Future's Journal

[Future]

Legs last night...

1. Smith Squats **just a belt**
135x20
225x10
315x5
405x1
495x1
675x3 felt ok but didnt go for 4 probably should have
585x8 strong set and should have went for 10
425x15 totally spent

2. Sumo Hacks **5 count negative
500x12
500x10

3. Iso Hammer Standing Ham Curls
25x20
70x15
95x8

4. Cybex Rotary Calf
150x15
350x7
350x6
330x8

5. Seated Toe Raises
155x15x2

Squatting kicked my butt for sure. Strong session overall.

 

[Future]

From legs last night. Ugh, my calves suck.

**broken link removed**

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[Future]

Well, flu or not I still am ok with my weight especially when I was strong on everything. I do lose size on my arms first it seems. Still I pressed really well tonight.

1. Smith Incline BP
135x25
225x10
315x1
365x2; 325x5+2+1
225x13 illegal grip

2. Icarian Fly
Strip x failure

3. Hammer Shoulder Press
45x12
90x6
135x11+2+2

4. Band Laterals x failure

5. Dumbell Preachers **felt really, really weak**
30x15
40x7
55x3
50x7+2+1

6. Cardio--15 min on Elliptical

 

[big_byrd52]

those are some big ol' quads!!

hit calfs and then do a 15-20 second stretch all the way down immediately after each set. its painfull as hell, but really jumpstarts the growth on them. also dont go too heavy and keep the reps high. my only calf work for the last year or so has been walking on a steep incline treadmill. that hits em good too.

 

[Future]

Calves? Yeah I know. I try to hit my gastrocs in the low 6-8 and soleus in a higher range. WHEN I do work my calves it helps a bit.

I still havent heard from some other guys but I will email you ASAP. Happy holidays bro!

 

[MAINEVENT]

From legs last night. Ugh, my calves suck.

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Lookin thick Future....hey man those calves dont suck. Compared to mine, those are COWS!

 

[Future]

LOL Thanks. No, I have a long way to go.

 

[ScorpioGirl]

LOL Thanks. No, I have a long way to go.

You are too hard on yourself.....

 

[Future]

From last nights training...

http://www.youtube.com/watch?v=F2xAEq-jkoE

http://www.youtube.com/watch?v=xKJWpyCNM4k

http://www.youtube.com/watch?v=254l_9rTTpk

 

[Future]

Well, I weigh about 255 right now. Not eating enough etc. Still training for the most part has been strong. I tried squatting last night. 700 raw for reps. It was ugly. I was buried on my first rep. Sure, I havent been squatting much besides machines but still I found my lower back, glutes and quads weak from what I should be doing. This has me thinking that I cant go week to "weak" without squatting free style. I just can't. There is no reason I am not doing sets of 5 with 700+.

So my new training concept with be right back to the basics:

Chest:
Declines
High rep flat bench
Low Angle Incline Press
Floor Presses
Partials

Back:
Deads
Rack Deads
Barbell Rows
Hammer Pulldowns

Legs:
Squats
Front Squats
Box Squats maybe for a widowmaker
China Squats
Good mornings
Straight Leg Deads
Hypers

I am still gonna work on the rest pause etc training. Gonna go back to my old split as well so I can train on Tues, Thurs and Saturday.

 

[Future]

Last night...

1. Barbell Rows
135x30
225x10
385x9
285x15

2. Hammer MTS Pulldowns
130x10+4+3

3. Tami Rows
strip x fail

4. Narrow Grip BP on Smith
135x15
225x6
315x1
385x2
285x16

5. Rolling Tri Ext
55x10+2+1

6. Cable Over Tri Ext
strip x fail

7. Pinwheels
65x18+8+5

All done. Still weighing around 255. Feel pretty good.



Legs today...

1. High Bar, narrow stance squat
135x20
225x10
315x5
405x3
505x10 **not a bad set and it forced me to stay much more upright**

2. Hack Squats
535x23

3. Leg Extentions
strip x fail

4. Seated Ham Curls
100x8
115x8
130x8
145x8
160x4 **stop**
Added 15 lbs for every set. Didnt rest other than to adjust the weight. Hams were fried.

5. Rotary Calf Extensions
210x10
350x10
350x6
330x7

6. Toe Raises
160x17
160x12

7. Neck machine
2 rounds

 

[Future]

Diet starts today. Calories will be around 2600 total. 1300 of protein, 390 carbs and 910 from fats.

 

[Future]

Couple of back exercises
Rev Grip Pulldowns on Hammer
http://www.youtube.com/watch?v=sDu5iT5pcmk

Tami Rows
http://www.youtube.com/watch?v=aZBguo6csiQ
++++++++++++++++++++++++++++++++++++++++++

1. Smith Decline BP
135x30
225x8
315x3
405x5
385x7
365x7
225x20 illegal grip incline press

2. Dips
Bwt x 31

3. Icarian Fly
stack x failure

4. Smith Shoulder Press
135x20
225 x 5 x 2
**nothing to failure**

5. Icarian Laterals (one arm)
50x8
60x8
70x8
80x7
**no rest for the sets other than increasing the weight**

6. Trotter One Arm Curls
40x8
60x12+3+2 **added pulses, static holds and negatives

7. One Arm Cable Curls
40 x 20

Not a bad session. Weight is still low comparatively. Everything felt good. Had a tough time without chalk on my declines. Hands kept slipping.

 

[Future]

Diet is going well. Actually I am feeling somewhat full. I love oatmeal so I am eating that or a potatoe with each meal. Turkey burger with eggs for my protein and some fats. Then any of my True Protein mixes for the rest of my protein needs. Lots of flax and butter for my fats.

 

[Future]

Didnt sleep well. Havent for a long time. Just cant seem to rest. Anyway this morning I was up at 3 am.

1. Rack Deads **1.5" below knee**
135x10
225x8
315x6
405x4
495x1
585x1
675x1
725x1
765x1

2. Hammer Pulldowns **overhand grip**
45x15
90x8
145x8
145x5

3. Hammer Low Row
90x10
225x5
180x8

4. Barbell Rolling Tricep Ext
65x15
115x10
165x5 + pulses
135x10

5. Pushdowns **wide grip**
Strip x failure x 2

DONE. HUNGRY!

 

[Future]

Last night...

1. Close stance, high bar squats
315x10
405x5
495x1
595x3
515x3 **was gonna get 10 but some some reason just felt really tired so I stopped. I am guessing it from deads just a few days ago.

2. Zurchers
135x15
225x10
315x5
**missed doing these**

3. Reverse Leg Kickbacks
60x10
100x10

4. Hypers
Bwt x 10 x 2

5. Leg Extensions **added plates with no rest**
130x15
145x15
160x15
175x9

6. Ham Curls **rep scheme similar to leg ext**
130x8
145x8
160x8
175x8
190x8

Done. Lower back was pretty tired from deads but overall it was an ok session. Nothing really impressive but a solid workout.

 

[Future]

Today...feeling sick.

1. Hammer Decline BP
90x20
135x8
180x4
225x8

2. Hammer Incline Press
180x11+4+2

3. Floor Presses **these hurt my shoulder ALOT**
135x10
225x5
315x5

4. Hammer Shoulder Press
45x15
90x8
155x10+2+1

******threw up********

5. Laterals **just wanted to see how heavy I could go while keeping form**
15x30
50x8 **hurt a bit**

Called it a day. Just not feeling so hot. Still did ok.

 

[Future]

Saturdays session...

1. Dumbell Preachers
25x12
35x8
60x 3,4
55x5
50x6
45x5

2. Incline Dumbell Curls
30x17
25x??? lost count

3. Reverse Cable Curls w/ tricep rope
100x20
100x19

4. Calf Raises on Cybex Rotary Calf
230x10
370x7
370x6
370x5

5. Toe Raises
180x15
135x20

6. Hacks
690x10
960x4
870x6
780x10

7. Leg Ext
2 high rep sets...lost count...legs looked really cool!

 

[Future]

Last night...

1. Smith Decline BP
135x20
225x8
315x4
425x4
405x5 then strip down bar

2. Dumbell Flyes
75x12

3. Dumbell Shoulder Press
40x20
70x10
100x11

4. Laterals
40x19
30x? **totally spent

5. Pushdowns suppersetted with Machine Overhead Ext
3 rounds

6. Hammer Rows
45x15
135x8
230x1 **weight fell off so had to drop
185x12

7. Hammer Pulldowns **overhand grip**
145x10
90x19

I was tired and hungry.

 

[Future]

A Good Start

Back into some power type training again. Sort of a mix of things.

1. Bench Press
135x15
225x5
315x1
405x3
405x3
405x3
Stripdown x failure

2. Incline Dumbell BP **rest pause**
120x8+2+1

3. Lying Cable Flyes on Swiss Ball
Strip x fail x 2

4. Vert BP superset with Dips
Stack/Bwt x 6/12
250/Bwt x 6/9
205/Bwt x 9/7

5. Dumbell Spider Curls
30x10
50x8
50x6
50x4

6. Straight Bar Curls
Strip x fail x 2

That's it. Weighed in at 257.