\m/MANOWAR\m/ 's training log!

[\m/ MANOWAR \m/]

Allright I'm not as jacked as the Manowar guy but I will be one day.

I'm gonna start up a log. I had a thumb injury in football so I havn't lifted heavy in 3 months and I got another 3-6 months in a cast after my surgery this monday, so im f*cked again.

so ive had a huuge downfall but after im out of my cast ill gain it back asap. ill still be working everything i can (abs, legs, extreme cardio) and ill be squatting once a week so i wont loose that much but so far ive lost everything and gained little back.

okay heres my log...

[\m/ MANOWAR \m/]

My weekly routine goes like this
monday - chest
tuesday - forearms and biceps
wednesday - delts and traps (if my delts are soare from monday i usually move it to thursday)
thursday legs, lower back. oh and abs/calves/obletes shit i dont wanna do!
friday triseps
saturday back
sunday rest/cardio if im in the mood

yeah but with my thumb its been all messed up so i get an hour of cardio everyday and then just pick up light weights and do random shit. aint been gettin soare lately. but that routines always been working for me. i dont feel like im overtraining my minor muscles but some people tend to say that.

my last workouts

Monday 12/05/05
CHEST
(cant go heavy or do dumbells, so i've been doing light weights and cutting. i cant pick up anything more then 135 or else i have extreme pain in my thumb which has a toarn ligament and has been uncasted for the last 4-5 weeks)
Flat bench (extremely wide grip to get that burn!)
115 x 15
115 x 10
135 x 10
135 x 10
135 x 8 (died out, no rest in between sets = more burn!)
115 x 10
95 x 15 (please don't laugh i have to stick with light weight)

Incline bench
95 x 15
115 x 10
115 x 10
115 x 10
95 x 10
95 x 12

Cable crossover supersets (heres where all the pain starts!)
20 lbs each side X 15 (cables)
(no rest) 10 dips with dumbells in my pocket
1 minute rest
30 lbs each side X 10 (cables)
(no rest) 10 dips
1 minute rest
30 lbs each side X 12 (cables)
(no rest) 10 feet inclined pushups
1 minute rest
20 lbs each side X 12 (cables)
(no rest) 10 regular pushups
1 minute rest
10 lbs each set X 20 (cables)
(no rest) 10 dips
AHHH that last set burned like a monther

I took a 20 minute break after that cuz my delts were hurting so much i couldnt move (not a bad hurting, just soare) and watched football

Iso lateral incline bench press
10 sets of 10 (can't remember weight)

yeah that was a killer chest workout, I actually got soare as hell the next day

Tuesday 12/06/05
FOREARMS AND BICEPS
I couldn't go anything because my thumb hurt so much, so I did pussy weights and insane reps, no rest. didnt get soare at all the next day (today)
Preacher curls (5 different variations)
Close grip, slow reps for the burn
55 x 15
55 x 12
55 x 10
Wide grip, regular reps
55 x 15
55 x 15
55 x 10
Close grip reverse grip (french curl)
55 x 10
55 x 10
55 x 10
Wide grip reverse grip (french curl)
55 x 10
55 x 10
55 x 10
21s (actually theyre kinda 30s, because I did 10 for each partial)
55 x 30
55 x 30
55 x 30

its light but i did my reps slow, and took no rest, so I still struggled a lot. I took a few minutes rest, and went on to dumbells.

Dumbell curls
25 lbs (each arm... cant go anymore then that on my right hand so I stay low) x 30
25 x 30
20 x 20
15 x 20
25 x 15

yeah so i've been doing some wierd workouts, sorry for the long descriptions but it's hard for me to explain. I've also been tieing cables to my wrists and curling them, and doing other odd excersizes like that because of my thumb, but I'm still working hard.

Wish me luck on my surgery!

[Winter]

I counted about 20sets for chest before I stopped...

Good luck.

Atleast you're working out, it's something.

[tman55]

Thanks for posting here.

[pullinbig]

how old are you?

[mister69]

wide grip bench works great!

[\m/ MANOWAR \m/]

Allright yesterday killed my legs, today was too damn soare to get off my ass and walk around so I didn't hit the gym.

Saturday 12/10/05
LEGS n lower back

Squats
I go much further then most people do. I see people doing 3 plates but it's disgusting how bad they do it, they go down 4 inches whats the point of even working out. I love to kill myself, today I went down till my ass was lower then my knees, that's how I usually do it. I almost hit the ground at one point. that felt great.
115 x 15
135 x 10
175 x 10
175 x 10
135 x 12
115 x 15

Leg press (till my knees hit my chest)
3 plates each side x 15
4 plates x 10
5 plates x 8
3 plates x 15
2 plates x 20

Leg extension
185 x 10
200 x 10
215 x 10
230 x 8
200 x 8

Deadlifts
135, 10 sets of 10

Barbell lunges
45 x 15
65 x 10

Elliptical 30 minutes, 5 miles

various calf raises

It's hard to sit on the crapper with a soare ass but with the amount I eat I can't go a day without going at least twice

[pullinbig]

having your knees touch your chest on leg press is abad idea.stop at the point where you glutes are just starting ot roll up off the seat. if you back is rolling up you can injure your self.

[\m/ MANOWAR \m/]

having your knees touch your chest on leg press is abad idea.stop at the point where you glutes are just starting ot roll up off the seat. if you back is rolling up you can injure your self.

Oh. Thanks for that, I'll try that next time. When I used to do partial reps I did 7-8 plates on each side but I didn't feel it as much as going all the way down. but I'll try what you said.

[pullinbig]

its not a partial the way i mentioned. once your ass rolls up you asking for trouble.

[\m/ MANOWAR \m/]

Yesterday early morning before going to hospital I got 1 hour for last quick workout. I did everything upper body I could.

Chest
Incline bench press
135x10
135x10
135x8
95x20

Close grip lat pull downs (with the pyramid bar, not regular bar)
105x20
135x10
150x8
165x5
180x3
I wasnt supposed to lift heavy but it was the last workout so what the hell. My thumb didnt even hurt that much.

Machine lateral raises
50x10
70x10
90x5

Preacher curl
80x10
80x12
80x10

Various trisep machines

Upright rows close grip (for traps)
90x15
100x10
110x7

Dips with body weight (no extra weight strapped except my huge mp3 player)
20 reps
15 reps
10 reps

25 pushups

Cable crossovers
40 lbs each sidex10
60x10
70x5

Then I had to leave. Wasn't allowed protein, went straight to hospital for surgery. Great last workout.

leave comments thanks.

[Winter]

Hope you recover quickly man.

Best wishes.

[\m/ MANOWAR \m/]

Whats up guys I'm back.

I thought I was getting my thumb cleared today but when I saw the orthepedist he said my joints still ain't healed yet so lay off the weights for another month. So I was pretty pissed, but whatever as long as it will heal. So I've been doing legs once a week, and some weeks I do extreme cardio, like an hour of elliptical everyday during the weekdays and rest on weekends, some weeks I'm lazy or have too much work to do. This week sucked cuz I had no time for the gym, last time I went was last wednesday and I did some legs. Here's how it went.

Squats
Bar x 20, and some stretches to warm up
135 x 10
155 x 8
185 x 8
205 x 7
225 x 5
275 x 2
135 x 8

Vertical squat machine
70 x 10
140 x 10
210 x 5

Leg press
280 x 20
280 x 20
280 x 20

Leg extensions
135 x 12
190 x 10
205 x 8
220 x 5

Leg curl
80 x 10
90 x 10
120 x 6

Then I cooled down with some lunges, stepups, and did some sets on the hip abductor machines, those machines that all girls use but are really helpfull. The only guys that use them are me and Winterlong lol more guys should use them they really help out.

Next leg workout is probably friday, tomorow I'm just gonna hit an hour of cardio, ill tell you guys how it goes

[Winter]

I believe there is way, way too much volume in your workout. I'm sure everyone else here would agree with me.

[\m/ MANOWAR \m/]

i dont think so at all, i wanted to do more. plus i do legs once every like 9 days, i have more then enough resting time

anyway today was cardio, spent an hour on the elliptical, got in almost 10 miles, will shoot for 10 next week. im still sweating lol

[Winter]

Why don't you break it down into 2 leg sessions a week instead of one huge session of 20+ sets? I'd suggest you break it down into 2 sessions of about 10sets or so a piece. It'd be less tiring for you and it might actually even help your legs develop better IMO.

Give it a shot if you're willing to.

[adidamps2]

agree with Winter.

[\m/ MANOWAR \m/]

idk im comfertable with my routine now, but after my thumb is cleared im gonna make some big changes and spend all my time back in the gym

for now all i really care about is not getting fat as hell and keeping legs in good shape

anyway this weekend sucked, all i did was work and eat fast food, didnt get to hit the gym. ahhh i need to cut for spring

[AngryMuscles]

wow..that's lots of volume..but if it's working out...go for it!!!

[tman55]

how old are you?

how old are you?

[luquillo78]

You're doing too much volume.If you're having progress it's ok, but maybe you'd do better with less volume.

[adidamps2]

how old are you?

what those 2 said^^^

[\m/ MANOWAR \m/]

turned 18 two months ago why?

[\m/ MANOWAR \m/]

Hey guys. Saw my doctor yesterday and he's FINALLY letting me lift.

As of now I'm a fat piece of shit. I cut down the last couple of weeks, I've dropped from 19% bodyfat to 16, and I'm gonna spend one last week of intense cardio. After that I'm going to be bulking, and I have a few questions on that.

1. Is this a good routine?
Monday: Back
Tuesday: Chest
Wednesday: Legs
Thursday: Delts, traps
Friday: Bis, tris, cardio
Weekend: Rest

2. Should I be putting a lot of volume into my workouts? I've lost most of my size and will do WHATEVER it takes to get huge again, I'm pretty dissapointed in my physique now.

3. I'm back on true protein, I have about 2 pounds left. Whats a good CEE supplement to take? Do you think CellMass would be good?

Let me know what you guys think. Thanks.

[adidamps2]

Manowar check out the "do dead lifts thicken waist" thread in the training section for a start..here is a basic routine put together by PB for bulking/lifting http://www.steroidology.com/forum/sh...&postcount=126 very good routine..also look into 5x5 for another good bulking routine.

as far as CEE goes just get the bulk CEE at TP.

and remember bulking is more about the amount of food you eat than a certain lifting routine..so go look in the diet forum for a good basic bulking diet..Suereasy has some good posts int there and their are some good stickied info in there too..