Schredder's cycle log............

Schredder said:
Well, woke up in the middle of the night last night soaking wet, throat so sore I could hardly breath and aching all over, wonderful. Sick again, for the second time this cycle. So needless to say its a rest day today, ill see how I feel tomorrow.
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Damn it boy, that does suck. Little rest will do you good
 
Schredder said:
Far too many bumps in the road so far though. Hard to keep on an uphill climb when I keep getting sick.
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Sorry to hear that brother.

That was me last winter around dec/jan...and again right before my competition :(

Sucks but you're a bad motherfucker...keep at it!

Bonus but relevant video:

 
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Back to it today for some back and biceps. Still feel like complete shit but took some cold n flu pills and went at it. Thinkin if I got a good sweat in I might be able to force whatever I have outta me. And, I feel better, at least for the time being.

I warmed up light with a superset of low HS isolateral tows and cable rope pulldowns.

DB rows 3x8 95
Close grip cable rows 3x8 180+drop set
Underhand MTS high pull 3x8 100
Widegrip behind the neck pulldowns 3x12 120
DB shrugs 3x12 85 ( very slow and control with a pause at the top)

Double arm standing bicep curls 3x12 40
Incline DB curls 3x12 30+dropset
Standing alternate DB curls 35x8 30x10 25x12

Thats a wrap

Ive bewn doing this bicep routune for a while now and I dont normally stick to one thing for too ling but its very effective and my biceps are growing. For those of you who want a new bicep routine give this a shot. You hit the whole strength curve of the bicep so you cant really get better than that. Just remember when doing the double standing cable curls to pull it bejind you head!

Until next time.
 
So today is leg day. But first we hit chest and tricepa yesterday afternoon. And it went down with this.

HS iso lateral flat press warmup+3x12 100
Incline barbell 3x8 185
DB pullovers 3x8 65+3x8 press superset
Pec Dec 3x12 100 superset w/pushups 3x12

Cambered bar pushdowns 3x15 140
Overhead DB ext. 3x8 25
Dip machine 3x13 180
Cable kickbacks 3x12 30

Thats it, thins are really starting to happen now. Muscle are really starting to pop and fill out nicely.

I am also very surprised at the smoothness of this EP line from PDL as ive already stated but havent had one shot thats given me any PIP so cheers to that.
 
Hit legs up this morning

Warmup on stepper for 10 mins

Leg ext 100x25 130x25 160x25
Hack squats 185x12 225x12 275x10 315x8
Single leg leg press 3x12 4 plates

Standing hamstring curls 3x8 80
Seated hamstring curls 3x8 120

Leg press calve raises 3x12 6 plates
Seated calve raises 3x12 140

So took it fairly easy today as my legs were still sorw from like a week ago and my one hamstring felt weird from something I did during DB rows the other day. But good workout none the less Shoulders tomorrow then a few days rest.
 
Quick early morning shoulder blast today. Nothing special just a quick pump and gone.

HS shoulder press warmup+3x8 90+drop set
DB front raises 20x12 25x2 30x12
DB side laterals 20x12 25x12 30x12
Reverse peck deck 50x12 60x12 70x12
BB shrugs 3x12 225

Honestly, wasnt feelin it today just went in and made my rounds. Couple days rest for this guy now.
 
Schredder said:
Double arm standing bicep curls 3x12 40
Incline DB curls 3x12 30+dropset
Standing alternate DB curls 35x8 30x10 25x12

Thats a wrap

Ive bewn doing this bicep routune for a while now and I dont normally stick to one thing for too ling but its very effective and my biceps are growing. For those of you who want a new bicep routine give this a shot. You hit the whole strength curve of the bicep so you cant really get better than that. Just remember when doing the double standing cable curls to pull it bejind you head!

Until next time.
Click to expand...

Question about the bicep routine:

double arm standing bicep curl, I assume that is with cables after reading the text further down....are you facing the weight or away from it?
 
Get yourself setup as if you were going to perform cable flys bro. Have the cable pulley as high up on the rail as you can. And grab both sides at the same time. You want your biceps and hands to remain higher than your shoulders at all time to maintain tension on them. Stand so that your arms are slightly behind your head then pull with your biceps. You will only be able to pull so far. When you get to that point bring your knuckles together and your elbows will move upwards and inwards slightly. This is your biceps at its fully contracted state.

This is the exercise which I like to start with because this is the weakest point of the full range and if we start to build that up the rest will follow. It also helps warm the joints up if you havent already done some back exercises.

I posted this somewhere before but so many bicep routines people do only target a very small part of the full range of motion of the bicep. The full range starts with your hand beside you hip and back with palm twisted outward it moves up like you doing a bicep curl, you hand suppinates, then moves up and behind your head. Thats the full function of the bicep. So we need to work it when its at it weakest points mainly (fully lengthened and fully contracted) then work the middle (which is what most people only do).

Most importantly though, use an appropriate weight that your BICEPS can handle not how much weight you can pull.
Hope that helps Onk
 
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Schredder said:
Get yourself setup as if you were going to perform cable flys bro. Have the cable pulley as high up on the rail as you can. And grab both sides at the same time. You want your biceps and hands to remain higher than your shoulders at all time to maintain tension on them. Stand so that your arms are slightly behind your head then pull with your biceps. You will only be able to pull so far. When you get to that point bring your knuckles together and your elbows will move upwards and inwards slightly. This is your biceps at its fully contracted state.

This is the exercise which I like to start with because this is the weakest point of the full range and if we start to build that up the rest will follow. It also helps warm the joints up if you havent already done some back exercises.

I posted this somewhere before but so many bicep routines people do only target a very small part of the full range of motion of the bicep. The full range starts with your hand beside you hip and back with palm twisted outward it moves up like you doing a bicep curl, you hand suppinates, then moves up and behind your head. Thats the full function of the bicep. So we need to work it when its at it weakest points mainly (fully lengthened and fully contracted) then work the middle (which is what most people only do).

Most importantly though, use an appropriate weight that your BICEPS can handle not how much weight you can pull.
Hope that helps Onk
Click to expand...

I always end biceps with light weight super set like this but never adjusted my stance ti keep hands behind head and rolling knuckles. Will definitely use this on next bi day.
 
Back and bicep assault this morning boys. Bit of triceps in there too. Im over this cold or flu or whatever I had and to be honest I feel like a god. Focused, strong and on top of the world. Gear is in full swing and I feel like I could run through a brick wall. With that said it went like this today. Was a quick one, in working nights right now but each and every rep was slow controlled and seueezed out with perfection.

BB rows warmup+135x8 205x8 225x8+dropset
DB rows 3x8 95
Close grip cable pulldowns 3x8 150
Bend over reverse flys 3x10 15 wide grip cable pullovers 3x10 80 HS machine shrugs 225 (all these were performed back to back to back with no rest)

DB curls 3x8 40 supset w/straight bar pushdowns 3x8 160
Mahine curls 3x8 60 supset with DB overhead ext. 3x8 30

That was it, the weights felt super light today.

Im gonna be switching things up for a bit. Ice been at an 8-12 rep range for some time now so now were gonna add some weight and lower that range to 6-8. Been soending some time watching Kevin Levrone train and he liked that 6-8 mark on lots of lifts so Im gonna try that out for a while and see where that takes me. I know it will work because I havent trained that way for a LONG time so itll be a good shock.

Also In still doing my 3 days on, sometimes 4 and the lasrlt few time have taken 2 days off instead of 1. I feel much more recovered, filled out, and strong when I go back to train. So im also gonna stick to this for a while as well. Of course when I work training is all over the place but its not bad at least for me having lots of rest. I grow better that way.

Peace.
 
Schredder said:
Back and bicep assault this morning boys. Bit of triceps in there too. Im over this cold or flu or whatever I had and to be honest I feel like a god. Focused, strong and on top of the world. Gear is in full swing and I feel like I could run through a brick wall. With that said it went like this today. Was a quick one, in working nights right now but each and every rep was slow controlled and seueezed out with perfection.

BB rows warmup+135x8 205x8 225x8+dropset
DB rows 3x8 95
Close grip cable pulldowns 3x8 150
Bend over reverse flys 3x10 15 wide grip cable pullovers 3x10 80 HS machine shrugs 225 (all these were performed back to back to back with no rest)

DB curls 3x8 40 supset w/straight bar pushdowns 3x8 160
Mahine curls 3x8 60 supset with DB overhead ext. 3x8 30

That was it, the weights felt super light today.

Im gonna be switching things up for a bit. Ice been at an 8-12 rep range for some time now so now were gonna add some weight and lower that range to 6-8. Been soending some time watching Kevin Levrone train and he liked that 6-8 mark on lots of lifts so Im gonna try that out for a while and see where that takes me. I know it will work because I havent trained that way for a LONG time so itll be a good shock.

Also In still doing my 3 days on, sometimes 4 and the lasrlt few time have taken 2 days off instead of 1. I feel much more recovered, filled out, and strong when I go back to train. So im also gonna stick to this for a while as well. Of course when I work training is all over the place but its not bad at least for me having lots of rest. I grow better that way.

Peace.
Click to expand...

Good luck with the new format buddy, glad you're feeling yourself again...

I'm surprised at the low volume of your workouts - you've definitely given me food for thought as to how I will train when I'm 100% again. I like the thought of less sets and more body parts per workout, enabling me to hit them a couple of times a week.

I've always been a strict 'one muscle group per workout' guy until now, sometimes doing up to 25-30 sets for that bodypart.

I think it maybe time for a change ;)

Great log bro, enjoying this ride you're on!
 
bigben66 said:
Good luck with the new format buddy, glad you're feeling yourself again...

I'm surprised at the low volume of your workouts - you've definitely given me food for thought as to how I will train when I'm 100% again. I like the thought of less sets and more body parts per workout, enabling me to hit them a couple of times a week.

I've always been a strict 'one muscle group per workout' guy until now, sometimes doing up to 25-30 sets for that bodypart.

I think it maybe time for a change ;)

Great log bro, enjoying this ride you're on!
Click to expand...

Thanks brother, glad to have to you following.

Ya I trained one muscle group per week for the longest time. I would go in there a just obliterate the muscle. I just found id end up waaaaay too sore and most likely doing more damage than anything else. So after reading up on a few different ways of training from a couple guys I follow I figure I would go this route for a while and so far its working good. I enjoy being at the gym even more now with all the different things im trying. I also find my muscles heal much faster training this way so I can hit them again.

There isnt a lot of volume but the pace I keep is fast and not easy by any means. And the strength gains come much quicker as well with the increased rest days as well. Workouts are meant to be explosive, intense and then ended. If I trained the way see most people training or how i used to id be crippled for days and wouldnt grow. In fact I now know why I didnt grow as well as I wished I did years back. Lol.
 
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