evansss training log

[tman55]

8/15/06

Workout 2b

Barbell curls* 67x12/89x10/111x6/133x4
133x(8,5,2) RP Total of 15

*assuming long bar is aprox 45 pounds

Pinwheels


Went out for a bit, maid threw out the paper with my numbers on it

will try n find it and post the rest of the workout.

Damn that sucks bro! The maid thing i mean, the workout is nice.

 

[evansss]

Damn that sucks bro! The maid thing i mean, the workout is nice.

what do u think of the entire routine in general tman.

 

[evansss]

8/16/06

Workout 3a

Decline bench 133x12/ 177x10/ 221x6/ 266x4
266x9

Barbell press to front (smyth) 88x12/132x10/154x6/154x4
163x(6,3,2)

Situps 4x25
leg lifts 4x25


More good fucking news. Went in the gym ready to bang out my sets, got to the decline bench and realized the angle was so, that i would need a spot to pick up weight when it startd getting up there (past the 221 was hard to get off the rack) i got a spot for my last warmup of 266 for 4, but the kid didnt speak english and i didnt know how to explain the rest pause technique to him in portuguese, so i just skipped it and went to failure only once, and was able to squeeze out 9. not terrible. Then, i went to the squat rack and was going to set the pins and do milt press with a bb, but the pins were about 2 inches big, rusted and looked like they were about to fall out. I opted for smyth machine again, which was fine except when i was done with my sets i was going to fascia stretch on the machine for my shoulders i lowered the bar, but the seat was too close and i smash my finger on it. i sliced the entire front portion of the finger and it was gushing buckets of blood for some reason. this promptly stopped my training as i had no time to stop this stupid fucking gash, and still work out. Hit some abs went home. im pissed the fuck off right now. ill end up going again tomorow to finish up what i have to do. my schedule is all sorts of fucked up right now.

 

[evansss]

8/18/06

workout 3b

Cable Bicep curls 80x12/90x10/110x8/120x4
170x(10,3,3)=16
Fascia stretched on smythe machine

Reverse Grip Cable curls 60x12/70x10/80x6/90x4
110x12

Leg Press calfs 220x12/330.6x10/441x6/551x4
551x12

Sumo press* 220x12/330.6x10/441x6/551x4
551x16

Leg press 330x12/441x10/551x6/661x4
771.6x10 + 220x20

Situps 25x4
Leg lifts 25x4

* I had no clue what a sumo press was so i went high and wide on the leg press. it was suppsosed to be an exercise for the hams and that hits it fairly well so either way it was good. if you guys know what that is please tell me


Pretty good workout IMO hit the bi's decent but really mangled the legs. I need to get the stretching part down better because i know thats a big part of the routine. i was able to stretch my arms, but forgot about the legs.

 

[mister69]

here is a good thread on sumo press form


http://intensemuscle.com/showthread.php?t=4632&highlight=sumo

 

[evansss]

here is a good thread on sumo press form


http://intensemuscle.com/showthread.php?t=4632&highlight=sumo

helps a little, pic would be better...im guessing this is on a leg press? though i could be wrong


if not, then thats pretty much what i did.

 

[AngryMuscles]

hai...on the leg press....using heels to push..toes outside the leg press plat form. so gonna try that

 

[evansss]

hits the hammies pretty good. you'll be able to put more weight on initially than you think you can do. also make sure to keep the feet wide so you can go down all the way without any problem.

 

[AngryMuscles]

go try it..I want to try it...can't wait to start at the new gym this tuesday

 

[evansss]

go try it..I want to try it...can't wait to start at the new gym this tuesday

i did. it hits them pretty well. go try them at the slimjim.

 

[evansss]

I've given up on DC, and yes its only been 1 week of doing it but too much shit has gone wrong while i was trying it out. im sure it wasnt the program but im gonna go back to the 5x5 with basically the same program that i was doing before, but modified a bit. tell me what you guys think.

Day 1:
Chest/Calves
• Flat Bench 5x5
• Incline DB press 3x 8-10
• Incline fly 3x8-10
• Standing calves 3x15
• Sitting calves 3x15

Day 2:
Shoulders/Back
• DB Press 5x5
• Lat raises 3x8-10
• Shrugs 3x8-10
• Deadlifts 5x5
• Cable row 3x8-10
• Lat pull down 3x8-10


Day 3: Ab's and Cardio

Day 4:
Bi’s and tri’s
• Alt DB Curls 5x5
• BB curls 3x8-10
• Pinwheel curls3x8-10
• skull crushers 5x5
• rope pull down 3x8-10
• tri extension ( 1 arm db) 3x8-10

Day 5:
Legs
• Squat 5x5
• Leg Press 3x8-10
• Quad ext. 3x8-10
• SLD 3x8-10

Day 6:Rest

Day 7: Ab's and Cardio


I added shrugs to shoulders and though i orig. had them in the first 5x5 i never did them for some reason. do you think its a bit much for that workout? again, same for the leg press that i added for legs.

 

[SteelSouth]

The only thing I see is it might be tough to hit shoulders the day after you've hit chest. My front delts are normally fried from heavy chest work. If it were me, I would do something like this:

Day 1: Chest/Calves/Tris

Day 2: Back

Day 4: Shoulders/Bi's

Day 5: Legs

Just a suggestion

 

[evansss]

The only thing I see is it might be tough to hit shoulders the day after you've hit chest. My front delts are normally fried from heavy chest work. If it were me, I would do something like this:

Day 1: Chest/Calves/Tris

Day 2: Back

Day 4: Shoulders/Bi's

Day 5: Legs

Just a suggestion

i thought about that too, tried it out, and it wasnt too bad, i used to have a split similar to that and didnt see much of a difference shoulder soreness. i'd give you karma, but the shit is still broken.

 

[mister69]

so dc you didnt like?

 

[evansss]

so dc you didnt like?

its not that i didnt like it, but that i felt like i was missing out on too many aspects of the program. i think igot the general concept of the actual lifting but there seemed to be a ton of shit that wasnt clear to me. it was more of a mental thing actually...just didnt sit well when i was doing it. i may try it later down the road when ive read up on it more.

 

[evansss]

8/27/06

Chest and calves
Flat bench 135x12/225x5/275x5/275x4/275x4/275x3
Incline Dbs 90x10/90x7/90x5
Incline flys 45x10/45x10/45x10
Fascia stretch on flat bench 3x15 seconds
Sitting calves on leg press 360x15/360x15/360x15
Sitting calves 90x15/90x15/90x15

Back to the 5x5 and it was pretty shitty. didnt sleep or eat right today and went to the gym tired. Got on the bench and warmed up, and knew right away i wouldnt hit 290 for my sets like i did in brasil. only went up to 275 and even struggled with that. my bench goes down really quickly when i dont work it so its not really bothering me. same went for the incline db's as i was struggling with 90s instead of the 100s that i was doing before. Fly's seemed to go up easy for some reason though. Also, calves went as they did before.

 

[MANOWAR]

Nice numbers. You'll gain it back, everybody has bad workouts. Don't stress over them, just look forward to next week

 

[evansss]

Nice numbers. You'll gain it back, everybody has bad workouts. Don't stress over them, just look forward to next week

thanks broly. not as worred as i annoyed.

 

[evansss]

8/28/06

Shoulders and back.

DB Milt. Press 75x5/75x5/85x5/85x5/85x5
Side Lat 35x10/35x10/35x8
Deadlift 315x5/350x3/350x2/350x1
Seated Row 170x10/210x10/210x10
Lat pulls 170x10/170x8/170x8


Lifts were still kinda shitty today. I just wanted to get a feel for where i was at with my strengh, and I ended up hitting 85s for Milt press although i did 91s my last shoulder workout. Im going to start with the 85s next time and maybe move up if they feel light. Side lats, i think i've reached my limit with weight. maybe ill going up to 40s and see how many reps i can squeeze out. My deadlifts sucked today as i felt like i had no grip for some reason. Started fairly light at 315 to get a feel for it, then went up to 350 and onl yhit 3 more sets. Grip was completly shot by 4th set. There was a new seated row machine, so again i wanted to see if the pulleys felt the same. i hit 210 instead of last workouts 220, although i think i can hit 220 next workout if i push it. Lastly, My lat pulls said 140 on the last workout only because i think the machine might have been different. the 170 here felt like the 140 out in brasil and maybe even a little lighter...i dunno whats going on with that. All in all shitty workout and i wanna get my numbers back up to where they were.

 

[AngryMuscles]

rest it up