Chong's "don't care Squat about Deadlift's" Warrior Blog

Chong Warrior · 21 Oct 2012 at 18:40

Ok I'll introduce myself as I've not been as active on here as I used to be. I'm 38 years old today and lifting weights has been a hobby since buying my first weight setup on my 14th birthday... yep exactly 24 years ago today! :eek:

In that time I've had several injuries leading to some lengthy lay-offs, the latest shoulder injury kept me out of the gym 2 years. I made a return January 2012. So I've had 10 months now and made some solid progress, now it's time to push on. I was thinking about competing in a natural bodybuilding comp a few years ago and got into good shape but then life has a knack of getting in the way and put paid to all that. IF I can stay fit then who knows in a year or two I might have another shot.

As I already keep an online journal it's a simple copy & paste jobbie into here. If interested my progress this year starts from this page: Bison's Beef Building Blog - Page 190 Also I'm about to change my whole routine and possibly starting HST again which I know raises a lot of interest from fellow lifters.

Current Stats:
Age: 38
Height: 6' 1"
Weight: 225lbs
Bodyfat: approx 15%
Goals: Be as big, strong and lean as I can naturally get!
Barriers: Long working hours = stress, several old injuries, drink far too much alcohol!

Current routine that I've really enjoyed is split as below:
SAT - Shoulders & Arms
SUN - Legs
WED - Chest & Back

As Sat is only shoulders and arms, it's not that hard on the body so I can still train flat out the next day. This allows my old bones 48 hours for recovery before what is virtually a full body workout on Weds and then another 48 hours recovery. Seems to work well.

Diet is similar to IF protocol but I'm not super strict with it. I eat between 12pm - 9pm on weekdays but weekends I'll eat when ever I feel like it, though I still tend to naturally eat the same way. Lots of carbs on training days, higher fats on rest days. Protein is around 200g daily and mostly from eggs, steak, fish, prawns and chicken. I do have 1x50g protein shake a day. Most of calories eaten around workouts, especially PWO.

Chong Warrior · 21 Oct 2012 at 19:33

Morba said:
Yay

To get the ball rolling I'll post up the last week of workouts. Very strict rest times [90 sec] is from weight hitting the floor to starting first rep of next set (reps shown in brackets are done with a 15 sec rest/pause)
Figures in [green] are improvements from the last workout to show progression. If anything stalls I will change something, even if it's only the order I do them in. I do train alone so I'm a little limited how hard I can push on some exercises, rest/pause is a very useful tool when training alone.

Sunday 14th October
Chest & Back

Close-grip Chins [100 sec] - Using rest/pause to try and get the reps up
10xbw
9xbw (+5kg)
7(+1+1xbw (+5kg)
DB Incline Bench Press [100 sec] - Setup on last set was so poor I almost didn't even get 1 rep! I was feeling 8 or 9 reps with a good start.
10x47.5's [+2 reps]
8x47.5's
6x47.5's - First rep a true grinder!!!!
DB Incline Flyes [60 sec] - Really power up and squeeze the DB's together at the top
12x22.5's [+2 reps]
10x25's [+2 reps]
Deadlift [120 sec] - Good effort
5x140
5x145
4x150 [+5kg] - poor 4th rep was too backy so ended the set early
5x150 [+5kg]
8x110
Chest Press [90 sec] - Counted weight wrong first set, supposed to be 130kg, thought 15 reps was good lol!!
15x110
11x130 [+2 reps][+10kg]
7x130 [+10kg]
5x130 [+5 reps]
1-Arm DB Row [60 sec] - No straps this week and lower rest times, good improvement
12x37.5
12x37.5 [+1 rep]
12x37.5 [+2 reps]
Cable Crossover [90 sec] - Cable broke
n/a

Decided to have a few days extra rest, this is usually Wednesdays workout but haven't trained since legs session last Monday. Can feel the RC's, elbows and tendons starting to complain.

Again only had an hour so had to keep the rest times low and fly round everything, very tiring!! Also I skimped on the warmups a little and tweaked my neck and left trap during chins. Thought about stopping but soldiered on.... I could feel it on all exercises especially Deadlifts. Will find out if I made the right decision tomorrow!

Chong Warrior · 21 Oct 2012 at 19:40

Thursday 17th October
Shoulders & Arms

Very strict rest times [90 sec] is from weight hitting the floor to starting first rep of next set
(reps shown in brackets are done with a 15 sec rest/pause)

Push Press [100 sec] - Tough, I don't feel confident with my shoulder when pushing hard
5x60 -
8x70 -
9x70 - [+1 rep]
8x70 -
Seated Arnold Press [90 sec] - Good focus on the working delts
12x20's
9x22.5's
9x22.5's
Close-Grip Bench Press [90 sec] - Good focus on the tri's
12x70
11x80 [+1 rep]
9x80
6x85 [+3 reps]
Dips [90 sec] - Again really focussed on putting all the stress on the triceps
12xbw
8xbw (+17.5kg) [+2.5kg]
6xbw (+17.5kg) [+2.5kg]
9xbw [+9 reps]
Cable Curls [90 sec] - Yet more improvements!!
14x50 [+5kg]
12x55 [+5kg]
6x60 (3x50) [+5kg] - dropset
Zottman Curls [75 sec] - These are evil
12x12.5's
9x15's [+1 rep]
6x15's (3x12.5's) (3x10's) - dropset
Bent over Rear Raises [Superset 1] - 60 sec rest at the end of each superset
12x20's
12x22.5's
9x25's [+5kg]
Shrugs [Superset 1] -
15x100 [+10kg]
15x110 [+15kg]
15x115 [+15kg]

Another very good workout, having to dig deep to keep improving. I've made huge strength gains in my curls.... never really focussed on them before as I hate curling with a passion. Enjoying the cable curls though.

Chong Warrior · 21 Oct 2012 at 19:44

Saturday 20th October
Legs

Very strict rest times [90 sec] is from weight hitting the floor to starting first rep of next set
(reps shown in brackets are done with a 15 sec rest/pause)
[giantset] - no rest, all sets completed consecutively

Front Squats [120 sec] - Good. Clean grip used.
8x80
6x90
6x95
6x95 [+1 rep]
6x95 [+6 reps]
Walking BB Lunges [90 sec] - Tried the oly bar today instead of DB's. Tricky with the balance when tiring at end of set
24x60
28x60 [+4 reps]
Leg Ext [giantset 1] - These are starting to aggravate my knee
15x30 [+5kg]
11x35 [+5kg]
12x35 [+1 rep]
Lying Leg Curl [giantset 1] - Good
15x50 [+5kg]
12x55
12x60 [+5kg]
Standing calf Raise [giantset 1] - Good focus on working muscle, still wary of pushing too hard and aggravating achilles
20x125 [+25kg]
20x145 [+20kg]
18x155 [+10kg]
20x155 [+10kg]
Renegade rows [superset 2] - Ooooossshshhhhh!
24x12.5's
24x15's
24x17.5's [+2.5kg]
Seated Calf Raise [superset 2] - New exercise
12x45
12x45

All done and dusted in 40 minutes thanks to the 10 set giant set being done without any rest, came pretty close to throwing a whitey at the end. Those Renegade Rows are a tough finisher!

Chong Warrior · 22 Oct 2012 at 21:59

Freefaller said:
Bison's back!

More cow than Bison at the moment but I'm working on it

icecold said:
I'm keen to see what you'd do with HST this time around. I stole your routine many moons ago and have used a tweaked version several times since.

Yeah there's so many options with HST, I'm tempted to keep it real simple for my first run. I'm thinking I won't even alternate the workouts and just chose a single set of exercises and stick with it, at least until the 5's.

Chong Warrior · 22 Oct 2012 at 22:00

Monday 22nd October
Chest & Back

Very strict rest times [90 sec] is from weight hitting the floor to starting first rep of next set
(reps shown in brackets are done with a 15 sec rest/pause)

DB Incline Bench Press [120 sec] - Better setups this week, need to increase rest times if I want to get reps up
12x47.5's [+2 reps]
8x47.5's
7x47.5's [+1 rep]
DB Incline Flyes [75 sec] - Really power up and squeeze the DB's together at the top
10x20
12x25's [+5kg]
11x25's [+1 rep]
Close-grip Chins [120 sec] - Happy with this as I did these first last week
10xbw
6xbw (+7.5kg) [+2.5kg]
6xbw (+7.5kg) [+2.5kg]
4xbw (+7.5kg) [+4 reps]
Chest Press [90 sec] - Decent improvement
10x80
13x130 [+2 reps]
10x140 [+3 reps][+10kg]
7x140 (3x120) [+2 reps][+10kg] - dropset
Deadlift [120 sec] - Always takes me a while to get going with these
5x140 - horrible
5x145 - very hard
4x150 - just like last week a poor 4th rep, didn't engage glutes properly
5x150 - easy
2x155 - easy
1-Arm DB Row [60 sec] -
12x37.5
13x37.5 [+1 rep]
13x37.5 [+1 rep]
Cable Crossover [90 sec] - Cable broke
n/a

Decent workout. The deadlifts were a bit dodgy as I've got wicked DOMS in my ass cheeks and quads from Saturdays workout. Didn't seem to have any power at all until the 5th set and then it felt easy.

Chong Warrior · 27 Oct 2012 at 20:58

Been very ill this week with a bug that had be bed ridden for nearly 2 days. Stomach still hasn't fully recovered but no longer feel like I've been hit by a bus. My joints have stopped aching and head stopped pounding so it's all good

Expected to lose some strength as I've not been able to eat properly for about 4 days. Did manage a good 3000kcals yesterday and today had a bacon butty with boiled eggs, then a protein shake before my workout.

Also joined a new gym today so I expected a lot of differences on the weights as the benches are a lot narrower, cable machines are different, etc.

Saturday 27th October
Shoulders & Arms

Very strict rest times [90 sec] is from weight hitting the floor to starting first rep of next set
(reps shown in brackets are done with a 15 sec rest/pause)

Push Press [100 sec] - Tough, had me breathing hard! Couldn't recover fast enough for extra last set
Warm-ups = 20xbar - HC2PP + 5x50
8x70 -
9x70 -
6x72.5 - [+2.5kg]
3x72.5 - [+3 reps] - failed 4th rep
Seated Arnold Press [90 sec] - Read the sheet wrong, thought I did 25's last week!
12x20's
9x25's [+5kg]
9x25's [+5kg]
Decline Close-Grip Bench Press [90 sec] - Changed to decline which allows better focus on the tri's
Warmups = 20xbar + 12x50
12x80 [+1 rep]
12x82.5 [+3 reps][+2.5kg]
8x85 [+2 reps]
Dips [90 sec] - These dipping bars further apart than old gym, engaging chest more. Might explain increases
Warmups = 12xbw
9xbw (+17.5kg) [+1 rep]
9xbw (+17.5kg) [+3 reps]
6xbw (+17.5kg) [+17.5kg]
Cable Curls (Straight Bar) [90 sec] - No EZ-Bar curl attachment in new gym

13x50
13x55 [+1 rep]
8x60 [+2 reps]
Zottman Curls [75 sec] - These are evil
12x12.5's
8x15's [+1 rep]
8x12.5's (3x10's) (3x7.5's) (2x10's) (2x12.5's)
Bent over Rear Raises [Superset 1] - 60 sec rest at the end of each superset
12x20's
12x22.5's
8x25's [-1 rep] - lost a rep here
Barbell Shrugs [Superset 1] - No shrug machine at this gym
12x70
12x90
12x110

Very surprised at the increases as I expected loses. As you can see I do like a bit of volume and my body responds well to it.

Chong Warrior · 28 Oct 2012 at 16:36

Sunday 28th October
Legs

Very strict rest times [90 sec] is from weight hitting the floor to starting first rep of next set
(reps shown in brackets are done with a 15 sec rest/pause)

Front Squats [120 sec] - Clean grip used. Made mistake, didn't write in diary properly. Thought I'd done an extra set today. Done barefoot.
Warmup = 20xbar + 5x50 + 5x70
8x90 [+2 reps]
6x95
6x95
5x95 - had to ditch last rep, hurting my wrist
RDL [60 sec] - Nice and easy trying to get myself back into them. Barefoot.
12x50 [*new*]
12x60
12x70
12x80
12x90
Walking DB Lunges [90 sec] - Changed to DB, not possible to use BB in this gym
24x60
24x60
16x60 [+16 reps]
Leg Ext [superset] - This machine is much easier than the other, can lift twice as much weight
15x50 [*new*]
11x55
12x60
Seated Leg Curl [superset] - Good
12x45 [*new*]
12x50
12x55
Standing Calf Raise [60 sec] - This pulley machine puts you at a big disadvantage, can only use half the weight as other machine
20x50 [*new*]
20x60
20x70
20x80
Renegade rows [60 sec] - Ooooossshshhhhh!
24x17.5's [+2.5kg]
24x17.5's

Leg workout is very different due to change in gym. The machines are either twice as easy or twice as hard with the same weight due to leverage differences. Can't really compare to last workout so I just marked *new*

Chong Warrior · 29 Oct 2012 at 20:13

toxic said:
Renegade rows [60 sec] - Ooooossshshhhhh!
24x17.5's [+2.5kg]
24x17.5's

I started doing these a few weeks agao after seing on your long in MP...googled it, they looked fun. Got up to doing 3 sets of 10...with 16Kg last week. The last few reps were a laugh Good though.

They're a toughie at the end of a leg workout that's for sure

I'm finding they work very well with Front Squats for core strength. Trick is to keep the whole body stiff and don't let the hips move to really hammer the core.

Chong Warrior · 30 Oct 2012 at 22:18

Tuesday 30th October
Chest

Very strict rest times [90 sec] is from weight hitting the floor to starting first rep of next set
(reps shown in brackets are done with a 15 sec rest/pause)

DB Incline Bench Press [120 sec] - These benches are awful, very narrow and hard to push against. Slightly steeper incline aswell.
9x47.5's
8x47.5's
4x47.5's (3x42.5's) - truly awful set-up, killed me
DB Incline Flyes [75 sec] - Explosive power up and drive the DB's together at the top
10x20
10x25's
10x25's
11x25's [+11 reps]
Chest Press [90 sec] - Totally different machine, can only press half as much as other gym. Don't like the path this follows
12x80 [*new*]
12x80
10x80
Cable Crossover [60 sec] - At least this machine works!
15x25's
12x30's
12x30's
DB Pullover [30 sec] - Haven't done these for years!
15x15
12x17.5
12x22.5
Warmdown
15x Leg Raises - 2 sets
10x Press Ups - 1 set
6 lengths of pool

Decided to split Wednesdays Chest & Back routine up as I won't be able to train tomorrow due to taking the kids out for Halloween. Lower back and ham's are too fatigued to allow me to Deadlift tonight, so I'll do the back workout on Thursday.

Chong Warrior · 30 Oct 2012 at 22:22

icecold said:
Nice fronties!

There are some useful stretches in the mobility thread for getting a good front rack position, if you're interested and can't find them let me know

Any help with Front Squats has always got to be worth a look

I feel comfortable with my grip, it's just if you get it slightly wrong once the weight starts getting towards 100kg, the wrists/forearms are in such a compromised position they get hurt quickly. If I feel there's a chance of injury or strain I just ditch the bar.... it's not worth it.

Chong Warrior · 1 Nov 2012 at 23:38

Thursday 1st November
Back

Very strict rest times [90 sec] is from weight hitting the floor to starting first rep of next set
(reps shown in brackets are done with a 15 sec rest/pause)

Pull Ups [120 sec] - Full stretch and pause at the bottom of every rep, hold and squeeze lats at the top, exhausting!
8xbw - Wide-Grip
8xbw - Hammer-Grip
7xbw - Close-Grip
Deadlift [150 sec] - Always takes me a while to get going with these
5x140
5x150 [+5kg]
4x150
3x150
2x160 [+5kg] - easy
1-Arm DB Row [60 sec] - Really focussed on using the lat to pull the DB up explosively
13x37.5 [+1 rep]
9x40 [+2.5kg]
10x37.5 [+1 rep]
Chest on pad T-Bar [90 sec] -
11x25
11x25
11x25
Renegade Rows [60 sec] - :eek:

20x20's [+2.5kg]
16x20's [+2.5kg]
14x20's [+2.5kg]

Tough workout, didn't feel strong. I think the lack of calories is biting and the 4th workout of the week took it's toll. Still had DOMS in my legs, especially the ham's and didn't feel recovered enough for the Deadlifts.

On a brighter note, bodyweight down to 15st 11lbs this morning and leaning up nicely

Chong Warrior · 4 Nov 2012 at 09:01

Saturday 3rd November
Shoulders & Arms

Very strict rest times [90 sec] is from weight hitting the floor to starting first rep of next set
(reps shown in brackets are done with a 15 sec rest/pause)

Push Press [120 sec] - Good. Cleaning the bar up is starting to get tough!
Warm-ups = 20xbar - HC2PP + 5x60
6x70 -
6x72.5 - [+2.5kg]
6x72.5 -
6x72.5 - [+3 reps]
Seated Arnold Press [90 sec] - Not worried about the lower reps, the ones I did were really focussed on hitting the delts hard
12x20's
8x25's [-1 rep]
7x25's [-2 reps]
Decline Close-Grip Bench Press [90 sec] - Good
Warmups = 20xbar + 6x60
12x80
12x85 [+2.5kg]
12x85 [+4 reps]
Dips [90 sec] - Pre-fatigue from the CGBP is hurting these
8xbw (+17.5kg)
8xbw (+17.5kg)
7xbw (+20kg) [+2.5kg]
Cable Curls (Straight Bar) [90 sec] - Good focus on hitting the bicep
14x50 [+1 rep]
12x60 [+5kg]
7x65 (2x60) [+5kg]
Zottman Curls [75 sec] - These are evil
12x12.5's
8x15's [+1 rep]
7x15's (3x12.5's) (1x10's) (3x7.5's) (2x10's) (1x12.5's) (1x15's) - OUCH!
Bent over Rear Raises [60 sec] - These are tough!
12x20's
10x22.5's [-2 reps]
8(+2)x25's [+2 reps]
Barbell Shrugs [60 sec] - Pause at the top of each rep and squeeze, really hammers the traps
12x70
12x90
12x110

Good workout. I'm trying to focus improving the quality of each rep and really hitting the target muscle hard. This will lead to some loss in performance as it causes more fatigue.

Chong Warrior · 4 Nov 2012 at 09:15

icecold said:
If you feel like you can get your elbows high when stood up, it's actually more likely to be a product of what's going on with your squat tech.

You need to find a way to be as upright as possible at the bottom of the rep, without a rounded upper back.

Yeah that's why I've persevered with the clean grip as just by pushing the elbows up high the upper back is forced to straighten. The cross over grip is basically flawed as it encourages the upper back to round, it's almost impossible to keep straight once the weight starts getting over 100kg for reps.

icecold said:
p.s pull ups/chins with a pause at the top are awesome!

Indeed

Hurts the number of reps that can be done but I'm aiming for quality at the moment.

Morba said:
I know what you mean about getting going with deads. I sometimes think that I could warm up for an hour before feeling comfortable about pulling something in the 5rep range or less!

I have a mental block with deadlifts ever since hurting my back years ago. I have never failed a rep as my body will not let me attempt a weight that is pushing too hard. It just locks up and won't engage so I can't even budge a weight I know I can lift quite easily, it's the strangest thing.

If you look at my deadlifts for 150kg I went 5 then 4 then just 3 (last week I did 5,4,5) I could not even budge the weight at all for a 4th rep as my body just locked up and stopped listening to me soon as I tried to engage to lift the bar. Then a minute later I pick up 160kg and it feels even lighter! So it's nothing to do with fatigue, strength, energy... weird but true.

Very similar story with squats, my brain will only let me push so hard and then it just shuts the engine down. I'm not a powerlifter so no big deal.

Chong Warrior · 4 Nov 2012 at 17:26

Sunday 4th November
Legs

Very strict rest times [90 sec] is from weight hitting the floor to starting first rep of next set
(reps shown in brackets are done with a 15 sec rest/pause)

Front Squats [120 sec] - Wrist flexibility holding me back, everything else feels quite easy... frustrating but something to work on
Warmup = 20xbar + 5x50 + 5x70
5x90
5x95
5x97.5 [+2.5kg]
4x100 [+5kg] - Didn't attempt 5th rep, wrist hurting
4x100 [+5kg] - again didn't attempt 5th, racked and straight into back squats
5x100 [*new*]- ATG Back Squats no rest
RDL [60 sec] - Able to push on a bit more with these today.
Warmup = 20xbar + 5x50 + 10x70
10x80 [+20kg]
10x90 [+20kg]
10x95 [+15kg]
12x95 [+5kg]
Forward BB Lunges [120 sec] - Taking it easy with the weight as these can play murder with the knee's. Tough!!
24x50 [*new*]
24x50
24x50 [+16 reps]
Leg Ext [superset] - All done without rest, hold and squeeze at top of each rep.
12x55 [+5kg]
12x60 [+5kg]
12x65 [+5kg]
12x70 [+12 reps][+5kg]
Seated Leg Curl [superset] - All 8 sets done without rest.... lactic acid!!
12x45
12x50
12x55
12x60 [+12 reps][+5kg]
Standing Calf Raise [60 sec] - This pulley machine puts you at a big disadvantage, can only use half the weight as other machine
20x50
20x65 [+5kg]
20x80

Changed to static forward lunges as it's a pain doing walking lunges in this gym. Ignorant fools keep standing in the way curling even though there's 100 square metre's of space they could curl in. When this happens in the middle of a tough set it makes me want to punch them in the face... dead hard!

I do find this type of lunge very hard on the knee's if not carefull so I'll take my time. I think it's due to having to stop the momentum of going forward and then having to push back very hard to get back to starting position. Walking lunges are a bit more natural. Great exercise though

Chong Warrior · 4 Nov 2012 at 17:35

Chong Warrior · 7 Nov 2012 at 22:22

Wednesday 7th November
Chest & Back

Very strict rest times [90 sec] is from weight hitting the floor to starting first rep of next set
(reps shown in brackets are done with a 15 sec rest/pause)

DB Incline Bench Press [120 sec] - Much better setups today, the results are there to see
8x47.5's
7x50's [+5kg]
7x50's [+3reps][+5kg]
DB Incline Flyes [75 sec] - Explosive power up, try to drive the DB's through each other at the top
12x17.5's
9x25's
10x25's
Pull Ups [120 sec] - Full stretch and pause at the bottom of every rep, hold and squeeze lats at the top, exhausting!
8xbw - Wide-Grip
8xbw - Hammer-Grip
4(+2+1+1)xbw - Close-Grip
Bench Press [90 sec] - First time I've done this exercise in 3-4 years!
14x60 [*new*]
9x80
8x80
8x80
Deadlift [150 sec] - Always takes me a while to get going with these
5x140
5x150
5x150 [+1 rep]
5x150 [+2 reps]
2x165 [+5kg]
1-Arm DB Row [60 sec] - Really focussed on using the lat to pull the DB up explosively, squeeze at top
12x37.5
10x40 [+1 rep]
10x40 [+2.5kg]
Cable Crossover [superset] - No rest, 6 continuous sets
15x25's
12x30's
9(+3)x30's
Chest on pad T-Bar [superset] - Controlled, pause at top
12x25 [+1 rep]
12x25 [+1 rep]
12x25 [+1 rep]
Renegade Rows [60 sec]
30xbw
20xbw

Very pleased with the increases as last week I split this into 2x workouts. Get get through them all in one was epic. Struggled a little with the chins but otherwise felt strong.

The deadlifts hurt as I have to lower the weight controlled so it just kisses the floor, I can't drop the weight in this gym. Drains energy reserves and fatigues quickly!

Chong Warrior · 18 Nov 2012 at 20:50

This is from last week, haven't had time to update for the last 5 workouts!

Saturday 10th November
Shoulders & Arms

Very strict rest times [90 sec] is from weight hitting the floor to starting first rep of next set
(reps shown in brackets are done with a 15 sec rest/pause)

Rear Pec Dec [30 sec] -Warming up the delts
20x40 - [*new*]
20x50 -
Seated Lat Raises [60 sec] - Pause at top, only lowered as far as to keep constant tension in delt. OUCH!
12x10's [*new*]
12x10's
12x10's
Arnold Press -> Shoulder Press [60 sec] - Straight into Shoulder Press without lowering weight. No lockout, constant tension in delts with limited tricep work
8x17.5's -> 3x17.5's [*new*]
8x22.5's -> 3x22.5's
6x22.5's -> 3x22.5's
11x22.5's - Shoulder Press only
EZ Upright Row [60 sec] - Slightly closer than shoulder width grip, elbows low and raised to nipple height only
12x30 [*new*]
12x40
8(+4)x40
Decline Close-Grip Bench Press [90 sec] - Good
12x60
12x80
9x90 [+5kg]
6(+1)x90 [+5kg]
Dips [75 sec] - Pre-fatigue from the new shoulder workout, CGBP and lower rest time was massive! Still hammered tri's though

12xbw [-17.5kg]
8xbw (+17.5kg)
7xbw (+17.5kg) [-2.5kg]
Cable Curls (Straight Bar) [90 sec] - My biceps have grown a lot doing these!
12x50
13x60 [+1 rep]
7x65 (2x60)
Zottman Curls [75 sec] - These are evil
12x10's
6x15's [-2 reps]
7x15's (3x12.5's) (2x10's) (3x7.5's) (2x10's) (1x12.5's) (1x15's) - OUCH! [+1 rep]
Behind Back Barbell Shrugs [60 sec] - These burn!
12x60
12x60
12x60

Slight change of tactics for a couple of reasons. I have good size in my delts but the front delts overpower the side delts and my rear delts are quite well developed so I want to shift focus to the middle delt.

Also I not happy with the amount of weight I'm using every session. My joints are sore, RC's are aching and I can feel an injury coming on. So I'm going to continue heavy with the Chest & Back workout on Wednesdays (which also hammer arms and delts) but I'm going much lighter for shoulders. I'm also doing a lot more warmups (20 minutes) and RC work. Lighter weights, low rest times and constant tension. Same for arms as I can feel the old tendon and elbow injuries starting to complain.

All I can say is I was VERY sore from this workout for a whole week! My delts still had DOMS for the next workout the following week! :eek:

Chong Warrior · 18 Nov 2012 at 21:06

Sunday 11th November
Legs

Very strict rest times [90 sec] is from weight hitting the floor to starting first rep of next set
(reps shown in brackets are done with a 15 sec rest/pause)

Front Squats -> Back Squat [120 sec] - No rest, racked bar and straight into Back Squat to 12 reps
Warmup = 20xbar + 5x50 + 2x70
8x90 -> 4x90 [*new*]
6x95 -> 6x95
6x95 -> 6x95
5x95 -> 7x95
Forward BB Lunges [90 sec] - Cor blimey these are murder after the squats! 30 sec less rest than last week!
24x50 [*new*]
24x50
24x50 [+8 reps]
Leg Ext [superset] - All done without rest, hold and squeeze at top of each rep.
12x55
12x60
12x65
12x70
Seated Leg Curl [superset] - All 8 sets done without rest.... lactic acid!!
12x45
12x50
12x55
12x60
RDL [60 sec] - Taking it easy with these today, pre-fatigue from leg curls
Warmup = 20xbar + 5x50 + 10x70
12x80 [+2 reps]
12x90 [+2 reps]
12x95 [+2 reps]
12x95
Standing Calf Raise [60 sec] -
20x50
20x65
20x80

Chong Warrior · 18 Nov 2012 at 21:17

This workout was done in a fasted state. 15g BCAA's taken 15 mins before. Also I had wicked DOMS in my shoulders. I played football on Tuesday for the first time in about 3-4 years and I jarred my lower back, yet another old injury and the reason I quit football in the first place

So no Deadlifts today.

Wednesday 14th November
Chest & Back

Very strict rest times [90 sec] is from weight hitting the floor to starting first rep of next set
(reps shown in brackets are done with a 15 sec rest/pause)

DB Incline Bench Press [120 sec] - Good tension in upper pec
8x47.5's
8x50's [+1 rep]
8x50's [+1 rep]
DB Incline Flyes [75 sec] - Explosive power up, try to drive the DB's through each other at the top
12x17.5's
15x22.5's [+6 reps][-2.5kg] - 25's being used
10x27.5's - 25's being used, surprised at getting 10 reps!
Pull Ups [120 sec] - Full stretch and pause at the bottom of every rep, hold and squeeze lats at the top, exhausting!
8xbw - Wide-Grip
8xbw - Hammer-Grip
4(+2+1+1)xbw - Close-Grip
Bench Press [90 sec] - Think I'll stick with this for a few weeks, the hammer press in aggravating my RC's
14x60
10x80 [+1 rep]
9x85 [+1 rep][+5kg]
9x85 [+1 rep][+5kg]
Deadlift [-- sec] - Couldn't do these today, niggly back injury
n/a
1-Arm DB Row [60 sec] - Had no power in my lats today, very sore from football
12x37.5
11x40 [+1 rep]
11x40 [+1 rep]
Cable Crossover [-- sec] - Didn't fancy these today
n/a
Chest on pad T-Bar [60 sec] - Controlled, pause at top
13x25 [+1 rep]
13x25 [+1 rep]
13x25 [+1 rep]
Renegade Rows [-- sec] - Couldn't do these with my back injury
n/a