UberLifting Journal

[UberSteroids]

Trying there Chief trying!
My plan is to progress every single time I workout, with each session. I dont care if it gets better by one rep or 5 lbs. Something!
So far it's going great!

About the photos, there is not much to see, but I'll try to get couple of shots

[audis4]

^^yes, 1 rep or 5lbs every week or 2 is a good goal!
Keep up the hard work!

Will be looking forward to some photos

[UberSteroids]

Yeah, little by little. See what happened last time I tried to jump closer to the weight You are deadlifting? Ha... f***** up my back!
Not that easy hahah... guess not my time to be on Your power side yet!

[UberSteroids]

February 27th Tuesday 2007
Biceps

Standing barbell curls
[C-close grip, N-normal grip, W-wide grip]
C 105x4
N 105x4
W 105x3
C 95x5
N 95x6
W 95x5

Sitting preacher bar curls
C 70x10
N 70x10
W 70x7
C 60x8
N 60x8
W 60x6

Single hand dumbbell preacher curl
[No breaks between sets]
35x6 Left arm
35x6 Right arm
35x2 Left arm
35x2 Right arm

Reverse grip curls
60x4
50x5

Wrist roller !!! (1 twist = 1 rep)
25lb plate x40
25lb plate x35

Good session.

[chest6]

Thank you. I see everyone doing lat pulls with 200-220lbs.

There is NO way they can do that with correct form. I see so many guys using a ton of momentum on this lift. Whats the point?

Sometimes I'll do it for one set maybe. Use a lil momentum..I'll put on like 200 or so. But Yeah, I always sit straight up, pull the bar straight down with my lats, no cheating at all. Lotta guys pull with all biceps, try to visualize you are pulling down with your elbows, and also try to flare your lats during the entire lift..while coming to a peak stretch position at the top

[UberSteroids]

Tommorow I am doing my legs.
Any suggestions? Anything new I should try?
Thanks!

[audis4]

Thank you. I see everyone doing lat pulls with 200-220lbs.

There is NO way they can do that with correct form. I see so many guys using a ton of momentum on this lift. Whats the point?

Sometimes I'll do it for one set maybe. Use a lil momentum..I'll put on like 200 or so. But Yeah, I always sit straight up, pull the bar straight down with my lats, no cheating at all. Lotta guys pull with all biceps, try to visualize you are pulling down with your elbows, and also try to flare your lats during the entire lift..while coming to a peak stretch position at the top

I keep pretty strict form but I know it's not perfect. I can easily pull 200lbs though on the lat pull.

[UberSteroids]

March 2nd Friday 2007
Noob Leg workout

Squats
115x10
145x8 +10Lbs
145x8 +10Lbs
145x8 +10Lbs

Leg extensions
80x10
120x8
150x10
160x10 +40Lbs
120x7

Single leg curls standing
60x10 +10Lbs
60x8 +10Lbs
30x15

Working up my squats... Slowly but surely.

[chest6]

I keep pretty strict form but I know it's not perfect. I can easily pull 200lbs though on the lat pull.

another thing I'd have to see a video of.

my friend the other day was cheatin a tad on hammer curls with 55s. I was like "Pft, anyone can do that" so i pick up the 85s and start doin what he was doin..but exagerating a lil bit...lol

did the same thing on latpulls with like 295 the other day..good stuff..

[UberSteroids]

February 3rd Saturday 2007
OFF

[UberSteroids]

February 4th Sunday 2007
OFF

[UberSteroids]

March 7th Wednesday 2007
OFF

[UberSteroids]

March 8th Thursday 2007
Shoulders/Triceps

Militry d-bell press
60s x10
60s x10
60s x10
90s x1

D-bell upright rows
45s x8
55s x7
55s x6

Front d-bell raises
25s x7
25s x6

Triceps

Nose breakers
60x10
70x10
80x8

Cable press down
50x10
75x8
100x2 (2-1-6)
75x10

[UberSteroids]

I think I found a nice routine. It is pretty much Audis' and Chests' routine, but modified a bit

Chest/Tris
Back/Bis (Bis barbell exercises)
OFF
Shoulders/Tris
Legs/Bis (Bis hammers)
OFF
OFF

[Columbus]

Agreed........I laughed when I see that.........200???? Shit, I just used 130 for wide grip behind the neck pulls and it was rough........

[UberSteroids]

Yeah haha, the funnies sh!t I've ever seen on the gym was when some guy was pulling down the bar with his whole body I mean, his upper body would go backwards so low as if he was lying down
I was like wtf...

[UberSteroids]

March 1st Thursday 2007
OFF

[audis4]

^^squats, leg press, lying reverse leg curls (hammys), leg extensions

[UberSteroids]

Hmmm what do YOu guys think about doing
Chest,Triceps and Shoulders one day. I mean they all get involved a lot that day anyways. If I have to do my shoulders later during the week with my legs for example... that slows me down.. i need like 3 days to recover before doing my chest again.

Chest/Tric/Shoulders
OFF
Back
Biceps
OFF
Legs

[chest6]

Dont do back then biceps the next day.

Do this

Monday-Back/biceps/traps
Tuesday-off
Wednesday-chest/triceps/shoulders
Thursday-off
Friday-legz

[audis4]

^^agree with chest.

I usually do:
mon: back/bi's
tues: chest/tri's
wed: off
thurs: legs
fri: shoulders/bi's

[UberSteroids]

Interesting. Hitting biceps twice a week, that will be perfect for me.
This is a perfect routine. Covering all muscle groups and getting enough of OFF days, enough space between same muscle group. Nice!
Thanks brothers!

[UberSteroids]

[UberSteroids]

March 5th Monday 2007
Chest/Triceps

Flat Barbell
135x10
225x6 +20lb
245x4 +2rep
225x6

Incline D-bell
75s x12
75s x8
75s x10

DIPS
BW+45 x8 -1rep
BW+45 x6 +10lb
BW x10 +2rep

Machine flies
100x10
100x10 +4rep

Cable press down
70x8 +1rep
70x8 +2rep
70x2:70x6 [Drop set] +2rep
60x6 +1rep

Overhead extensions
45x10:45x8:45x6 [Drop set]

Nose Breakers
45x10

Elbow out extensions
30s x8

Not bad...

[UberSteroids]

Man, wtf is going on... I am so tired every morning, feel like total crap...
I really think that 8hr 20min of sleep each night is just too much.
I need to cut it down to 7hr sleep. I remember when I have to get up early sometimes, I feel much better even with only 6.5 hrs of sleep. I think 7 would be perfect.
How much do You guys sleep on avarage? For me it's 8hr avarage.

[audis4]

lookin good in the pic uber

Looks like you had a good chest session! 245lbs for 4 reps is pretty damn good on the barbell!

You can never have to much sleep...that's a myth I try to hit 8 hrs. sleep. If I'm still tired, I'll sleep between classes. Good thing I have no classes today!!

[UberSteroids]

Thanks man!
Myth huh? Oh well, I sleep 8 hours anyways and I love to sleep so no problem there. I am glad I can sleep this much!

Ahh, today I saw one guy that works not too far from me, I saw him like couple of months ago, guy was pretty damn big. Well like I said today I saw him, he was wearing a t-shirt, telling You mother**** is huge. He was big alraedy but now? Pfff....wtf...
He had to be on juice... there is no damn way he got so huge withing 2 or so months.. I mean, his arms gotta be 19 inch at least, the whole frame was just ****in so much bigger, man... blew me away...
Damn cheater!
I am jealous... Gimme some of that TEST! NOW!

[MotoLifter]

hey ub, just outta curiosity, what is your BF? I couldnt reall se much in your last pick but I think we have the same frame/build. just trying to see where i am. thanks man. the chest is lookin beefy by the way!!!

[UberSteroids]

hey ub, just outta curiosity, what is your BF? I couldnt reall se much in your last pick but I think we have the same frame/build. just trying to see where i am. thanks man. the chest is lookin beefy by the way!!!

Thanks mate!
It is right about %15. Definetly not more than %16.
So if You got pretty much same build as I do, You gotta be in 14-15 MAYBE 16 range.
Last time I measured it exactly it was at 14.5, but I know I gained a bit of fat, always maintain it at 15, never went over 15.8 (besides when I was 17 and didn't lift for sh!t, 19%+ fat ass ) So You gotta be in this range.

[UberSteroids]

March 6th Tuesday 2007
Back/Biceps

Deadlift (still going light, looks like it healed up pretty good, will go all out next session)
135x10 -4rep
185x10 +50lb
185x10 +50lb
185x10 +50lb

Wide grip lat pull down
100x10 -2rep
150x10 +2rep
155x7 +5lb
150x8 +2rep

Lat pull down V-bar close grip
120x8 +20lb
140x7 +20lb
140x6 +20lb
100x7

Dumbbell flat bench rows
75s x8
75s x8
75s x8

Machine mid rows
100x10
100x10 +4rep

Not bad. Will do biceps when I get home. ( yes I workout at work too )

[audis4]

looking good buddy!
I don't know if I would go all out (max out) on deads next time, unless you're 100% recovered. I would try to hit something like 200X5 and 220X3...just a thought.

[UberSteroids]

Yeah, I should slow down and not jump right back to the weight.
Thanks for looking out for my back bud!
I mean back feels alright, but You never know, it might be strong enough just to lift 200 maybe 250, if I tried lifting 350 right away, it could come out then.
Good idea brother!
Appreciate it!

March 6th Tuesday 2007
Continued... Biceps

Standing barbell curls
[c-close grip, n-normal grip, w-wide grip]

c 105x5 +1rep
n 105x4
w 105x5 +2rep
c 95x6 +1rep
n 95x5 -1rep
w 95x3 -1rep

Sitting preacher curls
c 75x9 +5lb
n 75x8 +5lb
w 75x5 +5lb
c 60x10 +2rep
n 60x8
w 60x5 -1rep

Single hand dumbbell preacher
Drop sets
35s x5:25s x5

Reverse grip curls
60x5 +1rep

Wrist roller
25lb plate x40
25lb plate x40

[chest6]

Good stuff..be easy on that back..take it from me..I thought mine was healed and hit it last week hard...and now its fvcked up again..

[Columbus]

WTF is wrong with my log??? SOme nerve you have, when we look at yours and see 20+ sets for bis, one the smallest bodyparts in the body and then we see -1, meaning weaker........when all my lifts have been moving nicely.......kid.

[UberSteroids]

Columbus haha, first exercise, managed to add 3 total reps with 105lbs, add 1 rep on 95lbs, so no sh!t I will get bit more tired, lost only 2 reps on lower lbs which means...progress=stronger, not weaker You nuthead.
Plus something You didn't notice at all... last time I did my biceps workout, it was a biceps only day, this time.. back AND biceps same day, no sh!t I wont have as much energy as last time...
Before You say something ... look at all of the details... kid.
Now, go back to Your cardio routine, keep adding these 0.25 pounders to Your deadlift, each month.

[audis4]

Columbus haha, first exercise, managed to add 3 total reps with 105lbs, add 1 rep on 95lbs, so no sh!t I will get bit more tired, lost only 2 reps on lower lbs which means...progress=stronger, not weaker You nuthead.
Plus something You didn't notice at all... last time I did my biceps workout, it was a biceps only day, this time.. back AND biceps same day, no sh!t I wont have as much energy as last time...
Before You say something ... look at all of the details... kid.
Now, go back to Your cardio routine, keep adding these 0.25 pounders to Your deadlift, each month.

ROFLLLL!!
Uber, your talking to a 30 year old 30 YEAR OLD!!!! WTF???
Your curling more than C's body weight
Keep it up uber....maybe we should meet C in a gym sometime

[Columbus]

Columbus haha, first exercise, managed to add 3 total reps with 105lbs, add 1 rep on 95lbs, so no sh!t I will get bit more tired, lost only 2 reps on lower lbs which means...progress=stronger, not weaker You nuthead.
Plus something You didn't notice at all... last time I did my biceps workout, it was a biceps only day, this time.. back AND biceps same day, no sh!t I wont have as much energy as last time...
Before You say something ... look at all of the details... kid.
Now, go back to Your cardio routine, keep adding these 0.25 pounders to Your deadlift, each month. :nutkick:

thats funny bro......I'm adding 5lbs A WEEK to my deads and as it looks, you've taken a step backwards.......hmmm.....not gonna play this game with you or chubbs aka audi......good luck in your training - on a serious note, I hope you do make some nice progress....

[Columbus]

good luck!

[UberSteroids]

Ahh damn it, that routine wont work, tried doing biceps as a second time this week, nope, hurt like a mother****er, not enough time to rest, so I guess here we go:

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

[UberSteroids]

March 9th Friday 2007
Legs

Squat
155x9 +10lb
155x10 +10lb
155x9 +10lb

Leg extensions
80x10
120x10 +2rep
160x10 +10lb
170x8 +10lb
120x10 +3rep

Single leg curls
20x12
70x9 +10lb
70x7 +10lb
50x10 +20lb

Pretty good...