Vario's training log - Page 4

Vario · 07-18-2007, 10:02 PM

Wednesday: Back
Pullups BWx8 BWx8 BWx8
Dumbbell Row 110x10 110x10 110x10
Isolateral Back Row 90x6 80x12 80x12 80x12
Horizontal HammerStrength Row 90x12 90x12 90x12
Behind neck pulldown 190x15 170x15
Leg Extension Lightx20 mediumx12 a few single leg alternating 12 reps
Leg Curl Lightx12 alternating a few

leg strength is still pretty good, just gonna do a few maintenance leg extensions and curls after every workout.

Vario · 07-20-2007, 10:16 PM

Friday: Arms
Close Grip Bench 135x5 155x3 180x5 190x3 135x8 pr
Bradford Press 95x8 95x8 95x8
Side Laterals 25x10 25x8 25x8
Rear Laterals 20x8 20x8 20x8
Tricep Pushdown 150x10 150x10 150x10
Reverse Tricep Pushdown 100x10 100x10 100x10
Barbell Curl 85x10 85x10 85x6
Preacher Dumbbell Curl 45x6 45x6 45x6
Cable Curl 100x15 100x10

got a nice pr on the close grip bench, pretty happy with it. I think Im below 180 now. Did some cardio yesterday, 30 mins at 150 hbpm on a recumbent bike ergo.

also got my blood pressure checked, 120/80.

Vario · 07-22-2007, 08:45 PM

started a EC stack, 200 mgs caffiene, 25 mg ephedrine at breakfast and at lunch. Will probably only do this on workout days.

Sunday:
30 mins cardio on a recumbent exercise bike, around 150 bpm, about 90-120 rpm, Hill climb intervals.

30 decline crunches, 30 barbell good mornings (45 lbs), a few medicine ball throws.

**powerman2000** · 07-22-2007, 08:55 PM

Workouts are looking very solid.

Vario · 07-23-2007, 09:30 PM

25 mgs of ephedrine today with a few cups of coffee, gonna do 25 on lifting days, 50 on cardio days (once, twice a week), and 0 on off days.

The water weight and some fat really stripped off me this weekend. I was about 183 on wednesday and really soft looking, now Im about 175-178ish and almost to a 6 pack (visible when flexed). Strength is still the same.

Monday: Chest
Dumbbell Bench 85x10 85x10 85x10 fairly easy, nice, this was the goal.
One Arm DB Press 65x8 each side , this helped exhaust fibers and so on.
Incline DB 65x5 55x10 55x10
Dumbbell Fly 40x12 40x12 40x12
Dips BWx12 BWx8

**haiz69** · 07-23-2007, 09:44 PM

Nice pressing! Very strong.

Vario · 07-23-2007, 10:09 PM

thanks for the encouragement, haiz and powerman.

can't wait till I can squat again. In the mean time my leg workout is leg curls and leg extensions lol

Vario · 07-25-2007, 09:14 PM

Wednesday: Back
Pullups - Hammer Chins - Curl Chins BWx8 BWx8 BWx8
Dumbbell Row 110x10 110x10 110x10
Lat Pulldown 200x15 200x15 200x15
Horizontal HammerStrength Row 90x12 90x12 90x12
Seated Good Morning 135x15 185x12 185x10
Behind neck pulldown 190x15 170x15
Decline Situps 45x20 BWx20 45x15

long workout, about an hour or so, but really good. Im about 175 now, so Ive lost about 8 lbs in the past week and my strength is still going up. Small amounts of ephedrine and two cardio days a week must be doing it. Im still as large as I was at 185 but weigh less on the scale and no gut

.

Vario · 07-29-2007, 01:28 AM

Friday: Arms
Close Grip Bench 135x5 155x3 185x4+1 175x5 135x8
Bradford Press 95x8 95x8 135x5
Side Laterals 25x10 25x10 25x10
Rear Laterals 15x12 15x12 15x12
Tricep Pushdown 155x10 155x10 155x10
Reverse Tricep Pushdown 110x12 110x12 110x12
Barbell Curl 75x12 80x10 80x8
Barbell Zercher Squat 135x12 135x8
Preacher Dumbbell Curl 40x10 40x10 40x10 non stop alternating

**haiz69** · 07-29-2007, 02:43 AM

Pretty High Volume stuff huh?

Vario · 07-29-2007, 09:22 PM

Quote:

Originally Posted by haiz69

Pretty High Volume stuff huh?

yeah I seem to respond better.

Vario · 07-30-2007, 08:56 PM

Monday: Chest
Dumbbell Bench 90x6 90x7 90x7 solid
Incline DB 65x10 65x8 65x8
Flat DB Fly 40x15 40x15
One Arm DB Press 80x3 shit this is hard.
DB Elbows Out Tricep (Tate) 30x20 30x15
Dips BWx12 BWx12
Hang Clean 135x5 foot is feeling fairly solid but this was still a dumb idea.

notes: gonna alternate between 85's and 90's on the db presses each week until im solidly doing 90x10 for 3 sets. Insane pump. Im very happy with where im going on chest day. I can't wait till im pressing the 100's (hopefully by october).

**DJSTARER** · 07-31-2007, 01:17 AM

Quote:

Originally Posted by Vario

Monday: Chest
Dumbbell Bench 90x6 90x7 90x7 solid
Incline DB 65x10 65x8 65x8
Flat DB Fly 40x15 40x15
One Arm DB Press 80x3 shit this is hard.
DB Elbows Out Tricep (Tate) 30x20 30x15
Dips BWx12 BWx12
Hang Clean 135x5 foot is feeling fairly solid but this was still a dumb idea.

notes: gonna alternate between 85's and 90's on the db presses each week until im solidly doing 90x10 for 3 sets. Insane pump. Im very happy with where im going on chest day. I can't wait till im pressing the 100's (hopefully by october).

sooner than that. If u threw in some heavy lockout work, i swear they won't be nothing but a peanut.

Vario · 08-01-2007, 02:09 AM

Tuesday: Bench practice, Legs, Cardio
20 Minute 145-160bpm on Recumbent Cycle Ergometer
Arched Pause Barbell Bench Press 135x8
Raw Squats 135x10 225x10 pretty easy, testing my foot out.

Planned to do 30 mins cardio but it was late at night so I did 20 mins and then decided to work out some form issues with the help of the elitefts bench dvd.
They recommend:
1. Put head past the end of the bench.
2. Plant feet firmly
3. Reach up for bar with underhand grip, and do almost a pullup to the bar, and then bring head and neck back to pad.
4. Unrack weight and allow it to settle in your arms.

So I did that, didnt seem to hard. Since I benched the day before, I didnt really go heavy, just did a few reps with 135 nice and easy. Seems like I get more leg power but it doesnt seem as good for more reps.

Then did the squats to try and test my foot out. Felt like I could have easily done 225x20

Vario · 08-01-2007, 10:47 PM

Wednesday: Back
Pullups - Hammer Chins - Curl Chins BWx8 BWx8 BWx8
Dumbbell Row 110x10 110x10 110x10
Wide Lat Pulldown 200x20 200x20 200x15 rep pr.
Horizontal HammerStrength Row 90x12 90x12 90x12
Behind neck pulldown 170x15 170x12
Low Rackpull 135x3 225x3 315x3 405x0 went down a lot.

decided to throw some rack pulls in at the end, and I was really weak on these. I havent done much pulling and with my foot broken Ive avoided that kind of shit. Went from 15 reps to 20 reps on the wide pulldowns because the machine is maxed (really wimpy cable stack thing).

Foot feels 100% though, just a tiny ache in it when I'm walking.

Vario · 08-04-2007, 01:12 AM

Friday: Arms
Close Grip Bench 135x5 175x5 175x5 175x5 175x5
Bradford Press 95x8 95x8 95x8
Side Laterals 25x10 25x10 25x10
Rear Laterals 15x12 15x12 15x12
Tricep Pushdown 160x8 160x8 160x8
Reverse Tricep Pushdown 100x15 100x15 100x15
Barbell Curl 75x10 75x10 75x10
Preacher Dumbbell Curl 40x10 40x10 40x10 40x6 non stop alternating

Vario · 08-06-2007, 10:13 PM

Monday: Chest
Dumbbell Bench 85x12 85x10 85x10
Incline DB 60x10 60x10 60x10
Elbows Out Tate Press 30x10 40x10 40x10 40x8
Flat DB Fly 40x12 40x12 40x12
Dips BWx13 BWx12
DB Floor Press 60x8 hard after everything else
DB Snatch 60x5 just getting abs done, solid, explosive vertical extension
Barbell Shrugs 205x8 205x8

Decent workout. Slacking on the diet a little and my weight is actually going up again to low 180's. Whatever, that just makes it easier b/c I can eat less and not lose gains like I used to. Next week Im gonna try for 90's for 3 sets of 8.

**DJSTARER** · 08-07-2007, 05:18 PM

Quote:

Originally Posted by Vario

DB Floor Press 60x8 hard after everything else

no shit LOL

where are you failing in ur flat presses?

07-18-2007, 10:02 PM	#91
Vario Pro Stature Join Date: Mar 2006 Posts: 289 Recipes: 1 Rep Power: 12	Re: Vario's training log Wednesday: Back Pullups BWx8 BWx8 BWx8 Dumbbell Row 110x10 110x10 110x10 Isolateral Back Row 90x6 80x12 80x12 80x12 Horizontal HammerStrength Row 90x12 90x12 90x12 Behind neck pulldown 190x15 170x15 Leg Extension Lightx20 mediumx12 a few single leg alternating 12 reps Leg Curl Lightx12 alternating a few leg strength is still pretty good, just gonna do a few maintenance leg extensions and curls after every workout. __________________ 165-181 Class Current - (Season Goal) Bench: 235(275), Squat: 385+(405), Deadlift: 420(500), Standing Press: 165 (185)

07-20-2007, 10:16 PM	#92
Vario Pro Stature Join Date: Mar 2006 Posts: 289 Recipes: 1 Rep Power: 12	Re: Vario's training log Friday: Arms Close Grip Bench 135x5 155x3 180x5 190x3 135x8 pr Bradford Press 95x8 95x8 95x8 Side Laterals 25x10 25x8 25x8 Rear Laterals 20x8 20x8 20x8 Tricep Pushdown 150x10 150x10 150x10 Reverse Tricep Pushdown 100x10 100x10 100x10 Barbell Curl 85x10 85x10 85x6 Preacher Dumbbell Curl 45x6 45x6 45x6 Cable Curl 100x15 100x10 got a nice pr on the close grip bench, pretty happy with it. I think Im below 180 now. Did some cardio yesterday, 30 mins at 150 hbpm on a recumbent bike ergo. also got my blood pressure checked, 120/80. __________________ 165-181 Class Current - (Season Goal) Bench: 235(275), Squat: 385+(405), Deadlift: 420(500), Standing Press: 165 (185)

07-22-2007, 08:45 PM	#93
Vario Pro Stature Join Date: Mar 2006 Posts: 289 Recipes: 1 Rep Power: 12	Re: Vario's training log started a EC stack, 200 mgs caffiene, 25 mg ephedrine at breakfast and at lunch. Will probably only do this on workout days. Sunday: 30 mins cardio on a recumbent exercise bike, around 150 bpm, about 90-120 rpm, Hill climb intervals. 30 decline crunches, 30 barbell good mornings (45 lbs), a few medicine ball throws. __________________ 165-181 Class Current - (Season Goal) Bench: 235(275), Squat: 385+(405), Deadlift: 420(500), Standing Press: 165 (185)

07-22-2007, 08:55 PM	#94
powerman2000 The Old Moderator Join Date: Apr 2005 Location: Colorado Posts: 4,188 Recipes: 0 Rep Power: 202	Re: Vario's training log Workouts are looking very solid. __________________ 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

07-23-2007, 09:30 PM	#95
Vario Pro Stature Join Date: Mar 2006 Posts: 289 Recipes: 1 Rep Power: 12	Re: Vario's training log 25 mgs of ephedrine today with a few cups of coffee, gonna do 25 on lifting days, 50 on cardio days (once, twice a week), and 0 on off days. The water weight and some fat really stripped off me this weekend. I was about 183 on wednesday and really soft looking, now Im about 175-178ish and almost to a 6 pack (visible when flexed). Strength is still the same. Monday: Chest Dumbbell Bench 85x10 85x10 85x10 fairly easy, nice, this was the goal. One Arm DB Press 65x8 each side , this helped exhaust fibers and so on. Incline DB 65x5 55x10 55x10 Dumbbell Fly 40x12 40x12 40x12 Dips BWx12 BWx8 __________________ 165-181 Class Current - (Season Goal) Bench: 235(275), Squat: 385+(405), Deadlift: 420(500), Standing Press: 165 (185) Last edited by Vario : 07-23-2007 at 10:08 PM.

07-23-2007, 09:44 PM	#96
haiz69 Iron Mass Sponsor Join Date: Nov 2006 Posts: 388 Recipes: 0 Rep Power: 25	Re: Vario's training log Nice pressing! Very strong. __________________ Supplements.net - Quality Supplements, Great Prices, Awesome Service

07-23-2007, 10:09 PM	#97
Vario Pro Stature Join Date: Mar 2006 Posts: 289 Recipes: 1 Rep Power: 12	Re: Vario's training log thanks for the encouragement, haiz and powerman. can't wait till I can squat again. In the mean time my leg workout is leg curls and leg extensions lol __________________ 165-181 Class Current - (Season Goal) Bench: 235(275), Squat: 385+(405), Deadlift: 420(500), Standing Press: 165 (185)

07-25-2007, 09:14 PM	#98
Vario Pro Stature Join Date: Mar 2006 Posts: 289 Recipes: 1 Rep Power: 12	Re: Vario's training log Wednesday: Back Pullups - Hammer Chins - Curl Chins BWx8 BWx8 BWx8 Dumbbell Row 110x10 110x10 110x10 Lat Pulldown 200x15 200x15 200x15 Horizontal HammerStrength Row 90x12 90x12 90x12 Seated Good Morning 135x15 185x12 185x10 Behind neck pulldown 190x15 170x15 Decline Situps 45x20 BWx20 45x15 long workout, about an hour or so, but really good. Im about 175 now, so Ive lost about 8 lbs in the past week and my strength is still going up. Small amounts of ephedrine and two cardio days a week must be doing it. Im still as large as I was at 185 but weigh less on the scale and no gut . __________________ 165-181 Class Current - (Season Goal) Bench: 235(275), Squat: 385+(405), Deadlift: 420(500), Standing Press: 165 (185)

07-29-2007, 01:28 AM	#99
Vario Pro Stature Join Date: Mar 2006 Posts: 289 Recipes: 1 Rep Power: 12	Re: Vario's training log Friday: Arms Close Grip Bench 135x5 155x3 185x4+1 175x5 135x8 Bradford Press 95x8 95x8 135x5 Side Laterals 25x10 25x10 25x10 Rear Laterals 15x12 15x12 15x12 Tricep Pushdown 155x10 155x10 155x10 Reverse Tricep Pushdown 110x12 110x12 110x12 Barbell Curl 75x12 80x10 80x8 Barbell Zercher Squat 135x12 135x8 Preacher Dumbbell Curl 40x10 40x10 40x10 non stop alternating __________________ 165-181 Class Current - (Season Goal) Bench: 235(275), Squat: 385+(405), Deadlift: 420(500), Standing Press: 165 (185)

07-29-2007, 02:43 AM	#100
haiz69 Iron Mass Sponsor Join Date: Nov 2006 Posts: 388 Recipes: 0 Rep Power: 25	Re: Vario's training log Pretty High Volume stuff huh? __________________ Supplements.net - Quality Supplements, Great Prices, Awesome Service

07-30-2007, 08:56 PM	#102
Vario Pro Stature Join Date: Mar 2006 Posts: 289 Recipes: 1 Rep Power: 12	Re: Vario's training log Monday: Chest Dumbbell Bench 90x6 90x7 90x7 solid Incline DB 65x10 65x8 65x8 Flat DB Fly 40x15 40x15 One Arm DB Press 80x3 shit this is hard. DB Elbows Out Tricep (Tate) 30x20 30x15 Dips BWx12 BWx12 Hang Clean 135x5 foot is feeling fairly solid but this was still a dumb idea. notes: gonna alternate between 85's and 90's on the db presses each week until im solidly doing 90x10 for 3 sets. Insane pump. Im very happy with where im going on chest day. I can't wait till im pressing the 100's (hopefully by october). __________________ 165-181 Class Current - (Season Goal) Bench: 235(275), Squat: 385+(405), Deadlift: 420(500), Standing Press: 165 (185)

08-01-2007, 02:09 AM	#104
Vario Pro Stature Join Date: Mar 2006 Posts: 289 Recipes: 1 Rep Power: 12	Re: Vario's training log Tuesday: Bench practice, Legs, Cardio 20 Minute 145-160bpm on Recumbent Cycle Ergometer Arched Pause Barbell Bench Press 135x8 Raw Squats 135x10 225x10 pretty easy, testing my foot out. Planned to do 30 mins cardio but it was late at night so I did 20 mins and then decided to work out some form issues with the help of the elitefts bench dvd. They recommend: 1. Put head past the end of the bench. 2. Plant feet firmly 3. Reach up for bar with underhand grip, and do almost a pullup to the bar, and then bring head and neck back to pad. 4. Unrack weight and allow it to settle in your arms. So I did that, didnt seem to hard. Since I benched the day before, I didnt really go heavy, just did a few reps with 135 nice and easy. Seems like I get more leg power but it doesnt seem as good for more reps. Then did the squats to try and test my foot out. Felt like I could have easily done 225x20 __________________ 165-181 Class Current - (Season Goal) Bench: 235(275), Squat: 385+(405), Deadlift: 420(500), Standing Press: 165 (185)

08-01-2007, 10:47 PM	#105
Vario Pro Stature Join Date: Mar 2006 Posts: 289 Recipes: 1 Rep Power: 12	Re: Vario's training log Wednesday: Back Pullups - Hammer Chins - Curl Chins BWx8 BWx8 BWx8 Dumbbell Row 110x10 110x10 110x10 Wide Lat Pulldown 200x20 200x20 200x15 rep pr. Horizontal HammerStrength Row 90x12 90x12 90x12 Behind neck pulldown 170x15 170x12 Low Rackpull 135x3 225x3 315x3 405x0 went down a lot. decided to throw some rack pulls in at the end, and I was really weak on these. I havent done much pulling and with my foot broken Ive avoided that kind of shit. Went from 15 reps to 20 reps on the wide pulldowns because the machine is maxed (really wimpy cable stack thing). Foot feels 100% though, just a tiny ache in it when I'm walking. __________________ 165-181 Class Current - (Season Goal) Bench: 235(275), Squat: 385+(405), Deadlift: 420(500), Standing Press: 165 (185)

08-04-2007, 01:12 AM	#106
Vario Pro Stature Join Date: Mar 2006 Posts: 289 Recipes: 1 Rep Power: 12	Re: Vario's training log Friday: Arms Close Grip Bench 135x5 175x5 175x5 175x5 175x5 Bradford Press 95x8 95x8 95x8 Side Laterals 25x10 25x10 25x10 Rear Laterals 15x12 15x12 15x12 Tricep Pushdown 160x8 160x8 160x8 Reverse Tricep Pushdown 100x15 100x15 100x15 Barbell Curl 75x10 75x10 75x10 Preacher Dumbbell Curl 40x10 40x10 40x10 40x6 non stop alternating __________________ 165-181 Class Current - (Season Goal) Bench: 235(275), Squat: 385+(405), Deadlift: 420(500), Standing Press: 165 (185)

08-06-2007, 10:13 PM	#107
Vario Pro Stature Join Date: Mar 2006 Posts: 289 Recipes: 1 Rep Power: 12	Re: Vario's training log Monday: Chest Dumbbell Bench 85x12 85x10 85x10 Incline DB 60x10 60x10 60x10 Elbows Out Tate Press 30x10 40x10 40x10 40x8 Flat DB Fly 40x12 40x12 40x12 Dips BWx13 BWx12 DB Floor Press 60x8 hard after everything else DB Snatch 60x5 just getting abs done, solid, explosive vertical extension Barbell Shrugs 205x8 205x8 Decent workout. Slacking on the diet a little and my weight is actually going up again to low 180's. Whatever, that just makes it easier b/c I can eat less and not lose gains like I used to. Next week Im gonna try for 90's for 3 sets of 8. __________________ 165-181 Class Current - (Season Goal) Bench: 235(275), Squat: 385+(405), Deadlift: 420(500), Standing Press: 165 (185)