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The Shadow
Guest
Be consistent and the weight will continue to fly off....when it slows - there are things we can do to tweak that...
UNTIL then......keep at it.
UNTIL then......keep at it.
Trimming Down In Size
- Thread starter Rabid_Goose
- Start date
Rabid_Goose
New member
The Shadow said:
Bench has already given into Stalling. But I think my squats are going to keep growing, as will my Rows and Dead Lifts. So over all I'm still gaining.
T
The Shadow
Guest
Rabid_Goose said:
Consider to adding close grip benchs and switch to icncline bench to see if it will respond
Rabid_Goose
New member
I switched to Close Grip and I do Incline Dumb Bells on Wednesdays. I switched to CGBP on Friday during my big day, I should have waited till Monday, but I did it anyways. I think it is responding because I got that 4th rep up, struggled hard but if I didn't pause I could have had that 5th rep. I think I'll be doing 190 for 5 reps next Monday, I'll see if I can do 190 for 3 this Friday. I use my triceps a lot at work so they already come into the gym having been worked. One station you have to push forward hard to get the Trim Cover for the seat to stretch out and it is like doing skull crushers for the times you're doing it. I do it roughly an hour total each night spread out over 2 hours. The week I had off of of, we do week on week off for that station, the gym was easier.
Only Incline Bench Barbell wise I could do would be in the Smith Machine.
Only Incline Bench Barbell wise I could do would be in the Smith Machine.
Rabid_Goose
New member
Good day at the gym, everything had a one second pause in it. Glad I'm sticking to the pause.
Squats:
95 pounds for 5 reps
115 pounds for 5 reps
140 pounds for 5 reps
140 pounds for 5 reps
Incline DB Press"
40 pound DB's for 5 reps
45 pound DB's for 5 reps
50 pound DB's for 5 reps
60 pound DB's for 5 reps. I almost stalled at the bottom, I let my elbows come down as far as possible and pause then press, but it is getting easier. I think I will stick with the 60 for 5 on next week, but then go 40/45/55/65 the week after that. We'll see.
Dead Lifts:
135 pounds for 5 reps
155 pounds for 5 reps
185 pounds for 5 reps
235 pounds for 5 reps. God this felt good to rip this off of the floor. Finally doing something with Four 45's + some extra weight. Even though it is Dead Lifts, still makes me happy.
No assistance, letting my abs get a healing break since I pushed them too hard. I will try un-weighted on Monday, if I feel the slightest little tear I'm stopping it for another week.
Squats:
95 pounds for 5 reps
115 pounds for 5 reps
140 pounds for 5 reps
140 pounds for 5 reps
Incline DB Press"
40 pound DB's for 5 reps
45 pound DB's for 5 reps
50 pound DB's for 5 reps
60 pound DB's for 5 reps. I almost stalled at the bottom, I let my elbows come down as far as possible and pause then press, but it is getting easier. I think I will stick with the 60 for 5 on next week, but then go 40/45/55/65 the week after that. We'll see.
Dead Lifts:
135 pounds for 5 reps
155 pounds for 5 reps
185 pounds for 5 reps
235 pounds for 5 reps. God this felt good to rip this off of the floor. Finally doing something with Four 45's + some extra weight. Even though it is Dead Lifts, still makes me happy.
No assistance, letting my abs get a healing break since I pushed them too hard. I will try un-weighted on Monday, if I feel the slightest little tear I'm stopping it for another week.
Rabid_Goose
New member
I liked today, I was rushed, no rows because it was busy before the Holiday. I'm pissed that I've had a screwed up diet all along because of one minor detail but that will be fixed by next week. I'm going to get my before pictures from 5 weeks ago done at Wallie World and have my wife take pics of me now and see if I've had any improvements even with a screwed up diet. I did my macro-nutrients wrong, I was on a 30/20/50 diet, I didn't know it was based on the calories it contributed, I thought it was based on the grams purley and soley. Oh well, live and learn eh?
I didn't stall out on Squats, AT ALL, it looks like it. I'm actually very proud of myself. Wednesday I decided I'm going till I cannot go any lower with a small pause, even though the last two inches of sinking down take out any momentum I may have. It looks like I stalled, but I didn't! I'm going full blown ATF now, I thought I was going 2/3rd down before, but apperntly it was 1/3rd, even though it seemed preddy damn far down. I didn't know I could squat down that damn low.
ATF Squats:
95 pounds for 5 reps
120 pounds for 5 reps
140 pounds for 5 reps
165 pounds for 5 reps
185 pounds for 2 reps. I turned my 3rd rep into a partial GM to get it the rest of the way up but it isn't being counted as a rep at all.
140 pounds for 6 reps. Jesus Christ these ATF Squats really take it out of my legs. Coming home I put one leg two steps higher then my other and pushed myself up, my thigh felt like pudding.
Closed Grip Bench Press: Work is hurting my right tricep, which was the one that locked out on me for my 3rd rep of 190. My chest is able to take it but work is really causing my right tricep to get worn down before I do my lifts. I need to find a way around it, only way I know around it now is just making it stronger.
95 pounds for 5 reps
120 pounds for 5 reps
140 pounds for 5 reps
165 pounds for 5 reps
190 pounds for 2 reps. I was 3 inches away from lock out and my right arm just couldn't press. I'm still proud that I had one second pauses on the other 2 reps. I like to stick to my saying. I'd rather lift like man and look like a bitch than too lift like a bitch to look like a man. Those pauses make a world of difference.
140 pounds for 8 reps. Burn baby burn!
GP Rows: Busy gym, all BB's were taken. 2nd Friday in a Row I missed them. Next week I will be getting up, or attemtping, at 11am or at least to be in the gym by 12:15-12:30 instead of 1pm to get all my equipment.
Assistance:
EZ-Curl Bar + 20 for 8 reps...+30 for 8 reps...+40 for 8 reps.
Dips = Unweighted but as far down as I can go with pause at bottom. 6/6/6
I think today was a great day. I'm going to throw in Dips again on Tuesdays I think, or maybe Mondays. I need to find a way to build Tricep strength up so it isn't fatigued at work. Also, no Skull Crushers, letting something heal up when I thought I felt a tug from them in my left arm. They'll be back with Abs next week.
I didn't stall out on Squats, AT ALL, it looks like it. I'm actually very proud of myself. Wednesday I decided I'm going till I cannot go any lower with a small pause, even though the last two inches of sinking down take out any momentum I may have. It looks like I stalled, but I didn't! I'm going full blown ATF now, I thought I was going 2/3rd down before, but apperntly it was 1/3rd, even though it seemed preddy damn far down. I didn't know I could squat down that damn low.
ATF Squats:
95 pounds for 5 reps
120 pounds for 5 reps
140 pounds for 5 reps
165 pounds for 5 reps
185 pounds for 2 reps. I turned my 3rd rep into a partial GM to get it the rest of the way up but it isn't being counted as a rep at all.
140 pounds for 6 reps. Jesus Christ these ATF Squats really take it out of my legs. Coming home I put one leg two steps higher then my other and pushed myself up, my thigh felt like pudding.
Closed Grip Bench Press: Work is hurting my right tricep, which was the one that locked out on me for my 3rd rep of 190. My chest is able to take it but work is really causing my right tricep to get worn down before I do my lifts. I need to find a way around it, only way I know around it now is just making it stronger.
95 pounds for 5 reps
120 pounds for 5 reps
140 pounds for 5 reps
165 pounds for 5 reps
190 pounds for 2 reps. I was 3 inches away from lock out and my right arm just couldn't press. I'm still proud that I had one second pauses on the other 2 reps. I like to stick to my saying. I'd rather lift like man and look like a bitch than too lift like a bitch to look like a man. Those pauses make a world of difference.
140 pounds for 8 reps. Burn baby burn!
GP Rows: Busy gym, all BB's were taken. 2nd Friday in a Row I missed them. Next week I will be getting up, or attemtping, at 11am or at least to be in the gym by 12:15-12:30 instead of 1pm to get all my equipment.
Assistance:
EZ-Curl Bar + 20 for 8 reps...+30 for 8 reps...+40 for 8 reps.
Dips = Unweighted but as far down as I can go with pause at bottom. 6/6/6
I think today was a great day. I'm going to throw in Dips again on Tuesdays I think, or maybe Mondays. I need to find a way to build Tricep strength up so it isn't fatigued at work. Also, no Skull Crushers, letting something heal up when I thought I felt a tug from them in my left arm. They'll be back with Abs next week.
Rabid_Goose
New member
Okay, I'm back. Gym was closed on Monday but I was busy anyways so I'm repeating last Wednesday and Friday as to not screw anything up. I put on like 8 pounds of water weight from all the gorging I did, I swear I don't think I ate a meal that was under 2,000 calories over 4 day period.
Today was good, my squats became a little bit easier as I push my chest out far enough that the bar travels to the middle of my foot instead of the back of it, feels like I can use more of my thighs without coming off balance.
Squats:
95 pounds for 5 reps
120 pounds for 5 reps
140 pounds for 5 reps
140 pounds for 5 reps
Incline DB Press
40 pound DB's for 5 reps
45 pound DB's for 5 reps
55 pound DB's for 5 reps
65 pound DB's, couldn't get them. I thought I'd go for 65's today but I struggled really hard on getting them kick backed into position. I think I might be doing the Incline bench on too high of a setting.
60 pound DB's for 5 reps
Dead Lifts
135 pounds for 5 reps
155 pounds for 5 reps
205 pounds for 5 reps
235 pounds for 5 reps. Woo boy do I feel it in my lower back, tight as hell.
Assistance"
Decline Unweighted Abs - 2sets for 8 reps. Not pushing my abs just yet, I didn't feel the tear today so Monday I will do them unweighted for 3 sets and see how it goes.
Good day, legs shakey as hell from the Dead Lifts.
Today was good, my squats became a little bit easier as I push my chest out far enough that the bar travels to the middle of my foot instead of the back of it, feels like I can use more of my thighs without coming off balance.
Squats:
95 pounds for 5 reps
120 pounds for 5 reps
140 pounds for 5 reps
140 pounds for 5 reps
Incline DB Press
40 pound DB's for 5 reps
45 pound DB's for 5 reps
55 pound DB's for 5 reps
65 pound DB's, couldn't get them. I thought I'd go for 65's today but I struggled really hard on getting them kick backed into position. I think I might be doing the Incline bench on too high of a setting.
60 pound DB's for 5 reps
Dead Lifts
135 pounds for 5 reps
155 pounds for 5 reps
205 pounds for 5 reps
235 pounds for 5 reps. Woo boy do I feel it in my lower back, tight as hell.
Assistance"
Decline Unweighted Abs - 2sets for 8 reps. Not pushing my abs just yet, I didn't feel the tear today so Monday I will do them unweighted for 3 sets and see how it goes.
Good day, legs shakey as hell from the Dead Lifts.
Rabid_Goose
New member
HIIT Cardio session, empty stomach. I did first 12 minutes with 2% Incline, 4 minutes at 1%, rest just flag ground. Seems my calves don't like the incline part so I'll build it up with them. The new Interval I'm doing is better than the last one, burn more calories faster with it and it is easier to stick with. 3.5mph first One minute 30 seconds, 12mph for 30 seconds.
Barbell Shrugs:
135 pounds for 12 reps, held for 3 seconds at the top
155 pounds for 10 reps, held for 3 seconds at the top
175 pounds for 10 reps, held for 3 seconds at the top.
I tried doing DB Shrugs but, it felt like I didn't get any range of motion at all on them, with light weight or heavy it didn't feel like I was moving my shoulders up hardly at all.
Barbell Shrugs:
135 pounds for 12 reps, held for 3 seconds at the top
155 pounds for 10 reps, held for 3 seconds at the top
175 pounds for 10 reps, held for 3 seconds at the top.
I tried doing DB Shrugs but, it felt like I didn't get any range of motion at all on them, with light weight or heavy it didn't feel like I was moving my shoulders up hardly at all.
Last edited:
Rabid_Goose
New member
Gym is closed yet again, on this Monday. So I'm going to have to re-do this week again, again. Bunch of assholes up in there.
Anywho, going to study those two films for G.P. Rows tonight, refigure some stuff out and all that good stuff. Going to add in Chin Up's into my routine, not sure when is the best time, any advice is good. Last week of skipped Skull Crushers, hopefully whatever tugged on my left arm is better.
Squats:
95 pounds for 5 reps
115 pounds for 5 reps
140 pounds for 5 reps
160 pounds for 5 reps
185 pounds for 3 reps. Could have done 4.
140 pounds for 8 reps. I felt like breaking on the 8th rep.
Closed Grip Bench Press:
95 pounds for 5 reps
115 pounds for 5 reps
140 pounds for 5 reps
165 pounds for 5 reps
190 pounds for 3 reps. Had a spotter so I went after the 3rd rep, otherwise I wouldn't have. He had one finger from each hand on the bar but other than that, no help. Almost stuck at mid-point.
140 pounds for 8 reps. Was a breeze, could have done 12, easy.
G.P. Rows Not posting the weights on these since I need a major configuration on them. I've probably done 12 Form/Technique changes since I started but it's a learning process and a cutting one.
Assistance:
Curls: Ez-Curl bar +10 for 8, +30 for 8, +50 for 6
Dips: 6 reps, 6 reps, 6 reps. Struggled hard on last rep each time but got them. I could have done like the other guy, do 20 reps for 1/5th of the way down and be super awesome.
Will be posting my new diet sometime this weekend. Some won't like it but it is the only way I can get my carbs and protein in. Will have a Protein Bar and two shakes during the day, that really only leaves me 3 real food meals.
Anywho, going to study those two films for G.P. Rows tonight, refigure some stuff out and all that good stuff. Going to add in Chin Up's into my routine, not sure when is the best time, any advice is good. Last week of skipped Skull Crushers, hopefully whatever tugged on my left arm is better.
Squats:
95 pounds for 5 reps
115 pounds for 5 reps
140 pounds for 5 reps
160 pounds for 5 reps
185 pounds for 3 reps. Could have done 4.
140 pounds for 8 reps. I felt like breaking on the 8th rep.
Closed Grip Bench Press:
95 pounds for 5 reps
115 pounds for 5 reps
140 pounds for 5 reps
165 pounds for 5 reps
190 pounds for 3 reps. Had a spotter so I went after the 3rd rep, otherwise I wouldn't have. He had one finger from each hand on the bar but other than that, no help. Almost stuck at mid-point.
140 pounds for 8 reps. Was a breeze, could have done 12, easy.
G.P. Rows Not posting the weights on these since I need a major configuration on them. I've probably done 12 Form/Technique changes since I started but it's a learning process and a cutting one.
Assistance:
Curls: Ez-Curl bar +10 for 8, +30 for 8, +50 for 6
Dips: 6 reps, 6 reps, 6 reps. Struggled hard on last rep each time but got them. I could have done like the other guy, do 20 reps for 1/5th of the way down and be super awesome.
Will be posting my new diet sometime this weekend. Some won't like it but it is the only way I can get my carbs and protein in. Will have a Protein Bar and two shakes during the day, that really only leaves me 3 real food meals.
Rabid_Goose
New member
HIIT for 17 minutes, but I drunk too much water before I got on the Tread Mill and my side started hurting pretty bad. So I just went to the Incline Hill setting for 10 minutes.
3 Second Concentration Shrugs
135 pounds for 12 reps
155 pounds for 12 reps
175 pounds for 12 reps
Chin Ups
Wow, I had to use the weight assistance on these, it feels like my arms are WAY too weak, so I'm going to do these 3 days a week and slowly build up the strength to do them.
3 Second Concentration Shrugs
135 pounds for 12 reps
155 pounds for 12 reps
175 pounds for 12 reps
Chin Ups
Wow, I had to use the weight assistance on these, it feels like my arms are WAY too weak, so I'm going to do these 3 days a week and slowly build up the strength to do them.
