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Welcome to my Log

Yeah I can do that, thing is my computer software sucks, i have to get my geek friend to fix it so I can upload videos :evil: how are those injuries?
 
KoRiN said:
Yeah I can do that, thing is my computer software sucks, i have to get my geek friend to fix it so I can upload videos :evil: how are those injuries?
Click to expand...

lmao! is this the geek friend thats your training bitch? Do you make him go fetch 45's for you? lol

Urm shoulder is a bit better, gets better everyday and I hurt it everyday, usually just knock it whilst on my bike or at school I'll have not moved it for a while then go to put my hand up to answer a question and suddenly moved it after its been stiff for a while... The pain has kind of moved though, now it hurts to bring my shoulder forward rather than pull it round as in like a flye movement, not it would hurt doing front raises for example. Does that make sense?
 
ExtraMile said:
lmao! is this the geek friend thats your training bitch? Do you make him go fetch 45's for you? lol

Urm shoulder is a bit better, gets better everyday and I hurt it everyday, usually just knock it whilst on my bike or at school I'll have not moved it for a while then go to put my hand up to answer a question and suddenly moved it after its been stiff for a while... The pain has kind of moved though, now it hurts to bring my shoulder forward rather than pull it round as in like a flye movement, not it would hurt doing front raises for example. Does that make sense?
Click to expand...

I've been wanting for you to join me for some workouts and get you to fetch 35's or 25's maybe after that you can graduate and when you come to US be able to fetch 45's for me :supercool:p
 
TODAY

BENCH

1x5 135lbs
1x5 165lbs
2x7 195lbs--- 2 sets of 8 next time, then I will bump the weight!

NARROW GRIP BENCH

2x8 175lbs

INCLINED BENCH

2x8 145lbs

Trying to get away from low reps for a bit and build up, this is actually Ed Coan bench press routine with some bitch ass weights though :)

I ate too much before going to the gym and felt kinda unconfortable so I stopped here, well just did some work on a kickboxing bag, punches, elbows,clinch, knees and kicks, that's it.
 
KoRiN said:
I've been wanting for you to join me for some workouts and get you to fetch 35's or 25's maybe after that you can graduate and when you come to US be able to fetch 45's for me :supercool:p
Click to expand...

Can I just fetch u drinks? I think 25lb plates might be a bit too much strain on my joints and may stunt my growth, sorry
 
I've been making it a point to mix up my grips every time I bench lately. Normal, narrow, and extra wide. An old PL idea I never really gave a fair try. I dunno but it seems helpful now someway, like the sum of the parts increasing the value of the whole. It also makes me feel more comfortable under the bar.

This could help get those numbers up. From what I gather EM turns into a slackard unless you give him a fair day's work.:theshadow
 
Haha EM is a funny baby brother!

Yeah about mixing grips, I've really noticed stimulus to other areas, like forearms, tris and shoulders, through these changes I can pinpoint my weaknesses and right now it's the lockout, on my last reps I do really have hard time locking it. Some extra tris work? Or maybe wait a bit if my body adjust to the "novelty", I'm inclined to think so...
 
TODAY

SHOULDERS

SEATED DB PRESS

1x8 35's
1x5 50's
1x5 60's
1x5 70's
1x6 70's

CABLE LATERAL RAISES

1x12 2plates
1x12 3plates
1x8+4 4plates per arm

TRIS TRISET

A1 SEATED FRENCH PRESS 60LBSX10 60LBSX8 60LBSX8
A2 ROPE PRESSDOWN 100LBSX10 100LBSX10 100LBSX10
A3 SEATED FRENCH PRESS 60LBSX4 45LBSX6

BIS TRISET

B1 INCLINED CURL OFFSET GRIP 1X8 20'S 1X8 25'S 1X8 25'S
B2 ZOTTMAN SCOTT CURL 1X8 20'S 1X8 25'S 1X8 25'S
B3 INCILNED CURL OFFSET GRIP 1X7 25'S 1X6+6(CHEATED) 25'S

Loved it great pumps and pain, did DC stretches for each bodypart too.
 
TODAY

SUMO SQUATS

1x5 115lbs
1x5 185lbs
1x5 255lbs
1x5 325lbs

Went easy here because it has been 3 weeks without working them after hurting my back.

OLY ATG SQUATS slight pause @ bottom

1x5 225lbs

ONE LEG @ a time PRESS

1x6 90lbs per leg
1x6 140lbs per leg

As it always happens when come from a lay off on SQUATS, I get all cramped up for 3 hours at least...
 
TODAY

BENCH PRESS

1x5 135lbs
1x5 165lbs
1x5 195lbs
2x7 205lbs felt good and it weren't till failure

NARROW BENCH

2x6 175lbs feet on the bench

INCLINED BENCH

1x8 145lbs
1x8 155lbs

Couple sets of chin-ups, some stretches and foam roller, my back and left trap were fucking tight, took a sleep pill and slept too much which explains the tightness.
 
artificialaspirations said:
bench is coming up, whats your goals?
Click to expand...

Bench 315lbs for reps
Squats and Deads 495lbs for reps
Db Seated press 100lbs dumbells for reps
Weighted Chin ups 90lbs for reps
Military Press 225lbs for reps

All under 200lbs BW if possible, if not oh well I ain't dieting down anyway.
 
TODAY

Some warm-up, torso rotations, GMs, OHP, Side bends with 20lbs BB

DEADS

1x5 135lbs
1x5 205lbs
1x5 275lbs
1x2 345lbs
1x4 395lbs belt and straps (100lbs to go) this is kinda a PR because I always did singles with these kinda weights and worked up with 20lbs increments, next week 405lbs for a triple maybe 4 reps :evil:

DEFICIT DEADS bar almost touching my feet

1x6 275lbs

Sweating like a mofo after these, felt great.
 
Today

SQUATS no belt

1x5 95lbs front squats
1x5 145lbs front squats
1x3 195lbs front squats
1x5 245lbs oly squats
1x5 225 paralel squats
1x5 275lbs paralel squats
1x5 225lbs box squats
1x5 275lbs box squats
1x3 325lbs box squats

DB COMPLEX

Upright row 1x6
Squat into push press 1x6
Bentover Rows 1x6
High Pull Snatch 1x6

First complex 22.5lbs dbs, 2nd 27.5lbs, 3rd 30lbs, 4th 35lbs, 5th 40lbs dumbells
 
Yesterday

Went with my friends to a gym that they clean so I did some...

RACK PULLS 4 inches below knee

1x5 133lbs
1x3 221lbs
1x3 287lbs
1x3 353lbs
1x1 419lbs
1x1 463lbs
1x0 507lbs failed and felt a wave of pain within my ribs in the right side

All these were made with tight jeans, nike shox, with no gear whatsoever, we have came from a party and I was drunk but whatever it was cool!
 
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TODAY early workout

SQUATS

1X5 65LBS OVERHEAD SQUATS
1X5 85LBS OVERHEAD SQUATS

1X5 115LBS FRONT SQUATS
1X5 165LBS FRONT SQUATS

1X5 185LBS BOX SUMO SQUATS
1X5 255LBS BOX SUMO SQUATS
1X5 325LBS BOX SUMO SQUATS
1X3 375LBS BOX SUMO SQUATS added belt here and did 50lbs more than last workout

1X5 235LBS ATG SQUATS W PAUSE AT BOTTOM

POWER SHRUGS

1X6 115LBS
1X6 185LBS
1X6 255LBS
1X6 325LBS added straps
1X8 375LBS added belt

Leg raises 1x12
Hypers 1x12
Sit Ups 1x12
Hypers 1x12
Leg Raises 1x12
Broomstick twists 1x until bored

Some headache settled in, but it doesn't bother.
 
TODAY 2nd workout

CARDIO

32 minutes Low intensity (between level 2-3) @ 140rpm, 340 cals (guideline)

Some stretching

Sit Ups

1x12
1x10 10lbs
1x8 20lbs

Leg Raises

2x16
 
TODAY

BENCH PRESS

1x10 empty bar
1x5 135lbs
1x5 165lbs
1x5 195lbs
1x6 215lbs
1x5 215lbs

NARROW GRIP BENCH

1x8 175lbs
1x7 175lbs

INCLINED BENCH

1x8 155lbs
1x6 165lbs
 
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TODAY

SHOULDERS & BIS

DB SHOULDER PRESS

1x8 35s
1x6 50s
1x6 60s
1x6 70s
1x6 75s

CABLE SIDE RAISES

1x12 2 plates per side
1x10+6 3plates per side
1x12+7 3plates per side

3 TRISETS WITH 25LBS DBs

A1 inclined curl 3x8
A2 scott curl 3x8
A3 inclined curl 3x8
 
KoRiN said:
Hey bro getting better and better, breaking PR every week :evil:

Yeah I know you weren't around, how's life? Hope everything is better now!
Click to expand...


lifes getting better slowly bro! atleast its getting better...
best part about life is me getting bigger!! training to be the next hulk. haha
 
TODAY early workout

DEADS

1x5 135lbs
1x5 225lbs
1x5 295lbs
1x3 365lbs
1x3 415lbs --- new PR (80lbs from my goal), made a 20lbs jump since last week, and could have done one more, but that would be too hard on me, next week 425lbs and 3 reps hopefully :evil:

DEFICIT DEAD same height as preview workout

1x5 295lbs increased 20lbs here and it didn't felt easy either
 
KoRiN said:
Bench 315lbs for reps
Squats and Deads 495lbs for reps
Db Seated press 100lbs dumbells for reps
Weighted Chin ups 90lbs for reps
Military Press 225lbs for reps

All under 200lbs BW if possible, if not oh well I ain't dieting down anyway.
Click to expand...

Wow, good stuff. Those are longer term stuff for me. I'd like to max:

500 dead
405 squat
315 bench
225 press
one-arm chins for reps

I don't care how much I weigh as long as BF doesn't go over 12-15%.
 
hey bro, could you explain to whats the differce between a normal deadlift, and a deflict deadlift? I've seen this in your log, and when EM posted a video of himself. I just couldnt see the difference really..
 
ajaygill said:
hey bro, could you explain to whats the differce between a normal deadlift, and a deflict deadlift? I've seen this in your log, and when EM posted a video of himself. I just couldnt see the difference really..
Click to expand...

A deficit deadlift means you are standing on an elevated platform, increasing the ROM. You use a lower weight. It requires more hamstring flexibility to prevent back rounding

See this article for eg TMUSCLE.com | Dissecting The Deadlift

(snatch deficit deadlift)
 
ajaygill said:
hey bro, could you explain to whats the differce between a normal deadlift, and a deflict deadlift? I've seen this in your log, and when EM posted a video of himself. I just couldnt see the difference really..
Click to expand...

Yep that's exactly what Desmond said.

@ Desmond

What's up bro?
 
Hey Saibot:

Well my training has been affected this year. Felt extraordnarily shitty end of last year and this year after several years of generally poor health. I discovered my testosterone was 3% of normal levels. The doctors have been quite slow in treating this - the transdermals haven't really worked, so now its 25% of normal. I'm hoping I go on permanent injections soon (see my doctor in a week).

Kinda frustrating. For whatever it reason my DHEA also is super low and the doctor has said he will test for cortisol and other hormonal parameters, so I should at least soon get a better picture of what's going on. My first endo just fucked me around and didn't believe my test results (despite it being repeated 2 times) simply because I look normal.

I'm hoping once this is all fixed the gains will be good. i have made some this year, but its been slow going since Nov 2008.

Once this is all fixed I will make another Omega bash, but ATM with the low T fatigue i prefer longer rest breaks and lower reps. I seem to be slowly still making a bit of progress like this, although recovery is not the best.

I'm interested to see how strong I become with normal T too, as whilst I'm not super strong, I'm hardly weak for my bodyweight.
 
artificialaspirations said:
Wow, good stuff. Those are longer term stuff for me. I'd like to max:

500 dead
405 squat
315 bench
225 press
one-arm chins for reps

I don't care how much I weigh as long as BF doesn't go over 12-15%.
Click to expand...

Yeah i also realise that the goals I've set to myself aren't going to be easy, just have to keep my eyes on it, the only thing that bothers me is a possible injury other than that I don't think i'll stall that fast.

Our goals aren't that different, in fact I think I wanna go for 405lbs squats instead, focus also on overhead squats, front squats and Zercher squats on tuesdays and save myself for the deadlift.

I also wanna be able to do 225lbs bench for 20 reps, that's an old thought I have on my mind :supercool
 
desmond said:
Hey Saibot:

Well my training has been affected this year. Felt extraordnarily shitty end of last year and this year after several years of generally poor health. I discovered my testosterone was 3% of normal levels. The doctors have been quite slow in treating this - the transdermals haven't really worked, so now its 25% of normal. I'm hoping I go on permanent injections soon (see my doctor in a week).

Kinda frustrating. For whatever it reason my DHEA also is super low and the doctor has said he will test for cortisol and other hormonal parameters, so I should at least soon get a better picture of what's going on. My first endo just fucked me around and didn't believe my test results (despite it being repeated 2 times) simply because I look normal.

I'm hoping once this is all fixed the gains will be good. i have made some this year, but its been slow going since Nov 2008.

Once this is all fixed I will make another Omega bash, but ATM with the low T fatigues i prefer longer rest breaks and lower reps. I seem to be slowly still making a bit of progress like this, although recovery is not the best.

I'm interested to see how strong I become with normal T too, as whilst I'm not super strong, I'm hardly weak for my bodyweight.
Click to expand...

Yeah bro I remember you told me about it, @ the time I thought things were getting solve, but no... if that's really the problem the test injections will help, if not I don't really know.

You got some really weird shit going on with you, hope you and your docs get to the root of the problem bro, i really do.

I've the Omega pamphlet and i 'm following is diet there currently, started today :supercool i did some of the workouts and i like but it doesn't match my weightlifting goals for now...

Yeah you current idea of low reps and rests makes peerfect sense to me, you'll make some good gains through neural adaptation at least strength wise. Your quite strong now, when your test gets to normal I can only imagine how much will you be able to increase your poundages :evil:

Good luck!
 
TODAY

BENCH

1x5 135lbs
1x5 165lbs
1x5 195lbs
1x3 215lbs
1x5 225lbs---- PR last time i did these weight was for 3 :evil:
1x3 225lbs

NARROW GRIP BENCH

1X6 185LBS
1X6 185LBS

INCLINED BENCH

1X8 165LBS
1X4 175LBS

TRIS CABLE KICKBACKS

2X12 5 PLATES
1X12+8 5PLATES
 
TODAY

OVERHEAD ATG SQUATS

1x5 empty bar
1x5 65lbs
1x3 85lbs
1x5 105lbs

ATG SQUATS

1x3 165lbs
1x3 235lbs
1x3 305lbs belt and TK knee bands --- felt good, next time will do either more reps or increase by 10lbs

ZERCHER SQUATS BREAKING PARALLEL---- added these by SCOTSMAN advice

1x5 115lbs
1x5 185lbs
1x2 255lbs these were a bit harsh on my forearms, will work on my reps, once I hit 5, increase weight.

WEIGHTED MACHINE CRUNCHES

1x12 50lbs
1x12 70lbs
1x10 90lbs
1x12 90lbs

TRUNK ROTATION+TRUCK DRIVER

2xrandom reps with 25lbs plate

WEIGHTED LEG RAISES

2x12 w 10lbs DB (felt like it was a 45 lol)

AB WHEEL

2x10 these felt awkward

BROOMSTICK TWISTS

1x over a minute keeping midsection tight too

Some flexibility exercises for legs and lower back
 
ExtraMile said:
did u get ur nerd friend to fix ur camera?
Click to expand...

My camera it's fine punk, the computer it's the problem, I can upload but I can't see the videos.

still i'll only do any when i lift weights that are worthy doing a video from, not looking for form check, I already know that mine it's perfect :p
 
TODAY

LAT PULLDOWN

1x20 90lbs
1x15 110lbs
1x12 130lbs
1x8 150lbs
1x12 120lbs

INCLINED CURL (45 degrees)

5x8 25lbs dumbells

SCOTT CURL

4x8 25lbs dumbells
 
KoRiN said:
TODAY

OVERHEAD ATG SQUATS

1x5 empty bar
1x5 65lbs
1x3 85lbs
1x5 105lbs

ATG SQUATS

1x3 165lbs
1x3 235lbs
1x3 305lbs belt and TK knee bands --- felt good, next time will do either more reps or increase by 10lbs

ZERCHER SQUATS BREAKING PARALLEL---- added these by SCOTSMAN advice

1x5 115lbs
1x5 185lbs
1x2 255lbs these were a bit harsh on my forearms, will work on my reps, once I hit 5, increase weight.

WEIGHTED MACHINE CRUNCHES

1x12 50lbs
1x12 70lbs
1x10 90lbs
1x12 90lbs

TRUNK ROTATION+TRUCK DRIVER

2xrandom reps with 25lbs plate

WEIGHTED LEG RAISES

2x12 w 10lbs DB (felt like it was a 45 lol)

AB WHEEL

2x10 these felt awkward

BROOMSTICK TWISTS

1x over a minute keeping midsection tight too

Some flexibility exercises for legs and lower back
Click to expand...

I hated zerchers the one time i did them... I should probably start doing them again.
 
Big_BK said:
I hated zerchers the one time i did them... I should probably start doing them again.
Click to expand...

Yeah I remember you saying that you didn't like them, shit hurts more on the forearms than legs itself and it feels kinda awkward unracking the weight and walking backwards with it.
 
KoRiN said:
Yeah i also realise that the goals I've set to myself aren't going to be easy, just have to keep my eyes on it, the only thing that bothers me is a possible injury other than that I don't think i'll stall that fast.

Our goals aren't that different, in fact I think I wanna go for 405lbs squats instead, focus also on overhead squats, front squats and Zercher squats on tuesdays and save myself for the deadlift.

I also wanna be able to do 225lbs bench for 20 reps, that's an old thought I have on my mind :supercool
Click to expand...

What's height/weight, age?

How'd you hurt your back again?

Nice job on the 225x5.
 
artificialaspirations said:
What's height/weight, age?

How'd you hurt your back again?

Nice job on the 225x5.
Click to expand...

I'm 27 since last friday, 5 10 and 200lbs, used to be an ecto though.

My back is not hurt yet lol, but I do feel some pressure inside my ribs when deadlifting, working on it by doing some more ab work

Thanks, hopefully 6x225lbs tomorrow.
 
KoRiN said:
Yeah I remember you saying that you didn't like them, shit hurts more on the forearms than legs itself and it feels kinda awkward unracking the weight and walking backwards with it.
Click to expand...

I used to do zerchers all the time when training at home. Buy some long bandages and wrap them around your elbows where the bar is gonna rest, it helps alot and stops you getting scratches and bruises from the knurling
 
ExtraMile said:
I used to do zerchers all the time when training at home. Buy some long bandages and wrap them around your elbows where the bar is gonna rest, it helps alot and stops you getting scratches and bruises from the knurling
Click to expand...

I hurts because my forearms are getting thicker :p, but yeah I'm working on it, I have elbow bands too.
 
TODAY

BENCH PRESS MAX OUT

1x5 135lbs
1x3 165lbs
1x3 195lbs
1x2 215lbs
1x2 225lbs
1x1 235lbs ---- PR
1x1 245lbs ---- PR went smooth!
1x0 255lbs set up was perfect, negative too but I just don't have in me yet :evil:
1x4 225lbs after these felt tired!
 
Last edited:
Having a "congrats on new PR" icon on my browser would save me from having to type this out again.

Congratulations anyway, though. :biggrin:

I like Zerchers but have a hard time tearing myself away from conventional squats. Recently I came across the idea of doing them explosively for 12-15 reps as an ab exercise. Lower body has been:
Front Squat
Hamstring
Zercher
etc.
for 3 weeks now and it's been all good. Feels I'm really getting the bang for my buck. Also no forearm problems this way.
 
fortunatesun said:
Having a "congrats on new PR" icon on my browser would save me from having to type this out again.

Congratulations anyway, though. :biggrin:

I like Zerchers but have a hard time tearing myself away from conventional squats. Recently I came across the idea of doing them explosively for 12-15 reps as an ab exercise. Lower body has been:
Front Squat
Hamstring
Zercher
etc.
for 3 weeks now and it's been all good. Feels I'm really getting the bang for my buck. Also no forearm problems this way.
Click to expand...

Haha thanks bro. Yeah doing Zerchers too for increasing my core/abs strength and stability (Scots recommended it to me). But no way I'm losing back squats :supercool @ least no yet haha

Those exercises are you doing them as a circuit or a normal set up?

I wanna try this thing like a triset all done with front squats max weight for 3 reps when I'm ready for it:

A1 Front squats 1x3
A2 Back squats 1xfailure
A3 Zercher Squats 1xfailure

I had my girlfriend doing something like it with higher reps, she almost passed out and i wasn't trying to be mean to her ;)
 
As a normal set up though circuit would be good also. I'll file that idea away for when needed.

It's a good mix. You get an added compound exercise. Really makes you feel you've done lower body in true concept instead of just 'legs/lower back throw in some abs'.
 
fortunatesun said:
As a normal set up though circuit would be good also. I'll file that idea away for when needed.

It's a good mix. You get an added compound exercise. Really makes you feel you've done lower body in true concept instead of just 'legs/lower back throw in some abs'.
Click to expand...

Yeah totally makes sense working it as a whole piece.
 
TODAY

DEADS

1x7 65lbs
1x6 155lbs
1x5 245lbs
1x3 315lbs double overhand
1x2 385lbs mixed grip
1x2 435lbs ---- PR (60lbs from goal) used belt and straps on this set only. Felt my left pec contract painfully on the 2nd rep,wanted to do one more rep, but had to restrain myself and save my CNS for next week, maybe 3 or 4 reps with the same weight :evil:

DEFICIT DEADS

1x8 295lbs --- managed 3 more reps than last week with the same weight.

Some ab work, i can feel my core getting stronger, reps on deads went smooth :)
 
Yesterday

Bench

1x5 135lbs
1x5 165lbs
1x5 195lbs
1x3 215lbs
1x4 225lbs --- it sucked, i had my girlfriend spotting me and my setup kinda sucked too, Sunday was also my last birthday party for this year so I really trashed myself all the way.
 
TODAY

BOX SQUATS

1x5 115lbs
1x5 185lbs
1x5 255lbs
1x3 325lbs
1x2 375lbs added belt and knee bands from here on
1x2 395lbs ---- PR

OLY ATG SQUATS

1x3 185lbs knee bands
1x3 255lbs knee bands
1x1 305lbs knee bands and belt
1x1 325lbs knee bands and belt --- PR too, very happy with this one actually.

Machine crunches

1x15 50lbs
1x15 70lbs
1x15 90lbs
1x15 110lbs

Weighted Leg Raises alternated with weighted hypers

1x12 12.5lbs ss 1x12 25lbs
1x12 12.5lbs ss 1x12 35lbs

Did also some foam roller work and broomstick twists throughout rests...

Got some cumpliments on my squats which made me feel quite good
 
TODAY am workout

BB CURL back against wall

2 warmup sets
1x8+6+6+2 rest-pause with 50lbs worth of plates

DB SCOTT CURL

1 warmup set
1x8+6+6 rest pause with 25s

DB INCLINED CURL @ 45 degrees

1 warmup
1x8+7+5 rest pause with 25s

DC bis stretch

MACHINE CALF RAISES

3 warmup sets
1x15+12+15 rest pause with 110lbs

DC calf stretch

LEG CURL

5 warmup sets
1x7+5+3 160lbs these were tough

Lowerbody stretches for 10 minutes

LATERAL MACHINE CRUNCHES

1 warmup set
2x12 60lbs per side

Some ab vacuum exercises and that's it.
 
TODAY

BENCH

1x5 135lbs
1x5 165lbs
1x5 195lbs
1x3 225lbs

NARROW BENCH feet on top

2x8 175lbs

INCLINED BB

1x8 145lbs
1x7 155lbs

Back on track with the bench
 
TODAY

DB SEATED PRESS

Warmup
1x8 75s dumbells
1x5 80s...
1x8 65s

CABLE UPRIGHT ROW

warmups

1x12+8+8 rest pause 140lbs

LATERAL RAISES

warmup

1x12+10+10 rest pause with 25lbs plates
 
TODAY

DEADS

1x5 135lbs
1x5 225lbs
1x5 315lbs
1x3 385lbs
1x1 435lbs just belt ---PR never did this weight without straps and the gym doesn't allow chalk (never used it either)
1x0 465lbs belt and straps made 2 attempts and on the second i managed to lift the bar a few inches off the floor, it felt good though really good.

Next week I'll restart at 395lbs for reps or maybe a little more :evil:
 
SATURDAY

INCLINED CGBP

1x8 95lbs
1x5 145lbs
2x8 115lbs ---damn i really suck at these, my tris are fucking weak as shit, gotta work it hard

TRIS ROPE PRESSDOWN

2 warm-up sets
1x10+8+6 rest pause 140lbs

SEATED FRENCH PRESS

1x10+8+6 rest pause 60lbs

CHIN UPS

1x14
1x12
1x10+8+6 rest pause bodyweight

BB SCOTT CURL

warmp-up
3x9 60lbs
 
bro what body part responds the best to you.. like for me its my biceps..they just explode every workout and it seems like i can see a change every week.. what about you just curious!
 
Bigpimpin10 said:
bro what body part responds the best to you.. like for me its my biceps..they just explode every workout and it seems like i can see a change every week.. what about you just curious!
Click to expand...

Lately maybe because i'm on cycle it has been my biceps too. But it usually is quads, last few weeks i've been noticing some nice separation and as you can see by my log i work legs with extreme low reps.

What would be a typical bis routine for you?
 
TODAY CHEST AND TRIS

BENCH

1x5 135lbs
1x5 165lbs
1x5 195lbs
1x6 215lbs
1x4 215lbs

NARROW GRIP BENCH

1x8 175lbs feet on the bench
1x7 185lbs

INCLINED BENCH

1x8 155lbs
1x8 165lbs

NARROW GRIP INCLINED

1x8 115lbs
1x7 125lbs

PEC DEC

3x10 whole small stack+ 1 don't remember total weight

TRIS

A1 SEATED FRENCH PRESS 2x8 55lbs
A2 TRIS PRESSDOWN 2x8 5 plates
A3 SEATED FRENCH PRESS 2x6 55lbs

DIPS

1x12 BW
 
TODAY

BOX SQUATS

1x5 115lbs
1x3 185lbs
1x3 255lbs
1x3 325lbs
1x3 325lbs belt
1x3 375lbs belt and TK knee bands
1x5 395lbs ---- PR for reps

ATG SQUATS

1x3 185lbs
1x3 255lbs
1x1 305lbs
1x1 325lbs felt easier than last week, tried a 2nd one but got stuck.
 
KoRiN said:
Lately maybe because i'm on cycle it has been my biceps too. But it usually is quads, last few weeks i've been noticing some nice separation and as you can see by my log i work legs with extreme low reps.

What would be a typical bis routine for you?
Click to expand...

Barbell bicep curl / Seated dumbell curl on incline bench superset6 sets. 10 reps on barbell and 6-failure reps bench curl

EZ bar bicep barbell preacher curl - 2 x 6-8 reps, 2 x 4-6 reps (heavy weights!)

Single arm cable bicep curl - 3 x 8-10 reps
Dumbell concentration curl - 3 x 8 reps

Standing dumbell hammer curl - 3 x 10

Reverse barbell curl - 3 x 12 reps
 
Bigpimpin10 said:
Barbell bicep curl / Seated dumbell curl on incline bench superset6 sets. 10 reps on barbell and 6-failure reps bench curl

EZ bar bicep barbell preacher curl - 2 x 6-8 reps, 2 x 4-6 reps (heavy weights!)

Single arm cable bicep curl - 3 x 8-10 reps
Dumbell concentration curl - 3 x 8 reps

Standing dumbell hammer curl - 3 x 10

Reverse barbell curl - 3 x 12 reps
Click to expand...

22 sets for bi's only?! wow!
 
Bigpimpin10 said:
i have to train them hard bro..they used to be my lagging part..now there growing non stop.
Click to expand...


That's alot of work, there was a time i was doing 27 sets for bis and 27 for tris , though i loved the feeling afterward i was also working as a waiter and had to carry alot of plates around throughout the day so i couldn't handle it, it was just too much and my line of work didn't allow them to recover. But now that things are different (because i have more recovery time) and since you mentioned your high volume perspective, i think i'm gonna hit it hard again, the way i used to :supercool
 
Bigpimpin10 said:
haha you should bro..they just explode every week!
Click to expand...

lol, my bi's are my smallest bodypart, their 14 inch it annoys me so much, im beginning to think its because i never really trained them much, now I do 4 sets of incline db curls monday and friday and i consider this alot of arm work... maybe somethin needs to change, everything else grows but my bi's stay small and grow soooo slowlyyyy :mad:
 
Dunno why, but my bis got big when I did a lot of sets also: 16-18, sometimes more, if I remember correctly.

I only train them occaisionally now, but I know if I wanted to I could blow them up in a short period of time by piling on the work.
 
haha do some before and afters of your bi's and do the routine for like 2-3 weeks and im pretty sure you'll see change!
 
Ok so just like i said i would....

TODAY

BB CURL

2 warmup sets
1x10 65lbs superset with inclined curl 1x8 20lbs dbs
1x10 65lbs superser with inclined curl 1x8 25lbs dbs

DBs SCOTT CURL

2x8 25's
2x6 30's

ONE ARM MACHINE CURL

1x11 30lbs
1x10 30lbs
1x9 30lbs

MACHINE SCOTT CURL

1X12 50LBS

CABLES SCOTT CURL

3x12 3plates

STANDING HAMMER CURLS

1x10 30's
1x10 30's
1x12 30's

The last exercise was all swing, but whatever it was great. Bis were so pumped that seemed like someone injected synthol into them.
 
TODAY 2nd workout

BENCH LOCKOUTS 3 inches above chest (3secs hold on lockout)

1x5 115lbs
1x5 185lbs
1x3 225lbs
1x2 245lbs
1x1 255lbs
1xfail 265lbs

BENCH LOCKOUTS 6-7inches above chest (3secs hold on lockout)

1x3 185lbs
1x3 255lbs
1x2 275lbs
1x2 295lbs
1x1 315lbs wasn't max, but decided to stop here

LOW INCLINED DB PRESS

1X6 55's
1x6 70's
1x8 80's nice pump, could have done with the 90's but decided to leave it for the next time :evil:

Haven't done lockouts in ages and the weight didn't felt strange even though i shaked a bit. @ my gym nobody does lockouts, so every fucktard there was trying to figure out what the fuck was i doing... :lmao:
 
KoRiN said:
Ok so just like i said i would....

TODAY

BB CURL

2 warmup sets
1x10 65lbs superset with inclined curl 1x8 20lbs dbs
1x10 65lbs superser with inclined curl 1x8 25lbs dbs

DBs SCOTT CURL

2x8 25's
2x6 30's

ONE ARM MACHINE CURL

1x11 30lbs
1x10 30lbs
1x9 30lbs

MACHINE SCOTT CURL

1X12 50LBS

CABLES SCOTT CURL

3x12 3plates

STANDING HAMMER CURLS

1x10 30's
1x10 30's
1x12 30's

The last exercise was all swing, but whatever it was great. Bis were so pumped that seemed like someone injected synthol into them.
Click to expand...

howd it feel bro!:evil:
 
Bigpimpin10 said:
howd it feel bro!:evil:
Click to expand...

It felt great, i did it before going to bed because i work at nights so i went to the gym like 6:30 in the morning and few hours after going to bed i woke and they were kinda cramping :evil:

Right now they are sore and a bit swolen, which i like alot :supercool gonna do it once a week, maybe mix it up with exercises but keeping the high volume, i will keep track of the barbell curl though and try to use the most weight possible with strict form. Thanks bro.
 
TODAY

DEADLIFT

1x5 135lbs
1x5 225lbs
1x3 315lbs
1x3 365lbs mixed grip
1x5 405lbs straps and belt, fuck got winded after these, had to lay down...

DEFICIT DEADS

1x5 315lbs mixed grip afterward all shit turned yellow, had to lay down again...

SIT UPS

1x8 bw
1x8 +25lbs plate
1x8 +35lbs plate
1x8 +45lbs plate

Again, my stamina sucks so bad, feel like :sick: i think it's the trenbolone playing the tricks on me, next week will increase the reps on deads and deficit with same weight though :evil:
 
fortunatesun said:
Had to be the bi workout, bro. Definitely change your schedule to follow biceps with a rest day at all times and you should be OK.:nerd:
Click to expand...

Yeah i was supposed to do the bis wednesday or saturday, 30 minutes after the deads workout i got hungry as hell, but before that just thinking about food got me disgusted...
 
Skipped the chest day and did legs

TODAY

HIGH BOX SUMO SQUATS (little above paralel)

1x5 135lbs
1x5 205lbs
1x3 275lbs
1x3 345lbs
1x3 345lbs belt and tk knee bands
1x3 395lbs
1x3 415lbs (these felt light +20lbs next week

ATG SQUATS

1x2 185lbs
1x1 255lbs
1x1 305lbs
1x1 335lbs PR but these felt extremely heavy and were very hard, next week lower the weight and work it up.
 
TODAY morning workout

SPEED DEADS

3 Warm-up sets
2x3 265lbs + double red bands normal stance
2x3 265lbs + double red bands close stance
2x3 265lbs + double red bands sumo stance

My first time with speed deads. The bands resistance on top felt like an extra 60-70lbs not more than that. It was bit challenging to the mid-section, specially obliques, intercostals and serratus.

MACHINE ABS

1x15 50lbs
1x15 70lbs
1x15 90lbs
1x15 110lbs

MACHINE SIDE BENDS

1x20 50lbs
1x15 70lbs
 
TODAY afternoon workout

BENCH PRESS

1x5 135lbs
1x5 165lbs
1x5 195lbs
1x4 225lbs
1x4 225lbs
1x7 195lbs narrow grip
1x7 185lbs narrow grip and feet on the bench

INCLINED BB BENCH

1x7 165lbs
1x5 165lbs

DB PULLOVER

1x8 55lbs
1x9 70lbs
1x10 70lbs

DIPS

1x8 BW

SEATED DB FRENCH PRESS

1x8 55lbs
1x8+6+4 rest pause55lbs

ROPE TRIS PRESSDOWN

3x12
 
TODAY

PENDLAY ROWS

1x5 135lbs
1x5 165lbs
1x5 185lbs
1x5 205lbs

MACHINE ROWS

A few sets with 260lbs

CHIN UPS

1x8
1x9
1x10
1x9 do these after rows influences my performance dramatically

DB HOLDS

4x30 secs with 65lbs dumbells

CHINS BAR HOLD

1xmax time around 30secs

It felt good, next workout it will be only Pendlay rows and chinups, more sets or some other compound exercise, no cables.
 
YESTERDAY

SIDE 10lbs PLATE RAISES

4x10 alternating sides without rest, try to pre-exhaust the lateral delt head

SEATED BB SHOULDER PRESS (to the chin)

1x8 115lbs
2x8 135lbs

ONE ARM CABLE LATERAL RAISES

1x15 3plates
1x12 4plates
1x10+8+5 rest-pause 4 plates

My tris and pecs are still sore as fuck from the tuesday, so i stopped it here.
 
TODAY

BENCH PRESS

2 warm-up sets

3x3 165lbs dynamic effort
1x5 205lbs
1x4 225lbs
1x20 135lbs
1x25 95lbs

TRICEPS TRISET

1x8 65lbs seated french press
1x8 80lbs pressdowns
1x6 65lbs seated french press


1x8 65lbs seated french press
1x8 100lbs pressdowns
1x4 65lbs seated french press


1x8 65lbs seated french press
1x8 120lbs pressdowns
1x8 55lbs seated french press

TRIS CABLE KICKBACKS

2x15 minimum weight

BARBELL CURL

1x8 empty bar
1x8 65lbs
2x8 75lbs

REVERSE GRIP PULLUPS

1x5 mid-grip 1x4 close-grip
1x6 mid-grip 1x4+2 close-grip

INCLINED CURL

1x8 30lbs dumbells
2x8 35lbs
1x8 30lbs

DB SCOTT CURLS

1x8 25lbs dumbells
1x8 22.5lbs
1x9+3assisted 22.5lbs

MACHINE HAMMER CURL

1x12+10+8 rest-paused 2 plates
 
Hey bro. I like your workouts. Do you plan every exercises you are going to do in advance or do you pick different exercices for the bodyparts you are working by feeling once you are in the gym?

Also could you please pm me some ideas for a workout plan? Ive heard you use some Charles Poliquin principles and i would be interested in trying it.
 
Marius said:
Hey bro. I like your workouts. Do you plan every exercises you are going to do in advance or do you pick different exercices for the bodyparts you are working by feeling once you are in the gym?

Also could you please pm me some ideas for a workout plan? Ive heard you use some Charles Poliquin principles and i would be interested in trying it.
Click to expand...


Hi! Yeah i always make a plan, it saves you alot of time and maximizes gains. Sometimes i play around with assistance exercises though, to add variety and specially to "kill" a specific bodypart.

Yeah i'll send you a pm, just tell me your goals, stats and how many times a week you can workout.
 
YESTERDAY

SEATED BB SHOULDER PRESS

1x8 85lbs
1x8 105lbs
1x8 125lbs
1x10 135lbs
1x9 145lbs
1x8 135lbs

LATERAL CABLE RAISES

1x12 25lbs
1x12 30lbs
1x12 30lbs
1x15 35lbs cheating by adding momentum
1x15 40lbs cheating too
1x15 45lbs cheating here but with controled negatives
 
TODAY

BOX SUMO SQUATS

1x5 135lbs
1x5 225lbs
1x5 295lbs
1x3 365lbs
1x1 365lbs knee bands and belt from here
1x3 415lbs
1x3 435lbs PR and felt easy i was exploding on the way up :evil: last week's speed deads with bands are definitely working!!!

ATG SQUATS

1x3 135lbs
1x3 205lbs
1x3 275lbs knee bands and belt, last week i staled @ 335lbs so i'm working it up again.
 
TODAY

BENCH PRESS

1x6 135lbs
1x6 165lbs
1x6 195lbs
1x8 205lbs
1x6 205lbs

INCLINED BB

1x8 165lbs
1x7 175lbs

PEC-DEC

2x15 120lbs

CABLE CROSSOVER

1x20 120lbs
1x15 140lbs
 
TODAY

DEADS

1x3 115lbs
1x3 185lbs
1x3 255lbs
1x3 325lbs
1x1 395lbs mixed grip and belt
1x3 415lbs belt and straps, fuck me 2 weeks without deads and the last rep i pulled it off from hell :evil: don't know if increase the weight next week or work the reps, it was really tough!

PULLUPS

1x12
1x10
1x11 with cluster reps
1x3 wide 1x3 reverse 1x3 neutral grip

MACHINE CURL

1x20 4plates
1x15 5plates
1x12 6plates
1x9 7plates few seconds rest then
1x12 4plates

HAMMER CONCENTRATION CURL

2x15 25lbs

Felt nauseous after the workout, gotta work on my GPP.
 
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