kimsquit

well in my opinion, you've already accomplished the second part



Yesterday's Shoulders, Traps & Hamstrings:

(all Max sets to failure. 80 to 100 second rests between sets)

Smith Machine Shoulder Presses:
100 x 8 reps (w/u)
160 x 8 (w/u)
180 x 8 w/u)
250 x 8 M
270 x 8 M
280 x 6 M

Arnold Dumbbell Presses (per side):
50 x 13 reps M
55 x 8 M
60 x 7 M
65 x 4 M
70 x 2 M

APEX Machine Shoulder Presses:
150 x 12 reps
160 x 12
170 x 12
180 x 12

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
40 pounds side x 6 - then I had a little mishap and stopped the set...

Rear Delts on Pec Deck
210 x 7 reps M
210 x 7 reps M
215 x 6 reps M
215 x 6 M
200 x 9 M
180 x 8 M

Behind-the-Back Shrugs (Oly bar weight not included):
270 x 12 reps
360 x 6 M
450 x 4 M
450 x 4 M
360 x 8 M
360 x 8 M

Standing Dumbbell Shrugs (per side):
100 x 15 reps
110 x 15
110 x 15
120 x 13 M
120 x 12 M
120 x 11 M

Stiff Leg Deadlifts (Oly bar weight not included):
140x 8 reps
140 x 8
180 x 8
200 x 8
230 x 8 M
250 x 7 M

Standing Hamstring Curls (per side):
#10 x 10 reps
#12 x 10
#14 x 10 M
#14 x 8 M
#14 x 8 M
#10 x 16 M

Lying Hamstring Curls:
80 x 16 reps M
90 x 10 M
100 x 8 M
110 x 5 M
120 x 4 M
80 x 11 M


I'm back to my bigger routine that has a much higher volume with the same emphasis on heavy lifting. It translated into 3 hours at the gym and that was with no waits for equipment. I was bone tired by the time I was done!


Yesterday's Calories: 4474
Fat: 92 grams (19%)
Carbs: 434 grams (35%)
Fiber: 47 grams
Protein: 503 grams (46%)

justtryn

Oh my Lord! I'm tired from all that too!

__________________
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

Sorry Mark, I missed your earlier post:

If my gym had the supported one, I'd probably choose to use it over the freestanding one, if for no other reason than injury prevention.

justtryn

Thanks, Chris. No problem, man. I just figured you were in a hurry.

I was thinking the same thing, but wanted an expert opinion... and yes, you are the expert as far as I'm concerned.

__________________
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

Thanks for that, Mark but the only thing I'm an expert at is how to learn things the hard way



Yesterday's Quads & Calves:

(all Max sets to failure. 80 to 100 second rests between sets)

Seated Leg Presses on the Indy Press:
360 x 10 reps (w/u)
450 x 10 (w/u)
630 x 10 (w/u)
720 x 10 M
900 x 5 M
925 x 4 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 10 M
1100 x 8 M
1100 x 6 M

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

Seated Leg Extensions:
130 x 16 reps M
130 x 16 M
130 x 15 M
140 x 13 M
140 x 13 M
140 x 13 M

Adductor Machine:
#15 x 16 reps
#15 x 18 M
#15 x 19 M
#16 x 18 M
#16 x 18 M
#17 x 14 M

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

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

Seated Calf Raises:
150 x 30
200 x 20
200 x 20 M
200 x 21 M
210 x 17 M
210 x 20 M
210 x 16 M
220 x 13 M

Standing Single-leg Calf Raises (per side):
240 x 19 reps
260 x 13 M
260 x 13 M
240 x 15 M
240 x 10 M
220 x 15 M


2.5 hours from start to finish...I was pretty darn hungry by the time I was done


Yesterday's Calories: 5220
Fat: 146 grams (26%)
Carbs: 441 grams (31%)
Fiber: 44 grams
Protein: 556 grams (43%)

justtryn

I hear ya. So how many of those calories were post workout! Megga poops, man, lol!

__________________
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

Mega poops indeed.....an average of 4 a day.

It breaks down to 2972 calories pre workout and 2248 post workout. Of the post workout ones; 460 are immediatly PWO, 1357 are at supper and the remaining 431 are at bedtime.

Crader

You are the sweetest. But in the Supplement industry you are pushed to be perfect. I still have around 4lbs to knock off and they are fighting me. Even on heavy supps and diet with cardio!

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

kimsquit

With your dedication, I'm sure you'll accomplish it in no time at all





Yesterday's Triceps & Biceps:

(all Max sets to failure. 80 to 100 second rests between sets)

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)
230 x 6 M
230 x 5 M
200 x 8 M
180 x 8 M

Lying Double-arm Db Tricep Extensions (per side):
30 x 12 reps
50 x 8
50 x 8
60 x 8 M
60 x 8 M
65 x 6 M

Standing Overhand Cable Pushdowns:
195 x 15 reps
200 x 12
200 x 12
200 x 12
200 x 12
200 x 12

Seated Tricep Machine Extensions:
80 x 15 reps
120 x 12 M
120 x 11 M
100 x 14 M
100 x 12 M
100 x 12 M

Standing Barbell Curls (Oly bar weight not included):
50 x 8 reps (w/u)
50 x 8 (w/u)
50 x 8 (w/u)
60 x 8
70 x 8
80 x 8 M
90 x 6 M

Seated Db Curls (per side):
25 x 12 reps (w/u)
40 x 9
40 x 12 M
40 x 9 M
40 x 8 M
40 x 8 M

Seated EZ Preacher Curls (EZ Bar weight not included):
50 x 12 reps
50 x 12
50 x 12
60 x 12 M
60 x 12 M
60 x 10 M

concentration Curls (per side):
25 x 10 reps
25 x 10
25 x 10
25 x 10
20 x 12

2 hours and 10 minutes from start to finish. All in all a good workout

Yesterday's Calories: 5132
Fat: 140 grams (25%)
Carbs: 429 grams (30%)
Fiber: 46 grams
Protein: 560 grams (45%)

kimsquit

Yesterday's Back workout:

(all Max sets to failure. 80 to 100 second rests between sets)

Wide-grip Pulldowns:
150 8 reps (w/u)
180 x 8 (w/u)
225 x 8
260 x 8 M
275 x 6 M

Rack Deadlifts (Oly bar weight not included):
90 x 8 reps
140 x 8
160 x 8
180 x 8
200 x 8 M
220 x 6 M
220 x 6 M

Bent over Reverse-grip Rows (Oly bar weight not included):
180 x 10 reps
250 x 6 M
250 x 6 M
230 x 7 M
230 x 6 M
200 x 8 M

T-bar Rows:
180 x 8 reps
225 x 8 M
270 x 6 M
235 x 8 M

Seated Cable Rows:
285 x 10 reps M
305 x 8 M
305 x 7 M

HS Reverse-grip Front Lat Pulldowns (per side):
90 x 8 reps
115 x 6 M
115 x 6 M
115 x 6 M

Simultaneous Bent Over DB Rows (per side):
50 x 8 reps
70 x 10 M
70 x 10 M
70 x 10 M


APEX Machine Rows:
80 x 12 reps
100 x 12
100 x 12
100 x 12


Yesterday's Calories: 5095
Fat: 126 grams (23%)
Carbs: 443 grams (32%)
Fiber: 47 grams
Protein: 565 grams (45%)

kimsquit

Yesterday's Chest Day:

(all Max sets to failure. 80 to 100 second rests between sets...just long enough to catch my breath and/or reload the bar)

Incline Barbell Presses (Oly bar weight not included):
90 x 8 reps (w/u)
140 x 8 (w/u)
180 x 8 (w/u)
250 x 8 M
270 x 6 M
250 x 7 M

Flat Bench (Oly bar weight not included):
180 x 8 reps
200 x 8
270 x 6 M
270 x 6 M
230 x 9 M

Incline Hammer-strength Presses (per side):
90 x 8 reps
100x 8
135 x 6 M
135 x 2 M
135 x 3 M
100 x 10 M

Incline Db Flyes (per side):
40 x 8 reps
80 x 7 M
80 x 6 M
80 x 6 M
60 x 8 M
60 x 8 M

Pec Deck:
240 x 15 reps M
255 x 12 M
255 x 12 M
255 x 9 M


Yesterday's Calories: 4850
Fat: 119 grams (23%)
Carbs: 401 grams (30%)
Fiber: 45 grams
Protein: 562 grams (47%)

kimsquit

Yesterday's Shoulders, Traps & Hamstrings:

(all Max sets to failure. 80 to 100 second rests between sets)

Smith Machine Shoulder Presses:
100 x 8 reps (w/u)
160 x 8 (w/u)
180 x 8 w/u)
250 x 8 M
270 x 8 M
280 x 7 M

Arnold Dumbbell Presses (per side):
70 x 5 reps M
65 x 6 M
60 x 7 M
55 x 8 M
50 x 9 M

APEX Machine Shoulder Presses:
150 x 12 reps
160 x 12
170 x 12
180 x 12

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
40 pounds side & 30 pounds front x 10 reps each

Rear Delts on Pec Deck
210 x 8 reps M
215 x 7 reps M
215 x 7 reps M
215 x 6 M
200 x 10 M
180 x 11 M

Behind-the-Back Shrugs (Oly bar weight not included):
270 x 12 reps
360 x 8 M
450 x 5 M (got a bit dizzy after this set)
450 x 4 M
360 x 8 M
360 x 9 M

Standing Dumbbell Shrugs (per side):
120 x 12 reps M
120 x 11 M
120 x 12 M
110 x 12 M
110 x 11 M
110 x 12 M

Stiff Leg Deadlifts (Oly bar weight not included):
110x 8 reps
160 x 8
180 x 8
250 x 8 M
250 x 6 M
180 x 10 M

Standing Hamstring Curls (per side):
#11 x 10 reps
#14 x 10
#15 x 12 M
#15 x 10 M
#15 x 9 M
#12 x 14 M

Lying Hamstring Curls:
100 x 10 reps M
110 x 7 M
120 x 6 M
120 x 5 M
100 x 9 M
100 x 8 M



Yesterday's Calories: 3922
Fat: 121 grams (28%)
Carbs: 201 grams (18%)
Fiber: 26 grams
Protein: 517 grams (54%)

I'm reducing my carbs for the next few days as a warm-up to my comp diet

Crader

I noticed you do around 5-6 sets of everything. I'm trying to determine if I want to raise the number of sets that I do from 3-4 to 5-6 Can you tell me what benefits you get from this?

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

kimsquit

Hmmm.......there are too many benefits to list *chuckle* I get to spend 3 hours at a time in the gym and experience swollen elbow & knee joints :p To be honest, I wouldn't recommend it unless you're taking supplements that are specifically designed to speed up recovery (if you catch my drift).



I was out of town Tuesday & most of Wednesday for a job interview...so I had to find an alternative gym on Tuesday night.

Tuesday's Quads & Calves:

(all Max sets to failure. 80 to 100 second rests between sets)

Seated Leg Presses on the Indy Press:
360 x 10 reps (w/u)
450 x 10 (w/u)
630 x 10 (w/u)
720 x 10
900 x 5
925 x 4
540 x 30 partials

Linear Leg Press (knees to chest/sled weight not included):
180 x 10 reps
450 x 10
630 x 10
720 x 10
900 x 10 M (max plate capacity on this press)
900 x 12 M
900 x 12 M
920 x 8 M
360 x 20

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

Seated Leg Extensions:
150 x 12 reps M
150 x 12 M
140 x 14 M
140 x 12 M
130 x 14 M
130 x 12 M

Adductor Machine:
#15 x 25 reps
#17 x 19 M
#17 x 15 M
#18 x 15 M
#18 x 13 M
#18 x 14 M
I had to venture into the "Ladies Only" section for the adductor machine...they'd never had a guy ask to use it before

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

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) 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) 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

Seated Calf Raises:
180 x 30
230 x 20
230 x 16 M
250 x 13 M
250 x 12 M
230 x 15 M
230 x 14 M
230 x 15 M

Standing Single-leg Calf Raises (per side):
300 x 8 reps M
300 x 8 M
260 x 11 M
260 x 12 M
260 x 10 M
260 x 10 M




Yesterday's Triceps & Biceps:

(all Max sets to failure. 80 to 100 second rests between sets)

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)
230 x 7 M
230 x 7 + 3 good negatives M
200 x 9 M
200 x 7 M

Lying Double-arm Db Tricep Extensions (per side):
30 x 12 reps
50 x 8
50 x 8
65 x 6 M
65 x 6 M
65 x 7 M

Standing Overhand Cable Pushdowns:
200 x 12 reps
200 x 12
200 x 12
200 x 12
200 x 12
200 x 12

Seated Tricep Machine Extensions:
100 x 15 reps
120 x 12 M
120 x 12 M
110 x 12 M
110 x 11 M
110 x 12 M

Standing Barbell Curls (Oly bar weight not included):
50 x 8 reps (w/u)
50 x 8 (w/u)
50 x 8 (w/u)
70 x 8
80 x 8 M
90 x 8 M
90 x 7 M

Seated Db Curls (per side):
25 x 12 reps (w/u)
40 x 12 M
40 x 10 M
40 x 8 M
40 x 8 M
40 x 8 M

Seated EZ Preacher Curls (EZ Bar weight not included):
40 x 12 reps
40 x 12
40 x 12
70 x 12 M
70 x 10 M
70 x 8 M

Concentration Curls (per side):
25 x 10 reps
25 x 10
25 x 10
25 x 10
25 x 10

Crader