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 :D

[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!

:angel:




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

[Stonecold54]

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

:angel:




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

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. :D

[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?