RE: Logan's Journal
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RE: Logan's Journal - 12/8/2004 7:29:29 PM
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Marc David
Posts: 6742
Joined: 4/6/2003
From: Bay Area -CA
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PM me if you want a killer calf workout.
_____________________________
(in reply to Weapon X)
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RE: Logan's Journal - 12/9/2004 5:57:35 PM
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Weapon X
Posts: 886
Joined: 6/16/2004
Status: offline
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Legs/Forearms - 12/9/04... Thursday
Squatsx4
135x12, 205x12, 245x10, 300x8
Leg Extensionsx3
135x12, 150x12, 165x10
High Leg Pressx2
4x12, 5x12
Standing Leg Curlx3
60x10, 80x10, 90x8
Stiff Deadliftsx2
135x10, 225x8
Reverse Preacher Curlx3
30x25, 40x15, 50x15
Wrist Curlsx3
85x15, 105x15, 75x25
Standing Wrist Curlx2 (D/S)
95x15, 115x15... 95x15
Twistsx2
20x25, 25x25
Good workout. My legs had a huge pump. Really have been thinking about getting more intense with my arm training. I could really, really use bigger forearms. I may change this day all together and drop some of the leg shaping movements in favor of spending more time working on my forearms.
My head could be a million miles away doing thighs and chest, but with Back/Shoulders/Arms I really, really need complete focus to give 100%. I also have to switch up movements with those problem areas to get good results. Gota get Deadlifts back in the mix, may add them with this day.
(in reply to Marc David)
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RE: Logan's Journal - 12/11/2004 9:43:16 AM
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Weapon X
Posts: 886
Joined: 6/16/2004
Status: offline
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Chest/Triceps 12/11/04
Incline Bench (f/r)
135x10, 185x8, 215x4, 185x9
Flat Hammer Presses (f/r)
135x10, 245x8, 225x6, 205x6
Cable Crossovers... last set underhand style
3x12, 6x12, 3x12
Overhead BB Ext (f/r)
80x10, 100x8, 120x8, 100x8
Dip Machine (d/s)
60x10, 115x8, 205x8
Pushdowns (r/p)
120x10, 140x8, 160x8
Great workout. I don't know what happened with the 215x4... I usually can get at least 6. I think it's just us going back and forth machine to machine working with her on her breathing... I actually got slightly tired from doing the breathing with her in between sets. I got the job done though on inclines... went nice and slow with a pause on the chest. Hammers felt great and crossovers as well.. the last set with the underhand low pulley felt great.
Triceps were intense. Arms are a problem area for me so I have to constantly shock them if I want good results. Went really, really heavy and intense today. The dip machine felt good, but only as a variety I'm going to do it. I may switch things up slightly next week. She did great today helping me with forced reps and drop sets. I really, really liked having her there. Good workout. The all important back and biceps tommorow!!!!
(in reply to Weapon X)
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RE: Logan's Journal - 12/13/2004 4:12:10 PM
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Weapon X
Posts: 886
Joined: 6/16/2004
Status: offline
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THE CHALLENGE IS ON!!!!
I have come to the conclusion that I really, really need to give priority to my weak areas in order to put the nail in the coffin for the challenge. Here is a rough list of bodyparts I feel I need to work on, starting with the weakest and ending with what I feel is my strongest:
1. Back
2. Biceps
3. Forearms
4. Abs
5. Traps
6. Triceps
7. Shoulders
8. Calves
9. Chest
10. Hamstrings
11: Quads
I realize that I need to reserve all types of intensity techniques like Forced Reps/Drop Sets/Rest Pause for the weak areas. It would be pointless to be doing double drop sets for leg presses when Quads are my best bodypart. It also would appear that my Back/Biceps day is the most important day of them all. Below is my minimum of three month attack routine to try to bring up the bodyparts I need to bring up. I moved my Back/Bicep day to have a rest day before and after to all maximim intensity and recovery. I tried to come up with the most basic movements to focus on, with the acception of Cable Crossovers (They just seem to give me a better feel at the moment that DB Flys). Everything else like Leg Extensions and most other shaping typs movements have been cut out of the program. Here is a rough idea of what I am going to be doing:
Monday
Back/Biceps *Chins - 1xTo Falure
Barbell Rows - 3x6-8 (Utilizing Intensity Techniques)
Single DB Rows - 3x6-8
Seated Rows - 3x8-10
Wide-Grip Pulldowns - 3x8-10
Barbell Curls - 3x6-8 or 10-12 (Utilizing Intensity Techniques)
Alternate DB Curls - 3x6-8 or 10-12
This is going to be the bulk of this day. Not being to rigid with rep ranges on biceps, I feel they respond better to the change week to week. Back I just need to build that foundation with heavy, heavy rowing. Kicking things off for each bodypart with either drop sets/forced reps/rest/pause techniques. Will probably swith up handles for Lat work week to week and possibly use the Hammer Single Row Machine from time to time, but all of that is just for change... the above is what is going to build the quality muscle for me.
Tuesday
Cardio/Abs
1/2 Hour Cardio
Decline Crunches - 3xTo Falure
Knee Ups - 3xTo Falure
Cable Crunches - 3xTo Falure
I really need to be consistant with this day, or sheding of the weight is going to kill me when the time comes. Those three basic Ab movements always worked well for me.
Wednesday
Shoulders/Traps/Calves
Standing Military Presses - 4x6-8 (Utilizing Intensity Techniques)
DB Lateral Raises - 2x15/12/10
Incline Rear DB Raises - 3x8-10
DB Shrugs - 3x8-10
Seated Calf Raises - 3x10-12 or 20-25 (Utilizing Intensity Techniques)
Standing Calf Raises - 3x10-12 or 20-25 (Utilizing Intensity Techniques)
Nothing more basic than good old standing military presses. They really, really help my Incline Bench Press as well. Continuing on with the reverse drop set fasion for the lateral raises. Works really well. Different rep ranges for Calves really, really works well for me, but I am going even further with using the intensity techniques.
Thursday
Legs/Forearms
Squats - 4x8-10
Deadlifts - 3x6-8
Leg Curls - 3x8-10
Stiff-Legged Deadlifts - 3x8-10
Reverse Curls - 3x10-12 or 20-25 (Utilizing Intensity Techniques)
Wrist Curls - 3x10-12 or 20-25 (Utilizing Intensity Techniques)
Basic, basic Leg movements. Needed to get Deadlifts in there somewhere, so I decided to group them with my leg/low back day. Forearms will be hit similar to calves, they also respond better to different rep ranges for me. Nothing to complicated with this day, just hit it hard and heavy and get out of the gym.
Friday
Cardio/Abs
1/2 Hour Cardio
Decline Crunches - 3xTo Falure
Knee Ups - 3xTo Falure
Cable Crunches - 3xTo Falure
Same deal as Tuesday, get in and get out.
Saturday
Chest/Triceps
Incline Bench Press - 4x6-8
Hammer Press - 3x6-8 (Utilizing Intensity Techniques)
Cable Crossovers - 3x8-10
Pushdowns - 3x8-10 (Utilizing Intensity Techniques)
Lying Extensions - 3x6-8 (Utilizing Intensity Techniques)
Overhead DB Extensions - 3x6-8
Again, nothing fancy with this day. The only basic movements really missing are DB Flyes and some free weight flat pressing. Unfortunately that angle of press seems to bother the inside of my bicep/pec tie in, for whatever reason. So, I have decided to not play around and use the Hammer Machine to really concentrate on what I am doing. For Cable Crossovers I have found the two sets overhand and the last set underhand works really good. Triceps are fairly basic, hard and heavy with basic movements.
Sunday
Rest
Going to schedule this as my primary cheat day to really get the calories in there to help my strength levels for the Back/Biceps on Monday. The other six days I will be eating fairly clean.
That's my gameplan for the next three months. Also, going to include 15 minutes cardio after every weight session followed by my usual Post-Workout shake. My goal is to be a solid 230lbs at the end of the three month period.
Included is a picture of my favorite Bodybuilder Dorian Yates AKA: The Shadow), what better way to get motivated than to look at that picture?
< Message edited by Weapon X -- 12/15/2004 5:47:30 PM >
(in reply to Weapon X)
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RE: Logan's Journal - 12/13/2004 6:07:32 PM
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Weapon X
Posts: 886
Joined: 6/16/2004
Status: offline
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Monday
Back/Biceps *Chins - 1xTo Falure
Barbell Rows - 3x6-8 (D/S)
*95x15, 145x10, 195x8, 225x6... 185x4
Single DB Rows - 3x6-8
85x10, 100x8, 115x6
Seated Rows - 3x8-10
120x12, 165x10, 195x8
Wide-Grip Pulldowns - 3x8-10
120x12, 165x8, 120x10
Barbell Curls - 3x6-8 (D/S)
80x10, 100x8, 120x5... 80x6
Alternate DB Curls - 3x6-8
35x8, 40x6, 45x6
Very brutal day!! Was finding it very hard to breath, grueliing... very gruelling!! My whole Back had a deep, deep pump. Really pushed myself with every movement. Intensity is the key, keep it up!!!!!
7:30
4 eggs with Rice and slice of cheese
Multi-Vitamin
10:30
Whey with Oatmeal
1:00
Chicken, Rice and brocoli
4:00
Baked Potatoe
4:30
Creatine and Glutamine
5:00-6:00
Train
6:30
Low Carb (That's all they had) Protein Drink
Rice
8:30
Chicken, Rice and Brocoli
10:30
Caisen Shake with Glutamine
Damn, that picture is crazy!!
< Message edited by Weapon X -- 12/15/2004 4:58:47 PM >
(in reply to Weapon X)
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RE: Logan's Journal - 12/15/2004 4:29:54 PM
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Weapon X
Posts: 886
Joined: 6/16/2004
Status: offline
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Wednesday
Shoulders/Traps/Calves
Standing Military Presses - 3x6-8 (R/P)
*45x15, 95x10, 115x8, 135x6...x1, x1, x1 (Touching the Upper Chest...)
DB Laterals - 2x15/12/10
20x15/25x12/30x10, 20x15/25x12/30x8
Front Raises - 3x8-10 (R/P)
25platex10, 35x10, 45x8... x2
Incline DB Rear Raises - 3x8-10 GO UP!!!!
20x10, 25x10, 30x10
Machine Back Shrug - 3x8-10 (D/S) GO WAY UP!!!!135x10, 225x10, 365x15... 315x10
Seated Calf Raises - 3x20-25
1x25, 2x25, 3x20
Standing Calf Raises - 3x20-25
200x25, 240x25, 300x18
Left Legged Leg Press Raises - 3x20-25
1x25, 2x25, 2.25x20
Again, very brutal day!!!! Rest/Pause for shoulders is just plain evil. People were staring at me like I was a wackjob. The reversedrop set deal for laterals fried me into submission, I was breathing like I ded a set of Squats with 400lbs... very, cery tough. I am getting better with the pain and sticking it out. I basically raised my arms till they couln't move more than a couple of inches. Incline rear raises felt great, had to use plates for front raises because the little straight bar was being used... DB's give me a weird feeling. Machine shrugs felt great!!!! Really concentrated on squeezing and getting that deep, deep pump. Look forward to really pilling on the weight with those.
Ahhh... calves. Spent a good couple of minutes stretching really, really good. Nice and warmed up when I jumped into them. They were screaming!!! I just have to take my time with the smaller bodyparts and really get my head into them. Great day!!!!!
Intensity is the key, keep it up!!!!!
7:30
4 eggs with rice
Multi-
10:30
Oatmeal/Whey
1:30
Tuna, rice 1/2 bagel
4:30
Small baked potatoe/cottage cheese
5:30-6:30
Train
6:30
1/2 bagel with Whey and glutamin
8:00
Chicken and rice
Shrimp
More with the motivational pics, next week may kick it old school with some Franco.
< Message edited by Weapon X -- 12/16/2004 4:21:43 PM >
(in reply to Weapon X)
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RE: Logan's Journal - 12/16/2004 4:28:16 PM
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Weapon X
Posts: 886
Joined: 6/16/2004
Status: offline
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Thursday
Legs/Forearms
Squats - 4x6-8
135x10, 225x8, 275x6, 315x6
Deadlifts - 3x6-8
135x10, 225x8, 315x8
Standing Leg Curl - 3x8-10
60x10, 80x10, 100x8
Stiff-Legged Deadlifts - 2x8-10
135x10, 185x8
Reverse Curls - 3x20-25
*30x30, 40x25, 50x25, 60x17
Wrist Curls - 3x20-25
65x25, 75x25, 85x17
Right Hammer Curls - 3x20-25
25x25, 30x15, 25x15... next high rep day go 20/25/30
Great day, bought a belt today so I don't have to keep looking for one every time I do my last set. Squats felt good, Deadlifts felt awesome!!!!! I actualy felt like I could have done a lot more. Felt good for not doing them in over a month or so. I think the heavy Barbell Rows on Back day helped me out today... I am slowly finding what helps what in the big picture for me. May drop the Stiff's, just because it's a little tough to get into when my Back is fairly ringing from the Squats and Deads... may try the seated leg curl along with a lying leg curl, at least for this phase in my program.
WOW!! Forearms were really pumped, the high reps did me good. Next week I'll go in the 12-15, but go with reverse preachers and standing wrist curls. I don't really care if my Biceps are being worked on this day, I actually think that they could use a little more volume, that's why I chose the more compound forearms movements like reverse curls. And the right hammer curls at the end is for my slightly weaker right bicep... something I am going to add at the end of certain workouts... Imbalance reps. Like I did for my weaker calf yesterday... which is really, really sore today.
Great day with lots of intesity. Felt good to get in there and grip that weight for Deadlifts... just a good feeling moving that weight. That lockout at the top is such a satisfing feeling. I should be progressing rather fast with thise because of the heavy BB rowing on Monday, for whatever reason... it really helps my Deads.
Same meal plan as yesterday except...
1:30
Chicken and rice with oatmeal
4:30
Cottage cheese with patmeal
6:30
Mass Recovery
< Message edited by Weapon X -- 12/16/2004 4:40:24 PM >
(in reply to Weapon X)
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RE: Logan's Journal - 12/18/2004 1:34:42 PM
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Weapon X
Posts: 886
Joined: 6/16/2004
Status: offline
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Saturday
Chest/Triceps/Abs
Incline Bench Press - 4x6-8 (D/S)
135x10, 155x8, 185x6, 215x5... 185x2
Incline Hammer Press - 3x6-8 (R/P)
135x10, 185x8, 225x6... x1... x1
Cable Crossovers - 3x8-10
Went to heavy with these
Skullcrushers - 3x6-8 (D/s)
70x10, 80x8, 100x6... 80x6
Rope Extensions - 3x8-10 (r/p)
70x10, 90x10, 110x8... x2
Overhead Cable Extensions - 3x8-10 (F/r)
70x8, 90x7, 110x8
Decline Crunches - 3x20-25
Knee Ups - 3x20-25
Cable Crunches -3x20-25
Good workout, was kind of distant today. Didn't really have that intensity that I need... had a great pump, but was off my game. She did great helping me with forced reps and drop sets... tried a different tricep routine today. Had a good pump, but I need more intensity to get my triceps bigger.
Lying Extensions felt good, haven't done them in a while, still stuck with that 215 for Inclines... that should change soon because of adding Standing Military presses, which seem to help my Incline chets work. Overall, I would rate this day a 7 out of 10. I really need to get my head into it better next week. Also, crossovers are designed for squeezing/finishing off the chest... I went way to heavy with them today... was disapointed in myself, won't happen again.
< Message edited by Weapon X -- 12/18/2004 7:26:19 PM >
(in reply to Weapon X)
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RE: Logan's Journal - 12/20/2004 6:32:36 PM
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Weapon X
Posts: 886
Joined: 6/16/2004
Status: offline
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Monday
Back/Biceps
*Chins-1x10
Barbell Rows-3x6-8 (D/S)
*95x15, 145x10, 195x8, 225x6... 185x6
Single Hammer Rows-3x6-8
45x10, 90x8, 115x12
Seated Rows-3x8-10
120x12, 135x10, 195x12 GO UP NEXT WEEK!!!!!
Pulldowns-3x8-10 (D/S)
100x12, 120x10, 180x6... 120x4
Preacher Curls-3x8-10
*30x15, 50x12, 60x10, 70x10... some serious f/r with that 10
Alternate DB Curls-3x8-10
30x12, 30x10, 30x10
High Cable Curls-3x8-10
2x12, 3x10, 3x12
Good workout. Had a really good pump. I think that I prefer single DB rows than the Hammer rows... just feels like I am working more. Will get them back in there next week. Felt really, really good with seated rows... geting a rest day before Back day is paying off already. I am refreshed and ready to go..
Biceps felt good. I now understand that I have really weak Biceps, and using the straight bar for preachers was a good torture weapon. She gave me some realy, really good forced reps on my last set. Everything after that I just spent my time squeezing and really getting a nice contraction. I feel that alternate DB curls are the most productive movement for me. I can really concentrate on each arm. Tried High Cable curls today for the forst time... like doing a front double bicep pose. Should help me for when we start posting that pose. Overall, a great day.. she did great today as well. We got over our first Back/Bicep day in this gym together, so the rest of the days should run even smoother.
< Message edited by Weapon X -- 12/20/2004 6:35:37 PM >
(in reply to Weapon X)
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RE: Logan's Journal - 12/26/2004 5:34:41 AM
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Weapon X
Posts: 886
Joined: 6/16/2004
Status: offline
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Ok, been a little bit inactive with the journal entries lately. Holidays and all…
Wednesday
Shoulders/Traps/Calves
Seated DB Presses-3x6-8 (D/S)
*25x15, 50x10, 65x8, 80x4… 55x6
DB Laterals-2x15/12/10
20x15-25x12-30x10.. the second attempt didn’t happen
Rear Incline Raises-3x8-10
25x10, 30x10, 35x10
DB Shrugs-3x10-12
*55x15, 85x12, 100x12, 115x10… too heavy, form was off
Seated Raises-3x10-12 (D/S)
2x12, 3x12, 3.25… 2x12
Standing Raises-3x10-12 (D/S)
240x12, 300x12, 360x10… 300x8
Left Leg Presses-3x10-12
2x12, 2.25x12, 3x24… Go way up!!
This was a good day. That reverse drop set deal wasn’t happening after the drop set for seated DB presses. Learned something about the DB Shrugs, that I really am not performing them to there max potential. I had a huge pump with the 55x15… and that was the warm-up, only because I went really, really slow and concentrated. Really have to drop the poundage and concentrate better.
Calves felt great. Giving that priority to the left is working out great at the end… really have to start throwing the weight on there. I am writing this on Saturday and my left calf is still sore, so I am getting the job done. Overall, good intensity on this day.
I have been fumbling over and over in my head about changing my body part splits up for a while now… I haven’t been able to get the same pumps with the Chest/Tricep – Back/Bicep deal as usual. So, I am going to go with one of my favorite splits from way back that I used to love.
Chest/Biceps/Forearms
Quads/Hams/Abs
Rest
Back/Calves
Shoulders/Traps/Triceps
Rest
Rest
Friday
Chest/Biceps
Incline Bench Press-4x6-8
135x10, 185x8, 205x6, 185x6
Flat DB Presses-3x8-10
65x10, 80x10, 90x7
Cable Crossovers-3x10-12
3x12, 4x12, 3x12… last set underhand
Incline DB Curls-3x8-10
30x10, 40x7, 35x6
Barbell Curls-3x8-10
60x10, 90x10, 80x10
Concentration Curls-3x10-12
20x12, 30x6, 25x8... a little wasted at this point
Standing Wrist Curls-3x12-15
95x15, 115x15, 95x15… nice and slow
Reverse Preacher Curls-3x10-12
40x12, 60x12, 50x12
Great day! Still struggling with the 205 on Inclines, a little frustrating when I know I could be messing around with 275 on the flat bench, but I know the Incline is better for the appearance of my chest. I’ll just keep plugging away, I know eventually I’ll hit a point when the weight will just move up big time. The rest of the chest workout was great… the Glutamine/Creatine combo before working out really helps my stamina. I can always tell when I use DB’s if my stamina is there, something about balancing the weight and getting up there for that first initial rep.
Biceps felt great Was really able to get my head in there. I didn’t exactly get the reps I wanted for a few of the movements, but I got the job done. I may just finish up with the 20lbs for concentration curls. Get the blood in there.. Forearms felt awesome, REVERSE/ PREACHER CURLS WITH A STRAIGHT BAR ARE THE BEST FOR PACKING MEAT ON THE OUTSIDE OF THE FOREARM!!!! At least for me…
Something that I used to do with my bicep work was do a A and B routine. And judging by my old journal entries I made over a year or so ago, it really worked. This is what I have been thinking about doing:
Routine A (Bicep/Forearm)
Incline DB Curls
Barbell Curls
Concentration Curls
Standing Wrist Curls
Reverse Preacher Curls
Routine B (Bicep/Forearm)
Alternate DB Curls
Cambered-Bar Preacher Curls
High Cable Curls
Wrist Curls
Reverse Curls
I’ll be trying the Routine B next week. Just have to concentrate on keeping good form, and not get caught up with moving tons of weight.
Saturday
Quads/Hams/Abs
Squats-4x10-12
135x12, 205x12, 245x12, 295x10
Leg Extensions-3x10-12
High Leg Presses-2x10-12
4x12, 5x12
Leg Curls-3x8-10
Stiff-Legged Deadlifts-2x8-10
135x10, 205x8
Decline Crunches-3x20-15
Knee Ups-3x20-25
Cable Crunches-3x20-25
Good workout. A little tough to get into the groove on early Christmas day with not a soul in the gym. Still was able to generate some good intensity by talking to myself a little bit. Squats are slowly staying steady, I am going to have to start turning up the concentration with them. I actually should be writing out some monthly goals fairly soon. Overall, a good day. It’s going to be tough for me to finish strong with abs after thighs, but it can be done… just have to concentrate harder.
(in reply to Weapon X)
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RE: Logan's Journal - 12/28/2004 5:28:34 PM
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Weapon X
Posts: 886
Joined: 6/16/2004
Status: offline
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Monday
Back/Calves
Barbell rows
135x10, 185x8, 225x6
Single DB Row
85x10,100x8, 115x6
Seated Rows
165x10, 205x10, 225x6
Pulldowns
120x10, 165x8, 120x10.. really slow and squeezing
Seated Raises
1x25, 2x25, 3x18
Standing raises
200x25, 240x20, 300x28
Leg Press single raises
2x25, 3x25, 4x20
Great workout. Man.. BB rows are tearing me up! So are the DB rows... GREAT WORKOUT WITH LOTS OF INTENSTIY!! Geting the job done.
Tuesday
Shoulders/Traps/Triceps
Lateral raises
25x10, 30x10, 35x10
DB Presses (D/S)
45x8, 60x8, 75x6... 50x6
Rear incline raises
25x10, 30x10, 35x10
DB Shrugs
70x12, 85x12, 100x10
Close-Grip Presses
135x8, 185x8, 205x8
Lying Ext
70x8, 80x8, 100x6
straight bar pushdowns
100x10, 120x10... 50x10 with rope
Great, great workout. Tried a more explosicve style with laterals, seated with a little body english to get them moving. Felt really good, also felt my traps coming in to help. With this style I should be able to move a little more weight. Shoulders were on fire with the drop set on presses. Ahhh... shrugs. I tried the more up and back motion with a huge squeeze at the top. WOW!! All those times I just flung the weight up there, man was I missing out. really, really felt them.
Triceps felt great. I have been dolly lagging around with them for awhile now because of this irritation I have been feeling on the inside of my left arm, I think it's how I sleep or soemthing, because close-grips today felt awesome!!!! Really have to keep the basics in there and keep hammering away if I want them to grow. Pushdwons I really, really nailed!! Very slow and correct with a long two count at the bottom of each rep, finished off with the rope and I was all done. Awesome workout!!!!!!!!!
(in reply to Weapon X)
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RE: Logan's Journal - 12/30/2004 1:40:53 PM
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Weapon X
Posts: 886
Joined: 6/16/2004
Status: offline
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Thursday
Chest/Biceps/Forearms
Incline DB Press
*25x15, 65x8, 80x8, 95x7... PERSONAL BEST!!!, 80X6
Flat DB Press
*25x15, 75x10, 90x8, 80x6
Crossovers
3x12, 4x12, 3x12
Alt DB Curl
30x10, 35x10, 40x10
Preacher Curl
60x10, 80x10, 90x6
Conc Curl
20x10, 30x8, 25x8
Reverse Preacher
40x12, 60x12
Wrist Curls
*50x25, 85x15, 95x15, 85x10
Great workout!! Felt really, really good. The incline DB's were a nice change away from the barbell. Should be able to get the 100's very shortly, I think I'll go every other workout with Barbell then DB's for Inclines. Huge pump in my chest.
Biceps felt really good. Close-Grip cambered bar preacher curls felt nice, this gym has a perfect preacher bench.. the right heights and everything. PERFECT!! Forearms felt huge!! The nice high rep warm up did me good. Also, hanged from the chin up bar for a couple of sets afterwards to really fry them.. my grip was gone.
Great day with lots of intensity. I was using a lot of visualization and talking to myself in between sets. I was pretending I was Captain America fighting the Nazi's, and the Nazi's were the weights. Cool stuff, I've been reading a lot about Arnold's visualization tactics in his workout and it really works.
(in reply to Weapon X)
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RE: Logan's Journal - 2/4/2005 11:19:55 AM
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Weapon X
Posts: 886
Joined: 6/16/2004
Status: offline
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Well, I’m back to my online journal… the hand written journal just wasn't the same. This time around I have two to keep track of, my fiancée as well… have to track her progress for her. This way, when she gets un-motivated I can pull up some old entries and tell her “look of far you’ve come!!”
Same routines as always I guess, I strayed form the periodization when I shouldn’t have. I will be going back to that as a base of the routine. The Heavy/Light days four days a week appears to look the best for me as far as making consistent gains. I will be focusing on the Incline Press/Shoulder Press/Squat/Deadlift as my big four. Going heavy all the time I just start to move backwards, mixing up the rep ranges is a good thing. Here’s the current split I’ll be using:
Monday: Rest
Tuesday: Chest/Biceps/Abs
Wednesday: Rest
Thursday: Shoulders/Traps/Triceps
Friday: Legs/Forearms
Saturday: Rest
Sunday: Back/Calves
Legs tonight, yea!!!!
Legs/Forearms(Light Squats)
Squats-135x12,205x12,295x9
Leg Extensions-150x8,180x8
Leg Press-5x8,6x8
Leg Curl-100x8,130x4
Stiff-Legged Deadlifts-155x8,22x6
Single Leg Curl-8x8,10x6
Wrist Curls-75x15,95x15(S/S)Standing Wrist Curls-95x15,115x12
Reverse Curls-50x15,80x12
< Message edited by Weapon X -- 2/4/2005 5:28:19 PM >
(in reply to Weapon X)
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RE: Logan's Journal - 2/6/2005 1:33:11 PM
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Weapon X
Posts: 886
Joined: 6/16/2004
Status: offline
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Back/Calves(Heavy Deadlifts)
Deadlifts-135x10,225x8,315x6,365x6
Chins-BWx30
BB Rows-135x12,185x8(D/S)155x4
Seated Rows-165x12,210x8
Seated Raises-1x25,2.10x20(S/S)Left Seated Raises-1x15
Standing Raises-160x25,200x20(S/S)Left Legged Leg Press-3x15
1/2 hour cardio
< Message edited by Weapon X -- 2/7/2005 1:24:31 PM >
(in reply to Weapon X)
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RE: Logan's Journal - 2/8/2005 4:31:46 PM
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Weapon X
Posts: 886
Joined: 6/16/2004
Status: offline
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Chest/Biceps/Abs(Light Inclines)
Incline DB Press-55x12,70x12,85x10(1 F/R)
Hammer Press-155x8,255x6(R/P)
Crossovers-3x12,4.5x10(S/S)Dips-BWx12,BWx7
Incline DB Curls-35x8,50x6(D/S)Alt. DB 30x6
EZ Curl-85x8,105x8(R/P)
Overhead Cable Curls-3x8,4.5x6
Decline Crunches(S/S)Knee Upsx2 sets
Standing Cable Crunches-30x25,50x25
(in reply to Weapon X)
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RE: Logan's Journal - 2/10/2005 5:52:43 PM
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Weapon X
Posts: 886
Joined: 6/16/2004
Status: offline
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Shoulders/Traps/Triceps(Heavy Presses)
Military Presses-95x10,95x8,115x6,135x6..should have went up,haven't done them in awhile.
Lateral raises-20/25/30x15/12/10,20/25/30x15/12/10
Rear Inclines-20x12,30x12
DB Shrugs-85x12,115x12
Close-Grip Bench-135x12,155x12,175x10(2 D/S)155x4,135x4
Straight-Bar Pushdowns-60x12,80x10(R/P)Rope Pushdowns-30x
Lying Extensions-55x12,85x8(S/S)Close-Gripsx10
(in reply to Weapon X)
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RE: Logan's Journal - 2/12/2005 11:10:04 AM
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Weapon X
Posts: 886
Joined: 6/16/2004
Status: offline
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Back/Forearms(Light Deadlifts)
Chins-BWx10
Deadlifts-135x12,225x12,275x10
Chins-BWx6,25x3
BB Rows-135x8,205x6
DB Row-95x8,115x6
Wrist Curls-75x15,95x15(S/S)Standing Wrist Curls-95x15,115x10
Hammer Curls-30x12,40x12
1/2 hour cardio
(in reply to Weapon X)
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RE: Logan's Journal - 2/13/2005 10:26:43 AM
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Weapon X
Posts: 886
Joined: 6/16/2004
Status: offline
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Thighs/Calves(Heavy Squats)
Squats-135x10,225x8,275x6,325x4
Leg Curls-60x12,80x12
Seated Leg Curl-50x12,70x12
Standing Leg Curl-60x10,80x8
Leg Press-405x12,585x12
Leg Extensions-90x12,120x12
Seated Calf Raises-1x25,2x20(D/S)1x15
Standing Calf Raises-180x25,240x20(S/S)Leg Press-3x15
1/2 hour cardio
(in reply to Weapon X)
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RE: Logan's Journal - 2/15/2005 5:16:49 PM
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Weapon X
Posts: 886
Joined: 6/16/2004
Status: offline
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Chest/Biceps/Abs(Heavy Inclines)
Incline DB Press-25x15,55x10,70x8,85x6,100x4
Flat DB Press-60x12,75x10
Crossovers-3x12,4x12(S/S)Dips-BWx10,BWx7
Incline DB Curls-20x15,30x12,40x8
Alternate DB Curls-25x15,35x10
Overhead Cable Curls-3x12,4x10
Abs
(in reply to Weapon X)
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RE: Logan's Journal - 2/17/2005 5:56:45 PM
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Weapon X
Posts: 886
Joined: 6/16/2004
Status: offline
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Shoulders/Traps/Triceps(Light Shoulder Presses)
Seated DB Presses-25x15,40x12,55x12,70x10
Seated DB Laterals-25x8,35x8
Standing Rear DB-40x8,55x6
Behind the back BB Shrugs-225x12,315x10(2D/S)225x10,135x6
Close-Grip Bench-135x8,185x8,225x6(1F/R)
Lying Extensions-85x8,105x6
Reverse-Grip Single Pushdown-3x8,4x8
(in reply to Weapon X)
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