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

[adidamps2]

Today I am going to try some 20 rep squats. Never done these before, hope it goes well

true 20 rep squats are only 1 set...if you can accomplish more than one set of 20 then your not doin it right..how ever seeing as you are comin off an injury a few light sets of 20 reppers will be good starting point.

 

[MANOWAR]

Yes, I'm going to start very light, and get 1-2 sets, because I still don't know what I'm capable of squatting for 20 reps since it's my first time. I hope I can nail 135 for 20

 

[MANOWAR]

Man today was a hard workout.

Next week everything changes, check me out... I talked to Winter, and he said how 2 chest workouts a week is really helping him, one speed day and one heavy day. So I decided I'll give it a shot. Starting next week......

monday: back traps bis
tuesday: rest
wensday: chest tris
thursday: rest
friday: legs shoulders
saturday: rest
sunday: speed chest

And if I have the energy I'll do sprints 3x a week like I initially planned.

 

[mister69]

best of luck on the new setup

 

[MANOWAR]

Thanks man. Looking good in your avatar btw

 

[SteelSouth]

Looks like a solid routine manowar.

 

[AngryMuscles]

whoa mister69..nice avatar.

manowar: I too want to try 1x20 on squat..just for fun

 

[MANOWAR]

Anger: Go for it. It's hard as shit, but fun if you have people watching. I'm sure you could do a lot for 20.

JT, thanks man

Tomorow is back day... either I'm gonna stick to the Hammer Strength rows and then hypers, or maybe try a 20 rep deadlift if my legs aren't sore.

mm Sundays are so relaxing

 

[Mulligan]

Mano is that you in the AVATAR?

 

[MANOWAR]

Yeah but that was back in the day when I was huge, played football, and powerlifted a lot (and also overtrained like crazy).

Time to edit...

 

[MANOWAR]

WEEK 1
(8/07 - 8/13)

Monday 8/07/06
Back
Iso lateral low row (Hammer Strength)
98x10, 98x10 warmup (8lb start)
188x6, 258x6 (20 pounds again ) PR for reps
Lat pulldowns wide (wide hammer grip)
75x20
Lateral rows
75x12 warmup
165x6 hard (up from 3 weeks ago)
Hyper extensions
BWx10
BW+25x10, BW+35x10
Traps
Upright rows
90x7 (this sucked, and i was tired. i used to be pulling 120 with these!)
Biceps
Dumbell curls
20x12 each arm warmup
35x8 each arm
Hammer curls
45x4 each arm

Wednesday 8/09/06
Chest
Flat bench press
95x10 warmup
155x6, 170x6 (hard, but no assist)
Incline dumbell press
35x10 warmup
50x10, 70x4 (Hard and crappy. This sucked)
Triseps
Skull crushers (EZ-Bar)
25x10 warmup
45x10, 65x8 hard
Overhead dumbell extension
35x10 warmup
60x6

Fridays workout sucked shit, I don't even want to log it. Second worst leg workout in history. Hope next week is better.....

Sunday 8/13/06
Chest
Speed bench (alternating grips)
95 - 9 sets of 3
Lockout presses (on a crappy power rack)
135x10, 135x10 (these were really hard)
Triseps
Close grip bench
115x10, 115x10 (these were hard, and hurt my wrists)
Awsome workout, first time doing a speed workout. Reccomended by Winter. Hopefully this will help my chest gains.

WEEK ACCOMPLISHMENTS
New routine that feels good
WEEK DOWNFALLS
Horrible leg workout. Actually it wasn't a workout, more like a suckout
GOALS
Bring up my bench like Winter Oh and not have anymore crappy leg workouts

 

[adidamps2]

looks good Manowar...keep ihttin dem wts hard

 

[AngryMuscles]

mano..bro..are you mexican??

 

[luquillo78]

Good workout manowar. Good job on the pr.

 

[tman55]

mano..bro..are you mexican??

i thought he was part of "The Asian Alliance" with you and Winter.

 

[Winter]

He's Indian.

GOALS
Bring up my bench like Winter

 

[SteelSouth]

Nice one war.

 

[MANOWAR]

Thanks guys.

Tman, lol yea I'm Indian. Most people think I'm Spanish, especially at work cuz I can do such an awsome Spanish accent to our Mexican customers. I can do every accent pretty good.

Thanks for the comments guys. Todays workout was awsome, let me make a new post

 

[MANOWAR]

WEEK 2
(8/14 - 8/20)

Monday 8/14/06
Back
Sumo deadlift
Bar warmup
115x20 (easier than I thought), 165x15 PR!!! I had noo idea I could do this, I was actually aiming for 10. I could've gone for 20. I will try 185x15 some day, maybe 3 weeks from now.
Assisted pullups (wide grip)
50lb assist x6, x6 (I didn't think my pullups were so weak, but I'm gonna stick with the assist untill I can get some on my own)
Biceps
Preacher curl (EZ-Bar)
75x5, 95x5

This workout was so awsome. Possible reasons, 1. It was very short 2. I was very relaxed, even though it was a really hard day at work and I did 4 brake jobs, I went for a massage after and took a nap. I think rest is essential not only after a workout but before also. 3. I cut out all the BS 'warmup' sets, and went straight into working sets after stretches. Also, instead of a shake pre workout I had some oatmeal. Anyway, this workout kicked ass!

Wednesday 8/16/06
Chest
Flat bench press
155x6, 175x6, 185x2.5 (needed assist on last, didn't complete 3 myself. Anyway this was awsome, haven't gone this heavy in about a year. Lets see if I can do 195 next week)
Incline dumbell press
40x10 warmup
60x6, 75x4
Decline bench press
135x10
Triseps
Skull crushers (EZ-Bar)
25x10 warmup
45x10, 65x8 hard

Friday 8/18/06
Legs
Squats
135x20 (HARD) 185x10
And some really light leg work after that. Too tired to log it. I did abductor/adductor, then some quad and hammy work.

Sunday 8/20/06
Chest
Speed bench (alternating grips)
95 - 9 sets of 3
Lockout presses (on a crappy power rack)
135x10, 135x10 (these were really hard)
Triseps
Close grip bench
120x10, 120x10 (these were hard, and hurt my wrists)
Awsome workout.

WEEK ACCOMPLISHMENTS
Good deads, good squats, good bench. I feel unstoppable
WEEK DOWNFALLS
None!
GOALS
Keep up the good lifts

 

[adidamps2]

looks MoW...