one day for workout freaks (Fife)

Russ Spence

Russ Spence

Commercial Pressure Wash Expert
3:30 am I woke up to go to the bathroom and just stayed up. No sense going back to sleep for 30 minutes, that just makes things worse imo. Got in the truck, threw in Pantera's Greatest Hits, and hit the road.

-Bench press: barx5, 135x5, 185x5, 225x3, 245x1, 275x1, 300x1, ADDED 3 BOARDS: 315x1, 345x1, 365x1, 455x2, 455x3 (smoked it!) 475x1 (easy single, could have doubled it).

-Close grip bench: 225x9. I don't know why !

-Reverse Grip Pull-downs: 200 x10, x10, x10, x10

-Triceps hell: 185x5,1Bx5, 2Bx5, 3Bx5, 4Bx5, 5Bx5, 4Bx5........then 135x5, 1Bx5, 2Bx5, 3Bx5, 4Bx5, 5Bx5, 4Bx5, 3Bx5. reverse the pyramid

(B = Boards). These are all non stop sets, bar held at lockout while the board is being changed.

-Kettlebell Triceps ext: 36s x10, 53sx6, 36sx8, x6 (elbows out).
Off to work !
 
i squeezed one of those wrist things like 10 times earlier
 
Russ S said:
3:30 am I woke up to go to the bathroom and just stayed up. No sense going back to sleep for 30 minutes, that just makes things worse imo. Got in the truck, threw in Pantera's Greatest Hits, and hit the road.

-Bench press: barx5, 135x5, 185x5, 225x3, 245x1, 275x1, 300x1, ADDED 3 BOARDS: 315x1, 345x1, 365x1, 455x2, 455x3 (smoked it!) 475x1 (easy single, could have doubled it).

-Close grip bench: 225x9. I don't know why !

-Reverse Grip Pull-downs: 200 x10, x10, x10, x10

-Triceps hell: 185x5,1Bx5, 2Bx5, 3Bx5, 4Bx5, 5Bx5, 4Bx5........then 135x5, 1Bx5, 2Bx5, 3Bx5, 4Bx5, 5Bx5, 4Bx5, 3Bx5. reverse the pyramid

(B = Boards). These are all non stop sets, bar held at lockout while the board is being changed.

-Kettlebell Triceps ext: 36s x10, 53sx6, 36sx8, x6 (elbows out).
Off to work !
Click to expand...
Good Job Russ!
It is important to vary your training routine every 3 months or so.
The idea is to shock your muscles.
Heavy weights train fast twitch fibers, lighter weights and more reps train slow twitch.
A muscle is made up of both tyypes.

I used to personal train at the Gym, back in the day.

I wouild take people that went heavy mostly, and switch em to 100 rep sets with light weight.'
They made incredible gains, for awhile.
Then back heavy again, then to super slow, partials, and even negatives.
Super Heavy partials can really put size on you quick!
http://www.bodybuilding.com/fun/drryan19.htm
 
Last edited:
Here is a video example Russ http://www.bodybuilding.com/fun/videos/2006/squatpartial.wvx

When I was personal training, I took long lanky guys and put em on super heavy partials.
These guys paid me to train em because many of them had trained for years and had trouble gaining size.
Unless you are already big, you NEED to squat to get big, plain and simple.
I put em on super heavy partial squats, partial bench presses, and partial shoulder presses in a machine.

YOU Russ are already big, so IF I was your trainer, I would encourage more cardio with lighter weight and more reps.
Maybe ONE heavy day every third workout.

When I was in my lifting days, I received "Tough Love".

I was proud of my 300 lb bench press, and spent my time always lifting heavy.

Yes, I got big, but I was STILL Fat.

All pumped up after heavy benching, I headed for the showers.

I THOUGHT no one was in the locker room, and so I started posing in the mirror.

Two BIG guys saw me, and one grabbed the fat around my sides.

He said" No matter HOW big you get, w/o cardio and diet, you are still a FAT BOY"

What good are huge chest, shoulders and arms IF you don't dare take your shirt off at the beach because of FAT ?
 
Russ S said:
3:30 am I woke up to go to the bathroom and just stayed up. No sense going back to sleep for 30 minutes, that just makes things worse imo. Got in the truck, threw in Pantera's Greatest Hits, and hit the road.

-Bench press: barx5, 135x5, 185x5, 225x3, 245x1, 275x1, 300x1, ADDED 3 BOARDS: 315x1, 345x1, 365x1, 455x2, 455x3 (smoked it!) 475x1 (easy single, could have doubled it).

-Close grip bench: 225x9. I don't know why !

-Reverse Grip Pull-downs: 200 x10, x10, x10, x10

-Triceps hell: 185x5,1Bx5, 2Bx5, 3Bx5, 4Bx5, 5Bx5, 4Bx5........then 135x5, 1Bx5, 2Bx5, 3Bx5, 4Bx5, 5Bx5, 4Bx5, 3Bx5. reverse the pyramid

(B = Boards). These are all non stop sets, bar held at lockout while the board is being changed.

-Kettlebell Triceps ext: 36s x10, 53sx6, 36sx8, x6 (elbows out).
Off to work !
Click to expand...


I hate you over acheivers.You just making fun of me because I have a pot belly. I could do that.......The Pantera part at least LOL

way to go Russ
 
Awesome Russ,

I just saw this, man that made me nauseas just reading it! You are definitely a hog. Man, I've been such a slacker, but this has me pumped up again. I'm like Apple---no way I'd dare messing with weight like that, just looks like and injury, or better yet, a blown-out anus waiting to happen!!:) (reference from other thread) I just put up a heavybag in my garage a couple months ago, and I plan to start doing that for cardio.
 
here ya go Barney Fife

Squat day is similar to

135 x 10 warm up
225 x 10 x 2 sets
315 x 10 x 2 sets
365 x 10 x 2
405 x 6 x 1
495 x 6 x 1
545 x 4 x 1
585 x 1
675 x 1
........ now here is what makes you sick and puke
pyramid back down
585 x 1
495 x 1
405 x 1
315 x as many as possible (usually 15 to 18)
225 to failure usually 35 to 40 reps , if you have not thrown up by now ........ you are fixing too !
 
Jon Fife said:
Awesome Russ,

I just saw this, man that made me nauseas just reading it! You are definitely a hog. Man, I've been such a slacker, but this has me pumped up again. I'm like Apple---no way I'd dare messing with weight like that, just looks like and injury, or better yet, a blown-out anus waiting to happen!!:) (reference from other thread) I just put up a heavybag in my garage a couple months ago, and I plan to start doing that for cardio.
Click to expand...


Cardio indeed!! I recently began a membership to a MMA Gym(Carlson Gracie Representative) and Holy Crap dude. Cardio out the A$$. I love it though. Taking BJJ Classes and Intro MMA. I have access to Muay Thai and Boxing also. I am feeling it each day.
 
I did 12 oz curls last night 'till I just couldn't do anymore...:D
 
I woke up at 3:am, felt enerjetic, got a glass of milk, went back to bed. If I wouldn't have been enerjetic I would have skipped the milk. Woke up again 10:am went to GYM.:rolleyes:
 
I do my usual work out in the morning after a night of climbing a ladder, dragging 200 feet of double braid hose around, and holding 3500 psi till about 4 am... My morning consist of a energy boost shake, mostly strawberry but chocolate will do.. then I have this really large coffe cup that is stainless steel .. I begin by filling it full of coffee and lifting it fron the table to my mouth in reps of say 20 times... When I was younger I used to like the fact of having a 6 pack , but now that I am older I can afford a 12 pack and it's actually legal .. lol You know even being 41 the chicks still think I am HOT until I take off my shirt and the beer gut falls out , but hey my wife likes it.. I guess thats all that matters....
 
You must log in or register to reply here.
Back
Top