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TOPIC: Training Frequency

heavy legs day 2 years 2 months ago #36857

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Today was the heavy legs day and got some really good numbers for how my knee was acting up about a week ago and quad tendon was just very strained.

today decided to give the legs a workout and feel each set as I went along and the numbers just kept going.

squats
3 warm ups
135x12
185x10
245x8
working sets
345x5
360x5
370x5
385x4
finished it off with 405 for 1 was going for 2 but the 1st felt good and wasn't going to push today, well I guess i did!

Broke up the squats and the SLDL's with the tire flips(400 lbs tire) and went 4 times 70 feet each way for 8 flips each way and got the HR up to 192!

SLDL's
135x10
225x8
working sets
315x5,5
335x5
345x5
355x2

Calves
straight legged calf raises for 4 sets of 12
seated calf raises for 4 sets of 12!
Craig Yarnall, CSCS, CPT, WNBF Pro
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Light Chest/tris-TUT 2 years 2 months ago #36866

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Today was the light chest and tris today and got some really good tension going and the pecs are really sore from yesterday!

1st exercise was the BB bench presses with the critical bench bands for 4-6 sec negatives for 3 sets of 8
SS w/
BWT dips for 3 setys of 15-20 reps

2nd exercises was the functional trainer low cable presses for 5-7 sec slow positives for 4 sets of 8-10 reps and X reps at the end of each set.

3rd was the double drops 4 drops 5 sets of 8 for 40 a piece
1. flat PL presses
then to
2. Pec dec


Tris
1st exercise was the close grip bench and using the critical bench bands for 4-6 sec negatives for 2 sets of 8
ss w/
seated reverse grip push downs

doing the close grip now for 2 sets of slow positives for 5-7 sec and X reps at the end of each set then to a drops
of assisted dips for 5 sets of 8 for 40 reps
Craig Yarnall, CSCS, CPT, WNBF Pro
"Want a Bigger BODY, shut up and SQUAT, DEEP!!!!"
"Lifetime Natural Bodybuilder"
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Back only-hypertrophy/volume 2 years 2 months ago #36875

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Today was the medium for back and that meant getting in the rack pulls for just below the kneecap for some good reps and didn't get nearly as high as I wanted to but the legs were still sore along with the glutes, so it was a rough one.

hypertrophy exercise was rack pulls for 4 sets of 6-10 and SS them with BWT pull ups
warm ups
135x12
225x12
275x10
working sets
325x10
375x10
405x10
425x8

Next did the trisets of 15 reps for 5 cycles thru
1. sled pulls with 50 ft rope and then push back to spot with 3 45's on sled
2. functional trainer for pulldowns
3. then right to the straight arm pulldowns

FST-7's done with DB pullovers for 7 sets of 10 w 30 sec breathers!!
Craig Yarnall, CSCS, CPT, WNBF Pro
"Want a Bigger BODY, shut up and SQUAT, DEEP!!!!"
"Lifetime Natural Bodybuilder"
"Train Hard and Stay Natural"
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catching up... 2 years 2 months ago #36879

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My wife surprised me with a trip to Chicago this weekend to celebrate my 30th bday... so i decided to add arms at the end of this week so i can take sat and sun off and come back on monday.

Monday
Heavy Shoulders

DB Presses:
70x12
80x10
90x10
95x8
105x5
105x5
105x5

Shrugs:
225x15
275x10
315x8
365x6
365x6
365x6

3 sets of trisets...
side laterals ss/ bent over laterals ss/ hammer machine presses

Tuesday
Light Back
Bent over rows ss/ Lat Sweep: 4 sets...4x10/4x15

T-bar rows:
225x10
225x10
225x10

Lat Pulldowns:
4 drop sets, 4 drops each set

Bent over DB rows:
75x10 for four sets

Thursday - Tris

Friday - Bis
Last Edit: 2 years 2 months ago by GPC26.
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heavy shoulders 2 years 2 months ago #36885

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Today was the medium for back and that meant getting in the rack pulls for just below the kneecap for some good reps and didn't get nearly as high as I wanted to but the legs were still sore along with the glutes, so it was a rough one.

hypertrophy exercise was rack pulls for 4 sets of 6-10 and SS them with BWT pull ups
warm ups
135x12
225x12
275x10
working sets
325x10
375x10
405x10
425x8

Next did the trisets of 15 reps for 5 cycles thru
1. sled pulls with 50 ft rope and then push back to spot with 3 45's on sled
2. functional trainer for pulldowns
3. then right to the straight arm pulldowns

FST-7's done with DB pullovers for 7 sets of 10 w 30 sec breathers!
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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light day-TUT-Legs 2 years 2 months ago #36890

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Today was my light leg day and man that was a rough one!

1st exercise was the chain loaded safety squat for 4-6 sec negatives for 3 sets of 8
SS w/
Leg extensions for 3 sets of 15

2nd exericse was SLDL's for 4-6 sec negatives for 3 sets of 8
SS w/
Glute ham raises for 3 sets of 15

3rd exercise was the Smith machine Bulg split squats for 5-7 sec slow positives for 3 sets of 8
SS w/
leg presses with 7 plates a side for 3 sets of 15 reps

last finish off with the double drops of the push sled for 4 drops 5 sets of one direction 70 feet and dropping a 45 on each way
the right to the sled pulls for 4 drops 5 sets and dropping off plate each way!

Finish this off with the calves
straight legged calf raises for 4 sets of 10
seated calf raises for 4 sets of 15!
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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biceps only medium day 2 years 2 months ago #36894

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Today was the biceps only day and hit them with some good stuff for the once every three week biceps only work!

Hypertrophy-Incline DB curls
2 warm ups
20x15
30x10
working sets
35x10
35x10
40x8
40x8

now for the trisets of 15 for 3 cycles
1. lying incline concentration curls
then to
2. lying low cable curls
then to
3. standing hammer curls

FST-7's for low cable dual handle curls!

Medium chest workout tomorrow and getting the 120's for above 6 reps 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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chest-medium day-hypertrophy/volume 2 years 2 months ago #36899

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Today was the chest medium workout and got some really good numbers and maybe the best work with flat Db's and about as high as I can go here except for reps with the 120 lb Db's!

Flat Db presses-4 working sets of 6-10 reps
warm ups
65x10
85x10
working sets
100x10
120x9,7,6
> best yet for 155 and reps

now for the trisets of 15 reps for 4 cycles through
1. Incline DB's
then to
2. Incline Plate Loaded
then to
3. Flat Plate loaded

FST-7's doing pec dec for 7 sets of 10 with 30 sec breathers!

Good chest hitting heavy back on Friday!!
Craig Yarnall, CSCS, CPT, WNBF Pro
"Want a Bigger BODY, shut up and SQUAT, DEEP!!!!"
"Lifetime Natural Bodybuilder"
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heavy back day-kind of 2 years 2 months ago #36906

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Today was supposed to be a heavy back day and the right knee just doesn't want to cooperate at all and for some reason the lower back was a tad tight, oh well just modify it a bit

Trap bar deads
3 warm ups
135x15
225x10
315x8
working sets-after each set hung 32 kg KB from weighted belt and did 2 good pull ups
365x5,5,5,5,5

finished off with a triset done back to back for 6 sets in a row
1. wide grip neutral grip pulldowns
2. high cable v bar pulldowns
3. machine seated rows

Light shoulders and traps 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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shoulders/Traps-TUT-Light day 2 years 1 month ago #36913

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Today was the light day for the shoulders and traps and the workout was really good and got a really good one in today.

1st exercise the machine shoulder presses for 4-6 sec negatives for 3 sets of 8
ss w/
Seated Reverse pec dec for 3 sets of 15

2nd exercise was the seated smith machine press with some bands for 5-7 sec slow positives for 3 sets of 8 and X reps at the end of each set

3rd came the double drops doing them for 4 drops 5 sets of 8 each
1. Seated smith machine presses
then to
2. standing DB laterals

Traps
The PL chest press for standing shrugs for 4-6 sec negatives for 4 sets of 8
SS w/
lying low dual cable shrugs for 4 sets of 15

All done until Mon and doing tris all by themselves and hopefully by Tues my legs and knees will be good to go once again!
Craig Yarnall, CSCS, CPT, WNBF Pro
"Want a Bigger BODY, shut up and SQUAT, DEEP!!!!"
"Lifetime Natural Bodybuilder"
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"Dr. Joe, Jr."
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Tris only medium day-hypertrophy/Volume 2 years 1 month ago #36921

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Got some really good triceps exercises in and the close grip again was a good one for the day!

Close grip benches-
2 warm ups
135x12
185x10
working sets
205x10
225x8,8,7

now for the trisets of 15 for 3 cycles
1. skull crushers
2. reverse grip dual handle pushdowns
3. pushdowns


finish it off with 7 sets of 10 30 sec breathers doing bwt dips
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: Hammies only medium day-hypertrophy/Volume 2 years 1 month ago #36924

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Now today was a tough one and the right knee doesn't really want to cooperate at all and now I feel it inside of the knee!

I tried to see what I could do and so far the exercises I was trying to do were the SLDL's and GH raises and did them for about 10 sets for supersets and that worked out pretty well.

I then tried to the leg curls and in the process the knee was freed up quite a bit and also tried to do lying leg curls
SS w/
high legs presses and the sets worked out and the knee did free up quite a bit, weird but cool.


I will see how it feels 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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chest only-heavy 2 years 1 month ago #36930

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OK today kind of just tried to do some really good weights and with no spot this week as my wife is headed to fantasy camp with Dr. Joe, all me!

I'm having some patella-femoral issues with the knees so the DB's were out and just werent thrown them up to my knees!

I used the FLat PL matrix bench press, like DB's with some convergence and did good with this
warm ups
45 each sidex15
2 45's each sidex12
3 45's each side for 10
3 45's +25 on each side for 6,6,5,5
and then finished off with a set of 5 with 4 plates a side
and then did a DC rest pause set using 2 45's +25 for 10+5+4=19 reps

just finished off with some rep sets with 225 on bench and did
4 sets of 8!

Tomorrow light back and bis!
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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legs- not good 2 years 1 month ago #36944

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OK something has gone wrong with the knee and the pain is rough right now and hard to get to a 90 degree bend in the right knee. Don't know what to do with this right now due to the fact no coverage, but will see! I was getting some strains on the quad tendon with lunges but that has stopped and now the pain is more front and center on the knee and medial side of the patella. I did have an AT look at it and could see it being some patella-femoral syndrome and the knee is tracking laterallly, which means I need some VMO and adductor work! OYY! Please let it be just that!

I did some squats and went not as deep and used a higher plyo box to do them and will see how this feels the next day or so. The squats were done up 225 for sets of 6, so will have to see how to work around this, I can't use heavy DB's for benching, deads are out right now, power cleans as well. Just having to work around this injury for a bit and see how my leg responds. I think overall my knees have done pretty well provided my bilateral Patella tendon rupture from 4 years ago has been doing well and haven't had really many issues with it unless now this is coming back around now?

Light chest and tris tomorrow which won't be an issue and don't have to make alterations to that workout!!
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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heavy chest 2 years 1 month ago #36989

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The Chest workout went very well and got some really good numbers for all of my sets and used the incline BB as my heavy exercise today!

Incline BB presses
3 warm ups
135x12
175x8
205x6
working sets
215x5
225x5
235x5
245x5
260x2

back off sets of DC rest pauses doing 215 for (9+3+2=14)

DB Presses
100 lb DB for sets of 8,7,6

Light back and bis 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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