Env's Get Big Or Go Home Training Log

[Env]

8/11/11

Squat

8x45

5x95

3x135

6x180

4x180

4x180

Bench

8x45

5x65

3x75

4x90

4x90

3x90

Deadlift

8x45

5x95

3x135

5x175

Recorded some clips of each lift to see how my form was

[Adam|Spakka]

post em

[Env]

8/15/11

Changin' things up. Numbers look a little weird, trying to figure out where I stand on each lift.

Squat

8x45

5x95

3x135

4x185

4x185

3x185

Leg Press

8x90

7x180

5x270

1x320

5x270

Leg Curl

8x45

5x55

1.5x60

5x55

Calf Raises

8x20 idk why i started at 20...

7x30

5x50

4x70

3x90

3x100

2x110

2x110

Was planning on doing Leg Extensions as well, but these four lifts did me in pretty well and it was already past an hour. So what do you guys think of my leg routine? Planning on doing a 4 day split - Legs, Back&Biceps, Shoulders, Chest&Triceps. Haven't quite finished my plans for the other days but I'll post em up here when I do.

[Steroids]

yeh get on a muscle building split tbh.

not going to post the vids?

[Env]

PM me if you wanna see em

[Env]

8/16/11

Did Chest/Tri last night

Bench Press

5x85

6x85

3x90

Pec Fly - felt it too much in my shoulders :/

5x50

3x55

6x50

EZ bar tricep extensions - these felt good, a lot of burn in my tri's

7x20

3x30

6x20

Close grip bench

8x45

6x55

5x55

4x60

Tried out some other lifts too: cable flys, tricep pulldown, different pec flys. Not quite sure which lifts I'll keep in my routine. Might do some more research.

[Env]

8/18/11

Back & Bi

Triceps are still sore as shit :[

Deadlift

8x45

5x95

3x135

3x185

3x200 omg?

1.5x200

Bent Over Row

8x45

5x65

7x75

4x80 fail forgot to add plate to both sides

wasn't feelin these in my mid back like I wanted to so I switched to reverse grip and was better, felt a lot in my forearms

10x75

6x75

6x75

Lat Pulldown

started out wide grip

8x40

6x70

7x80

moved to close grip, much better

10x80

5x100

4x100

Curls

did all types of curls: concentrated, hammer, ez bar, but the best one for me was just the regular ones tbh

10x15

4x20

7x15

7x15

arms are dead, my triceps still sore as fuck from two days ago wtf

[Steroids]

its still as if ur on ur starting strength routine in a way.

y are you doing just a couple exercises for each muscle group but doing loads of sets lol? variation is important for improvement and morale.

[Env]

its still as if ur on ur starting strength routine in a way.

y are you doing just a couple exercises for each muscle group but doing loads of sets lol? variation is important for improvement and morale.

I do warmups and like 3 work sets?

[Env]

8/19/11

Shoulders

Military Press

8x45

5x55

5x65

5x65

5x65

Upright Row

8x20

5x30

5x40

5x50

5x50

5x50

Shrug

8x45

5x75

3x95

5x85

Power Partial

8x4

5x8

8x10

8x10

7x10

Shoulder Press

5x50

4x50

4x50

[Env]

8/22/11

Flat Bench

8x45

5x65

5x85

5x85

4x85

Close Grip Bench

8x45

6x65

6x65

5x65

Incline Bench

8x45

6x55

5x55

5x55

Skullcrusher

8x20

14x20

12x20

Pec Deck

8x30

4x50

6x40

6x40

Tricep Pushdown

8x30

10x40

6x50

8x40

[Steroids]

close grip bench more than you can incline? pec decks shit compared to flys / cable cross' etc.

y do u mix it between muscles, do each muscle group after eachother.

ur triceps need to be at a good standard whilst doing chest, whereas training ur triceps doesn't incorporate chest. do chest first, then tri's.

[Env]

8/24/11

Squat

8x45

5x95

3x135

4x185

3x190 forced loading :[

2.5x190

Leg Press

8x180 prob started a lil too high

5x230

7x270

6x270

5x270

was absolutely wasted after these first two lifts but i pushed on...

Leg Curl

8x25

5x45

3x55

4x50

4x50

Leg Extension

5x25

10x10

12x25

13x30

Calf Raise

8x50

6x70

10x90

10x90

9x90

Does rep speed really matter on isolations? I find it hard to keep a real constant speed but I have to force myself to slow it down sometimes. Should I be following 2-1-2 rep speeds or does it not matter?

[Tango_Oscar]

2-1-2 rep speeds are best for muscle building, i usually follow it for the non really heavy sets of 8-10, but since i 'one sided pyramid set' when i go down to low reps high weights, i just do it as fast as possible

[Env]

2-1-2 rep speeds are best for muscle building, i usually follow it for the non really heavy sets of 8-10, but since i 'one sided pyramid set' when i go down to low reps high weights, i just do it as fast as possible

so is that a no? :)

[Steroids]

just follow the timing. soon it will be fairly natural anyway.

[Tango_Oscar]

As chris said, you dont need to have somebody with a stopwatch telling you when to contract and retract lol.

Its just a guideline really

[Env]

As chris said, you dont need to have somebody with a stopwatch telling you when to contract and retract lol.

Its just a guideline really

Ok, yeah I just kind of count it out in my head. But on some of the lifts I feel the need to do em faster idk. Is there a certain way I need to breathe too? On most lifts I inhale, lift, exhale. But sometimes its the other way around idk.

[Steroids]

you exhale on the contraction.

[Env]

8/25/11

Military Press

8x45

6x65 oops

3x70

4x70

3.5x70

Upright Row

8x30 wtf power went out as i was putting bar back.. went pitch black and i lift at 10pm in my gym like no1 there

5x40

7x55

5x55

5x55

Shrug

8x45

5x65

8x85

8x85

8x85

Side Laterals

10x10

9x10

8x10

DB Shoulder Press

10x10

10x15

6x20

6x20

6x20

had to rush my workout today as i was fearing for my life.. hope they fix the power by tmrw

[Reevesy]

lmao at least u didnt faint and scream for ur mommy like sefket did that one time during a pk trip

[Env]

lmao at least u didnt faint and scream for ur mommy like sefket did that one time during a pk trip

it was scary bro, no windows so it was black as ultra everywhere. and i was putting the ez bar back on the rack as it went out and i dropped the bar and it hit every other bar on the way down. fwak

[Adam|Spakka]

ur so lucky ur gym is empty, i have to queue for dumbells...

[Env]

ur so lucky ur gym is empty, i have to queue for dumbells...

gotta love goin to gym at 10 at night

[Steroids]

rest periods r so boring with no1 to watch and silently judge.