A Training Raggamuffin

[raggamuffini]

holy shit the volume is just sick man!!!!!!!!! you are a freak

hehe.. Thanks bud, I always do my best in order to be a freak in training

 

[raggamuffini]

The last session in this 10x3-week was: Shoulders, Chest and Triceps (pump):

1.DB Shoulder press (20 second between sets)
-30kg x 3
-30kg x 3
-30kg x 3
-27,5kg x 5
-27,5kg x 5
-27,5kg x 5
-27,5kg x 4
-27,5kg x 4
-27,5kg x 4
-27,5kg x 4

2.Bench Press Machine (plates) (20 sec..)
-105kg x 5
-105kg x 5
-105kg x 5
-105kg x 5
-105kg x 5
-105kg x 5
-105kg x 4
-105kg x 4
-105kg x 4
-105kg x 4

3.DB Low Incline Flies (20 sec...)
-22,5kg x 5
-22,5kg x 5
-22,5kg x 4
-20kg x 5
-20kg x 5
-20kg x 5

4.Pec Dec (20 sec...)
-??? x 5
-??? x 5
-??? x 5
-??? x 5
-??? x 4

5.Side Laterrals with DB's (20 sec...)
-15kg x 5
-15kg x 5
-15kg x 5
-15kg x 5
-15kg x 5
-15kg x 5
-15kg x 5
-15kg x 5

6.DB front Raises (20 sec...)
-17,5kg x 5
-17,5kg x 5
-17,5kg x 5
-17,5kg x 5
-17,5kg x 5

7.Underhand-Grip cable push-downs
-60kg x 12
-60kg x 12
-60kg x 12
-60kg x 12

Excellent feeling in delts and triceps.. Only problem is that I have some problems with my left triceps "horseshoe" (don't know whats the real name in English) Probably this weeks high volume with pretty heavy weights has stressed it up a bit.. Well anyways now it will be time for some rest (about 3 days) and next week I will only have 3 workouts..
This was really good and mixed things up!

 

[miamiracing]

lots of fucking volume right here

 

[raggamuffini]

lots of fucking volume right here

Thanks mate! Great to have you reading and commenting my log since I find your log very inspiring (in a depressing way )

 

[raggamuffini]

1.6.2009 workout was: Biceps, Lats(pump), Abs and Legs (pump)

1.EZ Scott Curl
-45kg x 12
-45kg x 12
-45kg x 10

2.DB Curl in Incline bench
-17,5kg x 12
-17,5kg x 10
-17,5kg x 10

3.Pull-Over In Cable
-??? x 12
-??? x 15
-??? x 12
-??? x 12

4.Pull-Down (wide monkey grip)
-85kg x 12
-85kg x 12
-85kg x 10

5.Seated Crunch Machine
-95kg x 15
-95kg x 15
-100kg x 12

6.Hack Squat / Seated Leg Curl (super set)
-130kg x 12 / 90kg x 12
-130kg x 12 / 90kg x 12
-130kg x 12 / 90kg x 12

7.Leg Raises
- x 20
- x 20
- x 15

A decent workout.. The pump felt a bit different after these two weeks of mixing things up.. I was supposed to take a brake from training this week, but since I don't have any mental (motivational) problems or physical (injuries) problems, I decided to workout..

 

[raggamuffini]

Yesterdays workout was AMAZING but more about that below: triceps, shoulders and Chest (pump)

1.Z-Bar CG Bench press
-75kg x 12
-87,5kg x 12 PB!
-87,5kg x 12

2.EZ Skull Crusher (lying)
-50kg x 12 PB!
-50kg x 12
-50kg x 10

3.Push-Down in Cable with Rope
-??? x 12
-??? x 10

4.Reverse Pec-Dec for rear delts
-??? x 12
-??? x 10
-??? x 10
-??? x 10

5.Side Laterrals
-12,5kg x 12
-15kg x 12 PB!
-15kg x 12
-15kg x 8 + 12,5kg x 7 + 10kg x 6

6.BB Front raises
-35kg x 12 PB!
-35kg x 12
-35kg x 12

7.Bench Press Machine (plates) (short movement just for chest)
-90kg x 15
-95kg x 15 PB!

8.Cabel Flies
-??? x 12
-??? x 12

Todays workout was excellent!! The Pump was AMAZING and the weights felt lighter than ever..
I have been using Met-RX's Amped as a loader lately and before this workout tested MRI's Black Powder for the first time.. So probably the reason for my crazy pump and perfect energy-levels was placebo from the supplement..
Funny thing though is that I wasn't really expecting any effects from the loader and It took me a while to even think that it might have something to do with the supplement (placebo)..


And now a question that I would hope to get answered to:

I have been training really hard and eating extremely clean lately (but ofcourse more than my body consumes). I have no motivational problems (quite the opposite) or no injuries that would affect my training at the moment. Also as you may have noticed from the workout above, I have been able to maintain a good level of progression in weights as well as my physique.

So the question is that should I anyways take a "total brake" from training for 3-7 days in order to give my body some time to recover?
I find it really hard to be able to take some time off when everything is going well.. So what do you people think..? Is it necessary to take breaks from training in a regular basis in order to keep the results coming in a long-run?

 

[raggamuffini]

And today the Awesomeness of the training went to a completely new level!
The workout was: Legs and Abs:

1.Squat
-60kg x 12
-60kg x 12
-130kg x 12 PB! (WTF)
-130kg x 10 (even this would have been a PB)
-130kg x 10

2.Leg Press
-370kg x 12 PB!
-370kg x 12
-370kg x 12 (4 assisted with hands on knees)

3.Leg extension one leg at a time
-60kg x 10
-60kg x 10
-60kg x 10

4.Leg Curl (seated)
-90kg x 12
-90kg x 12
-90kg x 10

5.Leg Curl (Lying)
-65kg x 10
-65kg x 10
-65kg x 10

6.Seated Calf raises (20 second rest between sets)
-90kg x 15
-90kg x 12
-90kg x 12
-90kg x 12
-90kg x 12
-80kg x 20

7.Seated Crunch Machine
-90kg x 15
-90kg x 15
-90kg x 15

8.Sit-ups in Roman Bench
-10kg x 15
-10kg x 15
-10kg x 12

I have no idea what happened with the squats (and leg press).. I was trying to get a new PB of 130kg x 10 which would have been great but then the weights felt light and I went for 12 reps!
I had an amazing pump on my quads through the whole workout and excellent energy levels.. I was really stocked after the squats and the leg press!

I was expecting low energy levels and a bad week after the horrible two weeks of volume and one week of low-rep sets.. But this week has at least so far proven to be quite the opposite

BTW. Still waiting for someone to answer my question about the breaks in training..
I would like to hear comments about:
-When do you people tend to have these breaks?
-Is it necessary to have breaks on a regular basis even though training feels good and results are there?

 

[miamiracing]

sick leg workout! congrats to your p.b. man

 

[raggamuffini]

I have not been writing about my training session for a long time, but now I have a day off from studies and decided to write up my excellent workout that I had earlier today :gaysign:

So a few notes first: My squating technique has changed drastically in couple of months.. I have got my flexibility to good enough condition that now I can really (with 100% guarantee) say that my squats are "ass-to-grass" -style.. Changing my way of squating has been the greatest thing ever! I did not really know how big a difference those few inches of depht in the bottom make to the excercise! My training weights went obviously to smaller ammounts but the results I am getting are amazing..

Another note: This session that I'm about to write here is not a regular session but an "super heavy week" which I use rarely but I have found them to be extremely good for shocking the body and giving spikes to development.. Obviously this week will be followed with and lighter week of less intensive training

So here we go:

Todays session was a Leg-day (especially quads) + Abs

Squat: (with about 20 second rest between sets)
-140kg x 3
-140kg x 3
-140kg x 3
-140kg x 3
-140kg x 3
-140kg x 3
-140kg x 3
-140kg x 3
-140kg x 3
-140kg x 3 last set was really close failure, but got it up
(before the two last sets rests between sets went close to 30 seconds because me and my training partner were both exhausted)

One-Legged leg-press: (with about 20 second rest between sets)
-180kg x 4
-180kg x 4
-180kg x 4
-170kg x 4
-170kg x 4
-170kg x 6

Leg extensions: (with about 20 second rest between sets)
-100kg x 4
-110kg x 4
-110kg x 4
-110kg x 4
-110kg x 4
-110kg x 4
-100kg x 5

Leg curl: (with about 20 second rest between sets)
-85kg x 5
-85kg x 5
-85kg x 4
-85kg x 4
-85kg x 4
-85kg x 4
-85kg x 4
-85kg x 4
-85kg x 4

Seated calves: (with extra slow motion and hold)
-80kg x 15
-80kg x 15
-80kg x 15
-80kg x 13
-80kg x 13

Leg raises lieing down (slow motion and controlled form)
- x 25
- x 20
- x 20

Seated crunch-machine
-105kg x 15
-105kg x 12
-105kg x 12

The workout was crazy.. the ammount of sets was out of hand and without any real rest-pauses (well ofcourse some between excercises).. Anyhow I really loved doing this workout and feel really "hit by a train" at the moment

 

[Xiva]

Awesome workout.

20 sec rest, that's short.