I am looking over my work log, and I am slightly disappointed
with my progress this week. I think that my intensity level is starting to dull,
so what I am considering is to use next week as a transition week into some
new exercises and split, and therefore not go to failure. Then, I will be able
to pull together new exercises in the following week.
This week I decided to go back to normally training triceps on Thursday, as
opposed to doing the ROB Concept twice a week. Here is what I set out to do:
Luckily, my chest seems to be doing great, as I increase in
some exercise each week. Maybe next week I will stick with the same intensity
level (go to failure) and just eat more. I weighed at the end of this week
at 170.5 again, so I do need to eat a little more IMO.
Leg day is so mentally and physically draining it's hard to believe.
Somehow I managed to jump up in weight. My legs have definetely grown plenty
since I started bulking and hitting legs harder than ever before. Goals:
Wednesday - Legs
Squats (4-6): 185x10, 185x10, 185x8, 185x7, 185x9
Stiff Leg Deadlifts (6-7): 185x9, 185x6
Step Ups (4-6): 40x6, 40x6
Leg Extensions (6-8): 187x9, 187x7, 187x7
Leg Curls (6-8): 130x9, 130x6
Standing Calf Raises (6-8): 232x9, 232x8, 232x7
Actual workout...
Wednesday - Legs
Squats (4-6): 185x10 (not done to failure), 195x10 (no failure), 200x8, 200x7, 200x8
Stiff Leg Deadlifts (6-7): 185x8, 185x7
Step Ups (4-6): 40x6, 40x7
Leg Extensions (6-8): 187x10, 187x8, 187x7
Leg Curls (6-8): 130x9, 140x6
Standing Calf Raises (6-8): 232x8, 232x9,
Looks like this week went well for legs. I also forgot my
straps, and, since I work out forearms on Monday, Stiff Legged-DLs and Step Ups
blew. However, I did make some decent gains overall. Next week I'll be
switching up the exercises, and dumping step ups!!!
Being that I am going back to my previous style for triceps, and
I feel they are one of my lagging bodyparts, I put them before biceps. Here's
what I was aiming for:
I also didn't try to improve over last week's biceps workout
because I would be doing triceps first, thus my lifts for biceps would be
less than usual. Here are the actual lifts:
Thursday - Triceps/Biceps
Close Grip Bench Press: 150x9, 155x6, 155x6
Decline DB Skull Crushers: 25x?, 25x6, 25x6
V-Bar Pulldowns: 160x6, 160x5, 160x4_DS_100x6_DS_50x6
EZBar Curls (5-7): 85x8, 85x6, 85x6
Incline DB Curls (5-7): 40x8, 40x6+ 1 rep with alternating
Hammer Curls (5-7): 40x6
OK, a couple notes here. The "_DS_" denotates a drop set.
Basically, I chucked in a drop set for my last set of triceps for the hell of it.
Also, I had always been doing alternating Incline DB Curls; however, this week
I switched it up and did both arms at the same time. I think this was a good
workout. I believe that my intensity level begins to diminish on the Friday and
Saturday workouts. I need to figure out a way to fix this problem. A 4 day
split may be the answer, but I don't think I would be able to prioritize my
lagging body parts as well via a 4 day split. I'll have to think about this one
some more.
Friday - Shoulders/Traps/Abs
Seated DB Press (4-6): 55x?, 55x6, 55x5
Military Press (4-6): 95x8, 95x6-7
Lateral Raises (6-8): 20x8, 20x8
DB Shrugs (5-7): 95x8, 95x7, 95x6
Cable Crunches*: 140x10, 140x6, 140x10
Leg Lifts*: 0x12, 0x12, 0x9
Decline Situps*: 0x10, 0x10
*=Done with 60 seconds rest in between each set
This workout was fine. I want to start doing abs twice a week because I do not go to failure
with them. Gee, I can't wait to sort out all of these problems :D.
I was disappointed with this workout. My grip strength blew, and
caused me to bow out early on DLs. Actually, I think a major problem today was
that I wasn't focused going into the gym, and thus started off bad. I was tired
as hell too. Maybe this week was a fluke.
Saturday - Back
Bent Over BB Row (5-7): 145x9, 145x9, 145x7
Weighted Pullups (6-8): 25x6, 25x5_SS_0x3
V-Bar Lat Pulldowns (6-8): 150x7, 150x6+1, 150x5+1
Deadlifts (4-6): 240x8, 240x8, 240x6
Actual lifts:
Saturday - Back
Bent Over BB Row (5-7): 145x8, 145x7, 145x7
Weighted Pullups (6-8): 25x6, 25x5_SS_0x2
V-Bar Lat Pulldowns (6-8): 150x7, 150x6, 150x6
Deadlifts (4-6): 240x7, 240x7, 240x7
Like I said, I weighed in at 170.5 again... I guess this means
I need to eat more, which is not that much of a problem. Looking at my workout,
it wasn't that bad. I only went down by about a rep or so. Maybe I blew it
out of proportion. Who knows. Anyway, look for some bonuses in the bulking
section. Also, I'm currently workout on (IMO) a great article about nutrition,
which I hope to finish in the upcoming week. I'll absoultely post it here, and
it will hopefully get put up at
www.bodybuilding.com as well. We'll see. Later all.
Feel free to e-mail me at fatal007gb@hotmail.com
or MYNAMEIZGREG@hotmail.com with any
questions or comments. Coldwater Creek
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