Schredders summer training journal

I'm on it guys... Literally just watched B.Pak's latest instalments which included band work...

You buy your own and carry them in your gym bag?
 
bigben66 said:
I'm on it guys... Literally just watched B.Pak's latest instalments which included band work...

You buy your own and carry them in your gym bag?
Click to expand...

I do yes. My gym has a bunch but I bought mine off Amazon and just keep them in my gym bag.

The ones at the gym could have been used for all sorts of different stuff and some could be worn/stretched more than others so you might end up with uneven tension.

They are fantastic to use on any HS chest machine as well!
 
There are also quite a few exercises you can do with the bands alone; look up john meadows / mountaindog1 doing "spidercrawls" "band pull aparts" "over and backs with band" etc etc :)
 
Chest and Tris today. Nothing crazy today, but a fantastic workout none the less.

Benchpress 5 sets (last set was a light rest pause set)

Incline DB press 3 sets

Cable flys 3 sets (last half of each set was rest pause reps)

Incline HS MTS machine (rep scheme was 1 slow 3 normal for a total of 12 reps a set)

DB pullovers super set w/ CG press 3 sets each

Overhead tricep cable extensions 3 sets

Rope pushdowns 3 sets

DB kickbacks 3 sets

Dip machine 3 sets (rep scheme was 1 slow 3 normal for a total of 12 reps a set)

Tomorrow is most likely going to be back day but well see what Im in the mood for when I wake up.
 
Hit some back and bis today. I didn't do any free weight movements as I tweaked my lower back a little bit the other day doing squats. I felt a little odd movement on one reps and it put me in quite a bit of pain the last couple days but I fought through it. Ive been stretching it out a lot and having some Epsom salt bath and its starting to feel ok today. Kept the reps for back at 12 and for bis I kept them a 15.

Pull up machine 4 sets
HS MTS high row 3 sets (this machine was designed for an underhand grip but I switched it up and did it with an overhand grip)
Underhand medium grip cable pulldowns 3 sets
Single arm cable rows super set with cable pullovers 3 sets each (for the one arm rows I sat with only one ass cheek on the bench to ensure that I was pulling the cable STRAIGHT back instead of on an angle and this way I could get it much further back)
HS iso lateral low row 3 sets (very slow reps)

Concentration curls 3 sets
HS overhead bicep machine 3 sets
BB curls 3 sets

I still managed to pull some decent weight, and I felt great and I think the extra blood flow to the back actually helped my lower back a bit. Tomorrow is a rest day then back at it for some shoulders.
 
Last edited:
Another day in the books. Hit shoulders and triceps today, and hit them hard. I cant believe the pumps Im getting, PAINFUL pumps, just what the doctor ordered!

BB military press 5 sets (last set was a light rest pause sets)
DB front rises 3 sets
Smith machine WG upright rows 3 sets
DB side laterals 3 sets
Reverse cable crossovers 3 sets
Reverse pec deck 3 sets
BB shrugs 4 sets

Straight bar cable pushdowns 4 sets
Overhead DB extensions 3 sets
Single arm underhand pushdowns 3 sets

Not sure what Im gonna hit tomorrow, will figure it out once I get to the gym!
 
Great log brother. See your WO has changed a little from last log. Man I'm still loving the twice a week each Bodypart at 60 reps twice a week. No set exercise when I go in, just get the reps and intensity. For a blast coming SOON:)
 
Buzzbait said:
Great log brother. See your WO has changed a little from last log. Man I'm still loving the twice a week each Bodypart at 60 reps twice a week. No set exercise when I go in, just get the reps and intensity. For a blast coming SOON:)
Click to expand...

Ya BUZZ i ran that split almost right up until I started this blast. I got to a point where I wasnt gaining strength or size and honestly I got bored so I switched it up. Right now Im growing like a fuckin weed with the set up i have now so until that stops working thats the plan.

I dont ever have a set plan either. I usually put it together in my head on the drive up to the gym. Its always something different and fun though. Gotta switch it up and keep the muscle guessing and having fun at the same time. You will however see me do some of the same thing often though but thats just because I find they work so dam well I just keep doing them :)

What you gonna run for your blast?
 
Legs today, feeling good, and hit er hard with HIGH intensity. I used all machines today as last leg workout I tweaked my back out so I didn't want to further aggravate it. I kept all sets at 12 reps. And how I did those 12 reps wasn't a typical way of doing things. After doing some reading a while back I decided to design my own little rep scheme around what I learned. So every exercise I did was 3 sets and each set was 12 reps. The first set was 3 normal reps then one very slow rep, a 10 second concentric, I did that 3 times over for a total of 12 reps. The second set was sort of a rest pause except I paused at full contraction for 2 seconds. The third set was an actual rest pause set wit a 2 second pause at full stretch. Each and every set of every exercise was done in this fashion. If you want to try something new I suggest trying this. You increase time under tension, you don't need a shitload of weight and it extremely effective. So the exercises went as follows.....

Kneeling plate loaded hamstring curls
Seated hamstring curls
lying hamstring curls (I did 12 partial reps at the end of this exercise)

Hack squat
Leg Press
Leg curls (I did 12 partial reps at the end of this exercise)

Adductor super set with Abductor

Standing calf raises on hack squat machine super set with BW raises on angled platform (BW raises were just pump reps)
Seated calf press (legs straight out) super set with standing BW raises (Again the BW raises were just pump reps)

very short periods of rest today. I trained with a partner and the only rest was the amount of time it took the other to do a set. We went set for set.

So seeing as though we KILLED the leg workout we had to KILL the post workout replenishment as well.........

4 cinnamon sugar donuts
2 scoops bubblegum ice cream on a waffle cone
40g isolate shake

BOYAH!!

Back and bis tomorrow I think, or maybe chest, either way one tomorrow and the other the next day. Then a couple days rest.
 
Schredder said:
Ya BUZZ i ran that split almost right up until I started this blast. I got to a point where I wasnt gaining strength or size and honestly I got bored so I switched it up. Right now Im growing like a fuckin weed with the set up i have now so until that stops working thats the plan.

I dont ever have a set plan either. I usually put it together in my head on the drive up to the gym. Its always something different and fun though. Gotta switch it up and keep the muscle guessing and having fun at the same time. You will however see me do some of the same thing often though but thats just because I find they work so dam well I just keep doing them :)

What you gonna run for your blast?
Click to expand...

Newbies close your little ears. 1.5 gram of test, 600-700 tren (if mind allows it) and 500-700 mast. Kick start wth 70-100 DBOL. And throw some suspension somewhere 100 mg pwo:) DAMN I love that shit. 250 or bust
 
Right outta the gate today I had to go see my chiropractor as my lower back and hip weren't getting any better. And after a few twists and cracks I am back to 100% and nothing less. This guy is the best, so hats off to him.

I hit chest and bis today. Usually I like to hit tris with chest but seeing as though I just did them with shoulders the other day I decided to switch it up. Ill do tris with back tomorrow.

Changed my reps up today, I was hovering around 12 for the past while, and now for the next, at least, 8 weeks its going to be 6-8. I was actually surprised how much strength I had today even with perfect form, every day Im in the gym Im gaining strength and size, I love it!!

Cable flys 4 sets (from bottom up)
Benchpress 4 sets
Incline DB press 3 sets
Pec fly on butterfly machine 3 sets (arms weren't up though, I kept the pads against my inner elbow and moved the weight through my elbows, which is the way it is supposed to be done)
DB pullovers superset with CG press 3 sets each

Alternating DB curls 3 sets
Machine curs 3 sets
Reverse grip cambered bar curls 3 sets (last set was a drop with the drop being regular grip BB curls)

Back and tris tomorrow.
 
Schredder said:
Hit some back last night guys. Gym was packed like it was mating season with an alarming amount of guys with ILS. But, I got er done despite that...

HS seated row 4 sets (last half of each set was rest pause reps)
WG pulldown 4 sets (very slow up and down)
HS MTD low row 3 sets
DB pullovers superset w/ 2 arm bent over DB row 3 sets each
CG cable row (last half of each set was rest pause reps)

Felt the lats working really hood this workout, was abke to get them to pinch with every rep. The mind muscle connection keeps improving.

Chest day is up next followed by legs.
Click to expand...

nice on the back, been working the pause on the pull backs going from close grips to wide. you feel more in your arms than your back or is that just me having weak arms?
 
jupiterlocal said:
nice on the back, been working the pause on the pull backs going from close grips to wide. you feel more in your arms than your back or is that just me having weak arms?
Click to expand...

Keep your fingers soft and pull from the elbow. Select a weight that you can hold a peak contraction on your back alone.
 
jupiterlocal said:
nice on the back, been working the pause on the pull backs going from close grips to wide. you feel more in your arms than your back or is that just me having weak arms?
Click to expand...

Youre always going to feel it a bit in the biceps no matter what. Over time ive been able minimize that though by using correct form, doing the exercises the way theyre supposed to be done and using an appropriate weight. IMO the number one reason guys feel it in their biceps is because theyre using too much weight. Always remember to pull with your elbows and NOT your hands and picture pulling yourself forward rather than the weight back. Dont actually pull your self forward or move in any way obviously but picture that in your head when moving the weight.
 
Speaking of back day today WAS back day and also tricep day. Great workout, felt super strong.

WG chins on machine 5 sets
DB rows 3 sets
One arm cable rows 3 sets
BB rows w/ a supinated grip 3 sets
CG cable pulldowns 3 sets
Machine shrugs 4 sets

HS tricep machine 4 sets (this machine is a hammer grip)
Double arm overhead DB extension 3 sets
Canbered bar underhand pushdowns superset w/ normal grip pushdown w/ the cambered bar also 3 sets of each

Thats a wrap for a couple days, I need a few rest days to recover, I can feel it, put in some work the last week so its time to relax for a bit before i nail it again.
 
So I somehow caught a lil cold/stomach bug so no training for a bit. Gonna take a full week off and get back at er thursday. Cals have been less and not much energy and ive learned over the years theres absolutely no point in training while sick.

Ive introduced two new pin spots....bis and calfs. Surprisingly zero pain post inj on bis but calfs were a lil tender but not as bad as i remember, so thats great.

Back killin it on Thursday!
 
Feel better bro, sorry to hear about the cold and your masochism (pinning calves)

I find bi's are ok as long as I keep it to 1cc or less per, if absolutely necessary I've done 1.25ml bilaterally to get 2.5cc done.
 
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