 sets of lateral raises to keep the side delts happy—using 45’s, got 8-10 reps.  Then I leaned over and hit the rear delts, 4 sets of 8-15 reps, again with 45’s.

Shrugs were next.  One warm-up set with 405, getting 8, then with 495, I got 8 and 6.  After those, I stepped over the bar and did behind-the-back shrugs, 3 sets with 315, 6-12 reps.

Rear delts needed some more’ lovin’, so I did 4 more sets of reverse pec-deck fly’s with 100-120, 8-15 reps.

Then for abs I just did a lil’ decline crunch action with a 25 against the chest, eventually 100-120 reps.

‘Can’t help it, I’m a fan of the classics. Man had some cannonball delts, and arms, and quads…

…..Building a respectable Back.  Today was back day, so I started with weighted wide-grip chins with 45lbs. extra, just 4 sets x 5 reps, kind of disappointing.  But Romanian Deadlifts did not fail me: 365 x 12 was a PR (using 365) then I got 385 x 4, 3 for the next 2 sets.

Bent-over BB Rows were next, 2 sets overhand with 275 x 5/5, 2 sets underhand with 225 x 7/7.

  Hammer Strength High Rows were after that, 5 plates each side x 6 (PR) for 4 sets, last set included 3 drops, using 4, 3, then finally 2 plates each side for something like 5 plates x 5, 4 x 6, 3 x 12, and 2 x 20.

Wide-grip pull-downs followed:  180-200, 3 sets, 6-10 reps.

Seated cable rows were last, 180-200, 6-10 reps.

I am so freakin’ tired, I’m going to take a nap then do 5-7 miles outside.

I’ve been pounded out PR’s lately likes it’s my job, and today was no different.  It was chest today, so I started with Incline DB Presses.  I really don’t care for barbell presses when training chest because: a) most people rely way too much on flat bb presses and b) looking back to the last point, eventually they realize that their upper pecs are underdeveloped.  And I just have way too much fun using db’s for chest anyway.

Back to the Incline DB Presses.  With 110’s, I got 8 which equaled a new PR.  Then for the next 3 sets I got 7/6/5.  Then I moved on to flat db presses, still with 110’s and got 7/6/6/5, which is not a PR for flat, but it is the most I got with 110’s after doing incline presses first.

I love to do weighted dips, so I did 4 sets with 90 attached to the belt and got 8/7/6/6.  Last set was a drop set.

Then I did some fly’s.  First two sets were at 45/45 degrees, then around 30 degrees, then 2 sets at 0 degrees (flat).  All sets were with 65’s and I got 6-12 reps for the 5 sets.

I ended my chest workout with 4 sets of cable crossovers with 40-60lbs., 8-20 reps.

Calves were next: 6 sets of seated raises with 135, 6-8 reps.  4 sets of donkey calf raises with 400, 6-10 reps.  And 2 sets of standing raises just for ****s and giggles.

That was it, and I’m really satisfied with those Incline Presses, and I will probably start with 115’s next week.

And since we’re talking Chest, you really can’t beat one of the best of all time.

-Happy Lifting-

(more…)

Today was Quads-Now I don’t know about you, but this day stands apart from every other workout day (except for Back maybe).  There is no messing around on this day.  Your head needs to be in this workout 100%, or bad **** can happen (like dropping the bar during Front Squats).  This has to be my favorite workout day, simply because it separates the believers from the posers (tank-tops, candy-apples, top-heavy mofo’s, etc.).

Because I enjoy using my knees, I warmed up with 3 light sets of leg extensions before moving to Front Squats.  The after I did some more warm-up sets with 135, 185, and 225 I jumped into 275 for the F.Squats and got 8 (PR).  Then I upped it to 295 and got 3/3/2 (295 x 3=another PR), freakin’ sweet.

Then onto Leg Presses.  After a warm-up with 720 x 15, I went for 810 x 12, 10, 8 and that’s around a PR.  Last set was my patented Giant-Drop set, where I take off 90lbs. after each drop and do a ridiculous amount of drops.  If you were me, you probably would want to stop here.  But I couldn’t.

Then I walked 20 feet to do some Hack Squats.  3 plates felt too light, added 50, that felt too light, so I did 3 more sets with 4 plates a side’, and I believe that I got 8 for my best set (which is a PR).  Last set I did 2 drops during the drop-set, awesome.

Lunges were next.  135 felt light, then 155 felt light, dare I got for more?  I went for 185 and got 8 for my best set (PR).  Then I did a drop-set for my last set, 185, then 135, then 95…and holy **** that hurt.

Leg Extensions were last, 180 x 8-12 for 3 sets with a drop-set for my last set.  I swear, my quads are getting huge, but I don’t care.  It’s getting to the point where I’m going to have to buy new jeans.  Not because my waist is getting bigger, but because my quads are getting so big that they are stretching the middle of the upper part of the denim.  No wonder why so many pro’s get their clothes custom-tailored.  Nothing ****in’ fits!

A.) Train your legs (don’t worry, I do Hams later on in the week, and calves 3-6 times a week)

B.) Don’t **** around on Quad day (leave your ****ing cell at home dumbass)

C.) Embrace the Squat (no way around it for shredded wheels)

 Tom Platz-The Man Had some Wheels

-Happy Lifting-

Today I did arms, and it was quite enjoyable.  For the next 3-6 weeks, I am going to try a higher-volume approach (25 sets for Biceps and Triceps).  Now before you get yourself all worked up and start yelling at me "you’re going to over-train!"…please listen.  In my opinion, bodybuilding is very individualistic and unique to every person–there are plenty of Arnolds as well as Yates out there.  If you grow by doing 6 set for arms and I grow by doing 50, what’s the difference?  And more importantly, I feel as though my arms are lagging behind slightly (especially compared with my legs), and I want to change that detriment to my physique.

I started off doing close-grip benches.  After 2 warm-up sets with 135 and 185, I got 8 with 245.  Now onto the fun stuff, I did 4 more sets with 265, and my best was 265 x 4, which is a PR for me.  Sweet.

Then it was Barbell Curls, 5 sets, and the best being 115 x 6.

Then I super-setted Overhead DB Extensions with DB Curls/Hammer Curls (Db for first 2 sets, Hammer for last 3 sets).  I used a 130 pounder for the extensions and the best I got was around 12 (PR) and for the curls I used 55′s and got 5-8 for the 5 super-sets.

Then I did some preacher curls: 5 sets with 90, 5-8 reps.  Then onto Skullcrushers with 100, 5 sets x 6-12 reps, and last 3 sets were a giant-set with close-grip benches added on.

Then I did the Hammer Strength Preacher machine: with 100, I got 6-10 reps for 5 sets.  Then onto V-Bar Pressdowns, 190 for 5 sets x 6-12 reps.  Last 2 sets were giant-drop sets.  Then cable curls: 100 for 5 sets x 6-12 reps.

Last exercise was the Icarian seated dip machine.  I got the stack (120-140?) for 5 sets x 8-15 reps, and of course last 2 sets were drop-sets.

I was planning on doing forearms afterwards, but I was simply too tired to make any half-hearted attempt at training them.

Well, right now my arms feel great, and I hope that they are ridiculously sore tmrw, because then I know that I did some work for sure today.

If I can, I want to quote Lee Priest on his take on arm training, he said something along the lines of…"Don’t buy into this hype that arms need lower sets than other body-parts.  I’ll do 20-30 sets for arms and train them with the same intensity as my other body-parts.  One will seldom get marked down during competitions for having large arms…".

–> I like his style.

Today was shoulders, traps, calves and abs.  It was the 2nd workout that I have done back from my semi-vacation in Arizona, and I have been so relieved now that I am back at my own gym.

Seated BB Smith Military was first.  After some warm-up sets with 95 and 135, and jumped into 235 and got around 10.  Then I upped it to 245 and got 5-7 for 3 sets.  Then seated DB Military was next–with 80’s, I got 6-10 reps for 4 sets.  Since my rear delts are laggin’, I have decided to stop doing side laterals until my rear delts have caught up (I stopped doing front laterals some time ago.  With 45’s, I did 4 sets of bent-over rear laterals, getting 8-12, last two sets were drop-sets with 25’s after the 45’s.

Then onto BB shrugs.  Eventually I got up to 465 x 5-7, which is around a PR for me, pretty excited ’bout that.  Then 3 sets of behind-the-back shrugs with 315, 6-10 reps.

To hit the rear delts again, I did 4 sets of reverse pec-deck flys’, with 100-120, 8-15 reps.

Then some calf work: 4 sets of seated raises with 135, 6-8 reps, then 4 sets of donkey raises with 400, 8-10 reps (last 2 sets were drop-sets with 3-8 drops during the set).

Then abs..3 sets of hanging leg raises and 3 sets of decline crunches with a 25lb. plate added.

This was a pretty good workout, BB shrugs just getting monstrous.

-Happy Lifting-

Alright, so I’ve been in Arizona, and I haven’t been able to log my workouts properly.  I’ll give you a little taste of how they’ve been.

Back: Manhandlin’ 365 for Romanian’s, 275 for Bent-Over Rows, many many many Wide Grip Chins, etc.

Chest: Inclin’n 225+, DB Benchin’ with 110’s, a lotta Cable Fly’s…

Yesterday was Legs (well, Quads) and oh man, it was bad.  The power rack in this health club I am using is very poor, so I couldn’t squat. So, I used leg presses instead as my main power movement.  And with 810 (PR), I got 3 sets…12-15 reps, and of course, last set=a giant-drop set, I took 90 off for each drop, for 6-8 drops.  Crazy.  Then Hack’s, 315 x 4 sets x 8-15 reps.

Lunges were after that. 135, 3 sets, 8-12 reps. Last set I rest-paused 30 reps.  Then I did some addcutor/abductor machine work and leg extensions.  Man, my glutes are extremely sore today.  Those lunges were just hell.

Well, I’m not sure if I’ll be able to get to the gym tmrw, so I’ll probably just do 4-10 300-500m hill repeats.  Then it’s back to the gym, doing back for sure on Wednesday.  Hoo-Rah!

Don’t ever take it easy when you’re on "vacation."

-Happy Lifting-

I had a nice chest workout today.  I had to go to the gym a little bit later than usual, because I ran some errands in downtown Chicago, but whatever.  I couldn’t wait to set foot inside that gym…

Chest was today (it is Monday), so I started with Dumbell Incline Presses.  105’s be damned, I grabbed some 110’s and PR‘ed (it was heavy though)–for 4 sets, I got 4/4/3/3.  Awesome.  Turned to Flat DB Presses after that, still with 110s, and got 4 sets of 4.  Giggity.

Then I forgot my dipping belt, so I did 4 sets of Decline Bench with 225-something like 12/10/8/6.  Fly’s were after that with 60′s, at 45/45/30/0 degrees.  12-6 reps for 4 sets.

I read about a program called FST-7, so I thought that I would try it for Cable Crossovers.  Bascially, you do 7 sets of 10 with 30 seconds rest, then alternate flexing and stretching the working muscle in between sets.  Very interesting and enjoyable.  I did my 7 sets with 30-40lbs.
Had to get some calf action.  4 sets of seated raises with 135–6-8 reps.  Then 4 sets of donkey calf raises with 360, again 6-8 reps.  I walked a lot while I was downtown, so I didn’t do that much cardio afterwards–20-25min. on a elliptical at 75-90%.

That was it, now I have to resume my workouts later this week in Arizona, because that is where I am headed to tmrw…

Happy Lifting

"Brothers everywhere, Raise your hands into the air…"

Just put "Warriors of the World" by Manowar on my Ipod–it really helped me get through my leg workout today.  Of course I did some light sets of leg extensions to warm-up my quads, then I jumped into squats.

I was a little hungover today (we won’t get into that now), but I knew that I had to do work at the gym today.  Earlier today I thought to myself…"well, **** it, let’s see how many reps I can get with 315 on the squat."  Then when I was at the gym I thought, "well, **** let’s up that to 335."  And consequently, I got 15/11/9 for my sets on the squat, using 335 (which is a PR).  Last set I used 315, then did a strip set, using 225 and 135, respectively.

Then it was on to Leg Presses.  720 x 8-12, for 4 sets.  Last set was a Giant-Drop-set, took 90 off each drop, for 6 drops.  Holy Crap it hurt.

Hack’s were next-3 plates on each side for 4 sets, 8-12.  Then some lunges with 135 (Why, I don’t know) for 3 sets x 8-12.   Then I did 3 easy sets of extensions to finish.

I’m going to be sore tomorrow for damn sure.   When you get a chance, take a look at the song "Warriors of the World," I believe it’s pretty bad-ass.