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chicanerous 2013

Discussion in 'Fitness Journals' started by chicanerous, Dec 31, 2012.

  1. dejavued

    dejavued Senior Member

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    :popcorn: now THIS will be fun to watch. :nod:

    :dance: yay for you!! (and her)
     
  2. chicanerous

    chicanerous Elite Member
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    :nod: :heart:
     
  3. chicanerous

    chicanerous Elite Member
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    Week of April 1, 2013.

    Monday
    Tuesday
    6:50 - 8:10 PM @ JON | BW: 182.7 lb

    BB BP: 2x8x135
    DB INCL BP: 8x70/90, 2x6x90, 8/5x70
    DB INCL SQPR: 2x10x45, 8x45
    CBL REAR ROW: 10x140, 8x160, 10x140
    LR: 8/6/6x30, 10x20
    CBL XR FLY: 3x8x17.5
    + handstands, hollows​
    Wednesday
    Thursday
    Friday
    8:50 - 10:00 PM @ JON | BW: 182.9 lb

    MP: 6x95, 5x135, 3x155, 5x135, 8x115, 12x95
    FR: 3x6x35
    DB MP: 8x40/45
    LR: 8x30, 6x35, 4x40, 12x25
    PU: 8, 8, 6, 6
    CBL REAR ROW: 3x10x140
    DB CRL: 5x45, 8x40, 10x35, 12x30
    alt. w/ DIP: 20, 10, 10, 10, 5​
    Saturday
    Sunday
    9:00 - 10:20 PM @ JON | BW: 180.7 lb

    BB BP: 2x8x135
    DB INCL BP: 8x70, 6x95, 7x90, 6x85, 6x80, 6x75, 6x70
    DB INCL SQPR: 12/10/8x40
    CBL CG ROW: 8x160, 8x180, 8x200, 4x220
    CBL ROW: 3x6x160, 12x140
    DIP: 15, 15, 10, 10, 10
    alt. w/ DB CRL: 8x45, 10x40, 12x35, 10x30​
     
    #43 chicanerous, Mar 31, 2013
    Last edited: Apr 7, 2013
  4. chicanerous

    chicanerous Elite Member
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    Week of April 8, 2013.

    Monday
    Leave for second conference. Gone until the next Tuesday. Gonna spend some time with my motivator too. :spaz:
    Tuesday
    Wednesday
    Thursday
    Friday
    Saturday
    Sunday
     
    #44 chicanerous, Apr 7, 2013
    Last edited: Apr 7, 2013
  5. chicanerous

    chicanerous Elite Member
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    Week of April 15, 2013.

    Monday
    Tuesday
    Back from conference.​
    Wednesday
    Thursday
    Friday
    7:45 - 8:45 PM @ JON | BW: 178.2 lb

    BB BP: 2x8x135
    DB INCL BP: 8x70, 5x90, 5x90, 3x90, 6x80, 5x80, 5x70, 4x70
    CBL FLY: 8x25/30/35
    DB INCL SQPR: 3x10x45
    CBL REAR ROW: 3x10x140
    DIP: 15, 10, 10, 10, 8, 7
    alt. w/ DB CRL: 8x45, 10x40, 12x35, 14x30

    Been pretty depressed since I've gotten back from the conference. Was running on fumes by the end of this workout -- I'm surprised I didn't throw up from the exertion.​
    Saturday
    Sunday
    8:40 - 9:30 PM @ JON | BW: 180.1 lb

    PU: 6, 6, 6, 6, 6
    CH: 5, 5, 5, 5, 5
    DIP: 10, 10, 10, 10, 10
    CBL CG ROW: 3x8x160
    LR: 8x25, 6x30, 10x20
    + handstands​
     
    #45 chicanerous, Apr 7, 2013
    Last edited: Apr 21, 2013
  6. gravityhomer

    gravityhomer Elite Member
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    chicanerous, sometimes I see you do quite a few down sets, other times you don't. Are you following a system or just shooting to do a certain number of sets and feeling you need to drop weight?

    particularly looking at your military press and DB incline press. Just wondering what is the logic behind it. (not being critical, I've never worked with it).
     
  7. digitalnebula

    digitalnebula Plagiarist

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  8. chicanerous

    chicanerous Elite Member
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    Down sets? You mean like higher reps sets after going heavy? I do this mainly to get more volume in. The overriding concern is progressive overload -- getting more volume or the same volume with heavier weights in.

    When I stick with one weight, I usually don't shoot for a certain number of sets, but rather for a certain total number of reps and then try to do it in as few sets as possible. If that doesn't work out though, I will try to match what I did last time and then add a set.

    When I use multiple weights, I generally either do a reverse pyramid-like scheme (e.g. acclimation, 6x100, 8x90, 10x80, 12x70) or a drop-back (e.g. acclimation, 3x6x100, 2x12x80) lately. I'm also fond of increasing schemes like 5x80, 5x90, 5x100, 5x90, 5x100, 5x110 (rising waterfall kind of thing) or splitting volume up over two weights (2x5x100, 3x5x110).

    For the incline bench press on April 7th (8x70, 6x95, 7x90, 6x85, 6x80, 6x75, 6x70), the first set was kind of quasi-warm-up. The second set was the goal set of the day and then the intention was to reverse pyramid. Even though it was a single set, it was quite challenged though and immediately gave me trouble following through with that idea. So, the subsequent sets are on a continuum from failure by strength to failure by fatigue.

    For the military press two days earlier (6x95, 5x135, 3x155, 5x135, 8x115, 12x95), I just hadn't done them in a while so I wanted to go up to 155 and see what was going on there. When it didn't go well, I just backed-off and did some volume.

    Yep, these are for rear delts. I use the bar from the lat pull-down and take a wide grip. I pull to the middle/upper chest, keep the elbows at the plane of my shoulders, and squeeze the upper back at the peak. I also use straps to get a good connection with the bar.

    Results have been promising, whereas, for cable face pulls and dumbbell rear delt exercises, I have never seen much improvement. I feel like I have a better mental connection with my upper back these days though, so that also contributes.
     
    #48 chicanerous, Apr 10, 2013
    Last edited: Apr 12, 2013
  9. gravityhomer

    gravityhomer Elite Member
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    cool, love to see such analysis in weight selection. My favorite system is still the one you recommended maybe 7 years ago now?

    1st week: 5 rep max
    2nd week: 3 rep max
    3rd week: 5 rep max
    4th week: 2 rep max (or 1) but I never liked that

    And then repeat.

    I haven't been doing it lately, only because I don't have enough confidence in my safety equipment. Looking a little rusty. I should get some new bar pins.
     
  10. chicanerous

    chicanerous Elite Member
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    Week of April 22, 2013.

    Monday
    Exams this week...​
    Tuesday
    Wednesday
    8:30 - 9:30 PM @ JON | BW: 180.9 lb

    BB BP: 2x8x135
    DB INCL BP: 12/10/8/7/6/5x70
    FR: 3x6x35
    LR: 8x25, 8x30, 6x35, 8x30, 10x25
    LVR INCL BP: 3x8x140​
    Thursday
    Friday
    Saturday
    Sunday
    Driving...​
     
    #50 chicanerous, Apr 21, 2013
    Last edited: May 3, 2013
  11. chicanerous

    chicanerous Elite Member
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    Week of April 29, 2013.

    Monday
    Tuesday
    Wednesday
    California.​
    Thursday
    Friday
    Saturday
    Sunday
     
    #51 chicanerous, May 3, 2013
    Last edited: May 13, 2013
  12. chicanerous

    chicanerous Elite Member
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    Week of May 6, 2013.

    Monday
    Tuesday
    Wednesday
    Thursday
    Friday
    Saturday
    3:00 - 3:40 PM @ F-19 | BW: 174.0 lb

    DB BP: 8x45, 6x60
    DB INCL BP: 6x80, 7x70, 7x60
    DB INCL SQPR: 3x8x35
    PU: 8, 6, 4, 3
    DIP: 12, 8, 4
    + handstands

    High of 92 today. Need to hydrate more.​
    Sunday
     
    #52 chicanerous, May 11, 2013
    Last edited: May 12, 2013
  13. leftyx

    leftyx Senior Member

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    Hi Chicanerous,

    I was on youtube looking for techinique and I saw your Romanian Deadlift Demo. Looking good. :D
     
  14. chicanerous

    chicanerous Elite Member
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    Week of May 13, 2013.

    Monday
    Tuesday
    Wednesday
    Thursday
    Friday
    Saturday
    Sunday
     
    #54 chicanerous, May 12, 2013
    Last edited: May 13, 2013

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