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Philippine Bodybuilding and Fitness Board -> Personal Journals and Logs -> TheVeed's Training Log - Nov 29 onwards
Post Info TOPIC: TheVeed's Training Log - Nov 29 onwards
theveed


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RE: TheVeed's Training Log - Nov 29 onwards
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Took 5 days off... Went back today, tried to do a full body compound workout...

CRAP! hehe

Hirap magconcentrate if you're just doing one exercise per body part... :P



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billyboy


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Mukhang ok ka na.Wala na yung pain.Did your 5 day rest took care of it?

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theveed


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Pain is gone parang overnight nawala na...

Did the ff this am:

3 Sets of Squats (past parallel) 8 x 160lbs
3 Sets of Decline DB Press 8 x 70lbs
3 Supersets of Cable Curls SS Cable Pushdowns 8 x 35kg
3 Sets of Hanging Leg Raises x 15 reps
3 Sets of Deadlifts 8 x 150lbs
3 Sets of Hammer Machine Pulldowns x 50kg

Don't like the workout hehe, but ok naman ang response ng body, pero nagmamadali ako sobra with it...

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theveed


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2/3/05
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Tricep Blast

French Press
10 reps x 45lbs
8 reps x 45lbs
6 reps x 45lbs

EZ Bar Skull Crushers (Slow negative) Superset with CG Press
8 reps x 25kg / 15 reps x 25kg
6 reps x 25kg / 12 reps x 25kg
6 reps x 25kg / 10 reps x 25kg
Failure x 15kg / Failure x 15kg

Reverse pushdowns (Rope)
20 reps x 15kg
F reps x 15kg
F reps x 10kg

Seated Machine Arm Extention

Failure x 55kg
Failure x 45kg

Standing Overhead Cable Extensions

20 reps x 15kg
12 reps x 15kg
10 reps x 10kg




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theveed


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2/5/05
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Back/Bicep

Wide Grip Pulldowns
3 Sets Failure 45kg
3 Sets Negative Failure

Close Grip Pulldowns
3 Sets Failure 45kg
3 Sets Negative Failure

Seated Wide Rows (Machine)
10 - 45kg
8 - 45kg
6 - 45kg
10 - 35kg
8 - 35kg
6 - 35kg

One Arm DB Rows

10 x 45lbs
10 x 40lbs
10 x 35lbs

DB Pullovers

2 sets of 35lbs (Failure)
2 sets of 30lbs (Failure)

Biceps:

Incline DB Curls
12 x 25lbs
10 x 25lbs
8 x 25lbs
10 x 15lbs
8 x 15lbs

Concencention Curls (Max contraction)

15 - 15lbs
10 - 15lbs
12 - 12.5lbs

Standing EZ Bar Curls
20kg x F
20kg x F
10kg x F
10kg x F

Cable 21's w/ hold

2 Sets 15kg.

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theveed


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RE: TheVeed's Training Log - Nov 29 onwards
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Just went to FF Emerald (I think they just opened yesterday)

745PM:

One word: CROWDED!

They shouldn't have opened it yet since only 1/4 of the lockers have keys or have locks. THE CONTRUCTION WORKERS ARE STILL ASSEMBLING THE LOCKERS FOR CRYING OUT LOUD!

As in sikip nya.

The layout is 2 floors, but di open ang space, tipong each floor has 5-6 30sqmtr sections for equipment, sikip talaga. Imagine nyo nalang na isang mall stall tapos mga 5-6 equipment nakasiksik dun or 5-8 benchs nakalagay.

Kulang din freeweights...

But daming chikababes hehe...

Hope the place is better in the morning (although I workout in Metro East in the morning, so malamang pang cardio nalang to)

The trainer (at least the one that I encountered) is better than the ones in Metro East and Libis since matulungin, and at least he's muscular. You don't need to ask for spot or help, he'll offer.

Basta the workout wasn't that good....

On the plus side, most members there right now are for "fitness" purposes, so wala kang kaagaw sa 40-80lb dumbbells hehe.

Did the ff just 30 mins ago:

Chest:

Decline DB Press

6 x 70lbs
8 x 55lbs
8 x 45lbs
Rest pause failure 45lbs
Rest Pause failure 35lbs

12 reps db flys - 30lbs

Incline DB Press

6 x 40lbs
8 x 35lbs
8 x 30lbs
RP 30lbs failure
RP 30lbs failure

12 reps (F) incline flys - 20lbs Max stretch and squeeze.

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theveed


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021005
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BIKED GOING TO AND FROM GYM :D Approx 3km only

Shoulder:

DB Press (NO REST BETWEEN SETS)

8 reps x 10lbs
8 reps x 15lbs
8 reps x 25lbs
8 reps x 35lbs
8 reps x 40lbs
F x 35lbs
F x 25lbs
F x 15lbs
F x 10lbs
F x 8lbs

Standing Side Laterals
8 reps x 25lbs
10 reps x 15lbs
12 reps x 10lbs

Bent-over Rear Laterals
8 reps x 20lbs
10 reps x 15lbs
F x 10lbs
F x 8lbs

Tricep (L1)
Overhear rope push. NO REST IN BETWEEN SETS

20kg x 10
15kg x F
12.5kg x F
10kg x F

Static hold tricep pushdown (+ negatives)
30kg x 30 sec x 5sets

-- Edited by theveed at 13:03, 2005-02-11

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theveed


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02-11-05
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Back/Bi/Arm

Hammer Machine Pulldowns

12 reps x 40kg
10 reps x 40kg
8 reps x 40kg
12 reps x 30kg
10 reps x 30kg
8 reps x 30kg
F x 20kg
F x 20kg +/-

Deadlifts (Full) - Light

10 reps x 90kg
10 reps x 90kg
8 reps x 90kg
6 reps x 90kg

NO REST SS

Wide Grip BB Rows (Slow)
10 reps x 40kg
8 reps x 40kg
10 reps x 30kg
8 reps x 30kg
F x 25kg

Seated Machine Wide Rows (Squeeze at top)

10 reps x 45kg
8 reps x 45kg
10 reps x 35kg
10 reps x 25kg

Dumbbell Pullovers DROP SETS, NO REST

F (10) x 45lbs
F x 35lbs
F x 30lbs
F x 25lbs
F x 20lbs

Biceps:

Standing straight bar curls (Slow negatives, 1 cheat rep upon failure)
10 reps x 20kg
8 reps x 20kg
F x 10kg

Preacher DB Curls (Twist out) Hold peak full stretch. DROP SETS NO REST
F (10) x 20lbs
F (10) x 15lbs
F +/- + Cheat 20lbs
F +/- + Cheat 15lbs

Reverse EZ Bar Wrist Curl on Preacher Bench supersetted with Reverse arm curl on Preacher

F (10) x 2.5kg
F x 2.5kg
F x 2.5kg

Hammer Curls
F (10) x 25lbs
F (10) x 15lbs

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theveed


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2/14/05 - Valentine Shoulder Blast
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Chest

Incline BB Press (1st time using BB since 1996!) - No spot, warm up ballistic sets
10 reps x 128lbs
8 reps x 128lbs
6 reps x 128lbs

Machine Chest Press (double negatives)
10 x 45kg
8 x 45kg
6 x 45kg

Dips - 3 sets failure, max stretch

Cable Incline Fly with peak hold
15 reps x 6kg
12 reps x 5kg
10 reps x 5kg
8 reps x 5kg
20 reps x 2.5kg
Static 10 sec peak hold x 10kg

Decline DB Fly
30 reps x 15lbs
30 reps x 15lbs

Shoulders

GIANT SET 1
Standing Smith Machine Military Press (Slow Neg) SS with Standing Side Laterals SS Standing I-Laterals

(MIL PRESS) - (SIDE LATERAL) - (I-LATERAL)
10 reps x 66lbs - 15 reps x 15lbs - 15 reps x 10lbs
8 reps x 66lbs - 12 reps x 15lbs - 12 reps x 10lbs
6 reps x 66lbs - 10 reps x 15lbs - 10 reps x 10lbs

Rest

10 reps x 22lbs - 15 reps x 10lbs - 15 reps x 8lbs
8 reps x 22lbs - 12 reps x 10lbs - 12 reps x 8lbs
6 reps x 22lbs - 10 reps x 10lbs - 10 reps x 8lbs

BB Shrugs

12 reps x 200lbs
10 reps x 200lbs
8 reps x 200lbs
20 reps x 100lbs

Alternating DB Shrugs
70lbs x 30 (15 each side)
50lbs x 30 (15 each side)

Cable shrug (static hold)
40kg x 30 secs

Expecting Shoulder DOMS :D

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theveed


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2/15/05
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Ahh, leg day :D

Worked out at around 4pm, ok, walang gumagamit sa freeweights section. Parang akin yung buong floor hehehe.

Squats (past parallel)
10 reps x 220lbs
8 reps x 220lbs
6 reps x 220lbs
4 reps x 220lbs

Sissy Squats Slow - 1-1/2 rep method
12 reps x 10kg
10 reps x 10kg
8 reps x 10kg
6 reps x 10kg

Leg Press (Machine)
12 reps x 330lbs
10 reps x 330lbs
8 reps x 330lbs
6 reps x 330lbs

Leg Curls
12 reps x 40kg
10 reps x 40kg
8 reps x 40kg
12 reps x 20kg

Machine Calf Raises Drop sets, no rest
35 reps x 166lbs
35 reps x 144lbs
F reps x 144lbs
F reps x 122lbs

Seated Calf Raise (1 leg at a time)
F x 55lbs x 3 sets.




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theveed


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12/16/05
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Chest/Tri

Decline Smith Bench Press (Non-Failure)
10 x 110lbs
8 x 110lbs
6 x 110lbs
10 x 100lbs
8 x 100lbs
6 x 100lbs Failure

Incline Smith Bench Press (Non-Failure)
10 x 100lbs
8 x 100lbs
6 x 100lbs
10 x 90lbs
8 x 90lbs
6 x 90lbs Failure

Standing Pec Cable Flys (Max stretch, slow neg)
12 x 50lbs
10 x 50lbs
8 x 50lbs
12 x 40lbs
10 x 40lbs
8 x 40lbs
25 x 25lbs

Triceps

Skull Crushers Superset with CG Press with EZ Bar
15kg x 15
15kg x 12
15kg x 10
15kg x 8
15kg x 6
10kg x F

Rope Pushdowns Superset with French Press (25lb FP)
15kg x 15
15kg x 12
15kg x 10

Overhead Rope Extensions
12.5kg x 20
12.5kg x F
7.5kg x F


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billyboy


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RE: 021005
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quote:
Originally posted by: theveed
"BIKED GOING TO AND FROM GYM :D Approx 3km only

Shoulder:

DB Press (NO REST BETWEEN SETS)

8 reps x 10lbs
8 reps x 15lbs
8 reps x 25lbs
8 reps x 35lbs
8 reps x 40lbs
F x 35lbs
F x 25lbs
F x 15lbs
F x 10lbs
F x 8lbs

Standing Side Laterals
8 reps x 25lbs
10 reps x 15lbs
12 reps x 10lbs

Bent-over Rear Laterals
8 reps x 20lbs
10 reps x 15lbs
F x 10lbs
F x 8lbs

Tricep (L1)
Overhear rope push. NO REST IN BETWEEN SETS

20kg x 10
15kg x F
12.5kg x F
10kg x F

Static hold tricep pushdown (+ negatives)
30kg x 30 sec x 5sets-- Edited by theveed at 13:03, 2005-02-11"

Theveed,will try to do it,but can't lift the same weight as you do.Do you follow a certain program for your workout?It seems that you alter your workout pattern from time to time.What is the cycle of your program?

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theveed


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RE: TheVeed's Training Log - Nov 29 onwards
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Honestly, I don't bro...

I follow a protocol though... I follow 4 phases usually on a workout, as taught in the CliffHanger program. That'll be starting with a ballistic phase, then eccentric phase, burnout phase and fascia phase... So it'll be low rep - power movements > mid rep - long negatives > mid-high rep - pump and negatives > high reps - pump/mitochondrial stretch phase.

I change my program (exercises performed) depending on how I felt on my last workout. I combine exercises that seemingly hits my muscle better... It also depends on how I feel that day. Meaning, if I went real heavy the day before, I probably won't have that much strength today, so I'll work more on ROM than weight.

So far so good, the mind-muscle connection of the exercises I choose or experiment is giving me good feedback.

I haven't gone heavy for a month already if you check the logs in December or so... Sticking to ROM movements right now.

Like with DLs, I only go up to 100kg or less now, but movements are really slow and deliberate as opposed to a few months ago when I was doing more power movements which can go up to 150kg. Ditto with squats.

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billyboy


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May I ask how much time(on the average)you spend on your workouts.How about cardio?

-- Edited by billyboy at 19:24, 2005-02-18

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theveed


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I dont do cardio at all... I'll wait till my cut I hate cardio :P


Pero pag workout na weights, 50-90 min max not including cooldown/warmup



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