A LIfter's Iron Log...

[JohnRobHolmes]

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!!

 

[ghettostudmuffin]

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

 

[JohnRobHolmes]

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.

 

[ghettostudmuffin]

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.

 

[JohnRobHolmes]

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?

 

[ghettostudmuffin]

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.

 

[JohnRobHolmes]

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.

 

[ghettostudmuffin]

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.

 

[ghettostudmuffin]

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.

 

[ghettostudmuffin]

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.