needsize's training journal

[Lumberg]

Looks good (both the training regimen and the body).

One thing I'm wondering is why do militaries before deads if 1)deads use more, bigger muscles and 2)you want to focus more on back?

Also trap height is determined by the insertion of the trap, which you cannot change no matter how many shrugs you do. The only thing you can do is make them thicker. Maybe you meant something else?

Good luck and keep us posted.

 

[needsize]

11/09/2002 Bi's/Tri/sForearms

Still slowly increasing the # of work sets as well as continuing to add weight to the exercises every week

Close grip bench
285lbs 3x5reps

Standing barbell curl (strict form)
125lbs 3x5 reps

Weighted Dips
Bodyweight plus 120lbs 8,7,6 reps

Incline dumbell curls
55's x 6 reps, 50's x 7 reps, 45's x 7 reps

Skull crushers
135lbs 9,8,7 reps

Preacher curls (ez curl bar, super strict)
95lbs x 8,6 reps, 80lbs x 10 reps + a dropset

Overhead extensions (ez curl bar)
95lbs x 12 reps + a dropset


For forearms I did 3 sets each of palms up and palms down forearm curls

 

[coolcolj]

All you lack are calves and lat width

what's your plan of attack on calves?

Although a touch more medial delt thickness and width could come in handy

 

[rippedtrojan]

have you tried poliquins calf routine from tmag needsize? i followed it once and actually had decent results. i haven't been able to really follow it again since my gym is always too freaking crowded to try doing supersets and such.

 

[louden_swain]

Nice solid build!!

If you are starting to work with the barbell rows, use a 45 to 70 degree angle. It takes a while to get the form down, but believe me once you master the technique and start to feel your lats burning. . . . you will love them!! I have been performing these since high school. Here is my typical barbell Row Routine:

WM 135lbs x 12, 225lbs x 12, 255lbs x 8, 275lbs x 6-8, (sometimes 295lbs x 4)

The key is to keep your knees slightly bent, ass out, chest up and out, and head up. Pull the bar into the waist and return to a full-range. I typically use a closer 14-16 inch overhand grip.

I will typically perform close grip chins right after rows.

Good luck!!

 

[needsize]

CoolcolJ, the lat and shoulder width I'm working on. My plan of attack for calves is to hit them 2x per week. One workout I go heavy aand hard on movements with my knees straight, then do some lighter work with knees at 90 degree angle. The other workout I do the opposite, start with all the seated work, and finish with standing. I'm just trying to fine tune total number of sets

Trojan, no I haven't tried his approach to calves, I should look it up after I give this approach a go

louden, thanks for the tips, I'm going to give this a try for a few weeks, if I'm not happy with the feel of it then, I'll go back to t bars which I havent done in a while

 

[needsize]

12/09/2002 Quads/Hams/Calves/Abs

I skipped a rest day this week as I was bored and wanted to get back to the gym, as a result my strength kinda sucked. I'm still slowly increasing the volume on my working sets, especially calves.

Squats (no belt, ass to the floor)
405lbs 2x5 reps (should have done 3 sets but knew I wouldn't be able to do it
315lbs x 8 reps

Hack Squat(60 degree incline)
3 plates (45's per side) 10, 8, 8 reps with a drop set at the end

The next 3 exercises I superset between all 3

Seated calf raises
6 x 12 reps with a drop set at the end

Standing raises
2x15 reps

Lying Hamstring curls
3x10 reps

Abs
5 second static holds on decline with 45lb plate
5x9 reps

 

[gettinlarger]

Dude, excellent pics.

 

[Lord_Suston]

Great results man, calf work is tricky try one day doing standing calf raises and the other by doing seated calf raises... ...

 

[needsize]

Great results man, calf work is tricky try one day doing standing calf raises and the other by doing seated calf raises... ...

that's the plan, I'm training them 2x per week, 1x I blast standing, the other is seated