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Evan Tipps
Guest
He can get much bigger than 240 natty.. im 6'0 and 216 cutting right now.. very vascular and lean atm.. Im gonna cut to 205 and hopefully be shredded
My Training Log
- Thread starter amounirl
- Start date
He can get much bigger than 240 natty.. im 6'0 and 216 cutting right now.. very vascular and lean atm.. Im gonna cut to 205 and hopefully be shredded
That's pretty crazy, how long have you been training?
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Evan Tipps
Guest
Ive been serious for right at a year
Either I'm doing something very wrong or you're doing something very right, maybe both, but either way that's pretty huge, good shit man. What was your starting weight/BF a year ago?
12-28-12: Deadlift/Press
Deadlift
3x125
3x215
4x305
3x355
3x395
5x465 (1 rep/60 lb PR, over 405x5 and 465x4)
Overhead Press
8x35
5x85
5x125
5x155 (1 rep/10 lb PR, over 4x155 and 5x145): Overhead Press 155x5 - YouTube
10x125 (10 lb PR)
Squat
5xsafety squat bar paused
5x155 (SSB) paused
3x5x245 (SSB) paused
5x295 (SSB) paused
3x225
3x315
2x345
DB Incline Bench
45s x 12
65s x 12/12/10
Wide Grip Pull Ups
BW x 5/5/6/8
Side Raise Machine
45 lbs x 3x10
Pullover Machine
3x10 (1 light set 2 medium/heavy sets)
Pretty good day today, trained in this old school bodybuilding gym called Stern's where all the 80s bodybuilders used to train back in the day. My first 4 hour training session in a long time, complete with BSing with my old training partner Jim and everybody else at the gym. It's good to train with strong people again. Unfortunately we were deadlifting with a 35 lb bar, I was super stoked to "get" 475x5, but it turned out that it was only 465 when we weighed the bar afterwards. Still a good PR though. Using the same bar I OHP'd 155x5 and 125x10, both PRs. Did a lot of squats to get my legs working, but after deads you can never squat as much. Should have squatted then OHPd then deadlifted. But it's no big deal, just maintaining my legs for now. Then did a bunch of bodybuilding work, my first time using a lot of equipment, like the SSB, side raise machine, and pullover machine. All good stuff. Unfortunately no deadlift video, but I did get an OHP video:
Overhead Press 155x5 - YouTube
12-28-12: Deadlift/Press
Deadlift
3x125
3x215
4x305
3x355
3x395
5x465 (1 rep/60 lb PR, over 405x5 and 465x4)
Overhead Press
8x35
5x85
5x125
5x155 (1 rep/10 lb PR, over 4x155 and 5x145): Overhead Press 155x5 - YouTube
10x125 (10 lb PR)
Squat
5xsafety squat bar paused
5x155 (SSB) paused
3x5x245 (SSB) paused
5x295 (SSB) paused
3x225
3x315
2x345
DB Incline Bench
45s x 12
65s x 12/12/10
Wide Grip Pull Ups
BW x 5/5/6/8
Side Raise Machine
45 lbs x 3x10
Pullover Machine
3x10 (1 light set 2 medium/heavy sets)
Pretty good day today, trained in this old school bodybuilding gym called Stern's where all the 80s bodybuilders used to train back in the day. My first 4 hour training session in a long time, complete with BSing with my old training partner Jim and everybody else at the gym. It's good to train with strong people again. Unfortunately we were deadlifting with a 35 lb bar, I was super stoked to "get" 475x5, but it turned out that it was only 465 when we weighed the bar afterwards. Still a good PR though. Using the same bar I OHP'd 155x5 and 125x10, both PRs. Did a lot of squats to get my legs working, but after deads you can never squat as much. Should have squatted then OHPd then deadlifted. But it's no big deal, just maintaining my legs for now. Then did a bunch of bodybuilding work, my first time using a lot of equipment, like the SSB, side raise machine, and pullover machine. All good stuff. Unfortunately no deadlift video, but I did get an OHP video:
Overhead Press 155x5 - YouTube
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Evan Tipps
Guest
Thats good man! I started lifting at 6'0 160 bf wasnt low but wasnt to high still had bad lovehandles and what not. I have before pics on my profile somewehere i think
NoFatChicks91
New member
Whats your bf percentage at now bro? Mines honestly probably 10 or maybe even closer to 12. You'd definately start seein abs poppin out
Sent from my SPH-L710 using EliteFitness
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Evan Tipps
Guest
Yeah bro!
themondtster
New member
I really wish I could but I can't figure out how to post direct photos from my harddrive to here, not very good with computers, can anyone help me out?
Went to Indian Buffet last night. Not an Indian buffet, but the Indian Buffet. Ate probably at least 200g protein, had 5 chicken legs, 3 miscelaneous chicken pieces, and 1-1.5 plates of chicken curry, plus lamb curry, rice, bread. I honestly looked bigger this morning than I did yesterday, insta-gains! Especially in the shoulders. I guess I've just been eating at maintainance for so long and half assing my shoulder training, so I was able to make a ton of gains from the direct side delt training weds and fri, plus all the calories last night. Went for a run this morning, 1 mile, didn't time it but it was a lot faster than usual, I was dying afterwards! Gotta get on that cardio, been slacking. Then had 6 eggs and about 200-300 cals worth of oatmeal. Been very productive the last 16 hours.
Went to Indian Buffet last night. Not an Indian buffet, but the Indian Buffet. Ate probably at least 200g protein, had 5 chicken legs, 3 miscelaneous chicken pieces, and 1-1.5 plates of chicken curry, plus lamb curry, rice, bread. I honestly looked bigger this morning than I did yesterday, insta-gains! Especially in the shoulders. I guess I've just been eating at maintainance for so long and half assing my shoulder training, so I was able to make a ton of gains from the direct side delt training weds and fri, plus all the calories last night. Went for a run this morning, 1 mile, didn't time it but it was a lot faster than usual, I was dying afterwards! Gotta get on that cardio, been slacking. Then had 6 eggs and about 200-300 cals worth of oatmeal. Been very productive the last 16 hours.
Buildingup24
New member
<3 me some chicken tikka n lamb curry!
Are you Indian? (Have to ask...)
Are you Indian? (Have to ask...)
Buildingup24
New member
Haha I'm Indian. And shit I have small wrists.. Do u have small calves..?
(I know this is weird to ask lol)
Buildingup24
New member
Yah I know. I have trouble getting above n staying at 160 without adding excess fat (I'm 5'6" so 160 is a decent size but still)
12-31-12: Squat/Bench
Squat
5xbar
5x95
5x135
5x185
Bench
warmups
4x255 (1 rep/10 lb PR)
16x185 (1 rep PR)
Slow bent over upright rows
5x10x65 lbs
1 Clean and OHP for reps
95x10/10/10/10/12
25 lb DBs complex
10 side raises, 15 hammer curls, 5 rear delt flys
Good session today. Just wanted to do a deload on squats, I'll probably be squatting on Friday so I wanted to give my body a little break, but still get some blood flow to the squat muscles. Bench I'm skeptical about the PRs, but we'll see how much my strength drops off on the shit benches at school. If it's higher than it was before (1x245) then I"ll know I actually did get stronger, which is all that really matters. Then got a really good traps and shoulders pump from high volume assistance work, then finished off with some dumbbells. Ever since I started taking side delt work somewhat seriously my shoulders have been looking way bigger, I actually look bigger in a shirt now!
Squat
5xbar
5x95
5x135
5x185
Bench
warmups
4x255 (1 rep/10 lb PR)
16x185 (1 rep PR)
Slow bent over upright rows
5x10x65 lbs
1 Clean and OHP for reps
95x10/10/10/10/12
25 lb DBs complex
10 side raises, 15 hammer curls, 5 rear delt flys
Good session today. Just wanted to do a deload on squats, I'll probably be squatting on Friday so I wanted to give my body a little break, but still get some blood flow to the squat muscles. Bench I'm skeptical about the PRs, but we'll see how much my strength drops off on the shit benches at school. If it's higher than it was before (1x245) then I"ll know I actually did get stronger, which is all that really matters. Then got a really good traps and shoulders pump from high volume assistance work, then finished off with some dumbbells. Ever since I started taking side delt work somewhat seriously my shoulders have been looking way bigger, I actually look bigger in a shirt now!
1-2-13: Stuff
Pull Ups
50 reps total (something like 5/5/5/5/5/8/6/7/4)
Push Press
worked up to 175x5
Yoke Walk
Worked up to 315 for 3 runs
Nothing too intense today. Had an appointment for 12:30 that turned out to be 1:30 today, so I went to a nearby park and did a bunch of pull ups. Then I did strongman training, we didn't really feel like going hard so we kinda BSed it a bit, just did some push presses and yoke, nothing heavy.
Pull Ups
50 reps total (something like 5/5/5/5/5/8/6/7/4)
Push Press
worked up to 175x5
Yoke Walk
Worked up to 315 for 3 runs
Nothing too intense today. Had an appointment for 12:30 that turned out to be 1:30 today, so I went to a nearby park and did a bunch of pull ups. Then I did strongman training, we didn't really feel like going hard so we kinda BSed it a bit, just did some push presses and yoke, nothing heavy.
NoFatChicks91
New member
Don't beat yourself up bro genetics are genetics! Both you and buildingup make all my lifts look like shit lol. Your deadlifts and squats are badass.
I feel ya on the bench. I have long ass arms and narrow bone structure. My bench has always been weak. I was so stoked when I PR'd 215.
BUT dude look at it differently, in a more positive way. I have to work harder than most guys too and I know that. But I like to look at these big ass hulks that, don't get me wrong, they work hard and they're strong, and say "dude, I GET to work harder than you. Because I have to work harder than you, my work ethic puts yours to shit!"
Idk if that made much sense but the point I'm trying to make is yes, DEFINATELY be aware of your weaknesses and definately spend more time attacking them, but never discount yourself or negatively criticize yourself on your shortcomings bro.
Remember, our sport is really just one big mind game, baby! Glad to see you're still bustin your ass in there man! You're a strong mofo I wanna see some more crazy ass PR's!
rustilldown
New member
I can't believe I've been absent from this thread it's a good one! Consider me subscribed man love the work ethic put forth in here 
and damn I need to hit that 200 lbs again ugh
and damn I need to hit that 200 lbs again ugh
Buildingup24
New member
What NFC said- my bench is pretty weak- 185 for 3. But my DB is 90/hand for 5. So maybe Dumbbells may work for u more than barbell (unless the main issue is long arms)
Thanks man, yeah nobody's got perfect genetics for this stuff, the rare people who do are all the pro strongmen, pro bodybuilders, etc., but they're definitely a minority. I have good genetics in terms of I can put on muscle fast and I have a big/strong lower body. But yeah there's always a positive way to spin your condition.
Thanks Rustill, welcome aboard!
Buildingup, I don't really hit the dumbbells much although I'm gonna be adding them to my routine when I get back to school. Thing is I want to compete in powerlifting one day so I need to keep building my barbell bench. The main issue is just genetically weak/small shoulders and triceps and small bones, my arms are kind of long but yeah I think it would make sense that I'd be stronger on dumbbells because I have a genetically strong chest. I've never felt barbell bench in my chest, even when I did the elbows flared thing when I was first starting out, shoulders/tris have always been my weak point.
Buildingup24
New member
Then try this. Focus on overhead pressing and doing weighted dips more to build the shoulder/tricep strength and have a 1 day a week heavy bench n 1 light bench/speed.
So a heavy overhead with light bench
And a heavy bench followed by weighted dips.
OR run smolov jr. Bench. It's brutal but has worked for a lot of ppl to get really strong at benching
So a heavy overhead with light bench
And a heavy bench followed by weighted dips.
OR run smolov jr. Bench. It's brutal but has worked for a lot of ppl to get really strong at benching
Thanks, I might try that, but I'm cutting for the first month I get back to school, then unless my class schedule turns out to be really heavy I'll probably be starting smolov base cycle for squats just so I can continue to improve my body composition while getting back into bulking, then my plan is to run a 5/3/1 powerbuilding template I got from Wendler's book till the summer. But that will be something I'll definitely consider playing around with this summer. I'm probably going to enter my first powerlifting competition February 2014, so I have plenty of time to get stronger until then, I've considered smolov jr to get my bench up before.
As for overhead press, it's my favorite non competition lift rivaled only by weighted chins, and I've been hitting it hard ever since I started 5/3/1 a year ago. Dips I'll have to find a way to incorporate them, definitely great for building the bench, another thing to play around with this summer.
As for overhead press, it's my favorite non competition lift rivaled only by weighted chins, and I've been hitting it hard ever since I started 5/3/1 a year ago. Dips I'll have to find a way to incorporate them, definitely great for building the bench, another thing to play around with this summer.
1-5-13: Squat/Bench and Deadlift Deload
Squat
warmups
8x315 (PR): video coming up
Bench
warmups
8x225
28x135 (PR)
Deadlift
warmups
3x365
3x3x315 dynamic
1x405+15 sec hold (left hand under)
1x405+10 sec hold (right hand under)
Side Raise Machine
60 lbs x 3x12
Light Pullovers for the stretch
Decent session today. Went to Stern's the old bodybuilding gym again. Wanted to make sure I can still squat heavy and managed to get a PR, felt really strong today. Form was alright, not as bad as it used to be, the first 4 reps were good, maybe questionable depth, but then the rest were very low but buttwinked. You'll see in the video once it uploads. But nothing I'm disappointed with. Bench was alright, the J hooks suck so I lost my tightness on 225, but managed 8 reps. Then I switched into chucks for deads but decided to do another lgiht set of bench. Since it was 135 I was able to unrack it from the shit hooks and maintain my tightness, and got a PR. So I guess my bench is actually going up. That's good. But I liked using the chucks, first time in over a year I've used flat heeled shoes for bench and I really liked it. I think for higher benches i"ll use heeled shoes and for lower benches I"ll use wrestling shoes or chucks. Definitely wrestling shoes at my college gym since the benches are too damn low. Deadlifts were alright, experimenting with a different grip in the fingers instead of the palm as per the advice of the legendary Coachdeez. Works pretty well, but I get a little less leg drive since the ROM is shorter so I"ll have ot play around with it. Plus the grip is a little harder, I"m not used to it. I"ll figure it out, mgiht just deload my deadlift and load it 5/3/1 style. Did some grip holds since those help a ton. Side raises for dat bodybuilding look, half assed a set of pullovers then got out of there. But yeah I'll link the video once it finishes loading in about 30 minutes.
Squat
warmups
8x315 (PR): video coming up
Bench
warmups
8x225
28x135 (PR)
Deadlift
warmups
3x365
3x3x315 dynamic
1x405+15 sec hold (left hand under)
1x405+10 sec hold (right hand under)
Side Raise Machine
60 lbs x 3x12
Light Pullovers for the stretch
Decent session today. Went to Stern's the old bodybuilding gym again. Wanted to make sure I can still squat heavy and managed to get a PR, felt really strong today. Form was alright, not as bad as it used to be, the first 4 reps were good, maybe questionable depth, but then the rest were very low but buttwinked. You'll see in the video once it uploads. But nothing I'm disappointed with. Bench was alright, the J hooks suck so I lost my tightness on 225, but managed 8 reps. Then I switched into chucks for deads but decided to do another lgiht set of bench. Since it was 135 I was able to unrack it from the shit hooks and maintain my tightness, and got a PR. So I guess my bench is actually going up. That's good. But I liked using the chucks, first time in over a year I've used flat heeled shoes for bench and I really liked it. I think for higher benches i"ll use heeled shoes and for lower benches I"ll use wrestling shoes or chucks. Definitely wrestling shoes at my college gym since the benches are too damn low. Deadlifts were alright, experimenting with a different grip in the fingers instead of the palm as per the advice of the legendary Coachdeez. Works pretty well, but I get a little less leg drive since the ROM is shorter so I"ll have ot play around with it. Plus the grip is a little harder, I"m not used to it. I"ll figure it out, mgiht just deload my deadlift and load it 5/3/1 style. Did some grip holds since those help a ton. Side raises for dat bodybuilding look, half assed a set of pullovers then got out of there. But yeah I'll link the video once it finishes loading in about 30 minutes.
Squatz: Squat 315x8 - YouTube
NoFatChicks91
New member
Fucking nice man fucking nice
Sent from my SPH-L710 using EliteFitness
Sent from my SPH-L710 using EliteFitness
themondtster
New member
Buildingup24
New member
Nice squats dude. I took a page from you and squat outside the rack...Really makes you go lower and you push harder cuz no one wants to get crushed
rustilldown
New member
Very nice squats sir!
1-9-13: OHP/Shoulders/Biceps
OHP (deload)
5xbar
5 sternum chin ups
5x75
5 sternum chin ups
5x95
5 sternum chin ups
5x105
5 sternum chin ups
DB OHP
5x10x40s
Barbell Curls
2x10x75
1x10x70
Rear raise side raise superset
3x10x15 lb dbs
Run
~.6 miles
Pretty good day today. Started off with a pretty good warmup, got my shoulders super loose. OHP was just a deload so nothing heavy, although I did really short rest periods and did sternum chins in between sets, got a good pump going already. DB OHP was good too, but relatively heavier, I'm not used to the movement so the last 1-3 reps of each set were grinders. Curls I started out strong but could barely get 10 reps with the 70 by the time I got to my 3rd set. Next week I"ll do 5x10x70. Got a crazy bicep pump though. Then did some DB raises: destroyed my traps and shoulders. Walking afterwards hurt because the movement of my arms when I walk was too much effort for my destroyed shoulders. Never had my shoulders this pumped or sore, ever. Looking forward to this routine a lot. Got a few pictures of myself with the crazy shoulder pump, when I flex I don't look that much bigger but since I was pumped, unflexed I looked massive, traps and shoulders popping like crazy. If I can find out how to upload pictures directly to a forum post I"ll put them up.
Since I didn't bring my gym bag today I decided to run back from the gym. It always seemed like a really long walk so I originally clocked it at 1-2 miles, but I looked it up on google maps just now and it's only about .6 miles or so. But anyways I ran back from the gym. Ran a lot harder than usual towards the end of the run since I knew exactly what distance more I'd have to run, since it wasn't on a treadmill and as made evident by the last sentence, I suck at gauging distance based on number of miles. Good stuff today.
OHP (deload)
5xbar
5 sternum chin ups
5x75
5 sternum chin ups
5x95
5 sternum chin ups
5x105
5 sternum chin ups
DB OHP
5x10x40s
Barbell Curls
2x10x75
1x10x70
Rear raise side raise superset
3x10x15 lb dbs
Run
~.6 miles
Pretty good day today. Started off with a pretty good warmup, got my shoulders super loose. OHP was just a deload so nothing heavy, although I did really short rest periods and did sternum chins in between sets, got a good pump going already. DB OHP was good too, but relatively heavier, I'm not used to the movement so the last 1-3 reps of each set were grinders. Curls I started out strong but could barely get 10 reps with the 70 by the time I got to my 3rd set. Next week I"ll do 5x10x70. Got a crazy bicep pump though. Then did some DB raises: destroyed my traps and shoulders. Walking afterwards hurt because the movement of my arms when I walk was too much effort for my destroyed shoulders. Never had my shoulders this pumped or sore, ever. Looking forward to this routine a lot. Got a few pictures of myself with the crazy shoulder pump, when I flex I don't look that much bigger but since I was pumped, unflexed I looked massive, traps and shoulders popping like crazy. If I can find out how to upload pictures directly to a forum post I"ll put them up.
Since I didn't bring my gym bag today I decided to run back from the gym. It always seemed like a really long walk so I originally clocked it at 1-2 miles, but I looked it up on google maps just now and it's only about .6 miles or so. But anyways I ran back from the gym. Ran a lot harder than usual towards the end of the run since I knew exactly what distance more I'd have to run, since it wasn't on a treadmill and as made evident by the last sentence, I suck at gauging distance based on number of miles. Good stuff today.
1-10-13: Deads/Back
Deadlift
4x365
Good Mornings
4x10x135
Barbell Rows
4x10x135
Short day today. I have a friend who's trying to gain muscle so I invited him to come to the gym with me. It took me a long ass time to teach him how to deadlift, plus I forgot my chalk and deadlift shoes and wasn't planning on going heavy today anyways being that it's a deload week. But eventually I did teach him, I feel very accomplished.
Anyways I had a time commitment so I had to cut the workout short after rows, but just getting back in the gym and working out was good. The bar was slipping like a motherfucker because I had no chalk, but I managed not to drop it.
Deadlift
4x365
Good Mornings
4x10x135
Barbell Rows
4x10x135
Short day today. I have a friend who's trying to gain muscle so I invited him to come to the gym with me. It took me a long ass time to teach him how to deadlift, plus I forgot my chalk and deadlift shoes and wasn't planning on going heavy today anyways being that it's a deload week. But eventually I did teach him, I feel very accomplished.
Anyways I had a time commitment so I had to cut the workout short after rows, but just getting back in the gym and working out was good. The bar was slipping like a motherfucker because I had no chalk, but I managed not to drop it.
NoFatChicks91
New member
Yeah those heavy deads are a bitch without chalk or straps. Way to go teachin your buddy how to lift though man. That, to me, is the most satisfying thing to be able to do. Giving your hard earned knowledge and experience to help someone better themselves is a powerful gift!
Yeah also the bar I was using had terrible knurling, no traction whatsoever. And I"m using a new grip where I"m holding it in my fingers instead of my palms to decrease the ROM. All those combined made 365 feel like 600 lbs to my hands.
And yeah it feels great to teach somebody who's motivated how to lift, and watch/help them progress. He's kind of motivated, enough so that the fact I"m not going out of my way to motivate him isn't hurting his progress, but not enough where I can feed off it. Either way that's why I want to be a personal trainer/strength coach, it's something that pays decently that I really enjoy doing.
And yeah it feels great to teach somebody who's motivated how to lift, and watch/help them progress. He's kind of motivated, enough so that the fact I"m not going out of my way to motivate him isn't hurting his progress, but not enough where I can feed off it. Either way that's why I want to be a personal trainer/strength coach, it's something that pays decently that I really enjoy doing.
NoFatChicks91
New member
That would be an awesome job man!
Sent from my SPH-L710 using EliteFitness
Sent from my SPH-L710 using EliteFitness
Yeah my dream job is to be the strength coach for a professional football team.
1-12-13: Bench/Chest/Lats/Tris
Bench Deload
worked up to 10x165
3-4 sets of 5 wide grip pull ups between sets
DB Bench
5x10x70s
Chest Supp Row
5x12x55s
Tricep Pushdowns
4x25x60 lbs
Wide Grip Face Pulls
4x25x50 lbs
Run
.6 miles fairly fast
Pretty good day today. Bench wasn't as bad as I thought it would be. Then again I didn't go heavy, but I think my bench actually has gone up since I left. I don't know what I'm going to do about lifting off heavy weights though. I might just have to get a spotter to lift off for me because with these shit J Hooks and thick bars I can't lift off my own weights without either losing tightness or putting my wrists in a shitty position. DB bench was good, really focused on the muscle and got a really good pump without tearing up my shoulders hardly at all. Chest supp rows kind of sucked but even though I hate the movement I'll just have to stick with it. At least it gives me a good arm and upper back pump. Tricep Pushdowns were good, tris were incredibly pumped and sore at the end. Then face pulls were also good, I actually looked pretty good in the mirror after this workout. Then since I didn't bring my gym bag I went for a short run. I need to keep doing the cardio though. Overall a good day. Legs tomorrow, first time in a while I've been looking forward to legs, even though it's an insanely high volume day and I know my legs will still be sore tomorrow, and even more sore afterwards, I'm really looking forward to getting a huge quad pump. Plus that incredible soreness inspires me to eat a lot more.
Also been leaning out a lot, haven't had much appetite, I think I know why, but anyways I'm about 198 right now. My testosterone definitely goes up when I'm at college as opposed to being back home, even though I get less sleep here, so I think that also plays a factor in me leaning out, along with not eating much.
1-12-13: Bench/Chest/Lats/Tris
Bench Deload
worked up to 10x165
3-4 sets of 5 wide grip pull ups between sets
DB Bench
5x10x70s
Chest Supp Row
5x12x55s
Tricep Pushdowns
4x25x60 lbs
Wide Grip Face Pulls
4x25x50 lbs
Run
.6 miles fairly fast
Pretty good day today. Bench wasn't as bad as I thought it would be. Then again I didn't go heavy, but I think my bench actually has gone up since I left. I don't know what I'm going to do about lifting off heavy weights though. I might just have to get a spotter to lift off for me because with these shit J Hooks and thick bars I can't lift off my own weights without either losing tightness or putting my wrists in a shitty position. DB bench was good, really focused on the muscle and got a really good pump without tearing up my shoulders hardly at all. Chest supp rows kind of sucked but even though I hate the movement I'll just have to stick with it. At least it gives me a good arm and upper back pump. Tricep Pushdowns were good, tris were incredibly pumped and sore at the end. Then face pulls were also good, I actually looked pretty good in the mirror after this workout. Then since I didn't bring my gym bag I went for a short run. I need to keep doing the cardio though. Overall a good day. Legs tomorrow, first time in a while I've been looking forward to legs, even though it's an insanely high volume day and I know my legs will still be sore tomorrow, and even more sore afterwards, I'm really looking forward to getting a huge quad pump. Plus that incredible soreness inspires me to eat a lot more.
Also been leaning out a lot, haven't had much appetite, I think I know why, but anyways I'm about 198 right now. My testosterone definitely goes up when I'm at college as opposed to being back home, even though I get less sleep here, so I think that also plays a factor in me leaning out, along with not eating much.
themondtster
New member
You should check out The Poliquin Institute, ran by Charles poliquin. They have different levels of coach training. Supposed to be real good.
1-13-13: Squat/Quads/Abs
Squat Deload
2x10x225 no belt
Hanging Leg raise
4x10
Leg Press
10x4 plates
10x3.5 plates
10x3 plates
Calf Raises
3x10
1x12 reps then drop sets
Pretty good leg day today. Squats were light and pretty easy, abs were good, leg press was hard as fuck. I've never really seriously leg pressed before, my friend who came with me who was struggling to squat 155x10 told me he could leg press 4 plates for 15 reps. So even though 2 plates felt hard to me (was focusing on the contraction and going really low and slow), I put it up to 4 plates and grinded out 10 reps, crazy hard exertion, 11 reps would have been failure. Form was a little sloppy, I was focused on moving weight not contracting the muscle. So I dropped it to 3.5 plates and did 8 reps focusing on the contraction before I had to get sloppy. So I dropped it to 3 plates, sat for a few minutes, and then got 10 good clean reps, the last one was the hardest grinder of the day though since not only was I trying to focus on the contraction, but I'd already basically gone to failure twice. Then calf raises I kind of just used random weights that felt hard for 10 reps. Either way, going on stairs, running, and everything else that takes some kind of exertion of the legs besides walking or standing is really difficult right now. So I got a good workout. My triceps are also super sore form yesterday, and my upper back, chest, and other upper body stuff are sore to a lesser extent. I might also add that yesterday I was outside at 1:00 AM far from my dorm and freezing my ass off so I got down and cranked out 50 push ups, got a good chest pump/soreness from it and also some tris haha. Good day today, shoulders on Wednesday, might do a small upper body pumping session tomorrow, and might go for a run tomorrow or the day after, depending on if I have time/feel like it/have the treadmill open.
Squat Deload
2x10x225 no belt
Hanging Leg raise
4x10
Leg Press
10x4 plates
10x3.5 plates
10x3 plates
Calf Raises
3x10
1x12 reps then drop sets
Pretty good leg day today. Squats were light and pretty easy, abs were good, leg press was hard as fuck. I've never really seriously leg pressed before, my friend who came with me who was struggling to squat 155x10 told me he could leg press 4 plates for 15 reps. So even though 2 plates felt hard to me (was focusing on the contraction and going really low and slow), I put it up to 4 plates and grinded out 10 reps, crazy hard exertion, 11 reps would have been failure. Form was a little sloppy, I was focused on moving weight not contracting the muscle. So I dropped it to 3.5 plates and did 8 reps focusing on the contraction before I had to get sloppy. So I dropped it to 3 plates, sat for a few minutes, and then got 10 good clean reps, the last one was the hardest grinder of the day though since not only was I trying to focus on the contraction, but I'd already basically gone to failure twice. Then calf raises I kind of just used random weights that felt hard for 10 reps. Either way, going on stairs, running, and everything else that takes some kind of exertion of the legs besides walking or standing is really difficult right now. So I got a good workout. My triceps are also super sore form yesterday, and my upper back, chest, and other upper body stuff are sore to a lesser extent. I might also add that yesterday I was outside at 1:00 AM far from my dorm and freezing my ass off so I got down and cranked out 50 push ups, got a good chest pump/soreness from it and also some tris haha. Good day today, shoulders on Wednesday, might do a small upper body pumping session tomorrow, and might go for a run tomorrow or the day after, depending on if I have time/feel like it/have the treadmill open.
1-16-13: OHP/Shoulders/Biceps
OHP
Worked up to 7x145
12x115
about 4 sets of 5 chin ups between sets
DB OHP
3x10x35s
12x40s
Curls
2x10x70
1x10x60
2x10x45
Rear Delt Raise/Side Raise superset
3x10x15s
Decent day today, glad to see my strength is still there even though I"m losing weight and leaning out, not to mention I'm hardly getting any sleep, and I'm using the thick bars at the UCSB gym again. Had to go a bit lighter after heavy OHPs on assistance work, but repped out the DBs. Meant to do 5 sets on OHP but I was thinking in terms of leg day, 4 sets. So next week I"ll do 5x10x40s, even after heavy OHP. Curls were kinda bad, I got so pumped that I couldn't complete the ROM because working past the pump took too much strength. By the end of even 45 lbs I was struggling/cheating. Next week I"m just gonna go "too light" and make sure my technique is right. 45 lbs. Rear delts and side delts, I think since I had already done a lot of work, I felt really weak. I think next week I"ll just use the 10 lb DBs so I can really focus on that contraction. Deadlifts/back/hamstrings tomorrow.
OHP
Worked up to 7x145
12x115
about 4 sets of 5 chin ups between sets
DB OHP
3x10x35s
12x40s
Curls
2x10x70
1x10x60
2x10x45
Rear Delt Raise/Side Raise superset
3x10x15s
Decent day today, glad to see my strength is still there even though I"m losing weight and leaning out, not to mention I'm hardly getting any sleep, and I'm using the thick bars at the UCSB gym again. Had to go a bit lighter after heavy OHPs on assistance work, but repped out the DBs. Meant to do 5 sets on OHP but I was thinking in terms of leg day, 4 sets. So next week I"ll do 5x10x40s, even after heavy OHP. Curls were kinda bad, I got so pumped that I couldn't complete the ROM because working past the pump took too much strength. By the end of even 45 lbs I was struggling/cheating. Next week I"m just gonna go "too light" and make sure my technique is right. 45 lbs. Rear delts and side delts, I think since I had already done a lot of work, I felt really weak. I think next week I"ll just use the 10 lb DBs so I can really focus on that contraction. Deadlifts/back/hamstrings tomorrow.
1-17-13: Deadlift/Back/Posterior Chain
Deadlift
3x365
3x405
3x455
1x475 grip hold 10 sec
1x405 grip hold 20 sec
Good Mornings
4x10x135
Pendlay Row
4x10x135
Kroc Row
15x55 right 12x55 left
Hamstring Curl
2x12x75
Ab Wheel
4x12
Pretty draining day today, legit 2 hour session. Deadlifts were shitty, my grip was incredibly weak, which made the lift feel harder. The first rep of each set was incredibly strong, like speed work, but the last rep of each set was a grinder because my grip was slipping terribly. Decided to do some grip holds at the end to try to help fix that for next time, we'll see what happens. GMs were alright, just really tiring after deads. Pendlay rows were also incredibly tiring after all I already did. Did some kroc rows with a towel wrapped around the DB to help build my grip more, grip failed at 15 on the right and 12 on the left. Hamstring curls were going well but my calves started to cramp towards the end, maybe I need to take more carbs or start creatine, or just build work capacity. I"ll do creatine for a bit until my work capacity goes up, and I'll go lighter next week. Ab wheel was also tiring. Overall a very draining session, my hands are still shaking an hour later.
Deadlift
3x365
3x405
3x455
1x475 grip hold 10 sec
1x405 grip hold 20 sec
Good Mornings
4x10x135
Pendlay Row
4x10x135
Kroc Row
15x55 right 12x55 left
Hamstring Curl
2x12x75
Ab Wheel
4x12
Pretty draining day today, legit 2 hour session. Deadlifts were shitty, my grip was incredibly weak, which made the lift feel harder. The first rep of each set was incredibly strong, like speed work, but the last rep of each set was a grinder because my grip was slipping terribly. Decided to do some grip holds at the end to try to help fix that for next time, we'll see what happens. GMs were alright, just really tiring after deads. Pendlay rows were also incredibly tiring after all I already did. Did some kroc rows with a towel wrapped around the DB to help build my grip more, grip failed at 15 on the right and 12 on the left. Hamstring curls were going well but my calves started to cramp towards the end, maybe I need to take more carbs or start creatine, or just build work capacity. I"ll do creatine for a bit until my work capacity goes up, and I'll go lighter next week. Ab wheel was also tiring. Overall a very draining session, my hands are still shaking an hour later.
rustilldown
New member
That is an impressive deadlift bro. I am going to follow closely see when you break the 500 
NoFatChicks91
New member
Don't discount yourself man that deadlift is still so fucking beastly. You could damn well hit 700 one day no shit. Keep at it my friend.
themondtster
New member
Google/YouTube Louie Simmons and Poliquin on grip training. They have some good tips.
1-19-13: Bench/Chest/Lats/Triceps
Bench
5x185
3x205
5x230 (first 4 reps paused last rep not paused)
16x185 not paused
a few sets of wide grip pull ups between sets
DB Bench
4x10x70s
12x70s
Chest Supported Row
5x12x50s
Tricep Extensions
100 reps
Face Pulls
100 reps
Good day today, heavy bench wasn't so good but 185 I lifted off pretty solidly and got 16 reps, the best I've gotten on the shit benches with the thick bars. Assistance work was harder after benching heavy. Overall a good session. Looking forward to legs tomorrow, even though my hamstrings are still incredibly sore from thursday.
Bench
5x185
3x205
5x230 (first 4 reps paused last rep not paused)
16x185 not paused
a few sets of wide grip pull ups between sets
DB Bench
4x10x70s
12x70s
Chest Supported Row
5x12x50s
Tricep Extensions
100 reps
Face Pulls
100 reps
Good day today, heavy bench wasn't so good but 185 I lifted off pretty solidly and got 16 reps, the best I've gotten on the shit benches with the thick bars. Assistance work was harder after benching heavy. Overall a good session. Looking forward to legs tomorrow, even though my hamstrings are still incredibly sore from thursday.
1-20-13: Squat/Quads/Abs
Squat
3x250
3x295
7x320-5 lbs PR
Leg Press
1x10x3 plates
3x10x2.5 plates
Calf Raise
5x10
Hanging Leg Raise
4x10
Pretty good day today. Squats I might have had 8 reps at 320 but I had a bunch of gas due to milk indigestion that came out at the bottom of the 3rd rep so I lost pressure on that one and had to grind it up a bit. No big deal, still a 5 lb PR even though my hamstrings were still sore as hell from thursday. Leg press was all right, I want to build the outer sweep on my quads so I did a very close stance on the leg press, hurt like hell and could not use very much weight but it was good, didn't get a crazy pump but definitely worked the shit out of my quads. Then calf raises were good, alternated between toes pointing in and out, mostly in to build the side part. Then hanging leg raises were really hard because my abs are still sore from thursday. Overall liking this routine though. Had to teach my buddy how to squat, plus I was BSing with 2 other friends so I ended up taking way too long on this workout, and cutting the training max single and 20 rep drop set on squats.
Squat
3x250
3x295
7x320-5 lbs PR
Leg Press
1x10x3 plates
3x10x2.5 plates
Calf Raise
5x10
Hanging Leg Raise
4x10
Pretty good day today. Squats I might have had 8 reps at 320 but I had a bunch of gas due to milk indigestion that came out at the bottom of the 3rd rep so I lost pressure on that one and had to grind it up a bit. No big deal, still a 5 lb PR even though my hamstrings were still sore as hell from thursday. Leg press was all right, I want to build the outer sweep on my quads so I did a very close stance on the leg press, hurt like hell and could not use very much weight but it was good, didn't get a crazy pump but definitely worked the shit out of my quads. Then calf raises were good, alternated between toes pointing in and out, mostly in to build the side part. Then hanging leg raises were really hard because my abs are still sore from thursday. Overall liking this routine though. Had to teach my buddy how to squat, plus I was BSing with 2 other friends so I ended up taking way too long on this workout, and cutting the training max single and 20 rep drop set on squats.
1-23-13: OHP/Shoulders/Biceps
OHP
5x105
5x120
9x135 10 lb/2 rep PR
13x95
2x5 sternum chins from between sets
DB OHP
4x10x40s
Curls
5x10x55
Rear delt/side lateral superset
10x15s
10x15s
12x10s rear 10x15s side 3x10s side
Decent day today. Made the stupid mistake of rushing my warmup today, had a friend waiting there 30 mins for me and it was really crowded but I was able to work in with someone I knew on the squat rack. I barely warmed up as a result and even though I didn't really hurt myself, it made things kinda crappy. Also since I was working in with 4 people, 2 who I was coaching, I didn't really get to do any of my chin ups between sets. So my shoulders were hurting afterwards. Still got a decent PR, definitely know I'm getting stronger. Then I barely got to rest before my next set so I only got 13 reps with 95. After this my shoulders were toasted and felt like shit so I did a few behind the neck pulldowns with light weight to get blood in the rear delts, but my shoulders were still aching for the DBs. 40s felt way too hard. I also forgot to do 5 sets, only did 4, was thinking in leg terms. Then curls I'm pretty sure I did 5 sets, might have done 4, felt way harder than it should have. My PR for strict curls is 1x130 but when it comes to reps, especially when I'm going slow on the negative and getting so pumped that my bicep has to fight it's own mass to complete the ROM, my rep strength sucks. Rear delt raises felt way easier than last week, but I did short rest periods and used really light weight for set 3 to really isolate the muscle. Side raises were alright.
Not a bad day. Got a good PR, but pretty much everything after that kind of sucked, so it evens out at being overall a decent day.
OHP
5x105
5x120
9x135 10 lb/2 rep PR
13x95
2x5 sternum chins from between sets
DB OHP
4x10x40s
Curls
5x10x55
Rear delt/side lateral superset
10x15s
10x15s
12x10s rear 10x15s side 3x10s side
Decent day today. Made the stupid mistake of rushing my warmup today, had a friend waiting there 30 mins for me and it was really crowded but I was able to work in with someone I knew on the squat rack. I barely warmed up as a result and even though I didn't really hurt myself, it made things kinda crappy. Also since I was working in with 4 people, 2 who I was coaching, I didn't really get to do any of my chin ups between sets. So my shoulders were hurting afterwards. Still got a decent PR, definitely know I'm getting stronger. Then I barely got to rest before my next set so I only got 13 reps with 95. After this my shoulders were toasted and felt like shit so I did a few behind the neck pulldowns with light weight to get blood in the rear delts, but my shoulders were still aching for the DBs. 40s felt way too hard. I also forgot to do 5 sets, only did 4, was thinking in leg terms. Then curls I'm pretty sure I did 5 sets, might have done 4, felt way harder than it should have. My PR for strict curls is 1x130 but when it comes to reps, especially when I'm going slow on the negative and getting so pumped that my bicep has to fight it's own mass to complete the ROM, my rep strength sucks. Rear delt raises felt way easier than last week, but I did short rest periods and used really light weight for set 3 to really isolate the muscle. Side raises were alright.
Not a bad day. Got a good PR, but pretty much everything after that kind of sucked, so it evens out at being overall a decent day.
1-24-13: Deads/Back/Hams
Deads
5x380
4x430
1x455 12 sec hold
GMs
4x10x135
BB Rows
4x10x135
Ham Curls
12x75
2x12x60
12x45
Pretty bad day today. I've never had a problem with my deadlift grip since my max was 225x5, and now I can barely pull shit because my grip is terrible. Next week I'm gonna use a thin bar. If I can't find one or my grip is still weak I'm just gonna do a set with straps then do a grip hold. Just cause my grip is a bitch, shouldn't mean I can't get a good back/legs workout. GMs were good, getting easier and easier. BB rows were good, also getting easier and easier. Ham curls were painful as hell but next week I'm gonna do 4x12x60 hopefully. Sleep has been shitty as fuck because of insomnia combined with roommates combined with schoolwork. Even though I'm tired I can't fall asleep, last night I lay in bed for 8 hours and only got about 4 hours of sleep. Shit sucks. But if I can't get any sleep tonight I'm gonna start taking melatonin during the week. Diet's been all right, although I don't know what's going on, my weight is staying the same, 199-205, usually 202, but even though my muscles are definitely bigger, my abs are also less defined and my gut is bigger. Weird shit is happening. My squat/bench/ohp are going up and my deadlift is going down. The world is upside down right now.
Deads
5x380
4x430
1x455 12 sec hold
GMs
4x10x135
BB Rows
4x10x135
Ham Curls
12x75
2x12x60
12x45
Pretty bad day today. I've never had a problem with my deadlift grip since my max was 225x5, and now I can barely pull shit because my grip is terrible. Next week I'm gonna use a thin bar. If I can't find one or my grip is still weak I'm just gonna do a set with straps then do a grip hold. Just cause my grip is a bitch, shouldn't mean I can't get a good back/legs workout. GMs were good, getting easier and easier. BB rows were good, also getting easier and easier. Ham curls were painful as hell but next week I'm gonna do 4x12x60 hopefully. Sleep has been shitty as fuck because of insomnia combined with roommates combined with schoolwork. Even though I'm tired I can't fall asleep, last night I lay in bed for 8 hours and only got about 4 hours of sleep. Shit sucks. But if I can't get any sleep tonight I'm gonna start taking melatonin during the week. Diet's been all right, although I don't know what's going on, my weight is staying the same, 199-205, usually 202, but even though my muscles are definitely bigger, my abs are also less defined and my gut is bigger. Weird shit is happening. My squat/bench/ohp are going up and my deadlift is going down. The world is upside down right now.
1-26-13: Bench/Chest/Upper body
Bench
worked up to 215x7 paused reps
250x1 paused rep
185x15 unpaused
5x3 wide grip pull ups between sets
DB Bench
4x10x70s
1x12x70s
Chest Supp Rows
5x12x50s
Run
1.25 miles in 11 min (6.8 mph)
Face Pulls
15x100 lbs
Tricep Ext
12x100 lbs
Pretty good day today. My friend gave me his preworkout, didn't make me jittery at all just fully awake, which was cool. Might have helped a little, I felt strong on singles and low reps today and not as strong on high reps. 215x7 is decent, 250x1 paused is really good. Finally figuring out a good setup for me. 185x15 isn't bad, but I got 16 before. The reason I didn't get as many reps as I could was most likely the fact my lower back cramped on about rep 12 so the last 3 were almost flat backed. DB Bench felt a little weak, maybe due to fatigue. Same for chest supp rows. My run was excellent, I ran at .8 mph more than I did last time I went for a treadmill run and I ran for 1.25x the distance I usually go. Face pulls were decent, triceps were decent, was running low on time after doing the cardio so I just decided to do 1 heavyish set of each. Overall happy with today. Weighed 200 lbs after my run.
Bench
worked up to 215x7 paused reps
250x1 paused rep
185x15 unpaused
5x3 wide grip pull ups between sets
DB Bench
4x10x70s
1x12x70s
Chest Supp Rows
5x12x50s
Run
1.25 miles in 11 min (6.8 mph)
Face Pulls
15x100 lbs
Tricep Ext
12x100 lbs
Pretty good day today. My friend gave me his preworkout, didn't make me jittery at all just fully awake, which was cool. Might have helped a little, I felt strong on singles and low reps today and not as strong on high reps. 215x7 is decent, 250x1 paused is really good. Finally figuring out a good setup for me. 185x15 isn't bad, but I got 16 before. The reason I didn't get as many reps as I could was most likely the fact my lower back cramped on about rep 12 so the last 3 were almost flat backed. DB Bench felt a little weak, maybe due to fatigue. Same for chest supp rows. My run was excellent, I ran at .8 mph more than I did last time I went for a treadmill run and I ran for 1.25x the distance I usually go. Face pulls were decent, triceps were decent, was running low on time after doing the cardio so I just decided to do 1 heavyish set of each. Overall happy with today. Weighed 200 lbs after my run.
1-28-13: Squats/Inclines
Squat
5x225
5x265
12x300 (2 rep PR and 5 lb PR) paused last rep
1x345 paused single
Incline Bench
5x155
6x175 (1 rep and 20 lb PR)
5x185 (30 lb PR)
Leg Press
2x10x3 plates
1x15x2.5 plates
DB Incline Bench
3x10x60s
Calf Raise
2x10
10 reps drop weight 5 reps drop weight 5 reps drop weight 10 reps (something like that)
Pull Ups
2x5 sternum pull ups
1x10 normal
Good day today, squats were strong and I got a good PR, and then 345 for a very slow, paused, controlled, practically perfect single. I think what I'm gonna do is if I'm not able to get a lot of reps with my top set then I"ll do a back off set of 20, and if I get a lot of reps on my top set I'll do a heavy slow paused single. Inclines were incredibly strong, blasted my old PR out of the water even though I haven't trained inclines in months. I credit this to strengthening my shoulders, actually felt it a little more in the upper chest than the shoulders despite doing powerlifting pull the bar apart type technique. Oddly enough when I did dumbbells later I felt it more in the shoulders, even though on DBs I flared my elbows. Leg press was good, really focusing on slow, controlled, TUT, and getting that outer sweep. My outer sweep on my quads is lacking so I put my heels really close together to target it better, and just go really slow and controlled only resting at the top if I have to. Calf raises were good, got a nice burn, though I was running late so I kinda rushed through DB inclines calf raises and pull ups, did them in a circuit. Overall a good day, except now I have a ton of homework I have to do! That's why I'm switching to this 3 day template so I can have more free time and more study time.
Squat
5x225
5x265
12x300 (2 rep PR and 5 lb PR) paused last rep
1x345 paused single
Incline Bench
5x155
6x175 (1 rep and 20 lb PR)
5x185 (30 lb PR)
Leg Press
2x10x3 plates
1x15x2.5 plates
DB Incline Bench
3x10x60s
Calf Raise
2x10
10 reps drop weight 5 reps drop weight 5 reps drop weight 10 reps (something like that)
Pull Ups
2x5 sternum pull ups
1x10 normal
Good day today, squats were strong and I got a good PR, and then 345 for a very slow, paused, controlled, practically perfect single. I think what I'm gonna do is if I'm not able to get a lot of reps with my top set then I"ll do a back off set of 20, and if I get a lot of reps on my top set I'll do a heavy slow paused single. Inclines were incredibly strong, blasted my old PR out of the water even though I haven't trained inclines in months. I credit this to strengthening my shoulders, actually felt it a little more in the upper chest than the shoulders despite doing powerlifting pull the bar apart type technique. Oddly enough when I did dumbbells later I felt it more in the shoulders, even though on DBs I flared my elbows. Leg press was good, really focusing on slow, controlled, TUT, and getting that outer sweep. My outer sweep on my quads is lacking so I put my heels really close together to target it better, and just go really slow and controlled only resting at the top if I have to. Calf raises were good, got a nice burn, though I was running late so I kinda rushed through DB inclines calf raises and pull ups, did them in a circuit. Overall a good day, except now I have a ton of homework I have to do! That's why I'm switching to this 3 day template so I can have more free time and more study time.
NoFatChicks91
New member
Youre making a nice amount of new PRs man that's awesome! Keep that shit up youre absolutely crushing it. I feel you on that damn studying and homework :/
Buildingup24
New member
What are you majoring in?
Nice single 345 dude!
Nice single 345 dude!
NoFatChicks91
New member
Agreed lol he's such a beastly squatter I can only read in awe
Sent from my SPH-L710 using EliteFitness
Sent from my SPH-L710 using EliteFitness
Thanks guys! I'm majoring in physiology but I'm probably going to switch to econ next quarter cause I hate chem/chem lab. Plus I just need a bachelors degree in anything and a NSCA certification to be a certified strength/conditioning coach, it only helps a little to have a relevant major.
NoFatChicks91
New member
^ so if I got my degree in accounting I could still be a personal trainer if the desire called out to me?
Buildingup24
New member
Yeah, dude the certificate to become a personal trainer is simple- it's more about getting the best ones from the best guys. Like precision nutrition, Charles polquin..etc the market for PT is saturated so its about setting yourself apart thru name recognition
All you need to be a personal trainer is a certification. I want to go beyond that and be a strength and conditioning coach, which you need a bachellor's degree for. And that degree could be in anything, accounting, econ, bio, physiology, whatever. It helps if it's relevant but it doesn't have to be, name recognition is king. Jim Wendler has an English degree, Mark Rippetoe has a Geology degree, but they're both highly recognized coaches.
1-31-13: Glutes
Front Squat
5x165
5x185
8x225 unpaused, reset 3 sec on rack (bar slipping) 3x225 paused
Decline Bench
10x225
8x225
Chin Ups
5xbw sternum
5x15
7-8x35 (8th rep questionable)
Hamstring Curls
4x12x60
Dips
2x15,1x12
Hill Sprints
6 "reps"
Pretty good day strengthwise today, but I strained my glute somehow. I think I damaged it skateboarding the other day then aggravated that in today's session. So my left glute feels fucking terrible right now and my hips in general don't feel too good. We'll see what happens.
Front Squat
5x165
5x185
8x225 unpaused, reset 3 sec on rack (bar slipping) 3x225 paused
Decline Bench
10x225
8x225
Chin Ups
5xbw sternum
5x15
7-8x35 (8th rep questionable)
Hamstring Curls
4x12x60
Dips
2x15,1x12
Hill Sprints
6 "reps"
Pretty good day strengthwise today, but I strained my glute somehow. I think I damaged it skateboarding the other day then aggravated that in today's session. So my left glute feels fucking terrible right now and my hips in general don't feel too good. We'll see what happens.
NoFatChicks91
New member
Hopefully that glute heals up soon. Those front squats are fucking ridiculous especially considering you're injured lol damn man
Sent from my SPH-L710 using EliteFitness
Sent from my SPH-L710 using EliteFitness
Haha thanks man, not really injured just strained, feeling better though.
2-2-13: Deads/OHP
Deadlift
5x380
3x430
2x480
5x405 15 sec grip hold at the end
OHP
5x120
3x135
6x150 rest 20 sec 1x150
GMs
4x10x135
Rear/Side Raise supersets
3x10x15s
1x10x10s
Pretty good session today. Glute feels pretty much 100% healed, stretched it a lot, and walked a lot yesterday, so the blood going in there definitely helped. My hips felt good today. I used a thinner bar for deads and at least I can still pull a lot that way. I'll probably switch from 5/3/1 for deads and do something like work up to a heavy single around 90%+ depending on how I feel that day, then do a set around 30-60 lbs lighter than the single depending on how I feel after with straps, then a grip hold with 5x405. OHP was very strong, almost got 7 reps with 150, if my technique had been a little better (core tight on every rep) I know I could get 7, but I just did a little rest pause then hit that 7th rep. I didn't stretch enough beforehand so my left shoulder was hurting a little, but by the end of GMs it felt fine, right now I don't feel it at all. Will probably be slightly tender this next week then heal, I've hurt my left shoulder like this loads of times-probably not a good thing but I'm not worried. GMs were good. Rear/Side raise was brutal as usual, but I'm definitely getting stronger on this. Overall a good day, the big deads and ohps made me feel manly! I really like training 3 days a week because I"m way more pumped up to go to the gym, it's no longer a chore but a fun way to channel my aggression and frustration into something productive.
2-2-13: Deads/OHP
Deadlift
5x380
3x430
2x480
5x405 15 sec grip hold at the end
OHP
5x120
3x135
6x150 rest 20 sec 1x150
GMs
4x10x135
Rear/Side Raise supersets
3x10x15s
1x10x10s
Pretty good session today. Glute feels pretty much 100% healed, stretched it a lot, and walked a lot yesterday, so the blood going in there definitely helped. My hips felt good today. I used a thinner bar for deads and at least I can still pull a lot that way. I'll probably switch from 5/3/1 for deads and do something like work up to a heavy single around 90%+ depending on how I feel that day, then do a set around 30-60 lbs lighter than the single depending on how I feel after with straps, then a grip hold with 5x405. OHP was very strong, almost got 7 reps with 150, if my technique had been a little better (core tight on every rep) I know I could get 7, but I just did a little rest pause then hit that 7th rep. I didn't stretch enough beforehand so my left shoulder was hurting a little, but by the end of GMs it felt fine, right now I don't feel it at all. Will probably be slightly tender this next week then heal, I've hurt my left shoulder like this loads of times-probably not a good thing but I'm not worried. GMs were good. Rear/Side raise was brutal as usual, but I'm definitely getting stronger on this. Overall a good day, the big deads and ohps made me feel manly! I really like training 3 days a week because I"m way more pumped up to go to the gym, it's no longer a chore but a fun way to channel my aggression and frustration into something productive.
2-4-13
Squat
5x275
3x300
3x335
Bench
5x185
3x215
5x245
Leg Press
3x10x3 plates+10
10x3 plates
Good and bad day today. Squat and bench were good, feeling a bit overtrained lowerbody wise so I followed the Jim protocol, the best way to not burn yourself out but also not be a pussy, aka do no more than 3 reps on 1+ sets, no more than 5 on 3+ sets, and no more than 8 on 5+ sets, in 5/3/1. So I did 3 reps. Got 5 reps with 245, bench was being a bitch in the sense that I couldn't get the damn thing even on the racks before I lifted off and I didn't want to set up all over again so I was banging the pins on the last 2 reps. But whatever, still got 5 reps, I'm definitely getting stronger. So those 2 were good. But then leg press pissed me the fuck off. There were 3 guys using it, they said they had 3 sets left so I said I'd just wait. The poor fools were following some moronic program from a certain website I won't say, called Kris Gethin 12 week or something like that. Maybe the rest of the program is solid, but it calls for 3x85 rep sets on the leg press, which is the stupidest thing I've ever heard. Maybe one set of 100, like the Jim Wendler 100 rep challenge, would be fine, but 3 sets of 85? What kind of stupid shit is that? I dont' give a fuck if Kris Gethin has a better body than me, that's just stupid. But hey I could be the one who's stupid, following tried and true programs like 5/3/1. But either way this caused me to have to wait 30 mins for the damn leg press. Could have done the rest of my workout instead but I'm stubborn so I fucked myself over in that sense. So now I"m really pissed off. This was kind of a last straw on the camel's back type thing, lots of shit's been pissing me off recently, but yeah, it is what it is, didn't get time to do anything after this so I did some push ups and face pulls in my dorm.
Squat
5x275
3x300
3x335
Bench
5x185
3x215
5x245
Leg Press
3x10x3 plates+10
10x3 plates
Good and bad day today. Squat and bench were good, feeling a bit overtrained lowerbody wise so I followed the Jim protocol, the best way to not burn yourself out but also not be a pussy, aka do no more than 3 reps on 1+ sets, no more than 5 on 3+ sets, and no more than 8 on 5+ sets, in 5/3/1. So I did 3 reps. Got 5 reps with 245, bench was being a bitch in the sense that I couldn't get the damn thing even on the racks before I lifted off and I didn't want to set up all over again so I was banging the pins on the last 2 reps. But whatever, still got 5 reps, I'm definitely getting stronger. So those 2 were good. But then leg press pissed me the fuck off. There were 3 guys using it, they said they had 3 sets left so I said I'd just wait. The poor fools were following some moronic program from a certain website I won't say, called Kris Gethin 12 week or something like that. Maybe the rest of the program is solid, but it calls for 3x85 rep sets on the leg press, which is the stupidest thing I've ever heard. Maybe one set of 100, like the Jim Wendler 100 rep challenge, would be fine, but 3 sets of 85? What kind of stupid shit is that? I dont' give a fuck if Kris Gethin has a better body than me, that's just stupid. But hey I could be the one who's stupid, following tried and true programs like 5/3/1. But either way this caused me to have to wait 30 mins for the damn leg press. Could have done the rest of my workout instead but I'm stubborn so I fucked myself over in that sense. So now I"m really pissed off. This was kind of a last straw on the camel's back type thing, lots of shit's been pissing me off recently, but yeah, it is what it is, didn't get time to do anything after this so I did some push ups and face pulls in my dorm.
NoFatChicks91
New member
Lmfao I know exactly what dumbass program it is and what website.
Sent from my SPH-L710 using EliteFitness
Sent from my SPH-L710 using EliteFitness
Buildingup24
New member
Does that program work? I read thru it n it seems like a bitch
Buildingup24
New member
Like guys such as chad Waterbury does utilize the super high rep range but for like 1 all out set but not multiple sets. Seems like there would be diminished returns from multiple setd
Every program works to some extent, anything that involves you moving your body against resistance will improve your body, but that program by no means seems like the most efficient way of going about bodybuilding, powerlifting, just being in shape, or any other kind of lifting oriented passion, compared to legit tried and true programs.
2-7-13: Front Squat/Inclines/Chins
Front Squat
5x200
3x225
5x250 (5 lb PR)
Incline Bench
5x135
3x165
4x185 paused
Chins
5xBW
3x25
8x50 (20 lb PR)
Hamstring Curl
2x10x60
1x10x70
1x15x75
Dips
4x12xBW maybe more sets/reps
BB style lat Pull Ups
3 or 4 sets of 5
Pretty good day today, felt good to get my testosterone pumping again, been feeling a bit lost these last few days, with school, girls, social life, my identity, everything getting to me, but testosterone helps me find my direction again. Or maybe it's just venting all the frustration out into the weights. Wasn't even going for a PR on front squats, just felt like 5 reps would be fairly easy with 250 so I went for it, I thought my 5 rep PR was 265 or something but apparently it was just 245. Inclines were solid, last week I got 185x5 unpaused so 185x4 paused isn't bad. Might have had 5 but I"m not looking to miss reps when my training is going so well. Chins were solid too, wasn't going for a PR either but 50 lbs felt pretty light so I cranked out 8 reps with maybe 1 left in the tank. Hamstring curls I was chatting with a friend/helping him with his deadlift technique so I used really long rest periods, ended up going heavier, then doing an all out set where I probably could have forced out 5 more reps if I wasn't already so damn tired at that point. Next week I'll do 4x10x75, maybe 5 sets. Dips were good too, short rest periods, shoulders were bothering me a bit so I did some bodybuilding style time under tension for the lats type pull ups. Felt pretty good. Sleep and diet have been a bit off, a stomach bug's been going around and I've felt slightly nauseous/reduced appetite these last few days, especially for eggs in the morning. I can hardly stomach eggs anymore. I have to drench it in hot sauce to get it down. Sleep's been not as bad as usual but still bad, got a solid 6 hours last night, the night before that 5, the 2 nights before that, 9 hours. Hopefully tonight I'll get a lot of sleep, might take melatonin since I have a tendency to wake up at 5 AM then not be able to fall back asleep. Overall though I'm getting lighter, leaner, and stronger, and it feels good.
Front Squat
5x200
3x225
5x250 (5 lb PR)
Incline Bench
5x135
3x165
4x185 paused
Chins
5xBW
3x25
8x50 (20 lb PR)
Hamstring Curl
2x10x60
1x10x70
1x15x75
Dips
4x12xBW maybe more sets/reps
BB style lat Pull Ups
3 or 4 sets of 5
Pretty good day today, felt good to get my testosterone pumping again, been feeling a bit lost these last few days, with school, girls, social life, my identity, everything getting to me, but testosterone helps me find my direction again. Or maybe it's just venting all the frustration out into the weights. Wasn't even going for a PR on front squats, just felt like 5 reps would be fairly easy with 250 so I went for it, I thought my 5 rep PR was 265 or something but apparently it was just 245. Inclines were solid, last week I got 185x5 unpaused so 185x4 paused isn't bad. Might have had 5 but I"m not looking to miss reps when my training is going so well. Chins were solid too, wasn't going for a PR either but 50 lbs felt pretty light so I cranked out 8 reps with maybe 1 left in the tank. Hamstring curls I was chatting with a friend/helping him with his deadlift technique so I used really long rest periods, ended up going heavier, then doing an all out set where I probably could have forced out 5 more reps if I wasn't already so damn tired at that point. Next week I'll do 4x10x75, maybe 5 sets. Dips were good too, short rest periods, shoulders were bothering me a bit so I did some bodybuilding style time under tension for the lats type pull ups. Felt pretty good. Sleep and diet have been a bit off, a stomach bug's been going around and I've felt slightly nauseous/reduced appetite these last few days, especially for eggs in the morning. I can hardly stomach eggs anymore. I have to drench it in hot sauce to get it down. Sleep's been not as bad as usual but still bad, got a solid 6 hours last night, the night before that 5, the 2 nights before that, 9 hours. Hopefully tonight I'll get a lot of sleep, might take melatonin since I have a tendency to wake up at 5 AM then not be able to fall back asleep. Overall though I'm getting lighter, leaner, and stronger, and it feels good.
Buildingup24
New member
Damn good fronts- what helps you keep the weight from sliding forward? Is it purely having the body mass to hold it up or do you do something else?
I'm 155lbs n my 1 rep max is 225 but 1/2 the time I do heavy triples at about 200, the far slips forward.
I'm 155lbs n my 1 rep max is 225 but 1/2 the time I do heavy triples at about 200, the far slips forward.
2-10-13: Deads/OHP
Deadlift
1x495 (barely missed at the top because of grip, put a strap on my right hand and did a second rep clean within 30-45 sec of the first. I'll just count it as 1 complete rep).
5x455 straps TUT style
5x405 no straps, hold grip for 5 sec
Overhead Press
5x125
3x145
6x155 (1 rep PR and 5 lb PR)
9x135
Good Mornings
4x10x135
1x20x135
Rear/Side Raise supersets
2x10x12.5s
10 rear raises 15 side raises 5 rear raises 5 side raises with 12.5s finisher
Pretty good day today. I missed yesterday's session because I had a terrible hangover. Today I went a little earlier than usual because I was feeling kinda wimpy/low testosterone, but angry/frustrated at the same time. Wanted to vent the anger and jump my test back up. Plus I hate that period between eating at 11 and eating at 2 where I do pretty much nothing, then I hate how right after I go to the gym, then eat at 5, and by 6 my whole day is already used up. So right now it's 3:15 and I'm just chillin, high test and relaxed. But anyways...
Deads were good, grip was being a bitch again but I was using the thick bar, almost got 495 without straps but my right hand slipped like 1 cm away from lockout. Then I threw on a strap real quick and busted out another rep under 45 sec after the last one. Both these reps were a bit sketchy techniquewise though. Then I put straps on both hands and did a set of 5 with 455 TUT style, no pauses but also no bounces. Felt unique, I definitely felt my lats working a lot more, and I could tell my lower back was much straighter, probably because I did an overwarmup and had just pulled 495. Then I did 405 for a surprisingly hard set of 5, but my technique was as solid as ever. Tried to hold my grip afterwards but I was so toasted, barely could hold for 5 sec. OHP was surprisingly strong. Might be partially because I took a preworkout today, ergo pump, had it for a while just almost never use it, no ephedrine or yohimbine or anything but it's still got caffiene, creatine, and nitric oxide. So I almost got 7 reps with 155 which would have been phenomenal. I thought I was past the sticking point on the 7th rep but it was such a grinder that I ended up stalling between my sticking point and lockout. Might have had it but I didn't get it and that's what matters, unfortunately. Then I almost got 10 reps with 135 but when I was grinding up the last one my bodybuilder friend (guy is massive, 180 lbs sub 8% BF at 5'7) got worried I would fall backwards because I was leaning so far back so he pushed me forwards and kind of fucked up the lift. It's all good though, next time I rep out 135 I'll try again. Still matched a PR though, 135x9, all with the thick bars. GMS felt ridiculously light, I should maybe bump up the weight because not only are higher than 10 rep sets painful as fuck but my technique gets sloppy. In between sets I did my rear/side raises because I was running out of time, the dining halls close at 2 and it was 1:30ish, the gym is about 15-20 mins from the nearest dining hall. Skipped kroc rows and DB incline bench because I was running short on time, I'm gonna do a squat/bench deload on tues so I'll throw em in on that day. Got to the dining halls at 2:02 but they still let me in, overall a successful day, I'll probably start training early on weekends from now on.
Deadlift
1x495 (barely missed at the top because of grip, put a strap on my right hand and did a second rep clean within 30-45 sec of the first. I'll just count it as 1 complete rep).
5x455 straps TUT style
5x405 no straps, hold grip for 5 sec
Overhead Press
5x125
3x145
6x155 (1 rep PR and 5 lb PR)
9x135
Good Mornings
4x10x135
1x20x135
Rear/Side Raise supersets
2x10x12.5s
10 rear raises 15 side raises 5 rear raises 5 side raises with 12.5s finisher
Pretty good day today. I missed yesterday's session because I had a terrible hangover. Today I went a little earlier than usual because I was feeling kinda wimpy/low testosterone, but angry/frustrated at the same time. Wanted to vent the anger and jump my test back up. Plus I hate that period between eating at 11 and eating at 2 where I do pretty much nothing, then I hate how right after I go to the gym, then eat at 5, and by 6 my whole day is already used up. So right now it's 3:15 and I'm just chillin, high test and relaxed. But anyways...
Deads were good, grip was being a bitch again but I was using the thick bar, almost got 495 without straps but my right hand slipped like 1 cm away from lockout. Then I threw on a strap real quick and busted out another rep under 45 sec after the last one. Both these reps were a bit sketchy techniquewise though. Then I put straps on both hands and did a set of 5 with 455 TUT style, no pauses but also no bounces. Felt unique, I definitely felt my lats working a lot more, and I could tell my lower back was much straighter, probably because I did an overwarmup and had just pulled 495. Then I did 405 for a surprisingly hard set of 5, but my technique was as solid as ever. Tried to hold my grip afterwards but I was so toasted, barely could hold for 5 sec. OHP was surprisingly strong. Might be partially because I took a preworkout today, ergo pump, had it for a while just almost never use it, no ephedrine or yohimbine or anything but it's still got caffiene, creatine, and nitric oxide. So I almost got 7 reps with 155 which would have been phenomenal. I thought I was past the sticking point on the 7th rep but it was such a grinder that I ended up stalling between my sticking point and lockout. Might have had it but I didn't get it and that's what matters, unfortunately. Then I almost got 10 reps with 135 but when I was grinding up the last one my bodybuilder friend (guy is massive, 180 lbs sub 8% BF at 5'7) got worried I would fall backwards because I was leaning so far back so he pushed me forwards and kind of fucked up the lift. It's all good though, next time I rep out 135 I'll try again. Still matched a PR though, 135x9, all with the thick bars. GMS felt ridiculously light, I should maybe bump up the weight because not only are higher than 10 rep sets painful as fuck but my technique gets sloppy. In between sets I did my rear/side raises because I was running out of time, the dining halls close at 2 and it was 1:30ish, the gym is about 15-20 mins from the nearest dining hall. Skipped kroc rows and DB incline bench because I was running short on time, I'm gonna do a squat/bench deload on tues so I'll throw em in on that day. Got to the dining halls at 2:02 but they still let me in, overall a successful day, I'll probably start training early on weekends from now on.
Buildingup24
New member
Sick training day. Good weekend besides training?
rustilldown
New member
Sick deadlift
2-12-13: Squat/Bench Deload
Squat
225x10
225x5
Bench
165x10
135x10
DB Bench
3x10x70s
1x22x70s
1 arm DB Row
2x10x70
1x8x70
1x15x70 with towel wrapped around bar (thick bar)
Leg Ext
3x10xlightweight
Swimming
2 laps
Really good session today. Felt pretty sore and weak but it's not a problem. Squats were all right, very fast, but I could not fix my buttwink today no matter how much I stretched. Really annoying, maybe I needa stretch before I even go to the gym. Bench was good to, obviously not heavy but technique felt good. I was stoked that I managed to crank out 22 reps with 70 lb DBs benching. Thing is I usually use a bodybuilding tempo but I was going powerlifting tempo on these. No bouncing but no slow feeling the contraction type thing, just moving weight. So the 5x10 is still challenging for me with 70s when I do it BB style, though I'll bump it up to 75s. DB rows were really good, did some grip stuff at the end for my deadlift. Did some leg extensions since leg press has been aggravating my hips. Then since it's super hot I went for a swim, very humbling cause I was incredibly slow and ran out of breath really fast. Felt great to be in the cold water though, right now after taking a shower and eating my body feels like jello.
Squat
225x10
225x5
Bench
165x10
135x10
DB Bench
3x10x70s
1x22x70s
1 arm DB Row
2x10x70
1x8x70
1x15x70 with towel wrapped around bar (thick bar)
Leg Ext
3x10xlightweight
Swimming
2 laps
Really good session today. Felt pretty sore and weak but it's not a problem. Squats were all right, very fast, but I could not fix my buttwink today no matter how much I stretched. Really annoying, maybe I needa stretch before I even go to the gym. Bench was good to, obviously not heavy but technique felt good. I was stoked that I managed to crank out 22 reps with 70 lb DBs benching. Thing is I usually use a bodybuilding tempo but I was going powerlifting tempo on these. No bouncing but no slow feeling the contraction type thing, just moving weight. So the 5x10 is still challenging for me with 70s when I do it BB style, though I'll bump it up to 75s. DB rows were really good, did some grip stuff at the end for my deadlift. Did some leg extensions since leg press has been aggravating my hips. Then since it's super hot I went for a swim, very humbling cause I was incredibly slow and ran out of breath really fast. Felt great to be in the cold water though, right now after taking a shower and eating my body feels like jello.
2-14-13: Front Squats/Incline Bench/Chins deload
Front Squat
10x185
Inclines
4x10x135
1x12x135
Chins
BWx10/8/7/7/8
Ham Curls
4x12x70
Dips
3x12xBW
20xBW
Random light rear delt/rotator/lat work between sets of pressing (dips)
Run
1.15 mi in 10 min
Pretty good workout today. Was kinda bummed it wasn't a heavy day, both my main girl and my backup I asked out for valentines day who both seemed enthusiastic yesterday ended up flaking on me so I was pissed off, but didn't get to lift anything heavy. Whatever though, girls can be like that sometimes, I just decided to go higher volume for a deload, blew off some steam. I've been leaning out a lot, I feel my testosterone going up as a result. Sitting at about 200ish so I've lost probably 2-4 lbs of fat and maybe even gained muscle, because I still look big, if anything bigger, with a shirt on, and my strength is still going up. Still eating a lot just not force feeding as much, and I always eat clean, I think it might just be seasonal, the body seems to naturally lean out more when the temperature starts to rise and pack on more fat when it starts getting cold. Temperature could also be a reason why I feel higher test. I ate about 8 meals yesterday, I've already had 5 today and plan on eating 2-3 more. Anyways...
Front squats were good, nothing heavy so not really a big deal. Inclines were good, felt very strong, chins were ok, I always get worn out on high rep chins, especially because I was doing them back to back with inclines. Ham curls were good, dips were solid as fuck, definitely gaining strength on those, partially due to weight loss and partially due to strength gain, then my run was good too, I thought my cardio was getting bad but it's actually getting better! Going home this weekend so I"ll be training strongman and kempo on sat.
Front Squat
10x185
Inclines
4x10x135
1x12x135
Chins
BWx10/8/7/7/8
Ham Curls
4x12x70
Dips
3x12xBW
20xBW
Random light rear delt/rotator/lat work between sets of pressing (dips)
Run
1.15 mi in 10 min
Pretty good workout today. Was kinda bummed it wasn't a heavy day, both my main girl and my backup I asked out for valentines day who both seemed enthusiastic yesterday ended up flaking on me so I was pissed off, but didn't get to lift anything heavy. Whatever though, girls can be like that sometimes, I just decided to go higher volume for a deload, blew off some steam. I've been leaning out a lot, I feel my testosterone going up as a result. Sitting at about 200ish so I've lost probably 2-4 lbs of fat and maybe even gained muscle, because I still look big, if anything bigger, with a shirt on, and my strength is still going up. Still eating a lot just not force feeding as much, and I always eat clean, I think it might just be seasonal, the body seems to naturally lean out more when the temperature starts to rise and pack on more fat when it starts getting cold. Temperature could also be a reason why I feel higher test. I ate about 8 meals yesterday, I've already had 5 today and plan on eating 2-3 more. Anyways...
Front squats were good, nothing heavy so not really a big deal. Inclines were good, felt very strong, chins were ok, I always get worn out on high rep chins, especially because I was doing them back to back with inclines. Ham curls were good, dips were solid as fuck, definitely gaining strength on those, partially due to weight loss and partially due to strength gain, then my run was good too, I thought my cardio was getting bad but it's actually getting better! Going home this weekend so I"ll be training strongman and kempo on sat.
Buildingup24
New member
Lmao you're like a bear
2-16-13: Strongman
Overhead keg 180 video: 180 lb keg overhead - YouTube
2-17-13: Deads/OHP Deload
Deads
worked up to 300x3
OHP
at least 6 sets of 10 with 95 lbs
Pretty good weekend back home, very relaxed training wise, except for the keg PR. Eating has been off and surprisingly sleep's been a bit off too cause I've been getting back home late, but otherwise everything's good.
Overhead keg 180 video: 180 lb keg overhead - YouTube
2-17-13: Deads/OHP Deload
Deads
worked up to 300x3
OHP
at least 6 sets of 10 with 95 lbs
Pretty good weekend back home, very relaxed training wise, except for the keg PR. Eating has been off and surprisingly sleep's been a bit off too cause I've been getting back home late, but otherwise everything's good.
2-19-13: 3x5 Squat/Bench
Squat
5x225
5x275
9x315 (1 rep PR) last rep paused
Bench
5x170
5x195
10x220 last 3 reps paused
30x135 (2 rep PR) last 2 reps paused
Leg Ext
4x10
DB Bench
4x10x75s
1 arm DB Rows
4x10x75
Run
8-8.5ish minute mile
Pretty good day today, squats were strong as fuck although I couldn't fix my buttwink. Instead I just set up without such a drastic arch, so my spine isn't changing position, I like squatting like that better actually although I definitely feel it differently. But my back and ass don't hurt so bad afterwards so I'm sure it's not unhealthy, and I still felt strong doing it this way. I was starting to get tailbone pain from buttwink before, but it's not hurting right now which is a good sign. Bench was great, I think part of it is the fact that my buddy I was benching with got the narrow bar so everything felt incredibly light. I'm not complaining though. Felt very strong with 220, probably could have gotten 12 if I didn't do the pauses. Was only aiming for 8 and paused the 8th, but it went up so easy that I did 2 more pause reps. Then I did 135 for a set of 30, fun stuff. BSed some leg extensions, did some DB bench, DB rows, everything went well, ate, then ran a mile. Overall a good day.
Squat
5x225
5x275
9x315 (1 rep PR) last rep paused
Bench
5x170
5x195
10x220 last 3 reps paused
30x135 (2 rep PR) last 2 reps paused
Leg Ext
4x10
DB Bench
4x10x75s
1 arm DB Rows
4x10x75
Run
8-8.5ish minute mile
Pretty good day today, squats were strong as fuck although I couldn't fix my buttwink. Instead I just set up without such a drastic arch, so my spine isn't changing position, I like squatting like that better actually although I definitely feel it differently. But my back and ass don't hurt so bad afterwards so I'm sure it's not unhealthy, and I still felt strong doing it this way. I was starting to get tailbone pain from buttwink before, but it's not hurting right now which is a good sign. Bench was great, I think part of it is the fact that my buddy I was benching with got the narrow bar so everything felt incredibly light. I'm not complaining though. Felt very strong with 220, probably could have gotten 12 if I didn't do the pauses. Was only aiming for 8 and paused the 8th, but it went up so easy that I did 2 more pause reps. Then I did 135 for a set of 30, fun stuff. BSed some leg extensions, did some DB bench, DB rows, everything went well, ate, then ran a mile. Overall a good day.
Front Squat/Inclines/Chins
Front Squat
5x185
5x205
8x235 (10 lb PR)
Inclines
5x115
5x145
8x165 (in line with my best 6 rep, 175)
Chins
10x25 added (2 rep PR)
Ham Curl
4x12x75 (PR)
Dips
3x12
1x25 (Big 5 rep PR)
Face Pulls
50 reps
Good day today. My lower body has felt incredibly sore, my hips feel so bad right now. Been taking fish oil now but my hips still feel like shit. Been stretching a lot, in fact my right hip I got it to pop super loudly twice these last 2 days. Not sure if that's good or bad. But my back doesn't feel as bad as usual so I guess my little tweak to my squat technique is good, I think a lot of the hip problems are from skateboarding. My left ankle has hurt like hell too from skateboarding. Not meant for heavy people. Anyways, got PRs on everything today even thought I thought I felt weak. I just didn't feel very intense today, I think I know why but it's irrelevant, nothing detrimental for the future. Front Squats were one of the few lifts that didn't feel weak, but it just felt painful because my lower body is all effed up. Didn't push past 8 reps but I could have, just sat deep in the hole on rep 8 and did a long pause, then drove it up. Inclines, since my upper body was so sore, felt really heavy. Even 115 felt heavy. But I managed to grind out 8 clean reps with 165, paused the last one. Chins were good, felt really weak but managed to squeeze out 10 reps. Each time I do chins I feel weaker and weaker but when I look at the numbers I'm actually getting stronger. Chin technique hasn't been super strict, no swinging, but my knees always come up a little. I still think I'm getting stronger because that's always been there, but I guess if I entered a comp that would not be a good thing. I'll get it under control eventually. Finally, hamstring curls were good, definitely finally getting used to this movement, gonna get my hamstrings big and strong like this. Dips were incredibly strong, I thought they'd be weak because inclines were, but I got a massive PR on them. So I'm stoked.
Fun story, the other day I forgot to mention I went to the dining halls in a wife beater/tanktop whatever you want to call it, after the gym, and everybody was eyeing me, my friend told me that when I got up two guys were talking about me and using words like "unnatural" and "steroids". How flattering. Also forgot to mention I did a paused single with 245 on bench yesterday between 220 and 135, since I got high reps on my top 5/3/1 set. Overall training is going well, getting leaner bigger and stronger without changing much of anything besides working higher reps, only eating when I'm hungry-aka not force feeding myself in the name of bulking, and doing cardio here and there.
Front Squat
5x185
5x205
8x235 (10 lb PR)
Inclines
5x115
5x145
8x165 (in line with my best 6 rep, 175)
Chins
10x25 added (2 rep PR)
Ham Curl
4x12x75 (PR)
Dips
3x12
1x25 (Big 5 rep PR)
Face Pulls
50 reps
Good day today. My lower body has felt incredibly sore, my hips feel so bad right now. Been taking fish oil now but my hips still feel like shit. Been stretching a lot, in fact my right hip I got it to pop super loudly twice these last 2 days. Not sure if that's good or bad. But my back doesn't feel as bad as usual so I guess my little tweak to my squat technique is good, I think a lot of the hip problems are from skateboarding. My left ankle has hurt like hell too from skateboarding. Not meant for heavy people. Anyways, got PRs on everything today even thought I thought I felt weak. I just didn't feel very intense today, I think I know why but it's irrelevant, nothing detrimental for the future. Front Squats were one of the few lifts that didn't feel weak, but it just felt painful because my lower body is all effed up. Didn't push past 8 reps but I could have, just sat deep in the hole on rep 8 and did a long pause, then drove it up. Inclines, since my upper body was so sore, felt really heavy. Even 115 felt heavy. But I managed to grind out 8 clean reps with 165, paused the last one. Chins were good, felt really weak but managed to squeeze out 10 reps. Each time I do chins I feel weaker and weaker but when I look at the numbers I'm actually getting stronger. Chin technique hasn't been super strict, no swinging, but my knees always come up a little. I still think I'm getting stronger because that's always been there, but I guess if I entered a comp that would not be a good thing. I'll get it under control eventually. Finally, hamstring curls were good, definitely finally getting used to this movement, gonna get my hamstrings big and strong like this. Dips were incredibly strong, I thought they'd be weak because inclines were, but I got a massive PR on them. So I'm stoked.
Fun story, the other day I forgot to mention I went to the dining halls in a wife beater/tanktop whatever you want to call it, after the gym, and everybody was eyeing me, my friend told me that when I got up two guys were talking about me and using words like "unnatural" and "steroids". How flattering. Also forgot to mention I did a paused single with 245 on bench yesterday between 220 and 135, since I got high reps on my top 5/3/1 set. Overall training is going well, getting leaner bigger and stronger without changing much of anything besides working higher reps, only eating when I'm hungry-aka not force feeding myself in the name of bulking, and doing cardio here and there.
Buildingup24
New member
The sweet spot, fantastic man. And nice compliment haha.
2-23-13: Deads/OHP
Deads
3x315
5x385 belt
6x435 belt (30 lb PR)
1x405 belt 25 sec grip hold
OHP
5x95
5x125
8x140 (5 lb PR)
1x155
GMs
2x10x135
2x10x155
DB inclines
4x10x55s
BB Rows
4x10x135
Rear Delt Flyes superset with side raises
2x15x10s
Pretty good day, deadlift PR wasn't really a PR, just never gone as high as 6 reps. Deads were all right though overall. OHP wasn't very strong but still a PR, in line, maybe a little weaker than my other best lifts. GMs were really good, decided to finally start going heavier on those. Inclines were good, felt the isolation really well, rows were pretty weak, a little disappointing, although I haven't done them in a while. Flyes I was running short on time so I just winged it and did light weight high reps.
Deads
3x315
5x385 belt
6x435 belt (30 lb PR)
1x405 belt 25 sec grip hold
OHP
5x95
5x125
8x140 (5 lb PR)
1x155
GMs
2x10x135
2x10x155
DB inclines
4x10x55s
BB Rows
4x10x135
Rear Delt Flyes superset with side raises
2x15x10s
Pretty good day, deadlift PR wasn't really a PR, just never gone as high as 6 reps. Deads were all right though overall. OHP wasn't very strong but still a PR, in line, maybe a little weaker than my other best lifts. GMs were really good, decided to finally start going heavier on those. Inclines were good, felt the isolation really well, rows were pretty weak, a little disappointing, although I haven't done them in a while. Flyes I was running short on time so I just winged it and did light weight high reps.
2-25-13: Squat/Bench
Squat
3x265 low bar
3x265 high bar
3x295 low bar
3x295 high bar
3x335 low bar
5x335 high bar (5 lb PR, last rep paused)
Bench
3x185
3x215
6x235 (5 lb PR)
12x185 last rep paused
Pull Ups
BWx8/6/6
Pretty good day today, went balls to the wall on both squat and bench and had no energy afterwards. I know my lowerbody will be incredibly sore tomorrow because I haven't done low bar squats in ages. Since the squat rack was being used I did a nice 10-15 min long stretching warmup so my technique was perfect on both types of squats. I actually kind of like low bar, besides the fact that it taxes the hell out of my back. I think I'm going to swap out good mornings on deadlift day for high rep low bar squats, or maybe just go by feel, that way I get the same benefit of GMs plus I'll get used to low bar squats again, and maybe make the switch back. But yeah I had no buttwink on either type of squats at all, it was amazing. Bench was pretty good, got a meaningless 5 lb PR but nothing to be ashamed about. I might have paused the last rep with 235 but I probably didn't, but I know I did with 185x12. Bench wasn't feeling too strong today, probably partially because I low bar squatted before hand which taxes my shoulders a bit and pumps up my back to the point where I can't get as much arch and if I do then I cramp on high reps. Had a lot of trouble lifting off 235 surprisingly. Tried to lift off 275 just to work heavy lift offs and couldn't do it at all. Felt incredibly worn out after these 2 so I half assed some pull ups then got out of there. I'll probably do some face pulls heavy tomorrow and light the day after tomorrow to make up for it. Also probably going to go for a run on Weds. Overall I'm happy because my strength is going up but I'm leaning out, and my BW is staying the same, around 203. Oddly enough my cardio seems like it's getting worse in some ways better in others, I get winded sometimes just from walking even though my mile time is getting better, and I need to take really long rest periods lifting sometimes when it's hot. Might just be the heat though.
Squat
3x265 low bar
3x265 high bar
3x295 low bar
3x295 high bar
3x335 low bar
5x335 high bar (5 lb PR, last rep paused)
Bench
3x185
3x215
6x235 (5 lb PR)
12x185 last rep paused
Pull Ups
BWx8/6/6
Pretty good day today, went balls to the wall on both squat and bench and had no energy afterwards. I know my lowerbody will be incredibly sore tomorrow because I haven't done low bar squats in ages. Since the squat rack was being used I did a nice 10-15 min long stretching warmup so my technique was perfect on both types of squats. I actually kind of like low bar, besides the fact that it taxes the hell out of my back. I think I'm going to swap out good mornings on deadlift day for high rep low bar squats, or maybe just go by feel, that way I get the same benefit of GMs plus I'll get used to low bar squats again, and maybe make the switch back. But yeah I had no buttwink on either type of squats at all, it was amazing. Bench was pretty good, got a meaningless 5 lb PR but nothing to be ashamed about. I might have paused the last rep with 235 but I probably didn't, but I know I did with 185x12. Bench wasn't feeling too strong today, probably partially because I low bar squatted before hand which taxes my shoulders a bit and pumps up my back to the point where I can't get as much arch and if I do then I cramp on high reps. Had a lot of trouble lifting off 235 surprisingly. Tried to lift off 275 just to work heavy lift offs and couldn't do it at all. Felt incredibly worn out after these 2 so I half assed some pull ups then got out of there. I'll probably do some face pulls heavy tomorrow and light the day after tomorrow to make up for it. Also probably going to go for a run on Weds. Overall I'm happy because my strength is going up but I'm leaning out, and my BW is staying the same, around 203. Oddly enough my cardio seems like it's getting worse in some ways better in others, I get winded sometimes just from walking even though my mile time is getting better, and I need to take really long rest periods lifting sometimes when it's hot. Might just be the heat though.
2-28-13: Front Squat, Incline Bench, Chin Ups
Front Squat
worked up to 5x255 paused each rep, 5 lb PR
Incline Bench
worked up to 8x175 which is a 10 lb PR
Chin Up
worked up to 9x40 lbs added 15 lb PR
Ham Curl
4x12x75
Dips
3x12
1x26 1 rep PR
Face Pulls
4x12x50
Abs Wheel
2x15
Good day today, lots of PRs, good stuff. Just really pissed off right now because my roommate locked me out and the emergency key at the front desk wasn't there so I had to wander around like a fool in my towel after taking a shower trying to find my roommates until they finally showed up 30 mins later. I can't blame him because he's autistic but I"m still just really pissed off, all the shit he does that I normally tolerate, this finally made me snap. Anyways, no need to write anything more, good workout today.
Front Squat
worked up to 5x255 paused each rep, 5 lb PR
Incline Bench
worked up to 8x175 which is a 10 lb PR
Chin Up
worked up to 9x40 lbs added 15 lb PR
Ham Curl
4x12x75
Dips
3x12
1x26 1 rep PR
Face Pulls
4x12x50
Abs Wheel
2x15
Good day today, lots of PRs, good stuff. Just really pissed off right now because my roommate locked me out and the emergency key at the front desk wasn't there so I had to wander around like a fool in my towel after taking a shower trying to find my roommates until they finally showed up 30 mins later. I can't blame him because he's autistic but I"m still just really pissed off, all the shit he does that I normally tolerate, this finally made me snap. Anyways, no need to write anything more, good workout today.
NoFatChicks91
New member
Good job on those PRs man strong as fuck, as usual! Apologies for my absence, still following your journey though dude
Sent from my SPH-L710 using EliteFitness
Sent from my SPH-L710 using EliteFitness
3-2-13: Deads and OHP
Deads
460x6 (5 lbs off best PR)
1x495
OHP
8x150(10 lb PR)
8x135
GMs
10x165
T Bar Row wide grip machine
3x10x1plate
1x10x2plates
Side Raises
3x15x12.5s
Pretty good day today. Went with a good friend of mine who's the definition of beast, he's incredibly huge, 220 lbs, thick as fuck, he's the guy spotting me in the 365 squat video. Really humble guy though, even though he's hitting 425/330/550. He hit that 550 on deads today, and he's only getting stronger. Crazy stuff. Anyways he convinced me to pull 495 after my heavy set so that was good =). I might regret it next week but whatever. Also might add that I used the thin bar, so I did thick bar rack holds afterwards, held 405x25-30 sec. Tweaked my left shoulder a bit on that but it feels good again now. One thing that's been bothering me is apparently I'm contorting unevenly on my OHP and GMs. Gonna have to find a way to fix that...
Everything else was good, had a lot of rage going into training today for reasons I don't need to discuss, but I was able to channel it productively into a solid session!
Deads
460x6 (5 lbs off best PR)
1x495
OHP
8x150(10 lb PR)
8x135
GMs
10x165
T Bar Row wide grip machine
3x10x1plate
1x10x2plates
Side Raises
3x15x12.5s
Pretty good day today. Went with a good friend of mine who's the definition of beast, he's incredibly huge, 220 lbs, thick as fuck, he's the guy spotting me in the 365 squat video. Really humble guy though, even though he's hitting 425/330/550. He hit that 550 on deads today, and he's only getting stronger. Crazy stuff. Anyways he convinced me to pull 495 after my heavy set so that was good =). I might regret it next week but whatever. Also might add that I used the thin bar, so I did thick bar rack holds afterwards, held 405x25-30 sec. Tweaked my left shoulder a bit on that but it feels good again now. One thing that's been bothering me is apparently I'm contorting unevenly on my OHP and GMs. Gonna have to find a way to fix that...
Everything else was good, had a lot of rage going into training today for reasons I don't need to discuss, but I was able to channel it productively into a solid session!
Buildingup24
New member
Killing it lately. What's your secret!
3-4-13: Squat/Bench
Squat
5x275
3x315
3x350 (5 lb PR)
2x370 (20 lb PR)
1x385 (20 lb PR)
20x225
Bench
5x185
3x225
5x245
DB Bench
4x10x75s alt with upright rows 4x10xbar
1 arm DB Rows
2x5x75s
2x8x75s
1x15x75s
Calf Raises
4x10
Wrist Roller
1 set with 5 lbs
1 set with 10 lbs
2 sets with 15 lbs
1 set with 10 lbs
Great gym session today. Went a bit earlier in the day because something happened that made me really angry this morning, I had to go to the gym to vent. I'd share the story but I don't want to feel like I'm whining over stupid emotional shit, I'll just admit it's a girl thing. Popped an ephedrine just to get that extra kick and make the gym session even better. Went balls to the wall on squats, 350 was supposed to be my top set and I killed it for 3 solid reps. Went up to 370 to try to get a 5 lb PR on my 1rm and killed it for 2. Went up to 385 and did a deep, slow, paused, controlled rep. The grinder on the way up was the worst grinder of my life, took 10 sec to get up, but I managed to keep good form and get it up. My eyes and face were the reddest I've ever seen afterwards. I felt incredibly happy with this PR, best squat of my life, well below parallel, no buttwink that I noticed, slow, paused, controlled, no contorting to the left that I noticed (I started to but managed to stop myself), went into it with paradoxically confident anxiety, that great but rare feeling, and nailed it, grinding it up for what seemed like forever. Did a drop down set just because all my heavy sets were very low reps, and I didn't really have much of a pump. Besides, 20 rep squats may be more painful than quad extensions but they're much funner.
Bench obviously suffered because of balls to the wall squats, felt pretty weak and on my last set, my hips were so pumped and tight from squatting so my ass came like 3-6 inches off the bench, but I still managed 5 ok reps. Not worried about it. DB bench was good, felt a good contraction in my chest on most reps. Got some decent back work in to make up for the heavy pressing. Had some extra time so I worked on my 2 worst muscle groups besides my rear delts, my forearms and my calves. Got a good soreness/pump in the 2, will probably be really sore tomorrow. I went in feeling incredibly angry and I came out feeling amazing, great gym session today. After lifting like this, you feel nearly invincible.
Squat
5x275
3x315
3x350 (5 lb PR)
2x370 (20 lb PR)
1x385 (20 lb PR)
20x225
Bench
5x185
3x225
5x245
DB Bench
4x10x75s alt with upright rows 4x10xbar
1 arm DB Rows
2x5x75s
2x8x75s
1x15x75s
Calf Raises
4x10
Wrist Roller
1 set with 5 lbs
1 set with 10 lbs
2 sets with 15 lbs
1 set with 10 lbs
Great gym session today. Went a bit earlier in the day because something happened that made me really angry this morning, I had to go to the gym to vent. I'd share the story but I don't want to feel like I'm whining over stupid emotional shit, I'll just admit it's a girl thing. Popped an ephedrine just to get that extra kick and make the gym session even better. Went balls to the wall on squats, 350 was supposed to be my top set and I killed it for 3 solid reps. Went up to 370 to try to get a 5 lb PR on my 1rm and killed it for 2. Went up to 385 and did a deep, slow, paused, controlled rep. The grinder on the way up was the worst grinder of my life, took 10 sec to get up, but I managed to keep good form and get it up. My eyes and face were the reddest I've ever seen afterwards. I felt incredibly happy with this PR, best squat of my life, well below parallel, no buttwink that I noticed, slow, paused, controlled, no contorting to the left that I noticed (I started to but managed to stop myself), went into it with paradoxically confident anxiety, that great but rare feeling, and nailed it, grinding it up for what seemed like forever. Did a drop down set just because all my heavy sets were very low reps, and I didn't really have much of a pump. Besides, 20 rep squats may be more painful than quad extensions but they're much funner.
Bench obviously suffered because of balls to the wall squats, felt pretty weak and on my last set, my hips were so pumped and tight from squatting so my ass came like 3-6 inches off the bench, but I still managed 5 ok reps. Not worried about it. DB bench was good, felt a good contraction in my chest on most reps. Got some decent back work in to make up for the heavy pressing. Had some extra time so I worked on my 2 worst muscle groups besides my rear delts, my forearms and my calves. Got a good soreness/pump in the 2, will probably be really sore tomorrow. I went in feeling incredibly angry and I came out feeling amazing, great gym session today. After lifting like this, you feel nearly invincible.
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