Jump to content

Sorry!

This site is in read-only mode right now. You can browse all our old topics (and there's a lot of them) but you won't be able to add to them.

AMA Training Log -

ama

By ama
in Workout journals

 Share

Recommended Posts

ama Member

ama

Posted
  • Author
Posted

Wed 7/04

Quads & Calves

Leg Extns

30 x 33kg

30 x 55kg

30 x 55kg

Smith Machine Squats

15 x 60kg

12 x 100kg

10 x 120kg

10 x 130kg

10 x 140kg

For smith machine i don't count the bar as part of the total weight as it doesn't seem to weigh anything anyway.

Leg Press

50 x 120kg

60 x 120kg

Leg Extns

30 x 25kg

10 x 50kg

10 x 75kg

8 x 75kg

Standing Calf Raises

3 sets of:

10 x 120kg Heels Together, Toes facing out

10 x 120kg Heels Facing Out, Toes together

10 x 120kg Normal Raises

Seated Calf Raises

1 x 80 x 45kgs :gunfire:

Legpress Single Calf Raises

1 x 10 x 120kgs

Link to comment
Share on other sites
  • Replies 52
  • Created
  • Last Reply

Top Posters In This Topic

Popular Days

Top Posters In This Topic

Popular Days

ama Member

ama

Posted
  • Author
Posted
50 and 60 rep leg presses.. wow dude.. dont u find you run out of gas .. i find 15 reps to be 'high' for me?

Does it seem to yield good hypertrophic gains ?

Yes, definately, high rep yield good gains. Hey, when I've got it, i'll do 100 rep presses just to get that burning sensation going. I think it's all about shocking your body every workout. I think many gym goers get locked into the idea that there is the 'ultimate' workout program but I think that every exercise and every rep range and however many sets, works. It's about variation and always doing somethng different every week.

As for gas bro, I try to use every drop until i'm empty, and then it's home time.

Link to comment
Share on other sites
ExpensiveUrine Senior member

ExpensiveUrine

Posted
Posted
50 and 60 rep leg presses.. wow dude.. dont u find you run out of gas .. i find 15 reps to be 'high' for me?

Does it seem to yield good hypertrophic gains ?

Yes, definately, high rep yield good gains.

Under what conditions?

Inject me with some T and put me on a leg press doing 40+ reps. Yeah I think I'd get hypertrophy in my legs. Use the same method for a natural lifter who has been training for a while, the end result will be questionable in terms of hypertrophy. The adaptations for 40+ rep leg press will not be the same as 6-8 reps leg press. Why?

Look into "size principle" of muscle recruitment and adaptations following muscular endurance, hypertrophy/strength training.

Sorry to trash your log AMA.

Link to comment
Share on other sites
Marcus Senior member

Marcus

Posted
Posted

I don't agree EU. I use high rep training for legs & I've found it works better for me. 20-30 rep range going to failure & I'm absolutely broken at the end.

"Size principle" doesn't mean jack. It's all about experimenting & mixing it up I believe.

Link to comment
Share on other sites
ama Member

ama

Posted
  • Author
Posted

EU

Ok. Maybe high reps don't work for you or, no offence, maybe you are doing them wrong.

Personally, I like high reps and have found it to work for me. But like I said, I mix it up. AND I was natural too - and had the same philosophy back then.

Are you saying that high reps don't rip open muscle cells? Because if you are, you are incorrect. They do.

Come train with high reps with me - you will regret it.

Link to comment
Share on other sites
ExpensiveUrine Senior member

ExpensiveUrine

Posted
Posted
I don't agree EU. I use high rep training for legs & I've found it works better for me. 20-30 rep range going to failure & I'm absolutely broken at the end.

Make no mistake about it, I never dissed high rep training for legs. Ama summed it up nicely saying everything has a place in training, it just depends how you sequence it. It also depends on goals, stage of training, blah blah blah. Shit, I might even use high rep training for legs as a recovery thing for my next leg workout (probably not as high as 40+ reps, maybe not even 20+) if my legs took a beating in the previous workout. But just going back to what you were saying before about high-rep training working for you. What methods do you use to measure the difference?

"Size principle" doesn't mean jack. It's all about experimenting & mixing it up I believe.

As said before, one of THE primary requirements for hypertrophy, is the load on the bar. Meaning, how much weight you use, overtime, will determine how big you are and how big you will get in the long run. You will not grow much bigger if you use the same load year around. You have to overload yourself to grow and that means putting the weight on the bar, long term. (ie- getting stronger overtime). There are other things you can do to increase overload such as increasing volume, decrease rest periods, decrease workout period (another bullshit claim, that you must keep your work out within so-and-so minutes to produce the best results or that cortisol issue), ect ect.

Anyhow, this "increasing the weight on the bar, overtime" business links nicely with Size Principle of muscle fiber recruitment. (I assume you're familiar with different fiber types, slow twitch(ST), fast twitch(FT), hybrids, ect.) During isometric and concentric contractions, there's a specific order by which muscle fibers recruit themselves to achieve a specific task, ie lift a weight. Small motor units those that contain slow twitch (ST) fibers have lowest firing threshold and recruited first. If that doesn't lift the weight, larger motor units are recruited, FT-A and FT-B or FT-IIa, FT-IIb in order to lift that weight. There are other situations when FT's are recruited before ST's but i'm not going to discuss it now. So, by that Size Principle, if you're doing an exercise that is low in intensity, you might only recruit ST fibers. Likewise, if you're performing an exercise that is high in intensity you will be able to recruit ST+FT-A+FT-B. In terms of power output and such, ST have the lowest, FT-B have the highest. If you're not recruiting FT-A's and FT-B's you're not giving them a reason to grow. Why should they? This is another reason why doing high rep crap during your "cutting" phases might be all together retarded assuming you're a natural lifter. If you're not rectruiting muscles that provide most of the bulk you're going to lose them, especially if you're in a calorie deficit.

Just going back to that 40+ rep leg press thing, it is considered to be LIGHT when compared to say, a 3 RM leg press. The intensity of 40+ rep leg press is lower than intensity of 3RM leg press. Most people who have tried high reps will jump on my case and tell me that I'm fucking nuts in order to think that, because when they do those 40+ reps on leg press they nearly shit themselves silly. Well, what they tend to experience is intensiveness (which is different from training intensity which is a function of 1RM) which is defined is a momentary ability, in other words, how hard you're working even though the training intensity is low. I could go to a gym, grab a pink dumbbell and do a 1000 arm curls. Yes, I will feel tired. Yes, I will feel fatigued, Yes, I will feel the burn but will that shit do anything for hypertrophy? Probably not, because psychological effects of the mind do not dictate physiological effects and the fact that only ST fibers will be recruited during that particular activity. You can f*ck around with ultra-high reps, 60+, 100+, hell even 200+, but you'll simply elicit different adaptations that may not be specific for hypertrophy training. Don't get me started on genetics because that determines muscle fiber composition within each and every one of you.

I agree with you on the fact that you have to mix it up or whatever, which is where periodization comes in. It mixes shit up for you.

I really don't want to trash AMA's log, so maybe start a new thread and we'll go from there or something.

Link to comment
Share on other sites
ama Member

ama

Posted
  • Author
Posted

EU. Yeah lets keep this discussion going, but on a new thread.

Thursday 6/04

Back and Triceps

WideGrip Pullups

1 x 8reps

1 x 8reps

1 x 6reps and 4 reps assisted

Seated V-Bar Row

40 x 52kg

30 x 63kg

20 x 73kg

15 x 85kg

15 x 100kg

Shoulder Width Lat PullDowns

10 x 65kg

10 x 102kg

10 x 102kg

8 x 107kg

Close Grip Bench Press

30 x 60kg

12 x 100kg

8 x 120kg

Skulls

2 x 21's x 30kg

1 x 12 x 40kg

Cable Pushdowns

3 x 21's x 36kg

Dropset from 40kgs, around 50 reps.

Link to comment
Share on other sites
ama Member

ama

Posted
  • Author
Posted

Mon 10/04

Quads and Hams

5 Mins Bike Warmup

Barbell Squats

1 x 15 x 60kg

1 x 10 x 100kg

1 x 10 x 120kg

1 x 10 x 120kg

1 x 10 x 120kg

1 x 10 x 120kg

1 x 10 x 120kg

1 x 10 x 120kg

1 x 10 x 120kg

1 x 10 x 110kg

1 x 10 x 110kg

Hack Squats

1 x 12 x 40kg

1 x 12 x 40kg

1 x 12 x 40kg

Leg Extensions

1 x 30 x 30kg

1 x 30 x 40kg

1 x 10 x 50kg

Stiff Leg DLs

1 x 15 x 100kg

1 x 12 x 60kg

1 x 12 x 60kg

1 x 15 x 60kg

Hamstring Machine Curls

1 x 30 x 45kg

1 x 30 x 45kg

1 x 25 x 30kg

10mins Bike - Interval Training

1min Slow

30secs Fast Pedalling x 6

Link to comment
Share on other sites
poos_n_wees Veteran member

poos_n_wees

Posted
Posted
Mon 10/04

Quads and Hams

5 Mins Bike Warmup

Barbell Squats

1 x 15 x 60kg

1 x 10 x 100kg

1 x 10 x 120kg

1 x 10 x 120kg

1 x 10 x 120kg

1 x 10 x 120kg

1 x 10 x 120kg

1 x 10 x 120kg

1 x 10 x 120kg

1 x 10 x 110kg

1 x 10 x 110kg

Hack Squats

1 x 12 x 40kg

1 x 12 x 40kg

1 x 12 x 40kg

Leg Extensions

1 x 30 x 30kg

1 x 30 x 40kg

1 x 10 x 50kg

Stiff Leg DLs

1 x 15 x 100kg

1 x 12 x 60kg

1 x 12 x 60kg

1 x 15 x 60kg

Hamstring Machine Curls

1 x 30 x 45kg

1 x 30 x 45kg

1 x 25 x 30kg

10mins Bike - Interval Training

1min Slow

30secs Fast Pedalling x 6

HOLY SHEEEEET. Strong legs bro.

And you even had the gas to do HIIT after all that. Legend!

Link to comment
Share on other sites
ama Member

ama

Posted
  • Author
Posted
is the squats a representation of the german 10x10 system ?

btw what are your rest times in between those sets ?

German System? Haven't heard of it bro, tell me more.

Rest times 1min in between each set, but i think on the last three it was more like 1 min 30.

BTW, my legs are fucked today, yeah! :rockout:

Link to comment
Share on other sites
ama Member

ama

Posted
  • Author
Posted

Chest and Biceps

Flat Bench BB

1 x 30 x 60kg

1 x 12 x 100kg

1 x 10 x 120kg

1 x 8 x 130kg

1 x 6 x 140kg

1 x 16 x 100kg

DB Incline Press

1 x 15 x 30kg

1 x 12 x 40kg

1 x 12 x 47kg

1 x 12 x 47kg

Machine Flyes

1 x 15 x 100kg

3 x 10 x 140kg

BB Curls

1 x 30 x 30kg

3 x 12 x 55kg

Preacher Curls

1 x 15 x 25kg

1 x 12 x 25kg

1 x 12 x 25kg

Seated DB Curls

3 x 10 x 20kg

Chest workout quite similar to my last one, I wanted to improve on the repetitions/weights in each set, as I had a rather disappointing workout last time I hit chest.

Link to comment
Share on other sites
 Share
Go to topic listing


  • Popular Contributors

    Nobody has received reputation this week.

×
×
  • Create New...