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Inarius/Metroba/Orby Workout Log

Gotta be careful when Ronnie's on the prowl...
 
Leg day...
Squats
bar x 10
135 x 10
225 x 8
225 x 6
255 x 5
275 x 3
275 x 2 (definitely need to fine tune the technique...)
Once I hit the last reps around 255 I could feel it getting harder and harder not to use my back to lift the weight. Its going to take a while to get used to this and get back into the groove of squatting again. I just need to squat more... I am disappointed in my loss of strength in the squat but I have greatly reduced my time squatting so it is to be expected.

Calf Raises
3 sets of 15 increasing weight
 
Last night bench routine....
Bench press + mini band (+45lbs at the bottom, + 90 at the top)
bar x 15
95 x 15
115 x 12
135 x 8
155 x 6
165 x 4
175 x 2-3 cant remember... need to start writing this down... (pr either way)
No bands
135 x 20

DB Flies
30 x 15
35 x 12
40 x 8 (PR)

Bench with band around wrists
95 x 10
115 x 8
115 x 6

Cable Flies
x 15 x 15 x 12 x failure...
 
SamBoz19 said:
You would improve your power and explosiveness a lot more if you widened your base a bit. You really are putting too much stress on your back...especially on your initial burst back up. Also...maybe moving your feet out in front of you just a tad bit more might help. Regardless....solid work bud. Just trying to help if possible.

Cheers!:cheers:
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Just digging this post back up... I am really feeling my back after those squats today... I will really work on getting my technique back to where it was again... I am pretty disappointed in my performance this morning... but I need to remember that Im not squating twice a week anymore and Im not training for a competition...
 
killer workouts bud!! Nice doin the bench widow! ;) now its time for some squat widows
 
Inarius said:
haha its true! hell run your ass over
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If you've never seen Assy McGee, you're missing out on pure comedy GOLD.

"DON'T MAKE ME RUN YOUR ASS OVER!"
 
Had a pretty sweet shoulder workout. Reps were up on all sets but like 4 each..which is pretty damn good! Dont feel like loggn today. So Im out :burnout:
 
got a sweet back workout lined up tonight...
lots of chin ups and rows... probably some pulldowns in there too
then some abs...
tomorrow is shoulders and arms... doubling up before the weekend...

Went out to Barnes and Noble last night and was looking at Franco Columbo's book on Nutrition... it was 15 bucks but now I am really wishing I picked it up... Ill probably stop back tonight and get it... looked like a great read... very informative...
 
[ame="http://www.youtube.com/watch?v=eEgZlfDSIE8"]YouTube - DeFrancosTraining.com - 500 lb. suspended chain lockout[/ame]

nothing like some lock out work to help your bench...
 
[ame="http://www.youtube.com/watch?v=Z4Lq7Et_P5k"]YouTube - DeFrancosGym.com - Got LATS!?!?[/ame]
 
[ame="http://www.youtube.com/watch?v=Agh7DiUK7Ik"]YouTube - DeFrancosGym.com - Tony Fiammetta benches 225 X 31[/ame]
 
[ame="http://www.youtube.com/watch?v=kpGNqFbQxUI"]YouTube - DeFrancosGym.com - cRaZy DiPs!! (120 lbs. of chain)[/ame]
 
Theres were some crazy ass vids man! Gettn me fired up!
 
Post it fool!

Snuck in a pretty sweet/short arm workout! Seriously it was only 2 exercises per bodypart (4 total). And they were supersetted. So I was there less than 30 mins. Also, I didnt have an aminos or BA but I did manage to drop 2 neovars pre w/o. I had 2 doods compliment me on strength as well which was awesome.

Prone Rope pushdowns - this was at a different gym. So #s are different. So I didnt record them but I remember getting 85 for 16 reps on last set. Other sets were to 20 reps.
ss w/ Standing alt/sup db curls - 30x16, 40x16, 50x8; was very happy with these #s
Seated overhead db ext. - 55x20, 65x20, 75x16, 85x12; verrry happy with the amount of reps I pulled off here!
ss w/ Seated db hammer curls - 35x16, 40x16, 40x16 - rest paused the last 2 sets 12-4.
Reverse ez bar curls - 30x20, 40x16
Very pleased with how these numbers are looking! Density is starting to set in! Vascualarity and pumps are outrageous! My girl said my muscles are feeling harder! Forearms are FINALLY starting to get their size back. I felt virtually no wrist pain today! For some reason my libido is sky rocketing. Not sure where from but this is good stuff!

Chest/legs tomorrow!! :woohoo:
 
We've been flakn on this log buds!! Especially you Orb beetch!

For some reason, Im getting hellacious pumps!! Im not taking anything at all....well thats not completely true. I am taking Neovar but I havent taken it consistently. Some days I dont take it at all. On the days I do take it, I take like 4 caps for the day. I dont really see this having much benefit other than nutrient uptake and some creatine. Im really looking forward to my Smash/Hypertest run. Some good stuff. If Im getting some nasty pumps on my own, I cant imagine how nutty its about to get. I suspect the introduction of squats into my routine has taken me to whole new level.

Today's workout was good. Pump was just sick!! Although...my strength was down a tad. Its from eating lower carbs. Its worth it tho. Im leaning out and looking hella vascular! Weights are gonna start climbn soon tho..soon as I get some SMASH and hyper in me! I miss me some BA!

Todays beating:

1. Started by warming up the scap
2. Wide hammer pulldowns - 115x14 (+2 reps), 145x12, 160x9-3 (rest pause), I got 175 last time for 6 :(
3. A bit more than shoulder width pullups - a lowsy bwx7, 5, 5, 5 :dead:
4. Real T-bar rows in the corner - 1platex12, 2x12, 3x7 (-1 rep); not bad. only lost 1 rep :dunno:
5. V grip pulldowns - 115x12, 145x12, 160x8; havent done this in a longgg time but I was pleased.
6. Db shrugs (left side dominant) - 60x20 on both sides, 70x20 on just left, 80x20 for both
7. DC lat stretch - bwx12, 12; This gave me an INNNSANE lat pump. My lower lats were just bulging! It gave me the appearance of looking bigger!
 
New log homies! Hit it up Invalid Link Removed
 
The 40 Day Workout

A few years ago, Pavel Tsatsouline, noted kettlebell master and perhaps the keenest mind in strength I've ever met, gave me a simple program. Be wary, this program is so simple that you'll ignore its value.

1. For the next 40 workouts, do the exact same training program every day. (For the record, I find that most of my goals are reached by day 20 or 22, so you can also opt for a shorter period.)

2. Pick five exercises. I suggest you do a squatting movement like the goblet squat or overhead squat as part of the warm-up, as you don't want to ignore the movement, but it might be fun to focus on other aspects of your body.

3. Focus on these five movements:

• A large posterior chain movement (the deadlift is the right answer)

• Upper body push (bench press, incline bench press, military press)

• Upper body pull (pull-ups, rows, or, if you've ignored them like me, heavy bicep curls)

• A simple full-body explosive move (kettlebell swings or snatches)

• And something for what I call an "anterior chain" move (an abdominal exercise). I think the ab wheel is king here, but you can also do some movements best suited for lower reps.

4. Only do two sets of five reps per workout for the deadlift and push/pull exercises, and one set of 20 to 50 for the explosive move. Do a solid single set of five reps for the abs.

5. Never plan or worry about the weight or the load. Always stay within yourself and go heavy "naturally."

6. Don't eat chalk, scream, or pound on walls. Simply do each lift without any emotion or excitement and strive for perfect technique.

So, the workout might consist of these five movements:

Thick bar deadlift
Bench press
Heavy biceps curls
Kettlebell swings
Ab wheel

For the record, this is exactly what I recently used in my workouts. I often did this five days a week, and found that my lifts naturally waved up and down throughout the week and the full 40 days. Sometimes, something like a 250-pound bench press would feel so light for both sets of five that I had to hold back on the excitement to do more sets and reps.

The secret to the program is that you get your volume from doing up to ten sets of a lift in a week and the load increases as you naturally feel like the weights are "easy." It is that simple.

The first time I tried this program under Pavel's direction, I added 15 pounds to my lifetime incline bench press during the twenty-first workout, approximately a month after starting the program. I did this max with no spotter and I got the lift for a double. It was a 15-pound improvement over my lifetime best with an extra rep as a parting gift without doing a single hard workout. Just two sets of five anytime I entered the gym.

You can certainly come up with your own variations, but try to stick with the basic five movements and don't stray far from two sets of five. You'll be amazed at how quickly your strength will improve after just a few weeks. Also, notice the element of randomness in this workout.

With a home gym, I can train this program daily, but I naturally find that I take days off here and there simply because of the nature of life. You could do all 40 (or 20) days in a row, but things will come up.

After finishing either all 40 days or when you feel your strength has come up to a level that more advanced training methods are appropriate, feel free to move along. The short time you invest in focusing on strength building will do wonders for your muscle mass as you begin to attack super sets or whatever you deem important.

The 40 Day Workout might be an excellent way to progress through the V-Diet, or any other diet strategy that involves a set number of weeks. After ending the 28 days of the diet, one's strength will take off as you ease off the strict nutritional efforts.
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looks like an interesting concept... thinking about giving it a go...
 
Cool beans...let me know how it goes :006:
 
idk... im not sure if I want to commit 40 workouts to it... thats like over a month.... not sure if it would be worth it or not...
I have trouble sticking with a routine that I dont know if it will produce results 100%...
 
I hear ya...wheres orb?
 
funny you should ask -- i've been absolutely ridiculously lazy the past two weeks -- haven't touched a weight in what seems like forever. i just moved back to school and will be here during the summer, so i'm still getting settled in and need to find a gym to lift at, so it may be another week before i can have everything settled down enough to lift again
 
warm up: light eliptical work
deadlift: 2 sets of 5
bench press: 2 sets of 5
Pull ups/chin ups: 2 sets of 5
full body movement: db swings... or burpees 20- 50 reps
Cable Abs: 5 reps is suggested... but Im thinkin 15 reps...
Band Pull aparts: 20 reps

On Monday I would Squat before this workout just to keep squats in my routine... :dunno:
then on Wednesday... I would do some side raises for shoulders...
then friday... I would do some dips or something to strengthen the tris a little more...
 
A change is always good...keep things fun and muscles guessing..let us know how it goes bro.
 
haha you'll figure it out
 
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this is only 3 of the many gems she has on teh youtubes :684:
 
I'll start a new log ;)
 
when the time comes, i'll rep you for those vids. (gotta spread 'em around first)

anyway -- did a little refresher in the gym today. pretty short WO, only 45 minutes. tryin' to get my body back in shape. did really light weights because this is the first time in about 3 weeks that i've lifted. here's what i did.

flat bb bench: bar x 15, 135x5x5
lat pulldowns: 100 x 10, 4 sets
squat: 135 x 5, 175 x 5, 185 x 5, 185 x 5
deadlift: 135 x 5, 185 x 5, 205 x 5, 225 x 2 <-- i could feel my form going to sh!t, so i stopped after a few reps at 225
standing military press: 65 x 8, 85 x 5, 105 x 3
db curls: 25 x 10, 2 sets
db tri ext: 50 x 10, 2 sets

this sunday i'll be restarting the WO i did previously, but will take that week easy so i don't strain anything and will hopefully be back full force the week after that.
 
Nice workout bro! Dood 45 mins is a great workout! I lovvvve having me a short effective workout. Just stay intense and stay strong. :cheers:
 
metroba said:
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this is only 3 of the many gems she has on teh youtubes :684:
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I think I just filled the cup.
 
haha....
so heres my update...
moved to pittsburgh...
need to find a suitable gym...
I am finally on my own in the world...
feelss... different...
Sooner or later Ill figure out what to do on my own...
 
good to be back in the gym

chest / upper back day:
bb flat bench: 135x12, 145x10, 155x6, 155x6, 165x3
lat pulldowns: 85x10 behind neck, 100x10 in front neck, 120x10 behind neck, 140x6 in front of neck
bb incline bench: 95x10, 105x8, 115x6, 125x4
close grip lat pulldowns: 85x10, 100x10, 120x10, 140x8
cable flies: 15x10, 20x10, 25x6
cable rows: 85x15, 100x12, 120x6, 140x5
cable crossovers: 20x16, 25x10, 30x8
bent over cable rows: 50x12, 65x12, 65x12, 72.5x11
db pullovers: 30x15, 45x15

the start felt a little shaky, but once i got goin, things began to feel a little easier as i went through the day. still tryin to take a little lighter, will hopefully be back close to where i was a few weeks ago next week.
 
still looking for a gym here... may have found one but reports of it being roach infested are discouraging...
 
Inarius said:
still looking for a gym here... may have found one but reports of it being roach infested are discouraging...
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B*tch, b*tch, b*tch. That's just extra protein! Unless you're afraid the roaches can bench more than you... :borladuck:
 
SilentBob187 said:
B*tch, b*tch, b*tch. That's just extra protein! Unless you're afraid the roaches can bench more than you... :borladuck:
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oh im sure they could....
I plan to check out the ymca tomorrow and I emailed the local golds gym but they only offer year long memberships and I will only be here for a few months... so well see how it goes...
 
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