My ass-kicking road to getting HUGE

[Guinness5.0]

Do you think this is a good idea with just the bench press or should I do it for the squats as well? Thank you sir.

I would think it would be good after all the core lifts. He termed it a 'burn' set, so the point is not to push it or ramp it like a core part of the workout but rather to induce some metabolic activity that helps recovery and nutrient uptake.

 

[Protobuilder]

All you big bastards make me hungry. LoL Problem is, I can eat like that easily and enjoy it . . .but I'll blow up like a pig.

Touching on what G5.0 said about a "burn" set, LoL . . . Slippy ain't the only guy who suggests that. It's a pretty old way of doing things. Take a look at a lot of the older workout programs, which built muscle w/out such a reliance on AAS. They'll start w/ heavy strength training and finish w/ a bit of hypertrophy-focused training. This style of training is also HIGHLY recommended by some of the people I consider the smartest in the game right now -- and I'm not talking jackasses pimping BS products either. There are reasons for it. The heavy sets generate high tension, which is believed to lead to muscle fiber hypertrophy (get strong, and big). A handful (1-4) of higher-rep sets after your heavy tension work has a metabolic affect (e.g., hormone release, fatigue, etc.), which is supposed to lead . . . more hypertrophy. I've heard it referred to as "tension work" followed by "metabolic work."

Enjoying your journal, bro. Keep it up.

 

[xblitz44x]

I had a rough weekend and am trying to rebound today. On Saturday I went to my brother's house for a little get-together. I started drinking and didn't stop until about 7:30 am. I woke up at noon on Mother's Day feeling absolutely awful, as predicted. What's worse is that my diet was just as bad and I feel light and zapped of energy today. I plan to eat 3/4 lb of pasta and 3/4 gallon of milk by the time I get to the gym tonight. I hope that helps.

With that said, I'm glad I went out and had fun. I've been working out for about 8 years now, off-and-on. The reason I go "off" is because I don't ever allow myself time to let loose and have some fun and wind up running myself into the ground; so I take 6 months and do NOTHING. By allowing a night a weekend to unwind and enjoy myself I can continue working out without feeling like it's running my life and it doesn't feel like I'm missing out on anything.

Just have to work on getting that diet as stict on the weekends as it is during the week.

Here is Friday's workout:

DE Bench:
135x5
165x3 (8 sets, varying grips)

Chins:
25x8
25x8
25x8

Barbell Curl
95x8
95x8
95x8

My biceps were so pumped from chins that the last 2 reps of each set weren't easy. Next week I'll try 100.

Push Press:
135x5
155x5
165x5

Fine. No problem. I was a fatigued by the last 2 reps of 165.

 

[BiggT]

I find happiness is all about moderation. Will drinking once a week help you any? of course not, but if it keeps you from going on a 6 month party binge, then it does more good than harm.

I know the feeling though. All my friends go to happy hours after work, or go out with girls all throughout the week, or take their kids for ice cream, and spend weekends golfing and drinking, and sometimes it feels like I am missing out on some stuff. So, one night of getting stupid (responsibly of course) once in a while keeps you sane and it keeps you focused and it makes you appreciate working out more I think.

I'd rather have big lifts and carry a lot of muscle than go to 5 happy hours a week and hang out at Dairy Queen getting fat or spend 3 nights a week in a drunken stupor.....but that LITTLE taste of being an average American slob and taking pleasure over sacrifice can be helpful....but moderation is key.

 

[xblitz44x]

but that LITTLE taste of being an average American slob and taking pleasure over sacrifice can be helpful....but moderation is key.

Good piece of advice, especially in a situation like mine. I don't need to go out all the time and get fucked up and stay up late and spend money that I don't have on liquor and prostitutes (kidding), but I do enjoy hanging out with my friends once a week at a bar or at a party.

It's almost like a mental deload.

When I'm 50 years old I think I'll be more satisfied if I can look back on my life and think: "Damn, look at all of these memories, we did some funny, exciting things!" than if I said: "Great, I was at 7 percent bodyfat instead of 10 because I never went out and let loose." or "I deadlifted 630 instead of 600 because I spent my Saturday nights preparing chicken meals and posting on elitefitness instead of having beers with my friends."

To some people that extra 30 lbs on their deadlift or the extra 2% less bodyfat might mean more than hazy memories of acting like silly drunks, but to me, in my early 20's, I need my time to be a 20-something. I'm getting married in October and I'm sure I'll have a family of my own in 3 years or less so my priorities will shift - but for now I need that balance of work and play.

 

[xblitz44x]

Good workout tonight. A lot of volume. During week one of this cycle I felt like it was cheating to leave the gym after such an easy workout, but today, just two weeks later I had to work hard.

Monday, May 15th

Deadlift:
225x5
315x5
365x5
405x5
465x5

*405 felt respectable so I had to really man-up for the 465 set. All 5 reps felt just fine; actually easier than 405.

Box Squat:
135x5
225x5
245x5
245x5
245x5
245x5

Calf Raises:
2 plates x 8
3 plates x 8
4 plates x 8

I chugged a 50 gram protein shake on the drive home. When I walked in the door my fiance had a lean, hamburger helper dinner served with tortilla pieces and cheese. DELICIOUS. It's making me hungry right now. Washed it down with 2 big glasses of milk.

I was a bit behind on calories today - probably around 4700 instead of 5500. The eggs had a lot to do with it. Oh well. Tomorrow is another day.

 

[Anthrax Invasion]

10% - 7% = 2% ???

Xblitz Math!

 

[carlsuen]

WOW.. dude.. it amazes me to see someone so dedicated man.. i'm definitely subscribing to your journal.. it's inspirational to see u eat 7-8 meals a day.. dang.. and get f*cking strong!!

kudos and k to ya..

 

[xblitz44x]

WOW.. dude.. it amazes me to see someone so dedicated man.. i'm definitely subscribing to your journal.. it's inspirational to see u eat 7-8 meals a day.. dang.. and get f*cking strong!!

kudos and k to ya..

Thank you. All of your support means a lot.

 

[xblitz44x]

Tough workout tonight. The increasing poundages are starting to really do some damage with all of the volume. In the first week I actually felt like I cheated because I zipped out of the gym without feeling taxed at all. Yesterday and today were absolutely brutal.

I got 285 on the bench for 5 reps which was nice but I doubt I could have squeezed out 6. Next week I have to do 295 for 5 and that is going to be a real bitch. Need to make sure that this weekend I'm not fucking around with the drinking. I have to stay on point with the diet and supplements as well. A night of heavy partying will be the difference.

Bench:
135x5
195x5
225x5
250x5
285x5

Bent Row:
135x5
185x5
215x5
225x5
235x5
265x5

*265 was tough and I didn't keep picture perfect form like I wanted to. I touched the bar to my stomach on every rep, and deloaded before I attempted the next rep, but had a bit of swing and jerk to get the bar moving fast enough to touch. I'm scheduled to do 275 for 5 next week but am wondering if it would be better to go back to 250 and keep my back at a solid 90 degree angle.

Pin-Press:
135x5
235x3
235x3
235x3

*Ok reps. The weight wasn't exactly flying out of my hands at the top but the bar kept moving. 240-245 next week.

Bench (burnout):
225x15

*Thanks Guinness. A pretty fun set and really burned me up good. I chose to do them after pin presses so that my explosivness wasn't zapped.

Weighted Chins:
Bodyweight x 5
45x5
80x5

*My 4th and 5th rep with 80 wasn't up over the chin bar. Apparently my 5th was even better than the 4th but I'm happy with the set and will increase to 2 45lb plates for a set of 5 next week. Yikes. I can hear the sound of my lats ripping from here.

Overall it was a solid workout but I'm really dragging from all of the volume. Went over the usual workout time but it's no big deal; about 1 hr 20 minutes long. Chugged a 50 gram shake a pint of milk on the drive home. Had 2 lean cheese burgers and baked beans waiting for me when I got home. Delicious!