Made good progress again on running tonight…it’s funny, I never used to think of making “progress” the way I do now when running. Though it does help when you have specific goals in mind.
I can tell I’m definitely looking leaner already for sure.
[quote]Vegg wrote:
Cephalic_Carnage wrote:
Vegg wrote:
Alright, here’s what I’m thinking for arms day:
-Smith Reverse Grip Bench
-PJR Pullovers
-Cable Press downs (dunno about these, I never really feel them in my tris for some reason)
-Preacher Curls
-Incline DB Curls
-Cheat Hammer Curls
Cheat Hammer Curls? You’ve already injured your knees dude, want to injure your brachioradialis as well?
Not that I’m against loose form as such, but I’d like to see a vid of those… Cheating is something that you have to learn how to do properly, and at your arm-size, that isn’t really something you should need yet.
(no offense meant)
How do you do the cable pressdowns? If necessary, post a vid.
For some strange reason I like training bis before tris if using an all-arms day, but that’s just me.
I’d add BB curls or an Offset Curl variation as first exercise instead of either preachers or regular inclines…
As for the reason I have tendonosis, well… When I first started working out properly about ten months ago, I tended to bounce my squats out of the bottom. That kind of aggravated my knees, and one day I went to rugby practice and my knees basically exploded.
Then last summer I started heavy squatting before they were fully healed. My squat went from about 185lbs all the way to 315 in less than a month, but my knees started hurting again. I looked it up and found out it was tendonosis, and haven’t squatted since.
Yeah… So basically I have tendonosis because I was an idiot.
Shame about that… Oh well, life teaches harsh lessons…
#Edit: You didn’t squat narrow-stance, knees-out-in-front, did you?
Well, the cheat hammer curls don’t exactly involve that much cheating really. I do them like this:
They feel great, and I’m able to work up to about 70-80lb DBs without a problem. If I start feeling any pain, I’ll drop them.
So BB curls first? I might do this then:
-Standing BB curls
-Preacher Curls
-Hammer Curls
For the pressdowns, I’ll see if I can tighten up my form. I’ll also switch from ropes to a straight bar.
Also, strangely enough, the squats were done with a wide powerlifting style stance.
Thanks for the help.[/quote]
Well that’s more cheating than you need to be doing at the moment 
Btw, just do Pinwheels, really… You can go heavier on those and they are easier to progress on… Also work better than hammers when cheating:
Yeah, straight bar on pressdowns… Imo rope feels like you’re not doing anything actually, just that your tris become weaker and weaker (weird to describe).
Alright, I’ll give those pinwheels a try.
Decent workout today.
BB Bench
135 x12
185 x10
205 x5
215 x4/4/3
T-Bar Row*
45 x10
90 x10
135 x6
115 x9
Smith Low-Incline Bench Press*
90 x8
140 x8/6/6
Chin-up
bw x5/5/5
DB low-incline Flies
30’s x15
35’s x15
1-arm DB row
65 x15 (per arm)
75 x22 (rep PR)
100 x8 (PR!!!)
*On T-Bar Row & Smith Incline Press, weight is only weight added to bar since I have no idea what the starting weight of the bar is. I think the Smith is 10-20lbs, but I have no idea on the T-Bar setup.
The T-bar row feels awkward, but I think it’s just because it’s something new for me. I’ll leave it in the mix for a few weeks and see if I like it more/less than BB rowing.
The DB rows felt awesome. I was shooting for 15 reps on 75# set and just kept going. I rested for a few minutes, caught my breath, and figured I’d give the 100’s a try. I was using a little body english on these towards the end, but not bad.
Okay, I had a messed up Sunday and slept 3 hours last night and have felt like death all day. I hate to say it but I’m skipping legs this week and will probably not be training to failure this week to maybe recover a little bit. Starting to feel a bit beaten down.
About to take a 2 hours nap. Ah. Train hard guys don’t be a pussy like me.
[quote]bugeishaAD wrote:
Okay, I had a messed up Sunday and slept 3 hours last night and have felt like death all day. I hate to say it but I’m skipping legs this week and will probably not be training to failure this week to maybe recover a little bit. Starting to feel a bit beaten down.
About to take a 2 hours nap. Ah. Train hard guys don’t be a pussy like me.[/quote]
Something tells me that you’ll be back to the gym full force in 2-4 days
Note: if you’re getting sick of massive eating, go a little easier in the kitchen now if you really want to “cruise” for a week. Build back up to previous amount of food 2 (or so) days before you start lifting seriously again.
If you’re fine with the massive eating, then keep it up to help you recover faster…
[quote]Cephalic_Carnage wrote:
bugeishaAD wrote:
Okay, I had a messed up Sunday and slept 3 hours last night and have felt like death all day. I hate to say it but I’m skipping legs this week and will probably not be training to failure this week to maybe recover a little bit. Starting to feel a bit beaten down.
About to take a 2 hours nap. Ah. Train hard guys don’t be a pussy like me.
Something tells me that you’ll be back to the gym full force in 2-4 days
Note: if you’re getting sick of massive eating, go a little easier in the kitchen now if you really want to “cruise” for a week. Build back up to previous amount of food 2 (or so) days before you start lifting seriously again.
If you’re fine with the massive eating, then keep it up to help you recover faster…[/quote]
CC you aren’t supposed to offer actual advice in this situation…just call him a pussy and leave it at that. Like this:
Bug - stop being a fucking pussy.
Back and Chest
HS wide chest press - 6 plates x10/8/8/8/7
superset with
Pushups - 20/20/20/15/15
Dead Lift - 315 x 8/8 -365x5 / 315 x 12(FUCK!)
superset with
Neutral grip chin up - 8/8/7/7
Fuckin high rep dead lifts, i mean that in a good way.
H.S incline -
4 plates x 12
6 plates x 10
6 plates x 8 drop to 4 plates x 15
Voyeur shrug - 190 lbs x 12/12/12/12
superset with
Free motion horizontal row - 150 x 10/10/10/9
Comments: Hot damn, dead lifts from the floor supersetted with chin ups was either the dumbest fucking thing ive ever done, or the smartest, because that tore my back right the hell up.
I dont rememeber the last time i did a set of dead lifts over 3-5 reps off the floor, and I think was using 205 lbs then, it was a good while ago.
I could probably get away with only doing the first superset for my chest and it would still grow, but I wanted to pump some more blood into the pecs so i added the incline hammerstrength stuff between the deads and and shrug/rows.
Got paid a day early thanks to Veterans day, God Bless those veterans, besides putting their ass on the line for me, they are getting me my check a day early so I can go grocery shopping.
Bug has a vag…
–JB
[quote]josh86 wrote:
Cephalic_Carnage wrote:
bugeishaAD wrote:
Okay, I had a messed up Sunday and slept 3 hours last night and have felt like death all day. I hate to say it but I’m skipping legs this week and will probably not be training to failure this week to maybe recover a little bit. Starting to feel a bit beaten down.
About to take a 2 hours nap. Ah. Train hard guys don’t be a pussy like me.
Something tells me that you’ll be back to the gym full force in 2-4 days
Note: if you’re getting sick of massive eating, go a little easier in the kitchen now if you really want to “cruise” for a week. Build back up to previous amount of food 2 (or so) days before you start lifting seriously again.
If you’re fine with the massive eating, then keep it up to help you recover faster…
CC you aren’t supposed to offer actual advice in this situation…just call him a pussy and leave it at that. Like this:
Bug - stop being a fucking pussy.
[/quote]
Well, he was complaining about me neglecting him before… (you didn’t comment on my pictures CC, WAAAAAAH!!!111)
And I’ve been an ass to enough people in the forum today
Just kidding bug
[quote]WS4JB wrote:
Back and Chest
HS wide chest press - 6 plates x10/8/8/8/7
superset with
Pushups - 20/20/20/15/15
Dead Lift - 315 x 8/8 -365x5 / 315 x 12(FUCK!)
superset with
Neutral grip chin up - 8/8/7/7
Fuckin high rep dead lifts, i mean that in a good way.
H.S incline -
4 plates x 12
6 plates x 10
6 plates x 8 drop to 4 plates x 15
Voyeur shrug - 190 lbs x 12/12/12/12
superset with
Free motion horizontal row - 150 x 10/10/10/9
Comments: Hot damn, dead lifts from the floor supersetted with chin ups was either the dumbest fucking thing ive ever done, or the smartest, because that tore my back right the hell up.
I dont rememeber the last time i did a set of dead lifts over 3-5 reps off the floor, and I think was using 205 lbs then, it was a good while ago.
I could probably get away with only doing the first superset for my chest and it would still grow, but I wanted to pump some more blood into the pecs so i added the incline hammerstrength stuff between the deads and and shrug/rows.
Got paid a day early thanks to Veterans day, God Bless those veterans, besides putting their ass on the line for me, they are getting me my check a day early so I can go grocery shopping.
Bug has a vag…
–JB
[/quote]
Hmm, are you supersetting and mixing back and chest due to time constraints? If time is not the issue, then I’d do 'em one after the other (easier progression).
Dear Bug,
We of the BOI have taken up a collection to aid in your recovery. We will be sending you a care package of the following items to get you back feeling fresh again:
Vagisil
Summer’s Eve
Tampax (Heavy Flow)
Large Marge’s Extra Strength Pussy Wipes
rest up, eat up and get back in there, man!
Sumo Deadlift
135x3
225x3
245x3
275x1
315x1
325x1
345xmiss
375xmiss
Lat Pulldown
45x20
65x15
75x15
Cable Row
55x20
65x15
75x15
Alt DB Curls
20’sx15
30’sx12
EZ Bar Curls
55x12
55x10
65x10
CG Bench
135x20 PR
My deadlift has officially stalled. So I’ll be taking some time off of that, even though I intend to get 405 by Christmas. On 345 I lost my grip. I can make a bunch of excuses as to why I lost my grip, but I’m just going to back off for awhile and focus on my box squat.
I can’t move my arms.
When I got home, I could barely lift the 1/2 gallon jug of Oj to my mouth.
I lifted with 2 younger guys from school, both are genetic freaks. They bench over 225 and weigh less the 150lbs.
I feel great.
[quote]xb-C wrote:
Sumo Deadlift
135x3
225x3
245x3
275x1
315x1
325x1
345xmiss
375xmiss
Lat Pulldown
45x20
65x15
75x15
Cable Row
55x20
65x15
75x15
Alt DB Curls
20’sx15
30’sx12
EZ Bar Curls
55x12
55x10
65x10
CG Bench
135x20 PR
My deadlift has officially stalled. So I’ll be taking some time off of that, even though I intend to get 405 by Christmas. On 345 I lost my grip. I can make a bunch of excuses as to why I lost my grip, but I’m just going to back off for awhile and focus on my box squat.
I can’t move my arms.
When I got home, I could barely lift the 1/2 gallon jug of Oj to my mouth.
I lifted with 2 younger guys from school, both are genetic freaks. They bench over 225 and weigh less the 150lbs.
I feel great.
[/quote]
As well as box squats, try doing some heavy rackpulls and Kroc rows. They should get you past your plateau in no time.
[quote]jstines wrote:
Dear Bug,
We of the BOI have taken up a collection to aid in your recovery. We will be sending you a care package of the following items to get you back feeling fresh again:
Vagisil
Summer’s Eve
Tampax (Heavy Flow)
Large Marge’s Extra Strength Pussy Wipes
rest up, eat up and get back in there, man!
[/quote]
Lol fucking classic!
[quote]Vegg wrote:
As well as box squats, try doing some heavy rackpulls and Kroc rows. They should get you past your plateau in no time.[/quote]
I’ve tried rack pulls and I’m not too big of a fan.
I’ll give kroc rows a try next week though.
I’ll push for a 350 box squat in the next 8-10 weeks w/ wraps and a belt.
sniff sniff they like me! they really like me!
Haha, I appreciate the “KIND” words (josh Im gonna kill you) fellas. Just woke up from my nap a little bit ago…
CC, wah wah, etc. Eating is fine, I took those two weeks “off” of massssssssssive eating and so I’m good, so I’ll keep pounding away at the food. We’ll see how I’m feeling tomorrow.
could you get that vagisil here overnight by the way? my downstairs mixup is already getting kind of crusty.
[quote]bugeishaAD wrote:
could you get that vagisil here overnight by the way? my downstairs mixup is already getting kind of crusty.[/quote]
I officially just puked in my mouth.
[quote]bugeishaAD wrote:
sniff sniff they like me! they really like me!
Haha, I appreciate the “KIND” words (josh Im gonna kill you) fellas. Just woke up from my nap a little bit ago…
CC, wah wah, etc. Eating is fine, I took those two weeks “off” of massssssssssive eating and so I’m good, so I’ll keep pounding away at the food. We’ll see how I’m feeling tomorrow.
could you get that vagisil here overnight by the way? my downstairs mixup is already getting kind of crusty.[/quote]
Lol man, you know you love it! What kind of friend would I be if I didn’t call you a fucking pussy when you are having a back off week? I wouldn’t want a lifting oriented friend who didn’t do that for me.
Week II
Workout 2: Back, Biceps & Forearms
Lat pulldown
82x15:warm-up
102x12
122x10
132x8
Bent-over BB row
120x12
140x10
170x10
One-arm DB row
85x8,8
Seated cable row
122x10
142x10,10
Hyper extension
BWx10,10
Alternate DB curls
25²x10,10
Hammer curls
45²x8,8
Concentration curls
30x10,8,8
DB reverse wrist curl
25x12,10
DB wrist curl
30x15,15
Had a good grove going this session tonight. Dropped the weight a bit on some exercises to get a better mind muscle connection and feel the muscles working. I have a pump now still post workout and I feel it in all the right places.
[quote]xb-C wrote:
bugeishaAD wrote:
could you get that vagisil here overnight by the way? my downstairs mixup is already getting kind of crusty.
I officially just puked in my mouth.
[/quote]
x2