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Author Topic: Lou T's Log  (Read 13695 times)
lou t
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Posts: 35


American Record 386lbs. Master 3a 73kg April 2016


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« Reply #15 on: October 04, 2016, 10:15:29 AM »

putting in some very solid workout there Lou
thanks for the kind words and stopping by. Unfortunately this will come to an end 10/19. Having surgery on my left shoulder. Needs to be done but not at all happy about the time off from training.

Hope all goes well and your recovery is speedy . Injuries suck big time !

T.

sure does. Not looking forward to the down time. thanks for the well wishes
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lou t
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Posts: 35


American Record 386lbs. Master 3a 73kg April 2016


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« Reply #16 on: October 04, 2016, 01:20:13 PM »

10/4

bw 150

Day #2 Legs

RDL's
was scheduled to do SLDL but left ham is still not right
Rx- locked these out
135x15, 155x12, 175x 9, 185x 6

Leg PRess
Rx- work up to set  were barely able to get 10 reps RPE 9.5.  Pump reps, no lock out. Work up small increments to get in volume. Will count the last 3 sets. Took about 2 minutes intraset rest
135 x 20
155 x 15
180 x 10
230 x 10
280 x 10
300 x 10
330 x 10
360 x 10
400 x 10
425 x 10
450 x 10 done

Squats
Rx- did 8 sets of 5, light weight, accelerate out of the bottom, did not go to lock out. kept constant tension on quads. 60 second intraset rest
185 x 5 x 8

Standing Calf Raise
Rx- work up to set barely get 10
100 x 10
110 x 10
120 x 10
130 x 10
140 x 10
150 x 10
last set, did 15 partial out of the stretch

30 Minute LISS

Note:
no leg curls today. Hams still not right

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SCOTTGALTON
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« Reply #17 on: October 04, 2016, 01:22:15 PM »

hope is all goes well mate
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SuperplexSteve
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« Reply #18 on: October 04, 2016, 02:34:04 PM »

Welcome Lou.  I'm going to enjoy reading your journey.  That's a fantastic amount of volume in your workouts.  Keep up the good work.
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lou t
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Posts: 35


American Record 386lbs. Master 3a 73kg April 2016


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« Reply #19 on: October 04, 2016, 03:40:46 PM »

Welcome Lou.  I'm going to enjoy reading your journey.  That's a fantastic amount of volume in your workouts.  Keep up the good work.

hope is all goes well mate

Thank you both
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lou t
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Posts: 35


American Record 386lbs. Master 3a 73kg April 2016


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« Reply #20 on: October 05, 2016, 01:48:11 PM »

Day #3
BW 151.5

ARMS/Shoulders/Abs

Tri's

Superset #1 x 4 rounds
Rope pushdowns
60 x 15 x 4
Close hand pushups x 20, 15, 12, 12
Cable PRonated Grip Kickbacks
20 x 6 x 4

Tri's Superset #2 x 2 Rounds
Skullcrushers
55 x 10 x 2
DB Behind the Neck Ext.
50 x 8 x 2

Biceps
Ez curl curls
Rx- warm up with 3 sets of 15, the do 5 sets of 10 with 10 second intraset rest
30 x 15 x 3
40 x 10 x 5

1 Arm Preacher Curls
30 x 10 x 5

BB Curls
50 x 10 x 3

Shoulders
Seated Side  Raise
10 x 15, 15 x13, 17.5 x 11, 20 x 9

Isoateral OHP
5 x 5

Machine Rear Lateral
70 x 20 x 4

Abs
Superset x 3 rounds
Hanging Crunches - knee to face than down to parallel to floor
bw x 20, x 15, 12

Ab Rope Pull Downs
80 x 15
80 x 13
80 x 10

DB Side Bends
35 x 15 x 3
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lou t
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Posts: 35


American Record 386lbs. Master 3a 73kg April 2016


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« Reply #21 on: October 06, 2016, 01:09:41 PM »

10/6
bw 151

Day#4 (Day #2 of Back)

Meadows Row
Rx- nothing fancy here, just warmup up
25 x 10
30 x 10
35 x `0
40 x 10

Chin/Pull Death
Rx- 3 sets to failure (with good form) of wide grip Pullups, Neutral Grip Chins (Shoulder Width), Parallel Close grip
Wide Grip
x18, 15, 12
Neutral Grip
x11, x11, x11
Parallel Grip
x10, x9, x8
2 minute intraset rest
Total = 105 PR

DB Pullovers
Rx- give arms a break. Lat Focus
55 x 10 x 4

Single Arm Pulldowns - Supinated Grip
45 x 10 x 4 ea. arm

Banded Hypers
Rx- do 3 sets to failure then drop band and go to failure
Banded 18, 15, 12
Drop band x 10

HITT 20/140 x 10 rounds
x 18, x 15, x 15
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lou t
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Posts: 35


American Record 386lbs. Master 3a 73kg April 2016


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« Reply #22 on: October 07, 2016, 01:23:12 PM »

10/7

Day #5 - Day #2 of Arms/Shoulders

Shoulders
TRiset
Cable Rear Laterals
3 x 30
Rope Face Pulls
3 x 12
Sider Wall Crawls
3 x 3

Incline Bench Prone DB Shrugs
55 x 25
65 x 10
65 x 10
no rest drop to weight of first set
55 x 15

Arms
Superset
Rx- do 4 total sets, first 3 sets after warmup, then for 4th set did the 12 then did 2 drops to failure
V grip push downs
4 x 12
60 x 12 x 3
60 x 12 x 4, 50 x F, 40 x F
Rope Kickbacks
4 x 12
20 x 12 x 3
20 x 12, 15 x F, 10 x F

Biceps
BB Body Drag Curls
sets of 25,10,10,15
30 x 25
50 x 10 x 2
no set drop to weight of first set
30 x 15

Incline Bench Prone Ezcurl Curls
sets of 25,10,10,15
30 x 25
40 x 10
40 x 10
no rest drop to weight of first set
30 x 15

30 minutes LISS
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lou t
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Posts: 35


American Record 386lbs. Master 3a 73kg April 2016


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« Reply #23 on: October 08, 2016, 05:48:31 PM »

10/8
Day #6 Day 2 of legs - light session

I did a few leg curls but aggravated my left hamstring. so no SLDL today

Hack Squats
work up to a hard but not too hard set of 6. no lockout, deep squat to 3/4. pump
warm ups
50 x 15
95 x 10
110 x 6
120 x 6
140 x 6
165 x 6
185 x 6
195 x 6
210 x 6
60 second intraset rest

Leg Ext
Rx- no partials here just kick hard for 4 sets of 20.
50 x 20
60 x 20
80 x 20
90 x 20
100 x 20 x 4

Standing Calf Raise
work up rack doing 10 reps, on the 10th rep hold top for 10 ct
100 x 10 + 10 ct
110 x 10 + 10 ct
120 x 10 + 10 ct
130 x 10 + 10 ct
140 x 10 + 10 ct

Calf press
90 x 20
110 x 15
130 x 10
150 x 10
180 x 10

Abs
Triset
hanging crunches
x20, x 15, x 12
Ab pull downs
70 x 15, 12, 10
V Bench Situps
10, 10, 10

DB Side Bends
35 x 15 x 4 each side
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lou t
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Posts: 35


American Record 386lbs. Master 3a 73kg April 2016


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« Reply #24 on: October 10, 2016, 01:13:11 PM »

10/10

Day #1 Back - Heavy

Smith machine rows
Rx- flex at top hard,squeeze entire back
50 x 15
60 x 15
65 x 15
70 x 15
80 x 15
90 x 15
no rest drop set
70 x 15
50 x 15

1 Arm DB Rows
50 x 25
60 x 15
65 x 15
70 x 15
75 x 15 x 4
no rest drop set
60 x 15

Parallel Grip Shoulder Width Pulldowns
80 x 15
90 x 15 x 4

DB Pullovers on Flat Bench
45 x 15 x 4

Standing DB Shrugs
60 x 25
80 x 15 x 4

Prone Incline Bench DB Shrugs
50 x 15 x 4

Abs
Hanging Crunches x 25

Ab Rope Pulldowns
70 x 15

V bench situps x 15

20 Minute LISS

Note:
last week before surgery. Surgery next Wednesday 10/19. My last day of training will be Saturday. That will give me 3 days rest. I may change it to Friday and give myself 4 days rest.
This week no let up on training although I will cut back on cardio. No HITT's, just a few days of 20 minute LISS. I figure this will reduce the need for recovery.
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lou t
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Posts: 35


American Record 386lbs. Master 3a 73kg April 2016


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« Reply #25 on: October 11, 2016, 01:47:10 PM »

10/11

Day #2
Arms/Shoulders
Today was supposed to be Leg Day but left hamstring is still very tender.

Shoulders
Shoulder Superset #1 x 4 rounds
Seated Smith Machine OHP
70 x 15 x 4
Standing Plate Front Raise
25 x 15 x 4

Shoulder Superset #2
Prone Incline Bench DB rear laterals
10 x 15
15 x 15
17.5 x 15
20 x 15
Bent over Side Rear Laterals Head Supported
10 x 15
15 x 15
17.5 x 15
20 x 15

Shoulder Superset #3 x 4 rounds
Standing DB Side Raises - Starting with DB in front
10 x 15
15 x 15
17.5 x 15
20 x 15
Standing DB side laterals - leaning back starting with DB behind
10 x 15
15 x 15
17.5 x 15
20 x 15
Total 360 reps

Arms

Tricep Superset #1 x 4 rounds
Rope Push Downs
42.5  x 15 x 4
Straight Bar Pushdowns
42.5  x 15 x 4

Tricep Superset #2
Smith Machine CGBP
70 x 15
75 x 15
80 x 15
90 x 15
Ezbar lying tricep ext
40 x 15 x 4
Total Reps = 240

Biceps
Ezbar curls
40 x 15 x 4

1 arm preacher curls - machine
20 x 20
25 x 20
30 x 15
35 x 15

Preacher Curls
80 x 15
80 x 13
80 x 11
80 x 9
80 x 6
20 second intraset rest

20 minute LISS
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lou t
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Posts: 35


American Record 386lbs. Master 3a 73kg April 2016


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« Reply #26 on: October 12, 2016, 01:29:11 PM »

10/12

Day#3 Heavy Legs

Leg Ext
Rx- 2 ct flex pause
4 x 15

Leg PRess
Rx- paused off stops explosive push to 3/4. work up small increments
4 worksets x 10
150 x 15 warm up
180 x 10 warm up
230 x 10
280 x 10
330 x 10
355 x 10
375 x 10
400 x 10
425 x 10
450 x 10
2 minute intraset rest

Hack Squats
Rx pump reps work up to brutally hard 8 reps
50 x 15 warm up
90 x 12 warm up
140 x 8
165 x 8
185 x 8
210 x 8
240 x 8
270 x 8
2 minute intraset rest

Standing Calf Raise
Rx- 10 full rom reps, last rep hold for 10 ct
100 x 10
110 x 10
120 x 10
130 x 10
140 x 10

Note:
Quads got alot of good blood pump. NO ham work.
270 x 8


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lou t
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Posts: 35


American Record 386lbs. Master 3a 73kg April 2016


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« Reply #27 on: October 13, 2016, 03:47:23 PM »

Day #4 - Day #2 of Back
Goal today is to focus on lower lat with some mid back

Seated Cable Pull Downs (using handles)
Rx- drive elbows - pause & flex lats for 2 ct. focus lower lat
4 x 15

Seated 1 arm row (iso lateral machine)
Rx- used a thumb up grip, kept elbows in tight to side. Paused for 2 ct flexing the lats. After 4th set, drop set for another 15, then drop for another 15
70 x 15 x 4
60 x 15
50 x 15 drop set

Prone Incline Bench DB Rows
Rx- this time elbows out a bit to target middle back
35 x 15 x 4

DB PullOvers
55 x 12 x 4

Banded Hperext.
3 sets to failure with bands, then remove bands and go to failure
banded x 20, 16, 13
no band x 15

Abs superset
hanging leg raises
x 20, x 15
Ab Rope Pull Downs
70 x 15, x 10
V bench
x 12, x 10

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lou t
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Posts: 35


American Record 386lbs. Master 3a 73kg April 2016


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« Reply #28 on: October 15, 2016, 05:22:45 PM »

10/15
bw 150.5


Today is my last day of training with surgery this Wednesday. I thought I would give 3 days of absolute rest before surgery.
I thought about how I might train today. I decided to train legs and give an all out blood pumping, quad numbing workout. Why you might ask? Just because

The protocol for this crazy shit workout is as follows:

Each exercise will follow this set/rep scheme - set #1 x10, set #2 x10/x20, set #3 x10/x20/x30
first set work up to a weight where 10 reps is failure. Not absolute failure where you actual fail the rep, but failure in that the last 2 or 3 reps are brutal and need a spotter to lend a little help.
So first set is 10 reps to failure. Set 2 using the same weight, 10 reps to failure then count 10 seconds remove a plate and do 20 reps. Rest 1 to 2 minutes. Third set, start with same weight do 10 reps, count 10 seconds, remove a plate do 20 reps, count to 20, remove another plate do 30 reps.
Total reps 100

Leg ext
Worked up to
140 x 10
140 x 10, 10 sec rest 120 x 20
120 x 10, 10 sec rest 100 x 20, 20 sec rest 90 x 30

Leg PRess
worked up to
450 x 10
450 x 10, 10 sec rest 405 x 20
405 x 10, 10 sec rest 360 x 30, 20 sec rest 315 x 30

Leg curls
90 x 10
90 x 10, 10 sec rest 70 x 20
70 x 10, 10 sec rest 60 x 20, 20 sec rest 50 x 30

Hack Squat
worked up to
140 x 10
140 x 10, 10 sec rest 115 x 20
115 x 10, 10 sec rest 90 x 20, 20 sec rest 70 x 30

Done
Total reps 400
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Turpin
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« Reply #29 on: October 15, 2016, 06:27:04 PM »

Good luck with the surgery Lou .

 T.
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