Underdog training - Page 2 - Bodybuilding Discussion on Bodybuilding.net Personal Journals

Underdog · 01-01-2007, 07:02 AM

ok I went first thing in the morning...
I took the superpump250 at 815 got to the gym at 855 (had to get dressed and get some songs on my mp3 player)

ok in the power rack cause I wanted to bench heavy but have no spotter...

205 x 6
215 x 6
235 x 6
240 x 6
135 x 8 (was done to failure, started swaying the weight on the 8th rep)

incline DB press (mixed with flys)
40 x 10 (5 flys)
45 x 10 (5 flys)
50 x 10 (no flys because I barely held onto the dumbbell on the last rep)

Hanging leg lifts
15
dips
3 (bodyweight) (never been good at them in the first place)

Cable crossover flys
1 drop set
60 x 6, 50 x 12, 40 x 24

hanging leg lifts
15

treadmill
speed 3.5 for 5 minutes, 5.0 for one minute, 3.2 for 9 minutes

Got into the truck and though I was going to puke
drove home

BCAA Stack AAC
and a bagel sandwich with porkroll and egg.

Underdog · 01-01-2007, 07:03 AM

and I will have to look into that eric, thank you for your advice. I will look extremely close when the BCAA stack is almost done with.

Underdog · 01-03-2007, 06:32 PM

ok.. took the superpump 250 again at 755 and got to the gym and started lifting at 830.. work out lasted til 935..

Hanging leg lifts/squats
10HLL, 205 x 6
10HLL, 255 x 6
10HLL, 285 x 6
10HLL, 315 x 6 (NEW PR! SHATTERED THE OLD ALREADY!)

incline skull crushers/standing curls (straightbar)
50 x 10 x 10 (skulls/curls)
70 x 10 x 10 (skulls/curls)
90 x 7 Skulls (failed) then 6 curls (failure)

Tbar platform lat raises
20 x 10
25 x 8
30 x 6.5

lion/ox's ( from Widowmaker's log)(new exercise for me)
30 x 10
40 x 8
30 x 10

Seated DB tricep ext/hammer curl
25 x 10 x 10 (per arm)

Arnold press (done as a single set no rest, instead of a drop set I went up in weight)
25 x 10
35 x 10
45 x 7 (failure almost hit myself in the head)

6 minutes on the stationary bike.. these two girls kept looking in my direction and I wondered if they were saying to each other, "what a fat ugly man taht is"

came home drank my BCAA Stack AAC
and two balongna (turkery) sandwiches

Underdog · 01-05-2007, 05:40 AM

Superpump250 firstthing in the morning....

deadlifts
245 x 6
295 x 6
315 x 6
345 x 1
325 x 5

bent over BB rows Underhanded grip
105 x 12
125 x 15
150 x 10 x 5 x 4 (rest/pause)

Pulldowns (Wide grip behind neck/close underhand grip front)
105 x 12 (BN) x 10 (front)
120 x 8 (bn) x 8 (front)
135 x 7 (BN) x 6 (front)

back extensions
15

Home
BCAA stack AAC

Underdog · 01-18-2007, 07:21 PM

ok.. aftermath.....

superpump250

squats
235 x 8
285 x 8
315 x 8
365 x 4

Medium grip upright row (only brought to lower chest)
supersetted with Shrugs
95 x 12 upright rows/20 shrugs
115 x 10 upright rows/20 shrugs
135 x 8 upright rows/20 shrugs

Arnold press
35 x 12
35 x 10
35 x 12

rear lat raises
40 x 8
30 x 10
30 x 12

SLDL
95 x 7
115 x 7
135 x 7

clean and press
95 x 10

home BCAA Stack AAC
chicken and stuffing to eat.. starved out....

Underdog · 01-20-2007, 02:16 PM

no more superpump250, did order though

flat bench press
135 x 8
225 x 8
245 x 4
135 x 12

incline bench
90 x 8
95 x 12
115 x 12
135 x 10

kickbacks
20 x 10
20 x 8

incline extentions
50 x 10
60 x 10
50 x 12

lion ox's
50 x 8

underhand pulldowns
70 x 20
80 x 20
90 x 20

no bcaa stack aac

going to see if it really makes a diff. it did make a diff for lifting....

TALO · 01-20-2007, 02:41 PM

How do you like that superpump 250 ?

Underdog · 01-24-2007, 06:12 PM

ok.. got me superpump250.. took two scoops at 805 started workout at 840....

Deadlift
235 x 8
285 x 8
315 x 8
365 x 4
No straps. no chalk.

bb rows
115 x 12
135 x 12
155 x 8/4 rest pause

Curls
50 x 10
70 x 8
90 x 4 (failure)

Behind the neck pulldowns widegrip
120 x 10
135 x 10
150 x 10

incline hammer curls
20 x 10

high pulley curls (pyrimid set style)
1 set
40 x 10
50 x 8
60 x 4
50 x 4
40 x 6
all held at tension(?) at end of movement (closest to my head for 3-5 seconds)

Drove home
bcaa stack aac

and ready for bed, even though I took 2 scoops of superpump250 at 8, and is now 10:15

Underdog · 01-28-2007, 02:55 PM

today's lift.

superpump250

squats
225 x 10
275 x 10
315 x 10
385 x 3

upright rows to nipple line supersetted with bb shrugs
115 x 10 (rows) x 20 shrugs
125 x 10 (rows) x 20 shrugs
135 x 6 (failrow) x 12 shrugs

Rear lat raises (high cable)
40 x 15
50 x 10
60 x 7

SLDL
135 x 12
155 x 10
185 x 10

One dumbbell front raise
40 x 7, 45 x 7, 50 x7 (one set) x 2 (sets)

clean and press
135 x 3

rope crunches
40 x 15
100 x 15
160 x 15 (got a major cramps)

came home and took me bcaa stack aac

Underdog · 02-01-2007, 07:45 PM

ok tonight. no superpump250 pre workout, nor will I be doing my bcaa stack aac post...

Flat bench
135 x 12
185 x 8
225 x 4

flat bench flys
20 x 10 x 3

incline bench
135 x 12
155 x 10
165 x 8

incline flys
20 x 10 x 3

incline tricep extension
50 x 12
60 x 10
70 x 12

dips
bodyweight x 6

cardio

31 minutes at 3.3 speed/1.5 incline

01-01-2007, 07:02 AM	#11 (permalink)
Underdog Rank: Member Join Date: Sep 2006 Posts: 72	ok I went first thing in the morning... I took the superpump250 at 815 got to the gym at 855 (had to get dressed and get some songs on my mp3 player) ok in the power rack cause I wanted to bench heavy but have no spotter... 205 x 6 215 x 6 235 x 6 240 x 6 135 x 8 (was done to failure, started swaying the weight on the 8th rep) incline DB press (mixed with flys) 40 x 10 (5 flys) 45 x 10 (5 flys) 50 x 10 (no flys because I barely held onto the dumbbell on the last rep) Hanging leg lifts 15 dips 3 (bodyweight) (never been good at them in the first place) Cable crossover flys 1 drop set 60 x 6, 50 x 12, 40 x 24 hanging leg lifts 15 treadmill speed 3.5 for 5 minutes, 5.0 for one minute, 3.2 for 9 minutes Got into the truck and though I was going to puke drove home BCAA Stack AAC and a bagel sandwich with porkroll and egg.
Underdog Rank: Member Join Date: Sep 2006 Posts: 72	Underdog's Sig:Have no fear, Underdog is here! Underdog through and through

01-01-2007, 07:03 AM	#12 (permalink)
Underdog Rank: Member Join Date: Sep 2006 Posts: 72	and I will have to look into that eric, thank you for your advice. I will look extremely close when the BCAA stack is almost done with.
Underdog Rank: Member Join Date: Sep 2006 Posts: 72	Underdog's Sig:Have no fear, Underdog is here! Underdog through and through

01-03-2007, 06:32 PM	#13 (permalink)
Underdog Rank: Member Join Date: Sep 2006 Posts: 72	ok.. took the superpump 250 again at 755 and got to the gym and started lifting at 830.. work out lasted til 935.. Hanging leg lifts/squats 10HLL, 205 x 6 10HLL, 255 x 6 10HLL, 285 x 6 10HLL, 315 x 6 (NEW PR! SHATTERED THE OLD ALREADY!) incline skull crushers/standing curls (straightbar) 50 x 10 x 10 (skulls/curls) 70 x 10 x 10 (skulls/curls) 90 x 7 Skulls (failed) then 6 curls (failure) Tbar platform lat raises 20 x 10 25 x 8 30 x 6.5 lion/ox's ( from Widowmaker's log)(new exercise for me) 30 x 10 40 x 8 30 x 10 Seated DB tricep ext/hammer curl 25 x 10 x 10 (per arm) Arnold press (done as a single set no rest, instead of a drop set I went up in weight) 25 x 10 35 x 10 45 x 7 (failure almost hit myself in the head) 6 minutes on the stationary bike.. these two girls kept looking in my direction and I wondered if they were saying to each other, "what a fat ugly man taht is" came home drank my BCAA Stack AAC and two balongna (turkery) sandwiches
Underdog Rank: Member Join Date: Sep 2006 Posts: 72	Underdog's Sig:Have no fear, Underdog is here! Underdog through and through

01-05-2007, 05:40 AM	#14 (permalink)
Underdog Rank: Member Join Date: Sep 2006 Posts: 72	Superpump250 firstthing in the morning.... deadlifts 245 x 6 295 x 6 315 x 6 345 x 1 325 x 5 bent over BB rows Underhanded grip 105 x 12 125 x 15 150 x 10 x 5 x 4 (rest/pause) Pulldowns (Wide grip behind neck/close underhand grip front) 105 x 12 (BN) x 10 (front) 120 x 8 (bn) x 8 (front) 135 x 7 (BN) x 6 (front) back extensions 15 Home BCAA stack AAC
Underdog Rank: Member Join Date: Sep 2006 Posts: 72	Underdog's Sig:Have no fear, Underdog is here! Underdog through and through

01-18-2007, 07:21 PM	#15 (permalink)
Underdog Rank: Member Join Date: Sep 2006 Posts: 72	ok.. aftermath..... superpump250 squats 235 x 8 285 x 8 315 x 8 365 x 4 Medium grip upright row (only brought to lower chest) supersetted with Shrugs 95 x 12 upright rows/20 shrugs 115 x 10 upright rows/20 shrugs 135 x 8 upright rows/20 shrugs Arnold press 35 x 12 35 x 10 35 x 12 rear lat raises 40 x 8 30 x 10 30 x 12 SLDL 95 x 7 115 x 7 135 x 7 clean and press 95 x 10 home BCAA Stack AAC chicken and stuffing to eat.. starved out....
Underdog Rank: Member Join Date: Sep 2006 Posts: 72	Underdog's Sig:Have no fear, Underdog is here! Underdog through and through

01-20-2007, 02:16 PM	#16 (permalink)
Underdog Rank: Member Join Date: Sep 2006 Posts: 72	no more superpump250, did order though flat bench press 135 x 8 225 x 8 245 x 4 135 x 12 incline bench 90 x 8 95 x 12 115 x 12 135 x 10 kickbacks 20 x 10 20 x 8 incline extentions 50 x 10 60 x 10 50 x 12 lion ox's 50 x 8 underhand pulldowns 70 x 20 80 x 20 90 x 20 no bcaa stack aac going to see if it really makes a diff. it did make a diff for lifting....
Underdog Rank: Member Join Date: Sep 2006 Posts: 72	Underdog's Sig:Have no fear, Underdog is here! Underdog through and through

01-20-2007, 02:41 PM	#17 (permalink)
TALO Rank: Lightweight Experience: 10+ Years Join Date: Sep 2006 Posts: 1,824 Country: Gender:	How do you like that superpump 250 ?
	TALO's Sig:"But when do you actually grow? Well, we don't grow in the gym. In the gym, we destroy. We tear down the body. We only grow when we are recovering. That's right, I said recovery. I see it all the time--people beating themselves up in the gym and not seeing results. They don't understand that hitting the weights hard is only a small part of growing or even cutting down. I could train the same all year round and get big or get ripped just by eating different and taking different supplements"

01-24-2007, 06:12 PM	#18 (permalink)
Underdog Rank: Member Join Date: Sep 2006 Posts: 72	ok.. got me superpump250.. took two scoops at 805 started workout at 840.... Deadlift 235 x 8 285 x 8 315 x 8 365 x 4 No straps. no chalk. bb rows 115 x 12 135 x 12 155 x 8/4 rest pause Curls 50 x 10 70 x 8 90 x 4 (failure) Behind the neck pulldowns widegrip 120 x 10 135 x 10 150 x 10 incline hammer curls 20 x 10 high pulley curls (pyrimid set style) 1 set 40 x 10 50 x 8 60 x 4 50 x 4 40 x 6 all held at tension(?) at end of movement (closest to my head for 3-5 seconds) Drove home bcaa stack aac and ready for bed, even though I took 2 scoops of superpump250 at 8, and is now 10:15
Underdog Rank: Member Join Date: Sep 2006 Posts: 72	Underdog's Sig:Have no fear, Underdog is here! Underdog through and through

01-28-2007, 02:55 PM	#19 (permalink)
Underdog Rank: Member Join Date: Sep 2006 Posts: 72	today's lift. superpump250 squats 225 x 10 275 x 10 315 x 10 385 x 3 upright rows to nipple line supersetted with bb shrugs 115 x 10 (rows) x 20 shrugs 125 x 10 (rows) x 20 shrugs 135 x 6 (failrow) x 12 shrugs Rear lat raises (high cable) 40 x 15 50 x 10 60 x 7 SLDL 135 x 12 155 x 10 185 x 10 One dumbbell front raise 40 x 7, 45 x 7, 50 x7 (one set) x 2 (sets) clean and press 135 x 3 rope crunches 40 x 15 100 x 15 160 x 15 (got a major cramps) came home and took me bcaa stack aac
Underdog Rank: Member Join Date: Sep 2006 Posts: 72	Underdog's Sig:Have no fear, Underdog is here! Underdog through and through

02-01-2007, 07:45 PM	#20 (permalink)
Underdog Rank: Member Join Date: Sep 2006 Posts: 72	ok tonight. no superpump250 pre workout, nor will I be doing my bcaa stack aac post... Flat bench 135 x 12 185 x 8 225 x 4 flat bench flys 20 x 10 x 3 incline bench 135 x 12 155 x 10 165 x 8 incline flys 20 x 10 x 3 incline tricep extension 50 x 12 60 x 10 70 x 12 dips bodyweight x 6 cardio 31 minutes at 3.3 speed/1.5 incline
Underdog Rank: Member Join Date: Sep 2006 Posts: 72	Underdog's Sig:Have no fear, Underdog is here! Underdog through and through

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