Uber's Journal

**TR'05** · 09-21-2007, 02:58 PM

Yo Uber...most likely it is just soreness from the extended time off; however, the volume for your deads definately did jump out at me, bro.

IMO, I would definately lower the rep range. Shoot for 5X5 or even 4X4, bro. At least for me, that is when I've had the best results.

**UberSteroids** · 09-21-2007, 08:52 PM

God... what is going on with my back ?!?!

It's end of 2nd day. It feels like I have two big rods stuck in my lower back and I cannot move. Whenever I try to bend down a bit, I feel this incredible pain.
I never experienced this.

If it wont go away till end of tommorow.. I will have to go to the doctor.

**UberSteroids** · 09-25-2007, 09:20 AM

09-22-07 Back still terrible - OFF
09-23-07 Still hurts bad - OFF
09-24-07 Really sore here - OFF

Todays is the 25th, my back feels just sore as it was after a workout no more horrible pain, but it is not to the point when it would affect my other workouts. I am going to do chest and triceps today.

I am so glad this wasn't any serious injury.

Uber

**UberSteroids** · 09-27-2007, 02:39 PM

09-27-07

Chest
Flat barbell
135x10
185x8
185x8
205x5
225x4

Incline d-bell
90s x6
90s x5

Peck stack
120x5
110x9
110x6

Incline d-bell fly
25s x8

Front plate raises
45x8
45x4
45x4

Standing military bb press
95x10
115x8

Sitting military bb press
115x8
115x5

Incline bench rear delt d-bells
35s x10
35s x10

Shrugs
3 sets of 12

D-bell upright rows
35s x10
50s x10

**UberSteroids** · 09-28-2007, 07:56 PM

09-28-07

Cable triceps press down (%100 efficient)
70x10
70x8
80x8
70x8

Incline barbell nose breakers
95x6
95x5

Flat barbell nose breakers
95x6
85x6
85x6

Single hand triceps cable extension
50x8
50x7

Single hand triceps cable press down reverse grip (100% efficient)
25x6
25x4

**MotoLifter** · 09-29-2007, 10:11 AM

hey bro. im noticing a very high volume in your workouts. Are you working on a high heart rate kinda thing? I would be overtrained in 4-5 weeks at that pace.

**UberSteroids** · 09-29-2007, 05:28 PM

Hey Moto, I honestly don't aim for HR in my workouts, but to answer your question - yes, it is high. Most of the sets, I barely take any break in between, 15-30 secs. Only bench press and military presses I take bit more.
I dont drag my workouts either, staying intense through all of it.
But I gotta tell you this, after my chest/shoulder day.. I am drained.

As far as overtraining, no, I seem to be fine, well.. I eat like a monster, sleep minimum 8 hours every nigh, which definitely makes a huge difference.

Somtimes I still overdo reps, like very recently... with my deadlift. I could barely walk for 3-4 days. But this is all learning process

**UberSteroids** · 09-30-2007, 11:31 AM

09-29-07
Off

09-30-07
Off

**UberSteroids** · 10-01-2007, 06:03 PM

October 1 2007

Flat barbell
135x10
185x8
205x8
225x8

Incline barbell
135x10
135x10
155x10

Tilted forward peck dips
BW(242Lbs) x6

Peck stack
100x10
100x10

Front plate raise
45x10
45x8

Standing military barbell press
95x10

Sitting military barbell press
115x10
125x9

Incline bench rear delts d-bells
40s x10
40s x10
40s x10

Upright d-bell rows
50s x10

Shrugs
2 sets of 12-15

**UberSteroids** · 10-02-2007, 07:54 PM

October 2 2007
Standing barbell curls
95x8 strict
95x7 strict
95x7 strict
95x6 cheater

Preacher curls
75x5

Standing EZ-curlz bar
75x4
75x6
65x10
65x7

Hammers
40s x5

Speed hammer curls finish off

**UberSteroids** · 10-03-2007, 08:34 PM

October 3 2007
Cable triceps press down
50x12

Over head extensions
45x12

Cable press down (100% efficient)
70x8
70x8
70x8
90x5

Over head extensions
45x12
65x10
85x10

Cable press down (100% efficient)
70x8
60x8

**UberSteroids** · 10-05-2007, 03:12 PM

October 4 2007
OFF

**UberSteroids** · 10-05-2007, 03:16 PM

October 5 2007

I am gonna give this Slingshot Training a shot. Well, maybe not 100% as it says, but the Prime, Blast and Cruise stages. It makes a lot of sense to me.

Day 1 of 14 Prime Stage (de-conditioning)

Flat barbell
135x12
135x12

Incline barbell
135x12

Military press
95x10

Cable press down
60x8

Over head extensions
65x12

Front plate raises
25x10

Shrugs
95x12

**UberSteroids** · 10-06-2007, 11:01 AM

October 6 2007

Day 2 of 14 De-conditioning

Deadlift
155x8

Squat
135x12

Lat pull down wide grip
120x12

Lat pull down close grip
120x12

Bent over barbell rows
135x10

Barbell standing curl
95x10

Preacher curl
85x10

Hammer incline curl
40s x10

Leg extensions
100x12

Standing single leg curl
50x12

**UberSteroids** · 10-07-2007, 01:11 PM

October 7 2007

Day 3 of 14 De-conditioning

Flat barbell
135x12
135x12

Incline barbell
135x12

Military press standing
95x10

Cable press down
60x8

Over head bar extensions
65x12

Front plate raises
25x10

Shrugs
95x12

Incline d-bell rear delts
35s x12

**UberSteroids** · 10-08-2007, 09:43 AM

October 8

Day 4 of 14 De-conditioning

Deadlift
135x10
135x8

Squat
135x12

Lat pull down wide grip
110x12

Lat pull down close grip
100x12

Bent over barbell rows
135x8

Standing barbell curls
75x10

Preacher curls
65x10

Hammer incline curls
35s x10

Leg extensions
100x12

Leg curls single leg
50x12