T Nation

Here I am Again

10/5/10

After reading the kevin levrone thread(or some of it) i decided to try a bit of bodybuilding for a while now that im essentially ‘fixed.’ You be able to see the changes as i do the workouts this week, heres the first one:

Bench:
45x20
135x10
165x10
185x10
205x10
225x5 +1 assisted
235x3 +1 assisted

dips
bwx8,8,8 will increase these slowly, they actually felt good on my shoulder?

chest press machine drop set
170x10, 110x10, 70x10
150x10, 90x10, 50x10
110x10, 70x10, 50x10 these were rediculous

low cable fly (since i cant do much incline pressing i figured i may as well hit them with something)
4x12-15 medium weight

under hand cabl ext.
25x15
35x15
50x15
65x15

tricep 21’s (skullcrusher, rolling ext, close grip press - weight does not include ez bar - )
20x21
40x2x21
60x18, misssed three of the rolling exts.

overhead rope ext.
30x20
4x20,20

neck harness ss with band pullaparts ss prone hold
(25x45 monster minix20 30lbsx1 min 15 sec)x4 sets, i could barely do the prone holds, my arms and chest were so sore i couldnt even hold up the 30lbs.

machine crunch
10x20
30x20
40x20

decline situps ss retractions ss hypers
(bwx20 35x10 bwx15)x2

solid ass workout, training biceps and calves later today.

10/6
seated db curls
30’sx10
35’sx10
40’sx8
50’sx6,6 30’sx10

barbell curls
45x10
75x10
95x8
85x10

reverse ez bar curls (bar weight not included)
20x10
40x10
60x10

hammer strength preacher curl
45x15
70x15
95x6, 70x6, 45x10

cable curl
20x12
35x12
50x12
65x12
35x12, 30x10

pin wheels
25’sx10
30’sx15,15,15

neck harness
25x50,50

20 min elliptical

10/7 am Legs
Leg Ext. pre exhaust:
90x20,20,20

squats:
45x10
135x5
185x5,5,5,5
135x10, i went slightly to wide on these, but thats alright.

RDL’s
135x10
225x10,10
135x10

hammer strength hack squat- although this is the worst hack squat ever, it gets the job done on the quads.
90x10,10
140x10
180x10

Glute Ham Raises
Bwx8,8,8

walking lunges with an ez bar
45x2xalot, basically just went down the entire gym and back so that i couldnt stop shaking after each set :slight_smile:

leg ext.
100x10
120x10,10

leg curl
120x12,12,12

squat burnout
95x10,10,10, went slightly more narrow on these and they felt much better

smih machine calf rais (pause at bottom, hold at top)
115x10,10,10,10

neck harness
35x25,25,25

Afternoon(3 hoursish later):
45 min on elliptical, my legs are toast!

Leg training today was brutal, im actually surprised i can walk, hopefully i can keep moving the squat weight up slowly with the pre exhaust and get some nasty looking legs.

10/8/10 Shoulders and tri’s
SHIP’s (these killed my upper pecs, delts and tri’s which are all still sore from tuesday)
20x10
45x10
110x10
130x10,10
110x10

side laterals ss with front laterals
10’sx8,8
20’sx8,8
30’sx8,8
25’sx8,8
20’sx8,8
15’sx8,8
worked in the neck harness in between a few sets: 25x3x50

cable side laterals, hold at the top
5x6
10x6
15x6
5x10 these were actually quite brutal

Tricep V bar pushdown ss with bent fly
20x15 5’sx10
35x15 10’sx10
50x15 15’sx10
85x15 15’sx10
95x20 (the stack) 15’sx10

Tri Set:
Face pull/barbell skullcrusher/standing ab pulldown
20x15/65x10/30xalot
30x15/85x10/50xalot
35x15/95x10, 65x10/65xfailure

Plate raise ss with overhead db extension
25x15 40x15
25x15 50x15
25x15 60x15
25x15 50x15

shrugs with a hold ss with prone hold
110x10 40x1 min 15 sec
200x10 “”
200x10 “”

solid workout, very hard to walk today.

Kroc rows:
40x8
50x8
65x8
85x8
100x25, this is 5 more than my personal best so thats good.

wide pulldowns
100x10
140x10
160x8
180x8
200x8
220x8
200x8

hammer strength row
100xalot
180x10
270x10
310x8 +2 halfish reps

neutral pulldowns
120x10
140x10,10,10

barbell rows underhand grip
135x10
185x10
225x8
135x12

arnold cable row
100x10
70x10,10,10 these were brutal

hi lo’s
3x15
internal rotations
3x15

pullovers
50x20
60x20,20

neck harness
25x60,60 i want to try to get to sets of 100 on these before upping the weight much.

35 min on elliptical, im brutalized right now i can say that for sure.

sumo’s
135x5
225x2
275x1,1,1
315x1
365x1
315x10,10

conventionals
135x15,15

standing ab pulldown
3xalot

hypers
3x10

neck harness
25x75,75

prone hold
45x2x1min 15 sec

Smith calves
110x10
160x10,10

20 min elliptical

bench
45x15
135x10
165x10
195x10
225x8
245x4
255x1 +2 assisted
185x12

dips
bwx10,8,4 these raped me

incline smith press drop sets (no warmups written)
120x10, 70x10
120x8, 70x8

pec dec
3x12

incline skull crushers
40x12
60x12
80x10

underhand ext.
25x10
35x10
50x10
72,5x10
95x10

rope ext. ss with face pull
35x20, 35x20
25x20 50x20
20x20 65x20

35 min elliptical

seated db curls
20’sx10
30’sx10
40’sx8
50’sx6,6

hammer strength preacher curl machine
45x12
90x12
115x8
90x10

barbell curl
65x8
85x8
95x8

cable straight bar curl
25x10
35x10
50x10
65x10
80x10
50x12

Pinwheel’s
25’sx10
45’sx10
35’sx10

shoulder circuit
prone holds/int. rotations/ext. rotations
3 cirtuits, very solid workout, my arms are fried and feeling great in general, very excited to pound the legs again, although with all the high intensity cardio ive been putting in my legs are generally sore everyday, which is why i decided to not do any cardio besides walking to classes today, hopefully theyll be nice and fresh by tomorrow.
I weighed 261.5 after working out yesterday in shoes shorts and shirt, so it looks like im sitting abour right at 255 which is perfect for now.

leg ext.
90x20,20
110x20

squats
45x15
95x10
135x5
185x5
225x5,4
185x5,5 as long i can keep driving up my top sets ill be good, its definitely getting better though the 185 sets were much lighter in comparison to last week.

front squats
95x8
135x8,8

romanian deadlifts
135x10
225x10
255x10
185x12

hack squats
90x10
180x10,10
140x15

GHR
bwx10,10,10 +2 on all sets, might add in a light band next week

hip crunches
3x12

side bends
2x20

thats all i had time for, o and neck harness shit 25x4x50, ill be going back after class for cardio, ill update again then.

just finished 45 min on the elliptical, pretty brutal but i made it, definitely making improvements on my cardio, i can remain at a pretty calm breathing rate when doing the elliptical now, at least till the very end when i just get fried, been trying to keep my heartrate in the 80% or higher range in case anyone cares

reverse grip bench
45x10
95x6
135x6
165x6
185x6
195x6

Side laterals
10’sx6
20’sx6
25’sx6
30’sx6
35’sx4
25’sx10

front barbell raise
45x8
55x8
60x8
65x8
70x8

cabel side raise
4x15

super setted with face pulls
4x15

vbar pushdown
up to 95x10

dip machine
up to 230x20

overhead ext ss with plate raise
40x20 25x15
60x20 45x12
60x20 25x15

neck harness
25x100,75

shoulder and ab shit.

solid workout

What kind of gains, as far as size goes, have you made in the last 4 or 5 months?

[quote]BlackLabel wrote:
What kind of gains, as far as size goes, have you made in the last 4 or 5 months?[/quote]

I have no idea, i havent been training with real weights up until really the last one or two months, but im definitely putting alot of size on my traps, my delts are growing for once, my legs are starting to do something and my back is already fucking huge haha, this is the first time im really dedicated to training arms so well see how that goes but everyone keeps saying they are looking bigger but i dont think so. Hopefully in the next month ill see alot of gains as the weights keep climbing up.

kroc rows
40x8
50x8
65x8
80x8
100x30

wide pulldowns
100x12
120x10
140x10
180x10
200x10
160x10

hammer strength low row
90xalot
180x6
270x6
320x10
180x15

barbell row
135x10
185x12,12,12

fooled around with some pulldown varaitions, not much to say about those here.

arnold row
70x10,10,10

pullovers
60x20,20

solid workout, back is very fried.

sumo’s
135x5
225x1
315x1
365x1,1
415x1
445x1 -video, 20lb pr
465x1, didnt get a video for this one but this was a huge pr and i was very pleased
415x1

conventional
135x10
225x10
315x15, this was epic

neckharness
25x3x75

heres the dl.

bench
45x15
95x10
135x10
185x10
225x9, got the 10th halfway up before the spotter had to grab it
245x4
265x1
205x10
135x15

incline bench
135x8,8,8

pec dec
90x12
130x12
150x12, 110x10

cable crossovers
20x12
25x12
30x12
20x12

cable ext ss with face pull
35x10 35x15
50x10 50x15
65x10 85x15
80x10 95x15
95x10 95x15

overhead rope ext.
4x12

rolling db ext.
25’sx15,15,15

abs and hypers, went back a few hours later for cardio and rehab shit nothing major, excited that my bench is still progressing nicely

Trained bi’s yesterday, not to important. Heres today:

Long ass foam rolling and other such warmups
Leg ext. ss with leg curl
2x20 on each with moderate weight

squats
45x5
95x5
135x5
185x5
225x5,3,3
185x3

RDL’s
135x15,15,15

I was actually extremely beat after this although light weight the squats were brutal, but it has led me to the conclusion of this:

Squats right now are the only exercise that hurt to perform or do not feel natural to me, no matter which way i do them and its very frustrating. Seeing my weights never seem to get past this point ever, my legs are definitley strong from all the sumo pulling and heavy rdl’s and such but for now because i dont forsee competing in anything but push pulls in the future, im dropping squats off the menue for something like high front box squats because its really my hips that cant take the deep flexation as well as my groin, these would allow me to go heavy for legs but be more comfotorable. Im also going to start utilizing heavy lunges and maybe stepups for leg strength. Thats all for now.

managed to get a lift in with a friend while im back home this weekend

Reverse grip bench:
45x10
95x10
135x10
185x10 PR
225x3,3

Barbell row:
115x15
135x15
185x15
165x15
135x15

pullups
3x5

db row
70x20
80x20 grip was extemely fried at this point

pullovers
50x20
60x20

side laterals
10’sx12
20’sx10
15’sx10
10’sx12

barbell raise
45x10
55x10
45x12

short and intense, didnt take long rests pretty much back and forth btw the two of us, i enjoyed the change of pace.

Nice PR man! Hopefully there’s more to come.