Tiotre's Training Log

[tiotre]

Monday, 12 MAR 2007
Lower back
Wide leg DEADS: 135x15 (warmup), 185x10, 185x10, 225x10, 225x10, 225x9
Reverse Roman chair RAISES(holding plate): 35x10, 35x10, 45x10, 45x9, 45x9

Hams
leg CURLS(lying, belly down):110x15, 130x10, 130x10, 150x10, 150x10, 150x10
Decline bench DB RAISES: 25x10, 45x8, 45x8, 45x8, 45x8

Glutes
Walking LUNGES: 50sx15steps, 50sx15steps, 50sx15steps, 50sx15steps, 60sx10steps, 60sx10steps

* I liked it!
--------------------------------------------------------------
Tuesday, 13 MAR 2007
Chest
Barbell bench PRESS: 135x15, 225x6, 225x6, 225x6, 225x6, 225x6
//COMPOUNDING SET// Incline FLIES & Incline DB PRESS: 45x10 & 50x10, 45x10 & 50x10, 45x10 & 50x10, 45x10 & 60x10, 45x10 & 60x10

Abs&Obliques:
crunches:1min x 5
oblique crunches: 1min x 5
leg raises: 1min x 5
sit up: 1min x 5

*Fukkin abs, I think it gets harder instead of easier!
-------------------------------------------------------------------------
Wednesday, 14 MAR 2007
REST
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Thursday, 15 MAR 2007
Upper Back
lat pulldowns:150x15, 170x10, 180x10, 180x10, 190x8, 180x10 (I don't like less than 10 reps)
Seated cable ROWS: 135x12, 150x10, 150x10, 150x10, 150x10
Cam-machine PULLDOWNS: 70x12, 90x10, 90x10, 90x10, 90x10

Shoulders
Barbell PRESS: 95x12, 95x10, 95x10, 95x10, 95x10, 95x10
Lateral DB RAISES: 15x12, 15x12, 30x8, 30x8, 30x8, 30x8, 30x8
Barbell SHRUGS: 135x20, 225x10, 225x10, 225x10, 225x10, 225x10
DB SHRUGS: 180x15, 180x15, 180x15, 180x15, 180x15

*Shoulders were killing me.
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Friday, 16 MAR 2007
Biceps:
Barbell CURLS: 55x12, 55x12, 75x10, 75x10, 75x10, 75x10
Preacher CURLS (EZ bar): 65x10, 65x10, 65x10, 65x10, 65x10

Triceps:
Close grip bench PRESS (EZ bar): 115x12, 115x12, 115x10, 115x10, 115x10, 115x10
Reverse grip single arm PULLDOWNS: 15x10, 15x10, 15x10, 15x10, 15x10

Abs&Obliques:
crunches:1min x 5
oblique crunches: 1min x 5
leg raises: 1min x 5
sit up: 1min x 5

*Cable pulldowns make me feel like such a bitch. Why are they so hard?
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Saturday, 17 MAR 2007
Quads
SQUATS: 135x15, 225x10, 225x10, 225x10, 225x10, 225x10
Leg EXTENSIONS: 150x12, 150x12, 150x12, 150x12, 165x10

Quads& Calves
hack SQUATS : 270x10, 270x10, 270x10, 270x10, 180x15, 180x15-for calves

Calves
Calve machine RAISES: 125x20, 125x20, 125x20, 150x13, 150x13

Run
///Didn't run again. I'm becomin a pace bitch.///

*I was tired; I need more ass or something to get my stamina up!
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Sunday, 18 MAR 2007
REST

 

[Aztech]

good work tio....good work all around

 

[luquillo78]

Good ones tiotre. Strong bench.

 

[tiotre]

*Thanks guys. This is my last week to show for a 10 week spread, so I gotta go big...REAL BIG!
*I'll try to max out so I can get a better idea of where I am now.

 

[tman55]

G'luck

 

[Winter]

Why such high reps on the deads? Good workouts.

 

[tiotre]

Why such high reps on the deads? Good workouts.

I'm doing more weight this week, but I usually like to go high rep for a couple weeks to give me a better base. Genetically, I don't have the best back, so to be safe I like to get it strong before I destroy it, than I go back to high reps...it's a vicious cycle.

 

[tiotre]

Yo, Luquillo! I Think Azcech Is Trying To Jump On The "booty Avatar" Bandwagon.
I Smell Competition!

 

[AngryMuscles]

regardless. i want all those bootay pics in their original size/shape posted on this thread. or pm it to me dammit!

 

[Aztech]

I don't much deadlift for reps anymore...just to easy to tear, dislocate, or simply mess something up back there. Steady slow tempo, form, and heavy are what I concentrate on now. I remember reading somewhere that as squats help the body increase test production, deadlifts help the body increase growth hormone. Back in the day i would do 20 sets of 5reps every other day with one minute rest inbetween...obviously not at a weight I can do now but I do believe that method built a strong base for me.

 

[tiotre]

I don't much deadlift for reps anymore...just to easy to tear, dislocate, or simply mess something up back there. Steady slow tempo, form, and heavy are what I concentrate on now. I remember reading somewhere that as squats help the body increase test production, deadlifts help the body increase growth hormone. Back in the day i would do 20 sets of 5reps every other day with one minute rest inbetween...obviously not at a weight I can do now but I do believe that method built a strong base for me.

I'll try that out in a couple weeks and see what it does for me. Variety is the spice of life!

 

[Aztech]

I'll try that out in a couple weeks and see what it does for me. Variety is the spice of life!

It was some sort of Russian powerlifting training when i sub-adequate equipment to train with. Can't remember the guy or the book...but they are both on the web somewhere...pavel or something.

 

[Aztech]

found it...this book
http://www.amazon.com/Power-People-Strength-Training-American/dp/0938045199

i bought the ebook. there is a website and forum too.
http://forum.dragondoor.com/training/

 

[tiotre]

Cool. Thanx Aczech, I'll check it out.