Feb 24, 2006
Last night was back and biceps, I didn't get as much weight up as I normally do and I am not exactly sure why, I just wasn't feeling as strong. But none-the-less it was a good workout, my arms were pumped my back was pumped and the veins were sticking out everywhere. Last night was the first time I could definitely say I was the biggest guy in the gym (of course it helped that most of the regulars had already left) But anyway here was the routine.
Pullups
3 sets each set to failure
Seated Rows
Set 1 13 plates 8 reps
Set 2 13 plates 8 reps
T-Bar Rows Set 1 170lbs 8 reps
Set 2 190lbs 8 reps
Dumbbell Curls
Set 1 40lbs 8 reps
Set 2 40lbs 8 reps
Barbell Curls
Set 1 60lbs 8 reps
Set 2 60lbs 7 reps
Seated Calf Raises
Set 1 205lbs 20 reps
Set 2 205lbs 12 reps
There was about 30seconds of rest between these two sets just enough to get the cramps out. I wanted to give this a shot because it was going to put weight on the top half of my knee where the muscle fibers were sitting from the quad injury. I wanted to see how well my body would take the stress and I have to say it did pretty well.
Tonight I will be training legs, not sure what I can do but I am going to start light and go from there. Also, last night I cooked 1.5lbs of ground turkey and 3.5 lbs of ground chuck and pan fried about 8 or 9 burgers each weighing about 150-160grams cooked, this is about 36grams of protein and about 400 calories per burger. Great source of protein and excellent tasting. Lunch and dinner for the next couple of days.
posted by Wes @ 7:15 AM
4 Comments:
Solid workouts. It seems like after a nod from the Times of all places you'd be getting more comments on here. Do you plan your workouts in advance and stick to them for 4-12 week cycles, work with periodization, etc. or do you kind of decide what to do when you get there? How much of your daily life does bodybuilding consume? Just curious because you seem to have a real balance of putting most of your attention into the rest of your life, but it looks like you're still gaining or maintaining nevertheless.
Thanks,
As far as how I train, I stick to some pretty basic movements and every few weeks or so I will change things up a bit.
I am always thinking about lufts I want to do, body parts I want to develope, etc. But I also know that my job, family, etc. comes first. I love bodybuilding but I know there is only so far I am going to be able take it, but I figure as long as I am gaining and I am happy then what does it matter.
I hope this helps and thanks for stopping by.
Do you see gains with 4-5 sets per group?
I'm not sure what you mean by 4-5 sets per group. If you mean 4-5 sets per muscle group then yes, I see gains from low volume training. If you mean 4-5 sets per exercise then no I do not see gains doing higher volumes.
Now this does not mean you will not see gains from a higher volume training regiment, it just doesn't work well for me. I am a true hard gainer which mean I recover at a slower pace and overtraining is a constant worry.
The best way to tell how well you will respond to weight training and the different volumes of training is to start out with low volume and if you are seeing little to moderate gains then up the volume for 4-6 weeks and pay attention to your progress. If you see a dramatic improvement then stick with higher volume, if your gains slow down and you see signs of overtraining then you know to lower the volume.
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