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Starting a log, training like a madman to work out my anger!
- Thread starter NoFatChicks91
- Start date
NoFatChicks91
New member
Thanks man, glad to have you following. Everyone else that's following this log has helped me so much with their advice. They always have useful tips 
Yesterday - Arms
One of the most intense arm workouts I've done, I mean it was everywhere, forearms were on fire, bi's and tri's. you name it!
Started with 5 sets of bench 135 at least 8 reps
Bench Press: x many/ x many /x many/ xmany/ xmany
GIANT SETS : You will perform all four exercises sequentially with ABSOLUTELY NO REST in between them. The completion of all 4 exercises = 1 set. 3 sets total. There's obviously no way in hell you're going to get the reps in unbroken. You're grinding away be 3, 2, even 1 rep as it goes on.
All exercises will be 12-15 reps no exceptions. The rule I gave myself is that I couldn't rest before a new exercise, but if I hit muscle failure I could rest for a few seconds as long as I DO NOT drop the weight. That way you're forearms are demolished while you're resting.
Giant Set- Triceps 3 sets
Skullcrushers 12-15 reps 50 lbs
Close Grip Bench Press: 12-15 reps 95 lbs
Overhead DB Tricep Extention: 12-15 reps 40 lbs
Bench Dips 12-15 reps
Giant Set - Biceps 3 sets
Spider curls 12-15 reps 45 lbs
Incline Curls 12 -15 reps 20 lbs first 2 sets 17.5 on the last set
Standing EZ Bar curls 12 -15 reps 45 lbs
Hammer Curls 12-15 reps 20 lbs/20 lbs/ 17.5 lbs
Superset 3 sets
Tricep Pushdown 8-12 reps
Tricep Rope Pushdown 8-12 reps
Superset 3 sets
Alternating Kettlebell Curls 24-30 reps total for both arms (25 lbs/25/20)
Cross body hammer curls 24-30 reps (20 lbs / 25 / 22.5)
Did a little shoulder work because that area needs improvement.
I'll tell you what, I've never felt the burn so well doing shrugs as I did yesterday because I supersetted them with shoulder presses. Higher reps lower weight.
Superset 3 sets
Seated DB press
DB Shrugs 50 lbs 12-15 reps, holding the shrug for over a good second.
Abs
40 mins cardio ( Because I knew last night and tonight I'll be out having beers with my buddy before he leaves home to go back to his military base.)
Yesterday - Arms
One of the most intense arm workouts I've done, I mean it was everywhere, forearms were on fire, bi's and tri's. you name it!
Started with 5 sets of bench 135 at least 8 reps
Bench Press: x many/ x many /x many/ xmany/ xmany
GIANT SETS : You will perform all four exercises sequentially with ABSOLUTELY NO REST in between them. The completion of all 4 exercises = 1 set. 3 sets total. There's obviously no way in hell you're going to get the reps in unbroken. You're grinding away be 3, 2, even 1 rep as it goes on.
All exercises will be 12-15 reps no exceptions. The rule I gave myself is that I couldn't rest before a new exercise, but if I hit muscle failure I could rest for a few seconds as long as I DO NOT drop the weight. That way you're forearms are demolished while you're resting.
Giant Set- Triceps 3 sets
Skullcrushers 12-15 reps 50 lbs
Close Grip Bench Press: 12-15 reps 95 lbs
Overhead DB Tricep Extention: 12-15 reps 40 lbs
Bench Dips 12-15 reps
Giant Set - Biceps 3 sets
Spider curls 12-15 reps 45 lbs
Incline Curls 12 -15 reps 20 lbs first 2 sets 17.5 on the last set
Standing EZ Bar curls 12 -15 reps 45 lbs
Hammer Curls 12-15 reps 20 lbs/20 lbs/ 17.5 lbs
Superset 3 sets
Tricep Pushdown 8-12 reps
Tricep Rope Pushdown 8-12 reps
Superset 3 sets
Alternating Kettlebell Curls 24-30 reps total for both arms (25 lbs/25/20)
Cross body hammer curls 24-30 reps (20 lbs / 25 / 22.5)
Did a little shoulder work because that area needs improvement.
I'll tell you what, I've never felt the burn so well doing shrugs as I did yesterday because I supersetted them with shoulder presses. Higher reps lower weight.
Superset 3 sets
Seated DB press
DB Shrugs 50 lbs 12-15 reps, holding the shrug for over a good second.
Abs
40 mins cardio ( Because I knew last night and tonight I'll be out having beers with my buddy before he leaves home to go back to his military base.)
Buildingup24
New member
Here's a good one I use its got a mix of strength and hypertrophy
Example for my tricep giant set:
A1-DB Close Grip Bench: (elbow in)
---4-6 reps
A2- Dips/weighted dips:
----6-10 reps
A3- underhand push down:
--- 10-15 reps
A4- overhand push down(same weight as A3- basically extending the set)
A5- band overhead extensions or rope
--As many as you can.
Same with biceps- start with something compound like a chin up.
Then barbell curl then reverse curl
Example for my tricep giant set:
A1-DB Close Grip Bench: (elbow in)
---4-6 reps
A2- Dips/weighted dips:
----6-10 reps
A3- underhand push down:
--- 10-15 reps
A4- overhand push down(same weight as A3- basically extending the set)
A5- band overhead extensions or rope
--As many as you can.
Same with biceps- start with something compound like a chin up.
Then barbell curl then reverse curl
NoFatChicks91
New member
More ammunition for future workouts bro I'll definately give it a try thanks as always!
How much size have you put on so far NFC's? You must be eating bath tubs full of food! Keep up the good work.
NoFatChicks91
New member
Thanks Buddha. Well after I started this log I remember weighing myself one day and I was at about 182 lbs. Now I'm hovering at 190 there has been very minimal fat gain though believe it or not, and my body recomps very fast, all it really takes is a few weeks of more cardio and I can tell I look leaner, don't have to change the diet or anything. I'm eating more for breakfast than the people I live with eat throughout the day haha!
My motto right now is "You aren't supposed to count calories, you eat them."
Yesterday was chest. The app in my iTouch froze up that I use to log my lifts -.-
I started with DB bench press.
DB Bench press: 3 reps / 5 reps / 8 reps/ 12 / 20 / 12 / 8 / 5 / 2
Flat bench
Incline
Decline
High cable pushdowns
Low cable raises
Then hit some chest presses/ incline presses on machines
Did some flys and pushups, of course
Then abs
Cardio consisted of 20 mins stairstepped and 1 mile run in 5:55
Rep ranges on bench were 8-12, I've been doing 5 reps for quite a while so I felt it would be appropriate. I'll probably go back to 5 next week. Felt pretty strong yesterday and I wanted to go for a 1 rep max again. I've been stuck at 195 bench press and I know 200 is coming soon
there has been very minimal fat gain though believe it or not, and my body recomps very fast, all it really takes is a few weeks of more cardio and I can tell I look leaner, don't have to change the diet or anything. I'm eating more for breakfast than the people I live with eat throughout the day haha!My motto right now is "You aren't supposed to count calories, you eat them."
Yesterday was chest. The app in my iTouch froze up that I use to log my lifts -.-
I started with DB bench press.
DB Bench press: 3 reps / 5 reps / 8 reps/ 12 / 20 / 12 / 8 / 5 / 2
Flat bench
Incline
Decline
High cable pushdowns
Low cable raises
Then hit some chest presses/ incline presses on machines
Did some flys and pushups, of course
Then abs
Cardio consisted of 20 mins stairstepped and 1 mile run in 5:55
Rep ranges on bench were 8-12, I've been doing 5 reps for quite a while so I felt it would be appropriate. I'll probably go back to 5 next week. Felt pretty strong yesterday and I wanted to go for a 1 rep max again. I've been stuck at 195 bench press and I know 200 is coming soon
NoFatChicks91
New member
Shoulders!
My god those squat clean and presses were brutal, those are one of the most exhausting exercises one can do.
Power cleans had excellent form at 145 lbs as well. I've been at 145 for quite a while but form could be kinda iffy at times, so I've been working on gains in form as opposed to weight, and I saw lots of improvement.
Power Clean: 135 x 5 / 140 x 5 / 145 x 5 / 145 x 5 / 145 x 5 / 145 x 5 / 145 x5 / 140 x 5
Shoulder DB Press: 50 x 5 / 50 x 5 / 45 x 5 / 45 x 5 / 45 x 5
Squat Clean Press: 95 x 8 / 95 x 8 / 95 x 8 / 95 x 8 / 95 x 8
Cable Lateral Raise: 10 x 10 / 10 x 8 / 7 x 10 / 7 x 10
Cable Front Raise: 13 x 8 / 10 x 10 / 10 x 10 / 7 x 12
Rear Delt Fly MAchine: 115 x 12 / 115 x 10 / 105 x 12
Cable crossover Low: 7 x 12 / 7 x 12 / 7 x 10
Cable Crossover high: 7 x 12 / 7 x 12 / 7 x 12
Lateral Raise Machine: 80 x 8 / 70 x 10 / 65 x 8
Face Pull: 35 x 12 / 35 x 12 / 35 x 12 / 30 x 12
Barbell Upright Row: 65 x 8 / 55 x 10 / 55 x 10 / 50 x 12 / 50 x 12
Dumbell Shrug: 50 x 20 / 50 x 15 / 50 x 15 / 55 x 12 / 55 x 12
My god those squat clean and presses were brutal, those are one of the most exhausting exercises one can do.
Power cleans had excellent form at 145 lbs as well. I've been at 145 for quite a while but form could be kinda iffy at times, so I've been working on gains in form as opposed to weight, and I saw lots of improvement.
Power Clean: 135 x 5 / 140 x 5 / 145 x 5 / 145 x 5 / 145 x 5 / 145 x 5 / 145 x5 / 140 x 5
Shoulder DB Press: 50 x 5 / 50 x 5 / 45 x 5 / 45 x 5 / 45 x 5
Squat Clean Press: 95 x 8 / 95 x 8 / 95 x 8 / 95 x 8 / 95 x 8
Cable Lateral Raise: 10 x 10 / 10 x 8 / 7 x 10 / 7 x 10
Cable Front Raise: 13 x 8 / 10 x 10 / 10 x 10 / 7 x 12
Rear Delt Fly MAchine: 115 x 12 / 115 x 10 / 105 x 12
Cable crossover Low: 7 x 12 / 7 x 12 / 7 x 10
Cable Crossover high: 7 x 12 / 7 x 12 / 7 x 12
Lateral Raise Machine: 80 x 8 / 70 x 10 / 65 x 8
Face Pull: 35 x 12 / 35 x 12 / 35 x 12 / 30 x 12
Barbell Upright Row: 65 x 8 / 55 x 10 / 55 x 10 / 50 x 12 / 50 x 12
Dumbell Shrug: 50 x 20 / 50 x 15 / 50 x 15 / 55 x 12 / 55 x 12
NoFatChicks91
New member
Back and a little biceps/ tri's yesterday
Barbell Row: 110 x 5 / 105 x 7 / 105 x 5 / 105 x 5 / 105 x 5 / 100 x 5/ 100 x 5 / 100 x 5 / 100 x 5 / 100 x 5
25 Pullups
T Bar Row: 45 x 12 / 55 x 8 / 55 x 8 / 55 x 10 / 55 x 10
25 Pullups
Seated Cable Row: 70 x 10 / 70 x 10 / 70 x 8 / 70 x 8
25 Pullups
Lat Pulldown: 110 x 8 / 90 x 12 / 90 x 12 / 90 x 10
25 Pullups
Reverse Grip Pulldown: 100 x 10 / 90 x 10 / 85 x 10 / 85 x 10
Superset (2 Sets)
Alternating Kettlebell Curls 20 lbs 24 reps
Alternating Cross body hammer curls 25 lbs 24 reps
Supersets (2 sets)
Kettlebell Curls (Not Alternating) 8 reps
Hammer Curls (Not alternating) 8 reps
7 drop sets of tricep pushdowns sort of FST-7 style
Abs
Came in later that night and did a 5 mile run
Throwing in those 25 pullups in between weighted exercise just tore my lats to pieces, by the end I was having to swing so much into my kip to get a single pullup. Good workout!
Barbell Row: 110 x 5 / 105 x 7 / 105 x 5 / 105 x 5 / 105 x 5 / 100 x 5/ 100 x 5 / 100 x 5 / 100 x 5 / 100 x 5
25 Pullups
T Bar Row: 45 x 12 / 55 x 8 / 55 x 8 / 55 x 10 / 55 x 10
25 Pullups
Seated Cable Row: 70 x 10 / 70 x 10 / 70 x 8 / 70 x 8
25 Pullups
Lat Pulldown: 110 x 8 / 90 x 12 / 90 x 12 / 90 x 10
25 Pullups
Reverse Grip Pulldown: 100 x 10 / 90 x 10 / 85 x 10 / 85 x 10
Superset (2 Sets)
Alternating Kettlebell Curls 20 lbs 24 reps
Alternating Cross body hammer curls 25 lbs 24 reps
Supersets (2 sets)
Kettlebell Curls (Not Alternating) 8 reps
Hammer Curls (Not alternating) 8 reps
7 drop sets of tricep pushdowns sort of FST-7 style
Abs
Came in later that night and did a 5 mile run
Throwing in those 25 pullups in between weighted exercise just tore my lats to pieces, by the end I was having to swing so much into my kip to get a single pullup. Good workout!
Buildingup24
New member
Squat clean press should be treated as conditioning. It's too demanding to be a "muscle builder" but damn good conditioning
E
Evan Tipps
Guest
I'd do more presses than those pesky lateral raises.. I like to start every shoulder day with standing millitary. It packs on size and strength
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