needsize's training journal

[needsize]

20/09/2002 Quads/Hams/Calves

Squats (ass to the floor, no belt)
410lbs 3x5 reps
315 1x8 reps

Hack Squat (60 degree incline)
3 plates(45's) per side, 10, 8, 8 reps with a drop on last set

The I superset between the next 3 bodyparts

Seated Calves
6x12-15 reps on seated raises
3x15 reps on standing

Lying hamstring curls
4x8-10 reps

Abs 5 second static holds on deline bench
5x10 reps with a 45lb plate

 

[dissto]

good work, you;re gettting strong. just think, it was only a few months ago when i was stronger then you and outweighed you by 20lbs. and now you're kickin my ass.you;re doing something right. keep it up bigman.

props

 

[needsize]

good work, you;re gettting strong. just think, it was only a few months ago when i was stronger then you and outweighed you by 20lbs. and now you're kickin my ass.you;re doing something right. keep it up bigman.

props

Catching you was a big part of my motivation, now it's your turn now that you've got that whole bronchitis thing out of the way...

 

[needsize]

22/09/2002 Chest/Calves

This new program of mine seems to be working as I've been steadily gaining weight since I started it, and my strength continues to climb.

Flat bench
315lbs 2x5 reps, 295lbs 1x5 reps

Incline dumbell press
110's 8,7,6 reps

Incline Flyes
80's 1x8, 75's 1x8, 65's 1x8

Hammer strength horizontal chest press(whatever it's called)
2 1/2 plates per side, 10, 8 reps with a drop set at the end

I then supersetted between calves and some light tri work

Standing Raises
6x12-15 reps

Seated raises
3x15 reps

 

[louden_swain]

Nice Solid Chest Routine!! Here are my favorite routines for chest:

Incline Barbell Presses - 4 x 10,8,6,4
Parallel Dips - 3 x 10,8,6
Flat Dumbbell Flyes - 2 x 10-12

or

Incline Dumbbell Presses - 4 x 10,8,6,6
Decline Barbell Presses - 3 x 10,8,6
Dumbbell Pull-Overs

or

Incline Dumbbell Presses - 4 x 10,8,6,6
Incline Dumbbell Flyes - 3 x 8
Flat HS Presses - 2 x 10

keep up the good work!!

 

[needsize]

I like your routines, all solid compound movements

 

[needsize]

23/09/2002 Back/Shoulders

I had a stomach ache all day but was determined to train today, I did it but think I crossed a few lines in doing so

Military press
235lbs 3x5 reps
205lbs 1x8 reps

Deads
405lbs 1x5reps, 455lbs 1x5 reps, 525lbs 1x5 reps,
435lbs 1x8 reps

Side Laterals
45's 1x8 reps, 40's 11, 9, 8 reps with drop set at then end

Chins wide grip
bodyweight 2x8 reps

Wide grip pulldowns
2x8 reps

Shrugs smith machine
200lbs 10,9,9,8,8 reps

barbell rows (finally getting the feel of this one
135lbs 4x10 reps

bent over laterals
30's 11,9,8 reps

Finished up with some light, fast bicep work
....and I am spent.......

 

[CrimsonKing]

wow.. you are puishing around some big weights there bro.. How do you handle all those sets and frequency without burnout?

 

[needsize]

wow.. you are puishing around some big weights there bro.. How do you handle all those sets and frequency without burnout?

This is a tough workout, with all the weight and number of sets, but that's why I take the next 2 days off and rest up. I've found though that's it's the most efficient for me as there is less overlap than doing back and shoulders on different days.

I'm pretty happy with the military press weight, I havent seen too many guys press over 2 plates(225) in good form, the goal is to be able to do at least one set of 5 on 275lbs

 

[BodybuildingUniverse]

Military press
235lbs 3x5 reps
205lbs 1x8 reps

Standing or seated on those? the 2-plate barrier is tough to break seated unless on a smith...just curious