Announcement

Collapse

Registration by Invite Only

Hi Everyone. Because of the email regisration being abused, registration will be by invitation only.
The Invitation must come from a No Bull member of 1 year or more, and it must be sent to Jen directly with an email address and username of the invitee.

Thanks for your cooperation.
See more
See less

Bluecountry's Journal

Collapse
X
 
  • Filter
  • Time
  • Show
Clear All
new posts

  • Originally posted by The Joker View Post
    What the fuck? Are you looking to start shit?
    LOL, now who doesn't understand sarcasm or have a sense of humor?

    Man I am so lazy, I have so many workouts to post.......
    My Journal:

    Comment


    • Still alive folks...just to lazy post.
      My Journal:

      Comment


      • Good to see you are still alive Bluey.

        Comment


        • what's on tap for this week blue? any changes to lifting regime?

          Comment


          • Big changes...just got lazy and quit logging my stuff online. Wore myself down with the constant questions/over-analyzing. I still lifted, but just needed a break from the extra-curricular.


            New plan:

            1) I think doing a more focused, lower volume, isolated workout will help.
            Instead of cramming 5 muscles into 3 workouts or 4, I instead am doing:

            -Chest
            -Legs
            -Arms
            -Shoulders
            -Back

            as separate workouts.
            2) Goal is not to cram 20+ sets into a workout, but aim for 4-5 exercises of 16-19 total sets in 40-50 minutes.
            3) Work-outs can be tailored and a GTD. I don't have to commit to a 5-3-1 or a powerlifting or hypertrophy exercise design.

            -Some weeks I feel like doing more reps, others I need a change and want heavy weights (relative to me).
            -Hence my workout design has options (like an audible) so I can do a 5-3-1 week and hypertrophy week if I want.
            4) Usually my pattern is:
            -Main lift ascended in weight set by set
            -Other lifts descend in weight set by set

            This has become a pattern. My body is too used to it.
            I am going to try and do it like when I worked out with SVT:
            -Warm up....higher weight (185X10)...then slight drops to maintain reps (165, 155).

            For complimentary exercises I am going to try and instead of just descending
            (65X8, 60X8, 55X6)

            do straights (55X10,10,10,10) or ascended.
            I think with my diet and body; I can't expect to get much stronger (until agent X is introduced). My body looks only as good as my last workout and pump; hence it is very important I get a good workout.
            I can, but my body needs to shocked by hitting it with different exercises, sets, reps, weights. Needs variety, and I also need to stop over-working. If I can't workout 5 times a week, I am better off doing three isolated days of one muscle than cramming extra sets in.
            So if I can only go 3 days, fine, the other two I missed I get the next week.
            Heck it might be better as I will be more rested and with different muscles hit each week, body will have less stagnation.


            I am also going to add in some things like push-ups; and should this not work; perhaps a cross-fit type might be in store later.
            My Journal:

            Comment


            • It's weird, I started working out with a partner, which is awesome.
              Got me totally motivated to rep 250X6 for squats...and I was pushing it all the way on Leg Press.

              But, my "pump" afterwards and overall mind-muscle connection has really suffered.
              When I workout solo, motivation sometimes lags meaning I show up later or skip a few days...but when I workout I am very focused.
              First exercise=rest 4-5 minutes between sets, to recover and go heavy
              All exercises=rest 60-90 seconds

              Volume: 16-22 sets

              And now I rest far longer between the complementary exercises, doing new lifts I am not as familiar with.
              I have a very structured workout with weights tuned just right for the exercises and the volume and that has been disrupted.
              My Journal:

              Comment


              • OK...q.....looking very briefly at old workouts I noticed I used to do long gym sessions.
                When I did these...I did higher weights....and fewer reps (I'm talking 3-5 for the main lift, and 5 reps, 8 reps, or 10(arms and legs only).

                When doing the last cycle I was taking 45-50 minutes and doing less weight and 8-12 reps.
                So since I have a partner...and the pace is slower....maybe it then makes sense to go back to the old style of more weight, less reps since I have longer recovery?
                My Journal:

                Comment


                • Hey blue, long time no see... what's new and exciting?

                  It would probably be easier to do heavier lifting with a partner there for support/spotting... you are right though, your uber-strict routine will be disrupted a bit.

                  Comment


                  • What the hell is 'Agent X'?

                    How's things anyway Blue, haven't seen you on here in at least a year or two.

                    Comment


                    • LOL...super strict routine....yes...it does disrupt it but I will have to adjust. My body responds great to having a set timing schedule...my weights and reps are designed just for that 60-90 sec rest...but perhaps I can look back at older workouts when my rest was longer...and can adjust with more weight or my reps...taking advantage of a spotter.

                      The key is, to go up sensibly. Last week I think I kinda pushed it and went up too far...to the point where I did it with a spot...but the mind muscle connection was lost. Just gotta find the weights I can do for 3-5 reps or hey 6-8...but that I can do with good form and need only assistance at the end. Not doing weight which I can get for the reps...but the form is stressed (like with DB SH Press...using some aux muscles to get the weight up) and having help on multiple reps.

                      Key=choose enough weight to push with the main targeted muscle to get a burn...meaning with more rest...do more weight or reps within reasonable limits.


                      Jim...hahaha...you mean 1-2 months not years lol.
                      My Journal:

                      Comment


                      • OK

                        So I wanted to troubleshot the problem I am having; which is with a partner which is much more fun, I am able to motivate myself to go more often, on time, and do heavy lifts on the main exercises (bench, squat, deadlift)....the rest of my workout is lagging.

                        I am trying to figure out why this is; mainly I am not getting any pump at all...in fact it feels like after the first exercise the rest is just a pump-kill.

                        When I workout solo...I am very intense...as in 90 seconds rest...lift...90 seconds...lift...and I have a dead set agenda when I lift. I know what exercises I am doing, how many sets, how many reps, I might call some audibles...but I have it figured out.

                        Working with another, the rests between sets are longer, sometimes 2 minutes, sometimes 3 or more. Also the exercises are chosen on the fly spur of the moment...and it kinda throws me off as I just don't have the same focus...thus form is not as good...and the mind-muscle connection.
                        Moreso...my partner is a lot bigger than me so I do feel some internal pressure to lift more than usual...great on the main lift...but once I get into my later exercises I think I have less strength and with the longer inconsistent rests....the mind muscle connection so vital to grunting and getting a good lift are gone.

                        Have any of you had this and what are your tips?
                        Looking for tips to help troubleshot. I should be able to adjust with some tweaks/insight. I really enjoy having a partner, definitely motivates to lift big and be at the gym during the week on time.

                        I am going to post my latest workouts to see if I can get some ideas.
                        Last edited by bluecountry; May 11, 2012, 09:09 PM.
                        My Journal:

                        Comment


                        • Week of 4/23

                          This week I got an excellent group of workouts done, it was mainly on my own.


                          Originally posted by bluecountry View Post
                          Bench

                          Bench Press:
                          45X25, 95X15 (Warm-Up)
                          145X12
                          190X7
                          175X8
                          165X8
                          165X10

                          Push-Ups:
                          14, 28, 24, 15

                          DB Incline Press:
                          50X8
                          50X8
                          50X7
                          50X7+1

                          ICH Pec Fly:
                          105X12
                          135X6
                          165X6+3
                          105X8

                          Wide Dips:
                          BWX5
                          assist+70X7

                          Time: 65 Minutes

                          Back


                          Deadlift:
                          135X25, 185X10 (Warm-Ups)
                          225X10
                          245X12
                          275X10
                          315X6

                          CL Grip Chins:
                          BWX9
                          BWX9

                          Wide Grip Chins:
                          assist+90X7
                          +120X12
                          +120X10

                          T
                          -Row:
                          70X12
                          80X12
                          90X12

                          DB Rear Lateral Raise:
                          15X12
                          15X10
                          15X16

                          Time: 45 minutes
                          Arms

                          Skulls (with a Bench at the end):
                          45X10+(8 bench burnout)
                          45X10+(10 bench burnout)
                          45X11+(10 bench burnout)
                          45X12+(10 bench burnout)

                          DB Tri Ext:
                          75X10

                          BB Curl:
                          70X12
                          70X10
                          70X8
                          60X9+3

                          DB Hammer Curl:
                          27.5X12
                          27.5X10
                          27.5X10
                          22.5X12

                          Reverse Plate Curl:
                          35X12
                          25X14

                          Time: 50 Minutes
                          Shoulders

                          DB SH Press:
                          55X5
                          45X9
                          45X9
                          45X8+1

                          DB Shrugs:
                          80X10
                          70X12
                          70X12
                          70X12

                          DB 1-Arm Row:

                          55X12
                          65X12
                          65X12
                          65X10

                          Upright Row:
                          65X12
                          65X10
                          65X14

                          Time: 45 minutes
                          My Journal:

                          Comment


                          • Week of 4/30

                            I did this with a partner aside from arms.


                            Originally posted by bluecountry View Post
                            Bench


                            Bench Press:
                            45X25, 95X19, 135X8 (Warm-Up)
                            175X5
                            205X3
                            225X2
                            235X2+2
                            250X(assist for 3)
                            185X3+1
                            135X4+1

                            Push-Ups:
                            14, 28

                            DB Incline Press:
                            45X10
                            65X7
                            65X7
                            55X9+1

                            BB Decline:
                            135X14
                            175X7
                            185X4+2
                            115X12+2

                            HS Decline:
                            1 PPSX14
                            2 PPSX4
                            1 PPS+25X6+2
                            1 PPS+10X8+1
                            1 PPSX10+1

                            Free Motion Fly:
                            30X11
                            40X10
                            25X9

                            Time: 75 Minutes

                            After I did more Push-Ups: 24, 15

                            Legs


                            Smith Squat:
                            105X12

                            Squat:
                            135X15
                            185X10
                            225X8
                            225X8
                            250X3+1
                            135X10

                            Hack Squat:
                            90X12

                            Leg Press:
                            3 PPSX12
                            4 PPSX8
                            5 PPSX6
                            (drop)
                            3 PPSX11

                            Lying Leg Curl:
                            55X12
                            55X12
                            65X9

                            Time: 50 minutes
                            Arms

                            Skulls (with a Bench at the end):
                            45X10+(10 bench burnout)
                            45X10+(10 bench burnout)
                            45X11+(10 bench burnout)
                            35X12+(12 bench burnout)

                            HS Preacher Curl:
                            60X12
                            60X12
                            70X10
                            70X5 (drop) 60X3 (drop) 35X9

                            Dips:
                            assist+70X9
                            BWX11
                            BWX11
                            BWX12
                            BWX14

                            Cable 1-Arm Curl:
                            25X10
                            25X9 (1 side) 10 (other side)
                            25X9 (1 side) 11 (other side)
                            25X10
                            Time: 10 Minutes
                            Shoulders

                            Seated BB Rear Press:
                            45X15
                            65X12
                            85X11
                            105X7
                            105X8
                            105X6 (drop) 95X6 (drop) 75X7

                            DB SH Press:
                            50X10
                            50X10
                            65X6+3
                            50X7

                            DB Arnold Press:
                            35X7
                            30X10
                            30X9

                            DB Shrugs:
                            100X11
                            100X12
                            85X10
                            85X10

                            BB Shrugs:
                            205X11
                            225X8
                            315X4

                            Time: 75 minutes
                            Back


                            Deadlift:
                            135X20, 205X12 (Warm-Ups)
                            265X12
                            295X11
                            315X7
                            335X4

                            Wide Lateral Pulldown:
                            115X9
                            120X8+1
                            120X7+3 (drop) 80X3

                            Low Cable Row:
                            80X12
                            110X8
                            110X7+2

                            Time: 70 minutes
                            My Journal:

                            Comment


                            • Week of 4/30

                              I did this with a partner aside from arms.


                              Originally posted by bluecountry View Post
                              Bench


                              Bench Press:
                              45X25, 95X19, 135X8 (Warm-Up)
                              175X5
                              205X3
                              225X2
                              235X2+2
                              250X(assist for 3)
                              185X3+1
                              135X4+1

                              Push-Ups:
                              14, 28

                              DB Incline Press:
                              45X10
                              65X7
                              65X7
                              55X9+1

                              BB Decline:
                              135X14
                              175X7
                              185X4+2
                              115X12+2

                              HS Decline:
                              -----Felt nothing on this exercise1 PPSX14
                              2 PPSX4
                              1 PPS+25X6+2
                              1 PPS+10X8+1
                              1 PPSX10+1

                              Free Motion Fly:
                              30X11
                              40X10
                              25X9

                              Time: 75 Minutes

                              After I did more Push-Ups: 24, 15

                              Legs


                              Smith Squat:
                              105X12

                              Squat:
                              135X15
                              185X10
                              225X8
                              225X8
                              250X3+1
                              135X10

                              Hack Squat:
                              90X12

                              Leg Press:
                              3 PPSX12
                              4 PPSX8
                              5 PPSX6
                              (drop)
                              3 PPSX11

                              Lying Leg Curl:
                              55X12
                              55X12
                              65X9

                              Time: 50 minutes
                              Arms


                              Skulls (with a Bench at the end):
                              45X10+(10 bench burnout)
                              45X10+(10 bench burnout)
                              45X11+(10 bench burnout)
                              35X12+(12 bench burnout)

                              HS Preacher Curl:
                              60X12
                              60X12
                              70X10
                              70X5 (drop) 60X3 (drop) 35X9

                              Dips:
                              assist+70X9
                              BWX11
                              BWX11
                              BWX12
                              BWX14

                              Cable 1-Arm Curl:
                              25X10
                              25X9 (1 side) 10 (other side)
                              25X9 (1 side) 11 (other side)
                              25X10
                              Time: 40 Minutes
                              Shoulders


                              Seated BB Rear Press:
                              45X15
                              65X12
                              85X11
                              105X7
                              105X8
                              105X6 (drop) 95X6 (drop) 75X7

                              DB SH Press:
                              50X10
                              50X10
                              65X6+3
                              50X7

                              DB Arnold Press:
                              35X7
                              30X10
                              30X9

                              DB Shrugs:
                              100X11
                              100X12
                              85X10
                              85X10

                              BB Shrugs:
                              205X11
                              225X8
                              315X4

                              Time: 75 minutes
                              Back


                              Deadlift:
                              135X20, 205X12 (Warm-Ups)
                              265X12
                              295X11
                              315X7
                              335X4

                              Wide Lateral Pulldown:
                              115X9
                              120X8+1
                              120X7+3 (drop) 80X3

                              Low Cable Row:
                              80X12
                              110X8
                              110X7+2

                              Time: 70 minutes
                              Last edited by bluecountry; May 12, 2012, 12:26 AM.
                              My Journal:

                              Comment


                              • Week of 5/7

                                I did this with a partner aside from arms.


                                Originally posted by bluecountry View Post
                                Chest+Tri's


                                Bench Press:
                                45X25, 135X12 (Warm-Up)
                                185X6
                                205X4+2
                                225X1+3
                                155X10
                                135X12
                                135X4+1

                                DB 1-Arm Bench:
                                45X9
                                40X9
                                40X11
                                40X5+3

                                DB Tri-Ext:
                                60X11
                                70X5
                                60X14

                                Dips:
                                BWX12
                                BWX10
                                BWX12

                                Time: 60 Minutes

                                Legs


                                Squat:
                                45X25
                                135X12
                                185X10
                                225X8
                                250X5-------Great numbers
                                250X6
                                -------Great numbers
                                135X11

                                SS with Lunges:
                                BWX10
                                BWX10

                                Leg Press:
                                3 PPSX15
                                4 PPSX15
                                5 PPSX8+1
                                6 PPSX5

                                Sled Calf Press:
                                Toes ST: 3 PPSX25
                                Toes Out: 3 PPSX25
                                Toes In: 3 PPSX25

                                Standing Calf Press:
                                165X12
                                105X15
                                105X22

                                Tech Leg Ext:
                                70X18
                                80X16
                                100X12

                                Time: 60 minutes

                                Arms

                                Close Grip Bench:
                                45X25, 95X15 (Warm-Ups)
                                115X15
                                135X10
                                155X7

                                BB Preacher Curl:
                                70X12
                                70X8
                                70X6

                                Time: 20 Minutes

                                Back+Shoulders+Tri's


                                Deadlift:
                                135X25
                                205X12
                                275X12
                                315X8
                                365X6---Best rep ever at this weight
                                315X7

                                HS SH Press:
                                1 PPS+35X11
                                1 PPS+25X10
                                1 PPS+25X10
                                1 PPS+10X16

                                Skulls with Bench Burn-out:
                                65X10 (+11 Bench Burn-out)
                                65X10 (+11 Bench Burn-out)
                                65X10

                                Close Chins:
                                BWX10

                                Wide Chins:
                                assist+75X5
                                +105X6+1
                                +130X9


                                Time: 65 minutes
                                My Journal:

                                Comment

                                Working...
                                X