The CC Log! - Printable Version
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+---- Thread: The CC Log! (/showthread.php?tid=120)
The CC Log! - andyebs - 05-16-2014
Cornish_Celt Wrote:No I have a hack squat machine for hack squats!
I do normal squats in a smith because of my fucked up knees.
I'm officially inviting you to come and train legs with me.........................pussy
as said i was joking but i will take up the offer and come train legs with you but go easy on me
just wanted to know as dont have hack squat machine and wanted to give them a try but cant seem to find right possition on smith to do them
The CC Log! - Crew38 - 05-16-2014
My knees and back are messed up bad. front squats feel a lot better on my knees. Now hack squats it's all about the angle of the plate and your foot position. If you don't have that down it will kill your knees
Sent from my SM-G900V using Tapatalk
The CC Log! - Cornish_Celt - 05-22-2014
Chest/Abs
Incline bench press 6 x 6 (failed at 4 and 3 on last 2 sets)
Flat dbell bench press 6 x 6
Pec deca flyes 6 x 6
Cable crossovers 6 x 6
Cable crossovers (from floor position, so from down to up) 6 x 6
Ab crunch machine 6 x 6
Rest 20 to 30 seconds between each set.
Rest 60 seconds between each exercise.
The CC Log! - 13uie67 - 05-22-2014
Cornish_Celt Wrote:Chest/Abs
Incline bench press 6 x 6 (failed at 4 and 3 on last 2 sets)
Flat dbell bench press 6 x 6
Pec deca flyes 6 x 6
Cable crossovers 6 x 6
Cable crossovers (from floor position, so from down to up) 6 x 6
Ab crunch machine 6 x 6
Rest 20 to 30 seconds between each set.
Rest 60 seconds between each exercise.
dude everytime i see tht 20 to 30 second rest between sets makes me sweat just thinking about it.. BRUTAL !!!!!
The CC Log! - Cornish_Celt - 05-23-2014
Back
Pull ups 6 x 6
Bent over rows 6 x 6
Wide grip pulldowns 6 x 6
Straight arm pulldowns 6 x 6
Nautilus back extension 6 x 6
20 seconds rest between sets.
60 seconds rest between exercises.
The CC Log! - Cornish_Celt - 05-27-2014
Shoulders/Traps
Machine press 6 x 6 (failed at 4 and 3 on last 2 sets
Lat raises 6 x 6 (failed at 5 on last set)
Front raise 6 x 6
Shrugs 6 x 6
Reverse pec dec 6 x 6
20 to 30 seconds rest between sets.
60 seconds rest between exercises.
The CC Log! - Cornish_Celt - 04-30-2015
Finally back after injury!
Back to basics for a a couple of weeks.
Full body training 3 or 4 times a week to get started
Press behind neck - 3 x 10
Leg press - 3 x 12
Bench press - 3 x 10
Lat pulldowns - 3 x 12
Triceps pushdowns - 3 x 12
Bicep curls - 3 x 10
Dips - 3 x 10
The CC Log! - Cornish_Celt - 05-04-2015
Press behind neck - 3 x 10
Leg press - 3 x 12
Bench press - 3 x 10
Lat pulldowns - 3 x 12
Triceps pushdowns - 3 x 12
Bicep curls - 3 x 10
The CC Log! - Cornish_Celt - 05-05-2015
New program starting from monday, after a couple more days warm up
Round 1
The first workouts of the week will be a heavyduty, all-out assault.
Complete all the sets and reps of a single exercise, taking every set to or near failure, then swap body parts for the next exercise for its full set and rep scheme.
Take sufficient breaks to build up your strength, but rather than continue to work that same muscle group again as in a traditional body-part workout, switch to the antagonist muscle. Once you complete that exercise, go back to the first muscle group and continue the cycle. The idea is to completely blast the muscle(s) via that particular exercise before attacking its antagonist partner.
Round 2
The second workouts of the week will be lighter, high-set, fatigue-inducing punishment.
Focus is on traditional superset/triset style workouts with no rest between exercises until all the exercises of the superset (or triset) are complete.
The split is scheduled so that all the upper-body training hits the weekend so you can strut around stacked, pumped, and in charge.
TRAINING SPLIT
DAY 1: Quads, hams, calves, abs
DAY 2: Chest, back, traps
DAY 3: Shoulders, triceps, biceps
DAY 4: Quads, hams, calves, abs
DAY 5: Chest, back, traps
DAY 6: Shoulders, triceps, biceps
DAY 7: Rest
WORKOUT, ROUND 1
DAY 1: QUADS/HAMS/CALVES/ABS
Squat: 4 sets, 8 reps, 2â2 1/2 min. rest
Lying Leg Curl: 4 sets, 8 reps, 2â2 1/2 min. rest
Standing Calf Raise: 4 sets, 8 reps, 2â2 1/2 min. rest
Leg Press: 3 sets, 10 reps, 2 min. rest
Straight-leg Deadlift: 3 sets, 10 reps, 2 min. rest
Seated Calf Raise: 3 sets, 10 reps, 2 min. rest
Decline Weighted Crunch: 4 sets, 10 reps, 2 min. rest
Single-leg Extension: 4 sets, 12 reps, 1 1/2â2 min. rest
Seated Single-leg Curl: 4 sets, 12 reps, 1 1/2â2 min. rest
Hanging Leg Raise: 4 sets, 12 reps, 1 1/2â2 min. rest
*Complete all sets for each exercise before moving to next exercise.
DAY 2: CHEST/BACK/TRAPS
Bench Press: 4 sets, 8 reps 2â2 1/2 min. rest
Lat Pulldown (wide grip): 4 sets, 8 reps, 2â2 1/2 min. rest
Dumbbell Shrug: 4 sets, 8 reps, 2â2 1/2 min. rest
Incline Dumbbell Press: 3 sets, 10 reps, 2 min. rest
Lat Pulldown (palms in): 3 sets, 10 reps, 2 min. rest
Upright Row: 3 sets, 10 reps, 2 min. rest
Machine Flye: 4 sets, 12 reps, 1 1/2â2 min. rest
Seated Cable Row: 4 sets, 12 reps, 1 1/2â2 min. rest
Barbell Shrug: 4 sets, 12 reps, 1 1/2â2 min. rest
Cable Crossover: 3 sets, 12 reps, 1 1/2â2 min. rest
Straight-arm Pulldown: 3 sets, 12 reps, 1 1/2â2 min. rest
Bentover Lateral Raise: 3 sets, 12 reps, 1 1/2â2 min. rest
*Complete all sets for each exercise before moving to next exercise.
DAY 3: SHOULDERS/TRICEPS/BICEPS
Barbell Overhead Press: 4 sets, 8 reps, 2â2 1/2 min. rest
Skull Crusher: 4 sets, 8 reps, 2â2 1/2 min. rest
Barbell Curl: 4 sets, 8 reps, 2â2 1/2 min. rest
Lateral Raise: 3 sets, 10 reps, 2 min. rest
Pushdown: 3 sets, 10 reps, 2 min. rest
Preacher Curl: 4 sets, 12 reps, 1 1/2â2 min. rest
Dumbbell Front Raise: 4 sets, 12 reps, 1 1/2â2 min. rest
Seated Overhead Extension: 4 sets, 12 reps, 1 1/2â2 min. rest
Seated Alternating Dumbbell Curl: 4 sets, 12 reps, 1 1/2â2 min. rest
*Complete all sets for each exercise before moving to next exercise.
WORKOUT, ROUND 2
DAY 4: QUADS/HAMS/CALVES/ABS
Squat triset with
Leg Extension
Seated Leg Curl: 4 sets, 12 reps, 3 min. rest
Standing Calf Raise superset with
Decline Situp (weighted): 3 sets, 15 reps 2 min. rest
Leg Press triset with
Hack Squat
Lying Leg Curl: 3 sets, 10 reps, 3 min. rest
Seated Calf Raise superset with
Twisting Crunch: 4 sets, 15 rest, 2 min. rest
Front Squat (Smith Machine) triset with
Single-leg Standing Leg Curl
Rope Ab Crunch: 4 sets, 10 reps, 2 1/2 min. rest
*Exercises that are grouped together are performed one after another with minimal rest after all of the reps for the set are completed. Rest the prescribed time before continuing back through the group of exercises until all of the sets are complete. Then move to the next group.
DAY 5: CHEST/BACK/TRAPS
Flat Dumbbell Press triset with
Seated Cable Wide-grip High Row
Dumbbell Shrug: 4 sets, 12 reps 3 min. rest
Incline Press triset with
Lat Pulldown
Bentover Lateral Raise: 3 sets, 10 reps, 2â2 1/2 min. rest
Incline Flye triset with
Seated Cable Low Row
Dumbbell Shrug: 3 sets, 12 reps, 2â2 1/2 min. rest
Decline Dumbbell Press triset with
Chinup (palmsfacing in)
Upright Row: 4 sets, 10 reps, 2â2 1/2 min. rest
*Exercises that are grouped together are performed one after another with minimal rest after all of the reps for the set are completed. Rest the prescribed time before continuing back through the group of exercises until all of the sets are complete. Then move to the next group.
DAY 6: SHOULDERS/TRICEPS/BICEPS
Dumbbell Press triset with
Dumbbell Skull Crusher
Barbell Curl: 4 sets, 12 reps, 3 min. rest
Cable Lateral Raise triset with
Rope Pushdown
Cable Curl: 3 sets, 10 reps, 2â2 1/2 min. rest
Cable Front Raise triset with
Overhead Rope Extension
Single-arm Preacher Curl: 3 sets, 12 reps, 2â2 1/2 min. rest
Bentover Lateral Raise triset with
Seated Dumbbell Extension
Seated Dumbbell Curl: 4 sets, 10 reps, 2â2 1/2 min. rest
*Exercises that are grouped together are performed one after another with minimal rest after all of the reps for the set are completed. Rest the prescribed time before continuing back through the group of exercises until all of the sets are complete. Then move to the next group.
The first workouts of the week will be a heavyduty, all-out assault.
Complete all the sets and reps of a single exercise, taking every set to or near failure, then swap body parts for the next exercise for its full set and rep scheme.
Take sufficient breaks to build up your strength, but rather than continue to work that same muscle group again as in a traditional body-part workout, switch to the antagonist muscle. Once you complete that exercise, go back to the first muscle group and continue the cycle. The idea is to completely blast the muscle(s) via that particular exercise before attacking its antagonist partner.
Round 2
The second workouts of the week will be lighter, high-set, fatigue-inducing punishment.
Focus is on traditional superset/triset style workouts with no rest between exercises until all the exercises of the superset (or triset) are complete.
The split is scheduled so that all the upper-body training hits the weekend so you can strut around stacked, pumped, and in charge.
TRAINING SPLIT
DAY 1: Quads, hams, calves, abs
DAY 2: Chest, back, traps
DAY 3: Shoulders, triceps, biceps
DAY 4: Quads, hams, calves, abs
DAY 5: Chest, back, traps
DAY 6: Shoulders, triceps, biceps
DAY 7: Rest
WORKOUT, ROUND 1
DAY 1: QUADS/HAMS/CALVES/ABS
Squat: 4 sets, 8 reps, 2â2 1/2 min. rest
Lying Leg Curl: 4 sets, 8 reps, 2â2 1/2 min. rest
Standing Calf Raise: 4 sets, 8 reps, 2â2 1/2 min. rest
Leg Press: 3 sets, 10 reps, 2 min. rest
Straight-leg Deadlift: 3 sets, 10 reps, 2 min. rest
Seated Calf Raise: 3 sets, 10 reps, 2 min. rest
Decline Weighted Crunch: 4 sets, 10 reps, 2 min. rest
Single-leg Extension: 4 sets, 12 reps, 1 1/2â2 min. rest
Seated Single-leg Curl: 4 sets, 12 reps, 1 1/2â2 min. rest
Hanging Leg Raise: 4 sets, 12 reps, 1 1/2â2 min. rest
*Complete all sets for each exercise before moving to next exercise.
DAY 2: CHEST/BACK/TRAPS
Bench Press: 4 sets, 8 reps 2â2 1/2 min. rest
Lat Pulldown (wide grip): 4 sets, 8 reps, 2â2 1/2 min. rest
Dumbbell Shrug: 4 sets, 8 reps, 2â2 1/2 min. rest
Incline Dumbbell Press: 3 sets, 10 reps, 2 min. rest
Lat Pulldown (palms in): 3 sets, 10 reps, 2 min. rest
Upright Row: 3 sets, 10 reps, 2 min. rest
Machine Flye: 4 sets, 12 reps, 1 1/2â2 min. rest
Seated Cable Row: 4 sets, 12 reps, 1 1/2â2 min. rest
Barbell Shrug: 4 sets, 12 reps, 1 1/2â2 min. rest
Cable Crossover: 3 sets, 12 reps, 1 1/2â2 min. rest
Straight-arm Pulldown: 3 sets, 12 reps, 1 1/2â2 min. rest
Bentover Lateral Raise: 3 sets, 12 reps, 1 1/2â2 min. rest
*Complete all sets for each exercise before moving to next exercise.
DAY 3: SHOULDERS/TRICEPS/BICEPS
Barbell Overhead Press: 4 sets, 8 reps, 2â2 1/2 min. rest
Skull Crusher: 4 sets, 8 reps, 2â2 1/2 min. rest
Barbell Curl: 4 sets, 8 reps, 2â2 1/2 min. rest
Lateral Raise: 3 sets, 10 reps, 2 min. rest
Pushdown: 3 sets, 10 reps, 2 min. rest
Preacher Curl: 4 sets, 12 reps, 1 1/2â2 min. rest
Dumbbell Front Raise: 4 sets, 12 reps, 1 1/2â2 min. rest
Seated Overhead Extension: 4 sets, 12 reps, 1 1/2â2 min. rest
Seated Alternating Dumbbell Curl: 4 sets, 12 reps, 1 1/2â2 min. rest
*Complete all sets for each exercise before moving to next exercise.
WORKOUT, ROUND 2
DAY 4: QUADS/HAMS/CALVES/ABS
Squat triset with
Leg Extension
Seated Leg Curl: 4 sets, 12 reps, 3 min. rest
Standing Calf Raise superset with
Decline Situp (weighted): 3 sets, 15 reps 2 min. rest
Leg Press triset with
Hack Squat
Lying Leg Curl: 3 sets, 10 reps, 3 min. rest
Seated Calf Raise superset with
Twisting Crunch: 4 sets, 15 rest, 2 min. rest
Front Squat (Smith Machine) triset with
Single-leg Standing Leg Curl
Rope Ab Crunch: 4 sets, 10 reps, 2 1/2 min. rest
*Exercises that are grouped together are performed one after another with minimal rest after all of the reps for the set are completed. Rest the prescribed time before continuing back through the group of exercises until all of the sets are complete. Then move to the next group.
DAY 5: CHEST/BACK/TRAPS
Flat Dumbbell Press triset with
Seated Cable Wide-grip High Row
Dumbbell Shrug: 4 sets, 12 reps 3 min. rest
Incline Press triset with
Lat Pulldown
Bentover Lateral Raise: 3 sets, 10 reps, 2â2 1/2 min. rest
Incline Flye triset with
Seated Cable Low Row
Dumbbell Shrug: 3 sets, 12 reps, 2â2 1/2 min. rest
Decline Dumbbell Press triset with
Chinup (palmsfacing in)
Upright Row: 4 sets, 10 reps, 2â2 1/2 min. rest
*Exercises that are grouped together are performed one after another with minimal rest after all of the reps for the set are completed. Rest the prescribed time before continuing back through the group of exercises until all of the sets are complete. Then move to the next group.
DAY 6: SHOULDERS/TRICEPS/BICEPS
Dumbbell Press triset with
Dumbbell Skull Crusher
Barbell Curl: 4 sets, 12 reps, 3 min. rest
Cable Lateral Raise triset with
Rope Pushdown
Cable Curl: 3 sets, 10 reps, 2â2 1/2 min. rest
Cable Front Raise triset with
Overhead Rope Extension
Single-arm Preacher Curl: 3 sets, 12 reps, 2â2 1/2 min. rest
Bentover Lateral Raise triset with
Seated Dumbbell Extension
Seated Dumbbell Curl: 4 sets, 10 reps, 2â2 1/2 min. rest
*Exercises that are grouped together are performed one after another with minimal rest after all of the reps for the set are completed. Rest the prescribed time before continuing back through the group of exercises until all of the sets are complete. Then move to the next group.
The CC Log! - andyebs - 05-06-2015
that looks brutal
what time estimate would ou put on each day as in how long will you be in the gym each day