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Post by chokeonstrength on May 13, 2008 17:05:59 GMT -5
13/05/08
Volume Training 101: Lesson #1 - Hell
Tuesday
Squats - 3 x 4 300, 300, 295 Smith Machine Squats - 2 x 8 225 Leg Ext Super Setted with Walking Lunges - 2 x 10 210 and 45 lb DB's for 30 yards Glute-Ham Raises - 3 x 3 This was my first time ever performing these. Insanely hard. I had to cheat a bit. I'll eventually get it down 100%. But for the most part, 80% of the lowering was all glute ham, and all the lifting was glute ham. Just the touching the floor I used hands so I wouldnt end up nose planting. Seated Leg Curl - 2 x 12 90 lbs Standing CR - 3 x 10 375 Seated CR - 2 x 12 170 Last set drop set
Dynamic Stretching Pre-Workout - 5 Minutes As well as 5 Minute Cardio Warm-up Pre-Workout
Cardio 30 Minutes 65% HR
Brand new workout compliments of Layne. This was awsome!
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Post by chokeonstrength on May 14, 2008 22:14:10 GMT -5
14/05/08
HIIT/Abs
Wednesday
HIIT 5 Minutes Warm Up 18 Minutes of Intervals 20 Minutes Cooldown
Abs 45 lb Plate Serratus Crunches
Roman Chair Leg Lifts - 3 x 15
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Post by chokeonstrength on May 15, 2008 11:56:13 GMT -5
15/05/08
Chest & Back
Thursday
Back Weighted Pull-Ups - 3 sets 25 lbs x 12 25 lbs x 8 BW x 12 Machine Pulldowns - 3 sets 180 x 10 160 x 10 140 x 10 T-Bar Row - 3 sets *Last Set was a Drop Set* 230 x 8 230 x 8 230 x 8 (Then dropped 4 times each 10 lb plate drops) Total 14 reps Braced Inc. DB Rows - 3 sets 45 x 15 55 x 10 45 x 12 DB Pullovers - 2 sets 75 x 15 Weighted Hangs - 60 Seconds - 95 lbs
Chest BB Flat Press - 3 sets Been a while since I have benched with a Barbell, so I went light. 225 x 10 275 x 8 225 x 8 Weighted Dips - 3 sets 45 lbs x 10 45 lbs x 10 35 lbs x 10 Inc. DB Flyes - 3 sets 45 lbs x 15 45 lbs x 12 45 lbs x 12
Dynamic Stretching Pre-Workout - 5 Minutes As well as 5 Minute Cardio Warm-up Pre-Workout
Cardio 30 Minutes 65% HR
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Post by fit on May 15, 2008 13:14:57 GMT -5
t-bar drops. Nice!
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Post by mrky03 on May 15, 2008 18:00:10 GMT -5
Good workouts! Those glute ham raises are insane aren't they? I just started doing them recently. Do you have access to a glute ham machine or do you have to improvise like me?
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Post by fit on May 15, 2008 19:02:04 GMT -5
How are you improving them, Joel?
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Post by chokeonstrength on May 15, 2008 19:16:53 GMT -5
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Post by chokeonstrength on May 15, 2008 19:18:09 GMT -5
Good workouts! Those glute ham raises are insane aren't they? I just started doing them recently. Do you have access to a glute ham machine or do you have to improvise like me? They are SO hard. I love it. And yeah man, I totally have to improvise. I took the Smith Machine, lowered the bar to the lowest area where I can still fit my feet under it. Then load it with about 200 lbs of 25's so I don't kick it up behind me. Put a mat infront where my knee's go. And I just go at it. It's hell.
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Post by chokeonstrength on May 16, 2008 17:41:30 GMT -5
16/05/08
Lower Body
Friday
Squats - 3 sets 245 x 10 245 x 10 245 x 8 Lunges - 2 sets 145 x 8 145 x 8 Leg Extensions - 3 sets 170 x 10 - 150 x 5 150 x 15 150 x 15 Good Mornings - 3 sets 145 x 10 Seated Leg Curls - 3 sets 90 x 15 Standing Calf Raise - 4 sets 375 x 10 360 x 10 345 x 10 345 x 10 Seated Calf Raise - 3 sets 170 x 10 150 x 10 90 x 15 (slow lower, hold at bottom position for 3 seconds, then explode up and squeese for seconds)
Dynamic Stretching Pre-Workout - 5 Minutes As well as 5 Minute Cardio Warm-up Pre-Workout
Cardio 30 Minutes 65% HR
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Post by mrky03 on May 16, 2008 17:54:31 GMT -5
How are you improving them, Joel? I'm able to do them on our hyper extension, the kind thats at an angle. I just do a hyper and when I'm at the top of the movement I use my hamstrings to raise my body completely vertical. This is pretty close to the same movement I could do on a glute ham machine.
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Post by chokeonstrength on May 18, 2008 7:40:21 GMT -5
17/05/08 - Training
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Training Session
Shoulders (Highlights) 1 - DB Seated Press - 3 sets (70's for 9) 2 - DB Side Laterals - 2 sets (35's for 12) 3 - DB Rear Laterals - 2 sets (20's for 12) 4 - DB Shrugs - 2 sets (110's for 8)
Arms 1- Alt DB Curls - 4 sets (50's for 10) 2 - Cable Curls - 2 sets (100 for 15) 3 - EZ Skull Crushers (Decline Bench) - 4 sets (110 for 10) 4 - Reverse Grip Tri Pulldowns - 2 sets (100 for 15)
This training session was intense to say the least. Hit great strides, great numbers and great pumps.
Cardio
HIIT 5 Minute Warm Up 18 Minutes Intervals 20 Minutes Cooldown __________________
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Post by chokeonstrength on May 18, 2008 11:18:18 GMT -5
18/05/08
HIIT/Abs
Sunday
HIIT 5 Minutes Warm Up 18 Minutes Intervals 20 Minutes Cooldown
Abs Super Set 3 sets Hanging Leg Raises 2 sets Cable Crunches
1 Set Ball Rollouts
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Post by chokeonstrength on May 19, 2008 11:39:00 GMT -5
19/05/09
Upper Body
Monday
Back (Highlights) BB Rows - 3 sets (285 for 6) Rack Chins - 3 sets (45 lb Plate + BW for 10) Hammer Strength Row - 3 sets (180 for 10) Weighted Hang - 60 seconds (95 lbs)
Shoulders Seated DB Shoulder Press - 3 sets (75's for 10) DB Lateral Raises - 2 sets (35's for 12)
Chest DB Flat Press - 3 sets (105's for 8) Inc Cable Flyes - 2 sets (45 lbs each for 12)
Arms Cambered Bar Curl - 2 sets (100 lbs for 5) Concentration Curls - 2 sets (30 for 8) Skull Crushers (Decline Bench) - 2 sets (110 for 8) Reverse Grip Pressdowns - 2 sets (60 for 10)
Dynamic Stretching Pre-Workout - 5 Minutes As well as 5 Minute Cardio Warm-up Pre-Workout
Cardio 30 Minutes 65% HR
Very intense workout, full of intensity and volume.
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Post by chokeonstrength on May 20, 2008 12:06:47 GMT -5
20/05/08
Legs
Tuesday
Squats - 3 sets (Highlights) 300 for 5 Smith Machine Squats - 2 sets (Highlights) 225 for 10 Leg Ext Super Setted with Walking Lunges - 2 sets (Highlights) 210 for 12 and 45's for 10 long ass lunges Glute-Ham Raises - 3 sets (Highlights) BW for 3, super hard Seated Leg Curl - 2 sets (Highlights) 90 lbs for 15 Standing CR - 3 sets 375 for 10 Seated CR - 2 sets 170 for 9 Last set drop set
Dynamic Stretching Pre-Workout - 5 Minutes As well as 5 Minute Cardio Warm-up Pre-Workout
Cardio 30 Minutes 65% HR
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Post by Intensity on May 21, 2008 6:52:20 GMT -5
Thumbs up!!! You seriously do your homeworks, keep going!
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Post by chokeonstrength on May 21, 2008 12:29:47 GMT -5
Thumbs up!!! You seriously do your homeworks, keep going! Thanks bro. Coming from you, that means a lot. 21/05/08 HIIT/Abs WednesdayHIIT5 Minutes Warm Up 18 Minutes of Intervals 20 Minutes Cooldown Abs45 lb Plate Serratus Crunches V-Ups 2 sets if 30 seconds
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Post by mrky03 on May 21, 2008 18:11:47 GMT -5
#arockon6ha#
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Post by chokeonstrength on May 22, 2008 13:44:10 GMT -5
Hell yeah bro, rock n roll' 22/05/08 Chest & Back ThursdayBack (Highlights) Weighted Pull-Ups - 3 sets (25 lbs for 12) Machine Pulldowns - 3 sets (180 for 10) T-Bar Row - 3 sets *Last Set was a Drop Set* (230 for 12) Braced Inc. DB Rows - 3 sets (50's for 12) DB Pullovers - 2 sets (80 for 15) Weighted Hangs - 60 Seconds - 95 lbs Chest (Highlights) BB Flat Press - 3 sets (225 for 10) Wow, I love how I went from 315 to 225, I guess thats what happens when you don't do flat presses for like, 6 months straight. I'll get back up there, no problema. Weighted Dips - 3 sets (45 for 12) Inc. DB Flyes - 3 sets (45's for 15) Dynamic StretchingPre-Workout - 5 Minutes As well as 5 Minute Cardio Warm-up Pre-Workout Cardio30 Minutes 65% HR
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Post by chokeonstrength on May 24, 2008 10:37:51 GMT -5
23/05/08
Lower Body
Friday
Squats - 3 sets (Higlights) 245 x 10 Lunges - 2 sets (Higlights) 145 x 10 Leg Extensions - 3 sets (Higlights) 155 x 15 Good Mornings - 3 sets (Higlights) 145 x 10 Seated Leg Curls - 3 sets (Higlights) 100 x 15 Standing Calf Raise - 4 sets (Higlights) 360 x 12 Seated Calf Raise - 3 sets (Higlights) 90 x 15 (Beyond High Focus, I call this focus Medical Focus) So in tune with the muscular contraction and flexion that it becomes a visual display of fire and pain.
Dynamic Stretching Pre-Workout - 5 Minutes As well as 5 Minute Cardio Warm-up Pre-Workout
Cardio 30 Minutes 65% HR
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Post by fit on May 24, 2008 10:53:55 GMT -5
Betcha that wiped the hammies! Good one.
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