My last three workouts-For House1 and others

[Stonecold54]

11/06/04
Warmup-Leg extensions, Hyper-extensions, Leg press
Weight- 219 pounds
Energy (scale of 1-5)
-preworkout 4
-during workout-4.5

Actual Workout-
-Horizontal Leg press- 320- 1:27
-Stationary Unilateral Lunges- 50x2- R- 1:07
L- 1:03
Prone Leg curls- 30 R 1:03
L-1:08

Standing Calf Raises- 320 :50

All exercises done with no momentum involved- cadence is close to 1/3/1/3 on all exercises.

[Stonecold54]

11/09/04
Warmup- Crossover, Laterals
Weight- 222 pounds
Preworkout energy 4
During workout energy 4

Actual Workout
Cable Crossovers- 85 x 2 1:05
Incline DB press- 65 x 2 :55
Dips 25 + Bodyweight :45
Laterals 20 X 2 1:14
Singel arm lateral raises- 15- R :54
15- L :53
Overhead Tricep Ext. 60 :45
DB Shrugs 90 x 2- :54

[Stonecold54]

11/13/04
Warmup-laterals, pulldowns
Weight- 224 pounds
Preworkout Energy 4
During workout-2 (TERRIBLE WORKOUT)

Actual Workout
Wide grip pulldowns 160 1:11
140 :53
Reverse Grip Pulldowns 150 :54
Close-grip Low pulley Rows 110 :55
Db curls 45 x 2 6 reps each arm


what a sucky workout, it felt like I had no strength. The Gh has me holdind so much water that my forearm pumps were killing me after the first set. Terrible pains in the following sets. I think i will have to space my shots out more during the day if I can mayb 1iu/2iu/1iu during the day. But I am still putting on weight

[Slashmonay]

i dont understand your workout bro

[Stonecold54]

Originally posted by Slashmonay
i dont understand your workout bro

what part don't you understand? From my persepective I don't understand why (well for the most part I do, most of that is media pressure and peer pressure as well as not knowing how to be their own trainer or understanding Stress Physiology) people do multiple sets or 20-30 sets per workout.

[sekcbeast]

what do the ratios mean?

[Stonecold54]

Originally posted by sekcbeast
what do the ratios mean?

guess I should have illuminated more for people that aren't familiar with my training. Those are Time under tension measures. I don't count reps because it is an inaccurate way to gauge progress unless you are using a metronome to keep your cadence the same each workout. I use a small finger watch to time each set.

[psyko1]

1 sec up, 3 down right? how do you go up in weight then? is there a time you try and reach before going up in weight or just go by feel?

[Stonecold54]

Originally posted by psyko1
1 sec up, 3 down right? how do you go up in weight then? is there a time you try and reach before going up in weight or just go by feel?

no its a 1 sec rest at the bottom/3 sec positive/1 sec rest at top/3 sec negative. Each muscle group has its own time under tension. when I reach that time in my sets I up the weight. same principle as reps. when you reach a certain amount to the reps drop and you can work your way up again.

[Sugarbaby]

You're a girly man, I push around more weight than you!






Ok, I lied...but interesting technique - I may try it.

[Stonecold54]

Originally posted by Sugarbaby
You're a girly man, I push around more weight than you!






Ok, I lied...but interesting technique - I may try it.

its a whole system as well so if you do one part of it you have to do it all or the results won't be correct. it takes a lot of factors into account. But I have some time if you want me to train you in my "private" gym.

[got_flute]

How do you determine the optimal time under tension for each specific exercise? Is there some guidelines... is it to maximize the power output of the muscle?


I tried doing a set of leg presses using this technique. I usually use some form of slow training-- and eight full slow reps takes about 1:20. I found that it allowed my to push myself to failure more easily, as I was not thinking "I HAVE to get X reps out... just one more" then force them out. I would hit go on the stopwatch and go until I couldn't go anymore.

[Stonecold54]

Originally posted by got_flute
How do you determine the optimal time under tension for each specific exercise? Is there some guidelines... is it to maximize the power output of the muscle?


I tried doing a set of leg presses using this technique. I usually use some form of slow training-- and eight full slow reps takes about 1:20. I found that it allowed my to push myself to failure more easily, as I was not thinking "I HAVE to get X reps out... just one more" then force them out. I would hit go on the stopwatch and go until I couldn't go anymore.

Optimum TUT is determined by fiber type testing (you can do a search on that and read what I have written on it). So if my tricep was fast twitch I would shoot for around 45 seconds of TUT but for slowtitch or legs usually 1:30 or more.

[got_flute]

Thanks for the quick responce. I'll do a search (sorry I didn't before I asked). Good luck with the competition, by the way.

[psyko1]

so your workouts are under 10 minutes?

[Stonecold54]

Originally posted by psyko1
so your workouts are under 10 minutes?

well you figure 5-10 minutes of warmup. a few minutes in between sets. and yeah in about 20-30 minutes of total gym time.

[house1]

its different and it works for you and thats all that matters-

i like the pause at the top an bottom-

i do 2 working sets per ,with rest pauses and statics added in --

[helix139]

i took what you wrote off -- why type such foolish shit??

count this as a second warning--

3 strikes --have a nice day

[BBAddict]

That ignorance will only get you so far. There's a lot of science in working out, eating and resting properly that will help you grow far better than mindlessly cranking out the same workout every week.

[Shibby]

Originally posted by helix139
that's fucking stupid! maybe you're thinking waaaay too much. here's my training log: 1. go to gym 2. work out
simple

This is your only warning. Disrespecting a memeber again will have you banned, and since your disrespect SC (a Mod ) he may want to do it anyways.

[BBAddict]

Thank you Shibby-we don't need those kind of useless comments here!

[Stonecold54]

Originally posted by helix139
that's fucking stupid! maybe you're thinking waaaay too much. here's my training log: 1. go to gym 2. work out
simple

Thankfully the world we live in is dictacted by logic and rational thought. So in order for your statement to be true you would have to define "work out". and then after that you would have to back up and understand why a certain amount of exercise is better or worse than a different amount. that is unless you ignore new information or are unable to gather context of your own workouts into new directions. But you are right in a way since we all start at that point when we FIRST get into working out but that is analagous to being a 1st grader saying "I just go to school and draw, don't make it so complicated talking about calculus."

[realconan]

Hey stonecold,

I'm interested to know more about your training system. Got any time to give me some basics? I did a search of your posts, but there are like a gazzillion.

[BBAddict]

Originally posted by realconan
Hey stonecold,

I'm interested to know more about your training system. Got any time to give me some basics? I did a search of your posts, but there are like a gazzillion.

This is the website he refers people to. Even if you do not want to entirely commit to that kind of exercise, there are a ton of good principles to keep in mind when designing a workout plan and actually working out.

http://www.exercisecertification.com/