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I Declare WAR! on weights

I Declare War

By I Declare War
in Workout journals

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HarryB Veteran member

HarryB

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The meat is still in the freezer! :)

Sweet I won't have to hunting for it.. leave the night light on bro I don't want to break stuff as I'm sneaking around

My guts were bad last night so this morning I had shitall energy and intensity.

Shoulders and Triceps

I superset the three raises exercises

Standing Dumbbell Side Delt Raises

- One 30 rep warm up, then one work set of 15 reps.

12.5kg 15

Standing Dumbbell Front Delt Raises

- One 30 rep warm up, then one work set of 15 reps

12.5kg 15

Bent Over Dumbbell Rear Delt Raises

- One 30 rep warm up, then one work set of 15 reps.

12.5kg 15

Delts pretty nicely warmed up and had a good pump by this stage.

Hammer Strength Machine Presses

- Four warm up sets of increasing weight, then one work set using 10 rep max.

55kg per side 10

Took a step back here. Saving my shoulder. I'd like to think my form was better than last time though. :)

Dumbbell Presses

- Three warm up sets of increasing weight, then one work set using 10 rep max.

35kg per side 10

40kg per side 15

Next week I'll attempt 37.5kg 10 then 42.5kg 10. I wont jump straight to the 45s like I had planned... nice and steady progression wins.

Hammer presses then dbs, here I was thinking only I did that kind of dumb shit lol you know someone will tell you you're overtraining that movement right? Not me though, I reckon just a couple more sets to round it off would have seen your delts nicely toasted

Smith Machine Close-Grip Presses

- Two warm up sets of increasing weight, then one work set using 10 rep max.

95kg 10

Seated Single Arm Dumbbell Extensions

- One 20 rep warm up, then one work set using 10 rep max.

20kg 10

Then did a quick set with:

10kg 20

Single Arm Dumbbell Kickbacks

- One 20 rep warm up, then one work set using 15 rep max

12.5kg 10

Didn't really feel it well so I also did

9kg 15

Kickbacks? whatever for?

Yep good training bro!

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HarryB Veteran member

HarryB

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cheers for the input Harry!

lol, I'll be waiting with shotgun in hand. :x

Actually. I've got no idea why I've got Kickbacks in my HIT routine, now that you point it out... seems silly. I'll get rid of them.

I go from Dumbbells to Smith-Machine Close-Grip... last night I was thinking of putting in a set of Smith Machine Shoulder Presses in before close-grip to really kill of the delts. Since I'd already be on the machine it'd be easy to do.

What do u think of that?

If you can handle the volume go for it bro.. If I feel like I can do more I do it. I am pretty strong in the triceps also so they can handle me overloading the delts like that. If you can... then do, if you can't then do it anyway! lol

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I Declare War Veteran member

I Declare War

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cheers for the input Harry!

lol, I'll be waiting with shotgun in hand. :x

Actually. I've got no idea why I've got Kickbacks in my HIT routine, now that you point it out... seems silly. I'll get rid of them.

I go from Dumbbells to Smith-Machine Close-Grip... last night I was thinking of putting in a set of Smith Machine Shoulder Presses in before close-grip to really kill of the delts. Since I'd already be on the machine it'd be easy to do.

What do u think of that?

If you can handle the volume go for it bro.. If I feel like I can do more I do it. I am pretty strong in the triceps also so they can handle me overloading the delts like that. If you can... then do, if you can't then do it anyway! lol

You follow the same logic that I do. lol

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I Declare War Veteran member

I Declare War

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Did 1 hour on a Crosstrainer today. Shit I got soaked! :-)

I decided to skip Chest and Biceps this week. Last week, even though I was strong in the workout I was still fighting pain in my shoulder. My shoulder was pretty sore for two to three days after. At the moment my shoulder is feeling almost 100%. So, I'm thinking if I give it one more week to heal up I'll be able to hit Chest and Biceps super hard next week with no excuses. Roll on next Saturday!

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HarryB Veteran member

HarryB

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Wow that's freak'n good food right there man. A+

Cheers mate - I agree!

I did my workout at Les Mills Britomart this morning.

DAY 3: Quads, Glutes, and Calves

Seated Leg-Extension

- Warm-up through-the-stack as long as you need, then one work set using 10 rep max.

92.5kg 10

I don't think I'll take this so heavy next week. I'll increase my rep-range and use it as more of a pump/warm-up exercise. Doesn't feel good going heavy on this as a first exercise.

Barbell Back-Squat

- Five sets of increasing weight, then one all-out-set of 6-8 reps.

140kg 10

Nice and deep. Felt good. Still didn't want to push Squats to the 6-8 rep range. Next week I'll escalate this some. :-)

45 Degree Sled Leg-Press

- Add two plates per side doing 10 rep sets, until you can't get 10 reps anymore, then strip off half the plates and proceed to do as many reps as you possibly can.

- After one of my warm-up sets on Squats I felt a twinge somewhere in my outer quad on my right leg. I then remembered that last week on one of the heavier sets with the leg-press that I felt something pull/slightly-tear. So, Today I decided to take this as a warning not to go too heavy this workout. Rather than going up heavy on the leg-press I decided to do a volume blast like Sounds Good does. Next week I'll go heavy if everything feels good.

2pps 20

3pps 30

4pps 40

5pps 50

6pps 60

7pps 70 rest-paused 4 times

The last 15 reps on 6pps were pretty intense. I really had to zone myself out to ignore the burn and push through to the end. Got there without any rest-pause. At 7pps all I was concerned with was getting 70 reps in total... no-way was I going to get them all in one go.

Standing Calf-Raise

- One 30 rep feel set, then one all-out-set of 10-12 reps.

Not available

Seated Calf-Raise

- One 20 rep feel set, then one all-out-set of 10-12 reps.

Not available

Machine Leg-Press as a Calf-Press

250kg 30 rest-paused 2 times

damn solid workout man!!! I feel queasy just reading it!

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I Declare War Veteran member

I Declare War

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The damn guts have been playing up a bit the last couple of days. Feeling good now tho, managed to eat a shitload today and not feeling bloated for once!

Decided to skip Shoulders today... skipped Chest last Saturday... can't wait till Saturday... gonna do one bad ass mofo of a workout for Chest!!!!!!

Back tomorrow.. maybe in the morning if I can roll my lazy ass out of bed early enough. Hope I've got some energy tomorrow, damn sure gonna need it.

did 45 minutes on a crosstrainer today at lunch. level 13

also bought a belt on ebay, 100 usd it better be mean. oh and also got some inzer elbow sleeves... hopefully it'll keep my right elbow in check.

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I Declare War Veteran member

I Declare War

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DAY 6: Back, Traps, and Hamstrings

Wide-Grip Pull-Down

- Warm-up through-the-stack as long as you need, then one all-out-set of 6-8 reps.

87kg 11

I just felt like moving on to the next exercise rather than doing another heavier set. So I did...

Barbell Deadlift

- Five sets of increasing weight, then one all-out-set of 5 reps.

- I strayed from the plan and decided to just rep it out at 180kg. But the closer I got to 10 reps the more I wanted to just chuck another plate on per side... so I stopped at 10 reps. Then I started putting the next plate on but decided to give up and move on to the next lot of exercises. Lol stupid thought process.

180kg 10 easy reps

From one set to the next, no rest periods, between here...

Bent-Over Barbell-Row

- One 12-15 rep feel-set, then one all-out-set of 6-8 reps.

-I ran throught the superset twice today.

100kg 15

120kg 5

Barbell Shrug

- One all-out-set using working weight from Barbell-Rows. As many reps as possible.

100kg 20

120kg 15

Stiff-Legged Deadlift

- One all-out-set using working weight from Barbell-Rows. As many reps as possible.

100kg 20

100kg 15

-I didn't do 120kg for SLDL this week. 100kg gives me a good stretch and I can concentrate on working the target muscles.

...and here.

Seated Leg-Curl

- One 20 rep feel-set, then one all-out-set of 10 reps.

50kg 28 rest-paused every 7 reps

60kg 10

Lying Leg-Curl

- One 20 rep feel-set, then one all-out-set of 10 reps.

Not Available

Hyper Back-Extension

- One 20 rep body-weight-only feel-set, then one weighted all-out-set of 15-20 reps.

20kg 20

Man I felt drained after all this!

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soundsgood Veteran member

soundsgood

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Wow that's freak'n good food right there man. A+

Cheers mate - I agree!

I did my workout at Les Mills Britomart this morning.

DAY 3: Quads, Glutes, and Calves

Seated Leg-Extension

- Warm-up through-the-stack as long as you need, then one work set using 10 rep max.

92.5kg 10

I don't think I'll take this so heavy next week. I'll increase my rep-range and use it as more of a pump/warm-up exercise. Doesn't feel good going heavy on this as a first exercise.

Barbell Back-Squat

- Five sets of increasing weight, then one all-out-set of 6-8 reps.

140kg 10

Nice and deep. Felt good. Still didn't want to push Squats to the 6-8 rep range. Next week I'll escalate this some. :-)

45 Degree Sled Leg-Press

- Add two plates per side doing 10 rep sets, until you can't get 10 reps anymore, then strip off half the plates and proceed to do as many reps as you possibly can.

- After one of my warm-up sets on Squats I felt a twinge somewhere in my outer quad on my right leg. I then remembered that last week on one of the heavier sets with the leg-press that I felt something pull/slightly-tear. So, Today I decided to take this as a warning not to go too heavy this workout. Rather than going up heavy on the leg-press I decided to do a volume blast like Sounds Good does. Next week I'll go heavy if everything feels good.

2pps 20

3pps 30

4pps 40

5pps 50

6pps 60

7pps 70 rest-paused 4 times

The last 15 reps on 6pps were pretty intense. I really had to zone myself out to ignore the burn and push through to the end. Got there without any rest-pause. At 7pps all I was concerned with was getting 70 reps in total... no-way was I going to get them all in one go.

Standing Calf-Raise

- One 30 rep feel set, then one all-out-set of 10-12 reps.

Not available

Seated Calf-Raise

- One 20 rep feel set, then one all-out-set of 10-12 reps.

Not available

Machine Leg-Press as a Calf-Press

250kg 30 rest-paused 2 times

Nice work bro!

Those quads gonna blow up!

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