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The fattening up for winter training log

Tweakle

Tweakle

New member
Here be the plan, arrr

1 - squat (front), assistance

2 - 10 degree Decline, parallel pullups, ball press, prone row

3 - Deadlift, assistance

4 - Flat bench, Chinup, DB shoulder, BB curl

5 - Squat (box), assistance

6 - Dip, Tbar row, BB seated shoulder, Pullup

The idea is not to dick with the exercise order until I know how re-introducing squats into the mix is going to affect my CNS and general recovery.. if I cant bounce back fast enough I'll snip something but for now there ya have it.

Day one

Bench, singles

405 x 1, 435 x 1, 445 x with a spot.. I WANT 450+ dammit, NOW

365 x 5 backdown

Chins - bw x 5, +90 x 5, + 115 x 3, bw x 5

Seated DB shoulder press - 120s x 9

Curls BB style, 65lbs x 22 (these are for elbow rehab as much as anything so no going heavy)


vid of the 445 attempt... I blew my right nostril out trying to get it up but still my best effort wasnt enough :rainbow:

http://media.putfile.com/Ownedby445
 
Protobuilder said:
Holy CRAP that was close bud. Definitely not ownage.

Is that a 6 on/1 off plan?
Click to expand...

hell no, I'll leave that to mr Kurz.. I'll be doing m-w-f taking extra rest days whenever I feel I need them. My lifts went up across the board when I was only able to get to the gym 2 x a week due to life commitments, and I crashed when I tried a 4 x weekly schedule.

SS, thats not a bad idea- I was thinking 3/4 lockouts in the rack might be a good assistance, I'm one of the only raw benchers I know with a lockout problem :( plus pause bench for speed every other session.. there's a lot I can do in the framework of this program
 
Tweakle....that wasn't getting owned with 445, that was some serious flirting with 445....now, a month or 2 back, I got absolutely PWNED by 455, that was true pwnage, lol. You were pretty darn close, my man.....435 is solid, I don't even know if it is necessarily a lockout problem at 445, or just a little too much weight right now, maybe a few weeks of progressive training will get you over the hump......for my 2 cents worth, as a raw lifter, rack work would probably serve you better than board pressing.

Since we're on the subject of fattening up.......what is the eating plan?
 
Not enough speed off the chest combined with 2 awkward sticking points on bench have meant I've never been much of a flat bench fan.

diet wise, about 4k cals a day give or take. An average meal is 10-12oz meat, some yams or rice and broccoli with a generous serving of flax oil (I love the taste of the stuff they sell at costo).. shakes are usually a cup of whey with 4 eggs or a cup of cooked oats/brown rice.

A couple of times a week I'll have a pizza or rotisserie chicken but my diet is pretty much clean and has to be or I get mad fat overspill :o
 
Tweakle said:
Not enough speed off the chest combined with 2 awkward sticking points on bench have meant I've never been much of a flat bench fan.
Click to expand...

Peck deck is solid for lockout problems. LoL Seriously though, people say triceps for lockout strempf.

diet wise, about 4k cals a day give or take.
Click to expand...

Crap. That seems damn low. Don't you do 20 min's cardio every morning still? With all that activity, I'm suprised you gain at 4k.
 
What do you weigh now and where do you think you'll end up? (I would ask about BF% as well, but you give uselessly modest estimates and/or have a really crappy caliper. ;))

Speaking of understatement, here's another vote for "not owned"...nice attempt at 445.
 
I'm in the mid 230's I think CS, no idea on BF% but im not as lean as I was in my avatar that's for sure.. but after 8 months of cutting and becoming a neurotic little girl over my calories I need a mental break. Hopefully I wont go much over 12% if I keep up with the cardio on off days

Squats, singles to see where I stand. And because I couldn't be bothered to do reps :)

495 x 1, 515 x 1, 545 x 1, 585 x 1

assistance

leg press, one leg, 5 plates/side x 18. My knees are a little achey today so I didnt do much pressing

ham curls, calf raises.
 
when was the last time you squatted (excluding the safety squats)? it was quite a long time ago right? so when do you think (or plan) you'll be ready to compete?
 
What sort of squats do you do - Oly or PL? Looks like you didn't regress too much from the time off.

And damn that was close on the 445. I like how after it was racked you got the obligatory 'it's all you!' from the cameraman :D
 
6 plates on your first day back to free squatting? LoL That's bad ass, IMHO.

Not as bad ass as DB presses off the swiss ball, but still pretty cool.
 
don't knock the swiss ball for presses, it's good enough for Louie Simmons then it's good enough for me (and if it gives me abs like Nick Lachey in the process so much the better)

those are pretty much PL squats mr G, the bar isn't super low but I do sit back into the hole rather than letting my knees track. I think all the work on the safety squat with 800-900 is what kept my hip strength up enough.. if I'd only been leg pressing in my off time I have no doubt I would have been buried.

SS.. no idea man, maybe back in jan? No plans to compete until I'm over 1800 raw Raw meets are usually tested meets :(
 
You train heavy as it is so it wouldn't be a ridiculous change, but given the abuse you would have to endure to train for insane singles, is it worth it?
 
piriformis sydrome, its still there but I have to learn to live with it

one downside of free squatting I forgot was the tendonitis it can give me in my elbows :(

decline 385 x 10, 405 x 7

had to stop the workout there due to excruitating elbow/forearm/shoulder pains.. not a good thing

monday will be leg press only I fear :s
 
Nope, I finished up fridays workout today and my tendons are a little twitchy but nothing like as bad as they were last week .. thank God!

parallel pullups + 90 x 5, + 115 x 3, +135 x 2 shitty reps, bw for a couple of sets of 5

DB flat press 120's 14,12,10 with (for me) not much rest between sets

Prone row.. decided to replace this with Curl grip cable row and do the prone row on flat bench day (curls can be done for 1-2 sets after each upper body workout rather than giving them a spot in the routine)

Cable row, wide curl grip - 3 sets with a light weight to get the feel. and I felt lame doing these

sick, twitchy and nauseus during the workout, oh anadrol how I hate thee
 
tweakle, what's your experience been with anadrol? I've never used it, but guys I know who take it say they feel like they have the flu all day every day when on it, lol, but it is worth it because no matter how sick they feel, it is PR time when they hit the gym...Just wondering if it made you sick, and if so, if you think it is worth the trouble......other guys break the 50mg tabs in half and take 25mg a day.....or 50mg eod even, that supposedly helps, but then why not just use d-bol?
 
I was dripping in sweat and feeling like I was going to faint during my 10 min cardio warmup, I've not had a good nights sleep since I started taking it and I regularly re-gurgitate most of my shakes.. cramps, headaches suck but the worst is the inability to focus on anything. It's truely a shitty drug for the first couple of weeks but after that in my limited experience the sides start to receed and it's possible to focus again.

If I had dbol I'd use that, no question.. its a much better compound in the 'breaking in stage'.

It's powerful shit but like anything it's not magic, there's one joker at my old gym used to take 5 tabs a day of the stuff.. and he didnt even look like he worked out.
 
fuck anadrol, one week on that garbage is enough to remind me why I hated it so much the last time around.

I can't sleep, can't eat and can't be bothered to go to the gym.. and worse of all the pump it causes made my piriformis blow out last night so much so that I had to abort another deadlift session without getting any real work in :(
 
urgh

another workout ruined by lack of sleep and nosebleeds from the drol. I flushed the rest incase I'm tempted to try again in future (you never remember how bad things can get)

Bench worked up to a double with 415, then 365 x 7, then 225 x 25, rest a min 225 x 10, rest a min 225 x 5 (rep work FTW)

chins, token effort as I did pullups 2 days ago, bw for a few sets

laterals instead of shoulder presses

Hopefully by monday I will be back to normal & ready to squat again
 
Good call on the drol if it just doesn't agree with you......nose bleeds at home are never a good sign....I don't even wanna know what your blood pressure was, lol

Great work on the bench too btw
 
Ok, I am switching to once a week training for the forseeable future, the frequency I had before was optimal for growth BUT, and this is a major fucking pain in the butt, my tendons and piriformis are so easily aggrivated when I step across this invisible frequency line that I end up losing whole weeks of workouts because of pain.

so monday, back, wed, chest, fri legs. A little more volume to make up for the drop in frequency and hopefully the 7 days between hitting my elbows/glutes/shoulders will let me recover from these annoying aches and pains that have been hampering my training this last couple of weeks


Chins

bw x 5, bw +90 x 6,6,5 (then dropset to BW for 3 more reps)

Prone row, medium grip

255 x 8,8 275 x 5

DC lat stretch off the chinning bar

25 secs x bw +250lbs

Narrow grip shrug, strict (ish) deadlift width grip, this is alternated with DLs

405 x 26, rest a few breaths then another 5. Cardio killed me here :(

Hammer curls

65s x 5, 75s x 5,5, tried to be as strict as possible but it's been a while..
 
Strong chinning.

Pretty soon you'll be as jacked as Mario Lopez from 'Dancing With The Stars'.
 
Thanks Preppy, I always loved how AC brought the gun show to Bayside. You think he juiced for that role?

Tendons are kinda ropey today so it was a so-so workout :s

Decline, worked up to 455 x 2 then 315 for 17, I wanted a triple with the 455 but my elbows were screaming and I didnt have the mental edge I needed.

Seated rack shoulder presses, been slacking on these and they kicked my ass. Next week will be better

Tricep pushdowns, was supposed to do DB extensions but elbow pain prevented me... I'm not squatting on friday cause this is getting ridiculous.
 
Tweakle said:
Ok, I am switching to once a week training for the forseeable future, the frequency I had before was optimal for growth BUT, and this is a major fucking pain in the butt, my tendons and piriformis are so easily aggrivated when I step across this invisible frequency line that I end up losing whole weeks of workouts because of pain.
Click to expand...

Dude, you need a wedgy to fix that.
 
Those aches and pains suck. They're really screwing w/ your template. If you'd wear a lifting suit like I do, you keep a lot more blood in the muscles and it really protects you.
 
thesuaveone said:
Dude, you need a wedgy to fix that.
Click to expand...


Not what I was thinking when I read that comment, pretty funny though. At $30, I guess its worth a shot.....and seeing a big jacked guy like Tweakle on it could be a great boost for their product ;-).
 
thanks for the link, I ordered one so hopefully it'll be some use.

Fronts today, elbows too torqued out to risk box squats

315,405,425 x 1, loaded up 455 but pussied out. Meh. Went for a rep out with 315 and on the first rep my piriformis locked up and knocked me down :(

Leg press, 11 plates/side x 12

pullthrus 100lb x 12

calf raise 395 x 30, rest paused out the last few.

Tired, cranky and aching.. I might have to skip pulls again on monday if my ass is still playing up.
 
http://www.elitefts.com/documents/supplemental_exercises.htm

chins bw + 115 x 5, + 125 x 4, + 135 x 4 (last reps on all werent full ROM)

+ 45 x 6 backdown

once upon a time I could chin the bar to my chest, back when I was a little thing.. it doesnt seem physically possible nowadays but I'm going to try as cutting reps short isnt working anything but my ego

Prone supported bench row, 275 x 5 (easy), 315 x 5(hard), 335 x 3 too much. Damn this never gets easy

Speed shrug/ clean pull type things with a wide grip, super explosive 315 x 15 almost lifting off the ground. A nice change of pace.. deads are out for a while.

Preacher curl 100 x 9
 
Gotta work the important muscles, I want my guns to Internet-measure 26" and that won't happen without some serious pumping. (they are 22" right now, to go with my 28" waist and 40" thighs)

Got some deep tissue work done on my back today and far from helping it totally threw me out the groove when I came to press.. the bar was all over the place as the muscles weren't used to working in tandem.

Bench, 365 x 6 (not happy with this)

Pause bench 365 x 3, 385 x 1, 405 x 1 (PR for pause)

http://media.putfile.com/405paused

I have no idea who was making those sounds in the background but it sure as hell wasnt me! :)

Rep out with 225, 26 reps

Standing shoulder press

135 x 5, 155 x 5, 185 x 2 , 135 x 5, 155 x 5... I got owned by this, I have the strength for sure but it was insanely hard. Gotta work on it

Dips bw 5 x 10, 30 secs rest between min sets
 
Fuck you bench is strong. I know everyone on the AAS forum can do 405 for like 15 reps, all DC style at that, but I still think your doing OK.

I would think you could put a ton overhead. Seated what are your maxes like?
 
bizzarely the studs with the massif gunz seem to usually only have 3 plate benches to go with their 21"+ arms, guess they just use such good form they dont need to lift heavy to grow.

Seated I did 275 for a double with the bar (from the bottom, but only from chin height) , and the 120's for 8 fairly recently... I would be happy to get to 225 for reps standing as it's so much harder :(
 
good shit tweakle, i think i may be the exact oppsite standing presses are easier than seated but i haven't done seated shoulder work in probably 2 years
 
Tweakle said:
Gotta work the important muscles, I want my guns to Internet-measure 26" and that won't happen without some serious pumping. (they are 22" right now, to go with my 28" waist and 40" thighs)

Got some deep tissue work done on my back today and far from helping it totally threw me out the groove when I came to press.. the bar was all over the place as the muscles weren't used to working in tandem.

Bench, 365 x 6 (not happy with this)

Pause bench 365 x 3, 385 x 1, 405 x 1 (PR for pause)

http://media.putfile.com/405paused

I have no idea who was making those sounds in the background but it sure as hell wasnt me! :)

Rep out with 225, 26 reps

Standing shoulder press

135 x 5, 155 x 5, 185 x 2 , 135 x 5, 155 x 5... I got owned by this, I have the strength for sure but it was insanely hard. Gotta work on it

Dips bw 5 x 10, 30 secs rest between min sets
Click to expand...

Your bench is strong as hell. Keep eating and you will hit those goals.
 
BiggT said:
Tweakle....that wasn't getting owned with 445, that was some serious flirting with 445
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Bingo!

Tweakle, man, you took her out on the town, got her loaded and had your hand in her panties. If you were any closer with that 445, it'd be with child now ;)

You're not that unusual in having problems with that last quarter of the rep, either. I don't do flat bench anymore, but I have the same damn problem with inclines and dips :-/ Frustrates the shit out of me, but it's good to know there are plenty of ways to address it (pin lockouts and, IMO, speed work off the chest would be mega-helpful, too).

I'm a little surprised to hear your experience with Anadrol, though. It really messed with you that bad? Sorry to hear it :(
 
Tweakle said:
don't knock the swiss ball for presses, it's good enough for Louie Simmons then it's good enough for me (and if it gives me abs like Nick Lachey in the process so much the better)
Click to expand...

LOL :)

I know you're teasing, but I'd say you already have abs that lightweight would drool over. (Hmm. Maybe that's why he dumped Jessica. He's...*gasp*...after YOU! ROTF.)
 
hey man, good to see you back - you gonna stick around? :)

I think the pause benching should help me improve speed, the only problem is the time under tension is going to be a lot less than with touch n go, so I'll alternate the two

14" Box squats, worked up to 545 x 3 and my nose exploded all over the mirror.. it was a truely lovely sight to behold & kept anyone from asking if they could work in, or how many sets I had left :D

one leg leg press, cybex squat press

5 plates/side x 5, 6 pps x 5, 7 pps x 5 right leg x 4 left leg

Ghetto GHR assisted using the lat pulldown & 40lbs for 2 x 8

calfs

no abs

elbows are feelin ok so I'm back to an upper/lower split as of Monday :)
 
Can't say I've ever suffered from a bleeding ass like that poor fella, but I don't do my 'jabs' in the mens locker room sauna.

While I was mopping up the blood from the gusher and chatting to my 330lb spotter about ronnie colemans alien baby belly & how much GH it would take to achieve that look, a chatty young fella came up to us, and I shit you not, started telling us about his intense workout. "Biceps and lunges, really takes it out of you", followed by an intense look and and a flex.

I looked at my spotter, he looked at me, we both cracked up. Gotta love gyms.

Tonight

Decline, 455 x 3, 405 x 7+1 majorly spotted forced rep

Pullups x I suck at these

Seated shoulder press, chin height, 225 x 9 no pause, 245 x 5 paused at the bottom.

Prone supported row, curl grip, 225 x 5, 275 x 12 (last couple were sloppy)

not a bad workout. The highlight was a couple of HIT weenies doing superslow, dropset triple strip benching with 110 (doing 1/2 reps for safety, natch) followed by a obnoxiously loud commentry to their girlfriend on the bad form the roid monkeys were using on their benching and how you didnt build muscle like that.
 
Oh, and in honor of BiggT I just polished off a large pizza with 5 toppings & a big bag of chicken strips. Bring on the box-bloat for wednesday :)
 
I had a bad session earlier this week, I was tired and my elbows hurt but rather than listening to my body I popped two EC's and took a handful of advil.. got to the gym, struggled through my box squats but decided that today was the day I went back over 600.

Bad idea.

My regular spotter wasn't there so I roped in a substitute. Another Bad idea. Went down nicely enough, the groove was good but about half way up I hit a sticking point and needed a little pull to keep me going.. instead of a pull I got a push from behind that shoved me forward into the rack, stumbled on one leg (the one with the injured glute, natch) and crashed back down onto the box hard enough to knock the wind out of me. Had to roll the bar off my back from a narrow grip position which tore up both my already aching elbows and staggered home covered in blood and chalk.

3 days later everything still hurts but I think I might be ok to go back light next monday. My chiro says I dodged a bullet and I (re) learned a valuable lesson.. if your regular guy isnt there do fronts or safety squats instead.
 
Nah, he feels really bad about it and it really wasn't his fault. I've been doing this long enough to know that if you don't trust your spotter then you don't go for a max lift... and I'd never even asked him to spot me on anything other than 225 repouts on the bench so I had no idea if he was up for the job. I should have used the squat machine instead (which would have given my elbows a rest)

my bad :o
 
Kinda twitchy still, I'm gonna try some light deadlifts on saturday and see if it holds up as it's been over a month since I pulled :(

today

declines, 455 x 1, 465 x 1, tried 475 but couldn't lock it out, 425 x 5+1, 425 x 3+1

Pullups, bw x 8, bw +45 x 2 x 8 (last few reps were short), bw x 10

incline 45 degree.. the power rack is BROKEN (go figure) so I couldnt do pause rack presses, so these had to do instead.

225 x 11, 275 x 5, both very hard and reminded me how much I suck at incline pressing

DB one arm row 120 x 15 right side, x 5 left side (back twinged and I had to stop)

gym closed before I could do anymore rows :(
 
close call with the DB Rows... at least you had enough sense to stop when you felt it wasn't right back there.

You got some good work in... I don't think you'll turn into a jabba the hut over night.

Do you mind sharing what your chiro does for you? Provide any good streches, ect? Or just cracks and lines you up real good
 
Decline is crazy strong! I have not even tried it in months. Do you think it's a good movement over flat or incline??
 
Strong declines.....and clean out your PM's, lol, there are a ton of threads (mainly AAS board) to make fun of today.
 
declines are getting alternated with paused flat triples, right now I don't need any more shoulder stress so touch n go on flat is out. I like the decline, like the dip it's a lift that I'm relatively strong on (my other pressing is ho-hum) so I might as well build on it

One day I'd like 5 plates on the decline, we'll see :)

Back was feeling up to squatting today but I didn't want to force it.. got creative and McGuyvered a fix for the broken rack pin which was still broken after a week, gotta love gyms leaving themselves open to lawsuits from someone dropping a 35lb curl bar on their toes in the rack.

14" box 500 x 6

12" box 315 x 3, 365 x 3, 415 x 3.. was gonna try 455 but figured save some for wed's workout.

one leg leg press 5 plates/side x 19

calfs, abs (gotta start doing core work seriously), back raises

short but not so bad
 
about 240ish, depending on bad carbs and 5'10" (depending on choice of footware)

I'm not that wide at all, I use the same stance for all my squatting.. wide squats always felt weird to me. I did push my hand spacing out by a couple of inches last night to see if it helped the elbow pain and touch wood, seems good so far
 
Saturday's squats, I was going for 605 again, but what with mr annoying tapping me on the shoulder after every set asking if I was done with the rack, and the two chubby college girls on the machine next to me I just couldn't psyche myself to do it. Very disappointing, but better than trying and failing.

worked up to 545 x 1, then dropped to 515 for 4 off the 14" box. Had at least one more left in me but figured I'd save it for next time.

low box, 10" - worked up to 455 x 2 (rack pin was a cm too high so clipped it at the bottom, would be good for 3 on this)

singles with 315, 5 or so working on speed. 10" feels insanely low on a box, although it's about as low as I go on fronts or oly squats

home

my ass hurts pretty badly today and I suspect the low boxes might be to blame.. shame as I liked them :)

edit - no belt on the squats, seeing how my core held up
 
what a pathetic workout you weak weak man.......... if you can't squat 605 w/ no belt, wraps, or spotter in a commercial gym w/ a gay old man looking at the hair on your ass and the chubby college ladies hoping you'll buttfuck the 2 of them means your not a real lifter - hang it up.
 
I could have had them both, no doubt.. stinking of ass sweat and wearing my finest torn homeless-pants and sweat stained, food covered, hole filled squat shirt to boot

usually it's trannies or gay guys who hit on me in the gym, so anything that isnt packing a pee pee is a step up I guess

couple workouts to post

smith incline, 385 x 4, 405 x 2, 335 x 10 (replacing the flat with this for a while)
hammer iso row, finally found a gym with one of these! 5 x 5 final set 6.5 plates/side

db seated shoulder press, about 80 degrees, 100 x 5, 125's x 5 (spotter kept touching my arms so not a kosher lift sadly), 65's x lots as a backoff

pullups couple of sets with bw

---

yesterday

very light fronts, just to get back into them

deads - my FUCKING ASS! grrrr... it's been bad lately, even 500 from the floor was a struggle so I did something probably quite pointless


sumo rack pulls, 495 x 30, 675 x 21.. could have kept going all day but the bar was giving me road rash on the inside of my thighs. I'll lower it a notch next time

nothing else as I was pissed at my sore ass, but next time - same WO with abs, calfs and pullthrus
 
Videos are fun

http://media.putfile.com/500x7-14inchbox

500 x 7, 14" box ... my ass cramped up on the 7th rep so I had to rack (see that leg shaking going on? now imagine someone stabbing you in the butt with a rusty screwdriver for a couple of mins after a set and that's what it felt like :p)

right now I figure I'll stay at 500 until I get 10 reps. Going heavier is bothering my ass a bit, I'll do the heavy triples on fronts on friday, maybe.

10" box, raw .. jumped right to 455, bad idea. I got a rep but didnt feel stable enough on the bottom to do anything else. And my ass hurt

leg press, one leg

2 plates/ side x 5, 4 pps x 5, 5 pps x 5, 6 pps x 5, 7 pps x 6 right, 4+1 left (glute pain)

ham curls

decline situps 110lb db x 5, brad pitt style

calfs 600 3 x 5

adductor and abductor machine followed by the back machine for rehab work :(
 
I'm about .8 tweakles in weight, just over a tweakle in height and I bench half a tweakle. I wanna increase that to 3/5 of a tweakle next year!

lol
 
Tweakle said:
Videos are fun

http://media.putfile.com/500x7-14inchbox

500 x 7, 14" box ... my ass cramped up on the 7th rep so I had to rack (see that leg shaking going on? now imagine someone stabbing you in the butt with a rusty screwdriver for a couple of mins after a set and that's what it felt like :p)

right now I figure I'll stay at 500 until I get 10 reps. Going heavier is bothering my ass a bit, I'll do the heavy triples on fronts on friday, maybe.

10" box, raw .. jumped right to 455, bad idea. I got a rep but didnt feel stable enough on the bottom to do anything else. And my ass hurt

leg press, one leg

2 plates/ side x 5, 4 pps x 5, 5 pps x 5, 6 pps x 5, 7 pps x 6 right, 4+1 left (glute pain)

ham curls

decline situps 110lb db x 5, brad pitt style

calfs 600 3 x 5

adductor and abductor machine followed by the back machine for rehab work :(
Click to expand...

Your video shows some role in your hips at the bottom. I just touch and go. Should I start sitting down all the way? They look strong and smooth.
 
shit i jsut love ur vids man.. so fucking amazing!! always inspiring!! what actually is the prob with your back? and what did the chiro say was your it? what are u doing for rehab now?

as i'm also experiencing some discomfort in my back.. it's low down in my spine.. definitely not muscle.. as i don't feel a thing while doing hypers.. was able to squat yesterday till 120kg(assisted tho).. but tried to full squat this morning in the toilet and felt that i couldn't go all the way down without feeling some discomfort there..

sorry if u have to explain this all over again.. but thx in advance..
 
dunno mr quads, I suspect my box squat is bad and not done properly at all, but it's all I can do right now :s

injury is chronic piriformis syndrome, which has thrown my SI out of aligment and basically everything down in my hip/sacrum area is fucked. Sometimes it's good, like when I pulled 635 for 3 a couple months back, sometimes it's bad, like last week when I couldnt pull 500 off the floor


Incline smith, 315 x 5, 385 x 5 (pr), 365 x 6, 315 x 5 (very slow reps, backdown, not to failure)

Hammer iso row, one arm at a time

5 plates/side x 5, 6 pps x 5, 7 pps x 6 (some heave on the last set), 4 pps x 5 slow squeeze reps with a hold at the top

DB shoulders , seated, 80 degrees

100's x 12 - a little too explosive on these I think I tweaked my right shoulder a little :(

125's x 4 - not great

one arm, not alternated, 60's x 15.

curls 4 girls , straight bar 90 2 x 8, hammer 45's x 5 (tendonitis cramped me up here)

The highlight of the workout was seeing one of the Gotti boys training.. sweatband, gino spikes, polo shirt with the collar popped and girls jeans, grunting through a set of 10lb laterals next to me. I tried to hit him with a 125lber on the way down but he was a little too agile for me.
 
I'm debating whether a Smith PR deserves effusive congratulations. ;) Did polo shirt boy refuse to give you a spot on regular inclines?

Sweet vid as usual from the previous workout, especially given the ass issues. Did that contraption you ordered a while back ever arrive?
 
Tweakle said:
dunno mr quads, I suspect my box squat is bad and not done properly at all, but it's all I can do right now :s

injury is chronic piriformis syndrome, which has thrown my SI out of aligment and basically everything down in my hip/sacrum area is fucked. Sometimes it's good, like when I pulled 635 for 3 a couple months back, sometimes it's bad, like last week when I couldnt pull 500 off the floor


Incline smith, 315 x 5, 385 x 5 (pr), 365 x 6, 315 x 5 (very slow reps, backdown, not to failure)

Hammer iso row, one arm at a time

5 plates/side x 5, 6 pps x 5, 7 pps x 6 (some heave on the last set), 4 pps x 5 slow squeeze reps with a hold at the top

DB shoulders , seated, 80 degrees

100's x 12 - a little too explosive on these I think I tweaked my right shoulder a little :(

125's x 4 - not great

one arm, not alternated, 60's x 15.

curls 4 girls , straight bar 90 2 x 8, hammer 45's x 5 (tendonitis cramped me up here)

The highlight of the workout was seeing one of the Gotti boys training.. sweatband, gino spikes, polo shirt with the collar popped and girls jeans, grunting through a set of 10lb laterals next to me. I tried to hit him with a 125lber on the way down but he was a little too agile for me.
Click to expand...

I would say they are far from "bad". They look strong and controlled. I thought I might be doing them wrong. I just touch and go, and your really sittin' into it. :evil:
 
Thought you needed a touch of estro in here.. only for a second.
NICE VID ... :) lol I always knew those chicks jumpin' on & off your 'box' were loopy, they are used for squatting.

LOVE the pitt declines... I have to ask, are you serious about the Gotti copy training like that? Esp in a pop'd collar'd polo?
 
sadly, yes.

took some time off over the weekend, I've had some issues to deal with namely some athritis in my hips which is going to be hit with deca, adequan and maybe GH if I can get it cheap.. squats will be kept at 500 and no more explosive reps or low boxes (or sumo pulls!) for this kid.

Decline, smith. 455 x 7, 495 x 3+1, 405 x 10 (backdown)

hammer pulldown, 4 plates/side 5 x 5

hammer shoulder, PIIT reps (rep, rest 5 secs, rep, rest 5 secs, repeat) 3 plates/ side x 12

seated db hammer curls for the girls and oh my were there girls.. the gym was pretty much dead but 2 tight bodied little college hotties decided to do bent over kickbacks on the bench right next to me, done with their pert lil booties inches from my face. I approve.

My workouts will be less hardcore for a while as I dont want to stress my joints with bad spots, bounced reps etc.. lots of gay machine work and slow reps makes for a boring journal I suspect
 
you feel all ur joint shit comes from all the stress u've put on em over hte yrs. or genetic predisposition? u're really not that old :)
 
Tweakle said:
sadly, yes.

took some time off over the weekend, I've had some issues to deal with namely some athritis in my hips which is going to be hit with deca, adequan and maybe GH if I can get it cheap.. squats will be kept at 500 and no more explosive reps or low boxes (or sumo pulls!) for this kid.

Decline, smith. 455 x 7, 495 x 3+1, 405 x 10 (backdown)

hammer pulldown, 4 plates/side 5 x 5

hammer shoulder, PIIT reps (rep, rest 5 secs, rep, rest 5 secs, repeat) 3 plates/ side x 12

seated db hammer curls for the girls and oh my were there girls.. the gym was pretty much dead but 2 tight bodied little college hotties decided to do bent over kickbacks on the bench right next to me, done with their pert lil booties inches from my face. I approve.

My workouts will be less hardcore for a while as I dont want to stress my joints with bad spots, bounced reps etc.. lots of gay machine work and slow reps makes for a boring journal I suspect
Click to expand...

I love those dirty little gym rats!!
 
I have no doubt it was my extrordinary curling abilities that drew them over, if I'd only thought to superset those 55lb curls with some walking lunges I could probably have taken them both home for a 3 way.

CN I have the worst parents evar for someone wanting to lift weight, arthritis is all thru moms family, and dads aren't exactly the pictures of health. But fuck it, sticking in the 500-550 range and doing higher reps should be enough to at least keep my leg size until I need that walker :D
 
Tweakle said:
I have no doubt it was my extrordinary curling abilities that drew them over, if I'd only thought to superset those 55lb curls with some walking lunges I could probably have taken them both home for a 3 way.

CN I have the worst parents evar for someone wanting to lift weight, arthritis is all thru moms family, and dads aren't exactly the pictures of health. But fuck it, sticking in the 500-550 range and doing higher reps should be enough to at least keep my leg size until I need that walker :D
Click to expand...

haha fuckin hardcore bro
 
Legs, first workout since last weeks horrible piriformis flare up (which sparked the whole xray thing)

First of all I tried touch n go with light weight to see how it affected my ass. This was a bad idea as anything over 5-6 reps seems to lock down the muscle reguardless of weight.

12" box, touch n go 315 x 15. Without the ass pain I could have doubled the reps, but there was pain. Blowing my wad so early in the workout was fucking stupid, once the pain bites it's pretty much over so I decided to do -

10" box pause 315 x 3, 365 x 1, 415 x 1, 465 x 1 (10" box PR. Woo, I guess)

lots of sets of leg extensions superset with leg curls for a Kurzathon of pumping (a one off)

limped home feeling sorry for myself.
 
5'10" in my chucks so 10" onto a box is about as close to ATF as I'm going to get with these hips.

Smith Inclines, 405 x 3+1, 425 x 1, 365 x 7, 225 x 24 for shits n giggles

Hammer iso row, 8 plates/side x 5 (heave ho and away we go), 5 pps x 20 PIIT style

Too lazy to do DB shoulder press so did flat DBs instead.. in retrospect a bad idea as I've not done them forever, and didnt warm up enough :(

140's x 5, 65's x 20 (tweaked my right shoulder a little. Grr!)

Pullups bw 3 x 5

BB curls 90 x 5, 110 x 5 (sore shoulder made these not fun do I didnt do my topset)



next time I'll post my real numbers in this journal ;)
 
cybex squat press (swing leg press), worked up to 14 plates/side for 5 for my topset (leg press PR! BEAST! JACKED!)

backdown with one leg presses but my ass hurt before I could get all the work in.

a homofest of leg extensions, pullthurs, standing abs, calf raises done a couple of times before the fat chick on the desk kicked me out to close the gym.

so-so workout.
 
Cybex, leg extensions, and fat chicks??? What the fuck bro? Sounds like a homofest for sure! HEEHEHEHE.......J/K
 
dont dis the cybex

I honestly dont want to be a homo but injury and exasperation at a lack of spotters mean I gotta do what I gotta do.

Decline smith

515 x 3, 545 x 1, 425 x 10, 445 x 5 (slow backdown)

hammer shoulder press, 3 and a half plates/side x 3, then 3 plates/side for a hard rep set.. too much pressing for me in one workout. Did some rep work then

pushdowns for high reps for the elbows.

only half a workout sadly :( didnt get in the back work as the gym closed early.. fuckers :rainbow:
 
what isnt? :)

Squats, box, 14" - ass hurt on these, I think I'm dropping the leg press and going back to safety squat for my 2nd leg workout.. leg press just puts too much bad pressure on my medial glute and piriformis.

worked up to 545, was supposed to take 585 for a ride but my spotter didnt turn up so I pussied out. I dislike training in a gym full of little people :(

10" box, 405 x 1, 495 x 1 (10" PR), was going to try 525 but my ass was REALLY hurting after the 5 plates.. I mean agony, pulsing so badly I couldn't rack the bar for 10 seconds after making the lift (taking a step forward I would have fallen over. I need a monolift!)

one leg leg press, light light light for rep work 3 plates/side 2 x 20

standing abs 100 x 15, 120 x 5(hard as shit with the extra weight)

one leg plate loaded ham curls, 2 plates side 2 x 5 (heavy explosive hams)

hobbled home grumbling to myself
 
made a tough decision , no more leg work for the next 4 weeks (maybe longer) to see if I can take care of the inflammation and adhesions in the muscle. Theres so much damage back there that I'm getting worried about the long term consequences of pushing it anymore. Legs are about 29" and a half, so even if I lose an inch they'll still be bigger than Brad Pitts

Smith declines, MUCH harder angle than last time. This was the minimal setting on the decline bench so it was a lot tougher than the shorter range presses last week.

405 x 5, 425 x 5, 455 x 4+1, dropped the bench to 10 degrees, 455 x 5, 475 x 4+1

Hammer iso behind the neck shoulder press 3 plates/side x 6,6,6

Triceps pushdowns, 3 sets of higher reps.

Workout killed me, it wasnt that much more volume than I usually do but enough to take it out of me.

Next session is upper back and abs/calfs
 
Hopefully the little bit of rest can clear up the pain for good......a month off of leg work is good sometimes, a lot of guys schedule 1 month a year of no squatting.

Make sure the plates on the Hammer Strength btn press are secure, one may fall off and land on your bag and crush the pink razer cell.
 
BiggT said:
Hopefully the little bit of rest can clear up the pain for good......a month off of leg work is good sometimes, a lot of guys schedule 1 month a year of no squatting.

Make sure the plates on the Hammer Strength btn press are secure, one may fall off and land on your bag and crush the pink razer cell.
Click to expand...

He keeps his pink razer in his fanny pack, which doesn't ever come off - not even for porking.
 
Tweakle said:
made a tough decision , no more leg work for the next 4 weeks (maybe longer) to see if I can take care of the inflammation and adhesions in the muscle. Theres so much damage back there that I'm getting worried about the long term consequences of pushing it anymore. Legs are about 29" and a half, so even if I lose an inch they'll still be bigger than Brad Pitts

Smith declines, MUCH harder angle than last time. This was the minimal setting on the decline bench so it was a lot tougher than the shorter range presses last week.

405 x 5, 425 x 5, 455 x 4+1, dropped the bench to 10 degrees, 455 x 5, 475 x 4+1

Hammer iso behind the neck shoulder press 3 plates/side x 6,6,6

Triceps pushdowns, 3 sets of higher reps.

Workout killed me, it wasnt that much more volume than I usually do but enough to take it out of me.

Next session is upper back and abs/calfs
Click to expand...

Clear your PM out. I've been trying to send you a message. Good luck with the time off from leg work. It helps me alot to take a few weeks off.
 
real manly freeweights for this old cripple tonight

prone rows on the bench, deadstop

275x5
275x5
295x5
315x5
325x4 1/2

these went and got really hard on me.. should be back to form next week I hope.

parallel wide pullups, bw 8 x 3, dead stop and hand and squeeze, 90 secs between sets.. I'll add 10lbs a week to these and see if I can get all the reps

trap bar shrugs, superstrict (knees locked) 500 x 2 x 20

I'm thinking higher reps are a good idea for 2 reasons, first the shrug is a short range motion so the actual time the muscle is loaded is minimal with lower reps, and I want to keep the reps as strict as possible. Like to get to 3 x 20 x 600+ on this.
 
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