Back day...today was a reality check regarding the condition of my neck/spine - couldn't do any bent rows without pain in the neck. Tried light t-bars - nope, db row started to hurt with only the 80's. Soooo, did cable work only and didn't kill it to be safe...sucks! :banghead:
wg front pulldown - 80 x 30, 120 x 20, 150 x 15, *180 x 15, *210 x 10
cg underhand pulldown - 140 x 12, *160 x 12, *180 x 9
seated cable rows - *stack x 18, *stack x 15
hyperextensions - *2 x max reps
Oh well I sure miss deads, bb rows and t-bars, but gotta do what I gotta do to heal.
Hit shoulders today - can't do any trap work bcoz it causes pain in the injured area. Was glad that pbn didn't cause any pain. Still didn't go 100% bcoz of safety...
pbn - 40 x 50, 40 x 30, 90 x 25, 130 x 15, *170 x 12, *190 x 8
side db laterals - 25's x 15, *35's x 15, *40's x 12 drop *30's x 8, drop *20's x 16
bent laterals - 30's x 15, *35's x 15, *40's x 15
That's it. Started to feel the neck tighten up so adios - gone to get a massage again and feel great now hehe!
Hit legs yesterday...avoided hacks to keep compression off the neck injury...
leg press - 200 x 30, 200 x 20, 400 x 20, 600 x 15, *700 x 15, *800 x 10
leg extension - 150 x 20, *stack x 18, *stack x 16
leg curl - 80 x 15, *100 x 15, *120 x 10
standing calf raise - 150 x 30, *stack x 25, *stack x 25
hammer curl - 20's x 20, 30's x 15, *50's x 12, *65's x 8, *65's x 7
incline db curls - 30's x 12, *40's x 11, *40's x 9
db preacher curl - 30 x 15, *40 x 15, *50 x 10 + 6 burns
EZ bar curl - *1 set of 21's 75 lbs
pushdowns - 70 x 30, 110 x 20, 150 x 15, *200 x 10, *220 x 7
skullcrushers - 80 x 15, *110 x 12, *130 x 9
bench dips - *2 x max reps
reverse grip pushdowns - fst7 110 lbs
I give thanks to GOD for another back-pain-free workout! Amazing how much strength one can lose on a lift when not doing it for many years. I mean I can fuck the db's up, but after giving flat bb bench up many years ago due to rc pain, my flat bench sucks bigtime haha! I don't hit it regularly bcoz still get some rc pain when the reps get below 8. However, I do it bcoz the 100's are so light - getting 18-20 reps isn't heavy enuff for optimum mass building, soooo....
bb bench press - bar x 50, bar x 30, 120 x 25, 120 x 15, 180 x 15, *220 x 15, *250 x 8, *280 x 3
incline db press - 80's x 12, *100's x 10, *100's x 8
flat db flyes - 50's x 12, *60's x 15, *70's x 10
dips - *bdwt x 22, *bdwt x 16
* = worksets
As you can see I do a shitload of warming up on bb bench before any workset. I'm probably stupid for going down to 3 reps. Probably much safer to not aggrevate the rc by going no lower than 8-10 reps. But I'm crazy like dat and always have liked to kill it haha.
Hit back yesterday...still no deads & didn't go too heavy bcoz the back injury is still healing...
wg front lat pulldown - 80 x 25, 110 x 15, 150 x 15, *180 x 15, *200 x 10
bb rows - 120 x 20, 170 x 15, *220 x 15, *220 x 12
seated cable row - *stack x 20, *stack x 16
cg underhand pulldown - *160 x 15, *180 x 10
straight arm pulldowns - 110 x 12, *130 x 12, *130 x 10
* = worksets
Wow what a pump I felt ready to fly away haha! Pain-free workout thank God. First time I have done straight arm pulldowns in years. Did so bcoz I can't do deads, t-bars or db rows yet so I threw them in. That exercise along with pullovers are rare bcoz there is no bicep involvement like with most lat exercises, ie pullups, pulldowns, rows. Actually one of THEE best pieces of equipment ever for lats was the old Nautilus pullover machine - it's pure lats, no bi's. It was a favorite of Mentzer and Yates. Some gyms still have it, but not many. I highly recommend using it on back day if your gym has it.
Delts and traps - first time I hit traps in a month bcoz of pain in the neck/upper back. Didn't overdo traps though - being safe. Went ok thank God - no pain!
bb pbn - bar x 40, bar x 30, 90 x 30, 120 x 15, *170 x 12, *200 x 7
db press - 30's x 15, 60's x 10, *80's x 10, *90's x 7
db side laterals - 25's x 15, *35's x 15, *45's x 10 drop *30's x 11 drop *20's x 17
db bent laterals - 30's x 15, *40's x 12, *45's x 9
db shrugs - 80's x 25, *100's x 20, *100's x 16
Leg day.. that Cobra Extra pre-w.o must have had some dbol in it bcoz I felt superhcarged today and killed it haha!
leg press - 100 x 50, 200 x 30, 400 x 20, 600 x 15, *750 x 16, *850 x 10
leg ext - 150 x 30, *stack x 27, *stack x 20
hacks - 200 x 15, *300 x 15, *350 x 10
leg curl - 80 x 15, *110 x 15, *130 x 10, *150 x 7
standing calf raise - 180 x 30, *stack x 30, *stack + 50 x 25, *stack + 50 x 21
tried drinkin some sorta cobra pre workout, my hearts pumpin ( good pump not the hypertensions sort of ) felt that lasted for 30 mins i think. I don't used to that feeling, hehe made myself cautious but damn, it really blows my first workout on squats.
I never tried any pre workout supplements.. just the black coffee and this cobra style of yours. ( 1 bottle only ) my gawd.. not used to that feeling hehe.
@Jettie - it's normal to feel jacked up from Cobra and many other energy drinks that have caffeine in them bro. When you say your workout blowed, do you mean it was a good or bad workout? Usually the energy lasts longer than only 30 minutes - I drink it before heading to the gym and I'm jacked up for the entire workout. I drink Cobra Extra bcoz it has 1g of taurine compared to normal Cobra only has like 100mg. Taurine helps prevent muscle cramping, which can happen easily when sweating profusely in a climate like here in Philippines. I like Monster also, but it's so damn expensive thats why I usually go with Cobra. You just have to find what works best for YOU. I have one friend in the gym that actually can NOT drink Cobra before working out bcoz he says it makes him sleepy mode - go figure haha! :)Hit arms today. Didn't have alot of energy and hit the wall when I got to tri's - probably from killin' legs yesterday and also this was my 3rd workout in a row. Normally I hit it 2 days then rest day, but I usually take Sundays off and Monday I have to go to the BI to update my visa so won't be hitting the gym then also. Busting ass as hard as I do for 3 days straight is borderline overtraining. If I was ON it would be a different story, but I'm natty, sooo...
hammer curl - 20's x 20, 30's x 15, *50's x 12, *65's x 8, *65's x 7
incline db curls - 30's x 10, *40's x 10, *45's x 8
db preacher curl - 35 x 15, *40 x 15 + 5 burns
EZ bar curl - *1 set of 21's 60 lbs
pushdowns - 80 x 30, 120 x 20, 160 x 12, *200 x 10
skullcrushers - 80 x 15, *120 x 12
bench dips - *2 x max reps
hahah! even i take cobra now as my pwo i never thought i would get quite addicted using it as pwo lol. i take 1 plastic bottle on normal days and 2 plastic bottle on my not so energetic/lazy days lol! i have to give credit to sir BD cause he started it here, the cobra craze ahahah!
Hahah i think i know who gets sleepy w/ cobra. ME!!!! hahaha seriously though i usually experience the "crash" way too fast in any energy drink that i have tried so far. That's why i only take black coffee (when i can) as PWO. though i haven tried taking any real PWO supps like jacked, Hemo, etc...
Didn't expect to workout today bcoz up early and busy day, but still hit it - chest day...
bb bench press - bar x 50, bar x 30, 130 x 30, 130 x 25, 180 x 20, *230 x 15, *260 x 6, *260 x 5
incline db press - 60's x 10, 80's x 10, *100's x 10, *100's x 8
flat db flyes - 50's x 12, *60's x 15, *60's x 13
cable crossovers - *50 x 20, *50 x 16
Had the best back workout today since injuring the upper back/neck 6 weeks ago. Still not doing deads or going all out on bb rows bcoz not 100% healed yet...
wg front pulldowns - 80 x 25, 110 x 20, 140 x 15, *180 x 15, *200 x 12, *220 x 8
bb rows - 120 x 20, 170 x 15, *220 x 15, *250 x 12
cg underhand pulldowns - 140 x 10, *170 x 12, *190 x 8
cross bench db pullover - 60 x 15, 80 x 10, *100 x 12, *100 x 10
straight arm pulldowns - 100 x 15, *130 x 15, *140 x 10
* = worksetsOops forgot to mention I ended off with 2 sets of 30 on hyperextensions.
bb pbn - bar x 40, bar x 30, 90 x 30, 135 x 20, *185 x 12, *210 x 8
db press - 30's x 15, 60's x 10, *80's x 15, *90's x 10
db side laterals - 25's x 15, *35's x 17, *40's x 12
db bent laterals - 30's x 15, *40's x 12, *45's x 8
db shrugs - 80's x 25, *100's x 22, *100's x 17
* = worksets
Still avoiding bb shrugs bcoz of the neck/upper-back injury not healed 100%. All in all felt jacked up and strong today, mainly on pbn and db press.
Thanks fellas. Actually I believe I could have got the 100's for 6, but the guy spotting me had a very hard time handing me the 90 - didn't want to risk it. Being 6'0 tall with a long torso, I can't just "kick up" the db's from the knee like I can with incline db press. So when I get over the 80's, I have someone hand me 1 of the db's. With the 80's and lighter, I just clean them and start pressing, but heavier than that it's awkward to clean.
Sir BD, about delts. i feel that they are growing on all heads and i can feel the improvement in my width but when i look in the mirror i see that my delts isn't that big and lags in size. my delts used to be my strongest bodypart because they were full on all heads but now, it looks normal to me. im very particular with aesthetics and overall balance, does this mean that it grew but not as good as the rest of the muscle groups around it? thanks!
Sir BD, about delts. i feel that they are growing on all heads and i can feel the improvement in my width but when i look in the mirror i see that my delts isn't that big and lags in size. my delts used to be my strongest bodypart because they were full on all heads but now, it looks normal to me. im very particular with aesthetics and overall balance, does this mean that it grew but not as good as the rest of the muscle groups around it? thanks!
The part in bold I don't understand bro. I mean, if the mirror is telling you they are lacking, then what makes you "feel" that they are growing and improving? Perhaps you are being too critical of what you see, since being critical is normal for addicts to this game like you and I haha. I see your pics and honestly your delts look very well balanced to the rest of you - I don't see them as a weakness. Maybe you are right in that before your delts were more developed than the surrounding muscle groups, and now that they all have caught up, the delts don't appear to stand out. If so, that's a GOOD thing, since balance, proportion and symmetry are so important. One other thing, if your traps are more developed now, that will create the illusion of being not as wide as before.
yeah, traps. i dont really pay much attention to my traps since i feel they get a lot of work just by picking up the dumbells and walking across the gym. i checked my posture right now and i felt it has a lot to do with with the look. my shoulder injury is really bugging me though, i hope when it's 100% it wont affect my ROM.
yeah, traps. i dont really pay much attention to my traps since i feel they get a lot of work just by picking up the dumbells and walking across the gym. i checked my posture right now and i felt it has a lot to do with with the look. my shoulder injury is really bugging me though, i hope when it's 100% it wont affect my ROM.
I feel ya dude - I still got this T1-T3 pain in the back past 6-7 weeks - injuries suck! :banghead:
Leg day...had nothing left after hams so I'll hit calves with arms next workout...very humid like a sauna today dayummm! :banghead:
leg press - 250 x 40, 250 x 25, 450 x 20, 650 x 20, *800 x 15, *875 x 10
leg ext - 150 x 20, *stack x 25, *stack x 20
hacks - 200 x 15, *300 x 15, *350 x 12
leg curl - 80 x 15, *110 x 15, *130 x 10
hammer curl - 20's x 20, 30's x 15, 45's x 10, *65's x 10, *75's x 6
seated incline db curls - 30's x 10, *40's x 12, *50's x 8
db preacher curl - 30 x 15, *45 x 15 + 5 burns
cgbp - 70 x 30, 120 x 20, 170 x 15, *220 x 12, *240 x 8
skullcrushers - 80 x 15, *110 x 15, *130 x 10
one arm overhead db extension - 30 x 15, *40 x 15, *50 x 8
standing calf raise - 180 x 30, stack x 30, *stack + 50 x 28, *stack + 50 x 25
Havent' went that heavy on hammers in a long time - felt crazy energy today. :banghead: cgbp is damn near as strong as my normal bp - simply bcoz regular grip hurts my shoulders from RC injuries over the years. Thats why I haven't done flat bb bench in past 12-15 years - only started again in past few months bcoz the db's aren't heavy enough at the gym I go to. Kind of surprised at the energy after bombing quads so hard yesterday - great workout today.
smith incline press - bar x 50, 95 x 30, 135 x 30, 185 x 15, 225 x 10, *275 x 8, *300 x 4, *225 x 18
flat db press - 50's x 15, 80's x 10, *100's x 17, *100's x 14
incline db flyes - 40's x 12, *60's x 13, *70's x 10
dips - *bdwt x 20, *bdwt x 16
* = worksets
Hit a different gym today that has a smith machine but expensive as hell haha. They also only have maximum 100lb db's. Scale today said 238. Drank Monster pre-w.o felt good but actually no more loko mode than Cobra Extra, so I will stick with Cobra in future bcoz the price is like 25% of Monster haha.
Comments
wg front pulldown - 80 x 30, 120 x 20, 150 x 15, *180 x 15, *210 x 10
cg underhand pulldown - 140 x 12, *160 x 12, *180 x 9
seated cable rows - *stack x 18, *stack x 15
hyperextensions - *2 x max reps
Oh well I sure miss deads, bb rows and t-bars, but gotta do what I gotta do to heal.
pbn - 40 x 50, 40 x 30, 90 x 25, 130 x 15, *170 x 12, *190 x 8
side db laterals - 25's x 15, *35's x 15, *40's x 12 drop *30's x 8, drop *20's x 16
bent laterals - 30's x 15, *35's x 15, *40's x 15
That's it. Started to feel the neck tighten up so adios - gone to get a massage again and feel great now hehe!
leg press - 200 x 30, 200 x 20, 400 x 20, 600 x 15, *700 x 15, *800 x 10
leg extension - 150 x 20, *stack x 18, *stack x 16
leg curl - 80 x 15, *100 x 15, *120 x 10
standing calf raise - 150 x 30, *stack x 25, *stack x 25
* = worksets
hammer curl - 20's x 20, 30's x 15, *50's x 12, *65's x 8, *65's x 7
incline db curls - 30's x 12, *40's x 11, *40's x 9
db preacher curl - 30 x 15, *40 x 15, *50 x 10 + 6 burns
EZ bar curl - *1 set of 21's 75 lbs
pushdowns - 70 x 30, 110 x 20, 150 x 15, *200 x 10, *220 x 7
skullcrushers - 80 x 15, *110 x 12, *130 x 9
bench dips - *2 x max reps
reverse grip pushdowns - fst7 110 lbs
* = worksets
Ended tri's with some fst7 pump action.
bb bench press - bar x 50, bar x 30, 120 x 25, 120 x 15, 180 x 15, *220 x 15, *250 x 8, *280 x 3
incline db press - 80's x 12, *100's x 10, *100's x 8
flat db flyes - 50's x 12, *60's x 15, *70's x 10
dips - *bdwt x 22, *bdwt x 16
* = worksets
As you can see I do a shitload of warming up on bb bench before any workset. I'm probably stupid for going down to 3 reps. Probably much safer to not aggrevate the rc by going no lower than 8-10 reps. But I'm crazy like dat and always have liked to kill it haha.
wg front lat pulldown - 80 x 25, 110 x 15, 150 x 15, *180 x 15, *200 x 10
bb rows - 120 x 20, 170 x 15, *220 x 15, *220 x 12
seated cable row - *stack x 20, *stack x 16
cg underhand pulldown - *160 x 15, *180 x 10
straight arm pulldowns - 110 x 12, *130 x 12, *130 x 10
* = worksets
Wow what a pump I felt ready to fly away haha!
bb pbn - bar x 40, bar x 30, 90 x 30, 120 x 15, *170 x 12, *200 x 7
db press - 30's x 15, 60's x 10, *80's x 10, *90's x 7
db side laterals - 25's x 15, *35's x 15, *45's x 10 drop *30's x 11 drop *20's x 17
db bent laterals - 30's x 15, *40's x 12, *45's x 9
db shrugs - 80's x 25, *100's x 20, *100's x 16
leg press - 100 x 50, 200 x 30, 400 x 20, 600 x 15, *750 x 16, *850 x 10
leg ext - 150 x 30, *stack x 27, *stack x 20
hacks - 200 x 15, *300 x 15, *350 x 10
leg curl - 80 x 15, *110 x 15, *130 x 10, *150 x 7
standing calf raise - 180 x 30, *stack x 30, *stack + 50 x 25, *stack + 50 x 21
* = worksets
I never tried any pre workout supplements.. just the black coffee and this cobra style of yours. ( 1 bottle only ) my gawd.. not used to that feeling hehe.
Is that normal sir BD?
as young as 16 y.o you're already a beast!
sabi nga nila "you'll regret that you didn't started earlier" (Tama ba? haha)
@Jettie - it's normal to feel jacked up from Cobra and many other energy drinks that have caffeine in them bro. When you say your workout blowed, do you mean it was a good or bad workout? Usually the energy lasts longer than only 30 minutes - I drink it before heading to the gym and I'm jacked up for the entire workout. I drink Cobra Extra bcoz it has 1g of taurine compared to normal Cobra only has like 100mg. Taurine helps prevent muscle cramping, which can happen easily when sweating profusely in a climate like here in Philippines. I like Monster also, but it's so damn expensive thats why I usually go with Cobra. You just have to find what works best for YOU. I have one friend in the gym that actually can NOT drink Cobra before working out bcoz he says it makes him sleepy mode - go figure haha! :)Hit arms today. Didn't have alot of energy and hit the wall when I got to tri's - probably from killin' legs yesterday and also this was my 3rd workout in a row. Normally I hit it 2 days then rest day, but I usually take Sundays off and Monday I have to go to the BI to update my visa so won't be hitting the gym then also. Busting ass as hard as I do for 3 days straight is borderline overtraining. If I was ON it would be a different story, but I'm natty, sooo...
hammer curl - 20's x 20, 30's x 15, *50's x 12, *65's x 8, *65's x 7
incline db curls - 30's x 10, *40's x 10, *45's x 8
db preacher curl - 35 x 15, *40 x 15 + 5 burns
EZ bar curl - *1 set of 21's 60 lbs
pushdowns - 80 x 30, 120 x 20, 160 x 12, *200 x 10
skullcrushers - 80 x 15, *120 x 12
bench dips - *2 x max reps
* = worksets
bb bench press - bar x 50, bar x 30, 130 x 30, 130 x 25, 180 x 20, *230 x 15, *260 x 6, *260 x 5
incline db press - 60's x 10, 80's x 10, *100's x 10, *100's x 8
flat db flyes - 50's x 12, *60's x 15, *60's x 13
cable crossovers - *50 x 20, *50 x 16
* = worksets
wg front pulldowns - 80 x 25, 110 x 20, 140 x 15, *180 x 15, *200 x 12, *220 x 8
bb rows - 120 x 20, 170 x 15, *220 x 15, *250 x 12
cg underhand pulldowns - 140 x 10, *170 x 12, *190 x 8
cross bench db pullover - 60 x 15, 80 x 10, *100 x 12, *100 x 10
straight arm pulldowns - 100 x 15, *130 x 15, *140 x 10
* = worksetsOops forgot to mention I ended off with 2 sets of 30 on hyperextensions.
bb pbn - bar x 40, bar x 30, 90 x 30, 135 x 20, *185 x 12, *210 x 8
db press - 30's x 15, 60's x 10, *80's x 15, *90's x 10
db side laterals - 25's x 15, *35's x 17, *40's x 12
db bent laterals - 30's x 15, *40's x 12, *45's x 8
db shrugs - 80's x 25, *100's x 22, *100's x 17
* = worksets
Still avoiding bb shrugs bcoz of the neck/upper-back injury not healed 100%. All in all felt jacked up and strong today, mainly on pbn and db press.
The part in bold I don't understand bro. I mean, if the mirror is telling you they are lacking, then what makes you "feel" that they are growing and improving? Perhaps you are being too critical of what you see, since being critical is normal for addicts to this game like you and I haha. I see your pics and honestly your delts look very well balanced to the rest of you - I don't see them as a weakness. Maybe you are right in that before your delts were more developed than the surrounding muscle groups, and now that they all have caught up, the delts don't appear to stand out. If so, that's a GOOD thing, since balance, proportion and symmetry are so important.
I feel ya dude - I still got this T1-T3 pain in the back past 6-7 weeks - injuries suck! :banghead:
Off to kill legs - have a great day everyone.
leg press - 250 x 40, 250 x 25, 450 x 20, 650 x 20, *800 x 15, *875 x 10
leg ext - 150 x 20, *stack x 25, *stack x 20
hacks - 200 x 15, *300 x 15, *350 x 12
leg curl - 80 x 15, *110 x 15, *130 x 10
hammer curl - 20's x 20, 30's x 15, 45's x 10, *65's x 10, *75's x 6
seated incline db curls - 30's x 10, *40's x 12, *50's x 8
db preacher curl - 30 x 15, *45 x 15 + 5 burns
cgbp - 70 x 30, 120 x 20, 170 x 15, *220 x 12, *240 x 8
skullcrushers - 80 x 15, *110 x 15, *130 x 10
one arm overhead db extension - 30 x 15, *40 x 15, *50 x 8
standing calf raise - 180 x 30, stack x 30, *stack + 50 x 28, *stack + 50 x 25
Havent' went that heavy on hammers in a long time - felt crazy energy today. :banghead:
smith incline press - bar x 50, 95 x 30, 135 x 30, 185 x 15, 225 x 10, *275 x 8, *300 x 4, *225 x 18
flat db press - 50's x 15, 80's x 10, *100's x 17, *100's x 14
incline db flyes - 40's x 12, *60's x 13, *70's x 10
dips - *bdwt x 20, *bdwt x 16
* = worksets
Hit a different gym today that has a smith machine but expensive as hell haha. They also only have maximum 100lb db's. Scale today said 238. Drank Monster pre-w.o felt good but actually no more loko mode than Cobra Extra, so I will stick with Cobra in future bcoz the price is like 25% of Monster haha.