Sean's Log

Weapon X · 11-25-2005, 06:21 PM

What's up guys... well, I figure I'm here everyday anyway... trying to basically work on looking "more" like a Bodybuilder. My training split when work allows is usually -

M-Chest/Calves
T-Back/Traps
W-Shoulders/Abs
T-Rest
F-Arms
S-Legs
S-Rest

When I can't keep that routine I usually have to get creative, I'll be missing this Tuesday and Wednesday... so I've had to jumble some things around a bit. I haven't trained Chest in about a month due to some type of irritation in my arm/armpit area, but plan on coming back slowly this week.

I really want to bring up some of my weak areas, which are my Hamstrings/Calves/Upper Chest/Biceps/Forearms. I guess most of them aren't really weak, but I would like to improve on them over others... here's how today went down -

Biceps/Forearms-11/25/05

One Arm High Cable Curls-*2x25,Pin @ 2
Barbell Curls-*55x15,*65x12 3x12,85lbs
Alternate DB Curls-3x12,35lbs
Standing DB Concentration Curls-3x12, 25lbs

A Barbell Wrist Curls-3x10-20, 85lbs
B Barbell Reverse Curls-3x10-20, 55lbs
C Behind the back curls-3x10-20, 95lbs
D DB Twists-3x10-20, 20lbs

20 min cardio

Great Bicep workout, I really need to do the additional warm-up sets in the begining... just to get the blood flowing in there. Missing a month on Chest training has taught me that the warm-ups can go a long way. Anyway, stuck with the same weight for all three movements for a total of nine work sets. If I wasn't able to get all 12 reps on the second or third set I set the weight down and waited a few seconds and cranked out a few more reps to make sure I got that total of 12 for each set, in a rest-pause style... or a drop set with reducing the weight and getting a few more reps to total 12 no matter what.

Kind of did a shocker for Forearms today, four movements in a row without rest in a giant set style. After the first set it felt like my fingers and wrist were going to fall off, awesome! I usually have triceps in my arm day as well, but did them a couple of days ago... so I won't be able to do this all the time, but it felt good.

Weapon X · 11-26-2005, 03:30 PM

Hams/Abs-11/26/05

Lying Leg Curls-*40x15,*50x12 3x12, pin @ 85
Stiff-Legged Deadlifts-3x12 95lbs
Standing Leg Curls-3x12 pin @ 5
Seated Leg Curls-*50x12 3x12, pin @ 85

A Hanging Leg Raises-3x10-20
B Decline Crunches-3x10-20
C Knee Ups-3x10-20

20 min cardio

Good workout. Nice to give the Hams kind of priority with their own day... I tend to neglect them at times. They were pumped big time... went really light with the Stiff's, just trying to get the form down. Haven't done them in a while, but felt really good. Next week on Saturday I may try to do Hams in the AM and come back later and do Quads in the PM. My Quads are really ahead of my Hams and Calves, so putting my all into hams in the morning may affect my Squat poundage in the PM, but I'm alright with that if I can get balanced legs.

Just rocked away with abs for a triset... really killed me, but felt great. I have to start getting a little more creative with abs, they are also an area I have been neglecting lately. Overall, great day.

Weapon X · 11-27-2005, 01:56 PM

Chest/Calves-11/27/05

Incline DB Presses-*40x15,*45x12 3x12, 60lbs
Incline Hammer Presses-*95x12 3x12,155lbs
Incline DB Flys-3x12,20lbs

A Seated Calf Raises-3x20-25,2 plates... alternating foot positions
B Bodyweight Standing Calf Raises-3x20-25... alternating foot positions
Single Leg Press Raises-3x20-25, 3 plates
Bodweight Reverse Calf Raises-*1x25
Leg Curl Tibula Raises-3x50, pin @ 2.5

Felt good to train chest again, even though it was really, really light... just trying to work on form and see how I am feeling. Everything felt good, allthough I was going to do Flat BB Presses second, but a couple of reps with the 45lb bar and it just didn't feel right... so I didn't push the issue. Something that was a huge difference for me, was keeping my palms facing forward doing Incline DB Flys... instead of the conventional palms facing each other. I felt this stretch my upper pecs way more that the other way, as well as safer. I know that Charles Glass recomends this, and I think it feels great.

Just pumped up my calves with alot of reps and a superset... I've done that two weeks in a row, and I actually think my calves are used to it already. Need to go heavier next week... maybe in the 10-20 range. Interesting feeling in my shins with training the tibula... Arnold claims in his book that direct training can result in a half inch increase in your lower legs, sounds good to me. It's such a weird painfull feeling though, but it makes sense to train the whole lower leg... they were pumped big time. Overall, great day that I can bump up in weight for next week.

Rocky · 11-28-2005, 06:26 AM

Sounds like you've got a good idea on what works for you and you listen to your body!
Interesting version on the DB flyes - might have to give it a try myself! Keep up the good work man!

Weapon X · 11-29-2005, 08:22 PM

Thanks dude, appreciate the comments.

Back/Traps-11/29/05

Barbell Rows-*95x12,*95x10,*115x10 3x10,165lbs
Weighted Chins-3x10,20lbs
Seated Rows-3x10,pin @ 140
Single-DB Rows-*40x12 3x10,60lbs

Seated DB Shrugs-*40x12 3x10,60lbs

Awesome, awesome workout!! First day back on Creatine and it gave me a really good jumpstart in the begining. Doing three sets with the saem weight is really different for me, because I am used to pryamiding and using slightly heavier weight... but this method is working good for now. Last week I stuck with 3x12 for everything, and this week 3x10... next week I'm going to do 3x8, then 3x6. When I hit a sticking point, I'll make some minor variations, get some Deads in there as well. Anyway, awesome pump in my back. My form on BB rows is getting better every day... those feel like the best movement for me.

I love seated DB Shrugs, takes all the hips and swaying out of the standing movements. These just feel like the nail in the coffin for this day... great overall day, lots of intenstiy. Didn't get all 3x10, again if I missed short a couple of reps I just did a rest pause waiting a couple of seconds and cranked out a couple more reps, seems to be working well shooting for more reps than I'm actually capable of... somehow I'm going to hit that number, weither it's a couple of cheat reps/rest pause or doing a drop set. Looking forward to shoulders tommorow.

Weapon X · 11-30-2005, 07:39 PM

Shoulders/Calves-11/30/05

Standing Military Presses-*65x12,*85x10 3x10,115lbs
DB Lateral Raises (Palms facing back)-*15x12 3x10,20lbs
Lateral Machine Raises-2x15/12/10 pin @ 80/90/100
Bent Lateral Raises(Palms facing back)--3x10 20lbs

Seated Calf Raises-*1x15,*2x15 3x15,2.25
Standing Calf Raises-3x15 pin @ 200

Good workout, standing presses kill me. Something about having to start the weight in the down position... opposed to unracking it above your head in a seated position, it just feels way harder standing... like my whole body has to work. May try seated next week, not sure. I prefer the palms facing back for raises... feels more concentrated for me. Switched it up and did a couple of sets one side at a time and then did both at the same time for the last set. The machine raises felt great, stole that whole reverse drop set deal from Ronnie's book... increasing the weight instead of lowering it as in a tripple drop set, feels great. Ronnie does it with the DB's, but I'm going to start off experimenting on that machine.

Calves were nice and pumped. Haven't done standing raises in a while, felt really easy... definetely have to bump the weight up on them and maybe start wiht them next time. Just playing it by feel with Calves and abs... doing them whenever I feel they need it. Overall, great day... looking forward to rest tommorow.

Weapon X · 12-02-2005, 07:39 PM

Biceps/Triceps/Forearms-12/2/05

Barbell Curls-*55x15,*65x12 3x12,85lbs
Low Incline DB Curls-3x12,25lbs
Standing Concentration Curls-3x12,25lbs

Cambered Pressdowns-*40x15,*60x12 3x12,pin @ 80
Low Incline Overhead DB Extension-*40x12 3x12,60lbs
Lying Single DB Extension-3x12,20lbs

A Cambered Reverse Curls-3x20,50lbs
B Behind the back Curls-3x20,95lbs

1/2 hour cardio

Great workout, although it was one of those days were everyone and their brother were doing arms. I had originally planned on supersetting Bi's and Tri's together, but the equipment was all being used. I should have been doing a arm day a long time ago, especially since I'm not really genetically gifted in that area... in the past i would always do them after a large bodypart, but I like this was the best.

Nothing to crazy, I really like the low incline DB curls... I can't move much, but I really feel that max stretch. Also, kind of weird one in there is Low Incline Overhead DB Extension... not sure what to call it, but I saw Vic Martinez do it in his video and it just feels safer on my elbows that skullcrushers and other extension type movements. I kind of slid high on the top of the incline so the top of my shoulders are hangin off... and then just lower the DB behind my head. Kind a half overhead extension and skullcrusher. Great pump in my arms throughout. Ahhh... Legs tommorow.

Weapon X · 12-03-2005, 06:17 PM

Quads/Hams-12/3/05

Squats-*135x15,*135x12,*185x10 3x10,225lbs

Lying Leg Curls-*60x12,*70x10 3x10,pin @ 90
Standing Leg Curls-3x10,pin @ 6

Leg Extensions-*90x12 3x10,pin @ 135

Seated Leg Curls-*60x12 3x10,pin @ 90

Hack Squats-*135x12 3x10,225lbs

Very strange order of movements today... just felt like trying something different, went - Quads/Hams/Quads/Hams/Quads. By the Hack Squats I was really, really spent. This method felt good because by the time i get to hams, I am already really fatigued... so this way I at least got some hams in early in the workout and nothing really suffered all that much. My quads are probobly the easiest bodypart to develop for me... so doing something like this helps my hams some.

I skipped Quads last week, so doing Squats was kind of tough... I was breathing really, really hard and by the last set my legs were like jelly. I'm going to be really sore from this workout... my hams were cramping up some, but nothing that bothered me that much. I did cardio before hand to warm up, but I should have stretched a lot more. I'll be stretching a lot more next week. Rest day tommorow... yea!!!

Weapon X · 12-05-2005, 07:30 PM

Calves/Chest-12/5/05

Standing Calf Raises-*160x20,*200x15 3x15,pin @ 280

Incline DB Presses-*45x15,*50x12 3x12,65lbs
Incline DB Flys-3x12,25lbs
Incline Hammer Presses-*115x12 3x12,165lbs

Short, short workout today... my legs are still really sore and I feel real beat up. Probably should have taken this day off, but haven't done Chest in a while... and was kinda looking forward to it. Still taking it really light till I feel better...

Just experimenting right now with Calves, tommorow I'll do some seated raises and maybe Friday do them both together. I tried something different with Incline DB Flys... I guess they might be called high Incline DB Flys, I slid up really high on the Incline so my shoulders are kind of hanging off. It was definetely a different feeling, kind of takes the shoulder right out of the movement. I saw Vic Martinez do it in his video and though I would give it a try, might stick with them that way for awhile. Overall, not to bad of a day... but really need a good nights sleep tonight.