Welcome back, Lou. Will be following your progress. Sorry the surgery didn't have the results you'd hoped for.
Wednesday
1/3
Day #2 legs/biceps
Note: a mix of powerlifting and BBing
DEADLIFTS and RDL's normal Powerlifting modality
legs/biceps I used my 30/60 method - 30 seconds continuous repping followed by 60 sec rest.
for hip belts I was able to use the T-Bar platform. I hooked my Spud Belt up to the T-bar handles. The weight here is less important than the burn
wedmesday day #2 sets reps WT 1/18 2" deficit deadlifts 3@7,3@8,3@9; 4-6% 275,285,295; 280x3 legs/bicep 30/60 BBING HIP BELT SQUAT 3 30/60 25 NEUTRAL CHIN UPS 3 30/60 LEG CURLS 3 30/60 90 Cable HAMMER CURLS with arm blaster 3 30/60 25 LEG EXT 3 30/60 70 MACHINE PREACHERS 3 30/60 45 ss STANDING CALF RAISE 4 10-12 SEATED CALF raise 4 10-12 1/18 RDL 3 6@7,6@8,6@9; 190,200,210 ab STANDING AB ROLLER 1 5 V BENCH SITUPS 3 25,15,10 30 cardio
Last edited by lou t; 01-03-2018 at 05:30 PM.
Welcome back, Lou. Will be following your progress. Sorry the surgery didn't have the results you'd hoped for.
Thursday 1/4
Day #2 of Chest/Back
30/60 = work set timed for 30 seconds and 60 second intraset rest.
The protocol is to use a weight I can do for 12 reps full range of motion. The 12th rep would be failure to do full range of motion. that brings me to about 15 seconds into the 30 second set. from there I do partials, when I can no longer do partial i do static holds.
the first (2) sets are warm up set and the second is a feeder set. just making sure I have the right weight.
chest finisher is smith machine laddered pushups. I start on the floor and rep to failure. I take 15 second rest, with smith machine bar on the bottom rung, I rep to failure, 15 second rest, move bar up on rung rep to failure. I continue this until I up on the 4th rung.
total burn out of the pecs and triceps
thursday Day #2 back/chest sets reps WT notes chest ISO LATERAL HAMMER CHEST PRESS 5 30/60 50ea. side next session change wt to 45 ISO LATERAL HAMMER INCLINE PRESS 5 30/60 35 ea side INCLINE CABLE FLYES 5 30/60 22.5 EA SIDE chest finisher smith machine laddered pushups 1 25,20,20,25,25=115 START ON FLOOR X 25 back neutral grip pull ups 5 30/60 ADJUST REST PERIOD TO 90 SEC SEATED HAMMER ROW 5 30/60 70 EA SIDE CABLE ROPE ST ARM PULL DOWNS 5 30/60 50 back finisher T bar rows 4 15,10,8,8 75,85,90,95 30 CARDIO
Friday 1/5
Shoulders/TRi/TRaps Day #2
friday SHOULDERS/TRI/TRAPS DAY #2 SETS REPS WT SHOULDERS ISO LATERAL HAMMER OVERHEAD PRESS 5 30/60 40 ea side INCLINE REAR DELT SWINGS 5 30/60 30ea side db lateral static holds 3 30/60 40 ea side TRAPS Hise shrugs using standing calf 3 sec hold 3 8 180 ss rope face pulls 3 10 30 2 ct paused db incline shrugs 3 12 65 2 ct paused at top close grip bench 5 30/60 140 LYING DB ExT 5 30/60 25 across bench tri ext 5 30/60 55 abs standing ab roller 1 12 20 cardio
sunday
1/7
day#1 legs/biceps
Note: I organized my training today with doing squats/powerlift.
next I did what I will call - 'Time under tension' 35/60. I increase work set time from 30 seconds last week to 35 seconds this week with same weight as last week.
then did 3 leg exercises hipbelt squats, leg ext and lying leg curls using 35 sec work sets with 60 second intraset rest.
biceps used chins, cable hammers and machine preacher 35/60. except for the chins i used q 90 second intraset rest.
calf's I used 2 exercises for cluster sets- I used a weight = 80% 1 rep max and did 8 or 10 reps, rest 15 seconds do another 8 or 10 reps. did this for 5 minutes. then proceeded to second calf exercise and repeated the the 8-10 reps with 15 sec rest for 5 minutes.
Happy with squats session. next week i want to test my 1 rm. looking for about 345.
got good leg and bicep pump today
sunday day #1 legs SETS REPS WT NOTES 1/25 SQUATS 4 1@8, 1@9, 2@9, 2@9 315x1,330x1,315x2,300x3 35/60 legs HIP BELT SQUAT 3 35/60 25 LEG EXT 3 35/60 70 LEG CURLS 3 35/60 90 biceps CHIN UPS 3 35/90 Cable HAMMER CURLS with arm blaster 3 35/60 20 MACHINE PREACHERS 3 35/60 40 cluster set STANDING CALF RAISE 4 8 180 cluster set SEATED CALF raise 4 10 135
Last edited by lou t; 01-07-2018 at 11:27 AM.
monday 1/8
Day #2 Chest/Back
training organized:
powerlift deadlifts
BB chest and back using 35 sec sets and 60 sec intraset rest.
monday day #1 back/chest SETS REPS WT chest ISO LATERAL HAMMER FLAT CHEST PRESS 5 35/60 45ea. side ISO LATERAL HAMMER INCLINE PRESS 5 35/60 35 ea side INCLINE CABLE FLYES 5 35/60 22.5 EA SIDE chest finisher smith machine laddered pushups 1 30,20,20,25,25=120 15 sec intraset rest 1/25 bldl 3 1@8,1@9, 2@9, 2@9 330,350,340,330 neutral grip pull ups 5 35/90 SEATED HAMMER ROW 5 35/60 70 EA SIDE CABLE ROPE ST ARM PULL DOWNS 5 35/60 50 abs standing ab wheel 7,5,3,3 = 20 reps cardio 20
Last edited by lou t; 01-08-2018 at 07:48 AM.
Tuesday 1/9
Shoulders/Triceps/Traps
tuesday SHOULDERS/TRI/TRAPS DAY #1 SETS REPS WT SHOULDERS ISO LATERAL HAMMER OVERHEAD PRESS 5 35/60 40 ea side INCLINE REAR DELT SWINGS 5 35/60 30ea side db lateral static holds 3 35/60 40 ea side TRAPS Hise shrugs using standing calf 3 sec hold 4 8 180 db incline shrugs 3 35/60 65 2 ct paused at top rope face pulls 3 10 30 2 ct paused close grip bench - smith machine 3 35/60 90 LYING DB ExT 3 35/60 22.5 need to find alt. across bench cable tri ext 3 35/60 55.7 tri finsiher smith machine tri ext - mechanical leverage 5 min cluster 15 bw awesome finisher. keep in abs hanging leg raises 2 30,20 cable rope curnches 1 20 reverse crunches 1 30 cardio 30 note: increase rest period next week to 80sec and 40 sec work set
great stuff lou. is Saturday your recovery day?
thanks....yeah for now. I started doing my leg days on Sundays and Wednesdays in doing so left me with Saturdays as my day off of training but I will do cardio if I wasn't able to get enough cardio in during the week. sometimes I'm gassed at the end of my training and can't bear the thought of doing fucking cardio.
Day #2 of legs/biceps
week #2 of Time under Tension sets
week #1 was 30/60
Week #2 is 35/70 - I am using the same weights as last week but increasing the set time by 5 seconds. I will try to keep the weights the same through week #4. This is brutally hard shit. I get an awesome muscle pump. The cluster sets are also really hard. just another way of shocking the muscles.
Week #3 will be 40/80
Week #4 will be 45/90
35/70 sets = work set is for 35 seconds and rest period is 70 seconds. I pick a weight i will go to failure in 12 reps and go for 35 seconds. I usually will hit failure at about the 15-20 sec mark. once I hit failure (use proper form) I do partials, when I can't do partials, i do a static hold to completely annihilate the muscle.
Wednesday legs/biceps/calf day #2 sets reps WT notes 35/70 legs HIP BELT SQUAT 3 35/70 40 LEG EXT 3 35/70 70 LEG CURLS 3 35/70 90 biceps CHIN UPS 3 35/90 Cable Rope HAMMER CURLS 3 35/70 20 MACHINE PREACHERS 3 35/70 45,42.5,40 next week add 100 rep finisher ss STANDING CALF RAISE 8 180 cluster set SEATED CALF raise 6 135 cluster set 20 cardio cluster sets =rep out for 8 or 6, 15 sec rest, repeat for 5 minutes
Last edited by lou t; 01-10-2018 at 03:40 PM.
Thursday
1/11
bw 152
Day #2 Chest/Back
Note:
I got my right index finger caught in a chain under load yesterday doing hip belt squats. My finger is heavily taped, throbbing, bleeding. So today I had to grip with only 3 fingers. no biggy.
As I always say....there's always something.
the neutral chins are getting harder even with only adding 5 seconds. I was able to do about 20 reps first sets before having to do partials. second set I could only do about 15, the last set about 10. doing the partials is murder and then the last few seconds just doing a static hold....hard shit.
got some powerlift in with the deficit dl's.
thursday Day #2 back/chest sets reps WT notes chest Isolateral hammer CHEST PRESS 3 35/70 40 ea side ISO LATERAL HAMMER INCLINE PRESS 3 35/70 35 ea side INCLINE CABLE FLYES 3 35/70 22.5 EA SIDE chest finisher plate pinchers 4 15 (3) 5lb plates 2" deficit deadlifts 4 2@7,2@8, 2@9x2 275,305,315,315 lats neutral grip pull ups 3 35/90 SEATED HAMMER ROW 3 35/70 70 EA SIDE CABLE ROPE ST ARM PULL DOWNS 3 35/70 50 abs standing ab wheel 10,5,5 =20 20 reps in as few sets as possible 25min CARDIO