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Thread: Pump up the VOLUME!
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02-18-2011, 05:19 PM #256
Old school chest and back supersetting today. Went a little slower pace used a little more weight on my top sets.
flat dumbbell bench press ss with pullups
50x12/bdwt x 10
60x10/bdwt x 10
75x10/bdwt x 10
95x7/ bdwt x 8
110x5/ bdwt x 7
incline dumbbell press ss with seated cable row
75x10/ 180x12
85x10/ 200x10
95x6/ 220x8
90x6/ 220x6
flat flys (45 sec between sets)
60x15
70x10
70x9
65x9
T bar rows
3 plates x 12
4 plates x 10
4 1/2 plates x8
5 plates x 6
pullover and press
115x12
115x9
Kinda all over the place with my reps and rest periods today. Still had a decent workout.
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02-19-2011, 11:30 AM #257
Long one today.
Squats
135x15,225x10,275x10,315x10,365x9,385x5,325x10
Took normal rests between sets
leg press (45 sec between sets)
400x10,490x10,10,10,10
leg ex ss with leg curl (Charles Glass style)
240x10/60x10
240x10/60x10
240x10/60x10
240x10/60x8
dead lifts
135x10,225x10,315x10,365x10,405x9 (2-3 min between sets)
standing calf raise (30 sec between sets)
270x10,10,10,10
seated calf (30 sec between sets)
145x10,10,10,10
Total workout time around 90 min. Old school doing deadlifts on leg day. I've never really done regular deads on leg day. Wasn't that bad really.
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02-19-2011, 11:45 AM #258
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02-19-2011, 01:13 PM #259
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02-19-2011, 01:16 PM #260
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02-19-2011, 04:52 PM #261
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02-19-2011, 04:56 PM #262
Yes, my strength seems to be holding up ok. I've always used that as an indication of whether I am maintaining muscle. My body wt. hasn't changed a whole lot. All depends on what time of the day I step on the scale!
Do you guys notice a big swing in body wt. from morning till later in the day? I weigh at least 5-6 lbs more in the evenings. I know thats not important and I don't judge how well I'm doing based on scale wt. just an observation.
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02-19-2011, 04:59 PM #263
Yeah, I normally have always just done sldl's on leg day also. The old timers did it like this, so in keeping with my old school training experiment I thought I would give it a go. Makes sense to do them on this day really, I get a lot of ham and glute action from deads.
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02-19-2011, 10:12 PM #264
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02-19-2011, 10:34 PM #265
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02-20-2011, 01:51 PM #266
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02-21-2011, 06:57 PM #267
Seated military press
95x12,135x10,155x8,185x9,185x6,195x4
lateral raise
40x12,45x10,50x8
bent over lateral
50x12,55x10,60x8
wide grip upright row
95x12,135x8
lying extension
70x15,120x8,7,5
pushdown
85x12,100x10,115x8
alt dumbbell curl
45x12,50x10,55x8
barbell curl
95x12,105x10,115x6
Good basic workout today, took normal rests between sets.
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03-03-2011, 10:07 AM #268
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03-25-2011, 12:38 PM #269
Joel,
Haven't heard from you in a long time. Everything ok on you end? You still getting ready for your show?
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03-25-2011, 12:46 PM #270
Been out a while I know! Still chasing my contest conditioning, almost there. I've revised my plans and decided to enter an SNBF pro show in Montgomery Alabama on May 28'th.
That puts me 8 weeks out from this point, I feel much better about it.
Training is going well just been battling allergies from hell the last few weeks!
Cut back the volume somewhat from what I was doing.
Yesterdays's leg workout went like this...
squats
135x15,225x10,275x10,315x10,365x8,375x8,385x6
leg press
400x10,490x10,670x10,760x10,10
leg extension
180x12,200x10,210x8
leg curl
90x10,10,10
calf press
210x12,12,12
Tri setted the extensions, curls and calf press
seated calf
280x12,12,12 (30 sec between sets)
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