Brendan,
Arms are always measured cold & flexed. Your measurement would be a lot bigger this way.
is the 1.5 method for bulgarian squats 1.5 reps, as in down, half way up, down up?
If so, I pity you. I tried those about two weeks ago and I decided I’d only do them every 2 months, can’t imagine doing them every week. Normal bulgarian’s are bad enough.
[quote]Reef wrote:
Brendan,
Arms are always measured cold & flexed. Your measurement would be a lot bigger this way.[/quote]
Now I’m wondering if I should do it this way or continue my way for consistency.
[quote]Naphta wrote:
is the 1.5 method for bulgarian squats 1.5 reps, as in down, half way up, down up?
If so, I pity you. I tried those about two weeks ago and I decided I’d only do them every 2 months, can’t imagine doing them every week. Normal bulgarian’s are bad enough.[/quote]
Yes and OMG it was hell. But bring it on baby. I live for this shit.
I’m sore as hell right now.
June 12th, 2006
Training: HSS-100 Back Specialization Back Width
Heavy: 6 - 8 rep range
-A Wide-Grip Pull-Ups @ Bodyweight 1 x 7, 1 x 6, 1 x 5, 1 x 4. 90 seconds rest between sets. Last Time: 1 x 7, 1 x 5, 1 x 4, 1 x 3
Superset: B1: 10 - 12 rep range B2: 8 - 10 rep range
-B1 Straight Arm Pull-Downs @ 100lbs 2 x 12, 1 x 10 @ 110lbs with a 303 tempo. No rest before B2.
-B2 Rope Lat Pull-Downs @ 100lbs 1 x 10, 1 x 10, 1 x 8 with a 030 tempo. 90 seconds rest before B1. Last Time: @ 110lbs 1 x 8, 1 x 7, 1 x 6
Special: 10 - 12 rep range
-C Rope Rows @ 80lbs 1 x 11, 1 x 10, 1 x 5 with a 303 tempo. 60 seconds rest between sets. Last Time: 1 x 11, 1 x 10, 1 x 8
100 rep set
-D Unilateral Straight-Arm Arc DB Rows @ 10lbs. Last Time: 15lbs
Calf Work:
-E Standing Calf Raises @ 300lbs with a 15 second pause at bottom and 5 second engative 1 x 8. last Time: @ 225lbs 1 x 8
Duration: 45 minutes
Comments:
This workout went well. I can tell I’m getting the hang of it though I probably should have lowered the weight on the rope rows as my biceps took over big time as I fatigued. The 100 rep sert was actually better as I got a great pump and paused very few times. Basically, I was focsuing on form and getting everything within the desired rep range.
How are you progressing since we told you to can the cario?
[quote]helga wrote:
How are you progressing since we told you to can the cario?[/quote]
lol
Pretty good. I’ve been taking progress pics and my strength seems to be going up faster. However, as I said before I can’t post the progress pics until I get them developed. I don’t have a digital camera and have to rely on that stupid Kodak Easyshare shit.
Thanks for checking up.
June 13th, 2006
Training: HSS-100 Back Specialization Chest and Arms
Chest: A: 8 - 10 rep range B: 10 - 12 rep range
-A Close-Grip Incline Bench Presses to neck @ 135lbs 2 x 8, 1 x 6, 1 x 4. 60 seconds rest between sets. Last Time: NA
-B Decline DB Flies @ 30lbs with a 303 tempo 3 x 10. 60 seconds rest between sets. Last Time: 30lbs with a 303 tempo 2 x 10, 1 x 8
Triceps: C: 8 - 10 rep range D: 10 - 12 rep range
-C Triceps Dips @ Bodyweight 1 x 7, 1 x 6, 2 x 4. 60 seconds rest between sets. Last Time: NA
-D Overhead DB Extensions @ 40lbs with a 303 tempo 1 x 9, 1 x 6, 1 x 5. 60 seconds rest between sets. Last Time: 45lbs with a 303 tempo 2 x 8, 1 x 5
Biceps: E: 8 - 10 rep range F: 10 - 12 rep range
-E Standing Barbell Curls @ 75lbs 2 x 8, 1 x 5, 1 x 4. 60 seconds rest between sets. Last Time: NA
-F DB Hammer Curls @ 20lbs with a 303 tempo 1 x 10, 2 x 9. Last Time: 20lbs with a 303 tempo 1 x 10, 2 x 8
Ab Work:
-G Straight-Leg Hanging Leg Raises 1 x 20. Last Time: 1 x 16
Duration: 1 hour 5 minutes
Comments:
Man this workout really hit all the muscles I wanted to hard. Some of the Last Times are NA because I was using a tempo on something I wasn’t supposed to so they aren’t applicable here.
[quote]El_Animal wrote:
helga wrote:
How are you progressing since we told you to can the cario?
lol
Pretty good. I’ve been taking progress pics and my strength seems to be going up faster. However, as I said before I can’t post the progress pics until I get them developed. I don’t have a digital camera and have to rely on that stupid Kodak Easyshare shit.
Thanks for checking up.
[/quote]
I am looking forward to the update. Keep up the good work.
Hey man keep up the good work. I just went thru most of the journal, and its a really inspriring read. You work very hard and seem hungry in the gym.
My only recommendation would be if you REALLY want to add size you gotta be eating.
Eating, eating, eating, get 3500-4000 cals if you can. Hell, maybe you’ll add some BF but the mass and strength you’re looking for will come to you much quicker and in more massive quantities. You can cut the BF away when needed.
Like I said, you’re doing great so theres no reason you gotta change, but those are my opinions nonetheless. Keep it up whatever you decide to do.
[quote]MMYeah wrote:
Hey man keep up the good work. I just went thru most of the journal, and its a really inspriring read. You work very hard and seem hungry in the gym.
My only recommendation would be if you REALLY want to add size you gotta be eating.
Eating, eating, eating, get 3500-4000 cals if you can. Hell, maybe you’ll add some BF but the mass and strength you’re looking for will come to you much quicker and in more massive quantities. You can cut the BF away when needed.
Like I said, you’re doing great so theres no reason you gotta change, but those are my opinions nonetheless. Keep it up whatever you decide to do.[/quote]
I appreciate the advice man but, I have a nutritionist. So, it’s pretty much up to him as to what I do.
[quote]El_Animal wrote:
MMYeah wrote:
Hey man keep up the good work. I just went thru most of the journal, and its a really inspriring read. You work very hard and seem hungry in the gym.
My only recommendation would be if you REALLY want to add size you gotta be eating.
Eating, eating, eating, get 3500-4000 cals if you can. Hell, maybe you’ll add some BF but the mass and strength you’re looking for will come to you much quicker and in more massive quantities. You can cut the BF away when needed.
Like I said, you’re doing great so theres no reason you gotta change, but those are my opinions nonetheless. Keep it up whatever you decide to do.
I appreciate the advice man but, I have a nutritionist. So, it’s pretty much up to him as to what I do.
[/quote]
My advice would be to think critically about everything your nutritionist tells you. A few years ago my parents arranged for me one of the more popular nutritionists in NYC and she didn’t know crap about nutrition for people who want to put on size, even though she claimed that she did. I had really shitty progress during the brief period of time in which I listened to her. Just my 2c.
[quote]El_Animal wrote:
I appreciate the advice man but, I have a nutritionist. So, it’s pretty much up to him as to what I do.
[/quote]
I think that it is great that you are comitted enough to spend the cash on a nutritionist, but I think you have other more pressing issues.
When you started this thread your ‘long term’ goal was to compete in BB by the end of this year. From your other posts I can see that you follow BB’ing very closely and have a lot of motivation.
I think that you need to re-assess your goals. You are 17 (maybe 18 now) and if you want to compete BB I think you probably shouldnt aim to compete before age 20. I think that if you spent 18 months to 2 years on a hardcore bulk (with your metabolism I would get rid of the nutritionist and just eat like a pig) and then go on your first cut to compete you would be amazed with what you can achieve.
At your age you are in a position where if you set your goals appropriately and work towards it you can do anything (subject to genetics) whether that be BB or Powerlifting or Strongman.
Work out what you want to do (give yourself two years to get there) and then eat, eat, lift and sleep.
Do you still plan to compete at the end of this year?
[quote]DemiAjax wrote:
El_Animal wrote:
MMYeah wrote:
Hey man keep up the good work. I just went thru most of the journal, and its a really inspriring read. You work very hard and seem hungry in the gym.
My only recommendation would be if you REALLY want to add size you gotta be eating.
Eating, eating, eating, get 3500-4000 cals if you can. Hell, maybe you’ll add some BF but the mass and strength you’re looking for will come to you much quicker and in more massive quantities. You can cut the BF away when needed.
Like I said, you’re doing great so theres no reason you gotta change, but those are my opinions nonetheless. Keep it up whatever you decide to do.
I appreciate the advice man but, I have a nutritionist. So, it’s pretty much up to him as to what I do.
My advice would be to think critically about everything your nutritionist tells you. A few years ago my parents arranged for me one of the more popular nutritionists in NYC and she didn’t know crap about nutrition for people who want to put on size, even though she claimed that she did. I had really shitty progress during the brief period of time in which I listened to her. Just my 2c. [/quote]
The nutritionist is specifically for bodybuilders.
I do, however, question everything.
[quote]helga wrote:
El_Animal wrote:
I appreciate the advice man but, I have a nutritionist. So, it’s pretty much up to him as to what I do.
I think that it is great that you are comitted enough to spend the cash on a nutritionist, but I think you have other more pressing issues.
When you started this thread your ‘long term’ goal was to compete in BB by the end of this year. From your other posts I can see that you follow BB’ing very closely and have a lot of motivation.
I think that you need to re-assess your goals. You are 17 (maybe 18 now) and if you want to compete BB I think you probably shouldnt aim to compete before age 20. I think that if you spent 18 months to 2 years on a hardcore bulk (with your metabolism I would get rid of the nutritionist and just eat like a pig) and then go on your first cut to compete you would be amazed with what you can achieve.
At your age you are in a position where if you set your goals appropriately and work towards it you can do anything (subject to genetics) whether that be BB or Powerlifting or Strongman.
Work out what you want to do (give yourself two years to get there) and then eat, eat, lift and sleep.
Do you still plan to compete at the end of this year?[/quote]
I’m still 17.
I’m not sure I want to break my ties with my nutritionist just yet. A fellow bodybuilder who competes reffered me to him and I have become good friends with my nutritionist. I have learned a great deal from him. He has me doing a lot of hellpful things that I wasn’t doing/didn’t think of before that help a lot with my somatotype.
I don’t really believe in gaining weight just for the sake of gaining weight. I believe in gaining LBM and that’s what I focus on.
I’m not sure I’ll e able to compete in bodybuilding by the end of this year but I have reconsidered my goals a couple times in the past. See, I actually want to be COMPETITIVE when I compete but at the same time I want the experience/head start of competing at a young age. Right, now I’m looking at trying to compete before college.
Thanks for all your insight. Do you compete?
June 15th, 2006
Training: HSS-100 Back Specialization Pillars
Heavy: 4 - 6 rep range
-A Power Shrugs @ 265lbs 4 x 6, 1 x 4. 120 seconds rest between sets. Last Time: @ 245lbs 5 x 6
Superset: B1: 8 - 10 rep range B2: 10 - 12 rep range
-B1 Straight Arm Pull-Downs @ 115lbs 2 x 10, 1 x 9. No rest before B2. Last Time: @ 110lbs 2 x 10, 1 x 9
-B2 Calf Machine Shrugs @ 240lbs 3 x 12 with a 030 tempo. 90 seconds rest before B1. Last Time: @ 225lbs 2 x 12, 1 x 11
Special: 8 - 10 rep range drop set 10lbs
-C Old Standing Rows @ 50lbs 2 x 10-Drop set to 40lbs 2 x 6, 1 x 10-Drop Set to 40lbs 1 x 4. 90 seconds rest between sets. Last Time: 1 x 10-Drop set to 40lbs 1 x 5, 1 x 9-Drop Set to 40lbs 1 x 3, 1 x 8-Drop Set to 40lbs 1 x 4
100 rep set
-D Mid-Thigh Rack Pulls @ 135lbs. Last Time: 115lbs
Calf Work:
-E Unilateral Seated Calf Raises @ 27.5lbs with a 5 second negative and a 15 second pause at bottom 1 x 16. Last Time: 1 x 16 @ 25lbs
Duration: 1 hour 5 minutes
Comments:
This was a great workout. increases all around. i intend to increase everything except the 100 rep set next time. I took CT’s advice and used straps for the rack pulls. I am training my back after all - not my forearms. On the power shrugs, I think I could’ve been able to get that last set to 6 but my grip gave out.
[quote]El_Animal wrote:
I’m still 17.
I’m not sure I want to break my ties with my nutritionist just yet. A fellow bodybuilder who competes reffered me to him and I have become good friends with my nutritionist. I have learned a great deal from him. He has me doing a lot of hellpful things that I wasn’t doing/didn’t think of before that help a lot with my somatotype.
I don’t really believe in gaining weight just for the sake of gaining weight. I believe in gaining LBM and that’s what I focus on.
I’m not sure I’ll e able to compete in bodybuilding by the end of this year but I have reconsidered my goals a couple times in the past. See, I actually want to be COMPETITIVE when I compete but at the same time I want the experience/head start of competing at a young age. Right, now I’m looking at trying to compete before college.
Thanks for all your insight. Do you compete?
[/quote]
I have never competed in BB so you can definately take my advice with a grain of salt.
You certainly have a good head on those shoulders of yours and you seem to be able to make intelligent and well thought out decisions. You should definately be congratulated for that, especially at 17.
As long as you get your goals sorted out you will do well at whatever you want to.
It didnt come across well in my previuos post, but I was trying to stress the importance of clarifying your goals which seemed a bit mixed up at the start of this thread and not hassling you about the nutritionist. It sounds like you have the goals worked out a bit more which is excellent and if the nutritionist is helping that is great.
I will be the first to congratulate you when you compete and I look forward to seeing what you are capable of.
[quote]helga wrote:
El_Animal wrote:
I’m still 17.
I’m not sure I want to break my ties with my nutritionist just yet. A fellow bodybuilder who competes reffered me to him and I have become good friends with my nutritionist. I have learned a great deal from him. He has me doing a lot of hellpful things that I wasn’t doing/didn’t think of before that help a lot with my somatotype.
I don’t really believe in gaining weight just for the sake of gaining weight. I believe in gaining LBM and that’s what I focus on.
I’m not sure I’ll e able to compete in bodybuilding by the end of this year but I have reconsidered my goals a couple times in the past. See, I actually want to be COMPETITIVE when I compete but at the same time I want the experience/head start of competing at a young age. Right, now I’m looking at trying to compete before college.
Thanks for all your insight. Do you compete?
I have never competed in BB so you can definately take my advice with a grain of salt.
You certainly have a good head on those shoulders of yours and you seem to be able to make intelligent and well thought out decisions. You should definately be congratulated for that, especially at 17.
As long as you get your goals sorted out you will do well at whatever you want to.
It didnt come across well in my previuos post, but I was trying to stress the importance of clarifying your goals which seemed a bit mixed up at the start of this thread and not hassling you about the nutritionist. It sounds like you have the goals worked out a bit more which is excellent and if the nutritionist is helping that is great.
I will be the first to congratulate you when you compete and I look forward to seeing what you are capable of.[/quote]
I don’t take your advice with a grain of salt - I value it. That’s why I amde a journal to begin with. I seek input from more experienced people.
I will still be strving to achieve my goals that I put at the beginning of this thread. however, if they quickly become unrealistic for whatever reason, I won’t hesitate tompostpone them a bit. My main focus is to get the epxerience before I go off to college.
I want to thank you again for helping me and encouraging me.
June 16th, 2006
Training: HSS-100 Back Specialization Back Thickness
Heavy: 4 - 6 rep range
-A Power Barbell Rows @ 185lbs 5 x 6. 120 seconds rest between sets. Last Time: 175lbs
Superset: B1: Max reps B2: 8 - 10 rep range rest pause then max reps
-B1 Reverse Rows @ Bodyweight 1 x 9, 1 x 7. 1 x 6 with a 030 tempo. No rest before B2. Last Time: 1 x 6, 2 x 5
-B2 Incline Bench Shrugs @ 40lbs 1 x 10 x 4, 2 x 10 x 3. 90 seconds rest before B1. Last Time: @ 50lbs 1 x 9 x 3, @ 40lbs 2 x 9 x 3
Special: 21s rep method
-C Wide-Grip Seated Rows @ 77.5lbs with the 21 method. 90 seconds rest between sets. Last Time: 75lbs
100 rep set
-D Cable Scapular Retraction @ 45lbs. Last Time: 30lbs
Ab Work:
-E Nautilus Ab Machine @ 105lbs with a 303 tempo 1 x 13. Last Time: @ 100lbs 1 x 12
Duration: 50 minutes
Comments:
Last night I got 13 hours of sleep and I feel like a new man. I’m looking back at how I entered this workout last week and I can’t believe I made all of those typos! I called it back width instead of back thickness etc. Anyway, improvements all around and I feel ready to take on the Legs and Shoulders tomorrow.
June 17th, 2006
Training: HSS-100 Back Specialization Legs and Shoulders
Quads: A: 8 - 10 rep range with the 1.5 method B: 10 - 12 rep range with a 808 tempo
-A Bulgarian Squats @ 40lbs with the 1.5 method 4 x 8. 60 seconds rest between sets. Last Time: 1 x 8, 1 x 7, 2 x 6
-B Hack Squats @ 40lbs with a 808 tempo 1 x 10, 1 x 6, 1 x 5. 60 seconds rest between sets. Last Time: 1 x 9, 1 x 4, @ 20lbs 1 x 4
Hamstrings: C: 8 - 10 rep range no tempo D: 10 - 12 rep range 303 tempo
-C Good Mornings @ 125lbs 4 x 8. 60 seconds rest between sets. Last Time: @ 115lbs 4 x 8
-D Unilateral Lying Leg Curls @ 30lbs with a 303 tempo 1 x 10, 2 x 7. 60 seconds rest between sets. Last Time: 1 x 10, 1 x 8 1 x 6
Shoulders: E: 8 - 10 rep range no tempo F: 10 - 12 rep range 303 tempo
-E Standing Barbell Military Presses @ 105lbs 3 x 8, 1 x 5. 60 seconds rest between sets. Last Time: @ 100lbs 2 x 8, 2 x 6.
-F Rear Lateral Raises @ 20lbs with a 303 tempo 3 x 10. 60 seconds rest between sets. Last Time: @ 15lbs 2 x 10, @ 20lbs 1 x 8.
Calf Work:
-G Standing Calf Raises @ 310lbs with a 15 second pause at bottom and 5 second negative 1 x 9. Last Time: @ 300lbs 1 x 10
Duration: 1 hour 5 minutes
Comments:
This workout always kicks my ass and I’m glad it does. My legs are my other weakness besides my back. I will be working to bring them up next. Not much improvement on the leg curls. I think it’s my positioning. Other than that, improvements all around today.