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Post by John A. Casler on Sept 28, 2007 10:57:51 GMT -8
Set 1: EZ-bar curl (30) LT: 27.5kg x 28 / TT: 27.5kg x 35 Set 2: EZ-bar close grip benchpress (30) LT: 37.5kg x 30 / TT: 42.5kg x 30 Set 3: EZ-bar curl (15) LT: 37.5kg x 12 / TT: 37.5kg x 15 Set 4: EZ-bar close grip benchpress (15) LT: 47.5kg x 15 / TT: 52.5kg x 18 Set 5: EZ-bar curl (10) LT: 47.5kg x 5 / TT: 47.5kg x 7 Set 6: EZ-bar close grip benchpress (10) LT: 57.5kg x 12 / TT: 62.5kg x 9 Nautilus super forarm - Reverse wrist curl LT: 30pounds x 22 / TT: 40pounds x 17 - Wrist curl LT: 100pounds x 25 / TT: 110pounds x 20 - Supination LT: 100pounds x 20 / TT: 110pounds x 20 - Pronation LT: 100pounds x 30 / TT: 110pounds x 30 - Grip LT: 200pounds x 14 / TT: 200pounds x 20 * Another unbelievable workout. The 2 first sets of each exercise went so much easier this time, the last set of each exercise is very heavy for me. * I have a fear before every workout that I will not get PR's, but I surprise myself with each and every time. We will see how it goes in the next sessions.... Usually I rest 2 days after the arm workout, but because of job obligations I will have to workout on sunday after 1 days rest. We will see how it goes. Be sure an make your progress slowly, to allow the body to recover, and condition for the intensity level of this training. If you keep it steady, the progress continues for some time. Don't forget to rest enough between sets to allow you to make the PR on the next set. Also know "EXACTLY" what the goal of the set is, before you attack it.
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Post by restpause on Sept 30, 2007 20:52:08 GMT -8
Set 1: Smith incline press (30) LT: 50kg x 28 / TT: 50kg x 30
Set 2: Pulldown w/ undergrip (30) LT: 125kg x 26 / TT: 125kg x 30
Set 3: Smith incline press (15) LT: 60kg x 14 / TT: 60kg x 14
Set 4: Pulldown w/ undergrip (15) LT: 139kg x 14 / TT: 139kg 15
Set 5: Smith incline press (10) LT: 70kg x 5 / TT: 70kg x 6
Set 6: Pulldown w/ undergrip (10) LT: 159kg x 7 / TT: 159kg x 10
Nautilus abdominal (JReps) (c) LT: 140pounds x 15 / TT: 150pounds x 15 (m) LT: 130pounds x 15 / TT: 140pounds x 15 (s) LT: 120pounds x 15 / TT: 130pounds x 15
- I trained my arms-workout on friday and this workout on sunday! I usually do this workout on mondays after 2 days of rest. I had a little pain in my right shoulder and felt some soreness in my torso. But I increased my reps here and there:)
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Post by John A. Casler on Oct 1, 2007 16:44:23 GMT -8
Set 1: Smith incline press (30) LT: 50kg x 28 / TT: 50kg x 30 Set 2: Pulldown w/ undergrip (30) LT: 125kg x 26 / TT: 125kg x 30 Set 3: Smith incline press (15) LT: 60kg x 14 / TT: 60kg x 14 Set 4: Pulldown w/ undergrip (15) LT: 139kg x 14 / TT: 139kg 15 Set 5: Smith incline press (10) LT: 70kg x 5 / TT: 70kg x 6 Set 6: Pulldown w/ undergrip (10) LT: 159kg x 7 / TT: 159kg x 10 Nautilus abdominal (JReps) (c) LT: 140pounds x 15 / TT: 150pounds x 15 (m) LT: 130pounds x 15 / TT: 140pounds x 15 (s) LT: 120pounds x 15 / TT: 130pounds x 15 - I trained my arms-workout on friday and this workout on sunday! I usually do this workout on mondays after 2 days of rest. I had a little pain in my right shoulder and felt some soreness in my torso. But I increased my reps here and there:) Good numbers, 1) Rest is very important in higher intensity programs due to higher stimulus and protein synthesis 2) Be "VERY" aware of that shoulder pain. Smith Machines are notorious for stressing shoulders, if you don't have the body postitioned carefully. Get comfortable with "pushing the envelope" on each set.
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Post by restpause on Oct 2, 2007 11:40:21 GMT -8
Todays workout:
Set 1: Reverse loaded squats (30) LT: 245pounds x 30 / TT: 245pounds x 30
Set 2: Smith squat (30) LT: 70kg x 30 / TT: 80kg x 30
Set 3: Reverse loaded squats (30) LT: 245pounds x 25 / TT: 245pounds x 27
Set 4: Smith squat (15) LT: 90kg x 15/ TT: 100kg x 15
Set 5: Reverse loaded squats (30) LT: 245pounds x 16 / TT: 245pounds x 23
Set 6: Smith squat (10) LT: 110kg x 12 / TT: 120kg x 12
Smith squat (stretch/start position) 50kg x 15
Nautilus toepress (5 sets) LT: 360pounds x 15 / TT: 360 pounds x 15 LT: 360pounds x 12 / TT: 360 pounds x 12 LT: 360pounds x 10 / TT: 360 pounds x 10 LT: 360pounds x 8 / TT: 360 pounds x 10 LT: 360pounds x 7 / TT: 360 pounds x 10
Nautilus lower back (JReps)
(s) LT: 200pounds x 15 / TT: 220pounds x 12 (m) LT: 180pounds x 15 / TT: 200pounds x 12 (c) LT: 160pounds x 15 / TT: 180pounds x 12
* Great workout AGAIN!
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Post by restpause on Oct 4, 2007 11:08:11 GMT -8
Todays workout: Set 1: EZ-bar curl (30) LT: 27.5kg x 35 / TT: 32.5kg x 30 Set 2: EZ-bar close grip benchpress (30) LT: 42.5kg x 30 / TT: 47.5kg x 30 Set 3: EZ-bar curl (15) LT: 37.5kg x 15 / TT: 40kg x 15 Set 4: EZ-bar close grip benchpress (15) LT: 52.5kg x 18 / TT: 57.5kg x 15 Set 5: EZ-bar curl (10) LT: 47.5kg x 7 / TT: 47.5kg x 7 Set 6: EZ-bar close grip benchpress (10) LT: 62.5kg x 9 / TT: 62.5kg x 12 Nautilus super forarm - Reverse wrist curl LT: 40pounds x 17 / TT: 40pounds x 18 - Wrist curl LT: 110pounds x 25 / TT: 120pounds x 23 - Pronation LT: 110pounds x 30 / TT: 130pounds x 30 - Supination LT: 110pounds x 20 / TT: 120pounds x 27 - Grip LT: 200pounds x 20 / TT: 200pounds x 25 * Great workout AGAIN!!
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Post by John A. Casler on Oct 4, 2007 19:49:40 GMT -8
Rest Pause,
Looks like you're doing nicely.
Nice small PR's so your body has time to grow and be ready for the next WO.
KEEP IT UP!!!
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Post by restpause on Oct 4, 2007 21:29:35 GMT -8
Rest Pause, Looks like you're doing nicely. Nice small PR's so your body has time to grow and be ready for the next WO. KEEP IT UP!!! Its all done in a negative caloriebalance also: That is what freaks me out, because I get leaner every day and my weight stays around 220pounds. I think my pre and after-workout supplementation is important for the progress. My IF (Intermittent Fasting)-protocol lets me undereat and overeat, focusing on eating the bulk of my calories after my workout. Thanx for the kind words and advice:)
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Post by John A. Casler on Oct 4, 2007 22:29:54 GMT -8
That makes your progress even that much more impressive.
I have recently been impressed with the new Ester Creatine Supplements and have also been experimenting with rather high doses of creatine like maybe 15g a day or more.
I have also been using a Nitric Oxide Supplement which seems to work well if taken around 20 min before training.
And I trust that you have a Protein and Carb drink within 30 min after training? I also shove about 5-10 grams of creatine in that one (may as well shove all I can into the muscle cell when it has the door open ;D
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Post by restpause on Oct 5, 2007 0:17:59 GMT -8
Try this, works like magic:
30-45 minutes before the workout: - 1 serv. Gakic - 1.5g Kre-Alkalyn - 4 caps "mineralblend" - 2-3g Beta-Alanine - 3 caps Ergolean Amp
Right before workout: - 20g Vitargo - 10g EAA - 6g L-Leucin
Right after workout: - 50g Vitargo - 10g EAA - 1.5g Kre-Alkalyn
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Post by restpause on Oct 8, 2007 11:48:20 GMT -8
Set 1: Smith incline press (30) LT: 50kg x 30 / TT: 55kg x 24
Set 2: Pulldown w/ undergrip (30) LT: 125kg x 30 / TT: 132kg x 27
Set 3: Smith incline press (15) LT: 60kg x 14 / TT: 62.5kg x 13
Set 4: Pulldown w/ undergrip (15) LT: 139kg x 15 / TT: 149kg 13
Set 5: Smith incline press (10) LT: 70kg x 6 / TT: 70kg x 6
Set 6: Pulldown w/ undergrip (10) LT: 159kg x 10 / TT: 159kg x 10
Nautilus abdominal (JReps) (c) LT: 150pounds x 15 / TT: 160pounds x 12 (m) LT: 140pounds x 15 / TT: 160pounds x 12 (s) LT: 130pounds x 15 / TT: 160pounds x 12
* An ok workout. I have rested saturday and sunday (no cardio), and I have been low in my calories.
* I don't gain mnay reps in my last set for both exercises. I did a fiber-test some years ago that "concluded" that I have fast twitch fibres in my chest and slow twitch in my triceps. I can do pretty heavy weights in isolation exercises for chest for low reps, and do many reps with a "light" weight on isolation exercises for triceps. I can't do "light" weights for many reps on isolation exercises for chest, and can't do "heavy" weights for triceps for few reps. Hope you understand what I mean!
* Another reason for my "weak" chest in compound movements are that I am very tight in my chest and maybe need to stretch more?
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Post by restpause on Oct 10, 2007 7:39:33 GMT -8
Todays workout:
Set 1: Reverse loaded squats (30) LT: 245pounds x 30 / TT: 245pounds x 30
Set 2: Smith squat (30) LT: 80kg x 30 / TT: 90kg x 30
Set 3: Reverse loaded squats (30) LT: 245pounds x 27 / TT: 245pounds x 30
Set 4: Smith squat (15) LT: 100kg x 15/ TT: 110kg x 15
Set 5: Reverse loaded squats (30) LT: 245pounds x 23 / TT: 245pounds x 30
Set 6: Smith squat (10) LT: 120kg x 12 / TT: 130kg x 7
Smith squat (stretch/start position) LT: 50kg x 15 / TT: 50kg x 18
Nautilus toepress (5 sets) LT: 360pounds x 15 / TT: 380 pounds x 15 LT: 360pounds x 12 / TT: 380 pounds x 10 LT: 360pounds x 10 / TT: 380 pounds x 8 LT: 360pounds x 10 / TT: 380 pounds x 7 LT: 360pounds x 10 / TT: 380 pounds x 6
Nautilus lower back (JReps)
(s) LT: 220pounds x 12 / TT: 230pounds x 15 (m) LT: 200pounds x 12 / TT: 210pounds x 10 (c) LT: 1800pounds x 12 / TT: 190pounds x 8
* Good workout today! Had a little accidente while racking the weight on the first set of squats, I thought I had racked it, but I didn't. BOOOM and I didn't know that I was that flexible, and I didn't hurt myself!
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Post by John A. Casler on Oct 11, 2007 8:30:50 GMT -8
Looks like a good selection. I recently added Leukik and the Ester Ethyl Creatine I have generally taken my normal creatine with soda to create a similar Akaline environment in the stomach. Try this, works like magic: 30-45 minutes before the workout: - 1 serv. Gakic - 1.5g Kre-Alkalyn - 4 caps "mineralblend" - 2-3g Beta-Alanine - 3 caps Ergolean Amp Right before workout: - 20g Vitargo - 10g EAA - 6g L-Leucin Right after workout: - 50g Vitargo - 10g EAA - 1.5g Kre-Alkalyn
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Post by John A. Casler on Oct 11, 2007 8:37:22 GMT -8
* I don't gain mnay reps in my last set for both exercises. I did a fiber-test some years ago that "concluded" that I have fast twitch fibres in my chest and slow twitch in my triceps. I can do pretty heavy weights in isolation exercises for chest for low reps, and do many reps with a "light" weight on isolation exercises for triceps. I can't do "light" weights for many reps on isolation exercises for chest, and can't do "heavy" weights for triceps for few reps. Hope you understand what I mean! * Another reason for my "weak" chest in compound movements are that I am very tight in my chest and maybe need to stretch more? Don't worry about the last sets, they (at some point) begin to need more progress from the lower sets to be pushed higher. That is, you may increase 4-5 reps in the first set to increase 1 rep in the upper weight sets. Also make sure and "rest" enough. As you get stronger, and use more weight for more reps, the "rest" periods will have to increase, or else the progress will slow, or stop. This is a slow methodical process, and all the blocks need to be in place for it to continue. Your case is a bit unusual in the first place, since it is VERY DIFFICULT to lose fat and gain muscle at the same time. The body, as good as it is, doesn't allocate resources that well for this to easily happen. It likes to have extra calories to burn, so that it "spares" the protien for muscle building.
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Post by restpause on Oct 12, 2007 11:19:00 GMT -8
Todays workout:
Set 1: EZ-bar curl (30) LT: 32.5kg x 30 / TT: 35kg x 25
Set 2: EZ-bar close grip benchpress (30) LT: 47.5kg x 30 / TT: 50kg x 25
Set 3: EZ-bar curl (15) LT: 40kg x 15 / TT: 42.5kg x 12
Set 4: EZ-bar close grip benchpress (15) LT: 57.5kg x 15 / TT: 60kg x 15
Set 5: EZ-bar curl (10) LT: 47.5kg x 7 / TT: 47.5kg x 8
Set 6: EZ-bar close grip benchpress (10) LT: 62.5kg x 12 / TT: 67.5kg x 9
Nautilus super forarm - Reverse wrist curl LT: 40pounds x 18 / TT: 40pounds x 20 - Wrist curl LT: 120pounds x 23 / TT: 130pounds x 16 - Pronation LT: 130pounds x 30 / TT: 140pounds x 30 - Supination LT: 120pounds x 27 / TT: 130pounds x 15 - Grip LT: 200pounds x 25 / TT: 200pounds x 30
* I have had flu-like symptoms for 3-4 days, maybe its just a cold. I have upped my calories and been taking it easy. The last two days I have been working the nightshift, I slept only 4 hours today after coming home from work. So I didn't feel the "devil inside" before or under the workout, but nonetheless its was a good workout AGAIN:)
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Post by John A. Casler on Oct 12, 2007 13:01:46 GMT -8
Wow, after all that explanation I thought you would have lost some ground. . . instead you continued to improve.
Just enjoy the fact that 6 months from now, you will still be making it, as long as you keep it nice and steady, like you have.
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