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A LIfter's Iron Log...

11-12-04

Back day

Barbell deadlift-singles to 275x1,1
Stiff-legged DB deadlift-90's x1x12
Hammer shrug 320x15+, 270x15+
Reverse Hyper 60x12,15

No ab or direct lat work. Have done ALOT of shoveling and digging this week. Took it easy on BB deadlift singles because my back was a little tense on the 275 singles so I stopped. Hit the stiff-legged's hard though. That reverse hypermachine is an awesome piece of equipment. Also a real ball buster haha.

Felt strong and had a good workout. Left the gym feeling moderately worked and strong. I'll do 275 for 6 singles next week and stay on the 90's for stiffie's. Will stay on 320, but do them explosively next week. Go up to 65 on the reverse hyper.
 
Increased weights and a tape measure are how I monitor my gains. Also when I see people I haven't seen every couple of weeks going man, you're getting bigger.
 
11-15-04

Heavy Chest Day

Barbell Bench 185x5x5 solid
Dumbell bench 75's x1x12

Incline situp/crunch holding plate at arms length BW+25x1x10
Cable crunch 140x20

Good solid workout. Felt strong and left the gym feeling strong.

Weighed 213lbs.

Will do 185 and 75's again next week. Prolly do the 75's an additional week after to really own it even though I hit 12 reps haha. I am the man.
 
11-16-04

Leg Day BIATCH

Squats-warmups to 265x6x1 solid
Glute/ham Raise 5x3 solid
Calf raise 420x8-10 solid

Leg raises-touched the top bar for about 3 reps
DB sidebend-30x10, starting light on these. They seem to help squat stability so I'm gonn do them from now on.

Go up to 270 on squat singles next week.
BW+2.5lbs on GHR
Same on calf raise
Same on sidebend
 
11-18-04

Light Chest, shoulders/triceps

Speed bench 115x3,4,3,3,4
Seated DB press 60's x1x11
Barbell incline 145x13
L-laterals 27.5x10-12
One arm laterals 30x2x12-14
Elbows out DB extensions 35's x1x12
Close Grip Bench 145x15
Skullcrusher to throat 85x8-9
Cable pushdown 150x19-20

Incline crunch/situp with plate held at arms length second from highest notch BW+25x9, I did 2 reps with plate on chest, then 2 held at arms length repeat etc. Be a few workouts before I can get 8 full reps with the plate at arms length. The greater angle really makes it hard as fuck.

Cable Crunch 140x15 gotta work on my crunch technique. Maybe alternate my reps with the regular crunch style and the pop your abs out style.(pop your abs out meaning crunch straight down rather than crunch forward).

Good workout. Felt worked, but good. Feel fine as I type this.

Stay at 115 on speed bench
Go up to the 62.5's on seated DB press
Stay at 145 on incline
use loose style L-lateral technique next week with 30lbs
Leaning swing-pause one arm laterals with 32.5lbs
Go up to 37.5lbs on teh elbows out DB extensions
go up to 150 on Close grip bench
Stay at same on skullcrusher to throat
go up to 160 on pushdowns

Same on both ab exercises
 
Thanks man.

Routine as of now:

Monday-Heavy chest day, heavy crunch and situp

Tuesday-Leg Day-quads, hams + glutes, calves, leg raises, DB sidebend

Thursday-Light chest, shoulders/triceps, heavy crunch and situp

Friday-Back day-erectors, lats, traps, biceps, hams+glutes, leg raises

That's it right now. Sort of a PL style arrangement. Works good.

Basically I hit the squat, bench and deadlift first in the workouts and then the assistance exercises. Still doing about the same total volume as the previous routine. It's just split differently now.
 
11-19-04

Back Day Biatch

1. Barbell deadlift singles off 5" block from 135 to 335x1. Might be able to pull 375 off it.
2. DB stiff-legged deadlift 90's x1x12
3. Close grip pulldown 150x8-10
4. DB row 75's x10-12
5. Wide grip pulldown 150x8-10
6. DB row 80's x5
7. Wide grip BB row 135x12
8. Cable row 160x12
9. BB shrug 225x12 easy, use straps from here on out.
10. Hise Shrug 275x20 these bitches HURT!
11. Hammer shrug 325x12, lost my grip, used a slight knee bend to explode the weight, just a tad
12. BB curl 90x6
13. Seated Alternate DB curl 30's x1x8
14. Reverse Hyper 65x2x12
15. Hanging Leg raises-went easy on these, abs need a little rest

Ok, Good workout. Felt strong, feel fine as I type this. I can handle a moderate amount of volume, not low but not high either. The key is not training to failure and resting as much as I feel I need between sets which ranges from 3-6 minutes on average I'd guess. Basically I like my pulse to return to close to normal between sets. For some reason I do not get fatigued when I really pace myself well. Fine by me.

Weights for next workout and some possibly subject to change once I'm actually in the gym haha...

1. BB deadlift singles off floor to 280.
2. 90's 1 more time on stiffie's
3. 150 on close grip 1 more time
4. 75's and 80's 1 more time on DB rows
5. 150 again on wide grip pulldown
6. 140 on wide grip BB row, same grip I use on bench
7. 160 1 more time on cable row
8. 235 on BB shrugs
9. 275 again on hise shrugs
10. 330 on Hammer shrug
11. 90 on BB curl again, MUST....DO.....CURLS!......ahhhhh...breath.....haha
12. seated alternate DB curl with 30's again
13. reverse hyper with 70
14. leg raises-the usual...

PROGRESS is EXCELLENT.
 
Awesome shit bro!! my only recomendation is to change your ligth chest day with yoru back day, so you are not hitting chest twice before you hit back once!

Peace
 
I'm happy with the setup right now as it is, but thanks for the suggestion.

I actually do more work on back day then almost both chest days combined so it sorta evens out I think. My pulling is stronger overall than my pressing so I'm good.

Jkurz1, how many times do I have to tell you lol?

My muscular bodyweight has increased. I'm about 213lbs, 5'8 1/2" right now. I'd guess I've put on about 10lbs of real muscle on since I started training in the last 11 weeks coming back from a 9 month layoff. My BF% is maybe 17% based off what I see in the mirror. My measurements and strength have all increased ALOT.
 
11-22-04

Chest Day BIATCH!

I can feel the Testosterone flow through me muahahaha!

What can I say about tonights workout? Obviously stronger than I thought I was haha.

Bench warmups-95x5, 115x5, 135x3, 145x3, 155x3, 165x2, 175x2, 185x5-at this point I felt like maxing instead of 5x5, 195x4, 205x3, 215x2, 225x1-I thought I would be able to get 225 but it fucking blew up! This big ass dude spotted me and said I show throw another 10 on each side, fuck 5's, so I was like ok.....245x1-2-3-4 reps! WTF! When I got up I was like I know I got at least that first 1 rep all by myself. Guy looks at me and says dude, you got the first 3 yourself! Talk about fucking stoked! I know I could put up 250 once now! Reps were fairly slow and controlled, no bouncing.

FUCKINAYAMOTHERFUCKERHOOHOOHOWDYDOORAHRAH!

So in roughly 11 weeks of training I can bench 250 solid, no bounce.

Hmm. I am the shit. Guess my irish/italian, scottish, welsh, german and cherokee genetics are the bomb. ;)

I am not gonna get greedy though. Gonna go up to 190x5x5 next week and keep on with the same progression I've been using as it's obviously working VERY well. I'll keep doing my working sets twice before increasing the weight. I'm gonna build up to 205x5x5 solid, then switch to maybe 8,6,5,4,3,2,1 at 90% pyramid type scheme for awhile and then go back to 10x3 and repeat the process.
 
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damn, damn, damn. all i have to say is that your training regimine is not one, but a combination of many, and that you have the combination organized back into a solid routine that works for you.

nice pr bor! slam it!
 
Thanks bro. I appreciate it. I'm a little cocky and arrogant sounding on my posts sometimes, but that's just my way of keeping myself confident and motivated. I tell myself I am the shit and a hercules and other shit all the time because it keeps me in a positive mindset about myself. It really works. The more you tell yourself you are the man the more you believe it and the more it permeates everything you do. Every time I catch my self thinking something negative about myself I shut it off and say a few things positive about myself. Try it bro, it works! Keep training hard!
 
Man you have every right to be slightly arrogant in this thread as it is yours. Personally it amuses me and I think it is all in good taste. One thing you said above that stuck in my head after reading it was "Knick nack paddy wack do another squat LOL don't know why but it got me smiling...
 
Better to be confident and arrogant that unconfident.

Like Muhamad Ali said, "Believe you are the best, and if you can't, then at least fake it" or something like that haha.
 
11-23-04

Leg Day Biznatch!

Squats-singles from 95 to 270x6x1 solid
Glute/ham raise BW+2.5lbs 5x3 solid
Calf raise 420x10-12 solid
Donkey calf raise 300x15+

Incline situp/crunch BW+35x8
CAble crunch 80x18-different machine, weight feels heavier than the other machine. Probably do to pulley heighth.

Good workout overall. Left the gym feeling strong.

Definitely gonna sleep well tonight and eat alot tomorrow.

BW was 214lbs.
 
11-26-04

Back Day Biatch!

Deadlift singles from 135 to 255x1-gonna drop dead singles for a couple workouts
DB stiff-legged deadlift 95's x1x12 solid
Wide grip pulldown 160x9-10
DB row 80x8
Wide grip barbell row 140x10-12
Close grip pulldown 160x8-10
wide grip cable row 160x12-14
BB shrug 235x12-forgot my straps, could probably rep this 30 times, but my grip gives out
Hise shrug 255x18-thought 275 might have been a lil heavy last workout for starters on this exercise
Hammer shrug 340x12-14-just a little knee bend to aid explosion, again, could rep this 20 easy, but grip gave out, where's my GODAMN straps haha
cable row 160x12-14
BB curl 90x7-leaned on the 7th rep
Alt. DB curls 30's x9
Leg raises-feet touched the bar about 8-10 times BABY without momentum! +several to parallel and a few knee ups.

Weighed 215lbs. I expected to weigh a little more than usual after that bombass turkey and mashed potatoes dinner with lotsa gravy last night!

Stay with same weights on all except go to 260 on hise shrug, 345 on hammer shrug and 32.5's on DB curls
 
GhettoStudMuffin said:
11-26-04

Back Day Biatch!

Deadlift singles from 135 to 255x1-gonna drop dead singles for a couple workouts
DB stiff-legged deadlift 95's x1x12 solid
Wide grip pulldown 160x9-10
DB row 80x8
Wide grip barbell row 140x10-12
Close grip pulldown 160x8-10
wide grip cable row 160x12-14
BB shrug 235x12-forgot my straps, could probably rep this 30 times, but my grip gives out
Hise shrug 255x18-thought 275 might have been a lil heavy last workout for starters on this exercise
Hammer shrug 340x12-14-just a little knee bend to aid explosion, again, could rep this 20 easy, but grip gave out, where's my GODAMN straps haha
cable row 160x12-14
BB curl 90x7-leaned on the 7th rep
Alt. DB curls 30's x9
Leg raises-feet touched the bar about 8-10 times BABY without momentum! +several to parallel and a few knee ups.

Weighed 215lbs. I expected to weigh a little more than usual after that bombass turkey and mashed potatoes dinner with lotsa gravy last night!

Stay with same weights on all except go to 260 on hise shrug, 345 on hammer shrug and 32.5's on DB curls
Click to expand...
Good stuff ghetto....what are your stats???

KIDDING BRO...chill........are you training for strength? Size? How many sets of deads? Dont like the 5x5?
 
I'm training for strength and size, my way.

On regular heavy deads which I am dropping to once every 4-6 weeks I do ascending singles in 10lbs jumps from 135 to my top single. But lately I've been taking it easy. 255x1 is a very easy pull for me. I will still do singles each workout, but stop at aroud 225 to 245. On a heavy deads day I'll do about 20 singles. Just using it as a warmup for now for DB stiff-legged deads which I like alot.

For regular deads I don't like going over 1 rep because you have to reset each rep imo to keep form. Might as well just go a little heavier and do singles. I like 5x5, but I like 10x3 even better for strength. 5x5 is a little better for size though. I like to switch em around. In fact, on bench I am going to switch between every 5lbs jump by doing 10x3 and 5x5. So this coming monday I'll be doing 190x5x5 on bench. I'll do it for 2 weeks, then I'll jump up to 195x10x3 do that 2 weeks then 200x5x5 etc...I think it will work very well, rather than stay with either set/rep scheme for 20 pound jumps or 2 month stretch. Will stave off boredom and stagnation. Like I said I like 10x3 better so being able to do it every other weight jump will be nice.

I get some size from these types of set/rep scheme, but mainly it's for strength and power and foundation sorta. I use the strength I build from this and apply it to say DB bench for 6-12 reps for size building. Although both are integral and both help each other I consider the multiple set, low rep work more important.
 
11-29-04

Chest Day BiatchnizzleRoll!

Barbell bench-warmups to 190x5x5 easy.
DB bench 75's x1x11 felt a little harder than last week, but no worries cuz I still got 1 more rep than last week haha!

Incline situp/crunch BW+35x9
Cable crunch 140x25

Stay with 190 next week on BB bench np. Go up to 80's on DB bench and 150 on cable crunch baby. Think I'll stay with 5x5 on bench until I do 205x5x5 solid, then go back to 10x3.

Good workout. FElt pretty strong overall. LEft the gym feeling good. Going to take a nappy nap now.
 
how do you warm up to an 11 rep set when it is your work set? do you start with lower reps and work up, or do you keep all the reps about 10 as you increase weight? that would be an interesting change for bench...
 
I never do warmups after my first exercise. So my warmups were on BB bench before I got to my 5x5 work sets. Once I go to DB bench I'm already warmed up and no further sets are needed so I go straight to my 1 work set on DB bench. If I was on roids I'd probably do a couple more sets and or exercises, but I find my volume and rest time is about perfect naturally right now.
 
11-30-04

Leg Day Biznatchface!

Squats-warmups to 275x6x1 solid
Glute/ham raise BW
2.5lbs x3,3,3,3,5 felt really easy
CAlf raise 420x10-12
Donkey calf raise 320x12+

Good workout overall. Gonna start doing the same thing I do with bench and practically all my other exercises which is do a particular weight for at least 2 workouts before increasing. Sorta like today was 275 as opposed to last weeks 270 so today was an overload. Next week I'll do 275 again for same reps and it's more an adaptation workout. Then the next week I'll increase and overload again etc. Generally like to do 2 workout in a row, but many times I'll do 3 or 4 if I think I need that many to own a particular weight.

So stay with 275 next week, go up to BW+5lbs on GLute/ham raise, stay at 420 on calf raise and 320 again on donkey calf.
 
12-2-04

Light chest/shoulders/tri's day BiATCH!

light bench warmups to 115x3x3 speed bench. I find no matter how I train if I try to move the bar really fast I get sloppy so I am now doing these at normal speed just for general pressing warmup and bench technique refinement. Getting my scapular retraction better and better.

Seated DB press-62.5's x1x11 solid effort
Incline BB bench-150x13 solid
One arm pause laterals-30x14, 32.5x13
Incline Elbows out DB extension-35's x1x10
Dips BWX11-very happy about that set
CAmbered bar skullcrusher to throat-85x7 nice and strict
One arm pause laterals-35x10
elbows out DB ext.-35's x1x5, after 1 set of these my tricep's crap out. I think it's the way these hit the lower tri near the elbow that really just puts them lights out after a set, don't know haha, but that's my theory
Cable pushdown-150x15+ got a little burn on this one, nice

Good solid workout. Gonna stay with all the same weights next workout.

Bought 2 5lbs tubs of MRM whey, good stuff and some ON creatine powder. Gonna go buy groceries tonight and stock up on good msucle building food only. I like eating taco del mar and ivar's every day, but with my out of work broke ass I can't afford to splurge like that right at this moment. DAMNIT! Haha, I am the shizzle, ya fizzle...
 
12-3-04

Back Day FOO!

BB deadlift singles-135-235x1
DB stiff-legged deadlift-95's x1x13
Wide-grip cable pulldown-160x9-10
CAble row-160x12-13
Widegrip BB row-145x9-10
Curlgrip BB row-145x10
Hammer Shrug-345x12 Forgot my godamn straps! AGAIN! haha...
Drop set BB curls-no rest-90x3, 85x3, 80x2, 75x2, 70x2, 60x5 Just felt like it
Hanging leg raises-touched toes to bar for 9 reps I think, did 12 reps total I think, gonna start working on straightening my legs completely when doing them to the bar as I use a slight knee bend right now


Felt OK. Didn't feel real strong today, but I'm cool with it. Ya just never know how the bodies gonna feel on any given day or how it's gonna perform. WAs happy with my DB stiffy set though and leg raises. Gonna eat ALOT this weekend and sleep 10 hours both days.
 
12-6-04

Heavy Chest DAy Snatchgrizzle!

Barbell bench-warmups to 195x5,5,5,5,6 through in an extra rep for shits an giggles on the 5th set

DB bench 80's x1x9. Ugly reps, but hey, it works

Incline situp/crunch BW+35x6, 5 second contraction at top on each rep
CAble crunch 150x25

Good workout. Feel very strong afterwards.

Bodyweight 214lbs.

Gonna use a pyramid workout next time. 8,6,4,3,2,1 style with 1 being 90% and 8 being 65%. Should workout out to roughly 160x8, 175x6, 185x4, 200x3, 210x2, 225x1 solid. I may do that and another pyramiding up to 230, then go back to 5x5 at 195 for 1 workout and then 200. Build up to 205x5x5 for 2 workouts, then prolly do 2-8,6,4,3,2,1 workouts and then back to my beloved 10x3 haha. I'll max again once I'm repping 225x5x5
 
12-7-04

Leg Day Fartknock!

Squats-through in a few warmup doubles up to 225 and then singles the rest to 280x6x1 solid-The MAster Exercise.

Glute/ham raise BW+5lbs x5,5,6-7 I love this exercise!

Single Leg curls-70x8, 90x6, 100x5 solid

Calf raise 435x11-12
Donkey Calf Raise 335-340x13-14

Solid workout. I love Squats. I love leg day. I'm like a Transformer on squats. Call me Squatomus Prime. Autobots Squat!

Minor rant. One of the personal trainer cornballs decides to bring one of his clients literally RIGHT NEXT to my squat rack. I'm doing my singles with 280 and this putz has his guy doing 15lbs Dumbel benches on the stability ball. My bar almost hit the guy a couple of times. I figured, fuck him, he wants to be an ass, than if something happens it's his own damn fault. Fortunately nothing happened, but talk about REAL close! In retrospect, I should have asked him to move over a little cuz I don't want to drop this weight on his guy, or him. What an assclown. Just further reinforces my belief that most gym type personal trainers are a JOKE!
 
i have been pyramiding my pullup days and then hitting reps at bodyweight. i love it!! nothing feels as good as hitting the "lighter" weights after a pyramid and it feels like childsplay until the burn creeps in. i really wanna try it on benches, but i gotta get a spotter first until i know where i am with the weight. i have been 5x5ing for a couple months now.

squatomus prime. LOL!! cuntgrizzling cumdumpster. HAHAHA!!!

i totally know what you mean with those damn trainers. we got this one at my gym. he is a total joke. out of shape and he doesnt watch the form too well. this guy was doing lateral raises today and slinging the things around, going above his shoulders with palms down and shit. plus he was all up on my ass while i was curling, and the guy he was "training" was staring at me like i was some mancandy. i think i might switch gyms to a place with more than 2 10 plates per rack. dont you need 4 10's to get all the possible weights? i hate searching for 10's.

AUTOBOTS SQUAT!!
 
12-9-04

Light chest/shoulders/triceps Cuz!

Standing BB press 45x3, 55x3, 65x3, 75x3, 85x3, 95x3, 105x2, 115x2, 125x2, 135x2, 145x2-max strict press probably 160, I think I could jerk like 250 if I could clean the fuggin bar up, might incorporate high pulls into my back routine

BB incline press 150x12, 155x10, 160x8, 165x6 solid

One arm lateral raises 30x12, 32.5x10, 35x9

Elbows out DB ext. 37.5's x1x8
Elbows parallel DB ext 30's x1x9
Cable v-bar pressdown 160x14
rope handle pressdown 80x8-10

Arms are now 16.5" cold and a little over 17" pumped

Felt strong, I liked the pyramiding on the incline bench

Funny side note, I was doing my one arm laterals with a 35 and just happened to notice a little guy(maybe 150lbs) doing DB bench with a pair of 35's. It's odd when you realize you're like 4x stronger than someone. I didn't think I was big shit because of it, just kinda found it interesting. I wouldn't be surprised if some yoked ass dude has thought the same thing about me lol. Of course I am a hercules so I don't stress. I am a work in progress future monster, no doubt haha.

BW-214lbs
 
that little guy was me, but i use the 35'f for warming up. the 60's are my reps now. but i know where that guy is. that was me just 3 months ago.
 
lol.

You must EAT MORE.

I heard you talking about wanting your CG bench to go up. You gotta eat more to fuel the growth man. Make sure you're getting at least 8 hours a night. I'm unemployed right now and I'm sleeping 10 hours every day and eating at least 5x. Talk about ideal training conditions. I must admit that the sleep makes a BIG difference. I can get by on 6-7 a night and still make the gains as long as I eat enough, but it just doesn't compare to 10 hours night after night.

Benching 60's is good for your body weight. Get up to repping the 75's and you'll be repping BW. That's real good.
 
i can rep 140 now 5x5 on CG bench, but i havent been focusing on db's at all. maybe its time to switch for a bit since ive been close gripping bench for a couple months?
 
Ya, probably a good idea to switch up. I would keep doing CG bench, but don'ttry to progres on it and just do 1 set of like 6-10 at 140 adn stay at that weight and reps while ficusing on DB bench. You don't want to detrain in that exercise and lose all that progress.

I'd probably switch to a pyramid workout like 12,10,8,6 on DB's. If you can rep 60's then it all depends on how many times you can rep them. If you can rep them 12 times then that is your 12 rep set, then go to 62.5's for 10 reps, 65's for 8 reps and finally 67.5's for 6 reps. If you can only rep them 10 times then use the 57.5's for your 12 rep set and the 60's for your 10 rep set, see?

Just did it yesterday and I think you will like the results. As for how to progress on it, well since I don't train to failure I'll do the same workout again next week, and then the week after I'll up the weight 5lbs for every set of the pyramid. Once you can do all the sts and reps, go up 5lbs altogether. Arnold was a big user of this system. It works a large range of muscle fibers and developes some endurance and power.
 
damn thats a good idea on the cg. thanks man, i wouldnt have thought of just one set of 10 or so to keep the strength up. i maxed today and then did dumbells. is was good.
 
Ya, it's easier to maintain it than to build it up. So obviously you don't need to do your normal volume just to maintain it.

12-10-04

Back day Happypants!

BB deadlift singles to 235, nice and easy
DB stiff legged deads 97.5's x1x12 tough, but good set.

Wide grip pulldowns BLAH...
CAble row BLAH...
BB row 135x6, 145x6, 155x5
DB row 50x12, light, work on contraction
Power Cleans 135x1, 145x1, 155x1, 165x1, 175x1, 185x1

Hanging leg raise-Almost perfect straight leg raise to bar for 2 reps, about 5-6 reps slight bent leg to bar , a couple above parallel and a few knee ups, the perfect straight leg raises to bar really tax the abs BIG TIME! Gonna work up to 10 perfect reps to the bar with straight legs and no momentum as usual. After that I'll ahve to start using ankle weights or something haha!

I wasn't really feeling any of my pulling movements today. Just happens, but what can you do? You can't destroy it every workout so I don't stress it. Because of the pulling issues I threw in some power cleans and cut out the shrugs. I might try some explosive style cable rows. Felt fine physically and mentally, just wasn't really feeling strong in the back work. Although my DB stiff legged deads were pretty good, but of course that is my most important back movement.
 
12-13-04

HEavy chest day GRR....arf...arf...DMX style foo....lol

Barbell Bench warmups to-160x8, 175x6, 185x4, 200x3, 210x2, 225x1 easy

Hammer Wide Chest 180x20 solid Damn that's light...

I tell you what, at least for me there is a big transference of strength from BB and DB's to a similar hammer machine exercise.

This one guy that asked me for some advice like 5-6 weeks ago was around so I said hi. Asked me how my progress was going so naturally I responded pretty good(actually HELLA good), but I didn't want to toot my own horn.

The hammer decline is right in front of the hammer wide chest and he was setting it up with about 120lbs total and I popped 180 on mine just to test it out because I haven't done it at all since I started training. He said that looks pretty heavy so I told him that it was light and he kinda gave me this quick look like sure pal. That is until I repped it and kept on repping it easily with no strain until up to the 16th rep or so lol. Talk about feeling like nothing. It was a breeze crankin out 20 reps although the last 3-4 were pretty tough. I'll go up to 200 next time as it definitely is lighter even at a heavier weight than real bench and db is. Got a little pump in the pecs which was nice. Definitely will enjoy alternating these with DB bench after the heavy BB work.

Cable crunches 160x25 strict reps, got some nice contraction and burn in the abs. I alternate every 2 reps by crunches over normal style and crunching straight down which is how the abs are actually designed to maximally contract. It works well. I have a real nice, strong 6 pack underneath this small layer of chub.

Felt real strong this workout. Excellent workout. Left with ALOT left in the tank. But that was the goal of this bench day, to lift less total tonnage, but work to a higher intensity on bench or closer to my 1 rep max in other words as the overall intensity felt quite low. I AM STRONG.
 
12-14-04

Leg Day Snapple Happy poo head

SQuats-warmups to 285x6x1

Glute/Ham Raise BW+7.5lbs 3x5 plus a couple extra sets BW only, hell I don't even need leg curls with these bad bitches and stiff legged deads, noticed a slight weakening of my right ass and ham after the weighted sets. IE, they were fine during the weighted sets, but my right ass cheek and ham were not firing as hard as my left I believe, gotta see my chiropractor again soon as I start gettign paid at my new job.

LEg press-nice slow and deep 410x20, could prolly leg press 800 or more the way most guys I see leg pressing do it, with less weight than I use lmao

That was it. Called it a day. Those extra glute/ham raises fried my calves besides my glutes and hams lol and I didn't feel calf raises were necessary. The squats were hard, but doable in good form. I think it's time to slow the weight additions to every other week. I prolly could keep adding 5 a week, but I'd end up ahving to lean more and I'd ratehr keep that arch the way I have it for now. I think I'll start doing 6x1 one week and 3x5 the next week.

Overall good workout. Bullshitted with the powerlifters abit. They are some funny guys lol.
 
12-16-04

Light chest, shoulders and tri's Smacktard!

SEated DB press 30's x10, 40's x10, 50's x12, 55's x10, 60's x6 was supposed to do 8 with the 60's and 6 with the 65's, but it didn't happen, oh well...haha

BB incline bench 155x12-was tough set, but got em all

One arm laterals 30x12, 32.5x10, 35x8, 20x15 good pump

My triceps were pooing out on me a little I think, they definitely aren't overtrained, I'm not overtrained and neitehr are my shoulders or chest because all 3 like a decent amount of volume, but I think tehy got bored with the exercises I was doing so I did a totally different rouitne for them today haha!

Close grip bench 115x20
close grip pushups against BB on bench uprights using strict form and constant tension BWx25 good burn
CAble pushdown 160x15+? lost count
close grip pushups BWx20
Rope pulldowns 70x10+?
close grip pushup BWx20
one arm overhead DB extension 15x10
close grip pushup BWx20
bench dips BW+25x10-12 I like these, get a good contraction, gonna use these as one of my staple tri exercises, and I can go deep on them without shoudler discomfort, weird...

The close grip pushups on the barbell on the bench uprights is basically calisthenics, but I get a good pump and burn from them so they work between the real sets

WAsn't as strong as I would have liked today on the DB press and I just barely got my 12 reps on the BB incline, but it's all good. I felt fine, just strength wasn't quite 100%, but hey what can you do? Can't destroy it every time is my motto so might as well not trip over it. I'll rip it up tomorrow on back. Nice pump in the delts and triceps though. Overall a decent workout, I'll do standing BB press next week and 12,10,8,6 on BB incline at same weight as last time, and then next week I'll go for my originally planned reps and weight on SEated DB press, it'll come, nothing can stop that...I am Superman.
 
12-17-04

Back Day Putz!

Barbell deadlift singles-10lbs jumps from 135 to 285x1, nice form
DB cleans 50'sx2, 55'sx2, 60'sx2, 65'sx2, 70'sx1, 75'sx1, 80'sx1, 85's miss
Cable row 170x14 slightly explosive, like em like that
wide grip pulldown 170x7-8 slightly explosive
45 degree back extension BW+50x12 great contraction in glutes and low back
BB row 155x12 gotta work on pulling hard and arching
BB shrug 165x25-30 very fast reps started to get a nice burn
Reverse hyper 80x14 solid
Hanging leg raise wasn't feeling it, did a couple reps, couldn't touch bar, oh well, so I went to elbows supported, raises slightly above parallel for 12-15 easy
BB curl 60x15+

Not a bad workout. Felt pretty good on BB deads, cable row felt good, was happy with it. upper arms closing in on 16 5/8". Got my diet in super check now. Gotta harden up for my new job as a personal trainer. Never thought that would happen, well actually I've thought about it. As much as possible will try to train my clients using the basics and train them well. Hopefully I won't have to make them do the stupid shit you always see trainers make them do.

I AM THE MAN.
 
12-20-04

Heavy chest day

Barbell bench warmups to-200x10x3 pretty solid
DB bench 80's x9 kinda fugly rep, but it works haha
Dips BWx12 cool

CAble crunch 160x25 solid, decent burn

I've been on my hardening up diet for 3 days now and I've gained weight. MUAHAHahhahaha! Word up. Weird. I've been sitting at between 213-214 for several weeks now. I always weigh myself post workout. But I also weighed pre-workout today.

Pre-workout 215
post-workout 217, I'm generally around 213 to 214. This is hilarious. I know my calories are down, fat is down and carbs are down from what I"ve been eating, but my meal frequency is a little better I think as I'm making it a habit to eat every 2.5 hours. Protein is great at 300 grams per day. I've heard of other's actually gaining weight before. I'm eating pretty low fat. 75 grams a day max. That's LOW for me. Maybe I'm getting better digestion from smaller more freqent meals with less fat in them. Who knows. I know it ain't fat increase. I'm liking it already. I also noticed that after a few of my tough sets I felt better than normal. Felt kinda good after the hard exertion when I usually feel a little spent hence the long rest times between sets.

I am Da Man.
 
12-21-04

Leg DAy G.

Squats-singles to 290x6x1 solid

Glute/Ham Raise 3x8,7,6

Leg Press 430x13, prolly coulda done 15, but didn't feel like it

Calf Raise 450x11

Good workout. Felt pretty strong. That's the way it's supposed to be when you're a hercules. HAHA!

Oh ya, almost forgot. I stripped the weight on my squats down to 135 after I finished my top sets. Set it down on the ground, set up, and the almost snatched it over head without pressing or ducking and I didn't even pull it that hard. Thought that was cool.
 
Last edited:
12-23-04

Whatever DAy Ladies and gentlemen.

Barbell clean and press 45x5, 55x5, 65x3, 75x3, 85x3, 95x2, 105x3, 115x3, 125x3, 135x2, 140x2, 145x2, 150x2 Not bad

DB stiff-legged Deads 100's x3, 105's x3, 110's x3, 115's x2, 120's x2, 125's x1 very good

Hammer Behind neck press 180x10 good

Cable Row 180x11 good

One arm lateral raise 37.5x10 keep working at this weight till I own it

DB shrug 90's x20-25 too light, but I never remember to bring my straps

Cable pushdown 170x14 pretty good

Close grip pushups against BB on bench uprights BWX20

Bodyweight 215lbs not bad

Felt pretty decent. Was happy with my lifting. I like the feel of the Hammer behind neck press. But then again, I like the feel of all the hammer pressing machines, but they always come second to barbells and dumbells in my book.

No lower abs and little direct tricep work. Thought I'd give them a break. So all in all it was a hodgepodge routine of mainly shoulders and back today as I will not be lifting tomorrow due to a 3 day weekend. Should be very fresh by monday.

I'm that gangsta that you answer to, when I say bitch jump that just what you do...I RULE.
 
Thanks.

My diet until recently has been pretty much whatever. I just made sure to get alot of protein in. Like 250-350 grams a day.

Now I'm eating better. Oatmeal w/butter, milk and brown sugar and 4 whole eggs, 4 whites scrambled for breakfast.

Tuna sandwhich on ezekiel bread, glass skim milk, 1 apple for lunch, 8oz steak, 2 potatoes, steamed brocolli or asparagus for dinner and protein shakes between each meal.

My short term goals for now by Christmass 2005:

BW=225-235lbs

Bench press 350 raw
squat 405x6x1 raw
deadlift 450-455

everything else will be where it's gonna be, but alot more than now.

Long term goals:

bench press 500 raw
squat 800-900 raw
deadlift 750-800 raw

BW=250-275lbs
 
12-27-04

Heavy Chest Day Gangsta's!

Barbell Bench-warmups to 200x5,5,5,5,6, extra rep for shits and giggles
Hammer Wide Chest 230x15
Barbell Incline 160x10, shoulda been 165 for 10, but I forgot to put a 5 on one side duh. Glad it wasn't a max bench attempt or somehting haha, shoulders fine

Cable Crunch 170x15 feelin the burn
 
GhettoStudMuffin said:
Thanks.



bench press 500 raw
squat 800-900 raw
deadlift 750-800 raw

BW=250-275lbs
Click to expand...

I admire your zeal but doing lifts like those can lead to injury hence when you get up to those weights you will most likely use gear for protection.good luck
:)
 
12-28-04

Leg Day RAWR! haha...

Squats warmups to 295x6x1, was a tough 6 singles, gonna go to 300 next week and see how it goes. I know I'll get my reps, but depending on how good they are form and strengthwise I'll either stay at 300 for a month and get used to it or keep building to 315 and stay on that for a month. Doesn't really matter which. Whichever one I decide to stay at I'll add 2.5lbs a week from there on out as opposed to the 5lbs a week I've been doing.

Glute/Ham Raise 8,6-7, 6-7, 5, 3 Basically I did them until I struggled to get even 3 reps. I think the 3rd set of 6-7 I did ballistically.

That's it! Was a tough, but good workout. Didn't feel I needed to do a set of leg presses or calf raises as my calves were pretty pooped from the GHR.

I "LOVE" GHR's! In just like 2 months of doing them my hamstrings have literally almost built up to the point that they are in total size balance with my quads, and I've always had pretty large, powerfully built quads, but my hams were lacking. I am very happy about this. It is my favorite exercise now besides the basic bench, squat and deadlift.

I want to build up to doing 3 sets of 5 with 100lbs. OMFG my hamstrings would be SICK! It'll happen, all it takes is time and patience.
 
wnt2bBeast said:
I admire your zeal but doing lifts like those can lead to injury hence when you get up to those weights you will most likely use gear for protection.good luck
:)
Click to expand...

I agree that he has lofty goals. This is a good thing not a bad thing. I would like to watch and/or work out with him just to see if it's all real and good. His talk brings out my curiosity

Keep kickin ass
 
12-31-04

LAst Back Workout OF THIS YEAR! haha...

Barbell deadlift singles to 305. Then I decided to go for a max. My last max was 350 and I know I'm stronger than that now. So I put on 365. I tried 3 times and it wouldn't budge. I know I'm strong enough to lift it.

One of the older power lifters shows up and so I ask for his advice. So I get into my usual deadlift position and right off the bat he's like, man, your form sucks. Your feet are tweaked and you're trying to stiff-legged deadlift it. Now I can stiff-legged deadlift 315 btw because apparently that's how I've been doing it, belt free.

So he shows me the proper setup and wearing a belt I pulled BY FAR the easiest 315 single ever. I grunted abit from the exertion, but I had so much left in me I knew I could get 365 with proper form. Needless to say I was pretty stoked!!! But I didn;t try for it because he said I should work on proper form with a lighter weight.

Then I did 225 for 3x4 with proper form and my shins got a little pink haha.

Now I know what real pulling form is and GODAMN does it make a HYOOGE difference.

CAble row 180x11-12
Barbell row 145x10 new and improved style.
Hammer hi-pulldown 140x15 I love this exercise, probably my new fav lat exercise besides cable rows. Got a nice little pump in the lats! YA!
Hammer low row I think 180x6
DB shrug 100x20+, 90x15
LAt shrugdown 200x15+
leg raise apparatus 1x18

OH MY GOD! I FORGOT CURLS!!! :FRlol: Seriously though, I need to do a couple sets next week. I usually just don't have much left for them and to be honest it's all good, they get worked pretty damn hard on the back work.

That's it. A good workout and that 315 single felt SICK! I will perfect my form and get used to the feel of it(it actually feels pretty good already. There is no doubt in my mind that I will pull between 455-475 by Christmass 2005!

Also. I've got some good lifting straps for shrugs only, but I need to buy a solid belt for max deads and squats.

The strongest powerlifter there said I could be a solid 242 if I wanted and that I could be 275. That's what I'm talking about brah!
 
1-3-04

Heavy Chest Day Nugga! haha...stole that

Worked in with the powerlifters. Talk about a great group of guys.

135x5x2, 185x3, 200x2-3, 225x2, 275xmissed, I lowered it under control, but couldn't get it off my chest so I forced repped it. Thought my head was gonna burst! haha...

255x1 SOLID! Ya BEATCH! All mine, no doubts.

3 board press 315x1, failed on second rep so it was forced.

That was it for bench. Love it.

Then I did various tricep assistance exercises for several sets.

I am the PHENOM....haha....not really, but I am the shit...

I love training with the powerlifters, they're funny as hell, have a great attitude and pump each otehr up and critique each others lifting. I can definitely see now how training with the right people will take you to the next level.
 
1-5-04

Leg Day Lokes!

Barbell squat warmups to 225x5,4,3,5,5 working on bringing my grip in and my wrist hurt like a bitch as I usually go thumbless grip so one of the powerlifters let me use his wrist straps on my last 2 sets. It helped.

Hammer hack squat 180x9,5,5,5

Glute/ham Raise BWx6-7, 5, 3 raised up the heel pad and it made it a little tougher

That's it. Was a tough workout. Not used to doing more than 5 reps in the squat. I felt those bad bitches. Was huffing and puffing haha. Also was squatting below parallel by a little as the PL'ers were helping check my depth. Gonna have to build my strength up going a little below parallel to where it is at parallel. Also had me squatting more upright and pushing my elbows forward and all that good stuff.

I'm gonna be so fuckin strong it'll be ridicuous haha!

BW=215lbs. Haven't been eating enough. Gonna have to get on my own ass and eat more lol. Life is good.
 
1-7-04

Back DAy BITCH!

Deadlifts warmups to 235x4x4 good form, shins got a little raw

Hammer Hi-pulldown 230x8-10
CAble Row-continuous set 190x4-170x4-150x4-130x4-110x4
DB rows 50x15
BB row BLAH..crap set
DB rows 52.5x12
Lat Shrugdown 210x10
standing DB row 60x6-8
DB shrug 85x10, 75x10, 65x8 no rest between sets, 75x8
Continuous set BB curl 65x6-8-Cambered curl 50x8
DB curl 25'sx4-5, 20'sx5


Decent workout, got a decent pump in my lats, my GRIP totally sucked ass though haha, could barely hold my deadlifts and DB shrugs, my biceps were shot by the time I started curls lol

Overall, not a bad workout...I RULE....
 
1-10-04

Chest Day Brah!

Bench-warmups to 205x6x4 pretty solid,
Inbetween each set of bench I did 5 dips with BW only

DB bench 80's x1x4-5 myself and 1 forced rep and 1 failed rep.

Hammer Incline press 150x8-9

Incline situps BW+25x7-8

I think from now on I'm gonna take it easier on the assistance work after heavy bench and just concentrate on super form and muscle control, and also hit up DB bench or stability ball DB bench first every 5th session to improve my stabilizers. Of course my chest and triceps were pretty toast after the 6 sets of bench and dips lol so that effected my strength big time on the assistance. So what I think I'll do is do the 8,6,4,3,2,1, 10x3, 6x4, 5x5, then DB stability ball bench and heavy assistance work on the 5th workout rotation since I'll go lighter on assistance on all the other bench workouts, then up my weight 5lbs and start the cycle again. After 2 cycles are completed I'll go for a new max which will put my max attempts at 1 every 10 weeks or so.

This is a good plan I think.

I am the mofo of mofo's! :chomp:
 
Not really. I'm interested in overall strength and power.

I'd rather squat 600lbs than 400x20.

Most I'll do is 8 reps, but generally I'll stay at 5 or below.
 
still looking good man. its been a few weeks since i peeked on your journal (or been around here for that matter) and its good to see your numbers are climbing steady. how much rest did you do inbetween your bench/ dip superset?
 
Probably about 2-3 minutes.

The biggest and strongest powerlifter at the gym told me to do it so I did haha.

Told me to hit the DB bench next workout for 6 sets of 8-10 with 65's and do a set of 8-10 dips between each set of bench.

That's a workout in and of itself.

I hope you keep lifting man. I don't want to see your progress go down the drain.

THERE IS ALWAYS TIME TO LIFT NO MATTER WHAT'S GOING ON IN YOUR LIFE. Past experience has taught me this. You just gotta arrange it however you can and keep doing it.
 
1-12-04

Leg DAy Buster!

Full Squats 225x5x5

Glute/Ham Raise BWx8,6,4

Adductor 150x12,10,8
Abductor 100x15,15,12

45 degree Leg press 340x20, 360x12, 380x15

That was it! Was a good workout and my squat form was much better.

I'll be reppin 315x5x5 in the full squat by Christmass 2005 or sooner. YEAAHH!

On Back day I'll start with deads, then back extension, then reverse hyper, then lats and traps.
 
1-14-04

Back Day Busta!

Deadlifts 240x4x4 good technique

Back extension BW+35x10,8

Reverse hyper 90x10,10

Several sets of a few different back exercises. They were all kinda blah sets to be honest. The deads and direct lower back work tired me out, but hey, that's what's most important! haha.....

Ok workout, deads were good.
 
MUAHAHAHAHA!

I am NOT happy with my 3 day a week lifting! I liked my 4 days a week better. I think I"m gonna try a 5 day split with cardio 3x a week.

This is how it'll look:

Monday
Bench
bench assistance like DB bench, incline bench, hammer strength, whatever, all horizonatal pressing

Tuesday
Squat
Glute/ham raise
leg press or hammer horizontal squat machine etc
seated leg curls
calf raise

Wednesday
pressing and lateral raises

Thursday
deadlift
rows and pulldowns etc

Friday
arms and traps

15 minutes pretty high intensity cardio on mon-wed-fri.

Weekends off.

That's the plan. I feel I can swing it no problem, as long as I eat enough like I know I should, get my sleep every night and cut my sets shy of failure.
 
you're lucky if ya got a reverse hyper and a ghr..............i have to do a bastardized version of both.
 
what are your goals with this new routine..

bench assistance should focus more in the triceps not the pecs close grips/reverse grips/boards/lockouts shoudl be in the mix not just pec work

ditch the leg press and use box squats/pause squats/front squats/GM's..you wont need seated leg curls if youre doing a real GHR

lots of ab work as well

just my .02
 
Thanks for your input wnt2bbeast.

I should clarify my new routine.

I would call it more a bodybuilding routine with some PL emphasis. I guess.

My arms are shrinking since I quit my arm day and I'm not happy about that AT ALL.

Also my shoulders a little too because I haven't been giving them much work.

I discussed my routine with a competitive bodbuilder at the gym as to how I should split my routine up and he said to set it up like this for max muscle growth, but not to do it for more than 3 weeks:

Monday
chest in morning, shoulders and abs at night
Tuesday
Back in morning, traps and rear delts at night
Wednesday
Arms in morning, abs at night
Thursday
legs in morning, traps at night
Rest
Repeat

then set it up for 5 days a week with weekends off, 1 bodypart a day for 3 weeks.

This is probably nothing that a powerlifter would use, but I do like working the showy muscles and I can recuperate from this much lifting as long as I get 8-9 hours sleep a night and eat enough. I'll do bench every other chest workout.

I will still put the powerlifts first and foremost in the routine though. Leg day starts with squats always, back day starts with deads etc.

I do real GHR's. The oldest powerlifter taught me them and has been competing for like 24 years and can still squat like 550-600 in competition at 54 I believe. I do as many reps as I can. The most I can do right now is 9-10 tops with good form on the first set and I do 3 sets. My hams have definitely built up from them. I can do leg curls with my bodyweight easy now. I just want some extra ham growth. I want killer hams. I have been doing a couple sets reverse hyper on back day and will continue to do them.

I think though, now that you brought it up, I won't do leg curls since they definitely don't work your hams like GHR's do.

I don't do many sets for abs, but I hit them heavy and hard. I'm doing strict kneeling cable crunches with 170 for 15+reps and can touch the bar on a hanging leg raise.

It's funny, the trainers talk about core stability which is cool, but I've done a few exercises on the ball and they don't tax my abs much at all which I attribute to the heavy cable crunches and strict leg raises. All they do is make me learn to balance a little better, but my abs don't feel a thing haha.


1-17-05

Chest Day HYAHH.

DB bench 60's x8, 6 BW dips, 60'sx8, 4 dips, wasn't giving myself much rest between sets.

Hammer Strength Wide-Chest 250x10, 230x9, 200x8

Incline BB Bench 170x3, was feeling taxed in the chest and triceps, 135x8, definitely taxed

Cable flyes 40x14, 14

Got some pump going in the chest, I like that. Did real good on the Hammer wide Chest, coulda done even better, but I was a little fatigued by the time I hit them from the DB bench. Alright workout, gotta learn to focus totally on the muscle being worked and really get it burning and pumped and cut the rest time between sets and not worry about the weight so much. Perfect Technique and plenty of rest though on the BB bench, squat and dead and heavy weights and low reps since they are the 3 PL lifts.

Ya, it's a bodybuilder workout with soem PL stuff thrown in. I think I'll like it alot though.

15 minutes High intensity cardio 1 day, 20 minutes low intensity the next repeat, rest, follows same schedule as lifting. Will throw it inbetween morning and afternoon workouts on lunch break.

I know it's ALOT, but it'll work. I can do it. I am Superman!

My metabolism is gonna be going 5,000 miles per hour so I'm gonna make an effort to eat like a MOFO!
 
i dont have an "arm" day nor do i have a "delt" day..ive been doing WSB for 9 weeks now and my arms are bigger..i do heavy board presses with a close grip ( these will fry your tri's as well as increase your bench) i follow that up with another heavy tri move or two..for biceps i do a few sets (maybe 3) of high reps 12-20 once or twice a week..takes me lieterally 5 minutes to do my bi's and they are growing..i do side laterals on ME bench day for 3-4 sets of 10-15 and on DE bench day i may or may not , depending how im feeling do a few sets of either BB presses or dbell presses 8-15 reps..my shoulders growing as well with less work..good luck
 
1-18-05

Leg Day, I don't know what the fuck I wanna do lol...haha....lol, J/K,, sorta...

Squat-Warmups to 303x2, below parallel, belt only, tough, but I got them

Glute/Ham Raise 15, 9-12, 6-7, lost track after first set lol, got a good pump in the hams HYAHH!

Hammer Super Leg Press 230x4x4

Hammer 45 degree Leg Press 470x8, 560x7-8

That's it. A bloodshot, eye bursting, neck-vein bulging leg workout HYAHH!

Man, screw a BB'ing workout, I love lifting heavy and training with the powerlifters.

One of the powerlifters is gonna set me up with a 4 day a week program. I look forward to it!
 
1-19-05

Before work:

Speed bench 115x like 6-8 sets of 3-5, lost track, just focused on exploding the bar up and also just repping it really fast.

Seated two arm 1-DB overhead extension 50x15, had another rep or 2 in me.

BW dips 10 reps, coulda done 12 if I wanted too haha

After work:

Spinning bike: level 13, random, 15minutes, didn't get heart rate, but I was breathing pretty good and I was sopping wet with sweat after HYAHH!

Good day overall.
 
Ok, unless the guy hooks me up with a good program, this is my new program for awhile:

Monday Morning:
5 minute warmup on stationary bike
Bench Press cycle through 10x3, 6x4, 5x5, 8,6,4,3,2,1 then repeat 5lbs heavier

hammer or DB bench, close grip bench, incline, flyes, whatever


Night
Cardio-speed bike, 20 minutes, moderate

Tuesday Morning:
5 minute warmup on stationary bike
Squat, glute/ham raise, super leg press or 45 degree leg press-alternate each week

Night
ABS+cardio-speed bike, 15 minutes, high

Wednesday
REST

Thursday Morning:
5 minute warmup on stationary bike
light speed bench, work on speed and power 8x3
weighted dips, seated overhead DB extension cable pressdown etc
couple sets lateral raises


Night
cardio-speed bike 20 minutes, moderate

Friday Morning
5 minute warmup on stationary bike
Deadlift, lats, reverse hyper alternate with back extension each week

Night
Biceps, Traps and abs

Saturday
Cardio-speed bike light
 
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1-20-05

Deadlift warmups to 245x4x4 solid, go up to 5x5 next week
Hammer hi-pulldown 250x5-6, also did some reppin with 230 and 180 befroe the 250.
Cable close grip and widegrip pulldowns used 100-110lbs for a couple sets each style

did a set or 2 of cable row 140 STRICT

Hammer low row 140 for reps, very strict

DB row 40x18, strict

Really working on feeling my back work.

1-21-05

morning:
biceps

strict curls, back to wall 50x12, slow reps
easy curl strict reps 50x10

then did preacher bench curls on this machine that has 3 positions to put the weight on to vary the resistance from start to middle to end used 25lbs and did a set in each position

seated alternate DB curls 20'sx6

finished the workout off by walking the barbell racks. Basically I'd do a rep, set the barbell down, then do a rep with a different weight and so on and so on with no real rest. Probably did 15-20 reps varying from 20 to 70lbs.

Then hit traps

cable shruggies 120 for reps, it's a 3 phase move that kills the traps
hammer shrug 1x25-30 with 180 light

night:
speed bike-random, level 13, 15 minutes, maintained pedal rate around 105-110
 
THE ROUTINE FOR POWER AN SIZE AN HEALTH, biatch.

MONDAY

morning:

Bench press cycle through 10x3, 6x4, 5x5, 8,6,4,3,2,1 and repeat 5lbs heavier

Close grip bench-3x6-8

Alternate each week Hammer wide chest and stability ball DB bench 3x6-12

night:

cardio-speed bike 15 minutes light

TUESDAY

morning:

Squat 5x5 for 2 workouts, 3rd workout safety bar 5x5, then repeat 5lbs heavier

Glute/Ham Raise 3x8-10, build to doing it with 45lbs plate

Alternate each week Hammer Super Leg Press 4x4 and 45 degree one-legged press 3x6-8

1 set adductor and abductor, heavy 1x6-10

night:

2 abs exercises,
speed bike-15 minutes light

WEDNESDAY

REST

THURSDAY

morning:

Speed Bench 8x3

Weighted dips 3x5

Overhead DB extension 3x6-10

Rolling DB extension 3x6-10

night:

side and rear laterals-25 minutes tops
cardio-speed bike 15 minutes light

FRIDAY

morning:

deadlift cycle through 3x3, 4x4, 5x5, then repeat 5lbs heavier

Lats-3 exercises for 3x6-10 supersetted with 3 biceps exercises

Alternate each week Reverse Hyper and weighted back extension 3x6-10

night:

Traps-3 exercises, 30 minutes tops
2 ab exercises

SATURDAY

Cardio-speed bike 20 minutes light and deep stretching

SUNDAY

REST

5 minute dry sauna after each workout followed by shower, carbo force, protein shake and supps, can you say aaahhhHHH.....

Sleep 8-9 hours every night

COPIOUS AMOUNTS OF FOOD AND SUPPLEMENTS.

YA BABY.
 
Last edited:
1-23-05

Barbell Bench-warmups to 210x9x3, 10th set I did 4 haha

Hammer Wide Chest 270x11 solid

Stability ball DB bench 40'sx 1x12 solid, got a good pump from this

That was it. A good workout I must say haha!
 
1-25-05

Leg Day YO!

Safety Bar Box squats-below parallel 152x5, 152x5, 162x5, 172x5, 182x5

barbell Squat 230x2 just wanted to do it for form and to feel it, I'll rep it for 5x5 next week no problem

Glute/Ham Raise 10, 7, 8 last set was done explosively, from now on I'll just do 10 the first set until I can do 3 sets of 10

one-legged 45 degree hammer leg press 200x8,8,12 good shit

Adductor 150x12
abductor 110x12-14

Good workout

after work I did kneeling cable crunches 160x15-18 reps, lost count

then did like 20 incline situps and 10-15 leg raises immediately after the situps

then 15 minutes VERY easy cardio

then tanned for 6-7 minutes, gotta get rid of the pastiness haha...
 
Last edited:
1-27-05

Light Bench 115x4x4

Weighted dip BW+25lbsx3x5

Seated overhead DB extension 50x5, 55x5, 60x5, 65x5, 70x5

Elbows out DB extension 30's x10

Strict cable bar pressdown 80x3x10

After work:

Pec Deck rear delt flyes 70x12, 80x12, 90x12

Cable rear delt flyes 30x3x6-10

10lbs plate bent over raises 3x10-12

15 minutes light-moderate cardio on speed bike, Hill, level 9

Good workout day
 
1-28-05

Back Day

Deadlift warmups to 250x5x5, the last set was tough, will stay at 250 next workout, then go to 255.

That was it man. I was gassed after the deadlift. Was feeling pretty low energy all day anyway so I didn't do lats or traps that night, but the deads were a pretty good workout by themselves lol. My last set I had to rest against the reverse hyper cuz I was a little dizzy haha!

So all in all, not bad, but not great. The deads were the most important thing anyhow and I put my max effort into them. Gonna do some light cardio, and I do mean light on Saturday for 20 minutes and that's it for the weekend. Think I'll do some treadmill walking at a very tiny incline and not very fast, like 2.5mph. Just enough to get the heart rate up a little and speed recovery.
 
Ok, I am gonna be a powerlifter.

THE REAL DEAL ROUTINE

Monday

Bench press week1-10x3, week2-6x4, week3-5x5, week4-8,6,4,3,2,1 at 90% of 1rm. Repeat 5lbs heavier

Close grip bench 3x5

Tuesday

Squat week1-5x5, week2-4x4, week3-3x3, week4-5x5 box squat with safety squat bar. Repeat 5lbs heavier

Glute/Ham Raise 3x10

Alternate each week super leg press or one legged press 3x5 and 3x6-10

Wednesday

REST

Thursday

Weighted Dips 3x5
Overhead DB extension 5x5
Rear Lateral 3x6-12

Friday

Deadlift week1-5x5, week2-4x4, week3-3x3, week4-2x2. Repeat 5lbs heavier.

Reverse hyper 3x10

Row 3x6-10

Shrug 3x10-20

SAT&SUN

REST

Light cardio on lifting days later in the day for 15 minutes.

That's it.
 
1-31-05

Barbell bench-warmups to 210x5x4, 6th set I did 5. solid

That was it.

Felt fine, just been low energy for a few days, but still getting stronger.
 
2-1-05

Barbell Squats warmups to 230x5x4, was supposed to do only 4 sets, but I was experimenting with bar placement and grip width.

Glute/Ham Raise BW+10lbs for 10,6,5 reps I love my hamstrings

That was it. Did a couple reps on the hack squat, but my legs were toast from the squats so I called it a day.

Will squat 235x3x3 next week cuz it ain't no thang, but a chicken wang!

Side note, I was squatting ass to calves. but I'm gonna start squattng on the box or I should say, just touching it because when I touch it I hit a little below parallel, basically perfect stopping position for a competition squat, so that's what I'm gonna do from now on.

Train how you're gonna compete.

I'm gonna do the first couple warmup sets ass to calves, but the last warmup set or 2 before my working sets I'll switch over to the box.
 
I am THE MAN!

Start my new program on Monday. Looking forward to it.

It's the modifed 5x5(3x3) program madcow2 wrote up.

Goals for it will be:

Squat 230x5x5, 240x1x5 245x3x3, 255x1x3
Bench 210x5x5, 215x1x5, 225x3x3, 230x1x3
Deadlift 255x5x5, 265x3x3

Barbell rows will be 155x1x5, 145x5x5, 160x3x3, 165x1x3
Military 115x5x5, 125x3x3
Chinups bodyweight +assist 10lbs 5x5, bodyweight 3x3

I'm gonna do 3 cycles back to back so my end goal after 3 cyles is:

Squat 240x5x5, 250x1x5, 255x3x3, 265x1x3
Bench 220x5x5, 225x1x5, 235x3x3, 240x1x3
Deadlift 265x5x5, 275x3x3

Barbell Rows 165x1x5, 155x5x5, 170x3x3, 175x1x3
Military 125x5x5, 135x3x3
Chinups bodyweight 5x5, BW+10lbs 3x3

I know I can do it baby! After these 3 cycles I'll probably do another periodized type of cycle for a cycle or 2, then come back to this one, the bread and butter cycle for 2-3 cycles, then try another kind of periodized cycle etc etc..
 
Last edited:
2-7-05

Well I am no longer a personal trainer haha. I got fired because I don't sell personal training well. Actually there's ALOT more to it than that, and mostly it was "them", not me that prevented me from being succesful at it, but whatever. Fuck 'em.

Squat warmups to(touch box, not sit on it, for depth purposes only) 220x5x5
Effort meter (outta 1-5) 3
Bench warmups to 205x1x5
Effort meter 3-4
JS style BB row(curl grip) 155x1x5
effort meter 3
Glute Ham Raise BW+10x7
effort meter 4-5, went up one notch on rear plate, probably will not go any higher on the rear plate notches as it is not neccesary. I am straight as a board at full extension on this setting

Will do 1 set weighted glute/Ham raise on monday and 1 set unweighted on the other workout days. This is the only change/addition to the program. I absolutely must do these, plain and simple. I love them.

Was a good workout and the bench felt slightly heavy. but I attribute that to the squats OBVIOUSLY as I am not used to benching after squatting, but it went well. I enjoyed the workout. Think it took me about 1 hour and 15 minutes, but that was because of a few bathroom trips and some decent chatting thrown in.

GOOD SHIT. I can tell week 3 will be tough, but doable.

Also started some PH today. Should be a great cycle.
 
It ain't no thang. They can't hold me down. I'm not even trippin. I knew from week 1 what was going down.

I'm still gona workout there because they have the best powerlifitng area around. It's gonna be great watchin myself get bigger and stronger while all the personal trainers there obsess over their "6 packs" and wonder why they never get bigger and stronger haha!
 
Yup! Size and real strength impresses me. Even if that means extra bodyfat.

I mean it's hilarious. Even at my higher bodyfat percent I still have more lean bodymass than the 6 packers have haha!

I think it' a definite fact that guy's that constantly try to keep a visible 6 pack at all times are usually the ones who always complain about not getting bigger or stronger.
 
2-9-05

Squat-warmups to 175x5x5
effort meter 2

Deadlift-warmups to 245x5x5
effort meter 3

Military press 105x5x5
effort meter 2

Chinups-tried using the assistance machine, DID NOT LIKE IT ALL! So did 15 singles, I know I'm supposed to do 5x5, but I can't at the moment and that machine is GAY. I'll build up to 25 reps using singles and doubles.

Glute/Ham Raise-BW only 1x7-8

Good workout overall. Fairly easy.
 
2-11-05

Full Squat-135x5, 155x5, 185x5, 205x5, 225x5
effort meter 3

Barbell Bench 135x5, 155x5, 185x5, 200x5x5
effort meter 3

JS curl grip row 145x5x5
effort meter 2-3

Glute/Ham Raise BWx6, working on squeezing ass harder through full range, makes it harder

Overall this was a fairly easy workout for me. Felt strong. A good week. I feel I set the weights right as this week was pretty moderate effort wise. Next week should be fairly hard and the third week should be hard, but doable. I am liking this program so far very much. The volume is not bad at all, but still, at the end I don't feel like adding anything to it except a set of GHR's haha. I am going to be bigger and stronger than ever at the end of this cycle and am already looking forward to the next one after haha! It's comforting knowing I'm using basically as good as program as it gets for strength and size gains tha was designed by top lifting coaches. I have total faith in the routine and my ability do do it well. Going to eat and sleep alot this weekend.

Definitely puts the bodybuilder once a week per bodypart theory to rest. I felt strong in the squat and bench today after having already done the bench on monday and the squat twice before.
 
2-14-05

Full Squats-warmups to 225x5x5
effort meter 4

Barbell Bench-135x5, 155x5, 175x5, 195x5, 210x5
effort meter 4

JS Curl-grip row 115x5, 125x5, 135x5, 145x5, 160x5
effort meter 3

Glute/Ham Raise BW+10x6

Good workout overall. knees have been a little tight right above the knee cap. Not actually on the knee cap but like the tendon above it. It's not painful, just kinda tight feeling. Feels good during squats. I think it's just that it's alot more squatting than I'm used to doing frequency and volume wise and my tendons are getting some work or something. Definitely not my form as my knees feel good while squatting and they don't buckle in and don't extend too far forward as I am built very well for squats and squat in Chuck Taylor's. Also I don't bounce in the bottom. I think my theory of the high volume really working them knee tendons is it. Like I said, they don't hurt, just kinda feel stretched or tight sorta. Hindu squats feel good so I'm gonna do sets of 10 or so several times on my off days which should help. I think it's the volume of work and constant stretching from the full squats.

Don't know how many times I'm gonna repeat myself, but it's not pain and it went away by the end of the weekend further giving credit to my theory of the high workload the tendons are puttin up with.

Felt pretty strong while lifting, definitely not overtrained by any means and my whole body feels strong. Legs not having any trouble from the squatting workload, nor the chest from the twice weekly benching.

So far the cycle is going well and I am right on track with the weights. Week 3 will be hard, but doable and my 3x3 period is really gonna be fun! I'm not weighing myself until the last day of the 3x3 deloading phase.
 
2-16-05

Full Squats warmups to 180x5x5
effort meter 3

Deadlift warmups to 250x5x5
effort meter 4

Military press warmups to 115x5x5
effort meter 4

Chinups BW only 2,1,2,1,2,1,3 called it good
effort meter 3-4

Didn't do Glute/Ham Raise as my hammies were a little sore/tight, not much, but I didn't feel like doing them

Overall a good workout. Have felt stronger, but I didn't feel weak either. Gotta go with the flow, ya know?

I am enjoying the simplicity of the routine so far. Next week is gonna be hard, but doable. Knees feel better or actually the tendons above the knees. Been busting out 20 hindu squats every 3 hours or so and that definitely helps ALOT. I think what happens is they just get tight after the full squatting and need some stretching and blood pumped to them. Feeling good right now.

I also read an article yesterday about not relaxing at the bottom of the squat and I realized I had been doing that somewhat to sink deeper, but stopped doing it today and noticed a big difference.
 
GhettoStudMuffin said:
It ain't no thang. They can't hold me down. I'm not even trippin. I knew from week 1 what was going down.

I'm still gona workout there because they have the best powerlifitng area around. It's gonna be great watchin myself get bigger and stronger while all the personal trainers there obsess over their "6 packs" and wonder why they never get bigger and stronger haha!
Click to expand...

Hey Brah' how goes it? Definately not the best PL area around...have ya checked out that Eastside Gym yet? It will blow yer mind..totally hardcore PL gym with quite a few BB's as well.

I know yer pretty down with Personal Trainers too Brah' but I've got a good one for ya not far from ya if yer interested...Anthony Aponte... he's trained many top Body Builders, including his wife "Lora Ottenad" Here's his site (still in its construction stage though as he's been doin quite a bit of traveling..best way to get ahold of him is by e-mail) http://www.specificfitness.atfreeweb.com/
 
GhettoStudMuffin said:
2-16-05

Full Squats warmups to 180x5x5
effort meter 3

Deadlift warmups to 250x5x5
effort meter 4

Military press warmups to 115x5x5
effort meter 4

Chinups BW only 2,1,2,1,2,1,3 called it good
effort meter 3-4

Didn't do Glute/Ham Raise as my hammies were a little sore/tight, not much, but I didn't feel like doing them

Overall a good workout. Have felt stronger, but I didn't feel weak either. Gotta go with the flow, ya know?

I am enjoying the simplicity of the routine so far. Next week is gonna be hard, but doable. Knees feel better or actually the tendons above the knees. Been busting out 20 hindu squats every 3 hours or so and that definitely helps ALOT. I think what happens is they just get tight after the full squatting and need some stretching and blood pumped to them. Feeling good right now.

I also read an article yesterday about not relaxing at the bottom of the squat and I realized I had been doing that somewhat to sink deeper, but stopped doing it today and noticed a big difference.
Click to expand...

good job man. let me know if you get results similar to mine with 5x5, looking forward to it!

i don't know about them "hindu" squats though, i used to do them, but no longer feel comfortable about them.

oh yeah, it's very important not to relax in the hole, even if it means sacrificng a few inches of ROM in my opinon
 
I've been a broke joke lately and waiting for my last check from that cornhole gym. Soon as I get it and get my car fueled up I'm gonna go check that Eastside gym, and if it's like you say it is, which I'm sure it will be, I will join.

Don't have anything against personal trainers in general, well just lame one's from lame gym's maybe. Can't afford a personal trainer bro and I wouldn't want one to be honest. Rather lift with a bunch of motivated lifters which I'm sure I'll meet at the Eastside gym soon as I can get there, but thanks bro.

Ya super_rice, I was relaxing just a little without really realizing it. Didn't do that today and it cut my full squat ROM down abit. Tops of thighs are about 1" below parallel as far as I can tell when I stay totally tight.

The hindu squats feel good on my knees. Really helps stretch em out. I don't bounce and don't relax when I do them and I use a moderate speed.

I'm projecting my lifts based on how they've been going and what I think I can do:

squat 230x5x5, 235x1x5, 260x3x3
bench 210x5x5, 215x1x5, 225x3x3
deadlift 255x5x5, 270x3x3
rows 165x1x5, 150x5x5, 165x3x3
military press 120x5x5, 135x3x3
chins BW+5x3x3

I definitely think I'll hit all these lifts. Next cycle 5lbs heavier on all lifts.
 
dont project your lifts..it will limit your mind..the mind is muc stronger than than the body..

a few weeks ago i was working with this kid who was testing his max squat which he projected to be about 250..i spotted him on each set sure enough he got to 250 and felt that was it..but i was watching his forma nd bar speed and felt he had a lot more in him..well needless to say i got him up to 285 and i believe he still had more but he stopped there.. :)
 
Maybe man, but if you knew me I definitely don't limit myself when it comes to lifting goals. Those are just guesses at what I'll end up at. I've lifted more weight than them.

I don't set limits. When I project it's where I'd like to be, but I won't limit myself to it. I don't sit here and go, oh, I'd like to bench 260 and then do it and go ok, that's enough. I'll put 275 on and give it a go. I go until I can't possibly lift heavier, but only when doing maxes.

But thanks anyway bro, I understand what you're saying.
 
2-18-05

Full Squats-warmups to 230x1x5
effort meter 3-4

Bench press-warmups to 205x5x5
effort meter 3-4

JS curl-grip row-warmups to 155x5x5
effort meter 4

Glute/Ham Raise BW only, 1x7 I think, squeezing your ass hard through the whole rep makes it alot harder

Good workout. Felt pretty strong overall.

Looking forward to next week. I am gonna own the weights baby! Also looking forward to the intensity phase! I am "the man". HYAH!
 
2-21-05

Full Squats-warmups to 230x5x5
effort meter 4-5

Barbell Bench-warmups to 215x1x5
effort meter 4

JS curl-grip row-warmups to 165x1x5

Glute/ham raise BWx1x8

Good workout overall. Squats felt pretty decent. Bench felt strong. Rows felt decent. Gotta work on my control when exploding the weight up on the JS rows. Right side tends to tweak out of position a little. Knees feel good.

Based on todays workout and the way the squats and bench felt I'm going to do what madcow2 said and extend both phases to 4 weeks and not 3 weeks. I feel pretty confident that I'll be able to squat 235x5x5, and bench 215x5x5 on week 4. Monday's workout is a pretty good predictor for me it seems. I feel pretty strong. I don't want to cut my gains short and I want to overload the body enough so I get the maximum benefit from the intensity phase as well as the max growth from recuperating from the volume phase.

Got a couple compliments today. One YOKED bodybuilder that I've talked to a few times said I workout hard so that was cool. Another guy when I was benching asked if he could grab some plates by where I was at because he wasn't sure if I might need them cuz I'm a big guy. Talk about getting my ego stroked today haha. I dig this routine.
 
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