wideside workout log from calibber

CALIBBER · 05-25-2006, 02:47 PM

hey guys
today was my back and traps day

back deads werm up 135x20
1x225 2x 245 3x265

lat pulldowns feel set 100x15
1x 180 2x200 3x230

reverse bbb rows (yates row)
1x135 2x185 3x225
(i didnt go really heavy bc i felt a pull on my bis on the negative. i didnt feel like tearing my bis)

corner t bar rows
1x 4plates 2x4.5 plates

seated cable rows
1x230 1x240 3x250

traps bb shrugs werm up 135x20
1x315 2x335 3x355

behind the back shrugs
3x225

thats all for today.

CALIBBER · 05-26-2006, 02:41 PM

hey guys
today was my shoulders and triceps day

shoulders seated shoulder press werm up 45x20
1x155 2x175 3x85

side laterals feel set 30sx15
1x 55s 2x 60s 3x70s

incline rear raise
1x40s 2x60s 3x70s

tris close grip bench press werm up 135x20
1x235 2x245 3x265 +135 drop set

lying extension feel set 70x20
1x 90 2x100 3x 120

one arm overhead extensions
1x 25s 2x40s 3x45s

pushdowns
1x150 2x155 2x160

easy workout but challaging one

obrick · 05-26-2006, 05:14 PM

Are you trying to replicate the really high intensity work outs with the low volume?

CALIBBER · 05-26-2006, 10:52 PM

No. i'm doing more of a modate volume. i just forgot go to front raise for shoulders today. i always train with high intensity no matter the volume. I have done a dorianyates/mark dugdale type HIT but i just neederd more volume. so i pushed up to 9-12 sets instead of a HIT 6-8 sets

CALIBBER · 05-29-2006, 03:03 PM

hey guys
today i did chest/bis and abs but i did some old skool powerbuilding style nowadays to gain more muscle and power.

chest flat bench press werm up 135x20
1x 235 2x 255 3x275

incline db press feel set 45sz15
1x70s 2x85s 3x90s

body weight dips
3x15

floor press (whent light to get this mew exerise*
1x 45 2x95 3x135
(kinda light)

bis bb curls werm up 45lbsx20
1x135 2x 155 3x 165

standing alt curls
1x60s 2x65s 3x70s

machine peacher curls
1x 45 2x70 3x90

hammeer curls
1x85s 2x100

abs calbe crunches
1x140 2x145 3x150

seated crunches
1x70 2x100 3x120

thats all for today.. my chest is like toast@@@@@

obrick · 05-29-2006, 11:07 PM

Yeah I think I have to look into the Yates program a little bit. I know when I train at about 2-4 reps I start to pack on the weight, but that is probably because we cut the cardio when we start going really heavy.

CALIBBER · 05-30-2006, 03:52 PM

hey guys
today was my legs day so lets get into it.

quads squats werm up 135x20
1x275 2x315 3x335

leg press feel set 5plates a side
1x 8plates a side 2x9 plates a side 3x10 plates a side

hecks
15 plates a side 3x6plates a side 3x7plates a side

leg extension
1x230 2x240 3x250

SLDL werm up 135x20
1x225 2x255 3x275

lying leg curls
1x70 2x80 3x100
I hate lying leg curls

seated leg curls
1x230 2x240 3x250

seated calff raise
1x4 plates 2x5plates 3x5plates

one leg calf raise
1x50 2x60 3x70

that it for today

obrick · 05-30-2006, 08:48 PM

Hey man I guess I am a little confused. What reps are you doing for these excercises? If you hate the lying leg curls why not do some stiff leg RDLs and you can even go one legged if you want to really be specific.

CALIBBER · 05-30-2006, 09:13 PM

hey bro
i got six to eight reps. the tryed and true rep range to gain mass. but if i can do more, i'll do as much as i can. sometimes, i'll go up to 15 reps. but mostly its never fuilre. and i might to prolong my sets with drosets or pest puase.

i already do stiff legged deadlift (SLDL).

obrick · 05-30-2006, 09:45 PM

I guess I should have read it a little better. Have you ever tried doing them one legged? It is pretty much an assist but at the same time you gain alot of stability and can really focus on the one leg. Sorry about the mix up.

CALIBBER · 06-01-2006, 08:45 PM

hey guys
todsay was my back and traps day.

i've been going nowhere with my deads so today, i went to quarter dads instead ala king kamali.

back quarter deads werm up 135lbs x 20
1x225 2x315 3x365

lat pulldowns
1x200 2x220 3x230

yates row
1x 225 2x245 3x275

one arm t-bar rows
1x empty bar 2x90 3x135
its more like a db rows. my gyms only goes up to 135. i can db row the 150's. so its a way to go heavier

seated close grip cable ros
1x230 2x240

traps bb shrugs werm up 135x20
1x 275 2x325 3x345

db shrugs
1x125s 2x130s 3x135s

thats all for today guys

go SUNS!!!!!!!!

obrick · 06-01-2006, 10:18 PM

Looks solid man. You should get on the management of your gym to buy bigger dumbells. Just tell them you aren't enjoying your experience or something lame like that.

CALIBBER · 06-01-2006, 10:46 PM

they use to have up to 170s but they took them out for some reason. i've been telling then to get a standing calf machine for months. i think that gyms jare so focused on making money that they for get, what ppl need to get to their goals. i have to train at a 24 hour fitness bc thats the nearest gym. they dont like bbers. they like more of a fitness person that uses the 15s. there was one time when some personal trainer nagged at me bc that bar was bening, when i racked it. i just said its either the rack or the floor. bc sometimes so aholes take the rack thats adjustable. and im stick with the rack. i'm not that tall so alot of the time. i just throw it up. it has some stupid stops that i have to get the bar over.

when the do their little promotion. and try to get members to get get ppl to sign up. they came up to me and ask 'do u have any freidns and family that would like to join?? i just said, f ck no in this sh ty place. you gotta kidding the sh t out of me.