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MSh
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« on: July 23, 2009, 05:53:55 PM » |
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Contents:Highlights inside the JournalIntroduction (scroll down)Philosophical Note on BodybuildingCreatine ScheduleCreatine informationBob Ross quoteGreen Tea and Raw FoodGregg Valentino's adviceWhat happened to industrial music?Workout numbers and labels systemRandomizing workouts, "menu" of exercisesAmendment to the "numbered/labeled" workout systemBuy cheap protein hereStarting to do front squats at homeAdvice from Mr. America Peter MillerOutside the journalMy "incline bench"What to eatChoosing dumbell handlesMy famous quoteReview of resistance barHow to make your own gymnastics rings/pushup/pullup handlesMake your own home cable setupGoals:To constantly test my capabilities, to reach the limits of my genetic potential. To be a role model of health for my family and friends. Philosophy: (note: this is old. If you'd like to know what I do now, look at the last few pages of the journal)Muscle groups / big muscles always get worked out first. I do every set to failure, aiming for approximately 6-10 reps. I don't plan how many sets/reps I will do, or which exercises. I improvise and change things along the way. This keeps my body guessing, to prevent a plateau. Method: (note: this is old. If you'd like to know what I do now, look at the last few pages of the journal)Warm-up set: light weight, focusing on form and smooth flow. Stopping at the slightest hint of exhaustion or lactic acid. Set 1: aim for 8-10 reps. Set 2: same weight as set 1, aim for 6-8 reps. Set 3: take off 5-10 pounds and do 8-10 reps. Set 4: same weight as set 3, aim for 6-8 reps. Set 5: take off 5-10 pounds and do 8-10 reps. (when the weight gets too light and I feel a sufficient "pump" it's time to stop or switch to another exercise.) The current progression: (note: this is old. If you'd like to know what I do now, look at the last few pages of the journal)Day 1: Back Day 2: Chest Day 3: Shoulders Day 4: Arms Day 5: Legs/Neck Day 6: Abs/Rotators Equipment:Spin-lock dumbells EZ-curl bar Lots of plates Pushup stands Pullup bar Hanging ab straps Lifting gloves Lifting belt Wrist straps Pulley system similar to Scooby's Home elliptical machine Triceps bar Supplements:Optimum Nutrition Gold Standard natural vanilla whey protein Vitamin Shoppe brand creatine Superpump 250 (once in a while) Multivitamins
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« Last Edit: January 13, 2010, 07:30:00 PM by MSh »
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Progress Journal Life's realities exist separate and distinct from beliefs. Real things don't require belief. Only falsehoods do. -BR
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MSh
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« Reply #1 on: July 23, 2009, 05:57:32 PM » |
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Records at the point of starting the journal:
hanging leg lifts 20 (ab straps on pullup bar, dumbell between knees, lift knees to chest)
rotators 10s (innies and outies for shoulder joint)
calves 90
triceps extensions 15 (lying on the floor)
biceps 35s
reverse fly 20s
shoulder press 30s
front/side shoulder lifts 10s
dumbell press 55s
pullup 40 (plates hanging from weight belt)
french press 40
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« Last Edit: August 02, 2009, 01:20:07 PM by MSh »
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Progress Journal Life's realities exist separate and distinct from beliefs. Real things don't require belief. Only falsehoods do. -BR
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MSh
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« Reply #2 on: July 25, 2009, 07:21:31 PM » |
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(out of town, training on machine)
* Chest and back superset 100
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« Last Edit: August 02, 2009, 06:40:16 PM by MSh »
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Progress Journal Life's realities exist separate and distinct from beliefs. Real things don't require belief. Only falsehoods do. -BR
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MSh
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« Reply #3 on: July 28, 2009, 06:39:58 PM » |
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* reverse flys 22.5s
* front/side shoulder raises 20s try again
* biceps 25s
* triceps extensions 15s try again
* french press 40
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« Last Edit: August 02, 2009, 06:41:02 PM by MSh »
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Progress Journal Life's realities exist separate and distinct from beliefs. Real things don't require belief. Only falsehoods do. -BR
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Uglok
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« Reply #4 on: July 29, 2009, 04:36:28 AM » |
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Out of interest, what is this pyramid training technique MSh?
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MSh
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« Reply #5 on: July 29, 2009, 05:10:33 AM » |
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Pyramid:
1 set: 12-15 reps
2 set: add 5-10 pounds and do 8-10 reps
3 set: add 5-10 more pounds and do 5-8 reps
My favorite, and what I do most often is reverse pyramid:
1 set: 5-8 reps
2 set: take off 5-10 pounds and do 8-10 reps
3 set: take off 5-10 pounds and do 12-15 reps
Also known as a drop set.
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Progress Journal Life's realities exist separate and distinct from beliefs. Real things don't require belief. Only falsehoods do. -BR
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Uglok
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« Reply #6 on: July 29, 2009, 07:12:57 AM » |
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Ahhh, I getcha - cheers. Although usually my dropsets are 0 rest so I end up doing ~same reps each time I take weight off!
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MSh
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« Reply #7 on: July 29, 2009, 05:13:46 PM » |
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* elliptical
* neck crunches 25 keep weight
* calves 50
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« Last Edit: August 02, 2009, 06:41:45 PM by MSh »
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Progress Journal Life's realities exist separate and distinct from beliefs. Real things don't require belief. Only falsehoods do. -BR
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MSh
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« Reply #8 on: August 01, 2009, 06:07:57 PM » |
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* pullups bodyweight (16) then 25 lbs
* bar row 60 lbs
* hanging leg lifts 25 lbs
* hanging bicycles
* floor leg lifts
* rotators 7.5 lbs
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« Last Edit: August 02, 2009, 06:42:12 PM by MSh »
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Progress Journal Life's realities exist separate and distinct from beliefs. Real things don't require belief. Only falsehoods do. -BR
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MSh
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« Reply #9 on: August 02, 2009, 09:48:29 AM » |
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* dumbell press 55s
* decline pushups
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« Last Edit: August 02, 2009, 06:42:37 PM by MSh »
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Progress Journal Life's realities exist separate and distinct from beliefs. Real things don't require belief. Only falsehoods do. -BR
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Uglok
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« Reply #10 on: August 02, 2009, 11:01:09 AM » |
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Specifically how do you do your decline pushups??
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MSh
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« Reply #11 on: August 02, 2009, 11:33:34 AM » |
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Put my feet up on a chair, wide grip with pushup stands. I have the "perfect pushup" stands so I twist them around to whatever feels natural in the up and down positions.
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Progress Journal Life's realities exist separate and distinct from beliefs. Real things don't require belief. Only falsehoods do. -BR
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Uglok
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« Reply #12 on: August 02, 2009, 11:35:38 AM » |
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Ah, I see. That's an 'incline' push up to everyone else I know who does them then.  Coolio. Keep up the good work! |
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MSh
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« Reply #13 on: August 02, 2009, 11:50:08 AM » |
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Oh ok, I didn't know what to call it so I did a google search. I thought the main determinant was the position of your head in relation to your feet.
EDIT: yea, I'm pretty sure this is the "decline" like I said, I did some more google research..
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« Last Edit: August 02, 2009, 01:06:59 PM by MSh »
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Progress Journal Life's realities exist separate and distinct from beliefs. Real things don't require belief. Only falsehoods do. -BR
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MSh
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« Reply #14 on: August 03, 2009, 06:55:02 PM » |
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* pyramid, reverse flys 15-20-25-17.5-10 try again
* shoulder press 50 on bar, 20s
* front/side lifts 12.5s
it's time to start focusing on only one shoulder exercise per workout, and doing it to full failure. The problem with the workout I did today, is I try to save energy for the next exercise, so neither exercise gets full attention. At this point my main weak area is side raises. Next time I'm doing ONLY them for the shoulder workout. Maybe in the end when I'm all out of energy I'll do some light rear delts.
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Progress Journal Life's realities exist separate and distinct from beliefs. Real things don't require belief. Only falsehoods do. -BR
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