My ordinary training log

[Big VIC]

some big number and awesom super sets up it bro

 

[Rocky]

Loving the last 2 sessions. Great variety of exercises - good to see some different lifts in there and the superset looked brutal especially with the weight being used. Nice job.

 

[ordinary]

Thanks everyone!!! Yeah, I really like the cardio and intensity of supersets and circuits. I always thought that circuits meant lighter weight, but it really doesn't.

1/2/08 - Chest and Back
Warm up - flat bar bench (narrow grip)
135*12, 185*8, 225*4

Working supersetted with wide pullups -
275*4/10, 275*5/10, 275*5/10

Seated Rows/dips
250(stack)*8/25(BW), 250*8/20(BW), 250*8/20(BW)

Close grip pullups/Inner grip machine press
good and slow on pullups (BW)
10/225*8, 10/225*8, 10/225*8

DB incline press (again narrow press)/Db rows
3 sets - 75*10/75*10

Felt real good. Had a great pumps and finished in 40 mins. Can't wait for legs tomorrow!

 

[Big VIC]

some great numbers there bro keep up the good work

 

[Lionheart]

Nice man!gotta love those supersets.Cant wait to see your legworkout..

 

[ordinary]

1/3/08 - Quads / Triceps

Warm Up - 5 mins on bike

Leg Press -
540(12pl)*6
2 sets - 900(20pl)*10/4(3ft)box jumps
720(16pl)*10/4(3ft)box jumps
630(14pl)*20/4(3ft)box jumps
540(12pl)*30/4(3ft)box jumps
450(10pl)*40/4(3ft)box jumps
360(8pl)*50/6(3ft)box jumps

Smith Machine Squats -
225*20, 275*20, 275*20

Leg Ext -
115*15, 115*15, 115*13

Triceps -
Close grip press/Db kickbacks/Rope Pushdowns
275*12/40*10/180*10
275*10/40*10/180*8
275*8/40*10/180*8

Quick and intense just the way I like it... finished the workout in around 50 mins. My legs felt like anvils on the box jumps.

 

[Kyle]

damn I wish our machine went past 150 on those rope pushdowns. I'm stuck doing a bunch of reps at 150. Good workout dude

 

[Bulkboy]

jesus dude that leg workout is fucking SICK!!!

awesome leg pressing and followed up with some insane high rep smith squats, cant imagine the pump in those legs

keep going man

 

[Lionheart]

What a hell!!!Are you crazy manAfter supersets you go 20 reps with Smith squats

 

[PrizeFighteR]

Wow dude you are fucking strong! Everything looks awesome. Can't even imagine those smith squats

 

[Big VIC]

wow your really strong bro keep up the good work

 

[Lionheart]

Hey buddy,hows the legs?

 

[ordinary]

Thanks everybody!!! And Lion... they're hurtin, but I have a feeling they will be hurtin even more tomorrow.

1/4/08 - Hamstrings
was going to do biceps with the hammies, but I've got a nagging forearm injury that won't freakin go away. Any way... the workout.

Circuit - Leg Curls/Stiff Leg Deads/Walking Lunges
160*12/315*10/110*12(across the room and back)
160*10/315*9/110*12
160*10/315*9/110*12
160*10/315*9/110*12

Really got the heart rate up with this one. I think I finished in about 25 mins. I'm gonna try and get bi's tomorrow.

 

[Lionheart]

Brutal session again.Sorry to hear about your forearm injury.
btw.How could you do those lunges today?

 

[PrizeFighteR]

I've never split my quads and hammies up. How do you like it?

 

[Rocky]

Fucking hell man. great way to hit the hams from top to bottom with the curls and stiffies but doing the lunges too with that weight and those reps is killer!!

 

[ordinary]

Thanks Lion, Prize and Rocky! Legs weren't as sore as I thought they were gonna be... I guess I gotta go harder next time.

So, no gym over the weekend, but still was out to kick my ass some way or another. On Sat. I did a beach boot camp workout with this trainer I'm friends with from the gym. It was tough... an hour of farmers walk, lunges, frog walk, bear crawl, push ups, moutain climbers... and the list goes on. Then played 3 hours of beach volleyball later that day. And then on Sun. I went on a 12.5 mile mountain bike ride. So I definitely got my cardio this weekend. Back to the gym today.

Bulky - don't have any full body right now, but will work on that. Here are a few pics from when I was going to do the comp last year, but it didn't end up happening. I was pretty happy with how I looked, though.

 

[Lionheart]

You looked awesome buddy.Those forearms are freaky!!

 

[The Sheriff]

damn dude!!!!!!!!!!!!!!!1

 

[Bulkboy]

shit dude u look fucking awesome in those pics!!! amazing arm development and full thick chest, eventhough ur raising ur arms overhead. awesome physique, and great work in that last session

btw how old are u man and how long have u been bodybuilding?