Monsonbychoke Training Log

Discussion in 'Training Logs' started by Walter Sobchak, Sep 17, 2008.

  1. Anal Prolapse

    Anal Prolapse Cavs Creampied My Bostonhole

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    I will start of with yesterdays workout as today i am off.

    all my workouts are done with a belt only. Thats if the exercise requires a belt.



    SQUATS----I base my squat workout on 4 heavy sets at 3 reps.

    120X15 (WARMUP)
    170X8 (WARMUP)
    220X1 (WARMUP)
    220x2 (WARMUP)

    330X3
    320x3
    310x3
    300x3

    REP SET TO FINISH

    220x10





    On my squat day i then do crunches at the end. This is good to do on your squat day to. Doing squats is the best all around workout IMO but you want to strengthen your entire core you want to get your stomach strong to.


    CRUNCHES

    80
    70
    50

    DONE----AND READY TO EAT ANYTHING THAT GETS IN MY WAY!


    TOMORROW WILL BE SHRUGS...
     
  2. Noob

    Noob www.myspace.com/mmaspot

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    Best of luck buddy. Keep us posted on your progress.
     
  3. Rufio

    Rufio New Member

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    Are you able to make your legs grow with that low volume of squats? Or is it just for strength training purposes? Also, do you need a spotter to keep proper form (I'm assuming you try to go near failure with those)?
     
  4. strife

    strife I

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    You build muscle with high intensity, low rep, high weight, lifting. Not sure what you're trying to ask. Keeping form is really never the issue.
     
  5. Noob

    Noob www.myspace.com/mmaspot

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    Hypertrophy (10 dollar word for muscle growth) is generally accompanied by sets of 8-12 repetitions.

    Pure strength comes with higher weight and lower reps. Ie powerlifters, etc.
     
  6. Anal Prolapse

    Anal Prolapse Cavs Creampied My Bostonhole

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    Yes most def, Low reps with higher weight is the best way to build strength. As for a spotter I always work out with my buddy but i would not say he spots me, if anything he tells me if for some reason i do not go below parallel. If i can not make the lift i put the bar on the rests. I use a powerlifting squat rack. As for form, I try to never sacrafice form. I alway keep my back straight and head up. Some people tend to lower their head. Big mistake if you lower your head your going to go forward and your back is going to have to do 80% of the lift, thats assuming you get it.

    As for going near failure, i go to a area i call the red zone. A workout i listed above should drain you from head to toe and you should be hungry as can be. Thats when you know your body is getting stronger. Sometimes i eat after that work out and i can eat again................hope this answered your ?
     
  7. Anal Prolapse

    Anal Prolapse Cavs Creampied My Bostonhole

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    As for my workout today.....I did arms

    today i did striaght bar curls

    70x12 (warmup)
    90x12 (warmup)


    110x10
    120x10
    130x8
    140x5

    rep set with
    90x18


    triceps extensions

    60x12
    70x12
    80x10

    I tweaked my tricep at this point. nothing serious...i just stopped at this point.

    Crunches

    100




    done!
     
  8. Rufio

    Rufio New Member

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    Yeah, just curious. I haven't heard of many people getting the best leg growth from under 10-15 reps. Even Doggcrapp Training (the most widely used non-powerlifting high intensity program today) recommends about 10 reps for legs, sometimes followed by a high volume drop set. With that level of strength though, I'm assuming you're pretty big already.
     
  9. Anal Prolapse

    Anal Prolapse Cavs Creampied My Bostonhole

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    lets put it this way...I Have been lifting for a while before my knee injury 2 years ago. Since starting lifting again in the squat, i made more gains than i ever did by doing heavy weight for reps of 3. Thats how powerlifters train.


    As for me being big...i am 6'1 230 not sure if thats big but thats what i am. I have put on 15 lbs in just over 2 months lifting like this.
     
  10. Rufio

    Rufio New Member

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    Yeah, the majority of people (who don't juice) seem to put on muscle better with low volume/high intensity on most excercises. The most common exceptions seem to be quads and calves, which even pro-high intensity guys will up the volume on some for optimal growth. Everyone's body responds different to different types of training though, which is why I was curious as to how your quads are growing with this compared to doing higher reps on the squats.


    BTW, how long do you rest between sets? Is it traditional powerlifting with long rests or a circuit training/powerlifting hybrid with high intensity but short rests?
     
  11. Anal Prolapse

    Anal Prolapse Cavs Creampied My Bostonhole

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    Yes just like trad powelifting with longer breaks
     
  12. Anal Prolapse

    Anal Prolapse Cavs Creampied My Bostonhole

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    ok so yesterday I did bench.

    warmup with 120 x whatever it was i do not remember

    170x15
    200x12
    305x3
    295x3
    285x3
    270x4

    220x 8 for a rep set.

    I was pleased with this workout all around. Although i still think i need to improve a bit
     
  13. Anal Prolapse

    Anal Prolapse Cavs Creampied My Bostonhole

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    I had been sick the last week but did shoulders and lats yesterday

    Behind the neck presses

    120x12 (warmup)
    130x10
    140x8
    150x8
    165x6
    120x18 (rep set)


    CHIN UPS

    15
    12
    12
    10
    8
     
  14. Anal Prolapse

    Anal Prolapse Cavs Creampied My Bostonhole

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    arms today

    110x12
    120x12
    130x10
    140x6

    rep set
    100x12


    tricep behind the neck


    I forgot to post my shrugs and shoulder workout and squat from this week been so busy

    60x15
    80x12
    90x10
    95x8
    100x7

    measured my arms today....17 1/2 inches
     
  15. #1taz

    #1taz You sure you want me to give a fuck? Site Donor

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    That's not your true daily routine MBC. C'mon...tell the truth.

    Shouldn't this really say:

    8:00 AM went to work
    8:30 AM took squad car to waffle house
    10:00 AM talked to hookers about overcharging
    10:30 AM stopped at Winchells' and Krispy Kreme for 1 dozen assorted doughnuts each
    11:00 AM slept off sugar buzz in squad car behind billboard on back road
    1:00 PM went to lunch at all you can eat buffet
    3:00 PM inspected adult video store for discount porn
    4:00 PM stopped back by Winchell's and Krispy Kreme's for another 1 dozen assorted doughnuts each
    5:00 PM washed shart stains out of squad car seat before turning it in
    6:00 PM went home to tell wife big stories of my hazardous and exciting day spent serving and protecting the public


    Sorry....just couldn't resist.:duckhunt:
     
  16. Anal Prolapse

    Anal Prolapse Cavs Creampied My Bostonhole

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    if i did not know you were joking i might be offended......;)


    i hate fucking donuts, you eat one and it feels as though its in your stomach for a year
     
  17. #1taz

    #1taz You sure you want me to give a fuck? Site Donor

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    Sorry dude...I just had to. I just couldn't resist picking on you. But hey...it could be worse. I could be a clickspark owner, I could be twins, and I could be webcamming you naked....lol

    Now don't you feel better?
     
  18. Rufio

    Rufio New Member

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    I'm taking a Careers in Criminal Justice class right now. This cop who was a guest speaker said that the stereotype came from the long overnight shifts a lot of cops are assigned to and the fact that Dunkin Donuts was like the only place open that late thirty years ago. Nowadays they avoid ever going to Dunkin Donuts, no matter how much they want to.

    Actually, I onced locked my keys in my car at a Dunkin Donuts right across the street from town hall. I had to go over there and get a cop to come to Dunkin Donuts to get my door open.
     
  19. Poindexter

    Poindexter Reputation: ∞ Staff Member

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    Reviewing your training log, I get the impression you may look like Monson's doppelganger...
     
  20. Anal Prolapse

    Anal Prolapse Cavs Creampied My Bostonhole

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    nah....i am 6'1 235 ......i am not ripped like him..i am a big guy really i guess. i dont know how to describe it...lol
     

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