Nice presses man making it look easy, keep it up.
@ Lionheart & Samoan: Thanks guys, I'm going to keep fighting for those PR's!!
Saturday was BACK day!! If I haven't said it before, my back is my least impressive bodypart. It's pretty wide, but really lacks thickness, and just overall development. My back Lat spread is pretty good, but I feel like my back just kinda disappears when I do my back double bi. So i've been hitting back as hard as I can to bring it up to par.
1. Deadlifts: 415: 5 430: 4,5
PR. Felt awesome. the 415 felt so damn easy. It's my third week starting with that weight, and it just felt so easy. I remember a month or so ago when I struggled with that, no its cake. the 430 went real well. the first set of it wasn't great because as i lifted the weight i noticed my left hand was about 2 inches to close in, and it threw off my balance a bit. my last set was so smooth though.
2. Underhand BB rows: 230: 8 240: 7,7,7
PR. The 240 is definitely a good weight for me. I'm going to work it more next week to own it. I like to do a bunch of sets with the same weight so I know exactly what it feels like, be accustomed to it, and make it my bitch.
3. T bar rows: 145: 10 160: 10 170: 8,8
These felt much better this week. I bent over more, and really contracted my middle back well.
4. Pulldowns: 230: 8 240: 8 245: 8,8
PR. These went well. I controlled the weight well, and got a good contraction.
5. Rack chins: 20: 8,7 12: 7
I put a DB on my torso, about at the waist. i didn't get a great contraction on this. I'm going to lower the weight a little bit next week.
@Vegeta and Big Guns Lance: Thanks guys, I train for strength so that is awesome to hear from both of you! Especially coming from a guy that does pulldowns with 170 kg!!! I still can'tget over that, that's just nuts.
Monday was ARMS! (bi/tri/forearm)
1. Tri Push Press: 225: 5,5,5 230: 4.5
PR. This is like a shoulder press, just a bit shorter of a movement. The 225 was good this week, I got two more reps in total out of them. and I managed to get 230 for 4 solid reps, couldn't finish the 5th one, but i tried my damn hardest.
2. Cable Pushdowns: 190: 8, 8 192.5: 8,7
All in good form here. The 192.5 still feels pretty hard, but i managed to get two sets out of it.
3. EZ bar curl: 110 (not including bar): 8,6,6 That's 20 reps in total. I need one more rep (21 reps) to move up another 5 pounds. I know I can do it next workout!
4. DB alternating curl: 60s: 8,8,7 I got 23 reps, so techniquely I can move up in weights to 65's, but I feel like I used a bit of momentum on the second and third set to get an extra re or two. Next week, Im going to use the same weight, and keep my form close to perfect.
5. Reverse Cable curl: 127.5: 8 130: 4 127.5: 8
I'm not sure what happened that second set, so i went down to 127.5 again.
Very successful workout. My weights are going up, and my form has stayed on point. I don't feel like i need to increase my calories just yet because my strength hasn't stalled out at all. the extra rest days I've put in are really helping.
I probably haven't stated this yet, but I only lift 4 days a week. It's been working well for me so far. It's enough time to be completely recovered so that by my next workout there are no secondary muscle groups are fatigued enough to affect my lifts with the primary muscle group im working on.
awesome arm workout bro, strong curls, and strong tri pressing. and ye, i concur with vegetas, would be awesome seeing some offseason pics of u man:)
Out of the night that covers me,
Black as the Pit from pole to pole,
I thank whatever gods may be
For my unconquerable soul.
In the fell clutch of circumstance
I have not winced nor cried aloud.
Under the bludgeonings of chance
My head is bloody, but unbowed.
It matters not how strait the gate,
How charged with punishments the scroll,
I am the master of my fate;
I am the captain of my soul.
Awesome workout there Pete :)
Great wegiht on the tri push, thats serious weight there for your tri's and really heavy cable pushdowns aswell bro. Solid bicep work there aswell. You'll get that extra rep so you can increase your poundage on the ez curls. I agree with vegeta and Bulkboy...get those pics up big man.
P.S. Thanks for the comliment regarding my hammer pulldowns :)
@ Big Guns: I figured you would understand the importance of the progression of just one rep. And your welcome!
@ Samoan: I couldn't agree with you more if I tried.
@Rocky: You read me like a book. I really hate my back thickness, and I'm doing everything I can to change it. The deadlifts are my number one answer. Thank you for the kind words and reassurance. It always feels good to hear what your doing is right.
Yesterday was LEG day!
I've made some minor changes in my leg day. I lowered the volume a bit. the rep ranges, and exercises are the same. But Im doing a few less sets. I'm sore for wayy to long after my leg workouts. And I feel like its un needed for growth. As long as I make sure every single rep I do is near perfect form, and is stimulating the primary muscle I feel there is no reason to just keep hammering away at the same weight. Stimulate don't annihilate!! Big Guns Lance definitly has influenced my workouts. I'll be sure to keep you all posted if this method is working for me.
1. Front Squats: 270: 5 280: 5,5,5
280 felt pretty damn tough last week. This week it was much better. I kept my chest up the whole time, and I really felt my quads doing the work.
2. Narrow stance leg press: 390: 8 395: 8,8
These were tough, but I got through them with perfect form. I did one less set than last week and believe me, I still felt worked, and stimulated a ton.
3. Seated Leg curl: 230: 8 235: 7
only two sets, but definitely stimulated and pleanty fatigued.
4. Glute ham raise: 2 sets done to failure
One less set, and definitely worked hard.
5. Stiff leg Deads: 245: 8,8
one less set, but still felt a great stretch on every rep. I made every single rep work for me.
6. Lunges: 200: 8,8
One less set, and damn was I happy to know I was done for the leg workout!!
After my leg workout I was still pleanty tired, believe me, it still isn't easy in the slightest. I feel like I will be able to move up in weights more steadily by lowering the volume a bit. One thing I've noticed is I'm not nearly as sore this afternoon as I usually am the day after. I think this is a good thing, because I still stimulated the muscle entirely ( I had a huge leg pump yesterday and still today) but my legs are definitly not filled with lactic acid as they usually are. I feel like this is a good amount of volume. Most HIT trainers would say that 4 heavy sets of squats might be a bit too much, but im going to keep it for now. I might lower it to 3 sets, but I feel like squats are such a necessary exercise I should do 4 sets. It's still up in the air though, I may lower it to 3 in the future.
Woah, I didn't realize I was so far behind on updating this!!
I did Chest/Calves/Abs on Thursday, and Back on Friday. I'm going to post them real soon.
I did Shoulders and Traps last night. Unfortunately, I didn't have time to do the whole workout. I finished all of the shoulder portion of the workout, but no direct trap work was done (shurgs). It's not the end of the world though, I get pleanty of trap work from so many various parts of my other workouts.
Military Press: 215: 4,4,3
I got another set out of this, and on the first two I get an extra rep on each set. This was deinitely much better than last time.
Upright row: 185: 8,8,7
I got one more set of 185 in this time. Not a huge improvement, but still pretty good.
Reverse Fly: 175: 8,8,8
These were good, I only got one set of this weight last time, so I wanted to just bomb my rear delts with this weight for three sets.
This was all done in 30 minutes. I'm striving to make my workouts with less volume. I did 4 sets of all these exercises last week. I feel like I can still use heavy weight, improve every week, and stimulate the muscle completely with just three sets of each.
Again, Im an idiot, and I'll fill in my chest/calves/abs day and my Back day. They were both really good workouts so I want to make sure I post it. I got a bunch of PR's in so I'm really phyched about it!