RE: Logan's Journal
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RE: Logan's Journal - 3/22/2005 6:29:49 PM
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Weapon X
Posts: 986
Joined: 6/16/2004
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Quads/Hams/Abs-3/22/05
Squats-135x12,225x12,295x10
Leg Extensions-150x12,180x10
Leg Press-495x12,585x10
LegCurls-70x12,95x10
Stiff-Legged Deadlifts-135x12,205x10
Standing Curl-4x12,6x12
Hanging Raises-3x12-15
Decline Crunches-3x20-25
15 min cardio
Alright workout, my head wasn't totally into it today. Felt a little tired as well. Got a couple of forced reps of the last set of Squats. May alternate with doing leg extensions first for next week. Hams were ringing, I think that there is room for improvement in my ham form. Really should be giving them more priority as my Quads seem to respond to anything. Half hearted effort for Abs, by that time I am ready for the door. Need to do them on a less demading day. Overall, no that bad for being out of it.
< Message edited by Weapon X -- 3/26/2005 10:25:40 AM >
(in reply to Weapon X)
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RE: Logan's Journal - 3/24/2005 6:31:31 PM
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Weapon X
Posts: 986
Joined: 6/16/2004
Status: offline
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Back (*Imbalance training)-3/24/05
Chins-30 Reps
Barbell Rows-135x12,185x8... Drop set - 135x6
Seated Cable Rows-160x12,180x8
One-Arm DB Rows-90x10,105x8
Deadlifts-225x10,295x7
(*Right Standing Concentration Curls-25x12,35x8(S/S)Right DB Hammer Curl-25x12,35x8... ouch!)
15 min cardio
Great workout, possibly the best Back contractions I have ever had. I went extra light on Barbell Rows and tried to really squeeze them out. The 185 just killed me, my back was pumped at that point. Really tried to feel the seated rows, a freind at the gym told me I can tweek my form better to get better results. I am going to take his advice, I think that I am just leaning back instead of sticking my chest out and squeezing my blades together. Looking back, I may be doing the same thing with Deads, just leaning back instead of with the chest way out there. The deads were extra painfull today, really paused in the bottom position, it was just plain evil. Nice little superset to try and fill in that smaller/weaker arm. My left seems to get pumped doing anything, but the right has a more stuborn feel. Hopefully with doing this consitantly for a year or so I will see strength and size increases. Hard, hard workout today.
< Message edited by Weapon X -- 3/26/2005 10:34:40 AM >
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RE: Logan's Journal - 3/25/2005 5:40:46 PM
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Weapon X
Posts: 986
Joined: 6/16/2004
Status: offline
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Shoulders/Traps/Triceps(*Imbalance Training)3/25/05
Seated DB Presses-40x12,55x10,60x6(D/S)45x6
DB Laterals-20x15/25x12/30x10,20x15/25x12/30x6
Seated DB Shrugs-80x12,95x12(D/S)Cambered-Bar Upright Rows-45x12,60x12
Rear Incline DB-25x12,35x8
Straight-Bar Pushdowns-60x12,80x12,95x10
Close-Grip Bench-135x12,185x8,155x8
Overhead DB Extension-60x12,75x8,70x8
30 min cardio
(*Right Machine Presses-90x12,150x8(D/S)90x6)
Great workout, I lowered the weight that I normally use and tried to concentrate a lot better. I think that it's the most intense Shoulder workout I ever had. I can normally do at least 75-80 lbs for DB Presses, but today I paused at the bottom for aat least a two count with the 60's and they felt like 100's!! I could feel the fibers across my Shoulders just firing up. I am trying to be more strict with my movements and thinking of ways to make the excersise harder. The reverse drop set deal with the DB Laterals was just to much at that point, I just going to keep those guys strict with a good squeeze at the top, I kind of did some cheat reps to finish each set. The seated DB Shrugs was just plain awesome!! All my hip and tippy toe movements weren't there to help me.
Triceps felt good today. Warmed up nice and slow with the rope for a couple of sets before my regular sets. I think in the past I never warmed my elbows up enough. Went lighter on Close-Grips as well, when it's to heavy for me I feel it more in my chest. I just kept the weight reasonable with the same pause and squeeze, as well as with the extensions. I've added the imbalance stuff because my left pec seems to be over taking a lot of my pressing movements. It may have something to do with having a problem with my right shoulder, it may be taking the stress instead of the intended muscles. Anyway, just trying to do something about it. The machine presses felt good, I can feel that my right shoulder is the culprit. So hopefully a little bit here and thereand I can play catch-up.
Just really starting to think like an actual Bodybuilder. I have an interest in competing some day, so I am really putting more thought into my workouts and what I need improvement on. I realize that I am never going to be a Powerhouse, so I am going to be the finess guy who gets the most out of his movements.
< Message edited by Weapon X -- 3/26/2005 10:16:15 AM >
(in reply to Weapon X)
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RE: Logan's Journal - 3/26/2005 10:00:52 AM
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Weapon X
Posts: 986
Joined: 6/16/2004
Status: offline
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Calves/Forearms/Abs(*Imbalance training)-3/26/05
Seated Calf Raises-1x25,2x25,3x18(D/S)2x10
Standing Calf Raises-160x20,240x18
(*Left Legged Press Calf Raise-2x25,3x25(S/S)Left Legged Seated Calf Raise-25x20,35x18)
Lying Leg Curl Tibula Raises-30x25,20x25
Wrist Curls-65x25,85x20
Standing Wrist Curls-95x25,115x20
DB Twists-20x25,25x25
Hanging Leg Raises-2x12-15
Decline Crunches-2x12-15(S/S)Knee Ups-2x12-15
Cable Crunches-80x15,80x15
25 min cardio
Great workout! Frist time doing five days a week in a really long time. These small muscle groups don't take that long, and I think that I tend to not give them there due after working a large bodypart. Calves were burning beyond belief, very painfull. Nice little superset for my slightly smaller calf, I will definetely be feeling that one. And the front of my shins were killing me after the tibula raises, my lower Legs were pumped. No one does these, but it is a muscle that can be built up, I am confident with consistantly training may calves this way on this day I will get some good results. I have always thought of them as a afterthought after another bodypart. Stretched really good before hand as well.
Forearms felt great as usual, may try trisetting these three for next week. Definetely will try doing a high rep week and a lower rep week for the Calves/Forearms day. Abs felt awesome. Was able to really concentrate on them. Overall, things are going good. Even with the little bit of cardio that I have started doing I can see more veins in my arms than a month ago, so the balance with the cardio/training is paying off.
< Message edited by Weapon X -- 3/26/2005 10:15:49 AM >
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RE: Logan's Journal - 3/28/2005 5:17:48 PM
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Weapon X
Posts: 986
Joined: 6/16/2004
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Chest/Biceps(*Imbalance)-3/28/05
Incline Bench-115x12,155x10,185x7(D/S)135x6
Flat DB Press-60x10,80x9,75x10
Weighted Dips-25x10,45x8(D/S)BWx8
Concentration Curls-20x12,35x8,25x12
DB Curls-(Alt.)30x12,40x10(21's)20x23... go up to 25's for 21's
Cambered-Reverse Preacher-50x12,70x12(D/S)50x8
(*Right Machine Presses-90x12,150x12(D/S)90x8)
Lisa
Incline Bench-15x15,30x8,40x6,35x8
Flat Bench-30x8,40x6,35x6
Dip Assist Machine-50x8,70x15
DB Curls-8x12,10x12,10x12
DB Hammers-8x12,10x12
Cambered-Bar Curls-15x12,25x12
Good workout, my right shoulder is botherin me slightly so decided to go light on the pressing movements. Had a really good pump in my chest. The weighted dips were a nice change, Lisa really did good as well today. I have to start tracking her progress... hey, she's 95lbs, we have to get some muscle on her!
Biceps felt great. I am almost convinced that my right elbow and right shoulder problems are all the result of having a weaker right bicep than left. Everything is just coming to help. The concentration curls really allow me to zone in and get some blood in there, and I also help myself to some forced reps with the weaker arm as well as doing back reps after I do some with my left. Right Pec machine presses felt good, may try to do the Incline Machine press next week, as it appears that it's my right upper pec that is a little more shallow than the right. Lots of Drop Sets today I guess, went by feel and it felt great.
< Message edited by Weapon X -- 3/28/2005 5:19:56 PM >
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RE: Logan's Journal - 3/30/2005 5:01:23 PM
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Weapon X
Posts: 986
Joined: 6/16/2004
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Quads/Hams(*Imbalance Training)
Leg Extensions-120x15,150x15,180x12
Squats-135x12,225x12,275x8
High Leg Press-405x12,495x10
Lying Leg Curls-70x12,95x10
Seated Leg Curls-50x12,70x12
Standing Leg Curls-40x12,60x10
(*Left Leg Press Calf Raises-405x25,495x20(D/S)315x20
Good workout. I really, really let it all hang out on the Leg Extensions. Had a serious deep pump, Squats after them wasted me. I felt really good today and thought that I might get the 275 for 10-11, but the Leg Extensions before hand caught up with me. The high leg press felt nice, really got a deep stretch in my hams with them... went with all machines for hamstring work. My lower back has been kind of stiff lately, may be I need to flip my bed or change my seat at work... who knows, it just feels wierd and didn't want to push the issue with Stiff-Deads. Great workout overall, weather was nice out today and it felt good to wear shorts to the gym. Left calf was pumped, all this imbalance training deal is something that I should have done a while ago.
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RE: Logan's Journal - 3/31/2005 4:33:46 PM
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Weapon X
Posts: 986
Joined: 6/16/2004
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Back(*Imbalance training)-3/31/05
Chins-30 Reps
Barbell Rows-135x8,205x10
Seated Cable Rows-165x8,195x6
One-Arm DB Rows-100x8,115x8
Deadlifts-135x10,225x8,315x6
(*Right Standing Concentration Curls-25x12,35x6(S/S)Right DB Hammer Curl-25x12,35x6)
Ok workout. I haven't been sleeping good lately and my head was kind of in a daze today. I knew right off the bat after doing my first set of Chins that it was going to be one of those days. Suprisingly I had a really good back pump and it wasn't a total washout. Barbell rows felt good, I though I had a groove going but Lisa said that my form looked shaky. So, it was probably to heavy for me. Deadlifts killed me, I was really wasted at that point. Just have to get a good nights sleep tonight.
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RE: Logan's Journal - 4/1/2005 6:39:31 PM
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Weapon X
Posts: 986
Joined: 6/16/2004
Status: offline
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Shoulders/Traps/Triceps-4/1/05
DB Lateral Raises-20x12,25x12,35x6(D/S)25x8
Seated DB Press-40x12,65x6,55x10
Rear Incline DB Raise-20x12,35x8
DB Shrugs-80x12,105x12
Straight-Bar Pushdowns-60x12,80x12,100x10
Lying Extensions-50x12,70x12,80x10
Overhead DB Extension-60x12,80x10,50x10
Good workout. Got a good nights sleep, but still not 100%. Just need to chill out this weekend. The laterals felt nice first. Had a really nice pump when I went on to the presses. Found out that doing the seated DB Shrugs may have been the culprit for my back being sore all this week. The act of lifting the DB's off of the floor may have tweaked it. I'll be keeping with my standard DB shrugs from now on... standing.
Triceps felt great. Felt awesome on the pushdowns, may switch it up and use a reverse grip next week. First time doing lying extensions in a really long time, just because they seem to tweak my elbow. Today they felt good though, felt it a little bit... I have to concentrate on lowering to the forehead. I tend to want to lower it behind my head, that's ok for some people, but I think it's that way that puts stress on my elbow. I'll play around next week again, may alternate with tham and CG bench. Extensions felt alright as well. Had a good pump and I'll be sore, but the last two days have been really low energy.
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RE: Logan's Journal - 4/4/2005 6:21:24 PM
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Weapon X
Posts: 986
Joined: 6/16/2004
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Chest/Biceps/Forearms(*Imbalance)-4/4/05
Incline Bench-115x10,155x8,195x8(D/S)155x4
Flat DB Press-60x10,75x8,100x4...
Weighted Dips-25x10,45x10(D/S)BWx6
Concentration Curls-20x12,25x12,30x8
DB Curls-(Alt.)35x10,40x8(21's)25x21
Cambered-Reverse Preacher-60x12,80x10... couple forced reps
Standing Wrist Curls-95x25,115x20(D/S)95x10
(*Right Hammer Incline Presses-45x10,95x8(D/S)45x8)
Lisa
Incline Bench-15x15,30x10,35x8,40x8...  personal best!!!!
Flat Bench-30x10,35x8,40x10.. personal best!!!!
Dip Assist Machine-50x10,50x10... personal best!!!!
DB Curls-8x12,10x12,12x12... personal best!!!!
DB Hammers-10x12,12x12... personal best!!!!
Cambered-Bar Curls-20x12,30x12... personal best!!!!
Great, great workout! Lisa did awesome today!! She doesen't realize it, but she is getting really really strong for her size. She was on a rampage today, putting all the little women to shame. I have to start really tracking her progress more, using last week as a guide... we were better able to judge what she should go up on. Good job!!!
It was a good workout for myself as well. The shoulder is feeling better, not 100%... but a lot better. We are becoming really good workout partners, she gives me really good spots, and knows right when to jump in and give me a hand. Misjudged the flat db's, I haven't done them in a while with that much weight and it took me by suprise. I'll go lighter next week. Awesome pump in my chest!!!! The single right presses felt good as well, got some extra blood in there. Everything felt good.
Biceps were great. My right bicep is catching up with doing the back reps after the stronger arm and they are looking good as well. The turning of the wrist movements, or supination works really good for me... DB's seem to work them bi's the best. Great finisher with the 21's. Reverse Preachers felt evil today... I'm going to supserset them up with Standing wrist curls as a finisher next week.
Adjusted the schedule back to the good old four days a week. Just fits perfect with work and personal life, and gives me time to rest and grow on the weekends. Great day!!!!!!!! Woo-hoooo, nice weather is coming!!!
< Message edited by Weapon X -- 4/4/2005 6:22:47 PM >
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RE: Logan's Journal - 4/5/2005 4:52:11 PM
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Weapon X
Posts: 986
Joined: 6/16/2004
Status: offline
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Quads/Hams/Abs(*Imbalance)-4/5/05
Leg Extensions-120x12,150x12,180x10
Squats-135x12,225x12,275x10
Leg Press-495x12,585x12
LegCurls-70x12,105x8(D/S)70x4
Seated Leg Curl-50x12,80x10
Standing Curl-4x12,6x8... go down to 5 next week for reps
Hanging Raises-2x12-15
Decline Crunches-2x20-25
(*Left Legged Calf Leg Presses-4x25,5x20)
Good workout. Had a awesome pump in my legs. Quads were a killer, pumped up like balloons!! The Leg Extensions before Squats is definetely nice, just feels like the muscle is working harder. I can go way up on leg presses, but I guess I am just trying to maintain with Quads right now... and I don't want to tempt fate with my lower back starting to feel a little better. The real slow and controlled seems to work well for me.
Hams felt good, I know I can hit them harder though. Next week I may try something different with them, some kind of shocker... I am hitting them hard, but they could be better. Abs felt good, simple, direct and to the point rouitine... a raise and a crunch does the job. May try supersetting them next week. Left calf is actually really coming up, I seem to be smaller than the right on that outside part, so I have been angling my foot to direct that outer part of the calf... seems to be working good with strength as well.
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RE: Logan's Journal - 4/7/2005 5:53:27 PM
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Weapon X
Posts: 986
Joined: 6/16/2004
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Back/Calves(*Imbalance training)-4/7/05
Chins-30 Reps
Barbell Rows-135x12,205x10
Seated Cable Rows-150x12,180x8(D/S)130x4
One-Arm DB Rows-100x12,115x10
Deadlifts-205x10,295x7
(*Right Standing Concentration Curls-25x12,30x8(S/S)Right DB Hammer Curl-25x12,30x8)
Seated Calf Raises-2x12,3.10x12(D/S)2.10x10
Standing Raises-180x12,380x12
(*Left Seated Calf Raise-25x12,45x12)
Wasn't into it today. Wasn't exited to be there, I think I am just burnt out with work and stuff. My Back is always sore from this workout, I just think I need some changes to get the motivation going again. All my movements felt sloppy today and a little loose. Just need to get my head together. Calves felt great though!!
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RE: Logan's Journal - 4/8/2005 5:23:39 PM
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Weapon X
Posts: 986
Joined: 6/16/2004
Status: offline
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Shoulders/Traps/Triceps(*Imbalance)-4/8/05
DB Lateral Raises-20x12,25x12,30x7
Standing Military Presses-95x8,115x8,135x6
Rear Incline DB Raise-20x12,35x12
DB Shrugs-85x12,105x12
Straight-Bar Pushdowns-60x12,80x12,100x12
Close-Grip Bench-135x8,185x8,205x10... with a couple of forced reps
Overhead DB Extension-65x8,80x10(S/S)Bench Dips-BWx12,45x10(D/S)BWx4
(Right Reverse One-arm Pushdowns-2x12,4x15... go way up!!)
Awesome workout, found my groove right away!! Shoulders were pumped. Elbow was bothering me slightly throughout the workout from yesterdays loose DB rows. Had a nice groove on military presses, they are definetely king!! Lateral feel great first. Traps, rear delts... good as usual.
SOme revelations in my tricep workout. I have found that when I lower the weight for CG bench about 4-6" from my chest all the tension remains on my triceps. I think in the past using full ROM was working my chets more than my tri's. That was a huge difference. The superset at the end was just plain evil!! I have to review my journal and make a list of stuff to move th eweight up on, I have been going really high reps lately... time to go a little heavier on some movements. Ahhhhh two rest days!!!!!!!!!!!!!!!!!!!!!!
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RE: Logan's Journal - 4/11/2005 5:33:14 PM
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Weapon X
Posts: 986
Joined: 6/16/2004
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Chest/Biceps/Forearms(*Imbalance)-4/11/05
Incline Bench-135x10,165x8,205x8(D/S)155x2
Flat DB Press-60x10,80x8,90x6
Weighted Dips-35x10,50x9(D/S)BWx8
Concentration Curls-20x12,25x12,30x8
DB Curls-(Alt.)35x10,40x8(21's)25x21
Cambered-Reverse Preacher-60x12,70x8(D/S)45x4
Standing Wrist Curls-95x25,115x20(D/S)95x10
(*Right Hammer Incline Presses-45x10,80x8(D/S)45x8)
15 min cardio
Lisa
Incline Bench-15x15,30x10,35x8,45x6... personal best!!!!
Flat Bench-30x10,35x8,45x6.. personal best!!!!
Dip Assist Machine-50x10,30x10... personal best!!!!
DB Curls-8x12,10x12,12x12
DB Hammers-10x12,12x12
Cambered-Bar Curls-20x12,30x6
Good workout. Shoulder started bothering me at work actually, right before the workout... warmed up and got some blood in there and it felt better. Lisa has been helping me really good with spotting for Incline Bench. Great Chest pump... should be back to 225 for the last set of Inclines in a couple more weeks. Lisa did really good on Chest as well, she can officially bench the bar... woohooooo!!! She's getting there, I have to trick her to use more weight... I get the weight for her and tell her that she did it for eight last week when it's a personal best weight that she has never used... hey, it works.
Biceps felt great, these are my favorite movements for them bi's. May shuffle the order for next week. Great, great forearm pump!!! Forearms are the best after biceps!! Looking forward to a good nights sleep tonight... picked up some ZMA yesterday, oh boy!!!! Wacky dreams and deep restfull sleep, here I come!!!!!
(in reply to Weapon X)
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RE: Logan's Journal - 4/12/2005 5:36:14 PM
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Weapon X
Posts: 986
Joined: 6/16/2004
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Quads/Hams/Abs-4/12/05(*Imbalance)
Leg Extensions-120x12,150x12,180x10
Squats-135x12,225x12,280x9
Leg Press-5x12,6.25x8
Lying Leg Curl-70x12,105x8(D/S)70x8
Standing Leg Curl-4x12,5x8
Seated Leg Curl-50x12,85x10
Hanging Raises-2x12-15(S/S)Knee Ups-2x12-15
(*Left Legged Toe Presses-5x25,5.25x20)
30 min cardio
Great workout! I've been Squating without a spotter for about a month now, and I actually have found that my focus is better... I just work with a weight that I can handle. Nothing much to report, just felt good today. The sun was out and the cardio felt really good to be moving around after sitting all day at work. Really have to give some thought to Thursdays Back workout, that day has been kind of stale for a while now...
(in reply to Weapon X)
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RE: Logan's Journal - 4/15/2005 5:23:47 PM
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Weapon X
Posts: 986
Joined: 6/16/2004
Status: offline
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Back (*Imbalance training)-4/14/05
Chins-30 Reps
Barbell Rows-135x12,185x10... Drop set - 135x6
Seated Cable Rows-120x12,150x12
One-Arm DB Rows-85x12,100x10
Deadlifts-205x10,295x6
(*Right Standing Concentration Curls-25x12,30x8(S/S)Right DB Hammer Curl-25x12,30x8... ouch!)
Great workout! Went a lot lighter and concentrated on form and getting a good contraction. Probbaly the best form I have ever had with Chins, thanks to Lisa helping me out. Great, great day with awsesome pump in my Back. Even though my Back is sore everytim, I have to tweak somethings for my sanity... I think I am going to sub the BB Rows for T-Bar rows in the corner... and do my DB Rows with my Chest on a Incline Bench. Those two altercations should feel good, with keeping the same format. Deadlifts just kill me last, I really have to talk to myself to get through those last two sets...
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RE: Logan's Journal - 4/17/2005 4:33:37 PM
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Weapon X
Posts: 986
Joined: 6/16/2004
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Shoulders/Traps/Triceps – 4/15/05
Seated DB Lateral Raises-20x12,25x12,30x7
Standing Military Presses-95x10,135x6(D/S)115x4(D/S)95x8
Rear Incline DB Raises-20x12,40x6
DB Shrugs-85x12,105x12(S/S)Cambered-Upright Rows-45x12,60x12
Rope Pushdowns-50x12,60x12,70x8
Close-Grip Bench-135x10,185x8,205x6
Overhead DB Extension-65x10,80x8(S/S)Bench Dips-BWx10,45x8
Kind of a sloppy day. Didn’t feel good off the bat. Was a little out of it… really am going to try and revamp my style on a lot of movements, I think they could be better. That Trap susperset kills me every time, traps are just buggin’ out after that one.
Triceps weren’t that great due to my elbow hurting. Just couldn’t get that deep pump. I am definitely changing stuff up for next week for them… more machine type movements. Overall, wasn’t a total wash out… a buddy gave me some suggestions on how to tweak my form on some movements, so I am looking forward to trying them out.
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RE: Logan's Journal - 4/17/2005 4:46:26 PM
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Weapon X
Posts: 986
Joined: 6/16/2004
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Calves – 4/16/05 (*Imbalance)
Lots of stretching…
Seated Calf Raises-2x25,3x20
(Left Seated Calf Raises-25x25,35x20)
Standing Calf Raises-180x12,380x12(D/S)240x8
(Left Leg Press Raises-5x25,5.25x20)
Tinula Raises-30x50,20x35… ouch!
30 min cardio
Nice quick day, jut got in there and wailed away on my calves. Deep, deep pump. My left calf is really, really coming up… after being ½” smaller than the right, Lisa is now saying that it looks bigger than the right from some angles. Next week I may superset the seated with the standing for a shocker.
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RE: Logan's Journal - 4/18/2005 5:47:52 PM
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Weapon X
Posts: 986
Joined: 6/16/2004
Status: offline
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Chest/Biceps/Forearms-5/18/05
Incline Bench Press-115x10,155x8,205x6(D/S)155x4
Flat DB Press-60x10,75x8,90x6
Dips-BWx10,50x8,BWx10
Concentration Curls-20x15,25x12,30x8
DB Curls (Alternate)-30x12,40x12 (21’s-25x21)
Reverse Barbell Preacher Curls-50x12,60x10
Wrist Curls-65x25,95x20
Good workout. Tried the whole tensing of the pecs at the top of the reps for Incline and Flat presses. Man, that’s going to take a little bit to master… I suppose I should be practicing flexing everyday to help me get that better mind connection. The thing is that I am trying to balance the weight and can’t really get that flex going on, I can do it for Dips, but the free weight stuff is going to take some time. Still a awesome pump though!!
Whatever I am doing for my biceps is working really, really good! I don’t know, maybe I can only get max stimulation when I am able to turn my wrist, I’m not questioning it… everything is going good. I will say this about the PumpTech that I am taking, it does give my forearms a awesome pump. Overall, great day!
(in reply to Weapon X)
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RE: Logan's Journal - 4/19/2005 5:27:26 PM
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Weapon X
Posts: 986
Joined: 6/16/2004
Status: offline
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Quads/Hams/Calves-5/19/05(*Imbalance training)
Leg Extensions-120x15,150x12,180x10..ouch!
Squats-135x12,225x12,275x9(D/S)225x6,,, ouch!
Leg Press-10 platesx12,12 plates and two quartersx10… ouch!
Lying Leg Curl-70x12,105x8
Standing Single Leg Curl-4x12,5x12
Seated Leg Curl-50x12,85x10
Seated Calf Raises-2x12,3x10(S/S)Standing Calf Raises-180x12,380x10
(Left Legged Press Raises-4 platesx25,4.25x20(D/S)3x10)
(Left Seated Raises-25x12,45x10(D/S)25x10)
20 min cardio
Woohoo!! Great workout. Drank a Red Bull and I was ready to go! Leg Extensions crushed my Quads… they were cramping really, really bad (Still are). Squats just felt evil, went up a little with presses… all in all pumped quads!
Hams were ringing. Great squeeze at the top of each movement… just changing the order of the movements seems to be working well. I really want to do some kind of shocker for them… got to get on that.
Calves felt great.. now that the nice weather is approaching I want to put a little more emphasis on my calf development. Felt awesome!! Ok, I got me some steak and some shrimp to eat. Rest day tomorrow, yea!!!!! Chaning the routine up a little... going away for the weekend.
< Message edited by Weapon X -- 4/19/2005 5:30:55 PM >
(in reply to Weapon X)
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RE: Logan's Journal - 4/25/2005 6:27:00 AM
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Weapon X
Posts: 986
Joined: 6/16/2004
Status: offline
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Shoulders/Trap/Triceps-4/11/05
Seated Lateral DB Raises-20x12,25x10,30x6(D/S)20x10
Machine Presses-60x12,80x10,105x8(D/S)70x4
Rear Delt Machine-60x12,80x12
DB Shrugs-85x12,105x10(S/S)Cambered-Bar Upright Rows-50x12,65x10
Straight-Bar Pushdowns-60x15,70x12,90x10
Machine Dip-60x12,80x12,130x12
Rope Pushdowns-45x12,55x12,75x10(R/P)
Ok, workout. Nothing all that great... had a huge pump in my shoulders though. Decided to incorporate more machines into this day, it was a nice change. The uprights felt a little to heavy after super setting with shrugs. The machine shoulder press they have is kind of weird, I don’t know if I’ll ever use it again.
Looking back on this day, something has occurred to me that Lisa has been saying all along since she starting working out. Either the weight is to heavy, or to light to feel the sets... on some things, I think she is right. I think I am going to try experimenting with straight sets when they can be applied. Because, looking back at that whole routine, I just did seven working sets… because the ones before that are just mild/medium warm-ups. I realize that I don’t really have the concentration and mind to muscle connection like guys who have been working out for like 15-20 years to get away with this sort of thing. I need more stimulation to the muscles, two to three work sets for each movement should be better. I went to my first bodybuilding competition over the weekend and after looking at these guys, they are really, really thick… I’m not going to get that at this stage in the game from one work set for each movement. It’s just not going to happen… I’m going to try to go more with my instincts on this one and use more volume with my workouts. Starting Chest/Biceps day on Monday.
(in reply to Weapon X)
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