UberLifting Journal

[UberSteroids]

Oh man I just spent over an hour reading and looking at Arnolds photo gallery from all his years of bodybuilding and some of last years Arnolds Classic. Man I feel like ripping floor apart, can't wait to get out of work, today it's my Chest Triceps day.
Thank the Lord... hate OFF days!!

[UberSteroids]

December 7th Thursday 2006
Chest/Triceps

Flat barbell bench
135x15
205x6 wtf?!
205x5 Please...
185x7
185x5
135x7 ( very slow )

Chest press machine
90x10
105x8
150x8
165x4

Dips
Set 1 7reps
Set 2 6reps

Cable cross overs (static each rep)
50x6
30x6
30x6
30x6
40x6

Triceps

Close grip barbell
barx10
65x10
85x6
85x6

Cable press down
70x10
70x8
60x10
60x8
40x12

Triceps dumbbell kickbacks
15x8 ea

For some reason I was weak, well I worked 13 hour shift today because one of the guys got sick, so had to cover for him. Plus, I ate 140g carbs tops today. Im not happy.

[UberSteroids]

December 17 Sunday 2006
Chest/Triceps

Dumbbell bench press
60s x10
90s x9
90s x8
90s x6

Incline dumbbell press
60s x6
60s x8
60s x7

Dips
9 reps
6 reps
7 reps

Dumbbell flat fly
25s x10

Cable cross overs finish off each rep static
2 sets

Triceps

Cable press down (202 tempo)
60x14
80x8
70x7
70x5

Sitting over head extensions
35x15
55x7
45x7

Single hand reverse grip cable press down (no breaks between sets)
20x5ea
15x9ea
15x5ea

20x5ea
15x4ea
10x4ea

Not bad not bad! Comming for You guys ( Nark, Chest )

[Columbus]

make sure to hit your back FIRST

[UberSteroids]

Yes Sir, thats what I've been doing.
Thanks

[UberSteroids]

Dec 4
Legs

Leg extensions
60x15
110x10

Leg press
90x20
180x10
270x8
360x8
400x5 ( woo hoo 400lbs all time high, for You guys 400 is a warmup haha! )

Leg extensions
110x10
110x10
160x8
100x16
100x12

Not bad not bad

Worked out at 1:40 pm.. I'm gonna go again at about 10pm.. do back and biceps. Talking about fast recovery...

[UberSteroids]

Worked out at 1:40 pm.. I'm gonna go again at about 10pm.. do back and biceps. Talking about fast recovery...

Or NOT... I thought I recovered. Damn, I need to slow down, I really think I'm rushing a bit sometimes. Hard to realize it, epspecially when I'm all pumped, energized and ready for nice lifting.

[*Narkissos*]

Dec 4
Legs

Leg extensions
60x15
110x10

Leg press
90x20
180x10
270x8
360x8
400x5 ( woo hoo 400lbs all time high, for You guys 400 is a warmup haha! )

Leg extensions
110x10
110x10
160x8
100x16
100x12

Not bad not bad

Worked out at 1:40 pm.. I'm gonna go again at about 10pm.. do back and biceps. Talking about fast recovery...

No hamstring or calf work?

[UberSteroids]

Well, not this time.
Calfs I will be doing on shoulder day.
Now, this is how I want to workout my legs
Squat, Leg press, Leg ext., Leg curl.
Do I do squat first ? then leg press ? what would You suggest ?
And If I will do squat, there is no way I can do big weights on leg press which would be my next exercise.
Here is my routine
CHEST/TRICPES
BACK/BICEPS
OFF
LEGS
SHOULDERS/TRAPS/CALFS
OFF

[taiboxa]

glad to see you starting a log keep it up .. in 3-4months u will look bak at some of the older posts and be like wow i was a wimp or WOW i was STRONG till i broke my HAND doing something STUPID ><

[UberSteroids]

Haha.. hopefully it'll be the first option that You mentioned
Thanks man

[chest6]

I like your previous routine better. With shoulders and legs switched where theyre at now. I have even been putting an extra day in there lately.

[UberSteroids]

As much as I don't like days off (I need it though, I can really feel my back, even chest from 2 days ago), well this is it:

December 9th Saturday 2006
OFF

[UberSteroids]

Oh look, another one!

December 10th Sunday 2006
OFF

[UberSteroids]

December 11th Monday 2006
OFF

[chest6]

I definitely agree with Nark here. Lately..Ive been having 3 days in between back day and leg day. You can't squat effectively with a sore lower back.

[*Narkissos*]

Looking good Uber

[UberSteroids]

Thanks guys, good to have You looking over my workouts! Because I know if I'm doing something wrong, I'll get b!tchslapped by You haha!

December 12 Tuesday 2006

1:30pm

Leg Press (wide stand, all the way down)
90x15
180x10
270x8
360x8
400x6
270x6 (4 sec going down each rep)

Leg extensions (30 sec breaks between sets)
155x8 (explosive up, hold 2 sec, 3 sec down - burns!)
140x7 (same)
110x5 (static 3 sec, 3sec down)

Didn't have time to finish up, going to the gym right now 10:30 pm to do my Leg curls, squats (first time!), calf (BMfkr routine).
Will post up as soon as Im back!

[chest6]

So you are doing half in the afternoon and half in the evening...correct?

[UberSteroids]

Only today, I though I could make it all at one time, but ran out of time big time! Had to leave, all I did was Leg press and Leg extensions and now I'm going to finish it up, squat, leg curls and I**mfkr calf routine.

[UberSteroids]

December 12 Tuesday 2006

1:30pm

Leg Press (wide stand, all the way down)
90x15
180x10
270x8
360x8
400x6
270x6 (4 sec going down each rep)

Leg extensions (30 sec breaks between sets)
155x8 (explosive up, hold 2 sec, 3 sec down - burns!)
140x7 (same)
110x5 (static 3 sec, 3sec down)

10:45pm

Prone Leg curls
65x15
95x10
110x6
80x10

Leg curls
70x15
70x12

Calf workout
I**mfkr routine

[UberSteroids]

December 13th Tuesday 2006

Biceps

Barbell curls
75x10
85x10
85x9
85x8

Hammer curls
45x4ea + 2ea negatives
45x2ea + 2ea negatives
35x6ea

Preacher curls
60x9
60x8

Reverse grip curls
60x7
60x7

Ez-curls
60x5

Finish off with 35lbs hammers.

Good one! Arms getting thick!

[Columbus]

why bis only???

[UberSteroids]

Because It wasn't suppose to be my biceps day, but I recovered since last time already so didn't want to waste that time. Next biceps/back day is in 3 days so I`ll recover by then.

[Columbus]

Recovery isnt always how you "feel" bro...take it from me as I learned the hard way....some of my best feeling days I am now taking off, simple because my CNS and body need it....sure my mind says go train!, but you gotta beat the mindset........rest and recovery are the keyas to growth aka more IS NOT BETTER! Just a friendlyt fyi

[Columbus]

I also notice sometimes you train bis in the am and back in the pm....mistake! I wouldnt even train bis the day before a back session....you'll need that grip and bi strength when your deads increase......for all pulling movements!

[UberSteroids]

Well I totally agree with You. But as we know we are all different. See 4 days off for biceps is good enough I think. So it is not only about the way I feel, it's about how my biceps feels that day. Also.. how would You explain me beeing able to do a nice and intense biceps workout this day without feeling any pain or discomfort ? I think it is recovered. See I tried it for chest... and BAM, 4 days were not enough, I felt it like hell.
What do You say ? Did I overtrain just didn't know about it... or I recovered my biceps in for days a did a good session ?

[UberSteroids]

December 14 2006
Shoulders

Dumbbell press
55eax10
55eax10
60eax6

Ez-curl bar upright row
60x6

Alt. Upright row
35eax10
35eax10

Arnold presses
35eax8
35eax8
35eax9

Dumbbell shrugs
60eax18
90eax12

[UberSteroids]

December 15 Friday 2006
OFF

[UberSteroids]

I am changing exercises for chest.
Barbell bench to dumbbell bench
Incline barbell to incline dumbbell
Decline press machine to 3 sets of dips, each set to failure
Machine flys to flat dumbbell flys
Adding 3 sets of cable cross overs with static at each rep

Triceps
Cable press down
Close grip bench
Skull crushers
Single hand reverse grip cable press down negative drop sets

[*Narkissos*]

Nice

[*Narkissos*]

When the new year starts you guys won't have the balls to post shit like that anymore

It'll be "Nice personal best there Chest6...wow Nark i could never do that"



j/k Keep at it bro

[UberSteroids]

Hahaha!
Well I bet it feels good to have so many people after You!
I just follow Your journal, looking at all these numbers, counting in plates not even in pounds anymore buahahhah! If I tried to do this now...
Thanks fellas!

[chest6]

When the new year starts you guys won't have the balls to post shit like that anymore

It'll be "Nice personal best there Chest6...wow Nark i could never do that"



j/k Keep at it bro

With the rate im at..everyone will pass me up

so sore the past 2 days i walk like theres a rod up my ass

Uber on the rise

[UberSteroids]

December 18 Monday 2006
OFF

[UberSteroids]

December 19 Tuesday 2006
Back-Biceps

Deadlift
Bar x15
135x10
185x10
205x10 woot!
225x6 woot!
185x8
135x10

This is amazing, my deadlift is getting better every time I workout! Look at last time, I was able to lift 205 about 6 times. I know this is only 200s but still glad to see such results is so little time!

Bent-over rows
115x10
135x6

Hard to do the rows, by lower back gives out before anything else. Any GOOD alternative for the bb rows ?

Wide-grip face pulls
100x10
125x8
125x6

Close grip face pulls
100x8
100x8

Biceps

Barbell curls
95x6 woot!
85x9
85x7
85x6 (close grip)

Hammer curls
45x4 ea negatives (arms beat up)
45x3 ea negatives

Reverse grip curls
60x9
60x7

Happy about the session!

[*Narkissos*]

December 19 Tuesday 2006
Back-Biceps

Deadlift
Bar x15
135x10
185x10
205x10 woot!
225x6 woot!
185x8
135x10

This is amazing, my deadlift is getting better every time I workout! Look at last time, I was able to lift 205 about 6 times. I know this is only 200s but still glad to see such results is so little time!

Looking good bro

I think you're wasting effort on the earlier sets.

Yes the goal is to get warm.. but you're limiting your overall poundage with your approach...and the reverse pyramid makes no sense.


You're pulling 185 for 10; 205 lbs for 10.. there's no way that another 20 lb differential on this exercise should cause a loss of 4 reps. When you reverse pyramid you get basically the same reps @ 185... So you're still 'strong' at this point. You're wasting time man... Going back to 135 (the warm up weight) makes no sense at all.

So my advice?

Change your scheme to:

bar x 15
135 x 10 x 2

*stretch hips and hams*

225 x 5 [not failure]
245 for max effort.
225 x 5 [not failure]


4-6 reps on work sets.

Warm-up sets aren't supposed to be taxing.

Nark

[*Narkissos*]

Bent-over rows
115x10
135x6

Hard to do the rows, by lower back gives out before anything else. Any GOOD alternative for the bb rows ?

No...

Your lower back 'gives out' cus you've exhausted it with that high rep deadlift time wastage.

Change your dead routine.. and add two more sets to your Barbell Row.

You're doing 5 sets of a comparably isolatory exercise (face pulls)..and only half-assing a mass-movement.

Time to re-assess again buddy.

Wide-grip face pulls
100x10
125x8
125x6

Close grip face pulls
100x8
100x8

Choose one or the other.

Better yet.. drop both and learn to chin

The fact that your barbell curl weight is so close to barbell row weight is ridiculous bro.

No flame intended...just time to prioritise.

Good luck

Nark

[UberSteroids]

With the rate im at..everyone will pass me up

so sore the past 2 days i walk like theres a rod up my ass

Uber on the rise

Yeah Chest! I will take Your spot whenever You need me to! Well maybe not with the lifts Youre doing but at least someone will be keeping up the routine! All about team work haha!
Sh!t happens, You'll be back in no time. I bet Youre excited just about thinking about it! Don't let me catch You! Look at my monsterous progress in deadlifts hahah!

[*Narkissos*]

Glad you're enjoying it bro.. That's the secret: the only secret.

Love what you do..and do what you love