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TOPIC: Training Frequency

RE:Training Frequency 3 years 1 month ago #34496

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03/01/2011 - Tuesday

Power - Chest

Incline DB Press: 2 warmups then, 95x8, 110x7, 110x7, 105x7
Low Incline Smith: 265x6,6,6,6
Dips: bw+45plate x10,10,10,10,10

Abs

HIIT - total 15 intervals

Weight: 184
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RE:Training Frequency 3 years 1 month ago #34497

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Oh man will my legs be shoutin at me later, because they already are right now and I'm barely done with the workout, man this one workout really kills them and the quads will be screamin tomorrow!

Hypertrophy exercise-BB front Squats for 4 sets of 6-10 reps
2 warm ups
115x12
135x10
working sets
155x10(HR was at 182)
175x10(HR was 183)
195x10(HR was 183)
205x8(HR was 183)

2 warm ups sets and 4 working sets and 300 cals burned already!

now come the things I love to dread, as this will have to go over the last HR marks we will see what the 4X sets do for me in terms of HR, I know how hard these sets are and man they will kick my butt!

exercises for 4 sets of 10 w 30 sec breathers
1. Regular BB squats for 4 sets of 10 (178 HR)
2. Smith machine squats for 4 sets of 10 (178 HR)
3. Leg presses for 4 sets of 10 (158 HR)
4. Leg extensions for 4 sets of 10 (143 HR)-most direct feel and most isolated
5. Front squats for 4 sets of 10-watch this one shoot back up whole body again
(175 HR)

Now for the cals burned that workout=875 not too bad!

As less and less of the body becomes involved leg press then leg ext the HR doesn't get as high, less muscles involved=Less cals burned

Some leg press calf raises at the end as well!
Craig Yarnall, CSCS, CPT, WNBF Pro
"Want a Bigger BODY, shut up and SQUAT, DEEP!!!!"
"Lifetime Natural Bodybuilder"
"Train Hard and Stay Natural"
"Dr. Joe, Jr."
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Re: Training Frequency 3 years 1 month ago #34502

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03/02/2011 - Wednesday

Off from the weights, I did 40 minutes of LISS this morning. Threw in a little jog intermittantly to bring up the heart rate then kept it at a brisk walk.

I went to a massage therapist last night to work on my back. I finally have some relief and will be going back next week. He really worked on my back pretty good for an hour straight, something I have needed for awhile. He also worked on my one shoulder that I dislocated about 8 years ago... about once a year it still nags me, so hopefully this will help with that also. Tomorrow, power legs!!

Weight: 183
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Re: Training Frequency 3 years 1 month ago #34508

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All tris today and hitting them good with a nice volume day and will just work on the focus of tris today!

Hypertrophy exercise for 4 sets of 6-10 reps
Lying decline skullcrushers-give that little bit of extra stretch
2 warm ups for 15,12
working sets
90x10
95x8
95x8
100x7


Now for the 4x stuff where the exercise is done for 4 sets of 10 with 30 sec breathers in between:

1. Close grip bench presses for 4 sets of 10
2. reverse grip pushdowns for 4 sets of 10
3. rope extensions for 4 sets of 10
Craig Yarnall, CSCS, CPT, WNBF Pro
"Want a Bigger BODY, shut up and SQUAT, DEEP!!!!"
"Lifetime Natural Bodybuilder"
"Train Hard and Stay Natural"
"Dr. Joe, Jr."
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Re: Training Frequency 3 years 1 month ago #34522

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03/03/2011 - Thursday

Power Legs

Hack Squats: warmups, then 360x7,7, 410x3,3
Squats: 275x8, 295x5,5, 315x3
SLDL: 275x10, 315x6,6

Okay... I SWEAR my body is trying to sabotage my progress! On my LAST set of SLDL, with good form, as I was lowering the weight on my last rep I felt a little *pop* in my lower back, left side right above the hip bone/buttox. I immediately dropped the weight and called it a day. I came home, ate, took 3 advil, took a hot shower, and put a litoderm patch on the spot. It is still bothering me now and irritates me when I bend down. Tomorrow is a rest day, thankfully, so all I may do is LISS. Saturday is Power Back, but no partial deadlifts will be done. All I plan on doing is weighted pull ups and other hammer strength machines, nothing bending over. Then Sunday I will rest and Monday starts a 2 on 1 off Light week. God, this couldn't have come at a WORSE time. What bothers me even more is that 315 is not even my max.

Weight: 184
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hypertrophy/Volume-Biceps 3 years 1 month ago #34524

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Today is the last day of the hypervol week and the bis are going to get some real good work and nice isolation to really hit them hard and get that pump and feel right where you want for just all biceps.

Hypertrophy biceps exercise this week will be incline DB for for 4 sets of 6-10 reps
2 warm ups of 15, 12 reps with 25, 30 lbs
working sets

35x10
37.5x10
40x8
42.5x

now onto 4X and hit them with some real good burnouts and ridiculous pumps and hopefully get some internal surges going for growth! 4 sets of 10 with 30 sec breathers in between each set:

1. lying low dual cable curls with elbows on floor for 4 sets of 10
2. BB curls for 4 sets of 10
3. standing DB alternating curls

Until saturday when it's time start the cycle over again and hit the LEGS Heavy on Sat and heavy inclines for Sunday! Should be no issue beating last cycles numbers due to the knee issue, but will build off of that and adding 10 lbs(255) onto the INCLINE BB press!
Craig Yarnall, CSCS, CPT, WNBF Pro
"Want a Bigger BODY, shut up and SQUAT, DEEP!!!!"
"Lifetime Natural Bodybuilder"
"Train Hard and Stay Natural"
"Dr. Joe, Jr."
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Re: hypertrophy/Volume-Biceps 3 years 1 month ago #34534

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03/04/2011 - Friday

Off today, however I did 45 minutes of LISS on the treadmill this morning. Tomorrow finishes off the power week with power back/shoulders.

Weight: 182.5
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Re: hypertrophy/Volume-Biceps 3 years 1 month ago #34539

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So after doing much research I believe I injured my sacroiliac joint, ugh. It is definitely still tender and sore to the touch.
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Re: Training Frequency 3 years 1 month ago #34557

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Well time to hit those legs and just improve from that last workout and not get too crazy here after the knee stuff at work, but will go beyond 3 weeks ago and really do some good damage i hope from the last easy deload/lighter week due to the knee injury, but it's betrter with some PT and should be good to go!

Squats-warm ups
barx20
115x12
175x10
205x8
working sets
255x6-easy and very smooth set and deep to where hip joint below the knee joint!
275x5-pretty good but not as good as hoped
290x5- happy with this on this 3rd working set
300x4-real good feeling on this set
now for the 315 for 2 reps
>got nice deep 3 reps!

now for the back off 20 reppers at 175

SLDLS
warm ups- 2 done
135x12
225x10
if you are not warm after those squats then something is wrong!

working sets
255x5
275x5
300x5
315x5
325x3

back off sets of 175x 20 reps and DONE!

tracked my cals on polar watch for workout and hit 965 cals and hit high 180's with the heavier squats!!!!

Good one today and hope it carries over to the Inclines tomorrow!
Craig Yarnall, CSCS, CPT, WNBF Pro
"Want a Bigger BODY, shut up and SQUAT, DEEP!!!!"
"Lifetime Natural Bodybuilder"
"Train Hard and Stay Natural"
"Dr. Joe, Jr."
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Re: Training Frequency 3 years 1 month ago #34559

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03/05/2011 - Saturday

Power Back/Shoulders

Weighted Pullups: BW + 25lbs x8,7,7,6,5
Heavy Pulldowns: 5 sets of 6-8 reps
Hammer Strength High Row: 3pps x8,8,7,6

Smith Shoulder Press: 235x7,6,6,5,5
Side Lateral: 35x8,40x5,5, 35x8

Weight: 182
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Re: Training Frequency-heavy chest 3 years 1 month ago #34564

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Today was the heavy chest day and working in the increasingly heavier weights each week with a chest program but doing it for the better overall chest movement the incline BB presses-better than the exercise everyone loves to do 1st in their chest day, then inclines are done 2nd or 3rd and suffer even more all for the sake of "Hey what do you bench?"

Today was an increase of 10 lbs from last cycle of three weeks ago and the weights went up pretty well and was happy with the way they went up!

Incline BB presses
warm ups
115x15
175x10
205x8
225x3
working sets
255 for 5 sets of 1 and they all moved nicely no sticking points
then
230for 3 sets of 3
then
205 for 3 sets of 7,7,and 6

So this was a pretty successful jump up in weight and will do only 5 lbs the next time and then move form there.

wife was able to do 100 for her sets of 1, 90 for sets of 3, and 80 for sets of 7

Back off set of 20 with 145
then low incline DB's for 3 sets of 10,9,8

til tues heavy back and shoulders and will do some power cleans and separate presses since the ceiling in the cellar is too low!
Craig Yarnall, CSCS, CPT, WNBF Pro
"Want a Bigger BODY, shut up and SQUAT, DEEP!!!!"
"Lifetime Natural Bodybuilder"
"Train Hard and Stay Natural"
"Dr. Joe, Jr."
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Updated Pics - 6 Weeks Out - 181 pounds 3 years 1 month ago #34567

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Re: Updated Pics - 6 Weeks Out - 181 pounds 3 years 1 month ago #34568

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Hyper/Volume Chest/Tris 3 years 1 month ago #34576

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03/06/2011 - Monday

Low Incline DB: 2 warmups, then 80x12, 90x10, 95x8,8
High Incline Smith Press: 225x12,10,10,10
Hammer Strength Wide Press: 115 per sidex12,12,12,12
Cable Crossover: 60x20,15

Reverse Grip Pushdowns: 4 sets of 8-10 reps
Overhead Machine Press: 4 sets of 10-12
Rope Extensions: 2 sets of 15-20

30 minutes LISS on treadmill

I had my HR monitor on for this workout, I think it was something around 700 cals burned total.

Weight: 184 (post refeed)
Last Edit: 3 years 1 month ago by GPC26.
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Hyper/Volume Legs 3 years 1 month ago #34587

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Squats: 3 warmups, then 225x10,10,10,10,10
Hack Squat: 100 per side x10,12,12
Leg Extension: 140x15,15

Bulgarian Split Squat: 25 per side x10,10,10,10
Single Leg Press Machine: 150x12x12x12
Lying Leg Press: 80x15,15
Seated Leg Press: 70x15,15

Standing and Seated Calf Raises: 3 sets of 15 each exercise

Weight: 181.5 :ohmy: (only 2 days post refeed)
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