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Toro's quest for Strength and Shred

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    Toro's quest for Strength and Shred


    As classes begin to wind down, summer quickly approaches, and good feelings abound from the warm sun and vibrant Spring life, it's about that time to cut the **** and start getting serious.

    I must admit, I've only been training seriously for about a year. I started about this time last year, when I decided that maybe diet played an important role in exercise, that I should work out regularly, and that skipping squat days because I "didn't feel like it" was just not the manly thing to do.

    Long story short, I dialed in my diet, lifted like a fiend, and now I'm at a real good place, sitting at 6'3, 217lbs, and about 12-13%, all down from a whopping 250lb since early, early January (I had a real bad attempt at a bulk).

    So, what are my goals?
    -Get shredded
    -Get strong

    Realistically, I'll be happy to hit 7% and maintain some strength. This will not be easy, and it definitely will take strict discipline as, well, usually you do one or the other. Fortunately in my very short lifting career I still sometimes get strong simply by making fixes to my form to better apply force to the weight, or just developing better nerve-muscle connection.

    So how am I accomplishing these goals?
    -Diet
    -Lifting hard
    -Cardio out the wazoo

    I'm basically following my diet from last Summer which gave me good results, which was high fat, moderate/high protein, low carb. It was modeled after the anabolic diet, but not quite as clean (which itself is kind of like a dirty CKD). I also threw in tons of cardio. I have not been terribly diligent with my cardio like I was last year, though I still hit it 5x/week, because of class. Now, I can be. Lifting wise, I've been adopting several things from DC training piecewise that have proven to be far more efficacious in helping me develop strength. Thus, I will continue with that. What I do is not DC, just very identical. Deal with it.

    I had another log on here before (it wasn't a workout log, more like a supplement log detailing any interactions or side effects). While I kept that up to date very well for the most part, it kind of went south, mostly because of exams/papers/etc. Well, I maintain a pretty consistent workout log over at another website (since around June/July), so I'm pretty sure I can handle this one without a problem.

    The arsenal
    -Gym
    -iPod
    -EAS Whey Protein (hoping to switch to something better soon)
    -Creatine Mono
    -Generic Multi-Vitamin
    -ZMA + GABA
    -Muscle Pharm Assault (may change this out for a carb-free PreWO)
    -Athletix Adamantium (got it for a semi-PCT that actually was not needed, but hey I can still make use of it!)
    -PES Erase and Alpha-T2

    Lets get this show on the road!

    -----------------------

    P.S.: posted up workouts beginning from about 10 days ago when I started lifting again after a brief break after discovering I had exertion headaches.

    P.P.S.:

    *rp means rest-pause (15 deep breaths, usually takes about 20-25 seconds)
    *negs means negatives
    *"static at end" means static hold was done during the last set
    *"static after" means static hold was done after the last set, meaning set was done, weight was racked, and then picked back up for a static hold

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    THURSDAY 04/21/11

    UPPER BODY

    DECLINE BENCH
    245-8,3,2-13 rp
    Negatives plus static after

    SEATED BB PRESS
    135-6,2,1-9 rp
    Controlled reps plus static at end

    CLOSE GRIP BENCH
    165-8,2,2-12 rp
    Negatives plus static at end

    **DC stretches for chest and triceps**

    REVERSE PEC DEC REAR DELT
    100-12
    120-12,12

    EXTERIOR ROTATORS (cable)
    25-15,15,15

    **DC stretch for delts**

    Kinda have had some sh*t workouts, mostly due to the intermittent headaches or neck/trap cramps. Thankfully I think ibuprofen has helped somewhat. I'm really looking forward to a diagnosis from my doctors.

    --------------------------

    FRIDAY 04/22/11

    LOWER BODY

    HACK SQUATS (weight minus sled)
    360-3+1(range of motion sucked on 3rd)
    270-20

    DEADLIFT
    445-5 hamstrings totally fried
    405-9

    **DC stretches for hams and quads**

    TBAR ROWS (weight on bar)
    180-7,4,3-14 rp
    Negatives

    **DC stretch for back**

    SEATED EZ BAR CURLS
    89.5-8,2,2-12 rp
    Fat negatives plus static at end

    Only did biceps today because I couldn't do them on Thursday as I had just worked them out on Wednesday of that same week.
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    MONDAY 04/25/11

    UPPER BODY

    INCLINE BENCH PRESS
    175-9,4,2-15 rp
    Nice negatives plus short static at end

    LATERAL RAISES
    40-10,6,3-19 rp
    1.5-2 second hold at top

    DIPS (BW@219)
    45-9,2,1-12 rp
    Negatives plus static at end

    STANDING EZ PREACHER CURLS
    89.5-9,4,3-16 rp
    Nice negatives plus static

    REAR DELT RAISES
    EXTERIOR ROTATORS

    **DC stretches for everything**

    --------------

    TUESDAY 04/26/11

    LOWER BODY

    RACK PULLS (mid shins)
    495-5
    435-10

    LEG PRESS (weight minus sled)
    785-6
    695-20

    **DC stretches for hams and quads**

    DC CALF HACK SQUAT RAISE


    CLOSE GRIP CHINUPS
    70-4,3,1-8 rp
    Negatives on first 2sets only

    **DC stretch for back**

    ROPE AB CURLS
    130-20
    160-12,11,10

    LEG RAISES
    3x20

    ---------------

    THURSDAY 04/28/11

    UPPER BODY

    DECLINE BENCH
    255-8,3,1- 12 rp
    Negs plus static last set

    SEATED BB PRESS
    135-6,2,1-9 rp plus forced rep
    Great negs plus static last set

    CLOSE GRIP BENCH
    165-9,3,1-13 rp
    Negatives plus fat static last set

    FACE PULLS
    110-15
    130-15
    150-12,12,12

    **DC stretches for chest and triceps**

    EXTERIOR ROTATORS (cable)
    25-15,15,15

    **DC stretch for delts**

    SEATED EZ BAR CURLS
    89.5-8,2,2-12 rp
    Fat negatives plus static last set

    **DC stretch for biceps**

    Had to begin using this breathing technique where I let a little air out at the bottom of a rep and then continue letting air out on the way up as I press. This is to prevent my exertion headaches. Pulling motions for the most part (exception - pullups) do not aggravate the condition.

    ------------------

    FRIDAY 04/29/11

    LOWER BODY

    HACK SQUATS (weight minus sled)
    370-4+2 first 2 reps not deep
    280-20

    DEADLIFT
    445-6
    405-7

    **DC stretches for hams and quads**

    TBAR ROWS (weight on bar)
    190-6,3,1
    Controlled negs plus static at end

    **DC stretch for back**

    STANDING ROPE AB CURLS
    140-20
    160-12,11,10

    LEG TO CEILING AND NEGATIVES ON DESCENT
    4,4,4 - this tore my abs apart

    Started getting headache during hack squats. It didnt come on full force and I was able to get through the workout fine.
    Last edited by Torobestia; 05-05-2011 at 08:29 PM. Reason: edited leg press weights to make it more clear
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    MONDAY 05/02/11

    UPPER BODY

    INCLINE BENCH PRESS
    185-8,4,2-14 rp
    Nice negatives plus short static at end

    LATERAL RAISES
    45-9,5,4-18 rp
    Controlled reps

    DIPS
    45-8,3,2-13 rp
    Great Negatives plus nice static at end

    STANDING EZ PREACHERS
    99.5-8,3,1-12 rp
    Nice negatives plus 25 sec static

    LYING REAR DELT RAISES

    **DC stretches for everything**

    Well this was my second lifting day while on this new medicine for my exertion headaches. It's some derivative of ibuprofen, Indomethacin @ 50mgs. I take it 3 hours before lifting, and it works very well. The worst movement to aggravate these debilitating heachaes, after barbell squats, is the incline bench press. Today, I not only had no headache but I had no neck or trap cramping like I have had all last week. Very awesome. Looking forward to lifting without pain.
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    TUESDAY 05/03/11

    LOWER BODY

    RACK PULLS (below knee)
    515-5 Form got destroyed on the last one of these
    495-10

    LEG PRESS (weight minus sled)
    795-5 got crushed but saved on 6th lol
    705-20

    **DC stretches for hams and quads**

    DC CALF HACK SQUAT RAISES

    CLOSE GRIP CHINUPS
    70-5,2,2-9 rp
    Negatives on all sets. woulda had 10 but missed 3rd on set 2

    **DC stretch for back**

    SOME UPPER BACK ARCH GOOD MORNINGS

    BG's AB RIPPER
    4,4,4

    LEG RAISES
    3x20

    I'd give this workout a 7/10. I was real disappointed with my leg press (I had 6 in me with the heavy weight, but failed because of leg cramps), and I almost got crushed to death by the weight. And as I really like the leg press, I'm docking a lot of points (2) for missing that. Also still not up to par, but really close to my rack pulls PR with that pin setting, not to mention my form was a tad better. Really liked the chins and ab work, though.
    Last edited by Torobestia; 05-05-2011 at 08:27 PM. Reason: edited leg press weights to make it clear
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    THURSDAY 05/05/11

    UPPER BODY

    DECLINE BENCH
    255-7,2,1-10 rp
    Fat negs plus static last set

    SEATED BB PRESS
    135-7,2,1- rp plus forced rep
    Great negs plus static last set

    CLOSE GRIP BENCH
    165-9,4,3-16 rp
    Great Negatives plus fat static last set

    **DC stretches for chest and triceps**

    FACE PULLS
    110-15
    130-15
    150-12,12,12

    EXTERIOR ROTATORS (cable)
    25-15,15,15

    **DC stretch for delts**

    SEATED EZ BAR CURLS
    89.5-9,4,2-15 rp
    Fat negatives plus static last set

    **DC stretch for biceps**

    So, I went down in a movement but went up in two. Let me explain the decline bench. Last week, I think I breezed through one of my sets as I was suffering from exertion headaches still (I wasn't medicating with the good stuff yet). Now that I am feeling pretty comfortable throughout my lifting, I actually took those reps really slow (negatives were 4-6 seconds in length), and so that's what led to the decrease in reps. Everything else I really liked, though the facepulls felt pretty difficult as did the shoulder pressing. I need to remember for shoulder pressing to really squeeze all my muscles to power the bar more. I think that's what helped me just annihilate the close grip bench.

    Today's cardio sucked so much. I always do stairmaster for 20 minutes @ lvl 8 (this is the one with moving pads, not the elevator-style one), and usually I can work through it no problem. This time I felt like I was going to die come the 5 minute mark (15 minutes elapsed). I think this is a pretty good indicator that I'll need a refeed of sorts one day this weekend. I'm not particularly fond of refeeds as I can never do it clean (it always ends up looking more isocaloric than clean and carb heavy). We'll see if I'm up for it. Really liking the progress, and those face pulls and my new rear delt movements have brought out my rear delts very nicely. Can't wait to deadlift tomorrow (but I am fearing the squats already).
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    sick kid...loving the workout but how are you splitting the days? do you have a rest day? Just wondering.

    Keep up the hard work
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    Quote Originally Posted by Vanilla Goril View Post
    sick kid...loving the workout but how are you splitting the days? do you have a rest day? Just wondering.

    Keep up the hard work
    Hey man, thanks for the props. Basically, here is my routine (I should really call these anterior and posterior splits, lol):

    Monday - Upper
    Tuesday - Lower
    Wednesday - Off/Cardio
    Thursday - Upper
    Friday - Lower
    Saturday/Sunday - Off/Cardio

    Cardio on off days is 20 minutes of high intensity (read: not HIIT) followed by 20-40 minutes of LISS cardio. I used to do some grip work on some of my off days, but I stopped doing when I injured a forearm muscle. Since it's all healed up I might go back to doing grip work again, maybe on Sundays.
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    Also, I gotta say. I just finished eating about 11.2 oz (wet) ground beef marinated with some good steak sauce (forget the name, not A1) and garlic, served with mustard and with a cup of oatmeal prepared in 3/2 cups of milk. Absolutely killer. I literally feel my body expand a little bit after eating this oatmeal (don't know if its the warmth of the glucose or insulin spike).
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    FRIDAY 05/06/11

    LOWER BODY

    HACK SQUATS (weight minus sled)
    380-6+1 penultimate rep not too deep
    290-20

    DEADLIFT
    445-6 fml
    405-7 too exhausted

    **DC stretches for hams and quads**

    TBAR ROWS (weight on bar)
    190-6,3,2-11 rp
    Controlled negs plus static after

    **DC stretch for back**

    DC CALF LEG PRESS

    STANDING ROPE AB CRUNCHES
    150-20
    160-12,12,12,10

    LEG RAISES
    20,20,20

    I was very happy with the squats today. I have no idea where I summoned the strength, but I hit +2 reps for a total of 6, including one that was just parallel or a hair above, for a +10lb jump (not a weight PR, but PR in reps). I really killed the widowmaker, too. I was disappointed that I stalled on deadlifts. I guess I should stop doing facepulls the day before deadlifting; it does seem counterproductive, to say the least lol. I also practically fell asleep/passed out during my ab work I was so tired. That kind of sucked. I guess my cortisol must be really shut down by Erase.

    I am really wanting to get through this blast first, but I am also strongly thinking I should switch my back stuff during my "upper" days and move biceps to leg day. It is just so much to do back in addition to legs on the same day. I did the split this way as it was supposed to be good for avoiding injury, but as I deadlift so much I think I might benefit from following a more traditional DC layout. So I might go ahead and change things now for next week. This would allow me to put in all my back work on one day, which would be nice.
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    Talked over with some other people, decided on a new routine.

    Lifting EOD

    Day A: Upper Split

    -Bench Variation
    -Shoulder Pressing Variation
    -Tricep Pressing Variation
    -Pullup/Rowing Variation
    -Deadlift or Rack Pulls
    -Shoulder Health Movements (rear delts, exterior rotator, rotator cuffs, etc)

    Day B: Lower Split

    -Bicep Curl Variation
    -Bicep Widowmaker using Hammer Curls or other movement
    -DC Calf Press/Raise
    -Squat Variation or Leg Press
    -Accessory Quad or Ham work depending on which muscle got hit hardest by above movment

    I won't really go into why the setup changed other than receiving expert feedback suggesting I try this out. I am running this EOD to ensure I get some rest in between, and after today I know I will definitely need it.

    --------

    MONDAY 05/09/11

    UPPER SPLIT

    INCLINE BENCH PRESS
    185-9,4,2-15 rp
    Great negatives plus 10-15 sec static after

    STANDING BB PRESS
    95-9,4,3-16 rp
    Fatass negatives plus static at end

    DIPS
    45-8,4,2-14 rp
    Great Negatives plus short static at end

    WEIGHTED CHINUPS @ 218lb BW
    70-5,2,2-9 rp
    Fat negs plus long static at end

    RACK PULLS
    515-5
    475-13

    LYING REAR DELT RAISES

    **DC stretches for everything**

    I felt completely vamped after this workout. Was really running out of gas by the time I began rack pulling. This showed with my totally ass rack pulls at 515. I also partially blame this one guy who, while he was well intentioned, he tried to preach to me about my "unsafe" form on the rack pulls and how I should change it. What he said made its way into my head, and now I can't set up right with my rack pulls with heavy weight - like I'm having problems applying force like I used to. Oh well, we'll work on this. The 475 went real well, little to no bouncing between reps. Moving up the incline bench weight next time, but sticking with the same weight on dips and pullups. Also staying with the same weight with standing overhead presses, using this as kind of a light pressing day and experimenting with this, moving weight up only after about 18-20 reps.
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    WEDNESDAY 05/11/11

    LOWER SPLIT

    SEATED EZ CURLS 19.5
    45-8,3,1-12 rp
    Negatives plus static at end

    HAMMER CURLS
    50-15,5-20 rp
    5 sec pause to relax rotator cuff, I was having issues with it today (bad posture sleeping?)

    DC CALF RAISES
    300-12

    LEG EXTENSIONS
    150-10,10,10

    LEG CURLS
    100-10,10,8

    BOX SQUATS
    315-6 <-- cramped up everywhere, but so glad I made it to 6
    225-20 <-- I was literally about to pass out

    SCOTT SQUATS
    1*Plate/side-10
    Too hard to finish

    **DC stretches for groin, hams, and quads**

    STANDING ROPE AB CURL
    160-12,12,9

    LEG RAISES
    20,20,20

    This was an extremely taxing workout. It was kind of cool how it was basically all a giant ramping up until I got to squats. I hadn't touched barbell squats since January, with the sole exception of once in early April during a deload, at which point I started experiencing exertion headaches which put me out of commission for a while. It's so different how squats just strain your entire body. What was most surprising this session was how absolutely perfect my form was. I know I've been doing accessory work, even after only leg pressing or doing the Hammer Strength Hack Squat, related to strengthening stabilizing muscles in the squat, but how that carried over was great. Unfortunately, I was planning on doing a working strength set with 355 and doing a 20 repper with 265. But hey, at least I finished this workout well, so no complaints.
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    FRIDAY 05/13/11

    UPPER SPLIT

    DECLINE BENCH
    265-4,1,1-6 rp
    Fat negs plus static last set
    F**K used wrong weight by mistake, meant to use 255
    Spotted and lifted off solo, kinda compounded the difficulty of the lift

    DECLINE BENCH HAMMER STRENGTH
    200-20 rep widowmaker

    SEATED MILITARY PRESS
    135-5,3,1-9 rp
    Great negs plus static last set
    Used improvised setup, made workout harder giving self liftoff

    CLOSE GRIP BENCH
    175-7,3,2-12 rp
    Great Negatives plus fat static last set

    ISO LATERAL HIGH ROW
    270-10
    360-8
    430-6,4,2-12 rp
    Negatives

    DEADLIFTS
    445-6
    405-9

    **DC stretches for everything**

    NO CARDIO TODAY
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    MONDAY 05/16/11

    LOWER SPLIT

    BARBELL CURLS
    105-9,4,2-15 rp
    Good negatives plus static at end

    PINWHEEL CURLS
    65-8,4,3-15 rp

    DC CALF PRESSES
    +290-12
    15 sec holds

    GLUTE HAM RAISES
    BW-5
    BW-5,3,1-8 rp
    Nice, here's a starting place

    SCOTT SQUATS
    2*Plates-10

    LEG PRESS
    800-9
    620-20
    Easy 9 reps, i caught on fire after though

    **DC stretches for quads, hams, and biceps**

    HANGING AB RIPPER
    10,10,7

    DECLINE CRUNCHES STEEPEST
    20,14,8

    So today I crushed the leg press. I am beginning to notice how pre-exhaustion workouts for legs is helping me hit the leg workouts with better strength, so I think this is why Dante suggests doing these before hitting the compound lifts. Thus I shall do so from now on out. Finished with a pretty heavy 1388 calorie post workout meal (not including PWO shake). Unfortunately it had a lot of fats and less carbs than I thought it would, which is less than ideal, but that's what I get for eating out I guess. No real harm done since I took BCAAs in my PWO shake. Looking real lean now. Looks like the major areas I have to lose fat are my thighs and obliques. Ab area is pretty lean (visible 6 pack), and I dont hold fat in my lower back (most Salvadoran men don't), so I'm probably sitting at 12% or less now.
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    WEDNESDAY 05/18/11

    UPPER SPLIT

    FLAT BENCH
    225-6,3,1-10 rp
    Nice negatives plus static at end

    PUSH PRESS
    155-6
    155-6,1,3-10 rp
    These were retarded as ****, using dumbbell movement or something next time. I feel like I have 0 leg power in these, or 0 coordination between legs and shoulders to properly do these. I have 155 listed twice for 6 reps as I had to stop after my first set when I dropped the weight and readjust everything.

    SEATED DB PRESS WIDOWMAKER
    50-20

    SMITH JM PRESS (22lb bar)
    112-10,5,3-18 rp
    Great negatives plus static at end

    BENT OVER ROWS
    245-10,5,3-18 rp
    Controlled reps
    My wrist wraps are trapped at another gym until they reopen, so I had to make due without them which is why I used the lower weight.

    NARROW TBAR (weight on bar)
    180-6,2,2-10 rp
    Good negatives but range of motion issue on 3rd rep 2nd set

    **DC stretches for everything**

    FACE PULLS
    100-12,12,12
    Different machine, weight felt heavier. Decent sets.

    NO CARDIO TODAY

    Overall I give this workout a 6/10. I am glad I hit some of the numbers I did. Clearly nothing is totally out of whack. It's funny, but I could have done much better on the flat bench had I not totally blown my load during warmups. I completely overdid it, I don't know why, and by the time I got to 225 I felt sore as opposed to warmed up in my chest. Still... The push presses were a total bummer and waste of time and energy I think. I will no longer do those during my DC training. JM presses were amazing, and I not only hit them with proper form but practically felt my triceps exploding afterwards. Used a different setup for face pulls than usual since I was at a new gym, and it kind of sucked. I didn't get out of them what I usually do. Also, I did no cardio, so that kind of sucked. I just didn't have time after work.
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    FRIDAY 05/20/11

    LOWER SPLIT

    SEATED ALT DB CURLS
    45-8,4,2-14 rp
    Great negs plus long static at end

    REVERSE GRIP CABLE CURLS
    100-21

    DC SEATED CALF RAISES
    270-12
    15 sec holds and negatives
    This movement aggravates my knees still

    SEATED LEG CURLS
    100-10,10,10

    LEG EXTENSIONS
    150-10,10,10

    SMITH HACK/SISSY SQUAT HYBRID
    132-3 <-- failed 4th
    92-20
    Quads are fried

    ROMANIAN DEADLIFTS
    315-13
    Didn't feel this tear my hamstrings at all ... until 2 hours later

    **DC Stretches for everything**

    Well, I was sort of happy with this workout. It was truncated - gym closed so I had to leave before getting to abs, but thankfully I finished the bulk of my lifts plus stretching. I would have loved to have done front squats for my quad movement, but sadly I "don't know" how to do them, lol. From what I learned trying to do Push Presses during a blast, trying out new movements and having to learn the proper form takes up too much and is not worth it, so I'm better of sticking with familiar movements. I think I'll arrange my workouts in the future so I can hit up a different gym I've been to before that has a hack squat machine so I can use that as my 3rd quad movement. Given what I had, I still enjoyed this workout. I may post thoughts on a new supp I'm taking, Ragnarok, for pre-WO.
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    MONDAY 05/23/11

    UPPER SPLIT

    INCLINE BENCH
    185-8,3,2-13 rp plus forced rep
    Great negatives plus static after
    Gave self lift offs

    WIDE UPRIGHT ROWS
    95-11,5,4-19 rp
    Great negatives

    DIPS
    45-9,4,2-15 rp
    Goods negatives plus static at end

    CHINUPS
    70-5,2,2-9 rp
    Fat negatives

    RACK PULLS (Below knee)
    515-12
    565-1

    *DC Stretches for everything**

    Today's workout was a mixed bag. I helped my girl move today which I thought would somewhat affect my workout. It must not have considering the biggest impact would be with my rack pulls, but clearly I blew my old PR out the water today. I did fail on the incline bench, AND I was supposed to use heavier weight on top of that, too haha. Oh well, I'll still stick with it especially since dropping numbers can be expected on a cut. Dips and pullups went well, definitely have to use more weight on my rack pulls. I decided to remodify the workout a bit since I had been focusing so much on front delts without enough lateral delt emphasis, which I know may cause overpressing issues soon enough. I'll just do standing overhead presses instead of push presses, and seated military will still be next upper day (Friday).
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    Great stuff... in to see some feedback on T-2 + Erase
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    Quote Originally Posted by SPR View Post
    Great stuff... in to see some feedback on T-2 + Erase
    Nice man. Yeah, actually on the topic of AT2 and Erase I have taken this before and absolutely loved it. I'll link you to a review I did of the products shortly. It's why I decided to run them again after a 5-6 week break.
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    WEDNESDAY 05/25/11

    LOWER SPLIT

    SEATED EZ CURLS 19.5
    109.5-8,4,1-13 rp
    Negatives plus long static at end

    HAMMER CURLS
    55-15

    DC CALF RAISES
    300-12
    I lied last time, set was rest paused twice. This time straight

    LEG EXTENSIONS
    150-10,10,10

    LEG CURLS
    100-10,10
    110-10

    BOX SQUATS
    325-5
    235-20
    I was literally about to pass out

    CLOSE STANCE LEG SISSY PRESS
    140-10

    **DC stretches for hams, and quads**

    STANDING ROPE AB CURL
    160-12,12,12

    LEG RAISES
    20,20,20

    Well, I contracted a sinus infection last night - very fun! I had a real terrible sleep from the congestion/lack of air, and having this throat since this morning sucks. Heat aggravates the condition, though it also gives me energy; it's a double edged sword. Anyways, I thought this workout would absolutely suck, but it was very sweet. Progress is steady despite calorie deficit, even though I only hit 5 on the first squat set (I aim for 6, but anything between 4-8 is fine). The 20 repper I swear I was not going to make it after I hit 10. I was gasping for air and felt weak all over, but I manned up and did it. As a reward, had a 3 meat pizza with lots of veggies...yum. I'm about to attack this sinus infection or harsh allergic reaction with my full medical arsenal, but I'll wait on the antibiotics and see what my other stuff can do first.
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    F*ck, on 850mg augmentin 10x days and 40mg prednisone 3-5x days. I will not be lifting today, but I might give it a go tomorrow depending on how congested I feel. If I dont need the prednisone tomorrow I'll definitely go.
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    So I decided to give the gym a go today. Unfortunately, karma decided to **** me in yet another way - to close down the second gym I go to and leave me with the absolute worst one available, so bad you might feel like you're in a Planet Fitness. The gym is basically an army of treadmills, a few free weight stations with the absolute worst equipment design EVER, and pop music that would be rejected from an 80s gym. Well, lets begin today's log

    SATURDAY 05/28/11

    UPPER BODY

    DECLINE BENCH
    245-6,2,1-9 rp plus forced
    Fat negs plus static last set

    **DC stretches for chest**

    SEATED MILITARY PRESS
    125-7,3,2-12 rp
    Great negs plus static last set

    CLOSE GRIP BENCH
    175-8,3,2-13 rp
    Great Negatives plus fat static last set

    **DC stretches for triceps**

    WIDE PULLUPS
    25-9,4,2-15 rp
    Varying negatives plus long static at end

    DEADLIFTS
    445-5
    405-5
    The weight flew away from me 5th rep, failed 6th obv

    **DC stretches for back**

    HANGING AB RIPPER
    10,10,10

    DECLINE CRUNCHES

    Well, this workout was kind of a joke. The decline bench and the seated military press both used the most awful benches in the world. The seats on these things go up to a triangle at the top, and no matter what height setting it's either sticking right into the upper inside of your lower back, or right between your scapula - a setup for disaster however you look at it. This really interfered with my setup and lifts in both places. I did have some really amazing stretch sessions later though so I felt ok about things. No Hammer Strenght ISO Lateral High Row machine, so I just did wide grip pullups weighted. These turned out pretty good when I included some great negatives. Deadlifts sucked a D because this bar was so bent, and it would not bend upwards at all! So that, plus the square weights, led to a bar that would escape from me half the time; so half of my effort was spent chasing the damn thing!

    Anyways, I still did well. I really blasted through the session and finished in about an hour and 30 minutes not including LISS cardio, so that was nice. This on top of taking 850mg of augmentin I was rather pleased.
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    Your routine could use more upper back work. BTW deads are not really an upper body lift. They are a post chain, hip extension lift. Id work them in a rotating manner with squats and add rows in place of them
    But good numbers anyways and keep killin it
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    Quote Originally Posted by SweetLou321 View Post
    BTW deads are not really an upper body lift. They are a post chain, hip extension lift. Id work them in a rotating manner with squats and add rows in place of them
    But good numbers anyways and keep killin it
    Thanks man.

    I'm aware about the deadlift. I use it here for its utility in working the back muscles in the posterior chain, though, which they do, like the thoracic extensors, traps, etc - that which builds what one might deem as "back thickness." As I switched to a strict DC routine I'm just doing what it tells me to do, and one of the things to do is to do the deadlifts on what I'm arbitrarily referring to as my upper split.

    I guess one of the reasons for doing so is it's just more tearing and rebuilding of the leg => more growth, but at this point I'm just speculating.
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    Id personally hate to Deadlift, day off, then squat. I prefer rows for the purpose your using the deadlift, they tend to save the lower back lil more to for heavy squat/leg work. Nothing tears my back up like kroc rows. But if your doing a program, then do it as written, it was made that way for a reason lol.
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    Nice logm. Keep it up
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    Quote Originally Posted by bird901 View Post
    Nice logm. Keep it up
    Thanks man! I plan on it.

    -----------------------

    TUESDAY 05/31/11

    LOWER SPLIT

    BARBELL CURLS
    115-7,3,1-11 rp
    Good negatives plus long static at end
    Used some body English 3rd rep 2nd set

    PINWHEEL CURLS
    65-17 straight set

    **DC stretches for biceps**

    DC CALF PRESSES
    +290-12
    15 sec holds
    I did these on the leg press. I hate these, going to use standing calf raises from now on out on these days.

    GLUTE HAM RAISES
    BW-10,4,2-16
    Rofl blew my old PR out the water, and TBH I definitely did not give this my 100% (more like 80%, trying to save some for the leg press)

    SCOTT SQUATS
    2*Plates-10

    LEG PRESS (weight minus sled)
    810-8
    630-20
    Really don't like this leg press machine, it's so weirdly angled and positioned that you sacrifice range of motion at the top, and it hits the glutes too hard and not sufficiently hard on the quads.

    **DC stretches for quads, hams**

    ROPE AB CURLS
    160-14,14,15,10

    LEG RAISES
    20,20,20
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    Quote Originally Posted by SweetLou321 View Post
    Id personally hate to Deadlift, day off, then squat. I prefer rows for the purpose your using the deadlift, they tend to save the lower back lil more to for heavy squat/leg work. Nothing tears my back up like kroc rows. But if your doing a program, then do it as written, it was made that way for a reason lol.
    Word. Believe me, I know what you mean. But I used to also train deads on the same day as squats, so I'm kind of used to it. The hardest part is having my hamstrings be somewhat fried almost numb which can complicate my form on the deadlift.
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    THURSDAY 06/02/11

    UPPER SPLIT

    FLAT BENCH
    225-7,3,1-11 rp
    Nice negatives plus static at end
    Form us deteriorating, too much delt activation

    **Dc stretches for chest**

    STANDING BB PRESS
    105-9,3,2-14 rp
    Fat negatives plus long static at end

    **DC stretches for delts**

    SMITH JM PRESS 22lb
    122-11,4,3-18 rp
    Fat negatives plus short static at end

    **DC stretches for triceps**

    BENT OVER ROWS
    295-7
    245-12
    Controlled reps, perfect/ideal form on 245.
    Lmao **** this was kinda easy shoulda tried harder

    NARROW TBAR (weight on bar)
    180-6,3,2-11
    negatives

    **DC stretches for back**

    Real solid workout, no complaints other than my flat bench. My triceps feel like they're still wanting to explode as I write this 4 hours after my workout, and my inner back feels like it is being torn up. Very cool
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    SATURDAY 06/04/11

    LOWER SPLIT

    SEATED ALT DB CURLS
    45-11,5,3-19 rp
    Fat negs plus long static at end
    Lol....

    REVERSE GRIP CABLE CURLS
    110-13

    **DC stretch for biceps**
    this stretch didn't hit biceps well...

    DC SEATED CALF RAISES
    270-12
    15 sec holds and negatives
    WOW this was awesome. And so basically further out pad is towards my knee less it hurts

    LEG EXTENSIONS
    160-10,10,10

    SEATED LEG CURLS
    110-10,10,10

    SCOTT SQUATS
    132-3+2(hack squat other 2 up)
    102-20
    Lol idk why I didn't go up on 132 oh well widow went up

    ROMANIAN DEADLIFTS
    325-11
    Really ****ing hate these, stopping them. I feel it in my hankies but it sucks

    WEIRD LEG PRESS
    270-11
    4-5 sec negatives, real wide stance
    These felt much better

    **DC stretches for hams and quads**

    DECLINE AB RIPPER
    6,6,6

    I can't wait to be out of this gym ... next week, my old one opens back up! Woot! Today I had a really hard time finding a good ham workout. Romanian DLs were working actually really well until ... they weren't. So I went and tried to do this weird leg press thing that was actually really kind of cool but hard to operate. Anyways, whatever. My legs looked really sweet afterwards, so I guess that's what matters (even though they didn't feel like noodles, which is kind of bad).
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    MONDAY 05/23/11

    UPPER SPLIT

    INCLINE BENCH
    195-6,3,1-10 rp
    Great negatives plus static at end
    **DC stretch for chest on incline (NEW)**

    WIDE UPRIGHT ROWS
    105-11,6,4-21 rp
    negatives

    **DC stretch for delts**
    did some warmup dips before delt stretch by mistake and felt pain in shoulder, hope it goes away before my real set

    DIPS
    55-8,3,1
    Goods negatives plus static at end

    CHINUPS
    70-5,2,1-8 rp ;(
    Great negatives plus static at end
    Almost +2 but not high enough on 2 reps

    RACK PULLS BELOW KNEE
    545-3
    515-6
    Abs gave out both times

    HANGING AB RIPPER
    10,10,7

    LEG RAISES
    20,20,20

    Well, I've been crapping myself dead all weekend long, including today. I guess it's the heavy dose antibiotics and the bacteria finally losing the battle. Anyways, I had a real good workout today with the exception of back work. Midway through my dips I started feeling really nauseous and could feel my abdominal wall cramping a bit. My chinups were almost a PR but missed 2 reps, damn. And the rack pulls ... abominable. My friend noted I was seriously curving during the sets. And I felt my abs giving out pretty fast. Don't know if it was that, or if something else was wrong with my setup, or what. Could be the case as I havent done any rear delt or or upper/inner back work for a while like face pulls/good mornings/etc. I'll hopefully do those Wed.
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    WEDNESDAY 06/08/11

    LOWER SPLIT

    SEATED EZ CURLS 19.5
    45-9,3,2-14 rp
    Negatives plus long static at end

    HAMMER CURLS
    60-15

    **DC stretches for biceps**

    DC CALF RAISES
    300-12
    I lied last time, set was rest paused twice. This time straight

    LEG EXTENSIONS
    160-10,10,10

    LEG CURLS
    110-10,10,10

    BOX SQUATS
    335-3
    245-7 <--- couldnt go more, body wasn't feeling it

    Did some close stance, very low standing leg presses for 20 reps.

    **DC stretches for hams, and quads*


    STANDING ROPE AB CURL
    160-12,12,12

    LEG RAISES
    20,20,20

    Well today's workout sucked - 3/10. I'm noticing that my lower body is like short circuiting now in that I cannot push myself at all. I practically fell asleep at one point while warming up on squats, too, so I think my bad sleep is catching up (not my fault, it's the damn heat in the house waking me up). My lower back and abs again were too shot to do much for squats, just like how they failed me on rack pulls on Monday. Clearly I'm in need of a deload, so after next week (dont need much core stability to do leg presses and my smith sissy hack squats) I'll be taking one. Sucks, too, since my upper body was definitely doing well.
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    FRIDAY 06/10/11

    UPPER BODY

    DECLINE BENCH
    245-8,3,2-13 rp plus static at end
    Fat negs plus static last set

    **DC stretches for chest**

    SEATED MILITARY PRESS
    135-7,3,2-12 rp
    Good negs plus static last set

    **DC stretch for delts**

    CLOSE GRIP BENCH
    185-7,3,1-11 rp
    Good Negatives plus static last set

    **DC stretches for triceps**

    ISO LATERAL HIGH ROW
    430-8,4,2-14 rp
    Negatives plus static at end

    DEADLIFTS
    445-4 <-- abs in sheer pain
    405-5 <-- interesting, my legs failed me this time, not my core

    Well, today marks the last day of my blast in this DC cycle. Things have been giving out, I definitely am having problems giving it my all mentally (the complete silence in the gym is an indicator that I'm not working hard enough lol), and my lower back and abs are shot - time for cruising and letting my body recover. Next week will involve mostly ancillary/accessory lifts like hyperextension, pull-throughs, face pulls, planks, rear delt work, some other stuff perhaps, and LISS cardio. The following week I'll implement my normal split but without rest pausing and at a lower weight. Afterwards, I should be good to go.
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    MONDAY 06/27/11

    UPPER SPLIT


    INCLINE BENCH
    185-8,4,3-15 rp
    Negs plus great static at end
    WOW where did that come from


    **DC stretch on incline with dbs**


    WIDE GRIP UPRIGHT ROWS
    105-11,7,5-23 rp
    Negatives plus static
    Think I need to readjust movement, wrists feel bad


    **DC stretch for delts**


    DIPS
    45-9,4,2-15 rp
    Good Negatives plus static at end


    **DC stretch for triceps**


    NARROW CHINUPS
    55-7,4,2-13 rp
    Controlled reps plus static


    RACK PULLS MID SHIN
    455-5
    405-12


    **DC stretch for back**

    Well, I was really happy with my results today after my 2 week cruise phase (no, not a cruise like a boat cruise =p). I really feel like I might be seeing 225 on the incline bench for reps during this blast - and my max was previously 245! On another note, rack pulls REALLY sucked. I felt it everywhere in my body, and while I was rather taxed I know I was giving it my all. I dont know if this is me getting back in the groove of things while not on a bulking diet, or what... it might be a result of not being on 1,3-dmaa. I swear that stuff can make me do ANYTHING. Already scoping for a new pre-wo. I was on Ragnarok for several weeks, almost a month and a half, and it was ok. I just would really like to go back to Muscle Marinade, but I hear I have a free bucket of Animal Rage coming my way, and it has an incredible profile, so we'll see. Anyways, no cardio today, which sux, but I'll do soem tomorrow in the AM plus in the PM. Oh! Also started AnaBeta today. So here's what I've been on/am on for a while:

    -NutraPro Whey; now on Optimun Nutrition Whey, but this was an emergency purchase - will return to NutraPro Whey
    -Creatine Mono
    -Orange Triad
    -SNS ZMA
    -VS GABA
    -MST Ragnorok (looking to go back to Muscle Marinade soon unless the Animal Rage gets here first)
    -AnaBeta

    Looking forward to Wed's workout.
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    So, I took my 4 doses of AnaBeta yesterday, and I gotta say that while doing cardio I got LIT UP. It was pretty nasty, nothing like being on AT2/OEP - made that seem like drinking a slurpee. Then again, I was doing more than my casual walking (lol) but the amount of sweat produced was insane. I looked more drenched than if I had been outside during that torrential rainstorm.

    Anyways, on to today! After my A.M. dose of AnaBeta, about an hour later I started having hand cramps. This is definitely a new experience, so it must be from anabeta. Lasted a bit, not debilitating by any stretch but painful.

    Workout today was cut short by the fact that I was so busy with errands and filling job applications that I couldn't go until an hour before the gym closed. Regardless, got everything done I wanted to! (except maybe some upper backwork with some roundback goodmornings, oh well).

    WEDNESDAY 06/29/11

    LOWER SPLIT

    BARBELL CURLS
    105-10,5,3-18 rp
    Good negatives plus static at end


    PINWHEEL CURLS
    65-15



    **DC stretches for biceps**
    Pump was INSANE right now. I don't know if this was a bunch of Arginine that had settled on the bottom of my Ragnorok tub, or if it was AnaBeta or what, but this was just retarded powerful. I had to stop after 35 seconds, I couldn't even hold for my typical minute!


    DC CALF PRESSES
    +300-12
    15 sec holds
    WOW this is painful


    LYING HAMSTRING CURLS
    130-10,5,4-19 rp
    Strong Negatives
    First time besides GHR doing working set of hams before squats


    HACK SQUATS (weight minus carriage)
    300-6
    210-20
    Quads feeling really fried near the knee, but definitely in the quad and not the knee. Very interesting


    **DC stretches for hams and quads**


    HANGING AB RIPPER
    10,10,7

    LEG RAISES
    20,20,15

    Really stellar workout. I knew not having done hack squats that my power would have gone down, but I hit all my reps with awesome depth, and it really just shot down my quads in places I've never felt them sore before, so I was very happy. Stretches for quads really felt on point, too, which is nice. Also, while doing my ham stretches it seemed like I was able to stretch out my leg completely straight at one point, which I've never been able to do. Anyways, looking forward to Friday.
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    FRIDAY 07/01/11

    UPPER SPLIT


    FLAT BENCH
    215-7,4,2-13 rp
    Good Negatives plus static at end


    **DC stretch for chest**
    Shoulders kinda not feeling this, gonna have to swap it out with something else


    STANDING MILITARY PRESS
    105-8.4,3-15 rp
    Fat negatives plus good static at end


    **DC stretches for delts**
    I think I messed up my lower back house cleaning today because it still feels kinda bad


    SMITH JM PRESS
    132-10,5,3-18 rp
    Negatives, no static forgot


    **DC stretch for triceps**


    WIDE PULLUPS @ 215
    25-10,5,3-18 rp
    Controlled reps plus static at end


    DEADLIFTS
    435-3,2

    *DC stretches for back**

    Don't really know why my deadlifts are all of a sudden sucking so much ass. My lower back was kinda feeling bad after house cleaning today, but I don't know... we shall see how this goes.
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    TUESDAY 07/05/11

    LOWER SPLIT


    SEATED ALT DB CURLS
    50-9,4,3-16 rp
    4-5 sec negs, couldn't static hold lol


    REVERSE GRIP CABLE CURLS
    110-17


    DC HACK SQUAT CALF PRESS
    300-12
    15 sec hold, was pretty easy


    GHR
    BW-10
    10-4 lol wow that sucks
    BW-4,2-6 plus the others before
    Big negatives plus static hold


    LEG PRESS (weight minus sled)
    790-7
    610-20
    Ok strength set was easy, but widow was retardedly hard


    **DC stretch for quads and hams**


    STANDING ROPE AB CURLS
    160-15,15,14


    LEG RAISES
    20x3
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    FRIDAY 07/08/11


    LOWER SPLIT


    SEATED EZ CURLS 19.5
    45-8,4,1-13 rp
    Great Negatives plus long static at end


    HAMMER CURLS
    60-15


    **DC stretches for biceps**


    DC SEATED CALF RAISES
    280-12
    15 sec holds and negatives


    SEATED LEG CURLS
    145-14,7,5-26 rp
    Fat negatives plus Lon static


    BOX SQUATS
    325-5
    235-20


    **DC stretches for hams, and quads*
    Stretches were very good and on point today


    STANDING ROPE AB CURL
    160-15,15,15


    LEG RAISES
    20,20,20

    This was a great workout. Very taxing, but everything went well and all my stretches were on point. The squats were a little hard tho so hopefully next squat session I can nail the widowmaker. Went for a swim later on - was nice.
  39. Senior Member
    TheMeatus101's Avatar
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    Add a little M1T in that arsenal of yours and you'll be ready freddy.

    Naw, but yea, looks good Jim Beam.
    Expose yourself to your deepest fear; after that, fear has no power, and the fear of freedom shrinks and vanishes. You are free.
    -Jim Morrison
  40. Professional Member
    Torobestia's Avatar
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    Quote Originally Posted by TheMeatus101 View Post
    Add a little M1T in that arsenal of yours and you'll be ready freddy.

    Naw, but yea, looks good Jim Beam.
    Hahaha, yeah really.

    --------

    MONDAY 07/11/11


    UPPER SPLIT


    INCLINE BENCH
    205-7,3,1-11 rp
    Negs plus great static at end
    At first I was like well I dropped 3 reps but I tried for 10 extra lbs so ok. Then I realized it was 20 extra lbs lmao I suck at math


    **DC stretch on incline with dbs**
    Stretch felt amazing, so next time use very low incline, start with arms wide then go to bottom of press position


    WIDE GRIP UPRIGHT ROWS
    115-12,6,4-22 rp
    Nice Negatives plus static at end
    Moved wrists well inside rings and felt much better but needed to move out slightly for more comfort


    **DC stretch for delts**


    DIPS
    55-9,3,2-14 rp
    Nice negatives plus static at end
    Totally vamped, also hands felt like splitting in half. Almost had 4th rep of 2nd set!


    **DC stretch for triceps**


    NARROW CHINUPS
    65-6,3,2-11 rp
    Controlled reps plus long static


    RACK PULLS (below knee)
    495-5
    445-11 2 in the tank but not in the lower back, didn't want to break =p
    Looks like I'm back in action also doing deadstops on these


    **DC stretch for back**
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