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  • #16
    You doing two totally different back routines for both days? And do you do hamstrings before deads?
    SMOKE WEED EVERYDAY
    2016 NBA Champs...Cleveland Cavs

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    • #17
      Originally posted by bigmikecox View Post
      You doing two totally different back routines for both days? And do you do hamstrings before deads?
      almost totally different and I just warm up the hamstring before deadlift than finish it after.
      TEAM QUADRO!!!
      TEAM WOLF!!!

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      • #18
        25.02.16
        Quads and hams

        Squat
        132 x 10
        132 x 10
        220 x 10
        220 x 10
        308 x 8
        400 x 8
        400 x 8

        Stiff leg
        132 x 12
        220 x 10
        220 x 10
        220 x 10

        3 supersets to failure in every exercise, every exercise was a drop.
        Leg Press
        ??? x failure
        less x failure
        less x failure

        Quadlifts
        ??? x failure
        less x failure
        less x failure

        Lying leg curls
        ??? x failure
        less x failure
        less x failure

        ****REPEAT 3 TIMES.

        than 5 sets of standing calve raises.
        It was a good workout and I'm really feeling it today lol.
        TEAM QUADRO!!!
        TEAM WOLF!!!

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        • #19
          Damn, strong squat session. Legs a standout bodypart?
          Training Log

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          • #20
            Originally posted by CMC191 View Post
            Damn, strong squat session. Legs a standout bodypart?
            trying to bring them back up, they were pretty strong. I had a major injury 3 years ago I fell down a montain and ripped a cruciate ligament in my knee(i think you call it that) and a side ligament as well. So when I squat I have to be super careful.
            TEAM QUADRO!!!
            TEAM WOLF!!!

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            • #21
              I gotcha. What is your diet looking like at the moment? Tryin to put on some size before you start your cut for the contest?
              Training Log

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              • #22
                26.02.16
                Delts - I had my 2nd ever training injury couple of weeks ago so I have not trained chest and only my back delts. I felt today that whatever seemed to be wrong with my shoulder is ok now but i still rested it

                side lateral raises
                Did 2 warm up sets with little weight, 2nd one 20lbs dumbells
                Like last time I will write the weight of each dumbell. I'm not sure what you guys usually do, the weight of each dumbell or the total weight?


                Than I did 3 drop sets
                40 x almost failure
                30 x almost failure
                22 x failure
                Repeated 3 times.

                Dumbell shoulder fly
                53 x 8
                53 x 8
                53 x 8
                30 x 12
                30 x 12

                shoulder cable crossover - Here I do VERY slow reps, I squeeze as hard as I can and the set can take up to 2 minutes.
                15 x 12
                15 x 12
                15 x 12



                nothing to hardcore since I had this injury a short while ago, will do front delts in the first time in weeks next week.
                TEAM QUADRO!!!
                TEAM WOLF!!!

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                • #23
                  Originally posted by CMC191 View Post
                  I gotcha. What is your diet looking like at the moment? Tryin to put on some size before you start your cut for the contest?
                  Yeah - trying to put on some size but I'm also a very busy guy lol.

                  meal 1
                  4 eggs 4 egg whites with some veggies

                  meal 2
                  100gr oats
                  50gr whey
                  1 spoon peanut butter

                  meal 3
                  usually fish but sometimes chicken
                  Usually potatoes with it but sometimes rice - I never think about how much I just eat how I feel
                  And I try to get some veggies with it as well

                  meal 4
                  50gr of whey - usually
                  1-2 fruits
                  Homemade oatmeel raisin cookie I make(believe it or not pretty healthy I will post the recipe here soon)
                  But meal number 4 can be really different and sometimes its meat and potatoes as well

                  **training** PWO shake 50gr whey, 50gr dextrose, 10gr of creatine, 10gr BCAA
                  meal 5
                  Usually chicken but sometimes beef.
                  I eat always sweet potatoes with it and some white rice
                  15ml of olive oil
                  some cashew nuts or almonds

                  meal 6
                  300ml eggwhites and peanute butter or olive oil


                  This is somewhat of a typical day but I change it up alot.
                  TEAM QUADRO!!!
                  TEAM WOLF!!!

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                  • #24
                    This guy works hard! Cant wait to see my old training partner compete again!
                    DEDICATED FOR LIFE.

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                    • #25
                      Originally posted by darkwire View Post
                      This guy works hard! Cant wait to see my old training partner compete again!
                      thanks bro!
                      TEAM QUADRO!!!
                      TEAM WOLF!!!

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                      • #26
                        No training this weekend, was working as a bouncer both nights...
                        Went into the gym yesterday though for a 40 minute cardio.
                        TEAM QUADRO!!!
                        TEAM WOLF!!!

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                        • #27
                          29.02.16

                          Chest - not going heavy since I can still feel my shoulder is not 100% - Still writing the weight of each dumbell not the combines weight since I'm still not sure what you guys do.

                          Bench press
                          132 x 20
                          132 x 20
                          220 x 20
                          220 x 20
                          220 x 20

                          Incline Dumbell press
                          60 x 20
                          60 x 20
                          75 x 20
                          75 x 20
                          75 x 20

                          Cable flies
                          30 x 20
                          40 x 20
                          45 x 20
                          TEAM QUADRO!!!
                          TEAM WOLF!!!

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                          • #28
                            So just working with alot of reps now. My shoulder is almost 100% but I don't wanna go heavy right away. But as soon as it gets good I will be working on getting my bench to 440lbs
                            TEAM QUADRO!!!
                            TEAM WOLF!!!

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                            • #29
                              01.03.2016 - Back - hams

                              Pullups
                              5 sets with no extra weight
                              all sets around 8-10 reps

                              Deadlift
                              44 x 20
                              132 x 12
                              132 x 12
                              220 x 6
                              310 x 6
                              396 x 6
                              440 x 5
                              470 x 5

                              Seated cable rows
                              Didn't really mind the weight but did 3 rather heavy sets

                              Dumbell rows
                              70 x 8
                              97 x 8
                              97 x 8

                              rack pulls - super slow
                              220 x 20
                              220 x 20
                              220 x 20
                              TEAM QUADRO!!!
                              TEAM WOLF!!!

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                              • #30
                                Originally posted by Canis View Post
                                29.02.16

                                Chest - not going heavy since I can still feel my shoulder is not 100% - Still writing the weight of each dumbell not the combines weight since I'm still not sure what you guys do.

                                Bench press
                                132 x 20
                                132 x 20
                                220 x 20
                                220 x 20
                                220 x 20

                                Incline Dumbell press
                                60 x 20
                                60 x 20
                                75 x 20
                                75 x 20
                                75 x 20

                                Cable flies
                                30 x 20
                                40 x 20
                                45 x 20
                                I believe most of us here post the weights of each dumbbell, like you are doing.
                                Training Log

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