Huge MP there mate, good work!
@ Vegeta: Thanks man! I always try to make that bar heavier and heavier in hopes of growth!
@ Big Guns: I'm trying to get those boulder shoulders!! I'm working on putting them up right now. Thanks for the support man, knowing that others want to see me keep consistant helps that much more.
@ El freako: Thanks for stopping by man, i appeciate it! I'm going to be keeping up with your log as well.
@ Samoan: I love your lifting speeches. But seriously, I feel like you've sumed it all up. I'm trying my best to keep this train of progression going!!
On a quick note: I started incorporating one day of HIT cardio a week. It's not so much to burn fat or anything like that. I'm not to concerned with that because im pretty lean to begin with. I do it because its an excellent way to improve the resperitory system in an explosive manner. When I lift heavy poundages, a lot of my power comes from my lungs. I push hard with a heavy exhale on the positive portion of most lifts. If I can make my lungs stronger, so will my lifts. Also, sprinting helps speed your metabolism ten fold. by doing this I will be hungrier more often and be able to consume more. With my metabolism raised all the nutrients and foods I take in will be better shuttled to the muscles rather than conversion of fat. If your body is sedentary all day, your body will adapt and realize it doesnt need an excess of calories. So if I take in a bunch of calories it will most likely turn to fat. Now that I have a even more raised metabolic rate the food I take in will be converted to muscle more easily. On another note, sprinting is incredible for hamstring development. Take a look at olympic sprinters and just check out their hammies.
I did 8 sets of sprints. I warmed up with a light jog for about 5 minutes and then went into my sprints. I would sprint for 70 meters, then walk 7 meters. That would be one set. I did 8 sets.
I'm just going to write down everything real quick, not put too much explanation on anything.
1. Deadlifts: 415: 5 435: 5,4
2. Underhand BB rows: 240: 7 245:7,7
PR!! Lowered volume by one set.
3. T bar Rows: 170: 8 172.5: 7,7
Pr! Lowered volume by one set.
4. Pulldowns: 245: 8 250: 8,8
PR! Lowered volume by one set.
5: Rack Chins: 12: 8,7,7
Changed grip to a tiny bit more narrow. Only by about 2 inches, but it felt a whole lot better.
I lowered the volume a bit on everything. I felt 4 sets was just overkill. I'm doing something closer to HIT but not exactly. I feel like 3 sets is a good mix of volume and intensity for me with my designated rep ranges. I got a PR on basically everything. This was really an awesome workout for me. I felt so strong the entire time. I gotta grow!!!
Ok so that back day was on Friday.
This CHEST/CALVES/ABS day was on Thursday
1. Incline Press: 240: 5,5,5 245: 3
PR. the 240 felt soo much better this week. I managed two more total reps. But the control just felt that much better. It felt very doable the whole time. I tried 245 at the end so my muscles could feel that weight. I managed 3 which wasn't too bad really.
2. Decline Press: 215: 5 225: 5,5,5
The 225 felt awesome this week. I got in a great rythm and just killed it. I got two more sets of 5 out of it than last week. I'm definitly going for the 230 next week!
3. Machine Fly: 220: 8,8 222.5: 7
This was good, I got a nice stretch the whole time and really burned out my chest.
Toes forward calf raise: 315: 10,10 320: 10
PR. These felt perfect. Nice and heavy with a controled negative and a peak contraction.
Toes in calf raise: 275: 10 280: 10,10
I got one more set of 280 in this time. It's a slow progression, but its there. As long as I can feel the muscle working its hardest, I can't ask for more.
Rope Crunch: 202.5: 10,10,8
These were much more controlled than last week. My mind muscle connection was really there. I managed to get one more set of this weight, and a handful more reps.
Hanging leg raise: 12: 10,10,10
12 pound dumbell inbetween my feet. More reps done this time. All in all good.
Then I finished with my oblique burn out. I do 15 side crunches on each side then 50 trunk twists with a medicine ball.
Awesome sessions Pete. PR'S all over the place. Good job man. Whatever your doing just keep doing in it bro cos it sure is working. How's your bodyweight going? Have you increased 2.5lbs like you wanted to each month?
On the workouts though, very heavy deadlifts and your incline press is very heavy.
@ Vegeta: Thanks man, I hope they keep on coming! It's the best feeling in the gym for me.
@ Big Guns: Yo man, yea I'm going to keep on doing my modified version of HIT. I know it's really not that close to it, but the volume is significantly lower than what Im used to. But it's working so "If it aint broke, Why fix it?". My weight has been steadily increasing. I'm hanging around 204-205 right now. I need to be 205 by December 1st, At this rate of my weights going up and my calories high I feel like I'll be there.
By the way, your Avi is sick. Your back looks amazing man. How old are you?
Hey, thanks alot dude, that means alot I really appreciate that. I'm 18 years old pal. How olf are you Pete?
wow, that last session looked awesome bro, great incline and decline pressing right there 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.
Thanks to everyone for all the awesome support and cheer. That's the stuff that fuels my tank in the gym.
So my current split has me in the gym 4 days a week. The lowest volume I've ever done probably. I've been doing this for about 1.5 months. I gotta say, I LOVE IT. My body has been recovering well and I feel like all my workouts have been reflecting that. consistant PR's and increasing reps, etc. Monday and Tuesday were rest days, with the exception of a short HIT cardio session on Monday. I was feeling so anxious to lift those two days, but I let my body make the decision for me, not my brain. My body was telling me, just give it these rest days and you'll lift on Wed. That's what I did. I think the combination of wanting to get in the gym + my recovery time really pushed this workout.
1. Tricep Push Press: 230: 5,5,5
PR! lowered volume by one set. I was feeling feeling toasted after the three sets, I definitely felt that it was enough.
2. Cable Pushdowns: 192.5: 8,8,8 195: 7
PR! I looked in the mirror after these...my triceps have never looked so big. They were just blown the fuck up.
1. EZ bar curl: 110 (not including bar): 9,6,6
PR on reps. I got 21 reps completed in the three sets, so this means I move to 115 next week! I successfully added a rep or two more with the 110 each week. It took me a couple weeks to conquer this weight, but I did it! now im ready to battle 115!!
2. DB alternating curls: 60's: 8,8,8
PR on reps. Last week I had enough reps to move up to 65's but I decided to stick with this weight one more week and really just own it. I really did that last night. Every set felt tough, but totally controlled and working. I can't wait to try 65's next week!!
3. Reverse cable curl: 130: 8,8,7
PR on reps and sets. I only did one set of this last week and it just about killed me. This week I just killed it. I'm definitely going to try 132.5 next week.
This workout was so damn good for me. I felt like I was on top of the world after it. everything that could have gone wrong went right. All obstacles were completed, and now Im ready for another mountain to climb next week.
No love on the Arm workout?? It's all good, yesterday was LEG DAY! For some reason, now that I've been really fighting against the weights on Leg day, I get some anxiety during the day just thinking about the lift. It doesn't go away until I finally get in that squat rack and do work!
1. Front Squat: 280: 5 285: 4,5,4
PR! I never tried 285 until yesterday. Man was it a difference. I'm going to keep this weight for a while probably. Even though I got good reps out of it I want to keep it around for a little while so i really master it and get my mind muscle connection stronger with the heavier weight.
2. narrow stance leg press: 395: 8,8 400: 8
PR! This felt so much easier this week. Not really sure why. I hope its not because I didn't use enough quad on the first exercises. But either way, I was happy with how I pressed.
3. Seated leg curl: 235: 8 240: 6
PR! Man, 235 felt pretty damn good, but that 240 was a different ball game. I had good form the whole time, but it was much harder. I guess thats all I can really ask for though.It's crazy how 5 more pounds can make such a difference.
4. glute ham raises: 2 sets to failure.
These are just really damn hard. I might move them to the end of my workout just so it doesn't effect anything else in the workout.
5. Stiff leg Deads: 250: 8,8
PR! These felt great. Nice stretch at the bottom. I'm really liking this exercise.
6. Lunges: 205: 8,8
PR! I really struggled with these last week. This week it felt tough, but not nearly as hard as last week, and this was with 5 more pounds on it.
All around good workout. A lot of PR's. I can enjoy a rest day now. I noticed that the rest days aren't only for the muscles to recover but also for the central nervous system. I can actually feel a little achey from the workout all across my body. Not just my legs, but my body as a whole feels a tiny bit run down from the hard work. I know by tomorrow i'll be 100%. I'm getting a lot better at listening to my body which should definitely help put on size. hypothetically, If i were to tell my body to shut up and lift today, I would probably put so much stress and trauma on my body that it wouldn't do me any good. My body is trying to recover as a whole, and i need to treat it as such.
Hello All! Saturday and Sunday were productive days for Chest and Back. I'm looking forward to just vegging out today and getting my must needed recovery in.
1. Incline Press: 245: 4,4,4,3
I only did 1 set of this weight last week. So I really wanted to hammer away at this weight. I have the feel for it now.
2. Decline Press: 225: 5 230: 5,5,5
PR! I knew 225 would be too easy this week, and it was! 230 felt great, I still had it very much under control and has a clear mind muscle connection.
3. Machine Fly: 222.5: 8,8 222.5: 7
PR. I got that stretch i was looking for, and a nice pump to finish off the chest workout with. I generally have less rest time for this exercise. I don't treat it as a power movement like my presses.
1. calf raise (toes forward): 320: 10 325: 10,10
PR! These just feel so damn good. The weight is right where it needs to be. Its challenging, but Im still getting a full ROM and contraction at the top.
2. Caf raise (toes in): 280: 10 285: 8,8
PR. These are just real damn hard. When I put my toes in, it hits the outside of my calf. Its such a small muscle, but necessary to hit. The movement is a little awkward, but I definitely see a difference in my calves.
1. Rope Crunch: 202.5: 10 205: 8,8
PR. The 202.5 felt easy, but damn that extra 2.5 was tough. My form felt like it was wavering a bit on those two sets. I'm going to really focus to make 205 an easy weight for me.
2. Hanging leg raise: 15: 10, 10, 8
PR! I was really surprised these went so well this week. I thought the new weight would be hard, but I did real well with it. I have noticed a significant difference in my abs lately. My lower abs are finally gaining some size!
3. oblique superset: I did a set of side crunches on each side (about 15 each) then did trunk twists (40).