powerman's Mango training log - Page 18

Curl Master · 05-01-2007, 02:11 AM

Quote:

Originally Posted by powerman2000

Thanks brotha

I think all of my PRs can, in part, be the result of my having stopped BB Squats and Deadlifts. I believe it's allowing better recovery and therefore more power is left over for things like DB exercises.

I think that is probably the reason why having to many barbell exercises especially squatting and deadlifting can be to physically demanding on the body leaving it fatigued and weak for the training of the other body parts in our programs. That is why I have always felt it is better to have good mix of DB, BB, and machine exercises in a workout. It gives the body a nice balance and provides different environments to adapt too.

**powerman2000** · 05-02-2007, 06:51 AM

I skipped training legs today and just did an hour of cardio on the treadmill.

Curl Master · 05-02-2007, 03:01 PM

Quote:

Originally Posted by powerman2000

I skipped training legs today and just did an hour of cardio on the treadmill.

Did not have the time or were you drained from the day? Are you going to switch it to another day in the week?

**powerman2000** · 05-03-2007, 05:13 AM

Quote:

Originally Posted by Curl Master

Did not have the time or were you drained from the day? Are you going to switch it to another day in the week?

Just skipped it cuz I felt like I needed to.

Curl Master · 05-03-2007, 02:50 PM

Quote:

Originally Posted by powerman2000

Just skipped it cuz I felt like I needed to.

Every once and a while an extra little of rest is needed to recover. Keeping up the same exercise routine for week after week can be draining on the body. I admit it becomes draining on me after a while and it is hard for me to take that extra little bit of rest. When I do I usually come back to working out with my body feeling better and stronger on my lifts.

**powerman2000** · 05-04-2007, 05:32 AM

Thursday 5/3/07
Speed and Endurance - 90 second rest btwn all sets, 3-4 minutes btwn exercises

Chest

DB Incline Press
105s x 10, 8, 6

DB Flat Bench
80s x 10, 8, 6

BB Decline Press
185x10, 8, 6

Pec Deck Flys
87.5 x 12, 12, 12

Triceps

DB Seated Overhead Ext
55x20, 20, 20

Machine Tricep Dips - plate loaded
230x12, 12, 12

Cable/Rope Pressdown
80x12, 12, 12

Cardio

30 minutes treadmill at 2.8 mph and 5% incline

Switching up my training style to get back some of my endurance and conditioning and to give my joints a break from all the heavy lifting.

**bubba g** · 05-04-2007, 06:33 AM

You want to mix things up, do some centuries (100 rep sets) I always add some decent muscle when doing them, plus the lactic acid encourages healing.

Curl Master · 05-04-2007, 02:49 PM

Quote:

Originally Posted by powerman2000

Thursday 5/3/07
Speed and Endurance - 90 second rest btwn all sets, 3-4 minutes btwn exercises

Chest

DB Incline Press
105s x 10, 8, 6

DB Flat Bench
80s x 10, 8, 6

BB Decline Press
185x10, 8, 6

Pec Deck Flys
87.5 x 12, 12, 12

Triceps

DB Seated Overhead Ext
55x20, 20, 20

Machine Tricep Dips - plate loaded
230x12, 12, 12

Cable/Rope Pressdown
80x12, 12, 12

Cardio

30 minutes treadmill at 2.8 mph and 5% incline

Switching up my training style to get back some of my endurance and conditioning and to give my joints a break from all the heavy lifting.

Nice workout. Smart decision prolonged heavy lifting can take its toll on the joints. It is better to switch it up every once and a while and reduce the stress on them from the heavy weight.

**powerman2000** · 05-06-2007, 12:07 PM

Saturday 5/5/07

Abdominals

Machine Ab Crunch
175x20
175x20

Back

Seated Machine Rows - plate loaded - 60 second rests btwn working sets
180x20
270x10
360x10
360x10
360x10

Machine Pulldowns - plate loaded - 60 second rests btwn working sets
270x10
270x10
270x10

DB Shrugs - no straps - 60 second rests btwn working sets
105s x 10
105s x 10
105s x 10

Biceps

Machine Curls - plate loaded - 90 second rests btwn working sets
90x10
90x10
90x10
90x10

EZ Bar Cable Curls - 60 second rests btwn working sets
100x10
100x10
100x10
100x10

Curl Master · 05-06-2007, 02:52 PM

Good Workout I noticed you shorted the rest periods between your sets how is that working out. I know you were going to go to more endurance to let your joints have a little rest.

**powerman2000** · 06-09-2007, 11:29 PM

Okay, I'm in the mood again to start posting my workouts.

Saturday 6/9/07

Abdominals

Machine Ab Crunch - pin loaded
185x20
185x20

Back

Machine Seated Rows - plate loaded
180x20
270x10
360x6
450x2
500x4
500x4
500x4
410x12

Machine Pulldowns - plate loaded
360x3
410x5
410x5
410x5
320x12

Machine Shrugs - plate loaded
315x8
315x8
315x8

DB Shrugs
130s x 10
130s x 10
130s x 10

Biceps

DB Incline Curls
35s x 12
35s x 12
35s x 12

EZ Bar Cable Curls
140x8
140x8
140x8

Great workout!!!

**powerman2000** · 06-11-2007, 11:14 PM

Monday 6/11/07

Shoulders

Freedom Trainer Military Press - seated
125x25
170x20
200x15
230x12
275x8
305x6

Cable/Rope Upright Rows
150x15
170x10
170x10

DB Side Laterals - seated and palms rear facing
40s x 8
40s x 8
40s x 8

DB Front Laterals - seated, palms up at 45 degree angle
40s x 10
40s x 10
40s x 10

DB Rear Laterals - standing
50s x 10
50s x 10
50s x 10

Smith BB Behind-the-Neck Presses
135x15
135x15
135x15

Abdominals

Freedom Trainer Trunk Rotations - seated
95x12
95x12
95x12

Blasted my delts pretty good today. Using a cable machine for military presses was interesting. It really forced me to use my delts for remaining stable. It's hard to control the wobble while pressing, especially at the top of the movement. It should translate to better DB presses that way.

**powerman2000** · 06-14-2007, 08:42 PM

Wednesday 6/13/07

Legs

45 Leg Press
540x8
540x8
540x8

BB Squats Extra Wide Stance and ATG
255x8
255x8
255x8

DB SLDL
115s x 8
115s x 8
115s x 8

Seated Sled Calves
180x10
180x10
180x10

Short and Sweet.

**powerman2000** · 06-14-2007, 08:42 PM

Thursday 6/14/07

Chest

DB Incline Press
45s x 30
65s x 15
85s x 6
100s x 3
110s x 11
110s x 11

BB Decline Press
135x15
185x6
225x10
225x10

Freedom Trainer Low Cable Flys
140x8
140x8
140x8

Triceps

Skull Crushers/Superset with CGBP - EZ Curl Bar
75x12+12
75x12+12
75x12+12

Seated DB Overhead Tricep Ext
65x12
65x12
65x12

Good workout. These two tricep exercises are my favorite, but also hurt my elbow the most. I haven't done them in a good while so I know I'll be good and sore tomorrow.

Taking the kids to see Shrek III today.

**powerman2000** · 06-17-2007, 01:05 AM

Saturday 6/16/07

Back

DB Shrugs
105s x 15
105s x 15
105s x 15

Machine Shrugs - plate loaded
225x12
225x12
225x12

DB 1 Arm Rows
105x12
105x12
105x12

Seated Machine Rows - plate loaded
270x12
270x12
270x12

Machine Pulldowns - plate loaded
270x12
270x12
270x12

Biceps

Machine Bicep Curl - plate loaded
90x10
90x10
90x10
90x10

Seated Incline DB Curl
25s x 15
25s x 15
25s x 15
25s x 15

Bent Over 1 Arm DB Isolation Curl
20x8
20x8
20x8
20x8

Fast and furious workout. I decided that I was going to move as fast as I could and just get a good pump going today. I did everything with extremely strict form and I tried very hard to make the mind and muscle connection on every exercise and every repetition. And I increased the volume too.

05-02-2007, 06:51 AM	#512
powerman2000 The Old Moderator Join Date: Apr 2005 Location: Colorado Posts: 4,245 Recipes: 0 Rep Power: 203	Re: powerman's just tryin to survive log I skipped training legs today and just did an hour of cardio on the treadmill. __________________ Don't forget to periodize Best BP 507 lbs competitive Best Squat 705 lbs competitive Best DL 650 lbs competitive Guns don't kill people, men who come home early do. My workout log http://www.ironmass.com/forums/showthread.php?t=6247

05-04-2007, 05:32 AM	#516
powerman2000 The Old Moderator Join Date: Apr 2005 Location: Colorado Posts: 4,245 Recipes: 0 Rep Power: 203	Re: powerman's just tryin to survive log Thursday 5/3/07 Speed and Endurance - 90 second rest btwn all sets, 3-4 minutes btwn exercises Chest DB Incline Press 105s x 10, 8, 6 DB Flat Bench 80s x 10, 8, 6 BB Decline Press 185x10, 8, 6 Pec Deck Flys 87.5 x 12, 12, 12 Triceps DB Seated Overhead Ext 55x20, 20, 20 Machine Tricep Dips - plate loaded 230x12, 12, 12 Cable/Rope Pressdown 80x12, 12, 12 Cardio 30 minutes treadmill at 2.8 mph and 5% incline Switching up my training style to get back some of my endurance and conditioning and to give my joints a break from all the heavy lifting. __________________ Don't forget to periodize Best BP 507 lbs competitive Best Squat 705 lbs competitive Best DL 650 lbs competitive Guns don't kill people, men who come home early do. My workout log http://www.ironmass.com/forums/showthread.php?t=6247

05-04-2007, 06:33 AM	#517
bubba g Moderator Join Date: Sep 2005 Posts: 2,949 Recipes: 0 Rep Power: 177	Re: powerman's just tryin to survive log You want to mix things up, do some centuries (100 rep sets) I always add some decent muscle when doing them, plus the lactic acid encourages healing.

05-06-2007, 12:07 PM	#519
powerman2000 The Old Moderator Join Date: Apr 2005 Location: Colorado Posts: 4,245 Recipes: 0 Rep Power: 203	Re: powerman's just tryin to survive log Saturday 5/5/07 Abdominals Machine Ab Crunch 175x20 175x20 Back Seated Machine Rows - plate loaded - 60 second rests btwn working sets 180x20 270x10 360x10 360x10 360x10 Machine Pulldowns - plate loaded - 60 second rests btwn working sets 270x10 270x10 270x10 DB Shrugs - no straps - 60 second rests btwn working sets 105s x 10 105s x 10 105s x 10 Biceps Machine Curls - plate loaded - 90 second rests btwn working sets 90x10 90x10 90x10 90x10 EZ Bar Cable Curls - 60 second rests btwn working sets 100x10 100x10 100x10 100x10 __________________ Don't forget to periodize Best BP 507 lbs competitive Best Squat 705 lbs competitive Best DL 650 lbs competitive Guns don't kill people, men who come home early do. My workout log http://www.ironmass.com/forums/showthread.php?t=6247

05-06-2007, 02:52 PM	#520
Curl Master Pro Stature Join Date: Apr 2007 Posts: 1,745 Recipes: 0 Rep Power: 162	Re: powerman's just tryin to survive log Good Workout I noticed you shorted the rest periods between your sets how is that working out. I know you were going to go to more endurance to let your joints have a little rest.

06-09-2007, 11:29 PM	#521
powerman2000 The Old Moderator Join Date: Apr 2005 Location: Colorado Posts: 4,245 Recipes: 0 Rep Power: 203	Re: powerman's just tryin to survive log Okay, I'm in the mood again to start posting my workouts. Saturday 6/9/07 Abdominals Machine Ab Crunch - pin loaded 185x20 185x20 Back Machine Seated Rows - plate loaded 180x20 270x10 360x6 450x2 500x4 500x4 500x4 410x12 Machine Pulldowns - plate loaded 360x3 410x5 410x5 410x5 320x12 Machine Shrugs - plate loaded 315x8 315x8 315x8 DB Shrugs 130s x 10 130s x 10 130s x 10 Biceps DB Incline Curls 35s x 12 35s x 12 35s x 12 EZ Bar Cable Curls 140x8 140x8 140x8 Great workout!!! __________________ Don't forget to periodize Best BP 507 lbs competitive Best Squat 705 lbs competitive Best DL 650 lbs competitive Guns don't kill people, men who come home early do. My workout log http://www.ironmass.com/forums/showthread.php?t=6247

06-11-2007, 11:14 PM	#522
powerman2000 The Old Moderator Join Date: Apr 2005 Location: Colorado Posts: 4,245 Recipes: 0 Rep Power: 203	Re: powerman's just tryin to survive log Monday 6/11/07 Shoulders Freedom Trainer Military Press - seated 125x25 170x20 200x15 230x12 275x8 305x6 Cable/Rope Upright Rows 150x15 170x10 170x10 DB Side Laterals - seated and palms rear facing 40s x 8 40s x 8 40s x 8 DB Front Laterals - seated, palms up at 45 degree angle 40s x 10 40s x 10 40s x 10 DB Rear Laterals - standing 50s x 10 50s x 10 50s x 10 Smith BB Behind-the-Neck Presses 135x15 135x15 135x15 Abdominals Freedom Trainer Trunk Rotations - seated 95x12 95x12 95x12 Blasted my delts pretty good today. Using a cable machine for military presses was interesting. It really forced me to use my delts for remaining stable. It's hard to control the wobble while pressing, especially at the top of the movement. It should translate to better DB presses that way. __________________ Don't forget to periodize Best BP 507 lbs competitive Best Squat 705 lbs competitive Best DL 650 lbs competitive Guns don't kill people, men who come home early do. My workout log http://www.ironmass.com/forums/showthread.php?t=6247

06-14-2007, 08:42 PM	#523
powerman2000 The Old Moderator Join Date: Apr 2005 Location: Colorado Posts: 4,245 Recipes: 0 Rep Power: 203	Re: powerman's just tryin to survive log Wednesday 6/13/07 Legs 45 Leg Press 540x8 540x8 540x8 BB Squats Extra Wide Stance and ATG 255x8 255x8 255x8 DB SLDL 115s x 8 115s x 8 115s x 8 Seated Sled Calves 180x10 180x10 180x10 Short and Sweet. __________________ Don't forget to periodize Best BP 507 lbs competitive Best Squat 705 lbs competitive Best DL 650 lbs competitive Guns don't kill people, men who come home early do. My workout log http://www.ironmass.com/forums/showthread.php?t=6247

06-14-2007, 08:42 PM	#524
powerman2000 The Old Moderator Join Date: Apr 2005 Location: Colorado Posts: 4,245 Recipes: 0 Rep Power: 203	Re: powerman's just tryin to survive log Thursday 6/14/07 Chest DB Incline Press 45s x 30 65s x 15 85s x 6 100s x 3 110s x 11 110s x 11 BB Decline Press 135x15 185x6 225x10 225x10 Freedom Trainer Low Cable Flys 140x8 140x8 140x8 Triceps Skull Crushers/Superset with CGBP - EZ Curl Bar 75x12+12 75x12+12 75x12+12 Seated DB Overhead Tricep Ext 65x12 65x12 65x12 Good workout. These two tricep exercises are my favorite, but also hurt my elbow the most. I haven't done them in a good while so I know I'll be good and sore tomorrow. Taking the kids to see Shrek III today. __________________ Don't forget to periodize Best BP 507 lbs competitive Best Squat 705 lbs competitive Best DL 650 lbs competitive Guns don't kill people, men who come home early do. My workout log http://www.ironmass.com/forums/showthread.php?t=6247

06-17-2007, 01:05 AM	#525
powerman2000 The Old Moderator Join Date: Apr 2005 Location: Colorado Posts: 4,245 Recipes: 0 Rep Power: 203	Re: powerman's just tryin to survive log Saturday 6/16/07 Back DB Shrugs 105s x 15 105s x 15 105s x 15 Machine Shrugs - plate loaded 225x12 225x12 225x12 DB 1 Arm Rows 105x12 105x12 105x12 Seated Machine Rows - plate loaded 270x12 270x12 270x12 Machine Pulldowns - plate loaded 270x12 270x12 270x12 Biceps Machine Bicep Curl - plate loaded 90x10 90x10 90x10 90x10 Seated Incline DB Curl 25s x 15 25s x 15 25s x 15 25s x 15 Bent Over 1 Arm DB Isolation Curl 20x8 20x8 20x8 20x8 Fast and furious workout. I decided that I was going to move as fast as I could and just get a good pump going today. I did everything with extremely strict form and I tried very hard to make the mind and muscle connection on every exercise and every repetition. And I increased the volume too. __________________ Don't forget to periodize Best BP 507 lbs competitive Best Squat 705 lbs competitive Best DL 650 lbs competitive Guns don't kill people, men who come home early do. My workout log http://www.ironmass.com/forums/showthread.php?t=6247

06-17-2007, 10:32 AM	#526
danman77220 Pro Stature Join Date: Apr 2006 Posts: 1,030 Recipes: 1 Rep Power: 50