Pumping Iron

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.

Well, I had arms today, and it just kind of felt like a maintenance workout, but hopefully I will surpass the marks I have achieved during this workout on the next arm day.

First was close-grip bench, 4 sets, 245 x 4-6 reps. Eh..

BB Curls; 115 x 5-6 for 4 sets….

Superset: Overhead DB Extensions w/125lb.-er and Preacher Curls with 80, 15-8 and 8-5, respectively. (125 felt light).

Superset: Lying Extensions with 90 (100 was taken) and Incline Curls with 35-45: 12-7 and 8-5.

V-Bar Pressdowns…180 x 8-12, 4 sets.  Cable Curls…80-100…4 sets…6-12 reps.

Seated Calf Raises…135 x 5 sets…5-8 reps…with some forced reps mixed in there.

I’ve been getting sick lately, so that’s probably why this workout was simply on par (chuggin’ OJ and taking "Airborne" to combat early cold/flu symptoms).  Whatever, Quads are tmrw, and  when it’s time to train Quads.

The preparation starts now…

Happy Lifting

P.S. Throw the "Victory" pose and it’s Light’s OUT…
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Today was shoulders..Hooray!  Started with Seated Db Shoulder Presses with 90’s and got 7 (after a warm-up).  I probably could have gotten 8-10 with a spotter, but I train alone; I also do not do the knee-up thing to get the DB’s up, I simply Power Clean them, sit back down and rep it out, I believe that this also drains my energy for the set, but oh well, I’m not gonna complain.  Next sets were 4-6 reps.

  Bent-Over Laterals were next ’cause my rear delts-they’re a-lackin’.  4 sets, 45’s, 8-12 reps.  Then simply stand up to do some Side Laterals, same formula.

Barbell Shrugs were after that, 4 sets-405 x 8-12 reps.  Then step inside of the BB to do behind-the-back Shrugs, 4 sets using 225-316–8-15 reps.  Last was Reverse Pec-Deck Fly’s, 6 sets for 8-15 reps.

Then I focused the attention to my calves–now my calves are not perfect, nor are they sorry-looking, but nevertheless, I’ve decided to train them 5 days a week for 2-5 weeks just for the shock value.  So today I did 12 sets for seated calf raises, 45 x 15, 90 x 10, then 10 sets with 135 x 5-8.

Abs were last, Hanging leg raises, how ever many sets to 40.  Then a tri-set of Russian Twists with a 25, into weighted decline crunches (still with the 25), then I simply dropped the 25 and kept repping.  It’s a nice formula, might use it for a while.

That was it, and I got 7 miles to do later, but right now I’m cooking up some ground sirloin and sweet-potatoes fries–awesome.  Please take some time to remember those who served for our country today…

Happy Lifting

P.S.  Levrone had some of the sickest shoulder (and arm) development ever…

Today was Back day, what a great follow-up to Chest Day, which of course was yesterday.  I’m switchin’ up some things to spur new growth, so today I started with Hammer High Rows to warm-up my back.  4 sets, I got 7-10 reps with 3 plates on each side–I really felt this in my Lats, so that got me a little excited.

I move onto Smith-Machine Bent-Over Underhand Rows, because for the next 4-6 weeks, I’ve decided to try and focus more of my attention onto the lower lats.  Even with 265 on the machine, I still got 7-10 really nice, controlled reps.

Onward to Overhead-Loaded Hammer Rows–I am quite fond of this machine.  First set…Bam! PR…4 plates each side x 12.  Next set..add a 25..Bam! Another PR for 205 x 5 reps.  Last set was like this…205 each side x 5…4 plates x 5…3 plates x 10…2 plates x 20 and finally one plate x 40.  That is one of my all-time favorite drop-sets and afterwards my grip (and back) were really feelin’ it.

Jump to underhand pulldowns…3 sets, 180 x 6-10….Seated Rows were last…200 x 6-8…4 sets.

Can’t go home without training the calves though, Am I right?!  Seated raised, 4 sets with 135 x 6/6/6/6.  Standing Calve Raised…180-220 x 4 sets x 10-6 reps.  Then some nice Donkey Calf Raises…4 sets…400lbs….6-10 reps.

Aaaaaand we’re done.  And I had to run around today so I missed lunch! I know heart-breaking right…we’ll I’m going to down some Subway then come back and eat some nice Ground Bison I got from Wholefoods with Spicy Sweet-potatoe Fries.    Mmm MMM Bitch!  Have a good one…

Happy Lifting….P.S. Franco’s development is something to strive for.

Today is National Chest Day, so like almost everyone else out there, I trained Chest.  I put a picture of Arnold up, because when I’m training chest, I can’t think of a better model to strive for then this.  I started out today doing dumbell incline presses; after warming up, I grabbed a pair of 100’s and got 9 reps, which was a PR (could have done more probably with a spotter).  Then I threw those away and grabbed 105’s and got 6/5/4, which was also a PR (105’s x 6).

After the DB Incline Presses, I loved to Flat DB presses, still with 105’s, and got 7/6/5/4, which was pretty good after being fatigued from the Inclines.  Then I moved to do some weighted dips (why?)…’because they’re old-school and bad-ass.  WIth 90 from the belt, I did 4 sets, 8 reps was the best set, and I also I did a drop-set for the last set.

Now I moved onto DB Fly’s with 60’s at 45/30/15 and 15 degrees, respectively, I got 10-6 reps for the 4 sets.  I usually don’t do cable cross-overs of pec-deck fly’s because I really don’t think I need that detail this early on in my career (as opposed to simply acquiring mass), but today I went away from that thinking and did Cable Crossovers–4 sets, 30-40lbs. getting a very nice contraction on each rep.

Then I jumped on the Elliptical for 40 min. at 80-90%.  I love it how people jump on a machine next to you on start pounding away as fast as they can just to try and show you up.  I run alot, so the elliptical is a cake-walk for me–I watch these people come to machines directly next to me (even when there are several other open machines) and try to outwork me, it’s pretty funny to watch–because afte 5-10 min. I’m still going at 90% and they left the machine (disgraced and embarrassed).  I don’t know why people do this, I mean you can tell who they are because they jump on a machine close to you (without a proper warm-up) and start going as fast as they can and burn-out.

After a that session of cardio, I headed home.  I thought this was an excellent chest workout–next week I feel like I can PR on DB Incline’s again, maybe 7-10 reps with 105’s, and if I get that, I might move up to 110’s…It’s all part of the plan..

Well I hope y’all had a great weekend, I’m looking forward to some Monday Night Football tonight…

Happy Lifting

So before I got to the gym today, I put Hulk Hogan’s Theme song in my Ipod (“I am a Real American”).  Needless to say, I put it on repeat for my entire workout, and I might do the same thing for my run.  Today I did Calves, Hams, Forearms and Abs.

Calves: Seated Raise-45 x 12, 90 x 10, 135 x 6/6/6, 90 x 8, 45 x 12

Donkey Sled Raise: 360 x 8/8/6/6

Donkey Bent-over machine Calf Raise: 4 sets x 400: 6-8, with some drop-sets

Hams: Lying Curl-140 x 6-8, 4 sets….Seated Curl…4 sets, 100-140, 12-6 reps

Forearms, superset of BB wrist curls, reverse wrist curls, 110 and 50, respectively, 10-20 reps and 8-12 reps, 4 sets

Abs: decline crunches at highest incline, how ever many sets to 200 reps.

For a random, smaller-bodypart workout, this was pretty good.  I remember listening to that song doing seated curls, “I am a real American, fight  for your right, fight for your life!”  Then looking up and seeing a huge American Flag almost directly over my machine.  HELL Yeah!  USA!

Alright, I still have to do 7 miles outside, so have a great weekend…

Happy Lifting

Ahh Who doesn’t love Leg Day? (For those of us who do in fact train legs seriously).  Before I jump into heavy squats, whether they be front, smith, or back, I like to do some light warm-up sets on the leg extension machine to get the blood flowing.  So I did 4 sets, 30/40/40/50 for 10-20 reps.

Then it was Game Time.  Smith-machine Squats, 3 warm-up sets up 135/225/275 then onto 335 x 8, 355 x 4/3 and 365 x 2.  I believe that was the heaviest I have ever gone on Smith Squats, so I felt pretty good about that.

Leg Presses were next.  No warm-up sets, I just dived into 720.  I did 4 sets, 720 x 12/12/8/8.  Last set went something like this: 720 x 8/630 x 3/540 x 5/450 x 6/360 x 6/270 x 8/180 x 10/and finally 90 x 15.  I love doing a huge drop-set for my last set of leg presses, it really makes you want to cry at the end.

Hack’s were next.  270 x 15, 290 x 12, and 320 x 8/6, again last set was a drop-set.  Whew!

I usually just do extensions after these 3 exercises and call it a day, but today I threw in lunges for ****s and giggles.  With 135, I got 12/10/8…then I used 95 and rest-paused 30 reps…then I rested one more minute and did a set to failure.  Extensions were last, 180/160/140/130 for 12-8 reps, last 2 sets=drop-sets.

And that was it.  When I got home I was already having trouble walking up and down the stairs, so you know the next couple of days are going to be really tough.  Oh well, I guess I’ll just have to lay on the couch all day and watch football!

Happy Lifting…and have a great weekend