Another Ordinary workout journal...

[ordinary]

... well, this is another attempt at me keeping a workout journal... I always start and never finish... with the journal, not the workouts... I'm just lazy with the color commentary... please feel free to comment and add constructive criticism. Also, if you have any questions feel free to ask. Anyways... I'll post my workouts tomorrow and here are a few recent pics. Thanks everybody...

 

[jft245]

These pics coupled with the ones of you caulking the shower only make me say one thing.....DAMN you are one hot man. Thanks for sharing.

 

[PabloZed]

Very impressive. I work out and have done so for years, but have never been as big as you (even though I might even outweigh you). So here are a few questions.

Are you a professional b******lder, as in do you compete?

What are your routines if you don't mind sharing. Specifically, how do you break down muscle groups (which muscles on which days).

How many days a week do you workout?

Thanks for sharing.

 

[codeerror]

Now THIS is the kind of inspiration I need
Your name should have extra- aded to it.

 

[ordinary]

Morning everybody... so here was last nights workout.
Chest and Tri's
Incline - 245X8, 265X7, 265X6 and a new PR for me 315x2
Flat Press Machine - 3 sets of the stackX8
Incline DB flyes - 3 sets of 75X10
Incline Close DB press 75X8, 75X8, 75X7
Bodyweight Dips - 3 sets of 15 - 20

Tri's
Reverse Grip press down - 3 sets of the stackX12

And that was a day... felt good, really happy with the inclines a the beginning of the workout.

To answer the questions... no, I'm not a professional, but I have done 1 show and did well in it. As for breakdown of lifts, I try and switch it up from time to time to keep the workouts fresh, but usually is fairly basic, chest and tri, back and bi, shoulders and traps and legs, with calves and abs thrown in at the ends of the workout. And I usually train 5 to 6 days a week.

Code, the plyometrics are explosive usually bodyweight movements like jumps and such that can bring in fast twitch muscle fibers with out a ton of weight, but also aren't limited to just working out... a lot of athletes will incorporate in their workouts.

Later all

 

[PabloZed]

Very interesting. Yesterday I did chest and tri's too, but only bench and incline for chest and I lift about 100lbs less than you. Dips are pretty tough for me (not surprising since I can't bench my own weight). I need to step it up in 2009.

I also work out in the morning because my doctor says that is how I can more easily burn fat.

 

[KaraBulut]

Very interesting. Yesterday I did chest and tri's too, but only bench and incline for chest and I lift about 100lbs less than you. Dips are pretty tough for me (not surprising since I can't bench my own weight). I need to step it up in 2009.

It's not a contest.

I hear straight guys comparing how much they can bench press all of the time. It's a bad frame of mind to get into. Your competition in weightlifting is not other guys- it's your own motivation and commitment that you must constantly do battle with.

Ordinary's been doing this for a while. If you're doing your personal best at 100 pounds less than he does, you're still working yourself out to your max- and that's what is important.

Incline - 245X8, 265X7, 265X6 and a new PR for me 315x2

Interesting that you're increasing weight while decreasing reps. I tried this a while back and my body responded with more strength but not a lot of gains in size.

From your pictures, you've got great genetics. The leg pics are a real treat. I'm curious to hear what you're doing for legs.

 

[Telstra]

hot muscles .................

 

[PabloZed]

Its not a contest, but one can learn as well as be motivated by comparing workouts. In fact, even though I worked out yesterday, I did a set of dips after posting here this morning. I just had to know where I stood exactly.

I have a gym in my house and normally workout alone so I miss the gym atmosphere of seeing what other guys are doing.

 

[ordinary]

Last nights life… Shoulders and traps

So first started with a circuit…
Side Lateral Raises – Front Plate Raises – Db Military Press – Rear Delt Flyes
40*10 – 45*10 – 75*12 – 40*10
40*10 – 45*10 – 75*10 – 40*10
35*10 – 45*10 – 75*9 – 40*10

Seated Military Machine
190*10, 195*8, 195*6

Rope cable Upright rows
3 sets of the stack *12

Smith Machine Shrugs
4 plates a side * 15
4 plates and a 25 a side* 10
4 plates a side * 12

Then I did some abs super setted hanging leg raises with decline crunches for 3 sets… done and done.
In and out in about 45 mins. That first circuit burnt like hell… haha!

 

[D_Pipa]

looks good

but IMO, you should avoid the smith machines. Its evil thing, really -.-
Do the real one, the free bar

 

[PabloZed]

I only have free weights and I can say you really miss the machines when you don't have access to them anymore. I believe they are better for your joints. I used to live the fly machine and the one for quads. {sigh}

 

[D_Pipa]

No no no!

Machines should be banned. Smith machines cause you injuries, thats fact. It goes up and down, that's all which is unnatural movements therefore injuries.
Also, it supports the weights, try weigh the bar with your hands from the smith machine and the free bar, you will notice the difference, big time.

Free weights is the best thing to use. If you want the fly, use the dumbbells - its the best way to build the muscles.

 

[codeerror]

No no no!

Machines should be banned. Smith machines cause you injuries, thats fact. It goes up and down, that's all which is unnatural movements therefore injuries.
Also, it supports the weights, try weigh the bar with your hands from the smith machine and the free bar, you will notice the difference, big time.

Free weights is the best thing to use. If you want the fly, use the dumbbells - its the best way to build the muscles.

Evidence?
I'm not aware of any scientific study suggesting Smith squats/shrugs are not as safe as regular barbell squats/shrugs.

It doesnt really matter for shrugs anyway, since movement should be linear.

 

[D_Pipa]

Stronglifts quotes:

"I Admit. I squatted in the smith machine during my first 3 years of strength training. Me & my training partner didn’t know better at that time.

One day someone was using the smith machine. We turned towards the power rack & did our Squats there. Using free weights.

My training partner started. He put the same weight on the barbell he normally used. He almost lost balance. It was harder. We had to decrease the weight. Lesson learned. We never did squats in the smith machine again."

and another useful link:

http://befitandstrong.com/why-the-s...orst-piece-of-exercise-equipment-you-can-use/

I agree, smith machines can be used for shrugs. And used as the coat hanger

 

[D_Pipa]

If you want to squat (if there are no squat rack at your gym), then you can do the steinborn lift or power clean with front squat. But avoid the smith machines

The steinborn lift:

http://www.youtube.com/v/Qls96q4Phs4&hl=en&fs=1

and the power clean with front squat:

http://www.youtube.com/v/w_SefhE2OSg&hl=en&fs=1

 

[codeerror]

I'll be the first to agree that doing all your squats in the smith machine for 3 years is stupidity. Using it from time to time? No problem.

As far as the unnatural movements are concerced, this is strongly exagerated.

Its detractors argue that the "natural" motion produced by movement of the body' s limbs is rotational and that the two are therefore incompatible. This argument is completely erroneous because it fails to consider that regardless of the path through which the load is moved, the motion of the limbs about the axes of the joints remains rotational in nature. This is because the limbs are not capable in general of active linear motion (though one portion of the body may be moved passively through space on a linear path it is as a result of rotational motion occurring about the axis of another joint e.g. the forearm and hand may be pulled directly towards the body on a linear path via rotation at the elbow and shoulder). Muscle complexes are activated to produce linear forces that act on bones via connective tissue. The linear muscle forces are translated into angular torque by the lever systems formed through the articulation of the bones, and expressed as rotational movement (provided there is a net unbalanced force present) of the limbs about the joint axes. Several of these rotational movements can then be combined and coordinated to produce a variety of external movements both linear and rotational in nature. The squat for example (whether using a barbell or a Smith-machine) is a combination of rotational movement at the ankle, knee, and hip joints, with minimal spinal deflection at the articulation with the pelvis. The nature of the final overt movement that is expressed in no way alters the rotational nature of the movement of the limbs about the joint axes that combine to produce it.

In and out in about 45 mins

Think I've heard this somewhere: More than 45 minutes in the gym and you aren't working out, but socializing

 

[D_Pipa]

I'll be the first to agree that doing all your squats in the smith machine for 3 years is stupidity. Using it from time to time? No problem.

I disagree. People who are very experienced with the fitness would agree with me, let me assure you

But with the shrugs, the smith machines is okay.

Anyways, even if you dont have the squat rack, use this: the steinborn lift or power clean with front squat. Or join different gym.

 

[KaraBulut]

Think I've heard this somewhere: More than 45 minutes in the gym and you aren't working out, but socializing

Or you're waiting for the socializers- or worse cell phone users ( ! ) to get their butts of the station so that you can use it.

I disagree. People who are very experienced with the fitness would agree with me, let me assure you

The truth lies somewhere in between. The Smith machine is fine for squats when you're being very aggressive with weight and don't have complete balance/control of the weight. It provides horizontal stability and is preferable to an MCL or S-I injury.

One thing to point out in the videos links you provided is that the guy is having to hyperextend his knee because he has to dip to beyond the point where his thigh is no longer parallel to the floor. With the amount of weight he's doing, there's a total knee replacement in his future.

 

[D_Pipa]

If you do it careful, you will be ok.

Make sure to get the Steinborn movement down completely before you really start going at it though. You don't want to injure yourself just getting the bar into place. Also, strong clips / clamps are a necessity.

This guy does one pretty well:

[ame]http://www.youtube.com/watch?v=Qls96q4Phs4[/ame]

These guys do it pretty bad:

[ame]http://www.youtube.com/watch?v=iGEC6Z__kfU[/ame]

Especially the first guy. Notice how far he is away from the barbell's point of contact with the ground, that his stance is way too wide, that he doesn't lower into a squat underneath the barbell, and that he tries to lift the barbell up rather than letting it "fall" into place over him.