RE: axgar's TP-PT Journal
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RE: axgar's TP-PT Journal - 6/4/2004 8:16:12 AM
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axgar
Posts: 191
Joined: 1/5/2004
From: Denver, Colorado
Status: offline
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Phase II
Summary:
•Three Working Sets of each exercise, always.
•Focus is on increasing the weights weekly.
•After a thorough warm-up, try to start with your heaviest weight – i.e. where you will fail in the 6 or 7 rep range. Your second and third sets can then be lightened, if necessary to stay in the rep range with good form.
•Remember the goal is failure so if a weight is too light, still hit failure don’t stop at 9 reps.
•Week 1 - Take all sets to one rep shy of concentric failure.
•Week 2 Take all sets to concentric failure, plus one forced rep (or a negative, or cheat rep if you have no spotter) where possible. If you don’t have a spotter, and can’t do this on certain exercises, pause for 10 seconds after failure, then get 2-4 more reps.
6/03/04 - DAY 1
Chest and Calves
Incline dumbbell bench press - 80lbs x 7; 75lbs x 8; 75lbs x 6
Flat barbell bench press – 225lbs x 6; 205lbs x 6; 185 x 7
Low cable cross-overs – 60lbs x 6; 50lbs x 9; 50lbs x 9
Standing Calf Raises – 3x9 @ 300lbs
Seated Calf Raises – 3x9 @ 90lbs
Additional sets:
Lying Crunches (Floor) – 5x20
Hanging Knee Lifts – 2x20
Notes: Felt very guilty not completing to two eight set workouts but vacation time is here. Week 1 of Phase 2 is nice. I enjoyed the change of pace. I did achieve a slight pump in chest and shoulders. Calves burned but didn’t really pump too much. I forgot to bring measurements for posting but will do this on Monday or Tuesday. Overall it seems my body responded in a great way in Phase 1. My upper arms grew approximately 1/2 inches. Of course some if this is due to tricep growth and using creatine. One thing that I noticed. . . I stopped taking creatine and intake of at least 1 gallon of water for the past 6 days so I should have dropped some water weight. If this is truly significant muscle growth then I am one very happy man!
Side Note: I started 20 minutes of cardio 5 days per week at 5:30AM. We'll see how this works.
< Message edited by axgar -- 6/15/2004 8:12:30 AM >
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RE: axgar's TP-PT Journal - 6/7/2004 7:53:35 AM
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axgar
Posts: 191
Joined: 1/5/2004
From: Denver, Colorado
Status: offline
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6/04/04 - Day 2
Back
•30 to 60 second rest between sets.
•No supersets.
One-arm dumbbell rows – 65lbs x 9; 65lbs x 7; 50lbs x 6
Close-grip pull-downs – 150lbs x 7; 137.5lbs x 9; 125lbs x 11
Pull-ups (Machine assisted) – 80lbs x 8; 100lbs x 9; 100lbs x 8
Dead-lifts – 185lbs x 9; 185lbs x 6; 185lbs x 6
Additional:
Hanging Knee raises – 4 x 25
Notes: This day was very different from previous routines. I had become used to supersets, little rest, and working up to maximum weight. Felt different to jump into possibly my heaviest weight immediately after warm-up. I used the pull-up machine today since the area for pull-ups was in use. Turned out I probably would have struggled to complete three sets of six. Yikes!! I need to work hard in this area. Always knew I should add deadlifts to my back workout and finally started. This exercise feels different and I can tell it requires exception grip strength to move into heavy weights. I am pushing myself slowly with this exercise. Too much risk for a newbie to injure back muscles, but oh the benefits!!!! I can feel soreness throughout my entire body {groan!}. Also should move this exercise into the #1 or 2 slot since I was tired when I began deadlifts. Overall this was an excellent workout.
P.S. [Monday – 6/07/04] Oh the soreness! Lats, lower back, quads, hamstrings, shoulders, and chest are pretty pissed at me this morning. Nothing bad just good pain. . . the kind that causes growth. . . . ahhhh. . . . .more!!!
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RE: axgar's TP-PT Journal - 6/8/2004 8:09:38 AM
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axgar
Posts: 191
Joined: 1/5/2004
From: Denver, Colorado
Status: offline
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6/05/04 - Day 3
Shoulders and Traps – 35 minutes
• 30 – 60 second rest between sets
• No spotter
• Stretched after each set
Seated barbell military press (front) – 130 x 9, 7, 6
Side lateral raises – 30 x 9, 9, 7 (need to increase weight)
Rear lateral raises – 35 x 8, 8, 6 (about right)
Dumbbell shrugs (arms at sides) – 190 x 9, 9, 7 (about right, need to watch form)
Wide-grip upright rows – 90 x 9, 9, 6 (need to increase weight)
Note: Before starting my w/o I did some bends, twists, etc to loosen up. DOMS from previous w/o had my pretty tight. Overall this was a very good quick workout. I started the w/o with a high level of energy and strength which seemed to carryover into from the military to the side/rear lateral raises. After the DB shrugs my grip was my biggest challenge going into the WG upright rows. I substituted DB shrugs since the rack and benches were in use and I didn’t feel like waiting. I notice that after pushing a good series of shrugs my left trap takes time to release the tension. I need to think about hot tub or a masseuse. 
Measurements:
Age: 43
Years Training: <1
...........................Start..............End of Week 4
Body Part ..........Left / Right...........Left / Right
Quads (middle)...23 / 23..............23 1/4 / 23 1/4
Calves.................16 / 16..............16 1/4 / 16 1/4
Forearms......12 1/2 / 12 1/2........12 1/2 / 12 1/2
Arms.............14 1/2 / 14 1/2........14 3/4 / 14 3/4
Shoulders ...............50........................51 1/4
Chest...................41 3/4.......................42
Waist...................39 1/2.....................39 1/2
Weight...................216........................218
Bodyfat(+/- 3%)....14.9%....................15.1%
< Message edited by axgar -- 6/15/2004 8:11:28 AM >
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RE: axgar's TP-PT Journal - 6/9/2004 7:58:17 AM
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axgar
Posts: 191
Joined: 1/5/2004
From: Denver, Colorado
Status: offline
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6/08/04 – Week 1 - Day 4 (W1-D4)
Quads and Hams – 45 minutes
BB Front Squats – 115x9, 135x9 / BB Back Squats – 315x7
Leg Press – 400x9, 495x9, 515x9
Leg Extensions – 260x9, 6, 6
Stiff Leg Dead Lift – 115x9, 135x9, 9
Leg Curls – 150x9, 160x7, 6
Notes:
I am writing this immediately after my workout. . . in a mental fog. Started workout after eating dinner and extra curricular activities. How had good stength but low energy. Tonight was a struggle to focus and mentally prepare for each set. Heavy breathing and sweating was the norm.
I tried front squats for the first time and like them . . . somewhat. 135lbs didn’t seem like enough weight for my quads and I struggled to keep my arms up under the load. Oh well, being stubborn to a fault I will continue to work on mastering the mechanics. 
Accomplished personal highs in Leg press, Leg Extensions, and Leg Curls tonight.
Wobbled from gym to truck and wobbled into my home where I promptly sat unmoving in a big comfy chair for 18 minutes. Felt like puking but I was to exhausted to expend the energy.
Lesson: Don’t eat or engage in extra curricular activities if planning to blast body in gym within 3hrs. 
Personal Confession:
Tonight I discovered that I have a small amount of fear / anxiety doing heavy squats and stiff leg deadlifts. I know this is due to the fact that I injured my lower back in March doing SLDL and re injured in April doing squats. This really frustrates me since BB squat is the one exercise I had the highest level of confidence and success! Gads!!! I know this may slow my leg gains but I plan to focus on the mechanics for the next few leg workouts. Then look out!
< Message edited by axgar -- 6/9/2004 7:59:13 AM >
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RE: axgar's TP-PT Journal - 6/10/2004 8:15:48 AM
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axgar
Posts: 191
Joined: 1/5/2004
From: Denver, Colorado
Status: offline
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6/09/04 – P2/W1/D5
Upper Arms – 40 minutes
Barbell curls – 65x9, 85x6, 65x6
V-bar press-downs – 120x9, 140x9, 160x9
Seated, overhead dumbbell extension (two hands) – 50x9, 60x9, 70x7
Seated dumbbell curls (supinating wrist) – 35x9, 40x8, 7
Cable kickback (no handle, hold below ball) – 35x9, 9, 8
Preacher Curls, Machine – 80x9, 100x5, 80x7
Notes:
Wow!! Arms were ready for blasting. For BB curls I varied the grip from shoulder to wide to narrow. 85lbs is a high for me. Of course this was my first exercise too.
V-Bar press-downs were amazing. After blasting the biceps the triceps were ready for action. I started with my previous w/o weight and found it way to light. I should have kept going until short of failure. Sorry TP! 160lbs is a high for me.
By the time I started O/H DB extensions and seated DB curls I recovered some but the weights needed some extra effort to get to the last two reps.
The cable kickbacks were torture for my pumped triceps! The weight wasn’t high but oh, oh, oh the pain!!! It was a major effort to straighten my arm to contract the tricep, wow!
First time on the preacher curl machine and I like to exercise. On the second set 100lbs was too much and I failed at 6 reps, yikes! During this entire exercise my upper arms were so pumped I couldn’t even flex! I even tried in the mirror (I know, somewhat narcissistic!  ) and couldn’t even see the outline of my bicep or tricep!
Side notes:
Overall I enjoyed a wonderful workout. Last night I slept like the dead and even slept past my alarm this morning!
DOMS in legs is not overwhelming but constant. Actually entire body has minor DOMS.
Appetite is growing. After work I was on the prowl for a healthy snack and settled for a nutrition energy bar w/ 23g protein.
Water intake is between 100oz and 130oz per day.
Wild Observation – Last night my body was flushing water. I maintained my normal food intake (not carb cycling) but woke up tired and hungry. Weighed myself and took a bf reading (caliper). Weight 214lbs! (New low) and two readings for bf (1) 10.5% and (2) 12.1% +/- 3%.
Since I felt hungry I enjoyed a big healthy breakfast:
*Omelet - 5 egg whites & 1 whole egg, 2-sliced mushrooms, 1Tbs non-fat cheese, 1Tbs hot sauce (no sugar or carbs)
*3/4 C Quaker Oats Old Fashion Oatmeal w/ 1 Scoop ON protein powder (23g protein)
*2C coffee w/ 1 tsp non-fat / non-dairy creamer
***Protein – 56g
***Carbs – 26g (3g dietary fiber)
***Fats – 7g (2g saturated)
***Sugars – 6g
***Calories - 387
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RE: axgar's TP-PT Journal - 6/11/2004 7:34:32 AM
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axgar
Posts: 191
Joined: 1/5/2004
From: Denver, Colorado
Status: offline
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6/10/04 - Rest Day
6/11/04 - Rest Day
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RE: axgar's TP-PT Journal - 6/15/2004 8:10:56 AM
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axgar
Posts: 191
Joined: 1/5/2004
From: Denver, Colorado
Status: offline
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6/014/04 – P2/W2/D1
Chest and Calves – 45 minutes
Flat barbell bench press – 225lbs x 6 + 1; 225lbs x 8+1; 185 x 7+1
Superset
Standing Calf Raises – 3x12+1; 9+2; 7+2 @ 400lbs
Seated Calf Raises – 90@1x9+4; 110@1x9+4; 140@6+1
Additional sets:
Lying Crunches (Floor) – 3x25
Individual sets:
Incline dumbbell bench press - 70lbs x 8+1; 70lbs x 7+1; 70lbs x 6+2
Low cable cross-overs – 50lbs x 9+4; 50lbs x 9+4; 60lbs x 6+1
Notes:
A good workout, except for a number of young people impressed with themselves and the girls talking to them. Argh! Go to another place to talk!!!
I started with BB bench press since the last time I struggled with fatigue. Duh! I know better than to save heavy compound exercises for the middle or end of a workout. This one began much better. I was planning on hitting the chest all out – Bam! Bam! Bam!! Unfortunately young men and young girls don’t mix well in the gym. . . not if you want to workout. Decided to superset my calves since I feel they recover quickly and needed the shock. . . I was only partially successful.
While waiting for benches and such I jumped into crunches. Completed my third set of 25 when gym began to clear somewhat. Jumped into incline DB press.
I completed the incline DB press surrounded by yapping teens. Actually it was a good test of my focus. I was able to push myself hard and finished with exhausted delts, pecs, and arms. Whew!
Overall I left with quite a pump. Drove home in 5 minutes and downed some ON pre-loaded creatine and Whey. Ah! a great feeling throughout my body.
6/15/04 - Wow! Slept like I hiked up 5,000 vertical feet all day! Today I feel pretty wiped out.
Ack! Worked late and didn’t get home until rec center was about closed. Felt tremendous amount of guilt but needed the rest. My wife mentioned that I had dark circles under my eyes - Yikes! I guess this is a good indicator of exhaustion? Lol! O plan to hit Day 2 hard this evening. Also plan to add some HIIT cardio for improving fat burning. Going on vacation in July. Swimsuits and beaches require no DUNLAPS!! Of course I have very little compared to last vacation but my goals is the “V†shape.
< Message edited by axgar -- 6/16/2004 7:34:41 AM >
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RE: axgar's TP-PT Journal - 6/17/2004 4:06:10 PM
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axgar
Posts: 191
Joined: 1/5/2004
From: Denver, Colorado
Status: offline
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6/16/04 – P2/W2/D2
Back
Dead-lifts – 205lbs x 6+4; 205lbs x 6+2; 205lbs x 6+2
Chin-ups (bodyweight) – 6+1, 6+1, 3+3
Close-grip pull-downs – 137.5lbs x 8; 125.5lbs x 7; 112.5lbs x 7
One-arm dumbbell rows – 65lbs x 9+4; 65lbs x 9+4; 65lbs x 9+2
Notes:
Ack! My chest is still sore from the last workout so working back did help loosen up the entire body. Learned from my last workout and started deadlifts first. I will say this exercise is a great overall body workout! I highly recommend it to everyone. Of course the other exercises suffered somewhat but I finished exhausted.
On deadlifts, I know I can add more weight but I will take this s-l-o-w. For my size and weight this is puny . . . for examples you should checkout both Jodi and Novo. . . but I am enjoying the experience. I have looked at video clips and read about DL technique but I’ve seen only 1-2 others even attempt this exercise. So for now, easy does it!
I left the Pull-up machine in favor of good old fashion gut wrenching, mind sapping Chins. I love the challenge but jeez only six?? Of course these are six strict all-the-way-up and all-the-way-down chin ups with legs straight and no swaying. Still this exercise instills humility.
For CG pull-downs, I lowered the weight because I felt that I no longer “felt†the target muscle. There’s an old saying that goes . . . “Show me a man with large biceps and I’ll show you a man with an underdeveloped back†. . . or something like that. Either way I need to increase the intensity for the back muscles.
Diet – I have worked hard at increasing muscle mass with decent results. As I learn about my body I find that I can push harder and accomplish more than I previously felt was possible. I am happy that my bf has not increased but now I need to begin losing the remaining bf around the waist. I plan to measure again this weekend and use the caliper measurements as my reduction baseline. Overall I eat pretty clean for not entering any competitions but I want to hit my personal goal of 9% bf for the summer.
Feedback on overall program – I want to thank TP for the opportunity to work the program. I have learned so much about myself and how my body responds and this is a wonderful experience. I also must thank Tim Wescott for the time he takes to respond to newbie questions without sarcasm yet with plenty of empathy for those wanting to understand and apply themselves. I plan to use this and variations throughout the following year in preparation for my goal of competing on 2005. I have a long way to go but the journey is where the fun really happens.
Those wanting to try the program take note this is very demanding. For bodybuilders that are not committed or lack experience,. . . your in for a surprise! This program will demand more time than you may expect but the rewards are worth it, IMHO. Some may only think 45 to 90 minutes? No problem! Uh huh, right! I’ll let you find out for yourself. Expect your CNS and muscles to begin demanding recovery time around week 6 to 8!!
Serious and advanced bodybuilders will take this on and enjoy.
< Message edited by axgar -- 6/17/2004 4:16:30 PM >
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RE: axgar's TP-PT Journal - 6/17/2004 7:22:33 PM
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Twin Peak
Posts: 1515
Joined: 5/9/2003
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Glad you are enjoying it.
And who is Tim Wescott?
< Message edited by Twin Peak -- 6/17/2004 7:23:46 PM >
_____________________________
http://www.designersupps.com
Email: steve @ designersupps.com
Peak Physiques™
INTELLIGENT DESIGN IS COMING, register now at
http://www.intelligentdesignmag.com
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RE: axgar's TP-PT Journal - 6/18/2004 8:52:16 AM
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axgar
Posts: 191
Joined: 1/5/2004
From: Denver, Colorado
Status: offline
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Hi TP,
I met Tim on this forum and followed the signature link to his own forum Weights On The Web.(http://www.geocities.com/timbuktuweights/). Tim is helpful and an active Masters Class BB competitor.
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RE: axgar's TP-PT Journal - 6/21/2004 10:12:43 AM
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axgar
Posts: 191
Joined: 1/5/2004
From: Denver, Colorado
Status: offline
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Multi-day post. . . .
6/17/04 – P2/W2/D3
Shoulders and Traps – 40 minutes
Seated DB Military press – 60x9, 8, 6+3
Side lateral raises – 22.5 x 9, 9, 7+2
Cross Cable Rear Delt Pulls – 40x9, 6, 30x8+2
Wide-grip upright rows – 90 x 9, 110x6, 90x8+2
Dumbbell shrugs (arms at sides) – 100x9, 9, 90x7
Notes:
Today was a quick and intense workout. Not as intense as some but worth it. The seated DB press was good and the heaviest I have pushed so far. Did shake too bad and was able to control the weight better than before.
The “Cross Cable Rear Delt Pulls†are different than exercises I have used previously. I felt the rear laterals were not effective for me. Either it’s the lower weight or my not grasping the mechanics of the exercise. I read about this exercise in an Ironman mag and decided to try it out. Honestly this is a good exercise, especially when your strongly contract your delts/upper back. I could feel the intense squeeze throughout my rear delts and traps. By the end of three intense sets I was unable to complete one more rep!
I perform the WG upright rows with an explosive upward movement and contract my upper back/traps as much as possible. Quite exhausting.
6/18/04 – P2W2D4)
Quads and Hams – 45 minutes
BB Back Squats – 295x9, 9, 6+1
Leg Press – 515x9, 7, 6+2
Leg Extensions – 240x9, 9, 7
Stiff Leg Dead Lift – 135x9, 9, 6+1
Leg Curls – 150x7, 6, 140x6+1
Notes:
This workout always leaves my drained. I am still working up to higher weights on squats. . . building confidence in my form. I probably will not go much higher than 325lbs to 365lbs since I am older and the joints/tendons really dislike the strain. I compensate for this limitation with leg presses, extentions, and SLDLs. If I apply intensity to this w/o as planned (and I do!) I almost dread this workout since my entire body is required to perform all these compound exercises.
6/19/04 – P2/W1/D5
Upper Arms – 40 minutes
Barbell curls – 85x6, 65x7, 6+1
Seated dumbbell curls (supinating wrist) – 40x8, 7, 6
Preacher Curls, Machine – 80x9, 7, 70x6
Seated, overhead dumbbell extension (two hands) – 70x6, 6, 60x8+1
V-bar press-downs – 160x9, 6, 140x7+2
Cable kickback (no handle, hold below ball) – 35x9, 9, 8
Notes:
This workout is an arm killer. I left with a pump that threatened to leave me unable to flex! I enjoyed this workout since us guys try hard to have killer “guns†lol. I really am working to increase the BB curls but will come slowly. I mixed up the routine somewhat to hit biceps first then triceps last. Good thing I finished all bicep exercise since I doubt I could pull a gallon of water off a table if I was dying of thirst!
The cable kickbacks are still tricep killers!!! I wince every single time I kick back with this exercise since I get such a tremendous contraction – yeeoow!
6/20/04 – Rest. Father’s Day and my Mothers birthday! This would be a rest day no matter what happened. Must honor our parents whenever possible!
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RE: axgar's TP-PT Journal - 6/23/2004 9:07:12 AM
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axgar
Posts: 191
Joined: 1/5/2004
From: Denver, Colorado
Status: offline
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6/22/04
Measurements:
Age: 43
Years Training: <1
...........................Start..............End of Week 4..............End of Week 6
Body Part ..........Left / Right...........Left / Right...................Left / Right
Quads (middle)...23 / 23..............23 1/4 / 23 1/4.............23 1/4 / 23 1/4
Calves.................16 / 16..............16 1/4 / 16 1/4................16 / 16
Forearms......12 1/2 / 12 1/2........12 1/2 / 12 1/2..............12 1/2 / 12 1/2
Arms.............14 1/2 / 14 1/2........14 3/4 / 14 3/4.................15 / 15
Shoulders ...............50........................51 1/4.......................51 1/4
Chest...................41 3/4.......................42..........................42 1/2
Waist...................39 1/2.....................39 1/2.........................39
Weight...................216........................218............................216
Bodyfat(within 4%)..14.9%....................15.1%........................10.5%
< Message edited by axgar -- 6/23/2004 9:12:57 AM >
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RE: axgar's TP-PT Journal - 6/25/2004 10:33:01 AM
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axgar
Posts: 191
Joined: 1/5/2004
From: Denver, Colorado
Status: offline
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6/24/04 – P2/W3/D1
Chest and Calves – 40 minutes
Flat barbell bench press – 225lbs x 9; 245lbs x 7; 225 x 4+2
Incline dumbbell bench press - 65lbs x 9; 60lbs x 8; 55lbs x 6+3
Low cable cross-overs – 30lbs x 12; 40lbs x 10; 50lbs x 8+2
Superset
Standing Calf Raises – 3x12+1; 9+2; 7+2 @ 400lbs
Seated Calf Raises – 140@1x7; 140@1x6; 120@6+2
Notes:
Excellent workout! I felt strong and ready to hit the iron. Since I didn’t have a spotter I used the smith machine for my flat bench. This accounts for the higher bench weight on set #2.
I have noticed that my body now reacts very quickly when I workout. I receive a tight pump in no time at all and enjoy a tightness I didn’t have with previous routines (Pre – TP-PT). The chest and front delts were quite warm and pumped as tight as a drum by the time I finished – wonderful!
Ahhh!! Slept like a baby last night and feel refreshed. Can’t wait until tonights workout. I have noticed that my weight is pretty constant but my BF percentage is slowly dropping. Recomping is not too bad if you give it time. Definitely not as painful as cutting over 12 weeks. . . of course my time will come too.
Concerning calves – six sets do not seem enough and the muscles recover quickly after the workout. When I restart TP-PT in the fall I will probably do some big volume hits on my calves.
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RE: axgar's TP-PT Journal - 7/1/2004 9:12:00 AM
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axgar
Posts: 191
Joined: 1/5/2004
From: Denver, Colorado
Status: offline
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6/25/04 - P2/W3/D2
Back – 45 minutes
Pull-ups (Body weight) – x7; x4+2; x2+2+2
Dead-lifts – 255lbs x 7; 245 x 6; 225 x 6 + 2
Close-grip pull-downs – 137.5lbs x 9; 125lbs x 10; 125lbs x 7+3
One-arm dumbbell rows – 95lbs x 9; 95lbs x 7; 90lbs x 8
Notes: Now that I feel I understand deadlifts and I can feel my body throughout the exercise, I am now focused on becoming better with pull-ups and chin-ups. This is where the men are separated from the pretenders! IMHO - Squats, deadlifts, good mornings, cleans, calves, abs, and pull-ups/chin-ups are the most avoided exercises in the gym. I rarely see anyone attempt these demanding exercises but so far those that do are huge! Ok, I plan to work all of these into my routine!
The workout was good. I started pull-ups first since deadlifts leave me drained. I purchased wraps to help with my grip but I use it only after I feel there’s a chance of dropping the weight – ouch. Although nothing as dramatic as Novo creating a scene when she dropped her weights! ïŠ
6/26/04 – P2W3D3
Shoulders and Traps – 35 minutes
Seated barbell military press (front) – 130 x 9, 7, 6
Side lateral raises – 30 x 9, 9, 7 (need to increase weight)
Rear lateral raises – 35 x 8, 8, 6 (about right)
Dumbbell shrugs (arms at sides) – 190 x 9, 9, 7 (about right, need to watch form)
Wide-grip upright rows – 90 x 9, 9, 6 (need to increase weight)
Note: I look forward to shoulders workouts! Not blessed with a set of naturally straight broad shoulders I need to beef this are up. Actually I look forward to the workout . . . . until I actually start! Then once the fire in my delts are stoked to a blazing furnace level I grimace and think *pain is pleasure, pain is pleasure*!! Yeah right!
6/27/04 – P2W3D4
Quads and Hams – 45 minutes
BB Back Squats – 225x12, 225x12, 225x10
Leg Press – 515x12, 515x9, 495x8
Leg Extensions – 170x12, 12, 12
Stiff Leg Dead Lift – 135x7, 135x6, 135x6
Leg Curls – 160x9, 150x9, 140x7
Notes: WOW! WOW!! What a leg workout! I felt good about the current routine but I didn’t feel as though it was really hitting as many fibers as possible. I lowered the weight and modified the way I performed the reps and I increased total reps per set. I love it!! Sorry TP, I hope this doesn’t impact your numbers.
Here’s the change in detail:
- Decreased weight for exercise
- Increased reps to 12 each set
- Slowed the rep down
- Squeezed the target muscle hard during full contraction
I resolved some of my joint pain during squats by doing a total of four warm-up sets at 145lbs and 12 reps. Then I bumped the weight to 225lbs and focused on 12 reps each. I can honestly say three sets of 12 reps after four warm-up sets is quite enough and no joint discomfort!
Last leg workout I maxed the leg extension machine and began to add plates too. This is ridiculous so I decided to apply the changes above and once again began to walk funny. Nothing like slow reps with very hard contraction of the target muscle to make you think twice about why you think this is good for you! lol
(in reply to axgar)
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RE: axgar's TP-PT Journal - 7/2/2004 9:27:43 AM
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axgar
Posts: 191
Joined: 1/5/2004
From: Denver, Colorado
Status: offline
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7/01/04 - P2W3D5
Upper Arms – 40 minutes
Barbell curls – 85x6, 65x7, 6+1
Seated dumbbell curls (supinating wrist) – 30x9, 9, 7+2
Preacher Curls, Machine – 50x9, 7, 40x7+2
V-bar press-downs – 160x9, 9, 9+4
Cable kickback (no handle, hold below ball) – 35x9, 9, 8+4
Seated, overhead dumbbell extension (two hands) – 65x9, 9, 8+1
Notes:
I decided to continue with previous success and slow down my rep speed and really contract the target muscle(s) as hard as possible. The results were painful and produced an outrageous pump!!!!!
Starting with BB curls I would ensure the muscle never lost tension and hold a full contraction for 1-2 seconds. Needless to say I was unable to use previously recorded amount of weights >>> I know experienced weight trainers probably remark *DUH!* but this is a learning experience for yours truly.
By the time I finished biceps sets with the preacher curl machine I was unable to contract the bicep beyond a certain point. . . . meaning the muscle was so pumped I could no longer flex!!
Jumping to V-bar press-downs. . . I felt quite strong starting and decided to push my elbows out a little. I wanted to feel if this technique would hit the tricep differently. It seemed to hit the inner head somewhat but I will wait for actual results before I decide.
The cable kickbacks are painful!! Each time I would pull the cable back and contract the tricep I would grunt as my tricep sent a shock of discomfort through my body, Ouch! **Note to self. . . pain is pleasure, pain is pleasure!**
Overall a great way to finish week three of phase 2! Arms pumped so tight I felt as though I immediately added two inches (I wish!!).
(in reply to axgar)
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RE: axgar's TP-PT Journal - 7/9/2004 9:53:07 AM
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axgar
Posts: 191
Joined: 1/5/2004
From: Denver, Colorado
Status: offline
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7/05/04 – P2/W4/D1
Week 4 - Take all sets to concentric failure; then perform 1/2 or 1/3 reps with the same weight -- get about 8-10; as soon as you finish the 1/2s, drop the weight by 50% and get another 8-10 full repetitions. Again, this is a single working set. (6/09/04 NOTE: Do this on first two of three total sets only. Go to concentric failure on third set using full repetitions.)
Quads and Hams – 45 minutes
Superset
Leg Extensions – 170x10, 170x10 + 170x10+80x8
Leg Curls – 150x9, 150x10, 150x8+70x8
Individual Sets
BB Back Squats – 225x12, 225x12, 225x10+115x8
Leg Press – 400x12, 400x9, 400x8+200x8
Stiff Leg Dead Lift – 135x8, 115x8, 115x8+65x8
Notes:
Damn! No one warned me about this type of intensity! DOMS?? Legs are still sore four days later! I KNOW for certain this was a workout!!!! I screwed-up the intensity gig and now that I know I’m kind of happy about it. I’m experiencing soreness and exhaustion that makes me wonder about trying this on two sets? Madness. . . I’ll probably try it on my arms and shoulders.
7/06/04 - P2/W4/D2
Chest and Calves – 40 minutes
Incline dumbbell bench press – 70lbsx10; 70lbsx8; 60lbsx8+35x8
Low cable cross-overs – 50lbsx10; 50lbsx10; 50lbsx8+25x9
Flat barbell bench press – 185lbsx10; 185lbsx8; 155lbsx8+90x8
Superset
Standing Calf Raises – 135lbsx12, 135x10, 135x8+65x8
Seated Calf Raises – 70x12; 70x12; 70x10+35x8
Notes:
Mama mia, Aye chihuahua, and Oye vay – another killer workout! Most exercises were within an acceptable weight range. I dropped the BB bench press weight since the Smith machine was tied up and I didn’t have a partner or spotter. Didn’t really matter since I was tied from Incline DB and cable cross-overs and I wouldn’t be able to push 225lbs 8-10 reps. Normally I start with BB bench but the gym was crowded and this was the order I could accomplish without waiting.
(in reply to axgar)
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RE: axgar's TP-PT Journal - 7/9/2004 12:57:55 PM
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axgar
Posts: 191
Joined: 1/5/2004
From: Denver, Colorado
Status: offline
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7/09/04
On vacation (7/10 to 7/19) until I develop a deep copper tan and an aversion to tequila!
Hasta La Vista Amigos!
(in reply to axgar)
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RE: axgar's TP-PT Journal - 7/9/2004 6:31:45 PM
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WDNinABQ
Posts: 752
Joined: 8/10/2003
Status: offline
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quote:
ORIGINAL: axgar
On vacation (7/10 to 7/19) until I develop a deep copper tan and an aversion to tequila!
Hey! I don't remember that being part of Phase 3!
Have a good vacation man...
_____________________________
-30-
In six months, what will your t-shirt say?
My training journal: Sweating with the toadies
My scattered thoughts: The Bramble
(in reply to axgar)
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