VarioCam's 08 Log

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    VarioCam's 08 Log


    Decided to start the season with a new log.

    Routine is:
    Mon: Chest/Traps
    Tues: Legs/Lowerback
    Thurs: Back
    Fri: Arms/shoulders

    Im pretty light right now at about 157 lbs b/c I decided to cut back on my squatting (dropped about 25 lbs) and upped the cardio.
    Maxes:
    Bench:235
    Squat:??? best ever was 385 @ 181
    Deadlift: 450

    Monday: Chest
    DB Benchpress 80'x12 60'sx10 80'sx10 60'sx10 80'sx10 The 60's were done hammer press style (tricep emphasis)
    30* Incline DB Press 65'sx6 65'sx6 65'sx6 65'sx6 65'sx6 65'sx6
    Flat DB Fly 40'sx12 40'sx12 40'sx12 40'sx12
    Cuban Rotation 20'sx12 20'sx12
    Bodyweight Dips Bwx20 Bwx10 Bwx10
    Smith Shrugs 90x15 180x15

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    Wednesday: Legs/Lower back
    Deadlift 135x3 225x3 295x3 315x8 nice and easy
    Powerclean 135x5 155x3 175x1 185x1 135x8 135x8
    Leg Press 180x15 360x15 450x15 540x15 630x6 630x6 360x20
    Front Squat 135x10
    Full Squat 135x15 135x15 135x15
    Good Morning 135x15 185x8 185x8 135x15

    Notes: 2 hour workout, just tried to get as much done as possible. 45* Sled Leg press was done so emphasis on teardrop of quads. Deadlifts were easy, just didnt want to go higher b/c I felt lazy. All lifts raw so lower back and legs are really pumped and its hard to walk . Drank a ton on New Years so had some nice water weight in me, I think thats why my endurance was pretty good.

    My schedule is off b/c gym was closed new years, might as well have been with the hangover I had.
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    Some heavy workout you do at wednesday,very good.

    Are these records in bench and deadlift with 157?
    Why did you loose so much weight,and what are your goals now,return to 181 or increse strength with this BW?
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    Quote Originally Posted by Westerner View Post
    Some heavy workout you do at wednesday,very good.

    Are these records in bench and deadlift with 157?
    Why did you loose so much weight,and what are your goals now,return to 181 or increse strength with this BW?
    I did 385 usapl legal depth on squat with a blown z suit that was a few sizes too large, belt, wraps at about 181.
    But my legs are so small now I doubt I could get more than 315 raw and 330 with gear.

    I havent done barbell bench in awhile but I think I could put up 235 raw as I have done it as light as 165 and Im about as strong now as I was then.

    Deadlift my best is 450 at 157.

    I got down to 165 by dieting and then got sick along with a combination of other factors and seem to have hit rock bottom at 155-160, but my upper body is as strong as I was at 180.

    My goal is just stay ripped and see where my strength goes. If my weight goes up thats fine by me.
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    been too busy working on my car and some subwoofer enclosure to go to the gym past 2 days. Breathed in too much mdf dust and gotta let my lungs recover, I need a better mask.
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    Monday: Chest
    DB Hammer Benchpress 70x12 70x12 70x9 70x12
    30* Incline DB Press 70x5 70x5 70x5 70x5 70x10
    Cuban Rotation 20'sx10 20'sx10
    Flat DB Fly 40'sx12 40'sx12 40'sx12
    Bodyweight Dips Bwx12 Bwx12
    Rope Hammer Curls 90x14 90x12

    Felt kind of sick so kind of lethargic and easily winded. Working to get some tricep emphasis so Im doing the presses with palms facing, which is a lot harder.
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    Quote Originally Posted by Variocam View Post
    Felt kind of sick so kind of lethargic and easily winded.
    found while doing remodel on my house lots of chemicals state they are CNS depresants on the label. i know MDF has lots of chems in it as well. Just a thought.

    nice lifts for your size.

    That is a lot of weight to lose at your BW.
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    Quote Originally Posted by kabuki View Post
    nice lifts for your size.

    That is a lot of weight to lose at your BW.

    I agree with Kabuki,you lose to much weight.But if you didn't lose strength,it is great.
    My biggest mistake was losing 20pounds one year ago,from about 187-167.I lose it in 2-3months,in that time i did lot of cardio and none weightlifting.My squat goes from 395 to 310
    I thought it will help in soccer,but it didn't.

    From my point of view,now it is ideal time that you start hypertrophy/strength training program,with slow lifting,not fast,not explosive from bottom,because if you jerk bar violently,then there will not be muscle contraction through all move,on this way on some part of movement the bar will lift the hand(or leg),and not what should be,that hand lift the bar.And any type of training which is not producing hypertrophy,is not effective in muscle strength.Because if you increase your strength,without hypertrophy,that only mean's that you develop better skils in weightlifting.So bulking again,and then cuting through good diet looks the best way,if you want to stay at some particular bodyweight class.(my english is not so good to explaine it better)
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    Quote Originally Posted by Westerner View Post
    I agree with Kabuki,you lose to much weight.But if you didn't lose strength,it is great.
    My biggest mistake was losing 20pounds one year ago,from about 187-167.I lose it in 2-3months,in that time i did lot of cardio and none weightlifting.My squat goes from 395 to 310
    I thought it will help in soccer,but it didn't.

    From my point of view,now it is ideal time that you start hypertrophy/strength training program,with slow lifting,not fast,not explosive from bottom,because if you jerk bar violently,then there will not be muscle contraction through all move,on this way on some part of movement the bar will lift the hand(or leg),and not what should be,that hand lift the bar.And any type of training which is not producing hypertrophy,is not effective in muscle strength.Because if you increase your strength,without hypertrophy,that only mean's that you develop better skils in weightlifting.So bulking again,and then cuting through good diet looks the best way,if you want to stay at some particular bodyweight class.(my english is not so good to explaine it better)



    Thursday: Back
    DB Row 90x15 100x15 100x15
    Chins Bwx10 easy.
    Wide Lat Pulldown 200x12 200x12 200x12
    IsoLateral Row 90x15 180x12 180x12
    Isolateral Pulldown 160x10 160x10



    Yeah, Im between programs. I actually havent lifted a full week of working out since November.
    I get back to university next week and will have better gym options then. Probably stick with 4 day split if I can make it every day, Im just sort of maintaining what I have. Im getting over the cold pretty good so Im all set for getting back to serious lifting
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    Friday: Arms/Shoulders
    Close Grip Bench Press 135x10 155x8 165x6 185x3
    Hands Together CG Bench 135x5 135x5 135x5 really close grip....
    DB Side Raises 25'sx12 25'sx12 25'sx12
    DB Rear Raises 20'sx8 20'sx8
    Clean And Press 135x5 155x1 165x1 Haven't done any oly presses in a long long time ...
    1 Arm Tricep Pushdown 40x12 40x12 40x12
    1 Arm Cable Curl 50x12 50x12 50x12
    Barbell Curl 65x12 75x12 45x10

    Drank a lot last night so this was ****ty but could be a lot worse especially on the close grip bench. And I put more than my weight over my head on press so it could be much worse, form sucked though.
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    Clean???How come that you do them?Any particular reason?Press is very good for yor weight.Can you do more?
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    Quote Originally Posted by Westerner View Post
    Clean???How come that you do them?Any particular reason?Press is very good for yor weight.Can you do more?
    ever since I stopped westside training Ive been doing sort of instinctual type stuff like Ill feel like putting up some heavy weight just to do it.
    My best press was about 175 but I weighed 180 at the time.
    My program will be a lot more structured next week when Im back to my usual gym.

    I like cleans, I think it builds deadlift power and one of my 08 goals is to pull 500 raw and power clean 225. My program will get a lot more regular when Im back at school.
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    this is gonna get ridiculous the next few weeks, bear with me...


    Monday: Chest
    Flat Dumbbell Press 80'sx12 80'sx12 80'sx12
    Neutral DB Press 60'sx14 Palms in
    30* Incline DB Press 65'sx10 65'sx10 65'sx10
    Flat DB Fly 45'sx10 45'sx10 45'sx12
    DB Cuban Rotation 25'sx10 25'sx10
    Bodyweight Dips Bwx30 Bwx15
    Hammer Curls 32.5'sx12 32.5'sx12 32.5'sx12
    1 Arm Cable Pushdown 40x15 40x15 non stop.
    PecDec Mediumx12
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    Tuesday: Legs/Lowerback
    Powerclean 135x10 155x8 175x6 205x0 205x0 135x10
    Front Squat (from a clean) 135x10 135x10 135x10
    Shrugs 135x30 135x30 135x30

    Almost got 205, it actually hit my chin but I didnt get it racked. Workout took about an hour.
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    nice session
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    Thursday: Back
    DB Row 100x18 100x15 100x12
    Widegrip Lat Pulldown 165x12 165x12 165x12
    Alternating 1 Arm Cable Row 60x10 60x10 60x10 non stop
    Barbell Shrugs 135x15 185x15 225x15 275x12
    Military Press 135x10
    Chins BWx15
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    Pause Close Grip Bench 135x8 155x6 185x3 135x8
    DB Side Laterals 25'sx12 25'sx12 25'sx12
    Clean/Pushpress 135x5 135x5 135x5
    1 Arm Cable Pushdown 60x12 60x12 60x12 30-45 second rests from here on out
    Rev. Grip 1 Arm Pushdown 40x12 40x12 40x12
    Alternating DB Curl 30'sx8 30'sx8 30'sx8 30'sx8
    No Attachment Cable Superset 40x10 40x10 40x10 First do tricep extension with the cable stack (no attachment, just hold the carabiner) and then hammer curl from the low position
    Rope Tricep Extension/Cable Bar Curl Superset 40x20 Rope Ext., 70x12 Rope Ext., 90x10 Bar Curl 40x20 Rope Ext., 70x12 Rope Ext., 90x10 Bar Curl 40x20 Rope Ext., 70x12 Rope Ext., 90x10 Bar Curl

    Pump got ridiculous after the two supersets. As noted, shortened rest period to 30-45 seconds. total time was about 1 hour 15 mins. Weight is coming back now that I am in better control of eating/training situation lol.
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    Forearm is a little messed up from playing tackle football in the ten degree weather here. Healing quick though.

    Gonna do legs today and do chest tomorrow just to be sure.
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    shortened rest periods can be quite challenging but quite productive. Any reason for doing the drop set on the bench?
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    felt like my workout on close grip bench wasnt enough but i felt fried from the heavy set so I did the dropset.
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    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.
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    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.
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    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.
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    Quote Originally Posted by Westerner View Post
    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.
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    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
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    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.
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    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.
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    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.
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    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?
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    Quote Originally Posted by Westerner View Post
    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.
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    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.
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    Quote Originally Posted by Variocam View Post
    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.
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    Quote Originally Posted by Westerner View Post
    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
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    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
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    Quote Originally Posted by Variocam View Post
    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?
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    Quote Originally Posted by Westerner View Post
    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.
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    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.
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    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.
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    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
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    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.
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