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Post Info TOPIC: TheVeed's Training Log - Nov 29 onwards


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TheVeed's Training Log - Nov 29 onwards


Cliff Hanger Program - 30 Workout Days

11/29/04 - AM Split - Biceps Phase 1

Concentration Curls: Positive Failure, max contraction.

Set 1: 12 x 25lb
Set 2: 10 x 25lb
Set 3: 8 x 25lb
Set 4: 12 x 15lb

Abs:
Reverse Crunches - 3 sets of Failure
Ball Crunch - 3 sets of Failure
Machine Curl - 3 sets of Failure @ 110lbs
Cable Side Bends - 3 sets of Failure @ 44lbs

PM Split - Chest / Calves

Decline DB Flys - Positive Failure, max stretch and squeeze.
Set 1: 20 x 30
Set 2: 18 x 30
Set 3: 15 x 30
Set 4: 12 x 30
Set 5: 10 x 30
Set 6: 15 x 20

Machine Press w/ Hold at Peak for 10 secs - 3 sets of 12 x 30kg - Non-elbow lock

Calves:

Leg Press machine toe raises (toes pointing out) - 100 reps x 154lbs (rest pause)
Standing Calf Raise off a high block - 50 reps per leg x bodyweight.





-- Edited by theveed at 10:16, 2004-12-16

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11/30/04


AM: Leg Edge Workout

Phase 1: Giant Set - Perform all sets without rest in between. Explosive Concentric
Heel elevated Squats: 10 reps x 70kg
Wide Squats (non-elevated) with toes out: 10 reps x 70kg
Dumbbell Lunges: 50 reps per leg x 25lb dumbbells
Free Lunges: 50 reps per leg

Phase 2: Emphasize at peak and stretch. 3 Second negative.
Set 1: 12 reps x 93.5lbs
Set 2: 10 reps x 93.5lbs (positive and negative failure)
Set 3: 40 reps at 22lbs (failure)

Phase 3: Leg Curls Emphasize at peak and stretch. 3 Second negative. - Triple drop set.
Set 1: 6 reps x 100lbs
Set 2: 8 reps x 77lbs
Set 3: 10 reps x 55lbs

Set 4: 6 reps x 88lbs
Set 5: 8 reps x 66lbs
Set 6: 10 reps x 44lbs

Set 7: 6 reps x 66lbs
Set 8: 8 reps x 44lbs
Set 9: 10 reps x 22lbs

Shoulders and Traps

Phase 1: Seated DB Press
Set 1: 6 x 40lbs
Set 2: 8 x 30lbs
Set 3: 10 x 25lbs

Phase 2: DB Upright Rows - 3 sec negative, hold at peak.
Set 1: 12 x 30lbs
Set 2: 10 x 30lbs
Set 3: 12 x 20lbs

Phase 3: Cable Shoulder Presses - No pause in between movements, no lockout.
Set 1: 40 x 11lbs
Set 2: 30 x 11lbs
Set 3: 20 x 11lbs

Phase 4: Behind Back BB Shrugs
Set 1: 25 x 100lbs
Set 2: 50 x 55lbs
Set 3: 45 x 55lbs

PM: Triceps

Phase 1: Behind Back Dips - 3 Sets of Positive Failure

Phase 2: French Press - 2 sec negatives.
Set 1: 12 x 30lbs
Set 2: 10 x 30lbs
Set 3: 8 x 30lbs

Phase 3: BB Tricep Extensions - No lockout
Set 1: 12 x 30lbs
Set 2: 10 x 30lbs
Set 3: 15 x 25lbs

Phase 4: One Arm DB Kickbacks
Set 1: 40 x 8lbs
Set 2: 30 x 8lbs
Set 3: 20 x 8lbs

-- Edited by theveed at 10:19, 2004-12-16

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12/4/04


AM: Chest

Phase 1: DB Presses
Set 1: 8 x 55lbs
Set 2: 6 x 55lbs
Set 3: 10 x 40lbs

Phase 2: Dips
Set 1: 12 x Bodyweight
Set 2: 10 x Bodyweight
Set 3: 8 x Bodyweight

Phase 3: Incline DB Presses
Set 1: 10 x 45lbs
Set 2: 8 x 45lbs
Set 3: 15 x 35lbs

Phase 4: Decline Flys
Set 1: 40 x 15lbs
Set 2: 30 x 15lbs
Set 3: 20 x 15lbs

PM: Biceps

Phase 1: Alternating DB Curl
Set 1: 6 x 35lbs
Set 2: 8 x 30lbs
Set 3: 6 x 30lbs

Phase 2: Close Grip Preacher Curls - Stretch and squeeze for 2 sec each.
Set 1: 10 x 22lbs
Set 2: 8 x 22lbs
Set 3: 6 x 22lbs

Phase 3: BB Curls - 21 Style
3 Sets of 20lbs

Phase 4: High Cable Double Bicep Curls
Set 1: 40 x 3lbs
Set 2: 40 x 3lbs
Set 3: 40 x 3lbs

-- Edited by theveed at 10:19, 2004-12-16

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12/6/04


AM: Shoulder Edge

Phase 1: Upright BB Rows Super Set with Military Presses - Double Drop sets.

Set 1: 8 x 60lbs
Set 2: 12 x 40lbs
Set 3: 15 x 20lbs

Set 4: 8 x 50lbs
Set 5: 12 x 25lbs
Set 6: 15 x 20lbs

Phase 2: Giant Set
Cable Shrugs - 50 reps x 66lbs
Behind the Back BB Shrugs - 110lbs
Regular Shrugs - 50 x 66lbs

Phase 3: Double Drop Sets

Side Laterals
Set 1: 10 x 20lbs
Set 2: 12 x 10lbs
Set 3: 15 x 5lbs

Set 4: 10 x 15lbs
Set 5: 12 x 8lbs
Set 6: 15 x 5lbs

I-Laterals

Set 1: 12 x 15lbs
Set 2: 15x 10lbs

Set 3: 12 x 15lbs
Set 4: 15x 10lbs

Arnold Presses to Failure

Set 1: 12 x 15lbs
Set 2: 15x 10lbs

Set 3: 12 x 15lbs
Set 4: 15x 10lbs

Phase 4: Dumbbell Alternating Shurgs
Set 1: 12 x 70lbs
Set 2: 10 x 70lbs
Set 3: 12 x 60lbs
Set 4: 10 x 60lbs
Set 5: 12 x 50lbs
Set 6: 10 x 50lbs
Set 7: 12 x 40lbs
Set 8: 10 x 40lbs
Set 9: 12 x 30lbs
Set 10: 10 x 30lbs
Set 11: 12 x 20lbs
Set 12: 10 x 20lbs

PM: Calves:

Leg Press machine toe raises (toes pointing out) - 100 reps x 70 kg (rest pause)
Standing Calf Raise off a high block - 50 reps per leg x bodyweight.

-- Edited by theveed at 10:20, 2004-12-16

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12/7/04


Tricep Edge Giant Set

Skull Crunchers : 10 (F) x 60lbs Superset with...
Close Grip Bench Presses: 10 (F) x 60lbs Superset with...
Behind the Back Dips: F x Bodyweight Superset with...
Cable Pushdowns: 40 x 22lbs

Repeat 3x

PM: Calves:

Leg Press machine toe raises (toes pointing out) - 100 reps x 150lbs (rest pause) - 4 sets
Standing Calf Raise off a high block - 50 reps per leg x bodyweight.

Supposed to do forearms, but ran out of energy

-- Edited by theveed at 13:27, 2004-12-08

-- Edited by theveed at 10:21, 2004-12-16

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RE: TheVeed's Training Log - Nov 29 onwards


blank



-- Edited by moonbreaker at 03:18, 2004-12-12

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Workout hard or don't workout at all hehe...

I don't measure stats eh... Just keep working until the program finishes.

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12/8/04


AM: Chest Edge

Giant Set - Repeat 3x

Set 1:
Decline DB Press
8 reps x 50lbs
Vertical Dips
Failure x Bodyweight
Incline DB Press (Stretch at bottom - 3 sec negative)
12 reps x 40lbs
Machine Flys Non-Peak
40 reps x 33lbs

Set 2:
Decline DB Press
8 reps x 40lbs
Vertical Dips
Failure x Bodyweight
Incline DB Press (Stretch at bottom - 3 sec negative)
12 reps x 30lbs
Machine Flys Non-Peak
40 reps x 33lbs

Set 3:
Decline DB Press
8 reps x 30lbs
Vertical Dips
Failure x Bodyweight
Incline DB Press (Stretch at bottom - 3 sec negative)
12 reps x 20lbs
Machine Flys Non-Peak
40 reps x 33lbs

Standing Cable Static Flys - 5 sec hold at peak and stretch points - 66lbs x 10 reps.

* Didn't have the chance to do the PM shift, will do the PM shift the next day *

-- Edited by theveed at 09:48, 2004-12-09

-- Edited by theveed at 10:20, 2004-12-16

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RE: TheVeed's Training Log - Nov 29 onwards


papost naman yun complete na program mo... kasi hindi ko ma-gets yun sa website... kailangan ba twice a day? kasi parang ang hirap nun...

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You need to do it 2x a days for one main reason, our body cannot sustain an anabolic state for over 60-90 minute span when working out. You can, technically spend 2-2.5hrs in the gym finishing both AM and PM workouts but your body will already be in a catabolic state and your workout will not induce muscle grown but cannibalism instead, so it's the opposite of what you want.

I can't technically post the whole workout any different from what the site said. What I type here is simply a breakdown of the final 2 pages of its 30day routine. I just added how much weight I'm doing.

It'll be much easier to understand if the program is printed on paper. When I was reading it online, I had a hard time putting one workout together, but when I printed it out, read it 2-3x thoroughly and understanding each phase, it was a breeze.

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12/9/04


Back 2: (Continued from yesterday)

Phase 1: T-bar Rows
Set 1: 8 reps x 132lbs
Set 2: 6 reps x 132lbs
Set 3: 10 reps x 88lbs

Phase 2: Close Grip Pullup - with 25kg assist
Set 1: Failure 12
Set 2: Failure 10
Set 3: Failure 8

Phase 3: Bent Over Rows with Olympic Bar Supersetted with Body-building style Deadlifts
Set 1: 12 reps x 66lbs / 20 reps x 88lbs
Set 2: 10 reps x 66lbs / 15 reps x 88lbs
Set 3: 15 reps x 44lbs / 12 reps x 88lbs

Phase 4: Straight Arm Pulldowns Supersetted with Cormier Rows
Set 1: 20 reps x 66lbs / 20 reps x 33lbs
Set 2: 20 reps x 33lbs / 20 reps x 33lbs
Set 3: 20 reps x 33lbs / 20 reps x 33lbs

Phase X: Alternating Hammer Machine Pulldowns - 50reps x 66lbs

Bicep Edge

Phase 1: Standing Barbell Curls (Straight Bar) - 3 second negatives Supersetted with Incline DB Curls (45deg) - 3 second negatives.

Set 1: 10 reps x 30lbs / 12 reps x 20lbs
Set 2: 10 reps x 30lbs / 15 reps x 10lbs
Set 3: 10 reps x 30lbs / 20 reps x 5lbs

Phase 2: Seated DB Curls 100 Rep Method x 10lbs.

Phase X: Cable Static Curl - 20 sec x 33lbs

I don't think I can do the PM shift today, been slightly sick since my son was confined last week. My body clock is still out of whack.


-- Edited by theveed at 10:24, 2004-12-16

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RE: TheVeed's Training Log - Nov 29 onwards


I can't walk straight right now BTW, my calves are killing me. I can barely straighten them without stretching them first... Oh the pain... hehe

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I can still hardly move today hehe, I've stopped carrying my baby boy up and down the stairs since Tuesday, I can barely walk straight. I walk like John Wayne


Here's a pic of my legs so far... Sorry couldn't flex and straighten the leg hehe, it aches like hell.


http://www.bigberts.com/temp/calvesdec10.jpg


Pain is subsiding with some BenGay and Salonpas heat pads.



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12/13/04


AM: Legs:

P1: Power Squats
220lbs x 10
220lbs x 8
220lbs x 6

P2: Close stance leg press
308lbs x 12
264lbs x 12
220lbs x 12

P3: Alternating Lunges
15 x 15lbs
12 x 15lbs
10 x 15lbs

Phase X:
Hacksquats Superset with Sissy Squats
15kg plate x 12 - Bodyweight x 12
10kg plate x 12 - Bodyweight x 12
Bodyweight x 12 - Bodyweight x 12

Phase Y:
Leg Curls
10 x 110lbs
8 x 110lbs
6 x 110lbs

P4: 200 reps of boot strappers - 50 reps x 4 RP

Machine Calf Raises Toe In
50 reps x 132lbs x 2 sets
Machine Calf Raises Toe Out
50 reps x 132lbs x 2 sets

PM: Shoulders

P1: Seated DB Press
8 reps x 45lbs
6 reps x 45lbs
10 reps x 30lbs

P2: Dumbbells Upright Rows
12 reps x 35lbs
10 reps x 35lbs
12 reps x 25lbs

P3: Cable Press:
40 reps x 16.5lbs
30 reps x 16.5lbs
20 reps x 16.5lbs

P4: Behind the Back Barbell Shrugs Superset with Cable Shrugs
25 reps x 132lbs on Smith SS 25 reps x 132lbs
50 reps x 88lbs on Smith SS 50 reps x 66lbs
75 reps x 33lbs on Smith SS 75 reps x 33lbs

Delts P2:

T-Style Laterals: Slow negative with hold
25 reps x 8lbs
25 reps x 8lbs

I-Laterals: Slow negative with hold
15 reps x 8lbs
15 reps x 8lbs



-- Edited by theveed at 10:27, 2004-12-16

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12/14/04


AM: Phase I: Heavy Behind Back Dips – Supersetted with Standing BB Curls
10 reps x + 20lbs SS 10 reps x 60lbs
8 reps x + 20lbs SS 8 reps x 60lbs
6 reps x + 20 lbs SS 6 reps x 60lbs

Phase II: French Presses - SS with Preacher EZBar Curls - 3 sec negative.
12 reps x 30lbs SS 12 reps x 22lbs
10 reps x 30lbs SS 10 reps x 22lbs
8 reps x 30lbs SS 8 reps x 22lbs

Phase III: Barbell Extensions - SS with Concentration Curls - 3 sec negative.
12 reps x 35lbs SS 12 reps x 20lbs
10 reps x 35lbs SS 10 reps x 20lbs
15 reps x 30lbs SS 15 reps x 15lbs

Phase IV: Dumbbell One Arm Kickbacks - SS with Cable 21 style Curls
40 reps x 10lbs SS 22lbs
30 reps x 10lbs SS 22lbs
20 reps x 10lbs SS 22lbs

DB Wrist Curls 50 reps x 10lbs
Reverse DB Wrist Curls 50 reps x 8lbs

PM: Forearms

Phase X: Over the bench barbell wrist curls – 3sets X 20reps x 15lbs supersetted with One minute behind the back holding a barbell.

Preacher reverse Curls Superset with Reverse Edge of Preacher Bench Wrist curls
15 reps x 15lbs
15 reps x 10lbs
15 reps x 8lbs


-- Edited by theveed at 10:33, 2004-12-16

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