My ordinary training log

[ordinary]

Lion - thanks bro... yeah, I have always had Popeye forearms. I guess I'm lucky

Sheriff - thanks bro

Bulky - thanks bro... I appreciate it. I'm 29 and have been doing this stuff seriously since I was probably 15. I can't remember not working out though... I used to sneak down to the basement to workout on my dad's old workout bench. My folks weren't to into my workout addiction. Oh well they loose... I got huge...

1/7/08 - Chest, Lats and Calves

Warm up -
Inc DB press - 60*12, 80*6, 100*3, 120*1

Working -
Inc DB press/Pull Ups/each set followed by 10 3ft box jumps
120*12/12(BW)
120*9/10(BW)
120*7/10(BW)
-
Cable CrossOvers/PullDowns/each set followed by 10 3ft box jumps
100*10/255*10
100*9/255*10
100*9/255*8

FreeMotion Press/HammerStrength High Pulls/each set followed by 10 3ft box jumps
200*10/115(per side)*10
200*10/115*9
200*10/115*9

Calves - 4 supersets standing calf raises/seated calf raises
4 - stack*12/180(4pl)10

Felt good. Got shoulders tomorrow.

 

[Bulkboy]

^^haha awesome story bro, and its certainly paid off for u man

that workout is great btw, repping out the 120s like that is pretty darn impressive, and following that up with pullups, shit i can only imagine the pump u had going

so how does ur training split looks like?

 

[PrizeFighteR]

haha that's great sneaking down to workout

Inc DB press/Pull Ups/each set followed by 10 3ft box jumps
120*12/12(BW)
120*9/10(BW)
120*7/10(BW)

Great stuff ordinary

 

[Tunen]

Sweet session mate I like your style of supersetting and including those jumps. Why do you do those anyway? Explosivity for squats? Calf-annihilation?

 

[Rocky]

Pics are superb. Great size and shape. You would have done well if you'd competed.

Session looked great again too. Choice supersets with impressive weight again. Your training really has paid off.

 

[ordinary]

Thanks Bulky, Prize, Tunen and Rocky for stoppin by!

Bulky - my split right now is kinda a bit different than what I normally follow. I'm doing a two day Chest and Back split. On the first day(yesterday's workout) its supposed to be outer and upper chest with lats. Then the other workout is more inner and lower chest with middle back. I kinda morphed it from Arnold's back and chest workout idea. If it worked for him, than why not me. Then it's shoulders all by itself. I think that shoulders are a weakness of mine so I give them all my attention on that day. Then its quads and triceps and hamstrings and biceps. This makes it a 5 day split.

Tunen - the box jumps came from me hating cardio, but needing to get it some how. I started doing a lot of circuit work and then a trainer friend of mine brought the box in and I was hooked. It really gets the heart rate up and the explosive movement really (in my opinion) has helped with my overall leg shape. I also do a lot of mountain biking which I feel has been key in my leg development. My legs always have carried more body fat than my upper body, so by doing this I feel it has kept that in check. Plus, not many people can do them... especially at only 5'8" and 205 lbs so it makes me feel cool.

Sorry for the ramble. See ya'll after the workout today.

 

[Lionheart]

Sweet DB presses.Supersets are awesome.Looking forward to see next session m8.

 

[ordinary]

Thanks Lion. Nice seeing you today.

Shoulders - 1/8/08

Today was a very good day... I was taught a new exercise... me likey.
Military Press -
Warm Up -
95*12, 135*8, 185*6
Working
225*10, 245*6 (last rep was a killer) PB, haven't gone that heavy before.

New exercise - Seated Single arm press, and the way the exercise was performed was putting a bar in the corner, load one side with the plates (very much like if you were going to do T-bar rows with the bar in a corner) and keep your arm in a neutral position press it up. It does hit I would say front delt more than regular military, but that's due to the neutral arm position.
70*12, 70*12
95*8, 95*8
95*8, 95*8

Another favorite: 100 rep side laterals - I take a DB that I could probably do 20 reps with and start. 10 reps one side then right away do the other side for 10 and then back to the starting arm. No rest. No stopping. If it gets too heavy drop the weight slightly and continue until you get to 100 for each arm. If this doesn't burn, I don't know what will... you must be dead or something. I used a 20 lbs db.

Rear delt flyes (on pec deck)
150*20, 180*15, 220(stack)*6

DB Crazy 8 shrugs -
3 sets 120*8 to front, back and side

Iron Cross flyes -
27.5*10, 27.5*10, 27.5*10

Then abs - 3 sets of cable crunches supersetted with hanging leg raises

Done and done... I can't even pick my nose right now.

 

[Bulkboy]

hot dauym, that is one crazy ass session man! incredible military press and following that up with a new exercise, awesome i might try it out myself sometime those 100 rep laterals hurt just reading about them

awesome job bro

 

[Maxmonzter]

pretty insane volume you got there and the strenght is off the hook, looking really impressive also very intense

 

[Daniel Andersson]

Suits good?

 

[Lionheart]

Very strong Military presses and rest of the session is just nuts.100reps set

 

[PrizeFighteR]

love reading this log! that one arm press sounds wicked! have you ever competed ordinary?

 

[Rageking]

that side lateral 100 rep sounds pretty good, im gonna try that tomarrow thanks for the idea

and i dont really understand the one armed press you were explaining, do you get on the floor and do it or what? im a little confused could you explain that a little more sounds interesting

 

[ordinary]

Afternoon all.

Rage - Let me try again. Get a seat bench (like if you were doing seated DB presses) and a bench straight bar. Place one end of the bar in a corner and then have the seat positioned so that when you grip the other end of the bar and press it up like a DB press it is comfortable. Your grip and arm motion will be a bit more neutral, meaning that the arm won't flare out to the side like when doing normal press. Place a plate on the end you are going to press and then just do your set number of reps and switch to the other arm. It might take a few reps to get the form. Once you got it though you will know it. I hope that helped, if not I'll be on the next bus to Ohio to show ya.

Todays workout - Legs!!!
So did a circuit workout today -
Single leg leg press - 3ft box jumps - single leg curls(plate loaded mach.) - leg extentions(plate loaded mach.) - walking lunges
3 sets - 270(6pl)*15, 15 - 7 - 160*10,10 - 145*12 - 110*12(across room and back)
2 sets - 320(6pl+2qtrs)*15, 15 - 7 - 160*10,10 - 145*12 - 110*12(across room and back)

4 sets - Deadlift machine
540(12pl)*6

And done... workout took around 45 mins. Felt good. Deads still felt real strong, walking lunges sucked big, but that's lunges for ya.

 

[Rocky]

100 rep set sounds insane for lateral raises! Quality burn.

I'll say those deads felt strong - look at the weight! Impressive work once again.

 

[Daniel Andersson]

Just awesome shoulder workout

 

[PrizeFighteR]

I think I might give some of your shoulder training a go tomorrow. Looks like it's going kick my ass!

 

[Turkish1530]

circuit workout!!! much different bro, nice training session ordinary, keep it up!!

 

[Lionheart]

Damn you give hard time for your legs.Keep it up m8.