A Training Raggamuffin

[raggamuffini]

7.00 AM wake-up and swimming for 45 minutes... I was going to do HIIT but then decided to just swim around without any kind of program..

I have a Back-training day today.. So just for fun I decided to test 200 meters of Breaststroke with long flex to the front (arms) and with extra-concentrated lat pull at the back.. and without using legs.. The idea was to get my lats warmed up and maybe even find a get a small feeling at the muscle...
... I got to 150 meters and then my lats were all pumped up.. Couldn't continue


BTW. I used to do competitive swimming some years ago.. Now I can't even do 200meters of breatstroke without legs, without getting a pump to my lats

 

[raggamuffini]

Todays workout was supposed to be Back, Forearms and Legs (pump), but I had to switch the legs to abs:

1.Pull-Up (wide, monkey grip)
-BW x 10
-BW x 10
-BW x 10

2.Pull downs (hammer grip)
-80kg x 12
-80kg x 12
-80kg x 12

3.Seated One handed Row in machine (plates)
-75kg x 12
-75kg x 12
-75kg x 12

4.Deadlift
-120kg x 10
-140kg x 10 PB!
-120kg x 12

5.Curls in cable with Rope
-60kg x 12
-60kg x 12
-60kg x 12
-60kg x 12

6.Seated abs machine
-90kg x 15
-90kg x 15
-90kg x 15

7.Leg raises
- x20
- x20
- x20

Today I felt really too tired to workout.. I was supposed to do a pump for my legs but as I predicted the Bulgarians did their job and today I walk the same way the infamous grapefruit would
All togeather a pretty bad sessions.. Only good thing was that I managed to get the DL 140kgx10 which I had already last week decided to do.. It felt pretty heavy too

 

[raggamuffini]

Todays session was Chest, Delts and Triceps (pump)

1.DB shoulder press
-25kg x 12
-25kg x 10
-25kg x 8 + 22,5kg x 5 + 20kg x 4 (drop set)

2.Incline Bench press (machine whit similiar motion to db press)
-35kg (per side) x 12
-35kg x 10
-35kg x 10

3.Flat Bench press machine
-90kg x 12
-90kg x 10
-90kg x 10

4.Cable flies
-35kg (per side) x 12
-35kg x 12
-35kg x 12

5.DB side laterals/DB front raises (superset)
-12,5kg x 12 + 15kg x 12
-12,5kg x 12 + 15kg x 10
-12,5kg x 10 + 15kg x 10
-12,5kg x 8 + 10kg x 7 + 8kg x 6 (side lateral drop set)

6.Rear delt row
-??? x 15
-??? x 15
-??? x 15

7.French press in cable
-65kg x 12
-65kg x 12

8.One handed reverse grip push-down in cable
-20kg x 15
-20kg x 15
-20kg x 15

I was still too tired today and had some problems with my shoulder (which delocates easily) so I decided to do some lame-ass machine exercises in stead of real ones.. Not a good workout at all but atleast I got a great pump to my triceps at the end..
Tomorrow it's time for some rest and the day after tomorrow I will come back with newfound energy and strenght :music:

 

[Zigurd]

Awesome log bro !!!

Nice weights you are pulling !! I also have some shoulder problems and I know how much it sucks =/
Good luck bro !

 

[raggamuffini]

Awesome log bro !!!

Nice weights you are pulling !! I also have some shoulder problems and I know how much it sucks =/
Good luck bro !

Thank you alot! Nice to have you reading my log
Shoulder problems are srerious pain in the ass.. In my case the doctors say it's not worth a surgery and I also agree, but still the shoulder sometimes affects my training a lot..

 

[raggamuffini]

Todays session was a bit different: Lats, Biceps and Abs

1.Pull-Down
-85kg x 12
-85kg x 12
-85kg x 12
-85kg x 12

2.BB row (with underhand grip)
-75kg x 12
-75kg x 12
-75kg x 12

3.Z-bar curl
-50kg x 8
-45kg x 12
-45kg x 12

4.Smith curl with fat-bar in cable
-60kg x 12
-60kg x 10
-60kg x 10

5.Pull-over in cable
-??? x 12
-??? x 12
-??? x 12
-??? x 12

6.DB curl in incline bench
-15kg x 12
-17,5 kg x 8 + 15kg x 5 + 12,5kg x 5 (super set)

7.Seated abs machine
-95kg x 15
-95kg x 12
-95kg x 12

8.Cruches in roman bench
-10kg x 15 (behind the neck)
-10kg x 15
-10kg x 15

So pretty high volume today and also for the upcoming workouts in the beginning of this week. I will only do monday, tuesday and wednesday workouts and have a small break of thursday, friday, saturday and sunday.. I haven't had this kind of small break since Christmas and I think body needs one in order to be able to recover fully :music:

So anyways the idea is to give my body a last pounding before the break

 

[raggamuffini]

Todays session was: Delts, Chest, triceps

1.DB shoulder press
-25kg x 10
-25kg x 10
-25kg x 10

2.Decline DB Press
-30kg x 10
-30kg x 10
-30kg x 10

3.Flat Bench Machine
-90kg x 10
-90kg x 10
-90kg x 10

4.Tricep push with rope, behind the neck in cable
-60kg x 12
-60kg x 12
-60kg x 12

5.Push down underhand grip in cable
-50kg x 15
-60kg x 10
-55kg x 12

6.Dip machine
-90kg x 12
-90kg x 10
-90kg x 12

7.Rear dealt row
-??? x 12
-??? x 12
-??? x 12
-??? x 12

8.Side delt raises
-12,5kg x 12
-12,5kg x 12
-12,5kg x 10
-12,5kg x 8 + 10kg x 7 + 7,5kg x 6 (drop set)

9.Upright row in cable
-60kg x 12
-60kg x 12
-60kg x 12

So todays workout was high volume again.. Didn't manage to get a great pump to anywhere else but delts.. Still a decent workout over all.. Tomorrow is legs and perhaups some pumping to other muscle groups alos before the small break :music:

 

[raggamuffini]

Last workout before the break: Legs, arms (pump)

1.Squat
-60kg x 12 WU
-60kg x 12 WU
-120kg x 10
-120kg x 10
-120kg x 10

2.Bulgarian squat with DB's
-27,5kg x 10 (both sides)
-27,5kg x 10
-27,5kg x 12

3.Leg extension/Lying leg curl (super set)
-75kg x 12 + 65kg x 12
-75kg x 12 + 65kg x 12
-75kg x 12 + 65kg x 12

4.Seated leg curl
-85kg x 10
-85kg x 10
-85kg x 10

5.Seated Calf raise
-80kg x 12
-100kg x 10
-80kg x 12
-80kg x 12
-80kg x 12
-80kg x 12

6.Bicerp curl in cable/Push-down in cable (super set)
-??? x 15 + 15
-??? x 12 + 12
-??? x 12 + 12

Todays session was a bit shorter but managed to get an awesome pump to my whole legs and also arms.. Now it is time for some rest (max 5 days.. probably only 4) and then a comeback with new intensity.. :music:

 

[raggamuffini]

I was supposed to stay off the gym for 4-5 days but since I had two days of 6000+ cal (high carb), I felt like doing a light pump day for whole body:

1.Leg extension
-75kg x 12
-75kg x 12
-75kg x 12

2.Leg Curl seated
-75kg x 12
-75kg x 12
-75kg x 12
-75kg x 12

3.Calf raises in press-machine
-150kg x 12
-150kg x 12
-150kg x 12
-130kg x 15
-130kg x 15
(all these done with 20 second rest between the sets)

4.Bulgarian squat with DB
-26kg x 12
-26kg x 12
-26kg x 12

5.Pull-Down
-80kg x 10
-80kg x 10
-80kg x 10
-80kg x 10

6.One handed DB row (incline bench)
-36kg x 12
-36kg x 12

7.DB Bench Press
(did these by doing 3 half-motion (pump) presses and 1 full motion)
-30kg x 16 (3+1 x 4)
-30kg x 16
-30kg x 16

8.DB shoulder press
(did these by doing 3 half-motion (pump) presses and 1 full motion)
-21kg x 12 (3+1 x 3)
-21kg x 12
-21kg x 12

9.Cable flies
-??? x 12
-??? x 12

10.Side delt raises
-11kg x 15
-11kg x 15
-11kg x 15

11.Front delt raises
-13,5kg x 12
-13,5kg x 12

12.Rear delt row in cable with rope
-45kg x 15
-45kg x 15
-45kg x 15

13.Dips
-BW+15kg x 12
-BW+15kg x 12

14.Scott curls in cable
-55kg x 12
-55kg x 12

15.DB curls
-18,5kg x 12
-18,5kg x 12

16.Cable Push downs with rope
-60kg x 12
-60kg x 12

In stead of a rest day I decided to do this kind of set in 1h15min
I really enjoyed myself and I hate breaks from training so this kind of light day was the best solution for me
Moday will start my new rotation in training and looking forward to it! Also looking forward gloing back to my strict diet which I have followed for 7 months without any breaks till these past two days..

 

[Hypocrisy86]

congrats man, keep up the intense volumetric work!

 

[raggamuffini]

congrats man, keep up the intense volumetric work!

Thank you and great to have you reading my log :music:

 

[Zigurd]

Strong sessions bro !! Keep the raggamuffin power level up ;D

 

[raggamuffini]

Strong sessions bro !! Keep the raggamuffin power level up ;D

Thanks buddy! I'm not just going to keep it up, but really get it up for the first time

 

[Natzo]

glad to see a good log in here!

keep up the good work!:gaysign:

 

[raggamuffini]

glad to see a good log in here!

keep up the good work!:gaysign:

Thanks for the support Natzo!


Todays workout was: Biceps, Lats (pump) and Abs

1.DB Curls
-27,5kg x 4 + 25kg x 3 (had to do a drop set because it was too heavy)
-25kg x 7
-25kg x 6

2.Scott Z-bar Curl
-45kg x 7
-45kg x 6
-45kg x 6

3. Straight-bar curl in Cable
-??? x 7
-??? x 7

4. Pull-down with wide monkey-grip
-80kg x 12
-80kg x 12
-75kg x 15

5.Pull-over in Cable
-75kg x 15
-85kg x 10
-75kg x 15
-75kg x 12

6. Seated Crunch in machine
-90kg x 15
-90kg x 15
-90kg x 15

7.Lying Crunch in machine
-70kg x 15
-70kg x 15
-70kg x 12

8.Leg Raises
- x 20
- x 20
- x 20


A basic start for my lower-rep week.. A solid feeling but no significant pump.. I had a pretty good mood today and I was training with my girl + usuall training partner, so had good company :music:
Tomorrow I will do Triceps, shoulders and chest (pump)!

 

[Natzo]

Solid workout bro!

 

[tim290280]

How do you go getting a pump in the lats after doing arms?

 

[raggamuffini]

Solid workout bro!

Thank you my friend! :music:

How do you go getting a pump in the lats after doing arms?

Actually that is quite weird thing.. For some reason I have always found it hard to get a good pump to my lats.. For about a year or so I have been able to get the right feeling in every workout..

And the weird thing is that I tend to get the most agonizing pumps to my lats when I do the pump training for them after training arms
Pull-over in cable with pretty small weight and for high reps with super slow and clean form always does the thing for me..
Also the pull-downs seem to work pretty well after arm training which is even more disturbing..

I used to think that the reason for this was that I'd use too heavy weights and not good enough form when training my lats on a back day, but after dropping the weights really low and concentrating on the form I still got the better pumps on the arm-training days..
Maybe it has something to do with pre-exhausting of the biceps, but even that sounds a bit absurd because I really am not doing pull-downs or chin-ups by using my biceps more than lats..

My best explanation so far to this is that the combination of high-rep extra clean form pulldowns and Pull-overs in cable, just works for me better than anything (If judging by pump obviously..)

haha.. Maybe I should become a writer if I can't make shorter answer than this

 

[raggamuffini]

^^
And now that i got started with the writing..
Todays workout was: Triceps, Delts and Chest (pump)

1.Dips
-BW+35kg x 7
-BW+40kg x 6
-BW+35kg x 7

2. Skull crushers with Z-bar (lying)
-50kg x 8
-50kg x 8
-50kg x 8
-50kg x 7

3.Cable push-down with rope
-"75kg" x 8
-75kg x 8
-75kg x 7

4.Side delt raises with DB
-15kg x 8
-15kg x 8
-15kg x 8
-15kg x 7 + 12,5kg x 4 + 10kg x 4 + 7,5kg x 4 (drop set)

5.Rear delt machine
-??? x 12
-??? x 10 (all the weight the machine has )
-??? x 10
-??? x 10

6.Front delt Raises with BB
-35kg x 10
-35kg x 10
-35kg x 10

7.Bench press machine (Did these by doing short motion with the chest, not fully extending the arms)
-85kg x 15
-85kg x 15
-85kg x 15

8.Cable flies
-??? x 12
-??? x 12

Really good workout.. Everything went really well and had a good feeling at every muscle group trained :gaysign: I did higher-reps sets to my triceps than I intended because i have noticed that especially at the skull crushers my form suffers if there is even slightly too much weight.. So overall a solid solid session

 

[PrinceVegeta]

Strong workout man! things look good here! keep it up!