powerman's Mango training log - Page 3

_Underdog_ · 04-26-2006, 01:35 AM

Hey I might try this out sometime. How long do your workouts last, since you only have 30 sec. rest intervals? I'm a busy man and my workouts need to be cut shorter.

**powerman2000** · 04-26-2006, 04:34 AM

Quote:

Originally Posted by _Underdog_

Hey I might try this out sometime. How long do your workouts last, since you only have 30 sec. rest intervals? I'm a busy man and my workouts need to be cut shorter.

Workouts are all over 1 hour, but that's because of the high volume of sets.

**powerman2000** · 04-27-2006, 04:31 AM

Wednesday 4/26/06

No workout today

**bubba g** · 04-27-2006, 06:10 AM

Quote:

Originally Posted by powerman2000

Wednesday 4/26/06

No workout today

Slacker...... lol

My day off too....

**powerman2000** · 04-27-2006, 06:13 AM

Quote:

Originally Posted by bubba g

Slacker...... lol

My day off too....

Sat. Sun. and Weds. off

Even though the pump I get from 8 rep sets is significant, the amount of lactic acid is probably less than half of what I get from my 12 rep sets.

It's nice not being in that much pain all of the time.

**powerman2000** · 04-28-2006, 05:32 AM

Thursday 4/27/06

BB Incline press (4x8- 185lbs)
BB Decline press (4x8- 165lbs)
DB Flat bench (4x8- 65s) improvement

Wide Grip cable row (4x8- 170lbs) improvement

Wide Grip pulldowns (4x8- 160lbs) improvement

HammerStrength Shldr press (4x8- 120lbs)
DB seated military press (4x8- 50s)
DB Shldr flys-laterals (4x8- 25s) I do not lower the weight to a relaxed position on these. I maintain constant tension throughout the set. It's m8uch more effective this way.
Seated DB curls (3x8- 40s, 1x8- 35s) The 40lb DBs were an improvement.

EZ Bar cable curls (4x8- 110lbs) improvement

Rope tricep cable exts (3x8, 1x7- 140lbs)
Rope cable pushdowns (4x8- 80lbs)

30 second rest intervals on all sets. 48 total working sets. I usually do slightly less on this upper body day workout since tomorrow's lower body workout is a total killer. I did do a bit more on shoulders and arms compared with my previous Thursday workouts.

dnyc99 · 04-29-2006, 05:18 AM

Quote:

Originally Posted by powerman2000

Thursday 4/27/06

BB Incline press (4x8- 185lbs)
BB Decline press (4x8- 165lbs)
DB Flat bench (4x8- 65s) improvement

Wide Grip cable row (4x8- 170lbs) improvement

Wide Grip pulldowns (4x8- 160lbs) improvement

HammerStrength Shldr press (4x8- 120lbs)
DB seated military press (4x8- 50s)
DB Shldr flys-laterals (4x8- 25s) I do not lower the weight to a relaxed position on these. I maintain constant tension throughout the set. It's m8uch more effective this way.
Seated DB curls (3x8- 40s, 1x8- 35s) The 40lb DBs were an improvement.

EZ Bar cable curls (4x8- 110lbs) improvement

Rope tricep cable exts (3x8, 1x7- 140lbs)
Rope cable pushdowns (4x8- 80lbs)

30 second rest intervals on all sets. 48 total working sets. I usually do slightly less on this upper body day workout since tomorrow's lower body workout is a total killer. I did do a bit more on shoulders and arms compared with my previous Thursday workouts.

OMG!!!

You did all that in one workout? How long does it take you?

Damn Im exhausted from just reading over your entire routine.

Impressive work there Powerman...you do plenty justice to your username!

Congrats on your improvements. :nosthumbs

~D~

**powerman2000** · 04-29-2006, 05:22 AM

Quote:

Originally Posted by powerman2000

Friday 3/31/06

BB squats atg (4x8-185lbs)
Deadlifts (4x8-275lbs)
DB shrugs (4x8-100s)
Leg curls (4x8-80lbs)
Standing calves (4x8-195lbs)
BB forearm curls (5x8-90lbs)

My glutes were on fire from the deadlifts. Much more so than my lower back muscles. Again, 30 sec rest intervals provide tremendous pumps and very challenging heart rates to cope with.

Friday 4/28/06

Awesome workout again. 8 rep sets are so much easier than 12 rep sets. Deadlifts tonight were tough, but nowhere near as painful and destructive as last weeks even though tonight I used 50lbs more. 30 second rest intervals are much easier to deal with when your reps are 33% less.

So here is tonight's workout for your reading pleasure.

Machine Ab Crunches (4x8- 185lbs)
BB Squats (4x8- 195lbs) improvement

keeping this at a moderate weight
Deadlifts (4x8- 295lbs) improvement

Smith BB Shrugs (4x8- 315lbs)
Leg Curls (4x8- 85lbs) improvement

Standing Calves (4x8- 210lbs) improvement

10 rep sets on tap for next week. After that I'll see how I am feeling and decide to continue doing the 30 second rest intervals or to take a break again. I'm am feeling ok right now.

**powerman2000** · 04-29-2006, 05:29 AM

Quote:

Originally Posted by dnyc99

OMG!!!

You did all that in one workout? How long does it take you?

Damn Im exhausted from just reading over your entire routine.

Impressive work there Powerman...you do plenty justice to your username!

Congrats on your improvements. :nosthumbs

~D~

My upper body workouts take btwn 70 and 80 minutes. Lower body workouts are slightly less.

Thanks for your comments and the congrats.

This protocol is something that I've never tried before and I am very pleased so far.

**powerman2000** · 05-02-2006, 04:58 AM

Monday 5/1/06

BB Inclines (4x10- 165lbs) 10lb improvement

BB Declines (4x10- 145lbs) 10lb improvement

DB Flat bench (3x10- 60s, 1x10 55s) improvement with the 60lb DBs

Machine Chest Dips (2x10- 285lbs, 1x10- 270lbs, 1x10- 255lbs)
T-Bar Rows (4x10- 80lbs)
Seated HammerStrength rows (4x10- 180lbs)
Reverse Grip Hammer pulldowns (4x10- 120lbs)
DB Military press (4x10- 50s) improvement

BB Military press (2x10- 115lbs, 1x10, 1x8- 95lbs) Nothing left at this point for shoulders
DB rear delt laterals (4x10- 25s)
Decline Skullcrushers (4x10- 75lbs) used an ez curl bar
DB overhead tricep exts (1x10, 1x8- 65lb, 2x10- 55lb) triceps were also fried at this point
Plate loaded machine curls (4x10- 25lbs)
DB Curls (4x10- 20s)

56 working sets again with 30 second rest intervals btwn all sets. Even though it seemed my breathing wasn't as heavy as usual, I did struggle with low energy levels. Remember, I am losing bodyfat since I started this protocol and I am not eating a lot of carbs.

**powerman2000** · 05-03-2006, 08:26 AM

Tuesday 5/2/06

Following this protocol is still the most uncomfortable thing that I've ever done in the gym, but I can't argue with the results I'm experiencing. I have decided that after this week that I am going to take next week and deload a bit by lowering my volume and returning to more traditional rest intervals btwn sets. It seems, for now, that 3 week phases are what I can handle best with this protocol before requiring some rest and recovery of the accumulated fatigue.

Cybex Squat press (4x10- 4 wheels and a Qtr on each side) a nice improvement

Machine Ab crunches (4x10- 175lbs) improvement

Smith BB squats (4x10- 185lbs)
Hack Squats (4x10- 195lbs) improvement

DB SLDL (4x10- 75s)
Seated calves (4x10- 115lbs)

Once again, taking only 30 second rest intervals is very mentally challenging. I have to press through every time my mind is telling me to quit.

**powerman2000** · 05-05-2006, 11:39 AM

Thursday 5/4/06

BB Incline (4x10- 165lbs)
BB Decline (4x10- 145lbs)
DB Flat bench (3x10- 55s, 1x10- 50s)
Wide Grip cable row (4x10- 160lbs) nice pump
Wide grip pulldowns (4x10- 140lbs)
HammerStrength shldr press (4x10- 165lbs) improvement

Seated DB military press (4x10- 40s)
DB rear delt laterals (4x10- 20s)
Plate loaded machine bicep curl (4x10- 25lbs)
Tricep cable pushdowns (4x10- 80lbs)
Rope cable curls (4x10- 100lbs)
Rope cable pushdowns (4x10- 70lbs)

48 working sets. I also upped the intensity some on this workout by shortening the time btwn exercises. So, not only did I take my customary 30 second rest intervals btwn sets, but I also sped up the time btwn exercises and that was another challenge. It caused me to dip a bit on a few exercises, but I received some excellent pumps.

**powerman2000** · 05-06-2006, 05:25 AM

Quote:

Originally Posted by powerman2000

Friday 3/24/06

BB squats atg (4x12-135lbs)
Deadlifts (4x10-225lbs)
DB shrugs (4x12-75s)
BB forearm curls (4x15-50lbs)
Leg curls (4x12-60lbs)
Standing calves (4x12-135lbs)

All sets done at 30 sec rest intervals

The heart rates achieved while doing legs and deadlifts is very challenging.

Friday 5/5/06

Note my improvement on deadlifts.

BB Squats (4x10- 165lbs) moderate weight chosen
Deadlifts (4x10- 265lbs) improvement

DB Shrugs (4x10- 85s)
Leg Curls (4x10- 75lbs)
Standing Calves (4x10- 165lbs)
Machine Ab Crunches (4x10- 170lbs)

A_N_91 · 05-06-2006, 04:59 PM

Nice work man :nosthumbs sick weight

**powerman2000** · 05-06-2006, 10:20 PM

Quote:

Originally Posted by A_N_91

Nice work man :nosthumbs sick weight

Yeah, when you consider the volume and very short rest intervals it's not too bad. Otherwise it's way below what most would consider "sick".

04-26-2006, 01:35 AM	#61
_Underdog_ Pro Stature Join Date: May 2005 Location: Winnipeg, Manitoba Posts: 262 Recipes: 0 Rep Power: 6	Hey I might try this out sometime. How long do your workouts last, since you only have 30 sec. rest intervals? I'm a busy man and my workouts need to be cut shorter. __________________ Current lifts / My goals (end of August): Squat - 135 / 215+ Bench - 130 / 160+ Barbell Rows - 105 / 150+ Deadlift - 235 / 300+ So I’ll stand with arms high and heart abandoned, in awe of the One who gave it all. I’ll stand, my soul Lord to You surrendered, all I am is Yours.

04-27-2006, 04:31 AM	#63
powerman2000 The Old Moderator Join Date: Apr 2005 Location: Colorado Posts: 4,136 Recipes: 0 Rep Power: 200	Wednesday 4/26/06 No workout 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

04-28-2006, 05:32 AM	#66
powerman2000 The Old Moderator Join Date: Apr 2005 Location: Colorado Posts: 4,136 Recipes: 0 Rep Power: 200	Thursday 4/27/06 BB Incline press (4x8- 185lbs) BB Decline press (4x8- 165lbs) DB Flat bench (4x8- 65s) improvement Wide Grip cable row (4x8- 170lbs) improvement Wide Grip pulldowns (4x8- 160lbs) improvement HammerStrength Shldr press (4x8- 120lbs) DB seated military press (4x8- 50s) DB Shldr flys-laterals (4x8- 25s) I do not lower the weight to a relaxed position on these. I maintain constant tension throughout the set. It's m8uch more effective this way. Seated DB curls (3x8- 40s, 1x8- 35s) The 40lb DBs were an improvement. EZ Bar cable curls (4x8- 110lbs) improvement Rope tricep cable exts (3x8, 1x7- 140lbs) Rope cable pushdowns (4x8- 80lbs) 30 second rest intervals on all sets. 48 total working sets. I usually do slightly less on this upper body day workout since tomorrow's lower body workout is a total killer. I did do a bit more on shoulders and arms compared with my previous Thursday workouts. __________________ 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

05-02-2006, 04:58 AM	#70
powerman2000 The Old Moderator Join Date: Apr 2005 Location: Colorado Posts: 4,136 Recipes: 0 Rep Power: 200	Today's 30 second rest workout included the following Monday 5/1/06 BB Inclines (4x10- 165lbs) 10lb improvement BB Declines (4x10- 145lbs) 10lb improvement DB Flat bench (3x10- 60s, 1x10 55s) improvement with the 60lb DBs Machine Chest Dips (2x10- 285lbs, 1x10- 270lbs, 1x10- 255lbs) T-Bar Rows (4x10- 80lbs) Seated HammerStrength rows (4x10- 180lbs) Reverse Grip Hammer pulldowns (4x10- 120lbs) DB Military press (4x10- 50s) improvement BB Military press (2x10- 115lbs, 1x10, 1x8- 95lbs) Nothing left at this point for shoulders DB rear delt laterals (4x10- 25s) Decline Skullcrushers (4x10- 75lbs) used an ez curl bar DB overhead tricep exts (1x10, 1x8- 65lb, 2x10- 55lb) triceps were also fried at this point Plate loaded machine curls (4x10- 25lbs) DB Curls (4x10- 20s) 56 working sets again with 30 second rest intervals btwn all sets. Even though it seemed my breathing wasn't as heavy as usual, I did struggle with low energy levels. Remember, I am losing bodyfat since I started this protocol and I am not eating a lot of carbs. __________________ 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

05-03-2006, 08:26 AM	#71
powerman2000 The Old Moderator Join Date: Apr 2005 Location: Colorado Posts: 4,136 Recipes: 0 Rep Power: 200	Lower body workout Tuesday 5/2/06 Following this protocol is still the most uncomfortable thing that I've ever done in the gym, but I can't argue with the results I'm experiencing. I have decided that after this week that I am going to take next week and deload a bit by lowering my volume and returning to more traditional rest intervals btwn sets. It seems, for now, that 3 week phases are what I can handle best with this protocol before requiring some rest and recovery of the accumulated fatigue. Cybex Squat press (4x10- 4 wheels and a Qtr on each side) a nice improvement Machine Ab crunches (4x10- 175lbs) improvement Smith BB squats (4x10- 185lbs) Hack Squats (4x10- 195lbs) improvement DB SLDL (4x10- 75s) Seated calves (4x10- 115lbs) Once again, taking only 30 second rest intervals is very mentally challenging. I have to press through every time my mind is telling me to quit. __________________ 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

05-05-2006, 11:39 AM	#72
powerman2000 The Old Moderator Join Date: Apr 2005 Location: Colorado Posts: 4,136 Recipes: 0 Rep Power: 200	Thursday 5/4/06 BB Incline (4x10- 165lbs) BB Decline (4x10- 145lbs) DB Flat bench (3x10- 55s, 1x10- 50s) Wide Grip cable row (4x10- 160lbs) nice pump Wide grip pulldowns (4x10- 140lbs) HammerStrength shldr press (4x10- 165lbs) improvement Seated DB military press (4x10- 40s) DB rear delt laterals (4x10- 20s) Plate loaded machine bicep curl (4x10- 25lbs) Tricep cable pushdowns (4x10- 80lbs) Rope cable curls (4x10- 100lbs) Rope cable pushdowns (4x10- 70lbs) 48 working sets. I also upped the intensity some on this workout by shortening the time btwn exercises. So, not only did I take my customary 30 second rest intervals btwn sets, but I also sped up the time btwn exercises and that was another challenge. It caused me to dip a bit on a few exercises, but I received some excellent pumps. __________________ 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

05-06-2006, 04:59 PM	#74
A_N_91 Pro Stature Join Date: Jan 2006 Location: New Jersey Posts: 849 Recipes: 0 Rep Power: 11	Nice work man :nosthumbs sick weight