The New & Improved GREEN BULGE (sponsored)
- 06-24-2009, 05:07 PM
- 06-25-2009, 06:47 AM
i would bump up the volume just a little bit i think, you know best how your body responds. Sometimes I only do two exersises per body part.
06-25-2009, 07:03 AM
Today I got legs, but I also got some stuff to do in a little bit so I will get my legs a little bit later in the morning.
06-25-2009, 07:06 AM
i do chest back right now too, i am not a bigfan of it i dont think. I started doing it cause my shoulder is bad so my chest day is really limited. Have fun with leg day........
06-26-2009, 12:54 AM
06-26-2009, 12:57 AM
I'm about to switch my routine up but a good training routine i like to use is chest+tri's, back+bi's I see this combo in a lot of magazines
06-26-2009, 05:24 AM
I would have to say i like doin arms together (tri\bi) at the end of my week. My doms in arms get real bad so i dont like them to interfere with my other lifts. I do right now
I do abs usually on leg day and arm day with a day of rest between. I deadlift every other week, rotated with BB rows. I was running a DC program before my shoulder injury, and plan on returning to that at a later date.
06-26-2009, 12:20 PM
06-26-2009, 12:46 PM
I was to busy yesterday and forgot to post my leg session. I had all 5 caps of Green Bulge about 40 minutes pre workout, and like 15 minutes after having a protein shake and a tsp of raw honey.
Squats - @ 255 x 5,5,5 @265 x 4,3
SLDL - @ 135 x 10 @ 155 x 8,8 @ 175 x 6
Standing DB Calf Raise - @ 65 x 20,20,20
Leg Curls - @ 60 x 6,6,5 superset w/
Leg Extension - @ 60 x 25,25,25
Standing DB Calf Raise -@ 65 x 40
Sissy Squats - BW x 30 total reps
This workout was exhausting! Doing the squats I felt my back strain during my last set of 265. I stretched some before doing the stiff leg deads and it didn't bother me at all, or during the rest of my workout. But when I got home it was f**ing killing me. I heated up a hot pad and relaxed on it for awhile after my workout and again before going to bed.
Post workout I had my chocolate milk, whey, and eggs. Then I had a large chicken breast and a bowl of quinoa. After that I went to my friends house to watch the Brasil and South Africa game and we ate too good. We had like 10 T-bones of the grill along with tons of chicken breast. Not to mention the pico and guac he had made earlier. We were just feasting over there. I had like 3 T-Bones and a breast with tons a guac and pico. The rest of the day I was typing out all of this stuff that I had to have done and my back was aching the whole time. Luckily it doesn't bother me now, but I'm taking the day off anyway.
Tomorrow I am going to start the new split, I might go with chest/tri's/shoulders or back/biceps...
06-27-2009, 06:56 AM
J, do you go ATG on squats? Sometimes if you block under your heels and go atg it will help with your back not rounding out at the bottom, therefore alleviating back strain. That post wo feast sounds delicious!!!
06-27-2009, 11:16 AM
06-27-2009, 11:28 AM
This morning I started my new routine with some chest and triceps. I had a breakfast of 5 scrambled eggs, blue berries, wheat germ, and a scoop of natty peanut butter. Then 30 minutes later I swallowed the 5 Green Bulge and got ready:
Bench Press - @ 180 x 8, 190 x 6, 200 x 4,3,2 - 165 x 6
DB extensions - @ 65 x 10, 85 x 6,5 - 65 x 8
Incline DB Press - @ 65 x 8,8,8,8,8
Dips - BW + 35 x 7,5 +45 x 3,4,4
Close grip bench press - @ 155 x 7
Push ups/ BW Dips - 25 reps each - back and forth until completed
I was somewhat satisfied with my work today. The only real complained is the lack of poundage on the incline DB presses. I was trying to get the 75's but I couldn't even push them up for the first rep. I don't know what happened, I might have been fatigued from the bench though. My tri's were pumped when doing the dips, I was pausing at the bottom then exploding up and I feeling good.
Post workout I had my usual shake with chocolate milk, whey, & eggs. Then I had to run to Whole Foods for some things and I picked up a breakfast burrito with bacon and eggs which I ate when I got home with some chicken and a small serving of brown rice and broccoli.
I got a question for anybody, do you think I should work shoulders on a seperate day? Maybe like shoulders, some direct trap work, and maybe some core work all in one session?
I had to go watch Transformers yesterday, and I fell asleep about 30 minutes into it and woke up with like 45 minutes to go in the movie.
06-27-2009, 10:04 PM
Nice workout J, for your chest w/o try to use the 70lbs before jumping to the 75's those can be a bitch w/o a spotter so be careful when using those heavier weights, you should look at finishing off with DB or machine flyes, I always finish off my chest w/o that wayand I get a killer pump.
You should do your shoulders on a different day, if you're doing a 4 split do shoulders and traps together.
06-27-2009, 10:34 PM
Hey DF you watching the US & Brasil game tomorrow? I'm gonna be busy all day from morning to night, I don't think I'm going to get a chance to watch it. US will probably lose, but I wouldn't be suprised if they did what they did against Espana. Without Bradley in the mid it will be even tougher.
06-28-2009, 02:15 AM
I did not know they're playing tomorrow, I'll tivo it and watch it if i get a chance but I already have a long queue of shows to watch
06-28-2009, 06:01 AM
Looking good bro. I dont know about that heavy warm up thing either,sounds fishy to me. Dude you should add in JM presses to your tri w\o they are brutal to say the least. I superset them with one arm tates.
06-28-2009, 01:10 PM
Thanks for advice DF and ded! Always much appreciated!
Aren't JM presses like a combo of a skullcrusher and a close grip benchpress? I think I read something on tnation about best tricep stuff and it was on it, or it might have been called a "california press" or I might just have everything miexed up lol
Today is an off day, I already swallowed my Green Bulge in the morning. I was lucky to get a break today from my schedule, just a short hour though. Not enough time to watch the soccer game. I think I'll stick to a four day split with off days whenever I feel that they are needed. My next workout tomorrow will probably be a leg day again. I want to get in some front squats w/o a heavy warm up this time. Seriously now that I think about it, I never should have tried that.
I hope you all have a nice Sunday!!
06-28-2009, 01:13 PM
06-28-2009, 08:47 PM
Yeah, the tates are only effective for me when i supperset them with something more compound-ish. jm's are the rocks buddy, give em a try and tell me about the DOMS!!!
06-29-2009, 03:31 PM
Today was a leg day, I had fewer days to recover from my last one but I still went all out. I had stuff to do this morning and couldn't lift first thing. I lifted after lunch which was just some chopped up chicken thighs, quinoa, and broccoli. Then about a half hour later I took all 5 Green Bulge and got ready...
Front Squats - @ 165 x 8,8,8,8 205 x 2,2,2
Stiff Leg Deads - @ 135 x 10,10,10 155 x 8,8
Standing Barbell Calf Raises - @ 185 x 12,12,12,12,12,12
Barbell Lunges - @ 85 x 8,9,8 (each leg) superset w/
Sissy Squats - BW+25 x 10,10,10
It felt weird trying to front squat 205. This is the most I have ever tried and it was killing my hands (I hold the bar clean style). The first set felt like a warm up, I was unaccustomed to doing that much weight. Then the next two sets just felt heavy. The stiff legs were brutal. I had laid off them for awhile and now I'm soooo weak doing them. Now I got to get them back up badly. I probably should have done some more sets though..
Post workout I had my usual stuff; chocolate milk, whey, and eggs. I got some potatoes baking with a steak about to be cooked on the skillet. I am going to be busy the rest of the day sucks, tomorrow I got a shoulders, traps, core day to look forward too!!!!
06-30-2009, 06:20 AM
I dont like front squatting much either. I like sissy squats preformed with dbs. When I do front squat tho, i take straps and wrap them around the bar, then hold the straps instead of the bar ( in the same position on the clavicle.) Its hard to explain, but its effective.
06-30-2009, 10:32 AM
06-30-2009, 03:16 PM
This afternoon was the first time I have worked shoulder pretty much solo in a lonnngggg time. I did some shrugs to, which I haven't done in forever either. I ate an egg burrito with cheese and onions, and some goat milk and keifer for breakfast. Then I had a small chicken breast and a little bit of quinoa pre workout. Then 30 minutes later I took all 5 Green Bulge and I waited a little longer than usual to lift. I would typically wait around 30 minutes to lift, but today I waited closer to 50 minutes and I was felt pumped a lot faster when I started lifting. Usually I would feel it sometime into my workout, but today I was feeling it as soon as I started lifting.
Standing Barbell Press - @ 125 x 10,10,8,6,5,5,4
Side Laterals - @ 25 x 10,10,8,8 superset w/
Behind the Back Shrugs - @ 185 x 10,8,8,8
About 10 minutes of core work - mainly Ab wheels & planks
DB Shoulder Press - @ 55 x 16 followed up w/
Upright Rows - @ 90 x 12
It felt weird doing only shoulder today, but I had fun. I was hoping to get 4 sets of 10 w/ 125 lbs on the barbell presses but I couldn't get it. The shrugs really got my traps burning, I held them at the top for a good count or two and by the last set they were on fire. The core stuff was tough and I got a good sweat going then. I decided to finish up with some db shoulder presses and upright rows to just make sure I was done. Doing 16 reps w/ 55 lb db's surprised me, I guess I had more left in the tank than I thought, then I got 12 reps on the upright row w/ 90 lbs.
Post workout I had just plain milk, whey, and eggs. I ran out of chocolate milk yesterday. Then I ate a big plate of potatoes and a nice size angus steak. I might take tomorrow off, but I don't know yet. If I do lift it will be a back/biceps day!!
07-01-2009, 06:43 AM
Yeah, I hold one Db behind my back with the sissy squats, and I use the other arm for balance. I getting close to being able to try using two Dbs, but that is hard as hell. The straps are wrapped around the bar with the front squat, then i am holding the strap. Dont sweat the standing BB press, you get it next time for sure!
07-01-2009, 04:07 PM
good work J, you're doing great... technically you did shoulders and traps, when I do traps I'll 2 out of these DD shrugs, front and back BB.
07-01-2009, 09:33 PM
Today was bad day for me though Well it wasn't all bad. It started off normal, had some eggs, fruit, honey, and keifer for breakfast. Then a chicken breast and some rice a little later. Then 30 minutes later I got all 5 Green Bulge and hit the gym 30 minutes after that. Today was back/biceps day and I was pumped. I could feel the Green Bulge as I was warming up with some pull ups and moved onto some deads. I warmed up with 135, then 185, then 245, put then as I pulled my first rep I felt my middle left side back tighten up, just like what happened when I was squating last week. So then I tried to do some rack pulls from knee level and it didn't hurt. I did some sets at 275 for 10+ reps then at 305 for 8-10 reps. After that I went to do some weighted wide grip pull ups. Then I went on to reverse curls with an ez bar at 85 lbs. As I was going to do my first set my left side tightened up and I was kind of stuck. It felt like I was cramped up real bad. I called it a day and hobbled back to my house in pain. I took a hot shower and put a heat bad on it. Then I iced it later, and I'm about to heat it again. It still hurts, but I can deal with it.
I think I will take a day or two off, then I'll test it very cautiously in the next few days. This SUCKS!!
07-02-2009, 01:29 AM
07-02-2009, 08:06 AM
07-02-2009, 12:21 PM
07-02-2009, 01:45 PM
I'm still getting over a cold from last week and its a tough balance working out when you're sick on injured... if you get in the zone and start pushing hard for those pumps you'll make the situation worst, take a couple days off or more to recover, get well!
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