S.F.W's Joker Style
|
|
09-14-2006, 05:11 PM
|
|
Rank: Lightweight
|
|
Join Date: Sep 2006
Location: Somewhere in the USA
Posts: 1,184
|
|
Thursday--Home
Bi's
d.b. curls
11+9+5 x 40 r.p.
forearmreverse b.b. curl
1 x 20 x 65
calves
done on my vert leg press
1 leg at a time
1 x 12 x 180
quads
1 x 5 x 370
1 x 10+10 x 245 (exp below)
hams
sldl
1 x 6 x 135
1 x 6 x 185
1 x 6 x 195
1 x 6 x 215 all done w/ no rest
just the time it takes to load
Well I freaken blew legs again. For the 1st part of set wieght was fine. for the 2nd part of the set should have gone a little less. Reason being got to about rep 6 and was huffen made it to 10 racked it, got pissed that I didnt make it to 20, got immediatly under it again and did 10 more. It took me about 5-7 min to catch my breath after these....I like em
__________________
S.F.W's Joker Style
Not Based on D.C.
Exercise Directory 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.
|
09-14-2006, 06:45 PM
|
|
Rank: Light Heavyweight
|
|
Join Date: Jul 2005
Location: Trinity University, San Antonio, Texas
Posts: 4,794
|
|
hams are done before quads
and for quads, u have to do 1 set for 6-10 reps, and then 1 set for 20 straight....the way DC describes it is:
Quote:
Originally Posted by DC
everyone usually pauses at about 12 takes 3-5 deep breathes etc etc (just dont rack it on your way to 20-NO RACKING)--I saw another guy on another site saying "no it has to be done in a row with no stopping"...HUH? Put 405 on your back and try that! I usually go 12 (3-5 breaths) then to 15 (3-5 breaths) and then the last 5 reps is "pot luck time"...maybe a 3 1 1 if im lucky, or a 2 2 1 but ive been spent and had to get a 1 1 1 1 1 before and ive not made it many a time too (because Im a pussy like that)
|
best of luck
__________________
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.
|
09-14-2006, 07:32 PM
|
Rank: Light Heavyweight
|
|
Join Date: Mar 2005
Location: CA
Posts: 4,174
|
|
Quote:
Originally Posted by Sentinel
hams are done before quads
and for quads, u have to do 1 set for 6-10 reps, and then 1 set for 20 straight....the way DC describes it is:
best of luck
|
Not when he's doing SLDL's...When doing stiffleg deadlifts, they are done LAST.
|
09-14-2006, 08:33 PM
|
|
Rank: Light Heavyweight
|
|
Join Date: Jul 2005
Location: Trinity University, San Antonio, Texas
Posts: 4,794
|
|
^^ok thats news for me.....thanks for clearing that up sir
|
09-15-2006, 01:50 PM
|
|
Rank: Lightweight
|
|
Join Date: Sep 2006
Location: Somewhere in the USA
Posts: 1,184
|
|
Well happy to see you men sorted this issue out without having to resort to violence
Anyway today was an off day
25 min cardio--recumbant bike
Last edited by Joker13; 09-16-2006 at 04:15 AM.
|
09-16-2006, 09:03 AM
|
|
Rank: Lightweight
|
|
Join Date: Sep 2006
Location: Somewhere in the USA
Posts: 1,184
|
|
Sat--Gym
Chest
Hammer str mach
11+5+3 x 230 r.p.
Shoulders
Hammer str mach shoul
11+7+5 x 200 r.p.
Triceps
dip mach
11+8+7 r.p.
Back Width
Front lat pull down
11+5+4x180 r.p.
Dead Lifts
385 x 3
405 x 5
Well good work out. On first set of d.l. felt sorta like an electric shock and it took my breath, so couldnt make the 8 that I was going for, I know it was from the sldl the other day. Walked it off and did my second set. feel a little sore nothing major
Last edited by Joker13; 09-17-2006 at 09:00 AM.
|
09-16-2006, 09:22 AM
|
Rank: Light Heavyweight
|
|
Join Date: Mar 2005
Location: CA
Posts: 4,174
|
|
Solid day in the gym!
|
09-17-2006, 09:04 AM
|
|
Rank: Lightweight
|
|
Join Date: Sep 2006
Location: Somewhere in the USA
Posts: 1,184
|
|
Quote:
Originally Posted by 0311
Solid day in the gym!
|
Yes, decent day starting to get used to some of the machines, I had a question on "static hold" do you do them right after your last mini set imidiatly after the 8 sec neg? or do you take a breather then jump back under for the hold?
Thanx in advance
Sunday off-day
25 min on recumbent bike
little sore from yesterday
|
09-17-2006, 10:15 AM
|
Rank: Light Heavyweight
|
|
Join Date: Mar 2005
Location: CA
Posts: 4,174
|
|
Quote:
Originally Posted by Joker13
Yes, decent day starting to get used to some of the machines, I had a question on "static hold" do you do them right after your last mini set imidiatly after the 8 sec neg? or do you take a breather then jump back under for the hold?
Thanx in advance
Sunday off-day
25 min on recumbent bike
little sore from yesterday
|
After your third "mini" rest/pause set you do your 8 second negative and rack it. Personally for me, I'll take anywhere from 15-20 breaths before I do a static hold. It also depends on the exercise. If you read my journal I also execute "pulses" in place of statics for some because static holds IMO don't apply to some exercises.
For example, for my DB shoulder presses I prefer pulses because it's too difficult to hold a pair of 80 lb DB's up in the air, especially after an 15-20 RP. Pulses are short quick reps that go about 1/3 of the way up from resting on your shoulders.
Statics and pulses really are only 5% of the program. They're not that important. It's just a tool to overload your muscles completely. So if you're totally dead after a hard RP, it's optional.
The only things that matter are the RP's with 10-12 breaths, ending with a true 8 second negative, controlling your reps, and of course the stretching.
__________________
To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.
I can be found at To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.
|
09-17-2006, 03:23 PM
|
|
Rank: Lightweight
|
|
Join Date: Sep 2006
Location: Somewhere in the USA
Posts: 1,184
|
|
Quote:
Originally Posted by 0311
After your third "mini" rest/pause set you do your 8 second negative and rack it. Personally for me, I'll take anywhere from 15-20 breaths before I do a static hold. It also depends on the exercise. If you read my journal I also execute "pulses" in place of statics for some because static holds IMO don't apply to some exercises.
For example, for my DB shoulder presses I prefer pulses because it's too difficult to hold a pair of 80 lb DB's up in the air, especially after an 15-20 RP. Pulses are short quick reps that go about 1/3 of the way up from resting on your shoulders.
Statics and pulses really are only 5% of the program. They're not that important. It's just a tool to overload your muscles completely. So if you're totally dead after a hard RP, it's optional.
The only things that matter are the RP's with 10-12 breaths, ending with a true 8 second negative, controlling your reps, and of course the stretching.
|
O.k. got it.
Thanx
|
|
|
Currently Active Users Viewing This Thread: 5 (0 members and 5 guests)
|
|
| |
|