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27-Aug-03, 08:21 PM
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#16
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Roll'n On 28's
Join Date: Oct 2002
Posts: 4,072
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Posted by PoorBoyTek
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Am I correct in saying you do warmups with about 60-65% of the intended target weight?
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Well, I guess you could look at it that way, but I don't actually calculate it out when choosing the weight for my warm-ups, I just go by how I feel that day and what I feel I can do for about 10-12 reps easily to JUST warm up the muscles.
Even with my working sets continually increasing in poundages, I don't necessarily always up the weight on the warm-ups to accomodate a 60-65% of working set lbs. used. I guess over some time, they may increase slightly though.
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28-Aug-03, 08:16 AM
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#17
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Registered User
Join Date: Dec 2002
Age: 26
Posts: 1,741
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Yeah I'm totally on board with your training principles Todd. in fact I have been traing this way for 2-3 months now and the results have been great.
What I find is that the lower the actual number of working sets, the greater focus and intensity you can put into each one. Doing 2 hard sets instead of 4-5 really seems to stimulate and focus my mind and has brought new enthusiasm to my training.
Keep updating your journal man, I'll be keeping a close eye on it 
Jock
Last edited by Jock; 28-Aug-03 at 03:56 PM.
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28-Aug-03, 01:54 PM
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#18
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Roll'n On 28's
Join Date: Oct 2002
Posts: 4,072
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Posted By: Jock
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What I find is that the lower the actual number of working sets, the greater focus and intensity you can put into each one. Doing 2 hard sets instead of 4-5 really seems to stimulate and focus my mind and has brought new enthusiasm to my training.
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Exactly Jock! What you said above is the whole point to the style of training you and I follow. More intensity into fewer sets with more overall load in a shorter period of time. It is accomplishing what you could do with 5 sets per body part in just a couple sets and less reps and inflicting maximum overload...it is being as efficient as possible and getting the most out of your workouts in shorter time! Why do more to accomplish something when you don't have to? Right?
It is cool to hear that you have been getting great results as well, that's great! Keep me posted on your continued results as well. Thanks for the input Jock!
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28-Aug-03, 04:04 PM
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#19
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Registered User
Join Date: Dec 2002
Age: 26
Posts: 1,741
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No problems Todd, just speaking the truth. I think people could learn A LOT from this journal.
Keep up the good work, Jock
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28-Aug-03, 05:48 PM
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#20
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Registered User
Join Date: Aug 2003
Posts: 25
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todd dont u think it would be better to try puttin in different tricep exercises, like weighted dips, close grip benching, and skull crushers |
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28-Aug-03, 06:56 PM
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#21
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Roll'n On 28's
Join Date: Oct 2002
Posts: 4,072
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Posted By:kebon
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Todd dont u think it would be better to try puttin in different tricep exercises, like weighted dips, close grip benching, and skull crushers?
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The exercises listed for triceps in my sample workout that you are referring to get changed every 3 weeks, but I do have listed "Lying Tricep Presses" ...those are skull crushers. But, I do rotate in weighted dips and other basic exercises as well every few weeks.
Last edited by Todd; 28-Aug-03 at 06:59 PM.
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30-Aug-03, 06:55 PM
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#22
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Roll'n On 28's
Join Date: Oct 2002
Posts: 4,072
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--Triceps/Abs-- August 22nd, 2003
Tricep Cable Pushdowns:
1st warm-up set - 10 reps for 70 lbs.
2nd warm-up set - 8 reps for 80 lbs.
working set #1 - 7 reps for 110 lbs. (too light -go heavier next set and next week)
working set #2 - 6 reps for 120 lbs.
Skull Crushers:
working set #1 - 5 reps for 100 lbs.
working set #2 - 4 reps for 100 lbs.
Seated Behind The Neck Presses:
working set - 7 reps for 60 lbs. (too light, go heavier next week)
Leg Lifts:
working set #1 - 14 reps w/body weight
working set #2 - 13 reps w/body weight
Weighted Cable Crunches:
working set #1 - 9 reps for 165 lbs.
working set #2 - 8 reps for 165 lbs.
DONE!
Last edited by Todd; 30-Aug-03 at 07:07 PM.
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30-Aug-03, 07:06 PM
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#23
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Roll'n On 28's
Join Date: Oct 2002
Posts: 4,072
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The following workout is my workout performed for Triceps and Abs 1 week later than the previous posted workout.
--Triceps/Abs-- August 29th, 2003
Triceps Cable Pushdowns:
1st warm-up set - 12 reps for 70 lbs.
2nd warm-up set - 10 reps for 80 lbs.
working set #1 - 5 reps for 125 lbs.
working set #2 - 4 reps for 125 lbs.
Skull Crushers:
working set #1 - 6 reps for 100 lbs.
working set #2 - 5 reps for 100 lbs.
Seated Behind The Neck D-bell Press:
working set - 7 reps for 65 lbs. (too light, go heavier next week)
Leg Lifts:
working set #1 - 15 reps w/body weight
working set #2 - 14 reps w/body weight
Weighted Cable Crunches:
working set #1 - 12 reps for 165 lbs.
working set #2 - 9 reps for 170 lbs.
DONE!
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03-Sep-03, 07:29 PM
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#24
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Roll'n On 28's
Join Date: Oct 2002
Posts: 4,072
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**Update**
Observed Notes:
Lately, my overall strength has increased greatly and continues to do so at a steady rate. Workouts have been extremely productive with weights and/or reps increasing with each workout. Overall focus and concentration per workout has been sufficient enough to put forth maximum effort for the entire 40 - 50 minutes per session.
* Current weight is just below the 200 lb. mark
* Arms, forearms, shoulders, quads and calves are vascular
* Less body fat covering the lower abs as of now
* Eating up to 8 meals per day consisting of quality protein, both complex and fibrous carbs, and minimal fat coming from the above macronutrient intake.
* Currently supplementing with Whey protein, glutamine, creatine, CLA, Tribulus, extra vitamin C and a quality ONE-A-DAY vitamin.
* Water intake is up over a gallon per day |
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11-Sep-03, 09:30 PM
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#25
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IronStang
Join Date: May 2002
Location: NJ
Age: 29
Posts: 3,144
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Wow great work Todd. I wish I had the success and dedication that you have. Keep up the good work!
__________________
"Absorb what is useful, discard what is not, add what is uniquely your own" - Bruce Lee -
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11-Sep-03, 09:56 PM
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#26
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Registered User
Join Date: May 2003
Location: USA - NC
Age: 34
Posts: 2,259
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Quote:
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Originally Posted by Todd
* Eating up to 8 meals per day consisting of quality protein, both complex and fibrous carbs, and minimal fat coming from the above macronutrient intake. |
What kind of percentage are you doing on macronutrients? 50c/30p/20f? |
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12-Sep-03, 10:16 AM
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#27
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Roll'n On 28's
Join Date: Oct 2002
Posts: 4,072
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Quote:
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Originally Posted by Wolfnatas
What kind of percentage are you doing on macronutrients? 50c/30p/20f?
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Right now, my main concern is continuing to gradually lose more body fat while maintaining or even gaining slightly more muscle...... my protein and carbs are moderate to high, while fat is minimal. I would say it is more like 40% carbs, 50% protein and 10% fat.
My current weight is 200 pounds but my body fat % has gone down even more so than when I weighed 196 pounds just over a month ago! So I have definitely gained muscle while getting even more ripped.
Last edited by Todd; 12-Sep-03 at 03:44 PM.
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12-Sep-03, 10:46 PM
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#28
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Registered User
Join Date: Aug 2003
Age: 42
Posts: 673
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This is a great workout (the first one). Right now I am doing a beginner workout that works the entire body 3 days a week, in another 3 weeks I plan on moving on to a more advanced workout. I think I will copy yours. Just one question about warm up sets. How many sets and at what % of max do you use to warm up each body part. :confused:
__________________
"Life's journey is not to arrive at the grave safely in a well preserved
body, but rather to skid in sideways, totally worn out, shouting "holy
crap...what a ride!
Last edited by sparky; 12-Sep-03 at 10:49 PM.
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15-Sep-03, 12:54 PM
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#29
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Roll'n On 28's
Join Date: Oct 2002
Posts: 4,072
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Quote:
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Originally Posted by sparky
This is a great workout (the first one). Right now I am doing a beginner workout that works the entire body 3 days a week, in another 3 weeks I plan on moving on to a more advanced workout. I think I will copy yours. Just one question about warm up sets. How many sets and at what % of max do you use to warm up each body part. :confused:
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I do 2 warm-up sets, but I don't take an exact % for those, I pick a weight I know I can handle for about 10 easy reps..remember, they are JUST warm-up sets and they are in no way intended to work the muscle for growth purposes, only used to flush blood into the muscles and warm-up the tendons, etc. If I had to pin down a % though, I would say it is about 40%-50% perhaps of my final target weight. |
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15-Sep-03, 12:58 PM
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#30
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Registered User
Join Date: Dec 2002
Age: 26
Posts: 1,741
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Todd one question, how come you only find 10% of your calories from fat?
Surely there is room for at least 15% (Clean ones of course!)
Jock
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