Current Stats

Total weight lifted 2015: 3.6 M lbs
('14-6.5M, '13-6.6M, '12-8M, '11-5.2M)
Total cardio logged 2015: 22.0 hours
Current body weight 301 lbs, Height 6'8

Here's my lifting progress!






Progress!

Progress!

Thursday, August 7, 2014

Gym day - volume and isolation

About once a month, I get the itch to go to the gym and train like a normal person.  Yesterday, the goal was to hit auxiliary stuff that is harder to do at home as I don't have the machines.

I did seated rows, which I really like for their focus on my central back, which is weaker than both my upper and lower back regions.  Sometimes you have to isolate so that the bigger muscles don't take over.

I worked triceps on the cable machine with the rope extension.  I find this helps me hit the whole triceps muscle between the push-down motion, and the push-out at the bottom, that the rope allows you to get.  The key here is to let your arms do the work, and not your chest.

Finally, I did a ton of hamstring curls.  My hamstrings are strong, but weak relative to my lower back, and are one of my major roadblocks on deadlift.  I really need to be working more on my hamstrings each week to close that gap.

I took some MusclePharm Assault and Creatine prior to the workout.  I had some Amino1 and Glutamine earlier in the day.  And I took two Combat shakes - 1 in the early afternoon, and another in the late afternoon, about an hour before my workout.  For my multi, yesterday, I decided on Vitakic from Muscle Tech. 

No video as I don't want to be "that guy" at the gym.  Here is the workout:

Weight Reps
Warm-up and stretch
Rotating between below 3 lifts, circuit style
Hamstring curls 100 15
120 12
140 10
160 6
180 6
200 6
200 6
120 18
100 24
80 30
Triceps extensions (cable with rope attachment) 80 16
100 14
120 12
140 10
160 8
180 8
200 8
200 8
200 12
200 12
Seated rows, mixed with wide grip and hammer 120 25
160 20
200 15
200 15
200 15
200 15
200 15
200 15
140 30
100 50
Cool-down and stretch
5 min cardio

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