working on a new routine

[JDid23]

I take it you decided to fuck giving the shoulder a break to recover lol... hows it feeling? have you been ice+heating it?

well i pinpointed what was wrong and it seems minor- my deltoid. I think it's because i've neglected working out my shoulders for so long and my deltoid and now there's a muscle imbalance. If you check my last chest/tris workout, there was minimal to no pain on flat db bench/cables, so why not do that? I also took 5 days off lol. Yes, been icing it a lot lately.

 

[JDid23]

why are NONEEE of my posts going through? i posted in here twice and it didn't work either time lol.... i determined that my shoulder pain is most likely due to neglecting to workout my shoulders (haven't had a day for shoulders in a LONG time).. and it's specifically my deltoids that have been hurting, so since it doesn't seem like anything serious and i can do flat db bench and cables without too much pain, i'm gonna stick to them light and then do what EM told me with the light shoulder exercises to get my shoulder back up to par.

 

[oso0960]

Hey Jdid how are your quads doing?

Also you say that your deltoid hurts and that pullups hurt it too. The deltoid is made up of an anterior, medial, and posterior part. I think the problem might be that your anterior deltoid (the one that is hit the most during bench presses and shoulder presses) is too strong in comparison to the posterior deltoid (which it is in most people).

And, if I remember correctly, all pressing movements and specifically pullups put your shoulder in an internally rotated position.

These 2 things give shitty shoulders.

Try this: Scapular wall slide.
Put your feet 4 inches away from a wall.
Touch your butt, head, and the entire back (even the part where it arches!) to the wall.
Put your hands up.
Touch the back of your hand, every finger, your wrist, and the entire forearm to the wall.
Slowly bring your elbows down until you make a 90 degree angle with your shoulder joint and elbow joint.
If you can't do this or are having a very hard time maintaining this position, you probably have the problems I said above. Here's a picture of what I'm getting at:

Google Image Result for http://www.inmotionjax.com/images/exc_neck_wall_slide.jpg

Try incorporating some light external rotations and reverse flyes at the end of the workout and/or on your off days.

 

[JDid23]

Hey Jdid how are your quads doing?

Also you say that your deltoid hurts and that pullups hurt it too. The deltoid is made up of an anterior, medial, and posterior part. I think the problem might be that your anterior deltoid (the one that is hit the most during bench presses and shoulder presses) is too strong in comparison to the posterior deltoid (which it is in most people).

And, if I remember correctly, all pressing movements and specifically pullups put your shoulder in an internally rotated position.

These 2 things give shitty shoulders.

Try this: Scapular wall slide.
Put your feet 4 inches away from a wall.
Touch your butt, head, and the entire back (even the part where it arches!) to the wall.
Put your hands up.
Touch the back of your hand, every finger, your wrist, and the entire forearm to the wall.
Slowly bring your elbows down until you make a 90 degree angle with your shoulder joint and elbow joint.
If you can't do this or are having a very hard time maintaining this position, you probably have the problems I said above. Here's a picture of what I'm getting at:

Google Image Result for http://www.inmotionjax.com/images/exc_neck_wall_slide.jpg

Try incorporating some light external rotations and reverse flyes at the end of the workout and/or on your off days.

I think my quads are good. no real pain, just some discomfort at the bottom of my squats. Thanks bro, you're probably right. I'll definitely give that a go. Should i do these at the end of every workout regardless of the body part i'm working out?

i got super fucked up last night, vomited all over outside at my friends house, and then my friend drove me home... only the 2nd time i've ever thrown up from drinking, and i was really fucking pissed. my dad has been babying me all day, and even though he's been really nice, i know i'm gonna pay for this somehow.. i'm taking the weekend off and resuming my workouts on monday. hopefully, i'll have a comprehensive plan on what i want to hit this summer by then; make realistic goals and a routine.

 

[oso0960]

Yeah why not? Just go light, easy, and do it as often as you want. Think of it more as a prehab/rehab exercise than an actual exercise. I usually pick up two 2.5lb weights for bent over flyes and do a couple sets of 15 with a hold at the top. As for the external rotations, I like 5lbs and do another couple sets of 15 or so. Just work the motion/muscle. If you're getting sore the next day you're probably going too hard lol.

Btw it's always nice to get fucked up once in a while haha.

 

[JDid23]

Yeah why not? Just go light, easy, and do it as often as you want. Think of it more as a prehab/rehab exercise than an actual exercise. I usually pick up two 2.5lb weights for bent over flyes and do a couple sets of 15 with a hold at the top. As for the external rotations, I like 5lbs and do another couple sets of 15 or so. Just work the motion/muscle. If you're getting sore the next day you're probably going too hard lol.

Btw it's always nice to get fucked up once in a while haha.

ok i'll give them a shot tomorrow after my workout. thanks bro!

and yeah, but not when you blackout literally the second when you get inside your house and your dad (who you made a promise to that you wouldn't drink) takes care of you vomiting. my dad has never even been drunk in his life lol.

anways, did legs today.


Squat (working sets)
225x2
225x2
225x2
225x2
225x2

1 leg RDL
40 x 5
50 x 7
55 x 7
60 x 8 (2 legs)

then calves/abs and i did some farmers walks with 75 lb DBs. Going to get my grip fucking strong. Was really happy about my squats; i haven't squatted in a hell of a long time, and each rep felt good and was below parallel. going to keep up squatting heavy for low reps. Also, the only part of my legs i really care about now are my calves, since i have naturally muscular legs (just not calves). Would it hurt me to work my calves 2-3 times a week + run? Thanks guys!

 

[Tblock1]

2-3 times a week plus running might be more than necessary. I'd say 1-2 times per week plus running.

Haha next time just drive yourself home it will force you to stay alert so you wont pass out. Works like a charm

 

[JDid23]

2-3 times a week plus running might be more than necessary. I'd say 1-2 times per week plus running.

Haha next time just drive yourself home it will force you to stay alert so you wont pass out. Works like a charm

the reason i said 2-3 is because i don't work them too hard in the gym...

lol, i've never drove drunk in my life.... but i go to college in PA and my license privaleges were taken away in PA for 5 months for being publically fucked up.

 

[Tblock1]

the reason i said 2-3 is because i don't work them too hard in the gym...

lol, i've never drove drunk in my life.... but i go to college in PA and my license privaleges were taken away in PA for 5 months for being publically fucked up.

wow....5 months for being publicly drunk? Thats strict! How were you caught did a cop talk to you or something?

 

[JDid23]

wow....5 months for being publicly drunk? Thats strict! How were you caught did a cop talk to you or something?

well my friend was having girl trouble and i was in a great mood for getting one of the only As in my intro to psych class, so we killed a handle of gin together and then went to a club (stupid as fuck, i know). We both blacked out before we got there, and i was vomiting on the line. My friend's friend drove me back to campus and dropped me off, and one of the RAs who fucking hates me said i had to go to the hospital. I was supposedly acting really well and trying to go up to my room, but he called the hospital, my parents found out, and i had to meet with a councilor, go to an 8 hour program from 8 AM-4 PM on my birthday, plus some other bullshit. I probably needed to be there though; i've never been that fucked up. didn't want gin, but the dumbass who bought for me got it anyway lol.

 

[JDid23]

did fasted cardio today, BSd it. during it i realized that the thing that i use to see my time/distance is bullshit because everytime i switch my music during my run it pauses and then takes some time to resume. I knew my 2 times before this were much better..... so i'm going to do sprints for now and maybe some long distance, but not time anything and see where i'm at when i go to my high school's track to test my time.

chest/tris today... i did probably 6 or 7 sets with 40 lb DB on flat bench, and some cable work. Only my right shoulder hurt at the end of it... i think my left one is healed, so i'm going to keep going light. Triceps went well today, and then did some abs and light shoulder exercises.

 

[Tblock1]

well glad the left shoulder is healed...hopefully the right one isnt too far behind. Sprints are really one of the best forms of cardio because you can still keep great strength while doing them (they even help explosive strength) and get a great workout

 

[JDid23]

well glad the left shoulder is healed...hopefully the right one isnt too far behind. Sprints are really one of the best forms of cardio because you can still keep great strength while doing them (they even help explosive strength) and get a great workout

thanks bro.. unfortunately, i think it is a bit behind. I don't take any supps besides whey after my workout, but does anyone know if glutamine/glucocamine would be helpful in aiding my injury? I've never heard of glucocamine, but my friend at college recommended it.

yeah, i just wanted to get back into somewhat decent cardio shape lol. I'm also working a lot on my basketball shot, so some days i might do fasted basketball and incorporate drills where i'm sprinting.... i know you run a lot with your ROTC (i think ROTC.. please correct me if it's something else)- do you have any advice for me with running? I used to be fast; made states for the 55 and 200 my freshman year for JV, but i feel kinda out of running shape (although i'm starting to feel better)

 

[JDid23]

Back/Bis

Deadlift
265x4
275x4
285x4

DB Row
50x12
60x12
70x10
80x8
75x8
65x10
40x10 (extremely slow negatives)

then did some biceps and abs... I felt really good today; was sweating like an animal. My body is easily capable of doing 285x4, but my grip sucked on the last rep, and same with 275. After 80 lbs, the DBs are extremely inaccurate with weight, so i'm going to stick with going up to 80s for a while and doin them strict.

Fuck, i didn't realize how much i missed half the gym stopping what they're doing to watch me deadlift. I swear every other time i DL, a big guy introduces himself to me in the middle of my sets when i rest. I still look puny, especially since i can't really do anything for my chest; it's fuckin deflated.

Any thoughts on me going on glucosamine?

 

[ExtraMile]

Glucosamine is for joints as far as I know. You said your pain is in the deltoid, not the joint...

 

[oso0960]

Why not try glucosamine and see if it helps? I still think rest > it though Oh and have you gone to a doctor about it?

Also, your RA's a bitch. Gin is the shit

 

[JDid23]

Why not try glucosamine and see if it helps? I still think rest > it though Oh and have you gone to a doctor about it?

Also, your RA's a bitch. Gin is the shit

that's what i'm thinking with the glucosamine. Worst comes to worse it'll help my joints.... i've been going really light, and i asked my brother's neurologist to look at it when i took him there. He said that i should just work it lightly.... not really the most reliable source, but it doesn't really hinder anything i do during the day, and it doesn't hurt when i play ball (i've been shooting around a lot lately and i'm right handed).


haha gin acts as an aversive stimulus to me now; i smelled it once at a party and i felt kinda sick. before i drank anything. i couldn't have hard liquor alone for at least 2 months after that incident

 

[JDid23]

i've created a plan for my progression on deadlifts, db rows, squats, 1 legged RDLs, calves, and abs for the next 8 workouts each.... All of these are subject to change.... I'm going to make one for chest/shoulders/tris once my shoulder heals. My progression plans worked really well last time, and hopefully, they'll work to help me get back to near where i was again. If squats go well, i'll be right back to near what my old max was, and the reason i'm going slow with DLs is because of my grip; my strength >>> my grip on them, so if i can bring up my grip work on grip work days, i'm hopefully going to up the weight on my DLs. My max DL is 375, and my max squat is 275 ATG.

Back/Bis


Deadlift
Workout 1- 270x4, 280x4, 290x2, 290x2
Workout 2- 275x4, 285x4, 290x2, 290x2
Workout 3- 275x4, 285x4, 295x2, 295x2
Workout 4- 280x4, 290x4, 295x2, 295x2
Workout 5- 285x4, 290x4, 295x4
Workout 6- 285x4, 290x4, 300x2, 300x2
Workout 7- 300x2, 305x2, 315x2
Workout 8- 295x1, 300x1, 305x1, 310x1, 315x1, 320x1


DB Rows Reps- TBD
Workout 1- 50, 55, 60, 65, 70, 75, 80
Workout 2- 55, 60, 65, 70, 75, 80, 80
Workout 3- 55, 60, 65, 75, 75, 80, 80
Workout 4- 60, 65, 70, 75, 75, 80, 80
Workout 5- 60, 70, 70, 75, 75, 80, 80
Workout 6- 65, 70, 75, 75, 80, 80, 80
Workout 7- 70, 70, 75, 80, 80, 80, 80
Workout 8- 75, 75, 75, 80, 80, 80, 80


Biceps- TBD






Legs/Grip Work


Squat
Workout 1- 225x3, 225x2, 230x2, 230x2, 235x1
Workout 2- 225x3, 230x2, 230x2, 235x1, 235x1
Workout 3- 225x3, 230x3, 230x3, 235x1, 240x1
Workout 4- 230x3, 230x3, 235x2, 235x2, 240x1
Workout 5- 230x5, 235x2, 235x1, 240x2, 245x1
Workout 6- 235x3, 235x3, 240x2, 245x1, 250x1
Workout 7- 240x3, 245x2, 250x1, 250x1, 255x1
Workout 8- 225x8, 230x5, 240x3, 245x1, 265x1


1 leg RDL (Dbs)
Workout 1- 40x8, 45x8, 50x8
Workout 2- 45x8, 45x8, 50x10
Workout 3- 50x8, 50x8, 50x8
Workout 4- 50x10, 50x8, 55x8
Workout 5- 50x10, 55x8, 55x10
Workout 6- 55x10, 55x8, 60x8
Workout 7- 55x10, 60x8, 65x8
Workout 8- 60x8, 65x8, 70x8


Standing Calves
Workout 1- 100x8, 95x12, 90x15
Workout 2- 105x8, 100x10, 95x12
Workout 3- 110x8, 105x10, 100x12
Workout 4- 115x8, 110x10, 105x12
Workout 5- 120x8, 115x10, 110x12
Workout 6- 125x8, 120x10, 115x12
Workout 7- 130x8, 125x10, 120x12
Workout 8- 135x8, 130x10, 125x12


Seated Calves
Workout 1- 45x12, 45x10, 45x8
Workout 2- 45x12, 50x10, 55x8
Workout 3- 50x12, 50x10, 55x8
Workout 4- 55x12, 50x10, 50x8
Workout 5- 55x12, 55x10, 55x8
Workout 6- 55x12, 60x10, 65x8
Workout 7- 60x12, 65x10, 70x8
Workout 8- 70x12, 75x8, 80x6


Abs


Weighted Declines
Workout 1- 10x15, 10x12, 10x8
Workout 2- 15x8, 10x10, 10x12
Workout 3- 15x10, 15x8, 10x10
Workout 4- 15x12, 15x10, 15x8
Workout 5- 15x12, 20x10, 20x8
Workout 6- 20x12, 20x10, 20x8
Workout 7- 20x12, 25x10, 25x8
Workout 8- 25x12, 25x10, 25x8


Abdominal Pulldowns
- TDB

 

[JDid23]

legs/grip work/abs

Squat
225x3
225x2
230x2
230x2
235x1

1 leg DB RDL (per leg)
40x8
45x8
50x8

Then i alternated between grip work, calves, abs

Static Holds- 155, 145, 135 (going to increase each set 10 lbs per week)
Standing Calves- 100x8, 95x12, 90x15
Decline Situps- 10lbs x 15, 10lbs x 12, 10lbs x 8

DB Farmers Walks- 3 sets with 75s
Seated Calves- 45x12, 47.5x10, 50x8
Ab Pulldowns- 72.5KG, 65KG, 57.5KG


Good workout. After Workout 4 on my list, I'm going to add 1 assistance exercise for squats and 1 for hamstrings... probably bulgarians and either pullthroughs or leg curls.. most likely heavy pullthroughs to help my DL. Just want to get back in the swing of things first. Felt great today, and am currently making eggs and oatmeal every morning for breakfast.

 

[ExtraMile]

what are your goals now jdid?

 

[JDid23]

what are your goals now jdid?

to get my ass in shape.... cardiovascular shape and get back to near where i was in my squat/deadlift/bench (eventually) before i stopped. 375 DL, 275 squat, 200 bench are my PRs. Also to eat well, which besides last night has been solid for the past week. Also want people to be able to tell i workout when they look at me.

 

[ExtraMile]

What do you think your maxes are at now?

 

[JDid23]

o man i really have absolutely no idea. my squat has gotta be close to my old one.. probably between 245- 255 (only squatted a few times since i've been back, but they feel good)... DL i have no idea because my grip usually gives out. My form has also been sacrificed a little so i'm going slower. maybe 310-315? Bench no idea since i haven't benched in a while. I think i'm going to stick to DBs for benching for a while.

 

[the_alcatraz]

Back/Bis

Deadlift
265x4
275x4
285x4

DB Row
50x12
60x12
70x10
80x8
75x8
65x10
40x10 (extremely slow negatives)

then did some biceps and abs... I felt really good today; was sweating like an animal. My body is easily capable of doing 285x4, but my grip sucked on the last rep, and same with 275. After 80 lbs, the DBs are extremely inaccurate with weight, so i'm going to stick with going up to 80s for a while and doin them strict.

Fuck, i didn't realize how much i missed half the gym stopping what they're doing to watch me deadlift. I swear every other time i DL, a big guy introduces himself to me in the middle of my sets when i rest. I still look puny, especially since i can't really do anything for my chest; it's fuckin deflated.

Any thoughts on me going on glucosamine?

Glucosamine takes a looong time to kick through

Try SuperCissus.

Orbit Nutrition carries it.

Here's the link:

USP labs Supercissus Rx

 

[JDid23]

Flat DB Bench
30x10
40x10
50x10
55x10
60x7
55x8
50x9
45x10

- Been a while since i've done anything over 40, and this was with minimal shoulder pain. Once i hit 60x10, i'll add a set with 65... and once i hit 65x10, i'll go up to 70s.... From there, I'll make a progression p;lan.

Cables (KG)
15x12
20x6
10x12
15x8
10x12

- Felt a nice stretch in my chest for a few minutes after these were done... and no shoulder pain.


Triceps Alternated between pushdowns and skull crushers

72.5KG x 7
25 lb DBs x 6
65 KG x 6
20 lb DBs x 8
50 KG x 12
15 lb DBs x 10


Then did some shoulder stretching and light pressing, bent over laterals, and front raises. Felt good. I'm going to stick to flat db bench and cables for chest for now since they seem to be easy on my shoulder. My diet has been real good lately. Going to a movie tonight, and i'm going to try resist one of the simple things i derive pleasure from; movie theater popcorn. I've never been to a movie without it.

 

[oso0960]

Sounds like you already have a progression plan!

What movie are you seeing? I'm heading to the movies tonight too..although I'm a fatass and can't resist that popcorn urge. Hey it's a vegetable right?

 

[JDid23]

Sounds like you already have a progression plan!

What movie are you seeing? I'm heading to the movies tonight too..although I'm a fatass and can't resist that popcorn urge. Hey it's a vegetable right?

Thanks man. Last time I did a progression plan for myself it worked well... Hoping this can work too,


My friend wants to see the x men movie lol.. I have nothing better to do. And I can't either but ive been amazing the past 1-2 weeks so I wanna keep it up.

 

[JDid23]

Back/Bis

Deadlift
270x4
280x4
290x2
290x2

DB Rows (i think these were the reps)
50x10
55x10
60x10
65x8
70x8
75x8
80x6


Then i did some hypers, cable rows (not doing pullups/lat pulldowns cuz of my shoulder) and biceps. I have come to the conclusion that the asymmetry of my biceps is not going to allow me to have a set/rep/weight plan. My left bicep is literally 2x stronger than my right, genetically fucked up bicep. I'm just going to try to mentally progress with biceps. Finished with forearms.

DLs felt good.. With 4 reps, i do 2 with each grip, and my right under/left over is a lot harder for me. However, it is getting better.

 

[ExtraMile]

I'm the opposite to you man; every time I make a progression plan something seems to fuck it up towards the end and I get pissed lol. I prefer to just take each session as it comes and concentrate on making each day perfect.

 

[JDid23]

I'm the opposite to you man; every time I make a progression plan something seems to fuck it up towards the end and I get pissed lol. I prefer to just take each session as it comes and concentrate on making each day perfect.

Lol... All of the ones I make are subject to change based on my progress. Don't make them concrete, but make them to be flexible with room for change. I do the same thing as you, just with some more guidelines to make sure I'm progressing. My mistake in college was not tracking my workouts so I couldn't really track my progress on a week to week basis, and some days I or clusterfucked

 

[JDid23]

Legs/abs/grip work

Squat
225x3
230x2
230x2
235x1
235x1

1 leg db rdl
45x8
45x8
50x10

Then did grip, calves, abs in that order
Static holds double over grip
165, 155, 145
Standing calves
105x8, 100x10, 95x12
Weighted declines
10lbs x 12, 10 lbs x 10, 18 lbs x 8
Superset with 8 leg raises

Farmers walks- 3 sets with 75 lb dbs
Seated calves- 52.5 x 8, 50 x 10, 47.5 x 12
Finished with abdominal pulldowns


Decent workout.. Some reps of squats feel much easier than others, and I like the slow, steady progression on my lifts.

Got casein today. Going to take it only after a really good workout day before bed to save cash.

 

[Tblock1]

nice to see the squats coming back up! What is your bodyweight at now?

 

[JDid23]

thanks man... i'm pretty satisfied with the way squats are going. 275 is my PR, and i'm only 40 lbs under right now and increasing every week. and i'm getting pretty fuckin deep on them. i had my bw checked twice the past few weeks and one time it was 182, other time was 183.

Also, how does my meal plan look? I usually wakeup, run (sometimes), then have breakfast, then lift.

Breakfast: Oatmeal, Eggs. Blueberries, Multi vitamin
PWO: Whey Shake, Banana
Lunch (varies, today i had a grilled chicken sandwich with lettuce, onions, cheese, and ranch on whole wheat bread)
Snack: (also varies)... sometimes peanut butter, sometimes a protein bar, string cheese, some sort of protein to hold me over till dinner. I want to make this more consistent though and probably bigger.
Dinner: (varies)- my mom's a chef. it's typically chicken, meat, or fish with a salad and potatoes/veggies.
Snack: Almonds, Green Tea.. going to add a vegetable too.

That would be a typical day plus/minus a few things. I've gotten into the habit of eating more, but i know it still has tons of room for improvement. Any suggestions are more than appreciated. As i stated in my last post, I'm also going to take casein, but since i want to save cash, only before bed on the day of a really good workout.

 

[ExtraMile]

Looks good enough to make progress for now man. Aslong as the serving sizes of eggs and meat are decent sized.

 

[JDid23]

Looks good enough to make progress for now man. Aslong as the serving sizes of eggs and meat are decent sized.

they usually are for the most part...

Chest/Tris today.

Flat DB Bench
25x10
40x10
50x10
55x10
60x9 (+2 from last week)
55x8
50x9
45x10

Cables
20 KG
15 KG
10 KG
20 KG
15 KG
10 KG

- forgot reps

then i did 5 sets of skull crushers with 25 lb DBs, 20 lb DBs, 15 lb DBs... and some pulldowns

ended with tri sets of DB Press, Bent over laterals, and Front raises... 10 lbs for press, 5 lbs for laterals and raises... and my shoulders felt fine. also did some stretching... after about a month or two, i'll test my luck with inclines, dips, declines, and even flat barbell bench... now, i just want to get my DB Bench back up to 70 lb DBs x 8-12

 

[JDid23]

Back/bis

Deadlift
275x4
285x4
290x2
290x2

Then did db rows,hypers, some sets of cable rows, biceps and forearms. Was in a rush today since I got back late from the city and the gym closes early on Fridays so I didn't write anything down after deads. Since I'm going on vacation a week from tomorrow, I want to workout more the next week so I'm probably gonna squat tomorrow. If I don't feel good squatting heavy cuz of deadlifts today I'll go light.

 

[JDid23]

alright, time to add/alter some things to my current workout. I currently do back/bis -> legs -> chest/tris with some light shoulder prehab work..


Back/Bis
Deadlift
DB Row
Pullthroughs
Cable Rows
Hypers
Biceps

Legs/Grip work
Back Squat
1 leg SLDL
Front Squat OR Bulgarian split squat (depends if rack is open)
Static Holds
Standing Calves
Farmers Walks
Seated Calves

Chest/Tris/Shoulders

Flat DB Bench
Cable Crossovers
DB Skull Crushers
Tricep pushdowns
Shoulders- superset light DB OHP, lateral raises, front raises


Basically, the only thing i'm doing is adding 1 assistance exercise for squats and deads. Pullthroughs helped my DLs tremendously last time i did them, and i'm hoping that some higher rep leg work with front squats/bulgarians can help my squat.

Also, for chest/tris, i'm only doing flat db and cable crossovers for the next 1-2 months because of my shoulder... and i'm doing a lot more sets of them to compensate. Same with the reason i'm only doing DB rows/cable rows for back and not pullups.

I haven't been this motivated in at least 1 full year. I'm ready to hit the gym hard this summer, and hopefully end it with some PRs in my deadlift and squat. Lessss go

 

[NBAfan#21]

Do you have a planned reps range for deadlift, squats and bench or do you just got by how you feel?

 

[JDid23]

Do you have a planned reps range for deadlift, squats and bench or do you just got by how you feel?

yeah... i made a plan for progression

Deadlift
Workout 1- 270x4, 280x4, 290x2, 290x2
Workout 2- 275x4, 285x4, 290x2, 290x2
Workout 3- 275x4, 285x4, 295x2, 295x2
Workout 4- 280x4, 290x4, 295x2, 295x2
Workout 5- 285x4, 290x4, 295x4
Workout 6- 285x4, 290x4, 300x2, 300x2
Workout 7- 300x2, 305x2, 315x2
Workout 8- 295x1, 300x1, 305x1, 310x1, 315x1, 320x1... this day will go by how i feel

Squat
Workout 1- 225x3, 225x2, 230x2, 230x2, 235x1
Workout 2- 225x3, 230x2, 230x2, 235x1, 235x1
Workout 3- 225x3, 230x3, 230x3, 235x1, 240x1
Workout 4- 230x3, 230x3, 235x2, 235x2, 240x1
Workout 5- 230x5, 235x2, 235x1, 240x2, 245x1
Workout 6- 235x3, 235x3, 240x2, 245x1, 250x1
Workout 7- 240x3, 245x2, 250x1, 250x1, 255x1
Workout 8- 225x8, 230x5, 240x3, 245x1, 265x1

just finished squat workout #3, and #2 for DLs yesterday.



Legs today. Felt a bit harder, but understandable since i did DLs/hypers yesterday.

Squat
225x3
230x3
230x3
235x1
240x1

1 leg DB SLDL
50x8
50x8
50x8

Then i did 2 sets of light bulgarians (i want to run tomorrow so i kept these light), and calves/abs. I skipped the grip work today because i am planning on DLing in 2 days and want my grip to be fresh for that workout.

 

[NBAfan#21]

oh ok cool. its nice that you already know what weights you gonna use. I usually just go in the gym and try to lift whatever i can for 5sets of 5 or 8 sets of 3

 

[JDid23]

oh ok cool. its nice that you already know what weights you gonna use. I usually just go in the gym and try to lift whatever i can for 5sets of 5 or 8 sets of 3

thanks, it has worked well in the past so i figured i'd try it again.

Chest/Tris/light shoulders today

DB Bench
30x10
40x10
50x10
60x10
65x6
55x6

did 1 set of cables, then finished with triceps and very light shoulders.

i was exhausted today. Had to go really early and make a quick omelette and smoothie before, didn't get my oatmeal. I think the heavy squats/deads took a ton out of me, so instead of DLing tomorrow, I'm going to take a much needed off day to recover. my shoulder hurt a little during db bench, and then it hurt a decent amount durin cables. I didn't stretch it before the workout; i stupidly usually save it for the end now because it hasn't been hurting during my DB Bench, but when i do all my stretching before, it kinda does a little. I'm going to now stretch before. Does anyone have a good preworkout shoulder stretching routine they wouldn't mind sharing?

 

[Tblock1]

I think most people recommend not stretching before the workout but instead doing mobility stuff for shoulders.

 

[JDid23]

I think most people recommend not stretching before the workout but instead doing mobility stuff for shoulders.

yeah, that's what i meant

 

[JDid23]

back/bis/abs

Deadlift
275x4
285x4
295x2
295x2

EASY ^^^... my grip is definitely catching up, and the grip work has helped tremendously. Then, i did BB Rows (its literally been like a year since i've done them. i'm getting sick of DB Rows), pullthroughs, cable rows, biceps, and abs. Real solid workout today. I felt so self-conscious during pullthroughs cuz the whole gym was looking, but who really gives a fuck? they were all on the elliptical

 

[JDid23]

ches/tris/light shoulders.... didn't do legs today since i did heavy DLs yesterday and i only have 2 more days to train (minus tomorrow) before i leave for vacation on monday.

Flat DB Bench
30x10
40x10
50x10
60x10
65x6
55x8
then did a set of 50 but i don't remember how many reps

finished with cables, 5 sets of skull crushers, some pushdowns, light shoulder exercises and stretching.

 

[JDid23]

legs

Squat
230x3
230x3
235x2
235x2
240x1

1 leg DB RDL
50x10
50x8
55x8

Trap Bar Deads (light, first time)
135x8
225x8
245x8


then i did some static holds with 245 and 225, and they challenged my grip a lot more than double overhand with a barbell. I think i might incorporate trap bar DLs followed by static holds with them at the end of each set for my grip work on these days. Finished with calves/abs.

I also drank last night, had a really nice buzz going and maintained it for a few hours. really happy it didn't effect my workout today

 

[JDid23]

vacation has been fun, but diet has been WAY OFF. we stayed at a house the first 3 days, and the only food they had for breakfast was croissants, choclate croissants, and bread, so i had to deal eating with that. My dad is kosher, so i can't get any meat like most people to keep up my protein. However, some places had fish so i got salmon. We went to dinner at my mom's friends house twice, and both times, i had to eat what they had (shit food), and clean my plate/eat the desserts because the dude was a chef and my mom said it's like an insult not to clean the plate in france.

However, now i'm at a hotel, but my meals are still fixed depending on what the festival we're goin to has. Don't forget the free wine/champagne (really good quality) that i cant drink since my parents won't let me. Lifted today and the gym is a shithole. I did a great job of improvising though.... i did Cable Rows, but like you would do with DBs since the cables were too low. Supersetted that with lat pulldowns, cable rows, and DB Rows (10KG heaviest DB). Then did bis, and my shoulder felt pretty good. Luckily, i brought whey powder with me and also some almonds/protein bars.

since i've been feeling so guilty about my diet, i chilled in the sauna for 15-20 min after my workout.... Aggrevated my ankle yesteray, but feels good right now, so i'm gonna do fasted cardio everyday if all goes well. cant wait to get back and lift with half the summer left ahead of me. My chest looks like shit; shirts i filled out 3-6 months ago make my chest look non-existant. I really need to get it back up to par before college; wanna impress the incoming freshman. I'm not a great lookin dude, but not bad, and my body has always been an advantge over guys. I'm always extremely cofident in my interactions with women, but i feel my body has always given me that extra boost with my body language.

 

[JDid23]

did chest/tris yesterday, and after a few sets of chest, i was actually able to do Incline DBs and flat DB flyes (i altered the way i did them to be safe on my shoulder) without much pain, just kinda minor. even though the weight was only 10 KG, it felt great to be doing them. Supersetted those with cables, flyes, and flat db bench, and did tri sets for triceps with skulls, pushdowns (with lat pulldown machine, light), and floor presses.

diet has been good the past 2 days.. fuckin finally. and i think fasted cardio/sitting in the sauna has been helping me shed some weight FAST.

 

[Tblock1]

Yeah I know how you feel with the shoulder pain my right leg has been doing that To a quick recovery for both of us

 

[xiiliogreen]

Regular maintaining the new routines is quite a difficult task for everyone who are taking training on body weight exercises.But experienced trainers are stressed on creating new routines only for fastest with effective results which has been giving extraordinary improvement in the fitness programs.So admirable job has done here and all credit goes to all trainers.

 

[JDid23]

Regular maintaining the new routines is quite a difficult task for everyone who are taking training on body weight exercises.But experienced trainers are stressed on creating new routines only for fastest with effective results which has been giving extraordinary improvement in the fitness programs.So admirable job has done here and all credit goes to all trainers.

thanks for the insight bro!


got back from vacation today and i've now been awake for 21 hours... Didn't workout today for recovery purposes due to jetlag the next few days, and my legs were still kinda sore from supersetting a shitload of light sets of DB front squats/DB RDLs with light weights. My diet was only so good in France cuz of limited food, but i actually don't look too bad right now. My shoulder feels good, and i'm hoping to (slowly) get back into upper body work. Gonna start pretty light on most chest/shoulder exercises, and that starts Sunday... I wanna get some rest, and me and some buddies are seeing a concert on saturday night so that probably entails drinking. Minus alcohol, my goal for the end of the summer is to stick to a nutrition plan and to keep getting my DL up. My best friend runs track for our college and squats a shit ton more than me (+2x BW), and he just started DLing again, so i don't want to give him the upperhand in that shit. Time to get serious. Motivation still at an all time high.

 

[JDid23]

fuck jetlag. didn't effect me at all... slept fine, woke up, ate a nice breakfast, and hit the gym for upper body day.

Bench
135x10
135x10
135x10

DB Row
65x12
70x10
75x8

Incline DB Bench
30x12
30x12
30x12

Pullups (only 1 set of pullups, then chinups cuz pullups hurt my shoulder)
6
5
5
2

- dead hang with 2-3 second pause on all reps

Front Raises/Lateral Raises
12x8/8x8
12x8/8x8
12x8/8x8

Skull Crushers
25 lb DB x 7
20 lb DB x 8
20 lb DB x 8
15 lb DB x 10
15 lb DB x 10

Finished with wrist curls/bicep curls



Comments: first time benching in 3-5 months!!!! and it felt good, and strong... coulda done more on every set. My 1RM is 200, but when i got that i was a fucking idiot and neglecting shoulder work and my lower body. I turned into THAT GUY for 5ish months in college, so it's understandable how that, coupled with my lack of pre workout stretching led to shoulder pain. I stretched a shit ton before my workout, during my workout, and after my workout. I'm gradually increasing bench press and incline DB bench, and increasing the amount of chinups i do by 1 per workout, so by the end of the summer i'll be doing 25+ per workout.

 

[JDid23]

comments/rant before i say my workout.... my headphones broke, so i was forced to lift without headphones. Not only was i MUCH weaker on deads than i was 2 weeks ago (last time i deadlifted cuz of vacation), but i also had to endure hearing the entire gym's bullshit today while deadlifting and doing all my other shit. a few things i couldn't help but be irritated about were:

- a man on the tredmill literally commentating the entire USA/Brazil game. If this was mens soccer, i would have pushed my workout back and watched the game. However, whoever the fuck gets into women's soccer, or any sport where humans with vaginas are the players to the extent that he did, is immediately deemed both an idiot and an annoying fuck in my book.

- a man lifting with a trainer, who kept doing exercises near me. He counted every rep, 1-50, on all bullshit machines, and the trainer told him that to deadlift, you have to pickup the bar and "focus on the negative motion, not the positive motion." i don't know how that's possible, but the trainer said it.

- another dude with a trainer who was severely overweight. he said he lost 3 pounds, and proceeded to talk about it to the trainer the whole time during his 25 set cable rows. he also had to grunt during the cable rows because doing them while weighing 275+ pounds on the 5th lightest weight is challenging.

- have you ever tried listening to top 40 songs while deadlifting? during my deadlifts, taylor swift and country were playing. I did everything i could to get motivated, literally everything... thought of girls i used to like, how much of a pussy i'd be if i didn't lift the weight, and other shit, but the music and background talk was overwhelming and demotivating.

- in addition to this, some fucking kid asked me to work in during deadlifts. I consider myself to be one of the most polite people in a gym among idiots; i always let people work in, i always take the weights off the bar, i offer spots when i see people need them, and i take time out of my workout to help friends who ask me for advice. This dude took two 30 pound dumbbells, and did 40 sets of burpees with them in my DL spot when he could have done them ANYWHERE else.


anyways, my workout today wasn't great, but wasn't too bad. my DL got so much weaker, grip sucked compared to where it was 2 weeks ago. quality of reps wasn't nearly as good as 295x4 last DL workout, which was easy.

Deadlift
275x2
280x2
285x2
290x2

Front Squat (barefoot after 1st set, much better, all easy sets)
95x5
115x5
135x3
135x3
135x3
135x3


i did standing calves/leg press calves, but don't remember the reps i did.

also did a set of leg curls, but felt like a huge vag so i'm replacing them with weighted hypers as assistance work to my DL.

i need to have music to do bulgarians with the intensity i do them with, and the rack area was so crowded i just did leg press for 4 sets.

finished with abs.

 

[JDid23]

Upper Body 2

DB Military-- felt OK
30x8
30x8
30x8
30x8

BB Row
95x8
135x8
135x8
115x12
115x12

Flat DB Bench
40x8
60x12
50x10
50x8

Chinups (went for 19 total)
6
6
4
3

Dips- 7.... really easy, but hurt my shoulder so i took 2-3 mins to stretch them and did decline bench for 2 sets, which also irritated my shoulder. going to choose something else; will figure it out next time.


Finished with 3 sets of shrugs, 5 sets of Pushdowns, and 5 sets of incline curls.


not a terrible workout. BB Row wasn't that hard, looking forward to getting to higher weights with them... and before vacation, i was barely able to do 10 reps with flat DB bench. today, i got 12 and didn't struggle much till the last 1 or 2 reps. Felt great after what was essentially a 2 week break with BS workouts.

 

[miked8c]

Headphones are a necesity.

I have had to do it on one occasion. My friend plugged his Ipod into a stereo because he was being a nice guy and knew how I was bumbing that I had to lift with no music. It still messed me up, too many people are around in gyms these days, that have no business being there. They pollute the air with their meaningless BS, and work their mouth more than their muscles.

Honorable Mention: One time I pulled up to my gym and threw my Ipod on so I didn't have to have a convo at the front desk and could just walk straight to the lockerooms, as I typically do. I find out my one of my earbuds is busted, I drive 5 min to a convenience store. They do not have headphones, surprisingly. I drive another ten minutes to a Wal-mart and buy a pair. I set my workout back half an hour. Totally worth it.

 

[Tblock1]

haha that is some dedication to headphones there! How did your shoulder feel on the db military jdid?

 

[JDid23]

Headphones are a necesity.

I have had to do it on one occasion. My friend plugged his Ipod into a stereo because he was being a nice guy and knew how I was bumbing that I had to lift with no music. It still messed me up, too many people are around in gyms these days, that have no business being there. They pollute the air with their meaningless BS, and work their mouth more than their muscles.

Honorable Mention: One time I pulled up to my gym and threw my Ipod on so I didn't have to have a convo at the front desk and could just walk straight to the lockerooms, as I typically do. I find out my one of my earbuds is busted, I drive 5 min to a convenience store. They do not have headphones, surprisingly. I drive another ten minutes to a Wal-mart and buy a pair. I set my workout back half an hour. Totally worth it.

dam dude haha. yeah, it fucking sucks... if i was in a legitimate gym i'm sure i'd be fine without them though..


tblock- my shoulder felt ok.. it didn't feel perfect, but it definitely wasn't bad. Flat DB Bench didn't hurt at all, neither did flat BB bench. Chinups felt perfect this time as opposed to last time when they hurt a bit.

i stretched A LOT. pre workout i now have a new routine that i'm going to do, and i also do protractions and retractions in between sets if my shoulder is feeling any sort of pain and it usually helps to alleviate it.

 

[JDid23]

Lower Body 2

Squat (barefoot, felt good)
225x5
230x3
235x2
240x1

Stiff-Legged-DL
135x8
135x8
185x8
185x8

Step-ups (hated them so i stopped)
30 lb DBs x 8 (per leg)
95 lbs (BB) x 5 (per leg)

Pullthroughs
65KG x 10
72.5KG x 10
80KG x 10

Standing Calves
90x10
110x10
140x10
160x8

Seated Calves (hate them, only doing leg press calves from now on)
45x10
55x10

Finished off with abs... did weighted declines supersetted with leg raises and then 3 sets of pulldowns. Skipped grip work since i had to walk home a little over a mile and it was starting to pour.

Squats felt pretty good... I'm going to do 3x2, 1x1 from now on, and move up 5 lbs per week and do 1 rep on the last set.

 

[ExtraMile]

dude i forgot my earphones today, at my gym people hand in their car keys and phones and stuff and they go in the top draw of the front desk for safety.

I asked at the front desk if I had accidentaly given her my earphones aswell as my phone because I couldnt find them.

She said "I dont think so... unless these are yours?" and produced an old pair of ear phones that someone had left in there

I thought fuck it and took them and used them, then handed them back at the end

totally worth it, even if I did have someone else's ear wax in my ears for 75 mins

 

[Tblock1]

dude i forgot my earphones today, at my gym people hand in their car keys and phones and stuff and they go in the top draw of the front desk for safety.

I asked at the front desk if I had accidentaly given her my earphones aswell as my phone because I couldnt find them.

She said "I dont think so... unless these are yours?" and produced an old pair of ear phones that someone had left in there

I thought fuck it and took them and used them, then handed them back at the end

totally worth it, even if I did have someone else's ear wax in my ears for 75 mins

haha nice adapting to the situation!

Doesnt barefoot feel a lot more stable jdid?

 

[JDid23]

haha nice adapting to the situation!

Doesnt barefoot feel a lot more stable jdid?

hahahaha EM

and yeah dude, it feels pretty good compared to squatting in my air force one's.

Upper Body 1--- time constraint today so i lifted idk how i did it, but i stretched and lifted in 40 min.

Flat BB Bench
145x10
140x8
135x7

DB Row
65x12
70x10
75x8

Incline DB Bench
3 sets with 30 lbs.. was gonna move up to 35 lbs, but someone was using them and i didn't have time. didn't feel my shoulder at all though; really felt great

Chinups
i think i did 7, 6, 4?? However, i also pause at the bottom for 2-3 seconds. does anyone else do this? I'm sure i could get 12+ if i did them like most people, but i like this better.

DB Skull Crushers and Standing DB Curls to finish- 3 sets of each.


Comments: felt pretty good. My shoulder felt kinda weird when i was doing my stretches, but after them, it felt really good for BB Bench. I could have done 1-3 more reps with 145 also, so i think my bench is going to get stronger as i continue to increase in weight. Can't wait to max out before i go to school to see if i can destroy my old PR of 200.

 

[JDid23]

Lower Body 1

Deadlift
280x2
285x2
290x2
295x2

Front Squat
95x4
135x5
155x5
175x3
135x8

Hypers
3-4 sets with kettlebells

Bulgarian Split Squatsf
about 4 sets of 8 per leg with 20 lb DBs

Standing Calves
90x10
140x10
160x8

then i did some abs... superset weighted declines with leg raises and did 3 sets of pulldowns... also finished with leg press calves with 180, 90, 230, and then 180, 90.. idk if that made sense, but whatever lol

DL isn't that hard... it's just a matter of getting my grip back to where it was and then i'll start doing sets with 3 reps... increasing each set 5 lbs per week for now. I helped a sophomore in high school starting football learn to back squat/front squat ATG, and bench press/push press in between all my sets. Felt good to help someone who was actually willing to take my advice and not blow it off.

 

[JDid23]

Upper Body 2

DB Military
15x10
30x10
30x10
30x10

BB Row
95x5
115x5
140x8
140x8
120x12
120x12

Flat DB Bench-- might be off a rep or 2 on the last 2 sets. don't remember
40x8
60x12
60x8
55x9

Chinups- deadhang for 2-3 seconds
7
5
5

then i did shrugs, tricep pushdowns, and incline curls.... i have to go though so i'm not gonna write in depth. shoulder felt pretty gd

 

[Tblock1]

sweet cant wait to see that 400 deadlift

 

[JDid23]

thanks bro.... if all goes well, i'm hoping to have a 405 DL, 315 squat, 225 bench by the end of this year... however, injuries have plagued me for a while, so i'm taking a lot of precautions to try to ensure i don't get injured..

 

[JDid23]

Lower Body 2

Squat- i literally got so deep that i could have rested the bar at the bottom of the rack. i haven't gotten that deep in a long time
225x5
230x4
235x1---- failed 2nd rep.

- felt really dizzy after this, and also didn't feel great heading into the 3rd set. diet was off yesterday cuz i was driving literally all day and this morning i had to rush somewhere before going to the gym so i couldn't have my regular pre-workout meal of eggs/oatmeal/fruit/lots of water. Took it easy after squats since i didn't feel great, and accepted this was one of the rare days i wasn't going to go all out.

1 leg SLDL
30x8 (per leg)
50x6
50x6
50x6

2 sets of leg press and leg curls, 4-5 sets of calves, and 3 sets of abs-- done. upper body tomorrow.

 

[Tblock1]

thanks bro.... if all goes well, i'm hoping to have a 405 DL, 315 squat, 225 bench by the end of this year... however, injuries have plagued me for a while, so i'm taking a lot of precautions to try to ensure i don't get injured..

I feel you I've had to skip workouts before because of injuries, just this last workout my military press got screwed because of my shoulder tweak

That looks very good for you on squats werent you starting pretty low and working your way up? 230x4 that deep is great then

 

[coreygb]

You're doing a great job man. Looks like we're at about the same level of strength. Though, based on your avatar, you look a hell of a lot better than I do, haha. Keep up the good work.

 

[JDid23]

I feel you I've had to skip workouts before because of injuries, just this last workout my military press got screwed because of my shoulder tweak

That looks very good for you on squats werent you starting pretty low and working your way up? 230x4 that deep is great then

thanks dude.. yeah, it felt amazing to get so deep on my squats. i'm probably going to take it back a notch and do some lighter sets next week just to get my confidence back up, and because failing really taxed the shit outa me and don't want to push it to the limits again.

corey- yeah dude... definitely pretty similar lifts. just checked out your progress pics and you're looking much better. this pic was taken a while ago, and i think the reason you think i look better is because i'm naturally skinny and started out that way, and while you've made a hell of a lota progress, you started out heavier than i did. what are your goals?

 

[JDid23]

Upper Body 1

Flat BB Bench-- wanted to go for 1 more rep on each set, but would have been hard and i didn't have a spotter.
150x9
145x7
140x7

DB Row
50x8
70x12
75x8
80x8

Incline DB Bench
30 lbs first set, then 40 the next 2 sets for between 10-15 reps on each. easy, still keeping it light until the end of summer.

Chinups
5
5
4
4

Front/Lateral Raise

12 lb DBs for front, 8 lb DBs for lateral.... superset 8 reps each. staying light

finished off with tricep pushdowns (skulls hurt my right shoulder. happens sometimes) and standing DB curls

 

[JDid23]

Lower Body 1

Deadlift
295x2
305x2
315x2

Front Squat
135x5
155x5
175x5

Hypers
3 sets with 30 lb kettlebell, 1 set with 45 lb kettlebell.

Finished off with standing/leg press calves and abs.


Comments: good workout. last time i only worked up to 295 and it was kinda hard for my grip. Today, i just ripped shit up. 315x2 was easy... increasing 5 lbs per lift and continuing my 3x2 on DLs. still not sure what i'm gonna do with front squats yet, and also decided that i'm only doing 1 assistance per lower body day in addition to conventional DL/1 leg SLDL and back squat/front squat... on DL day, hypers or pullthroughs... on squat day, 1 leg bulgarians or leg press.

 

[coreygb]

What grip are you using on those deadlifts?

 

[JDid23]

Rules for training/eating once i get back to college... and some simpler shit i want to get in the habit of doing:

- some form of cardio (including complexes)/intense basketball/soccer the day after drinking.
- when in doubt if the main meal of the night is good or not, eat the grilled chicken, get a wrap, or get whole wheat pasta.
- go to the salad bar AT LEAST once a day.
- for breakfast, if the oatmeal/eggs aren't edible, replace with whole wheat bread/yogurt.
- only drink water/green tea
- fasted cardio AT LEAST 2 times per week before class on M/W/F.
- when drinking, don't use mixers... just have straight hard shit or light beer.
- get a bunch of lemons in the cafeteria and squeeze a lemon in water bottle first thing in the morning.
- finish an entire water bottle (bought it... it's a lot bigger than your avg. one) AT LEAST 2-3 times per day.
- 1 (not too bad) dessert after 2 days of keeping my diet.
-

- if all of the above if followed for the entire week, then 1 cheat meal on saturday night before i go out.

- focus on going slow on the eccentric motion on assistance lifts.
- find a good workout partner.. be careful of adam.
- don't compromise my workouts to train friends.
- make sure to do things to prevent injuries....
- pre workout stretching
- post workout stretching
- foam rolling
- come up with a pre-running stretching routine.
- don't fall into last years mistake of neglecting lower body... upper body progress will suffer... again.
- once i get to a size i am happy with, run a cycle of 5x5 or 5/3/1.. hopefully within 2-4 months.
- if i am able to successfully avoid injuries::::
- deadlift 405 by the end of the year
- squat 315 by the end of the year
- bench 250 by the end of the year (maybe a stretch... but AT LEAST 225 for reps)



going to add to this... also, might as well make some academic/other goals for school while i'm at it since i'm probably going to print this out.

- deans list... 3.5+ GPA
- get involved with better clubs this semester and try to get on student government
- don't fall behind in classes (especially accounting/statistics)
- sign up for an accounting tutor early before they're all taken
- get to know my professors better than last semester
- finish papers AT LEAST 1-2 days in advance and bring them into office hours
- if i decide to pledge a fraternity, time management = everything. do all work early in the day and way ahead of time to avoid unneeded stress.
- learn about studying abroad right away, figure out who is going on the trip i want, and get close with them to assure i get a spot.
- give as many tours as possible and get closer with admissions to try to become tour guide coordinator



will probably alter some of the above, but those are the general guidelines i want to follow for the upcoming year.

 

[JDid23]

What grip are you using on those deadlifts?

over/under... i switch with each rep because 1 of my grips is A LOT stronger than the other.

 

[Tblock1]

I like your rules just make sure if you're going to follow them REALLY stick to them. Once you neglect even a few they will all fall apart haha! That one about getting papers done 1-2 days beforehand is an awesome idea, so many all nighters for me doing stupid papers the day before lol

 

[lweaver]

Good goals...but if you can bang out 10 reps with 225 shouldnt 250 be a breeze? In fact you could be hitting close to 300 at that point.

 

[miked8c]

I think Dean's list is 3.3-3.59

President's list is 3.6 and over.

 

[JDid23]

yea tblock lol.... i go to a small liberal arts college with about 2300 students so it's always good to be tight with the profs... definitely helps when it comes time to grade your paper and they think back to when you went to their office hours.

and i agree... consistency will be key. I'm motivated as shit right now, and i've been trying to do everything within my reach. i looked like shit at the beach the other day (bloated from food/drinking, but regardless that's still simultaneously demotivating/motivating). having an unlimited meal plan should definitely help my diet, and going to a gym with 10 racks instead of 1 will also help me get shit done without having to work in with someone every set and stay focused.

Good goals...but if you can bang out 10 reps with 225 shouldnt 250 be a breeze? In fact you could be hitting close to 300 at that point.

i wasn't specific enough... by reps i mean anything more than 2-3... my shoulder has hindered my benching so much that i've never hit anything over 200, although my current estimated 1RM for bench is probably around 200 (150x9 last workout and maybe had 1-2 more in me)


mike... deans list is 3.5+ at my school. there is no presidents list, but you can graduate with honors with 3.5+, 3.7+, and 3.9+

got a 3.5 first semester and had a 3.68 going into finals week 2nd semester with a hardass schedule, but my professor (in a 400 level lit class as a freshman with mostly seniors.. ) said that since i forgot to cite one sentence in a 12 page paper i worked on forever that i got a 0... and another girl in the class (who is a fucking idiot) got to redo it. i was so pissed lol. ended up with a B- and got a 3.42 total GPA, so i'd love anything above a 3.7 this semester.

 

[Tblock1]

wow that thing with the paper reminds me of highschool I put like the wrong date and forgot one period.....got a 0 love it haha

 

[JDid23]

wow that thing with the paper reminds me of highschool I put like the wrong date and forgot one period.....got a 0 love it haha

haha fuking ridiculous...

Upper Body 2
DB Military- going to decrease back to 30 since it kinda hurt. might even do 25 for a few sets of 12.
20x10
35x8
35x8
35x8

BB Row
45x10
95x5
115x5
145x8
145x8
125x12
125x12

Flat DB Bench- focused on eccentric part of the motion... much harder than usual
40x8
65x8
60x8
50x ?

Chinups-- probably going to start weighted for lower reps
7
5
5

Cables- 3 sets

then did some light shrugs since my trap hurt from them last time, and some sets of tricep pushdowns and incline db curls..


just found out i am probably going up to vermont to stay with this guy my mom works for. i've never met him, but i've heard he's in ridiculous shape.. like he bikes from vermont to NY, so maybe i can pick up some things from him. I doubt he has a lot of barbells since my mom told me he only has a small gym, but he's into hiking and that kinda shit. I guess if i go, i'll have to make due with what they have. he is also in charge of this race called the spartan race, not sure if any of you have heard of it.

 

[miked8c]

Sounds like some hippie hike nature walk T-Block would do.

 

[Tblock1]

Sounds like some hippie hike nature walk T-Block would do.

haha hiking in vermont does sound fun

 

[JDid23]

Sounds like some hippie hike nature walk T-Block would do.

lmao i was thinking the same shit!!

Lower Body 2

Squat
215x4---- annoying pain in left leg, so i switched to front squats
135x5
155x5
185x3

1 leg SLDL
30 lb DB x 7 (per leg)
50 lb DB x 7
50 lb DB x 7
60 lb DB x 7
- slow negative, much harder.

Bulgarian split squats
15 lb DBs x 8 (per leg)
15 lb DBs x 8
15 lb DBs x 8

finished off with calves, abs, and some light static holds with a mixed grip with 185 lbs. going to up that to 225 next workout. i'm also switching back squats to front squats from now on because back squats periodically fuck with my knees, and front squats also feel a lot more natural to me. going to switch front squat to leg press or lunges on DL day, probably lunges.

bench day tomorrow, can't wait!

 

[Tblock1]

ug I have an annoying leg pain too that has been stopping me from squatting.

What have you been doing for a warmup before squats?

Also I looked up spartan race that looks awesome! Will you be watching it then?

 

[JDid23]

ug I have an annoying leg pain too that has been stopping me from squatting.

What have you been doing for a warmup before squats?

Also I looked up spartan race that looks awesome! Will you be watching it then?

sucks, doesn't it?

i should be warming up more intensely, but all i currently do are a few sets of 4 count squats, leg swings, and some glute activation. how bout you?

i'm going to look up some more lower body warmup exercises soon.


i just checked out the spartan race, and it does seem pretty cool. I'm in absolutely shit shape compared to what i used to be in (lack of cardio does that to you), but i'd fucking love to give that a shot if the guy lets me.


i'm also going back to college 10 days early to give tours to incoming students. I initially thought this would be good for training because our school gym is really nice and i have unlimited meal swipes, but i just found out the cafeteria isn't going to be open. The only meal option i'll have is "GQ", which is mostly shitty, fried food.

Do you guys have any ideas as to what i should bring back to hold me over for the 10 days? I am sooooo fucking happy my new dorm has a kitchen in it (the one in my freshman dorm got trashed and people made weed brownies in it so i couldn't use that), so i'm going to be making eggs and oatmeal for breakfast everyday, and i'm gonna hit up the local farmers market to get some fruits/veggies. I'll probably grill 4-5 pieces of chicken twice throughout the 10 days so that i can just put it in the fridge (oh shit, haven't ordered a fridge yet!) without much work and it'll last me. i can also have shakes, almonds, and protein bars... do you guys have any other good ideas on food that's easy to make in bulk and put away for a few days and will still be good?

thanks everyone!

 

[JDid23]

Upper Body 1

Flat BB Bench
155x9
135x7 (2-4 second negatives)
115x7 (2-4 second negatives)

DB Row
40x8
55x10
60x10
65x8

Incline DB Bench
2 sets with 40 lbs, last set 1 arm with 30 lbs

Chinups
5
4
4
- starting weighted next time... didn't feel like doing a lot was starting to feel kinda sick so i took these easy

Superset front/lat raises (light) for 2 sets


finished off with supersetting CGBP with 95 lbs and tricep pushdowns, then some biceps. CGBP was light with 95 lbs, but got harder on the 2nd and 3rd sets.


Comments: Flat BB Bench felt strong today... was really happy with 155x9, and according to multiple 1 RM calculators, my 1RM is somewhere between 196-201, which at this point 3 weeks starting to bench and only 4 bench sessions, i am extremely happy with... only gonna get stronger. Also, i realized that i wasn't training for size in terms of the way i performed reps. I wasn't focusing on the eccentric portion of the lift and exploding up on the concentric portion of the lift, so today i decided to lower the weight and focus on that... and it felt good. I want to get to a size i'm happy with before starting 5/3/1 or 5x5 (probably 5/3/1).

 

[ExtraMile]

IMO 531 could work pretty well to get you to a size you're happy with, rather than waiting until you're that size and then doing the program...

But as you know diet will play a large part in determining how much size you gain and how lean you stay

 

[JDid23]

IMO 531 could work pretty well to get you to a size you're happy with, rather than waiting until you're that size and then doing the program...

But as you know diet will play a large part in determining how much size you gain and how lean you stay

yea bro i'm leaning towards doing 5/3/1.... but yeah, diet is the determinant for me. i weighed myself today before my workout and that was an hour and a half after eating eggs/oatmeal, and drinking a little bit of water... was 177, so i've lost 4-7 pounds since getting weighed in the beginning of the summer.

Lower Body 1
Deadlift
275x2
305x2
315x2
325x1
335x0 (GRIP)

- all sets were easy strength wise, but my grip fucking sucks. fuck what wendler said about "training economy" and heavy rows/shrugs helping grip, i need direct grip work to reach my full DL potential, so i did static holds and farmers walks today, and am also going to do them after my squat workouts. i doubt this is why my grip sucked today, but yesterday i was fucking around with a soccer ball for the first time in a while, and caught the ball between my legs. then, i tried to catch it between my feet, but i landed on the ball and fell. i would have smashed my head, but i put my hands out and fell on the pavement, so today i have a huge bruise on each hand. something to consider, but either way i need a better grip.


finished with bulgarians, hypers, calves, and abs. did grip work after everything

also, going to vermont soon to work for a week. I think i'm doing merchandising for this spartan race that's going down, and then helping with whatever they need to be done. should be fun, but hopefully they'll have some sort of gym for me to workout in or i'll be pissed. it's also unlikely i'll have any internet

 

[JDid23]

Upper Body 2

c

DB Military
Barbell x 8 (some pain, so i did DBs)
15x10
20x12
20x12
20x10

BB Row
45x10
95x5
115x4
155x8
155x8
135x10
135x10

Flat DB Bench
70 lb DBs x 8
60 lb DBs x 8 (very slow negative)
50 lb DBs x 8 (very slow negative)
then did 1 arm with 40s

Chinups
7
6
4

finished with cables, biceps, and triceps. My grip was way too fried to go shrugs.

comments: not bad, and it was nice to put up 70s for 8 solid reps. only a month ago i could barely get 60s for 10. couldn't sleep for 2 hours last night, so i went to bed around 2:30ish and woke up at 6:55. ate my whole grain cereal, a protein bar, and an apple on my walk to the gym. Since I'm going to vermont in an hour (was supposed to leave earlier) i had to force myself to get up and walk to the gym.

 

[Tblock1]

yeah I feel you on the grip strength. I used to do rock climbing all the time so grip was never an issue for me. Now that I dont climb much or do anything grip related I notice a huge difference the bar doesnt feel nearly as secure in my hands

 

[lweaver]

People say that crushing grip doesn't carry over well to pulling but I have to disagree. Since I've started using CoC grippers and progressing with them I haven't had to even think of my grip. I used to struggle gripping 315 and tonights 425 pull was no challenge grip-wise. Also, are you using chalk?

 

[JDid23]

there is absolutely no way that exercises that improve grip strength don't translate into a better grip on DLs. i agree with you guys.

vermont was fucking hard... 90ish hours in 6 days and i made 153 dollars + a train ticket home which was 67. this race i interned for (the spartan race, a lot of you guys would be interested in it.) had guys who looked like BBers all fucking over the place. this race was 12-13 miles, mostly uphill, with 25+ obstacles. they have other ones that are 3 miles and have 15 obstacles, 8 miles and 20+ obstacles, and a 48 hour race called the death race. you have to be in great fucking shape and have perseverance to complete the death race. can't wait to try it when i'm in better shape.

i had to carry heavy shit about half the day and the other half was office work. I slept for 4-6 hours a night, and was exhausted all trip. Lower Body today



Lower Body 2

Front Squat
185x5
185x5
135x7

DB RDL
30 x 8
55 x 8
65 x 8
75 x 8

Trap Bar DL
225x10
250x10
(felt like i was gonna pass out due to lack of sleep and a shitty week. felt amazing but i skipped 275 cuz of it)

Comments: finished with 2 sets of static holds with 225 and 245 calves. fuck this; after seeing all these guys ripped/in shape do this race (2 guys tried to do it with a 300 pound tire uphill but they were taken out) i need to get my ass in shape. Motivated as shit too since college is around the corner and i wanna look good. Diet is going to be perfect with no alc until the first day of school. Upper Body tomorrow

 

[Tblock1]

hell yeah commence killing it haha it does feel sweet when you have a great combo of fitness and strength

 

[JDid23]

hell yeah commence killing it haha it does feel sweet when you have a great combo of fitness and strength

yeah haha. i have to implement cardio. i ran 3 miles uphill once while i was there and it felt good.

Upper Body 1

Bench
160x7 (spot on 7th from beginning i didn't think i needed)
145x8
135x8

BB Row
155x8
155x8
115x12
115x12

Incline DB
3 sets with 40, last set was 1 arm with 30

then i did 2 sets of chins (one was bad) and 2 sets of cable rows. finished with tris/bis. my bench felt week today. i used a mad thick bar (which i hate cuz i can't grip it as tightly). 165 has gotta be better next time or i think i might drop the weight again.

 

[JDid23]

Lower Body 1

Deadlift
315x3
315x3
315x2

Rant- after my first set, this trainer came up to me and told me to stop.. Trying to act stupid, i said "stop what"... he said i have to stop banging the weight because there are classrooms underneath me (without fucking kids in them, who are all outside, but he tried to act tough so i let him think he was awesome). i said i'll try to be quieter, and he goes, lighten the weight up if you have to bro. i said i was fine and i'll try to keep it down. he then tells me to "don't be afraid to lighten up bro". i said, i'll try to keep it down. he gives me this nasty look and i get a drink. I come back and deadlift 315x3 with literally a 5 second negative (killed my grip) in his face. Now, i give him a nasty look and walk off. Next set, my grip is tired as shit, and while i could have hit 315x3 for one more set, the bar kinda slipped at the end and he said that was it. Fuck this guy. I've had trainers ask me to try to keep it down and i've done exactly that, but don't stand over me when the guy before me DLing 200 and slamming it doesn't even get talked to. i swear i wanted to drop the barbell on his foot, and if he was a tiny bit closer, i could have. Usually, trainers tell me they know what i'm doing and have no problem with it, but they'd appreciate it if i'd keep it down. That's fine with me, but this guys a douche. Thank god i only have 1 more DL session until college.


I then did 2 sets of bulgarians and hypers (time constraints cuz i was waiting for some guys to finish trap bar DLs) followed by calves/abs/grip work. Good workout, lower body 2 tomorrow

 

[coreygb]

I've been lucky enough to avoid anyone telling me to deadlift quietly. When I deadlift at the gym, the acoustics are just right and when I set it down, it makes a huge boom and everyone in the gym turns their heads trying to find the source of the noise, haha.

 

[JDid23]

dont take that for granted bro haha. one of the reasons i cant wait to get back to school is i can bang all the fuck i want in the gym. I'm not trying to draw attention to myself, but to drop the bar slowly compromises my grip on the next repetition, so it sucks. i had to regrip the bar eaech rep on the 2nd and 3rd set, which is something i don't do unless i'm switching grips.

saw my friend last night who i havent seen since december and she was fucking in shock at how "filled in" i looked. considering i looked like shit a month ago when i got back from france, that was nice to hear. she didn't stop bringing it up all night, so that was a nice confidence booster.

Upper Body 2


DB Military- few light sets, kinda hurt my shoulder. going to try them with a reverse grip (i remember reading that it's easier on your shoulders on tnation) next time

BB Row
165x5
165x5
135x8
135x8

Flat DB Bench
70s x 7-9 (don't remember)... then 2 sets with 60/50 and don't remember

did 2 sets of chins, some cables, bis, and tris. not a bad workout.

Comments: i can't even describe how hard it was to carry the 70s to the bench and do BB Rows without my hands exploding from deads/grip work yesterday. my back >> my chest. my BB Row form was solid on all my reps. my back has always been better than my chest, but i guess since i was able to hit my back hard and not my chest while my shoulder was injured, it really got a lot stronge in comparison. i've been contemplating doing a few more sets of chest to compensate, but i dont think im going to since i figure it'll work itself out in time. any ideas?

 

[JDid23]

Lower Body 2


Front Squat
190x3
190x3
135x5
- wanted to do 1 more set of 190x3, but i didn't because of fucking wrist pain. I have a pretty high threshold for pain, but it literally felt like my wrist was going to snap off from the second i finished my first rep on each set.

1 leg RDL
30s x 8
50s x 8
50s x 8
50s x 12 (2 leg)
- focused on stretch


finished with some leg press, calves, and abs.

 

[ExtraMile]

Dude start using cross grip. You're not front squatting to improve your clean so whats the point...

 

[miked8c]

Dude start using cross grip. You're not front squatting to improve your clean so whats the point...

This for sure.