\m/MANOWAR\m/ 's training log!

[MANOWAR]

WEEK 4
(5/8 - 5/14)

Monday 5/08/06 - Pushes
Flat bench press
115x10 warmup
135x6, 155x6
Incline DB press
35x10 warmup
50x10, 60x8
Dips
Bodyweightx6
BW+25lbsx5 (weight was strapped to waist belt)
Pushdowns
60x15 warmup
100x12, 100x12
Iso lateral shoulder press (Hammer Strength)
80x12 warmup
130x8, 185x4

I skipped both the leg and back workout this week because my lower back was hurting way too much.

WEEK ACCOMPLISHMENTS
Bench press and dip gains are consistant
WEEK DOWNFALLS
No leg or back workout
GOALS
Up the deads squats and shoulders, and avoid back pains

 

[MANOWAR]

WEEK 5
(5/15 - 5/21)

I had to take off this week, because I had 3 shows, and a lot of school work. My back is better though.

 

[MANOWAR]

WEEK 6
(5/22 - 5/28)

Monday 5/22/06 - Pushes
Flat bench press
115x10 warmup
135x6, 150x6
Incline DB press
35x10 warmup
50x10, 60x8
Dips
Bodyweightx6
BW+10lbsx5 (weight was strapped to waist belt)
Pushdowns
60x12, 70x12
Lateral raise (Life Fitness machine)
70x8, 80x8

Wednesday 5/24/06 - Legs
Squats
115x5 warmup
135x5, 165x5
Leg press
4 plates+50 x20
Isolated leg curls
10x20, 35x12 (each leg)
Cut the workout short cuz I was frustrated that my legs aren't getting stronger, and tired too.

Sunday 5/28/06- Back
Deadlifts (Sumo)
115x5 warmup
155x5, 175x5
(FINALLY WENT UP!)
Barbell rows
115x8 warmup
135x5, 150x4
Reverse narrow grip pulldowns (like chinups)
75x10 warmup
135x8, 165x5
(30 pounds up woo!)
Hammer curls
35x8, 40x4

WEEK ACCOMPLISHMENTS
Back = awsome gains! Squats went up too,
WEEK DOWNFALLS
Chest and tris went down a lot, I thought a week of rest would help but guess not
GOALS
Bring chest lifts up again

 

[MANOWAR]

WEEK 7
(5/29 - 6/04)

Wednesday 5/31/06 - Pushes
Flat bench press
115x10 warmup
135x6, 155x6
Incline DB press
35x10 warmup
50x10, 65x7
Dips
Bodyweightx10
(I was tired so I didn't want to do my second set with weight)
Pushdowns
60x12, 80x12
Iso lateral shoulder press (Hammer Strength)
80x12 warmup
130x6
BAD workout today. Bench went up, but shoulders went down. I guess it's all from stress, schools ending so theres a lot of work.

Sunday 6/04/06- Back
T-Bar rows
80x10 warmup
115x5, 140x4
Reverse narrow grip pulldowns (like chinups)
75x10 warmup
135x8, 165x5
(same as last week...)
Preacher curl (EZ-Bar)
45x10, 65x8

Cut out legs this week because my back was hurting again. Thats why I didn't deadlift either.

WEEK ACCOMPLISHMENTS
Well there really are none
WEEK DOWNFALLS
Lifts all went down, and I couldn't do legs, I had too much back pain
GOALS
Bring back all my lifts

 

[MANOWAR]

WEEK 8
(6/05 - 6/11)

Monday 6/05/06 - Legs
Squats
115x5 warmup
135x5, 165x5
Leg press
4 plates+50 x20
Isolated leg curls
10x20, 35x12 (each leg)
Cut the workout short again.

Wednesday 6/07/06 - Pushes
Flat bench press
135x10 warmup (hard warmup...)
155x6, 165x5 (Couldn't get the last rep, was too damn hard)
Incline DB press
35x10 warmup
50x10, 65x7 (negative last one down)
Dips
Bodyweightx6
BW+25lbsx6 (weight was strapped to waist belt)
Pushdowns
60x12, 90x12
Iso lateral shoulder press (Hammer Strength)
100x12 warmup
150x4

Saturday 6/10/06 - Back
Deadlifts (Sumo)
115x5 warmup
155x5, 180x5
Barbell rows
115x8 warmup
140x5, 155x4 (HARD!!)
Reverse narrow grip pulldowns (like chinups)
75x10 warmup
140x8, 170x4 (HARD!!)
Preacher DB curl
20x12 (each arm) warmup
25x12, 35x8
Preacher curl (EZ-Bar)
65x10, 75x4

WEEK ACCOMPLISHMENTS
I had some better lifts this week, went up a little since last week
WEEK DOWNFALLS
A few lifts were too hard for me to finish myself, so I needed a spot (bench press, bb row, pulldowns)
GOALS
Bring up bench, squats, and deadlifts

 

[MANOWAR]

WEEK 9
(6/12 - 6/18)

Monday 6/12/06 - Legs
Squats
115x5 warmup
135x5, 175x5
(Up 10 pounds WOO)
Leg press
4 plates+70 x20

Cut the workout short to spend half an hour on abs, since my partner (a friend who I just started training with) wanted to do some abs and try to get rid of his beer belly, he's doing good.

Tuesday 6/13/06 - Pushes
Flat bench press
135x10 warmup (hard warmup...)
155x6, 165x6 (HARD)
(Same as last week dammit)
Incline DB press
35x10 warmup
50x10, 65x7 (Bad start... ruined my whole set)
Dips
Bodyweightx6
BW+30lbsx6 (weight was strapped to waist belt)
Pushdowns
70x12, 100x12 (really easy)
DB shoulder presses
25x10 warmup
40x6, 45x6

Friday 6/16/06 - Back
Reverse narrow grip pulldowns (like chinups)
75x10 warmup
140x8 (Too tired for anything more)
NEGATIVE Preacher DB curls
35x10 warmup
45x10, 50x6
(Cooldown with 35lbs preacher curl x 10 in between sets. Was EXTREMELY ripped after the negatives, couldn't even pick up my cell phone)
Dumbell curls
35x10, 40x5

Cut the workout short, took out deadlifts and bb rows since I had to haul ass to school for a presentation.

WEEK ACCOMPLISHMENTS
This week was good, squats were good and bicep workout was intense as shit.
WEEK DOWNFALLS
Chest can't get stronger!
GOALS
Bring up bench and db presses, and keep up my squat

 

[MANOWAR]

WEEK 10
(6/19 - 6/25)

Monday 6/19/06 - Legs
Squats
115x5 warmup
135x5, 185x5
(Up 10 pounds WOO)
Leg press
6 plates x20
(WHAT AN INCRIMENT... WOOO!)
Seated leg curl
100x10, 110x10
Leg extension
180x8, 210x8 PR!!!
Calves
2 sets of seated calf raises, didn't write down weight

Wednesday 6/21/06 - Pushes
Flat bench press
135x10 warmup (hard warmup...)
155x6, 165x6 (HARD)
(Same as last week dammit)
Incline DB press
35x10 warmup
50x10, 70x5 (This was a bad set, and I needed a spot for the last rep, but I couldn't have done it last week so it's good)
(If I hit this for above 6, it'll be a record. We'll see what happens next week)
Reverse bench press
95x6, 105x6
Pushdowns
100x12, 120x12 (hard, but I did it well)
DB shoulder presses
25x10 warmup
40x6, 45x6
Lateral raise (Life Fitness machine)
70x10, 90x5

Took out dips today, but workout was awsome.

Friday 6/23/06 - Back
Deadlifts (Sumo)
115x5 warmup
155x5, 185x5 (felt good)
Barbell rows
115x8 warmup
145x5
Reverse narrow grip pulldowns (like chinups)
75x10 warmup
140x8
NEGATIVE Preacher DB curls
15x10 warmup (wanted a light warmup)
45x10, 50x8
(Cooldown with 35lbs preacher curl x 10 in between sets. Was EXTREMELY ripped after the negatives, couldn't even pick up my cell phone)

WEEK ACCOMPLISHMENTS
Deads and squats are jumping up. I also hit a record for leg extensions. Biceps also got stronger. This week was great.
WEEK DOWNFALLS
Barbell rows went down, and pulldowns too.
GOALS
Keep up the good gains.

 

[MANOWAR]

Okay guys, it's been 10 weeks that have been up and down, but they gave me a chance to see what I am capable of doing and not doing.

I learned that short volume workouts really do work, and the shorter the workouts, the better I do the next week. So I'm gonna keep the short workouts, but I have a new routine now. It's an isolation routine.

I'm going to be bulking for a while, starting today (monday). I'll take pics today, so I can see my physical incriments.

So for the isolation routine, it was gonna be either of the two:
Day 1: Back/bis
Day 2: Rest
Day 3: Chest/tris
Day 4: Rest
Day 5: Legs
Day 6: Delts/traps
Day 7: Rest

OR

Day 1: Back/traps/bis
Day 2: Rest
Day 3: Chest/tris
Day 4: Rest
Day 5: Delts/Legs
Day 6: Rest
Day 7: Rest

I picked the second (thanks for the help Winterlong)

I think this routine is gonna be great, and I'll let you guys know how it goes. Thanks!

 

[MANOWAR]

NEW ROUTINE
WEEK 1
(6/26 - 7/02)

Monday 6/26/06
Back
Sumo deadlifts
115x5 warmup
165x5, 190x5 (hard, but I did well)
Lat pulldowns
75x10 warmup
120x8, 125x4
Lateral rows
75x10 warmup
105x8, 125x4 (easy)
Biceps
Preacher curl (EZ-Bar)
25x10 warmup
65x5, 85x5
Traps
DB shrugs
50x8, 60x4 (really easy, just my hands were hurting since I don't wear gloves)

ONE QUESTION I have,
What kind of grip is best on the preacher curl? I see most people using a /\ grip on the EZ-Bar, but I find the \ / grip harder, so I use that one. Please let me know, thanks

Tuesday 6/27/06
Cardio
Elliptical 30 minutes - 4.6 miles

I started doing abs, but 2 minutes into it didn't care enough so stopped, socialized for a bit, and left

Wednesday 6/28/06
Chest
Incline bench press
45x20, 55x15, 65x15 warmup (didn't do incline in months so I wanted to warm up a lot and stretch out good)
90x5, 105x5, 135x5 (SOO EASY!! I was so damn pumped from visualizing Ronnie and the videos I watched before my workout, I pushed this up like it was nothing, gonna move it up next week)
Flat dumbell press
35x10 warmup
55x5, 65x5 (pretty easy, I could do more)
Dips
Bodyweightx6
BW+35lbsx5
Just couldn't go for 6, was too hard, but I kept my form good for the whole set. Feels good that everytime I do dips I move up 5 pounds!
Triseps
Skullcrushers (w/ EZ-Bar)
25x10 warmup
45x10, 55x10
I know... the numbers are low but I gotta get used to this excersize
Overhead trisep extension (w/ dumbell)
35x10 warmup
50x6, 55x6
Overall this workout was awsome, and I feel good with the new routine and excersizes. Next week I'll be pushing a lot more, I can feel it!

Friday 06/30/06
Legs
Squats
95x5 warmup
135x5, 185x5, 190x5 (REALLY HARD!! I was gonna jump to 205 after 185 but it was so damn hard I decided to stick with 190. I think this is because it's been almost 2 weeks since last leg workout because the old routine started out with legs and this new one ends with legs. We'll see how I do next week)
Leg press
6platesx6 warmup
8 platesx6, 8plates+50x4 (REALLY hard!!! I sharted myself, just couldn't push anymore. I was really tired and just gave up.)
Isolated leg curls
40x12, 45x10 (each leg) PR!!!
Elliptical
6 minutes - 1 mile
This was a good workout but I was really tired and out of it. Next week will be better. Also I cut out shoulders because my triseps were too soare and didn't want to risk anything since they weren't fully recovered

WEEK ACCOMPLISHMENTS
Deads and squats are jumping up. Biceps also got stronger, and chest workout was awsome. This week was great.
WEEK DOWNFALLS
None really.
GOALS
Keep up the good gains.

 

[luquillo78]

Welcome back manowar!

 

[Winter]

ONE QUESTION I have,
What kind of grip is best on the preacher curl? I see most people using a /\ grip on the EZ-Bar, but I find the \ / grip harder, so I use that one. Please let me know, thanks

Its said to hit "different parts" of the bicep if you use those different kinds of grips. The /\ its the "inside" while the \ / hits the "outside." I dont' know if its bullshit or not because I don't do preachers anymore, but when I did, I did the \/ and found that my bis got a bit wider??

Glad to see you're finally back in the gym. We'll go together one day; I need a better spotter anyways.

 

[MANOWAR]

Welcome back manowar!

Thanks man, feels good to be back

Glad to see you're finally back in the gym. We'll go together one day; I need a better spotter anyways.

Thanks man, let me know when you go and we'll make plans.
And for the preacher curls, which one do you think I should stick with? I feel like the \ / grip is harder so it must be doing something better, but I could be lifting a lot more with the regular /\ grip.

 

[Winter]

And for the preacher curls, which one do you think I should stick with? I feel like the \ / grip is harder so it must be doing something better, but I could be lifting a lot more with the regular /\ grip.

Pick and choose. Whenever I did prechers, I did the wider grip.

 

[MANOWAR]

K thanks. I'm soare today, hit them hard yesterday

 

[MANOWAR]

Edited my post above and put in todays workout, let me know what you guys thing. Good workout today, I think I was so pumped because I spend 5 minutes watching videos before leaving for the gym. Check out my favorites,
http://www.youtube.com/view_play_list?p=DE13643702CBC4A7

I had more but youtube fucked it up and deleted like 20. And I don't know how DeMayo got there, I never added that video lol

 

[MANOWAR]

WEEK 2
(7/03 - 7/09)

Monday 7/03/06
Back
Sumo deadlifts
115x5 warmup
135x5, 200x5 (hard, but I did well. I think I went up 10 pounds since last week cuz my first set wasn't so heavy)
Lat pulldowns
60x10 warmup
120x4 (couldn't go for my second set, I was too tired. This sucked)
Lateral rows
75x10 warmup
105x8, 135x10 (big incriment since last week!!)
Traps
DB shrugs
50x8, 75x4 (easy, but I was about to drop them cuz I don't use gloves. The reason I don't use gloves is because before my injury, I was so used to gloves that when I left them at home I couldn't workout. I don't want to rely on them anymore so I don't use them. Same with straps, I don't use them either)
Biceps
Preacher DB curl
15x10 warmup
35x5, 40x5 (each arm)
I don't like this excersize, I'm just gonna stick with the EZ bar preacher curl, I don't feel anything from doing a dumbell preacher curl. This workout was okay but I had a horrible headache and I was drained out from work. I also didn't get to eat, or take my CEE, cuz I came straight from work. Next week will be better.

Wednesday 7/05/06
Chest
Incline bench press
85x10 warmup
110x5, 115, 140x5 (wasn't too hard or too easy, but I did good)
Flat dumbell press
35x10 warmup
55x5, 70(same as bench, felt great, and didn't struggle too much)
Dips
Bodyweightx6
BW+35lbsx6
Triseps
Skullcrushers (w/ EZ-Bar)
25x10 warmup
45x10, 60x8
Overhead trisep extension (w/ dumbell)
35x10 warmup
55x6, 60x6 (hard!!)
This workout was great, and left me very soare. I hope to keep the chest gains going.

Friday 7/07/06
Shoulders
Lateral raise (Life Fitness machine)
30x12 warmup
70x10, 90x10
My triseps were still soare so I didn't do any presses. Second week without a full shoulder workout but it's fine.
Legs
Squats
95x5 warmup
135x5, 185x5, 195x5 (REALLY HARD!!)
Leg press
6platesx6 warmup
8 platesx6, 8plates+50x3 (REALLY hard!!! Went down since last week. I don't know why my leg presses can't go up, I think I'm doing more then I can so I'll take it light next week)
Isolated leg curls
45x8, 45x6 (each leg) (went down since last week, don't know why, I was really tired and had a bad headache)
Overall this workout sucked.

WEEK ACCOMPLISHMENTS
Deads are jumping up. Chest workout was awsome and I'm happy with the gains. Pretty good week.
WEEK DOWNFALLS
Legs suck. Squats went up but every thing else went down, but it's just one bad workout, I'm sure next week will be better
GOALS
Keep up the chest and deadlift gains, get my squats up.

 

[Winter]

Nice work. For the lateral rows, how are you counting the weights? Per side?

 

[irishdave]

whats your deadlift max at the moment?

 

[ironmaiden54]

hey, sorry for this stupid question but I don't train yet so I don't know. What do those number you guys write under mean (20x15 ect)? Thanks for answering, btw I LOVE MANOWAR, I WANNA START A TRIBUTE BAND YOU INTERESTED?

 

[MANOWAR]

Winter,
When I write lateral rows I'm talking about a cable lateral row. I do the cable excersize. The one in Gotham is right opposite the lat pull downs on the same station.

Irish,
No idea, never attempted, don't wanna shart myself

Maiden,
Not interested in a tribute band, I play virtuoso music. Good to see more metalheads.
And as for the numbers, first is weight and second is repetitions. 20x15 means a set of 20 pounds for 15 reps

Thanks for the comments guys everythings going good.