Uber Lifting Log

[UberSteroids]

Here I am again... making a come back.. again.

Didn't lift in about 4 months, not gonna go into details why. I was doing so damn good before crap went down.

First month or so will be priming period. I truly believe in Slingshot training concept as it really gave me great results before.

Just a log.

Oct 28 2008
Chest/Triceps/Shoulders

Flat barbell
135x12
135x12
185x6
185x6

Incline D-bells
60s x8
60s x7

Cable press down (100% efficient pulley)
60x12
70x10

D-bell presses
45s x10

Arnold presses
45s x8
45s x6

That was rough, everything feels so damn heavy...

[UberSteroids]

November 3, 2008

Finally, a day that I can lift... I was so sore, not even funny. I don't remember being this sore ever.

Back/Biceps

Wide grip lats
100x12
120x10
140x8
130x8

Close grip bar curls
65x10
65x10
65x10

V-handle lat pulls
100x12
120x10

Hammer curls : bar curls super sets
45s x8 : 65x4
45s x7 : 45x4

Wide grip lats
120x10
100x16

Angled in d-bell curls
35s x8

[UberSteroids]

November 7, 2008

Wow, again.. 3 day break since last session, extremely sore for all this time.

Chest/Triceps/Shoulders

Flat barbell
135x10
135x10
185x4

Incline d-bell
60s x8
60s x7

Cable press down
60x10
80x7
70x7

D-bell military
45s x8

Arnold presses
45s x8
45s x8

Feeling really weak... but not expecting to blow up right away...

[UberSteroids]

Today is the 9th... second day after last session, I am in real pain!

This is crazy... Hopefully next session on the 11th.

[clockwork_killer]

sounds like ur having fun getting bk into it then haha

[UberSteroids]

sounds like ur having fun getting bk into it then haha

Haha... Yeah! Glad you can tell!

[audis4]

everything alright big guy?

I've been off and on....started school, been super busy
been a long ass time since I've heard from you buddy!

[UberSteroids]

Audis! My mate!

Good to see you are still around!

I am just trying to get back! Hard as hell, I feel as I never lifted, some serious recovery problems!

[UberSteroids]

November, 17 2008

Biceps

Alt. d-bell curls
25s x12
35s x12

Hammers
35s x12
45s x12

Angled in d-bell curls
25s x12
35s x12

Super sets Hammers : Bar curls
45s x12 : 65x6
45s x10 : 65x6

Super sets Close grip bar : Cable spiders
65x10 :80x8
65x6 :80x5

Reg. grip bar curls
65x8
65x6

Angled in d-bell curls
35s x10
25s x8

Zottman curls
35s x6
25s x10

Reg grip bar curls finish off

[UberSteroids]

November 19, 2008

Chest/Triceps/Shoulders

Definitely getting better. Soon I should be at full throttle again.

Flat barbell
135x12
135x12
185x8
185x8

Incline barbell
165x6
165x5

Cable press down
60x10
70x10
90x9
90x5

Military d-bells
45s x10
45s x10
45s x8

Cable press down drop sets
80x5 : 50x6
70x9 : 50x6

[Older lifter]

Owww, going through that virgin muscle feeling again,,,,

You will get it back soon and lifting like before

[UberSteroids]

Owww, going through that virgin muscle feeling again,,,,

You will get it back soon and lifting like before

Yes sir

[UberSteroids]

Nov 24, 2008

Flat barbell
135x12
135x12
185x8
205x6
205x6

Incline barbell
155x6
155x8
135x6

Cable press down
60x10
70x10
90x6
90x6

Military d-bells
45s x10
55s x8
55s x8

Cable press drop sets
80x9 : 50x8
70x7 : 50x5

Front plate raise
35x10
45x6

Diet totals:

306g protein
237g carbs
30g fat

[UberSteroids]

November 25, 2008

Biceps

Alt. d-bell curls
25s x12
35s x12

Hammers
35s x12
35s x12

Barbell curls
65x10
85x10
85x6

Hammers : Close grip curls super sets
45s x10 : 65x6
45a x8 : 65x6

Close grip curls : Cable spiders super sets
65x10 : 80x5
65x6 : 80x4

Reverse grip curls
65x7
45x8

Resistance band curls finish off

Nutrition totals

363g Protein
182g Carbs
38g Fat

[UberSteroids]

November 26, 2008

OFF

Nutrition totals:

240g Protein
209g Carbs
39g Fat

[UberSteroids]

November 27, 2008

OFF

Nutrition Totals

215g Protein
226g Carbs
32g Fat

[GT2]

All your lifts are in kg's, right?

[moush]

Hey Uber glad to see ya back at it!!! Keep it up bro!!!

[UberSteroids]

All your lifts are in kg's, right?

Ha! I wish I could hammer a 90Lbs d-bells strict

[UberSteroids]

Hey Uber glad to see ya back at it!!! Keep it up bro!!!

Thanks a lot!

[UberSteroids]

November 28, 2008

Back/Calf warm-up

Deadlift
135x10
135x10
135x10

Wide grip pulls (100% efficient pulley)
100x10
120x10
120x10
140x10
140x8
140x9
120x10

V-handle lat pulls
120x10
140x8
120x10
120x7
100x10

Plate calf raises
BW x20
BW + 25x20
BW x30

Definitely feeling better every workout. I will do another week or two of priming then time to blast it!!!

Nutrition Totals

362g Protein
254g Carbs
45g Fat

[fit4ever180]

Good progression bro... You'll be back to full strength in no time at the rate your going

[UberSteroids]

Good progression bro... You'll be back to full strength in no time at the rate your going

Thanks my friend!

[UberSteroids]

November 29, 2008

OFF

Nutrition Totals

280g Protein
186g Carbs
33g Fat

[UberSteroids]

November 30, 2008

OFF

Nutrition Totals

285g Protein
130g Carbs
86g Fat

[UberSteroids]

December 1st, 2008

OFF

Nutrition Totals

220g Protein
169g Carbs
54g Fat

Tomorrow Chest/Triceps day! Stay tuned

[UberSteroids]

December 2, 2008

Chest/Triceps

Ahh, I got delayed with my eating today because of school. Running low on protein and fuel today. I did my workout fairly well, but not as good as I wanted to.

Flat barbell
135x12
135x12
185x7
205x8
205x4

Incline barbell
185x4

Incline d-bell flies
55s x8
55s x8
45s x10
45s x10

Cable press down
60x10
70x8
70x8

Nose breakers
65x8
65x7

Overhead extensions : Cable press down super sets
65x5 : 60x4
65x7 : 50x10

Nutrition Totals

205g Protein
215g Carbs
62g Fat

[UberSteroids]

December 6, 2008

Biceps

Barbell curls (strict - no rocking, no moving elbows)
65x10
85x8
85x6

Barbell curls (rest-pause)
85x8
85x8 (last 2 reps cheat)
85x8 (last 3 reps cheat)

Hammer curls : close grip bar curls super sets
45s x8 : 65x4
45s x10 : 65x6

Angled in hammers
45s x5 : 35s x6 drop set
35s x10

Super wide grip bar curls
65x8

25lbs d-bells finish off

Nutrition Totals

230g Protein
306g Carbs
29g Fat

Tried new PWO mix today - The Endurox R4 - 3 scoops + 4 caps full amino acids + C1000/E1000 Vitamins. Let's see how I recover this time

[UberSteroids]

December 07, 2008

Back

Deadlift
135x10
135x10
185x8
185x8

Super wide lat pulls
100x14
120x10
140x10
160x6
140x10
140x10 (last 2 reps rest-pause)
140x6

V-handle close grip lat pulls
140x8
140x8

V-handle close grip face pulls
140x8
140x10 (last 3 rest-pause)
120x14

[Brown Ninja]

Looks great to me. Keep up the great work!

[UberSteroids]

Thanks a lot!

[UberSteroids]

December 08, 2008

OFF



December 09, 2009

OFF

[Older lifter]

Whats your rest period between sets,,, btw your getting it back i see....

[audis4]

Where are the leg workouts bro?
I want to see your diet posted when you have time.

What are your current stats and what are your goals?
IMO, chest/shoulders/triceps is too much to workout in one time period....but i understand the time restraint from school etc

hit me back with this info, cause your a big guy and you should be lifting *uber amounts

[UberSteroids]

Hey guys!

Audis!

I had a slight ankle injury and it hurts when I go all the way down with squat, lunges etc.

It has been 2 months and I still feel it!

Right after I am done typing here I am heading out to the gym to try legs, will post later.

The Chest/Shoulder/Tris is a bit much. The main reason for this, is my serious problems with recovery! Let's say if I do my Chest/tris... the chest remains sore for so long that it won't allow me to do a nice session for shoulders. I have some real issue with recovery! I have no idea why. I understand that I took a break, but c'mon... It is already 3rd or so week. Diet is alright and PWO is covered. I sleep 8+ hrs everyday as well.

I hit my biceps pretty nice last time and sh!t... it cost me 5 days of pain! It really starts to frustrate me.

Older Lifer: I rest about 1 minute between lighter sets and up to 3 minutes between heavy.

This is my plan for the diet. One thing I know is that I have to change some of the oats with brown rice and yams.

- 1st thing in the morning: 1 scoop whey [22.5 / 3 / 0]
- 15 min later: 6 egg white, 2 whole eggs, 1cup oats [52 / 59 / 17]
- 2.5 - 3.0hrs later: 6oz chicken, 1cup oats, 2 amino caps, 1 fish cap [51.5 / 56 / 6]
- 2.5 - 3.0hrs later: 6oz chicken, 1cup oats, 2 amino caps, 1 fish cap [51.5 / 56 / 6]
- 2.5 - 3.0hrs later: 6oz chicken, 1cup oats, 2 amino caps, 1 fish cap [51.5 / 56 / 6]
- 1.5 - 2.0hrs later: Pre-workout mix - 1 scoop whey, 1/4 cup dextrose [22.5 / 28 / 0]
- 15 minutes later: WORKOUT ( Through the workout mix: 1 scoop Endurox R4 ) [6.5 / 26 / 0.5]
- Immediately after WORKOUT PWO mix: 2 scoops Endurox R4, 1 scoop whey, 2 amino caps, 1 fish cap [37.5 / 56 / 2]
- 30 minutes later: PPWO meal: 6oz chicken, 1cup oats, 2 amino caps, 1 fish cap [51.5 / 56 / 6]
- 2.5 - 3.0 hrs later: Before bed meal: 6 egg white, 2 whole eggs, 1Tbsp Flax oil, 2 amino caps, 1 fish cap [41 / 3 / 27]

TOTALS
392g Protein
399.5g Carbs
70.5g Fat

3,800 Calories

[UberSteroids]

December 13, 2008

Chest/Shoulders/Triceps (de-loading)
(switched to d-bells for chest press)

Flat d-bells
60s x8
60s x10
90s x8
90s x6
90s x6

Incline flies
45s x6

Incline d-bells
55s x10
55s x12

D-bell shoulder press
55s x10
55s x8

D-bells shoulder press drop sets
55s x8 : 45s x0 : 35s x3
45s x7 : 35s x3 : 25s x2

Front plate raise
35x12
35x10

Cable press down
60x12
80x7
70x10
70x10

Nose breakers
65x7
65x8

[UberSteroids]

December 14, 2008

1st time in after 5 months.. going easy.

Legs (De-loading)

Leg press
90x20
180x10
270x10
360x8
360x8
360x8

Leg extensions
100x10
115x8
100x8

Sitting calves normal pace
BW(%) + 45x16
BW(%) + 45x16

Sitting calves (2 sec squeeze)
BW(%) + 45x10
BW(%) + 45x10

Sitting calves quick
BW(%) + 45x18

[VASCULAR VINCE]

December 13, 2008

Chest/Shoulders/Triceps (de-loading)
(switched to d-bells for chest press)

Flat d-bells
60s x8
60s x10
90s x8
90s x6
90s x6

Incline flies
45s x6

Incline d-bells
55s x10
55s x12

D-bell shoulder press
55s x10
55s x8

D-bells shoulder press drop sets
55s x8 : 45s x0 : 35s x3
45s x7 : 35s x3 : 25s x2

Front plate raise
35x12
35x10

Cable press down
60x12
80x7
70x10
70x10

Nose breakers
65x7
65x8

aahh...slingshot training with a deload...hang in there bro...it's helped me immensely..

[UberSteroids]

December 15 & 16

OFF

[UberSteroids]

December 17, 2008

Back

Deadlift
135x10
135x8
185x6
185x8
185x8

Super wide lat pulls
100x12
120x10
140x8
160x8
160x8

D-bell rows
60s x11
90s x8
90s x8

V-handle face pulls
140x10
140x8

Getting stronger!