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Hey guys back for another round. This past week was
great but the week before it was a perfect example of
what I was talking about last time, making the most of
a workout even if your strength is not so good.
A
week from Monday (18th of Feb.) on bench I started
with 315 and I wanted to get it 3 times because I'd
gotten 310x3 the week before. I pressed it once
pretty easily but something didn't feel right, my
triceps weren't pressing with the power they normally
had, and on the second one it seemed like... a weird
feeling like a car with a low battery that won't pull
right when you push the gas down. They just didn't
have the juice they normally did, and the second one
took forever, but I got it. I didn't let it get me
down, I knew it was a temporary thing, and next week
would go better, it did ;). But for now I had to make
the most of it, so I dropped down to 275 and did as
many as I could, and when I failed I told my partner
to spot me on 1...2...3...4 forced reps until my arms
were dead to punish myself. That felt good, then I
got on the 115 pound dumbbells and only got 5, very
weak day, but on the next two sets I had my spotter
help me and get forced reps so I could get to 8, man
it killed me. On the last set I dropped the 115s and
grabbed the 90s and did a drop set. That's not where
it got good though.
I thought I was gonna be weaker
but my flyes and cable crossovers were right up there,
35s on the flyes and 30 on the crossovers. I took
everyone to failure and when I couldn't flyes anymore I
let the dumbbells hang out to my sides to stretch my
chest. I really wanted to punish myself. Then onto
skullcrushers, I got a new PR!!! 100x10. Strange
because earlier it felt like my triceps were weak.
Probably the adrenalin from all the aggression I had,
I turned the negative energy (depression) many guys
get when their strength goes down and turned it into
positive energy, aggression and competitiveness. Guys
lose their focus, YOU CAN NEVER LOSE YOUR FOCUS AND
YOUR COMPETITIVE DRIVE. That's the lesson for this
week, turn negative energy into positive energy.
The next day, Tuesday 19th of February, was back and
biceps, and my bent over rows actually went up, here's
how the rest of the week went:
Tuesday, back/biceps, Feb 19th
Bent Over Rows: 215x5 (New PR), 185x10
Dumbbell Rows: 115sx7r 6L, 100sx12r 11L, and 100sx10r
9L
CRGP downs supersetted with seated cable rows: I just
went all out, not keeping up with weight
21's with 55lbs. (pretty east) then another set of
21's with 60 lbs. (barely got it, biceps don't have
much left after back)
Then I burned the biceps completely out by going
straight to dumbbell curls with the 25s to failure.
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 |
What Are 21's?
One
of Arnold's favorites. Using the curl as an example, you would do 7
full reps followed by 7 half reps from the starting position to half
way up followed by 7 half reps from half way up to the top of the
movement. All of this counts as one set. |
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 Click To Enlarge.
21's Using The Curl.
Wednesday, legs, Feb 20th
I didn't sleep the night before very well, my partner
couldn't come to spot me, and I felt bad so I didn't
go heavy:
315x10, 335x8, 300x12
Leg Press: 14 plates x 8, 8, 12 plates x 10
Then leg curls which I don't keep track of the
weight, next week was much better.
Thursday, incline chest/shoulders, Feb. 21st
This was a good workout got 205x6 and then 225x4 on the
incline which is a new PR for me since my incline sux
so bad (but I'm workin' on it) then 185x10.
Incline db press: 80sx10, 8, 7 (last week I had to
drop from the 80s to 70s to stay in the 8-10 range)
then superset incline flyes with cable crossovers.
Then I did rear lateral raises, run the rack on
standing lateral raises, and dumbbell presses with
50s.
Friday, back (isolation), Feb. 21st
This is a special day, its why I started training 5x a
week, to bring my back into balance with my chest.
Its reserved solely for isolating and sculpting my
back. Lat pull downs, one arm cable rows, chins, and
anything else I can do to isolate and build my back I
do. Weights aren't important I just pump my lats and
traps up as much as possible and isolate them.
Well, this past week went much better, without going
into too much repetitive and unnecessary detail, this
is what happened:
Monday, chest/tris, Feb. 25th
Bench: 315x3 hahaha and 275xfailure, this is the last
week of doing just 2 sets, I'm moving to 10-8-6-4 now
DB press: 115sx8, 7, 5 plus a forced
Tuesday, Feb 22nd, back/bis
Bent over row: 225x3, 205x6
Wednesday, Feb 23rd, legs
Derek couldn't make it AGAIN on leg day, but I wanted
to do more than last week so I compromised... decided
to get a change of pace and do "ass to grass" squats
where I go way lower than parallel, as low as I can go
(the bar was touching the safety rack):
Deep Squats: 365x5, 315x8
Leg Press: 14 platesx10, 8, 8
Superset Leg extension with leg curl (very intense,
barely walking now)...and I'm out.
Thursday, incline chest, Feb. 24th
Incline Bench: 225x4 (same as last week, but my chest
was sorer this time so that's an increase I guess),
185x10, 185x8
Incline dumbbells: 75sx12, 10, 8
Shoulders were awesome today, I supersetted rear lat
raises with dumbbell presses, good superset, then ran
the rack with standing laterals and finished 'em off
with another set of db presses.
Friday, iso back, feb 25th
Good session, I hate all this light iso-stuff but I
know it's good for me.
That's it for these past two weeks, talk to you guys
later!
- Alton
beautifuldisaster420@yahoo.com
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