Swains Workout - May 2, 2003 - 9 PM

[Louden_Swain]

Folks. . .had a good one tonight. Nice pump and a near fainting condition towards then end. Here are the details:

1. Barbell Curls

Warmups:
70lbs x 10, 90lbs x 10, 110lbs x 10
Building Set: 140lbs x 8

2. Behind the back Wrist Curls

Warmups:
135lbs x 10, 145lbs x 10, 155lbs x 10
Building set: 165lbs x 8

3. Seated Toe Raises

Warmups:
95lbs x 30, 145lbx 18, 165lbs x 10
Building Set 200lbs x 7

4. Squats

Warmups:
135lbs x 10, 225lbs x 10, 315lbs x 10
Building Set: 365lbs x 8

5. Stiff Leg Deadlifts

Warmups:
135lbs x 10, 225lbs x 10, 315lbs x 10
Building Set 355lbs x 8

6. Leg Presses

Warmups:
5 pps x 10, 7pps x 10
Building Set: 8pps x 10

7. Lying Leg Curls

Straight Sets: 2 sets @ 120lbs (moderate weights - squeeze at top)

Notes***

1 hour workout
lost 2lbs of water. . . because I always train in sweats:D .
Excellent pump in every muscle I trained!!
legs were filling out my sweats from immense pump.
Next workout is on Sunday.

Went to 7-11 and picked up some gatorade.

preparing 6 boiled eggs as I speak:D .

[From Zero]

Man, some of your workouts frighten me sometimes. Haha. Good work bro.

[Citruscide]

NICE... Your weights are very impressive. I wish, I could do back squats... as I would like to see the amount of weight I could push from the back... in comparison to my 275 from the front.

140 on curls... is that straight bar? My wrists, they cannot handle weight of the magnitude... and you did it for 8 reps. I'm VERY impressed LS! :)

C-ditty

[Louden_Swain]

Originally posted by Citruscide
NICE... Your weights are very impressive. I wish, I could do back squats... as I would like to see the amount of weight I could push from the back... in comparison to my 275 from the front.

140 on curls... is that straight bar? My wrists, they cannot handle weight of the magnitude... and you did it for 8 reps. I'm VERY impressed LS! :)

C-ditty

I love to train heavy and intense. . .of course it has taken a few years to work up to these types of weights. I do not claim to be the biggest and strongest in the gym, but I use weights that will help stimulate muscle growth. . .not ego.

As for curls, I alternate between EZ bar and barbell. . . I am about the same strength on both exercises.

It has taken years to get my squat form down. At first, I had problems keeping my back flat. Squatting over a lower bench helped me keep my stance wide and reach the proper depth.

I am also a firm believer in strengthening the core. . .this includes using a variety of movements that strengthen the legs and back.

When I train, I now shoot for 8 and 10 reps. . .I think this is a good rep range to recruit a number of muscle fibers. I am ditching the 20 rep squats because I am not following DC training during the summer.

Thanks for your positive comments! Keep training hard bro!

[Apollo]

Louden, you seem very humble, positive and knowledgeable at the same time. Your lifts are very impressive. Thank you for taking time to post them up here and contributing to the board. :)

Apollo

[WarriorPL]

Very impressive numbers there. The straight bar curls are huge! Keep it up big guy.

[DrBones]

Those are definitely some immpressive poundages LS... Thanks for inviting me over here from elite...

[bear82]

kinda weird, our lifting #s are almost the same in every lift :scared:

one thing i would be careful about is your stifflegged poundage. u r just askin for a problem handling that much weight. i know it feels great heavy, but try lightening the load to 185. stretch slow and hold it for a 3 count. do a few sets of this and lemme know how u like it. u will be sore like hell. i thought my hams were torn, but they just never got worked hard enough cuz my lower back was taking over the lift. when u stretch, try to focus on a spot on the ceiling, and try to keep your eye on it as you drop. u won't be able to stay with it the whole way, but it'll ensure your hamstring stretch and minimal back invovement.

[GUEST]

Nice job LS. Pushing some nice weight guy :)

Man I thought I was the only one ALWAYS in sweats. :)

[Louden_Swain]

Originally posted by PolishHammer
Nice job LS. Pushing some nice weight guy :)

Man I thought I was the only one ALWAYS in sweats. :)

Thanks!

I always stay covered up when training. . . I need warm joints to push around heavy weights.

[GUEST]

I like the attitude LS!!

The sweats also help me to warm up easier and make it really easy to overheat. I have to say that 60% of my workouts end or incorporate involuntary vomiting. Anyone that has trained with me will tell you that. This is not a bad thing.

Intensity :)

[Louden_Swain]

Originally posted by PolishHammer
I like the attitude LS!!
I have to say that 60% of my workouts end or incorporate involuntary vomiting. Anyone that has trained with me will tell you that. This is not a bad thing.

Intensity :)

he he he. . .I know what you mean. . .I did a heavy set of dumbbell rows and I was running to the bathroom:p . Lucky the cold water I put on my face helped me hold my mud.

On leg day. . .I refuse to eat 3 to 4 hours before a training session.

Intensity is always there for me:D .

[GUEST]

Originally posted by louden_swain
he he he. . .I know what you mean. . .I did a heavy set of dumbbell rows and I was running to the bathroom:p . Lucky the cold water I put on my face helped me hold my mud.

On leg day. . .I refuse to eat 3 to 4 hours before a training session.

Intensity is always there for me:D .

AWESOME! too bad your're not in NY man. I need a solid no holds barred partner!

And lucky for you the cold water did the trick. :lol:

Are you going to stick with the DC training for a while?

[Louden_Swain]

Originally posted by PolishHammer
AWESOME! too bad your're not in NY man. I need a solid no holds barred partner!

And lucky for you the cold water did the trick. :lol:

Are you going to stick with the DC training for a while?

Yep, I am in the southern plains. . . .but I certainly like working with people.

You can tell when I get ill when I start biting my fist:p .

I am not following DC training. . .I have created a customized program that I will be using during the summer. It is pretty much and upper body and lower body program that includes all basic compound movements. I am not performing any negatives, forced reps, or static holds. . . .just good ol' straight sets. Of course, the last rep on the building set is at failure.

[GUEST]

I like that system.

RAW & EVIL by Loudin Swain

Write a book!

[Louden_Swain]

We should all contribute a chapter to the RAW and EVIL Book: We could have a number of authors for each chapter. . .could you imagine the amount of information we could all come up with?

[GUEST]

It is happening now as we speak my brother!!!

I know the publication would be extremely positive. It can't be any other way!