|
01-14-2008, 03:16 PM
|
||||
|
||||
01/14 Chest/shoudlers
Late start, no triceps today  weight: 215lbs Flat BB press 2 warm up sets at 135 and 185 275 3x3 middle finger on ring 3x3 index on ring 3x3 outside ring Incline DB press 95's x 6 x 2 sets 95 x 4 x 1 Incline DB flys 50's x 8 x 3 sets Body weight dips 15 x 3 sets Seated front Mili press 135 x warm 185 x 6 x 2 sets 185 x 4 x 1 *Ugh, shoulders and chest on same day now! DB Side delt raises 35's x 8 per side x 4 sets Font raises 35's x 6 per side x 4 sets Cardio: 20 mins on treadmill 13.0 incline 3.3 mph Giving some thought to making one of my 2 chest days a lighter weight day and just burn the hell out of everything... i dono, we'll see.
__________________
Cutting progress Aug 15: 268 May 10: 198 
|
|
01-14-2008, 05:53 PM
|
||||
|
||||
|
Quote:
__________________
Take delight in the LORD, and he will give you the desires of your heart.. Psalm 37:4
|
|
01-15-2008, 02:23 PM
|
||||
|
||||
|
12/15 Back, Biceps, abs?
Weight: 214lbs Ugh, i wish i could start going heavier with these dead lifts again... but ill be ****ed if i didn't get that old strained feeling in my lower back again today! Better to slowly work my way back up again i guess. DAMN! Bent over rows 135 x warm 185 x 8 x 2 sets 205 x 6 x 1 205 x 4 x 1 Standard Deads 135 x 10 x 4 sets  I guess next week ill toss a bit more weight on... wide grip Pull ups Failure (5-6) x 3 sets Lat Pull down 220 x 8 x 1 220 x 6 x 2 One arm DB rows 95's x 8 x 3 sets Seated Zbar preacher cur / Standing DB Curl Supersets Zbar: 95 x 6 x 1 sets 95 x 4 x 2 sets 80 x 6 x 2 sets DB's: 30's x 8 x 1 35's x 8 x 3 sets DB hammer curl 50's x 8 x 3 sets Slant board sit ups body weight x 15 x 3 sets Cable crunch 80 x 15 x 4 sets No cardio... gonna puke!!
__________________
Cutting progress Aug 15: 268 May 10: 198 Last edited by BigMikeD; 01-15-2008 at 02:27 PM.
|
|
01-17-2008, 01:56 PM
|
||||
|
||||
|
Mike
These days are taking you 2 hours on the lifting aspect alone?
|
|
01-17-2008, 03:17 PM
|
||||
|
||||
|
What i meant to say in that previous thread is that with my cardio included it adds up to 2hrs... So lifting is usually around an hour to an hour and a half depending on how much pep i got.
Today i got through all of my lifting in an hour and 15.
__________________
Cutting progress Aug 15: 268 May 10: 198
|
|
01-17-2008, 03:22 PM
|
||||
|
||||
|
01/17 Chest, Shoulders, Tris
Weight: 213lbs Flat DB press 2 light warm up sets 85's x 10 x 1 85 x 8 x 2 85 x 6 x 1 Flat DB Flys 50's x 8 x 3 sets 50 x 6 x 1 Incline BB press 135 x 15 x 1 185 x 10 x 1 185 x 8 x 2 Body Weight Dips 15 x 1 12 x 2 DB Shoulder Press 50's x warm 75 x 8 x 2 75 x 6 x 1 Side Delt Raise 40's x 8 x 3 sets Skull crushers w/presses 75 x 10 x 3 sets Rope Push Downs 175 x 8 x 3 sets 30 mins on treadmill... 14.0 incline, 3.3mph
__________________
Cutting progress Aug 15: 268 May 10: 198
|
|
01-17-2008, 03:31 PM
|
||||
|
||||
|
Quote:
So now that I have got past the whole "How the hell is that taking him 2 hours to do?", perhaps I can take a better look now at what it is you have going on in here.
|
|
01-17-2008, 04:04 PM
|
||||
|
||||
|
Quote:
Because I am thinking that may be a little overkill on the chest if so. Thats 12 total sets that hit the chest. Now, I am basing this off the common individual because most people respond better to "less is more". I believe this is partially due to being able to lift more intensly because it's over a shorter period. I just know alot of people have a hard time keeping up the intensity factor as the sets drag on, so thats a problem for those attempting high volume. I myself have had some success off high volume training "WHEN" I make sure I am resting and sleeping properly. This is very much a personal thing, You should really be very closely observant of. So 12 sets might be too much done twice per week (24 total). I myself do Chest/Shoulders/Triceps together too and I usually do 8-10 sets for chest, more times than not 8. And because it's twice per week, I will do a flat bench one day and a incline the other day.....So usually it's 6 sets for me for bench work (not including warm up) and 2-3 sets of flies too (total 8-9 sets twice per week) Quote:
Since they get worked to some degree with rowing movements n back days, maybe a only a quick 3 sets of reverse flies (bent over rear raises). Quote:
Also wanted to ask how much of fat loss you have experienced, do you attribute to the cardio? I have been using the Eliptical machine for 30 mins, seems to be working well. Lost 5 lbs in last 10 days with relative ease Last edited by BiggerGuns=LongerDrives; 01-17-2008 at 04:11 PM.
|
|
01-17-2008, 06:53 PM
|
||||
|
||||
|
Quote:
Then again though, i started out about as raw as you can get... so just by the fact that my lifting sessions were and are way more intense them my cardio sessions probably pushed it in that direction. I can say this though, the cardio has helped alot to improve my stamina/endurance and overall fitness... so in that respect its been great. As always, thanks for the advice man... this is all still a huge "work in progress" so the more feedback i can get the better.
__________________
Cutting progress Aug 15: 268 May 10: 198 Last edited by BigMikeD; 01-17-2008 at 07:06 PM.
|
|
01-17-2008, 07:21 PM
|
||||
|
||||
|
Quote:
__________________
Take delight in the LORD, and he will give you the desires of your heart.. Psalm 37:4
|
|
01-18-2008, 02:37 PM
|
||||
|
||||
12/18 Back / Bi's / Abs
weight: 213lbs Bent over bb rows 135 x warm x 2 sets 185 x 10 x 1 205 x 8 x 1 215 x 6 x 1 one arm DB rows 85 x 12 x 1 95 x 10 x 1 105 x 10 x1 Wide grip pull ups *(this is the first time in years that i can actually do a pull up so give me a break!) BW x failure (4-6) x 3 sets Seated Zbar Preachers / Standing DB curl supersets Zbar: 90 x 7 x 1 90 x 5 x 1 80 x 8 x 1 DB: 40's x 6 x 4 sets cross body DB hammer curl 50's x 8 x 3 sets Standing BB curl 75 x 10 x 3 sets No cardio today... got on the treadmill but the ****er broke down 5 mins into it... so i just booked for the day.  Good WO today... did everything with a lot of intensity, got a really good head rush going towards the end!
__________________
Cutting progress Aug 15: 268 May 10: 198
|
|
01-21-2008, 11:12 AM
|
||||
|
||||
|
Quote:
|
|
01-21-2008, 03:49 PM
|
||||
|
||||
|
Quote:
__________________
Cutting progress Aug 15: 268 May 10: 198
|
|
01-21-2008, 04:05 PM
|
||||
|
||||
|
01/21 Chest / Shoulders / Tris
Weight: 213 Flat BB Presses Warm up 135 x 12 warm up 185 x 12 275 x 3 x 3 Middle finger on ring 275 x 3 x 3 Index on ring 275 x 3 x 3 Index outside ring *This was god damn hard today... had to stop at 2 on a few sets. *I think tommy is right and im just over doing it, my shoulders cant handle the load im putting on them each week. I think ill do some light pressing on Thursday but no more direct shoulder stuff until next Monday. I think they needs some rest. Incline DB Press 100's! x 8 x 1 100 x 7 x 1 100 x 5 x 1 Incline DB Flys 50's x 8 x 1 50 x 6 x 1 50 x 6 x 1 Body Weight Dips 15 x 3 sets Seated DB shoulder Press *The ****ty thing is I could probably put up 90's or so but i just can get them up in place by myself! 75's x 6 x 2 sets 75 x 4 x 1 OK... so this is where i decided doing any more shoulder stuff today would be a waist of time and i might even end up getting hurt. So the presses is where i called it. BB Skull crushers w/press 85 x 8 x 3 sets 85 x 6 x 1 DB French press 85 x 6 x 3 sets Decided to move the cardio over to the elliptical today put it on random and just chugged away for 25 mins... Wow... i was sweating buckets when i got off that thing. Much more of a "Cardio" WO it seems over just walking on the tready.
__________________
Cutting progress Aug 15: 268 May 10: 198
|
|
01-21-2008, 04:08 PM
|
||||
|
||||
|
Tommy, you said you do Chest / Shoulders on the same day, and that you do two chest days a week right?
does that mean you're doing shoulders on both days also?
__________________
Cutting progress Aug 15: 268 May 10: 198
|
|
01-22-2008, 03:28 PM
|
||||
|
||||
|
01/22 Back/Bi's/Abs Weight: 213lbs Good AM's (never done these before, but i figure they would be good for getting my lower back up to par with the rest of me.) Bar only x 10 x 1 set 95 x 8 x 3 sets Bent over BB rows 135 x warm 185 x 8 x 1 205 x 8 x 1 215 x 6 x 2 Standard Deads 135 x warm 185 x 5 x 5 sets Form is still kinda crappy... workin |
