Chest / Tri – 11/1

Bar Press – 3 warm, 140/3, 170/3, 200/3
Slight IN DB Press – 45/10, 45/10, 70/10, (75/10)
Flat DB Press – 40/15, 65/13, 12, drop
Cable Fly – 40/12, 50/12
Press Down – 140/10, 190/10, (200/10, 10)
Rev Pressdown – 40/12, 50/12, 12, 12

Really good workout this morning. First day using ALL OUT – really liked it.
So doing my 2nd week in the 5/3/1 and actually upped the last set to 200 as compared to 195 – just went for it. Know I need to better stick to my prescribed routine – but did forget to throw into an extra set – next time! But did feel good – bum and back stayed on the bench – so form was good. Range was good as well. Slight IN was good as well – was able to up the weight a bit – so happy about that. Did Cable Fly instead of DB – just to mix it up a bit. Also threw in a two sets of incline press just to further hit that area.

Subbed out Close Grip for Press Down just as my shoulder is hurting a bit and want to stay away from further aggravating that. Rev Pressdown as good.

Overall a good workout.

Listening to a few NBR podcasts this morning. So very motivational. Really helped on a few things.

1 - Validates that it is really worth it – to hear top competitors talk about the same issues / concerns / doubts / hard work
1 - Validates the look that Joe helps to achieve – CONDITIONED – RIPPED – big as possible – but control the conditioning
3 - Validates the approach Joe takes – LONG / SLOW prep 18 – 22 – 24 wks out.
4 - Validates the fact that there really isn’t an off season and that you shouldn’t gain too much weight
5 - Validates that it takes YEARS to put on any significant size – you can’t put on 20 lbs of muscle in a year – especially if you’re older. 2 – 3 lbs maybe – even less if you are already conditioned.
6 - It’s all in the details



OK – so 2 months down – 22 to go!!!

For stiff leg deads, when, I do them from the hang down, I prefer to do them with dbells as I can guide them better to feel it in the hammies.

If I use a barbell, I like to start from a dead stop position on the floor and initiate the lift with hammies. If I start from the top down, I always feel it in my back more than my hams...and that's probably because the load is first received at the back if you go from the top down.

Either way, if the deads are going up then the hammies are helping to do that and must be getting some benefit.

winflex wrote:

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For stiff leg deads, when, I do them from the hang down, I prefer to do them with dbells as I can guide them better to feel it in the hammies.

If I use a barbell, I like to start from a dead stop position on the floor and initiate the lift with hammies. If I start from the top down, I always feel it in my back more than my hams...and that's probably because the load is first received at the back if you go from the top down.

Either way, if the deads are going up then the hammies are helping to do that and must be getting some benefit.

---

Dwayne,

Thanks - I'm really trying to concentrate on the Still Legs to try to ensure that I feel them and pull with the hammies.  So I will give the "from the floor" a try most certainly

 

Chest / Tri – 11/5
Bar Press – 3 warm, 160/5, 185/3, 205/1, 2
Slight IN DB Press – 45/10, 45/10, (75/10), 75/10
Flat DB Press – 40/15, 65/12, 12, drop
Cable Fly – 35/12, 40/12,
Press Down – 140/10, 190/10, 200/10, 10
Rev Pressdown – 40/12, 50/12, 12, 12
Weight 176
Good chest workout today. Hit it pretty hard. So happy with the Bar Press – so got 205 pretty solid. I know last year I got up to 225 for 2 – so obviously want to break that this time around. Know it isn’t anything super crazy – but would be a nice goal for me. Slight IN DB press felt good as well. Nice and solid. Shoulder hurting a bit but not as much. Been doing some stretches and trying to limit some of the other exercises that aggravate it. Flat DB press was good. A challenge but good. Did low pully cable fly – just to mix it up from DBs. Doing Press Down instead of close grip – to help out with my shoulder (getting old sucks!!) Rev Pressdown as good. Got a pretty good pump in my tris. Also threw in some Incline Presses just to really hit it hard. Don’t want to overtrain certainly – but know I need the help in chest so throwing a few sets in here and there when I’m feeling good.

THANKS!! Most certainly will check it out!

Shoulder / Bi
Military – 2 warm, 105/5, 120/3, 135/1, 5
IN DB Press – 3 warm, 65/8, 70/8,(75/8)
1 Arm Cable – 15/10, 20/10, (30/10, 30/10)
Seated Rear Delt – 20/12, (30/12, 12)
ss Upright Row – 70/12, 80/12, 90/12
Hammer – 20/6, 6, 35/6, 40/6, 45/6
Close Curl – 65/10, 85/10, 10, 10

Really good workout this morning – feel like I stepped it up just a bit. Military – good and solid. IN DB Press – really nice – was able to up it just a bit. 1 arm cable was solid. Seated Rear with Upright was really good as well. Shoulder is feeling better – not 100% but great. Hammer was good. Still having a bit of an issue with my right elbow – but able to alter my grip just a bit to alleviate any issues. Close Curl seemed heavy but good. Threw in an extra set to fun – woo hoo!
So I was listening to NBR and they were talking to some of the Yorton Cup judges – and the one judges kept saying – “its body BUILDING” not body dieting” and noting that her preference was bigger as compared to leaner – that there really needs to be a balance between size and shred. So taking that as a queue to continue to work on gaining the necessary size that conditioning by itself isn’t going to cut it.
So kind of like that this was a little jab to further spur me on to go for the size.

Chest / Tri – 11/11

Bar Press – 3 warm, 135/5, 145/5, 155/5, 10
Slight IN DB Press – 45/10, 45/10, 75/10, 75/10 extra set 75/10
Flat DB Press – 40/15, 65/15, 15, drop
Cable Fly – 35/12, 40/12,
Incline – 2 sets
Press Down – 140/10, 190/10, 200/10, 10
Rev Pressdown – 40/12, 50/12, 12, 12
Weight 176
Good workout – took my ALL OUT. Friend was making fun of me as I was a bit red from it – hey – I don’t care – it works!!! Good workout – Bench Press was a deload week so nothing exciting but cranked out some extra at the end. Slight Incline was good – shoulder not so bad this time around. Flat was good as well - got in a few extra reps. Cable flys were good. Threw in a few sets of incline press for fun.
Press down was good – held for a while at the bottom. Rev Pressdown – still not my favorite – but good.

Shoulder / Bi
Military – 2 warm, 85/5, 95/5, 100/5, 10
IN DB Press – 3 warm, 70,8, 8, 8
1 Arm Cable – 15/10, 20/10, 30/10, 30/10
Seated Rear Delt – 20/12, 30/12, 12
ss Upright Row – 70/12, 80/12, 90/12
Hammer – 20/6, 6, 35/6, 40/6, 45/6
Close Curl – 65/10, 85/10, 10, (95/10)
Good workout – a bit tired this morning – but good. So a deload on the Military. Other things felt good – no real significant movement – but a bit here and there.

11/17

Chest / Tri
Bench – 3 warm, 145/5, 165/5, 190,5, 6
In DB Press – 40/10, 50/10, 75/10, 80/9
Chest Dip – 4 x fail
Rack Pushups – 2 x fail
Slight IN Bench
Tri Press – 90/10, 120/10, 190/10, 200/10, 10S
Single PB Ext – 25/12, 30/12, 12

Freakin’ AWESOME workout. Did at the end of my day as compared to first thing in the morning (due to work schedule). But just a great workout. Everything felt good and strong. Good pump just a nice strong workout. I hate working out in the end of the day as my work day always explodes and I freak out if I am going to be able to make it to the gym or not. I think I have an issue – HA. But just a great workout – felt huge, felt strong.



11/18

Back and Ham
Deads 2 warm – 225/5, 255/5, 285/5
Lat Wide – 80/8, 110/8, 130/8, 160/8, 8, 8
IN Bench Row – 30/10, 55/10, 60/10, 10
Seated Row – 120/12, 130/12, 12
Pullups 3 x fail
Lying Leg – 60/10, 80/10, 110/10, 10, 10
Single Leg – 65/12, 85/12, 12
Good workout this morning – no straps on Deads. Realize 285 isn’t crazy or anything – but really trying to not use straps. Lat felt good. In bench was goad as was seated row. Threw in some pull-ups just to do a bit extra. Legs were good – feel them a bit now. Good workout.

Squat – 3 warm – 230/3, 265/3, 295/3
Leg Ext – 115/10, 160/10, 250/10, 10
Front Squat – bar/8, 135/8, (205/8), 205/8, (210/8, 210/8)
Sumo – 135/10, (245/10, 265/10, 10)
Split Squat – 145/12, 12, 12
Calf Single – 140/20, 20, 20, 20, 20



Great workout!! Trying to refocus (seems to be a re-occurring theme) but trying to hit every workout as a new day and new opportunity to grow. Squat – good. Leg Ext – good – maxing out the machine – have only about 10 lbs to go on it – so will just increase the time under tension. Front Squat great. Really pushed on it. Was in the freakin’ basement. So not cheating on ROM at all. OK – so I know 210 isn’t any record – but it’s pretty darn heavy for me. But was able to up it across the board – so happy with that. Sumo – was able to up substantially. Split squat – good. Calf Single – good. Felt good as a whole – like that I was able to make some good progress with the weights.

Bench – 3 warm, 155/5, 180/5, 200/5, 3
In DB – 40/10, 50/10, 75/10, 80/10
Chest Dip – 4 x fail
Rack Pushups 2 x fail
Slight In Bench
Tri Press – 120/10, 160/10, 200/10, (210/10, 10)
Single DB Ext – 25/12, 30/12, 12

Great workout!!! Nice and Solid. Bench – great. Misread and did 5 reps instead of 3 – but hey – that is ok. 200 was a bit heavy – but good and solid. In DB – felt great – will up again next time. Chest Dip good. Left shoulder hurts a bit when doing this – so don’t do 100% full range. As I get into it – my range gets better – but it takes a bit of warm-up. Rack Pushups – good. Threw in a Slight Incline bench – just a few sets. Tri Press – Great. Slowed down the pace and really held it at the bottom. Single DB Ext was good as well. Overall just a good workout!!

Clothes are starting to get a bit tighter – but in the right places. Pants are tight in the legs, not waist – shirts are tighter in the shoulders as well – so hopefully making a bit of progress.

Great job on the progress. No doubt the influx of lean turkey protein and other delightful nutrients will help fuel some gains in the next couple days.

Military – 3 warm, 105/3, 120/3, 135/3, 3

High In Bar – bar/8, 95/8, (125/8, 8), 125/8, 8
Seated Side – 10/10, 15/10, (30/10), 30/10
Front – 20/12, 25/12, 12
ss Rear Row – 20/12, 25/12, 12
BB Curl – bar/10, 65/6, 95/6, 100/6, 6
Rope Curl – 70/10, 110/10, 130/10, 10
Preacher Curls
Good workout this morning. Made some good progress on the Military and High In Bar. Had hoped that a few days off would rest my right elbow and it would feel a bit better – but didn’t really happen.
Things felt good as a whole. Front raise was good. BB Curl and Rope Curls were both good. Threw in some Preacher Curls as well

Quads
Squat – 3 warm – 245/5, 280/3, 310/1, 2
Leg Ext – 115/10, 160/10, 250/10, 10
Front Squat – bar/8, 135/8, 205/8, 205/8, (215/8, 215/8)
Sumo – 135/10, 245/10, 265/10, 10
Split Squat – 145/12, 12, 12
Skip Calf
Good workout this morning. Felt pretty good. Squats felt good. Rss in the basement. Leg Ext nice – good and slow. Front Squat – I love this exercise!! New PR (I think) – HA. Great range of motion. Wasn’t sure if I was going to up it to 215 – but figured what the hell. Felt great – will up again next time. Sumo good, Split squat good. I did end up skipping calf today as I needed to get into work a bit earlier.

I’ll try to make that up sometime later in the week.

I think I’m getting older (shock)!! I pulled something in my side doing squats – not sure what or how – but did something.