Originally posted by gusto77
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Re: Hy-Maints 2014 Log
I plan to. My workout partner is gonna take some vids. I will post those once i have some. -
Re: Hy-Maints 2014 Log
I been busy.
I've just come off a good cut. I followed a meal plan that a friend on here gave me a few months back and it rocked. It was bland and hard to do day in and day out, but the payoff was well worth it. Lotsa comments on my size. It's so funny how stripping fat and weight makes you big as hell
I still refuse to compete though. I see my friends at the gym grind and grind and kill themselves on the diet and then they fail to even place. I give em props- I couldn't do it.
A couple ppl have been on me for a while now to start using german volumn training....."it's what Dorian Yates used" is what they keep saying, so I recently started it- like yesterday recently- lol. But I thought it would be interesting to blog it in my journal again. My goal is to build the size that DanaLinn Bailey has going on. Diet is the cutting diet I did except I have added another meal, bumped portion sizes and will add a whole free day. Gear? Of course. 25mg var daily and 200mg npp week. I have other goodies in my war chest if I need it, but its early in my run so I want to see how it goes over the next few weeks.
So, yesterday was just trying to get some base weights since I don't really know what my 1 rm's are. I am working with a partner. I'm doing 10x10 w 30 sec rests between sets and 65% of what we think my 1 rm is. We grossly underestimated. My tiny frame seems to hide just how much weight I can actually move *grin*
back
low row: 120x10 1 set, 110x10 9 sets (bump to 120 next time)
wide grip pull down: 65x10 1 set, 75x10 9 sets (bump to 85 next time)
hammer strength machine: 40x10 1 set, 30x10 9 sets (bump back to 40 next time)
wide grip pull ups w/ band: 10x10 painful sets
decline w/ dumb bell isolating the lats: 30x10 10 sets (up to 35 next time)
chest
flat bench: 85x10 10 sets (up to 95 next time)
decline machine: 40x10 10 sets (up to 50 next time)
pec dek: 70x10 10 sets (up to 80 next time)
I wasn't really working hard for any of these except those lat isolating pull overs...wow...my lats and abs hurt today! All weight goes up next time until I am working to get through sets 7-10.
Tomorrow is going to be legs, but honestly I am not sure he can beat the leg routine I already do. This is a guns01 routine btw and it is a killer. My legs have never ever looked better. Currently I do seated press at 270 for 40 reps, 4 sets then rdl's, lunges, 1 leg hammies. I also squat and dl on another day for legs. I don't think I will change that...but I will wait to see what my padner says
Saturday will probably be shoulders and then Sunday will be arms.
oh....its good to be back
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Re: Hy-Maints 2014 Log
Good luck on the bench I know u can do itLeave a comment:
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Re: Hy-Maints 2014 Log
9/7
been working hard. Deadlift is now at 265 for my working sets. I'm knocking on 315....i got that mf by the end of 2014!! My news years resolution for 2014...a little late- lol. Also hit 125 on my bench. This is my worst lift, but I'm making progress. This week i AM going in and throwing a 45 on each side and i WILL lift it other than diet is good, lifting is good. PPl are commenting more and more, even when I wear regular clothes. I can't see it, but it must be noticable.
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Re: Hy-Maints 2014 Log
I'm catching up my log
8/21 legs
press: 180x40, 230x30 3 sets
calves: 360x40 4 sets
bw lunges: 40x4 sets
rdls: 115x10 4 sets
1 leg cable hammies: 15x20, 25x20 3 sets
8/22 tri/bi
cross chest curls: 25x10, 30/25x6/4 3 sets
dip machine: 135x20, 150x20, 165x20, 180x20
rope pulls: 35x20 5 sets
sb curls: barx20 2 sets, sb rev curls: barx15 2 sets
skulls: barx10, 95x8 barx10 2 sets (aggrevated my shoulder)
conc curls: 20x10 4 sets ss w bw dips 10x4 sets
8/23 shoulders
mil press: 30x10, 35x10 4 sets
db fr raise: 20x10 4 sets
lat raise: 20x10 4 sets
bent flys: 35x15 4 sets
^^all done in giant sets
upright row: 95x8 4 sets
Toms: 25x20, 35x20 3 sets
cable lats: 15x10 3 sets front and back
8/24 squats
squats: 135x8, 165x5, 175x5, 185x5, 195x5
rack pulls: 135x10, 225x5, 315x5 3 sets
shrugs: 200x20, 220x20, 230x20, 230x20
8/27 back
seated row: 170x10, 180x9, 190x8, 200x7, 210x7
bent row: 115x15, 125x12, 125x10
wide grip pull downs: 155x10, 155x9, 155x8, 155x7
db rows: 65x5 5 sets
row machine full ext and really squeeze: 70x15 4 sets
8/28 legs
press: 230x40 4 sets
calves: 410x40 4 sets
bw lunge: 20, 20 bar lunge: 40, 40
1 leg hammies: 15x30 2 sets, 25x20 2 sets, 15x20
leg ext: 75x12, 75x10 3 sets
8/29 chest
bench: 115x5 5 sets
db flys: 30x15, 35x12, 40x12, 45x10
cable flys: 20x15, 30x20, 20x15, 30x15
incline machine: 20x15 4 sets
forearms: barx18, 55x18 3 sets
8/30 STARTED NEW P/L ROUTINE
box squats: 115x10, 125x10, 155x10, 145x10, 125x10
db swings: 20x15 3 sets
shrugs: 250x20 3 sets, 180x20
pull ups: 10, 7, 7
bb curls: 55x10 3 sets full ext
planks: 3x 60 secs
I am starting a new pl routine. I hate change so I already don't like it, but I'm gonna stick with it for a few months. I'm a little bored anyhow at the gym. It combines pl work with bb'ing work...we'll see. I gotta train my front squat. Its not a lift I'm comfortable with but I will practice. I am also going to start working in the 1rm range every week and 1/2 I think....i gotta check the schedule. Today I'm going to practice the clean and press. I haven't done these in probably 9 months. should be funLeave a comment:
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Re: Hy-Maints 2014 Log
Where u at hm need my iron woman fix????Leave a comment:
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Re: Hy-Maints 2014 Log
I like it hard core and to the point workoutOriginally posted by Hy-Maint View PostLeave a comment:
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Re: Hy-Maints 2014 Log
8/20 back
low row: 150x10, 170x8, 180x7, 190x6, 200x5 2 sets
wide grip pull downs: 155x8 4 sets
cable lats 45x20, 55x20 2 sets
db rows: 60x7, 65x5 4 sets
seated row machine full rom and maja squeeeezzzze: 70x15 4 sets
another good workout. not sure what to do tonight. i wanted to squat with my legs, but i just did back so i need to give it about 2 days. might have to do legs tonight and squats over the weekend.Leave a comment:
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Re: Hy-Maints 2014 Log
8/19 chest/tri
bench: 95x8, 115x5, 120x5 3 sets, 115x5
rope pulls: 45x20 4 sets
close grip bench: 95x10 4 sets
decline machine: 50x10 4 sets
cable flys: 20x20 4 sets
db pullovers: 30x10 4 sets
bw dips: 10x4 sets
good workout. I'm gonna hit 125 next week on bench. damn...i been working so hard- and so long- to hit these numbers finally. Bench, squat, deads all are numbers I been hoping I could someday do...I'm at someday right now Still running same gear. I found some liquid var in my warchest so I added that. I hate orals- hate em, but there is no denying how good that shit works. Tonight is back. I don't think I will directly work bi's. They are pretty big right now.
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Re: Hy-Maints 2014 Log
Very impressive Deads woman that just screams beast modeOriginally posted by Hy-Maint View PostLeave a comment:
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Re: Hy-Maints 2014 Log
8/16 shldrs
db mil press: 30x10, 35x10 3 sets
db lat raise: 20x10 4 sets
db fr raise: 20x10 4 sets
db bent flys: 35x15 4 sets
^^ these were done in giant sets
1 arm cables for post delts: 25x20 4 sets (I did 35 but didn't feel form was good so I went back down)
sb front rows: 85x10, 95x7 3 sets
face pulls: 55x20, 75x15, 65x15 2 sets
cable lats front/back: 15x10 each, 3 sets
no cardio
8/17 deads
dl: 225x5, 225x5, 245x5, 225x5, 22x5
shrugs: 200x50 4 sets
cardio
kept it light. 225 is nothing anymore. gonna start making 245 my working sets and 265 my pb number. i got dreams of 315 in the near futureLeave a comment:
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