Supr@'s Log

[Weee]

I originally planned not to do cardio on my leg days either, but recently I added it and I'll tell you why.

1) Doing cardio after workout = don't have to burn off glycogen stores for 20 minutes so you're getting straight to the good stuff
2) light cardio is a good cool down for your muscles
3) After doing cardio and then 5 minutes of good stretching I went from having the worst I can barley walk DOMS in my legs to having almost none

You could probably lose the DOMS just doing the stretching after workout, but I find my legs are really tight right after leg lifting, and they loosen up a bit after 10-15 min of cardio on leg day and it's easier to stretch.

If DOMS isn't an issue, then I would still recommend it for reason #1. Any amount you do will pretty much immediately contributing to fat loss so why not do at least a shorter cardio session than other days but still get some in.
Just some thoughts !

[Supr@]

Originally Posted by Weee

I originally planned not to do cardio on my leg days either, but recently I added it and I'll tell you why.

1) Doing cardio after workout = don't have to burn off glycogen stores for 20 minutes so you're getting straight to the good stuff
2) light cardio is a good cool down for your muscles
3) After doing cardio and then 5 minutes of good stretching I went from having the worst I can barley walk DOMS in my legs to having almost none

You could probably lose the DOMS just doing the stretching after workout, but I find my legs are really tight right after leg lifting, and they loosen up a bit after 10-15 min of cardio on leg day and it's easier to stretch.

If DOMS isn't an issue, then I would still recommend it for reason #1. Any amount you do will pretty much immediately contributing to fat loss so why not do at least a shorter cardio session than other days but still get some in.
Just some thoughts !

Oh never thought of that thanks for the input! Yeah I usually have major DOMS. My legs tend to get sore for at least 3 maybe even 4 days. Maybe i'll give that a shot to shorten or get rid of the DOMS.

I have one more question, should i drink my PWO (1 scoop of whey, 50g dextrose, 10-15 BCAA) after my weight session or hold it off till my both weight and cardio seesion is done? Yesterday I was sipping on my PWO while i was doing my cardio.

[Supr@]

Chest/abs/tri's

BB Bench: 135 x 12 185 x 6 205 x 5 225 x 5 230 x 3 225 x 4 185 x 10

BB Incline: 135 x 9-10, 155 x 6 160 x 5 175 x 6 185 x 4 (had a spot on the last two sets)


ab work..

CG Bench: 135 x 8 155 x 5+1a 155 x 5+1a

Machine tricep extension: 70 x 12 100 x 10 120 x 8


25 mins on elliptical, slow pace enough to break a sweat. Burned 260ish cals.

Great workout, i finally got my friend to switch gyms now i have a SPOTTER!!

[Supr@]

Legs/calves

BB Squat: 135 x 12 135 x 12 185 x 8 205 x 8 235 x 6 240 x 5 245 x 4 245 x 4 200 x 12

Machine Hacks(not count sled): 140 x 12 180 x 8 200 x 8 220 x 6

SLDL (to failure): 135, 185, 225, 245

calves: 4 weighted / 4 BW drop sets

25 mins on elliptical, burned 280cals

[narcsarge]

And I thought my leg/H.I.I.T. Cardio burned my legs out! Christ Supr@'s! Did you roll out of the gym or crawl?

[Supr@]

Originally Posted by narcsarge

And I thought my leg/H.I.I.T. Cardio burned my legs out! Christ Supr@'s! Did you roll out of the gym or crawl?

surprisingly my legs weren't that bad after the cardio. Then again i didn't go all out on my cardio just a nice slow pace to break a sweat.

[Supr@]

Shoulders/traps/forearms


BB seated military: 95 x 12 135 x 7 155 x 6 160 x 5 (asked for a spot and the spotter kept his hand on the bar so iono how much he helped) 160 x 4 (ditched the spotter lol) 140 x 7

Machine press: 100 x 12 130 x 12 160 x 10

DB front raises: 25 x 10 35 x 8 35 x 8

Reverse machine flies: 95 x 10 105 x 10 130 x 8 150 x 6


DB shrugs: 70 x 16 90 x 12 110 x 12 110 x 12 110 x 12

Forearm curls: 4 sets
Wrist curls: 2 set

25mins on elliptical burned 285 cals.

[Weee]

Originally Posted by Supr@

surprisingly my legs weren't that bad after the cardio. Then again i didn't go all out on my cardio just a nice slow pace to break a sweat.

so hopefully your legs won't be as sore this time!

I think the thing about post workout drink most guys suggest drinking some BCAA before/during the cardio or something, not 100% sure there but I don't think you want to restore the glycogen stores, I just choose not to take anything and I get it all when I'm at home.

[Supr@]

Back/calves/bi's

Deadlift: 135 x 10 225 x 8 275 x 6 315 x 5 345 x 3

DB rows: 60 x 10 85 x 10 105 x 8 105 x 8

Pull ups: BW x 5, 5, 5

Seated cable row: 160 x 12 190 x 10 220 x 8 220 x 7


calves: 4 weighted sets


BB curls: 55 x 12 75 x 10 95 x 6

Incline db curl: 25 x 10 35 x 7 35 x 6

25mins on the elliptical, burned 261 cals

[Supr@]

Chest/abs/tris

BB bench: 135 x 12 185 x 6 205 x 6 225 x 4 210 x 5 205 x 5

BB Incline: 135 x 10 160 x 6 185 x 4

BB Decline: 135 x 12 155 x 10 175 x 6


ab work

CG Bench: 135 x 8 155 x 5 155 x 4 135 x 6

V-bar push down: 60 x 12 80 x 7 80 x 8


25 min on elliptical, burned 260cals

gonna switch to db next week, my bench doesn't seem to be going up

[Merk0135]

Originally Posted by Supr@

Chest/abs/tris

BB bench: 135 x 12 185 x 6 205 x 6 225 x 4 210 x 5 205 x 5

BB Incline: 135 x 10 160 x 6 185 x 4

BB Decline: 135 x 12 155 x 10 175 x 6


ab work

CG Bench: 135 x 8 155 x 5 155 x 4 135 x 6

V-bar push down: 60 x 12 80 x 7 80 x 8


25 min on elliptical, burned 260cals

gonna switch to db next week, my bench doesn't seem to be going up

DBs don't have great carry over to bench. If you're looking to increase your bench try doing some heavy declines at the beginning of your routine for a few weeks. It always seems to help me.

[Supr@]

Originally Posted by Merk0135

DBs don't have great carry over to bench. If you're looking to increase your bench try doing some heavy declines at the beginning of your routine for a few weeks. It always seems to help me.

i'll give that a try next week, should i do flat right after or incline or take flat out for a while?

[Merk0135]

Originally Posted by Supr@

i'll give that a try next week, should i do flat right after or incline or take flat out for a while?

You could go either way. I like to stay away from it for awhile and give my body a break on something I've plateaued on. Last time I platueaued I believe I remember doing about 3 weeks of heavy decline and then a couple weeks of DB work and then wen't back to heavy decline for a couple weeks. I stayed away from flat bench for about a month. I blew right by my plateau.

[Supr@]

Originally Posted by Merk0135

You could go either way. I like to stay away from it for awhile and give my body a break on something I've plateaued on. Last time I platueaued I believe I remember doing about 3 weeks of heavy decline and then a couple weeks of DB work and then wen't back to heavy decline for a couple weeks. I stayed away from flat bench for about a month. I blew right by my plateau.

hmm, i'll try heavy decline followed with incline db for 3 weeks then flat db and smith incline for another 3 weeks then go back to flat and see what happens, sounds good?

[Merk0135]

Originally Posted by Supr@

hmm, i'll try heavy decline followed with incline db for 3 weeks then flat db and smith incline for another 3 weeks then go back to flat and see what happens, sounds good?

Sounds good. Let me know how it works out for you.

[Supr@]

Legs/calves

BB squats: 135 x 12 135 x 12 185 x 8 225 x 6 225 x 6 245 x 4 255 x 4(was leaning forward a bit more on the last two reps.)

Leg press 45degree(no counting sled): 270 x 12 360 x 12 450 x 10 540 x 8 560 x 6

Leg press / to work hammy: 360 x 12 450 x 10 500 x 7

Laying hamstring curl: 75 x 10, 12


3 sets of weighted / 3 drop bw sets for calves


25 mins on elliptical, burned 260cals


squats going up slowly, overall not a bad workout

[Supr@]

Shoulders/traps/forearm

seated bb military: 95 x 12 135 x 7 155 x 6 160 x 4+1a 160 x 3+1a 135 x 7

machine press: 110 x 12 140 x 10 170 x 8

DB front raises: 25 x 10 35 x 8 35 x 8

standing DB rear delt raise: 40 x 12 40 x 12 50 x 12 50 x 12

DB shrugs: 70 x 12 90 x 14 110 x 12 110 x 12 110 x 12


Behind the back stand forearm curls: 95 x 22, 22, 22 (30sec rest)

25mins elliptical burned 262 cals

[Supr@]

Back/calves/bi's

Deadlift: 135 x 10 225 x 8 275 x 6 315 x 3 345 x 1 365 x 1 (strap) 375 x 0 (strap) 375 x 1 (mix grip no strap)

DB rows: 75 x 10 95 x 10 110 x 8 115 x 8

Pull ups: BW x 6, 5, 5

V-handle pull down: 110 x 12 140 x 7 150 x 7


3 weighted calve sets


DB curl: 30 x 10 45 x 10 55 x 6

Standing concentration curl: 25 x 10 35 x 10 45 x 8


25mins on elliptical burned 257cals


I still gotta get used to the brand new straps, feels weird compared to my old ones that i lost. My first attempt on the 375 i felt the bar rolling off the straps. Nontheless i got up on my second attempt.