The Creator's tales of pain

[Samoan-Z]

Great leg session creator, Definately good leg burn.

 

[miamiracing]

great work man ! db stiffed are teh burner! thats how you get the real stretch !

 

[Daniel Andersson]

Great work Creator

 

[The Creator]

Alright fellas I got three workouts to log for ya.

Heavy upper
Bench press: 135x10, 185x10, 225x10, 275x5, 275x5, 245x6, 245x5
Bent over row: 225x10, 225x10, 275x8, 275x8
Standing bb press: 135x9, 155x6, 155x6
Pull up: bwx12, bwx12, bw+25x10
Close grip bench: 225x10, 235x8, 235x8, 225x8
Barbell curl: 135x8, 135x8, 115x10, 115x10

Heavy legs
Squat: 135x10, 225x10, 315x8, 335x7, 335x6, 335x5
Standing leg curl: 75x10, 85x8, 85x8, 85x9
Leg press: 16 platesx10, 16 platesx12, 16 platesx10
Standing calf raises: 165x15, 165x15, 150x18, 150x16, 150x15

Light upper
Incline db press: 50x15, 75x15, 100x12, 100x10, 95x12, 90x13, 90x12
One arm db row: 125x12, 125x12, 130x10, 130x10
Wide grip upright row: 135x12, 135x14, 155x10
UH grip pull down: 225x10, 205x12, 205x12
Tricep extension cable: 170x14, 190x12, 190x12, 190x10
Dumbell curl: 50x12, 55x13, 55x12, 50x12

All workouts felt pretty good! Glad to be back with the upper lower split!

 

[The Creator]

And here is just a preview pic that I snapped with the cell phone cold...

 

[skindnef]

Nice sessions & pic Creator.

 

[wrestling lyon]

looks like some intense sessions creator keep up the hard work

 

[Lionheart]

Nice bench and squats bro.Wheels looking good there

 

[PrinceVegeta]

GReat sessions man!

 

[The Creator]

Sorry for the lack of updates, last week was kinda crazy. Here is the heavy leg day I just finished.

Squats: 135x10, 225x10, 315x9, 365x4, 335x7, 335x6
Ham glute raise: bwx10, bwx10, bwx8
Leg press: 16 platesx12, 18 platesx12, 18 platesx10
Calf raises: 165x15, 165x15, 150x18, 150x17, 150x15

Not a bad lil leg day for me! Check back for a mean upper body session tomorrow!

 

[tim290280]

That's a pretty decent gain on the squat in a week!!

 

[The Creator]

^^ Yeah I find that the biggest determinant of how much weight I move on squats week to week is whether or not my head is in it. If I am able to amp myself up and feel confident putting the bar on my back I can usually move decent weight but sometimes it just seems like I cant get my head into it as much as I would like.

 

[h0ke]

Nice squatting and benching creator. Looking pretty good

 

[The Creator]

Prepare for the return....

 

[Pickle]

Prepare for the return....

I just came

 

[The Creator]

^^ mission accomplished!

I am going to start phasing my training much more. I will start out with a 4 day/week UB/LB program with my rep ranges in the 4-6 range. My training cycle will go as follows

Strength-2 weeks
Hypertrophy-6 weeks
Endurance- 2 weeks
Power- 1 week
De-load- 1 week

I am working my strength back up but I will be patient.

 

[Pickle]

sounds great mike, I look forward to seeing it pan out. How long till your hitting pbs again at an estimate?

 

[The Creator]

^^ Give me 5-6 weeks!

 

[tim290280]

 

[The Creator]

So ive got a couple of days to log. Did a leg day yesterday and an upper day today.

Leg Day
Squat- 6x135, 6x225, 6x315, 6x315, 6x315
GHR- BWx7, BWx6, BWx6, BWx6
Leg press- 18 plates x6, 18 plates x6, 18 plates x6
Standing Calf Raise- 300x10, 300x10, 300x10, 300x10, 300x10

Upper Day
Flat DB chest press- 55x10, 55x10, 100x6, 110x6, 110x6, 100x6
T-Bar Row- 6 platesx6, 6 platesx6, 6 platesx6, 6 platesx6
Standing military press- 135x6, 135x6, 135x6, 135x6
Pull-up- bwx10, bwx10, bwx8, bwx8
Close-grip bench press- 225x8, 225x8, 225x8
Barbell curl- 135x8, 135x8, 135x8