needsize's training journal

[rippedtrojan]

goddamn....

i wish i could train in a place where there were more people like you that i would be able to train with. i would catch some serious motivation that way. my college gym is a POS and i have never had a partner bigger and/or stronger than me.

 

[needsize]

Standing or seated on those? the 2-plate barrier is tough to break seated unless on a smith...just curious

Seated free weight, lowering the bar all the way to upper chest. It's taken a lot of work over the past year to add that much weight to the bar, but it's paid off in shoulder width. I get a bit of an audience when I do it though. My wife and I are going to buy a digital video camera in the next few weeks, I'll tape a set and post it, by then I hope to be at least pressing 245 for 5's.

Trojan, I hear you. my last gym had level 3 bodybuilders and a nationally ranked powerlifter that I trained with, motivating as hell!! This gym is different though, on most exercises no one can touch me, I'd prefer going back to being the small fish again though, forces me to work harder

 

[needsize]

26/09/2002 Bi's/Tri's/Forearms

Close grip bench
295lbs 3x5 reps

Standing barbell curls
130lbs 2x5 reps, 125lbs 1x5 reps

Weighted dips
bodyweight plus 115lbs 8,8,7 reps

Incline dumbell curls
55'sx8, 50'sx7,45'sx8

Skull crushers
140lbs 9,8,7 reps

Preacher curls
105lbsx7 reps, 100lbsx8 reps, 95lbsx8 reps, 80lbsx10 reps with a drop set

Overhead extensions (ez curl bar)
105lbs 12, 11 reps with a drop set

Finished with 4 sets forearm curls palm down, and 3 with palm up

 

[louden_swain]

Excellent routine! I use nearly the same exercises. I am truly amazed by your tricep strength. When I perform dips, I will usually max out a 90lbs around my waist for heavy reps. On lying tricep extensions, I typically do not go any higher than 130lbs. Anything over 110lbs, gets my tendons screaming. On biceps, I am pretty strong and use similar weights as you. Overall, your routine is solid and filled with strength and mass builders. . . our favorites .

 

[CrimsonKing]

Nice Stuff Needsize..

Questions -

1. How do you handle progression?

2. How long do you rest between sets?

3. How many warmup sets/reps do you do?

 

[needsize]

Excellent routine! I use nearly the same exercises. I am truly amazed by your tricep strength. When I perform dips, I will usually max out a 90lbs around my waist for heavy reps. On lying tricep extensions, I typically do not go any higher than 130lbs. Anything over 110lbs, gets my tendons screaming. On biceps, I am pretty strong and use similar weights as you. Overall, your routine is solid and filled with strength and mass builders. . . our favorites .

Thanks, my elbows have been aching lately but no choice but to train through it. On weighted dips I've gone as heavy as 165lbs plus my weight but it makes me nervous to strap that much on. I'm more into being big than strong though, so whenever I start getting too strong on an exercise I move it further back in the workout so that I cant lift as much.

 

[needsize]

Nice Stuff Needsize..

Questions -

1. How do you handle progression?

2. How long do you rest between sets?

3. How many warmup sets/reps do you do?

For progression I try to add the 2 1/2lb plates from one workout to another, it adds up over time. On something like bicep curls, i know I cant do that every week as it's a higher percentage of what I'm lifting, so I'll up the weight on just a few extra sets per workout. ie, last week I curled 130lbs for 1x5 reps, this week was 2x5 reps, next week I'll try to do all 3 sets on that weight, if I can then I'll up the weight for the next week.

I superset between bi's and tri's, so my rest periods are around 1 1/2 minutes, which still gives each muscle 3-4 minutes till I hit it again. On something like squats though, I dont superset and I'll rest 3-4 minutes straight up.

I warm up a lot, here's my warm up for tri's today
close grip
95lbs x 10 reps
135lbs x 8 reps
185lbs x 5 reps
225lbs x 5 reps
275lbs x 1-2 reps
295lbs for working sets
seems like a lot of warm up but I'm actually stronger when I do it this way

 

[The Shadow]

great job:

A couple of things to remember:

1 - workout LOOKS deceptively easy - it is far from it
2 - if you have been following a 4 or 5 day split it really puts you in "overall" shape as the w.o will really fatigue you.





Keep calories high nad REST on rest days = it will pile up the pounds - both in the gym and on the scale

 

[needsize]

great job:

A couple of things to remember:

1 - workout LOOKS deceptively easy - it is far from it
2 - if you have been following a 4 or 5 day split it really puts you in "overall" shape as the w.o will really fatigue you.





Keep calories high nad REST on rest days = it will pile up the pounds - both in the gym and on the scale

That's why even on gear I still train only 4 days per week, my body needs the other days to rest as I push it to the wall every time I step in the gym. You'll notice all my exercises are heavy free weight exercises (most of them compound), so even on arm day I'm cooked by the time I'm done.
It's paying off though as I'm hitting all time highs on lifts and am gaining good quality mass

 

[emptywallet]

great job:

A couple of things to remember:

1 - workout LOOKS deceptively easy - it is far from it
2 - if you have been following a 4 or 5 day split it really puts you in "overall" shape as the w.o will really fatigue you.





Keep calories high nad REST on rest days = it will pile up the pounds - both in the gym and on the scale

Explain number 2 to me, and why your example of a 4 or 5 day split is. I'm a little behind on the terminology. i imagine 4 or 5 day means 4 workout days or 5 workout days? then the remaining rest days?