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T
The Shadow
Guest
...how was the w/o Friday and Today?
HappyScrappy
New member
today is at 2ish for me depending on how busy I am here at work - sans my workout partner until Wed.
Friday ruled - but my tris didn't feel like I could finish them (couldn't fatigue them) - perhaps a full week will do it - I only started on Friday.
fitday.com is kicking ass in a big way - helping me see how many cals and of what types I'm taking in or still need to - since I'm never hungry, I just go by fitday as to when I can stop eating.
I feel a lot better now - I wasn't getting the right shit before.
Friday ruled - but my tris didn't feel like I could finish them (couldn't fatigue them) - perhaps a full week will do it - I only started on Friday.
fitday.com is kicking ass in a big way - helping me see how many cals and of what types I'm taking in or still need to - since I'm never hungry, I just go by fitday as to when I can stop eating.
I feel a lot better now - I wasn't getting the right shit before.
T
The Shadow
Guest
Your tris will get a lot of work from the benches on Mon and the Presses on Wed. SO it doesn't surprise me that the tris weren't fatigued.
frorider6
New member
Well, I'm gonna be brave and post the weights I used for my Wed and Friday workouts and make some comments about the program.
Weight and reps are listed in this format. lbs/reps
Wed.
Barbell rows (5 sets)- 95/5 115/5 135/5 155/5 155/5 next time I'll start with 1 set of 135 and go into 155 for my 2-5 set. Hopefully, I'll be able to reach failure. May still be too light but not by much.
Bench Press (5 sets) - 135/5 185/5 205/5 205/4 205/4. This is a good final weight for me but I'll start with 185 next time and go right into 205 sets 2-5.
Deadlifts (1 set) - 135/12. This was my fatigue point. I should have rested 5 breaths or so and ground out some more, but the weight is right on for next time.
Standing Calf Raise (2 sets) - 135/20 145/20. Decent weight, I may raise it a bit.
Fri (everything has 5 sets)
Shrugs - 135/5 185/5 225/5 245/5 245/5. I'll start at 185 next time. Then 225 2nd set and 245 for set 3-5. These felt good and my traps were still tender Sunday night when my girlfriend gave me a neck rub.
Barbell Curls - 65/5 85/5 95/5 105/5 105/5. Next time, I'll start at 85 and then do 105 sets 2-5.
Dips (weighted) - 0/5 25/5 35/5 45/5 45/5. Since I'd never done weighted dips I had no idea where to start. Next time, I'll start with 25 and then do 45-55 for sets 2-5.
Squats - 185/5 225/5 225/5 225/5 225/5. This was a good weight to use for this day. Next time, I'll up sets 2-5 to 235 lbs.
Most of the weights I used were too light, but I'd rather work up to the correct weight than go too heavy and hurt myself. The weight may seem light to some of you, but I use strict perfect form on every rep. Even when a spotter helps me, I don't cheat and drop into bad form. Also, I think the weight is kinda light too, but that's why I'm on a strength training program. My complete workout is listed on the Training Board on a thread Corn started.
Weight and reps are listed in this format. lbs/reps
Wed.
Barbell rows (5 sets)- 95/5 115/5 135/5 155/5 155/5 next time I'll start with 1 set of 135 and go into 155 for my 2-5 set. Hopefully, I'll be able to reach failure. May still be too light but not by much.
Bench Press (5 sets) - 135/5 185/5 205/5 205/4 205/4. This is a good final weight for me but I'll start with 185 next time and go right into 205 sets 2-5.
Deadlifts (1 set) - 135/12. This was my fatigue point. I should have rested 5 breaths or so and ground out some more, but the weight is right on for next time.
Standing Calf Raise (2 sets) - 135/20 145/20. Decent weight, I may raise it a bit.
Fri (everything has 5 sets)
Shrugs - 135/5 185/5 225/5 245/5 245/5. I'll start at 185 next time. Then 225 2nd set and 245 for set 3-5. These felt good and my traps were still tender Sunday night when my girlfriend gave me a neck rub.
Barbell Curls - 65/5 85/5 95/5 105/5 105/5. Next time, I'll start at 85 and then do 105 sets 2-5.
Dips (weighted) - 0/5 25/5 35/5 45/5 45/5. Since I'd never done weighted dips I had no idea where to start. Next time, I'll start with 25 and then do 45-55 for sets 2-5.
Squats - 185/5 225/5 225/5 225/5 225/5. This was a good weight to use for this day. Next time, I'll up sets 2-5 to 235 lbs.
Most of the weights I used were too light, but I'd rather work up to the correct weight than go too heavy and hurt myself. The weight may seem light to some of you, but I use strict perfect form on every rep. Even when a spotter helps me, I don't cheat and drop into bad form. Also, I think the weight is kinda light too, but that's why I'm on a strength training program. My complete workout is listed on the Training Board on a thread Corn started.
HappyScrappy
New member
nice - we are similar in weights there. I'm of the same philosophy - lift carefully and not stupid. make a light weight feel heavy (or like nycboy said, don't be afraid to use light weights - lol)
I will say that my bis fucking suck.
damnit.
I will say that my bis fucking suck.
damnit.
frorider6
New member
I'm looking forward to today's workout and another weigh in. I posted this on the training board, but I'll post it here too. I weighed in at 207 lbs and 7.2% bf on wed. On friday, same time of day, same scale I weighed 211. WTF? 4 lbs in 48 hours. I wish I could keep that up for a little while.
I am curious to see what my weight will be. I ate well this weekend, but my diet was pretty carb heavy/protein light.
I am curious to see what my weight will be. I ate well this weekend, but my diet was pretty carb heavy/protein light.
HappyScrappy
New member
WODIN said:
sit and stare, my mind a complete blank.
sometimes drool.
occassionally rub myself.
I do wonder if this will tire me out all that well - but I haven't done either of the squat days yet, so I'm gonna not talk until after a few weeks of this. well, still talking. fuck. where's my yogurt!
HappyScrappy
New member
WODIN said:
rubbing myself doesn't count as cardio?
its all about the rest. that's why I sleep at my desk.
HappyScrappy
New member
WODIN said:
you have retarded midgets in your house?
T
The Shadow
Guest
WODIN said:
Wodin - try it. Great strength and size program.
HappyScrappy
New member
WODIN said:
sounds like dad
frorider6
New member
I had been doing about 15 cardio 2x a week. Not much I know. However, with this new program, cardio consists of a 5 minutes warmup jog. I think the only way to avoid overtraining with this program is to get lots of rest.
Oh, and maybe a personal massage. (I just have to brag a bit and rub it in that my girlfriend just made a massage appt for me.
)
Oh, and maybe a personal massage. (I just have to brag a bit and rub it in that my girlfriend just made a massage appt for me.
)
HappyScrappy
New member
frorider6 said:(I just have to brag a bit and rub it in that my girlfriend just made a massage appt for me.
is this during blowjob week?
HappyScrappy
New member
okay, I just got back from the gym - and I feel like a major pussy. look like one too. not sure if it is related to the gym or not.
I modified the workout a little (I think). no need to get into the weight I lifted - but think "pink dumbells and baby blue... maybe some shiny mirrored chrome ones too"
did 4 sets of chins to warm up.
then 1 set of deadlifts at 20 reps... ouch. I'm so f'in out of shape - I used to do 400someting for 6, and ... well, we won't go into what I couldn't get 20 of. but think "pussy"
then I did a modified BB shoulder press where I alternated front and back, not going all the way up but only enough to clear my head - that way the shoulder stays flexed the whole time - hard do. 5 sets of 5
the did 5 sets of 3 of squats - not sure I wrote that down right - is that right? or was it 3 sets of 5 - either way, I'm a pussy.
I kept it way light and I'm not *that* far off from what I used to lift... except way more reps... and weight. PUSSY
then incline db press, 2 sets of 20.
again, pitfully low weight and had to adjust it due to not making the 20 - felt like... a pussy.
then 2 sets of calf raises on the machine - finally I did something right - nice sollid pump and did the whole stack - got some solid bruises on the shoulders from it.
then some abs stuff - hanging from those funky strap things
and now I'm feeling pretty beat - but in a good way
I modified the workout a little (I think). no need to get into the weight I lifted - but think "pink dumbells and baby blue... maybe some shiny mirrored chrome ones too"
did 4 sets of chins to warm up.
then 1 set of deadlifts at 20 reps... ouch. I'm so f'in out of shape - I used to do 400someting for 6, and ... well, we won't go into what I couldn't get 20 of. but think "pussy"
then I did a modified BB shoulder press where I alternated front and back, not going all the way up but only enough to clear my head - that way the shoulder stays flexed the whole time - hard do. 5 sets of 5
the did 5 sets of 3 of squats - not sure I wrote that down right - is that right? or was it 3 sets of 5 - either way, I'm a pussy.
I kept it way light and I'm not *that* far off from what I used to lift... except way more reps... and weight. PUSSY
then incline db press, 2 sets of 20.
again, pitfully low weight and had to adjust it due to not making the 20 - felt like... a pussy.
then 2 sets of calf raises on the machine - finally I did something right - nice sollid pump and did the whole stack - got some solid bruises on the shoulders from it.
then some abs stuff - hanging from those funky strap things
and now I'm feeling pretty beat - but in a good way
frorider6
New member
Just got back from my Physical Therapy visit. I have subdeltoid bursitis (in layman terms, my shoulder hurts). Anyway, he wants me to stop doing all military and bench presses as well as bicep curls. And when I do start them again, he wants me to switch to dumbbells for a while. Of course he's a skinny little guy who doesn't lift. So I just nodded and agreed. Fuck that stop lifting bullshit. I will switch to dummbells for a couple of weeks though.
He also said I never have to do shrugs again. It seems my upper traps are overdeveloped and pulling my shoulders up. Okay, I'll give him that one. I'll just substitute another type of row for my shrug day. Maybe I'll just do barbell shrugs again. I need to work my lower traps really hard to bring them up.
He also said I never have to do shrugs again. It seems my upper traps are overdeveloped and pulling my shoulders up. Okay, I'll give him that one. I'll just substitute another type of row for my shrug day. Maybe I'll just do barbell shrugs again. I need to work my lower traps really hard to bring them up.
supersizeme
New member
fro your upper traps pull your shoulders up? does this mean you walk around with permanent ILS? i think i have a similar deal to you because my traps ride fairly high up on my neck, but then when you look at me from the back they don't stick out much. my lower traps are ass, as are my rear delts and bis, so about the only thing i'm rowing is a tiny shitball kayak to Assforupperback Island. Ah genetics. Nothing like participating in a sport that you were inherently designed to suck at.
frorider6
New member
supersizeme said:
It does look like I have a case of ILS. But I can't help it. Really!I think I have the genetics to do fairly well in bodybuilding, I've just undertrained certain areas. As far as my back goes, structurally, it's pretty wide. That's kind of a drawback because it takes more muscle to see visible progress. I can gain 10 lbs and no one could tell a difference when I wear clothes. But then again, I wouldn't trade it for a smaller frame.
HappyScrappy
New member
I like raisins because they give me muscles
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