Hamstrings & Low-volume calves Wednesday, 18 Jan 2012

Calves, low-volume day

Calves were just worked at very high volume on Monday, so today is a low-volume day to avoid overtraining.
Drop-sets, Standing Calf raises
A1 Reps: 10, 10, 10, 10, 10, 10, 10, 10, 10, 10 - Starting at 300 lbs and decreasing 20 lbs each mini-set of 10; rest 2 minutes then repeat this drop-set once for a total of two extended drop-sets(10 sets of 10)

Hamstrings
Romanian Deadlifts super-setted with Single-leg Hamstring curls (kneeling)
Deads:
A1 1 set, 6 reps, 295 lbs, tempo 3/0/X/0, no rest, move to leg-curls
Leg-curls:
A2 1 set, 10 reps, 100 lbs, tempo X/1/3/0,
rest 2 minutes and repeat for a total of 4 super-sets

Romanian Deadlifts drop-sets
B1 4 reps 275 lbs, 4 reps 245 lbs, 4 reps 225 lbs,
rest 2 minutes and repeat for total of 2 drop-sets

Romanian Deadlifts
C1 3 sets, 12 reps, 225 lbs rest 2 min between sets

Ham-Glute raises - kneeling on bench with my feet under other equipment to hold me (these were assisted with a bar as I had to support the movement with my arms to keep from hitting the floor on the eccentric portion of the exercise)
D1 6 sets, 10 reps, rest 1 min between sets

Seated leg curls
E1 3 Drop-sets, 10 reps @ 152 lbs then 5 reps at 138 lbs, rest 90 seconds & repeat

Upper Body - Tuesday, 17 Jan 2012

Cardio - Morning run, 2 1/2 miles

Strength and conditioning
Mid-level (just above knee) Hang Cleans, low weight
5 sets, 6 reps, 115 lbs, 5 sets, 6 reps, 95 lbs, 6 sets, 10 reps, 65 lbs rest 60 seconds between each set
Grand total of 16 sets

Abdominals
Power tower leg raises super set with weighted crunches
A1 15 reps legs extended, 10 reps knee-ups, no rest
A2 Superset, weighted crunch bench, 20 lbs, rest pause to 40 reps or failure
rest 60 seconds repeat for total of 3 sets

Back/Lats
Wide grip pull-ups
1 set 22 reps, 1 set 15 reps, 1 set 12 reps, 1 set 10 reps, 1 set 7 reps, 1 set 5 reps, 1 set 4 reps
Muscular failure was reached each set

Chest, low-volume
Cable flys, drop sets, 8, 8, 8 reps at 27, 22 and 17 lbs respectively, rest 90 seconds repeat for total of 2 drop sets.

Calves and Quads - Monday, 16 Jan 2012

High Volume leg day
Calves
Standing Calf raises super-setted with Donkey Calf raises
A1 4 sets, 12 - 15 reps, 200 lbs, tempo 3/1/X/1, no rest move to Donkey Calf machine
Donkey Calf raises
A2 4 sets, 15 reps, rest pause 3 seconds then 5 rep increments to a total of 30 - 40 reps
rest 90 seconds

Standing Calf machine drop sets
B1 Drop set, 10, 10, 10, 10, 10, 10, 10 reps, starting at 240 lbs, dropping 20 lbs each set of 10. No rest between each drop set of 10.
Rest 2 minutes and repeat for total of 2 extended drop sets


Quads
Tri-set superset, no rest between each exercise in tri-set
A1 Barbell Back / Hack squats, heel raised about 2 inches - 6 reps, 165 lbs, tempo 3/0/1/0, no rest
A2 Plate Loaded Squat Press - 10 reps, 700 lbs, tempo 3/1/X/0, no rest
A3 Leg Extensions - 10 reps, 120 lbs, tempo 1/1/3 rest 2 - 3 minutes and repeat for total of 3 tri-sets
Drop 10 lbs on Barbell Hacks, and drop to 600 lbs on Squat press then repeat exercise in the same manner as indicated above for 2 more tri-sets
Total number of tri-sets is 5

Upright squat machine
3 sets, 6 reps, 180 lbs, tempo 2/0/1/0

Standing Calf raise finisher, drop sets again
B1 Drop set, 10, 10, 10, 10, 10, 10, 10 reps starting at 240 lbs, dropping 20 lbs each set of 10. No rest between each drop set of 10.

Rest 2 minutes and repeat for total of 2 extended drop sets

Upper Body - Saturday, 14 Jan 2012

Strength and conditioning
Mid-level (just above knee)  Hang Cleans, light weight
20 sets, 5 reps, 95 lbs, focus on perfecting form and building stamina

Chest
Incline Barbell Bench super-setted with flat dumbbell flys
A1 4 sets, 6 reps, 155 lbs, tempo 3/1/X/0
Superset Flat bench Dumbbell Flys
A2 4 sets, 8 reps, 35 lbs dumbbell, 3/0/X/0

Flat bench on fulcrum machine
B1 4 sets, 6 reps, 225 lbs, 1/2/0/0

Cable Flys, multi-drop set
C1 3 sets, 8 reps, 30 lbs, drop to 24 lbs, 8 reps, drop to 18 lbs, 8 reps, rest 90 seconds repeat for a total of 3 sets

Hamstrings - Friday, 13 Jan 2012

“Winning is a habit. Watch your thoughts, they become your beliefs. Watch your beliefs, they become your words. Watch your words, they become your actions. Watch your actions, they become your habits. Watch your habits, they become your character. If you don’t think you’re a winner, you don’t belong here.” - Vince Lombardi


Hamstrings
Romanian Deadlifts (Semi-stiff Leg Deads) super-setted with leg curls
A1 4 sets, 6 reps, 275 lbs, tempo 3/0/X/0
Superset with single leg Hamstring Curls
A2 4 sets, 8 reps, 100 lbs, tempo X/1/2/0


Romanian Deadlifts, Drop set
B1 2 sets, 6 reps, 275 lbs, tempo 3/0/X/0 drop to 245 lbs, 6 reps, tempo 2/0/X/0


Hamstring Curls on Hoist seated leg curl machine
C1 4 sets, 10 reps, 152 lbs, tempo X/1/2/0


Reverse Hyperextensions
D1 3 sets, 12 reps, 25 lbs plate, 


*Include plenty of stretching in between sets and exercises.

BioSignature Modulation

Useful info on a relatively new technique/tool to assist with fat loss/weight management.

http://www.charlespoliquin.com/Education/Biosignature.aspx

http://www.nickmitchellblog.com/biosignature-modulation-what-your-body-fat-says-about-you/

http://www.definingedge.ca/services/one_on_one/The%20Tools%20for%20Fat%20Loss.pdf

Thursday January 12, 2012

Morning run. 2 1/2 miles, moderate pace

High Volume Legs Day - Calves and Quads

Calves - Superset Icarian Standing-Calf Machine raises (15) with Icarian Donkey-Calf Machine raises using 3 second rest-pause to reach 30 reps. 2 minute rest between sets. 4 sets total with lots of stretching in between sets.

A1 - 15 reps standing, 220 lbs
A2 - 30 reps donkey, 200 lbs.  10 reps initial then 5 rep rest-pause to 30 reps total. Rest/stretch 2 min, repeat  4 total sets

Bodymasters S-100 Standing Calf Machine
B1 - Standing Calf drop-sets to failure. 220 lbs start, reps - 15, 10, 10, 10, 10, 10, reduce 20 lbs each drop,  rest/stretch 90 seconds, repeat for total of 2 sets

Quads - Barbell back / hack squats, raised heel, tri-set with Cybex Plate Loaded Squat Press and leg extensions.

A1 - Barbell Hack, 165 lbs, 6 reps, 2/1/X/0 tempo, no rest
A2 - Cybex Squat Press, 600 lbs, 10 reps 2/1/X/0, no rest
A3 - Leg Extensions, 120 lbs 10 reps 2/1/X/0
Rest 2 - 3 minutes, repeat for total of 3 sets

B1 - Standing Fulcrum Squat Machine, 180 lbs, 10 reps, 2/1/X/0, rest 2 minutes repeat for total of 3 sets


Final portion of calf routine: 2 drop sets
Bodymasters S-100 Standing Calf Machine

C1 - Standing Calf drop-sets to failure. 240 lbs start, reps - 15, 10, 10, 10, 10, 10, reduce 20 lbs each drop, rest/stretch 90 seconds, repeat for total of 2 sets

Wednesday, Jan 11, 2012

Today's routine:  High Volume Day, upper body

Mid Level Hang Cleans - 14 sets, 6 reps. low weight - 65 lbs 1 minute rest between sets.

Abdominals - Focus on Lower Abs, multi-set. as follows:
15 extensions on power tower followed by 20 situps on Abdominal bench.  5 second rest,
10 extensions on tower, 20 situps/failure on Abdominal bench. (push through failure here to reach 20 using rest-pause).  5 second rest,
5 extensions on tower followed by 20 situps on Abdominal bench, rest-pause as needed to reach 20

Pull-ups, wide grip
7 sets of maximum to failure each set:
20(should've done more), 18, 15, 13, 11,  8, 7, 5
The last couple PUs of each set were partials as I approached complete failure for each set.