noob question bro..
does lat pulldown and hs pulldown target into different part?

HS stands for hammer strength, which is basically a plate loaded machine. It's just another variation of pulldowns. The difference would probably be I get a better stretch at the top since I use an underhand grip.

8/6/2012

Legs


Front squats (speed work)
6 x 3 x 65kg


Hack squats
3 x 12 x 110kg


Leg press
1 x 15 x 260kg
1 x 15 x 280kg


Leg extensions
2 x 20/19 x 75kg
1 x 19 x 70kg


Hyperextensions
3 x 12 x BW+15kg plate


DB lunges
2 x 15/13 x 35lbs


Leg curls
2 x 20 x 70kg


Leg press machine calf raises
4 x 15/15/14/13 x 200kg


Seated calf raises
3 x 18/16/17 x 35kg


Been trying to really dial in my nutrition so I recovered better than expected from the lower body power day. Today was good.

I'm impressed that your leg curls are about the same weight as your leg extensions. My leg extensions are way heavier than my leg curls. Any tips on how to narrow the gap?

This post has been edited by yeeck: Jun 9 2012, 12:40 AM

In Layne Norton's article for the PHAT routine he mentioned different people being either more quad or hamstring dominant. So I guess you're leaning to the quad dominant side. IINM, the only real way to even things out would be to strengthen your hams. Stuff like variations of deadlifts (regular/stiff-legged/Romanian), lunges, Bulgarian split squats, hip-thrusts are some of the things I can picture off the top of my head at the moment. But that's only what I think, haha.

9/6/2012

Chest & arms

Flat BB bench (speed work)
1 x warmup x empty bar
1 x warmup x 40kg

6 x 3 x 60kg


Incline DB bench press
1 x 12 x 65lbs
1 x 12 x 70lbs
1 x 9 x 75lbs


HS incline press
1 x 13 x 35kg
1 x 9 x 35kg (went to failure too quickly, thus the loss of strength on this set)
1 x 13 x 30kg


Incline DB flyes
2 x 15 x 35lbs


Preacher curls
3 x 12 x EZ bar+20kg


Concentration curls
2 x 12 x 25lbs


Spider curls
2 x 15 x 20lbs


Overhead DB extensions (much better than using a bar, personally)
1 x 15 x 25lbs
1 x 13 x 30lbs
1 x 14 x 25lbs


Cable triceps pushdowns
2 x 13/11 x 81kg


Alternate arm cable triceps pulldowns
2 x 12 x 17kg


Burnout set: cable triceps pushdowns
41kg x 20


Felt fantastic today, not sure why but I'm not complaining!

11/6/2012

Upper body power


Chest supported rows
1 x warmup x empty bar
1 x warmup x 20kg
1 x warmup x 40kg

3 x 5 x 62.5kg


Weighted pull ups
2 x 8 x BW+15kg


Lat pulldowns
2 x 8 x 80kg


Flat BB bench press
3 x 6 x 90kg


DB flyes
2 x 7 x 50lbs


Seated DB shoulder press
3 x 8/8/6 x 65lbs


EZ bar curls
3 x 9/8/8 x bar+40kg


CGBP
1 x 7 x 85kg
1 x 4 x 85kg
1 x 6 x 80kg


Good workout.

12/6/2012

Lower body power


Front squats
2 x warmup x empty bar
1 x warmup x 60kg
1 x warmup x 80kg

3 x 6/6/7 x 100kg


Hack squats
1 x 9 x 130kg
1 x 9 x 135kg


Leg extensions
2 x 13/12 x 90kg


DB lunges
3 x 9/8/8 x 55lbs


Leg curls
2 x 11/10 x 90kg


Standing calf raises
1 x 12 x 130kg
1 x 14 x 135kg
1 x 11 x 140kg


Seated calf raises
2 x 9/8 x 70kg

Hey -Dan, started PHAT yet? It seems so but if you are on PHAT, why did you swap front squat with back squat? And no Stiff legged Deads?

Did that to protect my lower back since I injured it about 2 years ago. 2 slipped discs if you're wondering. I find front squats to be good as they don't aggravate my back at all. No stiff legged deads for the same reason. I can still handle regular deadlifts, though I'm reluctant to, but stiff legged ones just put way too much strain on my back. It's also why I'm doing chest supported rows instead of regular barbell rows, to take my lower back out of the equation.

Wow, it is hard when you have injuries being not be able to do those exercises. Mind if you tell me how you slipped your disc?

Not really, TBH. Right now I'm pretty much pain free. I'm only being very meticulous with my exercise choices as a precautionary measure. I could do the exercises, but it's not worth the risk if you know what I'm saying. Injured my back from deadlifting too much with very bad form back when I was just starting out and let ego take over, and also from a serious fall while playing football. They both happened about 2/3 months apart, but both did damage. My theory is the deadlifts made the crack in the glass, and the fall finished the job.

Hopefully I won't be suffering any major injury during my weightlifting years. Trying to learn as much as I can to avoid injury. Luckily I'm not the ego kind of type but accident happen right? Before I started weightlifting, I had a knee injury, a first major injury within 22 years of life and I was damn afraid of living my whole life with knee pain.

Btw -Dan, heard that it is expensive for treating slipped disc injury right?

My biggest fear when I got injured was not being able to do any sports ever again. We just gotta do what we can to prevent injuries. And yeah, it's pretty damn expensive. :/

Wow Dan, just wow. The last I checked you were waaaay smaller than what you are now. That was bout 2 years back though. Awesome improvement. Keep it up!

Are those guns already hitting the 16" mark?

Haha, thanks man! Yeah, I was pretty darn skinny! Not just yet, they're just a little under 16" cold. Left arm's a little smaller than the right, though, heh.

14/6/2012

Back & shoulders


Chest supported rows (speed work)
2 x warmup x empty bar
1 x warmup x 20kg

6 x 3 x 42.5kg


Lat pulldowns
3 x 12 x 70kg


Seated cable rows
3 x 13 x 65kg


DB rows
2 x 15/14 x 105lbs


HS pulldowns (pps)
2 x 15 x 25kg


Seated DB shoulder press
3 x 13/12/12 x 55lbs


Upright rows
2 x 15/14 x EZ bar+40kg


Single arm DB lateral raises
3 x 16/15/15 x 25lbs

15/6/2012

Legs


Front squats (speed work)
2 x warmup x empty bar
1 x warmup x 40kg


6 x 3 x 65kg


Hack squats
1 x 13 x 110kg
1 x 12 x 120kg
1 x 12 x 125kg


Leg press
1 x 15 x 280kg
1 x 15 x 290kg


Leg extensions
3 x 20/20/19 x 75kg


Hyperextensions
3 x 12 x BW+15kg


DB lunges
2 x 14/15 x 40lbs


Leg curls
2 x 21/18 x 75kg


Leg press machine calf raises
1 x 15 x 200kg
3 x 15/13/15 x 220kg


Seated calf raises
3 x 18/18/17 x 40kg


Hanging knee raises (just some random ab work)
3 x 27/23/14

16/6/2012

Chest & arms


Flat BB bench press (speed work)
6 x 3 x 65kg


Incline DB bench
1 x 12 x 65lbs
1 x 12 x 70lbs
1 x 9 x 75lbs


Incline HS press
1 x 12 x 35kg
2 x 12 x 32.5kg


Incline DB flyes
2 x 15/14 x 40lbs


Preacher curls
3 x 12 x EZ bar+20kg


Concentration curls
2 x 10/12 x 25lbs


Cable curls (incline bench was occupied so no spider curls)
1 x 12 x 41kg
1 x 15 x 36kg


Overhead DB extensions
1 x 17 x 25lbs
2 x 15/13 x 30lbs


Cable triceps pushdowns
2 x 15/12 x 81kg


Single arm cable triceps pulldowns
2 x 13/12 x 17kg

This post has been edited by -Dan: Jun 16 2012, 10:53 PM

Slacker, wtf is up with the flat benching haha!