Bison's Beef Building Blog

[stavrog1]

I regularly find I get DOMS in the places I don't feel I've worked as hard as other areas, quite strange!

[Bison]

Sunday 25th March
Week 1 - Shoulders & Arms
3 of 3

[Improvement over previous workout in brackets]
[Rest times in brackets]

Seated Smith Machine Press [90 sec] - Actually gained strength since last workout 3 weeks ago!
12x55 [+10kg]
12x55 [+5kg]
7.5x55 [+5kg]
EZ-Bar Upright Row [90 sec] - Power up, hold for 1 sec, lower for count of 3. Almighty delt pump!
8x50 [+5kg]
8x50 [+5kg]
12x40 [+6 reps]
Dips [90 sec] - Delts were fried on that last set!
15
9
5
Decline CGBP [90 sec] - Changed from flat bench to decline see if it can help focus on triceps more. Was good.
8x60 - Flat Bench
12x40 [*new*]
12x45
11x45
EZ Drag Curl [90 sec] - Ok
13x30
9x30
3(+3)x30(20) - dropset
Cable Curl to Face [60 sec] - Perfect finisher after the drag curls. PUMPED GUNZ!!
10x30 [+10kg]
12x30 [+10kg]
9x30
Hammer Shrugs [60 sec] - Unladen the machine itself weighs about 40kg!
12x40
12x45
12x45
DB Rear Raises - Good focus on rear delts
15x12.5's
12x15's
8x15's

Total Workout Time = approx 60 mins

Due to timing of injuries this is only the 2nd time I've managed to do this workout in 5 weeks!! So to keep improving with strength gains is pleasing.

[Bison]

Wednesday 28th March
Week 2 - Chest & Back
1 of 3

[Improvement over previous workout in brackets]
[Rest times in brackets]

Chins [120 sec] - bodyweight before gym = 230lbs
8xbw [+1 rep]
6xbw [+1 rep]
6xbw
BOR's [90 sec] - Used belt to protect my back today
12x70 [+2 reps / +10kg]
9x75 [+5kg]
10x75 [+5kg] straps
Inc DB Press [120 sec] -
12x40's [+1 rep]
8x40's
6x40's [+1 rep]
Seated Hammer Chest Press [90 sec] - Just barely missed locking out on last rep
12x90 [+10kg]
9x90 [+20kg]
8.5x90 [+8 reps]
Decline DB Flyes [75 sec] - Push DB's together at the top and squeeze pecs every rep
12x17.5's
12x17.5's [+4 reps]
12x17.5's [+2 reps]
Deadlift [90 sec] - Used a belt for last 2 sets just to be safe
5x100 [+40kg]
5x100 [+40kg]
5x110 [+50kg]
5x110 [+5 reps]
5x100 [+5 reps]

Total Workout Time = approx 60 mins

Good workout, though being very cautious with my lower back as it's not 100% yet. Left Deadlifts until last as I wasn't sure if I was going to do them or not, wanted to see how the injury held up first.

[g-rex]

Quote

Wednesday 28th March
Week 2 - Chest & Back
1 of 3

[b][Improvement over previous workout in brackets]
[Rest times in brackets][/b

Chins [120 sec] - bodyweight before gym = 230lbs
8xbw [+1 rep]
6xbw [+1 rep]
6xbw
BOR's [90 sec] - Used belt to protect my back today
12x70 [+2 reps / +10kg]
9x75 [+5kg]
10x75 [+5kg] straps
Inc DB Press [120 sec] -
12x40's [+1 rep]
8x40's
6x40's [+1 rep]
Seated Hammer Chest Press [90 sec] - Just barely missed locking out on last rep
12x90 [+10kg]
9x90 [+20kg]
8.5x90 [+8 reps]
Decline DB Flyes [75 sec] - Push DB's together at the top and squeeze pecs every rep
12x17.5's
12x17.5's [+4 reps]
12x17.5's [+2 reps]
Deadlift [90 sec] - Used a belt for last 2 sets just to be safe
5x100 [+40kg]
5x100 [+40kg]
5x110 [+50kg]
5x110 [+5 reps]
5x100 [+5 reps]

Total Workout Time = approx 60 mins

Good workout, though being very cautious with my lower back as it's not 100% yet. Left Deadlifts until last as I wasn't sure if I was going to do them or not, wanted to see how the injury held up first.

Looks fairly solid mate - go easy on the back.

As tempting as it is - dont rush it!

[Bison]

Saturday 31st March
Week 2 - Legs
2 of 3

[Improvement over previous workout in brackets]
[Rest times in brackets]

Front Squats [120 sec] - Clean grip
10x70 [+2 reps / +10kg]
4x75 [+5kg] - Using straps I dropped the bar forward, back to clean grip
8x70 [+2 reps]
7x70 [+7 reps]
Leg Extention [90 sec] - Straight into these, no rest. Slow negatives
11x45 [+3 reps]
7x45 [+10kg]
7.5x40 [+5kg]
RDL [90 sec] - Slow negatives, lower to just below knee. Great focus on ham's
10x80 [+10kg]
10x90 [+10kg]
12x100 [+2 reps / +10kg] - straps
12x100 [+12 reps] - straps
Leg Curl [90 sec] -
12x50 [+5kg]
10x55 [+5kg]
8x50
Standing Calf Raise [60 sec] -
20x110 [+2 reps / +5kg]
20x110 [+2 reps / +5kg]
18x110 [+2 reps / +5kg]
14x25 - seated [+2 reps]
Walking Lunges - Barbell [90 sec] - Low as possible every rep, knee just kisses floor
30x35 [+2 reps / +15kg]
24x45 [+25kg]
Renegade Rows[90 sec] - OUCH!
20x15's
20x15's

Total Workout Time = 65 mins

Good session

[Bison]

Sunday 1st April
Week 2 - Shoulders & Arms
3 of 3

[Improvement over previous workout in brackets]
[Rest times in brackets]

Seated Smith Machine Press [90 sec] - Nice smooth lowering and power up, no lockout.
12x60 [+5kg]
12x60 [+5kg]
8x60 [+1 rep / +5kg]
Dips [120 sec] - Good
12 +5kg [+5kg]
8 [+5kg]
7 [+2 reps]
Decline CGBP [90 sec] - Great focus on triceps, decline is better than flat for this exercise
12x50 [+10kg]
12x55 [+10kg]
11x60 [+15kg]
Cable EZ-Grip Upright Row [90 sec] - Changed from EZ-Bar to EZ-Grip Cable. Easier to focus on delts
12x50 [+2 reps]
12x60 [+10kg]
9x60 [+20kg]
EZ-Bar Drag Curl [75 sec] - Awesome. The squeeze at the top is agony!
10x35 [+5kg]
6x35 [+5kg]
6(+6)x30(15) - dropset [+3 reps]
Cable Curl to Face [75 sec] - I love these, they compliment the drag curls very well
10x35 [+5kg]
9x35 [+5kg]
9x30
Hammer Shrugs [60 sec] - Unladen the machine itself weighs about 40kg!
12x50 [+10kg]
15x50 [+3 reps / +5kg]
12x50 [+5kg]
DB Rear Raises - Good focus on rear delts
12x17.5's [+10kg]
12x17.5's [+5kg]
10x17.5's [+2 reps / +5kg]

Total Workout Time = approx 60 mins

Solid improvements again.

[Bison]

Wednesday 4th April
Week 3 - Chest & Back
1 of 3

[Improvement over previous workout in brackets]
[Rest times in brackets]
[Exercise order in brackets from last workout]

[>1] Chins [120 sec] - bodyweight before gym = 230lbs
9xbw [+1 rep]
7xbw [+1 rep]
6xbw
[^3] Inc DB Press [120 sec] - Good focus on upper chest
9x42.5's [+5kg]
7x42.5's [+5kg]
6x42.5's [+5kg]
[^6] Deadlift [120 sec] - No belt and all done with overhand grip
5x100
5x120 [+20kg]
5x120 [+10kg]
5x120 [+10kg]
5x120 [+20kg]
[v2] BOR's [90 sec] - Good increases considering pre-fatigue as I did these #2 last time
12x70 belt & straps
11x75 [+2 reps] belt & straps
11x75 [+1 reps] belt & straps
[v4] Seated Hammer Chest Press [90 sec] - Big increases
15x95 [+3 reps / +5kg]
11x105 [+2 reps / +15kg]
7x105 [+15kg]
[v5] Decline DB Flyes [75 sec] - Push DB's together at the top and squeeze pecs every rep
12x17.5's
13x17.5's [+1 rep]
13x17.5's [+1 rep]


Total Workout Time = approx 60 mins

Lots more solid increases. Strength is coming back rapidly as is muslce size, leaning up nicely aswell, I love the first 6 months of a comeback.

[Bison]

Saturday 7th April
Week 3 - Legs
2 of 3

[Improvement over previous workout in brackets]
[Rest times in brackets]

[>1] Front Squats [150 sec] - Clean grip
11x70 [+1 rep]
7x75 [+3 reps]
7x75 [+5kg]
6x75 [+5kg]
[>2] Leg Extention [90 sec] - Straight into these, no rest. Slow negatives
8x45 [-3 reps] - Legs on fire!!
7x45
12x35
RDL [90 sec] - Couldn't get in the groove, too much back and couldn't engage the ham's so abandoned...
8x100 - just horrible
[^4]Leg Curl [75 sec] - Power up, squeeze, slow controlled negative. AGONY! Almost cramped up.
12x55 [+5kg]
12x55 [+2 reps]
12x50 [+4 reps]
[v3]RDL [90 sec] - With hams pre-fatigued and properly warmed up, much better focus
12x100 [+2 reps]
12x105 [+5kg] - straps
9x110 [+10kg] - straps
[^6]Walking Lunges - Barbell [90 sec] - Low as possible every rep, knee just kisses floor
24x50 [+15kg]
28x50 [+4 reps / +5kg]
[v5]Standing Calf Raise [60 sec] -
20x115 [+5kg]
20x115 [+5kg]
18x115 [+5kg]
14x25 - seated
Renegade Rows[90 sec] - Couldn't do these with sore shoulder
n/a
Hyperextentions [ 60 sec]
12xbw
10xbw
10xbw

Total Workout Time = 65 mins

Good session, especially considering how sore my shoulder has been, doubt I'll be able to train upper body tomorrow though.

Much better on the Front Squats though I couldn't push too hard with the injury. Could definately feel the extra work on quads as they were fried for the extentions and could only manage 8 reps. I'm not bothered about losing ground on the isolations, shows I've worked harder on the compounds

RDL's were awful, my lower back just pumped up and that was game over, couldn't engage the ham's at all. So instead of trying to plough on I decided to abandon the set and pre-fatigue the hams with curls. Worked very well.

[Bison]

Sunday 8th April
Week 3 - Shoulders & Arms
3 of 3

[Improvement over previous workout in brackets]
[Rest times in brackets]

[>1] Seated Smith Machine Press [120 sec] - Great improvements, felt strong
13x65 [+1 rep][+5kg]
11x65 [+5kg]
10x65 [+2 reps][+5kg]
[>2] Dips [120 sec] - Delts were hammered from the pressing so happy with this. Bodyweight at 232lbs today
12 +7.5kg [+2.5kg]
9 +7.5kg [+1 rep] [+2.5kg]
9xbw [+2 reps]
[>3] Decline CGBP [90 sec] - Great focus on triceps, more in the tank but no spotter
10x60 [+10kg]
11x60 [+5kg]
9(+1)x60
[^5] EZ-Bar Drag Curl [75 sec] - Awesome. These beast my biceps like no other
11x35 [+1 rep]
8x35 [+2 reps]
6(+2)x35(30) - dropset [+5kg]
[^6] Cable Curl to Face [75 sec] - Great focus on the working muscles, good isolation
10x40 [+5kg]
8x40 [+5kg]
9x35 [+5kg]
[^7] Hammer Shrugs [60 sec] - Unladen the machine itself weighs about 40kg, so these are approx 100kg total
12x60 [+10kg]
12x60 [+10kg]
14x60 [+2 reps][+10kg]
[^8] DB Rear Raises [60 sec] - Beastly
12x17.5's
9x20's [+5kg]
8x20's [+5kg]
Cable EZ-Grip Upright Row [n/a] - These were aggravating my injury so abandoned them
6x50

Total Workout Time = approx 60 mins

Didn't think I'd be able to train today but I think the injury is coming along better by keeping moving and the pain goes once I'm warmed up as long as I don't train that muscle directly. So couldn't do upright rows today.

Also I'm making such good progress I want to keep it the momentum up. Really focused today and kept the rest times times strict and low, was a little brutal at the end was blowing out my backside and sweating like a job dodger in an interview

[Bison]

Wednesday 11th April
Week 4 - Chest & Back
1 of 3

[Improvement over previous workout in brackets]
[Rest times in brackets]
[Exercise order in brackets from last workout]

[>1] Chins [120 sec] - bodyweight before gym = 233lbs
10xbw [+1 rep]
8xbw [+1 rep]
6xbw
[>2] Inc DB Press [120 sec] - Good focus on upper chest
10x42.5's [+1 rep]
8x42.5's [+1 rep]
6 (+6)x42.5's (32.5's) [+6 reps] - (dropset)
[^5] Seated Hammer Chest Press [90 sec] - More big increases!
12x110 [+15kg]
8x110 [+5kg]
5 (+3) x120 (100) [+15kg] - (dropset)
[^6] Decline DB Flyes [75 sec] - Push DB's together at the top and squeeze pecs every rep
12x17.5's
9x20's [+5kg]
10x20's [+5kg]
[v3] Deadlift [150 sec] - No belt and all done with overhand grip. Much more pre-fatigued this week
5x100
5x125 [+5kg]
5x125 [+5kg]
5x125 [+5kg]
5x125 [+5kg]
[v4] BOR's [90 sec] - Good increases considering pre-fatigue as I did these #4 last time
10x80 [+10kg] belt & straps
9x80 [+5kg] belt & straps
9x80 [+5kg] belt & straps
[*new*] 1-arm DB Row [60 sec] - Good finisher
15x25's
15x25's

Total Workout Time = approx 70 mins

Starting to push much harder now. Lots more solid increases, pleasing

I was going to deload next week but I'm not so sure now as I think I've still got some left in the tank. Will see how I feel at the weekend.