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Post by Sal Paradise on Sept 19, 2006 16:23:53 GMT -5
OK - Now I figure I will end up being very bad at this and not update nearly as often as I should. Soooo, if anyone sees that I am being lazy and not updating this, send me a PM to get my arse in gear.
I will start by giving a little description of the way things were and what I am trying to do to change them for the better.
Now of course I have started this and I am giving "0" info on it until i get home tonight but if I didn't do it now as the urge finally made me, I may never have.
So give me an hour or two and I will lay this thing out.
Sal
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Post by mrky03 on Sept 19, 2006 16:49:50 GMT -5
Okay, we're waiting. Ya can't back out now! lol
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Post by Sal Paradise on Sept 19, 2006 22:04:54 GMT -5
Okay, we're waiting. Ya can't back out now! lol Very true - so here is the background and some new plans. Now I know some of these "new plans" will raise an eyebrow or two but what I'm trying to get across is the general idea behind it. For the past few months I have noticed something lacking in the gym and it has been a little hard getting the drive to push. Well I have had a talk with one of my partners and we have decided to give our training a little lift in the poundage. You will see this listed in the workout I have listed for this past Monday. I was watching some motivational movie clips and the ones I happened to see were of Yates and Coleman and this got me thinking. It could have just as easily been a strongman competition but I don't get those channels. ![:'(](//storage.proboards.com/forum/images/smiley/cry.png) The basic idea we kicked around was to really kick up the poundages for some workouts specifically a 2nd back day and the first chest day. Legs is another story and will have to remian on 1 day per week depending on the workout. The thought was to let loose a little on the strickness of the form and just simply move some more weight around. Now I am not talking about ridiculous sloppy form just looser. Maybe a little more body englinsh on barbell rows for example. Now remember this is for a specific reason and only for the extra workout day. the "normal" bodybuilding routine would remain intact. The reason we decided to give this a ride was a siple thought of moving 405 on the barbell row for a "loose" set of 5 will stilll have a fair amount positive effect in addition to the typical strict set of 8-10 w/ 275-315. That is the plan anyway so i am sure everyone is going to think watch out for injury and yes that is a possibilty but again, I'm not talking sloppy form just a little looser. I am hoping after almost 8 years of this I will be able to tell the difference. Time will tell. Typical workout schedule has been as follows. Mon. - Chest Wed. - Back Sat - Shoudler and arms Sun - legs Another change we have decided to make was break down the Shoulder and arm day and leave it only for sholders and pick up bi's/forearms on Tues. morning. Tris/abs on Thursday evening with another pump day for chest. Last Thus. was about 15 sets of dumbbell presses with 20 reps per and that was all we did for chest after tris/abs. Fri or Sat PM will be another back workout. The revised schedule should look something like this. Mon. pm - Chest - heavy and calves Tues am - bis/forearms Wed. pm - Hamstrings (2nd day) / Back - moderate Thur am or Fri - tri/abs/calves Thur pm - Chest - lighter weight for high rep pump sets Sat am - Shoudlers Sat pm - back - heavy Sun - legs - if the day is limited to one heavy excercise as happens from time to time then a second leg day will be added on Tuesday evening. This past Sunday hammered Hamstrings but failed to hit quads with more than one exercise. Today would have been a chioce day for a evening leg workout consisting of maybe just heavy straight sets of hack squats. Time will tell how this schedule holds up. Extra days where body parts are worked a second time will be abbreviated workouts with very specific goals to meet. Possibly 4 sets of heavy deadlifts or barbell rows and out. Or 15 sets of dumbbell/low incline bench presses. But that is the gist of it. Mondays workout - shoulder pain finally subsiding and it seems the extra chest work with high volume is helping alleviate the nagging pain. After warm ups for sholders. Incline Barbell presses - empty bar for 1 set of 10 and 2nd set for 20+ reps. 135 - 10 reps 185 - 8 reps 225 - 6 reps 315 - 3 sets of 5 reps w/ 2 slow neg. on 3rd set after failure. Flat BB presses. 225 - 8 reps 275 - 6 reps 315 - 6 reps 315 - 8 reps followed immediately w/ 225 for reps till failure - 7 reps Low incline fly/presses 70 - 8 reps 75 - 3 sets of 8-10 reps Cable crossover 3 sets - 50/60/70 for reps unknown. Went by feel and failure of good form That was it for Mon Next workout is Wed until we get the extra days fit into the schedule. We will look into some cardio and talk about diet when it improves slightly. Sal
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Post by Karrie on Sept 20, 2006 10:56:41 GMT -5
I do not see anything wrong with your plans. Looks like a great plan! Great shoulder and chest wo!!! Just watch that shoulder so you do not injury it further. Sometimes working through the pain is fine other times you just need to rest it!!! It is about time you started a journal!!!! Sounds like Joel will keep on you to keep it up to date!!! ![8-)](//storage.proboards.com/forum/images/smiley/cool.png)
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Post by Tim Wescott on Sept 20, 2006 14:12:43 GMT -5
Very interesting Jeremy......I`ll be looking forward to following this and stealing whatever I can use for myself!! LOL #smileydidisaythat8ws#
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Post by mrky03 on Sept 20, 2006 18:54:32 GMT -5
Jeremy, you are one strong dude my friend! I know what you mean about loosening up you form a little. It's what Skip Lacour refers to as biomechanically correct form. You stay in control of the weights not super sloppy but not super strict. Thats basically what I've been doing for several years now.
Can't wait to see how you do! Keep it coming!
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Post by Sal Paradise on Sept 21, 2006 15:03:05 GMT -5
I will be sure to let everyone know. Unfortunately I have no update from last nights workout becasue there wasn't one. I was called out of town on an emergency service call and I was at the customers until 8:00 pm and had a 45 minute drive home. Needless to say no workout and the food intake was TacoBell...UGH!
Then this morning I had to run to the hospital for my mothers second surgery in as many months. She had to have rotator cuff work and has an immobile shoulder for now. So I have been running between that and work and food intake again has suffered horribly. UGH!!
It will fall into place shortly and I will let you all know how things shape up. I keep telling Tim I am going to send some photos his way but my lazy rear can't even get the motivation to go set the tripod up.
I do feel a change in the air and I hope that's a good thing.
Sal
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Post by Tim Wescott on Sept 21, 2006 16:46:05 GMT -5
Stay positive brother.....things`ll get better soon.
Hope your mom is OK.
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Post by Sal Paradise on Sept 21, 2006 20:28:02 GMT -5
Sitting with mom right now. She seems to be doing great - thanks for asking buddy.
Sal
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Post by Tim Wescott on Sept 21, 2006 20:34:55 GMT -5
Sitting with mom right now. She seems to be doing great - thanks for asking buddy. Sal Glad to hear it Jeremy.
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Post by mrky03 on Sept 22, 2006 20:02:27 GMT -5
Jeremy, Glad you're mom's okay. I hope things smooth out for you this week. It's great that you're there for your mom.
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Post by Sal Paradise on Sept 24, 2006 7:06:06 GMT -5
For some reason this didn't post last night. ![:-/](//storage.proboards.com/forum/images/smiley/undecided.png) Mom is doing better than I expected - I was really surpirsed at how well she was doig after her back surgery 6-7 weeks ago and now she is doing really well after the shoulder thing so I am hoping this is a sign of things looking up for her. Onto todays training - The "normal" course has been Shoulder and arms for Sat am. Well I decided to train just shoulders and worry about arms later. I don't worry too much about missign an arm day as they grow very easily for me - sometimes too much. Started with side laterals: 15 reps w/ 15 lbs 10 reps w/ 25 lbs on up to 55lbs with some body english. All for one set followed by a final set of 12 w/ 40 immediately after the 55s DB presses - 60s for warm up followed by 75 - 8 reps 90 - 8 reps 105 - 12 reps 125 - 4 reps with help - NOTE: Should have taken 105 for 6-8 and gotten a couple more with 125 DB shrugs - 2 sets of 12 reps 100 and 125 bent over laterals supersetted w/ Cable upright row in the cable cross machine Bent over laterals w/ 45lbs for 8 reps prior to - - - - 7-8 sets of 8-12 reps progressing up to the stack for a final drop set w/ 1/2 stack. Don't know the weight of the stack but with the pulley config it's not the same as X pounds on a bar. Just a better feel with a rope type attachement and more squeeze in the muscle. Finally seated shrugs for 3 sets of 12 Straight sets with aprrox. 315 Tomorrow is leg day - I'm excited about some serious weight!!! Let's hope it stays that way in the morning - now it's time for bed. Sal
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Post by mrky03 on Sept 24, 2006 8:24:10 GMT -5
Jeremy, like I said, you are one strong dude! Killer shoulder workout!
How big are you? Ht. wt. etc.?
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Post by Karrie on Sept 24, 2006 19:09:56 GMT -5
YOU ARE VERY VERY STRONG!!!! #arockon6ha# AWESOME WO!!!! BTW..the same thing happened to me Friday night....I posted my leg wo and it was not there Sat morning...I had to re-post it! ![???](//storage.proboards.com/forum/images/smiley/huh.png)
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Post by Tim Wescott on Sept 24, 2006 22:17:50 GMT -5
Animalistic workout bro!! #arockon6ha#
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Post by Sal Paradise on Sept 24, 2006 22:36:51 GMT -5
Jeremy, like I said, you are one strong dude! Killer shoulder workout! How big are you? Ht. wt. etc.? Thanks everyone for the kind words. mrky03 - I am just about 5'11" I haven't checked in quite a few years. Maybe a little shorter after the two back surgeries but there about. Last time I check I was hovering around 275lbs. This morning was leg day and we started with hamstrings as is the usuall course. We did try a little something different and did not pound out the reps. Instead my partner and I kept the reps under strict controll the entire time and stopped the reps just when the ham felt it was a maximum contraction and tension. We did not bring the weight all the way to the butt and it was a world of difference. We got the idea from watching Yates in Blood and Guts a couple of nights ago. All I did today was lying leg curls working up to the stack. Warm up sets then - 2 sets w/ stack for reps of 6 and 3-4 forced reps with slow negatives (the numbers say 120 but there are two sets of numbers and it's not really relevant anyway) Leg extensions for a pre-exhaust type of thing 4 sets or 10-12 with an unknown weight. Just enough for a good pump and feel. Hack squats were voted first this week. 10 reps - 1 (plates per side) 8 reps - 2 7 reps - 3 4 reps - 4 3 reps - 5 10 reps - 6 8 super slow reps - 4 plates per side. Leg presses were stopped short becasue of a slight pain in my back from the hacks. 500 - 8 reps 600 - 8 reps 700 - 8 reps and stop. This in unusually low but today I just didn't have it. 1 set of squats for 7 reps with 135 but again I could feel the back nagging so I went to finish with leg extensions again. Legs are starting to get very sore. Tomorrow am is scheduled for a calves and bi workout hopefully I can get up in 7 hours! Sal
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Post by Sal Paradise on Sept 25, 2006 8:40:43 GMT -5
Finally got up early enough for a weekday am workout.
Calves and Bis
Straight BB curls
Followed by standing calf raises supersetted with seated DB curls. Followed by leg press calf presses SS with machine preachers then directly on to high cable curls.
Weights were all fairly moderate with moderate sets and reps.
Approx. 8 sets for calves and 12 sets for bis.
Tonight is chest night so I will have to wait and see what the "main" exercise is going to be. Most likely heavy flat back BB bench.
Sal
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Post by mrky03 on Sept 25, 2006 18:02:52 GMT -5
My God, Jeremy, you are a horse! Big boy!
Do you compete?
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Post by TNA on Sept 25, 2006 19:24:07 GMT -5
Nice one there Sal!
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Post by Sal Paradise on Sept 25, 2006 19:25:46 GMT -5
My God, Jeremy, you are a horse! Big boy! Do you compete? Yes I do compete. Getting ready for April/May shows right now. Chest workout tonight. Flat back barbell press Warm-up w/ bar ? reps Warm-up w/ 1 plate 20 reps X 2 sets Warm-up w/ 2 plates 12 reps **You guys like how I put these as "warm-ups"? Personally I think it's kind of silly calling everything warm-up sets but I digress. 1 set of 6 w/ 315lbs 1 set of 10 w/315 1 set of 12 w/315 1 set of 9 failed on 10th rep w/ 315 1 strip set with 365 - 4 reps / 275 - 6 reps / 225 - 5 reps. Low incline smith machine press Straight sets of 8 - 10 1 w/ 135 1 w/ 225 2 w/ 275 we do not have a weight assisted smith though I wouldn't mind it at times. Incline Dumbbell press 2 sets of 8 w/ 75 1 set of 10 followed by a short rest and 10 more reps Above super setted w/ cable cross 2 set of 8 w/ 60lbs 1 set of 10 followed by a short rest and 10 more reps That was it for chest night. Post workout meal that I'm eating right now is: Approx. 1 pound of ground deer meat (boiled- less fat) 1 can of whole new potatoes 2 slices of fat free american cheese. 1 can diet coke. Not the best meal but it is time to try and put on some muscle. Sal
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