Saturday July 22
came straight from work..havent done shoulders in 3 weeks :(
shoudlers
db military
65x10
75x8
85x7
85x8 1 assist
upright rows
65x10
115x8
115x8 slower..
Printable View
Saturday July 22
came straight from work..havent done shoulders in 3 weeks :(
shoudlers
db military
65x10
75x8
85x7
85x8 1 assist
upright rows
65x10
115x8
115x8 slower..
Monday July 24
Back/bi/traps
Legs still very sore..deadlift sucked b/c of it I think..
close grip pullups
bw+45lbs 6 reps
bw 8 reps
bw 6 reps
bw 4 reps
deadlift
315x8
385x6
425x2 :frown:
bent over row
225x8
275x8 no belt this time..I'll start doing these w/o a belt
315x8 no belt..
tbar row
3plates 10 reps
5 plates 10 reps
5 plates 8 reps
barbell curls
85x10
95x8
105x5 lil cheating
3/2 tempo barbell curls
65x8
bar 8 reps
3/2 tempo hammers
20lbs 8 reps, 6 reps, 6 reps
barbell shrugs
225x12
405x9
495x8
545x6
db shrugs
130x15
db static hold
130 25 seconds
what you weighing big man?
havent checked..i lost some LBM..and im scared to step on the scale :(
Wednesday July 26
I worked out with a friend today I havnet seen much in awhile. Did a lot of talking..session lasted a lil longer but I still got everything done effectively..
Db incline
warm up
80x10
90x8
110x10 7 unassist 3 assist
120x5 2 unassist 3 assist Strength coming back :)
bb bench
225x8
205x8
185x10 Gotta get stamina up..but I was fried here after the incline
decline flies
50x10
60x9
60x7
dips
bw+45 7 reps
bw 10 reps friend told me I wasn't hitting parallel..apparently Ive been ego training :frown:
bw 9 reps
rope pushdows
70x10
70x9
60x8
Session was okay. Could have cut the time down but it was still good..
Your pec back to 100%?
Yep..has been for awhile. Thank god. When I do bb flat now..which i said i never would again..I try to go really slow and controlled.
You incline db presses are very impressive. My gym only goes to 100's so I am going to buy some Olympic dumbbells in a couple of weeks.Quote:
Originally Posted by chest6
Yeah, my one at my college does that and I think Im going to join another gym when I get back down there solely for that reason
Jeez that's a sweet back session there!
:thumbsup:
Chest.. time to get some training pics up.. for real!
I dunno man..I feel small. I can't really hang with the big boys yet so Im afraid to put up pics :(
----------------------------------------------
Thursday July 27
Legs
Work is really effecting my strength...its pissing me off. I cant wait til I work limited hours this fall when I get to school and I can concentrate on adding more size
Squats
315x8
365x8
405x5
425x3 Not as deep as I needed to get..:frown:
short lunges
225x8
245x8
245x7
205x10
stiff leg deadlifts
135x10x2
185x8
225x5 Need to start doing these again..
lying leg curl
90x12
110x10
130x7
Was dead after this..Im getting really frustrated. I feel small 24/7..my arms lost an inch during cutting..I just feel like a wimpy piece of shit..and coming here and seeing everyone huge doesnt help :lol:
Man those poundages aint 'small man' poundages :bowdown:
Well..I am small..dont let the weight fool ya :(Quote:
Originally Posted by Narkissos
your back must be crazy... the rest of your lifts seem average..but real impressive weight on the back. 315 on bent over rows!Quote:
Originally Posted by chest6
Actually its really not. When I go above 225/275 I do cheat a little bit. This has rendered me the best results in the past, in addition to the light squeeze work with 135/185. Actually got the idea from Nark's log a while back
Hey that's copyrighted... send all royalty checks to: [email protected]Quote:
Originally Posted by chest6
:lol:
Monday July 31
Work is pissing me off..this saturday I had to do labor all day outside and it was 106..8 fvckin hours..Im getting WEAKER and this is bulking..fvck work :icon_piss
wide grip pullups
bw 9 reps
bw 6 reps
bw 4 reps
Deadlift
315x8
365x8
385x7
405x4 WOW..WEAK :frown:
bent over rows
warm up
225x10
275x8
315x6: 225x7
seated rows
185x10
205x8
225x7
barbell curls
65x10
95x9
85x8
incline curls
30x9
30x9
25x10
25x8
behind the back shrugs
225x15
405x10
405x8
425x7
315x13
Cant wait til i get to school and I work MAX 15 hours a week
Yea working sucks I used to train ten work so it was flopped for me. when I get back to school when I'm a trainner for all the gyms things becomje a lot easier
yeah..when I get back to school im gonna take the PT class and test and try to get certified..who knows maybe (hopefully) ill quit lowes..the job thats holdin me back :(Quote:
Originally Posted by 24labor
Usually at least 3 of 4 lifting days I'll train after work..sometimes Immediately following and those sessions are the shittiest
Just keep at it bro. I only dream of lifting them kinds of weights. If you think your small bro, you wouldn't want to be me. lol.
nah..its not possible to be smaller than me
I am :(Quote:
Originally Posted by chest6
I don't care what you say.. this was an awesome session imo!Quote:
Originally Posted by chest6
meh..maybe volume wise..thanks anyway:wg:Quote:
Originally Posted by Narkissos
Ahh thanks Nark I needed that..I just laughed pretty hard for a good 5 minutes..Nark smaller than me :lol: I look like I dont lift compared to youQuote:
Originally Posted by Narkissos
Tuesday Aug 1
Chest/tri
db incline
80x10
90x8
100x9
110x0 No spotter here or previous sets. This kinna drained me tryin to get it up
110x7 +2 assisted got the guy workin the desk to give me a hand
bb bench
was fried here :lol:
185x10
185x8
185x6 :lol: I'm sure I looked weak here
db flies flat bench
45x10
45x10: 35x10
55x8: 30x8; 2 db bench
bodyweight dips
12 reps
10 reps
8 reps
tri pushdowns
100x8
90x9: 70x8
80x8: 60x6
Not a bad day..
Sh!t.. If I had legs like this, I would be walking in boxers all day long everywhere I go.Quote:
Originally Posted by chest6
They look good man. Good job!
haha thanks man but they look like crap now...heres the crappy leg day..
Thursday Aug 3
Legs
squats
315x8
335x8
365x8
385x6 :rolleyes:
short stride lunges
185x8
205x8
225x8
245x6
leg curls
90x10
110x10
130x8
Called it a night. I had 0 energy. Counting days left of work outside for 40hrs a week. Never considered quitting bb'ing more than right now
Friday Aug 4
shoulders
I think I need to add something to this day...its too short and I dont really feel like a PWO shake/PPWO meal is even warranted
db military
65x10
75x8
80x8
90x7 1 assisted
upright rows
85x10
95x9
115x8
Short stride lunges?
Why?
Eh I dunno. Something to change up for my second exercise for quads. I usually switch between normal leg press, close feet leg press for outer sweep and short stride lunges. I guess its not a 'true' short stride lunge...more like a one leg squat. I'll stagger both feet and bring the leg behind down and bring the knee to 1" above the ground. I guess that really constitutes as a one leg squat..and my feet are closer together to hit the quad rather than the glute (primarily anyway)
What are your thoughts on this exercise? Think I should throw it out and exchange it for ___? Your opinion would be greatly valued..most of the reason I do this log for critique and suggestions.and I get most of em from you :wg:
Tuesday Aug 8
Back/bi/traps
wide grip pullups
bw+25 8 reps
bw+25 5 reps
bw 9 reps
bw 3 reps Towards the end of these..I couldn't stop swinging. Same with when I do dips. I think its a weakness in the rotator cuff..anyone know why this happens?
db bent over row
80x10
90x8
110x8
120x7
wide grip (lat pulldown bar..wide as possible) low rows
185x10
205x8
225x8
245x7 tuff Tried to pull to sternum on these and bent over row db..used to pull to stomach til my friend said pulling higher targets the lats better :scratch: My shoulders seem to take a bigger hit when I do this..opinions anyone?
V bar lat pulldowns
135x10
155x8
175x7
preacher curls
70x10
70x8
70x6 Weak..all of em :(
alternating db incline
25x9
25x8
25x6 weakk
bb shrugs in front (kids were inclining on smiff machine :()
warm up
405x8
455x8
495x6
315x15
static holds by side
130x41 seconds
130x29 seconds
imo the point of a lunge is to incorporate hams majorly.. The amount of recruitment is influenced by the length of the stride.Quote:
Originally Posted by chest6
If you're doing a short stride you're more or less negating the point of this exercise... turning it into a one-legged squat as you noted.
Additionally, despite what some may say, i don't think a uni-lateral squat is a productive exercise.
imo there are more productive exercises for quads.
So increase the length of your stride for hamstring recruitment.. or drop the exercise.
Conversely, seeing that there are better exercises for quads, if quad recruitment is your ultimate goal.. i'd drop the short stride lunge in favour of something else
Nark
Yeah when I used to have the stride longer it hit the hams and glutes much more. Fair enough though, I always liked leg presses better for quad mass. Thanks for chiming in..much appreciated
Try coming to a dead stop in the max stretch positionQuote:
Originally Posted by chest6
This will eliminate swinging.
Also try not to 'explode' out of the max stretch position.
Yeah..I have been coming near a dead stop but not a full one..and I pretty much explode from there..that may be the reason. I'll try that...Quote:
Originally Posted by Narkissos
Wednesday Aug 9
chest/tri
db incline
warm up
80x10
90x8
100x8
120x4 1 assist
bb bench
185x8
225x6
245x5: 185x5
db flat flies
40x10
50x8x2
dips
bwx12
bw+45 4 reps
bw+25 6 reps: bw 4 reps
pushdowns
90x8
80x8
70x8: 50 3/2 tempo 7 reps Tri's torched :)
Took a lil longer than usual cuz I talked with a friend for awhile...prolly too much
Chest, haven't followed your post for a while, good to see you still truckin'. I noticed you do no rear delt exercises, is this because you feel you get enough work on back day?
You got it. And ditto on front delts during chest days. They are both pretty sore after both days..and I feel like they get enough work inQuote:
Originally Posted by Triple X
Friday Aug 11
Legs
squat
315x8
335x8
385x5
405x2 weakest squat ive had since about summer 2004
leg press (feet 4" apart, bottom of food plate)
6 plates 15 reps
8 plates 13 reps
9 plates 12 reps
10 plates 9 reps
leg curls
70x10 2 sec hold at top
70x10 2 sec hold at top
90x10 2 sec hold at top
130x10
Pathetic. I really dont know why I continue eating 5000 calories a day if Im just going to keep getting weaker and weaker each session..
You're still owning me on both chest and legs :( ... and back
I give up :(
What is your current macro spread on the 5k diet?
Maybe it's time to make some changes
Nark
Thats what I've been thinking. I've been thinking if I'm working I need to eat even more cals to grow..maybe more in the 6.5 range. For work this is what I do..I think I use too much oats..I'd rather use sweet potatoes but oats r just easier
Before work (7:30)
12 eggwhites, 1 1/2 cups oats
p: 63 c: 81g carb f: 9g
First break (10a.m.)
12 oz chicken breast, 1 1/2 cups oats
P: 87 c: 81g f: 10g
Lunch break (1230 pm)
12 oz chicken breast, 20-22 oz sweet potato :)
P: 81 c: 126 f: 3g
Second break (3pm)
46g casein, 1 1/2 cups oats)
p: 61g c: 85g f: 13g
After I get home (530pm)
12 oz chicken breast, 1 1/2 cups oats
p: 87g c: 81g f: 10g
preworkout (8pm)
48g whey, 1 cup oats
p: 58g c: 58g f: 8g
lift 845-945
PWO (950ish)
60g whey 120g dextrose (changed from 50/100 few days ago)
p: 60 c: 123 f: 3
PPWO (1030-1045)
12 oz chicken breast, 1 cup oats
p: 82g c: 54 f: 7g
P: 579g C: 689g F: 63g
Actually comes out to 5639 calories..and i STILL got fatter doing cardio 3x a week and lost strenght week to week
Most times here I'll just go right to sleep..maybe I needed some EFA's in my diet..I wasn't getting any for a few weeks there. I need to use more sweet potatoes. One thing-yesterday was my LAST day of full time working. When I transfer to Lowes in san marcos in less than 2 weeks I'll work 15-20 hours tops.
WHat u think Nark?