Uber High Intensity-Volume Log

[UberSteroids]

March 19th Monday 2007
Chest/Triceps

Flat D-bell bench
45s x20
90s x10
90s x10
90s x9 (fail)
90s x6 (fail)

Incline D-bell bench
90s x6 (fail)
90s x6 (fail)
90s x5 (fail)

Incline pushups (3-1-3)
BWx7 (fail)
BWx7 (fail)

Cable press down
75x10
100x8 (fail)
100x7 (fail)
75x8 (fail)

Barbell nose breakers
90x5 (fail)
75x8 (fail)
75x7 (fail)

Barbell over head extensions, kneeling
75x8
75x8
75x7 (fail)

Standing d-bell flies
25s x8
25s x6 (fail)

Total weight moved approx: 19,550Lbs

[UberSteroids]

March 20th Tuesday 2007
Back/Biceps (part1 - hammers)

Deadlift (back feeling better, trying to increase the weight slowly)
135x10
205x8
275x8
275x8
205x8
135x15

Bent-over barbell rows
135x10
155x8
155x8 (fail)

Bench d-bell rows
90s x10
90s x8 (fail)
90s x7 (fail)

Wide grip face pulls
100x10
125x8 (fail)
125x7 (fail)

Standing d-bell hammers strict
55s x4 (fail)
45s x6 (fail)
45s x5 (fail)

Stanidng d-bell angled hammers
35s x8 (fail)
35s x8 (fail)
35s x6 (fail)

Twenty-ones
65x21
65x18 (fail)

Total weight moved approx: 27,765Lbs

[UberSteroids]

March 21st Wednesday 2007
OFF

[MotoLifter]

Hey, stop clogging up our board with your logs and shit!!!!!!!!!!!!!!!!!

J/K bro... new workout? what made you decide to switch? just that time or did you figure somthing out that you should let me in on?

I'll be watching you. GL

[UberSteroids]

Well, this what works best. Past 4 months it was all test and trial, see what works. High intensity with low set didn't really do the trick. High Volume with lower weights didn't do it as great too. So I tried combining these two, doing some higher volumes exercises with high to moderate intensity, most till failure. This seems to work great, it is tought though.
Thanks brother!
Hows Your workout going ?

[audis4]

didn't even see this log!

subscribed!!

wow dude, 90's on flat/incline??!! you never hit that before right? nice job regardless!

i'll be watching bro.

how long are your workouts sessions?

how's the diet going? still bulking? any pics?

is this a revised workout that i was doing?

[UberSteroids]

didn't even see this log!

subscribed!!

wow dude, 90's on flat/incline??!! you never hit that before right? nice job regardless!

i'll be watching bro.

how long are your workouts sessions?

how's the diet going? still bulking? any pics?

is this a revised workout that i was doing?

Glad You're here Big guy!

Yeah, I always had problems with incline bench, never did 90s till now Also added extra set of them in flat as You see!

Sessions are not long at all. I take 30 sec break between sets on the most exercises. There was a 45 sec rest bewteen incline d-bell sets, and same on deadlifts. Sometimes I need to rest more up to a minute-minute and a half, as I got deeper into the workout and get exhausted and muscle just gives out slowly. Depending on the exercise. I try to keep up the faster pace, really gets the job done, everything just burns as I go.

Diet, bit better than before, still bulking! Got 2 more weeks of it, then starting to cut down! I am at 227Lbs now, got bit chubbier in some areas.

As far as the routine, I took some good pointers from You, especially the one with hitting biceps twice a week, what I did though, I have Back/Biceps Part I - I called it, where I do only about 2 bi exercises at decently heavy weight, like YOu used to. Then I have another Biceps Part II - I called it, where I will have my crazy volume barbell training, as I can really focus on my bis since I don't use all my energy and bis on back exercises.

Good luck with power lifting! Well... in the end... You are a damn power plant! I knew I was on to something!
I know You'll do a great job!

[UberSteroids]

March 22nd Thursday 2007
Shoulders

Military D-bell press
75s x7
75s x6
75s x4

Alt. Upright d-bell rows
60s x6
60s x7
60s x6
45s x10
45s x10

Arnold presses
45s x8
45s x9
45s x9

Bar upright rows
60x10

Front d-bell raise
25s x8
25s x9

D-bell laterals
35s x8

Total weight moved approx: 9,705Lbs

[audis4]

Glad You're here Big guy!

Yeah, I always had problems with incline bench, never did 90s till now Also added extra set of them in flat as You see!

Sessions are not long at all. I take 30 sec break between sets on the most exercises. There was a 45 sec rest bewteen incline d-bell sets, and same on deadlifts. Sometimes I need to rest more up to a minute-minute and a half, as I got deeper into the workout and get exhausted and muscle just gives out slowly. Depending on the exercise. I try to keep up the faster pace, really gets the job done, everything just burns as I go.

Diet, bit better than before, still bulking! Got 2 more weeks of it, then starting to cut down! I am at 227Lbs now, got bit chubbier in some areas.

As far as the routine, I took some good pointers from You, especially the one with hitting biceps twice a week, what I did though, I have Back/Biceps Part I - I called it, where I do only about 2 bi exercises at decently heavy weight, like YOu used to. Then I have another Biceps Part II - I called it, where I will have my crazy volume barbell training, as I can really focus on my bis since I don't use all my energy and bis on back exercises.

Good luck with power lifting! Well... in the end... You are a damn power plant! I knew I was on to something!
I know You'll do a great job!

you got it buddy! I'll be following your progress! Glad you liked the routine, my biceps still suck but I can hammer 70's...don't get it

thanks bro, doc has really helped me so much with powerlifting. I may be competing (getting my ass handed to me) in july but want to do it for fun for experience. I will be on my second cycle though so we'll see

[MotoLifter]

Well, this what works best. Past 4 months it was all test and trial, see what works. High intensity with low set didn't really do the trick. High Volume with lower weights didn't do it as great too. So I tried combining these two, doing some higher volumes exercises with high to moderate intensity, most till failure. This seems to work great, it is tought though.
Thanks brother!
Hows Your workout going ?

Good thanks for asking. Great progress, VERY clean diet (first time ever). Gonna switch it up soon, getting kinda bored with the current routine, gains are starting to slow alittle. I might steal some stuff outta your routine if you dont mind. Summers rolling around, time to start moving some serious weight!!!!

[UberSteroids]

you got it buddy! I'll be following your progress! Glad you liked the routine, my biceps still suck but I can hammer 70's...don't get it

thanks bro, doc has really helped me so much with powerlifting. I may be competing (getting my ass handed to me) in july but want to do it for fun for experience. I will be on my second cycle though so we'll see

Damn, second cycle... this will be some crazy move right there! You'll explode!
Make sure to let me know when exactly it starts, PM me or something. I will be watching closely!

[UberSteroids]

Good thanks for asking. Great progress, VERY clean diet (first time ever). Gonna switch it up soon, getting kinda bored with the current routine, gains are starting to slow alittle. I might steal some stuff outta your routine if you dont mind. Summers rolling around, time to start moving some serious weight!!!!

That's great man!
As far as routine and exercises, You're more than welcome to do so! Steal all You want. Ask me questions any time, I'll help You out if I can!
Thanks Moto!

[UberSteroids]

March 23rd Friday 2007
Biceps Part II (c-close grip,n-normal,w-wide)

Barbell curls
n105x7 (fail)
c105x5 (fail)
n105x6 (fail)
n95x8 (fail)
n95x7 (fail)
n95x6 (fail)

Preacher curls
n75x10
c75x10
w75x7 (fail)
n60x10
c60x10
w60x8 (fail)

Reverse grip curls
60x8
60x8
60x8

Total weight moved approx: 9,150Lbs

[UberSteroids]

March 24th Saturday 2007
OFF

[audis4]

damn bro, have you seen quite a bit of growth in the bi's from your bicep routine? what do they measure?

[UberSteroids]

damn bro, have you seen quite a bit of growth in the bi's from your bicep routine? what do they measure?

Looks like they get bigger slowly, to be honest... did not measure them. They're not that big though... I mean I'm 6`3 they don't look all that big at all. They never look big to me, You know what I mean. So used to seeing it. I wouldn't be superized if they're only 16.5 - 17.5 inches.
Nothing special if You ask me.
Taller guys like You, me and Chest, need at least 18 - 18.5 inch arms to look big.
Well well.. gotta keep it pumping. Will check it out though and once more one month from now.

By the way.. I got time till Haloween to get big and ripped I am working on Full royal Spartan costume ... Sh!t costs $1100.00. After seeing that 300 movie.. I got all pumped up and excited.. this will be a bad ass costume! Going to hit some huge club in downtown with haloween party. Last years was so damn fun!
Will be even more fun to see a drunk Royal Spartan hahah! You should join, same with Chest... that would be a blast . We can gt You guys replice costumes, nice thick leather armor with helmets etc. They're not that expensive.

Can't wait.

[UberSteroids]

March 25th Sunday 2007
OFF

[UberSteroids]

March 26th Monday 2007
Chest/Triceps

Flat d-bell press
45s x20
90s x12
90s x9
90s x7
90s x7

Incline d-bell press
90s x7
90s x5
90s x5:60s x6 [drop set]

Incline push-ups (3-1-3)
BW x6
BW x5:Machine chest press 50x10 [drop set]

Cable press down
75x10
75x10
75x8

Close grip bench
95x10
95x7
95x6

Barbell nose breakers
75x6
65x6

Barbell over head extensions kneeling
65x5
65x5

Weight moved approx: 19,225Lbs

Damn, im beat....

[audis4]

nice, hittin 90's for 7 on flat bench. I'd hit 100's and see how many you can do.

Try something like this:
50X12
90X8
100X6
110X4-5

[UberSteroids]

March 27th Tuesday 2007
Back/Biceps Part I

Deadlift
135x10
205x8
275x6
325x4
275x8
275x8

Bent over barbell rows
135x10
155x8
155x8

Bench d-bell rows
90s x8
90s x8
90s x7

Wide grip face pulls
125x10
125x10
125x8

Hammers
55s x3
45s x7
45s x6

Angled hammers (towards chest)
35s x10
35s x10
35s x9

Standing bar curls
65x16
65x10
65x10
65x8 (close grip)
65x8 (reverse grip)

[UberSteroids]

March 28th Wednesday 2007
OFF

[UberSteroids]

nice, hittin 90's for 7 on flat bench. I'd hit 100's and see how many you can do.

Try something like this:
50X12
90X8
100X6
110X4-5

Yeah I want to start 100s but all I got at home are 90s
Well, next time I gotta go to the gym, they got big d-bells plus I need to do some of the weighted dips

[UberSteroids]

March 29th Thursday 2007
Cardio 30min elliptical

[UberSteroids]

Alright it was a good warm-up. I am now ready to start my new routine

[UberSteroids]

March 30th Friday 2007
Shoulders

Military barbell press (2-1-2)
135x6
165x7 Max

Upright d-bell rows (2-1-2)
55s x9 Max

Upright barbell rows (2-1-2)
125x4 Max

Front d-bell raises (2-1-2)
35s x6 Max

Lateral d-bell raises (2-1-2)
35s x9 Max

Reverse grip d-bell shouler presses
40s x8 Max

[UberSteroids]

Current routine

Chest-Triceps
Calves
Back-Biceps (hammers)
OFF
Shoulders-Triceps
Legs-Calves-Biceps (barbell)
OFF

[UberSteroids]

March 31st Saturday 2007
Biceps

Standing d-bell curls (2-1-2)
35s x6
55s x6

Standing angled (towards chest) hammers (2-1-2)
45s x7

Wide d-bell curls (2-1-2)
55s x6
45s x6

Negatvie d-bell curls
70s x 3 assisted (3-1-3)

[UberSteroids]

April 1st Sunday 2007
Heavy bag (125Lbs) - 15min

[UberSteroids]

April 2nd Monday 2007
Chest-Triceps-calves

Flat d-bell bench
50s x15 Warm-up (2-1-3)
90s x6 Pre-exhst (2-0-2)
100s x6 failed on 7th

Man, I got stuck about half way up on the 7th rep with 100s and what I did, I held the weight for as long as I could, tried pushing it too.. I held it for full 6 seconds before dropping it, my chest was fried...

Incline d-bell bench
90s x6 (2-1-2)

Decline machine Nautilus
110x7
110x11

Dips (2-0-2)
BW (225lbs) x11
BW x7

Cable press down
80x6 Pre-exhst
100x6 (2-1-3)

Sitting calf machine
BW (some) +45x6 (IBdmfkr-routine tempo)
BW +45x5

[audis4]

NICE bro!! 100's for 7 reps...I knew it was coming!!

[UberSteroids]

NICE bro!! 100's for 7 reps...I knew it was coming!!

Yeah You got that one right!
Hah, after I lifted this I felt pretty damn good! Especially having some of these other guys around me trying to pull 60s and looking at me! Haha, all important and sh!t! Can't wait to lift these 130s for 8! Now that would be pretty impressive!
Thanks big guy!

[UberSteroids]

April 3rd Tuesday 2007
OFF

[UberSteroids]

April 4th Wednesday 2007
Back/Biceps

Deadlift (I think my back is finally healed, next time will try heavier)
135x10
205x5
305x2
335x2

Bent over barbell rows
135x10
185x8

Bench d-bell rows
90s x10

T-bar rows
185x7

Barbell curls
75x4
100x4
105x7

Wide grip preacher curls
65x9
95x3:95x7 (normal grip)

Reverse grip
65x8

Standing curls
65x9

Not bad...

[audis4]

nice bro!! 335 on deads! Ease into the weight and you will be pushing some strong numbers!!

[UberSteroids]

Yeah Audi... I will try more reps next time and as soon as I'll hit comfy 6.. I will up the weight by 10lb and so on...

April 5th Thursday 2007
OFF

[chest6]

gettin strong I see..100s nice

[UberSteroids]

gettin strong I see..100s nice

Oh yeah, about time hah! Thanks!

[UberSteroids]

Man, how the fvck am I supose to keep up with my diet...
Had a nice tuna salad ready, I made it last night before bed so I could eat it today for breakfast. Well guess what I get up, open the fridge... it's gone, my sister ate it! Oh C'mon now... She needs to move out, or make food, shop at least. This is not the first time... that was my last tuna can too, so I was stuck with no GOOD food in the house, my sis ate my salad and took off. Give me a break, all she makes is BS food, fat and nasty.. I can't eat it. Am I ever gonna get big with shit like this happening!? Well, hell NO I wont!
Pisses me off so much... trying to stick to it, no.. always something needs to be on the damn way...

Alright... gotta go shopping...
Take care fellas

[audis4]

^^damn sibblings..have the same problem
tell her whats up and you have a goal

[UberSteroids]

April 6 Friday 2007
Should be my shoulder day... well missed it. Had a hot date, it was pretty damn hot, so hot that I never made it home till next morning. Damn it, missed my day.