NelsonMuntz Training Journey

[NelsonMuntz]

Saturday Jan 27,2018--all reps done full and slow with pause at botton and top of movement
Legs, calves
hack squat(bodymasters) 4x12-15---just the machine, getting used to the feel of it
45 degree leg press(Icarian) 3x15-20--135/225/315
one leg extension 4x15-20--10-15-20-25
Stand leg curl(on leg extansion) 4x12-15---20-25--30-35
seated leg curl 4x10-12--30-45-60-75
seated good girls/bad girls// standing glute kickback---3x15-20 each
seated horizontal toe press(atlantis) 4x25----60-80-100-120
one leg seated calf(hammer strength) 3x10-12
front tibia raises 3 sets--stand on chin dip station foot stands place a small band over my shoe(other end is around a dumbell figure out the rest)

No cardio today, had to be somewhere

[NelsonMuntz]

Monday January 29, 2018--all sets and reps done slow with a pause at bottom and top of movement
Back, Traps, low back biceps forearms cardio
Techno Gym Pulldown Machine 4x15-20---20,40,60,80
seated cable rows 4x6-8---60-90-120-150
wide T bar rows(done bent over old school style) 4x8-10--45,70,80,90
shrugs off seated hammer press 3x12-15--
face pulls 3 sets
hyperextensions on glute ham raise machine 3 sets
glute kickbacks(atlantis) 3 sets
db bent over concetration curls 3 sets x 10-15- 10db, 15db, 20db
machine preacher curls(atlantis) 3x6-8
one arm db hammer curls(across body) 3x12-15 20db
standing wrist curls 3x10-12-45-95-95
reverse wrist curls elbows on top of preacher bench arms bent paralell to floor 3 sets x10-12
reverse one arm bale curl 3x10-12
treadmill 20 minutes start from 1.5 speed up to 3.5 speed

[NelsonMuntz]

Tuesday january 30, 2018-all reps done slow and full with pause at bottom and top of movement
Chest, shoulders, triceps, abs cardio
Incline bench press(swiss bar) 4x6-8--95,115,135,135
incline cable flyes 4x12-15
db flat bench press 3x8--35db,45db,55db
straight arm db pullover 3x20----25db
side db raise 4x10-12---5db,10db,12 db, 15db ---hold at top 2 count each rep all done super slow
standing rear cable 4x12-15
wide grip smith behind neck press 4x25 --45,65,65,65
dips on gravitron 3x15-20---160,140,120
pushdowns(with v-bar for back) 3x6-8
one arm hamer press extensions on one arm hammer row 3x10-12--25/side
incline leg raise, total ab machine(technogym) ab roller 3 sets each
cardio treadmill 20 minutes start at 1.5, speed add .1 per 30 seconds until at 3.5 at 10 minutes then add .1 each minute until 4.0 speed then lower .1 every 20 seconds until 20 minutes

[Buadain]

Tuesday january 30, 2018-all reps done slow and full with pause at bottom and top of movement
Chest, shoulders, triceps, abs cardio
Incline bench press(swiss bar) 4x6-8--95,115,135,135
incline cable flyes 4x12-15
db flat bench press 3x8--35db,45db,55db
straight arm db pullover 3x20----25db
side db raise 4x10-12---5db,10db,12 db, 15db ---hold at top 2 count each rep all done super slow
standing rear cable 4x12-15
wide grip smith behind neck press 4x25 --45,65,65,65
dips on gravitron 3x15-20---160,140,120
pushdowns(with v-bar for back) 3x6-8
one arm hamer press extensions on one arm hammer row 3x10-12--25/side
incline leg raise, total ab machine(technogym) ab roller 3 sets each
cardio treadmill 20 minutes start at 1.5, speed add .1 per 30 seconds until at 3.5 at 10 minutes then add .1 each minute until 4.0 speed then lower .1 every 20 seconds until 20 minutes

35 sets with weights...
How long does your workout take?

[NelsonMuntz]

35 sets with weights...
How long does your workout take?

about an hour to an hour and 15 minutes depsnding on how long I rest. that includes the approx 10 minutes of various warmups I don't talk about in here. when I train one bodypart a day along with some thing like abs and/or calves the workout might be 30 sets total and take 45 minutes or so. I have never rested very long between sets for the most part, even when I was at peak strength years ago.

How long do your workouts excluding cardio take?

[NelsonMuntz]

I have not been keeping this up to date. I was doing the 3 on, 1 off as I described back in january and now switching shit back up to the one bodypart a day with volume.

I like the 3 day split, best part is the follwing bodyparts to the first one are already warmed up, and it does feel cool to be hitting parts so often, so I muscles are fuller more.

the downside is I feel that just as I am finishing a part I am ready to rock and roll and continue. It has been like that forever, my workout, strength and intenisty tend to pick up around the half hour point in any bodypart which is why I could never relate to people who chose to do certain movements first because they felt strongest then. I usually am at my strongest by the middle of the second move. The other part is although I like the "body as a unit" feeling of training multiple similar parts togather I find myself pacing myself and it gets boring this way.

I like hitting one whole bodypart/area plus one or 2 misc like abs, traps, low back, calves etc because I go to the gym knowing I can take my time to warm up, get into the bodypart, work up the intensity, not take myself too seriously and hit it from multiple angles.

My strength and intensity capabilities have gone up has gone up considerably and next up is diet which I would like to log here starting in the next week. Going with what ric drasin speaks of in regards to the old school diet of higher fats and lower carbs

should be starting sometime near the end of the week hopefully(cant start an eating plan without first purging the food I have, then prepping the food I need to have

[NelsonMuntz]

Monday Feb 26,2018...shoulders, calves abs
More volume more exoercises per muscle group under a minute between sets(45-60 on big moves, less than 30 on pussy movements). after warm ups I go for/stop at 12 reps. Why? Because that is as high as I count before losing count, so for the sake of being clear most of my sets are 12 reps unless otherwise stated. the first set is easy, the last set or 2 the hhardest. My form is super strict the first 2 sets, the last 2 a bit more explosive(if necessary) and rest pause if needed to get to 12 reps unless I fail at 5-6
bent db raises 4x12---10,15,20,25 dumbells
rear delt machine(seat low enough wear my arms are just a bit above shoulder height) 4x12--30,60,75,90(rest paused the last 4 reps here)
lying one arm side db raise(against preacher bench/angled side, db lowered just to near hip not letting it rest against body) 4x12--5,10,12,15
incline face forward db raise(70 degree angle, feet on seat, makes it hard to use alot of weight or cheat) 4x12--5,10,12,12(couple rest pause and couple partials last set)
front one arm cable raise 4x12---added weight each set, not going to list cable apparatus weights because sometimes I use a different set up, we have like 5-6 here)
seated db press(db held wide all reps like a barbell) 4x12--15,25,35,45db...
seated top press(on atlantis seated leg press) 4x12- 100,140,180,120---holf final rep on each set for count of 10)
seated calf--4x12---add weight each set
front cable calf(sitting on floor) 4x12

abs---when I do abs I have upped the workload 1000%. 2 resons. 1 I have always treated abs like some after thought that was to be done fast, which honestly takes the concentration out of the movement and 2.I am not walking on a stepmill or treadmill or a bike daily post workout. I rest 30 second between sets here and have started treating some bodyparts like this like a full on part. since I don't generall use weight on these kovemnts(or not much) they can withstand more work. I don't give a fuk anymore what science says, I am going back to the past with this one here is what I did today which takes about 30 minutes. it is also a great way to end a workout in a nice non ballistic way
planks(elbows on floor) 5x20 second holds
vaccuums 5x20 seconds. I get on hands and knees and suck in my gut and breathe normally while holding it in
kneeling rope crunches 5x20
swiss ball crunches 5x20
lying leg raises 5x20
bench crunch 5x20 lie on flat bench with body just enough off bench so upper back is off it)

entire workout including my warm ups prior to weights took a little over 90 minutes

[NelsonMuntz]

Tuesday Feb 27, 2018
Arms forearms
started with forearms first today, was nice as a change, treating forearms like a full on bodypart as well rather than an after thought
band reverse one arm wrist curls 4x24(12 slow reps, 12 fast), back and forth between arms no rest(band around bottom of dip stand, figure out the rest)
band one arm downward wrist curls 4x20(bigger band med speed) band around top of chin handle)
behind the back one arm cable wrist 4x12--add weight each set)
seated wrist curls 4x12--45 55 65 75
reverse ez bar curl(arms tucked into sides wrists bent downward like forearm pose) 4x12--35,45,50,50
machine curl 4x12--30,45,60,74
wide bar pushowns 4x12---set 3 and 4 as one drop set, both 12 reps
face down incline 2 db hammer curl(inc at 70 degrees) 4x12--7.5,10,15,20 dumbells
low pulley rope extansion 4x12 last 2 sets done as drop set
db spider curl 4x12--slow reps back and forth no rest--forgot which dumbell I grabbed, who cares)
one arm extansion on hammer iso row(goon specials) 4x12--10/side. 25/side, 35/side. 45/side(rest pasuse last couple on both)
one arm cable curl 3x12
swiss bar extensions to chin(like jm presses basically) 4x12--forgot the weight)
rope curl 3x12--add weight each set

workout including warmup took like 75-80 minutes, not resting long between any sets, one arm movements were back and forth and the only time there came from changing weight . the other movments were like 20-30 seconds at best. I get restless when I train(in a good way, but I hate supersets so I tend to not rest long ever with the odd exception here and there)

[NelsonMuntz]

day off today, legs up next