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Post by jasony on Feb 22, 2008 8:09:24 GMT -5
I am currently on a 3 way split with a 4x10 scheme trying to build a little mass before reluctantly shedding pounds for the Summer.
Monday--Chest-Back-Shoulders Tues-----Legs Wed-----Off Thur-----Arms Fri-------The dreaded cardio Sat------12 minutes of HIIT cardio Sun-----Off
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Post by jasony on Feb 22, 2008 8:16:17 GMT -5
Thurs 02/21/08
30 crunches floor 30 decline crunches
EZ bar Curls/French press--SS 4x10x70
French press 4x10x70
Hammer curls/BO tri extensions--SS 4x10x35's
BO tris 4x10x80
Concentration curls 30x10 20x7 10x4--ouch
Pulley push downs 75x14 50x10 25x8--last rep held until cramps
Worked for me:))
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Post by al on Feb 22, 2008 21:00:29 GMT -5
Are you doing a burn after each concentration curl rep, like you taught me? I can't believe the difference!
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Post by jasony on Feb 25, 2008 7:50:07 GMT -5
You amaze me!! Being able to look at what I post and know what I'm doing. Just like you were there.
For the most part , yes, burns are in there, not necassarily on every rep, but according to feel. I want to walk out of there with a major pump and hurt:))
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Post by al on Feb 25, 2008 19:51:35 GMT -5
Ever since you told me about that extra squeeze, I've been doing the movement for a few weeks before any event where I want to look like I have a natural bicep peak. I'm not genetically gifted in that area, but it always gives me "the look" temporarily. Hopefully, it will look good enough for me to stand next to big John this weekend at the big blonde's bash.
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Post by jasony on Feb 26, 2008 8:15:12 GMT -5
Al--I hear tell (mostly from you) that you're genetically gifted in other areas:)) You know I'm heartbroken about not being in Florida with you guys. Give em both a hug from me:))
Mon 02/25/08 30 crunches floor 30 decline crunches
DBBP/BOBB rows 50'sx5 60'sx5 70'sx5 75'sx3 60'sx5 50'sx10
BOBB rows 115x5 120x5 140x5 150x3 120x5 115x10
Flyes/Face pulls 4x10x35's
Face pulls 4x10x70
DB shrugs/OHP 3x10x70's
OHP 3x10x70
Cybex Laterial raise 4x10x60
Tic Tocs 40xfailure
I talked myself right into changing my DBBP/BOBB row scheme. So, I took the same movement, changed reps and weights--BINGO--Back and Chest = DOMS this morning!!! It ussually takes 24 hrs before they really set in. I've got something to look forward to this afternoon:))
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Post by al on Feb 26, 2008 18:07:43 GMT -5
Good one, Jason, and congrats on the DOMS!
Does that Cybex lateral machine work for you? For some reason, I get no pump from it.
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Post by jasony on Feb 27, 2008 7:55:19 GMT -5
Al--You're correct, no pump on the Cybex laterial raise. More of a fatigue factor on the middle and rear delts. I've concidered using them as a pre-exhaust, but what I'm doing now (Face pulls, Presses, Cybex laterial raise) has sure firmed my shoulders up and I'm virtually pain free. I'm going to give most of the credit to the face pulls:))
Tues. 02/26/08
15 Hanging knee raises 30 decline crunches
DB SLDL's/BW squats 3x5x75's
BW squats 3x5
Squats 155x5 205x5 255x5 335x5 245x5 155x10
Standing calves 3x20x155
Up 5lbs on all sets--I find myself walking a little sideways this morning!! Inner thighs seem to be a little sore--I like it:))
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Post by colleen on Feb 27, 2008 13:53:11 GMT -5
I was wishing I could be in Florida, too. Maybe someday, eh Jason?
Glad you found your DOMS - I know you love it!
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Post by al on Feb 27, 2008 17:47:42 GMT -5
Working your way back to Leg King, buddy.
Glad the face pull sequence is working for you. It's helped me quite a bit too.
I think Colleen's hitting on you.
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Post by colleen on Feb 28, 2008 12:05:11 GMT -5
I wouldn't hit the dog - he's a good pup
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Post by jasony on Feb 28, 2008 18:17:33 GMT -5
thur. 02/28/08
Al--Yes!!! How about that! I had already conceded the 3 weights, now I'm looking at the 4's. Colleen is just doing it to make you jealous:))
Colleen--Yeah, It'll be great when we mfinally meet:))
30 crunches floor 30 decline crunches
EZ bar Curls/French press 65x5 75x5 85x5 100x3 80x5 65x10
Frenchies 65x5 75x5 85x5 100x3--this'll stabilize the scapular region--lol--or hurt it:)) 80x5 65x10
Hammer curls/BO tri extension 30'sx5 35'sx5 40'sx5 45'sx3 35'sx5 30'sx10
BO tris 70x5 80x5 90x5 100x5 80x5 70x10
Concentration curls/Pulley push downs 25'sx20
pushdowns 50x20
The 100lb Frenchie put a burn between my shoulder blades and left elbow. Might have found a new stabilizing move for the scapular region:))
I have the same fatigue that I get in my legs on this scheme. I'm sure it would really firm the arms up and gain some strength. Don't know if I like it for arms though? I'm addicted to the pump:))
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Post by al on Feb 29, 2008 19:39:31 GMT -5
I used to date a 100 lb Frenchie, but I felt the heat in an area much lower and around the corner from my shoulder blades.
I know what you mean about lower reps for arms. You get the strength but not the pump, which sucks. Life without pumped guns is a life not worth living, no?
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Post by jasony on Mar 4, 2008 7:57:20 GMT -5
Mon. 03/03/08
Al--lol--Must of been a small fire--Know what ya mean about pumped guns. Thats why, most of the time, I finsih with a pump:))
30 crunches floor 30 decline crunches
DBBP/BOBB rows 3x10x50's
BO rows 3x10x100
Was looking for a 5x10 upper today. BUT, a germ-a-phobe began spraying disinfectant aon every peice of equipment I guess he planned to use. I was on the bench beganing my 4th set of BP's and I got a mouthfull of it. So I went home and got on the treadmill.
Walk the dog 20 min. various speeds and inclines.
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Post by al on Mar 4, 2008 17:55:31 GMT -5
Hate it when that happens. What an not a very nice person.
Glad you got some work in anyway.
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