Hey. My name is Ryan. I’ve been a semi lurker here for about a year now. I figured I’d start a log here.
Just some background info. I competed in powerlifting for the past year. My best competition lifts were 360/330/466/1156 @ 198 in November of 2006. School just started so I had to give up powerlifting with my training partners because of time constraints and since I train alone now, I decided to do bodybuilding during this semester to increase my base size. When I quit training with my group, I was approaching a 500 squat, 350 bench and a 500 pull @ 198. The picture attached is from the end of my weight cutting cycle trying to hit 181s for a meet I didn’t end up going to…
Here’s another picture from the same day. I was at about 184 @ 14% BF.
After I dropped from the meet, I started eating normally and now I’m back to about 195 ish. I plan on bulking up to about 220 or 230 depending on how jiggly I get.
Leg Press (Close and Low No Lockout)
200x25
200x20
200x20
290x20
200x20 ← Single Leg Negatives
I wasn’t warmed up well enough when I started box squatting and I definitely felt some trauma on my inner legs. I definitely would have torn something if I went any heavier. Kinda scary so I laid off the box squats and tried stretching out. I got good and warm on the stationary bike and continued my workout. Doing leg press was fucking crazy hard. My outer quads are so weak.
Wide Grip Pullups supersetted with Chins
8-4
8-4
7-3
5-1
1 Handed Olympic Bar Curls
45x8
45x6
Barbell Wrist Curls
45x25
45x20
45x15x3
Thumbless DB Hammer Curls
35x10
40x10
45x8/30x10
Cable Curls
100x10
100x10/60x10/30x10
Felt like crap today until I started training forearms and then I started getting pumped and feeling better. Overall a pretty decent workout except at first I was dehydrated.
I followed MO’s advice and went heavy to start and did some high volume reppage after. It worked really good on my chest. I don’t feel anything in my shoulders yet from the workout but I know doing high pulls really tore my delts up.
Standing High Pulley Rear Delt Pulls (Muscle Rounds)
20x12x2
“Correct” Wide Grip Lat Pulldowns
60x25
80x12
80x10
Superset:
Hack Squat Calf Raises with Standing Smith Machine Calf Raises (No Block)
200x12 ss 180x30
200x12 ss 180x30
290x10 ss 180x25
290x10 ss 180x25
Seated Calf Raise Machine Pain
Gooood workout. Calves are going to be angry tomorrow. I sacrified form for weight on DB Rows, I should have gone lighter. The muscle rounds idea was brutal. Worked really well on my rear delt. I might get sore in my side delts from it too…I forgot how brutal calf training is. It’s been 6 months almost.
Cable Rows to the neck worked very well. The “correct” lat pulldowns only irritated my brachialis.
Next week, I’ll go back to the original split this week was just a test.
[quote]Florida Titan wrote:
TornadoTommy wrote:
How are Gironda laterals performed?
I read about them in the HSS 100 article for shoulder specialization. They work really well. A good burn.[/quote]
I copied this from Thib’s HSS-100 Shoulder Spec program. Hope it helps (hope the pic works)
It does hit the shoulder in a new way, and this provides a brand new training stimulus to turn your shoulders into boulders! The real key to make the “crooked” portion work is to lift the arm in front of your torso, but as you reach the higher part of the movement, you should actually push the dumbbell (slightly extend the arm) toward the other arm (the one performing the “regular” lateral portion of the lift).
Note that one repetition equals one complete swing.
Holy crap. I trained with this new kid today. The kid is pretty weak but he’s got some fight in him. He kept up with my volume which was very cool. He really pushed me along too. I felt like my triceps were going to pop off. He really got a kick outta the musical method haha. It was a fun workout. Only one more week of this high volume business then I’m back to the heavy heavy.
[quote]Florida Titan wrote:
Thanks for the entry. I don’t know how to do that fancy qouting stuff.
I think I may have been doing the gironda laterals wrong. I probably was putting too much body english on it… Oh well I’m sore as fuckkk[/quote]
Titan,
I saved a bunch of the pictures from Thib’s article, so I could print them out the first couple of times I did them. It definately helped since many of his exercises in HSS-100 were not in my normal workouts.
It really does make a difference if you focus on the extra contraction in the shoulder of the arm with the bent elbow (something wrong gramatically with that sentence, sorry wasn’t an english lit major). Good luck with your program, and keep us posted!
[quote]Modi wrote:
Florida Titan wrote:
Thanks for the entry. I don’t know how to do that fancy qouting stuff.
I think I may have been doing the gironda laterals wrong. I probably was putting too much body english on it… Oh well I’m sore as fuckkk
Titan,
I saved a bunch of the pictures from Thib’s article, so I could print them out the first couple of times I did them. It definately helped since many of his exercises in HSS-100 were not in my normal workouts.
It really does make a difference if you focus on the extra contraction in the shoulder of the arm with the bent elbow (something wrong gramatically with that sentence, sorry wasn’t an english lit major). Good luck with your program, and keep us posted![/quote]
I really have a hard time getting a good pump in my shoulders. It really bothers me because one of my shoulders is a lot bigger than the other do to my job. I’ve constantly got a tray full of food over my head with my right arm. I need to learn with my left. lol
Leg Extensions (Ascending Sets)
60x10/70x10/80x10/90x6
70x12/80x6/90x4
Good workout. Split Squats suck horribly. This was my first time doing them and actually doing more than 1 set. Noticed that my left leg wasn’t as pumped as my right so I think I’m going to to have to focus more on that on each set. I need to hit each leg hard.
