BIG RED MACHINE'S Training Log (Team MDBB)

[bigredmachine]

Week 20 Monday October 18th, 2010 Lower Accumulation:

WU: 5 minutes Cardio, BW Squats, BW Good Mornings, BB RDL's, Leg Swings, and some stretching..

Barbell SLDL's off 4" Box (Beltless):
135x8 *Used Hook Grip on All Sets Today
225x3
315x3x2 sets
365x3x2 sets
405x3x2 sets
*I could barely hold onto the bar once I put 405 on there. If had used chalk I would have had no problems, however I did not use any straps today!

Barbell Good Mornings (Beltless):
135x8
185x6
225x6
275x6
315x6

Chest Supported Rows w/Wide-Neutral Grip:
45x10
90x8
135x6
115x8
90x10

DB Upright Rows Superset w/:
35x12x3 sets

Standing Calf Raises:
BWx20x3 sets

Planks Superset w/:
BWx45 seconds
BWx45 seconds
BWx60 seconds

Plate Pinches:
10's x45 seconds x2 sets

10 minutes cardio..

[bigredmachine]

Week 20 Wednesday October 20th, 2010 Upper Accumulation:

WU: 5 mintues cardio..

Seated Barbell Shoulder Press:
45x20
95x10
135x6
205x4x6 sets

Blast Strap Push-Ups:
BWx12x3 sets

Incline Hammer Rows (Alternating):
180x8 Each Arm
270x8 Each Arm
320x7 Each Arm
270x8 Each Arm
270x8 Each Arm

Skull Crushers w/Eazy Bar Superset w/:
95x10
145x8x3 sets

Standing Barbell Curls:
45x20x3 sets

Circuit:
Internal Rotations w/Tubing 2x25
External Rotations w/Tubing 2x25
Tricep Creepers w/Light Band 2x18
Single-Arm DB Hammer Curls on Preacher Bench 3x20-25

Tricep Pushdowns w/V-Handle:
120x100 reps

15 minutes of cardio..

A decent workout today.

[Brian Hill]

Pretty strong Military Pressing!

[bigredmachine]

Yeah seated I can do alot more than standing on Military Press, and almost as much as I can on Incline Bench

[bigredmachine]

Week 20 Friday October 22nd, 2010 Lower Accumulation:

WU: 5 minutes Cardio, BW Squats, BW Good Mornings, Leg Swings, Hip Circles, and Some Stretching..

Box Squats w/Olympic Barbell:
135x8
225x4
315x3
385x2
Added Belt
435x4x5 sets

Barbell RDL's:
135x10
225x6
Added 40lbs of Chains
Added Straps
315x6
Added Belt
365x6
405x6

Leg Extensions Superset w/:
4x12-15

Single-Leg Seated Leg Curls:
4x12-15
*Not sure of how much weight I was using on Extensions & Curls b/c they're both pin loaded and do not have the weights on there..

Circuit:
Standing Pulldown Abs 110x15, 120x15x3 sets
TKE's w/Green Band 3x15 each leg
Side Bends w/Plate 45x15x3 each side
Standing Barbell Wrist Curls 95x20x2 sets

Done..

[bigredmachine]

Week 19 Sunday October 24th, 2010 Upper Accumulation:

WU: 4 minutes on Ellitpical & some stretching..

Barbell Bench Press:
45x20 -Used Competition Grip & Setup on All Sets Today
45x10
135x5
185x4
Added Wrist Wraps
250x4x3 sets
255x3x2 sets

Barbell Decline Bench Press:
135x10 -Pinky on Rings Grip
185x8
205x8
225x8

DB Side Raises Triset w/:
10x12
15x12
20x10
25x10

DB Front Raises (Alternating):
15x10
20x8
25x8
30x8

Band Pull-Aparts:
Mini x15x4 sets

Pec-Deck Flies:
40x100 reps

Tricep Pushdowns w/V-Handle:
2x20

Bicep Curl w/Tubing:
Left Arm Only x100 reps

20 minutes cardio..

An ok workout today, my elbows and shoulders were still pretty sore from Wednesday's workout. Those blast-strap push-ups are really tough on my joints so I think I'm going to hold off on those in the future until at least I lose some weight..

[bigredmachine]

Week 19 Monday October 25th, 2010 Lower Accumulation:

WU: 5 minutes cardio, BW Squats, BW GM's, Leg Swings, Hip Circles, and Some Stretching..

Sumo Deadlifts f/Floor:
135x6 -Hook Grip on All Sets Today
225x3
315x3
Added Belt
405x3x2
425x1x5 sets
445x1x2 sets
*I was beyond pissed at this point!

Seated Cable Rows:
100x10
180x10
220x10

Bentover DB Rows:
75x12 each arm
100x12 "
120x12 "

AB Roller Triset w/:
BWx10x4 sets

Hammer Shrugs:
315x15
315x15
315x13 -Lost Grip

Seated Calf Raises:
180x15x3 sets

Back Extensions Superset w/:
BWx10x4 sets

Wrist Roller:
20x2 sets
15x3 sets
10x3 sets

10 minutes on bike to finish up.

This was not a good workout tonight, hell i think the forearms I did at the end felt like the best thing that I did all damn night! I was aiming to do 5x3 on my deadlifts but once I put 425+ on the bar I could only do singles. This hook grip shit is really going to try my patience and couple that with the fact that I don't have any chalk to use, dammit to hell..

[bigredmachine]

Week 19 Wednesday October 27th, 2010 Upper Accumulation:

WU: 3 minutes on Elliptical..

Seated Barbell Military Press:
45x20 -Middle Finger on Rings
95x10
135x4
185x4
225x4x3 sets
Added Wrist Wraps
245x3x2 sets

JM Press w/Straight Bar:
95x10
135x6
Added Wrist Wraps
185x6x3 sets

Push-Ups w/Feet Elevated:
BWx15
BWx30

DB Hammer Curls (Palms In) Superset w/:
20x10
30x8
40x8
40x8
45x8

Overhead Rope Extensions:
105x10
135x10
150x10x3 sets

Done and Ready for a Deload!

[bigredmachine]

Week 19 Friday October 29th, 2010 Lower Accumulation:

WU: 5 minutes Cardio, BW Squats, BW GM's, Leg Swings, Hip Circles, and some stretching..

Full Squats w/Olympic Barbell:
135x6
225x4
315x3
Added Belt
405x3
Added Knee Sleeves (Had to Gear Whore Up Today!)
465x3x4 sets
*Was aiming to do 5x3 today but I was just mentally & physically shot today..

Circuit x4 Times Through:
High Knee Step-Ups w/Barbell- 45x10, 95x8x3 sets el
Wide-Grip Lat Pulldowns- 110x12, 160x8, 210x8x2 sets
Single-Leg Lying Hamstring Curls- 45x12, 55x12, 65x12, 75x12 el
Barbell Shrugs on Smith Machine- 225x10, 315x10, 365x10, 405x10
Inner/Outer Hip Machine- 4x12 each way

Pulldowns Abs Superset w/:
110x8 each side
120x8x2 sets each side
120x20

Standing Barbell Wrist Curls:
135x12
135x12
135x15

10 minutes on bike to finish up..

Man, I was spent after this workout And squats really sucked ass, cock, and balls all in one today. I felt sooo damn weak! I could really tell over the last week and a half that my body (CNS) was starting to wear down. I feel like I really peaked around the 3rd week and then started falling off after that in my training. So from now on I'm only going to do 3 week cycles or less and then have a deload so that I'm training optimally and not negating my gains. And speaking of deloads I am so happy that this one is finally here

[Brian Hill]

Yeah, that block periodizationism would wear me out pretty quickly. haha. Mentally more than anything. Maybe it'll pay off for you!

[bigredmachine]

Week 18 Sunday October 31st, 2010 Upper Deload/Restoration:

WU: 10 minutes of Cardio..

Push-Ups on Dumbbell's:
BWx12x3 sets

Int/Ext Rotations w/Cable:
2x15-20

Reverse Cable Curls Superset w/:
2x12-15

Band Pushdowns:
Minix20x2 sets

YTWL's w/Plates:
10x12x2 sets each way

30 minutes of Cardio on Treadmill to finish up.

[bigredmachine]

Week 18 Monday November 1st, 2010 Lower Deload:

WU: 10 minutes on Ellitpical..

SLDL off 2" Blocks:
135x10
225x5
275x3x2 sets

Back Extensions:
BWx12x2 sets

DB Rows:
80x20x1 set each arm

4 Level Abs:
BWx16 each way

DB Holds:
25x60 seconds x1 set

30 minutes cardio to finish up.

I think that's all I did that day??

[bigredmachine]

Week 18 Thursday November 4th, 2010 Upper/Lower Deload:

WU: 5 minutes cardio, BW Squats, BW Good Mornings, Arm Circles, BW Push-Ups, and some stretching..


Leg Press Superset w/:
200x12
380x12x2 sets

DB Floor Press:
50x12x3 sets

Seated Leg Curls:
1x20

Seated Machine Abs:
1x20

Tricep Pushdowns w/V-Handle Superset w/:
2x20

DB Hammer Curls (Palms Facing):
20x15x2 sets each arm

25 minutes cardio.

[bigredmachine]

Week 17 Sunday November 7th, 2010 Upper/Lower Transmutation:
Went to MDBB Today!

WU: 1 Trip w/Sled, BW Squats, BW GM's, Leg Swings, and Hip Circles..

Full Squat w/Texas Squat Bar:
55x10
145x5
235x3
325x2
415x1
Added Belt
475x3x3
495x3x2

4 Board Press w/80lbs of Chains:
135x10 -Pinky on Rings Grip
Added 4 Board
225x3
275x3
Added Wrist Wraps
295x3 -Switched to Competition Grip
315x3
315x4

Snatch Grip RDL's w/FAT Bar:
135x10
185x8x3 sets

Circuit:
Pulldown Abs- 95x12x2 sets
Int/Ext Rotations w/Tubing- 2x15 ea way
Reverse Hyper's- 180x12x2 sets

Overall a Good Solid Workout Today.. It was great to see everybody again today, I really missed you guys and the equipment there. Haha..

I look forward to seeing everyone again next week too!

[Brian Hill]

Awww! We missed you too... (no homo)