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Originally Posted by BABY1

you slackin huma,lol

Sorry, I was just thinking about this, I know I'm slacking on the log haha.
First off, I had to back out of the Madcow Program I was running. From a combination of reasons, the strain on my inner legs and lower back and joints was too much to risk/handle with it, I'm back to a traditional routine.
Friday was chest, similar to today, so I'll start back up again starting this date:

(06/03/13)
Chest/Biceps day:
Barbell Bench Press(4x6), ended with 205 for five, had to get a little help on the end
Incline DB 3x8, 75 lbs
Weighted dips 4x6, finished with a 45 lb plate. Dips are feeling good, definitely not struggling as much to finish these sets. Think my shoulders/joints are catching up finally.
Reverse grip bb press, 3x8, 135 lbs
Decline BB press, 3x8, 185 lbs/1x10 135(D.S.) (doing dips drained me for this)
Decline DB flies, 3x8, 25 lbs(went light, first time doing these ever, going to start hitting this every time)
Cable crossovers?, 3x8 from ground. Started near ground and lifted with a forward/crescent motion.

Bi's
DB curls, 3x8, 40 lbs
Iso. curls, 3x8, 25lbs,
EZbar curls, 3x8, 70 lbs,

Side: did 3x8 DB Shrugs, 4x12 weighted calf raises.
My traps recover quickly, and my calves definitely need work, so I've been incorporating that in at least every other workout!

Tweetgoing to give a quick descrip. of today, first off, today was a great fricken workout. Felt like an animal with the back/tri's today.
Routine:
Bent over rows(5x5)
Pullups/chinups(4xF)
seated cable rows(3x8) along with 3 warmup sets. Really focused on holding that flexed pose, burned for sure
Opposite of "hammer press", didn't catch the name of exercise, (3x8)
DB Rows (3x8)
Lat Pull downs (3x8)
DB Pull overs (3x8)
DB overhead press (3x8)
Single-hand overhead DB press (3x8)
single-armed Cable pulldowns (3x8)
Db kickbacks 3x8
Narrow-gripped dips (god these made me feel good)
And Finally F.I.S.T's legendary Breathing Shrugs. These burned on a level similar to Dante's Inferno, in the middle of the 13th level of Torment. However, I did learn the secret to the Universe after that shrug session.
On a comical note, I tried to call m'lady after the gym and my neck cramped/kinked from the trapezzius destruction, and I was stuck in a 135 degree obtuse angle.
Also, I covered my entire kitchen in whey protein/milk. It's been a clumsy night.
Overall, the workout was great. I feel amazing, it's good to get stronger.

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Originally Posted by HumaLabs

I apologize for being unclear, at the moment, my #1 goal is strength gains across the board. Getting those lifts up and strengthening tendons is the main objective.

If this is your goal then you may be doing a tad too much volume work. I am not going to knock most peoples routine because maybe it works for them. Keeping it simple might be a better overall goal for strength. Below looks like its geared a tad more to BB then it is for strength training.

Personally with a back workout I would love to see some sort of dead lift variation. Bent over row is a very nice accessory workout to the dead or rack pull but you need some heavy ass deads in there.

Originally Posted by HumaLabs

going to give a quick descrip. of today, first off, today was a great fricken workout. Felt like an animal with the back/tri's today.
Routine:
Bent over rows(5x5)
Pullups/chinups(4xF)
seated cable rows(3x8) along with 3 warmup sets. Really focused on holding that flexed pose, burned for sure
Opposite of "hammer press", didn't catch the name of exercise, (3x8)
DB Rows (3x8)
Lat Pull downs (3x8)
DB Pull overs (3x8)
DB overhead press (3x8)
Single-hand overhead DB press (3x8)
single-armed Cable pulldowns (3x8)
Db kickbacks 3x8
Narrow-gripped dips (god these made me feel good)
And Finally F.I.S.T's legendary Breathing Shrugs. These burned on a level similar to Dante's Inferno, in the middle of the 13th level of Torment. However, I did learn the secret to the Universe after that shrug session.
On a comical note, I tried to call m'lady after the gym and my neck cramped/kinked from the trapezzius destruction, and I was stuck in a 135 degree obtuse angle.
Also, I covered my entire kitchen in whey protein/milk. It's been a clumsy night.
Overall, the workout was great. I feel amazing, it's good to get stronger.

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Originally Posted by suprfast

If this is your goal then you may be doing a tad too much volume work. I am not going to knock most peoples routine because maybe it works for them. Keeping it simple might be a better overall goal for strength. Below looks like its geared a tad more to BB then it is for strength training.

Personally with a back workout I would love to see some sort of dead lift variation. Bent over row is a very nice accessory workout to the dead or rack pull but you need some heavy ass deads in there.

I even said I should do at least a 1x5 dead, and honestly, I couldn't tell you why I avoided it tonight, I regret it. I've never done rack pulls, although I've seen videos, not really sure how heavy I should go on that compared to my deads. Suprfast, do you use mixed grip?

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Originally Posted by HumaLabs

I even said I should do at least a 1x5 dead, and honestly, I couldn't tell you why I avoided it tonight, I regret it. I've never done rack pulls, although I've seen videos, not really sure how heavy I should go on that compared to my deads. Suprfast, do you use mixed grip?

On light weights I'll mix it up. I can pull a tad over 400 overhand grip. My go to heavy single will be mixed, same way every time.

Rack pulls teach lock out and can add almost 100+ lbs and take legs almost completely out of the lift.

Mixing up lifts help you find the weak link. Could be grip, back, leg drive, quads, hams.

I got your PM. I'll message back in a few.

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Originally Posted by suprfast

On light weights I'll mix it up. I can pull a tad over 400 overhand grip. My go to heavy single will be mixed, same way every time.

Rack pulls teach lock out and can add almost 100+ lbs and take legs almost completely out of the lift.

Mixing up lifts help you find the weak link. Could be grip, back, leg drive, quads, hams.

I got your PM. I'll message back in a few.

Going to throw in Deads and see how I handle them on my leg day with squats, then throw in rack pulls on my next back day. Is that cool?

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Originally Posted by HumaLabs

Going to throw in Deads and see how I handle them on my leg day with squats, then throw in rack pulls on my next back day. Is that cool?

Might be a lot initially. I like it though. I don't believe in over training. Id flip the two. Racks don't use legs as much. Hit those on squat day. Do deads first on back day.

TweetHow is it working out little buddy. And I mean that in a non 6'4" kind of way.

TweetGuess it's time to update!
Shoulder day on Friday was far from a success, a shit day overall(gym-wise), and not even worth mentioning unfortunately.
Today was a pretty swell day until the end(chest, bis)
Everything was 3x8(3 warmups, 3 working sets): bb bench, bb incline bench, decline bench, cable crossovers. The intensity was great for me; however, my joins (shoulder and elbows) are taking a beating. I'm not sure what I did wrong last week, but I had to cut it short, no weighted dips this time(maybe that's the problem)
I had to be careful on biceps today as well, after the chinups/pullups(incorporating those whenever I can) my elbow started ringing with any pressure at the wrong angle. Busted out some hammer curls for his volume along with some weighted curls to finish the day off
The most important update is that my calorie intake, not that I have counted properly, has definitely been positive since my last post/worry about it. I just know, I'm working on getting measurements and the food do it it, up and ready to go, but funds are just tight right now. Doing/eating whatever I can! Back day(deads) tomorrow!

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Originally Posted by HumaLabs

Guess it's time to update!
Shoulder day on Friday was far from a success, a shit day overall(gym-wise), and not even worth mentioning unfortunately.
Today was a pretty swell day until the end(chest, bis)
Everything was 3x8(3 warmups, 3 working sets): bb bench, bb incline bench, decline bench, cable crossovers. The intensity was great for me; however, my joins (shoulder and elbows) are taking a beating. I'm not sure what I did wrong last week, but I had to cut it short, no weighted dips this time(maybe that's the problem)
I had to be careful on biceps today as well, after the chinups/pullups(incorporating those whenever I can) my elbow started ringing with any pressure at the wrong angle. Busted out some hammer curls for his volume along with some weighted curls to finish the day off
The most important update is that my calorie intake, not that I have counted properly, has definitely been positive since my last post/worry about it. I just know, I'm working on getting measurements and the food do it it, up and ready to go, but funds are just tight right now. Doing/eating whatever I can! Back day(deads) tomorrow!

Again, that chest workout seems brutal but geared towards a BB. We talked strength. For now lower the reps, increase the sets. Try an 8x3 if you still want to hit 24 reps total. I do not find it useful for strength to kill chest in the manner you did. Flat, incline, decline, cables. Seems a bit excessive, but I will get flamed by others for saying this. However, I will note that bench is my weakest movement. If you want to kill chest Id do one heavy day low reps high sets, and another that id call accessory with bands or chains. I cannot stress the importance of bands and/or chains. The beauty of strength training is you can keep it simple, but intense.

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Originally Posted by suprfast

Again, that chest workout seems brutal but geared towards a BB. We talked strength. For now lower the reps, increase the sets. Try an 8x3 if you still want to hit 24 reps total. I do not find it useful for strength to kill chest in the manner you did. Flat, incline, decline, cables. Seems a bit excessive, but I will get flamed by others for saying this. However, I will note that bench is my weakest movement. If you want to kill chest Id do one heavy day low reps high sets, and another that id call accessory with bands or chains. I cannot stress the importance of bands and/or chains. The beauty of strength training is you can keep it simple, but intense.

I want nothing more than to incorporate some of the things that I would consider "brutal"; however, I currently go to a commercial gym. Those aren't an option, I'm trying to look into changing to a gym that lets those things happen (heavy deads/dropping weight if necessary, bands/chains, powder/chalk, etc.)
I'm probably going to cut it back a little bit, like you are saying. I'm not sure if it's the reps or whatever, but my joints are going to break down if I keep up what I'm doing, I can feel it.

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Originally Posted by HumaLabs

I want nothing more than to incorporate some of the things that I would consider "brutal"; however, I currently go to a commercial gym. Those aren't an option, I'm trying to look into changing to a gym that lets those things happen (heavy deads/dropping weight if necessary, bands/chains, powder/chalk, etc.)
I'm probably going to cut it back a little bit, like you are saying. I'm not sure if it's the reps or whatever, but my joints are going to break down if I keep up what I'm doing, I can feel it.

Let's get a friend to video some of these movements that hurt you. Form could be off.

Sent from my DROID RAZR using Tapatalk 2

TweetThe only days that I really feel that i need more volume(strength programs don't hit em hard enough, or I don't follow the program correctly) are my back/tri day and shoulder/arm day. I can't hit the muscles hard enough without taxing my weaker portions(like lower back) too much.