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185x12x4 305x1 205x10 High Volume Leg Day

Sunday is Leg Day and today was a super high volume Front Squat workout. I started off with 4 sets of 12 reps with 185 lbs and decided to squeeze in a couple of heavy sets @ 285 and 305 before dropping back down to 205 for a brutal set of 10 reps. Hypertrophy gains all the way! I finished the workout with 3 sets of 15 reps with 115 lbs Romanian Deadlifts.

Front Squats:
185 x 12 x 4
285 x 2
305 x 1
205 x 10

Romanian Deadlifts:
115 x 15 x 3

Video:


Mark Twain:
"Twenty years from now you will be more disappointed by the things that you didn't do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover."
"If you tell the truth, you don't have to remember anything."
"Never put off until tomorrow what you can do the day after tomorrow."

485 x 3 Deadlifts Heavy Triples Week

Today was Week 3 of Eric Troy's Maintenance Mode Cycle for Deadlifts. I worked up to a heavy triple @ 485 and then did some doubles and another triple with 475. I am making tiny improvements to each workout and progressing very very slowly.

I was very calm during this workout and really took each set as it's own. I see a lot of people making the mistake of confusing form with being able to lift heavy. You may have your form down 100% but that doesn't mean the weight is just going to fly up on it's own.

I've been able to apply Eric's teachings and I make it a point to visualize each heavy pull before I actually attempt it. The only difference in me when I pull 135 and 485 is that with 485 I am much more determined and aggressive with the weight because I know it is going to be heavy.

Deadlifts:
455 x 2
485 x 3
475 x 2
475 x 2
475 x 3
475 x 1

Video:


Mark Twain:
"Twenty years from now you will be more disappointed by the things that you didn't do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover."
"If you tell the truth, you don't have to remember anything."
"Never put off until tomorrow what you can do the day after tomorrow."

Building Shoulders Traps and Triceps

I am extremely late in uploading this video but here's Wednesday night's Shoulders, Traps and Triceps workout.

I managed to add reps to almost everything.

Unilateral Overhead Press:
50 x 11
50 x 12
50 x 13
50 x 10
Volume = 46 reps

Dips: BW x 11 x 4 = 44 reps

Dumbbell Shrugs: 90 x 20 x 3

Dumbbell Upright Rows: 20 x 18 x 3

Tricep Extensions: 20 x 15 x 3

Pressdowns: 80 x 15 x 3

Video:


Mark Twain:
"Twenty years from now you will be more disappointed by the things that you didn't do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover."
"If you tell the truth, you don't have to remember anything."
"Never put off until tomorrow what you can do the day after tomorrow."

High Volume Back & Biceps

Back and Biceps workout from last night. I put in some real heavy Weighted Pull-ups and extremely high volume (I'm talking 20 rep sets here) on Lat Pulldowns, Dumbbell Rows and Cable Rows.

Weighted Pull-ups:
+70 x 2 x 2
+45 x 4 x 2
BW x 13

Lat Pulldowns:
87.5 x 20
100 x 20
112.5 x 15
112.5 x 15 + 7

Dumbbell Rows:
50 x 21 x 4

Cable Rows:
80 x 15 x 2
90 x 12 + 3
70 x 20

Hammer Curls:
25 x 12 x 2

Preacher Curls:
20 x 7 x 3

Video:


Mark Twain:
"Twenty years from now you will be more disappointed by the things that you didn't do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover."
"If you tell the truth, you don't have to remember anything."
"Never put off until tomorrow what you can do the day after tomorrow."

305 x 1 Overcoming Failure on High Volume Front Squats 185x12x4

I had a great time doing my Leg workout on Sunday. I started off with high volume Front Squats hitting 185 x 12 x 4 and then working up to 285 x 2 and a relative max of 305 after failing it once. After the successful 305 max I dropped down to 205 x 8 and then did some high rep Romanian Deadlifts with 115 x 15 x 3 for my hamstrings. I'm thinking about throwing in a couple of really high repetition type sets of Lying Leg Curls but I gotta speak about this to Eric first because I'm a little unsure of doing machine based work - I have this nagging feeling it can set me up for injuries on the big movements. Anyway, this workout was good because I managed to hit a relative max of 305 which is 10 lbs off my actual max of 315 on the day after a real heavy Deadlift workout and after some big rep sets. I will continue to add reps and sets before adding weight. The 205 x 8 at the end will be converted to 205 x 10 next week (hopefully).

Front Squats:
185 x 12 x 4
285 x 2
305 x 0
305 x 1
205 x 8

Romanian Deadlifts:
115 x 15 x 3

Video:


Mark Twain:
"Twenty years from now you will be more disappointed by the things that you didn't do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover."
"If you tell the truth, you don't have to remember anything."
"Never put off until tomorrow what you can do the day after tomorrow."

455 x 5 + 4 + 4, 465 x 2 Deadlifts on High Volume

This is high volume training for Deadlifts. I am on Week 2 of Eric Troy's Maintenance Mode Cycle and my personal goal was to get 15 good quality reps over 4 sets. I managed to get the same volume @ 455 as last time but for the last heavy set I added 10 lbs and concluded with 465 x 2. The burn-out set with 405 was super difficult and took a lot out of me. Good workout on the whole and the pre-workout meal of bagel and cream cheese is the bomb!

Deadlifts:
455 x 5
455 x 4
455 x 4
465 x 2
Volume = 15 reps
405 x 8

Video:


Mark Twain:
"Twenty years from now you will be more disappointed by the things that you didn't do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover."
"If you tell the truth, you don't have to remember anything."
"Never put off until tomorrow what you can do the day after tomorrow."

Bodybuilding Day Shoulders Traps Triceps Abz

Wednesday..

Unilateral Overhead Press:
50 x 11
50 x 11
50 x 12
50 x 10
Volume = 44 reps

Dips: BW x 10 x 4

DB Shrugs: 90 x 18 x 3
DB Upright Rows: 20 x 17 x 3

Tricep Extensions: 20 x 14 x 3
Pressdowns: 80 x 12 x 3

Weighted Front Planks:
135 x 10s, 90 x 10s, 45 x 10s
135 x 15s, 90 x 15s, 45 x 10s

Video:


Mark Twain:
"Twenty years from now you will be more disappointed by the things that you didn't do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover."
"If you tell the truth, you don't have to remember anything."
"Never put off until tomorrow what you can do the day after tomorrow."

Back & Biceps Hurried Workout

Tuesday's workout…

M72 W2

Weighted Pull-ups:
+70 x 2
+45 x 5
+70 x 1
+45 x 4
BW x 12

Lat Pulldowns:
87.5 x 20
100 x 20
112.5 x 15
112.5 x 20

Dumbbell Rows:
50 x 20 x 4

Cable Rows:
80 x 15
80 x 15
90 x 12
70 x 20

Hammer Curls:
25 x 12 x 2

Preacher Curls:
20 x 10 x 3

Video:


Mark Twain:
"Twenty years from now you will be more disappointed by the things that you didn't do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover."
"If you tell the truth, you don't have to remember anything."
"Never put off until tomorrow what you can do the day after tomorrow."

185x12x4 275x2 50 reps Front Squats Quad Pump

This is from last Sunday…I'm late @ updating this log.

Front Squats:
185 x 12 x 4
275 x 2

Romanian Deadlifts:
95 x 15 x 3

Video:


Mark Twain:
"Twenty years from now you will be more disappointed by the things that you didn't do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover."
"If you tell the truth, you don't have to remember anything."
"Never put off until tomorrow what you can do the day after tomorrow."

505 x 2 Baby Steps Deadlifts

I managed to grab my perfect pre-workout meal of half a bagel with cream cheese and I included some Front Planks in my mobility drills and general warm-up for today's Deadlifts. I am happy that I was finally able to brace my core the right way!

Deadlifts:
455 x 2
475 x 2
505 x 2
475 x 1
475 x 2
455 x 2
455 x 1
Volume = 12 reps

Video:


Mark Twain:
"Twenty years from now you will be more disappointed by the things that you didn't do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover."
"If you tell the truth, you don't have to remember anything."
"Never put off until tomorrow what you can do the day after tomorrow."

Shoulders Traps Triceps

This is from Wednesday night..

Unilateral Overhead Press:
50 x 10
50 x 11
50 x 11
50 x 10
Volume = 42

Dips: BW x 9 x 4

DB Shrugs: 90 x 17 x 3
DB Upright Rows 20 x 17 x 3

Tricep Extensions: 20 x 13 x 3
Pressdowns: 80 x 12 x 3

Weighted Planks:
+90 x 15s, +45 x 20s
+90 x 20s, +45 x 15s
+90 x 25s, +45 x 20s

Video:


Mark Twain:
"Twenty years from now you will be more disappointed by the things that you didn't do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover."
"If you tell the truth, you don't have to remember anything."
"Never put off until tomorrow what you can do the day after tomorrow."

Shoulders Traps Triceps by Ashiem_MatthnAshiem_Matthn, 08 Aug 2014 03:42

Big Back Big Biceps

This is from tonight..

Weighted Pull-ups:
+70 x 2
+70 x 2
+80 x 1 Relative Max
+45 x 5
BW x 12

Lat Pulldowns:
87.5 x 20
100 x 20
112.5 x 15
112.5 x 20

Dumbbell Rows:
50 x 20 x 4

Cable Rows:
80 x 15
80 x 15
90 x 12
70 x 15

Hammer Curls:
25 x something x 2
Preacher Curls:
20 x 8 x 3

Hip Extensions:
BW x 8

Video:


Mark Twain:
"Twenty years from now you will be more disappointed by the things that you didn't do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover."
"If you tell the truth, you don't have to remember anything."
"Never put off until tomorrow what you can do the day after tomorrow."

Big Back Big Biceps by Ashiem_MatthnAshiem_Matthn, 05 Aug 2014 23:12

275 x 2 185 x 12 x 4 Front Squats 95 x 15 x 3 RDLs Leg Day

this is from Sunday…

Front Squats:
185 x 12 x 4
275 x 2

Romanian Deadlifts:
95 x 15 x 3

Video:


Mark Twain:
"Twenty years from now you will be more disappointed by the things that you didn't do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover."
"If you tell the truth, you don't have to remember anything."
"Never put off until tomorrow what you can do the day after tomorrow."

485 x 3 Deadlifts Building Volume

This is from today..

Deadlifts:
455 x 2
485 x 3
475 x 1
475 x 2
475 x 3
475 x 1
Volume = 12 reps

M73 W1

Video:


Mark Twain:
"Twenty years from now you will be more disappointed by the things that you didn't do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover."
"If you tell the truth, you don't have to remember anything."
"Never put off until tomorrow what you can do the day after tomorrow."

Shoulders Traps & Triceps

last week..

Unilateral Overhead Press: 50 x 10 x 4

Dips: BW x 8 x 4

Dumbbell Upright Rows: 20 x 15 x 3

Dumbbell Shrugs: 90 x 15 x 3

Tricep Extensions: 20 x 10 x 3

Pressdowms: 80 x 12 x 3

Neck Training

Video:


Mark Twain:
"Twenty years from now you will be more disappointed by the things that you didn't do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover."
"If you tell the truth, you don't have to remember anything."
"Never put off until tomorrow what you can do the day after tomorrow."

Back & Biceps Let's GROW!

Updating this a bit late…

Weighted Pull-ups:
+70 x 2 x 2
+45 x 5 x 2

Lat Pulldowns:
87.5 x 20
100 x 20
112.5 x 15
112.5 x 20

Dumbbell Rows:
60 x 20 x 4

Cable Rows:
80 x 20 x 2
90 x 15
100 x 15

Hammer Curls:
25 x 10 x 2
Preacher Curls:
20 x 10 x 3

Video:


Mark Twain:
"Twenty years from now you will be more disappointed by the things that you didn't do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover."
"If you tell the truth, you don't have to remember anything."
"Never put off until tomorrow what you can do the day after tomorrow."

You leaned back on lat pulldowns right off the bat. Why?

Only enough for the bar to not hit the top of my head, E. I did not lean far back at all. Just barely.

Your range of motion of db rows is not good and you continue to angle your body so that you working side is "up"…this exercise seems darn near impossible for you to get "perfect" and you need to be able to do it right before you get to cheat (my opinion). You should slow down.

Maybe I need a more forward type lean.

Your cable rows improved but you do not extend your arms all the way all the time. I wanted you to start with a weight that was easy. You did not. Why are you looking for a "sweet spot?"

Sir the weight flew off the stack. You told me to start with something really light. The weight just flew off.

I didn't see preacher curls in this vid but I know that the last time I saw them you used a partial range of motion by not extending your arm all the way (straightening the elbow).

Okay.

Try slowing down all the "bodybuilding" stuff and paying attention to what you're doing.

I am trying to go with the pump and feeling the muscle moving. I'll slow down and start paying more attention to what I am doing.


Mark Twain:
"Twenty years from now you will be more disappointed by the things that you didn't do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover."
"If you tell the truth, you don't have to remember anything."
"Never put off until tomorrow what you can do the day after tomorrow."

Re: Back Biceps by Ashiem_MatthnAshiem_Matthn, 29 Jul 2014 20:51

185 x 12 x 4 Front Squats Super High Volume

This is from Sunday:

Front Squats:
185 x 12 x 4

Video:


Mark Twain:
"Twenty years from now you will be more disappointed by the things that you didn't do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover."
"If you tell the truth, you don't have to remember anything."
"Never put off until tomorrow what you can do the day after tomorrow."

uh oh I think I saw this too late. I'll make a note for next week. Damnit! Sorry.


Mark Twain:
"Twenty years from now you will be more disappointed by the things that you didn't do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover."
"If you tell the truth, you don't have to remember anything."
"Never put off until tomorrow what you can do the day after tomorrow."

Re: Back Biceps by Ashiem_MatthnAshiem_Matthn, 29 Jul 2014 20:39

You leaned back on lat pulldowns right off the bat. Why?

Your range of motion of db rows is not good and you continue to angle your body so that you working side is "up"…this exercise seems darn near impossible for you to get "perfect" and you need to be able to do it right before you get to cheat (my opinion). You should slow down.

Your cable rows improved but you do not extend your arms all the way all the time. I wanted you to start with a weight that was easy. You did not. Why are you looking for a "sweet spot?"

I didn't see preacher curls in this vid but I know that the last time I saw them you used a partial range of motion by not extending your arm all the way (straightening the elbow).

Try slowing down all the "bodybuilding" stuff and paying attention to what you're doing.

Re: Back Biceps by EricTEricT, 28 Jul 2014 17:30
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