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06-30-2006, 05:15 AM
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I've been training for nearly 3 years and haven't stretched much at all (or had injuries) & stretching isn't going to prime my muscles with blood ~ I doubt the person you're talking about would have saved himself from injury anyway ~ the pec stretch only hits the bicep very fractionally.
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06-30-2006, 03:56 PM
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30/06/06
Dumbbell Bench Presses
12 x 20kg 10 x 22.5kg 8 x 25kg 6 x 27.5kg 12 x 22.5kg (got the whole 12 done) Dumbbell Flyes 12 x 12.5 Seated Cable Rows 12 x 78kg 10 x 84kg 8 x 90kg 6 x 99kg 12 x 87kg Wide-Grip Lat Pulldowns 12 x 54kg (57kg next workout) Seated DB Military Presses 12 x 9kg 10 x 10kg 8 x 12.5kg 6 x 20kg 12 x 15kg Lateral Raises 12 x 9kg Barbell Curls 12 x 14.5kg 10 x 17.5kg 8 x 19.5kg 6 x 24.5kg (26kg next time) 12 x 17.5kg Cable Curls 12 x 27kg Triceps Pushdowns 12 x 48kg 10 x 54kg 8 x 66kg 6 x 72kg 12 x 60kg Overhead Cable Extensions 12 x 42kg
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06-30-2006, 04:00 PM
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01/07/06
20 mins HIIT on eliptical ~ 3mins moderate, 1 min flat out ~ total of 5 high points!
Cranked the intensity up a notch today ~ probably do this every 2 cardio sessions. I've been doing my cardio first thing (after having my BCAA's) in the morning. Tomorrow is a rest day! Sweeeeeeet (my legs are still sore from 4 days ago!).
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06-30-2006, 11:04 PM
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Quote:
 Enjoy your rest day, I have mine tomorrow too, I will enjoy it much aswell. 
__________________
19 yrs 5'6 145lbs Lifts... BB Press 220 x 1 DB Press 86 x 4 BB Military 130 x 1 DB Military 55 x 6 Squat 275 x 4 DL 260 x 1
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06-30-2006, 11:48 PM
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wow cammo, i thought ur numbers would b higher.. =P
__________________
Dog20 for BB4U troll. Vote Yes.
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07-02-2006, 09:40 AM
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just wondering what pyramid is? and why does it lower ur number?
__________________
Dog20 for BB4U troll. Vote Yes.
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07-02-2006, 09:56 AM
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pyrimiding is increasing the weight on your exercise every set. Ex: , 110, 125, 135.
__________________
19 yrs 5'6 145lbs Lifts... BB Press 220 x 1 DB Press 86 x 4 BB Military 130 x 1 DB Military 55 x 6 Squat 275 x 4 DL 260 x 1
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07-02-2006, 11:33 AM
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ooo i c.. so it lowers the weight cause by the time u get to the top, ur exhausted from previous sets..
__________________
Dog20 for BB4U troll. Vote Yes.
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07-03-2006, 05:08 PM
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03/07/06
45º Leg Press
12 x 110kg 10 x 150kg 8 x 230kg 6 x 250kg 12 x 230kg Leg Extensions 12 x 72kg Romanian DL’s 12 x 32.5kg 10 x 55kg 8 x 65kg 6 x 75kg 12 x 65kg Leg Curls 12 x 48kg (burnt like a mutha) Standing Calf Raise 12 x 120kg 10 x 126kg 8 x 136kg 6 x 146kg (166kg next time) 12 x 146kg Seated Calf Raise 55kg Decline Crunches 12 10 8 x 5kg 6 x 10kg 12 x 2kg Hanging Leg Raises 12
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07-03-2006, 05:13 PM
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04/06/07
20 mins HIIT on eliptical ~ 3mins moderate, 1 min flat out ~ total of 5 high points!
Felt really energised this morning so cranked the intensity up a few notches! (Maybe my fitness is improving).
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07-04-2006, 10:01 PM
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05/07/06
Dumbbell Bench Presses
12 x 20kg 10 x 22.5kg 8 x 25kg 6 x 27.5kg 12 x 22.5kg (got the whole 12 done) Dumbbell Flyes 12 x 12.5 Seated Cable Rows 12 x 81kg 10 x 87kg 8 x 93kg 6 x 102kg 12 x 90kg Wide-Grip Lat Pulldowns 12 x 57kg Seated DB Military Presses 12 x 12.5kg 10 x 15kg 8 x 17.5kg 6 x 20kg 12 x 15kg Lateral Raises 12 x 12.5kg Barbell Curls 12 x 14.5kg 10 x 19.5kg 8 x 24.5kg 6 x 27.5kg 12 x 19.5kg Cable Curls 12 x 30kg Triceps Pushdowns 12 x 51kg 10 x 57kg 8 x 69kg 6 x 76kg 12 x 66kg Overhead Cable Extensions 12 x 42kg I've come to the conclusion that Triceps Pushdowns are about as useless as t1ts on a Bull (back to skull crushers nest week). Luckily I'm changing my exercises for upper & lower next week. The weight with the DB's in my gym jumps up in increments of 2.5kg (about 5.5lbs) so the only variables I can change (until I gain the strength to go up 2.5kg) is rest time & time under tension. I am doing BB bench from next week so I will be able to up the weight more frequently (the smallest plate is 1.25kg). Last edited by Cammo; 07-04-2006 at 10:04 PM.
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07-05-2006, 11:43 AM
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Quote:
__________________
19 yrs 5'6 145lbs Lifts... BB Press 220 x 1 DB Press 86 x 4 BB Military 130 x 1 DB Military 55 x 6 Squat 275 x 4 DL 260 x 1
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07-06-2006, 10:53 AM
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Aye, they suck true, but just for the purpose of finishing them off with large weight, and being able to do them post exhuastion.. Makes me do them, but I usually stick to dips/french press/close-grip bench, but there a good finisher.
Good article.
__________________
19 yrs 5'6 145lbs Lifts... BB Press 220 x 1 DB Press 86 x 4 BB Military 130 x 1 DB Military 55 x 6 Squat 275 x 4 DL 260 x 1
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07-13-2006, 04:12 PM
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No gym work or cardio this last week.
I took a double drop in the usual benzo amount last week ~ on recommendation from a woman who specialises in the withdrawal of this cr@p (I was doing really well so she suggested it). BAD MOVE on my behalf.........It did my head in for the first few days & left me lethargic & feeling crappy for a few days more (I get these symptoms everytime I drop but never this extreme). Today I feel fine & am planning an HST style cycle for the next 8 weeks. It's basically finding your 15rm, 10rm & 5rm & bulding up to them every 2 weeks: eg. First 2 weeks Full body workout 3 times a week. 15reps by 2 sets for each exercise. 15rm performed on the last workout of the 2nd week - every workout leading up to the final 15rm is a steady increase. (needless to say, the first workout of the 2 weeks will be extremely 'easy'). Second 2 weeks Full body workout 3 times a week. 10reps by 2 sets for each exercise. 10rm performed on the last workout of the 2nd week - every workout leading up to the final 10rm is a steady increase. (again, the first workout of the 2 weeks will be extremely 'easy'). Third 2 weeks Full body workout 3 times a week. 5reps by 2 sets for each exercise. 5rm performed on the last workout of the 2nd week - every workout leading up to the final 5rm is a steady increase. (once again, the first workout of the 2 weeks will be extremely 'easy'). Forth 2 weeks Full body workout 3 times a week. These final 2 weeks of the cycle are really left up to me to decide what I want to do but I must put in 100% each time. I'm thinking I'll do the full body, 2 sets & either 8 or 10 reps ~ I must perform my rm for whatever rep range I go for on each of the 6 workouts in the last 2 weeks. The next 2 weeks are for 'Strategic Deconditioning' (in other words sitting on my ass doing nuthin'  ).I started a cycle like this a while ago but due to my employment at that time, couldn't get to the gym on a regular basis. Some more info on HST here & here if anyone's remotely interested. I've also got some pdf's somewhere too...... The book 'BRAWN' has won me over & explains the need for cycling for both muscular & CNS recovery. This is why I have decided to give this cycle a go (although I will be performing a couple more exercises per workout than is recommended - I'll see how it goes).
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07-21-2006, 02:10 AM
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Thought I'd wait 'till the end of the week & just post the lot up at once. MON 17/7 ALL 2 sets x 15 reps Squat 55kg Romanian DL's 45kg Standing Calf 108kg Flat Bench 55kg BB Rows 35kg Lateral Raises 7kg Cable Curls 24kg Skulls 12.5kg (+ ezy bar - dunno how much it weighs) Decline Crunches no added weight Hanging Leg Raise no added weight WED 19/7 ALL 2 sets x 15 reps 45º Leg Press 160kg Leg Curl 36kg Seated Calf 50kg Inc DB Press 20kg BB Rows 40kg Lateral Raises 7kg Cable Curls 27kg Overhead Cable Tri Extension 36kg Cable Crunches 66kg Hanging Leg Raise no added weight FRI 21/7 ALL 2 sets x 15 reps Squat 60kg Romanian DL's 50kg Standing Calf 114kg Flat Bench 60kg - Bench isn't too good, spent most of my noob training doing DB presses so still getting used to it. BB Rows 40kg Lateral Raises 8kg Cable Curls 30kg Skulls 15kg (+ ezy bar - dunn |
