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sockpirate
10-26-09, 9:16 pm
Going to chronicle my journey to my weight goal of 220 pounds , currently i at a lean 210 pounds. At the moment my split looks like this. Monday-legs , Tuesday-chest, Wednesday-back, Thursday- biceps and triceps, Friday-shoulders. Monday-Wednesday i also do calves and Saturday and Sunday are rest days where i some times go in to do calves. I do abbs everyday . I started this routine at the beginning of the summer and i was at 195 pounds, this split does very well for me and the 2 full days of rest help a lot. I get 8-10 hours of sleep 10 on a good night. So there is a lot of time for rest.
The routines will be described set, rep, weight , and exercise on the day of and my comments about how the night in the gym went will be done immediately after.
Any tips and encouragement will be very valued and very much welcomed.

sockpirate
10-26-09, 9:23 pm
mmmm leg night , this is what my regiment will look like for tonight

5 minutes deep stretching
Squat- These are all past parallel ass to the grass squats!!!!
15-225
12-275
12-275
6-315
8-275
15-225

Machine seated leg extensions-
15-100
15-150
10-180
8-200
15-150
15-100


Leg curls
15-100
12-120
8-150
15-100

Here it goes!!! Comments later tonight !

sockpirate
10-26-09, 9:32 pm
Calves-very controlled , try and model Calf form after The house! (recently strained calf its getting better)

Seated calf raises

95-15
95-15
120-12
135-12

Standing machine raises

200-15
200-15
300-10
300-10
200-15

Hack squat machine calf raises

300-15
300-15
400-12


and finish off with Abbs


Here it goes!!! Comments later tonight !

sockpirate
10-27-09, 1:13 am
Well squats were a bitch!!! I upped my reps @ 275 from 2 sets of 8 to 2 sets of 12 and wow those sets were fuckin harsh . I was walkin in the fuckin clouds after each set ha ha , i rarely sit down and lay on my back for a few secs but i did that today after each set @ 275. It was killer. I honestly didnt think i would get through my second set @ 275.
But i finished and 225 @ 15 reps felt nice .

All in all good workout , time for 2 peanut butter and jelly sandwiches and a protein shake fuckin yum or what?! im so hungry ha ha!

sockpirate
10-27-09, 9:00 pm
Chest day.

This is what my chest routine looks like now , previously i had a hell of a lot more volume to my chest days . It seems like that could have been why i was making slow gains on strength so i decided to decrease the volume to see how it goes for about 2 months strength wise. I also changed up my technique to more of the power lifting style after watching the tate videos on how to bench. It felt very different , too early to tell how this is gonna turn out, but tate is the man and i can only suspect good things will come from the modified form.

Flat Bench bar bell

135x15 warm up
225x8
275x4
275x2
285x1

Incline bench bar bell

135x8 warm up
185x8
225x8
245x6
185x8

Weighted dips

no weight warm up x10
25x10
45x10
70x8
45x8
25x8
no weight x15

Incline flies

40x8
55x10
70x8

Same calf exercise as yesterday minus hack squat raises, went pretty heavy on both sets so decided to scrap the hack squats raises , also skipped abs today cause i have a date soon ha ha

any advice would be welcomed.

sockpirate
10-29-09, 1:29 am
Today was shoulder day . It was pretty grueling but i liked it a lot , i usually hate shoulder day the most out of all days.

Seated side lateral dumbbell raises

30x15
35x10
40x8
45x8

Push press

135x8
185x5
205x3
215x3
135x10


Front lateral raises

25x10
30x10
35x8
45x8


Seated dumbbell press

60x8
70x8
80x5
70x5
60x8
50x8

Was a good day , last week 205 on push press was giving me trouble now i tossed it up quite nicely , i made a few attempts at 215 but it was a bit much . Next week im hoping to lock it out. Same calf Exercises as yesterday , loving animal pump it really helps out for sure.

sockpirate
10-30-09, 6:06 am
writing this very late ha had to finish some stuff for my social change class.
Well back went good, i always love back day, dead lifts always seem to make you feel so alive and so dead at the same time ha ha . I have been sticking to relatively heavy weight (for me) and high volume to help lean out and make ceartain muscle groups pop more. My lats are starting to flare nicely and lower back is starting to look good.

-Dead lifts
-10 minutes deep stretching
225x5 (warm up)
315x10
315x12
315x15
I usually throw in a set of 405 , but only every other week, high volume at 315 is helping me to tone out my back quite nicely.

-Wide grip pull downs

150x10(warp up)
180x10
190x8
220x8
200x10
180x8
150x8

-Bent over rows

135x10(warm up)
185x10
225x8
225x10
275x3
185x10
135x10


-seated cable lawnmowers

50x10(warm up)
60x8
80x10
100x10
80x8
60x10

Have nothing to complain about with back , this high volume and high weight is working nicely. I wish i could train everything like this and see the results i do with my back.
Next week i hope to get 10 reps at 405 on dead lift. mmmmm saved biceps and triceps for the end of the week, cant wait.

sockpirate
10-31-09, 1:43 am
Biceps and Triceps , I love this day , plain and simple. High volume and heavy sets (for me) have been working nicely with making my arms grow, horse shoe is really starting to pop , double bicep pose lookin good with my lats seeming to get bigger. I also superset this whole workout biceps with triceps. Since i only do bi's and tri's once a week i hit them pretty hard they have a nice full week of rest, well besides the other work outs they are used in.


-Barbell curls
85x15 (warm up)
95x12
105x10
125x8
135x6
-now a drop down for each set basically the sets in reverse

-Close grip bench press
135x15
155x12
185x8
225x4
-now a drop down for each set basically the sets in reverse

-Seated hammer curls
40x10
45x10
55x8
60x8
-now a drop down for each set basically the sets in reverse

-Overhead tricep extensions (dumbells only go up to 100 in my university gym sadly)
100x15
100x12
100x10
100x10

Had to end the night here i usually have 1 more super set of bi's and tri's usually standing double bicep cables coupled with machine tricep press downs.
This arm work out has made my strength grow tremendously, strength gains are constant , very happy with where my biceps and triceps are at currently , but can only keep growing.

sunny_max
10-31-09, 2:20 am
solid work in here brother.....good weights on the closegrip bench......keep it up!!

sockpirate
10-31-09, 6:20 pm
2 days of rest that my body really needs badly i can tell ha ha, waking up with a aching back and sore all over. Gotta love it . Time to get some solid calories in and just rest a lot.Gonna start off with a 60 gram whey shake and a breakfast burrito from Videncio's !!! If you ever come to Las Cruces New Mexico , they are the best damn burritos in town!

Will pick this back up on Monday the 2nd of November gonna try less volume throughout the week and hit up some heavier sets on each day.

Vaze_06
11-01-09, 12:10 am
got some good nm bro. keep it up

Soldier
11-01-09, 1:24 am
That's a pretty badass arm workout bro. Keep up the good work

sockpirate
11-03-09, 10:02 pm
Legs
Went for less volume and heaver sets this week, was first time i did 315 ass to the grass for 8 reps, felt good, but after squats i felt like i was gonna puke, wel i kinda did, i threw up a mixture of water and protein shake in my mouth. ha ha gotta love that shit

Squats

135x10 (warm up)
225x15 (still warming up kinda)
315x8 felt nice
275x10
225x15

Leg extensions

100x15
150x12
180x10
200x10
100x5
150x5
180x5
200x5

the x5 reps are a new thing i treat the whol le 4 sets like one big set and rest maybe 5 seconds in between , nice leg pump for sure

Lying leg curls

100x15
180x8
180x8
100x15

At this point my legs feel nice could have done more but going for less volume than last week

Calf

seated raises

120x15
130x15
135x12


Smith machine calf raises

135x15
185x15
225x12
275x10
no sets in drop down reverse


Standing calf raises

300x10
300x10
300x12


was a good night last night for sure, my legs are really really sore, got a lot of rest today between classes i was napping like a baby.

Heading to the gym now for some chest training. Chest has been rough this last few weeks hope it goes better today!

NJC_Manhattan
11-03-09, 10:04 pm
GOOD GOD!!! that is some leg workout

sockpirate
11-04-09, 12:36 am
Chest

-Bench
135x15 warm up
225x10
265x5
275x4
265x5

-Incline Bench-Just starting back on incline barbell from dumbell , wanted to switch it up
185x10
205x8
225x4

-Incline flies
55x12
65x10
70x8
80x6
70x8
65x8




-Seated calf raises

135x15
135x15
135x15
160x15
180x10
180x10
Drop sets, all sets in reverse

-Smith machine calf raises
225x15
275x15
315x10
315x10
Drop sets, all sets in reverse

Standing calf raises machine
300x15
300x15
300x15
400x8
400x8
500x6


All in all a good day , chest actually felt good today , i want 275 to start feeling lighter already but its coming slowly. I really wanna get 315 up , maxxed at 300 few weeks back and 305 just demolished me , so hopefully this less volume heavier sets will help out. Bench has always been a monkey wrench in my routines.

Thanks for the comments it really feels good to know people read this from time to time.

sockpirate
11-05-09, 1:56 am
-Push press

135x8
135x8
205x2
215x3 half reps

-Dumbbell shoulder press

60x10
70x10
80x5
70X6
60X8

-Seated lateral raises

30x10
40x8
50x8
40x8
30x10

-Front lateral raises
30x8
40x8
45x6


-Push press
135x5
135x5
135x5



Well tonight went ok i guess, my shoulders were still a bit sore from chest not too bad though. 215 on shoulder press is still a bit rough cant completely lock it out yet so working on form wit the half reps for now. This was a pretty bad ass work out , i went heavier on my laterals than i usually do and tossed in the push press agin at the end of the work out and it was pretty killer.Probably gonna do back tomorrow gonna do some heavy sets at 405 .

sockpirate
11-05-09, 10:26 pm
taking the day off, school has been making me its bitch this week so just gonna rest and get some good food in . Now no reason not to go extra heavy on back tomorrow ha ha

sockpirate
11-11-09, 6:36 am
Update this later tonight. School has been crazy , sleeping schedule is all fucked up. God damn it i hate when a monkey wrench gets thrown into the mix.

sockpirate
11-16-09, 6:12 pm
So basically no excuses , school kicked my ass last week and training sadly took a backseat, sleep schedule was all fucked up so i focused mainly on getting good calories in. Starting back up tonight on my regular routine and gonna hit it hard as hell this week. Legs tonight, gonna go for some really deep sets at 315. My body has had decent rest , although a bit switched around due to school but still got a lot of sleep , albeit in a weird and unaccustomed fashion. No reason to not blast every body part hard as hell this week.
HATE HATE HATE when life gets in the way of training. That is college for you i guess... fuck

sockpirate
11-17-09, 7:50 pm
Squats- all way past parallel ass to the grass

225x15
275x10
315x8-Last rep form went to shit
275x10


Seated leg extensions

100x15
150x12
180x10
200x10
180x8
150x8
100x15

Lying leg curls

100x15
130x10
150x8
100x15 last two sets were super setted with extensions

Calves

seated calf raises

115x15
135x15
135x15
125x10
115x10


Standing calf raises

300x15
300x15
300x15
400x8
400x8
400x8

Overall the night went well except for the last rep at 315 where my form went to shit. My lower back felt really tense there for a few minutes after squats were done , eventually it went away in the middle of my leg extension sets.Overall good night . I want to start throwing in more sets at 315 on squats maybe tone down the volume and get more heavy sets in. All my squats are ass to the grass past parallel so taking 315 down that low gets to me quick, i wanna be a little more comfortable with 315 in the rep range of about 12 before i move up in weight to tackle a new range of weight for ass to the grass squats.

Vaze_06
11-26-09, 10:57 pm
kick ass wheel's session bro. be nice with the back. u have only one!