SaiBoT's Log

[SaiBoT]

STATS: 5'10 200lbs less than 20% bodyfat (but that's unimportant)

STATUS: Off-Cycle without PCT, minimal supplementation (just a cheap protein blend)

GOALS: Stay healthy, get stronger and fit overall...

INFLUENCE/METHODS: Simmons WSB, Poliquin and Bill Starr ideas.

Yesterday

UPPERBODY D.E.

BENCH PRESS

1x10 95lbs
1x5 135lbs

7x3 135lbs +APT red bands

MULTI ANGLE INCLINED DB PRESS TRISETS

A1 60degrees 50's 6 reps
A2 45degrees 50's 6reps
A3 30degrees 50's 6 reps

repeated once the whole triset

LAT PULLDOWN

1x8 50lbs
3x9 100lbs

SEATED ROWS

3x8 140lbs

SEATED ALTERNATE DB PRESS

1x8 35's
2x6 45's

STANDING HAMMER CURL INTO NEUTRAL PRESS

3x8 45's

SCOTT EZ CURL

2x8 bar+50lbs
1x8 bar+60lbs

TRIS PRESSDOWN V HANDLE

3x12 whole stack and red band bentover press burnout.

Obs: Took my time in between exercises and sets i own the gym and i'm in it at least 8 hours a day so my workouts will be longer and voluminous.

 

[ExtraMile]

in!

can i ask as to why your doing latpulldowns now when you have managed 20 bw chins before? have u gained alot of weight or something or where they just light sets?

 

[SaiBoT]

in!

can i ask as to why your doing latpulldowns now when you have managed 20 bw chins before? have u gained alot of weight or something or where they just light sets?

I will be doing weighted chinups on upperbody max effort days

 

[NBAfan#21]

I will be doing weighted chinups on uppebody max effort days

So your routine is repetion/speed work for upperbody and lower body. And a max effort for lower body and upper body? Or is it something more complexe?

 

[JDid23]

definitely in on here... good shit man!!

 

[the_alcatraz]

Yes, I love how everyone's keeping a log...nice!

 

[Tblock1]

In for sure!

 

[SaiBoT]

So your routine is repetion/speed work for upperbody and lower body. And a max effort for lower body and upper body? Or is it something more complexe?

Yes and some endurance work too whenever it's possible, will try to add some Javorek complexes for cardio as well.

 

[SaiBoT]

Thank you guys!

 

[SaiBoT]

TODAY 1st mini session

LOW BOX SQUATS D.E.

warmup

2x3 135lbs
2x3 225lbs

Then

4x2 225lbs + red bands

RACK LOCKOUTS lowest pins

1x3 135lbs
1x3 225lbs
1x3 315lbs
1x5 315lbs
1x11 315lbs added straps

Started cramping up a bit and a trainee came in so i had to stop and work.

 

[Andalite]

In

 

[SaiBoT]

TODAY 2nd mini-session

OVERHEAD SQUATS practice

2x3 empty bar
2x3 95lbs
1x5 95lbs

FRONT SQUATS practice

1x3 95lbs
2x3 135lbs
1x5 135lbs

STANDING CRUNCHES

3x15 red bands

SUSPENDED LEG RAISES

2x10

Some headache set in, something that's normal for me after a comeback...

 

[SaiBoT]

In

Thanks bro.

 

[Andalite]

Congrats on the OH Squats. I am a huge fan of them. I started doing them a year ago and I have managed to make great gains on them.

Your training is correct: you did the more technical lift first and then followed it up with some Front Squats.

Good luck nailing those OH Squats!

 

[SaiBoT]

Congrats on the OH Squats. I am a huge fan of them. I started doing them a year ago and I have managed to make great gains on them.

Your training is correct: you did the more technical lift first and then followed it up with some Front Squats.

Good luck nailing those OH Squats!

I'll try but @ 27 I don't i'll becoming really good at them lol.

Yeah practicing them after being tired by fronts squats hinders and kinda defeats the only thing.

 

[Andalite]

I'll try but @ 27 I don't i'll becoming really good at them lol.

Yeah practicing them after being tired by fronts squats hinders and kinda defeats the only thing.

Dude, work on your hip mobility and it will come....

I dunno how your age will factor into this, but if you work on your hip mobility I guarantee you you'll feel a huge difference in like 6 months at the most.

 

[SaiBoT]

Dude, work on your hip mobility and it will come....

I dunno how your age will factor into this, but if you work on your hip mobility I guarantee you you'll feel a huge difference in like 6 months at the most.

I do work on mobility and flexibility, I come from a mixed martial arts background. Like i can go into a full olympic squat and overhead squat cold static no problem, for now the only trouble i get is in the upper, middle back, shoulder gridle balance and also core coordination which i find it gets better as i go throughout the sets, that's why i did 5 reps on the last sets.

But you are right about the mobility drills everybody should do them, they increases sports longevity, functionality and life quality overall.

 

[Andalite]

But you are right about the mobility drills everybody should do them, they increases sports longevity, functionality and life quality overall.

Exactly. These are my sentiments as well.

I remember a few years ago when I was Deadlifting 135 lbs and I would do these "elaborate" mobility drills and people would smirk at me...I've become a better strength trainee thanks to them and I am glad I stuck to my guns

 

[SaiBoT]

Exactly. These are my sentiments as well.

I remember a few years ago when I was Deadlifting 135 lbs and I would do these "elaborate" mobility drills and people would smirk at me...I've become a better strength trainee thanks to them and I am glad I stuck to my guns

 

[SaiBoT]

TODAY

UPPERBODY M.E.

INCLINED BB

1x12 empty bar
1x5 135lbs
1x3 185lbs
1x1 205lbs
1x0 225lbs failed and got pinned in the face lol
1x0 225lbs being a stubborn went for 2nd attempt and almost made it

DB BENCH PRESS

3x6 80's

NEUTRAL GRIP PULLUPS

1x3 BW
1x3 +25lbs
2x3 +35lbs
1x2 +35lbs

GRAPPLER PRESS

3x12 45lbs per arm

T-BAR ROWS

1x8 45lbs
1x8 90lbs
3x7 135lbs

CGBP LOW INCLINE

3x7 135lbs

BB CHEAT CURL

2x6 65lbs
1x6 85lbs
2x7 105lbs

EZ BAR SKULLCRUSHERS

1x8 75lbs
2x8 85lbs

CLEAN & PRESS (EZ BAR and NARROW GRIP)

1x3 85lbs
3x3 135lbs

UPWARD CABLE WOODCHOP

3x10 30lbs

This is it for the day...

 

[oso0960]

Good shit man! I'll be following your log.

 

[Andalite]

You'll get the incline next time, I'm sure. You wanna know something funny? I can Military Press 185 lbs @ 195 lbs BW but I can only bench 225 on a GREAT day. However, I can incline 225 for 2 easy. Strange, right?

 

[ExtraMile]

TODAY

UPPERBODY M.E.

INCLINED BB

1x12 empty bar
1x5 135lbs
1x3 185lbs
1x1 205lbs
1x0 225lbs failed and got pinned in the face lol
1x0 225lbs being a stubborn went for 2nd attempt and almost made it

DB BENCH PRESS

3x6 80's

NEUTRAL GRIP PULLUPS

1x3 BW
1x3 +25lbs
2x3 +35lbs
1x2 +35lbs

GRAPPLER PRESS

3x12 45lbs per arm

T-BAR ROWS

1x8 45lbs
1x8 90lbs
3x7 135lbs

CGBP LOW INCLINE

3x7 135lbs

BB CHEAT CURL

2x6 65lbs
1x6 85lbs
2x7 105lbs

EZ BAR SKULLCRUSHERS

1x8 75lbs
2x8 85lbs

CLEAN & PRESS (EZ BAR and NARROW GRIP)

1x3 85lbs
3x3 135lbs

UPWARD CABLE WOODCHOP

3x10 30lbs

This is it for the day...

fuck i bet you were smoked after this! You'll have to get you-know-who to give u a massage to help u recover lolol

chins and incline lookin sick aswell!

 

[SaiBoT]

You'll get the incline next time, I'm sure. You wanna know something funny? I can Military Press 185 lbs @ 195 lbs BW but I can only bench 225 on a GREAT day. However, I can incline 225 for 2 easy. Strange, right?

Yeah i did 245lbs before, but i'm kinda rusty now lol. Same shit happens to me my bench really sucks, incline it's always better i have no clue why, but there are few of us here on EF, once i hurt my lower back doing push press close to 225 and never went too adventurous after that lol.

 

[SaiBoT]

fuck i bet you were smoked after this! You'll have to get you-know-who to give u a massage to help u recover lolol

chins and incline lookin sick aswell!

Haha yeah i got a bit tired, it was mostly low reps though...

 

[SaiBoT]

YESTERDAY

LOWER BODY M.E.

RACK PULLS

1x3 135lbs
1x3 225lbs
1x3 315lbs
1x2 405lbs
1x1 455lbs
1x1 495lbs

BELT SQUATS

1x12 120lbs
1x12 180lbs
1x12 220lbs
1x12 250lbs
1x12 280lbs
1x12 300lbs

TODAY

SQUATS REVERSE BANDS (red bands)

1x3 135lbs
1x3 225lbs

3x3 315lbs

SPEED DEADS red bands with 2 knots

1x3 135lbs
1x3 225lbs

3x3 275lbs

DB LUNGES

2x8 40lbs

SEATED LEG CURL

3x12 80lbs

Some reconditioning work for the calves...

 

[JDid23]

nice man- you have any goals as far as numbers go for your lifts?

 

[Andalite]

495 is a VERY strong rackpull, dude. Congrats!

 

[SaiBoT]

nice man- you have any goals as far as numbers go for your lifts?

Right now i got work on my image a bit, i still want to get stonger but without gaining much bf...

As far as numbers goes 255lbs bench for 5 reps, 495lbs deads for 3 reps, 405lbs olympic single squat not the regular squats...

 

[SaiBoT]

495 is a VERY strong rackpull, dude. Congrats!

 

[SaiBoT]

TODAY

BENCH PRESS

1x6 135lbs
1x6 185lbs

2x5 205lbs

LOW INCLINE PRESS

1x20 95lbs
1x15 115lbs
1x11 145lbs
1x8 165lbs
dropset
1x12 125lbs

LOW INCLINE FLY

1x20 5s
1x15 10s
1x11 20s
1x9 25s
dropset
1x12 15s

1 set of push ups until failure (so embarrassing that i'll just skip the reps )

Took a break (more than 15 minutes)

LAT PULLDOWN

1x20 70lbs
1x15 80lbs
1x11 100lbs
1x9 120lbs
dropset
1x12 90lbs

REVERSE GRIP SEATED CABLE ROW

1x20 70lbs
1x15 80lbs
1x11 100lbs
1x9 120lbs
dropset
1x12 90lbs

 

[Andalite]

Cool workout, dude

 

[SaiBoT]

Cool workout, dude

Yeah this a template from the Omega Project, my favourite for getting in beach shape btw, later ui will be hitting shoulders tris and bis.

 

[Andalite]

Yeah this a template from the Omega Project, my favourite for getting in beach shape btw, later ui will be hitting shoulders tris and bis.

Sounds great sir. I'll be hitting Incline Close Grip Crazy Bell Bench Press myself today...Wow...thats a long ass name for an exercise!!!

 

[SaiBoT]

Sounds great sir. I'll be hitting Incline Close Grip Crazy Bell Bench Press myself today...Wow...thats a long ass name for an exercise!!!

Lol make a video :

 

[Andalite]

Lol make a video :

Haven't you seen my journal? Almost one video per workout

 

[SaiBoT]

Haven't you seen my journal? Almost one video per workout

Yeah I have seen most of the videos, you could use a razor blade lol

Nice lifts

 

[Andalite]

Yeah I have seen most of the videos, you could use a razor blade lol

Nice lifts

I'll be shaving before I board my flight on Saturday. The last thing I want to do is get labelled a Terrorist and with my beard who'd believe I aint Muslim and not even from the Middle East???!

 

[ExtraMile]

I'll be shaving before I board my flight on Saturday. The last thing I want to do is get labelled a Terrorist and with my beard who'd believe I aint Muslim and not even from the Middle East???!

hahahahahahhaha

 

[SaiBoT]

I'll be shaving before I board my flight on Saturday. The last thing I want to do is get labelled a Terrorist and with my beard who'd believe I aint Muslim and not even from the Middle East???!

 

[SaiBoT]

TODAY 2nd session 6 hours later

SMITH SHOULDER PRESS

1x20 65lbs
1x15 85lbs
1x11 115lbs
1x9 135lbs
dropset
1x12 95lbs

LATERAL RAISES

1x20 5s
1x15 10s
1x11 20s
1x9 25s
dropset
1x12 15s

STRAIGHT BAR TRIS PRESSDOWN

1x20 50lbs
1x15 70lbs
1x11 90lbs
1x9 110lbs
dropset
1x12 80lbs

CABLE BENTOVER TRIS PRESS

1x20 40lbs
1x15 60lbs
1x11 80lbs
1x9 100lbs
dropset
1x12 70lbs

SEATED DB CURL

1x20 15s
1x15 20s
1x11 30s
1x9 35s
dropset
1x12 25s

TRISET

A1 ONE ARM SCOTT REVERSE CURL
A2 ONE ARM SCOTT CURL
A3 ONE ARM HAMMER CURL

1st wave 7 reps per exercise with 10lbs
2nd wave 6 reps per exercise with 15lbs
3rd wave 5 reps per exercise with 20lbs

I can't deny that I really love the pump.

 

[SaiBoT]

Monday workout

In the morning

BENCH PRESS

1x6 125lbs
1x6 175lbs
1x3 205lbs
1x1 225lbs

3x1 245lbs

In the afternoon

BB INCLINED BENCH

1x3 135lbs
1x3 185lbs
1x3 205lbs

2x1 225lbs --- this was the weight that i couldn't lift last week

DB BENCH

2x6 80's
1x0 100's
2x6 90's

WEIGHTED NEUTRAL GRIP CHINS

1x3 bw
1x3 bw+25lbs
1x3 bw+35lbs

2x2 bw+45lbs

GRAPPLER PRESS

1x6 per side 50lbs
1x6 per side 60lbs

2x6 per side 70lbs

T BAR ROWS

1x5 90lbs
1x5 135lbs

2x5 180lbs

ONE ARM ROWS

3x3 130lbs each

This workout was kinda tough... felt close to injure myself.

 

[Andalite]

solid workout!!!

 

[JDid23]

I'll be shaving before I board my flight on Saturday. The last thing I want to do is get labelled a Terrorist and with my beard who'd believe I aint Muslim and not even from the Middle East???!

true, but sad.... is there a gym back at home also?

 

[ExtraMile]

BB INCLINED BENCH
2x1 225lbs --- this was the weight that i couldn't lift last week

hell yeah!

 

[Andalite]

true, but sad.... is there a gym back at home also?

Yeah dude...ofcourse. You think I'd stop working out?

 

[SaiBoT]

WEDNESDAY

LEG ENDURANCE WORKOUT

I tried but my endurance sucks lol, everything for that matter...

BODYWEIGHT SQUATS

3x20

BODYWEIGHT LUNGES
1x20
1x15 each leg

^^^ Left hip muscles started cramping up...

SQUATS

1x12 115lbs
1x10 185lbs
1x8 235lbs
1x6 285lbs

^^^ These were all done with 45sec rest between sets

FRONT SQUATS

2x12 95lbs

Overall it was a short and terrible workout, today i'm still a bit sore...

 

[SaiBoT]

TODAY

BENCH PRESS

1x10 85lbs
1x5 135lbs
1x5 185lbs
1x3 205lbs
1x3 215lbs
1x4 215lbs

INCLINED BB

1x8 165lbs
1x5 175lbs
1x6 175lbs

PUSH UPS

1x30 lol

LOW INCLINE FLIES (for streching)

1x12 15's
1x10 20's
1x10 25's

TRIS PRESS (one arm and reverse)

1x12 7plates
1x10 8plates
1x10 9plates
1x8 10plates

LOW INCLINE DB SKULLCRUSHERS

1x10 20's
1x8 25's

Then still low inclined...

A1 db skullcrushers 2x4 30's
A2 db cgbp 2x4 30's
A3 db bench 2x4 30's

BB CURLS

1x10 65lbs
3x10 85lbs

SEATED DB CURL

1x10 25's
2x10 30's

DB SCOTT TRISET

A1 reverse grip 1x6 20's
A2 normal grip 1x4 20's
A3 hammer grip 1x4 20's

repeated once

WRIST ROLLER

2x1 roll with 10lbs

BEHIND BACK WRIST CURL

3x20 95lbs

 

[SaiBoT]

TODAY

SQUATS

1x20 BW
1x12 115lbs
1x10 185lbs
1x6 255lbs
1x4 255lbs (olympic squats w pause in the hole)

FRONT SQUATS

1x10 115lbs
1x8 135lbs
1x6 155lbs crossed grip
1x8 155lbs clean grip

ONE LEG PRESS

1x12 100lbs
1x10 125lbs
2x8 150lbs

LEG EXTENSIONS

1x15 60lbs
1x15 70lbs
1x15 80lbs
1x15 90lbs
1x15 100lbs

All the sets were done less than 90 secs rest in between, afterward my legs fucking pumped and busted, however my endurance is getting a lil better, oh and i almost puked lol...

 

[ExtraMile]

One day I hope I can train in your gym lol

do u prefer crossed or clean grip for front squats? It looks like your stronger with the clean grip some how lol...

Glad to see u hittin the forearms hard again btw!

 

[SaiBoT]

One day I hope I can train in your gym lol

do u prefer crossed or clean grip for front squats? It looks like your stronger with the clean grip some how lol...

Glad to see u hittin the forearms hard again btw!

One day u will!

I prefer clean grip, but i do feel that the crossed grip works more on the mid section, i still have to work on my wrist flexibilty though...

Yeah forearms are deserving the extra attention haha

 

[oso0960]

i do feel that the crossed grip works more on the mid section

Really? I've never tried crossed grip before. I'll have to give it a shot next time I do front squats.

 

[Andalite]

I just transitioned over to clean grip. What a royal pain in the ass!!!

 

[SaiBoT]

Really? I've never tried crossed grip before. I'll have to give it a shot next time I do front squats.

Yeah it kinda get wobbly while doing them, w clean grip i feel more stable.

 

[JDid23]

Yeah it kinda get wobbly while doing them, w clean grip i feel more stable.

do you find it hurts your wrists or at any point has it felt really hard on your wrists? 95 pounds felt like hell on my wrists when i did them, and i like the lift and if i were to do it, would there be any advantage of doing it with a clean grip?

 

[SaiBoT]

do you find it hurts your wrists or at any point has it felt really hard on your wrists? 95 pounds felt like hell on my wrists when i did them, and i like the lift and if i were to do it, would there be any advantage of doing it with a clean grip?

It hurt just a bit but with a decent warmup it goes a way, play with the grip width until you find the sweet spot, i also leave the pinky out and try to hold the bar against my throat throughout feeling a little choke.

 

[Tblock1]

do you find it hurts your wrists or at any point has it felt really hard on your wrists? 95 pounds felt like hell on my wrists when i did them, and i like the lift and if i were to do it, would there be any advantage of doing it with a clean grip?

The more you do it the more your wrists will get used to it. The advantage is that clean girp feels more badass.

 

[SaiBoT]

TODAY

DEADS

1x3 225lbs
1x3 315lbs
1x1 405bs trying to get the hang of it again...

EZ BAR ROWS

1x10 90lbs
1x8 140lbs
1x6 190lbs
1x4 240lbs--- used belt

TBAR ROWS ( V- grip )

1x10 100lbs
1x8 145lbs
1x6 190lbs
1x4 215lbs ---- used belt

 

[the_alcatraz]

I'm liking the idea of having so many logs in the weightlifting forums...keep this updated bro...Good job!

 

[SaiBoT]

I'm liking the idea of having so many logs in the weightlifting forums...keep this updated bro...Good job!

Thanks bro!

 

[SaiBoT]

TODAY

INCLINED BB

1x12 empty bar
1x6 135lbs
1x6 185lbs
1x3 205lbs
1x1 225lbs
1x3 205lbs

BENCH PRESS

3x8 185lbs

BEHIND NECK PUSH PRESS

1x5 95lbs
1x5 115lbs

2x3 135lbs

STANDING DB NEUTRAL PRESS (full rom)

1x10 45's
1x8 50's

ASSORTED PUSH UPS

2 sets till failure

MIXED PULL UPS

1st round 1x3 close grip + 1x3 wide grip +1x3 reverse grip +1x3 neutral grip

2nd round 1x4 close +1x4 wide +1x4 reverse + 1x3 neutral

 

[JDid23]

keep it up man!! shit i want to go to your gym lol

i am probably getting a car in another year and a half

 

[Andalite]

Happy New Year!!

 

[SaiBoT]

Happy New Year!!

Happy New Year Bro!!!

keep it up man!! shit i want to go to your gym lol

i am probably getting a car in another year and a half

Lol year and half it's way too long, Happy New Year.

 

[SaiBoT]

TODAY

BENCH PRESS

1x12 empty bar
1x6 135lbs

3x3 155lbs dynamic effort

1x3 205lbs
1x1 225lbs
1x4 215lbs
1x5 215lbs

INCLINED BB

1x7 175lbs
1x5 175lbs

I'm tired from all the work and party i had in New Year's, so i think i'll be stopping here for the day

 

[SaiBoT]

Monday

Pressdowns and dips for warmps

Then trisets of db skullcrushers, db cgbp and db presses (can't remember the weights)

For bis i did assorted pullups types, then bb curls with 105lbs, seated hammer curls with 30's, then 5 rolls with wrist roller and behind back wrist curls with 105lbs.

It was early in the day and i just woke up from a fucking nightmare so i don't remember much about this workout. I did felt alot of pain and pump.

 

[JDid23]

good workouts man!! i remember you once saying people looked at you strangely cuz you had the sickest pump on the way home from the gym

 

[SaiBoT]

good workouts man!! i remember you once saying people looked at you strangely cuz you had the sickest pump on the way home from the gym

Haha yeah it used to be in the morning those people were mostly white collar workers and my tattoos helped alot lol.

 

[Andalite]

Everything is looking solid as always, dude

 

[SaiBoT]

TODAY

OVERHEAD SQUATS

1x3 empty bar
1x3 65lbs
1x3 85lbs
2x3 105lbs

FRONT SQUATS clean grip

1x3 105lbs
1x3 135lbs
1x3 155lbs
1x3 175lbs
1x3 195lbs

BACK SQUATS

1x3 225lbs
1x3 275lbs
1x2 315lbs

Short workout gotta go and meet some friends in NYC, will be walking around alot hence the need of fresh legs lol.

 

[Andalite]

^^^ Sweet workout!

 

[SaiBoT]

^^^ Sweet workout!

I wanna start working on Zercher squats too like i used too

 

[oso0960]

Zerchers look pretty intimidating..Never attempted them yet lol.

 

[Andalite]

I wanna start working on Zercher squats too like i used too

I tried out that exercise for the first time 2 weeks ago...pretty solid!

 

[ExtraMile]

Zerchers look pretty intimidating..Never attempted them yet lol.

when I first started my log I didnt have a rack or anything so the only squats I would do were zerchers. I deadlifted the bar up, then sat back and rested it on my knees in like a squatting postition then hooked my elbows under it and started my set

 

[SaiBoT]

This is one of the finest portuguese female athletes

YouTube - Rita Sargo-Offseason big booty workout

 

[oso0960]

I approve. lol I thought you meant finest as in she's a good athelete until about 10 seconds into the video

 

[SaiBoT]

I approve. lol I thought you meant finest as in she's a good athelete until about 10 seconds into the video

YouTube - Rita SARGO (Netherlands - Bodybuilding)

Lol check her out onstage

 

[SaiBoT]

when I first started my log I didnt have a rack or anything so the only squats I would do were zerchers. I deadlifted the bar up, then sat back and rested it on my knees in like a squatting postition then hooked my elbows under it and started my set

Haha yeah will add up to the coolest memories

 

[SaiBoT]

Zerchers look pretty intimidating..Never attempted them yet lol.

It busts my forearms and it's really annoying, last time i did 315lbs and it hurts like a bitch.

 

[SaiBoT]

THURSDAY

INCLINED BENCH

1x10 empty bar
1x5 135lbs
1x5 185lbs
2x3 205lbs

FLAT BENCH

1x8 185lbs
1x7 205lbs

My right shoulder started acting...

BEHIND NECK PUSH PRESS

1x3 empty bar
1x3 95lbs
1x3 115lbs
1x3 135lbs
2x3 145lbs

After these my shoulder was even more fucked up...

NEUTRAL GRIP DB SHOULDER PRESS

1x8 50 s
1x7 60 s
1x12 45 s

ONE ARM PRESS with the ed of a BB

1x12 45lbs per side
1x12 70lbs same

A few hours later shoulder hurts and it's stiff.

 

[SaiBoT]

TODAY

PULLUPS

6x6 wide grip

3x6 close griop

3x6 reverse grip

3x6 neutral grip

Total of 90 pullups good enough

Some rotator cuff work, fucked it yesterday

 

[JDid23]

nice pullups man... i think you might have specified this earlier, but are you going to do a drawn out routine or just improvise based on your schedule?

woops, i missed the part about your rotator cuff- hope it feels better bro

 

[needtogetaas]

SaiBoT kind of a fag. Just saying!!!!!

 

[Andalite]

Dude those are some astounding pull-ups!!!

 

[SaiBoT]

nice pullups man... i think you might have specified this earlier, but are you going to do a drawn out routine or just improvise based on your schedule?

woops, i missed the part about your rotator cuff- hope it feels better bro

no i don't usually follow routines, my schedule it's kinda messed up but i try to keep the big compound exercises there. @ this point in my life as long as i workout that's good enough for me.

The rc it's getting better thanks bro.

 

[SaiBoT]

SaiBoT kind of a fag. Just saying!!!!!

I won't hide anything from you bro

What brings you to my humble journal?

 

[SaiBoT]

Dude those are some astounding pull-ups!!!

I took my time in between sets bro and i felt energized, have the muscle up thing in mind

 

[needtogetaas]

I won't hide anything from you bro

What brings you to my humble journal?

Seeing how jacked you have been getting over time. I noticed the avi and figured i would check out wtf you been doing these days,

 

[Andalite]

I took my time in between sets bro and i felt energized, have the muscle up thing in mind

Rest is crucial. I agree with you. I usually rest 5-10 minutes between my Deadlift sets...It helps me focus properly.

 

[SaiBoT]

Seeing how jacked you have been getting over time. I noticed the avi and figured i would check out wtf you been doing these days,

Thanks bro coming from you means alot to me. Little by little i try to get my shit together, business is slowly growing but i still can't make a living out of it some days i work 20hours from 8am till 4am of the which sucks but hopefully in the future i'll be able to reap the benefits

 

[SaiBoT]

TODAY

BENCH PRESS

1x3 135lbs
1x3 185lbs

6x2 225lbs

INCLINED BENCH

1x6 115lbs

4x6 185lbs

EZ SCOTT CURL

1x6 65lbs

6x5 85lbs

CLOSE GRIP PULLUPS

1x8 bw

6x4 bw +10lbs

 

[SaiBoT]

TODAY

FRONT SQUATS clean grip oly style

1x3 75lbs
1x3 95lbs
1x3 145lbs
1x3 195lbs

3x1 215lbs --- PR These are becoming tough but i got the form all sorted out so i should be good for a while no wrist pain or anywhere else for that matter.

BOX SQUATS

1x3 215lbs
1x3 285lbs
1x3 335lbs
1x1 385lbs
1x2 405lbs these were more a touch and go thing than actual box squats but it was ok...

SNATCH GRIP DEADLIFT on a step

5x5 135lbs

The range of motion for my legs was exactly the same as of doing oly squats, i'll have to get used to the snatch grip but overall impression is that this exercise is AWESOME

 

[SaiBoT]

TODAY

BENCH Light Day

1x2 135lbs
1x2 185lbs
1x2 195lbs
1x2 195lbs
1x2 195lbs
1x2 195lbs
1x2 195lbs

SEATED CABLE ROWS

1x8 140lbs
1x8 140lbs
1x10 160lbs
1x10 160lbs

CLEAN & PRESS from floor

1x2 135lbs
1x2 135lbs
1x2 135lbs
1x2 135lbs
1x2 135lbs
1x2 135lbs

ONE ARM DEADLIFT

1x3 135lbs
1x3 135lbs
1x3 135lbs
1x3 135lbs

PUSH UPS

1x50 bodyweight

 

[JDid23]

see your clean and press in the near future bro

how do you like 1 arm deadlifts?

 

[SaiBoT]

see your clean and press in the near future bro

how do you like 1 arm deadlifts?

It works the grip, the balance and unilateral strength good impression

 

[JDid23]

good stuff! sorry to kinda invade, but what is your view on unilateral movements? I feel like 1 arm DB Bench is used sometimes as well as OHP, but it's rare that i see someone saying they're going to do 1 legged squats.

 

[SaiBoT]

good stuff! sorry to kinda invade, but what is your view on unilateral movements? I feel like 1 arm DB Bench is used sometimes as well as OHP, but it's rare that i see someone saying they're going to do 1 legged squats.

You can ask all you want

My take on unilateral movements is that they are need for functional strength and muscle balance as in many things in life, like thowing, picking, carrying stuff you don't always use both hands at same time, plus it's a great stimulus for the brain. Here are a few examples of exercises i like:

one arm rows
one arm deads
one arm standing press
bulgarian squats
bulgarian deads
lunges
stepups

about db bench i can't really say but it looks dangerous... the one leg squats i would say do the bulgarian squats instead of pistol squats... either for size or strength bulgarian squats work, pistol squats are more of a balance thing above all, not everybody can do them and expect full benefits.

 

[Tblock1]

Nice box squats! 405x2 is pretty strong!!!! 1 quick question: I have seen a couple ways of doing 1 armed deadlifts, do you do them like this:
YouTube - 520lb 1 Arm Deadlift

Or in between your legs? God just watching a video of a guy deadlifting more with one arm than I do with both pisses me off

 

[JDid23]

ROFL AT THE KID IN THE GREEN SHIRT!!!!!!! those were sick as hell.