Danielrh's Journal

[danielrh]

Thanks, Sooty. I will check it out.

 

[danielrh]

Here is the work out for 11/26:

DB Bench:
35x15
30x15
35x14
35x11
30x11
30x10

Incline DB Flyes:
25x8
20x10

Straight Arm DB:
30x15
35x14

Tricep Push down w/ rope:
50x8
40x9
40x13 (Got the form right on this one)

Cable Lying Tricep Extension:
40x15
50x11
50x8

Seated Tricep Press:
25x12
25x6
20x10

Still feel Monday's workout and now yesterday's. What I picked up from the Mike Mentzer article is did 1 to 2 sets to and failure in the 6 to 8 rep range and split the body workout into two parts every other day. Certainly something for me to keep in mind.

Daniel

 

[sootywooty]

Still feel Monday's workout and now yesterday's. What I picked up from the Mike Mentzer article is did 1 to 2 sets to and failure in the 6 to 8 rep range and split the body workout into two parts every other day. Certainly something for me to keep in mind.

Daniel

Yes he had some good ideas! i do one warm up set first with about 20 reps, specially for the tricep ones, elbows need to be well oiled, then rest for a while, and then go into the heavy set or sets if is a super set in the schedule.

I like your cat avatar btw! that is why i call myself sootywooty, my cats name is Sooty. lol!

 

[danielrh]

Okay, I have worked out three times this week but still trying to figure some things out. I tried workout 1 from the Mike Mentzer article yesterday but I felt like it was not sufficient so I read more closely at what he did. I have determined I can't do what he did since I have no help to do forced sets or negative sets. That being the case I think I will modify it by doing three sets per exercise with the set first 6 to 8 reps and the final two to failure. Training every other day and when I can get up to the Y I will do some proper squats and dead lifts. Numbers will resume being posted next Monday, but I am also using Bodyspace to help me track and get used to the routines.

 

[sootywooty]

That is ok i do that also, 3 sets sometimes or mayb 4! the main thing is to track your muscle gains and check for any BF increase to check it is lean mass you are gaining.

It is like i have stayed the same wth over the last couple of mths, but lost about an inch around my middle, and my BF for that area has lowered abit, but my general size and arms have increased a little as well.

Good Luck with it All!

 

[woodswise]

Okay, I have worked out three times this week but still trying to figure some things out. I tried workout 1 from the Mike Mentzer article yesterday but I felt like it was not sufficient so I read more closely at what he did. I have determined I can't do what he did since I have no help to do forced sets or negative sets. That being the case I think I will modify it by doing three sets per exercise with the set first 6 to 8 reps and the final two to failure. Training every other day and when I can get up to the Y I will do some proper squats and dead lifts. Numbers will resume being posted next Monday, but I am also using Bodyspace to help me track and get used to the routines.

I am pretty sure Mike Mentzer's workouts are reported as working sets only, but that he did several warmup sets before the working sets. Also, I have always doubted someone could enjoy the success that Mike Mentzer did with his workouts, if they had not fully developed their mind-muscle connection, which takes years for some of us.

 

[sootywooty]

I am pretty sure Mike Mentzer's workouts are reported as working sets only, but that he did several warmup sets before the working sets. Also, I have always doubted someone could enjoy the success that Mike Mentzer did with his workouts, if they had not fully developed their mind-muscle connection, which takes years for some of us.

Yep Woodswise thats right! i mentioned about warm up sets myself earlier in the thread, i do two myself spec for the triceps.

The main point i think Mike is getting at is not overtraining the muscles, but hitting them with wth and intensity combined, which to me seems a good point, i seemed to gain nothing doing 16 sets for each bodypart myself, but not saying it may not work for some.

 

[danielrh]

Did squats and dead lifts on Sunday 12/8. Never having done them before I was not real comfortable. I did a warmup on each and then 135x5x4. I think I need to get the bar lower on my shoulders so my neck does not feel bruised the next day. No numbers this time around, but I did Leg Press, Sitting Leg Extension, Seated Leg Curl, Calf Raises, and Lunges. Except for the lunges, everything was to failure at 6 to 8 reps and 3 to 4 sets with the last 2 or 3 sets to failure.

12/9 - No work out. Quality Audit and lunch with the auditor.

12/10 - Chest and Triceps:
Dumbbell Flyes:
30x8
40x11
40x8
40x5

Barbell Bench Press
85x8
105x10
105x8
105x7

Barbell Incline Bench
65x8
75x9
75x7

Dips - BW
20, 18, 14

Tricep Pulldown
60x8
80x8
80x7

Barbell Tricep Press
50x7
50x9
50x8

Incline Dumbbell Press
20x8
20x7
20x6

Except for the first set all sets are to failure. Still have DOM in my legs from Sunday.

Daniel

 

[sootywooty]

Well Done Daniel! Yes with the squats it can hurt accross the back and shoulders to start with, we use to use some padding of some sort to start with if i remember.

Any wth gain yet btw, not sure how many workouts you have done so far.

 

[ChrisLindsay9]

That's a nice bit of work there!

 

[danielrh]

Thanks for the encouragement, guys. Sooty, nothing definitive with regard to weight gain, but when I joined I was about 121 lbs and I have been at 122.5 to 123 for the past week.

Workout for 12/11 is on my core:

Bicycles (Cross Body Crunch): 130, 70, 50

Back Extension Machine:
110x8
120x20
125x18

Abdominal Machine
110x10
110x9
110x7

Dumbbell Side Left
50x15x3

Hanging Leg Raise
27, 14, 13

Plank
1:30 minutes x2

Side Plank
1:00 minute each side x1

Ended by holding my feet six inches off the ground while lying flat on my back for 2:00 minutes.

 

[sootywooty]

Thanks for the encouragement, guys. Sooty, nothing definitive with regard to weight gain, but when I joined I was about 121 lbs and I have been at 122.5 to 123 for the past week.

Thats good around a 2lbs gain! I know i gained 7lbs in the first six mths and i trained 3 times each week, but knew nothing much about diet which can help even more.

Keep Up the Good Work!