BoneBz's training log

[bonebz]

After a few replies to the todays workout thread I have decided to start my own training log on here. The past week I have been feeling a little sick so I took off a few days and decided to train some arms today. Starting Monday I'll be back on schedule and will be logging in with how the workouts are going. I train 2 days on 1 day off. For the first time tho I will actually do cardio which will be done on off days(I am one of the people who are blessed enough to not really need cardio to stay lean even when eating my ass off) I train what I like to think of as my version of HIT being I do not train every body part the same, as you will see by the end of week one as it is hard to explain.

It's gonna look like

Chest
Legs
Off/Cardio
Back
Arms
Off/Cardio
Shoulders
Repeat...

So as for todays session, it was arms. I am feeling a little weak still from my cold but I got it done. I had a training partner today which is odd. The workout looked like this

TRI'S
First we started wit some Rope pushdowns for 3 sets of 100lbs(warm up exercise)

From there we moved over to what I think is one of the best and least heard of tricepss exercises.... DECLINE close grip barbell bench press
bar x a lot
135 x 15
135 x 15
185 x 12
225 x 6
(now this is a lot more sets than I usually do but my partner wanted to do more which I wasn't really into to be honest)

Then we went over and did seated dumbbell extensions with two hands.
I did 2 sets of 100lbs till failure then I did some forced reps because I had a partner with me.

Now onto biceps, we did 2 sets of bodyweight curls not counting reps.

With the bi's nice a warmed up we did seated dumbbell curls for 2 sets. I did 50lb dumbbells for sets of like 6-10 then my partner helped me get a few more while I used a very slow negative.

I finished it off with some wrist roller, I did 1 set but I rolled the weight up and down like 6 times. I couldn't feel my forearms after that!

I drank my BCAA's with extra Leucine, 10g creatine mono mixed with cranberry juice and went to the back room for some posing/stretching.

I will be back Monday with the report for my chest workout.

[bonebz]

Went to the gym today and did stair climber for 20 minutes. Chest tomorrow.

[bonebz]

I was having internet problems and wasn't able to post yesterdays chest workout. I had a training partner again and to be honest I can't wait to train alone for the rest of the week. So anyway, did some chest and this is how it went

incline bench was taken(go figure) so we started with my least favorite exercise flat barbell bench press (as you will see my chest is very weak) I don't know what exactly my partner did but I did 4 sets
bar x a lot
135 x 15
225 x 6-8
225 x 4-6(I had help with a few of them but used very slow negative)

from there we went to a incline press machine I did a drop set starting at 225 till failure
205 till failure
185 till failure
135 till failure

finished off with a superset of dips and pec dec flies.

as always I had my BCAA/leucine blend with my juice and creatine mono when I was done.



In a few hours I will be going to train legs. So I'll be back later with an update. I don't really have anyone to take pictures for me, but if my sisters home later I will have her snap some shots to post on here as well.

[notsobig32]

I am starting to see what your HIT is looking like. You were right, it is a bit different than the standard but still looks good and the important part is that you are getting results. I would attempt to increase weight on your main, straight movement each week. Just my opinion.

[bonebz]

^^ I try to hoist heavier weight with my pressing movements, but they are just very weak. Because of that I tend to use hammer strength machines cause I can move good weight with them. I see kids with chests smaller than mine banging out heavier weight for reps....But with my back I can underhand barbell row 315 for reps. Just means I need to work harder!

But yo, when you see how my leg session looks you'll prob be like "WTF?!" I am heading to the gym now so I'll update again in like an hour.

[Admin]

PULL PULL PULL until it drops on you. Work little harder and you'll be above those kids

[notsobig32]

Originally Posted by bonebz

^^ I try to hoist heavier weight with my pressing movements, but they are just very weak. Because of that I tend to use hammer strength machines cause I can move good weight with them. I see kids with chests smaller than mine banging out heavier weight for reps....But with my back I can underhand barbell row 315 for reps. Just means I need to work harder!

But yo, when you see how my leg session looks you'll prob be like "WTF?!" I am heading to the gym now so I'll update again in like an hour.

Nothing wrong with your workout and strength is a genetic thing IMO. What is tried and true for getting bigger is getting stronger. If you get stronger, you will get bigger if you are taking in enough food.

[bonebz]

Okay, I hit legs today. In the first post I said I train every body part a little differently. Legs will show you just what I mean.

I use three main moves as my mass builders and base each leg session around one of them. Back squat, front squat and hack squat machine.

Today I did back squats, I use the power rack but I squat outside of it. Something about being surrounded in a rack makes them feel more just like not natural feeling....being in the open is more raw and feels better.

back squats
bar x 30
135 x 25
135 x 25
225 x 18
275 x 15, I used rest pauses to get to 15.

From there I went and did lying leg curls, I put the pin on 90 pounds and just focused on squeezing at the top and using a slow negative. I did 2 sets of these, not counting reps I just did as many as I could possibly do.

Now....Rarely do I see guys using these machines...But I like to use the abductor and adductor machines like once a month. So I did them today, I put the pin all the way on both of them and did 3 super sets.

For calves today I did just one drop set of seated calves. Starting with 4 plates and working down to just one.


Now there you have it. The thing that really sets legs apart from my other sessions is the higher reps. I could go heavier and do the 4-6 rep set thing with legs but I find that I feel and respond better to the high rep leg workouts.

[notsobig32]

Originally Posted by bonebz

Okay, I hit legs today. In the first post I said I train every body part a little differently. Legs will show you just what I mean.

I use three main moves as my mass builders and base each leg session around one of them. Back squat, front squat and hack squat machine.

Today I did back squats, I use the power rack but I squat outside of it. Something about being surrounded in a rack makes them feel more just like not natural feeling....being in the open is more raw and feels better.

back squats
bar x 30
135 x 25
135 x 25
225 x 18
275 x 15, I used rest pauses to get to 15.

From there I went and did lying leg curls, I put the pin on 90 pounds and just focused on squeezing at the top and using a slow negative. I did 2 sets of these, not counting reps I just did as many as I could possibly do.

Now....Rarely do I see guys using these machines...But I like to use the abductor and adductor machines like once a month. So I did them today, I put the pin all the way on both of them and did 3 super sets.

For calves today I did just one drop set of seated calves. Starting with 4 plates and working down to just one.


Now there you have it. The thing that really sets legs apart from my other sessions is the higher reps. I could go heavier and do the 4-6 rep set thing with legs but I find that I feel and respond better to the high rep leg workouts.

great info, somehow i missed this last night. This is very similar to what i do, our weights are a little bit different but i keep my reps anywhere from 15-25 on the heavy movements and then i drop weight and hit a widow maker which can go up to 30 reps or so. I think that moving a shit ton of weight for a lot of reps is definitely the way to go.

You know what i really like about your workout is that i don't see leg extensions. I don't necessarily buy into them except as a warm up.

[bonebz]

Originally Posted by notsobig32

great info, somehow i missed this last night. This is very similar to what i do, our weights are a little bit different but i keep my reps anywhere from 15-25 on the heavy movements and then i drop weight and hit a widow maker which can go up to 30 reps or so. I think that moving a shit ton of weight for a lot of reps is definitely the way to go.

You know what i really like about your workout is that i don't see leg extensions. I don't necessarily buy into them except as a warm up.

Thanks for the replies man. I appreciate it. Yeah I don't like leg extensions really, I'd rather do lunges or step ups. A lot of the exercises I do now are ones that I've discovered work best for me at this point in time. I used to pick an exercise and add it to my routine for a month or two and gauge how I respond to it and then I would either keep it or ditch it.

I tried taking a few photos on my own, but it's kinda hard to do lol. The only one that wasn't totally blurry is this back shot. I will get good photos soon to add here.