Road to 400 Log

[I. Kay]

Waterbury Method, Week 1

A1) Push Presses 10x3 - 115
A2) Chinups 8x3 - BW+30, 2x3 - BW+20

B1) Back Extensions 10x3 - BW+50
B2) Standing Calf Raises 10x3 - 225

C1) Decline Db Presses 10x3 - 80's
C2) Side Bends 10x3 - 80

Brutal. That's all. Just brutal. [img]smile.gif[/img]

[Rev]

Decline db presses are so akward. I did them last week for the first time in a while and hated it, haha. Are your db's pretty wide or narrow? The one's at the gym I train at are really wide and rubber so if I want to get a stretch I have to semi-supinate them or go reaaaaally wide which is a pain.

On your back extensions are you using a barbell? I love barbell hyper's, they're one of my all time favorite movements.

Looking good, keep up the great work.

Nate

[I. Kay]

Thanks for the encouragement.

Yes, db declines are a bitch to set up. I always use a neutral grip to spare my shoulders, so I get a good stretch when my elbows come way down. Plus the db's are pretty narrow.

On the back extensions I hold a dumbbell. I scoop it from the floor, cupping the small plates on each side to my chest.

[I. Kay]

More brutality. High reps are so difficult for me. Ouch.

Squats 3x12-155
Bent-over Rows 2x12-115, 1x12-95
Db Bench Rows 2x12-60's, 1x12-50's
Seated Calf Raises 3x12-70
Triceps Pressdowns 1x12-70, 2x12-80
External Rotations 3x12-blue band

[CtA318]

Looks like all that heavy lifting you were doing is taking it toll now. I'm sure when I start BoM in a few days the high reps with almost feel wrong to me.

Keep up the good work.

[I. Kay]

Originally posted by CtA318:
Looks like all that heavy lifting you were doing is taking it toll now. I'm sure when I start BoM in a few days the high reps with almost feel wrong to me.

Keep up the good work.

Thanks Chris.

A1) Hack Squats 4x6-185
A2) Standing Hammer Curls 4x6-35's

B1) Hang Cleans 4x6-115
B2) Db Skull Crushers 4x6-30's

C1) Incline Bench Press 3x6-65's, 1x6-60's
C2) Cable Crunches 4x6-100

[I. Kay]

WEEK 2

A1) Push Press 10x3-120
A2) Chinups 2x3-BW+35, 5x3-BW+30, 3x3-BW

B1) Back Extensions 10x3-BW+55
B2) Standing Calf Raises 10x3-230

C1) Decline Bench 10x3-185
C2) Side Bends 10x3-150

Felt really good today. The chinups hurt my elbow for some reason, hence the drop in weight. I switched to the bar for the declines, just because loading the damn DB's for the decline was such a pain. I found that close-grip, decline doesn't hurt my shoulders. I also used the cable station for the side bends this time.

[I. Kay]

Back Squats 3x12-155 (85 seconds)
Wide Seated Rows 3x12 - 110 (85 seconds)
DB Bench Presses 3x12 - 60's (90 seconds)
External Rotations 3x12 - blue band
Tri Pressdowns 3x12 - 80 (80 seconds)
L-Rotations 12x3, 2x8-5

[I. Kay]

A1) Hack Squats 5x6-185
A2) Standing Hammer Curls 5x6-35's

B1) Hang Cleans 3x6-115, 2x6-95
B2) Db Skull Crushers 5x6-30's

Enough! My shoulder was seizing up, just like Tuesday. Saw my friend the massage therapist and he worked it out. I just skipped the incline presses and the cable curls.

I'm also going home early from work cause I might still be sick.

Still, I got the bulk of the workout in.

[CtA318]

So are you still trying to gain Ian? Whats up with your weight? What about 405 that comming soon? Hows life in general? Alright keep lifting hard you're already doing a great job!
-Chris

[I. Kay]

Originally posted by CtA318:
So are you still trying to gain Ian? Whats up with your weight? What about 405 that comming soon? Hows life in general? Alright keep lifting hard you're already doing a great job!
-Chris

Thanks Chris. I'm eating like a madman, maybe leaning a little in the direction of Dave Barre's (sp?) method, which allows for some junk in with rest, in the case of hardgainers. I'll be weighing in on Sunday, two weeks into it. 180 is the goal. I began at 171.

405 will come someday. I'm just over-tired these days, with too many back problems to lift heavy consistently. Maybe by Christmas.

I'll update you.

[CtA318]

It's good to hear that your doing well. I've also decided to try and bulk Dave Barre's way. Im not going to get so uptight about eating a cheese burger that isnt 99% lean or on whole wheat bread. Whatever I can do to make my calorie requirements I'll be doing. I still eat clean throughout the day though.

[I. Kay]

Same here. I'm not gorging on fatty food, but I've added some sugary granola bars here and there, had two doughnuts for dessert a couple nights back, eating more carbs over all. Nothing that crazy, but certainly looser than I had been. I'm not going along with his "forget fruits and veggies for a while" thing though. And I'm continuing full blast with fish oil too.

I feel kind of bad that I haven't reached 400 yet, but on the other hand, my life has been filled with many other things, most of which are positive, and I have made good progress.

As MANY people have told me, both trainers and friends: I just don't sleep enough. In other words, my gains have been limited by my lack of recovery. I of course know this (how could I not, having been at JP's for a year and a half?) but knowing something and applying it to a busy life are not the same.

I will be working on it though.

I say we both will cross into the next weight class soon. Let me know when you reach 140 and I'll tell ya when 180 approaches for me.

[I. Kay]

Superset:
Deadlift 3x1-275
Hack Squat 3x1-275
Hang Clean 3x1-135
Push Press 3x1-135

Superset:
Db Bench Press 2x8-70's
One-Arm Rows 2x8-70's
Chinups 2x6

For the first superset, I would deadlift, step over the bar, hack squat it, step forward to the rack, hang clean the bar, then push press it. Three minute break, start over. I'll be upping the reps and lowering the weight as the week progresses, beginning with heavier singles again next Sunday.

The hack squats really tested my grip.

The second superset will increase in intensity each day.

Basically, I'm stealing some of Waterbury's ideas and applying them to a more time-manageable routine.

[I. Kay]

Push Press 5x95, 3x135, 5x95
Triceps Annihilation (dips, pressdowns, db bench, skull crushers, etc.)

[I. Kay]

Fly & Press 4x10-40's
Wide Seated Row 4x10-100

superset:
Skull Crushers 4x10-ez bar+20
Curls 4x10-ez bar+20

Rope Tri Pressdowns 4x10-80

Yesterday I spent about 30-35 minutes doing ham, hip and back stretches. Dull soreness in my back today. No more sharp pain.

[I. Kay]

Chinups 1x10
Push Press 2x10-95
Lateral Raises 2x10-10's
Lunges 3x10-135
Single-Leg Leg Press 3x5-180
Leg Press 16x180
Swiss Ball Ham Curls 3x10

Hanging Upside down from chinup bar: 30 seconds. Really loosened up my back!

[I. Kay]

DB Bench Press
3x95's
6x80's
8x70's
7x70's
5x70's

DB Incline Press
8x55's
4x55's

Fly & Press
2x10-30's

One-Arm Cable Tri-Pressdowns
2x8-60

Rope Pressdowns
3x8-80

[I. Kay]

Wide Grip Seated Rows
2x10-110
10x120
2x6-130

Supinated Seated Rows
8x120
10x100

One-Arm DB Rows
2x6-70
2x8-60

Reverse Flyes
10x15's
10x10's
10x7's (with 1 second pause at top)

Back Extensions
2x10-bw

[Marykaa]

ROCKHARD said :
I'm eating like a madman

humm savor some of that stuff for me! gosh you Bulking guys are lucky! ; )