AngryMuscles
New member
leg press and squats both make my head heavy, red and want to pop. feels nice doesn't
evansss training log
- Thread starter evansss
- Start date
evansss
GET BIG
7/6/07
Back Reps
Deadlift 135x12/225x10/315x8/405x3
Pullup's 3 sets of 5
Seated Row 150x12/150x12/150x12
Shrugs 95x10/105x10/105x10/105x10
Close Grip Bench 135x10/185x9/185x7/185x6
Overhead tricep ext. 100x10/100x10/100x10
Rope Pulldowns 100x13/100x13
Came in not really thinking i was gonna pull anything decent. One of my buddies was already on the bar with four plates so i knew i had to grow some balls and hit something respectable. Saw blue spots when i was lifting 405 but im glad i was able to get it up and bang out 3 reps. My strength is coming back but its taking fucking forever. Im satisfied with this workout though. no complaints.
Back Reps
Deadlift 135x12/225x10/315x8/405x3
Pullup's 3 sets of 5
Seated Row 150x12/150x12/150x12
Shrugs 95x10/105x10/105x10/105x10
Close Grip Bench 135x10/185x9/185x7/185x6
Overhead tricep ext. 100x10/100x10/100x10
Rope Pulldowns 100x13/100x13
Came in not really thinking i was gonna pull anything decent. One of my buddies was already on the bar with four plates so i knew i had to grow some balls and hit something respectable. Saw blue spots when i was lifting 405 but im glad i was able to get it up and bang out 3 reps. My strength is coming back but its taking fucking forever. Im satisfied with this workout though. no complaints.
evansss
GET BIG
7/16/07
Week 1 Day 1
Arms
A1: Cambered Bar Curls 65x12/65x10/65x8 (warmup) 155x2/125x6/160x1/130x6/165x2 half reps*/135x6
A2: Close Grip Bench 225x1/185x6/275x1/190x6/280x1*/200x6
B1: Med. Grip Barbell Curls 135x1/95x6/145x1/115x6
B2: Dips 90x1/55x6/100x2/70x6
If you want to read more about this program, i have a thread on the 1-6 method by charles poliquin. Basically to sum it up you rotate workouts a1 with a2 and b1 with b2 meaning i would do a single cambered curl, then a single close grip then a set of 6 on the curls, then a set of 6 on the bench etc... i was still fucking around with the right amount of weight which is why i didnt hit my last single on the cambered curls. its also why i didnt go down all the way on 280 close grip bench. im not used to going that heavy, but i def like this routine.
Week 1 Day 1
Arms
A1: Cambered Bar Curls 65x12/65x10/65x8 (warmup) 155x2/125x6/160x1/130x6/165x2 half reps*/135x6
A2: Close Grip Bench 225x1/185x6/275x1/190x6/280x1*/200x6
B1: Med. Grip Barbell Curls 135x1/95x6/145x1/115x6
B2: Dips 90x1/55x6/100x2/70x6
If you want to read more about this program, i have a thread on the 1-6 method by charles poliquin. Basically to sum it up you rotate workouts a1 with a2 and b1 with b2 meaning i would do a single cambered curl, then a single close grip then a set of 6 on the curls, then a set of 6 on the bench etc... i was still fucking around with the right amount of weight which is why i didnt hit my last single on the cambered curls. its also why i didnt go down all the way on 280 close grip bench. im not used to going that heavy, but i def like this routine.
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AngryMuscles
New member
u should get more vids, evansss.
evansss
GET BIG
7/17/07
Week 1 Day 2.
Shoulders
Push Press 45x20/55x12/92x12 (all warmups) 165x2/135x6/170x2/140x6/185x2/145x6
Side lats (the water jugs*) 45x6(warmup) 65x1/45x6/60x1/50x6
Hammer Strength Behind The Neck Press 270x1/200x6/270x2/205x6
BB Milt Rack Press 225x4/225x4
Still getting the weights down for this routine. So where i was supposed to do a single, somtimes i would bang out a double just cus i had it in me. the rep scheme's came out a little weird because im still adjusting the weights. I threw in the rack presses at the end just for the hell of it. Ive never done any rack exercise and im liking this. I think my shoulders are going to be sore as fuck tomorrow.
Week 1 Day 2.
Shoulders
Push Press 45x20/55x12/92x12 (all warmups) 165x2/135x6/170x2/140x6/185x2/145x6
Side lats (the water jugs*) 45x6(warmup) 65x1/45x6/60x1/50x6
Hammer Strength Behind The Neck Press 270x1/200x6/270x2/205x6
BB Milt Rack Press 225x4/225x4
Still getting the weights down for this routine. So where i was supposed to do a single, somtimes i would bang out a double just cus i had it in me. the rep scheme's came out a little weird because im still adjusting the weights. I threw in the rack presses at the end just for the hell of it. Ive never done any rack exercise and im liking this. I think my shoulders are going to be sore as fuck tomorrow.
evansss
GET BIG
i couldn't handle the 1-6 method, plus i usually lift alone which isnt very practical when your doing max lifts. so im gonna go back to the good ole 5x5. switch it around a bit from my original layout in the first post of this journal. i think the only thing im going to change is instead of shoulders and back, im going to pair them each with a smaller muscle such as biceps or triceps. im also going to throw in some cable work at the end of everything to beef up the volume a bit.
evansss
GET BIG
7/30/07
Chest and Calves
Flat Bench 45x20/135x20/185x10/225x5/235x5/250x5/245x5
Incline Dbs 80x10/80x8/80x8
Incline Flys 35x10/35x10/40x10
Cable Flys 35x10/50x10/60x10
Rotary Calves 200x15/200x15/200x15
Sitting Calves 90x15/90x15/90x15
Weighted Crunch 150x20/150x20
Back to the 5x5 i wanted to guage good weights to start with so i didnt hit a plateau too soon. Felt weak as fuck today, most likely due to the fact that i only ate one meal today. Im also coming back from a bad case of food poisoning which lasted all of last week and prolly caused me to shit out 1/3 of my body weight. Sounds fun no?
Chest and Calves
Flat Bench 45x20/135x20/185x10/225x5/235x5/250x5/245x5
Incline Dbs 80x10/80x8/80x8
Incline Flys 35x10/35x10/40x10
Cable Flys 35x10/50x10/60x10
Rotary Calves 200x15/200x15/200x15
Sitting Calves 90x15/90x15/90x15
Weighted Crunch 150x20/150x20
Back to the 5x5 i wanted to guage good weights to start with so i didnt hit a plateau too soon. Felt weak as fuck today, most likely due to the fact that i only ate one meal today. Im also coming back from a bad case of food poisoning which lasted all of last week and prolly caused me to shit out 1/3 of my body weight. Sounds fun no?
AngryMuscles
New member
amen!
evansss
GET BIG
7/31/07
Shoulders and bi's
DB Milt Press 50x12/50x10/80x5/80x5/80x5/80x5/80x5
Side Lats 35x8/35x8/35x8
Hammer Strength Behind the neck 160x10/160x10/160x10
Face Pulls (1 hand) 100x10/100x10/100x10
Preacher Curls 105x5/105x5/105x5/105x5/105x5
Hammer Curls 60x8/60x8/60x8
Double Bicep Cable Curl 35x10/35x10/35x10
Shoulders and bi's
DB Milt Press 50x12/50x10/80x5/80x5/80x5/80x5/80x5
Side Lats 35x8/35x8/35x8
Hammer Strength Behind the neck 160x10/160x10/160x10
Face Pulls (1 hand) 100x10/100x10/100x10
Preacher Curls 105x5/105x5/105x5/105x5/105x5
Hammer Curls 60x8/60x8/60x8
Double Bicep Cable Curl 35x10/35x10/35x10
evansss
GET BIG
8/3/07
Back and Tri's
Deadlifts 45x15/135x10/135x10/315x5/335x5/365x5/365x5/365x3
Pulldowns 150x10/150x10/150x10
Lat pulldown 180x8/180x8/180x8
Seated Rows 150x10/170x10/210x8
Decline bench skulls SS W/ French Presses 65x10/85x10,10/105x10,10/125x10,5
Overhead Ext 95x10/95x10/95x10
Cable Pressdown (1 arm) 40x10/50x10/50x10
Supinated Pressdowns 35x10/35x10/35x10
Back and Tri's
Deadlifts 45x15/135x10/135x10/315x5/335x5/365x5/365x5/365x3
Pulldowns 150x10/150x10/150x10
Lat pulldown 180x8/180x8/180x8
Seated Rows 150x10/170x10/210x8
Decline bench skulls SS W/ French Presses 65x10/85x10,10/105x10,10/125x10,5
Overhead Ext 95x10/95x10/95x10
Cable Pressdown (1 arm) 40x10/50x10/50x10
Supinated Pressdowns 35x10/35x10/35x10
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AngryMuscles
New member
shit man! don't back down! go go go! getting strong !
A
Aztech
Guest
i see a good deal of volume my friend...how much weight you looking to gain?
evansss
GET BIG
8/6/07
Chest & Calves
Flat Bench 135x15/135x15/225x5/245x5/275x5/275x5/275x4
Incline DBs 80x10/80x10/80x10
Incline Flys 40x10/40x10/40x10
Cable Flys 50x10/50x10/50x10
Rotary Calves Dropsets 250x10-->230c10-->210x10-->190x10 ( did this twice)
My flat bench wave went up if you compare this weeks and last weeks so im happy about that. im going to try doing 275 earlier on in my set rather than the last 3 sets. On the incline i was able to do my first 2 sets at 10 reps instead of 8. My incline flys went from 35 to 40 and kept the same 10 reps. as for cable flys i kept it at a constant 50 rather then going 35-50-60. Im not a very smart man, but i'd say its safe to say im getting stronger once again.
Chest & Calves
Flat Bench 135x15/135x15/225x5/245x5/275x5/275x5/275x4
Incline DBs 80x10/80x10/80x10
Incline Flys 40x10/40x10/40x10
Cable Flys 50x10/50x10/50x10
Rotary Calves Dropsets 250x10-->230c10-->210x10-->190x10 ( did this twice)
My flat bench wave went up if you compare this weeks and last weeks so im happy about that. im going to try doing 275 earlier on in my set rather than the last 3 sets. On the incline i was able to do my first 2 sets at 10 reps instead of 8. My incline flys went from 35 to 40 and kept the same 10 reps. as for cable flys i kept it at a constant 50 rather then going 35-50-60. Im not a very smart man, but i'd say its safe to say im getting stronger once again.
evansss
GET BIG
8/8/07
Shoulders & Biceps
DB Milt Press 50x12/50x10/85x5/85x5/85x5/85x5/85x5
Side Lat Raises 35x10/35x10/35x10
Hammer Strength Behind the neck press 165x10/165x10/165x7
Face Pulls 110x01/110x10/110x10
Preacher Bench 105x5/105x5/105x5/105x5/105x3
Hammer Curls 60x10/60x8/60x8
Double Bicep Cable Curl 35x10/35x10/40x10
My db milt's went up from 80s to 85s keeping the same reps, so im gonna go for 90 next week. side lats i was able to hit a set of 10 for my first set rather than 3 sets of 8 last week. My hammer strength press went up 5 pounds but i wasnt able to hit all three sets of 10. Facepulls went up 10 pounds keeping the same reps. My preacher bench stayed the same and felt as heavy if not heavier than last week. Im going to attribute this to lack of energy due to the heavy strain i put on my shoulders. nevertheless, i hope its not stuck already. my hammers went up in reps for the first set, and my double cable curls went up in weight for the last set. Im happy with this workout and def am getting stronger.
Shoulders & Biceps
DB Milt Press 50x12/50x10/85x5/85x5/85x5/85x5/85x5
Side Lat Raises 35x10/35x10/35x10
Hammer Strength Behind the neck press 165x10/165x10/165x7
Face Pulls 110x01/110x10/110x10
Preacher Bench 105x5/105x5/105x5/105x5/105x3
Hammer Curls 60x10/60x8/60x8
Double Bicep Cable Curl 35x10/35x10/40x10
My db milt's went up from 80s to 85s keeping the same reps, so im gonna go for 90 next week. side lats i was able to hit a set of 10 for my first set rather than 3 sets of 8 last week. My hammer strength press went up 5 pounds but i wasnt able to hit all three sets of 10. Facepulls went up 10 pounds keeping the same reps. My preacher bench stayed the same and felt as heavy if not heavier than last week. Im going to attribute this to lack of energy due to the heavy strain i put on my shoulders. nevertheless, i hope its not stuck already. my hammers went up in reps for the first set, and my double cable curls went up in weight for the last set. Im happy with this workout and def am getting stronger.
Soul Rebel
WEAK
Nice progress bro. Keep it up. Are you on cycle?
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