Glen's redemption log

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  1. 8/11

    chest - DB press
    95 - 10
    100 - 8
    105 - 4

    back thickness - rack deads
    405 - 8
    425 - 6

    back width - reverse grip close grip pull downs
    190 - 10
    200 - 7
    210 - 6

    tris - overhead ext.
    95 - 10
    105 - 6
    110 - 4

    overall felt stronger today which is nice, but i was disappointed with my rack deads ... and i completely forgot about training calves

    ex - what type of frequency would be best to use with the long duration low intensity work?


  2. Well, that gets a bit tricky since no exact protocol is laid out. As an example, an elite soviet swimmer would do between 5 and 11 hours of low intensity training in a 2 week period, with sets of 5-10 minutes each.

    I don't think you need to go that crazy, but you might try getting a pair of strength shoes, or putting on a weight vest and walking at a steep incline or doing the step mill for 10 minutes at a time (this will let you get some good cardio in too). I would also do some higher intensity training, maybe alternate doing a higher volume of low intensity work in 5-10 minute intervals (3-5 hours over a 2 week period seems reasonable as a starting point) with lower volumes of high intensity work, then switch after 2 weeks and do half the volume of low intensity work and double the volume of high intensity work. As far as the high intensity work I'd suggest 10-12 heavy sets a week broken up over 2-3 workouts during the 2 week periods where you emphasize high intensity.

    Edit: I'd start with 10 minute sessions and focus on making them brutally hard to the point where your calves feel like they are going to die.

    Second edit: since I didn't really answer your question properly, I'd hit them every day. Slow twitch muscle fibers are tough and I'm pretty sure they can handle it.

    Hehe, I'm so glad I have big calves already
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  3. been out of town and haven't had a chance to update

    i also forgot my logbook so these are from memory but they should be accurate

    monday -

    bis - straight bar curls
    115 - 10
    125 - 7
    125 - 6

    quads - squats
    315 - 10
    335 - 8
    365 - 6

    hams - GHR
    BW - 8
    BW - 6
    BW - 3 .. oops lol

    calves - seated calf raises
    2 plates - did them with slow pos and negs for 2 minutes straight 3 times

  4. wednesday

    chest - DB press
    100's - 10
    105's - 8
    110's - 4

    back thickness - BB rows
    245 - 9
    255 - 6
    255 - 5

    back width - wide grip pull ups
    BW - 10
    BW - 8
    BW - 7

    tris - overhead ext.
    100 - 10
    105 - 7
    105 - 6

    shoulders - hammer strength machine
    2 plates - 12
    2 plates + 25 - 6

  5. Reps going up any easier yet Glen?
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  6. yeah i'm getting stronger each workout its all slowly coming back

    holy sh*t were my legs sore from squatting though .. wow haven't been that sore in a long time

  7. 8/21

    chest - DB press
    100 - 10
    105 - 8
    110 - 5

    back thickness - bb rows
    235 - 10
    245 - 8
    265 - 7

    back width - reverse grip close grip pulldowns
    200 - 10
    210 - 8
    220 - 6

    tris - overhead ext.
    100 - 10
    105 - 8
    110 - 6

    felt pretty strong today .. weight's already up to 202 (not that it matters much) i'll take measurements tomorrow when i'm cold

  8. 8/23

    bis - straight bar curls
    115 - 10
    125 - 7
    135 - 4

    quads - hack squats
    3 plates (per side)- 10
    4 plates - 12
    5 plates 10

    hamstrings - GHR
    BW - 6
    BW - 5
    BW - 4
    (i was totally drained from the hack squats)

    calves - seated calf raises
    3 plates - slow negs and positives for 1 minute x 3

  9. you and those goddamn GHR's... dude, those are excruciating for me..

  10. Quote Originally Posted by Ubiquitous
    you and those goddamn GHR's... dude, those are excruciating for me..
    I believe the difficulty level is directly correlated to height due to the physics of leverage.
    Recent log:http://anabolicminds.com/forum/supplement-reviews-logs/213350-lean-efx-refined.html

  11. Quote Originally Posted by bpmartyr
    I believe the difficulty level is directly correlated to height due to the physics of leverage.
    yes.. I have realized this as well...

    and excellent set up

    I'll let the comedy ensue.

  12. ... i hate you all so much ... you weak hamstringed motherf*ckers!!

  13. true true, 565 x 5 RDL is weak.

  14. ahh beelze .. feebly trying to stroke his already enflamed ego yet again ... your day will come beelze-san

  15. nah, i was 5' 2" in 5th grade. that day has come and gone.......

    as for my ego. it is quite big.....and hairy. it grows with the ever changing weights.

  16. 8/25

    chest - DB press
    105 - 10
    110 - 7
    115 - 5

    back thickness - T bar rows
    4 plates - 10
    4 plates + 25 - 7
    5 plates - 6

    back width - close grip reverse grip pulldowns
    210 - 8
    220 - 6
    230 - 5

    tris - overhead ext
    100 - 10
    105 - 8
    110 - 6

  17. getting back up there real quick.

  18. muscle memory is lots of fun

    might have gone a bit too heavy on pulldowns this workout though .. all my reps were legit .. there just weren't that many lol .. no big deal keep it the same weight next workout

  19. Looking stronger my friend...

    Keep it up!
    My The 1 LOG: http://anabolicminds.com/forum/steroids/254164-my-one-log.html

  20. 8/28

    started training with my training partner again and things will be a little different for workout B days

    a "westside" style routine will be used (kind of) there will be dynamic effort days and max effort days

    this will not affect workout A days

    i'm doing this because i was really impressed with the results of my lower body the last time i trained westside

    so yesterday we did a light dynamic day (there was a major time constraint)

    quads - speed squats
    225 x 2 x 12

    hams - GHR
    BW - 6
    BW - 6
    BW - 5

    bis - preacher curls
    bar with 45's - 10
    bar with 50's - 8
    bar with 50's - 5

    there will be another exercise added on dynamic days (pause squats, 1 legged squats, etc) didn't have time for calves

  21. 8/30

    chest - DB press
    105 - 10
    110 - 8
    115 - 7

    back thickness - BB rows
    245 - 10
    255 - 8
    265- 7

    back width - reverse grip close grip pulldowns
    210 - 10
    220 - 8
    230 - 5

    tris - close grip bench
    225 - 10
    225 - 6
    225 - 4 (this KILLED my left shoulder ... i'm falling apart)

    felt very strong today and very happy

  22. 9/1

    squats
    315 - 3
    345 - 3
    355 - 3
    365 - 3
    375 - 1
    395 - 1

    hack squats
    2 plates - 10
    3 plates - 10

    GHR
    BW - 7
    BW - 6
    BW - 5

    i felt horrible to start off but midway through squats i started to feel great .. i would have gone heavier but i had already done enough sets

  23. 9/4

    chest - DB press
    110 - 10
    115 - 8
    120 - 5

    back thickness - rack deads
    315 - 10
    405 - 10
    425 - 8 (lower back cramped up horribly)

    back width - wide grip pull ups
    BW - 10
    BW - 10
    BW - 9

    tris - overhead ext.
    100 - 10
    105 - 8
    110 - 5

    felt really strong this work out (well during DB presses and rack deads .. kinda died after those lol)

  24. awesome workout brutha. those rack deads will kill ya when going all out. that's why i do em last. i think they're more tiring than heavy squats.

  25. bis - preacher curls with EZ curl bar
    35's on either side - 10
    45's - 8
    55's - 6

    dynamic squats
    245 x 2 x 12

    vertical leg press (back on the ground - press directly above me
    3 plates - 10
    3 plates - 10
    3 plates + 25 - 10

    GHR
    BW - 8
    BW - 6
    BW - 4

  26. I just recently tried the vertical leg press... it's interesting, stretches the lower back.. feels awkward at first, but I liked it after a few sets.

    What are these dynamic squats you speak of? Westside terminology?
    Last edited by Ubiquitous; 09-06-2006 at 10:51 PM. Reason: spelling awkward

  27. yup its not dynamic squat (i just short phrased it) .. its doing squats on a dynamic effort day

  28. Suggesting calf implants! That was a low blow, lol. And welcome back Glenihan, nice to see another DC'r i love it.

  29. 9/11 -- missed fridays workout due to an all day puke session .. no fun (caught a bug)

    max effort deadlifts
    225 x 10
    315 x 3
    365 x 3
    405 x 3
    455 x 1
    495 x 1
    525 x 1 .. at this point my arrogance and (possible) retardation prompted me to attempt 585 .. didn't work

    bis - straight bar curls
    115 - 10
    125 - 8
    135 - 6 (easy definitely move up)

    hams - GHR
    BW - 8
    BW - 7

    was really crunched for time and had to split unfortunately
    Last edited by glenihan; 09-11-2006 at 06:26 PM.

  30. Welcome back and awesome progress. Definitely will help keep me motivated on my return as well.

    ManBeast
    -Saving random peoples' nuts, one pair at at time... PCT info:
    http://anabolicminds.com/forum/steroids/192992-pct-what-why.html
    -Are you really ready for a cycle? Read this link and be honest:
    http://anabolicminds.com/forum/steroids/191120-checklist-before-thinking.html
    *I am not a medical expert, my opinions are not professional, and I strongly suggest doing research of your own.*
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