Awesome back workout this morning - SuperiorMuscle.com

Stonecold54 · #1 12-15-07, 09:12 AM

Had a great workout this morning. Its so nice to start off a day with a good workout. puts a nice positive spin on things. started off with 5 minutes on the elliptical to warm up. then I did 3 warm up sets of dead-lifts. my workout started then:
Deadlifts (4-5 inches off the ground, yeah I know they are whimpy compared to the rest of you beasts

)- 275 pounds 5 reps at a TUT of :46 seconds. This was a 10 pound increase from my last workout. I felt great, my lower back actually had too much of a pump which stopped the set. Not sure why, same gear has been used. i didn't eat before my workout and last night i didn't eat or drink anything to strange. Goal by the end of January is to be pulling 300 pounds for 10 reps and around 60 seconds of TUT

Next exercise was Pulldowns (they are done on the VR3 Cyber, split arm and they move from inside to outside)
I think the weight was 155- I did JReps 1/2's 12 on bottoom range and 6 on the top range. I love this movement. usually I hate cybex but this machine actually has a great squeeze at the bottom of the movement.

after that was a set of Rear delt machine- I think it was 75-80 pounds for a TUT of 1:06 these have been increasing like crazy. not sure why. I probably could have hit 90 or higher for the same TUT. I will definetley increase these next workout

followed with DB rows 65 pound DB. I did these real slow and squeezed the crap out of them at the top. my back was actually cramping. it felt great to get a good squeeze out of them.

Biceps were next
Did one set of machine straight bar curls- it was on the 12 plate, done real slow, pump was amazing (not to mention my lower back was still throbbing from deads, lol).

did hammer curls next with 40 pound DB's, again real slow with these, biceps I concentrate more on the squeeze because the ROM is so short it does no good to lose the feeling of the exercise.

concentration curls next 25 DB (my grip was fried and so were my bi's).

and that was it.

Cant wait to feel the soreness from this. I am still pumped and its been an hour. I don't think I will get to the gym tomorrow since we are suppose to get that badass storm tonight

.

The_Grinder · #2 12-15-07, 09:44 AM

Love that feeling. I had a terrible leg workout yesterday and it put me in a bad mood all day. I hated life.

As far as the deadlifts I have been doing a 5x5 split and moving up 5 pounds every week. The point is that if you can finish 5x5 of a certain weight, you increase the weight next week. If you can't finish it, you try it again next week until you can. My 5 rep max in DL was 280 when I started and I have been able to complete every 5x5 workout and I'm now at 315 in about two months or a little less. I've also been doing the same program on squat and bench which have both increased but my DL has been by far the most productive. Anyway, just an idea.

Stonecold54 · #3 12-15-07, 09:52 AM

Quote:

Originally Posted by The_Grinder

Love that feeling. I had a terrible leg workout yesterday and it put me in a bad mood all day. I hated life.

As far as the deadlifts I have been doing a 5x5 split and moving up 5 pounds every week. The point is that if you can finish 5x5 of a certain weight, you increase the weight next week. If you can't finish it, you try it again next week until you can. My 5 rep max in DL was 280 when I started and I have been able to complete every 5x5 workout and I'm now at 315 in about two months or a little less. I've also been doing the same program on squat and bench which have both increased but my DL has been by far the most productive. Anyway, just an idea.

my program is that once I hit around 60 seconds for a set I increase the weight by 10 pounds. so my next workout I am counting on hitting 275 for around 1 minute that will put me at 285 for the following workout and so on (usually it takes just two workouts at a certain weight for me to hit 60 seconds). I think I should easily reach 300 by the end of january. hopefully

Once I do I will be backing off on my deads for 6 weeks or so (keep them around 250 for longer sets) and focus on other exercises.

Stonecold54 · #4 12-23-07, 06:03 PM

well I was getting over a sickness this morning (had it all last week). but I made it to the gym. My fricking arms and forearms get so pumped in recent back workouts its weird. and today I had little things jumping inside my hands when I was curling dumbbells, weird feeling. I love doing bent over rows now. I don't ever picture myself using heavy poundages because I hate it when my form lacks. I love holding that movement at the top (try it with anything heavy and you don't get that spinal squeeze). I go immediatley to JREP pulldowns, I increased by 5 pounds today and I still beat my TUT and reps of last time. I had no energy to deadlift. But I will have to go at it next workout since I have till the end of January to hit 300 for reps. I wonder if I am warming up to much getting those pumps. its weird that I only get them on back days and not really on my chest days.

***THE BOUNCER*** · #5 12-23-07, 06:17 PM

Quote:

Originally Posted by Stonecold54

I had little things jumping inside my hands when I was curling dumbbells, weird feeling.

like pins an needles? prob a nerve.

Stonecold54 · #6 12-23-07, 06:48 PM

Quote:

Originally Posted by THE BOUNCER

like pins an needles? prob a nerve.

naw it felt like little tiny BB's like warping from place to place. it didn't hurt and didn't tingle at all. I don't know what it was, lol.

Alin · #7 12-25-07, 01:03 PM

I recently added chins to my back workout and the difference has been dramatic.

Stonecold54 · #8 12-25-07, 04:27 PM

Quote:

Originally Posted by Alin

I recently added chins to my back workout and the difference has been dramatic.

yeah...sadly I have to add them back in soon. I hate them. I actually need to buy a weight belt so I can add plates on. its weird I can only do around 48 seconds of TUT with pullups no matter how much I work on them. but I can add a lot of weight on but it still only 48 seconds.

***THE BOUNCER*** · #9 12-25-07, 09:03 PM

what is TUT?

Stonecold54 · #10 12-25-07, 09:37 PM

Quote:

Originally Posted by THE BOUNCER

what is TUT?

TUT=Time Under Tension....I count time instead of reps because reps because meaningless unless you use a metronome to measure your cadence. its more exact to tell when you have progressed and when you haven't.

Gecko1980 · #11 12-26-07, 12:26 AM

Quote:

Originally Posted by Stonecold54

TUT=I count time instead of reps because reps because meaningless unless you use a metronome to measure your cadence. its more exact to tell when you have progressed and when you haven't.

Can you explain this more.. Sorry to sound dumb but i am wondering do you do everything timed..

Stonecold54 · #12 12-26-07, 05:57 AM

Quote:

Originally Posted by Gecko1980

Can you explain this more.. Sorry to sound dumb but i am wondering do you do everything timed..

well in a nutshell the name of our game is progression. we should be measuring everything to gauge our progress. most people grow up counting repetitions. I think that is fine to start with but I like using my finger stopwatch to measure my sets. for example if on monday you do a set of curls for 10 repetitions and lets say that even though you didn't time the set it was complete in 60 seconds. now lets say the next week you do that same set of curls and you get 11 repetitions. you think you have increased your strength but what if you time stayed the same at 60 seconds? the time your muscle was under tension "working" was the same. so basically the set was sped up but nothing new was accomplished because your time under tension remained the same. so yes I time most of my sets (a few I don't, like alternating curls or laterals where time would be pointless because of the rotation of sides).

***THE BOUNCER*** · #13 12-26-07, 07:48 AM

Quote:

Originally Posted by Stonecold54

well in a nutshell the name of our game is progression. we should be measuring everything to gauge our progress. most people grow up counting repetitions. I think that is fine to start with but I like using my finger stopwatch to measure my sets. for example if on monday you do a set of curls for 10 repetitions and lets say that even though you didn't time the set it was complete in 60 seconds. now lets say the next week you do that same set of curls and you get 11 repetitions. you think you have increased your strength but what if you time stayed the same at 60 seconds? the time your muscle was under tension "working" was the same. so basically the set was sped up but nothing new was accomplished because your time under tension remained the same. so yes I time most of my sets (a few I don't, like alternating curls or laterals where time would be pointless because of the rotation of sides).

that shit sounds too complicated. i would rather go by the feel of the muscle, the burning and the pump. finger stop watches and all that shit would make me nuts.

it is interesting though.

Stonecold54 · #14 01-09-08, 04:53 AM

well I thought I might get shorted trying to get my goal of 300 pound deadlift for 1:00 time by the end of january because I missed two deadlift workouts in a row. but this morning I hit 275 for 1:05 of time. I felt amazing. I don't know if its the Beta-K again (I don't want to attribute EVERYTHING to it, lol), but I didn't get bad hand cramps or back cramps and I felt strong as hell. I probably could have hit 280 but I stuck with my last working weight. so today is the 9th. I will get at least two more back workouts before the end of the month. I don't want to push myself to hard and get hurt so I am not sure what to increase my weights to. I felt so strong in this workout I was thinking to try and hit 290 next workout and then 300. or I could go to 285 and then try and hit 300. I guess it will go on how I feel that morning. I honestly didn't feel great when I woke up this morning but as soon as I got to the gym I got jacked. I am getting all excited just typing about it.

Nekrawulf · #15 01-10-08, 07:58 AM

Quote:

Originally Posted by Stonecold54

well I thought I might get shorted trying to get my goal of 300 pound deadlift for 1:00 time by the end of january because I missed two deadlift workouts in a row. but this morning I hit 275 for 1:05 of time. I felt amazing. I don't know if its the Beta-K again (I don't want to attribute EVERYTHING to it, lol), but I didn't get bad hand cramps or back cramps and I felt strong as hell. I probably could have hit 280 but I stuck with my last working weight. so today is the 9th. I will get at least two more back workouts before the end of the month. I don't want to push myself to hard and get hurt so I am not sure what to increase my weights to. I felt so strong in this workout I was thinking to try and hit 290 next workout and then 300. or I could go to 285 and then try and hit 300. I guess it will go on how I feel that morning. I honestly didn't feel great when I woke up this morning but as soon as I got to the gym I got jacked. I am getting all excited just typing about it.

placebo effect maybe?

good job anywhoos

Stonecold54 · #16 01-10-08, 03:14 PM

Quote:

Originally Posted by Nekrawulf

placebo effect maybe?

good job anywhoos

yeah I guess I will pay 20 bucks if it makes me think I am stronger

. I will need a few more workouts to nail down and see if it is the beta-k. obviously one workout doesn't decide the cause but I am interested to see what the month brings.