BEEFs 2008 Journal

[BEEF]

12/02/08

Legs

Squats
2 x 12 @ 132lbs
1 x 12 @ 176lbs
1 x 10 @ 220lbs
2 x 8 @ 264lbs
1 x 10 @ 198lbs

Leg Curls
6 x 12 @ 130lbs

Squats were lighter as I've tightened my form up. I noticed I had too wider stance so today I have bought my feet in closer to eachother and was a little concerned about loosing balance so I just took it a little easy. By the end it felt great and my legs were tight felt worked better than they normally would.

Leg curls today because for the last few months I've used SLDL so I just wanted to mix it up a little. My gym will be finished soon so what would you recommend adding into a leg workout?

[p.s.]

Well as far as a leg workout goes I think that along with squats you should do high rep leg press and maybe some hacks as well or front squats. With regards to hammies I think you may in time need to train them at a different time of day or as a completely different workout IE quads in the AM and hammies at night or on saturdays so that you have lots of energy to hammer 'em. IMO hammies need 1 set for every 2 sets you do for quads for complete developement. However if you must train quads and hammies in the same workout then do your hammie workout prior to quads as hammies won't tire you out like squats etc will, and will act as a solid warmup for knees etc.

[BEEF]

That's great thanks p.s. My gym at home will be up and running soon so I will be able to do these. What are your fews on walking lunges?

18/02/08

Back

BOR
2 x 12 @ 110lbs WU
1 x 12 @ 132lbs
1 x 12 @ 154lbs
1 x 12 @ 176lbs
1 x 10 @ 198lbs
1 x 8 @ 198lbs

Palms in Pull Downs
2 x 12 @ 99lbs
2 x 12 @ 143lbs
2 x 12 slow squeezed reps @ 99lbs

T-Bar Rows
1 x 12 @ 88lbs
1 x 12 @ 132lbs
1 x 12 @ 154lbs
1 x 12 @ 176lbs

Pull Ups
2 x to failure

[p.s.]

Walking lunges are a great exercise and will give very solid developement to your legs/glutes in very short order.

[BEEF]

Thanks for the help as always p.s.
I'm going to add lunges into the routine.

19/02/08

Shoulders & Calves

Military Press
2 x 12 @ 88lbs
1 x 10 @ 110lbs
2 x 8 @ 132lbs

Shoulder Press
2 x 12 @ 44lbs

Side Raises
5 x 12 @ 28lbs

Rear Raises
5 x 12 @ 28lbs

Calf Raises
2 x 12 @ 176lbs
2 x 12 @ 220lbs
2 x 12 @ 264lbs
2 x 12 @ 220lbs

The calf raises were pretty light tbh, but I was focusing on squeezing hard and it flippin gives some burn.

A question about the raises. Whilst watching Jay Cutler doing the raises I notice he does it in a kind of two step phase, so he goes half way and then into the full extension instead of one smooth movement if you get me?

Would it be better to do it like this, which looks like it involves a little bounce, or as one smooth movement?

[p.s.]

Beef IMO use the vid's of the pro's as inspiration, but DO NOT train as they do! These guys/gals are freaks of nature and can get away with some pretty poor form and inconsistent training but yet still make gains hand over fist. QOD suffers from this genetic anomally and as such she can do some pretty lazy training (by my standards) and continue to make solid gains......Damned woman! I love her dearly and yet hate her guts for this....Ah well such is the unfairness of life!

Anyway train smart and hard and of course you could try doing what Jay does but in reality you're far better off training strictly and consistantly and in time you'll develope one hell of a physique.