Bodybuilding.net - Bodybuilding Forum

Friday's Workout

WORKOUT:


A2G Squats: 2x12 @ 265lbs.
Stiff Leg Deads: 1x12 @ 170lbs.
Inc. BB Press: 2x12 @ 205lbs.
Cable Flies: 2x12 @ 40lbs.
JS Rows: 2x12 @ 185lbs.
Pulldowns: 1x12 @ 110lbs.
Arnold Press: 1x12 @ 50lbs.
DB Side Raises: 1x12 @ 35lbs.
Tri Press Down: 1x12 @ 110lbs.
DB Curls: 1x12 @ 50lbs.


OVERVIEW
Well this sucked. Work was just too much this week and I could only get this much lifting in before the gym closed. I would have worked out Saturday but my girl friends parents were in town and I promised to hang out with all of them.
So what now?

I'm going to do another week of 12's. I'm going to start the week 5lbs. more than the previous week. So, last Monday's squat was 245lbs. so this Monday's squat will be 250lbs. May not seem much to some of you but it is more weight than I did before. I will still go with the same weight increase.

__________________
Yesterday is History, Tomorrow a Mystery, Today is a Gift, Thats why it's called the Present.

MONSTER: My Strength Endurance Journal, Part 2: The Strength Endurance Journal Returns <--NEW

BULKING: My 5X5 Journal

CUTTING: My CKD Max-OT Journal, My HST Cutting Journal

Thats a lot of weigt to be pushing for 12 reps, multiple sets, multiple days a week bro. And anyone that tells you different is either a liar, or an asshole. Keep them numbers moving brotha.

__________________
I don't do this for my family, my friends, women, accolades, pride, or ego. I do it for me and no one else, its just part of who I am.

Thanks man. I don't know if the last day of 12's is going to be a good one but we'll see.

Monday's Workout

WORKOUT:

A2G Squats: 2x12 @ 250lbs.
DB Lunges: 1x12 @ 45lbs.
Stiff Leg Deads: 1x12 @ 165lbs.
Inc. BB Press: 2x12 @ 190lbs.
Cable Flies: 2x12 @ 35lbs.
JS Rows: 2x12 @ 170lbs.
Pulldowns: 1x12 @ 105lbs.
Close Grip Pulldowns : 1x12 @ 105lbs.
Arnold Press: 1x12 @ 45lbs.
DB Side Raises: 1x12 @ 30lbs.
Rear Delt Raises: 1x12 @ 25lbs.
Skulls EZ Curl Bar: 1x12 @ 85lbs.
Tri Press Down: 1x12 @ 105lbs.
DB Curls: 1x12 @ 45lbs.
Reverse EZ Curls: 1x12 @ 80lbs.
Standing Smithy Calf Raise: 1x12 @ 290lbs.
Seated Calf Raises: 1x12 @ 200lbs.
Shrugs: 1x12 @ 285lbs.


OVERVIEW
ooooohh man was do I feel better. This workout kicked my ass today. I thought I was going to but that was because I ate my pre workout meal a little too close to working out. So after JS rows I had to take a 5 minute break and try to get my stomach to relax. Other than that my weight has gone up for most of the exercises like I said and we'll see if I can keep up with the progression.

Wednesday's Workout

WORKOUT:

A2G Squats: 2x12 @ 260lbs.
DB Lunges: 1x12 @ 45lbs.
Stiff Leg Deads: 1x12 @ 170lbs.
Inc. BB Press: 1x12, 1x10 @ 200lbs.
Cable Flies: 2x12 @ 35lbs.
JS Rows: 2x12 @ 180lbs.
Pulldowns: 1x12 @ 110lbs.
Close Grip Pulldowns : 1x12 @ 110lbs.
Arnold Press: 1x12 @ 50lbs.
DB Side Raises: 1x12 @ 35lbs.
Rear Delt Raises: 1x12 @ 30lbs.
Skulls EZ Curl Bar: 1x12 @ 90lbs.
Tri Press Down: 1x12 @ 110lbs.
DB Curls: 1x9 @ 50lbs.
Reverse EZ Curls: 1x10 @ 85lbs.
Seated Calf Raises: 2x12 @ 210lbs.
Shrugs: 1x12 @ 295lbs.


OVERVIEW
I don't think I can go up in curls anymore. I arms are cooked. Also, I'm cutting out Smithy calf raises because it takes too much time loading and unloading weight and I'm trying to keep the time in the gym to an hour. The only reason I don't do regular standing calf raises is because the machine only goes up to 160. I've already b!tched about it to the gym people and hopefully they get a new machine. So seated calf raises are now done twice. Incline was also very taxing and I don't know how much I can go up next time.

On some new news, I might be competing again coming up this July on the 23. I don't know yet what weight class I'll be in but if all cutting goes well it will be a lower one.

Friday's Workout

WORKOUT:

Morning Cardio: Treadmill 25 mins. light jog.

A2G Squats: 2x12 @ 270lbs.
DB Lunges: 1x12 @ 50lbs.
Stiff Leg Deads: 1x12 @ 175lbs.
Inc. BB Press: 2x10 @ 205lbs.
Cable Flies: 2x12 @ 40lbs.
JS Rows: 1x12, 1x10 @ 190lbs.
Pulldowns: 1x12 @ 115lbs.
Close Grip Pulldowns : 1x9 @ 115lbs.
Arnold Press: 1x10 @ 55lbs.
DB Side Raises: 1x10 @ 40lbs.
Rear Delt Raises: 1x9 @ 35lbs.
Skulls EZ Curl Bar: 1x12 @ 95lbs.
Tri Press Down: 1x12 @ 115lbs.
DB Curls: 1x11 @ 50lbs.
Reverse EZ Curls: 1x10 @ 90lbs.
Seated Calf Raises: 2x12 @ 220lbs.
Shrugs: 1x12 @ 305lbs.


OVERVIEW
Well I've def. hit my plateau on most of these lifts. I can't wait to do 10's and add some weight and sets to most of these.

Monday's Workout

WORKOUT:

Morning Cardio: Treadmill 25 mins. HIIT.

A2G Squats: 3x10 @ 240lbs.
DB Lunges: 2x10 @ 35lbs.
Stiff Leg Deads: 1x10 @ 160lbs.
Inc. BB Press: 3x10 @ 170lbs.
Cable Flies: 2x10 @ 25lbs.
JS Rows: 2x10 @ 150lbs.
Pulldowns: 2x10 @ 100lbs.
Close Grip Pulldowns : 1x10 @ 95lbs.
Arnold Press: 2x10 @ 35lbs.
DB Side Raises: 1x10 @ 25lbs.
Rear Delt Raises: 1x10 @ 20lbs.
Skulls EZ Curl Bar: 1x10 @ 75lbs.
Tri Press Down: 1x10 @ 100lbs.
DB Curls: 1x10 @ 35lbs.
Reverse EZ Curls: 1x10 @ 65lbs.
Seated Calf Raises: 3x10 @ 185lbs.
Shrugs: 2x12 @ 275lbs.


OVERVIEW
I increased the sets on most of the compound movements just to keep up with a little more volume since the reps did go down. This was a very good workout. I felt very refreshed.

Ah, you've got the infamous zig-zag going on. I hate that. Really psychologically debilatating. I know Haycock says it doesn't make a difference but I think it sucks. Since your doing circuits it probably doesn't matter and increasing the volume may be just what you're looking for but remember another option is to reduce the number of increments and repeat workouts allowing you to drive the weight up somewhat.

__________________

To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.



To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.
or
To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.


If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.

oh yes, the zig zag is on... but I kinda like it. It's like a mini deload... sorta.. most of the weight for the smaller lifts I don't increment as much and repeat workout weight, but the big lifts are definitely zig zag. The only reason I don't really care about the zig-zag too much is because of the cutting. If I were going for Hypotrophy then I would calculate the numbers differently. Not only that, but the reps are so close together, 15/12/10/8, you almost have to zig-zag unlike the "traditional", 15/10/5, where it is 5 rep. decreases.

That's kinda what I figured