My quest for lots of lean mass yet once again..

[KurtyJ99]

you could also do front squats instead of back squats

i think you could do them in the same week, it doesnt hit your core as hard as back squats and its demolishes your quads to the bone.. try it

I will try them out :imcoolurnot:

 

[Samoan-Z]

Dude these sessions are just beautiful, it brings a tear to a big guys eye... nvm raindrop.

 

[KurtyJ99]

Ok I promoise I'll keep up this time. I just had a run in with a pshyco...

Leg day dec 05 08
Squats

2plates x warmup
4plates x warmup (generally 4 reps)
6plates x 21
8plates x 7
8plates x 8

1 leg barbell lunge
225 x 10 reps each leg

Leg Press
1135 x 6
1135 x 9
1135 x 10

Leg extension
250 x 18
270 x 13
290 x 10

Leg curls
125 x 13 all hammie sets where really slow sqeezers
170 x 6
140 x 10

Everything is going really good now except my shoulders. They feel so tight, it hurts. I'm going to get them massaged.

Todays squats where like so easy I was like wtf is going on here. But the funny thing is after last weeks workout where I barely did anything because I thought I was going to hurl. So basically that deload did me alot of good. 405 x 12 next week if I feel this good next week.

 

[Samoan-Z]

BEAUTIFUL FUCKING BEAUTIFUL, nothing elseI can say can describe this workout.

 

[KurtyJ99]

Delts/triceps/traps Dec 8 08

Military smith press
2plate x warmup 4 repish
225 x 9
245 x 5 Damn this is heavy when it's right over your head

Close Grip bench press
225 x 9
225 x 6 I went extremley light here because..I'll tell u on the bottom

Overhead cable extensions
184 x 14
192 x 10
204 x 6
204 x 8

Side cable laterals for the delts
36 x failure
48 x 10 (all sets where one arm)

Cable pushdowns for that outside head of tricep
180 x 10
180 x 13
180 x 12

Dumbell laterals both arms at same time, Ronnie Coleman style
45 x 16
50 x 10
55 x 10

Today's workout was great all except for one thing...pushing in the horizontal plane absoulutley is like having my left shoulder drilled with a Makita. Military press doesn't hurt what so ever, overhead cable extensions don't hurt what so ever. It's so weird...

Only the horizontal plane...errrrrrr makes me so mad. I was repping 275 2 weeks ago on the close grip press , but now 225 feels like 5 million pounds. Well at least I could get by with that much. I could be doing 315 by now. HELP

Oh but I did get one good comment, saw a friend and he said quote "damn you blew up" =)

Weight was 237 at gym tonight.

 

[Samoan-Z]

Nice one bud, prolly tricep fatigue.

 

[KurtyJ99]

Nice one bud, prolly tricep fatigue.

No I can feel it like the tendon that go right through your armpit, Dave Palumbo told me to just use machines for 3 weeks. So sigh...I don't wanna do that but yea..

 

[KurtyJ99]

Dec 09 08 almost xmas holy shit back

3 min treadmill warmup
100lb x warmup wide grip pulldown

Wide grip pulldown
210 x 16
220 x 12
230 x 9

Low row machine
4plates x 17 all sets here both arms at same time...
6plates x 9
6plates x 10

Cable Rows
220 x 18
260 x 16
270 x 14 I dunno where this strength is coming from...*Halo

Close grip pulldown
230 x 10 at this point it took all my guts to pull this 10 times

Rear delt machine
140 x 18
150 x 14
160 x 13

Bent over lateral dumbell
35 x 18
45 x 18

Wow my rep ranges have been crazy, yet once again I have beat every single set in my logbook but damn it's getting rough =)

I could tell it was a good workout because after I couldnt hold my hand to my face for longer then 10 seconds without my arm pumping up so hard it hurt. No pain in the shoulders doing back, only compound movements straight out in front of me that makes it hurt bad ...

 

[PrinceVegeta]

Session looked strong man!

 

[Samoan-Z]

Nice one bud, lats must be sore a day after that one lol.

 

[KurtyJ99]

Dec 11 chest/bic

Lateral Incline bench (machine) =(
2plates x wu
225 x 8
225 x 9
225 x 10
225 x 9
275 x 4 ( just seeing how the shoulder felt..)

Lateral wide chest machine
275 x 7
300 x 8
300 x 9

Biceps
75pounder x 1 set of 21's

60 x 7 1 arm dumbell curl (no alternate)

80 x 14 straight bar curl

40 straight curl only reverse grip

60 x 7 db curl no alternate

40 reverse grip x failure

75's x hammer curl (up to shoulder) 8 reps

50 reverse curl x failure

Great workout considering I was bored out of my mind doing chest and using light weight. Using the smith machine with as much weight as possible is my thing, and I can't even do that.

Either way I still managed to get a great chest pump. Weight at the gym was 242.

 

[KurtyJ99]

dec 13 legs

Squat
135 x warmup
225 x warmup
315 x 15 (didn't go to failure here on purpose)
405 x 8
405 x 9

Barbell Lunge
225 x 10 each leg
225 x 10
245 x 10

Leg exstension
250 x 20
290 x 12
295 x 10

Leg curl
125 x 14
170 x 7
140 x 12

Workout was great today, had a great pump and I beat every single set from the previous week again, and I'm sure I'll do it next week. This little journal program I am doing is really working awesome.

 

[PrinceVegeta]

Strong leg session man! keep up the good work!

 

[Samoan-Z]

Nice one Kurt. I love the lunges.

 

[DriDDeRz]

Great leg session kurt, huge numbers in those weights, seems like its to easy for you

keep up the good work buddy

 

[KurtyJ99]

Great leg session kurt, huge numbers in those weights, seems like its to easy for you

keep up the good work buddy

haha thanks, I wanna just throw up 500 on the squat bar and see how it feels one of these weeks.

 

[Samoan-Z]

haha thanks, I wanna just throw up 500 on the squat bar and see how it feels one of these weeks.

the powerlifting measure and consesus is if you can do soemthing to failure below 10 reps, then each rep would be the equivlent of adding 10 lbs. for example.


you do 405 for 8.

Your max is around 485, give or take 5-10lbs.

 

[PrizeFighteR]

Just checking in! Friend zone sucks major!! Evacuate immediately

I agree with Freako deadlifts will make this log even better! Keep 'em coming!!

 

[KurtyJ99]

Sup guys, My absence is due to finals. But i've still been lifting.

Shoulders/delts/ (will hitting traps again soon)

Smith Machine military press
225 x 7 ( did not pr on these cuz i was so tired from project that took all night)
225 x 6
225 x 3

Overhead cable extensions
192 x 11
204 x 8
204 x 10
216 x 10

Dumbell lateral raises (both arms at same time)
40 x 18
45 x 13

Front dumbell raises alternating
35 x 20
40 x 20
45 x 14

Cable pushdowns for the pump
168 x 12
168 x 15
180 x 15

Nothing really special about this workout, it was short and not as intense as other. I had alot to do and it needed to be short.

 

[KurtyJ99]

Back

Wide pulldowns
100 x warmup
210 x 15
220 x 13
230 x 8

Dy row (both arms at same time) machine
230 x 14
280 x 10
280 x 10

Tbar rows in the corner like the unbelievable...
4plates x 14
6plates x 10
6plates x 9

Rear delt machine
145 x 13
145 x 15
145 x 15

The sad there is that I used to do the whole stack believe it or not on this machine...was 250lbs.. I believe this and the super wide grip overhead military presses is what hurt my shoulders..

bent over dumbell laterals
40 x 14

Short workout again...but got the job done.