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Thread: It aint about how hard you HIT
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06-21-2013, 12:18 PM #1
It aint about how hard you HIT
I don't have a lot of time so this will be HIT and miss. If any of this resonates, wonderful. If not, it cant be helped.
Last edited by HeavyDutyGuy; 06-21-2013 at 12:20 PM.
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06-21-2013, 12:20 PM #2
I really don't have much to offer except this: inside of each one of us there is a spark, a vision, a crystal moment that is yours. All yours, to share with the world. Don't give in to mediocrity, to that which is less than what you are. Don't betray that vision, that spark. Learn to find it, nurture it and share it with the world.
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06-22-2013, 06:30 PM #3
Legs
Leg extension-Lifefit 70 x 5, 80 x 5, 90 x 5, 100 x 5- all in one ascending set, 150 x 5, 210 x 5, 250 x 5,
305 x 30!
300x 4 RP ea leg!- unilaterally, slight assistance on last rep (left, last 2 right)
Pre ex (afte short delay) with
Leg Press -(Lifefit) stack + 15- 405 x 4 RP ea leg !- unilaterally
Squat (to parallel) bar x 10, 135 x 10, 225 x 1, 315 x 1, 605 x 7 + 1 neg.
Hammer V Squat (to stop, parallel) 10 pl ea side (954) x 6!
Stiff legged deadlift - break in bar x 12, 135 x 10, 225 x 10.
Leg Curl 120 x 20, 210 x 6 NA!
Toe Presses 405 x 30!, x 15.
BW 253.4 lbs (before workout)
(253.8 lbs after)
Great workout! 6 PRS, focused on form, ROM, intensity, less warmup reps, more working sets, but briefer overall. More of a focused effort on muscle stimulation, less on arbitrary numbers. Was intense, barely made it to the car after.
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06-26-2013, 09:22 PM #4
Well here goes- since Sat/
Pecs
Smith Incline Press bar, 1 pl ea side x 20, 2 pl ea side x 8, 3 pl ea side (290) x 4, 10 ea side x 1, 3 pl + 25 ea x 1, (340), 4 pl ea side (380) x 1,
4 pl + 25 side (430x 1 RP, drop 4 pl + 15 ea side (410) x 1 RP, drop 4pl ea side (380) x 2 RP! Failed on 1st and 2nd reps, hence the respective weight drops/ actually closer to the original recommended parameters.
Hammer Incline. 1 pl ea side x 10, 2 pl ea side x 10, 3 pl ea side x 6, 4 pl ea side x 2 - All bilaterally l, 5 pl + 25 ea side (507) x 4 RP! Z- 2 bilaterally, 2 unilaterally)!- assist on last rep.
Dips -Regular- BW X 14 - weighted- BW + 100 x 8, - came back to these after Presses, did a further warmup set, then
BW+200 x 8- dipped deep.
BW+ 275 x 4 + 2 negs. Great set!
Delts
Hammer Press 1 pl ea side x 10 ea side, 2 pl, 3 pl, 4 pl ea side ea x 1, 5 pl ea side x 1 ea side, 6 pl ea side (550) x 4 RP - 2 bilaterally, 2 unilaterally.
Triceps
Rope Pushdowns 70 x 14,
Machine Extensions 100 x 10, 150 x 6, 210 x 8
Great workout! Intense! Pretty strong, 2 PRs but the focus was generating intense contractions.
BW 255. 8 lbs (before) and 256.6 lbs (after workout).
Tues
15 min HITT cardio on elliptical.
Hurting.
Weds
Back
Hammer pull downs- 1 pl ea side x 20, 2 pl ea side x 15, 3 pl ea side x 10, 4 pl ea side X 2 all. bilaterally.
4 pl + 25 ea side (417) x 4 RP -1st two bilaterally, last 2 unilaterally to get full ROM.
Hammer Low Rows 2 pl side x about 10, 4 pl ea side x 6 bilaterally.
6 pl ea side (562) x 6 bilaterally! 10 pl ea side (450 ea side!) X 6 + 2 FR + 2 neg ea arm!
Yates rows bar x 10, 135 x 10, 225 x 8, 315 x 6, 405x 2, 485 x 5! - looking thicker!
Shrugs- 605 x 8, 765 x 6.
Deadlifts - from top 585 x 4 to knees or just below + 1 neg to floor!
Biceps
Alt DB Curls - break in 100s x 7 ea arm.
BB Curls - 225 x 7.
BW 253.6 after workout)
Great workout! Was very intense and pretty strong once I got it going. 3 PRS, but the focus was on intense contractions.
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06-27-2013, 01:21 PM #5
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06-27-2013, 06:37 PM #6
What's the scale lookin like these days?
My scale is pink. About 192 and dropping. Goal is 185 then hold.
BaldieMY MIND & BODY ARE AT ONE WITH MY POWER & STRENGTH............JM
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06-27-2013, 08:31 PM #7
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06-27-2013, 08:34 PM #8
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06-29-2013, 06:07 PM #9
Legs
Leg extension- 100 x 20, 160 x 10- 220 x 10 superset, 260 x 20,
305 x 32!
Duck Squat on leg press - new- 80 x 20.
Leg ext 305 x 4 RP ea leg!- unilaterally, slight assistance on last rep (left, last 2 right)
Pre ex with
Leg Press -(Lifefit) stack + 15- 405 x 12 NA (6 neg es leg) immediately followed by
Frog Squats on leg press 150 x 20!- awesome triset!
Squat (to parallel ) 610 x 8 + 1 neg. great set!
Stiff legged deadlift - bar x 20, 135 x 12, 225 x 11 + 1 neg.
Leg Curl 125 x 20, 210 x 6 NA.
Toe Presses 405 x 32! x 10- burnt!
BW 250.4 lbs (before workout)!
(251.8 lbs after)
Great workout! 4 PRS, but focused on intensity, progression but focused effort with less warmup sets. Very intense- huge quad pump by the time I did squats.
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06-30-2013, 02:23 PM #10
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06-30-2013, 07:24 PM #11
Can't bench or deadlift for chit. I am not real impressed with my squat numbers, have backed it off some to work it fuller and for safety reasons. In pre contest mode so it is all about generating high intensity contractions and not the numbers per se. I was more blown away by getting 32 reps with the entire weight stack plus on leg extensions.
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06-30-2013, 09:01 PM #12
We need video.
Sent from my SPH-L900 using Tapatalk 4 Beta
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06-30-2013, 09:09 PM #13
What contest will you be competing in?
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07-01-2013, 11:10 AM #14
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07-01-2013, 11:38 AM #15
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