AngryMuscles
New member
sweating is fun. it's what most girls in our gym is jealous about. they do all the cardios they want and still can't sweat like mine. what I do?? shadow box 3 mins with 1 min rest then 3 mins again and again and again. lol
adida's 1st log...
- Thread starter adidamps2
- Start date
sorry bro, i havent been loggin as of late.Aczech said:
been busy.
will log on later and post up last few work outs and thoughts on the products i am taking.
plus lately i am finding it hard to get motivated.
i think its time for a routine adn diet change up.
i feel burnt out and worn out.
i think i have like a week or 2 left with the IntraXcell i am sampling, so after i finish it up, i am revamping diet and work out.
will post up my new diet and routine ideas in a few.
thanks for checking in on me.
29 July 07
DB lunges (walking)
25x2
35x2
45x2
45x2
**although i slowed down quit a bit at the end, i completed every pass**
Crazy 8 leg XTN
90x8
85x8
80x8
75x8
70x8
65x8
60x8
55x8
50x8
45x8
total time: 6min
**oops lost count of were i was at at the end...by 70 i was taking 3 deep breaths between wt drops**
Crazy 8 leg curls, seated
80x8
75x8
70x8
65x8
60x8
55x8
50x8
45x8
total time: 3 min
**thank God, didnt loose track here too...LOL, felt strong through out all 8 sets**
E-Z bar pull overs, bridged
45x20
50x15
55x10 PR
BB Floor Press w/punch SS w/ Hammer DB press, flat bench
barx20/ 35x12
135x10/ 35x10
165x8/ 35x10
bent over BB rowes
135x10
185x10
205x6 PR
face pulls, rope
110x18 PR
DB standing curls, down the rack
50 -->30 (2.5lb intervals)
rest 30 sec
25x6
15x10
**felt a helluva a lot stronger on the down the rack than previouse work outs**
Smith rev BB bench press
135x12
155x10 PR
cable cross crunch w/rope
140x20
140x16
total time: 1 hr 24 min
pre-work out cardio: stationary seated bike 10 min
post-work out cardio: tradmil 20 min
i am finding by this point that the IXL and SE combo are really helping to kick in later in the work out. i am noticing that at points that i would normally be drained or really starting to loose focus, that i am not. i have even started to notice actual increase in reps/wt or endurance later in the work out, over the starting work out point.
the taste of SE is really starting to grow on me.
however the sweating is still unsightly...LOL
i have already made up mind at this point to go ahead and add SE and IXL perminetly into my work out supp's.
DB lunges (walking)
25x2
35x2
45x2
45x2
**although i slowed down quit a bit at the end, i completed every pass**
Crazy 8 leg XTN
90x8
85x8
80x8
75x8
70x8
65x8
60x8
55x8
50x8
45x8
total time: 6min
**oops lost count of were i was at at the end...by 70 i was taking 3 deep breaths between wt drops**
Crazy 8 leg curls, seated
80x8
75x8
70x8
65x8
60x8
55x8
50x8
45x8
total time: 3 min
**thank God, didnt loose track here too...LOL, felt strong through out all 8 sets**
E-Z bar pull overs, bridged
45x20
50x15
55x10 PR
BB Floor Press w/punch SS w/ Hammer DB press, flat bench
barx20/ 35x12
135x10/ 35x10
165x8/ 35x10
bent over BB rowes
135x10
185x10
205x6 PR
face pulls, rope
110x18 PR
DB standing curls, down the rack
50 -->30 (2.5lb intervals)
rest 30 sec
25x6
15x10
**felt a helluva a lot stronger on the down the rack than previouse work outs**
Smith rev BB bench press
135x12
155x10 PR
cable cross crunch w/rope
140x20
140x16
total time: 1 hr 24 min
pre-work out cardio: stationary seated bike 10 min
post-work out cardio: tradmil 20 min
i am finding by this point that the IXL and SE combo are really helping to kick in later in the work out. i am noticing that at points that i would normally be drained or really starting to loose focus, that i am not. i have even started to notice actual increase in reps/wt or endurance later in the work out, over the starting work out point.
the taste of SE is really starting to grow on me.
however the sweating is still unsightly...LOL
i have already made up mind at this point to go ahead and add SE and IXL perminetly into my work out supp's.
A
Aztech
Guest
i used to do reverse grip bench...shit killed my wrists. I have some weak wrists.
31 July 07
SQTS
135x10
205x10
250x8
295x6 PR
335x1 1/2
**well i felt good, until i hit 335, i probably could have used a few more sec of rest, but what ever i hit 335x1 still**
GM, rack
185x10 PR
leg XTN
155x12 PR
leg curl, seated
130x15 PR
calf raises, standing
495x10
405x8
300x6
**no rest between leg XTN to calf raises!!!**
BB flat bench
115x15
160x10
185x10
205x6 more rest
155x15
**just needed a lil more rest, other wise still seeing improvements, just not as fast as i would like**
inc DB press
60x9
60x7
**had a good wt just here, and maintained reps...NIIIIICCCCEEEE!!!**
T-bar rowes w/v-grip
2p+25x10
3p+25x8 PR
**WOW!!! making good progress here!
hi-lat CG cable pull downs
130x10-2sets PR
seated DB shoulder press
30x20
32.5x15
seated DB curls, alternating, zottman
40x8 PR
**you know who you are, who forced me too up the wt here..LOL**
rope tri cable press downs
strip set
140 --> 50
10lb drop in wt per plate
**flet strong as hell**
ab machine
120x20
total time: 1 hr 20 min
pre-work out cardio: seated cycle 10 min
post-work out cardio: nil
ok i hadnt thought about it the last few times, but i was hungry as hell by the middle of my work out. and this has happened before, i just never really paid much attintion to it before, but this time it was staggering. i almost walked over and devoured a 140lb skinny newb. but the thought of making a mess in the middle of the gym made me decide not too. still making solid gains in most lifts and energy recoup is top notch as of late in the wt training.
BTW my delts and triceps were absuletly ingorged after the DB shoulder presses and tri press downs. almost too painful to drive home.
again another solid work out!
SQTS
135x10
205x10
250x8
295x6 PR
335x1 1/2
**well i felt good, until i hit 335, i probably could have used a few more sec of rest, but what ever i hit 335x1 still**
GM, rack
185x10 PR
leg XTN
155x12 PR
leg curl, seated
130x15 PR
calf raises, standing
495x10
405x8
300x6
**no rest between leg XTN to calf raises!!!**
BB flat bench
115x15
160x10
185x10
205x6 more rest
155x15
**just needed a lil more rest, other wise still seeing improvements, just not as fast as i would like**
inc DB press
60x9
60x7
**had a good wt just here, and maintained reps...NIIIIICCCCEEEE!!!**
T-bar rowes w/v-grip
2p+25x10
3p+25x8 PR
**WOW!!! making good progress here!
hi-lat CG cable pull downs
130x10-2sets PR
seated DB shoulder press
30x20
32.5x15
seated DB curls, alternating, zottman
40x8 PR
**you know who you are, who forced me too up the wt here..LOL**
rope tri cable press downs
strip set
140 --> 50
10lb drop in wt per plate
**flet strong as hell**
ab machine
120x20
total time: 1 hr 20 min
pre-work out cardio: seated cycle 10 min
post-work out cardio: nil
ok i hadnt thought about it the last few times, but i was hungry as hell by the middle of my work out. and this has happened before, i just never really paid much attintion to it before, but this time it was staggering. i almost walked over and devoured a 140lb skinny newb. but the thought of making a mess in the middle of the gym made me decide not too. still making solid gains in most lifts and energy recoup is top notch as of late in the wt training.
BTW my delts and triceps were absuletly ingorged after the DB shoulder presses and tri press downs. almost too painful to drive home.
again another solid work out!
A
Aztech
Guest
as per your recommendation, i've been using wrist straps..work good. Need a new pair already
A
Aztech
Guest
i got the cheap $6 ones. All elastic with a thumb loop. The velcro is starting to come up. I'll hand sew it back down for a temp fix and i'll just order three more pairs. Using for all pressing movements.
New work out routine proposal
8 weeks
Bastardization of 1x6 method
Day 1 A
Chest/back
BB flat bench
Rep pattern
2-5-2-5-2-5
Deads, conventional
Rep pattern
1-6-1-6-1-6
DB incline hammer bench
Rep pattern
2-5-2-5-2-5
T-bar rowes, w/v-grip
Rep pattern
1-6-1-6-1-6
Kneeling, cable crunch, rope
3 sets of muscle failure
Back attack machine
3 sets of muscle failure
Day 2 A
Legs/shoulders
BB back sqt ATG
Rep pattern
1-6-1-6-1-6
Behind the neck push press
Rep pattern
2-5-2-5-2-5
Leg press
Rep pattern
1-6-1-6-1-6
1 arm DB snatch
Rep pattern
2-5-2-5-2-5
BB GM, rack
3 sets of muscle failure
Kneeling cablecross crunch, rope
3 sets muscle failure
Day 1 B
Chest/back
BB floor press
Rep pattern
2-5-2-5-2-5
Knee level rack pulls
Rep pattern
1-6-1-6-1-6
DB decline hammer press
Rep pattern
2-5-2-5-2-5
Same core work as Day 1 A
Day 2 B
Legs/shoulders
BB sqt box or high rack (parallel)
Rep pattern
1-6-1-6-1-6
Strict standing military press
Rep pattern
2-5-2-5-2-5
SLDL
Rep pattern
1-6-1-6-1-6
Seated DB shoulder press
Rep pattern
2-5-2-5-2-5
Same core work as Day 2 A
Notes:
Warm up will go by the 1x6 method. 10 total sets per muscle group. 2 min rest. Then start working sets.
Working sets will be set at 2 min rest.
I will not be jumping back and forth between one working set exercise and another. As indicated here:
“For those of you unfamiliar with Coach Poliquin's workouts, many are divided into A1 and A2 schemes. For instance, on the first routine below, you'd do one set of your 1RM max on Scott EZ Bar mid-grip curls, rest two minutes, and then do a set of 1RM on close-grip bench presses. Then, after two more minutes of rest, you'd go back the the A1 exercise, the Scott EZ Bar mid-grip curls”
Unless I can pull it off in my gym. But it is not what I have planned.
Also as you can see I opted not to do arms and instead added in heavy shoulder pressing movements. I mean hell if your gonna be doing a bulk program why even bother with “arm work”…heavy compound movements right? So that’s what I did.
Tentative lifting days will be Monday and Thursday.
Other wise it will be 2 days a week, with atleast 2 days rest between them.
Thoughts, opinions, comments
Suggestions for core work on B days would be nice too…LOL
8 weeks
Bastardization of 1x6 method
Day 1 A
Chest/back
BB flat bench
Rep pattern
2-5-2-5-2-5
Deads, conventional
Rep pattern
1-6-1-6-1-6
DB incline hammer bench
Rep pattern
2-5-2-5-2-5
T-bar rowes, w/v-grip
Rep pattern
1-6-1-6-1-6
Kneeling, cable crunch, rope
3 sets of muscle failure
Back attack machine
3 sets of muscle failure
Day 2 A
Legs/shoulders
BB back sqt ATG
Rep pattern
1-6-1-6-1-6
Behind the neck push press
Rep pattern
2-5-2-5-2-5
Leg press
Rep pattern
1-6-1-6-1-6
1 arm DB snatch
Rep pattern
2-5-2-5-2-5
BB GM, rack
3 sets of muscle failure
Kneeling cablecross crunch, rope
3 sets muscle failure
Day 1 B
Chest/back
BB floor press
Rep pattern
2-5-2-5-2-5
Knee level rack pulls
Rep pattern
1-6-1-6-1-6
DB decline hammer press
Rep pattern
2-5-2-5-2-5
Same core work as Day 1 A
Day 2 B
Legs/shoulders
BB sqt box or high rack (parallel)
Rep pattern
1-6-1-6-1-6
Strict standing military press
Rep pattern
2-5-2-5-2-5
SLDL
Rep pattern
1-6-1-6-1-6
Seated DB shoulder press
Rep pattern
2-5-2-5-2-5
Same core work as Day 2 A
Notes:
Warm up will go by the 1x6 method. 10 total sets per muscle group. 2 min rest. Then start working sets.
Working sets will be set at 2 min rest.
I will not be jumping back and forth between one working set exercise and another. As indicated here:
“For those of you unfamiliar with Coach Poliquin's workouts, many are divided into A1 and A2 schemes. For instance, on the first routine below, you'd do one set of your 1RM max on Scott EZ Bar mid-grip curls, rest two minutes, and then do a set of 1RM on close-grip bench presses. Then, after two more minutes of rest, you'd go back the the A1 exercise, the Scott EZ Bar mid-grip curls”
Unless I can pull it off in my gym. But it is not what I have planned.
Also as you can see I opted not to do arms and instead added in heavy shoulder pressing movements. I mean hell if your gonna be doing a bulk program why even bother with “arm work”…heavy compound movements right? So that’s what I did.
Tentative lifting days will be Monday and Thursday.
Other wise it will be 2 days a week, with atleast 2 days rest between them.
Thoughts, opinions, comments
Suggestions for core work on B days would be nice too…LOL
AngryMuscles
New member
whoa!! long journal. how's the weight coming?
A
Aztech
Guest
interesting concept. I was thinking of going to an upper/lower split for something different...maybe
i hope it works as well as i am inticipating it will.Aczech said:
i wanna starting hitting soem heavy wts again
plus it looked as you said "interesting".
i figured i give it a try
i have done 5x5 in the past. (b4 i ever posted here)
and saw good result on it.
you dont see any gaping holes in it do you?
i think i covered all the bases.
A
Aztech
Guest
well, i think your normal stance, these will be be short workouts. Personally, witht he exercises and rep scheme, i might be inclined to start with a mon-wed-fri-sun plan and then maybe move into mon-tue-thur-fri, etc. In your case..maybe add and exercise to each? Good luck, interesting to see how it works out.
BTW, how's the beta-a? a permanent addition?
BTW, how's the beta-a? a permanent addition?
beta a will be a perm addition
i liked it.
although i am quit sold on the companies Steeledge too.
pumps and strength have been good.
recovery could have been better, but i think that was more on me than the supp.
lack of sleep and poor food choices probably didnt help me while relkatives were in town.
but even with lack of sleep, the sleep i did get was very deep while on BA.
so i give it props for that too.
i liked it.
although i am quit sold on the companies Steeledge too.
pumps and strength have been good.
recovery could have been better, but i think that was more on me than the supp.
lack of sleep and poor food choices probably didnt help me while relkatives were in town.
but even with lack of sleep, the sleep i did get was very deep while on BA.
so i give it props for that too.
A
Aztech
Guest
ned mor updating..
26 Aug 07
base gym
Decline hammer bench press
90x20
140x15
160x12
180x10
230x6
250x6
180x6 **30 sec rest between ea set here down**
180x6
180x6
180x6
**this Hammer machine always were my tri's out long before my chest gives in it seems**
inc DB hammer press SS w/standing low cable fly's
45x10/30x15
50x10/50x10
50x10/50x10
CG grip hi lat cable pull down/iso-lat low rowe hammer/under hand iso hi lat hammer pull down
80x12/140x8/160x2->90x6
80x10/140x8/90x6
80x10/140x8/90x6
MONSTER SET!!!!!
E-Z bar french press, seated SS w/ E-Z bar skull crusher
50x12/50x10
50x10/50x10
DB seated shoulder press
50x10
50x10
**slight incline**
flat BB bench
135x10
**pecs/tries fried**
total time: 1 hr
felt good too be back in the gym after almost 2 wks out.
this is no way what my routine will look like, just wanted too get soem blood into the muscles and work it some
base gym
Decline hammer bench press
90x20
140x15
160x12
180x10
230x6
250x6
180x6 **30 sec rest between ea set here down**
180x6
180x6
180x6
**this Hammer machine always were my tri's out long before my chest gives in it seems**
inc DB hammer press SS w/standing low cable fly's
45x10/30x15
50x10/50x10
50x10/50x10
CG grip hi lat cable pull down/iso-lat low rowe hammer/under hand iso hi lat hammer pull down
80x12/140x8/160x2->90x6
80x10/140x8/90x6
80x10/140x8/90x6
MONSTER SET!!!!!
E-Z bar french press, seated SS w/ E-Z bar skull crusher
50x12/50x10
50x10/50x10
DB seated shoulder press
50x10
50x10
**slight incline**
flat BB bench
135x10
**pecs/tries fried**
total time: 1 hr
felt good too be back in the gym after almost 2 wks out.
this is no way what my routine will look like, just wanted too get soem blood into the muscles and work it some
AngryMuscles
New member
WB BRO! been busy with life???
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