Frosty's Training Log

KM · 03-10-2008, 06:02 PM

I remember you stating that your biggest fear is CNS drain. Well, if you add to much volume into your workout, that will happen. That's why I kept mine the way it is, us all bodybuilders fear the word 'overtraining'. That sucks about the ticket, good thing you went to the gym after- scratch that shit off your mind for an hour or so.

Anyway, your workout looks good. If you noticed your biceps are nicely flooded throughout the whole workout. That's another reason why there's so little work done on Biceps, they're easy and a small muscle. On the note of CNS drain, forced reps and negatives WILL cause it to happen. So push weight that you know you won't need a spotter to help you up on.

About the sets/reps. By all means, if you can take all of what you did (generally 4 sets/exercise), then go ahead. The amount of volume you add is also up to you. Just make sure you can recover from all that. To prevent any overtraining as possible, I think I would keep the sets at 4 tops. The difference between this program and HST- is the volume. You need volume to grow: also another benefit.

Your gym time is awesome! Nice job! You seem to understand this man, so I hope you get as good as results as possible. Good luck and keep it bro.

<3Frosty · 03-10-2008, 06:24 PM

Quote:

Originally Posted by KM

I remember you stating that your biggest fear is CNS drain. Well, if you add to much volume into your workout, that will happen. That's why I kept mine the way it is, us all bodybuilders fear the word 'overtraining'. That sucks about the ticket, good thing you went to the gym after- scratch that shit off your mind for an hour or so.

Anyway, your workout looks good. If you noticed your biceps are nicely flooded throughout the whole workout. That's another reason why there's so little work done on Biceps, they're easy and a small muscle. On the note of CNS drain, forced reps and negatives WILL cause it to happen. So push weight that you know you won't need a spotter to help you up on.

About the sets/reps. By all means, if you can take all of what you did (generally 4 sets/exercise), then go ahead. The amount of volume you add is also up to you. Just make sure you can recover from all that. To prevent any overtraining as possible, I think I would keep the sets at 4 tops. The difference between this program and HST- is the volume. You need volume to grow: also another benefit.

Your gym time is awesome! Nice job! You seem to understand this man, so I hope you get as good as results as possible. Good luck and keep it bro.

I feel i have a handle on it, but im not quite confident enough to mix it up too far from what you have outlined at this present time. Im probably going to see if ZiR can help me fit the workout routine into a 3 day split, as a 4 day split is going to be kinda difficult to keep up with. I may even set up a 4 and 3 day split so it can fit my schedule every week. I KNOW i can get 3 workout sessions a week. 4 is possible if i train on the weekend, but my weekends are usually pretty hectic so its not best to PLAN workouts on sat and sunday.

Im thinking once i get the handle on the exercises and the weights i can handle, i can knock off a set in the 4 set exercises (not the warm up or middle) as i have always gone by the belief that the heaviest set is the most beneficial. If i can nix a set and get there faster in a safe manner, i might as well. No sense in doing a set that is just going to drain your energy and time.

I had no spotter whatsoever, and the free weight area was pretty barren so even if i needed a spot, it would have been hard to get one. I try not to use a spotter for the most part, but when doing new exercises and a dynamic workout like this, its hard to not go past the breaking point.

I definitely fear CNS drain, but my sleep time has been alot better the past few weeks, so im not quite as fearful as i know rest (or, the lack thereof) is one of the leading causes of over training.

I could tell my biceps and triceps were getting a good amount of work throughout the session.

Also, any tips on what i can sub the cable work (the power lifters like to steal the school gyms V-bar) and shrugs with? Im thinking close-grip pull downs with a normal bar (either suppinated or pronated grip), T-Bar Rows, and EZ Curl Upright Rows?

KM · 03-10-2008, 06:32 PM

Quote:

Originally Posted by <3Frosty

I feel i have a handle on it, but im not quite confident enough to mix it up too far from what you have outlined at this present time. Im probably going to see if ZiR can help me fit the workout routine into a 3 day split, as a 4 day split is going to be kinda difficult to keep up with. I may even set up a 4 and 3 day split so it can fit my schedule every week. I KNOW i can get 3 workout sessions a week. 4 is possible if i train on the weekend, but my weekends are usually pretty hectic so its not best to PLAN workouts on sat and sunday.

Im thinking once i get the handle on the exercises and the weights i can handle, i can knock off a set in the 4 set exercises (not the warm up or middle) as i have always gone by the belief that the heaviest set is the most beneficial. If i can nix a set and get there faster in a safe manner, i might as well. No sense in doing a set that is just going to drain your energy and time.

I had no spotter whatsoever, and the free weight area was pretty barren so even if i needed a spot, it would have been hard to get one. I try not to use a spotter for the most part, but when doing new exercises and a dynamic workout like this, its hard to not go past the breaking point.

I definitely fear CNS drain, but my sleep time has been alot better the past few weeks, so im not quite as fearful as i know rest (or, the lack thereof) is one of the leading causes of over training.

I could tell my biceps and triceps were getting a good amount of work throughout the session.

Also, any tips on what i can sub the cable work (the power lifters like to steal the school gyms V-bar) and shrugs with? Im thinking close-grip pull downs with a normal bar (either suppinated or pronated grip), T-Bar Rows, and EZ Curl Upright Rows?

Yup, sleep and how much you eat will help define whether you're overtraining or not. I agree, I used a spotter on DB Bench because it could potentially be dangerous if you fail. I think for shrugs you could maybe do High Pulls, or maybe some Barbell Shrugs? E-Z Curl Upright rows look fine also. Just watch the Rotator Cuff- That's why I don't do them.

<3Frosty · 03-10-2008, 06:39 PM

Quote:

Originally Posted by KM

Yup, sleep and how much you eat will help define whether you're overtraining or not. I agree, I used a spotter on DB Bench because it could potentially be dangerous if you fail. I think for shrugs you could maybe do High Pulls, or maybe some Barbell Shrugs? E-Z Curl Upright rows look fine also. Just watch the Rotator Cuff- That's why I don't do them.

Once i get the handle on things, im going to start doing the rotator cuff pre-hab training again (might even do them tomorrow as its lower-body day) so i dont have to worry about injuring it from doing upright rows. I would do High Pulls if i had a gym that had rubber weights. Im sure the bottom of the lift is pretty strenuous on the body if you arent dropping the weights.

I may look at switching upright rows with BB shrugs after a few weeks.

Any opinions about the time under tension for DB alternating curls? You had scheduled preacher curls, so im assuming standing BB curls wouldnt be a bad substitute.

<3Frosty · 03-11-2008, 10:12 AM

Well, the hammys are no longer tender it seems. Whatever i did, it worked. So, i will go pretty light on the hamstring exercises today but everything else will be with relative intensity so long as i feel my hammys dont hold me back or pain me.

Cant wait to get in the gym. Will go around 12 or 1, so 3 hours from now.

**YM123** · 03-11-2008, 10:30 AM

hope you have a good session at the gym mate,, let us know how you get on later

**mr_bhana** · 03-11-2008, 02:45 PM

hey frosty, what do you do? study, work? lol il love to go gym in the afternoon, its so much quieter!

<3Frosty · 03-11-2008, 03:45 PM

Quote:

Originally Posted by mr_bhana

hey frosty, what do you do? study, work? lol il love to go gym in the afternoon, its so much quieter!

Im on spring break right now, but i dont work during school usually. I save that for summer and winter. Ill probably have a job next semester though.

KM · 03-11-2008, 03:48 PM

Quote:

Originally Posted by <3Frosty

Well, the hammys are no longer tender it seems. Whatever i did, it worked. So, i will go pretty light on the hamstring exercises today but everything else will be with relative intensity so long as i feel my hammys dont hold me back or pain me.

Cant wait to get in the gym. Will go around 12 or 1, so 3 hours from now.

Good to hear and good choice. I injured my hamstring in soccer a year ago and I can assure you, you do not want to hurt that. Such a large muscle. Hope it goes well! Looking forward to how it went!

<3Frosty · 03-11-2008, 03:53 PM

Workout:

(New program! YAY!)

Day 2: Core myofibril, limbs sarcoplasmic

Pre-workout weight: Dont know. At the Gold's. Didnt want to mess with old-fashioned scale.

Light jog for 5 minutes, NO stretch today.

Exercises:
BB Deadlift:: (5 sets x 5-7 reps) (2-3 min)

145 lbs x 7 reps (2 minutes rest)
175 x 7 reps (2 min)
195 x 6 reps (2.5 min rest)
245lbs x 6 reps (3 min rest)
275 lbs x 5 reps (Grip failed twice after 3rd rep; but completed reps)

Front Squat: (4 sets x 7-9 reps) (2-3 min) (WOW, Awkward!)

95 lbs x 9 reps (2 min rest) (really awkward. Felt like i was choking myself)
115 x 9 reps (2 min rest) (Switched grip, worked a little better)
135 lbs x 8 reps (on 7th rep, weight started to roll, lol) (2 min rest)
155 x 7 reps (felt it in my lower back while walking up stairs)

Leg Extensions: (3 sets x 9-12 reps) (30-90 secs rest)

70 lbs x 12 reps (60 secs rest)
90 lbs x 10 reps (90 sec rest)
110 lbs x 10 reps

Prone Leg Curls: (3 sets, 7-9 reps) (1.5-2 min rest)

50 lbs x 9 reps (2 min rest)
70 lbs x 9 reps (1.5 rest)
90 lbs x 7 reps (decided to stop at 7 reps for the sake of my hammys)

Calf Press: (4 sets, 8-10 reps, 30-90 seconds rest)

120 lbs x 10 reps (30 sec rest)
200 lbs x 10 reps (30 secs rest)
240 lbs x 10 reps (really weird machine i used. Pivoted at ankles)

Machine Ab Crunch: (3 sets, 10-15 reps, 30-90 seconds rest)

70 lbs x 15 reps (30 secs rest) (Too easy i felt)
110 lbs x 10 reps (30 sec rest; maybe i was over zealous, felt like i cheated on alot of these)
90 lbs x 15 (buckled myself in for these, lol)

Internal rotations, external rotations, and side raises

Total time working out (starting from BB Deads): 1 hour.

Reflections: Well, didnt get pulled over this time.

I felt pretty good throughout the workout. I am getting used to spending my time effectively, but all this water im drinking during the workout is making me antsy between sets. I had to take a bathroom break before the workout and in the middle of it.

I didnt push my luck with my hamstrings today, although i expect they will be pretty sore tomorrow just the same. I really dont like the excessive use of machines, but dont mind the leg curls and leg extensions so much as doing calf exercises on a machine. Those are just weird. First time i have done direct ab work in quite a while as well. I'm really liking the workouts and feel like im getting alot out of them. Also, i didnt stretch before the workout today, and i still felt fine throughout. Ill try this from now on. Finally, man those front squats are weird as hell. I thought i was going to choke myself several times. Will work on form more.