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  1. Quote Originally Posted by injectdreams View Post
    Happy Friday.

    Day 13
    trying no benching for now, something feels missing from the workout but what do i know

    incline db press:
    55x10
    60x8
    65x8
    55x12
    55x8

    flat db press
    60x10
    65x8
    65x7
    55x10
    55x10
    50x10

    db shoulder press:
    42.5x8
    45x8
    45x7
    45x6
    40x8
    40x8
    35x8
    35x8

    incline db flys ( i have to drop them from now on, they really agitate my left shoulder.)
    25x10
    30x8

    iso-lateral decline press: weight is per hand
    70x10
    75x10
    75x12

    db front raise
    20x10
    25x10
    27.5x10
    27.5x10

    busdrivers ss w/ front raises with a plate 25lbs
    10ss10
    10ss12
    10ss10
    What kind of an incline do you use on your incline dumbbell fly?

    If the incline is too high I get some trouble with my shoulders, on a flat bench it also happens sometimes...slight incline feels best, working up to a max degree of 45(prefer a little lower).

    This is personal, not science...

    also, I wouldn't do shoulder presses before my incline dumbbell fly's, first finish chest, then follow with shoulders(in this set up), this maybe the reason why your shoulder gives out on the incline fly.
    OLYMPUS UK REP


  2. maybe. the incline at the gym is like 40-45degrees minimum. i do my inclines at the lowest possible setting possible.

    i usually would like to have a plate under the bench to make it a -5 to -10 degrees to take some tension off shoulder but they bolted the benches to the floor...
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  3. Quote Originally Posted by injectdreams View Post
    maybe. the incline at the gym is like 40-45degrees minimum. i do my inclines at the lowest possible setting possible.

    i usually would like to have a plate under the bench to make it a -5 to -10 degrees to take some tension off shoulder but they bolted the benches to the floor...
    That sucks...the benches at my gym have so many different angles, I'm lucky I guess, can change it to however it feels that day.
    OLYMPUS UK REP

  4. Quote Originally Posted by injectdreams View Post
    i usually would like to have a plate under the bench to make it a -5 to -10 degrees to take some tension off shoulder but they bolted the benches to the floor...

    not even close to being a safe practice, would not advise

    as for always using lowest angle: mix it up!
    various angles always enhance and promote growth and full development in chest region

  5. Quote Originally Posted by snagencyV2.0 View Post

    not even close to being a safe practice, would not advise

    as for always using lowest angle: mix it up!
    various angles always enhance and promote growth and full development in chest region

    that was months ago :/ yeah i still need to figure out a balanced push day...
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  6. Quote Originally Posted by injectdreams View Post

    that was months ago :/ yeah i still need to figure out a balanced push day...
    Have you thought about a traditional 5 day split?
    Use Code Montego15 for 15% off at milehighkratom.com

  7. Quote Originally Posted by Montego1 View Post
    Have you thought about a traditional 5 day split?
    I use that starting out but I felt bored with it. having to wait a whole week to train a body part again.

    I like hitting x2 a week, gives me something to do while I have a lot of extra free time

  8. Quote Originally Posted by Montego1 View Post
    Have you thought about a traditional 5 day split?
    This ^ I was not a believer at first but I gave it a try and really liked it.
    Unremarkable is no way to go through life... Doug

  9. Day 14. pull day
    hips were sore and poor mobility so i decided to skip deadlifting
    weighed in at 165... probably from all the food and water i had last night.

    pullups wide.. no kipping: bw x 40. every 5 pullups,
    i supersetted with rope pullthroughs, to help pre-exhaust the back... no set amount
    the extra weight made things a lot harder but it was good

    seated rows:
    130x10
    135x10
    140x10
    140x10

    isolateral front lat pulldowns w/ palms facing me
    70x10
    75x10
    75x10
    75x9
    70x8
    55x15

    straightbar pulldown palms facing each other
    120x12
    120x12
    120x8

    accessory work
    hammer curls, always first
    ez bar curls
    db shrugs
    face pulls

    will continue to keep pullups in, as it will be beneficial long term.

  10. Quote Originally Posted by injectdreams View Post
    I use that starting out but I felt bored with it. having to wait a whole week to train a body part again.

    I like hitting x2 a week, gives me something to do while I have a lot of extra free time
    understand on the thought process - I can easily fall prey to the trap that is over-activity, simply because it suits me well and I enjoy daily activity

    the point however: true and full muscle growth, ie gains, cannot be made to the fullest unless you are getting adequate rest..the only time we grow, is outside of the weight room - not in it
    proper rest helps most to ensure this takes place; the idea behind a 5-day split is, to thoroughly exhaust the muscle being focused on in a given particular day, and allow the essential rest required to recuperate, before hitting it again
    not saying you cannot grow hitting things 2x weekly at all - and in fact, one thing I embrace is constant change within my training protocols/strategies..just keep in mind, if the effort is all-out and total exhaustion is there, an argument can be made that you are really pushing the boundaries of rest necessary to make all that training effective

  11. Wisdom


    Sent from my iPhone while

  12. In the jefit app or website, search for a routine called 'jefit advanced routine'.
    It is a badass 5 day split with plenty of volume. No way you will think that you are missing something. Also, I'm sure there are better ones, but it is a good routine to try or build off of


    Sent from my iPhone while

  13. well i am open to new things/ different

    if i do go about going back to a 5-day
    how should i approach it to fully maximize the time i have left on 1-alpha.

  14. Quote Originally Posted by injectdreams View Post
    well i am open to new things/ different

    if i do go about going back to a 5-day
    how should i approach it to fully maximize the time i have left on 1-alpha.
    My split right now is
    Legs
    Chest
    Back
    Shoulders
    Arms

    Usually I take a day off before or after legs or both.
    Use Code Montego15 for 15% off at milehighkratom.com

  15. ^^ pretty basic template, entirely workable (and similar to my own I utilize, just slightly different order of days/bodyparts)
    basic 8-12 reps per set, 3-4 sets per exercise, 3-4 different exercises per bodypart..hit failure on every (or at least most) sets..cardio afterwards, if you so choose
    can either split off days up, or train 5 days straight/2 days off - is utilized by many wo like to take w/e off while working out during week..don't think too hard about it!

    once you hit top portion of rep-range, try to add weight in the next session the following week, still staying in prescribed rep range (perhaps will be lower end of range, by the time training is nearing completion and you start to tire)
    work to the top of the rep range again, till you can add more weight; repeat from beginning
    easy, and progressive

  16. how do you guys go about doing arm day. i have total workout adhd
    and cardio. im starting to let go alittle bit :/

  17. Split arms with other parts. Like chest and trial or shoulders. Push- pull days so you can maximize the tension .

  18. Quote Originally Posted by chefbo View Post
    Split arms with other parts. Like chest and trial or shoulders. Push- pull days so you can maximize the tension .
    well that is valid approach -- but requires different format in set-up than what we have been discussing in here chef

    @ dreams - if you are structuring the way montego has advised, then of couse the last day becomes arms day + abs if you wish to do those..these are typically good days to follow with postWO-cardio, as comparatively less effort is required for an all-arm day so there is energy to spare
    a common approach for me in this format would be, to superset the bi/tri exercises, make sure there is no rest between the two exercises, and very little rest between the sets themselves, so pace is kept high
    ie, standing BB curls, then move over immediately to flat close-grip bench; complete, rest for ~45sec, and do it again over 3-4 working sets..take a full 2min break here if you wish and set up for next superset, which may be standing DB curls ss with tri pressdowns, and these are done in same manner and so forth as above..

    very basic example, but one I find very effective - hope this helps

  19. Yah if I was just doing arms I would be using intensive sets short rests, using drop and supersets. I wouldn't go nuts with the volume but definitely there would probably be a fair amount. I use a giant set which has the bi-tri supersets combined with the drop sets goes like this...

    Rope pressdown double drop
    Alt incline db curls double drop
    Xface db tri extension double drop
    Prone db curl double drop

    Three of these and my arms are toasted .. really like this kind of training though. It's fast and furious.
    Unremarkable is no way to go through life... Doug

  20. much appreciated, will try a 5 split this week. so on chest day, I could destroy them then go straight to some pwo cardio n skip triceps?

  21. Quote Originally Posted by injectdreams View Post
    much appreciated, will try a 5 split this week. so on chest day, I could destroy them then go straight to some pwo cardio n skip triceps?
    correct

  22. Where is your weight at bro?

  23. Quote Originally Posted by drewsicle3210 View Post
    Where is your weight at bro?
    just weighed in at 164. started at 157/158

  24. Quote Originally Posted by injectdreams View Post
    just weighed in at 164. started at 157/158
    Nice! Thanks for letting me know

  25. Quote Originally Posted by injectdreams View Post
    much appreciated, will try a 5 split this week. so on chest day, I could destroy them then go straight to some pwo cardio n skip triceps?
    If you want some ideas check out my log "time to montegrow". Keep in mind I don't focus on biceps as much as Triceps because mine are already big and I'm trying to even out a bit. It will give you and idea though.
    Use Code Montego15 for 15% off at milehighkratom.com
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