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Thread: NelsonMuntz Training Journey

  1. #69

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    Quote Originally Posted by Daibhí O'Buadain View Post
    Those old school t-bar rows are my favorite back exercise.
    I love em, good to finally be in a gym that has one, it has been a while

    that being said I have been fucking around with all kinds of moves the last few weeks. Now I made a plan for the next 2 months, I am gonna drop my sets and exercises per bodypart down a bit while increasing the training frequency for bodyparts.
    My new split will be as follows
    Day 1- Chest, Shoulders, Triceps, Abs
    Day 2- Quads, Hamstring, Calves
    Day 3- Back, Traps, Low Back, Biceps, Forearms
    Day 4-off
    Basically 10-15 sets per part,about half that for certain parts like traps forearms low back various rep ranges within the bodyparts worked like I am already doing
    Starting mild cardio(don't forget as I said, twisted ankle healing) after most workouts except on off days. Off day means off.
    The cardio will be mild until the spring, then will change to first thing am power walking before food. The goal being work towards getting as lean as possible(but slowly) by my 49th birthday in august.
    Right now I am eating on average 4 medium sized meals a day with basically a protein, carb, veggie and/or fruit and fats basically in the food

  2. #70

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    Monday January 22, 2018
    Chest, Shoulders Triceps , Abs

    I have not been able to do incline barbell press without discomfort and pain for ages. Since I now have access to a swiss bar I put it to the test and no pain. Just have to get used to it so I kept the weight light and with slow form
    Swiss Bar Incline Press 4x6-8--65,95,105,115
    Incline Cable flyes/crossover 4x12-15
    Db Flat Bench 3x8---30's, 40's, 52.5 dumbells, lol yes I just noticed we have 52.5. lbs dumbells, since I did the 50's for 8 the other day with good form and ease, I went up a notch
    Db straight arm pullover 3x15-20--25lbs
    Side db raise 4x10-12---done slow hold at top for 2 count --8, 10,10,10
    stand rear cable 4x12-15
    seated smith behind the neck(lower to top of head pause, lift pause, done wide and light) 4x20-45,55,65,65
    Gravitron Dips (body straight as heck) 4x15-20 180,160,140,140
    triangle bar pushdowns*same bar as seated rows) 4x6-8
    one arm stand close grip/press on one arm hammer row machine 4x12-15- machine, +10, +20, +20
    Thanks to Goon from Ron Harris channel


    incline leg raise, total ab machine(techno gym) ab roller 3 sets each
    Cardio- Treadmill 15 minutes start at 1.5 speed then add, 1 point every 30 seconds until 2.5 then elevated to .5
    My ankle actually was better at the .5 angle than the flat. I would go higher but baby steps here

  3. #71

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    Tuesday January 23, 2009---7 months till my 49th, what can we accomplish between now and then, hmmm, consistency will determine that one
    Legs, calves, cardio
    Still coming off that twisted ankle so it has been a few weeks since my last direct leg workout, everything right now is about working the muscle not the movement
    Leg Extensions 4x20- 20,30,40,50
    front squats on old smith(straight up and down track) 45,55,65,75---I said 70 in that other thread, meant to say 75, big deal
    alternate lunges 4 sets (with one of those body bars on my shoulder) this is the second time in years since my 10 day hospital stay in Sept 2014 where I was able to lunge without holding on to something(I don't count reps but I now I got between 7-10 per leg each set)
    Lying leg curl elbows up on pad 5x12-15---30,45,45,45,45, just nice and super slow
    Romanian stiff legs 4x12-15- 45.65.65.65
    good girls/bad girls/ glute machine 3 sets of 15-20 each

    calves
    standing calf(remember the ankle so night, light and slow) 4x15-20-bodyweight, 15, 30 30
    front anterior raises 3 x20-25 _put a band around a dumbell on the floor, stand on the step on the shin up apparatus, put band over top of shoe and figure out rest
    seated calf 3x10-25 45,55,65
    cardio 15 minutes treadmill 2.6 speed/ angle 1.0

  4. #72

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    Wed Jan 24 2018--Back, traps, low back, biceps forearms--all reps done slow with a pause at top and bottom of movements sxcept hang cleans
    1 Arm Hammer pulldowns(those wilkins ones) 4x12-15--25/side, 35/side, 45/side, 45/side
    close grp pulldown(v-bar) 4x8-10-60,75,90,105
    1 arm hammer low row 4x10-12--25/side/35/45/55/side
    hang cleans 3x8-10---45,65,65(remember my ankle)
    rope face pulls to above forehead 3 sets
    hyperextensions(incline apparatus version) 3 sets
    standing glute kickback onstand hip machine 2 sets
    incline db curls 4x10-12--10db, 15db, 20db, 20db
    swiss bar curls(change grip width each set) 3x8-10---just the bar to gte the feel down
    1 arm machine curls 3x12-15-15,20,25
    standing wirst curls 3x10-12---65,85,105
    reverse ez bar curl 3x10-12(fixed bar) 30,40,40
    reverse wriist 3x10-12- 20,30,40
    cardio 15 minutes tread mill

    Tomorrow day off

  5. #73

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    Friday Jan 26,2018
    Chest,shoulders,triceps,abs--all reps done slow and full with pause at bottom and top of movement
    Seated Hammer Bench press(hammer grip) 4x6-25/side, 35/side/45/side, 55/side
    Incline db press 4x10-20db,30db,40db,50db
    Cable crossovers 3x20
    decline db pullover 4x12-15-30,40,40,40
    seated db press 4x20---15db,20db,25db,30db
    bent db raise 4x10-12--10,15,10,10
    lying incine side db(against preacher bench) 4x10-12--5db
    rope pushdowns 4x6-8
    low pully rope extensions 4x12-15
    Jm press with swiss bar 3x15-20---bar, 65,65--trying to get into the groove with this bar which I love
    lying leg raise(swiss ball between legs) 3 sets
    swiss ball crunch 3 sets
    rope crunch 3 sets
    15 minutes treadmill

  6. #74
    Behemoth Donny's Avatar
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    Quote Originally Posted by NelsonMuntz View Post
    Monday January 22, 2018
    Chest, Shoulders Triceps , Abs

    I have not been able to do incline barbell press without discomfort and pain for ages. Since I now have access to a swiss bar I put it to the test and no pain. Just have to get used to it so I kept the weight light and with slow form
    Swiss Bar Incline Press 4x6-8--65,95,105,115
    Incline Cable flyes/crossover 4x12-15
    Db Flat Bench 3x8---30's, 40's, 52.5 dumbells, lol yes I just noticed we have 52.5. lbs dumbells, since I did the 50's for 8 the other day with good form and ease, I went up a notch
    Db straight arm pullover 3x15-20--25lbs
    Side db raise 4x10-12---done slow hold at top for 2 count --8, 10,10,10
    stand rear cable 4x12-15
    seated smith behind the neck(lower to top of head pause, lift pause, done wide and light) 4x20-45,55,65,65
    Gravitron Dips (body straight as heck) 4x15-20 180,160,140,140
    triangle bar pushdowns*same bar as seated rows) 4x6-8
    one arm stand close grip/press on one arm hammer row machine 4x12-15- machine, +10, +20, +20
    Thanks to Goon from Ron Harris channel


    incline leg raise, total ab machine(techno gym) ab roller 3 sets each
    Cardio- Treadmill 15 minutes start at 1.5 speed then add, 1 point every 30 seconds until 2.5 then elevated to .5
    My ankle actually was better at the .5 angle than the flat. I would go higher but baby steps here
    like the video...good idea. I do mainly close grip parallel presses using an old school Tri Bar
    York-Standard-1-Solid-Tricep-Bar-1024x1024.jpg

  7. #75

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    Quote Originally Posted by Donny View Post
    like the video...good idea. I do mainly close grip parallel presses using an old school Tri Bar
    York-Standard-1-Solid-Tricep-Bar-1024x1024.jpg
    we have one of those, but even better I like this one we have, swiss bar


  8. #76

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    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

  9. #77

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    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

  10. #78

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    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

  11. #79
    MD staff Daibhí O'Buadain's Avatar
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    Quote Originally Posted by NelsonMuntz View Post
    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?

  12. #80

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    Quote Originally Posted by Daibhí O'Buadain View Post
    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?

  13. #81

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    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

  14. #82

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    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
    Last edited by NelsonMuntz; February 27th, 2018 at 11:23 PM.

  15. #83

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    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)

  16. #84

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    day off today, legs up next

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