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Post by Blade on Jan 10, 2011 17:06:16 GMT -5
yes and it came a day early!!!! Be posting my workout tonight. My question is. I blew my 30 day Test Charge cycle because I ended up out of the gym for 2 weeks. It says you can start again after 7 days. Is this really true or is it best to wait about 4 weeks?
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Post by Blade on Jan 10, 2011 18:37:16 GMT -5
Today starts my split routine as mentioned before. You will not see extremely heavy weight being pushed for we all know BBing is not about how heavy. All are welcome to comment and critique as I move forward.
Mon
Back/Rear Delts
Bent over BB Row Over hand
2 warm up sets 95/35
working sets
135/12
185/10
205/10
225/10
Wide Grip Lat pull to chest
170/10
190/8
210/8
230/8
Close grip Cable row seated
160/10
170/10
Straight Bar pullover
90/15
110/15
REAR DELTS
Reverse Fly
60/15
70/12
80/12
90/12
Rear Lateral Raise cable
25/10 each side
30/10 "
35/10 "
40/8 "
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Post by littlebear on Jan 11, 2011 1:27:00 GMT -5
I would sign immediately for such weights in my training!!!
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Post by Blade on Jan 11, 2011 7:56:59 GMT -5
Tuesday Chest/Medial+Anterior Delts
CHEST
Decline BB Press
2x135/20 Warm up
185/12
225/10
245/10
275/4 (went to heavy to quickly)
DB Flat Press
70/10
80/8
65/8 with pause at the bottom and push slowly
Cable Fly
45/15
55/12
65/12
DELTS
Hammer Strength Pin select Shoulder Press
100/25
140/15
160/12
190/10
Wide Grip Upright Smith Row
95/12
115/12
135/12
DB Side laterals kneeling on flat bench
25/15
30/12
35/10
Overall was a pretty good workout. I have come to the point where I slow my tempo down to feel the contraction and adjust the weight according to how the muscle feels. If by the 3rd set it's spent, I lower the weight and go real slow in tempo. I'll be weighing in on Thursdays since I found Mondays to be the worse day since the weekend is typcially not very strict. lol
Supplements being used is very minor. Today was the start of my 60 day use of NO Shotgun and NO Synthesize. I like these two products because my body responds well to them and I am able to maintain endurance. In a couple of weeks or so I will start another 30 day cycle of Test Charge from AAEFX. My first cycle was botched due to being out of the gym for 2 weeks. I'll time it better this time and not around a vacation, lol
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Post by Blade on Jan 11, 2011 7:58:37 GMT -5
I would sign immediately for such weights in my training!!! It comes over time my friend. I'm 36 and the first weight I touched was at the age of 12. Wish I knew then what I know now because my diet was the main reason I could not grow in the earlier years. I've been following Eric now for 7 yrs and I have progressed 10 fold! |
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Post by rantorcha on Jan 11, 2011 14:38:49 GMT -5
yes and it came a day early!!!! Be posting my workout tonight. My question is. I blew my 30 day Test Charge cycle because I ended up out of the gym for 2 weeks. It says you can start again after 7 days. Is this really true or is it best to wait about 4 weeks? Honestly, the box says to wait 4 weeks before starting another cycle. And if EFX's box says that, I'd trust it. More than most companies, I trust what they have on their box since the research the crap out of it before they put it on the market. That said, when I was prepping, I used it for more than the recommended 4 weeks.  |
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Post by Blade on Jan 11, 2011 15:03:04 GMT -5
yes and it came a day early!!!! Be posting my workout tonight. My question is. I blew my 30 day Test Charge cycle because I ended up out of the gym for 2 weeks. It says you can start again after 7 days. Is this really true or is it best to wait about 4 weeks? Honestly, the box says to wait 4 weeks before starting another cycle. And if EFX's box says that, I'd trust it. More than most companies, I trust what they have on their box since the research the crap out of it before they put it on the market. That said, when I was prepping, I used it for more than the recommended 4 weeks. I was reading the Aroma Block which states 7 days, lol oops. No worries though I don't like over using products so that my receptors stay open |
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Post by Blade on Jan 12, 2011 18:53:37 GMT -5
Well today was a crappy day,except for the training. 1st I forget my shower towel so I couldn't shower at the gym. Then I leave my workout towel, hat, knee wraps, and journal in a locker. Then I reply all on accident to a corporate email and I was not suppose to do that. SO here is what I remember from this mornings QUAD workout Leg Press (P=total plates) 4P x 15 x 2 sets warm up 12P/ 10 14P/ 10 16P/ 8 18P/ 8 20P/ 6 (this would be 975lbs )) Singe Leg Ext 60/12 70/12 80/12 Front Squat assisted Legs number and can't feel a thing 4P/10x2sets CALVES Toe Press toes in 4x15 Seated Calf Press 4x15 |
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Post by Blade on Jan 13, 2011 13:52:53 GMT -5
Go to the gym this morning and found that my stuff was still in the locker. Thanks GOD!!!!
Weighted in today at 245.... Expected some gain since starting the creatine type products but hoping next week to show some loss in weight. If not, will have to tweak it. Will post my arm workout tonight
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Post by rantorcha on Jan 13, 2011 14:26:04 GMT -5
Man, yesterday sounded like a bad day! Glad you found your stuff!!!
I hear ya on the diet. We seem to be in the same boat right now.
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Post by Blade on Jan 13, 2011 20:18:00 GMT -5
Yea RA, the only high note is that I take pics instead of looking in the mirror and definitely not a gain in the wrong areas, lol
Here we go ARMS DAY
BICEPS
(not sure what it is called, not the EZ bar since it has a real weird curve to it which is better for hammer curls)
Curly Bar (wide grip)
2x15 warm up
working sets
75/12
85/10
95/10
105/10
Close grip EZ Curl bar (like a standing preacher keeping elbows in tight)
85/8
95/8
105/6
Hammer Rope curls
90/15
100/15
Straight Bar Cable curl
(good finisher because you get resistance both positive and negative)
70/10
80/10
TRICEPS
Reverse Grip Bench Press (fav exeercise)
2x95/15 warm up
working
135/12
185/10
205/10
225/10
EZ Bar WG push down
150/12
170/12
190/10
Single Arm reverse grip Ext
40/8
50/8
60/8
I do 1 exercise less since my tricep is much bigger and better developed than my bicep. Problem I have now is that my arms are to the point they make my shoulders look small. I really need to develop my medial delts but when I cut weight they fall into proportion so not all that worried.
Like I said earlier, I gained about 2lbs in the last week but I expect that to be mostly water from the change in regimen and adding NOshotgun/Synthesize to the mix this week.
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Post by littlebear on Jan 14, 2011 2:41:44 GMT -5
damn your reverse grip bench press!!!
You feel this also in your upper pecs or not?
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Post by Blade on Jan 14, 2011 13:00:17 GMT -5
damn your reverse grip bench press!!! You feel this also in your upper pecs or not? Surprisingly no and I am glad. My chest was SORE after the workout 2 days prior. Sometimes it's best to perform this on a Smith Rack so that you can position it better and not hit your shoulders or chest to much. I guess I have to say I would feel it more in my shoulders than in my chest even though my elbows are in by my sides. |
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Post by littlebear on Jan 18, 2011 1:43:24 GMT -5
Indeed, i have the same feeling wiht reverse grip I feel it much more in my shoulders
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Post by Blade on Jan 18, 2011 7:49:01 GMT -5
Monday
HAMS/CALF
Stiff Leg Dead Lift
135/15
185/12
225/10
Full Dead Lift
275/8
315/6
Single Leg Curl Standing
60/10
70/10
80/10
Laying leg curl (dual)
80/12
90/10 hams are numb
70/15
Calf
Toe Press toes straight
70/25
90/25
110/20
130/18
Calf Press Seated
70/20 x 3 sets
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