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  • Today's workout.
    Training note-forearm tendonitis is causing a reduction in volume.

    Incline barbell bench press
    135(12) 185(10) 230(6) 210(6) 185(8) 165(8)

    Incline dumb bell flys
    55(10) 60(10) 65(10)

    Close grip bench press
    135(12) 185(10) 230(6) 210 (6) 195(8)

    Pushdowns
    80(12) 100(12) 130(12)
    My Competition Prep Journal

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    • Originally posted by BBOY87 View Post
      Awesome workouts man...moving some sick weights!!!! Keep at it!
      thanks!
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      • Originally posted by godstrength View Post
        Ha, the title of your journal is awesome.

        Keep it- great work going on in here.

        ____________________
        All American EFX REP
        PRRS/FDFS: www.prrsdvd.com
        Thanks for stopping by my journal.
        Appreciate the comments.
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        • Originally posted by chasebny View Post
          So what are your goals at this point?

          Size, leaning out, or just general health and wellbeing while enjoying the gym?
          My goals at this point are to try and maintain health and enjoy myself in the gym.

          Occasionally I get silly as shit and start having delusions about maybe competing in a masterís comp.
          Then I look in the mirror and start laughing at the thought
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          • Today's workout
            * training note- deload week on biceps.

            Back squats -Pyramid/drop sets

            12 (135) 10 (225) 10 (315) 6 (405) 6 (385) 8 (365) 8(345)
            10 (325) 10 (305)

            Calves

            Supersets

            Seated calve raises
            90(20) 135(20) 205(15)

            Standing calve raises
            240(15) 340(15) 420(15)

            Abs - crunches 60 - 25 pound plate
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            • you could probably do a show if you put your mind to it or at very best challenge yourself to a transofrmation, you have the muscle in your pics and look pretty good for a geezer

              have a good weekend

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              • Todays workout.

                Hams

                SLDL's
                5 sets Pyramid/Drop set
                135-300 lbs
                135(12) 225(10) 285(8) 300(6) 285(8)

                Standing leg curl
                2 sets
                110(10) 130(10)

                Shoulders

                Standing military press
                5 sets Pyramid/Drop sets
                65-155 lbs
                65(12) 85(10) 155(6) 135(8) 115(10)


                Wide grip barbell upright rows
                4 sets
                65- 135 lbs
                65(12) 85(10) 135(6) 115(8)

                Uni-lateral dumb bell flys- 'old school leaning'
                2 sets
                30(10) 40 (10)

                Traps

                Cage Shrugs
                4 sets
                135-315 lbs
                135(12) 235(10) 315(10) 285(10)
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                • What are cage shrugs?
                  Turn the other cheek and I'll break your fucking chin.

                  Comment


                  • Originally posted by chasebny View Post
                    What are cage shrugs?
                    Shrugs done with a piece of equipment that looks like a trap bar.
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                    • Nice stiff deads.
                      AAEFX Internet Rep
                      AAEFX.com prrstraining.com

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                      • Originally posted by BigRick View Post
                        Nice stiff deads.
                        Thanks.
                        The best hams exercise there is I think.
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                        • Today's workout

                          Back

                          Dumb bell rows
                          100(10) 110(10) 120(10) 130(10) 120(10)

                          Cable rows
                          180(10) 200(10) 230(10)

                          Nautlus machine pull-over
                          6 sets

                          Rear delts
                          Reverse flys
                          40(10) 45(10) 55(10)

                          Biceps

                          Barbell curls
                          65(12) 85(10) 125(8) 105(10)

                          Cable curls
                          3 sets
                          10 reps per set
                          2/4 tempo

                          Forearms

                          Hammer curls - twist at top of rom
                          3 sets
                          50(10) 60(10) 70(10)

                          Wrist curls
                          2 sets
                          90(10) 110(10)


                          Seated calve raises
                          90(20) 135(20) 185(15) 210(15)
                          Last edited by Buadain; November 18th, 2009, 09:11 PM.
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                          • Today's workout

                            Chest

                            Incline barbell bench press
                            135(12) 185(10) 230(6) 210(6) 185(8) 165(8) 135(12)

                            Incline dumb bell flys
                            55(10) 65(10) 70(10)

                            Triceps

                            Close grip bench press
                            135(12) 185(10) 230(6) 210(8) 190(8) 185(10)

                            Pushdowns
                            80(12) 100(12) 130(10)

                            Reverse cable extensions
                            80(12) 100(12) 130(10)

                            Abs - crunches- 60 - 25 pound weight
                            Last edited by Buadain; November 22nd, 2009, 09:14 AM.
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                            • Today's workout.

                              Back squats -Pyramid/drop sets
                              12 (135) 10 (225) 10 (315) 6 (405) 6 (385) 8 (365) 8 (345) 10 (325) 10 (305)
                              285 (12)

                              Calves

                              Seated Calve raises
                              90(20) 135(20) 205(12)

                              Standing Calve raises
                              240(15) 340(15) 440(15)

                              Biceps

                              Barbell curls- Pyramid/Drop set
                              65(12) 85(10) 125(6) 100(8)

                              Cable curls
                              3 sets
                              10 reps per set

                              Forearms

                              Hammer curls - twist at top of rom
                              50(10) 60(10) 70(10)

                              Wrist curls
                              90(10) 110(10)
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                              • Wow. Thanks for the Pyramid Dropset idea! That's going to be a b**ch, but I'm for damn sure gonna try it!
                                SnakeBite Racing

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