VarioCam's 08 Log

**Variocam** · 01-21-2008 06:20 PM

Monday: Legs
Leg Press 180x20 380x20 580x12 580x12 Quad emphasis
Leg Extension Lightx20 Mediumx20 Mediumx20 Heavyx10 Heavyx10 Heavyx10
Seated Leg Press Mediumx20 Mediumx20
Calf Raise Heavyx10 Heavyx10 Heavyx10

Forearm is feeling better, hopefully will be benching tomorrow. Quads feel more sore than usual, I don't normally do much leg machine work and when I (rarely) squat I use my glute/hams more.

**Variocam** · 01-22-2008 07:42 PM

Tuesday: Chest
DB Benchpress 85'sx12 85'sx11 85'sx8
30* Incline DB Benchpress 65'sx10 65'sx10 65'sx10
Cuban Rotation 22.5'sx12 22.5'sx12
Flat DB Fly 45'sx12 45'sx12 45'sx12
Cable Fly 40x18 50x10 40x12 40x12
BW Dips BWx15 arm hurt
PecDec Mediumx10 Mediumx10 Mediumx10
Barbell Shrugs 135x30 135x30 135x30 135x30 to relax upper back
Nautilus Pullover Mediumx20 Mediumx20
Arm felt okay for most of workout.
Bodyweight after workout was about 165 without shoes, weight is coming back quick. Workout was a bit more than 1 hour.

**Westerner** · 01-23-2008 01:40 PM

I see that you return to old gym,much more things to do

Why don't you do chins and dips with extra weight?You will progress faster and have more benefits,when you come at more then 15reps in both,you can't improve yourself so much anymore,just advice.I love dips,chinups and pullups but i dont have dip station,and bar for chinup's is outside,(it is cold in my country this time of year)although that is not something it will stop me but now i'm concetrated on other things.Jas is expert in dips,he was doing it with + 200pounds for reps,crazy!

Great leg press for your size 580x12 is amazing,i never really train it,but i was able to lift with one leg 400,with 2legs top was 590(there were no space for more weight)but i think limit could be 660,you're better then me.

**Variocam** · 01-23-2008 07:32 PM

Originally Posted by Westerner

I see that you return to old gym,much more things to do

Why don't you do chins and dips with extra weight?You will progress faster and have more benefits,when you come at more then 15reps in both,you can't improve yourself so much anymore,just advice.I love dips,chinups and pullups but i dont have dip station,and bar for chinup's is outside,(it is cold in my country this time of year)although that is not something it will stop me but now i'm concetrated on other things.Jas is expert in dips,he was doing it with + 200pounds for reps,crazy!

Great leg press for your size 580x12 is amazing,i never really train it,but i was able to lift with one leg 400,with 2legs top was 590(there were no space for more weight)but i think limit could be 660,you're better then me.

Thanks, definitely more stuff to do at this gym.
I don't do much ROM on the leg press b/c Im focusing on quads, my legs in general don't need much work, they were up to about 25+" around when I measured for a squat suit a few months back, right now they are a bit smaller, also some leg presses are easier/harder then others. I use dips and chins as volume to fill out the rest of the workout after the main stuff so probably wont add weight to them but well see. Only reason I did leg presses was b/c arm hurt too bad to squat.

**Variocam** · 01-23-2008 10:51 PM

Wednesday: Cardio
30 mins fairly high intensity on Concept2 rowing ergo
A few light sets of powercleans with 135 and some standing presses with 135

**Variocam** · 01-25-2008 12:02 PM

Thursday: Back
DB Row 110x12 110x12 110x12
Lat Pulldown 180x5 180x5 180x5 180x5 180x5
1 Arm Cable Row 70x10 70x10 70x10 no rest, alternate arms.
Hangcleans 135x8
Shrugs 225x10 275x10 275x10

Short rests on most exercises.

**Variocam** · 01-25-2008 06:41 PM

Friday: Arms/Shoulders
Close Grip Bench 135x16 (failure) 155x8
Hands Together Close Grip Bench 135x8
DB Side Laterals 30'sx8 30'sx8 30'sx8
Rack Jerk 135x8 sloppy
1 Arm Tricep Cable Pushdown 70x12 70x8 70x8
1 Arm Reverse Grip Tricep Cable Pushdown 50x12 50x12 50x12
Alternating DB Curls 40'sx8 40'sx6 40'sx5
Arm Superset, did 3 supersets: 40x20 Rope Ext., 70x12 Rope Ext., 70x10 Bar Curl
Arm Superset No attachments, 3 supersets: 40x10 First do tricep extension with the cable stack (no attachment, just hold the carabiner) and then hammer curl from the low position
Light Ab stuff

im impressed with progress on db curls. Repitition CG bench is about where it was when I was a bit heavier.

**Variocam** · 01-28-2008 07:31 PM

Monday: Chest
Flat Dumbbell Press 90'sx10 90'sx8
Neutral Palms Facing DB Press 75'sx6 75'sx6
30* Incline DB Press 60'sx12 60'sx12 60'sx12
DB Cuban Rotation 22.5'sx8 22.5'sx8
Flat DB Fly 45'sx13 45'sx18 45'sx15
DB Curls 45'sx5 to see if I could.
Bodyweight Dips BWx22

This was a fairly heavy workout so I didn't go overboard.

**Westerner** · 01-29-2008 01:12 PM

Variocam,what kind of gear did you use when you compete in powerlifting.I think you said that you had bench shirt.

Why dont you train regular bench press?Do you think you will progress in it with this kind of training,or you're not planing to go in powerlifting anymore?

**Variocam** · 01-30-2008 08:43 PM

Originally Posted by Westerner

Variocam,what kind of gear did you use when you compete in powerlifting.I think you said that you had bench shirt.

Why dont you train regular bench press?Do you think you will progress in it with this kind of training,or you're not planing to go in powerlifting anymore?

I had a titan centurion nxg s+ squat suit and a z suit for deadlifts.

Never got a bench shirt. Im getting out of it b/c I dont like the training, id rather train to look good.

I suck at bench and hate training it, im just not built for it. I also hate squatting so no reason to do pl.

**Variocam** · 01-31-2008 12:42 PM

Tuesday: Legs
Leg Extension lightx15 Mediumx15 heavyx10 heavyx10 heavy = entire stack.
One Leg Press Mediumx15 Mediumx15 Mediumx15
Calf Raise Mediumx15 Mediumx15
Good Morning 135x10 135x10
Rack Pull 315x5 315x5
Push Press 135x10
20 mins on recumbent bike

hard to record weights when the machines are pin loaded.

**Westerner** · 01-31-2008 02:50 PM

Originally Posted by Variocam

I had a titan centurion nxg s+ squat suit and a z suit for deadlifts.

Never got a bench shirt. Im getting out of it b/c I dont like the training, id rather train to look good.

I suck at bench and hate training it, im just not built for it. I also hate squatting so no reason to do pl.

Absolutelly it is not for everyone,and sooner you findout that,better.But it is great that you like weightlifting stuff,hehe.

I could never train only for look,i will always find something where i can develop strength,or any physic&motoric aspect,but everyone is different.

**Variocam** · 01-31-2008 07:44 PM

Originally Posted by Westerner

Absolutelly it is not for everyone,and sooner you findout that,better.But it is great that you like weightlifting stuff,hehe.

I could never train only for look,i will always find something where i can develop strength,or any physic&motoric aspect,but everyone is different.

Got my reasons. Don't feel like paying money to compete and lose. My legs grow like weeds so I avoid training them as much as possible (like they will get as large as my waist if I squat consistently). And I think bench shirts are lame.

I also like doing lots of cool different ****, curl variations, stuff like that. I do some functional stuff like snatches, power cleans, etc, and I do some sandbag work that I dont record here.

Thursday: Back
DB Row 110'sx12 110'sx12 110'sx12
Lat Pulldown 180x10 180x10 105x12 slow
1 Arm Cable Row 75x8 75x8 75x8
Nautilus Pullover Mediumx20 Hardx10
Shrugs 225x20 225x20 225x20 hard
Chins BWx12 BWx5
DB Shrugs 75'sx30 75'sx30

**Variocam** · 02-01-2008 07:45 PM

one mother of a workout, but only 1:15 mins long.

Friday: Arms/Shoulders
Close Grip Bench Press 135x18 135x12
Hands Together Close Grip Bench Press 135x8
Dumbbell Side Lateral Raise 27.5'sx10 27.5'sx10 27.5'sx10
1 Arm Tricep Cable Pushdown 70x15
1 Arm Reverse Grip Tricep Cable Pushdown 50x12
1 Arm Tricep Cable Pushdown 70x12 60x10
1 Arm Reverse Grip Tricep Cable Pushdown 40x10 40x10
Dumbbell Alternating Curls 40'sx8 40'sx8 40'sx5 hard
Dumbbell Hammer Curls 30'sx8 30'sx8 30'sx8 hard
Cable Tricep Extension (No Attachment) 50x12 50x12
Cable Hammer Curl (No Attachment) 50x12 50x12
Dumbbell Incline Negative Curls 35'sx1 35'sx1 35'sx1 35'sx1 35'sx1 veins poppin out
Dumbbell Incline Curls (very slow) 25'sx10 25'sx10 25'sx8 fried
Machine Tricep Extension (one arm at a time) Lightx30 Lightx30

**Westerner** · 02-03-2008 08:36 AM

Originally Posted by Variocam

one mother of a workout, but only 1:15 mins long.

Friday: Arms/Shoulders
Close Grip Bench Press 135x18 135x12
Hands Together Close Grip Bench Press 135x8
Dumbbell Side Lateral Raise 27.5'sx10 27.5'sx10 27.5'sx10
1 Arm Tricep Cable Pushdown 70x15
1 Arm Reverse Grip Tricep Cable Pushdown 50x12
1 Arm Tricep Cable Pushdown 70x12 60x10
1 Arm Reverse Grip Tricep Cable Pushdown 40x10 40x10
Dumbbell Alternating Curls 40'sx8 40'sx8 40'sx5 hard
Dumbbell Hammer Curls 30'sx8 30'sx8 30'sx8 hard
Cable Tricep Extension (No Attachment) 50x12 50x12
Cable Hammer Curl (No Attachment) 50x12 50x12
Dumbbell Incline Negative Curls 35'sx1 35'sx1 35'sx1 35'sx1 35'sx1 veins poppin out
Dumbbell Incline Curls (very slow) 25'sx10 25'sx10 25'sx8 fried
Machine Tricep Extension (one arm at a time) Lightx30 Lightx30

When i see all this you do..man,leave something for tommorow

What do you think about this kind of trainings,it looks good:
http://www.bodybuildingforyou.com/ma...?hop=easyvegan

I start to train squats according to this alpha strenght workouts and betha strength workouts,it looks logical,and my squats are not going up now so i will test it:
http://www.bodybuildingforyou.com/tr...n-training.htm

What do you think?

**Variocam** · 02-03-2008 07:39 PM

Originally Posted by Westerner

When i see all this you do..man,leave something for tommorow

What do you think about this kind of trainings,it looks good:
Maximum Strength by Pete Sisco - Author of Static Contraction Training

I start to train squats according to this alpha strenght workouts and betha strength workouts,it looks logical,and my squats are not going up now so i will test it:
Static Contraction Training By Pete Sisco- Learn Static Contraction Training

What do you think?

Probably works, Im just getting out of the strength game and focusing on looking ripped and good.

give it a shot. Ive done some static stuff after my main lifts and its nice for killing residual stuff, also negatives work pretty good too. good for busting a slump. Idk about all the math and stuff sisco talks about, I think you can just do some weeks lift heavy and few reps and longer rests and other weeks go lighter and do a ton of volume with less rest based on how you feel.

**Variocam** · 02-04-2008 07:13 PM

Dumbbell Bench 90'sx12 90'sx8 90'sx7 rom is a lot better than before, weights felt doable
30* Incline Dumbbell Bench 70'sx8 70'sx8 70'sx8
Cuban Rotation 22.5'sx10 22.5'sx10
Dumbbell Fly 45'sx12 45'sx12 45'sx12
Calf Raise Machine 200x12 200x12 200x12 had to wait for dip station to open up
Bodyweight Dips BWx20 BWx15 easy fast
PecDec Fly Easyx15 slow Hardx8 Mediumx12 slow
Dumbbell Hammer Curl 40'sx5 40'sx5 35'sx5 this was heavy, reps were kinda sloppy
Curl Machine Hardx8 with some assist Mediumx10 used other hand and got a few extra reps and slow negatives

this was a fun workout, viens in arm are something sick. Had 2 cups of coffee first, go figure. Im gonna start doin some creatine too.
Gonna try for 95's next week I hope.

**Variocam** · 02-06-2008 07:44 PM

Wednesday: Back
Dumbbell Row 100'sx15 100'sx15 100'sx15 100'sx15
Lat Pull Down 165x15 165x15 165x10
1 Arm Cable Row 90x10 90x10 90x10
Plate Shrugs 100'sx15 100'sx15 100'sx15

I had 300 mgs of caffiene and 15 mgs of creatine before this workout, Felt amazing but got some dehydration cramps and lightheadedness. Im pretty hyper still.

**Variocam** · 02-07-2008 08:16 PM

Thursday:: Arms/Shoulders
Close Grip Bench Press 135x17+3spot 135x10
Hands Together Close Grip Bench Press 135x6 disappointed lol
Dumbbell Side Lateral Raise 30x10 30x10 30x10
1 Arm Tricep Cable Pushdown 60x10 60x10
1 Arm Reverse Grip Tricep Cable Pushdown 40x15 40x15
Seated Cable FrenchPress 70x15 100x6
Dumbbell Alternating Curls 37.5x10 37.5'sx5 37.5'sx5 hard
Dumbbell Hammer Curls 27.5'sx10 27.5'sx8 27.5'sx8 hard
Cable Tricep/Bicep Superset no attachment. 40x15 40x15 each arm no rest
Dumbbell Incline Curls 32.5'sx5
Dumbbell Incline Negative Curls 32.5'sx1 32.5'sx1 32.5'sx1 32.5'sx1 32.5'sx1
Dumbbell Incline Curls (very slow) 20x15 20x10 20x10
Machine Tricep Extension (one arm at a time) Lightx30 Lightx30
Machine Bicep Curl Lightx30 Lightx30
Machine Tricep Extension (one arm at a time) Lightx30 Lightx30
Machine Bicep Curl Lightx30 Lightx30

**Variocam** · 02-11-2008 06:34 PM

Monday: Chest/Tris
Dumbbell Bench 95'sx8 95'sx8
45* Incline 60'sx10 60'sx10 60'sx10
Dumbbell Fly 45'sx10 45'sx10 45'sx10
Bodyweight Dips BWx15 BWx15
PecDec Rear Delt Fly Lightx10 Lightx10
PecDec Fly Easyx15 slow Easyx15 slow Easyx15 slow
Horizontal Press Machine mediumx12

shorter workout then usual, about 35 minutes long. Felt so burnt out after the 95's (never done over 90's so I was happy) that rest of workout was a labor to finish and I took it easy.