Blackaggar's Quest to 300lbs!

Training Training Logs
161

monday - chest rhomboids, rear delts and traps

Teusday - shoulders and arms

Wednesday - off

Thursday quads, hams

Friday - chest rhomboids, rear delts and traps

Saturday - lats and biceps

Perfection - i think so

chest will be trained with low reps and high volume thats what it responds best to
traps rhomboids and rear delts will be hit 2x a week, rear delts 3x thats what works best for those
Lats and biceps once a week is prefered because theyre high risk for tears and i like doing high volume with those muscles
i will keep training triceps the same because they are improving since i changed
legs - anything works with them im going to be doing trap bar deads on thursdays for higher reps then usual and ill switch between squats and deads each month to be focused on like ive been doing already

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Front relaxed

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[quote]Blackaggar wrote:
Back shot[/quote]

164

When im done dieting i will focus heavily on arms ive even figured out a few specialization routines i will do for them lol if i get those up to par i think ill be golden

I have about another 25lbs to lose total including water ive lost between 15-20 already in 17 days with hardly any strength loss

165

Good shit jagger. Whats the BW at right now? and whats the goal sorry if i over looked. Are you going to go ahead and look into a comp soon?

166

Got the day off today so I might train a bit earlier, going to have a nice meal of high carbs then tear up some pressing and assistance pressing muscles!

2 scoops Mass
1 cup egg whites
90g carb, 50g protein

167

Chest and assistance
Bench press
135x5
185x3
225x3
245x3
275x3
295x3
315x1
335x1
365x1 - a lot easier then last time lol

Floor press - havent done this in forever and 2 days
135x3
185x3
225x3
245x3
275x3
295x3
315x3

Incline dumbbell press
80x8
90x8
100x8
110x8 - easy

Marshall shrugs
1px8
2px8
3px8
4px5

Cable rows to upper abdomen
100x8
120x8
140x6
160x6

Standing not bent over rear flys = awesome
20x8
30x8
40x8
45x8

good little session

post workout is 50g protein and 50g carb

168

What are Marshall shrugs?

169

[quote]spar4tee wrote:
What are Marshall shrugs?[/quote]

Haha theyre my own creation, I still need to put up a vid

ok grab the ez curl bar the one you can put plates on

grab the plates with your hands not the bar

your legs should be in the groves of the ez curl bar so that the weight is in line with your hips

then shrug you can do them from the back easier then bb, ive been doing them in the front with a slight torso bend to hit the back of the traps even more

the more plates the harder it is because you have to grip farther and farther apart but its probably the best thing ive done for traps lol

4 plates is really hard to hold on to i can only do it for like 5 reps with this exercise :smiley:

170

[quote]Blackaggar wrote:

[quote]spar4tee wrote:
What are Marshall shrugs?[/quote]

Haha theyre my own creation, I still need to put up a vid

ok grab the ez curl bar the one you can put plates on

grab the plates with your hands not the bar

your legs should be in the groves of the ez curl bar so that the weight is in line with your hips

then shrug you can do them from the back easier then bb, ive been doing them in the front with a slight torso bend to hit the back of the traps even more

the more plates the harder it is because you have to grip farther and farther apart but its probably the best thing ive done for traps lol

4 plates is really hard to hold on to i can only do it for like 5 reps with this exercise :D[/quote]
That’s pretty clever. I might try those sometime. Have you tried putting a smaller plate or maybe another collar on after the first 45 so as to not have to move your grip further out?

171

[quote]spar4tee wrote:

[quote]Blackaggar wrote:

[quote]spar4tee wrote:
What are Marshall shrugs?[/quote]

Haha theyre my own creation, I still need to put up a vid

ok grab the ez curl bar the one you can put plates on

grab the plates with your hands not the bar

your legs should be in the groves of the ez curl bar so that the weight is in line with your hips

then shrug you can do them from the back easier then bb, ive been doing them in the front with a slight torso bend to hit the back of the traps even more

the more plates the harder it is because you have to grip farther and farther apart but its probably the best thing ive done for traps lol

4 plates is really hard to hold on to i can only do it for like 5 reps with this exercise :D[/quote]
That’s pretty clever. I might try those sometime. Have you tried putting a smaller plate or maybe another collar on after the first 45 so as to not have to move your grip further out?[/quote]

nah cant do that because i already max out the ez bar with 4 plates a side. if i do it on bb though im deff going to do that though thats a smart idea

172

What I ate today gasp

1 scoop whey
2 scoops mass
90gc, 50gp

2 scoop whey
half bag crispi minis
35gc, 50gp

2 chicken burgers
35gp, 60gc

5oz steak no fat
2 small potatoes
banna pudding
50gp, 60gc

2 scoop whey, more crispi minis
50gp, 50gc
2 tbsp peanut butter

protein: 235g
carb: 310
fat: 30g if that

calories: 2450

boom

was looking through my metroflex book and found an amazing strength routine and am starting tomorrow, its 4 days a week

Ive been working too close to my maxes for way too long and im afraid if i continue itl tear my body apart early or ill get an injury so im going to start training smarter and progress in poundages over weeks not just go and do my max bench 1-2x a week and not go max out every time i do squats or deads thats just stupid.
Im pretty excited though to be honest which is rare for me lol, think its squats tomorrow

173

Back squats
135x5
225x5
315x5
380x5- 75%

Pause squats - 55%
280x6
280x6

1 leg SLDL with db
50x6
50x6
50x6

Side bends
70x8
70x8
70x8

Plate twists
45x10
45x10
45x10

174

Have you ever done shrugs with a trap bar? Its a lot like what you are describign the weight is out to the side of you and easy to get a great contraction. Its like a hyprid of the bb shrug and DB shrug. One of my favorites.

If you want to do a leaning shrug that is easier on your back you can do at least what i have heard called a strip the rack shrug. In a power rack stand in front of the BB or trap bar lift off pins then lean forward into the rack so the BB/trap bar is against the rack then shrug the bb up the rack. SOrry if that is a poor explanation

175

[quote]ryanbCXG wrote:
Have you ever done shrugs with a trap bar? Its a lot like what you are describign the weight is out to the side of you and easy to get a great contraction. Its like a hyprid of the bb shrug and DB shrug. One of my favorites.

If you want to do a leaning shrug that is easier on your back you can do at least what i have heard called a strip the rack shrug. In a power rack stand in front of the BB or trap bar lift off pins then lean forward into the rack so the BB/trap bar is against the rack then shrug the bb up the rack. SOrry if that is a poor explanation[/quote]

That shrug sounds pretty cool actually I might try that out lol

Yeah i see what your saying about the trap bar, My gym doesnt have a trap bar but i think my new shrug is better then trap bar shrugs for me personally, the wide grip on shrugs is the bomb lol - maybe not in general but theyre improving mine nicely

176

I woke up today and felt and look leaner then ever lol, went on the scale and boom 243!! I gained but I am leaner, fit into 34 inch pants for the first time in a while and they were not tight! I also can see lines i havent seen in forever haha high carb dieting for the win!!! I dont even feel like im on a diet now, my energy is through the roof, my recovery is good and Im making gains lol.

177

[quote]Blackaggar wrote:

Ive been working too close to my maxes for way too long and im afraid if i continue itl tear my body apart early or ill get an injury so im going to start training smarter and progress in poundages over weeks not just go and do my max bench 1-2x a week and not go max out every time i do squats or deads thats just stupid.
Im pretty excited though to be honest which is rare for me lol, think its squats tomorrow
[/quote]

I feel ya, T-Nation popped this article out some time back

Hes a successful strength coach that explains how hes has his kids max out several times a week and work up to a heavy single almost every day.

Interesting theory but definitely more applicable for the strongman/PL category. Seeing that you have decided to follow a more BB style approach lately the lighter weights will probably be better for muscle formation.

Ive met several successful BB’s that dont Back squat heavy at all, They do 20 rep sets when back squatting and the heaviest they squat is in 6 rep front squat sessions. Who knows? We all develop differently GL bro, What weight are you shooting for? When I first met you you were shooting for 300 lol and now youre trying to drop.

178

[quote]Achilles of war wrote:

[quote]Blackaggar wrote:

Ive been working too close to my maxes for way too long and im afraid if i continue itl tear my body apart early or ill get an injury so im going to start training smarter and progress in poundages over weeks not just go and do my max bench 1-2x a week and not go max out every time i do squats or deads thats just stupid.
Im pretty excited though to be honest which is rare for me lol, think its squats tomorrow
[/quote]

I feel ya, T-Nation popped this article out some time back

Hes a successful strength coach that explains how hes has his kids max out several times a week and work up to a heavy single almost every day.

Interesting theory but definitely more applicable for the strongman/PL category. Seeing that you have decided to follow a more BB style approach lately the lighter weights will probably be better for muscle formation.

Ive met several successful BB’s that dont Back squat heavy at all, They do 20 rep sets when back squatting and the heaviest they squat is in 6 rep front squat sessions. Who knows? We all develop differently GL bro, What weight are you shooting for? When I first met you you were shooting for 300 lol and now youre trying to drop.[/quote]

Lol the routine im doing now is Pl i go back forth but ill grow either way no matter what i do lol.
The main thing now is im going to work up to my max over weeks not just do it every week, and try to get my 3 main lfts better and also I want to improve my core strength. Since im dieting im mostly maintaining right now and a BB split with light weights isnt the way to do it for me ha, Im not going light but its lighter for a few weeks until I ramp up.

I read that article though and the one guy that trains under him is an absolute beast i think he squats 800 raw at 20 years old or something think his name is Pat Mendez? Crazy. I dont think its very safe though long term.

I was reading one of the dave tates articles and Im in some ways training like he did when he started really getting injured before westside and that prompted me to change and be smart lol

Im going to bulk up when im done cutting but it will be way more slow lol, Im only going to eat 300-500 cal over maintenance.

300 is still a goal of mine mostly because I think I will have to weigh that much in order to get a 2000+ raw total. I wasnt sure at first when I would do a BB show but Ive decided to wait on that at least another year to fix my imbalances.

179

What ive ate today - Ive learned I digest white bread better then brown and also white bread better then oats. I dont think complex carbs overly aggree with me i feel awful and bloated after.

Breakfast
1.5 scoops mad mass
1 scoop whey
1 slice toast with nutella
90gc, 50gp, 5g fat

Post workout
2 scoops whey
1 serving bana pudding
1 slice toast with grape jam
70gc, 50gp

2 chicken burgers - the buns i use, yes theyre are white bread have 5g protein each! lol
60gc, 40gp

2 tbsp peanut butter
16g fat

2 chicken burgers
60gc, 40gp

protein: 180
carbohydrate: 280
fat: 20g

guess i need to eat some more today

calories so far: 2020

still have another scheduled meal probably will get 30 mroe carb and 50g more protein

180

Off day today, Since Im only training 4 days a week now, I will probably add 1 HIT session on the weekend - gasp- and reduce my carbs on all my off days.

My breakfast today was typical - 1.5 scoops mad mass, 1 scoop whey, 1 slice toast with 1 tbsp jam 90gc, 50gp

not sure what Im going to have for lunch, probably just 2 shakes during the day then chicken burgers for dinner

Ill probably leave my carbs around 250 today instead of 300