Posts Tagged ‘Training Log’

Aug 24th
Home morning Delt workout:
Cable side Delt raises
• 4 sets
Supported Bent Over Rear Delt Cable Raises
• 4 sets
Upright Front Cable Rows
• 6 sets
Daily set total = 14

Aug 25th


“V” Handle Lat Pull Downs
• 4 sets
“V” Handle Low Rows
• 4 sets
Pro Grip Lat pull Downs
• 3 sets
“V” Handle Cable Curls
• 6 sets
Daily total sets = 17

26th OFF

Aug 27th

Bb Flat Presses
• 11 sets
“V” Handle Tri Press Downs
• 4 sets
“V” Handle Reverse Grip Tri Press Downs
• 4 sets
Bb Flat Press S.S. Reverse grip Tri press Downs with “V” Handle
• 5 Super Sets (10 single sets)
Daily sets total = 24 (29 singles)

28th OFF

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July 15th

 Morning:

FreeMotion Lat Pull downs, very slow and controlled

  • 100 x 10
  • 140 x 10
  • 140 x 10

 H.S. ISO High Rows

  • 184 x 10
  • 184 x 15
  • 274 x 10
  • 364 x 10
  • 414 x 6
  • 184 x sat set

 H.S. ISO Seated Rows, seat all way up and Palm down Grip

  • 204 x 15
  • 294 x 10
  • 384 x 10
  • 204 x sat set

 Tri Press Downs, Reverse Grip Flat bar

  • 90 x w/up
  • 110 x 15
  • 130 x 10
  • 150 x 10
  • 170 x 8
  • 80 x sat set

Tri Press Downs, Overhand, Flat bar

  • 100 x 10
  • 120 x 10
  • 150 x 10
  • 190 x 9
  • 80 x sat set

 Afternoon:

Had a scare.  On both legs just above the outer ankle bone I had lumps about the diameter of a quarter, standing up 1/2” high.  As my heart rate went up they would swell and my feet hurt a lot – lot more than normal.  So went to Doc. (missed night workout at this point).   

Findings:

He knocked me to 1 workout a day for a little to let CNS get a break. (foot pain) So no night w/o today.  W/O’s will bounce between day with Jer or Lance or a  night with Tammy.

  Legs have large weak area’s in some veins (what’s the odds of same place both legs, AKA-Varicose veins).  So I have to ware Compression socks or wrap them.

 Today also is the start of my cutting for Sep. 24th Guest Posing at the 2011 INBF Cardinal Classics.

 

July 14th  

 Morning:

Bb  Flat press

  • 230 x 2

 High Pulley Ab Crunches

  • 3 sets, as many as I could do.

 Low Pulley Flat Bar Bi Curls

  • 3 sets

 Afternoon:

Tri Press Downs Super Set with Low Pulley Curls

  • 7 Super Sets

 Night:

Bb Flat Press

  • 240 x 1
  • 250 x 1 with a lift off

July 13th

Morning:
Db Front raises
• Palm Down with a 2 sec hold on top
1. 30’s x 10
2. 30’s x 10
• Palm Up with a 2 sec hold at top
1. 30’s x 8
2. 30’s x 6

Db Shoulder Presses
• 50’s x 10
• 50’s x 10
• 50’s x 10
• 35’s x sat set

Machine Side Delt Raises, single arm
• 70 x 13/13
• 85 x 10/10
• 100 x 10/10
• 120 x 10/10
• 135 x 10/10
• 165 x 10/10
• 210 x 2, ½ reps
• 70 for sat. = Both arms, 2 reps with last rep a 5 sec static hold, 3 reps with last a 5 sec. s.h. , 4 reps with last a 5 sec. s.h. , 5 reps with last rep a 60 sec s.h.

H.S. ISO Low Row Shrugs.
• 196 x 15
• 196 x 20
• 196 x 25

Night:

H.S. Ab machine Crunches
• 100 x 10
• 125 x 10
• 70 x 20
• 70 x till felt like going to throw up.

July 12th

 Morning:

Bb Flat Bench Press

  • 230 x 1

Plate side Delt raises, 10 reps palm down right into 10 thumb down.

  • 10 x 10,10
  • 10 x 10/10

Plate Front Delt raises palm down

  • 10 x 10
  • 10 x 10

Bb Flat Bench Press

  • 230 x 2

 Night: This was about the reps and feeling the fibers doing the work.

Db Pull Overs

  • 100 x 5
  • 100 x 10
  • 100 x 10

Machine Chest supported Rows Overhand Grip, SLOW

  • 100 x 10
  • 100 x 10
  • 100 x 10

Machine Rows Underhand Grip

  • 100 x 10, slow
  • 175 x 10
  • 235 x 5

Flat Bar Tri Press downs, very slow

  • 80 x 15
  • 80 x 15
  • 80 x 15

Reverse Grip Tri Press downs, slow

  • 130 x 10
  • 130 x 10
  • 130 x 10

July 11th

 Chest  today.

 Morning:

Bb Decline Bench Press

  • 135 x 11
  • 155 x 10
  • 185 x 10
  • 185 x 10
  • 205 x 8
  • 225 x 2
  • 235 x 3
  • 255 x 1
  • 135 x sat set

H.S ISO Incline Press

  • 196 x 10
  • 196 x 5
  • 246 x 2
  • 286 x 1
  • 336 x f, straight into
  • 286 x 1
  • 246 x 6
  • 106 x sat set

Machine Preacher Curl

  • 75 x 10, last rep static hold, single arm x 3
  • 85 x 10
  • 120 x 7, last rep static hold
  • 165 x 3
  • 75 x sat set

Reverse Grip Straight Bar Cable Curls

  • 75 x 10
  • 75 x 10
  • 75 x 10

Rope Cable Curls

  • 90 x 10
  • 95 x 10
  • 105 x 10

 Night:

Db Decline Presses

  • 100’s x 8

“V” Handle Tri Press Downs

  • Stack x 20

1 Arm Chin Ups

  • 10/8

Machine Reverse Flies

  • 140 x 10

Machine Preacher curls

  • 90 x 8

H.S. ISO Shoulder Press

  • 200 x 10

 Notes:  Night w/o TV interview and taping.

How Does Occlusion Training Work In Increasing muscle?

BEGINNER | May 19 2009

Can we use lights weights and still grow big muscles? It seems you can with occlusion training.

exercise with occlusion

What is Occlusion Training?

Occlusion training involves partially restricting (occluding) the blood flow to the muscle when you are lifting weights by using a tourniquet cuff.

Why has Occlusion Training become so popular?

Lighter Weights: For muscle growth, you need to use heavy weights (> 65% of your 1RM). However, occlusion training with lighter weights (20 -50% of 1RM) has shown to achieve muscle & strength gains comparable to conventional training with heavier weights (around 80% 1RM).

Rehabilitation: Heavier weights are not recommended when you are recovering from injury. Occlusion training improves strength and muscle gains with lighter weights which is beneficial for rehabbing injuries.

Studies: Number of scientific studies have confirmed the above results with occlusion training.

So how does Occlusion Training increase muscle growth?

The major factors that could explain muscle growth with occlusion training are:

Recruitment of Type 2 Fibers: Muscles are made of two types of fibers: Type 2 & Type 1 fibers. Type 2 fibers are the ones which grow easily and make you look big. But Type 2 fibers are only recruited when you go to failure or when you use heavy weights (>80% 1RM).

When lighter loads are combined with occlusion, Type 2 fibers are recruited way early in the set just like when you are doing a heavier weight. So they get naturally bigger.

Increase in Growth Hormone: Lighter loads with occlusion have shown to increase GH levels more than heavy training. But recent evidences have shown increases in GH not to have much benefit for muscle growth.

Metabolic Accumulation: The accumulation of metabolites like lactic acid, hydrogen in the muscle (causes the burn) due to blood flow restriction may help in increasing muscle growth. But we are not sure.

Practical Application

The muscle is usually occluded when you are using heavier weights (> 60% of1RM). But you can occlude or reduce blood flow a bit more with some other techniques.

  • Not relaxing the muscle throughout the set. Or maintain the tension thought the muscle by doing partial movements and/or contracting them hard.
  • Keeping rest time between sets short
  • Doing a drop set with lighter weights after your heavy set. When you use heavy weight, you are recruiting ALL your fibers from the very first rep.So a drop set can give you some metabolic build up (the burn) which may help in muscle growth.
  • Occluding the muscles for more than 5-10 minutes with tourniquets can cause serious muscle damage.

artical by:

 

May 12th

 Delts and Core Workout –  33 sets for the day

20 min’s hand bike.

 “A” Delt only Workout =  14 sets

Low Cable Single Arm Delt Raises =  3-0-3-0 tempo

  1. 10 x 10
  2. 20 x 10
  3. 20 x 10
  4. 20 x 10
  5. 20 x 10
  6. 20 x 10
  7. 20 x 10
  8. 20 x 10
  9. 20 x 10

Low Cable Front Delt Raises =  3-0-3-0 tempo

  1. 20 x 10
  2. 20 x 20

High Cable Single Arm Rear Flies = 3-0-3-0 tempo

  1. 20 x 20
  2. 20 x 20
  3. 20 x 20

 “B” Delts and Abb Workout – 19 sets

H.S. ISO Shoulder Press

  1. 160 x 10
  2. 200 x 10
  3. 290 x 2
  4. 290 x F
  5. 200 x 10
  6. 200 x 10
  7. 210 x 6
  8. 210 x 6
  9. 210 x 5
  10. 160 x 14

Abb Machine (we found a setting that don’t hurt my back).

  1. 70 x w/up
  2. 70 x 10
  3. 90 x 10
  4. 110 x 4
  5. 110 x 2
  6. 90 x 10
  7. 90 x 10

v  Liquid Sups.

  1. 90 x 10
  2. 65 x 22

I love the fact we found a way to hit my Abb’s better.   Post cutting power is coming back a little.     Dedication to nutrition a little off with taste buds still going crazy.  Getting a rain on it and keeping to a reverse diet plan. May have did a little high card jump this week but I can adjust to it.

May 11th

32 sets = Daily Total

“A” Back Workout – 17 sets

Low Cable Single Arm curls =  4-2-3-0 tempo

  • 25 x 10
  • 25 x 10
  • 25 x 10
  • 30 x 10
  • 30 x 10
  • 30 x 10

Low Cable straight Bar Curls = 4-2-3-0 tempo

  • 30 x 20
  • 30 x 20
  • 40 x 20
  • 40 x 20 – speed set

Low Cable Single Arm Curls = 4-2-3-0 tempo

  • 30 x 10
  • 30 x 10

Tri Rope Press Downs = 4-2-3-0 tempo

  • 40 x 15
  • 40 x 15
  • 40 x 15
  • 40 x 15
  • 40 x 15
  • 40 x 15

“B” Arm Workout – 15 sets

Machine Preacher Curls = All Negatives with a goal of a 30 count.

  • 125 x 5
  • 160 x 5
  • 160 x 3
  • 115 x 3
  • 70 x 5
  • 70 x 5

Tri Extension Machine = All Negatives with a 30 count goal.

  • 85 x 10
  • 100 x 8
  • 55 x 5
  • 55 x 8

Db Seated Negatives = 20 count goal

  • 40’s x 5
  • 40’s x 5

v  Liquid sups

  • 40’s x Sat set – regular curls
  • 40’s x Sat set

Db Seated Over Head Tri Extensions

  • 40 x Sat set   

 

May 10th

10 min’s hand bike at wake up.

“A” Back Workout – 12 sets

Lat Pull Downs, Chin-up close grip style, slow and mind muscle control

  • 65 x 15
  • 75 x 15
  • 95 x 15
  • 95 x 15
  • 95 x 15

Stiff Arm Pull Downs, slow with varied position static holds

  • 35 x 10
  • 35 x 15
  • 35 x 15
  • 35 x 15

Lat Pulldowns, Pro Grip, slow, behind the neck

  • 95 x 15
  • 95 x 15
  • 95 x 15

5 min’s hand bike.

 “B” Back Workout – 21 sets

Lat Pulldowns – Wide Grip to front

  • 135 x 10
  • 165 x 10
  • 155 x 10
  • 170 x 10

Lat Pulldowns – “V” Handle

  • 170 x 10
  • 185 x 10
  • 130 x 10  slowwww

H.S. ISO Seated Chest supported Rows (weight per arm)

  • 82 x 10 – both Arms and slow
  • 127 x 10 – both arms
  • 172 x 10 – single arms
  • 217 x 6
  • 172 x 10
  • 127 x 10 back to both arms
  • 82 x 12
  • 82 x 15

Crucifix Lat Pulls

  • 50 x warm up
  • 70 x 8
  • 70 x 15
  • 80 x 20
  • 80 x 13
  • 80 x 15

v  Liquid sups

  • 60 x Sat set
  • 60 x Sat set

 

May 9th

“A” Chest Workout – 10 sets

Bb Flat press

  • 135 x 15
  • 155 x 10
  • 185 x 5
  • 185 x 5
  • 205 x 3
  • 205 x 2
  • 185 x 6
  • 185 x 5
  • 135 x 15
  • 135 x 15

“B” Chest Workout – 20 sets

Smith Machine Incline Presses

  • 135 x 10
  • 185 x 5
  • 185 x 5
  • 185 x 4
  • 185 x 4
  • 165 x 8
  • 145 x 9
  • 135 x 10

Db Incline Flies

  • 30’s x 8
  • 30’s x 9
  • 30’s x 10
  • 30’s x 10

FreeMotion Cable Flies

  • 50 x 20
  • 70 x 8
  • 70 x 10
  • 70 x 10
  • 70 x 10
  • 70 x 10

v  Liquid sups

  • 50 x 15
  • 50 x 15

April 29th

B/W= 134.8  Hard and dry. Very flat.   Cheat meals day.

Core and Bi’s today. 32 total sets.

W/O “A” Saturation

  • 8 sets Bi High Cable seated Bi Curl Downs
  • 2 set  Stiff Arm Pull downs
  • 2 set Pull Downs Chin up grip
  • 3 sets Cable Straight bar Bi curls

Workout “B”

  • 8 sets Abb Crunch Machine
  • 9 sets Db seated curls

 

April 28th

B/W= 135.8  Hard and dry.

Chest and Tri’s today.

W/O “A” Saturation

  • 2 sets Bb Flat Press
  • 1 set close grip Bb Press
  • 1 set Bb Flat Press
  • 4 sets Pro Bar Tri Press Downs

“B” workout

  • 8 sets FreeMotion Upper Pec presses
  • 8 sets FreeMotion Lower Pec presses
  • 8 sets Cable Flies
  • 8 sets Tri flat bar press downs
  • 3 sets Bb presses -1. Reverse grip, 1. Close grip, Reverse grip

Liquid sups

  • 2 sat sets Tri press downs
  • 2 sat sets Machine flies

April 27th

Just 30 min’s cardio

April 26th

 B/W= 136.4

Macro’s: Pro= 175, Carb= 70, Fat= 36

Back and Bi’s today.

“A” workout – Bi’s

Super Sets

  • 3 sets (6 total sets) High Pulley Single Arm Curls S.S. with Low Pullet Straight Bar Bi Curls

Single sets

  • 2 sets Low Pulley Straight Bar Bi Curls
  •  

     Workout “B” – Back and Bi’s

     H.S. ISO Low Row Shrugs

    • 106 x 15
    • 196 x 15
    • 286 x 15
    • 286 x 12
    • 286 x 10
    • 196 x 20

     H.S. ISO Low Rows

    • 196 x 10
    • 286 x 8
    • 286 x 8
    • 286 x 8
    • 196 x 10
    • 196 x 10

     

    H.S. ISO High Row

    • 184 x 8
    • 184 x 10
    • 274 x 8
    • 364 x 8
    • 274 x 10
    • 184 x 10
    • 184 x 10

    FreeMotion Lat Pull Downs

    • 80 x 15
    • 100 x 12
    • 160 x 8
    • 160 x 10
    • 100 x 12
    • 80 x Sat Set 

    Laying High Cable Curl Downs

    • 80 x 10
    • 80 x 10

    Laying Drag Curls

    • 140 x 10
    • Stack x 10
    • 197.5 x 10

    Laying High Cable Curl Downs

    • 140 x 4
    • 100 x 10
    • 70 x Sat Set

    Machine Preacher Curls

    • 65 x 8
    • 140 x 3
    • 140 x 2
    • 65 x 6
    • 65 x 6

    ♦ liquid sups

    • 30 x Sat Set
    • 20 x Sat Set
    • 65 x squeeze

    April 25th

    12 days from Guest posing at the US Cent.

    B/W= 138.4 (day after a Easter re-feeding)

    Macro’s today:  Pro= 175, Carbs= 70, Fat= 36

    Back to “A” (Morning-Saturation) and “B” (Night-Power/Rep Range)   work outs.

     

    Workout “A” – 8 sets

    3 sets Abb Crunches

    3 sets Side Crunches

    2 sets Straight Arm Pull Downs

     

    Workout “B” – 24 sets –   BCAA   Intra  W/O

    Db Front Raises – palm up.

    • 45’s x 5
    • 40’s x 8
    • 40’s x 8
    • 40’s x 8
    • 30’s x 8
    • 30’s x 8
    • 30’s x 8
    • 30’s x 8

    H.S. ISO Shoulder Press

    • 110 x 10
    • 200 x 10
    • 200 x 9
    • 200 x 6
    • 200 x 6
    • 45 x 5 = 5-0-5-0 tempo
    • 45 x Sat set
    • 45 x Sat set

    Machine Extended Arm Reverse Flies 5-1-5-0 tempo alternating with speed sets.

    • 80 x 10
    • 80 x 10
    • 80 x 20- speed
    • 80 x 6
    • 80 x 20- speed
    • 80 x 6

    ♦  Liquid Sups. (Cell Rush, LBA, LG5)

    • 80 x Sat set
    • 80 x Sat set

    Protein  Shake.

    April 9th

    Off everything.  1 hour posing.

    Macro’s:

    • Pro = 175, Carb = 70, Fat = 36

    April 10th

    B/W = 136.0

    Macro’s:

    Pro = 175, Carb = 70, Fat = 36
    This morning I looked hard, like a shrink rapped anatomy chart, but very flat.

    Off weights and cardio, posing 1 hour.

    There will be no cardio.

    April 11th

    Morning B\W = 135.4 Dry and ripped.

    Macro’s: Pro = 175, Carb = 238 , Fat = 36

    Back and Bi day, Low weights, 4-4-4-1 tempo

    • 3 sets H.S. ISO High Row

    • 3 sets H.S. ISO Low Row

    • 3 sets H.S. ISO Seated Rows

    • 3 sets FreeMotion High Cable Curls

    • 4 sets Db Bi Seats Curls.

    Was able to get 30 mins posing in with everything going on.

    April 12th

    Morning B/W = 136.6 Full and a very very little splash over.

    Macro’s: Pro = 175 , Carbs = 238 , Fats = 36

    Chest, Delts, Tri Low weights, 4-4-4-1 Tempo

    • 3 sets H.S. ISO Seated Press

    • 3 sets Machine Extended Arm flies (Seat as low at it went)

    • 3 sets Machine Extended Arm Flies (Seat as as high as it went)

    • 3 sets Machine Extended Arm Reverse Flies

    • 3 sets “Glass Style” Db Delt Raises

    • 3 sets Seated Db Delt Raises (palm up)

    • 3 sets Cable Tri Press Downs – Flat bar, palm down grip

    • 3 sets Cable Tri Press Downs – Flat bar, palms up grip

    1 hour posing tonight.

    April 13th

    B/W = 137.0

    Macro’s = Pro = 175 , Carbs = 160 , Fat = 36   Slight spill over, Back and Bi day.   SLOW reps. 

     March 27

    B/W = 138.0  

    30 min’s cardio

    Posing 1 hour.  Look at nutrition plan for peek week.

    March 28th

     19 days out from the Natural Nationals.

    B/W = 137.4

     Macro’s (adjustment) Pro = 175, Crabs = 80, Fats = 36

    I didn’t plan on starting a raise in carbs but with the way weight is dropping and even with a carb raise it will. I started a raise now.

    OK now on to todays W/O.

    Today again a 4-2-4-1 tempo. Rest-pause threw the whole workout. 24 sets. Being a rest-pause I used lighter weights so I could hit 10 reps at the least.

    • 8 Sets of H.S. ISO Horizontal Presses
    • 8 Sets of H.S. ISO Seated Incline Presses
    • 4 Sets Extended Arm Machine Flies
    • 1 Set of E-A Machine Flys – Speed reps (40 reps)
    • 3 Sets back to 4-2-4-1 Tempo

     NO cardio

     Tonight 6 Sets Abb Crunches

    March 29th

    B/W = 137.2
    Macro’s: Pro = 175 , Carbs = 80 , Fats = 36

    Today was a rep range and squeeze 4-1-4-0 tempo work outs.

    “A”

    3 Sets H.S. ISO High Row (Glass grip)
    3 Sets H.S. ISO Seated Rows
    3 Sets H.S. ISO Low Rows
    3 Sets Chest Supported “T” Bar Rows
    3 Sets Db Pull Overs
    3 Sets FreeMotion Lat Pull Downs

    “B”

    3 Sets High Pulley Stiff Arm Pull Downs
    3 Sets Pro Grip Lat Pull Downs to front
    3 Sets Pro Grip Lat Pull Downs to back of neck.

    March 30th

    B/W = 137.0

    36  total sets today.  Arms, Delts and Abbs

    “A”

    • 5 Sets of Db Seated Curls Super Set with Db Flies ( 10 total sets)
    • 5 Sets of Rope Tri Press Downs
    • 4 Sets of Laying Bi Curl Downs Super Set with Laying Tri Press Outs (8 total sets)
    • 3 Sets of Single Arm Preachier Machine Curls for saturation.

     “B”

    •  3 Sets of Cable Curls Super Set with Tri Reverse Grip Flat Bar Press Downs (total 6 sets)
    • 4 Sets weighted Abb Crunches.

     1 hour posing

    March 31st

    Off everything today.  Re-feed,  show day prep testing,  posing on and off all day.   See “Thoughts Today”  later today,  see my thoughts on todays testing.

    April 1st

        B/W = 137.8 (day after re-feed and test)

    Macro’s today:  Pro= 175 , Carb’s = 70 , Fats = 36

     30 mins cardio.

    April 2nd

     B/W= 137.2

     Did chest today. Held off on cardio.

     20 Sets today for “A” workout.

    •  12 Sets of H.S. ISO Incline Press
    • 4 Sets of Cable Cross Over Flies
    • 4 Sets of Decline Bb Presses.

     “B” workout

    •  6 Sets Abb Crunches.

     And 30 min’s of posing.

    Off Days

    Posted: December 12, 2010 in Off Day, Training
    Tags:

    Off everything days. No weights-No cardio. Just rest and recover.

     Unless its a re-feed I keep my macro’s the same as on a work out day.   

    For my 2010-2011 shows, my start cutting macro’s are at:
    Pro= 175,  Carbs= 151, Fats= 46    

    I will be dropping the carbs slowly as I get closer to my shows.  

    If I hit my goal early, thats better than late. 

     

    I can prop myself agenst the counter and cook up my chicken.  

    Cooking up a storm.