Medium week-HYPERVOL!

Today I finally got the hamstrings in although still not being 100%, I hate this haven't had anything like this in years, just don't get sick!

Hypertrophy exercise-SLDL's-4 sets of 6-10 reps
2 warm ups of 12,10 reps
265x10,275x9,285x8,295x7

Now comes the triset for those hammies 4 times through 15 reps each exercise
Single leg press 
then to
Seated Leg curls
then to
Glute ham raises

FST-7's for 7 sets of 10 with 30 sec breathers outside we did walking lunges not to bad outside, but man the wind was being sucked after this one was over

Calves
Trisets of 15 each
Seated leg press calf raises 
then to
Standing calf raises smith machine
then to
BWT standing single calf raises

Done! Tomorrow should be on for Shoulders!

Today was the shoulders workout and got a lot of good sets in to get that real good burn in the delts.

Hypertrophy exercise was power pulls on the smith machine, kind of looks like a wide grip upright row for speed and power and you legs get involved in the whole move the beginning segment of the hang clean or even the mid move of the power clean off the floor for 4 sets of 6-10 reps
2 warm up sets for 12,10
145x10,155x10,165x10,175x8

Triset for 3 cycles of 15 reps each
Incline seated dual cable crosses for rear laterals
then to 
standing DB laterals
then to 
incline seated front raises 

FST-7's for 7 sets of 10 with 30 sec breathers doing Seated DB presses 

Back tomorrow!

today we got to hit back without doing any dead type moves the legs are just toooo sore from the hamstring workout on saturday. So today was really hitting a lot of moves that were of the pulldown/rows variety from different angles and different hand positions. 

Hypertrophy exercise

Pull ups for the 4 sets of 6-10 reps

2 warm ups with bwt for 12,12 reps

then added 15 lbs for reps of 9,9,8,7

now came the giant set of 3 cycles through for 15 reps each exercise

seated low cable rows

then to

reverse grip pulldowns

then to

high dual cable pulldowns started pronated to supinated

then DB pullovers

The finished it off with FST-7's for 7 sets of 10 with 30 sec breathers in between doing high cable sweeps!

We should be off tomorrow but things might change!

Today was just the old tris and got a nice push with them and really got that once every three weeks chance to just blow them up all on their own. Another good workout!

Hypertrophy exercise was decline Skull crushers for 4 sets of 6-10 reps
2 warm ups sets
working sets with EZ curl bar
105 for 4 sets of 10,9,8,8

Triset of 3 cycles through all for 15 reps each
Close grip bench
then to
Cable crosses for tricep extensions
then to 
pushdowns
then to 
bwt dips-just added to the end to just give it that last little bit 

FST-7's for 7 sets of 10 with 30 sec breathers doing Rope extensions

tomorrow off will see if the legs need another day of rest for the Quad workout

Today was the Quads workout and man are my legs burnt out and I did the workout the way i wanted to even though not still at 100% in my lungs, as far as congestion goes.

hypertrophy exercise was front squats for 4 sets of 6-10 reps
2 warm ups of 12,10 reps
then working sets
175x10,195x9,205x7,225x5, just couldn't get that last rep as the weight wated to slide a bit on the shoulders

Now here came the giant set i wanted to do although i was considering doing it in 2 supsersets but i think wouldn't be as effective. And man was I right, I did again track my cals on my HR monitor and the workout was another 965 cals. these giant sets took about 5 min and the HR stayed above 140 after the 1st exercise and mainly in the 160's for the duration of the giant set. 5 straight min of a HR for 160's, screw cardio thats for me! here's what it consisted of 3 cycles of 15 reps each exercise for 4 exercises.

Leg extensions
then to
Leg press 6 plates aside
then to
Smith machine squats legs a little forward
then to 
regular squats!

Yeah I'm done, NOT!

I needed my FST-7's for 7 sets of 10 with 30 sec breathers in between doing the leg press using 6 plates aside! 

NOW I'M DONE!!!!

Just some biceps tomorrow and then back to hitting the big three workouts for some hard and heavy stuff. Volume was fun, but now it's time to get some good squats, benches and deadlifts! 

Well today starts the new cycle for the medium week also know as the hypervol week! Today was the hamstring day and man it was a rough one to say the least.

Hypertrophy exercise was the SLDL's for 4 sets of 6-10 reps
2 warm up sets of 12,10
265x8,275x8,285x8,295x7

then came the triset from HELL of 4 times through for 15 reps each

Walking lunges outside using 75 lbs on my back
then right to the single leg presses with 3 plates a side
the lastly to the
Glute ham raises with legs held under the bar from the smith machine

Then finally came the FST-7's for 7 sets of 10 reps with 30 sec breather on each one doing seated leg curls.

Calves also for 6 sets of 8-12 reps on leg press machine!

Tomorrow is big CHEST SATURDAY SATURDAY!!!

well today we did our back workout this morning before the BOYS come on at 1 pm, so heres what went down:

Hypertrophy exercise 4 sets of 6-10 reps
2 warm ups of 12,10 reps with 185, and 255
then my working sets and gave these a real push too
315x12,385x10, 405x9,445x6

now came the giant set: 3 cycles of 15 reps each
Rack pull ups 
then to
seated rows with pronated grip on straight bar
then to
reverse grip pulldowns
then db pullovers

then finally FST-7's for 7 sets of 10 reps for 30 sec breathers on my freemotion dual cable lying on my stomach on an incline doing a sort of pullover with a sweeping row!

Off tomorrow until shoulders on Tues!

Today was all quads baby, as much as you can emphasize them without letting the hammies in, even though thats very tough unless all you do is leg extensions.

Hypertrophy legs
Leg presses
2 warm ups for 15,15
then 4 sets of of 12 using 10 plates a side

giant set of 4 times through each 15 reps
leg extensions
then to
leg presses using 7plates a side
then to
front squats on the smith machine
then to
regular squats 

FST-7's doing leg extensions and my legs were cramping doing them at the 6/7 the sets

OUCH!!!!

Tomorrow is Triceps!

Today was all triceps and hit them real good and will be very sore tomorrow

Hypertrophy exercise
Smith Machine close grip bench press
2 warm ups for 15,12 reps
205x10,9,8,7

triset for triceps for 3 cycles of 15 reps each
skullcrushers
then to
DB presses w DB's touching above the chest the whole time
then to
rope pressdowns

FST-7's did Reverse grip pushdowns

tomorrow off and then sat biceps and then heavy legs on sunday!

Last workout today before going to the HEAVY week and hitting leg tomorrow, but today was  BICEPS!

Hypertrophy exercise-4 sets of 6-10 reps

Seated DB curls

2 warm ups of 15 10

45x10,50x9,52.5x7, 55x6

Triset of 15 reps each for 3 cycles

low cable close grip curls

then to

dual high cable cross curls

then to

EZ curl 21's for last exercise

FST-7's doing seated DB hammer curls for 7 sets of 10 with 30 sec rest in between each set

It's the start of a new cycle for the last cycle of the three cycles of my workouts and today starts the individual workouts for each muscle group. Today was the hamstring emphasis workout and man after today my glutes and hammies are going to be sore as hell.

Hypertrophy exercise-4 sets of 6-10 reps

Today was the decision to do Bulgarian split squats on the smith machine and those started the soreness even before being done. these are single leg squats with one leg back on a bench, ouch, each successive set got heavier and felt even more in the glutes to get back up from the bottom position. 

I did 2 warm ups then

25 on each side for 10

35 each side for 10

45 each side for 10

65 each side for 8

then came the triset for 4 cycles of 15 reps

SLDL's

then to

single leg presses 

then to

leg curls

then to finish it off was FST-7's using SLDL's for 7 sets of 10 reps and these just crapped out the posterior chain big time and now done and good and SORE!

OFF tomorrow then chest and back on Sat and sun!

Today was time to hit the chest and it was all chest with some real good volume and good mind/muscle connection with some real extended sets.

1st exercise was 4 sets of 6-10 reps 
2 warm ups of 15 and 12 reps
then low incline DB's for 4 sets of 12 actually for all 4 sets using 90 lbs

then came the giant set for 3 cycles of 15 reps each
weighted dips(+35)
then to
low incline DB's
then to
cable crossovers
then to
decline Db's

Finally FST-7's for 7 sets of 10 reps doing low cable crossovers lying on a bench 

Tomorrow will be ALL BACK!

today was all back and hit it pretty hard with some good old back basics and some different angles to try and hit the back all over!

hypertrophy exercise-4 sets of 6-10 reps

2 warm ups sets and this was the pull up here and did 15, 12 w/ bwt

then added weight each set

bwt+10 lbsx10

bwt+20 lbsx9

bwt+25 lbsx8

bwt +35 lbsx7

next came the giant set of 3 cycles of 15 reps a piece 

seated rows

then to

reverse grip pulldowns

then to

high dual cable straight arm pulldowns

then to

DB pullovers

FST-7's doing 7 sets of 10 doing high cable sweeps 

I think off day tomorrow but not sure will do shoulders next!

Today was the quads emphasis day and it was killer on those quads thats for sure!

Hypertrophy exercise for 4 sets of 6-10 reps
Front squats- 2 warm ups of 12,10 reps
working sets 
175x10,180x9,1858,190x6

here comes the giant set of 3 cycles of 15 reps each exercise
Leg ext
then to
leg presses
then to
Free bar squats
then to
Smith machine squats
OUCH!

Finally FST-7's for 7 sets of 10 doing leg ext ouch cramping on sets 5/6/7

DONE!

Today was all triceps got them nice and sore with lots of volume, too!

Hypertrophy exercise for 4 sets of 6-10 reps

2 warm ups of 15,12

working sets 

195x10.200x9,205x8,215x7

triset of 3 cycles for 15 reps on each

Lying extensions

then to

rope extensions

then to

single arm reverse pushdowns

FST-7's using pushdowns for 7 sets of 10 reps with 30 sec breathers in between.

Today was all biceps and did them with some varied angles and reps!

Hypertrophy exercise was for 4 sets of 6-10 reps

 2 warm ups of 12,10

then 95x10,100,9,8,7

trisets of 15 reps a piece for 3 cycles

incline hanging DB concentration curls

then to

low dual cable curls with elbows staying on floor

then to DB incline Curls

FST-7's for 7 sets of 10 doing low dual cables real good stress on the bis and very isolated!

Today we started the 7 day split for the hypertrophy/volume workout and yep that was volume that is rough for me as I have issues with longer winded sets but work my way through them no matter what, very tough for me as I feel that I was always made up of 100% fast twitch fibers even though i know that can't possibly be, probably a strong higher % of them but not all, even though thats the way it feels.

Hypertrophy exercise for 4 sets of 6-10 with 2 warm ups
2 warm ups of 12,10 reps
then working sets of 225x10,245x9,265x8,285x7

now came the giant set for 3 cycles of 15 reps on each exercise
seated leg curls
then to
high single leg presses
then to
trap bar romanian deads 
then to 
glute hame raises on the smith machine under the bar

FST-7's for 7 sets of 10 reps with 30 sec breathers on the high double leg presses on the heels

Calves too! 
seated and leg press calf raises for 5 sets of 6-10 SS with each other

Today was Chest and did some pretty good sets for endurance fibers as well as the type IIa's endurance side of as well as the power side of the type IIa's with some good incline BB presses 

Hypertrophy exercise was incline BB presses 

2 warm up sets of 12,10 reps

working sets

175x10,195x8,2057,220x6

triset for 4 sets of 15 on each exercise 

1st was a higher incline DB flye/Presses done for 20 reps (10 of each back to back-one flye one press

then to

incline smith machine presses 

then to

higher cable crossovers

FST-7's for 7 sets of 10 reps with 30 sec breathers doing higher cable crossovers 

Back tomorrow!

Today was all back and the hammies were a bit sore from sat workout of the hammies but not too bad so the 1st exercise was the hypertrophy exericse

Partial Deads from just below the kneecap for 4 sets of 6-10 reps

2 warm ups of 15,12

315x10,365x10,405x10,435x7

Giant sets of 15 for 4 cycles

Seated rows

 then to

reverse grip pulldowns

then to

high dual cable rows

then to

DB pullovers 

FST-7's for 7 sets of 10 with 30 sec rest in between each set doing high cable straight arm pulldowns

Tomorrow Shoulders!

Another good HYpervol workout in very minimal time only about 45 min, but hitting all the right spots

Hypertrophy exercise 4 sets of 6-10 reps

2 warm ups of 12,10 reps

working sets on Smith machine shoulder presses 

using 45 on each side for sets of 10,9,8,7

giant set of 3 cycles for 15 reps each exercise

cable crossovers for the rear delts-criss cross the cables

then to

low cable upright rows

then to

Rear DB laterals on incline

then to

Standing DB laterals

FST-7's for 7 sets of 10 reps with only 20 sec breathers doing standing DB Laterals!

OFF tomorrow and Quads on Thurs!

today was quad emphasis day and hit them real good with as much quads being the emphasis as you can.

Hypertrophy exercise was for 4 sets of 6-10 reps

Leg presses for 2 warm ups of 15,15 reps

then right to 8 plates+35 lb+2 25 lb plates on each side for 4 sets of 10 reps

then came the giant set of 3 cycles of 15 reps

Leg ext

then to 

leg presses with 5 plates a side

then to

smith machine squats feet up front

then to regular squats

OUCH!

FST-7's for 7 sets of 10 reps with 30 sec breathers on the leg extensions

off tomorrow with the BOYS TURNING 3!!! HAPPY BIRTHDAY CHASE AND CAMERON!

today was the triceps only workout and got some real good volume and might be falling into the new study about how higher volume and lighter weights can help you put on some muscle, really starting to believe it's working as I feel and look leaner, but have 5 more lbs on my weight and waist smaller!

now onto the workout!

Hypertrophy exercise was done for 4 sets of 6-10 reps
2 warm up sets for 12,10 reps
working sets
185x10,195x9,205x7,215x5

triset for 3 sets of 15 reps each
reverse grip pushdowns
then to
decline lying extensions w EZ curl bar
then to 
rope ext

finish it off with FST-7's for 7 sets of 10 reps with 30 sec breathers doing lying decline skullcrushers and OUCH!

Biceps tomorrow!

Ok today was the all biceps day with some volume and lighter weights so i got a real good pump in the bis and ready for the heavy week coming up and no arms done at all during power week.

1st exercise was seated DB curls for 4 sets of 6-10 reps 
2 warm up sets of 15,12 reps

working sets
37.5x10,40x10,42.5x8,45x7

Triset of 3 cycles of 15 reps each
lying EZ curl concentration curls
then to
standing cable curls
then to
incline DB hammer curls

FST-7's for 7 sets of 10 with 30 sec breathers doing lying low cable curls with elbows stationary on the floor!

On to Heavy week on Tues for the Legs!

 Today was the all chest workout and with these 4 set 30 sec breathers man am I sucking wind, it's probably something I need then!