Callador 4x4 log

[Immortal_k]

Mar 07 2013
BP 250x1x2 200x3x4 200x1x10
Triceps cable 150x3x12
Pec cross cable 70x3x12
Barbell curls 95x1x10 95x2x8

Good news, my back is feeling MUCH better. I may be deadlifting tomorrow :-)

[Immortal_k]

Mar 09 2013
DL 305x1x1 270x4x4-Rack Pulls
Shrugs 225x3x12
DB row 120x1x10 120x2x8
Chinups BWx2x10 BWx1x8

After my first few attempt at deadlifting I came to the realization that my back has yet to properly recover. I did rack pulls in place of full deadlifts for the 270 sets.

[Immortal_k]

Mar 11 2013
Press 215x1x1 170x3x4 170x1x7
DB front raise 30x3x12
DB lateral raise 25x2x12 25x1x10
DB rear raise 30x3x12
Lying Triceps Extension 80x3x12

Shoulder were so very sore. I can understand what bodybuilders have to go through with all the high reps.

[Les Hahn]

Heh, yeah sometimes my arms are so gassed I can't even lift them overhead! :-) You will get used to the volume eventually though.

For squat, when you do think you are ready, I would just do it 1x per week. That is what I am doing now, and all the hip flexor pain and some minor knee pain I was getting is pretty much gone.

[Immortal_k]

Heh, yeah sometimes my arms are so gassed I can't even lift them overhead! :-) You will get used to the volume eventually though.

For squat, when you do think you are ready, I would just do it 1x per week. That is what I am doing now, and all the hip flexor pain and some minor knee pain I was getting is pretty much gone.

The extra volume does feel great. I squatted this week, but just lightly so I can back into the swing of things, it's been a month since my last squat session.

Mar 12 2013
Squat 275x1x1 225x1x5
RDL 230x3x8
Leg extension 190x3x12
Adductor machine 210x3x12
Leg curl 150x1x10


Mar 14 2013
Bench Press 260x1x2 205x3x4 205x1x9
Triceps cable 160x3x12
Curls 95x3x12 10,10,10
Pec cross cable 80x3x12

[Immortal_k]

Mar 15 2013
DL 345x1x1 275x4x4 These felt awesome. The lower back sure is easy to overtrain, take it easy fellas.
Shrugs 235x3x12
DB row 120x3x12 10, 10, 10
Chinups BWx3x12 10, 10, 10

[Immortal_k]

Mar 17 2013
Press 197.5x1x2 172.5x3x4 172.5x1x7
Front raise 30x3x12
Lateral raise 25x3x12
Rear raise 30x3x12
LTE 90x3x12

Mar 18 2013
Squat 280x1x2 250x4x4 - I can feel my form improving, switching to HB just to get rid of the anterior hip flexor issues is tempting, but I want to squat LB.
RDL 230x3x8
Leg extension 190x3x12
Adductor machine 210x3x12

Didn't do any leg curls, I figured squatting and RDLs are enough for my hammies.

[nkelman]

How sore do RDLs make your hammies?

[Immortal_k]

How sore do RDLs make your hammies?

Not much, maybe I need to do more reps or make them heavier. Leg curls on the other hand have me barely walking, maybe I'll add a single set of 20 leg curls at the end of the squat day.

[Haggit]

Just dropping in to see how you're running the 4x4. My wife and I just started it this week, how are you liking it? Is there any method to the madness of picking the ancillary stuff you chose? What does your nutrition look like?
Anyways, I'll be following and feel free to add whatever thoughts you have to our log.