needsize's training journal

[needsize]

I'm only going to list what I consider working sets, not warmups, but will post warmups if anyone wants to see it. I'm not following my usual 5x5 right now as I'm trying to shock my body with a new approach, this routine is a spin off of that system with less sets of 5. I'm also just starting my mass training so the weights are low so that I can keep up the progressive resistance by adding weight every week.

03/09/2002 Back and Shoulders

Miliatary Press
215lbs 3x5, 185lbs x 8

Deads
405lbsx5, 455lbsx5, 505lbsx5, 405lbsx8

Side laterals
40's, 10, 10 8

Chins
(bodyweight) 8,8,6 (I used to do bodyweight plus a 45lb plate but doing deads first wipes me out)

Shrugs on smith machine
185lbs 3x10(after heavy deads I go light on this exercise)

Cable rows (all machines have different resistance)
180lbs 3x10

Bent Over laterals
25's 2x10

That's it for back shoulders today, feel free to add comments or questions on this thread

 

[abc 1]

you don't feel that the wide variety of rep ranges is sort of counter-productive like using 5 reps and then jumping to 8?

i've been holding steady to a theory a few co-workers' of mine have (speed/strength specialists) dealing with fiber and cns training. to increase fast twitch/slow twitch size you work their primary mechanism, i.e. fast twitch 3 to 5 reps, very heavy, as explosive as possible, 3 to 5 minutes rest between sets; slow twitch 6 to 12 reps, concentrate on form, eccentric and deep tissue fatigue with :45 to 1:30 rest between sets. i am consistently cycling micro-cycles, 2 to 3 weeks then switching up the whole program. i used to cross the two fibers up when training (utilizing 2 to 10 reps like a 10, 8, 6, 4, 2 for the flat bench let's say) then i started focusing more on fiber training and i have to say it is very effective (maybe that is simply how i reacted). i realize there is no way to seperate the fibers when training, but focusing on the specific action of the fiber i feel is extremely beneficial.

what are your feelings on my criticism?

 

[needsize]

I think you make some valid points, but in the past I have found that I get better mass gains when combining heavy low rep with lighter higher rep trainining, in the same workout. I found with just lower rep training I get a lot of strength but not much mass, and with higher rep trainining I dont get much of anything. Normally there is more low rep trainining in my workout but I'm trying a slightly different approach now

 

[louden_swain]

I like it because very basic and heavy. I am sure you spend no more than 1 hr in the gym. Deadlifts are great, but do you ever perform barbell Rows? Barbell Rows are the core of my back workout.

 

[needsize]

My workout comes closer to 1 1/2 hours, but at least the first 20 minutes is spent warming up, I'm not taking any chances with injuries. I've never managed to get the feel of barbell rows, I can never isolate back with them. As a result, when training for mass I tend to use t bar rows as my rowing exercise. I probably should work on rows though

 

[Cobin]

What do you do for biceps needsize?

 

[strong island]

sup bro,

I am doing something similar. I went from five day split to three day split. Only three days per week for a few weeks. Plus I cut my sets a lot. Feels good to get out of the gym withing a half hour.

 

[needsize]

05/09/2002 Bi's/Tri's/Forearms

I guess I should mention that I'm doing a lower number of sets than usual right now. Over the next few weeks I'll slowly be raising the number of sets to add to the progressive resistance factor, as well as adding weight every week (the reason I started light)

Close Grip Bench
280lbs 3x5

Standing barbell curls
120lbs 3x5

Weighted Dips
bodyweight plus 115lbs 8,7,6

Incline dumbell curls
50's x 8,6, 45'sx6

Skull crushers(ez curl bar)
130lbs x 9,8,8 drop set on last set

Preacher curls
90lbs x9,8 drop set on last set

After bi's/tri's I did 3 sets of forearm curls palms down, and 2 sets with palms up in the 10-15 rep range

 

[The Shadow]

Deads
405lbsx5, 455lbsx5, 505lbsx5, 405lbsx8

Whay waste effort on the first two working sets of deads as they ar not warmups nor are they close to maximal weights?

 

[needsize]

Re: Re: needsize's training journal

Whay waste effort on the first two working sets of deads as they ar not warmups nor are they close to maximal weights?

Normally I would only do doubles on 405 and 455 as part of a warm up and hit up my working weight, in this case 505, for at least 3 sets of 5. Instead I'm trying this approach where i do less of the heavy sets of 5 for now, but as I increase my number of working sets over the next little while, I'll cut back on the reps during the lighter sets and go back to probably 3x5. It's also a mental thing, lately I've had trouble psyching myself up for those 3-5 heavy sets, it's much easier to get into only doing one set on that weight instead.
As this is the beginning of my mass phase, I'm focusing on progressive resistance and adding more sets is going to be a part of that. I'm also training lighter right now, ie, 5 weeks ago my working sets on deads were on 540lbs.
Did that make sense?

 

[The Shadow]

Yeah...but couldn't you do 3 reps with the 405, 1 rep with the 455 and then start working sets from there?

 

[needsize]

Yeah...but couldn't you do 3 reps with the 405, 1 rep with the 455 and then start working sets from there?

Normally that's exactly how I would do it, but since I've been doing it that way for a long time I figured it'd be good to try something else for a while. Also, since I was only planning on doing one set at that working weight, the extra reps during those last warmups helped to tax the muscle a bit more.

 

[needsize]

06/09/2002 Quads/Hams/Calves

Still slowly increasing the total number of sets

Squats (ass to the floor, no belt)
395lbs 3x5, 315lbsx8

Hack Squat (60 degree incline)
2 plates and a 35lb'er on each side 10, 8, 8

Lying Hamstring Curls
3x10

Seated calve raises
5x12-15 with a drop on last set
2 sets of 15 reps on standing raises in hack squat machine

Abs (done on steep decline bench, I lower myself halfway down and hold for a slow count of 5 then back up, that's one rep)
5x8 with a 45lb plate

 

[needsize]

08/09/2002 Chest/Calves

I could really feel my bad rotator cuff affecting my strength today so strength was less than usual, but my main concern was being able to add weight every week, which i was able to do

Flat bench
305lbs 3x5

Incline dumbell press
100's 8,8,6 reps

Incline flyes
75's 10,8 reps

Horizontal Hammer Strength Chest Press
120lbs per side 10, 8 with a drop set at the end

Calves
calf press with 45 degree leg press
6x15 reps

Seated calve raises
2x15 reps

i also did some light and fast tricep work

I will continue to add sets over the next couple weeks to bring up the volume

 

[bignate73]

are you doing any specifics for your rotator cuff?

 

[needsize]

Actually I'm assuming it's my rotator cuff but I've never had it properly diagnosed. It hadn't bothered me for a couple years, but a few months ago I hurt something in there doing heavy military press.
After some of my workouts I do some of the exercises from the "7 minute rotator cuff solution", seems to be helping a bit

 

[coolcolj]

I find doing single arm slightly leaning to the oppsite side dumbell shoulder presses (hand on something for stability) are great for building up tissue strength, stability and improving the cuffs when done in a slow and controlled fashion.

It require quite a bit of balance, and thus why it works so well for that. Much like overhead squats do in a way

 

[gettinlarger]

Re: 08/09/2002 Chest/Calves

... but my main concern was being able to add weight every week, which i was able to do ...

Excellent! Numbers are looking good man. Hope that rotator work helps.

 

[CrimsonKing]

Great Stuff Needsize.. your # are very motivational for me.

Lets see some pics!

 

[needsize]

Great Stuff Needsize.. your # are very motivational for me.

Lets see some pics!

I've got a few more pics but need to find some web space to post them on so that you can see them full size

 

[needsize]

09/09/2002 Back/Shoulders

I was going to increase the number of working sets on deads to match what I usually do, but since I need more width in my back, not thickness, I think I'll keep the # of sets for deads the same, and keep adding sets of pullups and rows.

Military Press (bar right to my upper chest)
225lbs 3x5reps, 195x8 reps

Deads (no belt or straps)
515lbs x 5 reps, 415lbs x 8 reps

Chins bodyweight
8,7 reps (funny, when I dont deadlift first I can strap a 45lb plate to myself and hit sets of 8)

Wide grip pulldowns
2x10reps

Shrugs smith machine(I go light here so I can squeeze my traps)
190lbs 4x8-10 reps

Bent Over rows (havent done these in years but figure its time)
105lbs 4x10 reps (really light but was working on form)

Bent over laterals
30lb'ers 2x10reps

Then a few light/fast sets for bi's

 

[coolcolj]

what sort of angle are you using?


I find with bent over rows, your lower back, glutes and hamstrings cop a beating. SO much so that you just don't have much nueral drive left to fire the lats. Once get up to 1.5 times bodyweight for reps it probably time to switch to incline bench supported dumbell rows or something.

 

[needsize]

what sort of angle are you using?


I find with bent over rows, your lower back, glutes and hamstrings cop a beating. SO much so that you just don't have much nueral drive left to fire the lats. Once get up to 1.5 times bodyweight for reps it probably time to switch to incline bench supported dumbell rows or something.

My torso was pretty close to parallel to the ground. The reason I havent done these in so long is that I really have trouble isolating my back with this exercise, especially after the heavy deads. I usually go with t bar rows(narrow grip) and can really isolate, but I've had a lot of people tell me that is I want to bring up my back I need to hit up the bent over rows

 

[coolcolj]

I use a 70 degree angle, you can use more weight

and hey if it worked for Dorian, it's good enough for me

 

[needsize]

I use a 70 degree angle, you can use more weight

and hey if it worked for Dorian, it's good enough for me

I'll play with the angle over the next few weeks

 

[needsize]

Here are a couple of full sized pics that crimson king was nice enough to host for me, hopefully I can figure it out and get them posted, they were all taken this summer. I'll take some new ones in a few onmths to see if this program is working
Presently I'm focusing on calves, more back width, height in my traps, as well as overall mass, feel free to add any other areas that I should work on

 

[needsize]

Thanks CK!!

 

[CrimsonKing]

NO problem Needsize.. You now have your own directory so if you need to post more just send away!..

btw.. Nice Pics ! Great definition.. I think I'm too old to ever get defenition again! lol... nice quads, chest, shoulders! Where are your calves? lol j/k

 

[needsize]

NO problem Needsize.. You now have your own directory so if you need to post more just send away!..

btw.. Nice Pics ! Great definition.. I think I'm too old to ever get defenition again! lol... nice quads, chest, shoulders! Where are your calves? lol j/k

Thanks, too be honest though, my definition sucked, at best I made it down to 8%, not bad but I was around 6% the year before, I'm just too concerned about gaining mass to worry about being too cut.

BTW, you're 34 right, that's not too old to be ripped, you just need to work a bit harder than the young guys, myself, I do find it a bit harder every year to get ripped though

 

[rippedtrojan]

damn...hopefully i'll be that big someday. i would say that if you want to work on width to do your pullups before deads, that way you can strap on the weight.

 

[Lumberg]

Looks good (both the training regimen and the body).

One thing I'm wondering is why do militaries before deads if 1)deads use more, bigger muscles and 2)you want to focus more on back?

Also trap height is determined by the insertion of the trap, which you cannot change no matter how many shrugs you do. The only thing you can do is make them thicker. Maybe you meant something else?

Good luck and keep us posted.

 

[needsize]

11/09/2002 Bi's/Tri/sForearms

Still slowly increasing the # of work sets as well as continuing to add weight to the exercises every week

Close grip bench
285lbs 3x5reps

Standing barbell curl (strict form)
125lbs 3x5 reps

Weighted Dips
Bodyweight plus 120lbs 8,7,6 reps

Incline dumbell curls
55's x 6 reps, 50's x 7 reps, 45's x 7 reps

Skull crushers
135lbs 9,8,7 reps

Preacher curls (ez curl bar, super strict)
95lbs x 8,6 reps, 80lbs x 10 reps + a dropset

Overhead extensions (ez curl bar)
95lbs x 12 reps + a dropset


For forearms I did 3 sets each of palms up and palms down forearm curls

 

[coolcolj]

All you lack are calves and lat width

what's your plan of attack on calves?

Although a touch more medial delt thickness and width could come in handy

 

[rippedtrojan]

have you tried poliquins calf routine from tmag needsize? i followed it once and actually had decent results. i haven't been able to really follow it again since my gym is always too freaking crowded to try doing supersets and such.

 

[louden_swain]

Nice solid build!!

If you are starting to work with the barbell rows, use a 45 to 70 degree angle. It takes a while to get the form down, but believe me once you master the technique and start to feel your lats burning. . . . you will love them!! I have been performing these since high school. Here is my typical barbell Row Routine:

WM 135lbs x 12, 225lbs x 12, 255lbs x 8, 275lbs x 6-8, (sometimes 295lbs x 4)

The key is to keep your knees slightly bent, ass out, chest up and out, and head up. Pull the bar into the waist and return to a full-range. I typically use a closer 14-16 inch overhand grip.

I will typically perform close grip chins right after rows.

Good luck!!

 

[needsize]

CoolcolJ, the lat and shoulder width I'm working on. My plan of attack for calves is to hit them 2x per week. One workout I go heavy aand hard on movements with my knees straight, then do some lighter work with knees at 90 degree angle. The other workout I do the opposite, start with all the seated work, and finish with standing. I'm just trying to fine tune total number of sets

Trojan, no I haven't tried his approach to calves, I should look it up after I give this approach a go

louden, thanks for the tips, I'm going to give this a try for a few weeks, if I'm not happy with the feel of it then, I'll go back to t bars which I havent done in a while

 

[needsize]

12/09/2002 Quads/Hams/Calves/Abs

I skipped a rest day this week as I was bored and wanted to get back to the gym, as a result my strength kinda sucked. I'm still slowly increasing the volume on my working sets, especially calves.

Squats (no belt, ass to the floor)
405lbs 2x5 reps (should have done 3 sets but knew I wouldn't be able to do it
315lbs x 8 reps

Hack Squat(60 degree incline)
3 plates (45's per side) 10, 8, 8 reps with a drop set at the end

The next 3 exercises I superset between all 3

Seated calf raises
6 x 12 reps with a drop set at the end

Standing raises
2x15 reps

Lying Hamstring curls
3x10 reps

Abs
5 second static holds on decline with 45lb plate
5x9 reps

 

[gettinlarger]

Dude, excellent pics.

 

[Lord_Suston]

Great results man, calf work is tricky try one day doing standing calf raises and the other by doing seated calf raises... ...

 

[needsize]

Great results man, calf work is tricky try one day doing standing calf raises and the other by doing seated calf raises... ...

that's the plan, I'm training them 2x per week, 1x I blast standing, the other is seated

 

[needsize]

15/09/2002 Chest/Calves

My shoulder was really bothering me so I ended up dropping my working weight on my last set of bench, everything else felt alright

Flat Bench
310lbs 2x5 reps, 295x5

Incline Dumbell Press
105's 8,8,7 reps

Incline Flyes
80's x 8, 75's x 8, 65's x 8

Hammer Strength Horizontal Chest Press
2 45's and a 35lb plate per side 2x8 reps with a drop set


Standing Calf Raises
6x15 reps

Seated calf raises
3x15 reps

Finished up with some light/fast tricep work

 

[Japanese machine]

solid routine
solid strength
solid physique.

keep it up!

 

[needsize]

solid routine
solid strength
solid physique.

keep it up!

Thanks bro, you've done pretty well for yourself as well...

 

[CrimsonKing]

damn 80's for flyes!.. im soo weak!

Seriously great stuff keep it coming very motivational. Thanks!

 

[needsize]

damn 80's for flyes!.. im soo weak!

Seriously great stuff keep it coming very motivational. Thanks!

Thanks, I've done the 90's for a couple sets of 8, but my rotator cuff is making it tough right now. Funny though that I've always been strong on flyes but my bench has always sucked (and I do have strong tris)

 

[needsize]

16/09/2002 Back/Shoulders

As my back has been a bit tender lately I decided to go back to more warmup up sets on deads and less working sets, and just concentrate on adding weight each week to those working sets. Shoulder was pretty tender during military press.

Military Press
230lbs 3x5 reps, 200lbs x 8 reps

Deads
405lbs x 5 reps, 455 x 5 reps, 520lbs x 5 reps, 425lbs x 10 reps (I was seeing little birdies flying around my head after that set of ten reps)

Side laterals
45's x 7, 40's x 11, 9, 8 reps with a drop set at the end

Pullups wide grip (just bodyweight, deads wipe me out)
2 x 8 reps

Pulldowns wide grip
2 x 8 reps

Shrugs smith machine
195lbs 10, 10, 8, 8 reps

barbell rows
125lbs 4 x 10 reps

bent over laterals
30's 3x10 reps


Just out of curiousity, when you guys do barbell rows, do you do it with palms up or down. I did 2 sets of each but it was hard to tell what isolated better?

 

[louden_swain]

How do the barbell rows feel? Just keep practicing and you will get the hang of the exercise.

 

[needsize]

How do the barbell rows feel? Just keep practicing and you will get the hang of the exercise.

I'm starting to feel it in my lats much more now, it just looks funny, going from deadlifting that much to rowing such a small amount, but I would much rather go light and get it right.

BTW, is that you in your avatar?

 

[louden_swain]

BTW, is that you in your avatar?

Yes it is!! That photo was taken at Gold's Gym in 1998 when I was 20. I haven't had any updates lately, but I can tell you that my skin tone is very white!!

 

[needsize]

Yes it is!! That photo was taken at Gold's Gym in 1998 when I was 20. I haven't had any updates lately, but I can tell you that my skin tone is very white!!

At 20, jeez, I'm impressed, I was training hard but still a runt at that age!!

 

[louden_swain]

Don't worry, you will soon be rowing with 185, then 205, then 225 and etc. It takes practice. It has taken me 6 years to perfect my exercise form and use heavy weights.

 

[needsize]

Don't worry, you will soon be rowing with 185, then 205, then 225 and etc. It takes practice. It has taken me 6 years to perfect my exercise form and use heavy weights.

That's kinda what I figure, I really dont care how much is on the bar anyway, I just want to bring my back width up to par, so I'm much better of going light for now and getting it right. Plus, after dealifting that much I dont think I need to go too heavy anyways

 

[Lumberg]

Re: 16/09/2002 Back/Shoulders

(I was seeing little birdies flying around my head after that set of ten reps)

I'm glad I'm not the only one who gets dizzy in the gym. Today I was getting it good after squat sets (first day back after being sick for about 5 days--kicked my ASS!)

JC

 

[needsize]

Re: Re: 16/09/2002 Back/Shoulders

I'm glad I'm not the only one who gets dizzy in the gym. Today I was getting it good after squat sets (first day back after being sick for about 5 days--kicked my ASS!)

JC

Thats' why I generally don't do heavy compound movements like squats or deads, in anything over 5 reps

 

[DrBones]

Louden_swain.... were you natural in that picture? You look massive for a 20 year old..

Needsize: I get those birdies all the time... deads and squats do em to me all the time... makes me feel sick some times...
Ryan

 

[Japanese machine]

Re: 16/09/2002 Back/Shoulders

Just out of curiousity, when you guys do barbell rows, do you do it with palms up or down. I did 2 sets of each but it was hard to tell what isolated better?

I guess its all personal preferance but underhand tends to put alot of stress on the lats/bis. Overhand tends to put stress in lats/forarms/traps. (atleast for me)

i would say switch it up once in a while, its always good to provide an unpredictable stimulus to a given muscle.

another thing i found works well with lat growth, is lat pull downs with wrist straps. This method completely isolate your lats. Perhaps going these after (or before) your heavy compound might benefit you. amazing pump!

laslty watch those rotators, but a full range of motion is also very effective ie. on seated rows; lean really far forward and feel your lats stretch, then explode into a tight contraction by squeezing your lats together at the top of the movement. Im not sure who said this but a Pro stated that the key to lat growth is picturing it as a giant elastic band. the closer your grip and the farther you lean, the more you can stretch it-----the better the growth/contraction.

Personaly i think bent rows is ideal for back growth, mostly overhand, switching from close grip to wide each time.

good luck bro

 

[louden_swain]

Louden_swain.... were you natural in that picture? You look massive for a 20 year old..

Yes, I have always been natural. I have been training since I was 16. I was a competitive athlete in high school, so I was always in the gym. I have always loved eating, so shoving food down my throat was never a problem. I love to train hard and set goals. I eventually want to enter a natural competition some day. One of these days I will get some new photos.

 

[needsize]

18/09/2002 Bi's/Tri's/Forearms

Close grip bench
290lbs 3x5 reps

Standing barbell curl (strict form)
130lbs 1x5 reps, 125lbs 2x5 reps

Weighted dips
Bodyweight plus 115lbs 8,7,6 reps

Incline curls
55's 1x6, 50's 1x6, 45's 1x7

Skull crushers (ez curl bar)
140lbs 1x7 reps, 135lbs 9,8 reps

Preacher curls (ez curl bar)
100lbs 1x8 reps, 95lbs 8,7 reps with a drop set at the end

Overhead extensions (ez curl bar)
105lbs 1x12 reps followed by a drop set

I finshed this up with 4 sets of forearm curls palm down, and 3 sets with palm up

 

[louden_swain]

Re: 18/09/2002 Bi's/Tri's/Forearms

Close grip bench
290lbs 3x5 reps

Standing barbell curl (strict form)
130lbs 1x5 reps, 125lbs 2x5 reps

Weighted dips
Bodyweight plus 115lbs 8,7,6 reps

Incline curls
55's 1x6, 50's 1x6, 45's 1x7

Skull crushers (ez curl bar)
140lbs 1x7 reps, 135lbs 9,8 reps

Preacher curls (ez curl bar)
100lbs 1x8 reps, 95lbs 8,7 reps with a drop set at the end

Overhead extensions (ez curl bar)
105lbs 1x12 reps followed by a drop set

I finshed this up with 4 sets of forearm curls palm down, and 3 sets with palm up

Nice solid routine!! It appears that you have immense tricep strength. I use a lot of the same exercises.

 

[needsize]

Re: Re: 18/09/2002 Bi's/Tri's/Forearms

Nice solid routine!! It appears that you have immense tricep strength. I use a lot of the same exercises.

you're right, my tris are pretty strong, i end up juggling things around as I dont like to go too heavy as it aggravates past injuries, ie, when I used to do dip first I would do sets with 3 1/2 plates, the weight would go up easily but it made everything else hurt.
There really arent that many good exercises when it comes to mass building in the arms

 

[needsize]

20/09/2002 Quads/Hams/Calves

Squats (ass to the floor, no belt)
410lbs 3x5 reps
315 1x8 reps

Hack Squat (60 degree incline)
3 plates(45's) per side, 10, 8, 8 reps with a drop on last set

The I superset between the next 3 bodyparts

Seated Calves
6x12-15 reps on seated raises
3x15 reps on standing

Lying hamstring curls
4x8-10 reps

Abs 5 second static holds on deline bench
5x10 reps with a 45lb plate

 

[dissto]

good work, you;re gettting strong. just think, it was only a few months ago when i was stronger then you and outweighed you by 20lbs. and now you're kickin my ass.you;re doing something right. keep it up bigman.

props

 

[needsize]

good work, you;re gettting strong. just think, it was only a few months ago when i was stronger then you and outweighed you by 20lbs. and now you're kickin my ass.you;re doing something right. keep it up bigman.

props

Catching you was a big part of my motivation, now it's your turn now that you've got that whole bronchitis thing out of the way...

 

[needsize]

22/09/2002 Chest/Calves

This new program of mine seems to be working as I've been steadily gaining weight since I started it, and my strength continues to climb.

Flat bench
315lbs 2x5 reps, 295lbs 1x5 reps

Incline dumbell press
110's 8,7,6 reps

Incline Flyes
80's 1x8, 75's 1x8, 65's 1x8

Hammer strength horizontal chest press(whatever it's called)
2 1/2 plates per side, 10, 8 reps with a drop set at the end

I then supersetted between calves and some light tri work

Standing Raises
6x12-15 reps

Seated raises
3x15 reps

 

[louden_swain]

Nice Solid Chest Routine!! Here are my favorite routines for chest:

Incline Barbell Presses - 4 x 10,8,6,4
Parallel Dips - 3 x 10,8,6
Flat Dumbbell Flyes - 2 x 10-12

or

Incline Dumbbell Presses - 4 x 10,8,6,6
Decline Barbell Presses - 3 x 10,8,6
Dumbbell Pull-Overs

or

Incline Dumbbell Presses - 4 x 10,8,6,6
Incline Dumbbell Flyes - 3 x 8
Flat HS Presses - 2 x 10

keep up the good work!!

 

[needsize]

I like your routines, all solid compound movements

 

[needsize]

23/09/2002 Back/Shoulders

I had a stomach ache all day but was determined to train today, I did it but think I crossed a few lines in doing so

Military press
235lbs 3x5 reps
205lbs 1x8 reps

Deads
405lbs 1x5reps, 455lbs 1x5 reps, 525lbs 1x5 reps,
435lbs 1x8 reps

Side Laterals
45's 1x8 reps, 40's 11, 9, 8 reps with drop set at then end

Chins wide grip
bodyweight 2x8 reps

Wide grip pulldowns
2x8 reps

Shrugs smith machine
200lbs 10,9,9,8,8 reps

barbell rows (finally getting the feel of this one
135lbs 4x10 reps

bent over laterals
30's 11,9,8 reps

Finished up with some light, fast bicep work
....and I am spent.......

 

[CrimsonKing]

wow.. you are puishing around some big weights there bro.. How do you handle all those sets and frequency without burnout?

 

[needsize]

wow.. you are puishing around some big weights there bro.. How do you handle all those sets and frequency without burnout?

This is a tough workout, with all the weight and number of sets, but that's why I take the next 2 days off and rest up. I've found though that's it's the most efficient for me as there is less overlap than doing back and shoulders on different days.

I'm pretty happy with the military press weight, I havent seen too many guys press over 2 plates(225) in good form, the goal is to be able to do at least one set of 5 on 275lbs

 

[BodybuildingUniverse]

Military press
235lbs 3x5 reps
205lbs 1x8 reps

Standing or seated on those? the 2-plate barrier is tough to break seated unless on a smith...just curious

 

[rippedtrojan]

goddamn....

i wish i could train in a place where there were more people like you that i would be able to train with. i would catch some serious motivation that way. my college gym is a POS and i have never had a partner bigger and/or stronger than me.

 

[needsize]

Standing or seated on those? the 2-plate barrier is tough to break seated unless on a smith...just curious

Seated free weight, lowering the bar all the way to upper chest. It's taken a lot of work over the past year to add that much weight to the bar, but it's paid off in shoulder width. I get a bit of an audience when I do it though. My wife and I are going to buy a digital video camera in the next few weeks, I'll tape a set and post it, by then I hope to be at least pressing 245 for 5's.

Trojan, I hear you. my last gym had level 3 bodybuilders and a nationally ranked powerlifter that I trained with, motivating as hell!! This gym is different though, on most exercises no one can touch me, I'd prefer going back to being the small fish again though, forces me to work harder

 

[needsize]

26/09/2002 Bi's/Tri's/Forearms

Close grip bench
295lbs 3x5 reps

Standing barbell curls
130lbs 2x5 reps, 125lbs 1x5 reps

Weighted dips
bodyweight plus 115lbs 8,8,7 reps

Incline dumbell curls
55'sx8, 50'sx7,45'sx8

Skull crushers
140lbs 9,8,7 reps

Preacher curls
105lbsx7 reps, 100lbsx8 reps, 95lbsx8 reps, 80lbsx10 reps with a drop set

Overhead extensions (ez curl bar)
105lbs 12, 11 reps with a drop set

Finished with 4 sets forearm curls palm down, and 3 with palm up

 

[louden_swain]

Excellent routine! I use nearly the same exercises. I am truly amazed by your tricep strength. When I perform dips, I will usually max out a 90lbs around my waist for heavy reps. On lying tricep extensions, I typically do not go any higher than 130lbs. Anything over 110lbs, gets my tendons screaming. On biceps, I am pretty strong and use similar weights as you. Overall, your routine is solid and filled with strength and mass builders. . . our favorites .

 

[CrimsonKing]

Nice Stuff Needsize..

Questions -

1. How do you handle progression?

2. How long do you rest between sets?

3. How many warmup sets/reps do you do?

 

[needsize]

Excellent routine! I use nearly the same exercises. I am truly amazed by your tricep strength. When I perform dips, I will usually max out a 90lbs around my waist for heavy reps. On lying tricep extensions, I typically do not go any higher than 130lbs. Anything over 110lbs, gets my tendons screaming. On biceps, I am pretty strong and use similar weights as you. Overall, your routine is solid and filled with strength and mass builders. . . our favorites .

Thanks, my elbows have been aching lately but no choice but to train through it. On weighted dips I've gone as heavy as 165lbs plus my weight but it makes me nervous to strap that much on. I'm more into being big than strong though, so whenever I start getting too strong on an exercise I move it further back in the workout so that I cant lift as much.

 

[needsize]

Nice Stuff Needsize..

Questions -

1. How do you handle progression?

2. How long do you rest between sets?

3. How many warmup sets/reps do you do?

For progression I try to add the 2 1/2lb plates from one workout to another, it adds up over time. On something like bicep curls, i know I cant do that every week as it's a higher percentage of what I'm lifting, so I'll up the weight on just a few extra sets per workout. ie, last week I curled 130lbs for 1x5 reps, this week was 2x5 reps, next week I'll try to do all 3 sets on that weight, if I can then I'll up the weight for the next week.

I superset between bi's and tri's, so my rest periods are around 1 1/2 minutes, which still gives each muscle 3-4 minutes till I hit it again. On something like squats though, I dont superset and I'll rest 3-4 minutes straight up.

I warm up a lot, here's my warm up for tri's today
close grip
95lbs x 10 reps
135lbs x 8 reps
185lbs x 5 reps
225lbs x 5 reps
275lbs x 1-2 reps
295lbs for working sets
seems like a lot of warm up but I'm actually stronger when I do it this way

 

[The Shadow]

great job:

A couple of things to remember:

1 - workout LOOKS deceptively easy - it is far from it
2 - if you have been following a 4 or 5 day split it really puts you in "overall" shape as the w.o will really fatigue you.





Keep calories high nad REST on rest days = it will pile up the pounds - both in the gym and on the scale

 

[needsize]

great job:

A couple of things to remember:

1 - workout LOOKS deceptively easy - it is far from it
2 - if you have been following a 4 or 5 day split it really puts you in "overall" shape as the w.o will really fatigue you.





Keep calories high nad REST on rest days = it will pile up the pounds - both in the gym and on the scale

That's why even on gear I still train only 4 days per week, my body needs the other days to rest as I push it to the wall every time I step in the gym. You'll notice all my exercises are heavy free weight exercises (most of them compound), so even on arm day I'm cooked by the time I'm done.
It's paying off though as I'm hitting all time highs on lifts and am gaining good quality mass

 

[emptywallet]

great job:

A couple of things to remember:

1 - workout LOOKS deceptively easy - it is far from it
2 - if you have been following a 4 or 5 day split it really puts you in "overall" shape as the w.o will really fatigue you.





Keep calories high nad REST on rest days = it will pile up the pounds - both in the gym and on the scale

Explain number 2 to me, and why your example of a 4 or 5 day split is. I'm a little behind on the terminology. i imagine 4 or 5 day means 4 workout days or 5 workout days? then the remaining rest days?

 

[SAGAT]

alright, a few notes.
about the barbell row thing, i tend to be able to use more weight underhand, but definitely feel more tension in the lats and traps when i use overhand. seeing as you stated you prefer to be big instead of strong, i'd suggest overhand grip in your case.
now, i have a question about your bis. you are way stronger than me in just about any exercise, i mean WAY stronger. but after seeing your close grip weights and deads weights, your barbell curl and preacher curl weights really surprise me. now, i'm not trying to show off believe me, it's all meant as constructive criticism but i can handle just as much weight as you can on the barbell curl, and quite a bit more on the preacher curl. as i said, not showing off/acting like a tough guy, but maybe your bis should be a point of focus. anyways, keep it up!

 

[bigdelt69]

Needsize, you body looks great ( dont think I am gay!)

Your numbers are terrific, also.

cant understand why your bench is not up more. Not like it matters any way, judging from the way your chest and shoulder look.

 

[louden_swain]

alright, a few notes.
about the barbell row thing, i tend to be able to use more weight underhand, but definitely feel more tension in the lats and traps when i use overhand. seeing as you stated you prefer to be big instead of strong, i'd suggest overhand grip in your case.
now, i have a question about your bis. you are way stronger than me in just about any exercise, i mean WAY stronger. but after seeing your close grip weights and deads weights, your barbell curl and preacher curl weights really surprise me. now, i'm not trying to show off believe me, it's all meant as constructive criticism but i can handle just as much weight as you can on the barbell curl, and quite a bit more on the preacher curl. as i said, not showing off/acting like a tough guy, but maybe your bis should be a point of focus. anyways, keep it up!

Just because Needsize uses less weight than you on bicep exercises does not mean that he needs to emphasize the area. I think you are confused. His arms are big and strong, as he focuses on the quality of the exercise in good form. Remember, arms are small weaker muscles compared to the rest of the body. As he said before, he is looking for bodybuilding quality. Using sloppy form with heavy weights is not the answer to building big guns. Maybe its you that needs to emphasize the weaker areas. It makes no sense to have strong biceps, but a weak back. These are things to think about.

 

[SAGAT]

Just because Needsize uses less weight than you on bicep exercises does not mean that he needs to emphasize the area. I think you are confused. His arms are big and strong, as he focuses on the quality of the exercise in good form. Remember, arms are small weaker muscles compared to the rest of the body. As he said before, he is looking for bodybuilding quality. Using sloppy form with heavy weights is not the answer to building big guns. Maybe its you that needs to emphasize the weaker areas. It makes no sense to have strong biceps, but a weak back. These are things to think about.

i know his arms are big and strong, and that he is looking for bodybuilding quality. i also know i need to bring up my own weaker areas, that's one of the reasons i visit these boards.
the weights just struck me as low, in comparison to the rest of the weights he uses. i of course agree with you that using sloppy form is not going to produce big arms. but from the tone of your post i think you're suggesting that i myself am not using good form (i always use strict form). plz correct me if i'm wrong, i'm not too keen on starting internet "arguements". anyway i understand where you're coming from, but i thought needsize posted his training journal to show us (and himself) his progress and to get feedback. and that's just what i did, give feedback. peace

 

[needsize]

I did post my training as a means of starting constructive debates anyway, so no worries...

The funny thing is, my tris are way stronger than my bis, but my bis are way big compared to my tris, I really need to bring up the size of my tris. I find that as heavy as I train my bi's, it still causes forearm pain (kinda like shin splints), and I damaged a bicep tendon a few years back pulling up 110lb dumbells for shoulder press, so too be honest I really dont want to go heavier on them. One thing has stuck with me for a long time, a competitive bodybuilder that I used to train with had the same sort of physique as me, but his arms were a good inch bigger than what mine are now. But the funny thing is I never saw him curl over a 35lb dumbell (but I watched him squat 500lbs for a set of 5, ass to the floor), so he must have been on to something. His arms were way bigger than mine but his tendons didnt ache like a bastard after every workout.

Some bodyparts, ie legs, I think have to be trained really heavy to make them grow, I'm just not sure bis are the same. Dont get me wrong, if I could curl a few plates per side for good reps without any pain, fuck, I'd be all over that, but it's not in the cards for me.

Bigdelt, thanks, after over 10 years of training it's nice to know I'm doing a few things right. As for my bench, I've always had a crappy bench. Part could be that I have long arms, plus a bad rotator cuff. I'd say there are a ton of guys in my gym that can out bench me, but maybe one of them may have a bigger chest. So I cant bench as much due to the long arms, but the increased range of motion allows me to develop a thick chest, I just take what I'm given...

 

[needsize]

27/09/2002 Quads/Hams/Calves/Abs

Today was a personal best on the squats and it went up easy as hell, I want to curl up under a rock and die now but it felt good at the time

Squats (ass to the floor, no belt)
415lbs 3x5 reps
315lbs 1x8 reps

Hack squat (60 degree)
3 plates plus 5lbs per side
10,8,8 reps with a drop set

Seated calf raises
6x15 reps
Standing raises
3x15 reps

Lying Hamstring curls
4x10 reps

Abs 5 second static holds on decline bench with 45lb plate
5x8 reps

 

[SAGAT]

glad i didn't offend you needsize. so it's because of tendon pain? that must be a bitch. anyways you've got good quality guns so it seems to me you solved that problem pretty well. but the whole thing is clear to me now, so i'll leave it at that. keep it up!

 

[needsize]

29/09/2002 Chest/calves

Despite my rotator cuff hurting like a bastard, my strength was great today and my flat bench was a personal record

Flat Bench
320lbs 3x5 reps

Incline dumbell press
115's 8,6 reps 110's 6 reps

Incline dumbell flyes
80's x 8 reps, 75's x 8 reps, 65's x 10 reps

Hammer strength chest press thingy
2x10 reps with a drop set

Standing calf raises
6x15 reps

Seated calf raises
4x15 reps

Finished with some light fast tricep work

 

[needsize]

30/09/2002 Back/Shoulders

Rotator cuff hurt like hell but still hit a personal best on military press.

Military Press
240lbs 3x5 reps, 205lbs 1x8 reps

Deads (decided I wanted to try something new so I dropped 70lbs from my working weight and went for 8's instead of 5's)
455lbs 2x8 reps

Laterals
45's x8, 40's x11,10,9,8 with a drop set

Pullups (bodyweight)
2x8 reps

Wide grip pulldowns
3x8 reps

Shrugs (smith machine)
205lbs 10,10,9,8,8 reps

T Bar rows
110lbs 4x10 reps

Bent over laterals
35's x 8 reps, 30's x 10,8 reps

Finished up with some light fast bicep work

 

[needsize]

03/10/2002 Bi's/Tris

My bicep tendons have been causing me some serious pain for the past week (I damaged them years ago pulling up heavy dumbells for shoulder press) so I decided to drop the weights and go for higher reps on some of the exercises.

Close grip bench
300lbs 3x5 reps

Standing barbell curl
115lbs 3x8 reps

Weighted dips
BW+130lbs 7 reps, 125lbs 7,6 reps

Incline dumbell curls
55's x 6, 50's x 6, 45's x 7

Skull crushers
145lbsx7 reps, 140lbs x 7 reps, 135lbs x 8 reps

Preacher curls (EZ curl bar)
105lbs x 7 reps, 100lbs x 7 reps, 95lbs x 8 reps, 80lbs x 8 reps with drop set

Overhead extensions (EZ curl bar)
110lbs 12,10 reps with a drop set

 

[bigdelt69]

work on those bi's more. Your tricep poundege is good!!!

 

[needsize]

work on those bi's more. Your tricep poundege is good!!!

With my bicep tendons being in the shape that they are, I am scared of going much heavier. The sad thing is that my biceps are too big proportionally for my arms, which seems kind of strange considering my tri strength

 

[coolcolj]

Can't argue with his resuts, I've seen his front DB shot, the man has big biceps

Triceps are a bigger muscle group, they should be stronger.

 

[needsize]

Can't argue with his resuts, I've seen his front DB shot, the man has big biceps

Triceps are a bigger muscle group, they should be stronger.

Thanks bro, I try not th lose sight of the fact that I'm a bodybuilder, which means how much I'm lifting really doesn't mean much. If I could have 20" guns and curl 20lb dumbells I'd be all over that...

 

[needsize]

04/10/2002 Quads/Hams

Squats were a personal best today, hitting the support rack on the way up on my last rep kinda sucked ass though

Squats (ass to the floor no belt)
420lbs 3x5 reps, 320lbs 8 reps

Hack squat (60 degree incline)
290lbs 10,8,8 reps with a drop set on last one

Lying hamstring curls
4x10 reps

Seated calf raises
6x15 reps
Standing raises
4x15 reps

 

[louden_swain]

Needsize,

Good routine. I will be box squatting tomorrow. My heaviest working set will be around 405lbs. It will look something like this:

1 x 5 - 135lbs (warm up sets do not count)
1 x 5 - 225lbs (warm up sets do not count)
1 x 5 - 275lbs
1 x 5 - 315lbs
1 x 5 - 335lbs
1 x 5 - 365lbs
1 x 3 - 405lbs
1 x 3 - 405lbs
1 x 5 - 225lbs (light cool down set, hips 3 inches below knees)
1 x 5 - 135lbs (light cool down set, hips 3 inches below knees)

Plus,
Wide stance leg presses, hip adductors, lying leg curls, and calves.

 

[needsize]

You've got some good quad strength, I've never really put a lot of time into box squats myself, might be worth a try