powerman's Mango training log - Page 19

**powerman2000** · 07-05-2007, 09:06 PM

Thursday 7/5/07

Legs

Vertical Leg Press - feet halfway off the bottom of platform, narrow
180x50
180x40
270x25
360x15
450x12
450x15
450x15
450x15
450x15

45 Leg Press - wide stance
450x15
450x15
450x15
450x15

DB SLDL
120s x 15
120s x 15
120s x 15

Seated Calves
140x15
140x15
140x15

Killer workout.

**powerman2000** · 07-07-2007, 09:26 PM

Saturday 7/7/07

Chest

BB Incline Press
bar x50
135x15
135x10
185x5
225x2
245x8
245x8
245x8

DB Flat Bench
100s x 10
100s x 10
100s x 10

Pec Deck Flys - arm position is 90 degree angle
112.5 x 10
112.5 x 10
112.5 x 10

No triceps today. The tendonitis in my left elbow is just getting too bad so I gave it a break. I'll be switching to all DB exercises for my pressing movements since using a barbell also irritates my elbow as well.

**powerman2000** · 07-09-2007, 11:09 PM

Monday 7/9/07

Back

Seated Machine Rows - plate loaded
270x20
360x10
500x6
500x6
500x6
500x6

Seated Machine Pulldowns - plate loaded
270x6
380x8
380x8
380x8

DB Shrugs
130s x 16
130s x 15
130s x 12 I started to gas out here

Biceps

Preacher Curls - EZ Curl Bar
85x8
85x8
85x8

Seated DB Curls - non alternating
40s x 10
40s x 10
40s x 10

Very satisfying workout for me. Great lat pump even with the lower repetitions. Once again I didn't have much left for biceps when I got there. My forearms are always very pumped up even before I start my first biceps exercise. I was one rep over my PR for the seated rows and 2 reps under my PR for the pulldowns.

**powerman2000** · 07-11-2007, 11:48 PM

Wednesday 7/11/07

Shoulders

DB Military Press - seated
20s x 45
45s x 20
65s x 10
85s x 10

Cable/Rope Upright Rows - wide
160x15
170x12
180x10

DB Side Laterals - seated, palms rear facing
45s x 6
45s x 6
45s x 6

DB Front Laterals - hammer grip
50s x 6
50s x 6
50s x 6

DB Rear Laterals - seated bent over
50s x 10
50s x 10
50s x 10

Today my upper body joints were all screaming with pain. My elbow and shoulder joints ached so bad that I couldn't handle doing any more than what I did for military pressing. I know it's the anti E properties of the Epi product that I'm taking that is causing all these joint problems. I'm going to finish the cycle despite the issues that I am having. It's likely that I won't be able to do any triceps or shoulder presses for the next 3-4 weeks. My left elbow has had some tendonitis in the past, but my shoulders have never ached the way they are now. I can still get a good shoulder workout without doing any presses and my triceps won't suffer any loss because my chest exercises will take care of that. I really hope that when I do chest this Saturday my elbows and shoulder joints won't force me to alter anything further.

**powerman2000** · 07-14-2007, 01:30 AM

Thursday 7/12/07

Legs

Vertical Leg Press - plate loaded, feet halfway off the bottom of the platform
Warmups
450x6
500x10
450x20
500x15
450x20

45 Leg Press - plate loaded
450x15
450x15
450x15

DB SLDL
130s x 8
130s x 8
130s x 8

Seated Calves - plate loaded
150x15
150x15
150x15

Despite my aches and pains I had a very productive workout and I have the DOMS today to prove it.

I increased the load and volume on the vertical leg press significantly over last week. My legs are responding with some new added size from the higher repetition sets.

**romanaz** · 07-14-2007, 01:43 AM

holy volume powerman

**powerman2000** · 07-14-2007, 02:07 AM

Quote:

Originally Posted by romanaz

holy volume powerman

**powerman2000** · 07-14-2007, 09:32 PM

Saturday 7/14/07

Chest

DB Incline Press
25s x 50
50s x 20
70s x 10
90s x 6
105s x 4
115s x 10
115s x 10
115s x 10

DB Flat Bench Press
105s x 8
105s x 8
105s x 8

Pec Deck Flys
112.5 x 12
112.5 x 12
112.5 x 12

Triceps

Machine Tricep Dips - plate loaded
180x25
180x20
180x15

Cable Pressdowns - EZ Curl Bar
140x10
140x10
140x10

Nice little workout. My elbow did not stop me from doing some good DB pressing today. I even did some light tricep work using some exercises that hurt my elbow the least. I managed to get a good tricep pump.

**powerman2000** · 07-16-2007, 09:31 PM

Monday 7/16/07

Back

Machine Rows - plate loaded
270x20
360x10
450x4
500x10 PR
540x6 PR
540x6 PR
540x6 PR
500x12 PR

Machine Pulldowns - plate loaded
410x8 PR
410x8 PR
410x8 PR

DB Shrugs
130s x 18 PR
130s x 16
130s x 13

Biceps

Preacher Curls - EZ Curl Bar
90x8
90x8
90x8

Seated DB Curls - non alternating
45s x 8
45s x 8
45s x 8

What a smokin workout. Huge leaps in back strength. I wish I was prepared to take pics of my back pump. It was awesome.

trojannation · 07-18-2007, 03:07 AM

Quote:

Originally Posted by powerman2000

Monday 7/16/07

Back

Machine Rows - plate loaded
270x20
360x10
450x4
500x10 PR
540x6 PR
540x6 PR
540x6 PR
500x12 PR

Machine Pulldowns - plate loaded
410x8 PR
410x8 PR
410x8 PR

DB Shrugs
130s x 18 PR
130s x 16
130s x 13

Biceps

Preacher Curls - EZ Curl Bar
90x8
90x8
90x8

Seated DB Curls - non alternating
45s x 8
45s x 8
45s x 8

What a smokin workout. Huge leaps in back strength. I wish I was prepared to take pics of my back pump. It was awesome.

Great job bro!

**powerman2000** · 07-19-2007, 04:24 PM

Wednesday 7/18/07

Shoulders

Seated DB Military Press
25s x 40
50s x 15
75s x 15
100s x 8
100s x 8

Cable/Rope Upright Rows
200x10
200x10

Seated DB Side Laterals
45s x 10
45s x 10

Seated DB Front Laterals
50s x 10
50s x 10

Seated DB Rear Laterals
55s x 10
55s x 10

Well, my joints didn't hurt as much as they did on my last shoulder workout. They still ached, but I managed to go up in weight and force my way through some very slow and controlled military presses.

**powerman2000** · 07-20-2007, 09:42 PM

Thursday 7/19/07

Abdominals

Machine Ab Crunch - pin loaded
175x20
175x20
175x20

Legs

Vertical Leg Press
180x50
270x25
360x12
450x6
500x20
500x20

45 Leg Press
500x15
500x15

DB SLDL
130s x 10
130s x 10

Seated Calves
160x12
160x12
160x12

I really don't know how I am managing to make it through these leg workouts.
The day after my knees are very stiff and sore. Even though I am using the ice therapy. At least I am progressing, but at what possible price? Below is my leg workout from last week. Compare and contrast.

Quote:

Originally Posted by powerman2000

Thursday 7/12/07

Legs

Vertical Leg Press - plate loaded, feet halfway off the bottom of the platform
Warmups
450x6
500x10
450x20
500x15
450x20

45 Leg Press - plate loaded
450x15
450x15
450x15

DB SLDL
130s x 8
130s x 8
130s x 8

Seated Calves - plate loaded
150x15
150x15
150x15

**romanaz** · 07-20-2007, 09:45 PM

have u tried mega dosing fish oil? Its worked wonders on my tendinitis in my knee.

**powerman2000** · 07-20-2007, 09:48 PM

Quote:

Originally Posted by romanaz

have u tried mega dosing fish oil? Its worked wonders on my tendinitis in my knee.

No I haven't, but I'm game for just about anything new to try.

How many grams are we talking here?

I have been taking daily btwn 12 and 24 grams of Flax Seed Oil.

07-05-2007, 09:06 PM	#541
powerman2000 The Old Moderator Join Date: Apr 2005 Location: Colorado Posts: 4,245 Recipes: 0 Rep Power: 203	Re: powerman's Mango training log Thursday 7/5/07 Legs Vertical Leg Press - feet halfway off the bottom of platform, narrow 180x50 180x40 270x25 360x15 450x12 450x15 450x15 450x15 450x15 45 Leg Press - wide stance 450x15 450x15 450x15 450x15 DB SLDL 120s x 15 120s x 15 120s x 15 Seated Calves 140x15 140x15 140x15 Killer 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

07-07-2007, 09:26 PM	#542
powerman2000 The Old Moderator Join Date: Apr 2005 Location: Colorado Posts: 4,245 Recipes: 0 Rep Power: 203	My enemies name is tendonitis Saturday 7/7/07 Chest BB Incline Press bar x50 135x15 135x10 185x5 225x2 245x8 245x8 245x8 DB Flat Bench 100s x 10 100s x 10 100s x 10 Pec Deck Flys - arm position is 90 degree angle 112.5 x 10 112.5 x 10 112.5 x 10 No triceps today. The tendonitis in my left elbow is just getting too bad so I gave it a break. I'll be switching to all DB exercises for my pressing movements since using a barbell also irritates my elbow as well. __________________ 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

07-09-2007, 11:09 PM	#543
powerman2000 The Old Moderator Join Date: Apr 2005 Location: Colorado Posts: 4,245 Recipes: 0 Rep Power: 203	Re: powerman's Mango training log Monday 7/9/07 Back Seated Machine Rows - plate loaded 270x20 360x10 500x6 500x6 500x6 500x6 Seated Machine Pulldowns - plate loaded 270x6 380x8 380x8 380x8 DB Shrugs 130s x 16 130s x 15 130s x 12 I started to gas out here Biceps Preacher Curls - EZ Curl Bar 85x8 85x8 85x8 Seated DB Curls - non alternating 40s x 10 40s x 10 40s x 10 Very satisfying workout for me. Great lat pump even with the lower repetitions. Once again I didn't have much left for biceps when I got there. My forearms are always very pumped up even before I start my first biceps exercise. I was one rep over my PR for the seated rows and 2 reps under my PR for the pulldowns. __________________ 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

07-11-2007, 11:48 PM	#544
powerman2000 The Old Moderator Join Date: Apr 2005 Location: Colorado Posts: 4,245 Recipes: 0 Rep Power: 203	Re: powerman's Mango training log Wednesday 7/11/07 Shoulders DB Military Press - seated 20s x 45 45s x 20 65s x 10 85s x 10 Cable/Rope Upright Rows - wide 160x15 170x12 180x10 DB Side Laterals - seated, palms rear facing 45s x 6 45s x 6 45s x 6 DB Front Laterals - hammer grip 50s x 6 50s x 6 50s x 6 DB Rear Laterals - seated bent over 50s x 10 50s x 10 50s x 10 Today my upper body joints were all screaming with pain. My elbow and shoulder joints ached so bad that I couldn't handle doing any more than what I did for military pressing. I know it's the anti E properties of the Epi product that I'm taking that is causing all these joint problems. I'm going to finish the cycle despite the issues that I am having. It's likely that I won't be able to do any triceps or shoulder presses for the next 3-4 weeks. My left elbow has had some tendonitis in the past, but my shoulders have never ached the way they are now. I can still get a good shoulder workout without doing any presses and my triceps won't suffer any loss because my chest exercises will take care of that. I really hope that when I do chest this Saturday my elbows and shoulder joints won't force me to alter anything further. __________________ 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

07-14-2007, 01:30 AM	#545
powerman2000 The Old Moderator Join Date: Apr 2005 Location: Colorado Posts: 4,245 Recipes: 0 Rep Power: 203	Re: powerman's Mango training log Thursday 7/12/07 Legs Vertical Leg Press - plate loaded, feet halfway off the bottom of the platform Warmups 450x6 500x10 450x20 500x15 450x20 45 Leg Press - plate loaded 450x15 450x15 450x15 DB SLDL 130s x 8 130s x 8 130s x 8 Seated Calves - plate loaded 150x15 150x15 150x15 Despite my aches and pains I had a very productive workout and I have the DOMS today to prove it. I increased the load and volume on the vertical leg press significantly over last week. My legs are responding with some new added size from the higher repetition sets. __________________ 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

07-14-2007, 09:32 PM	#548
powerman2000 The Old Moderator Join Date: Apr 2005 Location: Colorado Posts: 4,245 Recipes: 0 Rep Power: 203	Re: powerman's Mango training log Saturday 7/14/07 Chest DB Incline Press 25s x 50 50s x 20 70s x 10 90s x 6 105s x 4 115s x 10 115s x 10 115s x 10 DB Flat Bench Press 105s x 8 105s x 8 105s x 8 Pec Deck Flys 112.5 x 12 112.5 x 12 112.5 x 12 Triceps Machine Tricep Dips - plate loaded 180x25 180x20 180x15 Cable Pressdowns - EZ Curl Bar 140x10 140x10 140x10 Nice little workout. My elbow did not stop me from doing some good DB pressing today. I even did some light tricep work using some exercises that hurt my elbow the least. I managed to get a good tricep pump. __________________ 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

07-16-2007, 09:31 PM	#549
powerman2000 The Old Moderator Join Date: Apr 2005 Location: Colorado Posts: 4,245 Recipes: 0 Rep Power: 203	Re: powerman's Mango training log Monday 7/16/07 Back Machine Rows - plate loaded 270x20 360x10 450x4 500x10 PR 540x6 PR 540x6 PR 540x6 PR 500x12 PR Machine Pulldowns - plate loaded 410x8 PR 410x8 PR 410x8 PR DB Shrugs 130s x 18 PR 130s x 16 130s x 13 Biceps Preacher Curls - EZ Curl Bar 90x8 90x8 90x8 Seated DB Curls - non alternating 45s x 8 45s x 8 45s x 8 What a smokin workout. Huge leaps in back strength. I wish I was prepared to take pics of my back pump. It was awesome. __________________ 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

07-19-2007, 04:24 PM	#551
powerman2000 The Old Moderator Join Date: Apr 2005 Location: Colorado Posts: 4,245 Recipes: 0 Rep Power: 203	Re: powerman's Mango training log Wednesday 7/18/07 Shoulders Seated DB Military Press 25s x 40 50s x 15 75s x 15 100s x 8 100s x 8 Cable/Rope Upright Rows 200x10 200x10 Seated DB Side Laterals 45s x 10 45s x 10 Seated DB Front Laterals 50s x 10 50s x 10 Seated DB Rear Laterals 55s x 10 55s x 10 Well, my joints didn't hurt as much as they did on my last shoulder workout. They still ached, but I managed to go up in weight and force my way through some very slow and controlled military presses. __________________ 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

07-20-2007, 10:10 PM	#555
MacTech IronMassoholic Join Date: Mar 2007 Location: State of well being Posts: 439 Recipes: 0 Rep Power: 35