Hotterdog 4th repeat cycle

<div>
(hotterdog @ Mar. 19 2008,10:05)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">used e electronic scale at e gym which
had atheletic mode &amp; e gym instructor
helped me w it. I was expecting prob 12%
but it turned out to be only 8% !!</div>
The good news is you're at 8%.

The bad news is electronic scales are notoriously inaccurate...
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er, but i can't float in a water tank
to get my fat reading lol. another guy
who i train w 1.81m, had 16%.
so erm, u think how many % should
i be then? prob, i need to take pics
again. but i got no tan!!
sad.gif
 
You are tanner than many other people on here such as the very white group consisting of myself, Lol, TR and DanWhite (he's been gone for a while?).
 
24 mar 08 mon
wk 4 day 1

1) barbell squats: 160 ibs
2) incline barbell press: 140 ibs (8, 9 reps)
3) gironda sternum chins : 10 reps
4) barbell military press: 100 ibs (standing)
5) barbell shrugs: 160 ibs
6) alt barbell curls: 12.5 kg x 10
7) close grip bench press: 160 ibs
8) seated calf raises 45 ibs x 10 x 4

trained in the hot afternoon around 4
as i was on leave &amp; after my test,
i trained in the nearby gym. (which
was not my usual gym). packed
with students who seem astonished
at me doing full body workout &amp; fascinated
w e weights i use.
biggrin.gif
 
26 mar 08 wed
wk 4 day 2

1) barbell squats: 170 ibs (smith)
2) incline barbell press: 150 ibs (8, 9 reps)
3) gironda sternum chins : 10 reps
4) barbell military press: 100 ibs (smith)
5) barbell shrugs: 170 ibs (smith)
6) close grip bench press: 170 ibs
8) standing calf raises: 240 ibs x 8 x 3
320 ibs x 6 x 3

today's workout was a disaster.
low on energy &amp; simply mentally
not there. usual rack was taken
up by this showoff who was strong
but had no form. he squat 3 plates
a side but only like quarter reps.

really felt like i was a waste of space
in e gym. skip my deadlifts &amp; bicep curls.
sad.gif
 
<div>
(hotterdog @ Mar. 26 2008,11:20)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">skip my deadlifts &amp; bicep curls.
sad.gif
</div>
You can skip your curls and no one will notice, but never skip deads! The deadlift is the reason we go to the gym.
 
<div>
(hotterdog @ Mar. 26 2008,10:20)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">he squat 3 plates
a side but only like quarter reps</div>
ridiculous
 
<div>
(quadancer @ Mar. 26 2008,16:28)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">You mean he wouldn't leave the squat rack for you?</div>
well, he's doing split trg ie. by bodyparts
it's a gd thing I din wait for him, cause
he was still doing his squats &amp; stiff legged
deadlifts in e rack when I was leaving.
plus, he's bout 1.85m, so imagine how
troublesome it is to have to adjust
the heights &amp; keep loading &amp; deloading
e plates? his rest time is pretty long in
between too.
 
<div>
(TunnelRat @ Mar. 26 2008,19:38)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE"><div>
(hotterdog @ Mar. 26 2008,11:20)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">skip my deadlifts &amp; bicep curls.
sad.gif
</div>
You can skip your curls and no one will notice, but never skip deads! The deadlift is the reason we go to the gym.</div>
ghostface.gif
yes, i know. but over the last 2 sessions,
i really din have the energy to do it. I rather get a good one in than risk lousy form &amp; injury. anyway, i'll do my deadlift on fri, promise
tounge.gif
 
<div>
(fearfactory @ Mar. 26 2008,19:53)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE"><div>
(hotterdog @ Mar. 26 2008,10:20)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">he squat 3 plates
a side but only like quarter reps</div>
ridiculous</div>
cool.gif
u just about summed it up.
mr showoff as mentioned is about 1.85m
so he struts around like a terminator.
he's e only one in e gym tat can squat
3 plates a side &amp; stiff legged deadlift
bout 275 ibs &amp; standing calf raise 500ibs
(whole stack)

BUT his form is god damn f*** up!
quarter reps for squats with some bouncing
to aid in the down &amp; up movements.
1/4 stiff legged form. just bouncing
on the calf raises.

his body looks more like a powerlifter
but not those rugged type than bodybuilder.
he has brute strength but then agan...
go pull a bus !!!
laugh.gif
 
28 mar 08 fri
wk 4 day 3

1) barbell squats: 170 ibs
2) incline barbell press: 150 ibs (9 reps on 2nd set + 1 neg)
3) gironda sternum chins : 10 reps
4) barbell military press: 110 ibs (7 reps on 2nd set)
5) barbell shrugs: 170 ibs
6) barbell curls : 95 ibs
7) deadlifts : 250 ibs (9 reps)
8) close grip bench press: 180 ibs (+10 ibs due to
it being smith)

well, finally did my deadlifts today.
biggrin.gif

energy level still not on par, diet
today wasn't good due to not eating
properly. (went for job interview &amp;
it kinda cocked up &amp; had an unpleasant
encounter while finding food)
sad.gif


edit : should be week 4
 
31 mar 08 mon
wk 5 day 1

today's not exactly a gd day to train
i only had 2 proper meals as i was on
course &amp; underestimated the food supply.
tea break was really literally finger food
&amp; i din had time for breakfast so my 1st
actual meal was a buffet style lunch which
i really ate my fill (3 rounds of many chicken
in between) &amp; i had to stuff a subway sandwich
w coffee in as pre workout meal
sad.gif


1) barbell squats: 185 ibs (suppose to be 175 ibs)
2) incline barbell press: 160 ibs (suppose to be 155 ibs)
3) gironda sternum chins : 10, 10, 8
4) barbell military press: 110 ibs
5) barbell shrugs: 185 ibs (suppose to be 175 ibs)
6) barbell curls : 95 ibs
7) deadlifts : 250 ibs (9 reps)
8) close grip bench press: 185 ibs, smith (suppose to be 175)
9) deadlift : 260 ibs (5 reps only see *)

* all the suppose weight was a result of forgetting
to bring my training sheet which led to a wrong weight
being used (suppose to be for nxt workout!) &amp; i left
my straps at home resulting in poor grip.

think i've to train some grip strength
sad.gif
 
02 Apr 08 wk 5 day 2

1) barbell squats: 185 ibs
2) incline barbell press: 160 ibs
3) gironda sternum chins : 10, 10, 7
4) barbell military press: 110 ibs
5) barbell shrugs: 185 ibs
6) barbell curls : 95 ibs
7) close grip bench press: 185 ibs
8) side lateral raises: 12.5 kg x 10 x 3
9) standing calf raises: 220 ibs x 12 x 2
320 ibs x 8 x 3

today's workout was simply fantastic,
compared to monday but i din do deadlifts
as my tailbone still hurt a bit from monday's
deadlift session (either grip or imbalance)
will resume again on fri
 
<div>
(colby2152 @ Apr. 02 2008,09:15)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Solid deads there hotterdog!</div>
thanks man. actually just wondering do u guys
have an urge to like go back to split training once
in a while? i mean the thought.
rock.gif
 
<div>
(hotterdog @ Mar. 31 2008,09:59)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">7) deadlifts : 250 ibs (9 reps)
9) deadlift : 260 ibs (5 reps only see *)</div>
So, did you do 5 reps of 260 plus 9 reps of 250?

That's a lot of iron...
smile.gif
 
hotter,

I get the thought once in awhile about my old body part split. It worked well for me and I put on a great amount of lean mass during that time (but I was also a beginner, and 10 years younger). I would only consider it at the very end of a cycle...when volume and weight needs to be very high in order to still get results. It would be too tough to do a full-body at that point. This would maybe be for the last 2 weeks before a SD. So I have thught about it.
 
<div>
(hotterdog @ Mar. 31 2008,09:59)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">31 mar 08 mon
wk 5 day 1

today's not exactly a gd day to train
i only had 2 proper meals as i was on
course &amp; underestimated the food supply.
tea break was really literally finger food
&amp; i din had time for breakfast so my 1st
actual meal was a buffet style lunch which
i really ate my fill (3 rounds of many chicken
in between) &amp; i had to stuff a subway sandwich
w coffee in as pre workout meal  
sad.gif


1) barbell squats: 185 ibs (suppose to be 175 ibs)
2) incline barbell press: 160 ibs (suppose to be 155 ibs)
3) gironda sternum chins : 10, 10, 8
4) barbell military press: 110 ibs
5) barbell shrugs: 185 ibs (suppose to be 175 ibs)
6) barbell curls : 95 ibs
7) deadlifts : 250 ibs (9 reps)
8) close grip bench press: 185 ibs, smith (suppose to be 175)
9) deadlift : 260 ibs (5 reps only see *)

* all the suppose weight was a result of forgetting
to bring my training sheet which led to a wrong weight
being used (suppose to be for nxt workout!) &amp; i left
my straps at home resulting in poor grip.

think i've to train some grip strength  
sad.gif
</div>
SORRY should be only 260 ibs for 5 reps
for 31 march. been too tired or low on energy.
blush.gif
 
<div>
(soflsun @ Apr. 02 2008,20:33)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">hotter,

I get the thought once in awhile about my old body part split.  It worked well for me and I put on a great amount of lean mass during that time (but I was also a beginner, and 10 years younger).  I would only consider it at the very end of a cycle...when volume and weight needs to be very high in order to still get results.  It would be too tough to do a full-body at that point.  This would maybe be for the last 2 weeks before a SD.  So I have thught about it.</div>
well soflsun, i discover that I really dislike
the 10s weeks as the weights slowly
pile up as it really requires much concentration
&amp; longer rest time. for some reason, my 5s which
i'm currently in require shorter rest time even
though the poundages are the same
(during initial phase of rolling over)

&amp; though one is able to work a full body
3x a wk which in turn leads to greater stimulation
but u're unable to really focus on one bodypart
entirelly as when u're doing traditional splits
(i know there's always the arguement of
full vs traditional splits)

cause I saw myself in e mirror like last wk
by accident &amp; let's use chest as an example.
certain areas seem to be lagging even
though it looks ok, as you only like do
one major compound movement per bodypart
so you kinda miss out on the sculpting....

a bit confused now.... &amp; my 5s are ending in a wk.
rock.gif
 
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