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7 Weeks to a Shredded ME!...

^^ 1000th post :elephant:

G-Love, I like the sound of that workout .... :)

Nice 1st day back B_Sarge :D :garza:

barbellbunny.jpg
 
sgtslaughter said:
:) Without a doubt. :coffee:



Oh reeeeeeaalllllyyyyyyy... :) Well...thank you. How's your physique coming along girley??

Cartman Beefcake:
beefcake-736476.gif
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Exactly - I'm a Southpark fan from the first online episode of Jesus vs Santa Claus.

"You too can live your dream. I'm living proof. BEEFCAKE BEEEFCAAAAKKE!"

Physique is very happy, need some more cardio & a revamped training program due to very unhappy rotator cuffs.

Keep it comin' hun! The split look fantastic!
 
sgtslaughter said:
6/12/06

Day 1

Chest & Brac/Bi’s

(in order of occurrence – super setted most)
start time: 7:15pm
BB Decline: 95x10, 135x8, 185x10, 215x8
DB Incline: 40x8, 45x8, 50x8, 55x8, 60x8
DB Hammer Curls: 30x8, 35x8, 40x8, 45x6, 40x6
Rope Crunches: 80x10, 100x8, 120x8, 120x8
DB Decline: 70x8, 80x6
Cable E-Z Bar Curl: 35x10, 80x8, 100x8, 120x8, 150x8
Pec Deck: 80x10, 100x8, 110x6
Rev. BB Curls: 30x8, 35x8, 40x6, 35x6
end time: 8:15pm

Grandmasta Ghede... Fanfreakin'tabulous brutha... I will comment specifically later tonight or tomorrow, lots to do before slumber time :) more importantly doing the cooking i did not do last night! :Chef:ing it up :artist:
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Damn dude.... that aint weak at all.
But doing that much decline I am suprised you didnt go heavier with the DB. Well you know what works for you. Just thought it was odd. Im wierd. I can almost do the same amount Incline and decline then I can do flat. Still at a weak 225 flat :rolleyes: I like your new work outs and diet more. :evil: Keep it real homie.... as you always do.
 
bro...you have over 1000 posts in here....that's insane haha! congrats

also, on those db inclines that last set of 60x8 was that failure? i too thought that you could prob have gone a little heavier...but like ch said...you know your body.
 
Sassy: lol... I didn't think anyone else remembered Jesus vs. Santa!! :) Classic, right there!

Hick: Yah, my bench has never been a focus, starting to now to bring up my chest...but i'm not about the numbers, just posting what i'm doing that's all. I'm really focusing on STRICT form... SLOOOOOOW... 2 second (at least) pauses at the top and bottom of the movements... on all reps... all sets... everything. It's torture, lol.

JPT: I know huh!? EF party time... 1,000 post celebration!!!! WOOHOO!! :beer: Cheers.... protein shakes :rolleyes:
Thanks on thinking i could do more... could not have with strict and slow form so the set was done....could have taken tons of rest and banged out more, but no time for that...chest will get hit 2-3 times a week...no worries.


BOOOOO to myself... Ghede, I want to be able to comment of everything in your reply... Tonight guaranteed I will get to it :)
 
*Bunny* said:
^^ 1000th post :elephant:

G-Love, I like the sound of that workout .... :)

Nice 1st day back B_Sarge :D :garza:

barbellbunny.jpg
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:)

thank you darlin' ... likewise!! Glad to see you back in action... tis therapy for both :rose:

lol... love the barbell bunny pic!! :) I see it's morphed into the sig now too!!! Niiiiice!
 
sgtslaughter said:
BOOOOO to myself... Ghede, I want to be able to comment of everything in your reply... Tonight guaranteed I will get to it :)
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Fuggedaboutit, Mon! Accepting ANY of the gift bestows honor on the giver... If ANY of it looks useful, use it, if not, no worries and nothing lost.

Comment: your weights are lower than you can do because you might be doing a few too many sets... try three instead of five. really really.



With your Statics at the apex of the movement (two second holds) your Time Under Tension is pretty damn long even at three sets... five is just way too much, add the weight, drop the second and third sets. Light first, heavy second so the last rep is HARD... third set fails between 6 and 8.... just TRY IT. Like a good bowl of chicken soup: it couldnt hurt!


.
 
Ghede said:
Comment: your weights are lower than you can do because you might be doing a few too many sets... try three instead of five. really really.
Back this to this style again G_Love :)


Go peep my training last 2 days .. :) plus my pre/post workout weight re:overhydration during training :)


With your Statics at the apex of the movement (two second holds) your Time Under Tension is pretty damn long even at three sets... five is just way too much, add the weight, drop the second and third sets. Light first, heavy second so the last rep is HARD... third set fails between 6 and 8.... just TRY IT. Like a good bowl of chicken soup: it couldnt hurt!
.
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^^ absofugginlutely .. I love it :)

sgtslaughter said:
Thanks on thinking i could do more... could not have with strict and slow form so the set was done....could have taken tons of rest and banged out more, but no time for that...chest will get hit 2-3 times a week...no worries.
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You got that right... you SHOULD NOT be able to go heavier with this type of movement & when done properly :) Sarge YOU know this.. just my $>02 that are rather priceless eh? :D
 
Ghede said:
Fuggedaboutit, Mon! Accepting ANY of the gift bestows honor on the giver... If ANY of it looks useful, use it, if not, no worries and nothing lost.
Comment: your weights are lower than you can do because you might be doing a few too many sets... try three instead of five. really really.
With your Statics at the apex of the movement (two second holds) your Time Under Tension is pretty damn long even at three sets... five is just way too much, add the weight, drop the second and third sets. Light first, heavy second so the last rep is HARD... third set fails between 6 and 8.... just TRY IT. Like a good bowl of chicken soup: it couldnt hurt!
.
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:rolleyes: ugh... here i go again.. will disect and comment specifically on your split tonight.

Oh I like your split variation... alot. comments coming later :) promise.

RE your Comment: I think this has more to do mentally with me than anything else (well rotators too) but, i'm not sure, exactly, how much - I can do more...it's like i have a barrier for around 70's (DB wise) with putting them above me (no problem shrugging 115's {max my gym has} ) ... I went heavy on DB OHP, seated and my left shoulder (rotator) gave out...had to drop the weight. if that happens above my face... that'd be no good :worried:

Not excuses... just my reason for not pushing myself sometimes :rolleyes: So i'm just being very careful in regards to that.

Ohhhhhhhhh ok, thank you for pointing that out. My first set is really nothing but a warm up to get the feel of the motion before putting weight on. So maybe I should warm up with higher weight and then go higher because i'll total 3 sets next time?

I love this style and affects i'm receiving already... visable... during my workout last night, i looked huge.... i love it...eating more complex carbs... pics to be taken next month fo sho :evil:

P.S. I could see my chest having visable separation last night too :D Wooo Hooo!
 
Ghede said:
Just eyeballing this.. i was wondering how you might react in terms of growth and density to a slightly different gig... very old school, i know, but lets look at this as a vague suggestion ready to be modified, cool idea? hope i am not overstepping here, just holler and i will shut it.
I love Old School... Tried and True methods that built the original monsters :evil:

Classic Three Day On, Double Split:

Days one to three, all the work is three sets max, 8 reps per set. Progressive Resistance/Submaximal Effort. Form is God, no forced reps, no negatives, just you and the highest level of true form and concentration possible. ALWAYS an increase in either weight or reps on the third set, even if its only a single LB. Constant progression.
Understood... and will do... I like this way/style.... more corrrect way.. lol... of doing this already.

Day 1
Legs and Delts
Squats, Heavy 45degree Lunges, SLDeads, and a super of HamCurls/LegExt
All DB's: Seated Militaries, Lateral Raises, Alternating Front raises, Bent over Laterals
SL = Stiff Leged correct? Will try hammy curls and Leg Ext (that scares me with my knee but my knees been holding up like a champ lately!!) next leg day... in a few days :)

Day 2
Chest and Tris
In order: incline DBs, Flat Bench DBs, decline DBs, and Heavy Cable cross overs. All with supra maximal static holds on the top of each movement: total flexing anhiliation on the full cross over of the cable flys.
DB press ups (elbows maintained as close together as possible: if they splay, you cant play)
Bent Bar Press Downs: elbows at front of rib cage, they must not move even one centimeter, complete hyperextension and static hold at bottom.
Reverse grip cable kicks OR Heavy DB Kicks, NOT both. elbows to back of rib cage on either of these, same flex at apex.
I LOVE DB'S!!! Feels so much more natural for me than BB work. DB Press ups.... with both hands holding a DB in a vertical position? If so, i don't feel that in my tris as much... will substitute with single arm overhead DB extensions.

Bent Bar = "V" type bar? I will substitute that for longer E-Z curl bar... my lats are in the way, can't fully hyper with the "V" bar.

:D Cable kick backs... with NO attachment... i love that one! I grab above the carabiner (sp?!) where the rubber ball is.

Hard and heavy core. Hiit Cardio.
With Day 2 I ASSume?

Day 3
Back n' Bi's
On ALL back work: your elbows are doing the pulling- your hands, wrists and forearms are only invited to this party to hold onto the bar/handles/dbs. If you bend your wrist to incorporate ANY forearm strength: YOU ARE DONE.

Heavy wide grip lat pulls followed by weighted pull ups.
Will try again... was never a fan, but i'm up for a new routine!
Close grip low rows, abdomen is the target NOT the sternum, your forearms must be parallel to the ground or its NOT a low row. at the apex, visualize trying to touch your elbows together.
Likey-Likey!
Either Supinated one arm cable rows or one arm db rows. the key here is that your elbow should rub against your ribs as it goes by: as tight to the body as is possible. If your elbows splay out? done. no mas.
hehe, got it! I think joined the elbow flying crew years ago :rolleyes: ... dang High School weight trainers.

Day 4
A day of rest, and it was good. Much rejoicing was had by the Hill People.
May have to split this routine up... but as time allows... I will keep in tact as much as I can without spreading the work out!
Day 5
might be a day off depending on how your legs are doing, might be hard and heavy core followed by HIIT

If recovery is good....

Legs, Back and Shoulders: Dynamic. Higher reps, minimal rest, submaximal weights. Anaerobic threshold work days, very much like modified Tabata training. You can EASILY turn this into a Monster set hurl fest if you like.

Recovery is ALWAYS GOOD :evil: I don't stop for DOMS... I just kick DOMS glutes with ONE light set to get the blood in there, active recovery is my friend :)

Day 6
Chest, Bi's n' Tri's

same recipe as the previous day with addition of moderately high rep core work, UNweighted:
V-Ups
Yoga Boat Pose Static Holds
Full and Oblique Planks
Knee crunches on the edge of a bench: no hands. you gotta balance on these and get your heels as close to the floor as you can on one end and your knees must hit your chest on the other. Long and steady on these, 25 reps max. if 25 is too easy, slooooowwww dowwwwwn or put a 10lb DB tween your feet. That'll slow ya up some...

:lmao:

LMAO! yah... i think meeyyyyyyyyybe a little bit of slow downage!
Day 7

Rest Day Two and your highest carb/calorie day of the week in preparation for tomorows heavy leg day...
FOOOOOOOOOOOOOOOOOOOOD!!! Define higheset carb ;) lol... eat all day and don't keep track! lol...jk, I have to watch out, and just kick cardio up if i see lipid storage happenin'.

Ok, bro, i know, i know, its so old school that most of the boys here are laughing at it. Tell you what, if you havent gone this way before, you might see some things along the path that might miss with more complex work.
I'm down.... nuff said.

Heavy. Steady. Strict. Correct.

I think you will like it. If not, maybe it will help some other folks... i use this five day out of seven or eight days for most of the folks i work that are really in need/desire some seriously hard core density and solid strenght gains. This is NOT a basic Hypertrophy program, but will gain you some mass. It is not a 'cutter' but on a restricted program this will most certainly slice you to pieces...

Remember what the old man says: 'Intensity Breeds Density, Quantity Destroys Quality.'

cheers mon.
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Me Likes!!! ^^^ See Red
:D

Again... much thanks!! I'm exhausted... copy and pasting up my leg routine from tonight and gettin' to slumber land in seconds.

:moon:
 
sbt2082 said:
:wavey: hey sarge!!! hope you had a good day!!!
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Thanks SBT! Likewise, I hope your almost Hump Day was fantastic!! :)

-------------------------------------------------------------------------
UPDATE TIME:

6/13/06

Legs

Start Time: 8:30pm

Squats: 135x8, 165x8, 205x6
Lunges: 25x8, 30x8, 40x8,
^^Weight = *2 (DB’s)
SLDL: 75x8, 85x8
^^^ First time seriously incorporating them into a routine. Made my lower back get a pump like I had done 100,000 hypers. Might have to break out the text book to get a form refresher.

Standing Calve Raises: 380x8, 420x8, 500x8
DB Squats: 80’sx6 (Didn’t want to leave, lol)

End Time: 9:05pm

WOOHOO!!! 35 minute workout!!

Ah, crap… just remembered… leg extension and leg curls :rolleyes: DOH! I’ll give them a whirl in a few days.

Iced the knee down tonight… it felt fecking beautiful throughout the training session :) VERY Happy about that!!

annnnnnnnnnnnnnnnnnnnnd I'm spent :verygood:
 
Thank you sweetheart.

ah, I did get up on a reebok steper/box... I did example numero dos pretty damn textbook... sup with my lower back then... grrr... gotta see chiro. soon anywho.

Sleep sweet :moon:
 
First things first:

MORE COWBELL!!! :lmao:


Next:


Tricep Press ups: yah mon, behind the head, as if the DB handle was traveling up and down a channel iron. The key to these being tri work and not delt work: the movements benefit is NOT how high you extend, but how low you can go, the bottom of this movevment is the joint. To absolutely hammer tris and isolate them here you MUST MUST keep your elbows as close together as is humanly possible, like right next to your head not splayed out wider than your shoulders. this will let you put them WAY farther back as well. lemme know if that makes sense, if not, i will viddy it.


bent bar press downs: yep, v bar. to avoid lat interference: keep your elbows tight into your sides but as far forward and to the very front edge of your ribcage as possible. Here is a nice rule of thumb: if you are doing 'palms facing away' tri work, let your pivot point be the front of your ribcage/body. If its 'palms facing you' or ' reverse grip' let the pivot point be the BACK of your ribs. hard to describe, will viddy soon as well.

cable kicks: gotta use the single handle, the 'grab the ball thingie' has your hand/grip parallel to the movement. the joint here as far as hitting the right tricep head is the supinated grip demanded by a reverse or palms facing you grip on the handle... again, viddy soon come.



hey, the axe and grindstone meet. none of stone will stay upon the blade, and none of the blade will stay long on the stone, but neither are worse off for having crossed paths.

if you get something from any of this. even the tiniest bit, its a huge success.


:)


.
 
:FRlol:
"I have a fever and the only perscription is more cowbell!!"

I LOVE IT!! LMAO!!!!

Classic B_Bunny... Classic.

Ghede said:
First things first:

MORE COWBELL!!! :lmao:
Next:


Tricep Press ups: yah mon, behind the head, as if the DB handle was traveling up and down a channel iron. The key to these being tri work and not delt work: the movements benefit is NOT how high you extend, but how low you can go, the bottom of this movevment is the joint. To absolutely hammer tris and isolate them here you MUST MUST keep your elbows as close together as is humanly possible, like right next to your head not splayed out wider than your shoulders. this will let you put them WAY farther back as well. lemme know if that makes sense, if not, i will viddy it.


bent bar press downs: yep, v bar. to avoid lat interference: keep your elbows tight into your sides but as far forward and to the very front edge of your ribcage as possible. Here is a nice rule of thumb: if you are doing 'palms facing away' tri work, let your pivot point be the front of your ribcage/body. If its 'palms facing you' or ' reverse grip' let the pivot point be the BACK of your ribs. hard to describe, will viddy soon as well.

cable kicks: gotta use the single handle, the 'grab the ball thingie' has your hand/grip parallel to the movement. the joint here as far as hitting the right tricep head is the supinated grip demanded by a reverse or palms facing you grip on the handle... again, viddy soon come.



hey, the axe and grindstone meet. none of stone will stay upon the blade, and none of the blade will stay long on the stone, but neither are worse off for having crossed paths.

if you get something from any of this. even the tiniest bit, its a huge success.


:)


.
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I got IT ALL.... totally. Thank you for spellin' it out... I'm dispelling most of everything i've learned along the way, and noticing poor form in the gym and I just cringe now.

I will definetly let u know how it works on tri day (not sure when that is.. lol, gotta check the split... kinda asleep still.... sleep typing, heard of it?! lol)
 
wow are my calves sore already... dang... DOMS ahead of schedule (usually hits me a few days after). Must do some light leg work tonight no matter what... mostly stationary cycle get some blood in them and LIGHT, body weight calves... dang... anybody wanna give me a massage? :verygood:
 
sgtslaughter said:
wow are my calves sore already... dang... DOMS ahead of schedule (usually hits me a few days after). Must do some light leg work tonight no matter what... mostly stationary cycle get some blood in them and LIGHT, body weight calves... dang... anybody wanna give me a massage? :verygood:
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WOW no takers? You don't know what you're missing ...

*and done*

I'd be happy to :) Nails would get in the way though ... leave some nice marks (leaving that in for the 'audience' & shock value :FRlol: )

I have my heels, 'bows, knuckles .. you in for a hurting boy! :velvett: ... not all that sensual crap :rolleyes:


P.S. Did you stretch your calves at ALL after your warm up?
 
*Bunny* said:
WOW no takers? You don't know what you're missing ...

*and done*

I'd be happy to :) Nails would get in the way though ... leave some nice marks (leaving that in for the 'audience' & shock value :FRlol: )

I have my heels, 'bows, knuckles .. you in for a hurting boy! :velvett: ... not all that sensual crap :rolleyes:


P.S. Did you stretch your calves at ALL after your warm up?
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lol... guess not..

:) *IN*

I'm ready :evil:

Yes Mami ;) .... I did strech during calves and after ... and when i got home. Just haven't hit 'em like that in a long time :coffee:


MM: I'm tryin' bro... savin' my pennies :) Once I get back into the groove (mind you this is leg workout #2... before w.o. #1 not sure how long it has been...least a month i think) Leg recovery should be more bearable...maybe :)
 
Day 3 today

Delts and Tris, Cardio, or Off... not sure yet. Stationary bike for sure if I go in there work some blood into my legs that are trying to recover.

Still working a morphed split, lol...will work a concrete one next week.
 
Woke up late so out of work late.

dang... not worth driving the gym because they will close shortly thereafter.

Will do some BB OHP tonight in my basement though because i'm fueling right now... and it tastes SOOOOOOOO GOOOOOOOOOD!!

12 grain organic bread (2 slices), some ANPB, sugar free jelly (not totally splurging, lol), and a spash of honey... I can not remember the last time I ate a PB & J :) ... when that happens, it's time for one!

:RADAR already done that little sammich... prefaced with a Gluc-R of course.

H20 next on the menu... and a little relaxation time for the Sarge... dare I say "television" ... oh yah that box over there that i haven't turned on in forever it seems... i wonder what's on that damned thing, lol.

Letting food settle then lifting...

'Tis Bike Week this week in my territory... that's all I gotta say about tomorrow ;)
 
sgtslaughter said:
dare I say "television" ... oh yah that box over there that i haven't turned on in forever it seems... i wonder what's on that damned thing, lol.
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Is The Cosby Show still on the air? Cheers? :)
 
better have prepped foor & ready to pack the cooler ... over the shoulder there bud ... Don't make me call poppa & :velvett: his @$$ ...
sgtslaughter said:
Woke up late so out of work late.

dang... not worth driving the gym because they will close shortly thereafter.

Will do some BB OHP tonight in my basement though because i'm fueling right now... and it tastes SOOOOOOOO GOOOOOOOOOD!!

12 grain organic bread (2 slices), some ANPB, sugar free jelly (not totally splurging, lol), and a spash of honey... I can not remember the last time I ate a PB & J :) ... when that happens, it's time for one!

:RADAR already done that little sammich... prefaced with a Gluc-R of course.

H20 next on the menu... and a little relaxation time for the Sarge... dare I say "television" ... oh yah that box over there that i haven't turned on in forever it seems... i wonder what's on that damned thing, lol.

Letting food settle then lifting...

'Tis Bike Week this week in my territory... that's all I gotta say about tomorrow ;)
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alex2678 said:
Is The Cosby Show still on the air? Cheers? :)
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:lmao:
I did watch "The Cosby Show" a bit... "Cheers" i think i missed that one :rolleyes:

*B_B* said:
better have prepped food & ready to pack the cooler ... over the shoulder there bud ... Don't make me call poppa & :velvett: his @$$ ...
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:) I will bring some food yes... other than that i'll be picking as cleanly as I can from the choices at hand :verygood: ... believe you me... my digestive system can't handle any more foods being reintroduced right now besides milk... dang :worried:

*B_B* said:
thgoodnightbb.gif
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awww... G'night... sweet dreams *B*

:moon:


P.S. Semi Update: :( Didn't get time to even go in the basement to get some OHP's in ... booo to myself... time to eat real quick and get into bed.
 
sgtslaughter said:
Gracias Flor!
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I smile when I read your posts! I think you have a great Charisma...Yes just like the KISS song!
I am battling over the BF% issue...It's hearbreaking! LOL
Have a great workout! Almost Friday!
 
florencia said:
I am readin your post also...Bunny and You are great! Should consider Stand up Comedy! Have a good one
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Flor you are so cute :D … sometimes we are soooooooooo :rainbow: , I know it drives people crazy & we laugh about the drama created .. *snicker* :D

Have you ever laughed so hard you cried … it’s one of those things you laugh so hard it hurts your belly … that type of friendship … ;) and trust me, it's hard for people so EVER make me laugh that hard ... the kid is in dangerous territory anywhere near my brain or thought process ... but I do mean it when I say he is like a BFAM (Brother from another Mother) :)

B_Sarge Have a great day today .. I know where you are ...

Choppers anyone?! :D
:rasta:

***NO EXCUSE TO EAT LIKE CRAP EITHER!!!!***​
 
Thank you Flor! Think I have great charisma oozing out of the internet... meet me in person! lol...just kiddin' ... well kinda ;)


B_Bunny .... :rainbow: ... doesn't even do the BFAM relationship justice! :verygood:

... it's CHOPPAHS!

:lmao:

Hick: I don't even think I have game anymore... lost that back in my clubbin' days. :rainbow:

*B* ... stands for bootyful day :qt:
 
;)

UPDATE:

Food... low... going to eat some mo' now.

Haircut, Tanning, massage (I WISH!!! :( ), more food, Lifting.


Let's try this again:

In the words of: ____________ : "Today was a good day."

:fro:
 
sgtslaughter said:
;)

UPDATE:

Food... low... going to eat some mo' now.

Haircut, Tanning, massage (I WISH!!! :( ), more food, Lifting.


Let's try this again:

In the words of: ____________ : "Today was a good day."

:fro:
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Ice Cube punk .. I am his jedi Bunny Master :wavey: Hick :D

The force is strong in this one :)

Sarge, go eat danngit!!!
 
6/15/06 - Thursday

Delts – Tris – Abs
TUT (Time Under Tension) Lifting Continues onward… painfully…. onward…

Deltoid exercises = all DB work.
SuperSetted all… probably broken into 2 Giant sets while I was switching back and forth in the gym.

Start Time: ~8:00pm
Seated Military Presses: 40x8, 45x8, 50x8
Lateral Raises: 15x8, 20x8, 25x1 (form sucked), 20x6 … delts TOAST… keep moving
Front Alt. Raises: 20x8, 25x8, 30x8
Bent-Over Lateral: 15x8, 20x8, 25x8

DB Tricep Press-Ups: 35x8, 45x8, 55x4 … just noticed I forgot to go back and pick up the 50lber… next time
Cable “V” Bar: 80x8, 100x8, 120x8
Cable Kicks: 20x8, 25x8, 30x8

(during the triceps superset I have NEVER felt them want to fall off so much ever before… ever… Right now… 49 minutes later I feel like I could do this workout again though… is that good or bad, I don’t know.)

Cable Rope Crunches: 90x8, 100x8, 110x8
Cable Wood Choppers: 40x8, 45x8, 50x8 (experimented here: ) 70x8, 90x8 (ok, next time start heavier, lol)
End Time: 8:58pm
 
Sarge....great stuff. Wondering one thing...have you ever thought about cutting out your anterior delt work? It is so easy to overtrain them...they get hit by so many other exercises. You may find your recouperation better, thus your power lifts go up a bit...i.e...better bench press, etc.

Just a thought.

Good stuff in here. Will have to stop by more often.
 
Lifterforlife said:
Sarge....great stuff. Wondering one thing...have you ever thought about cutting out your anterior delt work? It is so easy to overtrain them...they get hit by so many other exercises. You may find your recouperation better, thus your power lifts go up a bit...i.e...better bench press, etc.

Just a thought.

Good stuff in here. Will have to stop by more often.
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I will keep that in mind... just started this new routine/exercise scheme. Going to run with it for awhile :)

Thanks for pointing that out though!

And my recouperation... i'm recovered right now :) ... is that a good thing? I'll probably feel sore tomorrow or the next though.

Stop by as you did in the begining! Your input is ALWAYS welcomed! :) ... although it can get odd in in here at times ;)
 
Anterior delts(very small muscle) take a beating in all chest work, shoulder presses of any kind, even bicep curls. The point is they are utilized so much, then to hit them hard with a direct workout may well hold down your benching, etc.

I will stop by more often....don't know why I stopped...guess I was looking at too many other questions and when I did look at your log it was as you mentioned, a bit "odd" and I wasn't in the loop. :)
 
Lifterforlife said:
Anterior delts(very small muscle) take a beating in all chest work, shoulder presses of any kind, even bicep curls. The point is they are utilized so much, then to hit them hard with a direct workout may well hold down your benching, etc.

I will stop by more often....don't know why I stopped...guess I was looking at too many other questions and when I did look at your log it was as you mentioned, a bit "odd" and I wasn't in the loop. :)
Click to expand...
If my chest workout goes down the tube tomorrow I'll know why :)

Agreed... It is an "accessory" muscle involved in lots of movements... as are biceps on presses and pulls... and I hit them a few times a week (a little larger of a muscle, yes). I'm going to run this workout for a couple months and see what happens while I track progress (positive or negative).

P.S. forgot to mention before: My rotators felt preeeeetty good tonight, no HUGE aggrevations in there... got through the workout with streching.

Thoughts:

Instead of Chest and Bis tomorrow maybe I'll hit legs... not sure yet... dangnabit... gotta set up a concrete schedule/split for next week and not miss/skip days!

OHHH!!...NO! ... I can do Back :evil: ... back and bis it is.

Blowing off friends that are going up to a lake house with a boat... and lots of booze tomorrow night... oh what it was like to have fun :rolleyes:

Cheating Saturday... calorie loading... leg day monday.

Edit: yes stop by often... lol, it became odd I'm sure after I've found a few more than great friends on here, truely kindred spirits... great people... i love you all :heart: /sap
 
(during the triceps superset I have NEVER felt them want to fall off so much ever before… ever… Right now… 49 minutes later I feel like I could do this workout again though… is that good or bad, I don’t know.)

since i have bad shoulders too... i sort of lift like this as well...alot of times a few hours later i feel like i can workout again...but right after my workout my shoulders are dead....sometimes i feel fine after a workout and then the next day i feel it....my advice or maybe not advice more like personal experiences.....work your shoulders until you can't work em ...then you know you worked to failure.....if your done with your sets and you feel you can still do more...then i would do it. however, i also only work them once a week....30 seconds btwn each set if that...progressively lowering the weight. sometimes i'll do it the other way...start with 15lbs on side laterals...do 25 then immediately pick up the 20's and do like 12-5...then immediately pick up the 25's and do 6-8. i'll do 2 giant sets like that. if you don't sore after your workout or the day later i would tend to say you didn't work them enough...sorry babbling...just had my coffee!!
 
lol...dang caffine!

Thanks for the input... I'm not changing anything really, I think they will get worked 2x week so i'm just going to roll with it. And as with anything the goal should be to Stimiulate not Annialate the muscle... even though I want to some times lift until I can't lift no mo'.
 
haha...second cup...look out!!!

very true stimulate and not annialte.....although i usually go a little further then stimualting b/c they get worked once a week....you hit them 2x so that prob wouldn't work for you. it's amazing the genetics of people liKE arnold that were able to do this ....that man did his bodyparts 2x a week....and to failure...and did like 20 sets each body part...so he was prob doing like 40 sets a week for biceps....INSANE!
 
jpt said:
haha...second cup...look out!!!

very true stimulate and not annialte.....although i usually go a little further then stimualting b/c they get worked once a week....you hit them 2x so that prob wouldn't work for you. it's amazing the genetics of people liKE arnold that were able to do this ....that man did his bodyparts 2x a week....and to failure...and did like 20 sets each body part...so he was prob doing like 40 sets a week for biceps....INSANE!
Click to expand...

Dude, arnold was on more gear than A derby racehorse.... recovery time? I dont need no stinky recovery time.... :lmao:
 
lol....i've always wondered when looking at pics when he was 16 if he was already on the juice......b/c even at that age he was pretty massive.
 
sgtslaughter said:
Instead of Chest and Bis tomorrow maybe I'll hit legs... not sure yet... dangnabit... gotta set up a concrete schedule/split for next week and not miss/skip days!
Click to expand...

There is something to be said for "instinctive" training. I will do this alot, I have a certain split, but if I feel like something needs to be hit on a day other than the "schedule", then I will do it.
 
Lifterforlife said:
There is something to be said for "instinctive" training. I will do this alot, I have a certain split, but if I feel like something needs to be hit on a day other than the "schedule", then I will do it.
Click to expand...
^^^ I hear you with instinctive training... I think that's what I've done almost all along. I just feel the need for structure right now.

I'm curious... can you pinpoint exactly what you "feel" when you feel a muscle group needs to be trained rather than another one? Because it's recovered faster than expected?
 
That is a difficult question.

My instincts are saying go out and have a grand old time... but my lifting/healthy instincts say ..back and bis.

Lake House + Boat + Friends = good time = bad time overall with food intake, ect.

Gym + Quality Food + Sleep = ok time = great food intake, rested, ect..

:lmao:

... honestly, i'm in a real battle with myself right now.
 
sgtslaughter said:
That is a difficult question.

My instincts are saying go out and have a grand old time... but my lifting/healthy instincts say ..back and bis.

Lake House + Boat + Friends = good time = bad time overall with food intake, ect.

Gym + Quality Food + Sleep = ok time = great food intake, rested, ect..

:lmao:

... honestly, i'm in a real battle with myself right now.
Click to expand...


'I long to fill my flesh with soul
Fill my soul with flesh,
Reconcile, within me, the two eternal antagonists.'

Are you SERIOUS!??!?!



Dude, really. Live. You have earned it.

Go party with your friends. Celebrate life and having friends to party with.... Sing outloud like you mean for the whole fucking world to sing along. Laugh so hard you get sore. Then laugh some more, hug a friend hard and long, eat like you are hungry, kiss a beautiful woman on the lips.

Fill life with living. How incredibly lucky we are to have the chance to choose? YES! So choose it.

Then come back and earn the next time you have the opportunity... and take that too!

:artist:


.
 
:) Thank you brutha... thank you.

I feel as though I'll never have "earned" it enough... and always beat myself up after... I'm going to have fun!

Live like I mean it ;)

I'm going to do a few sets of random stuff in my basement before I head out though, lol.

:D

*B* I thank you also ... so very much :rose:
 
Ghede said:
Go party with your friends. Celebrate life and having friends to party with.... Sing outloud like you mean for the whole fucking world to sing along. Laugh so hard you get sore. Then laugh some more, hug a friend hard and long, eat like you are hungry, kiss a beautiful woman on the lips..
Click to expand...
Thanks for making the tears well up in my eyes ... in a good way ...

You're more than welcome Sarge, like I said .. have fun ... drive safe ... beach running is fun :) Dead Lift some drunk friends ... they'll think it's fun ...
*Bunny Shrugs*
*Bunny Press* :)

goldglimmerbunny.gif
 
Hi! I think we all need to have some balance, like our 5 fingers,
social, religious, family, intellect, economical...
I think you've got a bit of all and should enjoy them deeply! I went golfing today and was great! It's a different way to enjoy life and all that is given to you! Go out enjoy it and recharge your batteries...You will be so glad you did. Life your life to the fullest!
 
ahhh... Buns, Sarge:


Think where man's glory most begins and ends,
And say my glory was I had such friends.
William Yeats
 
Ah... yes, balance... I do NOT know what that is :rolleyes: ... I'm working at it, to try and figure that out.

Thanks all... had fun with some friends... great drinks... crappy food... amazing weather... what more could I ask for ;)

I feel like a HUGE HEFFER... not even funny.

Gotta go speed defrost some chicken to cook tonight... back on clean food diet ahora! I wish my gym was open... but it is Sunday @ 7:07pm .. they are 2:07 past closing time.

Chicken and veggies cookin' time... i need to low carb it for a few days, LOL

:cow:

*B_B* lol...no vids :verygood:
 
sgtslaughter said:
Ah... yes, balance... I do NOT know what that is :rolleyes: ... I'm working at it, to try and figure that out.

Thanks all... had fun with some friends... great drinks... crappy food... amazing weather... what more could I ask for ;)

I feel like a HUGE HEFFER... not even funny.

Gotta go speed defrost some chicken to cook tonight... back on clean food diet ahora! I wish my gym was open... but it is Sunday @ 7:07pm .. they are 2:07 past closing time.

Chicken and veggies cookin' time... i need to low carb it for a few days, LOL

:cow:

*B_B* lol...no vids :verygood:
Click to expand...
*mumbling evil things*
evilsmily.gif


Naughty boy ...

Glad your back ... n... safe ...
 
ahhh eatin' veggies as i type... well ok, inbetween some typing.

I'll show you naughty :velvett: :evil:

Thanks, me too... glad to be back :)

lol... and (referencing your log *B_B*) if a certain situation pops up... and I see photos of my bum.... with a Bunny hand on it on here... grrr ... as much as Q-Tip would like to see it ;)

:)

... none of that, although it was funny :heart:

Tomorrow.. LEG DAY :chomp:

Starting out the week right... blasting legs and maybe cardio too, as I was "naughty" this weekend :)
 
sbt2082 said:
Hey sarge :wavey: My fellow Red sox fan ;) Hope you had a good weekend!!!
Click to expand...
Hey SBT! lol... oh yeah... the Red Sox... uhhhh... no time for them this year, i don't even know who they picking up and sold for the most part... cept Coco Crisp (was he really given that name at birth?!) and Damon (trader).

Deff. had a good time :D I hope you ate cleaner than me :verygood:
 
Hey Murderah!

Weekend was a 'thing' then? COOL! Looking forward to a soiree or two this summer for me as well, will ship a few pics of the last big family food fest. We eat like its a friggin sport when we get together... :lmao:


Leg day today, hmmmm? My legs are still feckin' jelly from that 20s fest yesterday... i am in some serious need of MORE OF THAT SHIT!!!

... need to get my anaerobic threshold up AND boost my VO2 as much as possible durring this shred-a-thon. I know i wont be building any strenght or adding mass(dont want to, as you know) so i need to refocus the lifting needs: away from standard strength therapy and boost the bejeebus outta my stamina and thresholds across the board...

good to see you back mang, the luster-factor around here is now back up to normal... ;)
 
good to hear you had a nice safe weekend. i also ate crappy...father's day bbq and all...ribs, lasgna, london broil....yum!! i think i popped half my gluc bottle yesterday b/c i felt so guilty haha. whatevera..back in the saddle this week!
 
Ghede... :lmao: @ eating like it's a sport!! lol... so do you control the stop watch and track disqualifications ;)

yah... you just need to start running and not stop. A true "Gumpin' it" ... run from country side to country side, come back all Mt. Man hairy and haven't showered for weeks... but you'll loose LBM guaranteed... you'll get there mon... I have faith in you! :)

JPT ... yah, i hear ya... I ate some Lobster (local of course ;) ) last night... dipped it in a little bit of melted butter :verygood: lol... man i was so freakin' bloated after all the food and drinks (alcohol + sugar = :cow:ness).

Thanks fellas!
 
UPDATE:

A.M. workout ;)

T.U.T. continued... painfully... continued...

Start time: 7:51am

BB Close Grip Bench: 100x8, 110x8, 120x8
DB Kicks: 10x8, 12.5x8, 15x8
S.A. DB OH Ext: 15x8, 22.5x6 - D.A. 45x6
DB Hammah Curls: 30x8, 35x8, 40x7

End Time: 8:20am

Set 1 = Close grip
Set 2 = DB Kicks
Set 3 = OH Ext
... ect... superseted everything...

P.M. w.o. with consist of leg blasting madness :evil:

Food today will be on point (cooked finally after 2 week hiatus from the range)

Weight yesterday = 203 lbs
This morning = 193.5 lbs

I ate chicken and veggies last night (first totally clean meal in 3 days probably).

do NOT go by the scale to track progress. Use a mirror and some measuring tape, calipers, ect.
 
love lobster!! damn it i should have though about that!!! nothing better then lobster tails in butter/garlic sauce!!!
 
sgtslaughter said:
Ghede... :lmao: @ eating like it's a sport!! lol... Don't foget me?!?!?!?!?! I'd own you so bad ... & Ghede would be like "Oh No she just didunt outeat me ... :D :verygood:


:chomp: so do you control the stop watch and track disqualifications ;)

yah... you just need to start running and not stop. A true "Gumpin' it"***:D ... *IN* ... run from country side to country side, come back all Mt. Man hairy and haven't showered for weeks... but you'll loose LBM guaranteed... you'll get there mon... I have faith in you! :)

JPT ... yah, i hear ya... I ate some Lobster (local of course ;) ) last night... dipped it in a little bit of melted butter :verygood: lol... man i was so freakin' bloated after all the food and drinks (alcohol + sugar = :cow:ness).

Thanks fellas!
Click to expand...
Hawtest :cow: I'd eva seen ... :) Well, In "Pics"
 
*Bunny* said:
:Perk:
thanks ....

hi

:wavey:
p.s.
AM TRAINING?
TUT!!!???

door.jpg



WOO HOO!!!!!!!!!!!!
Click to expand...
lol... have I seen the light?!

... am training... that means calories have to be up today... meaning I have to eat more than I want to (lean bulk) ... clean food :rolleyes:

I thought you'd like that! ;)

Well i missed my opportunity to take bloated :cow: (lmao) pics... cuz water went bye-bye already.

Maybe in a few (2-4) weeks sweetums :rainbow:
 
jpt said:
love lobster!! damn it i should have though about that!!! nothing better then lobster tails in butter/garlic sauce!!!
Click to expand...

Actually, Day-Boat lobster, grilled over apple wood with grilled granny smiths, double cob smoked bacon, garlic confit and melted maui onions all piled on thick toasted slabs of Triple Sourdough and salted butter...

:p :chomp: :p





Sorry, i need to be alone now.... :evil:
 
Ghede said:
Actually, Day-Boat lobster, grilled over apple wood with grilled granny smiths, double cob smoked bacon, garlic confit and melted maui onions all piled on thick toasted slabs of Triple Sourdough and salted butter...

:p :chomp: :p

Sorry, i need to be alone now.... :evil:
Click to expand...
... just when I was becoming content with the clean food planned for this week :p
 
sgtslaughter said:
... just when I was becoming content with the clean food planned for this week :p
Click to expand...


Seriously, Sarge, i fucked MYSELF up with that... I am at a SEVERE deficit for this period and its playing with my sanity... (as if i had any of THAT to begin with..)
 
Ghede said:
Seriously, Sarge, i fucked MYSELF up with that... I am at a SEVERE deficit for this period and its playing with my sanity... (as if i had any of THAT to begin with..)
Click to expand...
dang... how long does this "period" last? When's your next cheat/carb up/sanity booster :)

... Yeah, we're all crazy in one way or another :insane:
 
Ghede said:
Seriously, Sarge, i fucked MYSELF up with that... I am at a SEVERE deficit for this period and its playing with my sanity... (as if i had any of THAT to begin with..)
Click to expand...
pardna ... :bfold:

:)

:velvett:

G_LOVE!!! There will be NO phucking up ya here me?!

*carry on*

I have to clean up huge work mess... :rolleyes:
 
*Bunny* said:
pardna ... :bfold:

:)

:velvett:

G_LOVE!!! There will be NO phucking up ya here me?!

*carry on*

I have to clean up huge work mess... :rolleyes:
Click to expand...


<threadJack>

"yes ma'am.... No phucking whatsoevery," (he says, whilest sheepishy toeing his boot in the dirt doing his best 'Lenny' from Of Mice and Men and flexing his tragicly swolen calves... )


Today is projected at 2019 cals and its gonna stay there, dagnabbit, even if i have to chew rusted bolts to stave off my pangs o' savagery...

</threadJack>
 
Ghede said:
<threadJack>

"yes ma'am.... No phucking whatsoevery," (he says, whilest sheepishy toeing his boot in the dirt doing his best 'Lenny' from Of Mice and Men and flexing his tragicly swolen calves... )

Today is projected at 2019 cals and its gonna stay there, dagnabbit, even if i have to chew rusted bolts to stave off my pangs o' savagery...

</threadJack>
Click to expand...
Holy Heckelsavory Hoodiawannaworkery!!

Daaaaang... ~ 2,000 cals for a ~220 lb machine like yourself... I can see what you mean about a "SEVERE deficit."

You can do it though... keep your eyes on the prize mon! While taking this day... hour by hour... minute by minute... momment by momment to make it through stronger than you have begun it :coffee:

No need for <threadjacking> code ;) ... my log is your log :) conversation threads for the betterment of all :)
 
Ghede said:
Actually, Day-Boat lobster, grilled over apple wood with grilled granny smiths, double cob smoked bacon, garlic confit and melted maui onions all piled on thick toasted slabs of Triple Sourdough and salted butter...

:p :chomp: :p





Sorry, i need to be alone now.... :evil:
Click to expand...


haaa!!! wow bro...i just ate grilled chicken and a tasteless baked potato...i'm cravin globster right now thx!
 
:)

I've rented him this monument... had it outfited with working gears and michellin made custom tires for it:

wlbikehi.jpg


I'm hooking up the tow hitch tonight... I hope he can reach the peddles and handle bar...if not... i'll fab some new one's up tonight :) ....we KNOW he can peddle and torque that huge wheel around :D

Be there in about a week ;)
 
sgtslaughter said:
:)

I've rented him this monument... had it outfited with working gears and michellin made custom tires for it:

I'm hooking up the tow hitch tonight... I hope he can reach the peddles and handle bar...if not... i'll fab some new one's up tonight :) ....we KNOW he can peddle and torque that huge wheel around :D
Click to expand...
That is so frickin' funny, that somewhere .. someone just *peed their pants*
 
:lmao: that's nasty... cuz it's really someone that probably peed their pants, lol..

I knew u'd like it ;)

now back on topic at hand... moi :)

UPDATE:

Today's Intake breakdown so far...

Total: 1705
Fat: 60 537 34%
Sat: 9 82 5%
Poly: 10 94 6%
Mono: 24 217 14%
Carbs: 166 572 36%
Fiber: 23 0 0%
Protein: 117 467 30%

... I dig it.. on track.
 
sgtslaughter said:
:lmao: that's nasty... cuz it's really someone that probably peed their pants, lol..

I knew u'd like it ;)

now back on topic at hand... moi :)

UPDATE:

Today's Intake breakdown so far...

Total: 1705
Fat: 60 537 34%
Sat: 9 82 5%
Poly: 10 94 6%
Mono: 24 217 14%
Carbs: 166 572 36%
Fiber: 23 0 0%
Protein: 117 467 30%

... I dig it.. on track.
Click to expand...
I wanna know where the cals are coming from :)

Pretty please ... when you have time .. :velvett:
 
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