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  • #61


    Great workout, DB!

    Originally posted by DBowden View Post
    Today's workout.

    Chest

    Incline barbell bench press -Pyramid/drop sets
    6 sets
    135 - 230 lbs
    135(12) 185(10) 230(6) 185(8) 165(8) 135(12)

    Flat bench dumbell press
    3 sets
    70-85 lbs
    70(10) 75(10) 85(10)


    Incline dumb bell flys
    3 sets
    50-60 lbs
    50(10) 55(10) 60(10)

    Triceps

    Close grip bench press- Pyramid/-drop sets
    7 sets
    135- 220 lbs
    135(12) 165(10) 185(8) 220(6) 195(8) 175(10) 135(12)

    Pushdowns
    2 sets
    80-100 lbs
    80(12) 100(6)

    Abs

    Crunches - 60- 25 pound plate

    Comment


    • #62
      Originally posted by curtjames View Post


      Great workout, DB!
      Thanks!
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      • #63
        Nice lifts, Warrior.
        Scott "Old Navy" Hults
        Master Pro Bodybuilder
        www.BodyBuildingSenior.com

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        • #64
          Originally posted by Old Navy View Post
          Nice lifts, Warrior.
          Thanks Scott.
          My Competition Prep Journal

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          • #65
            Yesterday's workout

            Back squats -Pyramid/drop sets
            10 sets
            135-375 lbs

            12 (135) / 10 (225) / 10 (315) / 8 (335)
            8 (355) / 6 (375) / 8 (355) / 8 (315)
            10 (295) / 10 (265)

            Calves

            Seated Calve raises
            4 sets
            90(20) 135(20) 180(15) 195(12)

            Biceps

            Barbell curls- Pyramid/Drop sets
            6 sets
            65(12) 80(10) 100(8) 110(6) 90(8) 70(10)

            Dumbell curls
            2 sets
            55(10) 70(10)

            Forearms

            Hammer curls - twist at top of rom
            4 sets
            50(10) 55(10) 60(10) 70(10)


            Rope twists
            2 sets
            100/125 lbs
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            • #66
              For those hammer curls with a twist at the top, im guessing thats a supination in order to burn out the forearm and biceps?
              Turn the other cheek and I'll break your fucking chin.

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              • #67
                Originally posted by chasebny View Post
                For those hammer curls with a twist at the top, im guessing thats a supination in order to burn out the forearm and biceps?
                I do them that way because it turns a move like a standard hammer curl that mostly hits the Brachioradialis in the forearm into a combo one that hits the Brachioradialis , the Brachialis and the Lateral biceps hard as well.

                Place the fingers of your left hand on top of your right Biceps and do a right arm standard hammer curl with your thumb on top.

                Then do another hammer curl except this time except supinate the move and squeeze at the top of the ROM.

                Feel the difference, the Biceps pops up.
                Last edited by Buadain; October 11th, 2009, 08:28 PM.
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                • #68
                  Originally posted by DBowden View Post
                  I do them that way because it turns a move like a standard hammer curl that mostly hits the Brachioradialis in the forearm into a combo one that hits the Brachioradialis , the Brachialis and the Lateral biceps hard as well.

                  Place the fingers of your left hand on top of your right Biceps and do a right arm standard hammer curl with your thumb on top.

                  Then do another hammer curl except this time except supinate the move and squeeze at the top of the ROM.

                  Feel the difference, the Biceps pops up.
                  I am glad I read this post!

                  I cannot wait to try hammers like this next week!

                  You should have been here sooner! You have been holding out on us!

                  You seem to be very knowledgeable!

                  IMO, you are an asset to this section and MD!
                  All Posts are for Entertainment only.

                  Start a Training Journal Today!

                  Comment


                  • #69
                    Todays workout

                    Hams

                    SLDL's
                    7 sets Pyramid/Drop sets
                    135-295 lbs
                    135(12) 225(10) 265(8) 285(8) 295(6) 275(8) 255(10)


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

                    Shoulders

                    Standing military press
                    7 sets Pyramid/Drop sets
                    65-155 lbs
                    65(12) 85(10) 125(8) 135(8) 155(6) 135(8) 115(10)


                    Wide grip upright rows
                    5 sets
                    65- 135 lbs
                    65(12) 85(10) 105(10) 125(8) 135(6)


                    Traps

                    Dumb bell shrugs
                    4 sets
                    90-120 lbs
                    90(10) 100(10) 110(10) 120(10)

                    Abs

                    Crunches - 60- 25 pound weight

                    Calves

                    Standing Calve raises
                    4 sets
                    230-480 lbs
                    230(20) 320(20) 400(10) 480(10)
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                    • #70
                      Originally posted by YukonCrazy View Post
                      I am glad I read this post!

                      I cannot wait to try hammers like this next week!

                      You should have been here sooner! You have been holding out on us!

                      You seem to be very knowledgeable!

                      IMO, you are an asset to this section and MD!
                      Thanks for the comments.
                      My Competition Prep Journal

                      Muscular Development Forum Rules

                      Comment


                      • #71
                        Great site:

                        http://exrx.net/Kinesiology/Errors.html#anchor972930

                        Common Resistance Training Mistakes
                        Force Vector and Alignment Errors
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                        • #72
                          That is a good site. I cringe when I see the all too common form demonstrated on that site for lateral raises.

                          Though I do disagree with the idea that the external rotation exercise demonstrated there is useless. Certainly "incorrect" if one is concerned EXCLUSIVELY with external rotation, as it doesnt resist that motion at all. But I do include that movement in my upper body warmups, as I feel it has merit for warming/loosening the shoulder girdle. Same goes for the shoulder rolling. I include it in my warm ups, not in my actual trap work.
                          Turn the other cheek and I'll break your fucking chin.

                          Comment


                          • #73
                            Originally posted by chasebny View Post
                            That is a good site. I cringe when I see the all too common form demonstrated on that site for lateral raises.

                            Though I do disagree with the idea that the external rotation exercise demonstrated there is useless. Certainly "incorrect" if one is concerned EXCLUSIVELY with external rotation, as it doesnt resist that motion at all. But I do include that movement in my upper body warmups, as I feel it has merit for warming/loosening the shoulder girdle. Same goes for the shoulder rolling. I include it in my warm ups, not in my actual trap work.

                            I do external rotation warmups prior to any upper body lift in the way they recommend, lying on my side.

                            I think you're right as to doing a external rotation exercise standing is a good way to warm up the shoulder girdle.

                            As to lateral raises, I see guys do that move in-correctly all the time, more concerned with how much weight they are lifting than focused on targeting the lateral delts.

                            Just throwing up weight exactly like they illustrate on that site as to the wrong way to do it, as well no control on the eccentric part of the ROM.
                            Only a matter of time till they get injured.

                            I do lateral raises the 'old school' way, I do them unilateral, leaning.
                            I get more out of the move that way, then doing it bilateral.
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                            • #74
                              Yesterday's workout

                              Low rack pulls
                              Pyramid-Drop sets
                              6 sets
                              135(12) 225(10) 315(8) 405(6) 385(8) 345(10)

                              Cable rows
                              3 sets
                              150(10) 180(10) 220(10)

                              Nautlus machine pull-overs
                              6 sets
                              Static holds

                              Rear delts
                              Reverse flys
                              4 sets
                              40(10) 45(10) 50(10) 45(10)

                              Biceps

                              Barbell curls - high volume sets- Pyramid - Rest Pause - 'Down the rack strip sets'
                              (65) (80) (90) (80) (70) (60) lbs

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

                              Forearms

                              Hammer curls - twist at top of rom
                              4 sets
                              50(10) 55(10) 60(10) 70(10)


                              Rope twists
                              2 sets
                              115/125 lbs
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                              • #75
                                The pullover seems like it would really lend itself to static holds. And I really like the Rack pull, row, pullover combo. Its what my back workout is centering around right now. Looking strong as usual.
                                Turn the other cheek and I'll break your fucking chin.

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