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Homegrown gym time..

homegrown

Iron Killer
Jacked Immortal
Mutated
EG Cash
2,675
Going to start a log on here of my lifting and extras that I do at the gym on a daily basis. Unfortunately I left my notebook in the car and really don't want to walk 4 blocks to go and get it so I will add stuff in tonight.

So I do a lot of rest pause work with pretty slow negatives with a couple of extra lifts thrown in at the end of the set. The one area I really lag on is legs. I have good legs but they aren't really going to get a whole lot bigger than what they currently are. About a year ago I had a pretty serious knee injury and now have 2 weight bearing cartilage defects; one on the bottom of my femur and one one the back of my knee cap. I can do things like leg ext to a degree, hamstring curls and Glute ham raises and RDL's. Things like squats and lunges though are out of the question. I started doing leg press and other things like that where I could change the angles but after a while the pain just out weighed the benefits. So unless I want to ever have micro-fracture surgery and take the risk of my knees being more messed up than they already are I will just keep doing what I am doing and be happy with it.

Other than that I do a lot of stability movements and SMR/stretching outside of my normal workouts and I feel like they really keep me healthy. I do a lot of balancing on things and constantly challenging myself to find better balance. This not only keeps me from being less injured but it also teaches my muscles to work together, thus developing better synergy making me stronger and more balanced in my physique. I by no means have a "championship" physique but after having all the imbalances and injuries I have had I am doing pretty well.

As far as stats go I'm around 300-305 at about 15%
Bench ~ 440lbs
Squat (before injury 705)
DL (before injury 650)
OH press 255
Standing overhead log press (before injury 335)

I like to lift heavy but now some of my options are limited but I am coming up with new ways everyday to surprise myself and its always exciting.
Stay tuned and like always, PLEASE ask me questions.. I do some weird stuff I don't always write down but I will try to remember them and do so.
 
Monday 12/03
10 min of SMR and active iso stretching

Flat bench 330 for 9 (6,2,1) reps 4/2/1 Tempo
Military press 185 for 12 (7,3,2) reps 4/2/1 Tempo
Dips +50 lbs 21 (11,9,1) reps 4/2/1 Tempo
Lateral raises 3x25 2/0/2 Tempo (25lbs)
Tri push down 3x25 2/0/2 Tempo (100 lbs)

Heavy stretches for all body parts worked.

Tuesday 12/04
Today was leg day so the numbers are PITIFUL but I get my work in and get the big "pump" and i'm alright with it for now.

Leg ext 150 for 35 (16,9,10) reps and then a fourth set with 50lbs for 50 reps 2/2/2 tempo
SLDL 225 for 21 (12,6,3) reps 3/0/2 tempo Work on really feeling the pull going down and then fire through with the glutes and hips on te way up.
Glute ham raises for 5 VERY strict VERY slow reps. These absolutely destroy your hamstrings.
Seated Calve Raises 135 lbs for 15 reps total. I fire up onto my big toe then go down for a 10 count then hold the bottom stretch for 15 and then go up and do it again for a total of 15 reps.




Things i try to do everyday...
Oblique/low back twists 50 reps w/50 lbs. I put a bar on my shoulders and twist all the way around stopping myself when i get almost a full rotation and sen myself back the other way using all obliques and low back.
Decline press ups w small straight bar usually about 30lbs. What I do is go on the decline sit up bench and do a normal situp with the bar held out straight as if you were doing a decline bench press. The only thing different than a normal decline situp is that when I get to the top i continue going upusing my abs to stabilize me and lift up off of the bench.

SMR/foam rolling
Balance of the exercise ball.. This works my core, glutes, inner thighs and hips..
 
Today was one of the better workouts I can remember having in a LONG time. After being injured for so long and kinda limping along I am really starting to feel better and figure some things out that have not only been fun but really effective so far.

My weight today was right at 303

Dead-lifts from the shins- 6 sets of warmups from 135-405
500lbs for 10 straight reps

Trap bar rows (4/2/1 Tempo)
175lbs 15 reps
195lbs 15 reps
205lbs 15 reps

Close grip pull-downs RP
205 lbs (8,4,3) 15reps

Bent over high pulls
Stand with feet shoulder width apart and bend at the waist as if you were grabbing a bar to do a row. With your hands straight out past your ears reach out and grab the rope that is on the pulley and the same height as your head while bent over. back up until you feel the stretch in your last and pull with a slight angle to your nipple line and squeeze; let the rope out with about a 4-5 sec release back into the full out stretch.
57.5lbs 15reps
65lbs 15reps
72.5 lbs 15reps

Pull ups to failure (2/0/2)
1set of 11

Scaption shrugs (4/2/1 Tempo)
3 sets of 15 with 50lbs
DB shrugs working up to 1 set of 50 (4/2/1 Tempo)
26reps with 110 lbs

DB Curls (2/0/2) RP
50lbs (5,4,3) 12reps

Bent over concentration curls (4/2/1)
20lbs x 15 reps
20lbs x 14 reps
20lbs x 11 reps

Seated wrist curls
50lbs x 15 reps
60lbs x 15 reps
65lbs x 15 reps

Ab twists
50lbs x 50 twists for 3 sets
decline press ups 75reps

I was pretty shaky after this workout and I am already sore. Its amazing what you can do with the right tempo and contractions. The weights for the most part felt pretty light but the tempo and contractions made them brutally painful and heavy by the end.
 
Excellent! Tempo brings a whole different level to a routine!
 
12/7
Weight 303
Flat Bench- 385lbs (4, 1, 1) 6reps RP 4/2/1 TEMPO
Incline DB Bench- 85lbs 12 reps/90lbs 12reps/90lbs 5reps 2/0/2 TEMPO
Machine flyes- hard squeeze and a 10 second stretch at the widest point of the flye.
30lbs for 20reps

Incline Triceps Press- 185lbs (9,5,2) 16 reps RP 4/2/1 TEMPO
Triceps Press Down- 50lbs 12reps/ 57.5lbs 12reps/65lbs 6reps 4/2/1 TEMPO
Supine Grip Kickbacks- 8lbs 20reps
Military Press- 185lbs (4,2,1) 7 reps RP 4/2/1 TEMPO
Front to Back Presses- 85lbs 12 reps/95lbs 11reps/95lbs 10reps
3 Way Shoulders- Side lateral raise to bringing the DB’s together in front of you with arms fully extended down to the negative portion of a front raise back up to the top end of a front raise back to arms fully extended straight out to your sides and back down to the beginning. That’s one rep.
8lbs 12reps/8lbs 12reps/8lbs 12reps

Side Lateral raises- Arms STRAIGHT out no bend. Pause at the top and slow 4 count down.
10lbs 20reps

Bent Over Band Pull Aparts- Green band/30 fast controlled reps 2 sets…

Ab twists- 50lbs 50reps for 3 sets
 
TSizemore said:
Excellent! Tempo brings a whole different level to a routine!

Your not kidding, I truly believe that most people waste a good amount of their workout due to tempo. Varying tempo's have a purpose, whether it be stabilization (I include this in all of my workouts) or just steady tempo.. Even though these are both just a couple of them they are both incredible tools to have at your disposal. Tempo really takes down the weight you are able to lift but the stress added makes up for it. Depending on the lift the slower tempo can have some incredible strength benefits. Being able to actively control a weight makes you a whole lot stronger than just moving it.
 
12/11/12

Leg ext 10x10 115lbs (4/2/1 Tempo)
SLDL- 225lbs 12reps/ 245 12 reps (4/2/1 Tempo)
Calve Raises- 140 15reps/ 140 15 reps/ 140 15 reps ( fire up onto my big toe then go down for a 5 count then hold the bottom stretch for 10 and then go up and do it again for a total of 15 reps. )
Hip Extensions on the ball- 50lbs 15 reps x2 (4/2/1 Tempo)
This worked every major muscle in my legs. Still not able to do squats or leg press or really any pressing or lunging movements for that matter but all of these work effectively without putting all that pressure of the injured areas of my knee and femur.
 
You sir are a beast. I like the science you put behind your exercise
 
12/11/12

My weight today was right at 300

Dead-lifts from the shins- 6 sets of warmups from 135-405
515lbs for 10 straight reps

Trap bar rows (4/2/1 Tempo)
225lbs 15 reps
235lbs 15 reps
245lbs 11 reps

Close grip pull-downs RP
220 lbs (10,5,2) 17reps

Bent over high pulls
Stand with feet shoulder width apart and bend at the waist as if you were grabbing a bar to do a row. With your hands straight out past your ears reach out and grab the rope that is on the pulley and the same height as your head while bent over. back up until you feel the stretch in your last and pull with a slight angle to your nipple line and squeeze; let the rope out with about a 4-5 sec release back into the full out stretch.
72.5lbs 15reps
80lbs 15reps
87.5lbs 15reps

Pull ups to failure (2/0/2)
1set of 10

Scaption shrugs (4/2/1 Tempo)
3 sets of 15 with 50lbs
DB shrugs working up to 1 set of 50 (4/2/1 Tempo)
30reps with 120 lbs

DB Curls (2/0/2)
35lbs 12 reps
40lbs 12 reps
45lbs 6 reps

Bent over concentration curls (4/2/1)
25lbs x 15 reps
30lbs x 15 reps
30lbs x 13 reps

Seated wrist curls
55lbs x 15 reps
65lbs x 15 reps
75lbs x 15 reps

Ab twists
50lbs x 50 twists for 3 sets
decline press ups 75reps
 
12/20/2012

Tore my peck a bit 2 weeks ago so I have taken off all of my pressing movements and will continue to do so until it heals, most likely another 2 weeks. Some of my logs are lacking because of it. On the brigt side though besides feeling overwhelmingly weak on deads today I went up on all of my lifts. still making gains 5 weeks into this run, another 3 to go.

Dead-lifts from the shins- 6 sets of warmups from 135-405
520lbs for 1 rep… SO SO bad.. I felt extremely weak today on DL

Trap bar rows (4/2/1 Tempo)
235lbs 15 reps
245lbs 15 reps
255lbs 15 reps

Close grip pull-downs RP
160lbs 15 reps 3 sets

Bent over high pulls
80lbs 15 reps
90lbs 15 reps
100lbs 15 reps

Pull ups to failure (2/0/2)
1set of 10 (really hard to do with my chest hurting like it is)

Scaption shrugs (4/2/1 Tempo)
3 sets of 15 with 60lbs

DB shrugs working up to 1 set of 50 (4/2/1 Tempo)
35reps with 120 lbs

DB Curls (2/0/2)
40lbs 12 reps
45lbs 12 reps
50lbs 10 reps

Bent over concentration curls (4/2/1)
25lbs x 15 reps
30lbs x 15 reps
30lbs x 15 reps

Seated wrist curls
65lbs x 15 reps
70lbs x 15 reps
75lbs x 15 reps
 
12/18/2012
Leg ext 120 10x10 4/2/1 tempo
SLDL 235x12 245x10
BB hip ext. 225x12 for 2 sets 4/2/1 Tempo
Seated Calve Raises 155x15 165x15 185x15 4/2/1 Tempo

Really wish I could do more on my legs but if I do my knees just hurt so bad for the next couple of days.. With all I do I really cant afford (literally) to not be able to move well and be on my feet all day.
 
homegrown said:
TSizemore said:
Excellent! Tempo brings a whole different level to a routine!

Your not kidding, I truly believe that most people waste a good amount of their workout due to tempo. Varying tempo's have a purpose, whether it be stabilization (I include this in all of my workouts) or just steady tempo.. Even though these are both just a couple of them they are both incredible tools to have at your disposal. Tempo really takes down the weight you are able to lift but the stress added makes up for it. Depending on the lift the slower tempo can have some incredible strength benefits. Being able to actively control a weight makes you a whole lot stronger than just moving it.


I use this stabilization tool on all of my chest pressing movements and agree 100%! I use it on everything, but my chest is severely lagging(ESP upper chest) and I think doing this has helped a LOT! Keep killin it HG!!!!
 
Let's see some updates in this bish! SLACKER! 🙂 once we get going, there will be no tolerance of this behavior lol. But seriously......there won't.
 

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