This week was a pretty good one. The downside to not having a workout partner is, of course, not having a spot. This is really no big deal if you know someone in the gym. However, if you don't, workouts like chest or back and sufferâ€¦Big time! You can correct for this by improvising and increasing the intensity by increasing the number of reps or exercises performed. Time to get nasty!
Sunday, 5/26/02 - Quads
I was feeling pretty good today because I was going to the gym where my parents workout at. It is a really nice gym and my dad was there to assist in spotting. My dad was my workout partner before I left for college, so it was going to be interesting to see how this workout was going to go.
I started off the day with a 5 minute warm-up on the bike followed by stretching and then three light sets of 15 reps on leg extension with 75, 105, and 150 lbs. It always seems that when I am in a different gym, I can get a pump so much easier. After a thorough warm-up, I made my way to the squat rack. I loaded on 135 lbs. for a set of 15 and then 10 reps. The bar was a lot nicer than I was accustomed to and did not slip down my back. From that weight, I went to 225 for a set of 15 reps, 275 for 10 reps, and then 315 for 6 reps. Now that I had finally gotten up to a little bit heavier weight, it was clear to me that the weight felt a little heavier than I was use to. This is always expected in a strange gym, you just have to work with it. My next set was with 365 for 4 reps, and then my peak weight, 405, was done 4 times. This was definitely a couple of reps less than what I had wanted, but my quads were on fire, especially my tear drops. I did one drop set with 315 for 10 reps, packed up my shit, and headed for the hack squat.
See how to correctly perform the Squat by watching this video!
The hack squat at this gym was really light, which kind of surprised me after my squatting experience. I started off at 315 for 15 reps, then up to 405 for 12 reps, and finally 495 for 10 more reps. I told you it was a lot lighter, I felt like a powerhouse doing that much weight on the hack squat! The next exercise on the list was part two of leg extensions. I began this exercise at 135 for a set of 15 reps. My dad was not there to spot me on this exercise, so it was done to positive failure. Next, I went with 165 for 15 reps, and then with 180 for 12 reps. Even though I was only going to positive failure, I still couldn't feel my quads after the last set. To end this week's quad training, I went into another room and did walking lunges for two sets of 60 reps. After that, I did the usual, lay on the ground and breathed heavily until I was able to get up!
Leg Extension: 75 x 15, 105 x 15, 150 x 15
Squats: 135 x 15, 135 x 10, 225 x 15, 275 x 10, 315 x 6, 365 x 4, 405 x 4, 315 x 10
Hack Squat: 315 x 15, 405 x 12, 495 x 10
Leg Extension: 135 x 15, 165 x 15, 180 x 12
Monday, 5/27/02 - Chest
My quads starting hurting last night, and today I started feeling the full effects of yesterday's workout. Today, I worked out at my home gym, which is really not that great, but good enough for chest. This is not surprising considering that 99% of people go in and do chest multiple times per week. Although I did not have a spotter today, I still had a great workout. I was not worth a damn afterwards from having to improvise.
I started out with regular barbell bench press after the warm-up and stretching. I began with 135 lbs. for a set of 15 and then 10 reps. From there, I went up to 185 for 8 reps, 225 for 8 reps, and then 275 for 6 reps. My chest didn't really have that much of a pump yet, but after I did my last set at 315 for a set of 5 reps, that was taken care of. I decided to change things up a little today and did triple drop sets on dumbbell incline press. I accompanied the drop in weight with an increase in the incline every set. I started out with 80's for a set of 10, then 70's for a set of 7, and ended with 55's for a set of 5 reps. Wow, I can't even describe how I felt after that first round of drop sets. All I can say is that I felt nasty! The second round was a lighter one with just as much punishment. I did it with 65's, 50's, and then 40's for a set of 8 reps. Just to give you an idea of how challenging this was, I was screaming when I did the set with 40 lb. dumbbells!
Next up was flat dumbbell press. After I gathered myself, I grabbed a pair of 90's and did a set of 8 reps, followed by a second set with the same weight for 10 reps. I did more the second set because I had not recuperated enough on the first set. Next, I did pec deck, starting out at 120 lbs., I got a set of 12 reps. and then 10 reps with 150. I still had a little gas in the tank, so I went on to do incline flyes with 45's for a set of 12 reps and then 55's for a set of 8 reps. I told you that my weight suffered a bit, but that's ok because my chest still felt as pumped as it always does. Finally, for my last exercise, I did standing cables with 60 lbs. for a set of 12 reps and then 70 for a final set of 10 reps.
Flat Barbell Press: 135 x 15, 135 x 10, 185 x 8, 225 x 8, 275 x 6, 315 x 5
Incline Dumbbell Press drop sets: 80 x 10, 70 x 7, 55 x 5
65, 50, 40 x 10
Flat Dumbbell Press: 90 x 8, 90 x 10
Pec Deck: 120 x 12, 150 x 10
Incline Flyes: 45 x 12, 55 x 8
Cables: 60 x 12, 70 x 10
Tuesday, 5/28/02 - Back and Calves
As usual, my quads are still killing me, and now my chest is as well. I did not expect to get this sore from yesterday's workout, but like I said, if you improvise, you can get around the fact that you don't have a spot. Fortunately, I am working out with one of my roommates today, so I would not have to worry about whether I could finish a set.
Using the priority concept, we put calves first on the list before back training. After a warm-up on the bike and two sets of 20 reps for standing calf raise, I was ready for business. I started out on the smith machine for weighted standing calf raise. My first set was with 135 for 30 reps, then 225 and 315 for sets of 20 reps. Then I went up to 405 for 15 reps and then back down to 225 for 20 more reps. I already had to walk on my heels. My next exercise was supersets of seated calf raise and calf raise on the leg press machine. I loaded 135 on the seated raise, and 315 on the leg press. I did three rounds total starting out on the seated calf raise. I did 20 reps for each exercise, all three rounds.
For back, I started out with pull-ups, doing 12 reps, then 10 reps without weight. My last set was done using a 45 lb. dumbbell for a set of 10 reps. Up next, bent-over rows. My first set was a warm-up set with 135 for 15 reps, then 185 for 8 reps, 225 for 10 reps, and finally peaking out at 275 for 10 reps. I followed that heavy set with a drop set using 185 lbs. for 20 reps. Ouch!...my back was already toasted! The next exercise was front cable pulldowns. Here, I did two sets, one with 120 lbs. for 12 reps, and then 150 lbs. for 10 reps. At this point, I couldn't relax my back at all, it felt like it was taking over my whole body! After pulldowns, I set up the seated row by using handles instead of the V-bar. I started out with 140 lbs. for a set of 10 reps and ended with 150 lbs. for a set of 10 reps.
Next, I took the V-bar over to the pulldown and used it instead of the straight bar. I started out with 120 lbs. for a set of 10 reps, and then went up to 130 lbs. for 8 punishing reps. I could barely feel my back after all that we have done. The next exercise was machine pullovers, a great precontest exercise. I selected 150 lbs. for my first set of 15 reps and then went for the whole stack, 200 lbs. for 8 tough reps. All I can say is thank God for my roommate being there to spot me! We ended this workout with deadlifts, which my roommate was hoping to avoid. I started with 225 for 10 reps and then went up by the plate. Next, I did 315 lbs. 8 times, and finally, 405 for 6 reps. What a workout, I was ready to go home and go to bed!
Learn how to do Stiff-Legged Deadlifts correctly by watching this video!
Standing Calf Raise: 20, 20, 135 x 30, 225 x 20, 315 x 20, 405 x 15, 225 x 20
Seated Calf Raise & Leg Press Calf Raise Superset: 315 (leg press), and 225 (seated) x 20 (3 rounds)
Pullups: 12, 10, 45 x 10
Bent-Over Rows: 135 x 15, 185 x 8, 225 x 10, 275 x 10, 185 x 20
Front Pulldowns: 120 x 12, 150 x 10
Seated Rows: 140 x 10, 150 x 10
V-Bar Pulldowns: 120 x 10, 150 x 10
Machine Pullovers: 150 x 15, 200 x 8
Deadlifts: 225 x 10, 315 x 8, 405 x 6
Wednesday, 5/30/02 - OFF DAY
Today was the first day that the soreness in my quads was letting up, but my chest was even more sore and my back was already sore last night!
Thursday, 5/31/02 - Shoulders and Abs
At this point, I was ready to get back into the gym. My roommate was at it again with me for more punishment. Again, we used the priority method and started out with abs.
I never liked how Phano and I worked abs, so I changed up the routine to something that I felt was better. We began with the same, situps on the decline bench for two sets of 20 reps without weight. Then I used a 45 lb. plate for two more sets of 20 reps. For a little change, I did hanging leg lifts to work the obliques for two sets of 20 reps. Then I did the same exercise, keeping my legs perfectly straight to work my abdominals instead. Here I did two sets of 15 reps. We ended this ab routine with weighted crunches on the cables, doing one set of 20 reps with 120 lbs. and another set of 20 with 140 lbs. Now that was a good ab workout, finally.
For the shoulder routine, I started out with side laterals as a warm-up to military press. I started with 10's for 15 reps, 15's for 15 reps, and then 20's for another set of 15 reps. Military press was the next exercise, and I started with 135 lbs. for 12 reps, and then right to 185 lbs. for 10 more reps, and finally to 215 for a set of 6 really tough reps. Up next was side lateral raises revisited. This time I did the exercise as triple drop sets using 10, 15, and 20 lb. dumbbells for 10 reps each. With those weights, I did two full rounds, gathered myself, and headed over to the T-Bar for rear delt work. Those drop sets are unreal, they really put it to your delts!!
At the T-bar, I did three sets of 15 reps using 40, 45, and 50 lb. dumbbells. My last set was for 12 reps with 55's. To end the delt work, I did front dumbbell raises using 35's for my first set of 10 reps. Next, I did 10 more reps, this time with 40's. At the end of that exercise, I loaded up a bar with 225 lbs. for barbell shrugs. I did one set here for 15 reps and then went up to 315 for two more sets of 15 reps. Finally, I ended the workout with two sets of dumbbell shrugs using a pair of 80's for 15 reps each set. What an exhausting workout; I was ready to go home after that!
Situps: 20, 20, 45 x 20, 45 x 20
Leg Lifts (Obliques): 20, 20
Leg Lifts (Abdominals): 20, 20
Weighted Cable Crunches: 120 x 20, 140 x 20
Side Lateral Raises: 10 x 15, 15 x 15, 20 x 15
Military Press: 135 x 12, 185 x 10, 215 x 6
Side Laterals (Triple Drop sets): 20, 15, 10 x 10 (2 rounds)
Rear Delt on T-Bar: 40 x 15, 45 x 15, 50 x 15, 55 x 12
Front Raises: 35 x 10, 40 x 10
Barbell Shrugs: 225 x 15, 315 x 15, 315 x 15
Dumbbell Shrugs: 80 x 15, 80 x 15
Friday, 5/31/02 - Hamstrings
I finally had sore abs, it's definitely been a while since I felt soreness in that area. My delts are also sore, but not too bad. I felt good today, good and rested.
Following the warm-up, I hopped on the lying leg curl and started out at 80 lbs. with my feet together for a set of 15 reps. I continued doing 15 reps at 110 and 140 lbs. At 180 lbs., I did a set of 12 reps, and bumped the weight up to 200 lbs. for a set of 10 reps. Still feeling good, I went up to 225 lbs. for a final set of 8 reps. The next exercise on the list for today was straight leg deadlifts. I began with a set of 15 reps using 135, and then went up to 225 for a set of 10 reps. I followed those two sets up with a set of 315 lbs. for 12 and a final set of 8 reps using 345 lbs. My last exercise was seated leg curl, something new. At my gym, this machine does not have a belt to keep your ass back in the seat, so you have to work double time to stay sitting upright. I started out with 100 lbs. for a set of 12, then moved to 120 lbs. for a set of 12, and finally I ended with 140 lbs. for a set of 8.
Lying Leg Curl (feet in): 80 x 15, 110 x 15, 140 x 15, 180 x 12, 200 x 10, 225 x 8
Deadlifts: 135 x 15, 225 x 10, 315 x 12, 345 x 8
Seated Leg Curl: 100 x 12, 120 x 12, 140 x 8
Saturday, 6/1/02 - Arms
Today proved to be a marathon workout, so let's get right to it! I worked out at my home gym with my roommate again. We began with standing barbell curl as a warm-up, doing three sets of 15 reps using 40, 50, and 60 lbs. Next, we did vertical preacher barbell curl. I started out with 70 lbs. and did a set of 15 reps. I moved up from there and did 90 lbs. for a set of 12 reps and then 120 lbs. for a set of 8 reps. We stayed on the same bench and switched over to using dumbbells starting at 30's for a set of 12 reps and ending with a 45 for 8 reps. I may have taken a dip in weight, but my form was perfect, and my biceps were toasty. The next exercise was alternating dumbbell curl where I started with 45's for a set of 10 reps, and then went to 50's for a set of 8 reps. We ended the bicep portion with incline hammer curls (a personal favorite), starting at 35's for a set of 10 and then 40's for a final set of 8 reps.
After biceps, we did two quick sets of 15 reps doing straight bar reverse curls, and using 40 and then 50 lbs. For triceps, we started on dips, doing three sets of 15 reps without using extra weight. From there, it was close-grip bench press where I began with 225 for a set of 10 reps and then 275 for 8 reps. Next up was dumbbell overhead extensions. Here, I started with 35's for a set of 15 reps. Someone was using the 45's so I said "screw it", I used a 50 lb. dumbbell and did a set of 8 with that. Pronated pushdown was the next exercise, and I started with 150 lbs. for 15 reps and then the whole stack (200 lbs.) for a set of 10 solid reps. The last exercise was nosebreakers. I started off with 120 lbs. for a set of 12, and then ended with 140 lbs. for a set of 10 full reps. What an arm-blasting workout!
Standing Barbell Curl: 40 x 15, 50 x 15, 60 x 15
Vertical Barbell Preacher Curl: 70 x 15, 90 x 12, 120 x 8
Vertical Dumbbell Preacher Curl: 30 x 12, 45 x 8
Alternating Dumbbell Curl: 45 x 10, 50 x 8
Incline Hammer Curl: 35 x 10, 40 x 8
Reverse Curl: 40 x 15, 50 x 15
Dips: 15, 15, 15
Close-grip Bench: 225 x 10, 275 x 8
Dumbbell Overhead Extension: 35 x 15, 50 x 8
Pronated Pushdowns: 150 x 15, 200 x 10
Nosebreakers: 120 x 12, 140 x 10