Brandon's Journal Log (ceo and SBT)

[imported_ceo]

Routine
A typical split looks to be:
workout A: chest/shoulders/triceps/back width/back thickness
workout B: biceps/forearms/calves/hams/quads

Where you do alternate workouts every Monday, Wednesday, and Friday (or Tues/Thurs/Sat...whatever).

You always rotate between 3 workouts for A days and 3 workouts for B days, so you will always have 3 exercises for each bodypart running at once. then once an exercise plateaus, you swap it out with a new one.

A full rotation of a standard DC split for most people should look something like this:

A1 MON
B1 WED
A2 FRI

B2 MON
A3 WED
B3 FRI

It would be a good idea if back thickness and quads were done at the end of the workout (you're going to be pooped after them if you do it right).

Exercise Selection

To start-Three key exercises are picked for each body part. USING ONLY ONE OF THOSE EXERCISES PER WORKOUT you rotate these in order and take that exercise to it's ultimate strength limit (where at that certain point you change the exercise to a new one and get brutally strong on that new movement too). That can happen in 4 weeks or that can happen 2 years later but it will happen some time (You cannot continually gain strength to where you are eventually bench pressing 905 for reps obviously) Sometime later when you come back to that original exercise you will start slightly lower than your previous high and then soar past it without fail. If you are progressing on an exercise (gaining strength), the absolute worst thing you can do is to "change it up" right then. Take it to it's limit until you just can't progress any further, THEN change to a different exercise and get strong as hell on that one.

We don't do separate trap exercises.. they usually aren't needed because they're hit pretty darn hard with deadlifts and rack pulls.

Any good exercise that works for you is ‘ok’… there is no master list of approved exercises. Here are some common ones:

CHEST
incline smith
decline smith
hammer strength press
other good machine press
incline barbell
decline barbell
incline dumbbell press
flat dumbbell press
decline dumbbell press

SHOULDERS
smith presses to front
smith presses to back of head
hammer strength press
other good machine press
barbell press to front
barbell press to back of head
shoulder press

TRICEPS
close grip bench in smith
reverse grip bench in smith
skull crushers
dips (in upright position)

BACK WIDTH
rack chins to front
rack chins to back of head
reverse grip rack chins (close grip)
assisted pullups
hammer strength "pulldown" machines
other good "pulldown" machines
pull downs to front
pull downs to back of head

BACK THICKNESS ***(on these I want you to warm up to one heavy set of 3-5 reps, then back the weight off a little for a set of 8-10)
deadlift
rack deadlift
T-bar rows
smith rows

BICEPS
barbell curls
alternate dumbbell curls
barbell preacher curls
hammer strength machine curls
other good machine curls
cable curls

FOREARMS
hammer curls (alternated)
pinwheel curls (alternated)
reverse grip one arm cable curls

CALVES
calves on a leg press
standing calf raises
calves in hack squat
seating calf raises
any calf machine with a good range of motion
---(Remember - Calves are done differently - straight set for around 12 reps, sinking deep into the stretch, holding it for 10-15 sec (just count it, but don't be too cheap about it...none of this "ontwthreforiveixseveighnintenelevtwelvthirtfourtfifteen" crap that only last like 4 real seconds). Controlled negative on these too.)

HAMSTRINGS
seating leg curls
standing leg curls
lying leg curls
stiff leg deadlift
sumo presses

QUADS ****(rep range on these are 1 set of 6-8 reps, then a "widowmaker" set of 20)
squats
smith squats
front squats
hack squat
leg press

**Because we go to failure, it may not always be practical to use exercises where you need a spotter. If you don't have a spotter and can't do bench in a cage style squat rack where you can set the bars to be your catcher/spotter, better use the hammer strength machines. You know what your gym has, and who your workout partner is or if there's usually a "good bro" at the gym you can ask for a spot. So you will have to judge whether or not you can do incline bench, or if you have to do incline bench in the smith machine.

****On widowmaker sets, you pick a weight that you know you can do about 10-12 reps with, then you get yourself psyched up and do that for 20 reps. By the time you hit the 12th rep you should be summoning strength from the iron gods. You can go down, come back up and take several deep breaths if you need, I don't care...just don't rack that weight until you hit 20! By rep 16, you should be cursing my name. By rep 18 you should be thinking you may die at any time. By rep 19, you may just shat or puke yourself. After rep 20, you will be plotting my murder as you lay on the ground in a quivering heap. You'll recover. When you do be sure to stretch!

 

[imported_ceo]

Extreme Stretching

Extreme stretching is also a part of the workout - part of it, not in addition to it. These must be done, it's imperative. It stretches fascia and helps recovery immensely. It will dramatically change your physique in a short amount of time if done right, trust me on that. You can do these a couple different ways. You can either do all stretches immediately after your workout, or you can break them up. Some people do the stretch for that body part right after the last set. So chest stretch right after you finish your chest exercise. I like to do my chest, shoulders, triceps, then stretch those three muscle groups before moving on to the two back exercises, then stretching back. On the next day I do the Biceps and forearms, then stretch those muscles before moving on to legs, then I do all my leg stretching when I'm done with those exercises. I like this best and I recommend it to others.

Chest
Use dumbbells that are a little over half of what your heaviest set of 6-8 reps would be. On a flat bench, with your chest high and lungs full of air, drop down into the deepest fly you can for the first 10 seconds or so, keeping the dumbells close to your body so you feel the stretch in your chest - NOT your shoulders! Staying in this position, arch your back slightly and try to press your sternum upward. The rest of the 60 seconds, try to concentrate on dropping your elbows farther and farther down (the last 15 seconds are excruciating).

Shoulders
This one is tough to describe. Put a barbell in squat rack shoulder height (or use a smith machine). Face away from it and reach back and grab it palms up (hands on bottom of bar). Walk yourself outward until you are on your heels and the stretch gets painful, then roll your shoulders downward and hold for 60 seconds.

Triceps
Seated on a flat bench with your back up against the barbell, take a dumbbell in your hand behind your head (like in an overhead dumbbell extension). Sink the dumbbell down into position for the first 10 seconds and then an agonizing 50 seconds slightly leaning back and pushing the dumbbell down with the back of your head.

Back
I'll quote DC directly on this one: "Honestly for about 3 years my training partner and I would hang a 100lb dumbbell from our waist and hung on the widest chinup bar (with wrist straps) to see who could get closest to 3 minutes--I never made it--I think 2 minutes 27 seconds was my record--but my back width is by far my best body part--I pull on a doorknob or stationary equipment with a rounded back now and it’s way too hard too explain here--just try it and get your feel for it."

Biceps
Just like the position for the shoulder stretch, but hold barbell palms down now (hands on top of bar). Now, either sink down with one leg forward/one leg back or better yet squat down and try (I say try because its absolutely excruciating) to kneel. Go down to the stretch that is almost unbearable and then hold that for 45 to 60 seconds. Your own bodyweight is the load. Put the bar at a place on the squat rack in which you can kneel at a severe stretch and then try to sink your ass down to touch your feet. If its too easy, put the bar up to the next rung.

Hamstrings
Leg up on a high barbell holding your toe and trying to force your leg straight with your free hand for a very painful 60 seconds.

Quads
Facing a barbell in a power rack about hip high, grip it and simultaneously sink down and throw your knees under the barbell and do a sissy squat underneath it while going up on your toes. Then, straighten your arms and lean as far back as you can. 60 seconds and if this one doesn't bring tears to your eyes nothing will. Do this one faithfully and see in 4 weeks if your quads don’t look a lot different than they used to.

Calves
This is straight from Dante too: "My weak body part that I couldn’t get up too par until 2 years ago when I finally thought it out and figured out how to make them grow (with only one set twice a week too). I don’t need to stretch calves after because when I do calves I explode on the positive and take 5 seconds to get back to full stretch and then 15 seconds at the very bottom "one one thousand, two one thousand, three one thousand etc" --15 seconds stretching at the bottom thinking and trying to flex my toes toward my shin--it is absolutely unbearable and you will most likely be shaking and wan to give up at about 7 reps (I always go for 12reps with maximum weights)--do this on a hack squat or a leg press--my calves have finally taken off due to this and caught up to the rest of me thank God."

EXTREME STRETCHING SLIDESHOW HERE:

[ame=http://img396.imageshack.us/slideshow/player.php?id=img396/4756/1163465404m2r.smil]ImageShack(TM) slideshow[/ame]

 

[imported_ceo]

When thinking about your gym, look at the list of exercises I posted. Think about the equipment available to you and what you would like to do. Pick 3 exercises for each bodypart. Now for back I want you to notice the difference between back width exercises and back thickness exercises.

Choose 3 exercises for each:

Chest:
Shoulders:
Triceps:
Back Width:
Back Thickness:
Biceps:
Forearms:
Calves:
Hams:
Quads:

Once you've chosen your 3 favorites for each bodypart, I'll set up the routine and you will follow it, keeping track in a logbook and on here, so you (and I) can monitor your progress and make any necessary adjustments.

This would be an example:

CHEST - incline smith: 300 x 7x3x2 [next time you would bump the weight just a little]
SHOULDERS – hammer strength press: 270 x 10x4x1 [bump weight next time]
TRICEPS - skull crushers: 115 x 5x3x1 [in this case, since you didn't hit the minimum 11 reps, keep weight the same next time, and crush it!]
BACK WIDTH – hammer strength pulldowns: 300 x 12x6x3 [here you would bump the weight up more than just 5 or 10 lbs next time, because you blew away the rep range]
BACK THICKNESS (1 heavy set 3-5, then lighter set 8-10) - deadlift: 500x4 ; 400x9

I would also like you to include your warmup sets.

Ideally, your log will look something like this in fashion/format, not necessarily weights or exercises:

1. Chest-Flat bench on Smith: As the warmup weight goes up, reps go down. This way you save strength for the work set, and the weight will probably go up on work sets.
warm up set 1-135x12-15
warm up set 2-185x8-10
warm up set 3-205x6
warm up set 4-225x4
WORK SET- 275x8x4x2=14rp

2. Shoulders- Front Smith Press: since you just did bench press and used your shoulders, you need less warmups here.
warm up set 1-115x8
warm up set 2-135x5
WORK SET- 165x9x4x2=15rp this weight will probably move up since you didn't overdo it on warmups.

3. Tri's- Flat bench on Smith: You just did bench press and shoulder press, so you'll need almost no warmups here...ESPECIALLY since it's another pressing movement.
warm up set 1-135x5-8
WORK SET- 185x7x3x2=12rp again, this weight should go up.

etc....

Like I said in one of the earlier posts, I recommend doing warmups in a pyramid fashion like this so that they aren't too taxing and you save your strength and energy for the work set...and they still do the job of getting your muscles and tendons ready for the work set!

Let me know if you have any questions!

 

[imported_ceo]

The stretching isn't set into stone either. Whatever you can do that you feel working. For back I will also grab a bar (like in smith machine) and usually go one hand at a time, leaning away and feeling the stretch in my lats. I can control that better and I can feel it all the way down to the lower lats. Lower back, you can look up stretches on line. Some gyms have a machine that you sit on (kind of like a bike) and you grab handles and lean forward (I think you can find this on exrx site). You can sit on a chair and lean over and try to grab the back legs of the chair. You can stand on a box and do a light weighted SLDL to feel the stretch in your low back.

Also add in stretches for piriformis and hip flexors. Obviously these would be on your leg workout days. But whatever you can find that you like. Check out youtube and search for those stretches. There's many varieties, so experiment to find what works best for you. Let me know if you need help.

For Quads, I like a different stretch personally. I do a lying supine quad stretch, one leg at a time. I'll post a pic.

try to get to the point where you can lay back with your shoulders flat on the floor without bringing the bent knee up. I do these in a smith machine or a rack and hold on to the sides of the rack to hold myself down deep in the stretch (hope that makes sense). This is of course, if you prefer something different to the "sissy squat" style quad stretch.

ExRx (Exercise Prescription) on the Net is a good resource site for looking up stretches and exercises.

 

[gymrat surfer]

Thanks CEO! This is some great stuff!

I do workout by myself so I won't have a spot. For benching, I do have a squat rack! Can you explain how to use it in more detail where I could use free weights confidently without a spot? (any vids?)

As far as any isolation's go, should I use that for the girl scout recovery weeks?

For warm up sets, how long should I rest in between?

Anyway, for now let me digest this, create a plan of action and then I will create a list of questions which I am sure I will have. Thanks again. This is great stuff!!

 

[gymrat surfer]

So I have chosen my exercises but accidentally grouped them together which I know you were supposed to do. Whoops! Please adjust anything or switch exercises if so!


UpperBody Variations

Workout A1

Bench Press (In Squat Rack)
Military Press
DB Overhead Extension
Pull Downs to front
T-bar rows

Workout B1

Incline Press (in squat rack)
Smith presses to back of head
Close grip bench in smith
hammer strength "pulldown" machines
Deadlifts

Workout C1

Decline Press (in squat rack)
Arnold Dumbbell Press
Dips (in upright position)
Rack Chins To Front
Smith Rows

LowerBody Variations

Workout A2

Barbell Curl
Barbell Wrist Curls
seated calf raises
lying leg curls
squats

Workout B2

Hammer-Strength Preacher Curl
Barbell Reverse Wrist Curls
Seated Machine Calf Press
seating leg curls
leg press

Workout C2

Cable Curl
Cable Wrist Curls
Calves on Leg Press
stiff leg deadlift
Machine Squat

 

[gymrat surfer]

I am a bit confused with how I should set up my warm-up sets and perform them...

1. If My best set on flat bench is 225 for 9 reps, how would you recommend setting up the warm up sets and work-set?

2. If I am struggling on my last rep of a warm up set, should I go till failure or rack it even before that? I am no where near as strong as the examples you gave so wondering if I shouldn't even mess with 225 on a warmup set? (using chest as an example to gauge other warmup sets with the other muscle groups)

3. As far as warm upsets go... for chest,dead-lifts,quads & back should I do 5 warmup sets before the working set?
2 warmup sets before workset on shoulders?
and 1 warm up set before working set on biceps, triceps, calves and forearms?

4. I understand the rest-pause working set dynamics. My question is, what should be my total rep goal for work-sets (on each muscle group) before knowing when to up the weight.

 

[imported_ceo]

OK...is your squat rack a power rack with bars you can adjust for spot? Like this:

[ame=http://www.youtube.com/watch?v=pCOo3RtKu1E]YouTube - How To Bench Press By Yourself Without A Spotter[/ame]

You have some isolation type exercises in here already with the curls and tricep work. Any other isolation stuff isn't needed at this point. Your cruises are for basically de-loading so you can give your CNS a rest. You can use that time to experiment with new exercises you might want to rotate into your routine when you stall out on another exercise too. But, it's not for exhausting yourself. I don't want you to do 3 exercises of 5 sets of 10-15 reps each for some dumb thing like DB concentration curls.

Man, the warmups are pretty individual. I think I over-explained them maybe? Basically your warmup sets are just that...warmups! They're not work up sets. If your bench is 225 x 9, I would ask how you normally warmup, or how you work your way up to that best set. Tell me that and I will tell you how I would change it.

Remember, the examples I gave were just examples. If that's not your weight of course I don't expect you to try to push it! Why would I want you to warmup with 225 when likely, 225 will be your working set? Like I just said, warmups are not meant to be work ups really. If your working set was 225, your sets might go something like this:

95x10, 135x6, 185x4, 205x1-2, 225x8x4x2 (rest-paused)

The number of warmup sets will depend on a lot of things. How heavy you're lifting, if you've already done other exercises that have worked those muscle (like doing shoulders after doing chest - you won't need as much warmup), how you're feeling, etc.

The warmups get your muscles warm (full of blood) at the lower weights. As the weight goes up, it's simply to prepare you for the weight you'll be using for your work set. God, I hope you're getting this! LOL!

Working set rep ranges are typically in the 11-15 rest-paused range. So if you do your warmups, then load 225 on bench, you hit 8-9 reps, rack it, take 15 deep breaths, get back under it and lift again for say, 4-5 reps, rack it, take 15 deep breaths, get back under it and lift again to failure (or just before) for another 1-2 reps likely. There's no set number, there is a range you shoot for. If you do 12x8x4, for 24 total reps, great! Increase the weight next time!

 

[gymrat surfer]

Thanks CEO for your help here. I think infer it now. I definitely messed up some of my workouts as far as the warm up sets go but think I should have them down right next week. Either way below are my results and please feel free to rip me apart! I think I am going to have to lower some of my weight and reps for warmup sets.


Gym Buddy Set Report on Feb 8, 2011

All Workouts and All Exercises
Between Jan 30, 2011 and Feb 8, 2011


1/30/11 *Bench Press in Workout A1
*135 x 12 *
*185 x 9 *
*205 x 6 *
*225 x 6 *
*245 x 12 *8x3x1

1/30/11 *BB Military Press in Workout A1
*95 x 10 *
*135 x 10 *8x2

1/30/11 *DB Overhead Extensions in Workout A1
*60 x 15 *
*80 x 17 *10x5x2

1/30/11 *Pulldowns To Front in Workout A1
*120 x 12 *
*140 x 8 *
*180 x 10 *6x3x1

1/30/11 *T-Bar Rows in Workout A1
*70 x 12 *
*90 x 11 *
*135 x 11 *7x3x1

2/1/11 *Barbell Curls in Workout A2
*65 x 12 *
*75 x 8 *
*95 x 17 *10x5x2

2/1/11 *Wrist Curls in Workout A2
*65 x 27 *15x8x6

2/1/11 *Seated Calf Raise in Workout A2
*45 x 15 *
*70 x 8 *

2/1/11 *Lying Leg Curl in Workout A2
*120 x 12 *
*140 x 18 *11x4x3

2/1/11 *Squat in Workout A2
*135 x 15 *
*225 x 12 *
*245 x 20 *Widowmaker

2/3/11 *Smith Incline Press in Workout B1
*90 x 15 *
*180 x 9 *
*200 x 17 *10x4x3

2/3/11 *Smith Presses (back Head) in Workout B1
*90 x 11 *
*110 x 18 *11x4x3

2/3/11 *Dips in Workout B1
*0 x 0 *Triceps to *sore

2/3/11 *Pulldowns Hammerstrength in Workout B1
*180 x 15 *7x5x3

2/3/11 *Deadlift in Workout B1
*135 x 12 *
*225 x 10 *7x2x1

2/6/11 *Preacher Curls in Workout B2
*45 x 17 *
*90 x 18 *11x4x3

2/6/11 *Reverse Wrist Curls in Workout B2
*40 x 26 *18x4x4

2/6/11 *Seated Machine Calf Press in Workout B2
*140 x 8 *
*140 x 12 *8x4

2/6/11 *Seated Leg Curl in Workout B2
*80 x 14 *
*120 x 8 *
*140 x 20 *12x4x4

2/6/11 *Leg Press in Workout B2
*270 x 14 *
*450 x 14 *
*540 x 19 *11x5x3

2/8/11 *Slight Barbell Incline Press in Workout C1
135 x 15 *
185 x 8 *
225 x 7 *
245 x 7 *6x1

2/8/11 *Arnold DB Press in Workout C1
*30 x 10 *
*50 x 15 *10x3x2

2/8/11 *Close Grip Smith Press in Workout C1
*90 x 10 *
140 x 14 *8x4x2

2/8/11 *Rack Chins Front in Workout C1
*0 x 10 *
*0 x 10 *
*45 x 10 *
*45 x 10 *8x2

2/8/11 *Smith Rows in Workout C1
90 x 10 *
*140 x 8 *
*120 x 18 *10x5x3

 

[imported_ceo]

Thanks CEO for your help here. I think infer it now. I definitely messed up some of my workouts as far as the warm up sets go but think I should have them down right next week. Either way below are my results and please feel free to rip me apart! I think I am going to have to lower some of my weight and reps for warmup sets.


Gym Buddy Set Report on Feb 8, 2011

All Workouts and All Exercises
Between Jan 30, 2011 and Feb 8, 2011


1/30/11 *Bench Press in Workout A1
*135 x 12 *
*185 x 9 *
*205 x 6 * (x4-6)
*225 x 6 * (x2-3)
*245 x 12 *8x3x1

1/30/11 *BB Military Press in Workout A1
*95 x 10 *
*135 x 10 *8x2 where's the last of this rp set?
I would either go lighter on the warmup for that many reps, or (I prefer) less reps at that weight that's closer to the working set weight. I'd do - 95x5-6

1/30/11 *DB Overhead Extensions in Workout A1
*60 x 15 * same here as above on warmup, 4-6 reps
*80 x 17 *10x5x2

1/30/11 *Pulldowns To Front in Workout A1
*120 x 12 *
*140 x 8 *
*180 x 10 *6x3x1 gotta get more reps than this.

1/30/11 *T-Bar Rows in Workout A1
*70 x 12 *
*90 x 11 *do less reps here
*135 x 11 *7x3x1

2/1/11 *Barbell Curls in Workout A2
*65 x 12 *
*75 x 8 *
*95 x 17 *10x5x2

2/1/11 *Wrist Curls in Workout A2
*65 x 27 *15x8x6

2/1/11 *Seated Calf Raise in Workout A2
*45 x 15 *
*70 x 8 *

2/1/11 *Lying Leg Curl in Workout A2
*120 x 12 *
*140 x 18 *11x4x3

2/1/11 *Squat in Workout A2
*135 x 15 *
*225 x 12 *
*245 x 20 *Widowmaker
where's your heavy set here? Should be like 315 x 4-6 or so from the looks of the rest of the sets.

2/3/11 *Smith Incline Press in Workout B1
*90 x 15 *
*180 x 9 *
*200 x 17 *10x4x3

2/3/11 *Smith Presses (back Head) in Workout B1
*90 x 11 *
*110 x 18 *11x4x3

2/3/11 *Dips in Workout B1
*0 x 0 *Triceps to *sore lol, what? gotta do it bro.

2/3/11 *Pulldowns Hammerstrength in Workout B1
*180 x 15 *7x5x3

2/3/11 *Deadlift in Workout B1
*135 x 12 *
*225 x 10 *7x2x1
again, like squats, where's your heavy weight low rep set here?

2/6/11 *Preacher Curls in Workout B2
*45 x 17 *
*90 x 18 *11x4x3

2/6/11 *Reverse Wrist Curls in Workout B2
*40 x 26 *18x4x4

2/6/11 *Seated Machine Calf Press in Workout B2
*140 x 8 *
*140 x 12 *8x4
are you not doing DC style calves?

2/6/11 *Seated Leg Curl in Workout B2
*80 x 14 *
*120 x 8 *
*140 x 20 *12x4x4

2/6/11 *Leg Press in Workout B2
*270 x 14 *
*450 x 14 *
*540 x 19 *11x5x3
these are to be done like squats. A big heavy set for low reps, and a widowmaker. Every quad exercise is done this way.

2/8/11 *Slight Barbell Incline Press in Workout C1
135 x 15 *
185 x 8 *
225 x 7 *
245 x 7 *6x1 where's the rest of the rp set?

2/8/11 *Arnold DB Press in Workout C1
*30 x 10 *
*50 x 15 *10x3x2

2/8/11 *Close Grip Smith Press in Workout C1
*90 x 10 *
140 x 14 *8x4x2

2/8/11 *Rack Chins Front in Workout C1
*0 x 10 *
*0 x 10 *
*45 x 10 *
*45 x 10 *8x2 where's the rest of the set?

2/8/11 *Smith Rows in Workout C1
90 x 10 *
*140 x 8 *
*120 x 18 *10x5x3

I would switch out the wrist curls for bigger exercises like DB hammer curls, DB pinwheel curls, and reverse grip cable curls, or reverse grip preacher curls.

 

[imported_ceo]

also, what is Machine Squats? Is that the V-Squat?

You'll get it man. It takes a bit to get used to this and sometimes a lot of tweaking initially to understand where your body needs to be for these workouts.

 

[imported_ceo]

also, what is Machine Squats? Is that the V-Squat?

You'll get it man. It takes a bit to get used to this and sometimes a lot of tweaking initially to understand where your body needs to be for these workouts.

 

[gymrat surfer]

Yeah. Its the v machine. Any recommendations based on my data?

 

[imported_ceo]

recommendations? on what? I made some suggestions in my post where I quoted your post. My suggestions are in red.

 

[gymrat surfer]

wow! My apologies! You did make suggestions and asked some questions that I nee to answer. What happened was that was the last post of page 7 and when I clicked "last page" I thought your new response was on page 8. Sorry about that. Feel like a moron.

 

[gymrat surfer]

BB Military Press in Workout A1
*95 x 10 *
*135 x 10 *8x2 where's the last of this rp set? It was 0. Wasn't able to do anymore


1/30/11 *Pulldowns To Front in Workout A1
*120 x 12 *
*140 x 8 *
*180 x 10 *6x3x1 gotta get more reps than this.
I did 200 today for 8 reps - 6x2x0


2/1/11 *Squat in Workout A2
*135 x 15 *
*225 x 12 *
*245 x 20 *Widowmaker
where's your heavy set here? Should be like 315 x 4-6 or so from the looks of the rest of the sets.
I thought the widowmaker was supposed to be the last set. So should I go heavier for less reps after the widowmaker or before?


2/3/11 *Dips in Workout B1
*0 x 0 *Triceps to *sore lol, what? gotta do it bro.
I know! I thought I was going to overtrain. I'll just tough it out till girl scout workout week


2/6/11 *Seated Machine Calf Press in Workout B2
*140 x 8 *
*140 x 12 *8x4
are you not doing DC style calves?I am stretching for 12 seconds on each rep plus rest pause cause I felt I was doing to little reps. Should I just do one set only for work-set? Maybe go lighter?


2/8/11 *Slight Barbell Incline Press in Workout C1
135 x 15 *
185 x 8 *
225 x 7 *
245 x 7 *6x1 where's the rest of the rp set?Once again, another 0 for 3rd RP set

 

[gymrat surfer]

Here are my results of the last 2 workouts 'before reading your remarks'. Now that I have a better understanding, i'll adjust the weight/reps accordingly and post again in a week to see if I am on the right track. Thanks again for all your help. Loving the workout!

Gym Buddy Set Report on Feb 13, 2011

All Workouts and All Exercises
Between Feb 10, 2011 and Feb 13, 2011


2/10/11 Cable Curl in Workout C2
60 x 14
80 x 8
120 x 18 11x5x2

2/10/11 Cable Wrist Curl in Workout C2
50 x 47 28x11x8

2/10/11 Calves On Leg Press in Workout C2
90 x 16
180 x 16 12x5x0

2/10/11 Stiff Legged Deadlifts in Workout C2
115 x 12
135 x 12
225 x 14 11x3x0

2/10/11 Machine Squat in Workout C2
160 x 14
180 x 6
200 x 20 Widowmaker

2/13/11 Bench Press in Workout A1
135 x 12
185 x 6
205 x 4
225 x 2
245 x 15 10x3x2

2/13/11 BB Military Press in Workout A1
95 x 10
135 x 16 10x4x2

2/13/11 DB Overhead Extensions in Workout A1
70 x 8
90 x 9 9x0x0

2/13/11 Pulldowns To Front in Workout A1
120 x 12
160 x 6
180 x 3
200 x 8 6x2x0

2/13/11 T-Bar Rows in Workout A1
70 x 10
90 x 6
135 x 11 9x2x0

 

[imported_ceo]

Here are my results of the last 2 workouts 'before reading your remarks'. Now that I have a better understanding, i'll adjust the weight/reps accordingly and post again in a week to see if I am on the right track. Thanks again for all your help. Loving the workout!

Gym Buddy Set Report on Feb 13, 2011

All Workouts and All Exercises
Between Feb 10, 2011 and Feb 13, 2011


2/10/11 Cable Curl in Workout C2
60 x 14
80 x 8
120 x 18 11x5x2

2/10/11 Cable Wrist Curl in Workout C2
50 x 47 28x11x8

2/10/11 Calves On Leg Press in Workout C2
90 x 16
180 x 16 12x5x0
Remember: Calves are done differently - ONE straight set for around 12 reps, sinking deep into the stretch, holding it for 10-15 sec (just count it, but don't be too cheap about it...none of this "ontwthreforiveixseveighnintenelevtwelvthirtfourtfifteen" crap that only last like 4 real seconds).

2/10/11 Stiff Legged Deadlifts in Workout C2
115 x 12
135 x 12
225 x 14 11x3x0 If you're getting 0 on last part or rp set, you need to go lighter. You definitely will NOT be increasing this weight next time.

2/10/11 Machine Squat in Workout C2
160 x 14
180 x 6
200 x 20 Widowmaker
I recommend doing the heavy set before the widowmaker, yes, because after the widowmaker, I'm done! I wouldn't be able to do a heavy set for probably 20 minutes after that. do heavy set, then widow.

2/13/11 Bench Press in Workout A1
135 x 12
185 x 6
205 x 4
225 x 2
245 x 15 10x3x2

2/13/11 BB Military Press in Workout A1
95 x 10
135 x 16 10x4x2

2/13/11 DB Overhead Extensions in Workout A1
70 x 8
90 x 9 9x0x0 no good. don't increase weight until you can finish the set.

2/13/11 Pulldowns To Front in Workout A1
120 x 12
160 x 6
180 x 3
200 x 8 6x2x0 last time you did 180 for 6x3x1, and didn't hit the target rep range. Why did you add 20 pounds to the weight you couldn't do last time??? You should have kept the weight the same and hit the target range.

2/13/11 T-Bar Rows in Workout A1
70 x 10
90 x 6
135 x 11 9x2x0 keep weight same next time and hit the reps.

Comments in red^^^^^^^^^^^^^^^^

 

[gymrat surfer]

Thanks! This is some great feedback, looking forward to some more logging!

 

[gymrat surfer]

Emergency help!

I was doing leg press at 720 and my groin reared so bad that I passed out and took me for ever to get home. I am limping and the hardest part is getting up. I am half way into cycle and don't know what to do.

Do I have to stay out of the gym now? I want to train! How long would I possibly need to be out? Can j just work upper body? Also, do I still run and complete cycle or end it early and go straight to PCT?

I don't know what to do and nothing feels worse then a setback! I don't mind the pain, I just want to train! Appreciate any feedback as I feel lost and don't know what to expect now that I'm injured. Thanks!