Winter training log

[rockme]

Decided to log my training for the winter, with the goal of being able to identify areas where I may improve and become a better bodybuilder. Going to go lighter than usual with less rest than usual. Training will be staggered as far as reps go. One week will be 6-10, the next week will go 12-15, and the third week will go 20-40. I usually train in the 3-8 rep range, so I'm hoping this style will allow my joints to chill for a bit and heal. I will slow my mechanics and really focus on the mind/muscle connection. Probably utilize this method for a month or two...or if I feel like its not doing it for me, just bail and revert back to tried and true methods.


Dec 15 quads/hams 60-90 sec rest
pwo: hemavol, creatine mono 5 g, caffeine 100 mg, beta alanine 1 g, COP 1000 mg
Leg ext: 40x10, 50x10
Squat: 45x10, 95x10, 115x10, 125x10, 135x4x10
Hack squat: 90x4x10
Leg ext: 70x4x10
Leg curl: 20x8, 30x8, 40x8, 50x8, 60x4x8
Stiff leg dumbbell deadlift: 50x4x10
Seated leg curl: 60x4x10

Dec 16 chest/tris 60-90 sec rest
Pwo: same as above
Incline db press: 20x10, 35x10, 45x8, 55x6, 65x8, 65x7, 60x8, 60x8
Incline db flye: 45x8, 35x3x10
Machine chest press: 100x3x10
Straight bar press down: 20x10, 35x10, 50x10, 65x4x10
Seated tri press: 50x 4x 10
Cardio: treadmill, 30 min 5.0 mph, 2.50 mi.

 

[rockme]

Dec 17 rest day
Body feels more than when I'm hammering it 3, 4 or even 5 days in a row with heavy iron. Nice. Though I love being in the gym. This split calls for training 4 xweek. Will stay with it for now, but I'm starting to think about a 2 on 1 off split. Plus, there's a show I want to do that's 15 weeks away.

 

[rockme]

Pics of the wheels

 

[rockme]

 

[rockme]

DEC 26

SQUAT
SET 1:45X12
SET 2:110X10
SET 3:125X8
SET 4:145X5
SET 5:155X5
SET 6:165X8...204 MAX
SET 7:100X10

Slow descent on these, below parallel. I like to feel the whole body on the BB squat. Planning to get these numbers up quickly. 3 min rest between sets

HACK SQUAT
SET 1:90X15
SET 2:100X12
SET 3:110X11
SET 4:120X10
SET 5:120X10

Quads massively pumped. Had to pretty much wobble over to the leg extension! 2 min rest between sets

LEG EXTENSION
SET 1:70X15
SET 2:80X12
SET 3:90X10
SET 4:90X10
SET 5:90X10

Pump is sick, man

STANDING CALF RAISE
SET 1:70X20
SET 2:70X20
SET 3:70X20
SET 4:70X20
SET 5:70X20

Had trouble with these due to thighs being so pumped. Either need to wait longer between exercises to let pump subside or do seated calf raise. 1 min rest between sets

 

[rockme]

DEC 27

STANDING MILITARY PRESS
SET 1: 55X10
SET 2: 65X8
SET 3: 80X6
SET 4: 90X5
SET 5: 95X5
SET 6: 105X8...130 MAX

Smooth and controlled on all reps. No bouncing with a concentrated lockout.

STANDING UNILATERAL DUMBBELL PRESS
SET 1: 25X12
SET 2: 25X12
SET 3: 25X12
SET 4: 25X12
SET 5: 35X10 (LEFT ARM), 35X8 (RIGHT ARM)

I am working to establish balanced strength and musculature on both sides of my body. I am right handed, however, at the moment I am stronger on the left side with fuller muscle bellies.

CABLE LATERAL RAISE
SET 1: 10X20
SET 2: 15X12
SET 3: 15X12
SET 4: 15X12
SET 5: 15X12

Great pump by this point in workout

INCLINE DUMBBELL CURL
SET 1: 15X20
SET 2: 15X20
SET 3: 15X20
SET 4: 20X12
SET 5: 20X12

If I had to pick one exercise for bis it would be these. They always deliver

CARDIO: Treadmill, 30 min, 5.0 mph, 2.50 mi

 

[rockme]

DEC 29

DEADLIFT
SET 1: 125X10
SET 2: 150X8
SET 3: 180X6
SET 4: 205X5
SET 5: 220X5
SET 6: 235X7...MAX 284
SET 7: 140X10
SET 8: 140X10
SET 9: 140X10
SET 10: 140X10
SET 11: 140X10

Sets 1-6 had 3-5 min rest. Sets 7-11 had 2 min rest. Octagon shaped plates make it difficult to do these, but I do these slower than most people as I touch the bottom. No bounce

LEG CURL
SET 1: 30X12
SET 2: 40X10
SET 3: 40X10
SET 4: 40X10
SET 5: 40X10

Love the stretch and squeeze of these. 2 min rest on these

ROMAN CHAIR SITUPS
SET 1: 20
SET 2: 15
SET 3: 12
SET 4: 10
SET 5: 10

I never do abs. Always relied on my leanness for them to show, but was very humbled as I quickly faded on these. 1 min rest between sets

 

[rockme]

DEC 30

BENCH PRESS
SET 1: 45X10
SET 2: 100X8
SET 3: 120X6
SET 4: 135X5
SET 5: 150X5
SET 6: 155X8...192 MAX
SET 7: 100X10

This bar may have been 55 lbs. But I assumed it was 45 for statistics. Hopefully it was 55! 3 MIN REST. Worked out at different gym today with a guest pass. What a blah gym. Hoity toity and quiet as a church mouse. Kind of creepy actually.

DUMBBELL BENCH PRESS
SET 1: 50X15
SET 2: 55X12
SET 3: 60X10
SET 4: 60X10
SET 5: 50X15...UNTIL ABSOLUTE FAILURE ON THIS

2-2:30 Rest on these

DIPS
SET 1: BWX12
SET 2: BWX10
SET 3: BWX10
SET 4: BWX10
SET 5: BWX10

Surprised at how tough these felt. Form was precise and methodical as always, but the struggle was more than I anticipated.

TRI PRESSDOWN (V BAR)
SET 1: 50X20
SET 2: 60X12
SET 3: 60X12
SET 4: 60X12
SET 5: 60X15

~1 min rest on these. Tris looked like footballs after these!

CARDIO: Treadmill: 22 min, 2.0 mi., 5.0-7.0 mph

 

[rockme]

31DEC12

BARBELL ROW
SET 1: 45X12
SET 2: 95X10
SET 3: 115X10
SET 4: 115X10
SET 5: 115X10
SET 6: 115X10

2 min rest between these

DUMBBELL ROW
SET 1: 50X12
SET 2: 50X12
SET 3: 50X12

LAT PULLDOWN:
SET 1: 100X12
SET 2: 100X12
SET 3: 100X12

BARBELL SHRUG
SET 1: 135X12
SET 2: 155X10

DUMBBELL SHRUG
SET 1: 55X20
SET 2: 55X20
SET 3: 45X40 (REST PAUSE)

CARDIO: TREADMILL, 20 MIN JOG WITH INTERVALS, 5.0-7.0 MPH, 1.81 MI

 

[Sean1332]

Subbed. Nice lookin log

 

[rockme]

02JAN12

SQUAT:
SET 1: 45X10
SET 2: 110X8
SET 3: 125X5
SET 4: 145X3
SET 5: 155X3
SET 6: 165X3
SET 7: 175X8...217 MAX PR
SET 8: 110X10

Max set felt good. Knees and legs shook a little by rep 5 as my speed was slow and controlled. Below parallel

HACK SQUAT

SET 1: 90X16
SET 2: 100X13
SET 3: 110X12
SET 4: 120X11
SET 5: 125X10

Rep, poundage increases from last week

LEG EXTENSION
SET 1: 70X16
SET 2: 80X13
SET 3: 90X12
SET 4: 90X12
SET 5: 90X12

Rep increases from last week

STANDING CALF RAISE
SET 1: 90X20
SET 2: 90X20
SET 3: 90X20
SET 4: 90X20
SET 5: 90X20

Poundage increases

WEIGH IN: 167 LBS. This is much lighter than I typically am at this time of the year. Very surprised. Perhaps eating too clean and not getting enough carbs often enough.

 

[rockme]

Took the accessory movements pretty dang close to failure. Knee acted up as a result during workout. Feels fine now, plenty of stretching tonight with foam rolling and legs feel more fluid.

 

[rockme]

Subbed. Nice lookin log

feeling better bro?

 

[Sean1332]

meh, I'll find out later haha

 

[rockme]

03JAN13

STANDING MILITARY PRESS
SET 1: 60X10
SET 2: 75X8
SET 3: 85X6
SET 4: 95X3
SET 5: 105X3
SET 6: 110X8...MAX 136 PR...NOTHING LEFT AFTER 8
SET 7: 65X10

UNILATERAL STANDING DUMBBELL PRESS:
SET 1: 25X15
SET 2: 30X12
SET 3: 35X10
SET 4: 35X10
SET 5: 35X10

PR'S ON REPS PERFORMED, POUNDAGE. ALL SETS.

CHINS (PARALLEL GRIPS)
SET 1: BWX8
SET 2: BWX8
SET 3: BWX6
SET 4: BWX6
SET 5: BWX5

I REALLY WANT TO GET BETTER AT THESE. MY FORM IS VERY PRECISE WITH A FULL STRETCH AT THE BOTTOM AND A BRIEF PAUSE. I WILL DO SOME TYPE OF PULLUP/CHIN A COUPLE TIMES A WEEK to IMPROVE.

TRICEP PRESSDOWN (STRAIGHT BAR)
SET 1: 20X20
SET 2: 30X17
SET 3: 40X12
SET 4: 40X12
SET 5: 40X12

After yesterday's weigh in and having looked somewhat flat as of late, I decided to clean bulk for a few weeks. Show is april 6, so i still have time to get ripped. I think I may have started too soon with the diet. I will probably start 01FEB.

CARDIO: 20 MIN TREADMILL, 4.5-6.5 MPH. 1.65 MI

 

[rockme]

With the recent revelations of me weighing so low so soon I have decided to implement 1 carb blitz day a week. On this day I will take in 4 grams of carbs per lb bodyweight. Today is that day, as it is an off day from training. I'm 2 meals into the day and am at less than 200 g. This is not easy! My protein will lower to 1 g lb/bw and fat will be around 40-50 g. I will also get a medium carb day once a week, where I will get 2 g lb bw carbs.

Tweaked knee outside of gym. This thing has pestered me on/off since summer. Hoping new workout strategy allows it to heal. Also been diligent w/ glucosamine chondroitin and super cissus

Tomorrow is deads

 

[Sean1332]

yay for carbs


bummer about the knee though. I was kicked full force right below the knee 2 hours before a deadlift session, sucked

 

[rockme]

yay for carbs

bummer about the knee though. I was kicked full force right below the knee 2 hours before a deadlift session, sucked

What kind of intensity have you been using on your assistance lifts? All to failure, all just short of failure, 4 just short with final to failure? I've been doing all pretty much to failure, but that's only because the primary lift doesn't take as much out of me. As we all know it's just 1 set to failure

 

[Sean1332]

What kind of intensity have you been using on your assistance lifts? All to failure, all just short of failure, 4 just short with final to failure? I've been doing all pretty much to failure, but that's only because the primary lift doesn't take as much out of me. As we all know it's just 1 set to failure

I try not to go to failure. I prefer to leave one or two left. I pick the wrong weight though and I'll hit failure. I vary everything-drop sets, tut, pyramids, supersets.

In Wendlers other book he says to do pullups between every single set you do. I'll superset pullups with half my workout at least

 

[rockme]

I try not to go to failure. I prefer to leave one or two left. I pick the wrong weight though and I'll hit failure. I vary everything-drop sets, tut, pyramids, supersets.

In Wendlers other book he says to do pullups between every single set you do. I'll superset pullups with half my workout at least

What other book? The one I bought did not mention that. Unless I missed it

 

[Sean1332]

He has a book on powerlifting as well that just continues to talk about his training principles. That and I have him on my Facebook feed he always posts articles from his website.

 

[rockme]

05JAN13

DEADLIFT
SET1: 110X5
SET2: 140X5
SET3: 165X3
SET4: 195X3
SET5: 220X3
SET6: 250X5
SET7: 150X10
*I PERFORMED CHINS IN BETWEEN EVERY SET, PARALLEL GRIP BARS, 3 REPS/SET, PERFECT FORM

LEG CURL:
SET 1: 30X15
SET 2: 40X12
SET 3: 40X12
SET 4: 40X12
SET 5: 40X12

WALKING LUNGES (WITH DUMBBELLS)
SET 1: 15X40 (20 EACH LEG)
SET 2: 30X24
SET 3: 30X24
SET 4: 30X24
SET 5: 30X24

ROMAN CHAIR SITUPS
SET 1: 20
SET 2: 14
SET 3: 10
SET 4: 10
SET 5: 10
*USED LOWEST INCLINE. GOT TO GET BETTER AT THESE

 

[rockme]

06JAN13
Bench press
Set1: 75x5
Set2: 90x5
Set3: 110x3
Set4: 130x3
Set5: 150x3
Set6: 165x7...199 max
Set7: 100x10

I performed 2 pullups on a linear bar in between every set of bench press

Dumbbell bench press
Set1: 45x20
Set2: 50x15
Set3: 55x12
Set4: 60x10
Set5: 60x10

Dumbbell row:
Set1: 50x15
Set2: 55x10
Set3: 55x10
Set4: 55x10
Set5: 55x10

Tricep pressdown (v bar)
Set 1: 30x20
Set 2: 40x15
Set 3: 40x15
Set 4: 40x15
Set 5: 40x15

Cardio: treadmill, 20 min, 1.90 mi, 5.0-7.0 mph

 

[Sean1332]

I've been sitting here wondering how the hell you do Roman Chair Step-ups. Looking at pictures on google of the equipment and wondering how the **** you're doing step-ups. Then I realize you wrote sit-ups. **** me lol

 

[rockme]

07JAN13

CROSS BODY CURL
SET 1: 15X10
SET 2: 15X10
SET 3: 20X10
SET 4: 20X10
SET 5: 20X10

CAMBERED BAR PREACHER CURL (90% STRETCH)
SET 1: 40X10
SET 2: 40X10
SET 3: 40X10

BARBELL CURL (WITH 3 SECOND DESCENT)
SET 1: 50X8
SET 2: 50X8

ROPE PRESSDOWN
SET 1: 30X12
SET 2: 40X12
SET 3: 40X12
SET 4: 40X12

SEATED DIP MACHINE (90% LOCKOUT, CONTINUOUS MOTION)
SET 1: 90X12
SET 2: 110X10
SET 3: 110X12

SKULL CRUSHER (TAKING THE BAR BEHIND MY HEAD...KILLS TRICEPS MORE THAN TRADITIONAL SK)
SET 1: 30X10
SET 2: 30X10
SET 3: 30X10

CARDIO: 20 MIN, TREADMILL, 1.90 MI, 5.0-7.0 MPH,

EXCELLENT ARM SESSION. PERFORMED ALL EXERCISES ACCORDING TO RECOMMENDATIONS OF JOHN MEADOWS. SLOWER DESCENT, HARD CONTRACTIONS, MORE MIND/MUSCLE CONNECTION

 

[rockme]

08JAN13

OFF DAY

CHEAT DAY: LAST TIME I CHEATED WAS 25DEC12, AND HAD ABOUT FOUR PLATES OF CARBS. SO TODAY I WENT AND INDULGED AT RED ROBIN. BROUGHT HOME A GOURMET CHEESEBURGER (MONSTER SIZED, EXTRA PATTY), AND A COOKIE MAGIC MILKSHAKE (MONSTER SIZED). MAN, WAS THAT GOOD, JUST FINISHED. BUT THEN I FOLLOWED IT UP WITH TWO SMORES POP TARTS! YUMMY, GOOEY! LAYING ON THE COUCH NOW SLUGGISH AND FULL, AND HAPPY. I PLAN TO WAKE UP FEELING AND LOOKING FULL AS HELL. TOOK TWO ANABETA ELITE BEFORE THIS INDULGENT FEAST. PUT THOSE CARBS TO USE!

TOMORROW IS LEGS!

 

[rockme]

Had deep tissue massage done yesterday to the left side of my upper body. I am hoping this helps with crooked bench press that has plagued me for years now. Something's going on with the left side of body that throws off my entire bench press. Will go back in for more deep tissue and chiro adjustment next week. Staying on top of this.

Woke up looking full and lean after yesterday's feast. Surprised! I drank about 1/2 gallon of water afterwards over the course of about 2 hours, That must have done the trick. Still had lines in my hip flexors and abdomen was flat as a wall when I woke up.

KEY: KEEP WATER HIGH AFTER FEAST!

09JAN13

LEG CURL:
SET 1: 10X20
SET 2: 20X20
SET 3: 30X15
SET 4: 40X12
SET 5: 50X8
SET 6: DROP SET! 40X10, 30X10, 20X10, 30 X25 (PARTIALS)

*60 SEC REST BEWTWEEN SETS

STIFF LEG DEADLIFT
SET 1: 95X10
SET 2: 115X10
SET 3: 135X10
SET 4: 135X10

LOVE THE WAY THESE FEEL. HAMS ALWAYS FEEL BIG AND STRONG WHILE DOING THESE. 2 MIN REST/SET

LEG PRESS
SET 1: 90X10
SET 2: 270X10
SET 3: 450X10
SET 4: 450X10
SET 5: 450X10

2 MIN/SET. 3 SEC DESCENT, EXPLODE ON THE WAY UP. MOUNTAIN DOG STYLE!

HACK SQUAT
SET 1: 50X10
SET 2: 100X10
SET 3: 100X10
SET 4: 100X10
SET 5: DROP SET! 100X10, 50X15

2MIN/SET. PAUSE AT BOTTOM, EXPLODE UP.

AWESOME WORKOUT! 45 MIN. IN/OUT. NO CARDIO. LIKING THIS MOUNTAIN DOG PROGRAM. BODY IS MENDING AND GROWING

 

[rockme]

Pic of the wheels an hour after awesome leg session

 

[rockme]

10JAN13

OFF DAY
KNEE BOTHERSOME. THE REST TODAY SHOULD MEND IT WELL ENOUGH. CHEST/SHOULDERS TOMORROW! PLAN TO BLAST IT!

 

[rockme]

11JAN13

DUMBBELL BENCH PRESS (WITH TWIST AT LOCKOUT)
SET1: 30X10
SET2: 45X10
SET3: 60X10
SET4: 60X10
SET5: 60X10

INCLINE BARBELL PRESS:
SET1: 45X8
SET2: 95X8
SET3: 105X8
SET4: 115X8
SET5: 125X8
SET6: 130X8
SET7: 130X8 (NEARLY DID NOT GET THE LAST REP UP!)

CYBEX MACHINE PRESS
SET1: 90X10
SET2: 100X10
SET3: 100X10

LATERAL RAISE (SWINGS)
SET1: 20X35
SET2: 20X35
SET3: 20X35
SET4: 20X35

REVERSE PEC DECK
SET1: 30X35
SET2: 30X35
SET3: 30X35

REAR DELT FLYES (SWINGS, FACE DOWN ON INCLINE BENCH)
SET1: DROP SET! 20X60, 10X40, 5X40

CARDIO: 30 MIN, 2.50 MILES, 5.0 MPH STRAIGHT THROUGH

AVERAGE FEEL, AGGRESSION. BENCH MECHANICS STILL FEEL UNBALANCED, THOUGH THE INCLINE LOOKED SMOOTH (FROM WHAT I COULD SEE). WENT WITH AN INTRA-WORKOUT DRINK TODAY; 1 SCOOP POWER CARB, 1/2 CUP OATMEAL, 10 G BCAA, 5 G CREATINE MONO. DID NOT NOTICE ANY KIND OF SPECTACULAR EFFECT, THOUGH I'M DOING IT TO ENHANCE RECOVERY, SO WE WILL SEE HOW BODY FEELS IN THE NEXT 36 HRS OR SO. MAY AMP UP THE VOLUME AND SWITCH TO MORE TRADITIONAL BODYBUILDING TEMPALTE SOONER RATHER THAN LATER.

 

[rockme]

12JAN13

PULLUP
SET1: BWX6
SET2: BWX6
SET3: BWX6
SET4: BWX6

DEADLIFT:
SET1: 135X10
SET2: 135X10
SET3: 135X10

BARBELL ROW:
SET1: 95X12
SET2: 105X10
SET3: 115X8
SET4: 125X6

DUMBBELL ROW:
SET1: 55X10
SET2: 55X10
SET3: 55X10

STRAIGHT ARM PULLDOWN
SET1: 30X12
SET2: 35X12
SET3: 40X12

ROMAN CHAIR SITUPS (SETTING 1)
SET1: X10
SET2: X10
SET3: X8
SET4: X8

WORKOUT TIME 55 MIN

 

[rockme]

13JAN13

STANDING MILITARY PRESS
SET1: 55X12
SET2: 65X10
SET3: 75X8
SET4: 85X6
SET5: 95X8

CABLE LATERAL RAISE
SET1: 15X12
SET2: 20X10
SET3: 20X10

REVERSE PEC DECK
SET1: 70X12
SET2: 70X12
SET3: 70X12

BARBELL CURL:
SET1: 30X12
SET2: 40X10
SET3: 50X8
SET4: 60X6

INCLINE DUMBBELL CURL
SET1: 20X10
SET2: 20X10
SET3: 20X10

CAMBERED PREACHER CURL:
SET1: 40X10
SET2: 40X10

CARDIO: TREADMILL, 25 MIN, 2.3 MI, 5.0-7.0 MPH