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A LIfter's Iron Log...

ghettostudmuffin

ghettostudmuffin

New member
Thought I'd start up a lifting log. People might be interested to see how others train, or maybe not, but I thought it'd be interesting anyhow. I am 24 and have trained off and on since I was 13-14. My longest run was a fairly consistent 2-2.5 years in highschool and a couple 6 monthers after and a year solid about 9 months ago. I'm fuckin tired of training hard, making great gains, and then something happens and I poo out. Not anymore. Lifting is a part of me and I have realized that. If there's one thing in this life I can look forward to it's lifting heavier weights and building bigger muscles. If I hadn't stopped on my last run I'd be probably 235+ naturally at 5'8 1/2" by now, but alas, hindsight is always 20/20 or so they say. My current bodyweight is roughly 200lbs. MY bodyfat is probably 17-18% based off what I see in the mirror. My previously highest bodyweight was 222lbs, but I averaged 220lbs for a week or 2 before I quit lifting do to personal issues. Personal issues are never going to stop me from training again and neither is getting lazy. Fuck, I'm lucky I have a healthy, fully functional body to train and I'm not going to waste anymore time sitting on my ass. I have been training now for 1 month after a 9 month layoff or so. Anyway, it's Friday, October 1st and this was my workout today.

LEGS (my favorite training day, actually I love every training day, but squats are the BOMB!).

Parallel Squats 1x45, 1x95, 1x115, 1x135, 1x145, 1x155, 1x165, 1x175, 1x185, 1x195, 1x205, 1x215, 1x225, 6x1x235, easy. I'd guess after todays squats that my 1 rep max is around 260-270lbs.

I take plenty of rest inbetween single rep sets. Probably anywhere from 3-5 minutes. I never get tired or strained training this way and my strength blows up off it. Legs like it too despite being low reppers. Of course the volume overall or total number of reps is good the higher the weight on my working sets go, the more singles warmups I do generally.

Standing 45degree leg press (not sure what to call this machine, you stand in it and place your feet on a plate and do leg presses on it although it feels more like squats then actual leg presses, sorta reminds me of a hack squat machine, but not really). First time using it.

180x8. This thing is TOUGH! Definitely gonna be a mainstay in my legs routine!

45 degree leg press(ok, this is your standard leg press here).

400x20. Probably could have done a couple more reps, but I was already straining and didn't want to get noxious.

Single leg curls

70x1x12, 1x9, I never trained my hamstrings before and already I am seeing the muscle get bigger and more pronounced. Bonus effect is it makes my butt look better lol. Oh, and it seems to help with my squatting too. DUH.

Dumbell lunges

35's for 1x8 reps per side. I like this exercise. It seems to make my ass sore and not much does that lol.

Standing calf raise machine

285x1x14-20, 210x1x12+
I almost always lose track of total reps as I do lots of weird shit when training calves. Sometimes I'll hold the weight for 5 seconds in the stretched position, then pump a few quick reps, then hold in the contracted, then do some very slow reps. My calves like heavy weight and stretching.

Incline half-situps(sort of a situp into a crunch deal, hurts good)

BW+32.5lbsx1x10

Stability ball crunches bw+12.5lbsx1x30

I learned from my last 11 month training stint to include abs and hamstrings. I never used to train them before, and training them now has already improved my power and stability in squats and stiff legged deadlifts. I do crunch type exercises twice per week as well as hanging leg raises twice per week too. I also like to throw in some ab vacuums here and there.

Overall an excellent workout and I left the gym feeling strong overall and contented in the progress I made. As a side note, my thighs, calves and too a lesser extent my hams got excellent pumps today.

I'd like to add that I am 2 weeks into a 4 week cycle of 1-AD at the moment. I started out at 300mg ED and worked up to 600mg ED where I will stay for the remainder of the cycle. So far my recovery ability is improved a decent bit. I can train a little harder and longer than normal, and recover faster than usual. As for strength gains, well I am gaining in all compound exercises by a good 5lbs a week, but alot of that is just muscle memory going on and I do not attribute the 1-AD too it much if at all as my progress is similar to how my body shot back to previous bests before in the past without PH's. What the 1-AD is doing is mainly helping me recover faster, increasing my tolerance to training intensity and volume, and helping build muscle at a little faster rate than normal. As for side effects, none. I do pee a little more than normal, but only when I drink alot of water, but then again, I've always had a pretty active bladder so it doesn't change much. No lethargy that I can notice. Bodyfat seems to be decreasing slightly while building muscle. Basically, ONLY positive sides have been experienced, and I am happy with the 1-AD. I seem to respond best to a big dose at night before bed of 500mgs and 100mg dose in the morning rather than 200mgs spread 3x daily. In a constant state of semi-pump.

AS for measurement increases, interesting. I trained shoulder/arms yesterday and noted a 16" measurement when I got home from training. My arms were still fairly pumped, but not like they were at the gym so I'd guess they were probably 16 1/8" to 16 1/4" at the gym while fully pumped. This is cool. My previous largest upper arm measurement was 15.5" at 220lbs after 11 months training. I just measured them a second ago and they measure
15 3/4" non pumped at 200lbs. I'm very happy about that. I attribute it partly to the 1-AD and partly to my training now. The last time I trained I barely did any bicep work and mainly low 1 rep singles, and no direct tricep work or forearm work. Now I do around several sets for biceps and the same for triceps. Only do 1 hard set of wrist curls because my forearms get hella pumped anyway from regular curls. I train partly with low rep, high set, heavy weights at the beginning of each workout for overall strength, power and mass potential, and then wing the rest of my workout going on instinct using multiple exercises, moderate reps and weight. I move pretty fast between these exercises and sets to build momentum and get a good pump and burn going. I do as many sets as I feel I need for each muscle. Generally I feel I've done enough if either A. the muscles won't pump anymore or B. I start feeling used up. Imho, this is part of the reason I am making such great progress. I am actually paying attention to my muscles and body, and giving it what it likes, and laying off it when it's gotten enough.

Well, that's it for this long winded first training post, Hope it was entertaining. Train Hard, eat BIGGG, sleep ALOT. :wavey:
 
Ya, my goal is mainly mass building for the most part. I've noticed that I respond really well to a certain amount of volume within my limits and also low rep work. I'm starting to think that just doing heavy compound exercises isn't going to get you big guns or looking like a bodybuilder because there's not enough isolation exercises and/or total volume. I want to have the look of a solid muscular bodybuilder with the overall strength and power of a powerlifter/weightlifter. That's why I do a wide variety of exercises and rep ranges. I want to be as strong or stronger than I look, but I want to look hella strong too. I'm not eating a buttload right now, but I am eating 5 or more times a day(that's including 2-3 shakes). I generally consume 200-250 grams quality protein a day, but I want to increase that to about 300 a day on average which I can do if I monitor my eating just a little more. I am thinking of eating every 2-2.5 hours from now on, but make sure it's high protein, moderate carb, moderate to low fat foods so I don't blow up into big fatty lol.

My short term muscle and strength goals are:

By Christmass 2005:

Bodyweight 215-225lbs, but a little leaner than I am right now, which isn't lean nor fat lol

measurements:

Neck 17"
Chest normal 46", expanded 48-49"
Upper arms 16.5-17"
forearms 13.25-13.5"

waist 36-37"(I have wide hips anyway, even lean I'd probably never get below 34" cut, plus I use heavy weights on situps and crunches so that just makes my midsection even larger. Oh well, long as it's muscle, I'll worry about cutting it later, oh ya, I'm adding dumbell sidebends too, but I'll probably never go over 50lbs and do like 25 reps per side).

Thighs 28-29" I have thick muscular legs so my thighs are a little out of proportion for now.
Calves 16.5-17"

Lifts

Squat 365-385x6x1
bench 245x10x3
Dumbell stiff legged deadlift 110's x1x15
standing barbell press 185x2
clean and jerk 235x1
seated dumbell press 80's x1x6-8
dumbell bench 90's x1x8-10
leg press 550x20
dumbell lunges 60's x1x10
barbell curl 115x6-8
skullcrushers 115x6-10
calf raises stack x1x10+
barbell row 175x1x6-10
dumbell row 85's x1x6-10
widegrip pulldowns 180x1x6-10
Weighted incline half-situp/crunch BW+50x12-15

Well these are my goals by Christmass 2005. That's basically 15 months, and I know I can do it.

My LONG-term goals are

neck 18"
Chest normal 48-50", expanded 52-54"
Waist 35"
upper arms 18.5"
forearms 14.75"
thighs 29-30"
calves 17-18"

bodyweight 215-235lbs at 10% BF, 5'8 1/2".

Squat 675x6x1
bench 450x1, 405x6-10
Dumbell stiff legged deadlifts 150's x1x15, max deadlift 600+
barbell press 315
dumbell press 125's x1x6-10
barbell curl 185x6-10
leg press 800x20
barbell row 315x6-10
dumbell row 125's x1x6-10

Pretty ambitious , but I know my body is capable of it. Whether natural or not, remains to be seen.
 
10-4-05
FUUUuuuck YA BABY!

Excellent workout today.

Chest Day

Barbell bench-warmups, 155x10x3, easy, felt strong, gotta work on my control, smooth, fluid and powerful

Dumbell bench 60's x1x11
Inlcine barbell 125 x1x9-10
Dumbell bench 50's x1x9
Inclie barbell 115 x1x9-10
Dumbell Flye 30's x1x8-9
Incline dumbell 45's x1x9-10
Cable flye 50 x1x9

Incline situp/crunch BW+35x1x11
Stability ball crunch BW+15x1x25

Bodyweight at 205lbs. Well, been training for a month now and I'm up 6-9lbs depending on what scale I use and the best part is that I'm not even really eating like I'm bulking. I just make sure my protein intake is around 250grams a day. I like the 1-AD I'm using. Been on it 2.5 weeks. It helps me recover faster, get a slightly better and longer lasting pump, and build muscle a little faster than normal. A guy I work with that hasn't seem me in a week and a half saw me and said I was blowin up. LOL. Music to every lifter's ears. Gonna continue the 1-AD another week and a half to 2 weeks and then pct with 6-OXO, Tribex and M. Should work out great. No lethargy, or at least I can't tell. Libido is down a little, but still there. All in all, I don't think it's a wonder supplement, but it WORKS which is ALOT more than I can say for any other supplement except whey protein and whey blends, creatine and L-glutamine.

Well that's the end of my long-ass training post. Stay tuned for tomorrows next long-winded installment! Until then, so long. :p
 
do you feel warmed doing singles for squats before you get to your work sets?..i know for me (bad knee) i really need to warm up my knees..i usually hit 3 warm up sets of 10 reps..then depending on how heavy im going ill do doubles or singles until i get close to my work weight..
 
I'm not to worried with the 1-AD. Haven't experienced any sides at 700mg ED, and I'll only be on a total of 4 weeks, after which I'll take 3-4 months off of PH's. I have 2 full bottles of 6-OXO, 1 bottle of M, and an extra 10 6-OXO caps too. Plus a bottle of tribex. I think for 1-AD this should be fine. I'll use up all these bottles during pct and I think that will do a good job of getting the natural test to kick in fine. As far as I can tell my nuts haven't shrunk, so that's a good sign, I don't feel any real noticeable lethargy, and although my libido is down abit, I can still handle my bizness so to speak. All in all I'm happy with my training and the 1-AD.

As for the squat singles, well I got the routine from naturalstrength.com I believe. Doug hepburn invented or used it. I do singles from 95lbs all the way up to my working set. Being that next week's work set will be 240lbs that's means I'll do 10lbs jumps from 95-240. That's basically 14 progressively heavier warmup singles. My work sets are 6 singles with 240. So that's 20 total reps. Seems about perfect for me, so as the working sets get heavier I'll probably do 10-20lbs jumps between singles to keep it at 12-15 warmup singles. Knees feel great. I squat a little wider than shoudler width, but not quite as wide as a powerlifter, or as close as an athletic squat. I use moderate toe flare, probably about 30 degrees. Real low bar, medium grip, sit down and back to parallel or slightly higher or lower, doesn't matter as long as I'm right around there. I fuckin love squats. I think they are king, with deads of any kind a very close second. I always find it amusing when I see guys that can bench 315 or more, but can only squat that weight a few times if even. Weird. I'd rather squat 500lbs for singles , and bench 275, then squat 315 for reps and bench 350, but that's just me.
 
10-5-05

Back DAy

Is it just me or is back one of the most rewarding, and at the same time most grueling workouts?

DB stiff legged deadlifts-warmups, 75's x1x15
Widegrip Lat pulldowns 120x1x12, 110x1x10
Dumbell row 55's x1x12, 50's x1x10-12
Barbell row 115x1x10-12, 1x8-10
Barbell pullover 40x1x15, 60x1x15, probably go up to 70-80lbs next time as both sets were too light. These things always make my lats sore, LOVE EM.
CAble rows 130x1x12-14, 120x1x12
Barbell shrugs 185x1x20
dumbell shrugs 75's x1x15-20, 80's x1x20-25
Leg raises to failure roughly(leg raises are pretty much the only exercise I go to failure on.

Gotta work on focusing on the back muscles and getting them to contract harder. Get a better mind-muscle connection going. I sincerely believe that the more you can focus on a muscle working and the better you can contract it, the better results you'll get. Good workout, was satisfied. Probably same weights next workout and then add 5lbs to most.
 
Awesome shit bro, good luck with all your goals. I dont really have time to comment alot right now, but it seems like you know what you want, so kill that shit
 
good to see a journal for ya. i notice your warmups are all single rep stuff. i gotta warm up with 6 or more 8 to 12 rep sets before i feel limber enough to press. pulling doesnt take anything. i can just flex my arms a few times and my back and bi's are ready. to each his own. pound it like its wet man.
 
10-7-04

Well HOWDYFUCKINHOORAHRAH! Excellent arm and shoulder workout today!

Bodyweight 208-209lbs. I'm fuggin blowin up and it ain't fat. Quit the 1-AD yesterday, on 6-OXO, M and tribullis for a month.

Shoulders

seated dumbell press-warmups, 52.5's x1x11
Seated barbell behind neck press 100x1x9
seated dumbell press 42.5's x1x8-10
L-laterals 22.5's x1x12-15
one arm laterals 20's x1x10-12
hammer behind neck press 90x1x10-12
bent cable laterals 40x1x7-8, 30x1x8-10

Arms

seated alt. dumbell curls 27.5's x1x8-9 each arm
shoulder width barbell curls 50x1x10
skullcrushers 65x1x12+
closegrip bench 115x1x18-20
cambered bar curls 55x1x8-10
hammer curls 20's x1x7-8
standing cable pressdowns 70x1x10+
standing overhead cable extensions 70x1x15
wide grip barbell curls 50x1x10
seated concentration curls 20x1x6-8
One arm overhead dumbell extensions 20x1x8
one arm dumbell wrist curls 20x1x25

Weighted incline situp/crunch BW+35x1x11
stability ball crunch BW+15x1x25

Got a great pump in the shoudlers and arms! The shoulder burn actually hurt a little, I love it, although I hate it too lol cuz it hurts. getting better at focusing on the tricep contraction and they like consistent non-stop rythym at a decent rep speed although I still contract them at full extension, but it's a quick hard contraction. By the time I got home and measured the arms, they were 16 1/4". Last week they were 16", although they were a little more pumped when I measured them at home this time cuz I got home faster, but I have no doubt that by next week they will be closer to 16" cold rather than the 15 3/4" cold they have been since the last arm workout. I am stoked.

Shoulder and arm day is a tough workout day for me. They both like to be trained hard, fast and intensely. I take very little rest between sets and am breathing heavyand sweating alot throughout the whole workout. By the end of the workout my t-shirt is visibly drenched lol. But that's how they like it so I do it. Not sure I could train arms more than once a week this way. I'd have to cut the volume down quite a bit. Same goes for all my bodyparts. I like volume, but I guess compared to some guys I'm only roughly medium volume as I prefer 1 hard set, or sometimes 2 per exercise, but lots of different exercises. So that's 12 total sets for arms, and 8 for shoulders for a total of 20 sets this workout. Works for me. Progress is lovely. :verygood:
 
10-8-04

Good workout, but was a little tired afterwards. Will sleep and eat alot this weekend. I'll be rarin to go by monday.

Squats

95x1, 105x1, 115x1, 125x1, 135x1, 145x1, 155x1, 165x1, 175x1, 185x1, 195x1, 205x1, 215x1, 225x1, 230x1, 240x6x1 solid,
365x1 slow negative rep. I like to do this every other workout or so generally.

leg press 430x15, I coulda got 20, but just didn't feel like pushing for it.
single Leg curls 75x1x14, 70x1x10+
Dumbell lunges 35's x1x10 each leg
Calf Raises 300x1x12-15+, 225x1x10+
Leg raises 1 set, 15 straight leg above waist, then 5 to waist, then 5 knee ups

Good workout overall. I felt strong, but a little tired. ME EAT BIG, SLEEP BIG this weekend. :chomp:
 
GhettoStudMuffin said:
I'm not to worried with the 1-AD. Haven't experienced any sides at 700mg ED, and I'll only be on a total of 4 weeks, after which I'll take 3-4 months off of PH's. I have 2 full bottles of 6-OXO, 1 bottle of M, and an extra 10 6-OXO caps too. Plus a bottle of tribex. I think for 1-AD this should be fine. I'll use up all these bottles during pct and I think that will do a good job of getting the natural test to kick in fine. As far as I can tell my nuts haven't shrunk, so that's a good sign, I don't feel any real noticeable lethargy, and although my libido is down abit, I can still handle my bizness so to speak. All in all I'm happy with my training and the 1-AD.

As for the squat singles, well I got the routine from naturalstrength.com I believe. Doug hepburn invented or used it. I do singles from 95lbs all the way up to my working set. Being that next week's work set will be 240lbs that's means I'll do 10lbs jumps from 95-240. That's basically 14 progressively heavier warmup singles. My work sets are 6 singles with 240. So that's 20 total reps. Seems about perfect for me, so as the working sets get heavier I'll probably do 10-20lbs jumps between singles to keep it at 12-15 warmup singles. Knees feel great. I squat a little wider than shoudler width, but not quite as wide as a powerlifter, or as close as an athletic squat. I use moderate toe flare, probably about 30 degrees. Real low bar, medium grip, sit down and back to parallel or slightly higher or lower, doesn't matter as long as I'm right around there. I fuckin love squats. I think they are king, with deads of any kind a very close second. I always find it amusing when I see guys that can bench 315 or more, but can only squat that weight a few times if even. Weird. I'd rather squat 500lbs for singles , and bench 275, then squat 315 for reps and bench 350, but that's just me.
Click to expand...

I don't care how not worried you are, that shit shut my ass down harder than anything has.....did it twice, 1st with zero problems, 2nd - done for a looong ass time. I would NEVER touch it again and esp. not without hcg, clomid in the background.....just want you to be aware, it's nasty......and IMHO 6-oxo isn't going to cut it.....no flame, just informative......maybe I'm just sensitive, but I doubt it...
 
I think your body just was sensitive to it man. I've been off 3 days now from a 3.5 week cycle and I feel fine. Sex drive is already kickin in again, although it wasn't totally gone to begin with. Thanks for the concern, but I already tried a short stint of m1t and THAT shut me down in 3 days practically. I never got that from 1-AD at all. Everyone's different. I'll probably do another cycle or 2 in the future cuz it just isn't that potent for me, although it does work and I have basically had zero negative side effects except peeing a little more than normal, moderate decrease in sex drive and some oily skin at 700mg ED. Other than that, no problems.
 
Btw, what do you mean by second cycle done a loooong ass time? Do you mean you were on it a long time or it shut you down for a long time?
 
yea bro, I havent had much side effects at all yet, I am deffinatly not as horny as I was before, but that is prob good, cuz I am in Iraq, and dont need to be gettign myself in trouble!! I need to stop fucking around though and just get the real shit!!

peace
 
Seeing as how this is my journal I thought I'd throw in some other stuff besides just training.

Been sleeping an ass load this weekend. 10+ hours each day and I definitely feel better.

Bought a 5lbs tub of MRM Metabolic Whey protein. Same amount of servings as a 5lbs tub of ON 100% Whey for about the same price, but it tastes better! It has a nice smooth creamy chocolate flavor and imo tastes alot better than ON. It mixes about the same with a spoon, maybe a hair more clumpier, but barely. Use a shaker and this stuff is good! This is gonna be my standard bulk whey protein from now on. I also plan on using Beverly Muscle Provider with it to round it out more once I get some more cash.

Gotta grab some more L-glutamine powder and creatine too, gettin low.
 
JKurz1 said:
I don't care how not worried you are, that shit shut my ass down harder than anything has.....did it twice, 1st with zero problems, 2nd - done for a looong ass time. I would NEVER touch it again and esp. not without hcg, clomid in the background.....just want you to be aware, it's nasty......and IMHO 6-oxo isn't going to cut it.....no flame, just informative......maybe I'm just sensitive, but I doubt it...
Click to expand...

Man you've been taking some gear cause you're more fiesty now. But yes it could be you and not the drugs. Then again you're from Ohio... A whole state full of wimps
:kapow:
 
10-11-04

Solid workout today.

Feel pretty strong afterwards, not fatigued.

Barbell bench press-warmups, 160x10x3, solid
Dumbell bench 62.5's x1x11-12
Barbell incline 125x1x10
cable flyes 60lbs each side 1x10

Weighted incline situp/crunch BW+35x1x10
Stability ball crunches BW+ 17.5lbs x1x25

Was a good workout. I am satisfied. Progress is excellent. Friday was a reminder to not rush things too much. I'll stay with the dumbell bench and incline weights for next workout, then go up 5lbs after. Barbell bench will go up 5lbs next workout. I'm a fuckin Hercules baby! Least I feel like one lol.

Ain't nothin like hitting the weights to make you feel good about yourself. I've really started to mature in the gym too I've noticed. It's gotten to the point I don't give a rip what anyone lifts anymore, I'm there for me, and to challenge myself, and to make myself bigger and stronger. Not that I was a putz before, but I'd kinda see what others were lifting and size people up based on how they looked and what they lift in my mind. Now as long as you don't bother me, or treat me with respect, I don't care how much you lift. I saw this skinny kid benching 75lbs for 10 reps with everything he had last week, and all I could think was (keep it up and eventually you'll get bigger and stronger), which was a big shift from what I might have thought like a year or 2 ago like(man that guys weaker than weak). I don't know, just a total positive shift in thought, sorta like a feeling of cammaderie, like we're all there for pretty much the same reasons, so what's the point of ego trippin, even if it's only in your head.

Just happy to notice that. Shows growth as a person, as a human being. Makes me feel all warm and fuzzy inside. :verygood:
 
10-12-04

Back day baby!

First time doing regualr barbell deadlifts since I started training again. Gonna switch each week between 5x5 deads and 1x15 stiffy's.

Regular barbell deadlift 135x5, 155x5, 185x5, cleaned it once, 205x5, cleaned it once, 225x6 easy. Barbell stiff-legged deadlift 225x1. Had alot left in me, but I just wanted to get warmed up on em for the first time.

Wide-grip cable pulldowns 140x1x12-13
Dumbell row 57.5's x1x12-13
Barbell row 125x1x7-8
wide grip pulldowns 140x8-9
dumbell row 60's x1x10
cable rows 140x14
dumbell shrugs 80's x1x20+
one arm dumbell cleans 75x1, 85x1, 95x1, 105x1
one arm dumbell deadlifts 125x1
two arm one dumbell clean to shoulder 125x1
leg raises +2.5lbs x1x10, held plate between feet

Good workout overall, felt thoroughly worked after, but not tired.

4 days a week is working real well for me. Not training to failure also helps.

I'll switch it up so that I do 1 set stiff legged deadlifts once a week for 1x15, and a workout similar to the one I did today on the other week. Should work well for strength and muscular development as well as volume and recuperation.

I feel like the fuckin man when I do those two arm one dumbell cleans to the shoulder. I've NEVER see anyone else do them in the gym, but me. I feel special. ;)
 
how do you hold the dumbell for a two arm clean? sounds interesting. i hear ya on the working out for working out. i had to stop caring what other people were pushing. since im light, i know that benching 220 is a really long way away. i try to help poeple with bad form though, if they seem like they would listen. this huge guy came in behind me in the squat rack today, warmed up with my 5x5 weight. funny shit to me
 
gjohnson5, I think many would disagree with your statement that dumbells are for isolation. I use dumbells for seated presses and consider them to be an excellent mass building compound exercise. Also for bench, and stiff's. A dumbell can be just as much a strength and mass building tool as can a barbell.

I use dumbells for stiff-legged deads because they conform to the way I want to hold them, not me conforming to them.

The point of using dumbells with cleans and deadlifts is that it is simply ALOT harder to do. It takes more speed, greater arm and wrist strength, and greater forearm and grip strength to do them than with a barbell. Hypothetically speaking if my max clean is 225, then I would have to use a pair of 110's dumbells to get roughly the same weight. But the dumbells would be alot harder to clean than the 225lbs barbell and I know at this point I could not clean a pair of 110's, yet.

I like doing one arm deadlifts and cleans for grip strength and all around useful strength and power.

I like one arm cleans because it builds sorta awkward strength and it's great for grip strength.

I like using two arms to lift one heavy dumbell for cleans because it's a good awkward power building movement. It takes a fair amount of stregnth to clean a 150lbs dumbell to the shoulder with NO split or squat at all, just straight up to the shoulder in one quick movement through sheer back, hip and arm strength. My near future goal is to be able to 2 arm dumbell clean a 200lbs dumbell.

All these lifts are secondary to my main workout. The squat, deadlift and stiff, bench, press, row etc. all come first, but I like to add these weird movements in because they build stregnth and power. I may look stupid to some, but they won't be joking when I can clean a pair of 150's off the ground with no split or squat.

I think of my training as a combo of bodybuilder, powerlifter, weightlifter and strongman all in one, sorta, and I think all can be combined into a routine to build great all around strength and size.

If my gym had tires to flip, and stones and sandbags to pick up, I would. Least it has heavy chains and bands.

Well there's my long winded response to your post. ;)
 
As to your question john, basically pick a heavy dumbell and set it down between your legs. Take a wide enough stance so you can squat down comfortably to pick it up. Imagine a football linemen crouched down with one hand on a thigh and the other on the ground. Same position, just both hands on the dumbell. Grip the dumbell with one hand high and the other over it low. Your palms should be facing you. Your pinky fingers will overlap a little. You may get some weird stares in the gym from less open minded individuals if you try this exercise.

I like em. If you can do a two arm clean with a 150lbs dumbell or heavier in one shot from ground to shoulder with no dip, split or squat, just bascially manhandling it up, well I figure you could pick up an average guy even easier and body slam him. Not that that's why I do them, but that gives you an idea of the awkward strength it takes to do them. They can be rather uncomfortable too if you happen to smack your shoulder on the way up from cleaning it. An all and all manly exercise, albeit probably stupid looking to your average gym rat, of course, your average gym rat is, well, AVERAGE.
 
yeah, i get it. i too use dumbells for compound movements. i dont even do curls right now, its a waste of my time and my tri's still need to catch up.
 
GhettoStudMuffin said:
gjohnson5, I think many would disagree with your statement that dumbells are for isolation. I use dumbells for seated presses and consider them to be an excellent mass building compound exercise. Also for bench, and stiff's. A dumbell can be just as much a strength and mass building tool as can a barbell.
Click to expand...

My bad , I didn't expalin it right. When I meant by isolation is isolating one side of the body from the other. First off , you aren't doing dumbell presses, so you shouldn't include that in your argument. Dumbells, especially if you are using them 100lb or more, can get awkward. You have more control of the weight 2 hands on 1 barbell then 1 hand on one dumbell. So you're advocating using a movement that is momentum based such as cleans with dumbells??? This is enough for me to say you should stop.


I use dumbells for stiff-legged deads because they conform to the way I want to hold them, not me conforming to them.

GhettoStudMuffin said:
The point of using dumbells with cleans and deadlifts is that it is simply ALOT harder to do.
Click to expand...

How are deadlifts harder with dumbells???

GhettoStudMuffin said:
It takes more speed, greater arm and wrist strength, and greater forearm and grip strength to do them than with a barbell.
Click to expand...

You mean dumbells. It's also more awkward as I stated above.

GhettoStudMuffin said:
Hypothetically speaking if my max clean is 225, then I would have to use a pair of 110's dumbells to get roughly the same weight. But the dumbells would be alot harder to clean than the 225lbs barbell and I know at this point I could not clean a pair of 110's, yet.
Click to expand...

This is the isolation I was talking about. It harder because each side of the body has to act individually. I don't believe anyway that you'd get better gains from using dumbells at lighter weight.

GhettoStudMuffin said:
I like doing one arm deadlifts and cleans for grip strength and all around useful strength and power.
Click to expand...

Anyone can use leather straps to grip a bar. This works for barbells or dumbells so I don't see the correlation between grip and dumbells.

GhettoStudMuffin said:
I like one arm cleans because it builds sorta awkward strength and it's great for grip strength.
Click to expand...

I totally agree on the awkward point. This is probably the reason you are the only one in the gym doing them. Dumbells are not harder to grip then barbells. Infact I generally practice resting the barbell or dumbell in my hand instead of gripping it just to use 100% energy on lifting. When doing a momentum lift like cleans with a dumbell it forces you to grip the dumbell. Have you ever lost balance doing vleans with dumbells??


GhettoStudMuffin said:
I like using two arms to lift one heavy dumbell for cleans because it's a good awkward power building movement. It takes a fair amount of stregnth to clean a 150lbs dumbell to the shoulder with NO split or squat at all, just straight up to the shoulder in one quick movement through sheer back, hip and arm strength. My near future goal is to be able to 2 arm dumbell clean a 200lbs dumbell.
Click to expand...

OK...

All these lifts are secondary to my main workout. The squat, deadlift and stiff, bench, press, row etc. all come first, but I like to add these weird movements in because they build stregnth and power. I may look stupid to some, but they won't be joking when I can clean a pair of 150's off the ground with no split or squat.

I think of my training as a combo of bodybuilder, powerlifter, weightlifter and strongman all in one, sorta, and I think all can be combined into a routine to build great all around strength and size.

If my gym had tires to flip, and stones and sandbags to pick up, I would. Least it has heavy chains and bands.

Well there's my long winded response to your post. ;)[/QUOTE]

Mine in between
;)
 
gjohnson5 said:
My bad , I didn't expalin it right. When I meant by isolation is isolating one side of the body from the other. First off , you aren't doing dumbell presses, so you shouldn't include that in your argument. Dumbells, especially if you are using them 100lb or more, can get awkward. You have more control of the weight 2 hands on 1 barbell then 1 hand on one dumbell. So you're advocating using a movement that is momentum based such as cleans with dumbells??? This is enough for me to say you should stop.


I use dumbells for stiff-legged deads because they conform to the way I want to hold them, not me conforming to them.



How are deadlifts harder with dumbells???



You mean dumbells. It's also more awkward as I stated above.



This is the isolation I was talking about. It harder because each side of the body has to act individually. I don't believe anyway that you'd get better gains from using dumbells at lighter weight.



Anyone can use leather straps to grip a bar. This works for barbells or dumbells so I don't see the correlation between grip and dumbells.



I totally agree on the awkward point. This is probably the reason you are the only one in the gym doing them. Dumbells are not harder to grip then barbells. Infact I generally practice resting the barbell or dumbell in my hand instead of gripping it just to use 100% energy on lifting. When doing a momentum lift like cleans with a dumbell it forces you to grip the dumbell. Have you ever lost balance doing vleans with dumbells??




OK...

All these lifts are secondary to my main workout. The squat, deadlift and stiff, bench, press, row etc. all come first, but I like to add these weird movements in because they build stregnth and power. I may look stupid to some, but they won't be joking when I can clean a pair of 150's off the ground with no split or squat.

I think of my training as a combo of bodybuilder, powerlifter, weightlifter and strongman all in one, sorta, and I think all can be combined into a routine to build great all around strength and size.

If my gym had tires to flip, and stones and sandbags to pick up, I would. Least it has heavy chains and bands.

Well there's my long winded response to your post. ;)
Click to expand...

Mine in between
;)[/QUOTE]


Then I realize you are talking about putting both hands on one dumbell... How is that any different then using a barbell at close grip?
 
Obviously you and I have differing views on training.

What are you talking about me not doing dumbell presses? I plainly said I do seated dumbell presses. I know they get heavy and awkward. I like that.

Cleans with a barbell is just as momentum based as with dumbells, but the heavy dumbells WILL be harder to grip. Why should I stop? Are cleans with barbells and dumbells not effective in building total body power, solid pulling strength and big traps. If you can bring up a legitimate argument that didn't come from Dr. Ken Leistner then I might think about it.

I put a high premium on grip strength. Cleaning or deadlifting a pair of heavy dumbells is indeed harder than cleaning or deadlifitng a barbell. I can probably almost clean 250lbs because it's not hard for me to grip, although my technique on cleans isn't the greatest yet so I can't quite get under the bar. I kinda just brute force it up. When I cleaned 205 I pulled it up to shoulder height pretty much and barely dipped under it.

I don't know where the straps thought came from? I don't use straps except when I do really heavy dynamic barbell shrugs. Anything over 275lbs or so and it tends to start slipping out of my hands when I'm really shrugging hard due to downward momentum.

Heavy one arm dumbell deadlifts due in fact build great grip strength.

I've stated that dumbells are indeed more awkward which makes them harder to lift.

I have in fact lost balance with dumbell cleans a few times, but I have also lost balance with regular BB cleans a few times too.

Why would you even attempt to lift a barbell with hands touching grip? That would be SO awkward as to be dangerous to even try. Especially trying to clean it to shoulder heighth. I'd guess that could lead to some broken wrists pretty easily. Cleaning a dumbell with 2 hands is a totally different lift.

I know some of these lifts are totally awkward, but like I said before, I don't put them before the basics. They are supplemental exercises. And I generally only do them every other back workout or so after my regular back exercises if I've got some lift in me still.

I think alot of gym members want everything to be as easy as possible and as painless as possible. Most of them would probably cringe at picking up a 200lbs piece of concrete and walking with it. Or cleaning a 150lbs sandbag to the shoulders for reps. I like heavy dumbell farmer's walks. I've never seen a guy in a gym do them, but me. Does that make them an ineffective exercise? Alot of these exercises are sorta strongman type, which is why I do them, to be a strong man.

I had a buddy at work one time bring up a roll of sheet metal. It was about 2.5' wide. and 2' in diameter I think. I guessed it weighed about 100-110lbs. My buddy could lift it, but couldn't even rock it to shoulder height without getting serious and he's a fairly strong guy that doesn't lift. He asked me if I could pick it uo overhead and so I did. With 1 motion from the ground I picked it up and heaved it up to my upper chest, set up and pressed it 5x easily. That was awkward strength which I had from using dumbells, picking up odd objects and pressing them etc. Alot of it was just my experience with lifting weird stuff, but some of it was from my training and being able to apply my strength in various ways.

I want to be able to lift a small engine with my own 2 hands, not just lift a heavy barbell. I want to be able to pick up anything I see within reason.

That is why I do some of these exercises that I do. But once again, I do them after the basics if I have energy left over.
 
10-14-04

Bodyweight 207-208

Shoulders and arms day. A bitch of a workout as always.

Seated dumbell press 55's x5x5, got all my reps solid
L-laterals 25's 1x12-13
one arm laterals 22.5's x1x14
seated bent rear DB laterals 15's x2x10

Barbell curl 75x7
lying elbows out dumbell extensions 25's x1x18-20, too light
cambered bar preacher curl 55x1x10
close grip bench 120x1x18
Incline alt. DB curl 25's x1x9
skullcrushers 70x1x15
drag curls 55x1x8-10
cable pushdowns 90x1x25
hammer curls 25's x1x8-9
overhead cable extensions 80x1x20+

Incline situp/crunch BW+35x1x11, time to up the weight a little
Stability ball crunch BW+20x1x25

Good workout. Shoulders nicely pumped, arms decently pumped. Felt decently strong in the shoulders, same with biceps, and very strong in triceps.

Shoulders and arms day is hardcore. I take only long enough to walk to the fountain for a quick drink between sets to rest. Half way through the workout I was fuggin soaked and breathing like freight train. Have to move fairly fast between shoulder sets to pump them ,and when they pump they hurt. Arms gotta move faster between sets and alternate triceps and biceps. Didn't take a single set to momentary failure, but most of them were a rep shy of failure which is how I typically do my sets unless I do lower reps and multiple sets like the shoulder 5x5 today which pumped the shoulders nicely. I am a little tired right now, not exhausted or whiped out. Nothing a quick cat nap can't cure. Typically I like to take my protein drink ASAP after my workout, jot down my workout on this here log and then crash for an hour. Works wonders. Later.
 
Ghetto, is the reason you are doing 1 set per exercise most of the time so that you can do a few different exercises per body part, instead of just a few exercises with 2-4 sets per body part?
 
IMO grip is the most important part of the chain. especially if you like to pick up strange things ;) i love sleeping after a workout and protein binge. mmmm
 
JohnRobHolmes said:
IMO grip is the most important part of the chain. especially if you like to pick up strange things ;) i love sleeping after a workout and protein binge. mmmm
Click to expand...

That's you. I do my benches underhand grip and rest the bar in my hand as it will force me to be in control of the weight and not expend energy gripping the bar. Excessive gripping means that you are NOT in control of the weight... The weight is in control of you and you are fighting it. With the weights that I lift, that can cause you to get hurt. So I practice control of the weight with the muscles designed to do the lift and not fighting the weight at every step of the movement.
 
Allon, that exactly why I do 1 set. For me, unless I'm doing lower rep, multiple set strength and power work, 1 set of an exercise using moderate reps fries my muscles or maybe the CNS. Even with several minutes rest after a set of say 10 reps, my performance will drop 40% or more. I just don't see the point in doing a second set of 5 with the same weight. Sometimes I'll get a lighter weight and do a burnout set. On the other hand, if I switch between different exercises doing 1 set each, even with minimal rest time and breathing like I just ran a marathon I can put out a good effort with most of my strength. Even though I try not to train to failure, I still get real close. I used to train every fuggin set to failure in the past so I know exactly when it's gonna happen. I generally stop the set on the last rep I can complete, the 1 right before I know I'm gonna fail. I would definitely qualify my sets as HARD sets. I would guess I'm mostly fast twitch throughout my body.

IMO, you can never make grip too big of an issue, You are only as strong as your grip is(I would add abs to that too). If you've ever done any kind of strongman lifting you would know that. Of course your priorities are different and you don't put as much emphasis on grip work, which is fine. To each his own.

I use an underhand grip too, when I do BB inclines. Also thumbless when I do most back type movements. I think you don't quite understand my emphasis on grip or how I think about it so I'll explain it to you.

I do several exercises with a thumbless grip so that I can put most of the emphasis on the muscle I'm working, just like you. When I do rows, pulldowns, incline bench I use a thumbless.

I do one hand DB cleans and deadlifts to build the grip mainly, and some overall body strength, but mainly it's for the grip and a little for the traps on the cleans. I do regular BB cleans too.

So you see, if my goal is to work a specific muscle, if using a thumbless grip will help isolate the muscle I'll use it. IF it doesn't help I don't use it. And I do seperate movements specifically to stress the grip. Best of both worlds imho.
 
10-15-04

Leg Day

YAEYAHYAHyah!

I love leg day. I love squats. Squats love me. Look at how lovely they make my quads be, and a nick nak paddy wack, do another squat.

Squats 95x1, 105x1, 115x1, 125x1, 135x1, 145x1, 155x1, 165x1, 175x1, 185x1, 195x1, 205x1, 215x1, 225x1, 235x1, 245x5x1, 1x2 all solid


Glute Ham raise BW only 1x5, gonna make these my major ham exercise. Will do 3x5, 2x per week. I was amazed. I did 5 perfect full range reps no problem. My hams must be strong or something because I thought these were supposed to be harder? Had a powerlifter watch my form and no problems with it. I thought I'd only be able to do a few partials but woohoo! Me have strong hams and butt. I am psyched because I know how good glute ham raises are for the hams, way better than single leg curls. I did feel alot of pressure in the hams which was good.

Cable Pullthroughs 120x1x8, 150x1x8

Standing calf raise 330x1x8, 345x1x6, 360x1x5, all strict full range

Hanging leg raise BW+2.5lbs held by feet 1x12+5 knee ups

Solid workout. Felt strong, got some good pointers on the GHR from a PL'er at the gym. Felt worked, but I walked out of the gym feeling strong with more in me. That's how I like to feel after a workout baby!
 
Ghetto, did I understand from your above post that you did about 10 sets of squats, each with just 1 rep? How does that effect you? I guess you are working on strength?

Regarding grip, I didn't read all of the above posts about it but I must say that I was discussing this last night with a freind of mine who is a trainer and we both agreed that grip almost the most important thing. Many exercises are limited by the power of your grip.
 
Ya, you're only as strong as what you can grip ie., pick up with your hands.

Actually I do about 15 warmup singles, then my working sets consist of 6 singles with the same weight. I think it works AWESOME for strength. So far of the methods I have used I think this is the best for building squat strength, but that just may be for me. I don't like anything over 3 reps for squats.

As a bonus it happens to build my quads like no other, but everyone responds differently and I can't guarantee other's would get good hypertrophy off squat singles.

And the singles obviously aren't max singles. I would estimate my max singles at about 30lbs more than what I do for 6 singles.
 
10-18-04

Chest DAy

Who doesn't like training chest. I have met very few lifters who don't enjoy training chest. Something about having big pecs you can bounce.

Barbell Bench-warmups, 165x10x3 solid
Dumbell bench 65's x1x10-11
Barbell Incline 130x1x12
Cable Flyes-60 per side, 1x10

Incline situp/crunch BW+35x1x10
Stability Ball crunch BW+25x1x25

Very good workout. Feel worked, but like I could go back and lift the weights I just lifted. Feel strong. Not tired, but I may nap anyhow.

Getting better and better at gauging how hard to push my sets to get progress, but not push so hard as to overly fatigue myself as I have a tendency to train balls out too much. Also getting better at gauging rest time between sets based on how I feel. Very happy with today's workout.

Went to the local supp store and the owner hasn't seen me in about 2 weeks and right off the bat he said I look like I've put on some good mass. MUSIC BABY MUSIC. You know what I mean.

Bodyweight 210lbs.
 
10-19-04

Back DAy

DB Stiff legged Deadlift, warmups-80's x1x15, hard set
Widegrip cable pulldown 140x1x12
dumbell row 62.5's x1x12
Barbell pullover 85x1x12
Close grip pulldown 150x7-8
barbell row 135x6
dumbell shrug 85's x1x20+
Leaning one arm DB shrugs 85x1x15+
Hammer shrugs 200x1x15-20
Cable row 140x1x15

Solid back workout. Felt a little pump in the lats. Was happy about that.

Weight was around 210.5lbs.

Good workout, felt strong. Feel fine after.
 
theres nothing that i like better than a killer workout, and then feeling like a million bucks after. unless i have sex after that of course.
 
10-21-04

Shoulders/arms day

Seated dumbell press 30's x1x27, 57.5's x1x7
L-laterals 25's x1x12-13
bent laterals 22.5's x1x12

DB's elbows out incline ext. 30's x1x14
close grip bench 130x1x14-15
Incline Alt. DB curls 25's x1x9-10
cambered bar curl 65x1x8-9
DB's elbows out ext. flat 30's x1x12-13
Skullcrusher's to chin 80x1x10-12
Wide grip BB curl 50x10
hammer curls 22.5's x1x13-14
cable pushdowns 100x1x5-110x5-120x5-130x6-8= 1 continous set or 21-23 reps total set

incline situp/crunch-higher notch BW+25x1x10
Cable crunch BW+70x1x25-30

Was very happy with the workout. Felt strong even though on Tuesday I tweaked my left shoulder a little doing BB pullovers(which I will not be doing anymore along with BHN's). The first dumbel set was to pump alot of blood and fluid into the shoulder to warm it up well. Technically set a PR with the 2nd set. TEchnically set PR's on every set today. I'm Superman. Ya baby, "believe it, or at least fake it" (Muhammad Ali). I like those cable crunches better than the ball crunches I've been doing so I'm gonna make them my 2nd main ab crunch exercise after the inclines. Got a nice pump in the very lower part of the tricep next to the elbow from the DB's elbows out extensions which I read about in an article by Dave Tate at T-nation. Great exercise. Another main stayer. MY ability to judge how hard to push each set is improving by the workout and I am feeling stronger after the wrokouts as well as stronger when I go to workout. I finding that fine line between enough and too much. Also getting good at not rushing between sets to fast. I have found teh pump stays whether or not I move hella fast between sets or chill, and moving really fast fatigues me. Also, I will N E V E R purposely train to failure or strain on a last impossible rep again. I am getting bigger and stronger than ever before at a faster rate with more volume, and less intensity, ie not going to failure. I am beginning to believe that training to momentary muscular failrue is not optimal or even wise for certain people, like me. I have a very strong constitution despite the fact I never get flu shots or take antibiotics. I RARELY get sick. I have a strong libido. But training to failure and straining very hard on moderate rep sets really fatigues me overall, and not in a good way. I much prefer to cut a set off on the last rep I know I can make, which is always a fairly hard rep, but doable, rather than strain until I feel like my eyes are bugging out trying to get that last magical growth stimulating rep. What a load of horse SHIT, for me it is. I think for some it may work great or work, but for others it just leads to fatigue and an inability to train with enough volume or frequency to make maximal strength and size gains. At least that's what it does for me. Lifting is facinating to me, and now that I'm old enough(24) and wise enough to really pay attention to my body, while still in my prime growth and strength potential years is a blessing because I am reaping the rewards. The SECRET to bodybuilding IMO. Find what wroks for you. Pay attention to your body and the way it feels and responds to different training methods, dietary habits, sleeping patterns etc. Oh wait, I forgot, lifters have been saying this since like FOREVER!

Train hard, Train Smart, Train YOURSELF.
 
10-22-04

LEG DAY BIATCH.

I love training legs. Probably because they are my naturally biggest and strongest bodypart.

Squat singles with 10lbs jumps from 95lbs-250x6x1 solid.

I seemed to be squatting a little more upright than my last workout. I attribute this to my hams and abs getting constantly stronger and able to bear the load rather than leaning more and needing the lower back to lift it. Very happy about that, although if I was gonna go for a max single I'd use a combo of some extra forward lean to get those few extra pounds, not that I lean too much anyway normally. ALso felt my hams contract a little more than normally while rising out of the bottom and I am VERY happy about that. It's the GHR for sure.

Glute/ham raise 3x5,4,4 was satisfied with the reps I got. Feel a strong sorta isometric contraction when doing these as well as your typical contraction. These definitely hit the hams ALOT harder than regular leg curls, at least to me. Will be a staple in my leg routine F O R E V E R.

CAlf Raise 330x5, 345x5, 360x5, 375x5, 390x5+ with stretches and held contractions

Hanging Leg Raise, feet go up about 45 degrees past parallel to floor, definite hip rotation towards the upper part which is good. I feel this exercise in the whole midsection, not just lower.
5 all the way up, 5 to parallel, 8 knee ups in 1 continuous set.

Very good workout. Felt strong during and after workout. No fatigue or minor tiredness. My hams will probably be screaming at me tomorrow.

Gonna try to get 450 grams protein ED this weekend and sleep 10 hours each day. I love the weekends. It's what keeps us sane or at least semi-sane in this insane world.
 
yeah, legs are my favorite day. i notice many people just do legs to keep it all balanced. i saw this guy in the gym today. total upper body guy, plus he was crazy- talking and laughing to people that werent there, and following poeple from machine to machine.

ghetto, your turning into a HOSS man!! keep it up! you have one intense schedule. now i know why you eat so much damn protein!
 
10-25-04

Chest Day

Bench press warmups-170x10x3 solid
dumbell bench 65's x1x11
Barbell incline 135x1x12
New cable flye contraption 50x1x10

Incline situp/crunch-higher notch at about 45 degree angle now, BW+25x1x8
Cable crunch 90x1x25+

Felt strong in the workout, especially on bench and incline. DB's went good. Going up to 67.5's next workout. I'm gonna make it a habit to only go up in weight on an exercise if I can get my target reps 2 workouts in a row. I want to progress as fast as possible, but I don't want to be greedy and overwhelm my body's ability to adapt to the weights. Was supposed to do 130 on the inclines, BUT I just felt like 135 and I hit max reps with 1 to spare. Will stay at 135 again next workout, then go up 5lbs the next.

The new cable contraption machine felt good. I'll stick with it. It's a little smoother and I ca nadjust teh pulle yto be at shoulder heigth and behind me to simulate a flat style flye better.

Feel good after workout. Not tired, but feel a little worked which is about perfect overall. I know I either pushed my sets too hard, moved too fast between sets and exercises, or did TOO much if I feel tired and spent after a workout. Stimulate, not annihilate I think Lee Haney said, and I wholeheartedly agree.

All in all, excellent workout, but I expect nothing less. After all, I am Superman(it's a state of mind, I know I'm not really Superman, or am I?). :garza:haha!
 
GhettoStudMuffin said:
Ya, you're only as strong as what you can grip ie., pick up with your hands.

Actually I do about 15 warmup singles, then my working sets consist of 6 singles with the same weight. I think it works AWESOME for strength. So far of the methods I have used I think this is the best for building squat strength, but that just may be for me. I don't like anything over 3 reps for squats.

As a bonus it happens to build my quads like no other, but everyone responds differently and I can't guarantee other's would get good hypertrophy off squat singles.

And the singles obviously aren't max singles. I would estimate my max singles at about 30lbs more than what I do for 6 singles.
Click to expand...

AAh , this is what you mean by grip. I understand where you're coming from better now. When I think of grip , you don't have to actually pick it up , because at this point endurnace comes into play. In some cases picking something up with your hands doesn't necessaryily mean you have good grip strength. Palming a basketball for instance means that your fingers have the length to GRIP the basketball but it isn't a measure of strength as it takes very little strength to grip the bball. Do you understand where I'm coming from?
 
gjohnson5 said:
AAh , this is what you mean by grip. I understand where you're coming from better now. When I think of grip , you don't have to actually pick it up , because at this point endurnace comes into play. In some cases picking something up with your hands doesn't necessaryily mean you have good grip strength. Palming a basketball for instance means that your fingers have the length to GRIP the basketball but it isn't a measure of strength as it takes very little strength to grip the bball. Do you understand where I'm coming from?
Click to expand...

Do you consider picking up an atlast stone a measure of grip strength?
 
Picking up an atlas stone is an excellent test of grip stregnth imo. A weird one too. I haven't picked up any atlas stones, but I have picked up some +150 smooth rounded boulders and I could not get a grip on anything so I had to spread my fingers and really pull the rock against me. A bitch of a grip strength test imo. My forearms and finger extensors ached for days after the first time I lifted several smooth boulders.

Grip strength to me is very heavy farmer's walks, thick bar cleans and deads, atlas stones and smooth boulders, picking up heavy sandbags, smooth side out plate pinches, plate curls, COC grippers, bending nails, heavy one arm deadlifts etc. That's what I think of when I think of grip strength. Stuff that requires above average lifter grip strength to do and that takes training to build up to.
 
GhettoStudMuffin said:
Picking up an atlas stone is an excellent test of grip stregnth imo. A weird one too. I haven't picked up any atlas stones, but I have picked up some +150 smooth rounded boulders and I could not get a grip on anything so I had to spread my fingers and really pull the rock against me. A bitch of a grip strength test imo. My forearms and finger extensors ached for days after the first time I lifted several smooth boulders.

Grip strength to me is very heavy farmer's walks, thick bar cleans and deads, atlas stones and smooth boulders, picking up heavy sandbags, smooth side out plate pinches, plate curls, COC grippers, bending nails, heavy one arm deadlifts etc. That's what I think of when I think of grip strength. Stuff that requires above average lifter grip strength to do and that takes training to build up to.
Click to expand...

During High School we used to grip eachother hand trying to hurt the other guy. You know you have a good grip when you can make people tap.

You idea of grip is more broad and general whereas my idea of grip is very specific
 
10-26-04

Back day

Dumbell Stiff-legged deadlift, warmups-85's x1x14, coulda done 15, but nah, didn't feel like it

Wide grip pulldown 140x1x12
Dumbell row 65's x1x13
Close grip pulldown 150x1x8-9
barbell row 145x1x10
Dumbell row 50's x1x15
Cable row 150x1x12
Barbell shrug 205x1x15
Hammer Shrug 270x1x20
30 degree incline dumbell shrug 75'sx1x15
Wide grip lat pulldown shrugs for lats 160x5-180x10-15, 1 set
Hanging leg raise hold for 10-15 seconds, then 4-5 leg raises, then 4-5 knee ups, 1 set

Good workout. Felt strong. Feel good after. Left the gym with some left in me, just the way I like it.

Gonna increase wide pulldowns to 150, dumbell rows to 67.5, BB row to 150, barbell shrug to 215, hammer shrug to 290 next workout.

I am very happy with my workout today, as usual. Pimp juice, baby.
 
10-28-04

Shoulders and Arms day

Felt like something different today.

Barbell clean and press 65x3, 75x3, 85x3, 95x3, 105x3, 115x3, 125x2, 135x2
Barbell push press 145x1, 155x1, 165x1
Barbell C+J 175x1, 185x1, 195x1, I could prolly jerk 225lbs if I could clean the weight up, but my technique SUCKS and I pretty much brute strength it up lol. 205lbs is my max clean for now.

Dumbell laterals 27.5's x1x12
one arm laterals 25x1x15

Barbell curl 80x4x4
elbows out DB extensions 32.5's x1x10-12
Alt. DB curls 27.5's x1x9-10
Close grip bench 135x1x15
Hammer curls 30's x1x10
Skullcrushers to chin 85x1x11-12
triceps pushdown(different machine) 90x1x10+

45 degree angle incline situp/crunch BW+25x1x8 solid
cable crunch 100x1x15

Felt strong. Good workout. Still had some gas in the tank when I left the gym which is how I like it. Gotta build up, not tear down, baby. Hard workout, but not too hard. Use same weights next workout for laterals, and arm exercises.
 
have you weighed yourself lately? have you broken 215 yet? i need to brush up on my cleans and presses. its something i havent done since highschool. i think that would round out an arm day really nicely. i really like your shoulder and arm day. hits everything but the lats and traps. do you notice your biceps getting a little overtrained doing them two excercise days in a row (workout, rest, workout)?
 
Good questions.

Haven't weighed myself in a few workouts. Not too concerned about it. I'm getting stronger and stronger and still eating alot so I'll keep gaining, but I'm past that just getting back into training period that usually for me lasts 2-3 months so the bodyweight gains have slowed, but the strength is right on pace. I don't want too gain TOO fast. I eat alot as it is and I don't want to turn into a total lard ass. Some chub, no problem, looking like Fat Albert, no way, no how.

Technically the traps get hit a little bit with the cleans, but since I don't do cleans every time it's fairly nominal. But I train lats and traps hard on back day.

I have no problems with over training the arms with my current schedule. Technically the tri's get hit 2 days a week pretty hard off this setup and they like it alot. The bi's don't like volume quite as much as the tri's do for me, but they like getting hit hard directly once a week with another indirectly day from heavy pulling(back day). So my schedule is perfect for now.

It seems hard to overtrain now to me since I eat alot of protein, take my vitamins/minerals, sleep 8 or more hours a night and moderate my efforts in the gym, ie., train hard, but not to failure and take as long as I need between sets to rest optimally.

10-29-04

LEG DAY BIATCH!

Squats-ascending singles to 255x6x1 solid.

Glute/ham raise-5,4,3,3,2. Learned how to really perform them properly by reading a good Dave Tate article. So, I wasn't able to crank out quite as many as last workout cuz I did the exercise completely correct, although not bad last time, just not quite right. Gonna switch to a 5x3 format instead of 3x5.

Reverse hyper-20lbs x1x12 reps. I know, 20lbs is lame, but I wanted to do good technique. Seems you have to swing the legs abit at the bottom or the belt goes limp. Have to investigate that more thoroughly next time I do it. Don't mind doing them a little ballistically if I have to. Use prolly 40lbs next time and a little more swing, unless that is, my investigation of the inner workings of this new fangled contraption prove my techique to be FAULTY. We shall see. Elementary my boy.

Calf Raise 330x5, 345x4, 375x4, 390x3, 405x8.

Hanging Leg raises- Getting damn near to touching my feet to the bar without using momentum every rep! Did like 8 high, 3-4 waist, and 7-8 knee ups. Good stuff.

Pimp juice is flowing freely NOW. Left the gym feeling STRONG. I am getting it down to a science as to how much work to do, how fast to do it and how hard to push it in my workouts and I am reaping the rewards baby! YAE YAH!

Btw, helped a guy get 135lbs off his chest on the barbell incline. I was pacing back and forth calmly in front of the squat rack when this little guy calls out "hey buddy, can you help me out". I see clearly that the weight is pinned to his chest and proceeded to rush over and pull it up quick like. I let him know it has happened to me too. Actually it never has because I role the bar down my stomach, then clean it and put it back on the rack, but that RAAARREELLYY happens. I just didn't want the guy to feel bad. At least he was pushing himself you know? Anyway, that's my good deed for the day.
 
i just about got some weight stuck on me yesterday, but it was enought that i could have rolled it down and just stood up like you said. there was this 14 year old in the gym yesterday that was working out, i gave him some pointers and told him to forget all the single joint stuff he was doing. he was about 100 pounds but looked like his arms were getting pretty swole for his size.

you can almost touch the bar with your feet? damn man!! thats hard stuff!! do you keep your knees locked out or do you bend the legs a bit?
 
I don't use any momentum when I do them. I start each rep from a deadhang. I bend my knees just slightly otherwise it seems to make your hips do more work than the abs, at least for me it does. I might be able to do 1 perfect straight leg raise to the bar, maybe. Within a couple months I'll be doing 10 raises to the bar with just slightly bend legs. Right now I'm about 10-12" away from the bar so that's still pretty damn high.

I work my abs hard and heavy with steep angles so they're getting real strong. I prolly don't look like I can do the stuff I do, but that's just cuz I don't have a 6 pack showing and I'm +200lbs.

It feels good having strong abs. Most of the guys smaller than me can't do them as high without cheating and swinging their legs. Just goes to show that hard work, progressive resistance, time and patience can do it all bro.
 
thats exactly what i was thinking. at your weight and structure getting your legs up is a HUGE feat. at my weight it is still damn hard. i have tried to do it multiple times, and its hella hard for me- i have never had the determination to get that strength yet. i still have to swing and bend my arms to lean back far enough and get it held.

its much harder for your body to do it with straight legs, and if your hammies arent flexable enough the hips have to take over the slack to raise the legs. have you tried them on your hands? (since you can get your legs up so high)
 
My hams are very flexible. I do stiff-legged dumbell deadlifts and touch the floor with the dumbells with slightly bent legs, just enough so the knees aren't locked. I just have to bend the legs slightly or it brings the hips into play unnecesarily with hanging leg raies. I have wide, powerful hips so it happens too easy.

I don't think I could do it on the floor. That would be really hard at my size and build. MY abs may be strogn enough if I was lighter, like when I weighed 156lbs, but even then I had thick muscled heavy legs so maybe not. Maybe in 6 months when they are hella strong I may try it just cuz.

You can build the strength to do it, it just takes time. I guess I've been training my abs consistently for about 5 months. I started training them in the summer before I started lifting and it has really paid off. Even though I have a smooth stomach with some chub, if I flex my abs they are rock hard and you can feel the lumps. But I'm not worried about the abs showing. Not for a long time. I just want them strong and functional for my heavy squats and lifting in general. I have noticed I rarely get even minor back discomfort nowadays and I attribute it to the abs work more than anything. Also my squat for mis better than ever and so is my deadlifting ability. Strong abs are truly the key to real power overall. I knew this for along time, but never truly realized how important they are.

When I started training abs at 195lbs I could barely lift my legs to horizontal from a dead hang lol. I had to do knee ups and they were wimpy ones because I couldn't get my hips to rotate up on the movement. Also I struggled to do even 15 decent crunches and lying leg raises or 20 situps HAHA. Once I could do those then I worked at holding my legs horizontal for as long as I could and then burn out on knee ups. Then when I got to the gym I started doing leg raises to horizontal on the leg raise machine where you have hand grips for help. Once I could do 12 straight reps then I started dong them higher than horizontal. Once I could 12 of those then I did them with a 2.5lbs weight held by my feet for 10 reps above horizontal. Then I moved to the bar and did them as high as I could until my abs fatigue and then they get lower until I can't do them parallel and then I do knee ups to burn out. I attribute incling weighted situp/crunches to building the strength too as I do situp/crunchs on an incline board set at about 45 degrees now with 25lbs for 8 reps, whereas I started at about a 15-20 degree angle with 10lbs. I also switched from stability ball crunches where I built up to 25lbs for 25 reps to cable crunches which give a superior contraction imo.

So you see, it's been a gradual progression in the last 5 months or so.

You can do it if you want. Abs can get VERY strong just like any other muscle and you can build them to get bigger as well. Bagillions of lying leg raises and crunches are not the way to go for a 6 pack and powerful abs. Heavy weights and tough angles are imo.

My goal is to do 10 perfect leg raises to the bar with 25lbs attached to my feet. 6-10 perfect 45 degree incline situp/crunches with 75lbs and 10+ cable crunches wit hthe whole stack.

Believe in yourself John and you can too. Just always remember, it's hard to really shine in any one thing when you spread yourself across so many different activities. Eventually you will probably narrow down the list of things you do to those you truly love the most and want to see the greatest results in.
 
GhettoStudMuffin said:
Believe in yourself John and you can too. Just always remember, it's hard to really shine in any one thing when you spread yourself across so many different activities. Eventually you will probably narrow down the list of things you do to those you truly love the most and want to see the greatest results in.
Click to expand...


so true. so true. i know you have been saying that for the past few weeks, and it's something i have dealt with most of my life. jack of all trades and master of none. if lifting is a hobby then i have five major hobbies right now, and then school. fortunatly all of the hobbies are physical with the exception to remote control cars. i am getting burned out on the dancing and breakdancing though. just not fun anymore, and its not going to help me stay in shape in the long run. specializing and cutting the extranious is on my plate. first goal- get my abs strong as yours!
 
11-1-04

Chest Day

Barbell Bench 175x9x3, 10th set by 4
Dumbell bench 70's x1x10
Barbell Incline 135x1x13
cable flyes different machine 60x1x10
Incline situp/crunch-highest setting now BW+25x1x6-7
cable crunch 110x1x20+

Technically a good workout. My elbows on the sides were bothering me a little on the BB bench. The brachialis muscle I think. I'm gonna quit the hammer curls as rows seems to hit it very hard anyway.

I couldn't go up to 67.5's because they go up in 10lbs increments from here on up. No problem though as I got 10 reps solid with the 70's haha. Gonna stay with them for 4 workouts before I move up to the 75's.

Felt fairly strong overall besides the elbows buggin a little. Nothing a good night's sleep can't take care of. Gonna go to 180lbs next workout on the bench as well as bring my grip in slightly. Go up to 140lbs on incline.

So, all in all a good workout. Feel good right now physically, relaxed.
 
on the inside of the elbows or outside? hammer curls would target the brachialis a bit extra.

looks like an awesome workout man. is that the 45 degree incline you press on? hehe, you could press me for your weight instead of a barbell.
 
p.s. i KNOW if you sat on the floor, and got your ass off the floor, that you could at least keep your feet off the floor for a few seconds. just try it once and see how you like it for abs and tris.
 
I'm sure doing slow leg raises with legs straight as possible is the best technique on this, Hopefully I will be able to get 3-4 to shoulder height for a start. My abs are pretty strong as I work them out all the time but not that strong.
Ghetto, do you hang with your arms on a pullup bar or do you have your elbows in hanging harnesses? That's what my gym has...
 
Outside of the elbows. Pretty sure it's the brachialis muscle. It was fine today. I think it was the skillsaw I was using yesterday at work that tired them out.

Ya, it's the 45 degree standard incline bench. Prolly could bench ya a few times lol.

Allon, I hang straight arm from a pullup bar, no elbow slings. Just don't use the elbow slings, they make the exercise ALOT easier when the goal should be to make it tougher. I use a moderate rep speed. I start each rep from a dead hang so maybe a 1 second pause between each rep. I swing my legs as high as I can and then try to lower them a little slower. Then repeat and watch my legs go lower and lower until they can't go to even parallel which usually taeks around 10-12 total reps, the nI burnout it out with knee ups until I can't do those either for 18-20 reps usually. That's all just 1 set. I don't do anymore sets because my abs fatigue very quickly so they like heavy weight, intensity and then that's it, they're shot for the day.
 
11-2-04

Back Day

I felt STRONG in the gym today.

FElt like BB deadlifts instead of Stiff-legged DB deads

Barbell Deadlift-singles and doubles in 10 and 20lbs jumps to 350x1
Barbell Row 155x9-10
DB row 70x12
Parallel grip wide pulldowns 150x7-8
DB Row 75x6-7
Cheat BB Row 185x5
Cable row 160x10

Hanging Leg Raises-very close to bar x7-9, several to parallel, and 7-8 kneeups to finish.

Felt very strong today. Just one of those days. Concentration was excellent on the deadlift. Told myself I wasn't gonna stop till I pulled 350 and I pulled it biatch! Fairly happy about that, haha. Left the gym feeling pretty worked, but still some left in me. Good workout. Gonna eat a little sooner than usual tonight and try to get 8 1/2-9 hours sleep tonight. Low back is already a little sore, but in a good way.
 
i bet you will sleep like a baby. a nice big meal after a workout and then a sugar snack 30 minutes before bed puts me out.

those leg raises are killer. its the most effective ab workout ive ever tried. just like you said- steep angles and heavy weights. and then the kneeups are perfect for getting that hard contraction toward the end. i bet you will hit your toes on the bar in the next 3 or 4 ab workouts. its right there man! i was honestly suprised when i got my legs up past parallel with no momentum. keep hittin it hard.

thats a nice deadlift. i need to do those insead of squats next time.
 
Thanks on the deadlift. Not bad for like 2 months training. My goal is gonna be 455 by Christmass 2005.

You should squat and deadlift once a week each on different days imo.
 
11-4-04

Shoulders/arms

Seated DB press 57.5's x1x9 2rep PR
A bunch of different laterals and lighter weight presses for pumping effect

Cambered bar curl 85x8-9
Elbows out DB extensions 32.5's x1x13
Close grip bench 140x14
skullcrusher to chin 85x9-10
cable pushdowns 150x15+
overhead cable extension 110x12+
A bunch of bicep exercises scattered throughout for pumping.

Highest angle incline situp/crunch BW+ 25x1x8
Cable crunch 120x15 or so
stability ball crunch/situp BW+25x15(plate held at arms length, talk about super contraction). I think I'm gonna switch these and cable crunches out every other workout. Much better than plate on chest crunches imo.

Good workout overall. Beat my last seated DB press by 2 reps. Looking forward to crankin 10 reps out for 2 workouts in a row. Then hit up the 60's. Gonna go to 35's for elbows out DB ext. next time and stay at 140 and 85 for the other 2 for 1 more workout before going up on them. Gonna stay at 25 for 1 to 2 more workouts before going up on inclines.
 
11-5-04

Leg DAy

Squats-260x1,1,1, 275x1, 265x2
Glue/Ham raise BWx3,3,3,3,2
Reverse Hyper 50x12
Calf raise 405x8+, 270x12+
Hanging Leg Raises the usual

I wanted to go see a movie after the workout. That didn't happen lol as my workout didn't end in time lol.

Almost ripped the ass seam in my shorts a couple times today while doing squats. Time to buy some new shorts that stretch better haha.

I thought I was going to rip the ass seam out of my shorts at any time so it messed my concentration up a little and my reps weren't as good as they could be with 260 which pissed me off so I did a 4th single with 275 and a double with 265 to finish, no problem.

Next workout will be better as I will buy some new shorts on leg day.
 
hahaha!!! thats great man! i was just looking at some pants ealier and saying to my self how bad they would rip apart doing squats.

you can squat 126% of your bodyweight for reps
 
5'8 1/2"
210lbs
BF=?

Looking in the mirror it's probably 17%.

It's hard to say because I have seen picks of 15% BF and I think I look a little chubbier, but then again, I have more muscle size then the pictures I saw which were of some average non-lifter type joe. Hard to say.

What's you height, weight and BF%?
 
GhettoStudMuffin said:
5'8 1/2"
210lbs
BF=?

Looking in the mirror it's probably 17%.

It's hard to say because I have seen picks of 15% BF and I think I look a little chubbier, but then again, I have more muscle size then the pictures I saw which were of some average non-lifter type joe. Hard to say.

What's you height, weight and BF%?
Click to expand...

You're a short some bitch like me.
:)
Right now 5'9 ish and 245. I've lost 15lbs cutting. Bodyfat around 20% , which is the reason why I'm cutting.
 
Ya, I kinda like being my height at times, actually alot of the time.

I appear physically bigger than alot of people because of my height and my solid bone structure. It sounds like you did what I'm gonna do. I'm gonna bulk up to 250-260lbs and then lean down to 215-225lbs at 10% which is pretty fuggin yoked at 5'8 1/2" imo.

I find losing bodyfat pretty easy if I actually focus on it. SAme with building muscle which I find pretty easy as long as I eat, sleep and workout enough. But, I"m an endo-mesomorph so I tend to add chub fairly easily as well as muscle. I don't stress though, because I know I can cut it later.
 
11-8-04

Chest Day BIaTCH....

Barbell bench- warmups-180x3,3,5,5,5,10
WTF!? FElt like I coulda have done 11 maybe 12. Mid 3rd set I felt like switching to 5x5 for awhile which I had planned on doing, but I just instituted it right there during the set lol. I'm a weirdo haha. Well I was gonna do a 4th set of 5, but when I hit 5 I was like man, I got alot more in me, so then 6,7,8,9,10 and rack. Definitely had 1-2 more reps in me. VERY happy about that.

DB Bench 70's x1x10. Gonna do it for 1-2 more workouts before I go up to the 75's. I want to own this weight.

Incline barbell 140x1x1-12? Forgot, but I know I did 10.

CAble flye 60x1x8. Didn't rest long after the incline so my chest wasn't fully recovered yet. Got some pump in the chest.

Top notch incline situp/crunch BW+25x1x6. Wasn't feeling the abs today all that much. Contraction not that great, but not bad.

CAble crunch 120x1x20+

Stability ball crunch with 25lbs plate held at arms length. These hammer your abs man. Require some arm strength too. 1x15

Overall a good workout. Great on bench and incline! Standard the rest. I'll go to 185x5x5 for next workout and stay at 70's and 140 for DB bench and incline. Cable flye stays the same.

LEft the gym with alot of reserve in me. Might be cuz I'm 4 days in on my second cycle of 1-AD, might be just a great bench day, might be cuz I slept 21 hours this weekend on Friday and Saturday night, or it could be all of the above combined. Who knows. HAHA!

Bodyweight 213lbs.
Bodyfat? WHO CARES FOR NOW lol........
 
Awesome shit bro,

But for real if you are hitting a weight for 10 on your 6th set, and you are thinking of hitting 5x5...then...STOP FUCKING AROUND and boost the weight bro! You should be pretty wiped at the end of your 5th set! you should prob be hitting 205 for 5x5, and also go up on the DB press, if you can hit 2 sets of 10 of the weight, then go up, stop hitting the same weight, cuz your not taxing your muscles enough!!

I like your workouts for abs, I am starting to use more weights involved now, cant mess with teh cable crunches cuz we only really have 2 cable machines, and they are always packed! You got to be pretty good size already if your 213 at 5'9, cuz I am 6' and my goal weight is 215...LOL

you ust want to get huge!!

Peace
 
Thanks man.

I'm bigger than average bone structure and muscle wise. Most people say I look thick which is fine by me. Definitiley not lean, but not quite chubby either. Ya, I do want to get HYOOGE then cut down lol.

As for the barbell bench. I always train hard and I've been adding 5lbs a week to it for the last 9 weeks since I started training. I've been doing a 10x3 set scheme which I really like, but during the workout I felt I was ready to switch to 5x5 for the next 2 months or whatever. Until I feel a need to change again ya know?

AS for the 10 reps, I guess I just didn't realize how much reserve I had left in me after doing the sets of 3 since I started training.

I'm not gonna get greedy though. I'll go up my scheduled 5lbs and keep on plugging. I'll hit 205x5x5 in about 2 months. Thats not bad for 4 months of training. Actually I think that's pretty damn good imo. I'm coming back from a 9 month layoff.

I just don't want to rush it. I like to add weight whenever possible, but I like to go up when I can do a weight 2 workouts in a row usually. Also, I don't train to failure.
 
11-9-04

Interesting day.

Trained with the powerlifters in my gym. They are natural lifters and I believe it.

Saw a 30 something year old guy squat 340lbs at 160lbs bodyweight? Not bad. Almost got 375lbs.

A 50+ guy squatted 475lbs and had some more in him.

Another guy there competes at 242 I believe and the guy looked like he was 280lbs. He was yoked! Think his total is 2100lbs. He seems to be the head guy, sort of a coach and training partner in one. Good guy. Actually, they all seem to be pretty cool and good natured, albeit intense. MY kinda attitude.

They invited me to start working out with them Mon-Tue-Thu-Fri which are my usual days anyway. Obviously my bodypart schedule is gonna change and how I split it all up, but this is GREAT!

I am gonna learn so much. I love the atmosphere. You watch, I'll be a lifting monster!

Bench 500
Squat 850
deadlift 750

or more?

Can I do it with time. I think so.

Me a competitive powerlifter in the future? Maybe....
 
GhettoStudMuffin said:
11-9-04

Interesting day.

Trained with the powerlifters in my gym. They are natural lifters and I believe it.

Saw a 30 something year old guy squat 340lbs at 160lbs bodyweight? Not bad. Almost got 375lbs.

A 50+ guy squatted 475lbs and had some more in him.

Another guy there competes at 242 I believe and the guy looked like he was 280lbs. He was yoked! Think his total is 2100lbs. He seems to be the head guy, sort of a coach and training partner in one. Good guy. Actually, they all seem to be pretty cool and good natured, albeit intense. MY kinda attitude.

They invited me to start working out with them Mon-Tue-Thu-Fri which are my usual days anyway. Obviously my bodypart schedule is gonna change and how I split it all up, but this is GREAT!

I am gonna learn so much. I love the atmosphere. You watch, I'll be a lifting monster!

Bench 500
Squat 850
deadlift 750

or more?

Can I do it with time. I think so.

Me a competitive powerlifter in the future? Maybe....
Click to expand...

You have a long way to go and alot to learn. Go plat and post some pics :-)
 
Good luck bro, that is some serious shit!!! and those are some serious numbers, but anything is attainable with dedication!!!!

Keep us posted!!

peace
 
Thanks for the encouragement guys.

I definitely have alot to learn, but I have a decent base of knowledge already, buuuuuut powerlifting is a whole new game.

After 9 weeks back of training I can bench prolly 225, squat 300 and deadlift 350. I know their are guys that lifted lesser weights than those in the beginning that can now lift the numbers I put up. I definitely think I'm capable of it. Thinking anything else is defeatist whether or not it actually happens, ya know?

As for pics, nope.

Maybe in 5 years after I've really yoked up and then cut down HAHA.
 
GhettoStudMuffin said:
Thanks for the encouragement guys.

I definitely have alot to learn, but I have a decent base of knowledge already, buuuuuut powerlifting is a whole new game.

After 9 weeks back of training I can bench prolly 225, squat 300 and deadlift 350. I know their are guys that lifted lesser weights than those in the beginning that can now lift the numbers I put up. I definitely think I'm capable of it. Thinking anything else is defeatist whether or not it actually happens, ya know?

As for pics, nope.

Maybe in 5 years after I've really yoked up and then cut down HAHA.
Click to expand...

It's all about progress. You snap the pics and put them in your gallery. A few years later you can look back when you had a pencil neck, twigs for arms and stilts for legs and say "WTF, was that really me??"

Anyway yopu talk a good game , now lets see some results...???
 
Lol, I don't need to prove anything with pics to anyone here. If and when I feel like posting pics I will, but not until then if there ever is a then.

Don't have a pencil neck, twigs for arms or stilts for legs so I could never have a look back picture like that, not that I'd want one lol.
 
i, on the other hand am made of cheaply constructed balsa wood dowels and have untreated 1x1 pine legs. its nice to see that i have made some physical progress along with strength gain.
 
GhettoStudMuffin said:
Lol, I don't need to prove anything with pics to anyone here. If and when I feel like posting pics I will, but not until then if there ever is a then.

Don't have a pencil neck, twigs for arms or stilts for legs so I could never have a look back picture like that, not that I'd want one lol.
Click to expand...

Relax Ghetto...
I guess have have verbally slapped you once or twice so I accept being slammed by you. Anyway when I look at pictures of me from say 3 years ago I was say 170, 175 and I was a stick. I was a good athlete but a stick nonetheless. I've worked for 3 solid years to get up to 260. I worked to make the gains that people here who have taken gear and can't get. I'm proud of that.

You say you're about 210 @ 17% give or take a few which means your about 170 without the fat. So when you make some solid gains 50+ pounds worth and look at yourself in pictures you WILL think you're a stick. Maybe I gave you too much credit...

Yes, it has nothing to do with proving yourself to others here. But it would be nice to see before and after pics of what was once and what may be... If you work hard enough.
 
ghetto likes to get a little rough with people. i think me and him swapped some heated words whilst we had just joined the boards, but its all about the lifting and being true to yourself in the end.

however, i would like to see some pics too man. ill show you mine if you show me yours :qt:
 
Well I would be a well muscled 170 if you put it that way, not a stick.

Don't know where you got the slam from. Where in my post did I slam you?

As for giving me too much credit, whatever. I really don't care. Maybe I gave YOU too much credit lol.

Btw, you might want to re-read your post that I supposedly slammed you for. Maybe you'll see that it could be contrued that you were calling me a pencil neck and that I talk a good game, but I don't back it up or something.

Also, I saw your arm pick and you're not exactly "lean" either bro. Take this post how you want to.
 
11-11-04

Light chest and shoulders/arms

Speed bench 115x3,3,5,3,3,5,3,5
Seated dumbell press 60's x1x10 solid
Incline bench 140x1x12
Elbows out DB extension's 35's x1x12
Close grip bench 145x1x14
skullcrusher to chin 85x1x10
rope pushdown 150x17-18

Stability ball crunch with plate held at arms length BW+35x1x12
Cable crunch 130x15+

Had a 12 hour work day today. Weigh 212lbs. Shoveled and wheelbarrowed 4 yards of 3/4" gravel all day and spread it plus other stuff.

Felt fine on my way to the gym, but not especially great either.

Killed it in the gym HAHA. What can I say? The body is unpredictable. I AM a Superman.

Stay with speed bench weight next workout.
Stay with the 60's on seated press.
Go up to 145 on incline.
Stay with 35's on DB extensions.
Stay with 145 on CGB.
Do parallel dumbell extensions instead of cambered bar skullcrusher next workout.
Stay at 150 on pushdown.

Same on ball crunch and go to 140 on cable crunch.
 
gjohnson5 said:
Relax Ghetto...
I guess have have verbally slapped you once or twice so I accept being slammed by you. Anyway when I look at pictures of me from say 3 years ago I was say 170, 175 and I was a stick. I was a good athlete but a stick nonetheless. I've worked for 3 solid years to get up to 260. I worked to make the gains that people here who have taken gear and can't get. I'm proud of that.

You say you're about 210 @ 17% give or take a few which means your about 170 without the fat. So when you make some solid gains 50+ pounds worth and look at yourself in pictures you WILL think you're a stick. Maybe I gave you too much credit...

Yes, it has nothing to do with proving yourself to others here. But it would be nice to see before and after pics of what was once and what may be... If you work hard enough.
Click to expand...
great advice IMO I think its really imporatnat to take bfore, during and after pics, not just to say "yea, look at my gains
but also to ensure that you are getting results that are noticable. Cuz if you are not seeing the gains then you know to change stuff up! but again that is just my .02

Peace
 
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