UberLifting Journal

[UberSteroids]

To be honest... I wanted to more but I couldn't even do all my exercises..reason why ? I was very suprized! My ABS were little sore today, when I did my deads I was afraid of blowing my stomach up, I could not keep it thight, that's how sore it was.
It was from that Biceps training the other day, all sets standing with strict form, You know how much ABS get involved in keeping body straigh when doing standing curls, especially for so many sets!
Well... Need adjustments to the routine...

[chest6]

Hit 315 next week mang...you've been hittin 300 for the past month or so

Easy on the 15425 sets of curls too...I really see no point in that

[Columbus]

Staying with 300 would be fine as long as you are trying to increase the reps each time......but looking back, did you drop off?

[UberSteroids]

Yeah, looks like I dropped by two reps.
Like I said, I could not go anymore because of my abs giving out on me badly, I couldn't hold the tight anymore.
Man, would of never thught that my ABS will get so damn involved in bicep workout, this is crazy...

And as far as doing 475223 sets of curls, well... maybe I'll get some photos of my arms after this workout... it gets my arms really good, got some freaking vein popping up on the outer side going acros my bi and triceps..
It is a intense workout, I will be doing it once a month tho, bit too rough. Really affects my other workouts.

[chest6]

You doing the same weight for the same amount of reps tells me your intensity is low and its not maximum weight...why?

[Columbus]

Yeah, looks like I dropped by two reps.
Like I said, I could not go anymore because of my abs giving out on me badly, I couldn't hold the tight anymore.
Man, would of never thught that my ABS will get so damn involved in bicep workout, this is crazy...

And as far as doing 475223 sets of curls, well... maybe I'll get some photos of my arms after this workout... it gets my arms really good, got some freaking vein popping up on the outer side going acros my bi and triceps..
It is a intense workout, I will be doing it once a month tho, bit too rough. Really affects my other workouts.

jus an fyi that I've learned....pump means NOTHING!!

Think abot it....You could curl a cell hone 100x and get a bicep pump....and veins or whatever.....are ou gonna get bigger? No......Point being and listen to what people here are saying DROP THAT GEIGH ARM ROUTINE.....

[audis4]

^^ settle down columbus...obivously he's doing something right. He's about 220lbs...what are you, 150lbs?

[UberSteroids]

You doing the same weight for the same amount of reps tells me your intensity is low and its not maximum weight...why?

Cmon chest, don't say that this is a low intensity. For YOU I am sure it is, but keep in mind that You are STRONGER that I am. But yes I could pump up the weight, it was a test
It seems like I am getting really good workout out of it, I won't do it all the time, not all same sets at least, BUT I do need that pre-exhaust before working sets, that's for sure.

I will try pumping up the weight next time though. This was only a "Test" wanted to see how is that gonna work.

So Columbus You are telling me that I wont grow for sh!t by doing this kind of biceps exercise ? Don't compare 95lbs and 75 lbs to a cell phone weight, because I am not that stong now, so this is not a light weight for me. Not like You BIG STRONG mofos!

Thanks fellas

[audis4]

keep at it bro!! your definitely improving!! Can't wait to see what you look like after your first cycle

[UberSteroids]

Thanks Audis, appreciate it!
Yes, I cannot wait too man! I have feeling it will be a good gain cycle! I never had problems with putting on mass. I'm at 221 Lbs right now! Slow but solid gains! I can still see some of my abs flexing, so that's how I know my bf is not killing me yet!
Just gotta make sure to get max out of it!
I bet You I'll buy food for whole month in advance to make sure I wont run out while on cycle!

[UberSteroids]

February 2nd Friday 2007
OFF

[Columbus]

^^ settle down columbus...obivously he's doing something right. He's about 220lbs...what are you, 150lbs?

You settle down dude....it wasn't a slam, it was a critque a friendly criqtue......why do you gotta get personal? Yes I am light and yes he is bigger than me....I could be 220 in a few months (albeit dirty) but I could do it...that means nothing so knock of the immaturity......I'd resort to your bodyfat % vs. your strength, but I am not going tee......let's just be bros and chill out.......

[chest6]

Cmon chest, don't say that this is a low intensity. For YOU I am sure it is, but keep in mind that You are STRONGER that I am. But yes I could pump up the weight, it was a test
It seems like I am getting really good workout out of it, I won't do it all the time, not all same sets at least, BUT I do need that pre-exhaust before working sets, that's for sure.

I will try pumping up the weight next time though. This was only a "Test" wanted to see how is that gonna work.

So Columbus You are telling me that I wont grow for sh!t by doing this kind of biceps exercise ? Don't compare 95lbs and 75 lbs to a cell phone weight, because I am not that stong now, so this is not a light weight for me. Not like You BIG STRONG mofos!

Thanks fellas

Not really tryin to criticize you here Im just sayin I see no point in it.

Just sayin it seemed easy for ya cuz you got 6 every set and you weren't increasin in weight..

[UberSteroids]

Dang, let's chill out fellas! No fighting!
I don't take any of this as a flame or criticizm but as opinion and advice.
Yeah 75 seems like not too heavy, I kept strict form though and as sets passed by, it really was intense. But like I said, it was a test. It did work good though. Next time I will try to pump up the weight and cut bit on sets.
Should be good.

The point of it is that, if I do only 3 sets of heavy BB, 3 sets of heavy Hammer add one more exercise.. I just dont feel like it is enough, not even close. I NEED more sets on my arms for PRE-EXHAUST as they call it, and hit arms more for longer period of time/reps. I find this more intense than regular Biceps routine. I am sure If I practice this and match up the right weights for myself for each set, this will be a great bis workout.

No fighting! We're all bros! Now... everyone kiss each others asses, yes just like that and be cool!
Time go get HUGE!

Appreciate the comments!

[UberSteroids]

January 3rd Saturday 2007
OFF

[audis4]

You settle down dude....it wasn't a slam, it was a critque a friendly criqtue......why do you gotta get personal? Yes I am light and yes he is bigger than me....I could be 220 in a few months (albeit dirty) but I could do it...that means nothing so knock of the immaturity......I'd resort to your bodyfat % vs. your strength, but I am not going tee......let's just be bros and chill out.......

w/e bro...

[chest6]

January 3rd Saturday 2007
OFF

[UberSteroids]

Hahahah! Holy crap... time flies by! Can't believe Jan is gone so quickly! Good eye there Chest

February 3rd Saturday 2007
OFF

[UberSteroids]

February 4th Sunday 2007
Chest/Triceps

Barbell flat bench
Bar x10
135x10
225x2 (ouch! shoulder pinched like crazy!)
10lb plate, circle movements for both shoulders
205x10
225x6
135x10 (2-0-2)

Incline D-bell bench
75x10
75x10
75x8 Positive failure

Dips
BW x10
BW x10
BW x10
BW x8
BW x6

Triceps (110% efficient pull down)
60x10
70x7
70x6 positive failure
60x6
40x10

[audis4]

February 4th Sunday 2007
Chest/Triceps

Barbell flat bench
Bar x10
135x10
225x2 (ouch! shoulder pinched like crazy!)
10lb plate, circle movements for both shoulders
205x10
225x6
135x10 (2-0-2)

Incline D-bell bench
75x10
75x10
75x8 Positive failure

Dips
BW x10
BW x10
BW x10
BW x8
BW x6

Triceps (110% efficient pull down)
60x10
70x7
70x6 positive failure
60x6
40x10

I would do 3 working sets of flat/incline/dips/pull downs to avoid overworking.
For flat I would start out at 150 (warmup), 200, 225, 250
dips I would start weighted dips and see how many you can knock out. I usually grab a 65lbs d-bell and strap it on my belt.

[UberSteroids]

Yeah I wanted to do weighted but forgot damn belt.
With bench press.. good idea with 150 warmups. Thing is me not strong at chest, and I have no spotter So I don't know if it is even worth trying 250 if I can't even do a nice assisted last rep or two
I'll try my best though next time, and see if I can even lift 250 !
I think I can do it but only for about 3 reps. Never tried Will see.
Thanks Audis!

[UberSteroids]

January 4th Sunday 2007 (same day)
Shoulders

Military D-bell press
60s x10
60s x9
60s x6

Arnold Presses
35s x10
45s x8

Alt. D-bell upright rows
55s x10

Front dumbbell raises
25s x8
25s x7

Dumbbell side laterals
25s x10
25s x8

[UberSteroids]

Man..... I am glad that I isntalled that software called CalorieKing on my PC.
It got every single food and brand in there, all nutrition facts etc.
So I put everything that I eat for each day, enter my weight ets.
Keeps track of calories, protein, fat, carbs, fiber etc.
Plus You can create Your own foods like for example "PWO Shake" and put all the values in there.

Man, checked my summary for past 7 days, ridiculous....
avarage energy intake for 7 days = 2005 cal/day....
Protein = 184

This is not even maintnance...

I have some bad diet going on... gotta get up early to have that extra meal and try not to miss any during the day...

[chest6]

come on man..how you expect to grow off 2005 calories? Your training looks there..but you'll never get anywhere eating 2005 calories ed


again, not tryin to be mean just tryin to motivate you

[UberSteroids]

I know chest, You already proved Yourself as a good weight training mate! Whatever You say won't be taken as flame!

2005 cal... that is below a damn maintnance calorie intake!

See I start work at 10am end by 4pm.
I totally missed morning meals, before I used to get up at 6 and eat.. so this is already 1 extra meal...

Will improve..

Thanks a lot brother!

P.S Are plain bagels and english muffins good ? They got 10g pro, 1 fat, 56 carb each... if I add some tuna to it.. thats a good meal. What do You say?

[audis4]

I know chest, You already proved Yourself as a good weight training mate! Whatever You say won't be taken as flame!

2005 cal... that is below a damn maintnance calorie intake!

See I start work at 10am end by 4pm.
I totally missed morning meals, before I used to get up at 6 and eat.. so this is already 1 extra meal...

Will improve..

Thanks a lot brother!

P.S Are plain bagels and english muffins good ? They got 10g pro, 1 fat, 56 carb each... if I add some tuna to it.. thats a good meal. What do You say?

some will disagree but for cutting I don't think it's 'optimal.' For bulking, go for WW bagel or WW english muffins. Get those cals up bro! I'm cutting on 3,000 on workout days.

[chest6]

nah I never really touch bagels but I have in emergencies

Have you ever headed over to the diet forum? I B D and a few others know what theyre talkin about

[UberSteroids]

Haha... bagels are the sh!t
Well, I guess since I am trying to bulk up, they would be fine. I have some nice English muffins and bagels.. tons of them! Nice and fresh, toast them up and put lots of tuna on it! Tastes so good!

[Columbus]

just eat!

[audis4]

just eat!

maybe you should take your own advice...

[Columbus]

maybe you should take your own advice...

how true and if you were to give cutting advice, I'd make the same reply sweetheart....

[UberSteroids]

[chest6]

oh you two..get along now

[Columbus]

like bruthas.........keep it up Uber....you'll get there bro!

[audis4]

how true and if you were to give cutting advice, I'd make the same reply sweetheart....

there's a difference between cutting and not eating

[UberSteroids]

February 5th Monday 2007
Back/Biceps

Deadlift
135x10
225x6
310x6
225x6

Bench single hand d-bell rows
55s x10
55s x10

Biceps
Hammer curls standing
55s x7
45s x8
45s x7
45s x7
45s x7

Preacher d-bell curls (no breaks between sets)
35s x8
35s x5

35s x7
35s x4 +2negatvies

Reverse EZ curl bar
60x7
60x6

Exercise tube (purple heaviest one) resistance curl finish off 2 sets 25reps

[UberSteroids]

Hmmm, I got up, really feeling my back, especially lower part.
Arms...feel something but not as much as last time...
So how the hell do I know I did a GOOD workout ?! Gotta feel them for next day or two ? Does it have to hurt next few days or what? If I don't feel nothing than means it was not intense enough ?

[UberSteroids]

Had a carb up day yesterday - 468g!
Gonna have some good workout soon!

Let me get this straight...

Carbs/fat = enegy to lift
Protein = build muscle

Pretty much yes ?

[Columbus]

IF IT was only yhat easy......a 500g carb up for what purpose???????? Yiou arent deleted nor CKD? Or am I mistaken?

[UberSteroids]

Columbus, don't tell me that You can't get 468 in one day ?!
I didn't have a problem with that.. and I am not talking about 100-150 g carb per meal. In fact I didnt go over 60g carb per meal (PWO only meal with 80g)
Purpose ? A good amount of energy to do a good workout... since I've been eating nothing past week... been so week too..
Hell it helped! Same day I did good deadlifts.. better than last time..