starting a log

[bigrich4]

Hey guys, wanted to start a log to have something down with how i train... im not really following a program at the moment. Just trying to get strong and well built.. not looking to compete so its just personal goals
age 35
weight 210
height 5'11
Lifts
bench 260
squat 405
dead 475
standing press 150


Warmed up with
10X10 of both one hand tricep press downs and cable curls as warm up

Close grip bench
2 warm up sets with 95 lbs 20 reps
2 working sets with 135 lbs 10, 8

Lying tricep kickbacks
2X40

Prison style skull crushers (hands on bar, feet as far back as possible)
2 sets to failure

Then to biceps

Chin ups
6X5 close medium and wide grip

3 sets of 21's 50 lbs

Hammer curls with a swiss bar 65 lbs to start, and just as many reps to failure, then removed 10 lbs and kept doing that till i had an empty bar, then curled bar 15 times

Arms want to pop now.

[Khazima]

Awsome man goodluck

[Buster Brown]

Make this your year bro!

[bigrich4]

Thanks guy, i wanna look good and feel good. But also get a lot stronger. I love powerlifting but im still nervous. Ive been squatting without pain so that part feels good. Gonna hit shoulders today with a little chest stuff.... but first gotta be super dad!

[Buster Brown]

Thanks guy, i wanna look good and feel good. But also get a lot stronger. I love powerlifting but im still nervous. Ive been squatting without pain so that part feels good. Gonna hit shoulders today with a little chest stuff.... but first gotta be super dad!

Maybe throw in some 2/3rd squats or even some box squats to mix it up.

[bigrich4]

You know its funny you say that because i was thinking of a second squat day on Friday (back day) because usually finish fast. Like hit some dynamic box squats, in addition to my normal squats on Tuesday. Im still tweaking my program, so im always looking for new stuff.
To me its all about power, but i like hypertrophy on upper body.... its weird.
I guess i like the feel of being strong, and the look of being muscular up top.

[Buster Brown]

You know its funny you say that because i was thinking of a second squat day on Friday (back day) because usually finish fast. Like hit some dynamic box squats, in addition to my normal squats on Tuesday. Im still tweaking my program, so im always looking for new stuff.
To me its all about power, but i like hypertrophy on upper body.... its weird.
I guess i like the feel of being strong, and the look of being muscular up top.

You could try Zercher squats as well and you wouldn't need any additional equipment.

[bigrich4]

Its cool, i have chains and bands, and a safety squat bar as well to mix it up. Been building my gym for some years... its my hobbie lol

[Buster Brown]

Its cool, i have chains and bands, and a safety squat bar as well to mix it up. Been building my gym for some years... its my hobbie lol

Ahhhhhh....that's cool. I had done the same. Sounds like you have endless possibilities. I was doing Hatfield squats for a while which I liked because I could really load it up.

[bigrich4]

Today is a good chest/shoulder day
a little pissed about work (i got tratransferred without notice) but whatever

Started off with some flat bench 21's @135 lbsX3

Tried to do some dumbbell presses but 1 set of 10 with 75 lbs is all i could do, ive been awake a long time too.. running on steam

3 way shoulders
seated front raises with 25 lb plateX10
seated lateral raises 15 db'sX10
seated clean and press 15 db'sX10

No rest between exercise, did 3 sets of that

Rear delts
3X10 @10 db's

Neutral close grip pull ups
3X5 (as a cool down)

Shower and bed! Work in 6 hours!

[Buster Brown]

What is your goal on chest ....size, strength, shape?

[bigrich4]

I have a natural big chest cuz I'm chubby.. I want a good shape. I wanna be strong of course but that will come I'm sure. I will try to get a picture up. But while I had that year off I gained 15-20 lbs. So i am carrying a little extra fat.
So like on Monday I do a real chest day and Thursday I just hit a quick something before shoulders.. I mean you're working shoulders indirectly and it feels good. For my size I could be stronger on the bench.. But to me this isn't "my size" still need to lose that disability chub.

[bigrich4]

Here i am, see? A little chubby compared to how i was. But i dont think it will take long tonget those little 10 lbs off

[Buster Brown]

I would shoot for more of a PL routine for chest. You will get stronger along with some hypertrophy .....come spring time change your workout along with more of a cutting diet and the fat will melt. No sense in sacrificing this time of year when you could gain some size and strength.

[bigrich4]

Well, my diet is kinda always a cutting diet due to my diabetes. I cant eat a lot of the bulking foods. Im kinda doing both, hitting what is heavy for me on chest then a rep scheme on the shoulder day. Monday is my chest day and i have been doing 531 but the dynamic style. I like the feel of the speed training then i hit the normal 531 reps/sets.
So mostly i have beem hitting bench and squats in a pl style, but no deadlift, im going to add suspended good mornings because it feels better on my shoulders. I will post todays workout soon as the teenager watches the baby

[bigrich4]

Ok

8 sets of 2 wide stance high box squats
195 lbs + 50 lbs of chain

3X20 75 lb db shrugs

3X10 glute ham raises
both exercises super settee with 5 super wide pullups (30 total reps)

Low pulley rows
4X12

DB rows
3X10 75

Knocked all thatvshit out ..... put baby to sleep!! Im the man (daddy)

[Buster Brown]

<img src="http://forums.steroid .com/attachment.php?attachmentid=155017"/>

Here i am, see? A little chubby compared to how i was. But i dont think it will take long tonget those little 10 lbs off

U look great ......stop picking on yourself

[bigrich4]

Heh.. Thanks. I know I'm hard on myself but after that surgery I was addicted to pain killers and video games. Gain weight.. Well I'm not playing video games or addicted to pain killers anymore, just need to get rid of the weight lol. I must be getting better though.. Still able to do stuff like pullups and dips with the extra weight

[Buster Brown]

Heh.. Thanks. I know I'm hard on myself but after that surgery I was addicted to pain killers and video games. Gain weight.. Well I'm not playing video games or addicted to pain killers anymore, just need to get rid of the weight lol. I must be getting better though.. Still able to do stuff like pullups and dips with the extra weight

I hear you bro......and good for you for getting yourself turned around and off of the couch.

[bigrich4]

No workout on the weekends.. But it was my birthday party so I had cake!! Monday the workouts start again. I start working out after work so it should be better. Can't wait to see!

[bigrich4]

Started off with some speed work
8X3 bb bench 140 lbs +50 lbs chain

Flat bb bench
165X3
190X3
210X6
235X3
245X3
255X1

1 min of 30 lb db incline press

4x4X10 dips

100 total reps tricep rope exextension 40 lb

Thats it! Time to take the baby for a walk and go to bed soon

[Buster Brown]

Started off with some speed work
8X3 bb bench 140 lbs +50 lbs chain

Flat bb bench
165X3
190X3
210X6
235X3
245X3
255X1

1 min of 30 lb db incline press

4x4X10 dips

100 total reps tricep rope exextension 40 lb

Thats it! Time to take the baby for a walk and go to bed soon

That's good stuff!

[bigrich4]

KB swing 70 lb
3X15

Squat
255X3
290X3
330X3

Lunges 30 lb dB's
3X12

Glute ham raises
3X10
Both exercises super setted with 10 cable curls using rope

Pull through
3X10
Super setted with 5 pullups

Safety bar squats
3X10 155 lbs
Also super setted with sets of 5 pullups (30 in all)

That's it!!

[bigrich4]

Arm day!

Started with my normal warm up of 10X10 of both cable tricep press downs and cable curls

Then
Single arm pull downs, palms facing me
3X10

stand alternating db curls
3X10 30 lbs

21's
3 sets 55 lb barbell

Triceps
single hand cable press downs
4X10

Overhead tricep extensions
4X10

Lying kickouts
2X30

Prison style skull crushers
2X15
chinups
2X6

Gotta load these gun! My arms lack big time..

[Buster Brown]

Arm day!

Started with my normal warm up of 10X10 of both cable tricep press downs and cable curls

Then
Single arm pull downs, palms facing me
3X10

stand alternating db curls
3X10 30 lbs

21's
3 sets 55 lb barbell

Triceps
single hand cable press downs
4X10

Overhead tricep extensions
4X10

Lying kickouts
2X30

Prison style skull crushers
2X15
chinups
2X6

Gotta load these gun! My arms lack big time..

I would throw in a compound exercise on triceps....but that's me.

[bigrich4]

Oh yeah? Even if im benching twice a week? What do you suggest? Im always looking to change things up for improvement. .. thanks

[Buster Brown]

Oh yeah? Even if im benching twice a week? What do you suggest? Im always looking to change things up for improvement. .. thanks

On your lighter bench day try close grip presses or close grip board presses (slip a 14" or so piece of 4*4 under your T-shirt, JM presses or Paul Dicks presses.

[bigrich4]

I will give the board stuff a shot tomorrow.. I'm doing some db rep bench stuff and shoulders.. Will post to show it. Thanks.

[Buster Brown]

I will give the board stuff a shot tomorrow.. I'm doing some db rep bench stuff and shoulders.. Will post to show it. Thanks.

Cool, I mentioned slipping the board under your shirt because sometimes it slides towards your mouth mid-rep.

[bigrich4]

Ok, did a high rep chest and shoulder thing

100 total reps DB flat bench 70 lb
took about 17 min..... major pump

Rrps went like this incase anyone wondered
20
14
9
8
8
10
7
8
7
8

Some close grip board presses (gonna call them buster presses lol)
4X10 @135

3 way shoulders
Seated plate front raises X10 @25
Seated db lateral raises X10 @15
seated db clean and presses X10 @15

3 rounds of that

That woke me up after working all night sense 9 pm, its now around 7 am.. no rest. About to drive kidz to school and hand out with my little baby girl... rest? Thats what you do when you die!!!!!!

[Buster Brown]

Try an 8,6,5,4,4 Rep scheme for your close grip benches ......then alt week to week, high reps/low reps.

[bigrich4]

Yeah, i wasnt sure what weight to use. I will do reps like that nex time sense i kinda have an idea about the weight now. .

[Buster Brown]

Yeah, i wasnt sure what weight to use. I will do reps like that nex time sense i kinda have an idea about the weight now. .

Yup....feeling it out. This Rep scheme works well for strength (8,6,5,4,4) .

[bigrich4]

Ok, today's thing was ......

Some high box squats
8X2 @225 with monster mini bands

Pulldowns
10, 8, 8, 6 .. started with 150, then added 10 lbs each set

Single hand seated low rows (pulley)
8,6,6,6 ... started with 70 lbs, increased 10 lbs each set

Face pulls on trx
4X10

Close grip pullups
3X10

And its my day off tonight! Yes

[bigrich4]

Did some chest stuff today..
Did some speed work
8X3 115 lb + shorty monster mini bands

Then flat bench
175X5
200X3
225X4

AMRAP incline db press (30 lb)
Got 40 in

4X10 dips

Then did pushups, counted down from 10. Between did 2 super wide pullups so like
10-2-9-2-8-2 ETC......no rest, performed them non stop

Nap time, im off work tonigt!

[bigrich4]

Real shitty workout today.. just felt tired and unmotivated. .

Squats
275X5
310X3
345X3

Lunges with safety squat bar
4X12

Rack pulls (went light)
225 4X10

Did alittle trap work and was out... felt like shit. I dont know what it was but tomorrow's another day!!

[Khazima]

Why do you do your speed work before your heavy work (on bench)?

Logs looking good man. Squats can be pretty hit or miss sometimes.

[bigrich4]

Mostly because I can. After heavy benching I don't want to do anything similar. But after the chain/band work I still have gas in the tank. Plus I save my rep work for the Thursday shoulder day. I do 100 rep on db or high rep with 50%.
I use 60-70% on speed work and I feel like it wakes me up for that heavy stuff. I'm still tweaking stuff but I will stick with this for a little bit because I do feel like my bench is getting better and that's always been my weak point.
I just got a slingshot to overload. Can't wait to use it.

[Khazima]

Mostly because I can. After heavy benching I don't want to do anything similar. But after the chain/band work I still have gas in the tank. Plus I save my rep work for the Thursday shoulder day. I do 100 rep on db or high rep with 50%.
I use 60-70% on speed work and I feel like it wakes me up for that heavy stuff. I'm still tweaking stuff but I will stick with this for a little bit because I do feel like my bench is getting better and that's always been my weak point.
I just got a slingshot to overload. Can't wait to use it.

If it ain't broke don't fix it right haha. Oh man tell me how it is, i'm getting one soon since there's only been positive talk about it.

Got his gangsta wraps in today (also only positive reviews), currently i prefer my other ones but i'm just hoping it because i haven't broken them in and have become accustomed to my other ones.

[600@50]

I've got several slingshots from Mark Bell plus a Titan Ram. They are great for overload and tricep work. If you get one a size up you can do DB bench work too. Great for building the lockout.