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Thread: Pump up the VOLUME!
12-09-2010, 05:21 PM #31
When you're on stage the judges don't know how much weight you push they just critique your physique. True you need heavy basic exercises to build quality muscle IMO it's not worth the risk to try and push what I used to.
Keep up the great training!!
12-09-2010, 07:06 PM #32
12-09-2010, 09:48 PM #33
Getting some good solid workouts in. Keep it up!
12-10-2010, 05:11 PM #34
Thanks for the encouragement guys! I agree staying injury free is the most important thing, can't train if you're hurt! I almost didn't compete last summer because of a lower back/hip problem that really hampered my leg training thoughout my prep.
12-10-2010, 05:15 PM #35
Heavy (for me) chest day
Hammer Strength decline
3 plates per side x 5,5
hanging leg raises 3 sets of 12
My bench sucks compared to a few yrs back but I really feel it with slow neg's and controlled reps.
12-10-2010, 06:05 PM #36
12-10-2010, 11:16 PM #37
12-11-2010, 09:31 PM #38
When I work chest I usually will do two compound movements and two iso movements. But the iso movements are mostly db flyes at different angles. I'm really not into cable work for my chest until precontest when I incorporate it a little more.
12-13-2010, 05:16 PM #39
Ever go into you're workout with full intentions of squating and find that its just not a good idea on that particular day? Thats what happened to me today. I was going though my usual warmup and on the second set with 225 my lower back just didn't feel right. So I went on to the leg press.....
Nautilus incline leg press
My legs were really pumped and hurting at this point plus no back strain! I thought about hack squating but I ended up migrating back over to the squat rack for some front squats.
These felt great really loaded my quads without overloading my lower back. I've been doing them some on this training cycle anyway.
finished with 3 sets of leg curls
Legs were trashed so I managed to salvage the day and still get in a good leg workout!
12-13-2010, 07:51 PM #40
12-14-2010, 05:18 PM #41
Today's delt and arm workout went well, I got an awesome pump and was able to get in some pretty good volume in about an hr.
4 plates x 10,10,10,10
seated db press
bent over laterals
alt db curls ss with pushdowns
hammer curls ss with seated db extensions
12-14-2010, 07:46 PM #42
I haven't supersetted biceps and triceps in a long time. I'll have to give it a try soon I do remember the huge pumps in the arms too when I did it!
12-16-2010, 04:57 PM #43
12-16-2010, 05:03 PM #44
I trained back today, my lower back is feeling much better. I've went to my chiropractor 4 times in the last couple of weeks. He's getting me back in line!
bent over rows
close parallel grip pullups to chest
bdwt x 10,8,6
seated cable row
Hammer Strength deadlift/shrug station
5 plates per side x 6 shrugs 1 deadlift, 5 shrugs 1 deadlift, 3 shrugs 1 deadlift
Good workout, I'm getting my intensity back.
12-17-2010, 10:39 PM #45
Chest and abs....
lying leg raise