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    starting a log

    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.

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    Awsome man goodluck

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    Make this your year bro!

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    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!

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    Quote Originally Posted by bigrich4 View Post
    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.

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    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.

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    Quote Originally Posted by bigrich4 View Post
    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.

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    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

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    Quote Originally Posted by bigrich4 View Post
    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.

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    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!

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

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    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.

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    starting a log-img_20150123_090009_807.jpg

    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

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    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.

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    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

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    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)

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    Quote Originally Posted by bigrich4 View Post
    <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

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    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

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    Quote Originally Posted by bigrich4 View Post
    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.

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    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!

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    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

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    Quote Originally Posted by bigrich4 View Post
    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!

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    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!!

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    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..

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    Quote Originally Posted by bigrich4 View Post
    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.

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

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    Quote Originally Posted by bigrich4 View Post
    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.

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    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.

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    Quote Originally Posted by bigrich4 View Post
    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.

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    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!!!!!!

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

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    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. .

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    Quote Originally Posted by bigrich4 View Post
    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) .

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    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

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    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!

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    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!!

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    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.

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    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.

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    Quote Originally Posted by bigrich4 View Post
    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.

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    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.

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