6/20/07

Incline Bench Press: 245 x 10
Pullups: BW x 12
Leg Press: 560 x 20
Rotary Calf Press: 345 x 15
DB Laterals: 25 x 10
DB Preacher Curls: 75 x 8
DB Skullcrushers: 40 x 12

Halfway through a planned rest break. I plan on enjoying all a cookout has to offer tomorrow...

quote:

Originally posted by ddouble:
Halfway through a planned rest break. I plan on enjoying all a cookout has to offer tomorrow...

Please have some fried chicken, potato salad and beer in honor of those of us on restriction.

quote:

Originally posted by ATPWordPro:

quote:

Originally posted by ddouble:
Halfway through a planned rest break. I plan on enjoying all a cookout has to offer tomorrow...

Please have some fried chicken, potato salad and beer in honor of those of us on restriction.

No beer, but I did have chicken and apple pie...

The dedicated trainees & bodybuilders out there will understand the neurosis around the following:

As your bodyfat comes down, your physique looks better, but strength suffers and you "feel" smaller. When you are bulking, your measurements are larger and strength is through the roof, but those lovely striations & veins go away.

I got a question

Okay ... I start exercising - doing push-ups, sit-ups, squats and working the treadmill.

For the push-ups, [don't laugh] I'm doing 3 sets of 25, Monday, Wednesday and Friday; Tuesday and Thursday - 3 sets of 12 [Saturday and Sunday - Rest] As a goof, I got one of those PerfectPush-up contraptions, it's hard work ... it cut my push-up capacity in half.

For the sit-ups, I'm doing 3 sets of 50, Monday, Wednesday and Friday; Tuesday and Thursday - Leg Lifts, 3 sets of 25 [Saturday and Sunday - Rest]

For the squats, I'm doing 3 sets of 50, Monday, Wednesday and Friday; Tuesday and Thursday - Squating Toe Raises (with me back against a wall) I saw this one in Esquire Magazine, 3 sets of 25 [Saturday and Sunday - Rest]

I do between 45-60 minutes on the treadmill, Monday through Friday and rest on Saturday and Sunday.

I've been at it [consistently] for the past 51 days. Although I now look in the mirror and it seems like I have my head on someone else's body [all swoll up and stuff ... I'm even beginning to see a hint of a six pack ] ... But, I'm noticing that the right side of my body - my arms and chest - is developing faster than my left side.

Would an extra set of one-armed push-ups with my left arm balance me out?

Yep. 1 or 2 left arm only sets will help. Pictures soon Kweli?

That's a definite maybe.

Hey, ddouble, I noticed you stick to ole' skool training. You ever tried super setting? I got hellified results from super setting.

You ever tried pyramiding? Eh. I've tried it off and on. My body didn't respond to it like Platz used to preach about getting such magnificent gains from.

I've used just about every common training technique there is.

Currently, I'm doing the following three times a week:

Squats: 4 sets
Standing Behind the Neck Press: 4 sets
Pendlay Rows (Google it!): 4 sets
Machine Preacher Curls/Decline DB Extensions superset: 4 sets
Ab/Calves superset (various exercises): 4 sets

This takes me about 50 minutes alone & 65-70 minutes when my training partners show up.

I've been manipulating training load & volume also. I've been using anywhere from 60 - 120% of my 10 rep max and cycling reps between 6 and 15.

quote:

Originally posted by ddouble:
I've used just about every common training technique there is.

Currently, I'm doing the following three times a week:

Squats: 4 sets
Standing Behind the Neck Press: 4 sets
Pendlay Rows (Google it!): 4 sets
Machine Preacher Curls/Decline DB Extensions superset: 4 sets
Ab/Calves superset (various exercises): 4 sets

This takes me about 50 minutes alone & 65-70 minutes when my training partners show up.

I've been manipulating training load & volume also. I've been using anywhere from 60 - 120% of my 10 rep max and cycling reps between 6 and 15.

Have you ever tried a move called "The bear"? It's a combination of deadlifting, military press, and squats all in one move. Just to let you know what a hell of a workout you can get from that one move I can press 245 for 5 sets of 12 reps and pretty much consider that a full workout.

I tried Swarzeneggar's entire regimen from his encyclopedia and got serious, serious gains but I don't train like that anymore. I'm more of a cross trainer now--mountain biking, martial arts, and swimming.

This message has been edited. Last edited by: Romulus Burnett,

I'd rather be hated for what I am than loved for what I'm not. - Chuck D.

I have some of Coach Davies' work and had not come across this exercise. It sounds like a hybrid olympic lift. 245 x 5 x 12 - you must have a super efficient nervous system - that's a heavy workload. Ever do any powerlifting or strongman?

quote:

Originally posted by ddouble:
I have some of Coach Davies' work and had not come across this exercise. It sounds like a hybrid olympic lift. 245 x 5 x 12 - you must have a super efficient nervous system - that's a heavy workload. Ever do any powerlifting or strongman?

I'd been powerlifting off and on since 95' but I was only doing powerlifting moves separately. Combining all three moves does put a serious shock on the nervous and circulatory system, which is why I perform that workout by itself on one day, then rest for two days afterwards. After my body recovered from the new shock my overall strength improved 50%.

It was recommended that novices start as low as 100 pounds and 2 sets of 8 reps. I don't know what your strength goal is, ddouble, but doing the bear will shock your body like no other workout. I've been lifting for over 20 years and nothing I've come across has ever shocked me like this. Not even Swarzeneggar's all day heavy training regimen. If you do decide to try out this workout I'd suggest warming your lower and upper back up with one light set of deadlifting, bent over rows, shrugs, and dumbell flies.