RE: To hell and back in 6 weeks (Lynx's log)
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RE: To hell and back in 6 weeks (Lynx's log) - 8/14/2006 9:51:51 PM
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Lynx100
Posts: 1006
Joined: 2/24/2005
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Day 10: Deltoids, Traps
Superset 1 Seated DB press +DB lat raises
Set 1: 22.5kg x 10 + 5kg x 10
Set 2: 20kg x 8 + 4kg x 9
Set 3: 20kg x 6 + 3kg x 9
Superset 2
Seated Machine shoulder press + Rear delt flyes
Warmup - 4.0 x 10 + 2.0 x 10
Set 1: 5.0 x 9 + 3.0 x 10
Set 2: 4.2 x 8 + 3.0 x 8
Set 3: 4.0 x 6 + 3.0 x 7
Superset 3
Cable upright rows + Machine lateral delt raises
Set 1: 9.0 x 8 + 2.2 x 10
Set 2: 8.0 x 8 + 2.2 x 8
Set 3: 7.0 x 10 + 2.1 x 7
Smith machine Military Press
Set 1: 40kg x 7
Set 2: 42.5 x 6
Set 3: 42.5 x 6
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Another intense workout. Improved in most areas. Didnt in others but all in all, the workout was harder than last weeks shoulder workout which is exactly what im aiming for - progressively harder workouts
I was feeling good, exhausted and pumped at the end of the superset, so i thought I might flog the delts a little more with some military press - in my defience of using the big compound movements in this 6 weeks, i decided to use the smith machine.
Felt great at the end. Shoulders have always been a strong point of mine. By working them intensely, im making the most of my genetically gifted delts - makes my waist look smaller and gives me a better V taper: Eexxxceelllleeeennnnttt 
< Message edited by Lynx100 -- 8/14/2006 9:56:30 PM >
(in reply to Lynx100)
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RE: To hell and back in 6 weeks (Lynx's log) - 8/14/2006 9:53:24 PM
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Lynx100
Posts: 1006
Joined: 2/24/2005
Status: offline
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Day 11
Rest day today. But should get a decent cardio from cricket training.
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RE: To hell and back in 6 weeks (Lynx's log) - 8/17/2006 5:04:59 PM
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Lynx100
Posts: 1006
Joined: 2/24/2005
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Day 12: Arms + Cardio
Superset 1 Incline DB curls + EZ preacher curls
Set 1: 15kg x 10 + 30kg x 9
Set 2: 12.5 x 8+ 25kg x 8
Set 3: 12.5 x 6 + 20kg x 6
Superset 2
Cable pushdowns + Overhead tricep extensions
Set 1: 6.0 x 10 + 3.0 x 10
Set 2: 6.1 x 9 + 3.0 x 8
Set 3: 6.2 x 7 + 3.0 x 7
Superset 3
Barbell curls + Concentration curls
Set 1: 20kg x 12 + 12.5kg x 7
Set 2: 20 kg x 12 + 10kg x 6
Set 3: 20kg x 10 + 9kg x 6
Superset 4
Skull crushers + Overhead DB extensions
Set 1: 30kg x 10 + 20kg x 8
Set 2: 30kg x 10 + 20kg x 7
Set 3: 30kg x 8 + 20kg x 7
------------------------------------------------
Sweet. Numbers improved from last week. Intensity though, was not as high. I think im going to stop doing cardio. I do hard cardio twice a week with cricket training and now that season has started again, i will start to lose weight if i keep going with cardio outside training. I ideally want to keep my bodyfat around 15% which it is at now.
I will start a hypercaloric diet from now on. Just to try to put on lean muscle while keeping my fat level the same.
Tommorow is training again, so i wont hit the weights. I find the days that i hit the weights and train, i am around 400-500 calories down if i just have my maintenance diet.
(in reply to Lynx100)
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RE: To hell and back in 6 weeks (Lynx's log) - 8/17/2006 5:06:12 PM
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Lynx100
Posts: 1006
Joined: 2/24/2005
Status: offline
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Day 13
Sports training + Rest
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RE: To hell and back in 6 weeks (Lynx's log) - 8/19/2006 6:12:44 PM
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Lynx100
Posts: 1006
Joined: 2/24/2005
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Day 15: Quadriceps, Hamstrings, Calves
Superset 1
Incline leg press (feet high and wide) + Leg curls
Set 1: 170kg x 10 + 5.1 x 12 (too light)
Set 2: 170kg x 10 + 5.2 x 10
Set 3: 175kg x 10 + 6.1 x 9
Superset 2
Incline leg press calf raise + plate-under-heel calf raises + Seated calf raise
Set 1: 170kg x 10 + 25 reps + 40kg x 12
Set 2: 170kg x 10 + 25 + 45kg x 12
Set 3: 170kg x 8 + 25 + 45kg x 11
Superset 3
Hack squat + SL deadlifts
Set 1: 45kg x 8 + 100kg x 8
Set 2: 45kg x 8 + 100kg x 7
Superset 4
Incline leg press calf raise + Standing calf raises + Seated calf raise
Set 1: 150kg x 20 + 20kg x 7 + 45kg x 10
Set 2: 150kg x 20 + 20kg x 6 + 45kg x 9
Superset 5:
Seated Leg curls + Leg extensions
Set 1: 6.2 x 6 + 5.0 x 10
Set 2: 6.2 x 8 + 5.0 x 10
Set 3: 6.2 x 7 + 5.0 x 8
----------------------------------
Wow. That was a screamer. I dont feel as puffed out after workouts anymore but the intensity and pain is still excellent.
(in reply to Lynx100)
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RE: To hell and back in 6 weeks (Lynx's log) - 8/19/2006 6:24:11 PM
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Lynx100
Posts: 1006
Joined: 2/24/2005
Status: offline
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Measurements @ start of Week 3
Height: 6'0
Weight: 91.7kg (202lbs)
BF%: 15%
LBM: 77.95kg (171.5 lbs)
Fat: 13.75 kg (30.25 lbs)
Chest: 42.5"
Arms: 16.125"
Waist: 33.3"
Thigh: 26.2" (at largest point)
Calves: 15.1"
Lost more weight. Muscle mass has stayed the same, maybe increased a touch, while i dropped 1% of my BF which is nice to see. Measurements stayed almost the same though which is odd.
One more week on this superset program and ill switch to my 'hyper-adaptive' phase. Ill go from a volume heavy, short rest periods, light weights to a program similar to a max-ot style. Just want to see how my body will adapt to that change seeing as though its getting used to the supersets. Hopefully it will jumpstart my gains.
When i do change over, i will also increase my calories so that should add further impetus for my body to gain nice lean weight. Another week to go before the changeover.
(in reply to Lynx100)
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RE: To hell and back in 6 weeks (Lynx's log) - 8/20/2006 6:17:24 AM
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gzinkl
Posts: 2098
Joined: 3/23/2005
From: Chicago, IL
Status: offline
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Jeez, Lynx, I've never seen your measurements before. You're a beast! I'll be watching your workouts more closely!
_____________________________
"If there's nothing else that's relevant, I'll be leaving now"
"Today's mighty oak is just yesterday's nut that held its ground"
(in reply to Lynx100)
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RE: To hell and back in 6 weeks (Lynx's log) - 8/25/2006 7:31:21 AM
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Lynx100
Posts: 1006
Joined: 2/24/2005
Status: offline
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What a $hitty week its been. Ive had the flu and for the last 4 days (Days 16, 17, 18, 19). Today though, Ive gathered up the energy to hit the weights. The good thing though is that i kept my diet nice and clean during these 4 days off. Realising the importance of not undoing the hardwork, i loaded up on protein this week. Taking in an extra 60g on top of the 160g i take everyday to ensure that the 5 days off are not too catabolic.
Today though, i had enough. I decide to start the next phase of my routine. I started with legs - just felt like doing legs today. My squat is a little behidn what it used to be but its not bad considering i havent squatted for a while.
The workout went like this:
----------------------
Day 20 - Legs
Squats - 3 x 3-5 reps @ 115kg (255lbs)
Incline Leg press - 3 x 4-6 reps @ 220kg (485lbs)
Seated calf raises - "100's" @ 70-80 kg (155-175lbs)
Seated leg curls - 3 x 6-8 @ 60-70kg (130-155lbs)
----------------------
I took long rest periods in between except for when doing "100's" for calves. This was a suggestion from Clive (Blitzseth) as i felt i needed to move onto a new calf routine after the giant sets Ive been using. I loved the "100's". I'll do 4 "100's" sessions a week - 2 seated, 2 standing.
Ill take the new measurements in a few days. And also have the split for the new phase of the program.
This next phase is going to be low volume, low intensity, high weights with long rest periods. (compared to the high volume, high intensity, low weights i used for the last few weeks). Ive got a good feeling this will bring me some nice results.
(in reply to Lynx100)
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RE: To hell and back in 6 weeks (Lynx's log) - 8/26/2006 9:32:48 PM
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Lynx100
Posts: 1006
Joined: 2/24/2005
Status: offline
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Day 21 - Chest, Triceps
Incline Smith bench press - 5 sets x 3-10 reps @ (40 - 85kg)
Dips - 5 sets till failure @ bodyweight
Seated tricep extension - 3 sets x 4-6 reps @ 40kg
Cable push downs - 3 sets x 4-6 reps @ 62.5kg
Pec-dec - 2 sets x 6-8 @ 75-80kg
----------------------------
Good session. A fair amount of time was spent answering the questions of a young 'newbie' between each set, which i didnt mind doing, but it took away some of my focus.
(in reply to Lynx100)
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RE: To hell and back in 6 weeks (Lynx's log) - 8/26/2006 9:42:11 PM
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Lynx100
Posts: 1006
Joined: 2/24/2005
Status: offline
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Measurements @ start of Week 4
Height: 6'0
Weight: 91.9kg (202lbs)
BF%: 15.1%
LBM: 78.0kg (171.5 lbs)
Fat: 13.9 kg (30.25 lbs)
Chest: 42.5"
Arms: 16.125"
Waist: 33.3"
Thigh: 26.2" (at largest point)
Calves: 15.1"
--------------------
No real change from last week. I didnt expect any change either after being sick for most of the week. Its nice to see that my fat hadnt increased much.
Im about to go train soon - Shoulders + Traps + calves today (Day 22)
So my split for the next 3 weeks looks like this:
Day 20: Legs + calves
Day 21: Chest + triceps
Day 22: Shoulders + Trap + calves
Day 23: Back + biceps
Day 24: Legs + calves
Day 25: Rest
Day 26: Chest + triceps
Day 27: Shoulders + Traps + calves
Day 28: Back + Bis
Day 29: Legs + calves
Day 30: Chest + triceps
Day 31: Rest
etc
etc
(in reply to Lynx100)
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RE: To hell and back in 6 weeks (Lynx's log) - 8/27/2006 12:09:53 AM
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Lynx100
Posts: 1006
Joined: 2/24/2005
Status: offline
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Day 22 - Shoulders + Traps + calves
Military press - 3 sets x 3-5 @ 62.5 - 65kg
DB lateral raises - 3 sets x 6-8 @ 6-7kg
Cable Upright rows - 3 sets x 6-8 @ 65-70kg
Standing Calf raises - "100's" @ 60kg
Pec-dec rear delt flyes - 4 sets x 6-8 @ 30-32.5kg
Cable lateral raises - 3 sets x 6-8 @ 12.5kg
---------------------
Nice shoulder and trap workout.
I am really disappointed with the calves today. I really didnt feel them at all.. unlike the other day where i was in a lotta pain. I really cant seen to get a good squeeze at the top unless i really drop the weight, and if i drop the weight enough to get a squeeze, im not able to be challenged because i can usually knock off around 10-15 reps. Illl have to look into this....Maybe i should only use 100's when im doing seated raises and some other technique when im doing standing....
(in reply to Lynx100)
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RE: To hell and back in 6 weeks (Lynx's log) - 8/27/2006 4:51:55 AM
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sied1922
Posts: 186
Joined: 7/2/2006
Status: offline
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vey intence workout, i might try it after my rutine is finished in 8 months, as mabye a modified cutting plan if you see good results. i'll be looking in to this
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RE: To hell and back in 6 weeks (Lynx's log) - 8/28/2006 6:37:29 AM
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Lynx100
Posts: 1006
Joined: 2/24/2005
Status: offline
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I forgot to add that Ive increased my calorie intake. Im now at 300-400 calorie surplus/day. With a high protein intake (>200g/day). Ive run out of multivitamins so i should get some more. So my current supps list stands like this:
ON Whey
Multivitamin
Impressive huh?
(in reply to Lynx100)
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RE: To hell and back in 6 weeks (Lynx's log) - 8/28/2006 6:55:53 AM
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sied1922
Posts: 186
Joined: 7/2/2006
Status: offline
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quote:
YEAH BUDDY!!! LIGHTWEIGHT!!! BOOOOO!!
good ronnie imatation
i'm on whey and multi too, but i take a weight gainer sometimes to up my cals
(in reply to Lynx100)
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