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basily
Level

Join date: Aug 2011
Posts: 775

Peck deck - 85x20, 115xAMRAPx2, 130xAMRAPx3
Flat BB bench (1/2 inch from chest) - BAR, 135, 155x6, 185x4, 190x2x10
Incline DB press (lvl 2) - 45, 60x12, 70x8x4, 70xAMRAP
NG pull up - BW, 22.5x6x6
HS MTS seated incline chest press (WPS) - 30x15, 50, 60xAMRAPx3; last set drop @ 40xAMRAP
Pronated Tbar row (chest sup) - 45x20, 70x15, 80x10x4

Super set:
DB shrug - 45xAMRAPx5
Plate front raises - 10x12, 20x15x2, 25xAMRAPx2

Peck deck (high) - 110, 115xAMRAPx3
Supinated pull down (pause @ bottom) - 105, 120x10-12x3
Machine lateral - 25x20, 40, 45xAMRAPx3, 50xAMRAP; last set drop @ 20xAMRAP partials

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yonkey
Level 5

Join date: Nov 2009
Posts: 450

Your physique is looking sharp!! Definitely on the right track. Thanks for taking the time to explain. I picked up some general patterns from reading your log, but, I kept thinking, what in the hell is this guy doing? Pure insanity, lol. I have trained pretty much exclusively like a bodybuilder for my training history and am kind of bored with it all.

I'm leaning towards something similar to what you have going on in here. More strength work in lower rep ranges and accessory work in typical bb'er rep ranges and much higher. I am stealing some great ideas from your log for sure. How do you settle on your exercise selection for the day? Also, what are the upper ends of rep ranges you utilize? Thanks again.

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basily
Level

Join date: Aug 2011
Posts: 775

Sumo DL - 135, 225, 315, 405x3x3, 455x3x2, 475x2x2, 495x1x5, 495x2
Sumo DL (pause @ mid shin) - 405x3x4
Back squat (low) - 135, 225, 245x4x8
Incline CG bench (1/2 inch from chest) - BARx8, 135x5, 155x2x6

Super set:
Incline DB row - 40, 55x12x3
Dip - 10xAMRAPx3

Machine preacher curl - 25, 50, 60xAMRAPx3
Machine supinated seated row - 75, 135xAMRAPx3; last set drop @ 90xAMRAP
Reverse cable wrist curl (kg) - 37.5, 47.5, 57.5, 62.5xAMRAPx3
Seated calf raise - 50xAMRAPx4
Standing calf raise - 115, 135xAMRAPx4; last set drop @ 95xAMRAP
Lying leg curl - 50, 65, 80xAMRAPx3; last set drop @ 50xAMRAP
Seated leg extension - 45, 60, 75xAMRAPx2, 90xAMRAP; last set drop @ 45xAMRAP

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basily
Level

Join date: Aug 2011
Posts: 775

yonkey wrote:
Your physique is looking sharp!! Definitely on the right track. Thanks for taking the time to explain. I picked up some general patterns from reading your log, but, I kept thinking, what in the hell is this guy doing? Pure insanity, lol. I have trained pretty much exclusively like a bodybuilder for my training history and am kind of bored with it all.

I'm leaning towards something similar to what you have going on in here. More strength work in lower rep ranges and accessory work in typical bb'er rep ranges and much higher. I am stealing some great ideas from your log for sure. How do you settle on your exercise selection for the day? Also, what are the upper ends of rep ranges you utilize? Thanks again.


Appreciate the interest and kind words! Just creeped your pics and it looks like I should be the one asking you for advice haha.

My core exercises depend on the body-part i'm trying to improve physically; currently they are chest, traps, forearm and legs (hamstring and calves specifically).

I usually begin with a compound movement for low reps (2-5) done in many sets (4-10); I do this because it allows me to lift a heavier weight each set with good form and the same amount of volume had it been done following a bodybuilding scheme (e.g. 4 sets 10 vs 10 sets of 4). Then I would follow with 2/3 accessory movements that targets that same body-part for higher reps (6-20) done in less sets (3-5). The last set of the last accessory movement is usually taken to failure done via AMRAP, drop-sets, partial-reps, rest-pause, or a combination of the aforementioned. Because I typically train 2/3 bodyparts in a session the accessories for the main lifts are usually not done right after another. The first accessory movement is usually one that complements the main lift while subsequent accessories are selected based on gives me the most pump. The same logic is applied for the other body-parts trained that day except the main/compound movement for that body-part is usually less taxing on the CNS/performed at a lower intensity.

This is probably all very confusing so I'll walk you through my current chest workout to give you a better understanding.

Chest usually begins peck fly to pre-exhaust because otherwise I won't feel my chest on the bench press. After the flat BB bench (main compound) I would follow with an accessory for the chest and because I've really been wanting to better my upperchest, I would do any incline pressing movements and fly movements that emphasize the upper chest development. Then I would perform an exercise for another muscle group before hitting my second chest accessory movement (e.g. pull ups). Also after the flat BB bench (main compound) I would do the subsequent exercises as super-sets (e.g. incline DB press and weighted pull ups) to save time. This process would continue until everything is done.

For smaller body-parts, like traps, forearm, and calves, they are performed in the middle/end of every workout session provided they are not sore. I find that these smaller parts, for me at least, respond better to high frequency, lower weight done with high volume; I think high volume is a must given the short ROM required for the exercises. While these parts can also grow from heavier weights and high volume but because my purpose is to shape those muscles I find this approach to work well for me. So for traps, for example, I would perform 4/5 sets of shrugs with each set taken to failure. For all of these smaller body-part emphasis is given to the squeeze/contraction rather than the weight.


I didn't proof read what I just wrote so.... let me know if you have anymore questions and I'd be glad to explain it!

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basily
Level

Join date: Aug 2011
Posts: 775

Peck deck - 85x20, 115x15, 130, 145, 160x10
Flat BB bench (1/2 inch from chest) - BARx8, 135, 155, 175x5x8, 195x2x2
Incline DB press - 40, 60x10, 75x8x4, 85x3-5x2
Chin up - BWx8, 10x8x4, BWxAMRAP
HS MTS seated chest press (WPS) - 30, 40, 50xAMRAPx3; last set drop @ 30xAMRAP
Pronated tbar row (chest sup) - BAR, 45, 70, 90x8x4; last set drop @ 55x8 squeezing reps

Super set:
EZ bar front raise (supinated) - 20x15x5
DB shrug - 50x15-20x5

Seated cable fly (high) - 20, 30, 40, 50, 30xAMRAP
Medium width pull down (kg) - 35, 60x15x3
Machine lateral - 20, 40, 50xAMRAPx4; last set drop @ 30xAMRAP


Loved the feeling from the front raises, gonna start doing it this way instead of with a plate.

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yonkey
Level 5

Join date: Nov 2009
Posts: 450

basily wrote:

Appreciate the interest and kind words! Just creeped your pics and it looks like I should be the one asking you for advice haha.

My core exercises depend on the body-part i'm trying to improve physically; currently they are chest, traps, forearm and legs (hamstring and calves specifically).

I usually begin with a compound movement for low reps (2-5) done in many sets (4-10); I do this because it allows me to lift a heavier weight each set with good form and the same amount of volume had it been done following a bodybuilding scheme (e.g. 4 sets 10 vs 10 sets of 4). Then I would follow with 2/3 accessory movements that targets that same body-part for higher reps (6-20) done in less sets (3-5). The last set of the last accessory movement is usually taken to failure done via AMRAP, drop-sets, partial-reps, rest-pause, or a combination of the aforementioned. Because I typically train 2/3 bodyparts in a session the accessories for the main lifts are usually not done right after another. The first accessory movement is usually one that complements the main lift while subsequent accessories are selected based on gives me the most pump. The same logic is applied for the other body-parts trained that day except the main/compound movement for that body-part is usually less taxing on the CNS/performed at a lower intensity.

This is probably all very confusing so I'll walk you through my current chest workout to give you a better understanding.

Chest usually begins peck fly to pre-exhaust because otherwise I won't feel my chest on the bench press. After the flat BB bench (main compound) I would follow with an accessory for the chest and because I've really been wanting to better my upperchest, I would do any incline pressing movements and fly movements that emphasize the upper chest development. Then I would perform an exercise for another muscle group before hitting my second chest accessory movement (e.g. pull ups). Also after the flat BB bench (main compound) I would do the subsequent exercises as super-sets (e.g. incline DB press and weighted pull ups) to save time. This process would continue until everything is done.

For smaller body-parts, like traps, forearm, and calves, they are performed in the middle/end of every workout session provided they are not sore. I find that these smaller parts, for me at least, respond better to high frequency, lower weight done with high volume; I think high volume is a must given the short ROM required for the exercises. While these parts can also grow from heavier weights and high volume but because my purpose is to shape those muscles I find this approach to work well for me. So for traps, for example, I would perform 4/5 sets of shrugs with each set taken to failure. For all of these smaller body-part emphasis is given to the squeeze/contraction rather than the weight.


I didn't proof read what I just wrote so.... let me know if you have anymore questions and I'd be glad to explain it!




lol, thanks. I've got a lonnng ways to go and not a whole lot of time to get there. At this point, if I can improve anything I'll take it .

Thanks for the explanation, it helps a great deal.

How often per week are you hitting the main muscle groups you are focusing on right now? I'd research that on my own, but, I am crunched for time. I intend to start something similar to your current setup when I am not so busy with work (I'm a CPA in the middle of tax season).

I'm going with quads, back thickness, calves and forearms for my initial run. I've got to admit, I am pretty jacked about training a lot more intuitively and learning along the way. Would you mind taking a look when I get something put together and letting me know your thoughts?

Thanks!

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basily
Level

Join date: Aug 2011
Posts: 775

AM:
BB curl - 30, 50, 70xAMRAPx4
Incline CG bench (1/2 inch from chest) - BAR, 95, 135, 155x3x5, 155x6
DB hammer curl - 22.5, 45xAMRAP, 50xAMRAPx3, 40xAMRAP
Seated DB overhead extension - 30, 60x15x3, 70x9
Machine preacher curl - 40, 80, 95xAMRAPx4; last set drop @ 65xAMRAP
EZ bar tricep push down - 30, 60xAMRAPx4
High cable face pull - 25x20, 30, 35, 40xAMRAP
Machine supinated seated row - 85, 130xAMRAPx3

PM:
Back squat (high/squeezing reps) - 135x12, 155, 175x12x4
Deficit DL (3") - 315x4x4, 315x12
Horizontal calf - 70, 130, 150, 170xAMRAPx3
Lying leg curl - 50, 80xAMRAPx3
Seated leg extension - 55, 70xAMRAPx3
High cable face pull - 25, 45xAMRAPx4

Trying to develop the vastus lateralis a bit to fill up the shorts for summer time :)

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basily
Level

Join date: Aug 2011
Posts: 775

yonkey wrote:
basily wrote:

Appreciate the interest and kind words! Just creeped your pics and it looks like I should be the one asking you for advice haha.

My core exercises depend on the body-part i'm trying to improve physically; currently they are chest, traps, forearm and legs (hamstring and calves specifically).

I usually begin with a compound movement for low reps (2-5) done in many sets (4-10); I do this because it allows me to lift a heavier weight each set with good form and the same amount of volume had it been done following a bodybuilding scheme (e.g. 4 sets 10 vs 10 sets of 4). Then I would follow with 2/3 accessory movements that targets that same body-part for higher reps (6-20) done in less sets (3-5). The last set of the last accessory movement is usually taken to failure done via AMRAP, drop-sets, partial-reps, rest-pause, or a combination of the aforementioned. Because I typically train 2/3 bodyparts in a session the accessories for the main lifts are usually not done right after another. The first accessory movement is usually one that complements the main lift while subsequent accessories are selected based on gives me the most pump. The same logic is applied for the other body-parts trained that day except the main/compound movement for that body-part is usually less taxing on the CNS/performed at a lower intensity.

This is probably all very confusing so I'll walk you through my current chest workout to give you a better understanding.

Chest usually begins peck fly to pre-exhaust because otherwise I won't feel my chest on the bench press. After the flat BB bench (main compound) I would follow with an accessory for the chest and because I've really been wanting to better my upperchest, I would do any incline pressing movements and fly movements that emphasize the upper chest development. Then I would perform an exercise for another muscle group before hitting my second chest accessory movement (e.g. pull ups). Also after the flat BB bench (main compound) I would do the subsequent exercises as super-sets (e.g. incline DB press and weighted pull ups) to save time. This process would continue until everything is done.

For smaller body-parts, like traps, forearm, and calves, they are performed in the middle/end of every workout session provided they are not sore. I find that these smaller parts, for me at least, respond better to high frequency, lower weight done with high volume; I think high volume is a must given the short ROM required for the exercises. While these parts can also grow from heavier weights and high volume but because my purpose is to shape those muscles I find this approach to work well for me. So for traps, for example, I would perform 4/5 sets of shrugs with each set taken to failure. For all of these smaller body-part emphasis is given to the squeeze/contraction rather than the weight.


I didn't proof read what I just wrote so.... let me know if you have anymore questions and I'd be glad to explain it!




lol, thanks. I've got a lonnng ways to go and not a whole lot of time to get there. At this point, if I can improve anything I'll take it .

Thanks for the explanation, it helps a great deal.

How often per week are you hitting the main muscle groups you are focusing on right now? I'd research that on my own, but, I am crunched for time. I intend to start something similar to your current setup when I am not so busy with work (I'm a CPA in the middle of tax season).

I'm going with quads, back thickness, calves and forearms for my initial run. I've got to admit, I am pretty jacked about training a lot more intuitively and learning along the way. Would you mind taking a look when I get something put together and letting me know your thoughts?

Thanks!


For sure, send it my way when your done planning everything! I try to hit the main muscle groups twice a week hard. If I'm learning a new movement/exercise for the main muscle group however I may perform that exercise at the end of other workouts with like 25% of normal weight to practice on the form and getting the feel.

Can't wait to see what you come up with!

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basily
Level

Join date: Aug 2011
Posts: 775

Back squat (low/pause) - BAR, 135x8, 185, 225, 245x4x15
BB SL - 135, 225x8x5
BB shrug - 135xAMRAPx5
Lying leg press (NoBase) - 90, 180, 270, 360, 270xAMRAP
Kneeling leg curl (WPS) - 20x20, 30x15, 50x10x4, 55xAMRAP; last set drop @ 35xAMRAP
Lying leg curl (partial reps) - 80xAMRAPx4
HS MTS Seated leg extension (WPS) - 20, 30x15, 50x12x4; last set drop @ 35xAMRAP
Machine supinated seated row - 70. 100, 115xAMRAPx4; last set drop @ 85xAMRAP

Back squats were done every minute on the minute

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basily
Level

Join date: Aug 2011
Posts: 775

Seated cable fly - 20, 30, 40, 45, 50xAMRAP; last set drop @ 30xAMRAP
Flat BB bench (1/2 inch from chest) - 135x8, 155x5, 185x4x9, 185x7
Incline DB bench - 45, 65x12, 75x9, 85x3-5x4
Wide width pull up - BWxAMRAPx6
MTS HS seated incline chest press (WPS) - 20, 40, 50xAMRAPx3, 60xAMRAP; last set drop @ 40, 20xAMRAP (Seat just below 7)
Pronated tbar row (chest sup) - BAR, 45, 70x15, 80x12, 90xAMRAPx3; last set drop @ 65, 45xAMRAP squeezing reps

Super set:
EZ bar front raise (supinated) - 20xAMRAPx4, 30xAMRAP
DB shrug - 45xAMRAPx5

Peck deck (high) - 105, 125xAMRAPx3
Supinated pull down (squeezing reps) - 80, 110x12x2, 125x10x2
Machine lateral - 25, 45, 55xAMRAPx4; last set drop @ 35xAMRAP

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basily
Level

Join date: Aug 2011
Posts: 775

Back squat (low) - 135, 225, 265x4x10, 285x4
Sumo DL - 155, 265, 355, 445x3, 495x3x4, 515, 525x1
Sumo DL (pause @ mid shin) - 445x2x2
Deficit DL (3") - 355x6x4

Incline CG bench (1/2 inch from chest) - 135, 155, 165x3, 175x1x2
Dip (tricep) - 12.5xAMRAPx3
NG cable row (foreword lean) - 75, 105, 120x8x3; last set drop @ 90xAMRAP
Reverse cable wrist curl - 90, 120xAMRAPx4
Seated leg extension - 60, 75xAMRAPx5
Lying leg curl - 55, 70xAMRAPx5
Seated calf raise - 50, 60xAMRAPx4


Back is starting to feel better. Deadlift PRs coming soon, hopefully...

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basily
Level

Join date: Aug 2011
Posts: 775

Cable fly - 15, 30xAMRAPx3, 45xAMRAPx2; last set drop @ 15x12
Flat BB bench (1/2 inch from chest) - BAR, 135, 155x5, 190x3x11, 190x5
Incline DB press - 45, 65x12, 75x8x4, 80x6
Medium width pull up - BWx8-10x5
HS low row (WPS) - 45, 70, 80, 95x12x3; last set drop @ 70, 45xAMRAP
Seated DB shoulder press (paused) - 50x8, 60x5x3, 65x1, 70x5

Super set:
EZ bar front raises (supinated) - 25xAMRAPx5
DB shrugs - 45xAMRAPx5

Supinated pull down - 120, 135, 150, 165, 180, 195x6; last set drop @ 120xAMRAP wide width pull down
Trap bar farmers walk (exclude bar) - 270x10metersx3, 320x10metersx3, 360x10metersx2
Machine lateral - 45, 60, 75xAMRAPx4; last set drop @ 60, 45xAMRAP

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basily
Level

Join date: Aug 2011
Posts: 775

AM:
Back squat (low/pause) - 135, 225, 275x4x6, 225x8
Deficit DL (3") - 135, 225, 365x3x4, 365x6
Seated calf raises - 70xAMRAPx6
Seated leg extension - 60, 75xAMRAPx4; last set drop @ 60, 45xAMRAP
Reverse peck fly - 45xAMRAPx8


PM:
BB curl - 30, 50, 75xAMRAPx5
Incline CG bench (1/2" from chest) - BARx5, 135, 160x3x8

Super set:
DB Hammer curl (cross body) - 25, 50xAMRAPx4
Seated DB overhead extension - 25, 65xAMRAPx4

Machine preacher curl - 70xAMRAPx4, 100xAMRAP
Cable tricep pull down - 45, 60xAMRAPx4

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basily
Level

Join date: Aug 2011
Posts: 775

Back squat (high) - BAR, 135x5, 185x10x2, 225x10x4
Back squat (low) - 225x10, 245, 265, 285x2, 305x1x10
BB SL - 95, 145. 165x12x5
Lying leg press (noBase/high) - 180, 270xAMRAPx4
Standing calf raises - 80, 100, 120xAMRAPx3, 140xAMRAP; last set drop @ 60xAMRAP
Lying leg curl - 65, 80, 95xAMRAPx4; last set drop @ 65xAMRAP
Seated leg extension - 40, 70, 85xAMRAPx3; last set drop @ 55xAMRAP
Machine supinated seated row - 70. 100, 115, 125xAMRAPx3; last set drop @ 95xAMRAP


Didn't mean to high bar squat so much but was working in with someone who was much taller.

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basily
Level

Join date: Aug 2011
Posts: 775

Peck deck - 90, 105, 120xAMRAPx4; last set drop @ 90xAMRAP
Flat BB bench (1/2 inch from chest) - BAR, 135, 155x5, 190x3x11, 190x5
NG pull up - BWxAMRAPx4
DB seated shoulder press - 50, 65x2, 70, 80x1
DB seated shoulder press (pause) - 60x5-7x5, 65x2x4

Super set:
DB skull crusher - 25, 30xAMRAPx3
DB hammer curl - 55xAMRAPx3

Super set:
BB front raises (supinated) - 25xAMRAP, 30xAMRAPx3
DB shrugs - 45xAMRAPx4

Supinated pull down - 120, 150, 180, 195xAMRAP; last set drop @ 150, 105xAMRAP
Reverse cable wrist curl - 105, 120, 135, 150xAMRAPx2
Machine lateral - 60, 75xAMRAPx4; last set drop @ 60xAMRAP partials
Incline DB fly - 35xAMRAPx3

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basily
Level

Join date: Aug 2011
Posts: 775

Back squat (low) - 135, 185, 225x3, 275x5x8, 295x1
Sumo DL - 155, 265, 355x3, 405, 445x2, 500, 525x1, 550xFAILx3, 540x1x2
Sumo DL (speed) - 455x3x4

Seated DB shoulder press (pause) - 50, 60, 70x2, x3, x4x3
HS seated shoulder press (WPS) - 55xAMRAPx3
Standing calf raise - 100, 120, 140, 160xAMRAPx3; last set drop @ 120xAMRAP
Seated calf raises - 70xAMRAPx4
Kneeling leg curl - 30x12x3, 40x8x3
Seated leg extension - 65, 80xAMRAPx2, 95xAMRAPx2
Seated NG cable row (forward lean) - 75, 90xAMRAPx2

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basily
Level

Join date: Aug 2011
Posts: 775

Peck deck - 90, 120, 150xAMRAPx2, 165xAMRAPx2; last set drop @ 105, 75xAMRAP
Flat BB bench - BAR, 135, 165x5, 185x5x7, 185x
HS low row (WPS) - 47.5, 82.5x15, 107.5x8x4, 72.5, 47.5xAMRAP squeezing reps
Seated DB shoulder press (pause) - 50x5, 60, 70, 75x2-3x6, 60x4-6x4
Medium width pull up - BWxAMRAPx6
Incline DB fly - 35xAMRAPx2, 40xAMRAPx3

Superset:
DB arm circle (foreword & backward) - 5x30-40x5
DB shrugs - 45xAMRAPx5

NG pull up (2s up/down) - BWx5x4
Reverse cable wrist curl - 90, 135, 150, 165xAMRAPx3; last set drop @ 120xAMRAP
Machine lateral - 60xAMRAPx4

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basily
Level

Join date: Aug 2011
Posts: 775

BB curl - 35, 50, 75x6x6; last set drop @ 45xAMRAP
Incline CG bench (1/2 inch from chest) - BAR, 95, 135xAMRAPx4

Super set:
DB hammer curl - 25, 55xAMRAPx4
Incline EZ bar skull crusher (noBar) - 20, 40xAMRAPx4

Machine preacher curl - 75xAMRAPx3
Reverse EZ tricep pull down - 30, 45, 60, 75xAMRAP

Deficit DL (3") - 135, 225, 275, 315, 365, 385x3, 385x2x5
Seated calf raises - 50xAMRAPx4; last set drop @ 25xAMRAP
Seated leg extension - 60, 75, 90xAMRAPx5; last set drop @ 60xAMRAP
Lying leg curl (feet together) - 60, 75xAMRAPx5


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