Troy Posted January 7, 2008 Author Share Posted January 7, 2008 (edited) Date: 1 2 2008Start Time: 4 30 PMEnd Time: 5 30 PMWednesday - Legs Warmup Bike 10minExercise Reps WeightSeated Leg Press 30 @ 190Seated Leg Press 15 @ 350Seated Leg Press 15 @ 370Seated Leg Press 15 @ 390Seated Leg Press 10 @ 405Seated Leg Press 10 @ 405Seated Leg Press 10 @ 405Seated Leg Press 12 @ 405Lunges 20 @ 20sLunges 20 @ 30sLunges 20 @ 30sLunges 20 @ 30sLeg Curls 15 @ 130Leg Curls 10 @ 150Leg Curls 9 @ 165Leg Curls 7 @ 165Hyperextensions 10 @ -Hyperextensions 10 @ -Hyperextensions 10 @ -Hyperextensions 10 @ - Edited March 1, 2008 by Troy Link to comment Share on other sites More sharing options...
Troy Posted January 7, 2008 Author Share Posted January 7, 2008 (edited) Date: 1 3 2008Start Time: 5 00 PMEnd Time: 6 00 PMThursday - Triceps Warmup 10minExercise Reps WeightDips Elbows Out 25 @ -Dips Elbows Out 15 @ 40Dips Elbows Out 15 @ 40Lying Extensions 25 @ 15Lying Extensions 30 @ 12Lying Extensions 30 @ 8Lying Extensions 30 @ 8Db Ovrhd Extntns 80 @ 15Db Ovrhd Extntns 90 @ 10Db Ovrhd Extntns 100 @ 7Db Ovrhd Extntns 60 @ 13-FORMRope Extensions 20 @ 50Rope Extensions 15 @ 60Rope Extensions 15 @ 70Single Rope Extensions 18/18 @ 20Cybex Tricep Extensions 15 @ 70Cybex Tricep Extensions 10 @ 110 Edited March 1, 2008 by Troy Link to comment Share on other sites More sharing options...
Troy Posted January 7, 2008 Author Share Posted January 7, 2008 (edited) Date: 1 4 2008Start Time: 7 47 PMEnd Time: 8 30 PMFriday - Back/Chest - Transition Day Warmup 10minExercise Reps WeightPullups 30 @ 290Pullups 10 @ -Pullups 8 @ -Pulldowns 12 @ 170Pulldowns 8 @ 190Seated Lo Rows 11 @ 90Seated Lo Rows 12 @ 90Seated Rope Hi-Rows 12 @ 60Seated Rope Hi-Rows 12 @ 60Dumbbell Shrugs 12 @ 100Dumbbell Shrugs 12 @ 100Incl Dbl Flye 10 @ 35Incl Dbl Flye 15 @ 35Incl Dbl Flye 12 @ 45Cybex Flye 12 @ 130Cybex Flye 12 @ 150Cybex Flye 8 @ 170Cable Xover 12 @ 40Cable Xover 8 @ 50 Edited March 1, 2008 by Troy Link to comment Share on other sites More sharing options...
Troy Posted January 7, 2008 Author Share Posted January 7, 2008 (edited) Date: 1 6 2008Start Time: 5 30 PMEnd Time: 6 30 PMSunday - Calves/Core Rib still too sore to perform ab exercise, optimistic for 1 week from todayWarmup 10minExercise Reps WeightSeated Calf Raise 30 @ 25Seated Calf Raise 20 @ 45Seated Calf Raise 15 @ 90Seated Calf Raise 12 @ 115Seated Calf Raise 10 @ 125Seated Calf Raise 9 @ 135Single Seated Calf Raise 10/10 @ 67.5Seated Toe Press (Straight leg) 20 @ 20Seated Toe Press (Straight leg) 20 @ 20Seated Toe Press (Straight leg) 15 @ 270Seated Toe Press (Straight leg) 10 @ 310Seated Toe Press (Straight leg) 10 @ 310Single Seated Toe Press (Straight leg) 10/10 @ 155Leg Lifts 12 @ -Leg Lifts 12 @ -Leg Lifts 12 @ -Leg Lifts 12 @ -Hyperextensions 12 @ -Hyperextensions 10 @ 25Hyperextensions 10 @ 25Hyperextensions 12 @ 25 Edited April 20, 2008 by Troy Link to comment Share on other sites More sharing options...
veggieprincess Posted January 7, 2008 Share Posted January 7, 2008 it really sucks you got injured, but look at you powering through your workouts anyway! Awesome job!!!!!! Link to comment Share on other sites More sharing options...
robert Posted January 15, 2008 Share Posted January 15, 2008 How's Team 200 coming along? I hope all is well! Link to comment Share on other sites More sharing options...
Troy Posted January 22, 2008 Author Share Posted January 22, 2008 (edited) Team 200 has little or no weight gains over the past month and half. Not displeased with my physique at all, its looking better but the scale is not moving on me. I'm finding it very difficult to get that 6th meal down, but I have been better lately. We'll see how she goes... Date: 1 7 2008Start Time: 4 30 PMEnd Time: 5 45 PMMonday - Back/Triceps Warmup Bike 10minExercise Reps WeightAssisted Pullups 30 @ 290+6Pullups 12 @ -Pullups 7 @ -Pullups 5 @ -Assisted Pullups 10 @ 150Assisted Pullups 10 @ 170Assisted Pullups 11 @ 190Seated Lo Rows 12 @ 90Seated Lo Rows 9 @ 100Seated Lo Rows 7 @ 110Seated Lo Rows 6 @ 110Seated Rope Hi-Rows 12 @ 60Seated Rope Hi-Rows 9 @ 70Seated Rope Hi-Rows 6 @ 80Dumbbell Shrugs 15 @ 100Dumbbell Shrugs 15 @ 100Dumbbell Shrugs 15 @ 100Dips Elbows Out 25 @ -Dips Elbows Out 15 @ 50Dips Elbows Out 14 @ 50Lying Extensions 18 @ 20sLying Extensions 10 @ 25sLying Extensions 8 @ 30sDb Ovrhd Extntns 90 @ 12Db Ovrhd Extntns 100 @ 9Db Ovrhd Extntns 100 @ 6Pushdowns 100 @ 15Pushdowns 110 @ 9Pushdowns 100 @ 11 Edited March 1, 2008 by Troy Link to comment Share on other sites More sharing options...
Troy Posted January 22, 2008 Author Share Posted January 22, 2008 (edited) Still not squatting... Reducing volume for future workouts, too exhausting... Date: 1 8 2008Start Time: 6 30 PMEnd Time: 7 25 PMTuesday - Legs Warmup Elliptical 10minExercise Reps WeightSeated Leg Press 25 @ 210Seated Leg Press 12 @ 370Seated Leg Press 12 @ 390Seated Leg Press 10 @ 405Seated Leg Press 10 @ 405Seated Leg Press 10 @ 405Seated Leg Press 10 @ 405Seated Leg Press 10 @ 405Lunges 16 @ 35sLunges 16 @ 40sLunges 16 @ 45sLunges 16 @ 45sLeg Curls 15 @ 130Leg Curls 12 @ 150Leg Curls 7 @ 165Leg Curls 8 @ 150Hyperextensions 12 @ -Hyperextensions 12 @ -Hyperextensions 10 @ - Edited April 20, 2008 by Troy Link to comment Share on other sites More sharing options...
Troy Posted January 22, 2008 Author Share Posted January 22, 2008 (edited) Date: 1 11 2008Start Time: 7 40 PMEnd Time: 8 40 PMFriday - Chest and a little Biceps Warmup Bike 10minExercise Reps WeightIncl Dbl Press +1 50 @ 20Incl Dbl Press +1 80 @ 13Incl Dbl Press +1 90 @ 10Incl Dbl Press +1 100 @ 8Incl Dbl Press +1 100 @ 6Dips Elbows In 30 @ -Dips Elbows In 6 @ 60Dips Elbows In 10 @ 50Seated Db Press 10 @ 50sSeated Db Press 8 @ 50sSeated Db Press 6 @ 55sDumbell Flye 12 @ 35sDumbell Flye 10 @ 45sDumbell Flye 10 @ 40sCybex Pec Dec 7 @ 170Cybex Pec Dec 7 @ 150Cybex Pec Dec 7 @ 1745Cable Xover 10 @ 40sStraight Bar Curls 25 @ 35Straight Bar Curls 15 @ 60Straight Bar Curls 10 @ 65Straight Bar Curls 9 @ 70 Edited April 20, 2008 by Troy Link to comment Share on other sites More sharing options...
Troy Posted January 22, 2008 Author Share Posted January 22, 2008 (edited) Date: 1 12-13 2008 Start Time: PM End Time: PM Sat. or Sun. Calves/Core Ribs still too sore to perform ab movements, skipped workout Edited March 1, 2008 by Troy Link to comment Share on other sites More sharing options...
Troy Posted January 22, 2008 Author Share Posted January 22, 2008 (edited) Date: 1 14 2008Start Time: 5 30 PMEnd Time: 6 45 PMMonday - Back/Triceps Warmup 10minExercise Reps WeightAssisted Pullups 30 @ 290+6Pullups 11 @ -Pullups 7 @ -Pullups 7 @ -Assisted Pullups 10 @ 150Assisted Pullups 10 @ 170Assisted Pullups 11 @ 190Seated Lo Rows 12 @ 90Seated Lo Rows 9 @ 100Seated Lo Rows 9 @ 100Seated Lo Rows --SKIPPED, Someone jumped on the row machine, didn't wanna wait...Seated X-Rope Hi-Rows 15 @ 100Seated X-Rope Hi-Rows 11 @ 130Seated X-Rope Hi-Rows 7 @ 100Dumbbell Shrugs 15 @ 100Dumbbell Shrugs 15 @ 100Dumbbell Shrugs 15 @ 100Dips Elbows Out 35 @ -Dips Elbows Out 12 @ 50Dips Elbows Out 12 @ 50Lying Extensions 15 @ 20sLying Extensions 12 @ 25sLying Extensions 10 @ 30sDb Ovrhd Extntns 12 @ 90Db Ovrhd Extntns 7 @ 100Db Ovrhd Extntns 7 @ 100Pushdowns 12 @ 100Pushdowns 12 @ 100Pushdowns 12 @ 100 Edited March 1, 2008 by Troy Link to comment Share on other sites More sharing options...
Troy Posted January 22, 2008 Author Share Posted January 22, 2008 (edited) Leg presses and lunges are harder with Chuck Taylors on. Date: 1 15 2008Start Time: 5 30 PMEnd Time: 6 30 PMTuesday - Legs Warmup 10minExercise Reps WeightSeated Leg Press 20 @ 210Seated Leg Press 10 @ 390Seated Leg Press 10 @ 405Seated Leg Press 10 @ 405Seated Leg Press 10 @ 405Seated Leg Press 10 @ 405Lunges 16 @ 35sLunges 16 @ 35sLunges 16 @ 40sLunges 16 @ 40sLeg Curls 15 @ 130Leg Curls 12 @ 150Leg Curls 8 @ 150Leg Curls 10 @ 150Hyperextensions 12 @ -Hyperextensions 12 @ -Hyperextensions 10 @ 25Hyperextensions 10 @ 25 Edited March 1, 2008 by Troy Link to comment Share on other sites More sharing options...
Troy Posted January 22, 2008 Author Share Posted January 22, 2008 (edited) Too much flye work, reducing volume next week. Been having sternum pain off and on. Began feeling pain during pec dec. Feels like my ribs are detaching from my sternum. Pain I thinki is related to the bone, and I don't believe its muscular. Pain has occured while not exercising too. Pain does not radiate. Pain is dull, but about a 6-8 on a scale of 10. Curious if anyone else has experienced this. Date: 1 18 2008Start Time: 5 30 PMEnd Time: 5 30 PMFriday - Chest Warmup Bike 10minExercise Reps WeightIncl Dbl Press +1 20 @ 60Incl Dbl Press +1 12 @ 85Incl Dbl Press +1 10 @ 95Incl Dbl Press +1 7 @ 100Incl Dbl Press +1 6 @ 100Dips Elbows In 12 @ 45Dips Elbows In 25 @ -Dips Elbows In 9 @ 50Seated Db Press 12 @ 50sSeated Db Press 10 @ 55sSeated Db Press 8 @ 60sDumbell Flye 12 @ 35sDumbell Flye 10 @ 40sDumbell Flye 9 @ 45sCybex Pec Dec 7 @ 160Cybex Pec Dec 7 @ 150Cybex Pec Dec 7 @ 130Cable Xover 20 @ 30/30 Edited April 20, 2008 by Troy Link to comment Share on other sites More sharing options...
Troy Posted January 22, 2008 Author Share Posted January 22, 2008 (edited) Rib is about 85-90% Ab exercises almost pain free except for crunches. Looking forward to a full workout next week. I hate shovels. Date: 1 19 2008Start Time: 1 08 PMEnd Time: 1 55 PMSat. Calves/Core Warmup Elliptical 10minExercise Reps WeightSeated Calf Raise 20 @ 45Hyperextensions 12 @ -Seated Calf Raise 12 @ 90Hyperextensions 12 @ -Seated Calf Raise 12 @ 115Hyperextensions 12 @ -Seated Calf Raise 12 @ 115Hyperextensions 12 @ -Seated Calf Raise 12 @ 115Seated Calf Raise 15 @ 90Single Seated Calf Raise @ Seated Toe Press (Straight leg) 15 @ 290Seated Toe Press (Straight leg) 12 @ 310Seated Toe Press (Straight leg) 12 @ 310Seated Toe Press (Straight leg) 14 @ 290Seated Toe Press (Straight leg) 16 @ 270Standing Vacuum 10 @ 3 minutesLeg Lifts 12 @ -Leg Lifts 12 @ -Leg Lifts 12 @ -Leg Lifts 12 @ -Hip Up 12 @ -Hip Up 12 @ -Hip Up 12 @ -Hip Up 12 @ - Edited April 20, 2008 by Troy Link to comment Share on other sites More sharing options...
Troy Posted January 22, 2008 Author Share Posted January 22, 2008 (edited) Reducing tricep exercise volume next week, feels excessive Date: 1 21 2008Start Time: 9 00 PMEnd Time: 10 15 PMMonday - Back/Triceps Warmup Bike 10minExercise Reps WeightAssisted Pullups 30 @ 290+6Pullups 12 @ -Pullups 8 @ -Pullups 7 @ -Assisted Pullups 10 @ 150Assisted Pullups 12 @ 190Assisted Pullups 11 @ 190Seated Lo Rows 13 @ 90Seated Lo Rows 13 @ 90Seated Lo Rows 13 @ 90Seated Lo Rows 12 @ 90Seated X-Rope Hi-Rows 17 @ 100Seated X-Rope Hi-Rows 11 @ 130Seated X-Rope Hi-Rows 8 @ 150Dumbbell Shrugs 15 @ 100sDumbbell Shrugs 15 @ 100sDumbbell Shrugs 15 @ 100sDips Elbows Out 30 @ -Dips Elbows Out 13 @ 50Dips Elbows Out 15 @ 50Lying Extensions 15 @ 25sLying Extensions 12 @ 30sLying Extensions 8 @ 35sDb Ovrhd Extntns 6 @ 100Db Ovrhd Extntns 7 @ 100Db Ovrhd Extntns 7 @ 100Pushdowns 10 @ 110Pushdowns 10 @ 110Pushdowns 11 @ 110 Edited March 1, 2008 by Troy Link to comment Share on other sites More sharing options...
Gaia Posted January 23, 2008 Share Posted January 23, 2008 About your pain in your sternum. Be careful. If it is ligament/tendon tear, it will be a dull ache while not being used, and a sharp pain when used (even breathing moves the rib cage so there is always movement). My concern would be your heart. It is just under the rib cage/sternum. Make sure that your heart is OK. Most of my major pec tears had major inflammation associated with it (one time it looked like I had a breast implant put in - too bad it was just my right pec that swelled! I was lopsided for awhile). Haven't done that in awhile. Took me a couple of months to get back to normal. And yeah, the major tear was from doing flat bench flyes with dumbells. Link to comment Share on other sites More sharing options...
Troy Posted January 23, 2008 Author Share Posted January 23, 2008 Gaia, Thanks for the heads up... I'm gonna take it easy on chest day this week, see how it feels. It didn't hurt this past week until the end of the workout, maybe I should stay away from flye exercises for awhile... thanks again Link to comment Share on other sites More sharing options...
Troy Posted January 24, 2008 Author Share Posted January 24, 2008 (edited) Date: 1 22 2008Start Time: 4 01 PMEnd Time: 4 36 PMTuesday - Legs Warmup Bik/Elip 10minExercise Reps WeightSeated Leg Press 305 @ 20Seated Leg Press 405 @ 10Seated Leg Press 405 @ 10Seated Leg Press 405 @ 10Seated Leg Press 405 @ 9Lunges 16 @ 35sLunges 16 @ 35sLunges 14 @ 40sLunges 18 @ 40sLeg Curls 12 @ 140Leg Curls 10 @ 150Hyperextensions 12 @ -Hyperextensions 12 @ - Edited April 20, 2008 by Troy Link to comment Share on other sites More sharing options...
robert Posted January 26, 2008 Share Posted January 26, 2008 We'll get to 200 sometime, maybe even before the t-shirts are made Keep up the good work man. Consistency is key and adaptation kicks in over time and improvement is a result of all the hard work. Link to comment Share on other sites More sharing options...
Troy Posted January 29, 2008 Author Share Posted January 29, 2008 Thanks Robert, I'm fighting a tough mental battle with leg days lately. I've maxed out the Vertical Seated Leg Press at 405 for 10 reps the last few weeks and it is mentally and physically exhausting for every set. I don't feel the strength progress very much anymore. I've moved the chair as close as possible to the foot platform (actually there is one pin hole remaining) so I can get a deeper press and my knees are almost touching my chest. I don't know how this compares to horizontal leg sled weight comparisons as I never did either of the leg presses consistently in the past. So when I read about you doing 7,8, and 900 lbs horizontal leg presses for reps I get a little demotivated and wonder if this vertical seated leg press is more difficult or my legs are just that weak? Any opinions out there? I was strictly squatting and lunging before. Now its Vertical Seated Leg Press and Dumbbell Lunges. Anyways, I feel like I'm stuck at 405 every week, even though I can't add anymore weight, I thought I would be able to increase in reps, but no luck. By the third and fourth set of 405 for 10, I'm having to get "super pumped" to push it out. I think my last rep on the leg press today was all mental, I couldn't feel my legs, I just kept telling myself push!, push!, push!, push! and it sloooooowly locked out. Its taking every ounce of energy to get out the last few reps. I'm trying to think of ways to help motivate myself, one idea I thought of... bringing in pics of guys with monster legs and taping a different pic in-between my feet for each set. Pics like this of Tom Platz: http://i46.photobucket.com/albums/f115/troyloferski/tom-platz.jpg Anyone else have some motivational strategies or pump up techniques that they would like to share? I open to anything... slaps in the face, kicks to the groin... wait... scratch that last one... Link to comment Share on other sites More sharing options...
Gaia Posted January 30, 2008 Share Posted January 30, 2008 I have found that to increase my leg press, I up the weights no matter what. Do you have 45 lbs plates that you put on the seated leg press, or is it a machine with plates that you put a pin in? Not to brag (OK, yes to BRAG!!!), but I went from 540 (Twelve 45 plates) to 680 (fourteen 45 plates plus two 25's) in two weeks. I start out with the 540 for a warm up of 15 to 25 (not to fatigue), and then jump right into the heavy weights. I will tell you that I did have to cheat in the beginning by putting my hands on the outside of my knees as I pushed it up. I only did 4 at the beginning, but now am doing 8 (with the first 4 with no hands). I will work my way up to no hands on the knees (as long as the knees/legs stay in form!) for just 8. Then 700 here I come! (before I have to diet down and will go back to 540 probably ). Legs need to be pushed hard! And if that is for only one set, then so be it! Your 4, attempted 5, sets at 405 for 10 is just for toning/maturing the muscle. You need to blast it! Make it cry out in pain (and try not to release all the gas in your lower intestines while doing it! ). Then do your lunges, leg extensions, and leg curls to support the muscle tears from the leg press. When I am done doing leg exercises, I usually do the oops I tripped over my own feet on the way out of the gym scenerio because they don't respond to walking well enough ! And the next day I am such a whiner . Link to comment Share on other sites More sharing options...
Troy Posted January 30, 2008 Author Share Posted January 30, 2008 Do you have 45 lbs plates that you put on the seated leg press, or is it a machine with plates that you put a pin in? It's a pin, makes out at 390 + 15 lbs with a turn dial. I went from 540 (Twelve 45 plates) to 680 (fourteen 45 plates plus two 25's) in two weeks. I start out with the 540 for a warm up of 15 to 25 (not to fatigue), and then jump right into the heavy weights. See thats the thing, something tells me there are other factors that attribute to the differences in weights that we are comparing. I know my legs are not that weak, I'd really like to get on a sled and see what I can push out. Some sleds "brace" your shoulders where as the vertical press I am using relys on the hips as the "bracing point". I'm not sure how else to describe it but I think the angle in which the weight is being pushed has something to do with it as well. Legs need to be pushed hard! And if that is for only one set, then so be it! Your 4, attempted 5, sets at 405 for 10 is just for toning/maturing the muscle. Thanks for the motivation. That comment was all I really needed. I'm gonna find a sled somewhere and test this theory out unless someone jumps in with equal experience on similar machines. Link to comment Share on other sites More sharing options...
robert Posted January 30, 2008 Share Posted January 30, 2008 I can't get enough of that photo of Tom Platz's legs! Awesome! I'm going to start doing very slow reps at a lighter weight, counting 4 seconds for each the concentric and ecentric contractions. I'll let you know how it goes and if it helps build strength or mass, as I've been told it might. Keep on keepin on! Link to comment Share on other sites More sharing options...
LongTimeVegan Posted January 30, 2008 Share Posted January 30, 2008 I quickly scanned your log, and it looks like you've been doing the same basic leg exercises and "high-rep" range (more or less) since you started this log. It might be time to change some aspect of your routine. Some ideas that come to mind include:- Incorporating some different leg exercises into your workout (squats, hack squats, different types of ham curls, leg-extensions, etc..)- Changing your rep range (drop to 8-10 reps for two weeks, then 6-8 reps for two weeks, then come back to your high reps for a couple weeks)- Changing your set structure (compound sets, 2 exercise supersets, 4 exercise supersets) I've heard from a couple people that different leg-press machines are dramatically different in the amount of weight the same person can push... Hopefully you'll find something that works to get you past your plateau. -Chris Link to comment Share on other sites More sharing options...
Gaia Posted January 30, 2008 Share Posted January 30, 2008 Yes, I know what you mean by finding a sled/leg press you like. There are three of them at my gym, and only one is comfortable enough for me to use the heavy weights on. The other one is too short, length from platform to knees to chest is squished when performing the movement, and the other one is too big from the platform to the knees to chest (lovely range of motion though, but doesn't feel comfortable with the big weights). I have yet to try the Smith Press Machine, with you lying on your back and the feet on the bar pushing up the weights vertically. That always looked dangerous for me (as clumsy as I am!) with the big weights. Now if you want to make your legs really scream, hack squats are awesome! Needless to say that I hate them! I have to cut back to just 200 lbs to push it up with the hack squats. They really focus on your quads (like lunges). With my feet point out a little I can get the outside quad muscle to really pop (great for the sweep during a contest). I should start to add that to my leg routine in February to get going on the sweep. But again, I hate them! They don't come easy to me (leg press uses the glutes alot and that I have alot of to help me in pushing the weights, not so with the hack squats . . . at least as much that I have found from experience). Link to comment Share on other sites More sharing options...
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