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Thread: Pump up the VOLUME!
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01-30-2011, 02:15 PM #181
Everything is going well at this point, I get impatient and I always want to be ahead of schedule! Abs are coming in I should start looking pretty good in about 4 more weeks. I'm 12 weeks out from the show. I normally diet for 20 weeks and I didn't start until 15 weeks out this time. Should still be plenty of time, I'm usually ready way ahead anyway. I just don't like waiting til the last weeks to get in shape!
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01-30-2011, 02:16 PM #182
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01-31-2011, 05:37 PM #183
Great workout today! I pyramided all my exercises but kept rest periods to 45 sec.
bench press
135x10,225x10,235x8,245x5,225x8
incline barbell
135x10,155x10,165x8,175x6,155x8
flat bench fly
50x12,12,12
incline fly
45x12,12,12
30 sec between sets of flys
chins
bdwt x 10,10,10,9
old school T bar rows
2 plates x 10
3 plates x 10
3 plates + 25 x 8
4 plates x 6
seated cable rows
170x10,190x10,210x8,170x12
straght arm rope pull downs
40x12,55x12,55x12
Pumped to the max and breathing like a freight train! All I could think about on the final sets is HAMMERFIT is watching don't wimp out! lol
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01-31-2011, 05:49 PM #184
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02-01-2011, 05:16 PM #185
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02-01-2011, 05:23 PM #186
Light leg day, finished in 55 min. 30-45 sec between sets
standing calf
270x12,12,12,10
seated
135x12,12,12,10
squats
135x10,225x10,245x10,10,10,8rp1
hacks
230x10,10,10,10 (gasping at this point!)
leg ex supersetted with leg curl
leg ex 210x10,10,10,8
leg curl 60x10,10,10,10 (did these Charles Glass style pulling thighs up off bench)
seated leg curl
90x10,10,10,10
stiff leg deads on hack machine
90x10,140x10,180x10,10
Gased! Sweating like crazy! People asking me if I'm ok! lol People at my gym are not used to seeing anyone train hard! I definitely will go up in weight on all exercises next time around.
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02-01-2011, 05:25 PM #187
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02-01-2011, 05:27 PM #188
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02-01-2011, 06:38 PM #189
That must be a killer with only 30-45 seconds between sets! Good stuff.
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02-02-2011, 05:07 PM #190
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02-02-2011, 05:08 PM #191
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02-02-2011, 05:11 PM #192
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02-02-2011, 05:19 PM #193
Took me longer to train delts and arms than it did to do legs yesterday. Still finished in just over an hour.
seated dumbbell press
35x10,40x10,65x12,75x8,85x5,60x6 (did 6 sec negatives on the last set)
lateral raise
25x10,10,10,10
bent over lateral
30x10,10,10,10
dumbbell shrugs
110x12,120x12,130x10,140x8,150x6
barbell curl
45x10,65x10,85x10,10,10,8
incline dumbbell curl
25x10,10,10,10
one arm cable curl
25x10 drop 20x6
sculls
70x10,90x10,10,10,8
seated dumbbell ex
60x10,10,10,10
kickbacks
25x12 drop 20x6
rockers
45x12,12,10
cable crunch
115x12,12,10
leg raise
30x12,12,10
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02-02-2011, 05:22 PM #194
Did you stop and take a breath at all? Great volume in one hour. 49 sets ?
Awesome workout.
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02-02-2011, 05:28 PM #195
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