UberLifting Journal

[audis4]

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.

Good lifts uber!! Nice job hitting the chest hard. Ya, takes a little while to get use to d-bells on the incline.
I'll be hitting up chest at about 1 today

[UberSteroids]

Oh oh... look at Uber Slowly but surely getting there. I know it's nothing but for me beeing a 6`3 and barely starting some decent workout, it's a huge deal. Soon enough I'll get some off T-shirt pics, legs, etc.

[chest6]

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.

Yep. You got it. Start off with incline for a few weeks. Prioritize it. Keep incline movements first, then worry about a flat press or fly.

[chest6]

Oh oh... look at Uber Slowly but surely getting there. I know it's nothing but for me beeing a 6`3 and barely starting some decent workout, it's a huge deal. Soon enough I'll get some off T-shirt pics, legs, etc.

bah..wtf

How long have u been training for?

Ur like bigger than me

Point and laugh at chest

[audis4]

damn son, you have some good size guns/chest! Are you still 210 like your profile says?

[audis4]

bah..wtf

How long have u been training for?

Ur like bigger than me

Point and laugh at chest

Hes bigger than me

[UberSteroids]

Honestly... Nov 16 th of this year. Serious routine with some good bulkien diet. Thats about it. I really need to check my test levels man, because I do see differences so quickly. Hmmm.
Yeah I'm at 214 right now. I can gan weight so fast... I jumped from 206 to 214 withing a month and a half.
If I keep this up, I will see some wonderfull results by next year.

[chest6]

wtf. 214? Maybe those pictures are no indicator

I dont see how I have 46lbs on you. You look bigger than me in those pictures

[UberSteroids]

Hmmm.. they're real. No photoshop or bs. I'm 6`3... I just jumped on the scale right now... my bad it shows 215.5 boxers on only.
Maybe I do look pretty big, still so much weaker than You fellas.

[UberSteroids]

Maybe ... ha.. Your back muscle/legs etc. Thats where You make up all that weight.. don't forget I dead lift only about mid 200s. LEg press only mid 400s.

[audis4]

Maybe ... ha.. Your back muscle/legs etc. Thats where You make up all that weight.. don't forget I dead lift only about mid 200s. LEg press only mid 400s.

really?? Dude, you look f-in huge in those pics. Regardless, nice work man! Keep at it and you'll be lifting huge!

[chest6]

Maybe ... ha.. Your back muscle/legs etc. Thats where You make up all that weight.. don't forget I dead lift only about mid 200s. LEg press only mid 400s.

Guess so.

Anyway dont forget what bb'ing is about

Strength dont matter..its how much it LOOKS like you can lift

[chest6]

Uber..you have any idea what your arms and chest measure at?

[UberSteroids]

Appreciate it! With all Your guys encouragement and advice, I have no F doubt that I will reach my goals! Because I'm not giving up, no way.
Thanks brothers!

[UberSteroids]

Uber..you have any idea what your arms and chest measure at?

No not really, I will measure it up tommorow. I'm gonna sing off for now, gotta work in the morning. Will PM to You chest. Keep it quiet. Me not that big
Take care fellas

[audis4]

Appreciate it! With all Your guys encouragement and advice, I have no F doubt that I will reach my goals! Because I'm not giving up, no way.
Thanks brothers!

hell ya man, thats the spirit! Keep at it hard, everyone on here motivates me so much, I love it!

[chest6]

No not really, I will measure it up tommorow. I'm gonna sing off for now, gotta work in the morning. Will PM to You chest. Keep it quiet. Me not that big
Take care fellas

The hell you aren't. You are bigger than I am.

Keep it up. If you do..you'll make some SERIOUS gains looking at those pics right there..

Chest=very impressed

[UberSteroids]

hell ya man, thats the spirit! Keep at it hard, everyone on here motivates me so much, I love it!

Well put brother, well put.

[UberSteroids]

The hell you aren't. You are bigger than I am.

Keep it up. If you do..you'll make some SERIOUS gains looking at those pics right there..

Chest=very impressed

Aww man. I really appreciate it! You guys made my day!

[chest6]

No prob bud.

Now get some sleep!

Down a can of tuna first

[*Narkissos*]

[UberSteroids]

December 26 Tuesday 2006
Back/Biceps

Deadlift
Bar x15
135x8
135x8
225x5
245x6
225x6 (Remember how I couldnt do bent over BB because my lower back would give out from all this energy wasteage on warm up sets in deads ? Look now! Not only I can lift more on deads I can finally do my Bent over BBs! Thanks Nark )

Bent-over rows
135x8
145x5
135x8
135x6

Single hand bench dumbbell rows
45x8ea
45x10ea

Close grip face pulls
100x14
100x10

Biceps

Barbell curls
95x7
95x4 ouch
85x7

Hammer curls standing
45x4ea
45x3ea last rep static
35x7ea

Reverse grip curls
70x7
70x8

Finish off with wrist curls 45Lb dumbbells.

Good one!

[audis4]

December 26 Tuesday 2006
Back/Biceps

Deadlift
Bar x15
135x8
135x8
225x5
245x6
225x6 (Remember how I couldnt do bent over BB because my lower back would give out from all this energy wasteage on warm up sets in deads ? Look now! Not only I can lift more on deads I can finally do my Bent over BBs! Thanks Nark )

Bent-over rows
135x8
145x5
135x8
135x6

Single hand bench dumbbell rows
45x8ea
45x10ea

Close grip face pulls
100x14
100x10

Biceps

Barbell curls
95x7
95x4 ouch
85x7

Hammer curls standing
45x4ea
45x3ea last rep static
35x7ea

Reverse grip curls
70x7
70x8

Finish off with wrist curls 45Lb dumbbells.

Good one!

Looks like you hit it hard! Nice Work on the barbell curls. Keep it up, your deads are only going to get better. Why not go up in weight and lower the reps i.e. 135X8 185X6 225X4 255X2

[UberSteroids]

Hmm, I realized that 4-6 rep worksout better for my back. The thing is, You do have a great point, I can really feel that 2-3 rep max after at least 2 sets.
I think I will include this low rep heavy weight into my deads.
So:
Bar x15
135x8
225x5
245x5
265x MAX
225x5

I'll give it a shot.
But for now... the routine I follow works great for me. Nark helped me out with this one. Before I used to get tired from too many reps that my lower back would give out on me later during BB rows etc.

[audis4]

Hmm, I realized that 4-6 rep worksout better for my back. The thing is, You do have a great point, I can really feel that 2-3 rep max after at least 2 sets.
I think I will include this low rep heavy weight into my deads.
So:
Bar x15
135x8
225x5
245x5
265x MAX
225x5

I'll give it a shot.
But for now... the routine I follow works great for me. Nark helped me out with this one. Before I used to get tired from too many reps that my lower back would give out on me later during BB rows etc.

Sounds good bro! Ya, nark always has great advice! Keep at those deads, how long have you been doing them for?

[UberSteroids]

Started doing deadlift Nov 30th this year. So not even month ago.

[chest6]

I wouldn't bother with wrist curls. Last time I did those consistently was when I was playing baseball. Other than that..you dont really need them. Deadlift without straps..once the weight gets up there..you'll see why. Oh and db shrugs w/o straps..

[UberSteroids]

I wouldn't bother with wrist curls. Last time I did those consistently was when I was playing baseball. Other than that..you dont really need them. Deadlift without straps..once the weight gets up there..you'll see why. Oh and db shrugs w/o straps..

Funny that You mentioned this, reason why is because I never use straps. This last Back/Biceps workout, when I tried to "finish off" forearms with wrist curls, I could do maybe about 6 reps cuz it hurt so bad. Fore arms and grip was just so beat up, I had problems with squeezing my fist.
I think I know what YOure talking about

[UberSteroids]

December 27 Wednesday 2006
OFF

[audis4]

Started doing deadlift Nov 30th this year. So not even month ago.

ya, same here. I'm actually right at a month.

[UberSteroids]

Diet sucked a bit today. I simply ran out of tuna and my chicken breast!
Plus cheated big time, damn McDonalds Apple pies, I love apple pies!

December 28 Thursday 2006
OFF

[UberSteroids]

So, I was at work today, left early in the morning 6:00 am, had some things to take care of. Missed my breakfast. About 11:00 am I had to go and set up a HOME GYM in his basement, huge cage, with bb, chest press, weight stack, bunch of pulley systems. Took me like damn 6 hours to set all this shit up. Also, a fukin 45lb beam fell right on my leg from about 6 feet. Have huge red/blue bruise on my right quad, its sore now. I came home at 8:00pm. Beat, hungry, devastated. All I ate today was... can't believe it ... 3 McDonald cheseeburgers with sprite. Thats all ! All day ! 3 fukin burgers. Im so weak, I wont even bother going to the gym.
Devastating day.

[UberSteroids]

Happy New Year to all of You fellas!
Thanks for all Your help, really appreciate it!
2007 resolution... GET FKN HUGE!

[UberSteroids]

Oh man, I had 6 days OFF gym.
Im going in today.

[UberSteroids]

January 2nd Tuesday 2007 (Dang!)
Chest/Triceps

Flat Dumbbell bench
60s x12
90s x10
90s x8
90s x9

Incline dumbbell bench
60s x10
60s x10
60s x7

Inlcine pushups! (3-2-3)
BW x10
BW x8

Cable crossovers finis-off
2 sets

Triceps

French curls H-bar kneeling
55x10
65x6
55x8

Cable press down
50x8 (2-0-2)
75x5 (1-0-2)
65x10 (1-0-2)
50x9 wide grip (1-0-1)

Reverse grip single hand press downs drop sets
2 sets

[audis4]

you've gone up in reps for d-bell bench! nice work uber! Looks like you can go up in weight on flat and incline bench

[UberSteroids]

Thanks Audis!
Glad You noticed. Yeah, it's going great. I was suprised to be honest, since I am used to only 5-6 reps at the last set of 90s dumbbell, this time I could go up till 9! I was like wow. Same with incline.
Can't believe I had such good workout after over a week OFF for Chest. I remember I always thought that longer I rest, the more time I waste. Funny because my lifts would barely go up in either weight or reps.
I just never believed in REST. I didn't know sh!t.
I gotta get ready for my first cycle ever! I give myself time untill Sept-Oct '07.
TEST E only. Gotta keep it up!

Appreciate You guys following up on my log!

[audis4]

Thanks Audis!
Glad You noticed. Yeah, it's going great. I was suprised to be honest, since I am used to only 5-6 reps at the last set of 90s dumbbell, this time I could go up till 9! I was like wow. Same with incline.
Can't believe I had such good workout after over a week OFF for Chest. I remember I always thought that longer I rest, the more time I waste. Funny because my lifts would barely go up in either weight or reps.
I just never believed in REST. I didn't know sh!t.
I gotta get ready for my first cycle ever! I give myself time untill Sept-Oct '07.
TEST E only. Gotta keep it up!

Appreciate You guys following up on my log!

hell ya man!! you'll be reppin' 100's in no time!

Yes, I have found rest to be extremely critical for growth. I missed leg day last week...better make up for it this week

[UberSteroids]

January 3rd Wednesday 2007
OFF

[UberSteroids]

January 4th Thursday 2007
Back/Biceps

Deadlift:
Bar x 15
135x8
135x8
225x5
275x3 ouch
225x5

Bent over BB rows
135x8
155x6
135x7
135x4 (1-3-1)

Single hand bench rows (2-1-2)
55x7ea
55x7ea
55x8ea

Biceps

BB Curls
95x8
95x7
85x6
85x6

Hammer curls standing
45x4ea
45x3ea
35x5ea

Rev grip curls
70x5
70x5

Good one! Arms are destroyed. Back got decent beating as well. 275 Deadlift woohoo
Uber ---> <--Chest,Audis