justtryn

Hey there Chris. I'm in Ottawa this week, so no training. The high was 16 flipping degrees where I'm at (farenheit of course )

Anyway, just thought I'd drop by and say hello.

__________________
Mark

2008 IMPC - Open and MIP

Team Scivation

The body cannot follow if the mind has not been there first. Know that you can make it happen. Visualize it happening. Your body will have no choice but to follow. It's not enough to think it; you have to live it. Feel it.

If success is not your objective, it's OK to go ahead and quit when things get tough. But if you truly want this, you'll never give up. Always do the best you can and never lose faith in yourself.

Branch Warren.

Fiend'73

I came in here to ask some delt training advice, no need, your workout gave me just what I needed, compound sets.
Thank-you. (boy that was easy, huh?)
I hope you are doing well and are still kicking butt in and out of the gym.

kimsquit

Hi Joel, it's quiet but those 7 threads are about training, not everything but training

Good morning Leon & thanks! I have a couple of gyms scoped out already (I've trained at one before) and even checked to see if there was a local bodybuilding competition happening, but they were held in September.

Hi Mark - what brings you to Ottawa? a conference or do you just love crappy Canadian winters? :p

Glad I was of service - but thank my trainers since they wrote my program.





Yesterday's Triceps & Biceps:

(all Max sets to failure. 75 to 90 second rests between sets...just long enough to catch my breath and/or reload the bar)

Close-grip Bench Press (Oly bar weight not included):
90 x 8 reps (w/u)
140 x 8 (w/u)
160 x 8 (w/u)
230 x 6 M
230 x 7 M
200 x 9 M

Standing Overhand Cable Pushdowns:
205 x 12 reps
160 x 15
160 x 15
200 x 15
200 x 15 M


Lying Double-arm Db Tricep Extensions (per side):
30 x 10 reps
50 x 10
50 x 10 M
50 x 10 M

Seated Tricep Pushdowns:
#15 x 15 reps
#18 x 15
#20 x 15 M
#20 x 15 M

Standing EZ Bar Curls (bar weight not included):
50 x 8 reps (w/u)
60 x 8 (w/u)
100 x 10 M
100 x 10 M
80 x 16 M

Seated Machine Preacher Curls:
#7 x 9 reps
#7 x 10
#7 x 10 M
#7 x 10 M

Seated Db Curls (per side):
50 x 8 reps
50 x 8 M
50 x 8 M

Seated Db Concentration Curls (per side):
40 x 10 reps
40 x 10
40 x 10

I've been in the city of Victoria for the past few days and got home yesterday evening.

emjay

Hi Chris! Your workouts look as impressive as ever, great poundages! I think I must be an oddball when it comes to dumbell/delt work! Am I the only one who goes heavier on front raises versus side laterals? I remember discussing that at legnth with one or two others a couple of years ago, I can only match my front delt weights if I "cheat a little" on the laterals. :confused2:

What are your current stats, wt/bf?

Have a great weekend!

justtryn

It was for a continuing education seminar... and to remind myself how much I hate Ottawa Winter winds. I got home last night... it's good to be back in above freezing temps during the day... only one degree, but that's much better than several below!

__________________
Mark

2008 IMPC - Open and MIP

Team Scivation

The body cannot follow if the mind has not been there first. Know that you can make it happen. Visualize it happening. Your body will have no choice but to follow. It's not enough to think it; you have to live it. Feel it.

If success is not your objective, it's OK to go ahead and quit when things get tough. But if you truly want this, you'll never give up. Always do the best you can and never lose faith in yourself.

Branch Warren.

kimsquit

Hi Mark, how are you doing after the weekend snowstorm?

I'm not sure what my stats are now...I haven't weighed myself in a few weeks. I'd like to think I'm hovering around 200.


I think you spoke too soon: our winter weather is headed your way, according to the forecast imagry. Yesterday we got 8 inches of snow and today we're getting 2 inches of rain!




Friday's Back workout:

(all Max sets to failure. 75 to 90 second rests between sets...just long enough to catch my breath and/or reload the bar)

Wide-grip Pulldowns:
150 8 reps (w/u)
165 x 8 (w/u)
180 x 8
225 x 8
255 x 10 M

Rack Deadlifts (Oly bar weight not included):
90 x 8 reps
140 x 8
180 x 8
270 x 7 M
270 x 6 M

Bent over Reverse-grip Rows (Oly bar weight not included):
180 x 10 reps
230 x 8 M
230 x 6 M
200 x 10 M

T-bar Rows:
225 x 8 reps
270 x 3 M
225 x 8 M
225 x 8 M

Seated Cable Rows:
270 x 15 reps M
305 x 10 M
305 x 7 M
200 x 25 M

justtryn

Yah - it's headed our way. The highway, about 2 hours North, has 18 inches of snow on it this morning! We haven't had a storm like that in years!

__________________
Mark

2008 IMPC - Open and MIP

Team Scivation

The body cannot follow if the mind has not been there first. Know that you can make it happen. Visualize it happening. Your body will have no choice but to follow. It's not enough to think it; you have to live it. Feel it.

If success is not your objective, it's OK to go ahead and quit when things get tough. But if you truly want this, you'll never give up. Always do the best you can and never lose faith in yourself.

Branch Warren.

kimsquit

Good mornin' Mark - hope you're not snowed in today!




Yesterday's Shoulders, Traps & Hamstrings:

(all Max sets to failure. 75 to 90 second rests between sets...just long enough to catch my breath and/or reload the bar)

Smith Machine Front Presses:
110 x 8 reps (w/u)
160 x 8 (w/u)
180 x 8 (w/u)
280 x 8 M
280 x 7 M
235 x 10 M

Arnold Dumbbell Presses (per side):
70 x 5 reps M
70 x 5 M
70 x 3 M
70 x 4 M

APEX machine Shoulder Presses:
200 x 14 reps M
200 x 14
200 x 12 M

SuperSet Side and Front Db Raises (per side):
40 pounds side & 30 pounds front x 10 reps each
40 pounds side & 30 pounds front x 10 reps each

Rear Delts on Pec Deck
210 x 7 reps M
215 x 10
210 x 6
180 x 11
150 x 16

Behind-the-Back Shrugs (Oly bar weight not included):
360 x 10 reps
450 x 6 M
450 x 4 M
360 x 10 M
360 x 10 M

Stiff Leg Deadlifts (Oly bar weight not included):
140x 8 reps
180 x 8
270 x 7
270 x 7

Standing Hamstring Curls (per side):
#15 x 10 reps
#15 x 10
#15 x 10
#15 x 10

Fiend'73

How come the whited out stuff and the abbreviated workouts?
BTW, those are some nice numbers your throwing up there.

kimsquit

the whited out sets & reps were scheduled but not done. It's my way of tracking what I'm not doing as well as what I am doing.




Today's Quads & Calves:

(all Max sets to failure. 75 to 90 second rests between sets...just long enough to catch my breath and/or reload the bar)

Seated Leg Presses on the Indy Press:
360 x 10 reps (w/u)
450 x 10 (w/u)
630 x 10
720 x 10
900 x 10 M
540 x 30 partials

Linear Leg Press (knees to chest/sled weight not included):
180 x 10 reps
450 x 10
720 x 10
1000 x 12 M
1000 x 10 M

Wide-stance Smith Squats to the floor:
210 x 12 reps
210 x 12
210 x 12

Seated Leg Extensions:
130 x 12 reps
130 x 12
130 x 12
130 x 12

Adductor Machine:
#15 x 16 reps
#16 x 16
#16 x 16
#16 x 16

Standing Calf Raises:
240 x 5 reps (5-second rest) 240 x 10 (10-second rest) 240 x 20 (15-second rest) 240 x 20 (10-second rest) 240 x 10 (5-second rest) 240 x 5 (10-second rest) bodyweight x 30

240 x 5 reps (5-second rest) 240 x 10 (10-second rest) 240 x 20 (15-second rest) 240 x 20 (10-second rest) 240 x 10 (5-second rest) 240 x 5 (10-second rest) bodyweight x 30

260 x 5 reps (5-second rest) 260 x 10 (10-second rest) 260 x 20 (15-second rest) 260 x 20 (10-second rest) 260 x 10 (5-second rest) 260 x 5 (10-second rest) bodyweight x 30

Seated Calf Raises:
200 x 15
200 x 20 M
225 x 10 M
225 x 11 M
200 x 20 M

justtryn

Nope - the snow stayed about 70 miles North of us. The local ski resort is feeling robbed... all the others are open, except the one right by Boise.... poor things.

__________________
Mark

2008 IMPC - Open and MIP

Team Scivation

The body cannot follow if the mind has not been there first. Know that you can make it happen. Visualize it happening. Your body will have no choice but to follow. It's not enough to think it; you have to live it. Feel it.

If success is not your objective, it's OK to go ahead and quit when things get tough. But if you truly want this, you'll never give up. Always do the best you can and never lose faith in yourself.

Branch Warren.

Crader

Stopping in to say hi!!

__________________
~RPN ~ Recomp Performance Nutrition
Recomp your life!!

Fiend'73

What do you think about loading up the leg press, getting 6 full ROM reps, and then doing 1/2 or 1/4 reps after, same set?
Where does one stop in the quest for stength reps vs. form? I'm getting stronger, but some of the end sets are not in great form, but they are for the next session.
Thanks Chris.

dbflgirl

Hey cutie. I was in the neighborhood so I thought I'd stop by and say hello.

Baldsnake

Hi Squit, dropping in to hello there in the great white north. It's in the 40s f here in La La Land and I'm bundled up like a new born in a snow storm. Brrrrrrr. Glad you are still at it...refreshing. I dropped in to troll around over in the dark side and I think they came up with all the answers to....why is the sky blue, is protein good for you, and Help me...I had to give my son a "time out" this evening. I see more and more of the old gang dropping in here. (you are a magnet) However, quite a few have dropped off the planet.

Have a great Chrismas,

Baldie

kimsquit

glad to hear you escaped the snow - hopefully it's not a temporary reprieve

Hi Christine, welcome back!

good morning Brian, the advice I got from my trainer is that when lifting very heavy; even partial reps stimulate muscle growth.

Hi sunshine glad to see you here!

I don't know about being a magnet...if I'm a chick magnet then my polarity must be reversed. Happy Christmas to you & Mamma 'Snake!




Yesterday's Triceps & Biceps:

(all Max sets to failure. 75 to 90 second rests between sets...just long enough to catch my breath and/or reload the bar)

Close-grip Bench Press (Oly bar weight not included):
90 x 8 reps (w/u)
140 x 8 (w/u)
180 x 8 (w/u)
270 x 3 M
230 x 6 M
180 x 11 M

Standing Overhand Cable Pushdowns:
200 x 20 reps
200 x 16 M
200 x 16 M

Lying Double-arm Db Tricep Extensions (per side):
30 x 10 reps
50 x 10
50 x 12 M
50 x 12 M

Seated Tricep Pushdowns:
#20 x 15 reps
#20 x 15 M
#20 x 15 M
#20 x 15 M

Standing EZ Bar Curls (bar weight not included):
50 x 8 reps (w/u)
70 x 8 (w/u)
100 x 10 M
120 x 8 M
80 x 16 M

Seated Machine Preacher Curls:
#7 x 12 reps
#7 x 12 M
#7 x 12 M
#10 x 7 M

Seated Db Curls (per side):
50 x 10 M
50 x 10 M

Seated Db Concentration Curls (per side):
40 x 10 reps
40 x 10
40 x 10