My New Journal

[BlondBomber]

I'm 6'2'', ~205 and starting second phase of total body transformation.

Thighs
1. Front squats
45x10
95x10
135x8
185x8
I hate these fuckers! I never thought that an exercise would make me like back squats!
2. Back Squats
225x8
275x8
275x8
I have decided to do my squats raw. I feel my quads a lot more.
3. close-stance leg press
500x8
680x6
4. hack squats
180x8
230x8
5. one-leg ext.
80x8
I hate these, really uncomfortable.
6. leg ext.
140x8
7. leg curls
140x8
160x8
180x8
8. seated leg curls
12px8
14px8

I tried some new shit today, and didn't like it. My goal next week is to squat 315x8.

 

[JKurz1]

Some serious leg volume eh bro? I've been thinking about taking some time off of squats as I can hardly sleep at night because of the aching in my knees.........any thoughts? Not something I want to do, trust me...........

 

[BlondBomber]

Well, only like 10 sets for quads and 4 for hams, is that a lot?
I actually don't find squats to be that productive, but I do them because I am brainwashed.
Have you ever tried knee wraps?

 

[BlondBomber]

AM: treadmill.30min.4mph.3%

PM: Delts/Triceps
1. DB military press
20x12
30x12
50x12
60x12
65x8
2. Glass side raises
15x12
20x8
3. behind-back one-arm cable raises
2px12
3px8
4. alternate DB front raises
20x12
25x8
5. bent-over one-arm cable raises
3px12
40x8
6. rope pushdowns
2px12
4px12
6px12
8px12
7. seated overhead DB ext.
40x12
60x12
8. overhead v-bar ext.
4px12
6px12

I felt pretty tired today, but worked out because it always makes me feel better. Moderate weight with excellent form and higher reps to mix things up a bit.

 

[BlondBomber]

AM: treadmill.30min.4mph.5%

PM:Back/Calves
1. shoulder-width grip pulldowns
6px10
8px10
10px10
12px10
14px8
2. reverse-grip BB rows
135x6
205x6
225x6
3. Ronnie T-bar rows
135x8
160x8
180x8
4. DB rows
80x8
90x8
100x8
5. close-grip pulldowns
8px10
10px10
12px10
6. hyperextensions
bw+25x15
bw+25x15
bw+25x15
7. seated calf raises
45x15
90x15
135x15
160x15
8. angled calf raises
200x15
220x15
240x15
9. leg press calf raises
200x15
290x15
380x15

I finished my workout in a little under an hour. I decided to up the volume and short the rest periods to 90 seconds for back and 60 seconds for calves. If nausea and a faultered walk are signs of a good workout, then I succeeded!

 

[Phaded]

thats a tight ass backworkout.. how come no deads

 

[BlondBomber]

thats a tight ass backworkout.. how come no deads

I wanted to take a week off to see how a pulldown/row only workout would go. Well, my back is not sore at all. I now see that I need to deadlift every week, especially since I am cutting to lose weight I need to maintain my mass.

 

[BlondBomber]

Chest/Biceps
1. low-incline DB press
30x10
50x10
70x6
80x6
90x6
2. flat DB press
80x6
90x6
3. DB flyes
35x8
45x8
4. vertical Cybex press
14px8
16px8
5. EZ-bar curls
25x10
45x8
75x8
95x8
6. alternate DB curls
30x8
35x8
7. machine preacher curls
30x8
40x8
8. rope hammer curls
6px8
7px8

I cut my rest times to 90 seconds for chest and 60 for biceps. I didn't really notice that much difference.

 

[BlondBomber]

Aight, I decided to change some shit up for a while. Here is my Mike Francois inspired leg workout today:

1. bench box squats (~parellel)
45x10
135x10
225x3
275x3
315x3 (belt)
365x3 (belt)
405x3 (belt)
Damn! I haven't gone heavy in a while and 405 went down for 3!
2. leg press
490x10
580x10
3. pullthroughs
12px10
15px10
15px10
4. seated leg curls
14px10
16px10

I rested for 2 minutes on squats and leg press, except 3 for the set with 405. 90 seconds for hams.
I felt really good today because I 1). ate a lot more than usual 2.) took a nap during the day 3.) didn't do any cardio 4.) didn't dip at all.
I think a 600 lbs. squat/deadlift is in my future.

1:
10 whites
1 c steel-cut oats
4 pieces turkey bacon
multi
2 fish oil capsules

2:
chicken breast
1 c Basmati rice

3:
chicken breast
1 c Basmati rice
1/4 c almonds

20 oz coffee

Trained.

4:
1 c canned peaches
1 scp pp

5:
5 oz salmon
3 smaller potatoes sautteed in olive oil

6:
1/4 c almonds

7:
can tuna
heart of Romaine salad
2 Tbsp Caesar dressing
2 Tbsp ANPB

Lotsa of water and about 5 Atkins fiber drops.

 

[BlondBomber]

Delts/Triceps
1. military rack presses
45x10
45x10
95x5
135x5
155x5
185x3
185x2
2. high rows
6px10
8px10
3. low rack lockouts
45x10
135x10
185x5
225x5
275x5
4. incline DB ext.
30x10
35x10

2 min. rest for presses, 90 sec everything else. Going to the gym while not doing carido/dieting is such a weird feeling. Its like I should be tired than I am, I am not used to feeling good after going to the gym!

1:
10 whites
1 c oatmeal
multi
2 fish oil
coffee

2:
chicken breast
1 c brown rice

3:
chicken breast
1 c brown rice
iced tea

4:
2 beef enchiladas w/grated cheese

Trained.

5:
8 oz orange juice
1.5 scp pp

6:
8 oz ground sirloin
3 potatoes sautteed in olive oil