UberLifting Journal

[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 )

[*Narkissos*]

Nice

[JohnboyF]

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 )

Nicework....

This line looks familiar

[*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!

[*Narkissos*]

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

Love what you do..and do what you love

[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!

[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*]

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

[UberSteroids]

Yeah, Your right.
Lots of wasted energy that could be used much more efficient.
I will do this next back day.
Appreciate it 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]

Oh I never take Your ADVICE as a flame.

Chins meaning pull ups ? Wide grip pull ups etc. ?
If so, I tried doing it a over a month ago, I did about 3... haha.
Well, I will give it a shot next back day since I've been consistent with workout and I'm sure I got a bit stronger since than so I guess If I can pull 3 sets of 4-6 each, that would be nice.

Deadlift
Bar x 10
135x8x2
225x5
245x max
225x5

Bent-over BB rows
135x6
155x max
135x6

Wide grip pull ups
3 sets

Thanks Nark!

[UberSteroids]

December 20 Wednesday 2006
OFF

[Columbus]

I think 5x5 is ideal for deads and squats......start with a good amount amount of weight, work your way up to your heaviest (225x5) for the last set, then if you nail it, add 5lbs to all lifts next week...keeping warmups the same.

[UberSteroids]

I will try Narks idea see how it works. The 5x5 seems good too. Hmm If I added 5lb a week = 20lb month so by next summer BOOM! 345Lbs Deadlift

[UberSteroids]

Check this out haha!
Damn I'm good!

About that Same Sex partners topic !

[UberSteroids]

December 21 Thursday 2006
Shoulders

Shoulder press machine
60x10
120x10
150x8

Dumbbell press
50s x10
50s x10

Alt. upright rows
35s x10ea
45s x8ea
45s x8ea
45s x6ea

Arnold presses
30s x7
30s x5

Finish off with 20lb dumbbells 2 sets of side raises, 1 set of front raises.

[UberSteroids]

Man, thats it, I am switching my diet to a lilbit more dirty bulker. I don't care, it's winter time, Im single at the moment, who cares. I know I can get much better workouts out of more dirty bulking diet. It's either one way or another, Im not even ripped so what the F do I care about bit extra fat. I'll do some serious build up.. cut down later. Done deal.

[audis4]

Good lifting uber...keep it up man!!

[chest6]

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

Nark

Exactly. I see WAY too many guys struggling on what they call their "warm up" sets. You are taking away energy you need to use solely on your big set(s)

Listen to Nark Uber. He knows a tad of what hes talking about

[UberSteroids]

Man, if I could have one of You guys going to the same gym as I do (LifeTime Fitness) over here in IL, and have You as my lifting partner ho-ly sh!t. That would be outstanding. Even tho I'm not big, I`d have a guy that is on my team! But nope I gotta workout bymyself. When I see some of these big mofos around here I'm like damn. I get this damn feeling of wanting to grow FASTER ! FASTER! BIGGER! Even thoguh I know it's years of training before getting there.. I just get this feeling that drives me nutz sometimes, and when this happens every time I go to steroid profiles and read about them. Than.. next day..I go to the gym.. I do nice workout.. I feel good and I calm down.
Well..today is one of these days! I want to BE BIG NOW! OK!? Not year or two from today.. NOW! Next month!
So, can't wait to go to the gym so I can bust my ass off and calm the f down.
Oh well.

[UberSteroids]

December 22 Friday 2006
OFF

[chest6]

thats why a lotta ppl lose patience and make mistakes hopping on too early. Don't be like that. Be patient. BB'ing takes time..steroids or not.

[*Narkissos*]

Man, if I could have one of You guys going to the same gym as I do (LifeTime Fitness) over here in IL, and have You as my lifting partner ho-ly sh!t. That would be outstanding. Even tho I'm not big, I`d have a guy that is on my team! But nope I gotta workout bymyself. When I see some of these big mofos around here I'm like damn. I get this damn feeling of wanting to grow FASTER ! FASTER! BIGGER! Even thoguh I know it's years of training before getting there.. I just get this feeling that drives me nutz sometimes, and when this happens every time I go to steroid profiles and read about them. Than.. next day..I go to the gym.. I do nice workout.. I feel good and I calm down.
Well..today is one of these days! I want to BE BIG NOW! OK!? Not year or two from today.. NOW! Next month!
So, can't wait to go to the gym so I can bust my ass off and calm the f down.
Oh well.

Send me my ticket.. and put me up for a month.. and i'm there

[chest6]

me too...but Im trying to find "on the barbell" on a map..cant find it

[UberSteroids]

Haha! Cmon Chest, looking for the barbell on the map ? Try at the gym :P
I live in Chicago West suburbs, Illinois.
Well, that would be cool. I'll keep in touch!
Would You seriously do it ? Let's say I get You a ticket, one month membership at the gym and You can stay at my place, gotta 3 bedroom, full basement I think one-two weeks would be good enough! to hit every muscle group get the idea and see how Im doing etc.
That is classic.
I know where Texas is, how about Barbados ?

[*Narkissos*]

I know where Texas is, how about Barbados ?

lmao

[UberSteroids]

Oh I found it! On the World map!

[UberSteroids]

December 22 Friday 2006
OFF

December 23 Saturday 2006
OFF

Horrible muscle twitch.

[chest6]

lmao

Oh..its that little spec there on he map

Nark knows everyone by name there

[UberSteroids]

Oh yea, Nark all the way out there living on some magic island haha.
Nark's Island! Where dumbbells grow instead of palm trees

[UberSteroids]

Oh man, I ate like a FAT HOG all day. Fish, like three different kinds, apple pies, cakes, chicken, everything. I feel fat and sluggish.
I'm going to the gym tonight, there is no doubt about it.

Happy Holliday Fellas!

[chest6]

today was the first time in forever i cheated.

Thing is..when im eating bad food..i dont enjoy it. Im overwhelmed by "God im getting so fat right now..im disgusted by myself" and end up stopping before i finish it. I dont think thats normal

[UberSteroids]

Well, I do enjoy it a lot! Because its been so long since I ate all this nice food in such amounts haha! Apple pie! Baked potatoes! etc.

Chest thats weird man! But hey at least it stops You from eating this sh!t.

Too tired. From eating haha! Nah, I worked my ass off past week, didnt sleep much. Time to rest.

December 24 Sunday 2006
OFF

[UberSteroids]

Oh man, slept 11 hours! I needed that! Working my ass off past week, with little sleep. Getting back to normal.
Eat-Weightlift-Sleep-Repeat mode: ON

[audis4]

Oh man, slept 11 hours! I needed that! Working my ass off past week, with little sleep. Getting back to normal.
Eat-Weightlift-Sleep-Repeat mode: ON

Yes, we need our sleep!

....Right now, it's eating mode ON

[UberSteroids]

Oh yeah, so much food everywhere. Plus it's a holliday! Eat...eat..eat...

[UberSteroids]

December 25 Monday 2006

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

Incline dumbbell press
60s x6
60s x8
60s x5 (damn I can't get use to DB incline or its just this weak, since I never really worked on incline bench )

Dips BW
10 reps
8 reps

Dumbbell flat fly
25s x10
25s x8 (2-1-2)

Cable cross overs finish off each rep static
2 sets

Triceps

Cable press down (2-0-2 tempo)
60x10
80x10
70x7
70x7

Sitting over head extensions
45x10
55x7
45x7

Single hand reverse grip cable press down drop sets
2 sets

Not too bad, only thing is that damn incline press. So weak, I think I'm gonna have to start with incline press as first chest exercise from now on, at least untill I get it to 80lbs dummbells.