UberLifting Journal

[UberSteroids]

WEll to be honest my diet sucked ballz past 2 weeks. I don't even think I grew a bit over that time... I kind of stopped at 217Lbs.

Yes I tried military barbell 2 days ago, at work, I didn't do well at all, I think 135lbs x 10 x 3. My shoulders are weak.

From now on I will be going to the gym for my shoulder workout, I can't do bb military at home, I got 2 long bars, but no rack. Ceiling is dropped. I need to redo this damn basement.. after I'm done it will be about 9 foot clearance. So Ill be good to go!

It was a shoulder day today, my chest day should be in about 3 days from now, I think I'll recover by than.

Thank brotha!

[Columbus]

Are you neglecting legs??

[UberSteroids]

Are you neglecting legs??

Yes, It's been a while, as You noticed.
Going to hit them today.

I have failed on two things:
-diet for past two weeks (100 - 150g protein a day ) I weight 216.
-leg workout

Damn it, I am slackin....

[UberSteroids]

January 25th Thursday 2007
Biceps (again)

Warm-up Hammer D-bells 30s x6, 55s x5

Cable bicep curls weight stack 1-1-2
100x10
100x10
100x10
100x10
100x10
100x10
110x10
110x9 failure
110x9 failure
110x8 failure

Man, I like that! I found out that I need a really good pre-exhaust before I can feel my biceps working.

[Columbus]

IBF**
WILL SHRED THAT TO THE CORE.............I thought you had legs....wuss.

[UberSteroids]

Oh I am... I am at work right now, no good leg press machine over here.
I am going to LifeTime tonight, do my legs.

Haha Columbus! You're a good man!

[Columbus]

2x a day???

[UberSteroids]

Yup, not a first and not a last time doing it.
I can do it no problem.

I need to add some cardio from now on. Looks like that bulking diet got to me, not only in a good way, I get fat.

[chest6]

January 25th Thursday 2007
Biceps (again)

Warm-up Hammer D-bells 30s x6, 55s x5

Cable bicep curls weight stack 1-1-2
100x10
100x10
100x10
100x10
100x10
100x10
110x10
110x9 failure
110x9 failure
110x8 failure

Man, I like that! I found out that I need a really good pre-exhaust before I can feel my biceps working.

lol Uber what are you doing here?

[UberSteroids]

Hahaha, Trying things out. Man that was good, pumped up like hell. I could really feel my arms.

Kinda testing stuff out.

I don't really follow a routine anymore... I workout whatever I can, meaning if it's ready and I have energy I do it...

So did some biceps today as we can see, in the morning :P
Now gonna do triceps and later going to the gym do my legs.
Call me crazy but I feel like I am wasting time, waiting for so long between workouts. If I am ready and nothing hurts Im going for it.

[UberSteroids]

Same day the 25th. Evening though.

Triceps
Lying H-bar extensions
55x12
65x10
65x10

Cable press down
65x10
75x7
65x9

Close grip bench
60x16

Elbow out extensions
25s x8
25s x7

Overhead curl bar extensions
60x8

Cable press down
40x18 AAaaahhhhhhh
40x15 .....

Triceps destroyed... can't even do one close grip pushup.

[Columbus]

you'd be much beer off #1 incorporating some sort of PLAN.....failing to PLAN is Planning to Fail...you'll just spin your wheels........

Also, I just have litle respect for the "Friday Night Crew" lifters...arms and chest NO LEGS!

[UberSteroids]

Last night 11:30pm-12:45am.
Legs

Warm-up
Leg extensions (Nautilus)
50x12
50x12

Leg press
90x20
180x10
360x8
440x4
270x10

Prone Leg curls
60x10
90x8
90x7

Sitting Leg curl
60x8
60x8
60x7

I**mfkr calf routine.

Yeah yeah I know, no squats

[UberSteroids]

Hey Columbus who are Friday Nigh Crew lifters ?

[Columbus]

Soooo friggn confused...........please don't tell me you trained 3 times in one day.....

[Columbus]

the dudes that just pump up before the bar.......just arms and chest routine....you know...beach buffs......meatheads.......with stick legs

[UberSteroids]

AHaha, yea I get it. No man, I don't do that.

Yes, I did workout 3 time that day, the biceps at around noon, triceps at around 6pm and legs late at midnight at the gym.
Never done it before, but hey, test and trial.

I am pretty beat up. Feels good though.

[UberSteroids]

January 26th Friday 2007
Back

Deadlift
135x6
225x6
300x4
225x10

Barbell bentover rows - full stretch
135x8
135x10
135x8

D-bell single hand bench rows
55s x12
55s x10
55s x10

[UberSteroids]

January 27th Saturday 2007
OFF

[Fastcav]

Sounds like you are trying like hell to get something that works for you. But you definatly need to train legs alot better. Squats are a must IMO. If you don't train your equal to your upper body you with eventually plateau. It may sound goofy but last year I was half ass'n my leg work out for half the summer and my upper body suffered as well. Guy told me strengthen your legs and your upper body will follow. I thought he was bs'n me but it did work. About a month after training my legs balls to the wall my bench went up almost 20lbs. Not trying to flame you, cause like I said before you definatly seem to want to improve just trying to give you some positive feedback. Good luck with your training bro.

[UberSteroids]

Yes You are totally right.
I need to stop slacking off with legs, squats yes, it is a must. Believe it or not, never did them. Time to start!
Yes I am working hard on improving the lifting!
I really appreciate Your comment and checking up on my lifiting.
All your guys advices are so damn valuable to me, I don't ignore any of them!
Will get these legs beat!

[UberSteroids]

January 28th Sunday 2007
OFF

[UberSteroids]

January 29th Monday 2007
Chest/Triceps

After month of so of doing D-bells I am swiching back to barbell for a month

Bar x10
135x10
205x10
225x6
205x6
(No failures)

Incline D-bell press
55s x10
75s x10 (Dang!)
75s x8
(No failures)

Dips
BW x10
BW x8
BW x7

Fly Machine
40x10
100x8

Triceps

Cable press down
50x10
70x5 (Damn, this machine is way more efficient than one at the gym, so heavy)
60x8

Over-head elbow out extensions
25s x7
25s x12

D-bell kickbacks finish off

Wow, looks like switching to Dumbbell bench was a great move, my overall bench went up, especially incline!
Damn, it works!
Watch me by this summer.. I'll be a monster!

Going to do my shoulders later today. Will post up.

[UberSteroids]

Starting cardio today as well... I just can't stand seeing myself get fat... fat piece of crap..

[audis4]

January 29th Monday 2007
Chest/Triceps

After month of so of doing D-bells I am swiching back to barbell for a month

Bar x10
135x10
205x10
225x6
205x6
(No failures)
Always good to change!

Incline D-bell press
55s x10
75s x10 (Dang!)
75s x8
(No failures)
Nice bro! Looks like your incline has gone up!

Dips
BW x10
BW x8
BW x7
Good good! Now it's time for some weighted dips
Fly Machine
40x10
100x8

Triceps

Cable press down
50x10
70x5 (Damn, this machine is way more efficient than one at the gym, so heavy)
60x8

Over-head elbow out extensions
25s x7
25s x12

D-bell kickbacks finish off

Wow, looks like switching to Dumbbell bench was a great move, my overall bench went up, especially incline!
Damn, it works!
Watch me by this summer.. I'll be a monster!

Going to do my shoulders later today. Will post up.

Good session bro!

[UberSteroids]

Thanks brotha!
Yeah I want to try some of that weighted Dip. Never done it.
I am going to pick up a nice belt with chain for plate and give it a shot next time.

That D-bell bench really helped me out.. especially for incline!

Gotta keep it going!

Hows Your diet Audis? Going good ? no cheating ?

[UberSteroids]

January 29th Monday 2007 (same day)
Shoulders

Military Barbell press
Bar x10
135x10
165x4
155x4
135x6

Alt. D-bell upright rows
45s x10
55s x10
55s x8

Arnold presses
35s x14
35s x10

[audis4]

Thanks brotha!
Yeah I want to try some of that weighted Dip. Never done it.
I am going to pick up a nice belt with chain for plate and give it a shot next time.

That D-bell bench really helped me out.. especially for incline!

Gotta keep it going!

Hows Your diet Audis? Going good ? no cheating ?

ya bro, I've noticed some nice seperation in my tricep since I introduced weighted dips

No, I cheated on thanksgiving and christmas but it was just a lot of brown rice and lots of turkey

I think I'm going to have a carb up day every other week rather than every week. I never have 'crap food cravings' which is good! Right now I'm at around 3,150kcals on workout days (4-500 under maintenance) and 2,700kcals on rest days (wed., sat., sun.)

I've been just doing cardio PWO for about 30 min but my training is fairly intense I suppose. We'll see where I'm at for spring break.

[UberSteroids]

Man, lucky You, I have crap food cravings all the time lately, why ? Because it is all around me, when my mom or my sister cooks
They do cook nice food for me some times but not all the time. Some of their stuff is so good, but not too good for my diet.
I am fighting every day man...every day.

[UberSteroids]

January 30th Tuesday 2007
Biceps

Always strict form, no cheating, 1-1-1 on all sets

D-bell curl warm-up
35s x10

Barbell curls 3 Pre-exhasut sets
95x10
95x6
95x4
75x6
75x6
75x6
75x6
75x6
75x6
75x6

Hammer d-bell curls finish off
25s x10 (last 4 assisted)
25s x10 (last 5 assisted)

BURNS!! Man, my biceps locked up..can't get arms straight!
Good one!

[audis4]

Man, lucky You, I have crap food cravings all the time lately, why ? Because it is all around me, when my mom or my sister cooks
They do cook nice food for me some times but not all the time. Some of their stuff is so good, but not too good for my diet.
I am fighting every day man...every day.

ya, I guess my parents eat like me so it's not as bad but this last summer I would have like 2 cheat days I just don't even think about it anymore....I love my oats/chicken etc.

[audis4]

January 30th Tuesday 2007
Biceps

Always strict form, no cheating, 1-1-1 on all sets

D-bell curl warm-up
35s x10

Barbell curls 3 Pre-exhasut sets
95x10
95x6
95x4
75x6
75x6
75x6
75x6
75x6
75x6
75x6

Hammer d-bell curls finish off
25s x10 (last 4 assisted)
25s x10 (last 5 assisted)

BURNS!! Man, my biceps locked up..can't get arms straight!
Good one!

damn bro, I'd say you nailed those curls! pretty sure I cant curl that much for that many reps...nice going man!

[UberSteroids]

Thanks!
Yeah I found out that by doing heavy pre exhaust and than do good amount of working sets and decent weight gives me much better workout. I will be switching it up from time to time.
Next time I'll do sets of hammers.. etc.

[UberSteroids]

January 31st Wednesday 2007
OFF

[UberSteroids]

Hmmm, how do I know I did too much of a workout.
For example if You look up my last bicep day, I beat the hell out of it.
It is a second day after and it hurts when I flex it, not sore, just hurts.
I wonder if I didn't overtrain.

[Columbus]

if you did half of that intensitty (if you call it that, it';s more like a waste) and applied it to your leg training, you'd see some very positive results......quit spinning your friggn wheels doing 100 sets of beach curls.....

[audis4]

I have been training bi's 2x's/week because I'm disappointed how small they are ;(

I'll do back/bi's (2 bicep workouts) on monday and friday I'll do shoulders/bi's (again 2 sets of bi's)

I love doing splits. I use to do 1 body part each day and do bi's/tri's on their own day but found I have been growing more doing splits. Try a split if your not already and see how that goes.

For example, my week looks like:
Monday: back/bi's
Tuesday: chest/tri's
Wednesday: OFF
Thursday: legs
Friday: shoulders/bi's

[UberSteroids]

Well, I try new things, some work well some not. I did try 2xweek biceps BUT, with this type of workout as last time, when I did 95 as pre exhaust and bunch of sets at moderate weight, I just can't do it 2x week because thats how beat up my biceps is. It seems to be working though. Take more time to recover that's for sure. Well, could do it but need 4 days in between. Will see..

For now I'd say:

Chest/Shoulders/Triceps
Back/Biceps
OFF
Triceps/Legs
OFF
Chest/Shoulders/Triceps
Back/Biceps

Back/Biceps - split from each other not at the same time, Back morning, Bi evening

Triceps seems to recover very fast...

I will give this a shot.. pretty sure will be needing an extra day OFF somewhere in between.

[UberSteroids]

February 1st Thursday 2007
Back

Deadlift
Bar x10
135x5
225x5
300x4
275x4
225x6

Wide grip face pulls
100x10

Single hand bench d-bell rows
55s x10
55s x10

Wide bent over rows
25s x10
25s x10

ABS
Decline AB Bench
BW x15
BW + 20 x10

[audis4]

you hit that 300lbs dead...nice going bro! Keep goin up every week!