Shoulders didn’t exactly feel good today, so I didn’t do as well as I hoped- wanted at least 6 with 75lb DBs. I also went lightish with lateral raises.
DB shoulder press
40lbsx8
50lbsx8
60lbsx6
75lbsx3.5 
65lbsx8
HS shoulder press(weight/side)
45lbsx10
70lbsx8
80lbsx8
90lbsx11, 8
DB lateral raises
15lbsx8
20lbsx8
30lbsx14
Reverse Flys
135lbsx10
150lbsx8
165lbsx8
190lbsx8
180lbsx8
Starting to highlight my working sets from now on.
you guys only do one or two working set?
i do like 4 exercises of 4 workin sets then 2 exercises of 3 sets for a pump. anywayyy
heres arms for today.
CGBP
185x8
195x8
195x8
195x7
ill be moving to 205 next session, last time i did CGBP i was doing 225x5, dont know why i lost so much strength in this movement yet my triceps got bigger.
everyone has been talking about pinwheel curls so i caved in and tried them. i did em like Scoot M or whoever suggest “trying to put something in your breast pocket”
50’s
x5? i wasnt paying attention to numbers
x8
x5-6 again i lost count
Bent Behind neck ext’s on cable
192
x8
x6
x6
EZ curl to forehead
35’s each side
x8
x6
x6
25’s
x8
then i just fucked around on the cable for curls in the last 1/4 ROM to continue my pump
Pushdowns with E-Z style grip
132x a lot
132x12
…i have 132x3 in my log but i didnt bother keeping count of the first set i know it was more than 12 though.
i have a question too, howcome everytime i do pushdowns my left shoulder like anterior delt area feels completly fucked up afterwards? i have one of those single strap backpacks that goes diagonally and i usually put my arm in it after im done to act like a sling because it hurts if i just let it dangle.
i can also just like flex that area and it cracks down to like my mid back on the left side. i just know somethin aint right.
Scoot? Come on lol
[quote]LiveFromThe781 wrote:
you guys only do one or two working set?
i do like 4 exercises of 4 workin sets then 2 exercises of 3 sets for a pump. anywayy
[/quote]
Yep, if I’m doing RP then its 1 triple RP set. If I’m not RPing then its one all out 6-8 and one all out 8-12 (20 rep if quads).
This is probably why you aren’t progressing as fast as you would like man, you should seriously consider taking CC’s advice (which would be the same as my advice, as I’ve taken his and seen great progress).
[quote]josh86 wrote:
LiveFromThe781 wrote:
you guys only do one or two working set?
i do like 4 exercises of 4 workin sets then 2 exercises of 3 sets for a pump. anywayy
Yep, if I’m doing RP then its 1 triple RP set. If I’m not RPing then its one all out 6-8 and one all out 8-12 (20 rep if quads).
This is probably why you aren’t progressing as fast as you would like man, you should seriously consider taking CC’s advice (which would be the same as my advice, as I’ve taken his and seen great progress).[/quote]
I concur. I am progressing easier and actually enjoy lifting a lot more by training that way.
Josh: I liked your old avatar better.
Went and lifted with a friend at his gym, doing it again tomorrow, just for fun. Hit 325x5 on squats, considering in the past I’ve hit 335x12, it was a bit disappointing…but considering I hadn’t squatted heavy-ish in a couple months, not TOO shabby.
Looking forward to using some HS machines tomorrow for some chest and back stuff.
[quote]Scott M wrote:
Scoot? Come on lol[/quote]
Should you ever manage to annoy me in the future… You know what I’ll be calling you ;D
[quote]ajweins wrote:
Josh: I liked your old avatar better.[/quote]
How can you say that? Josh took my advice and, guess what, got huge within 3 months or so (and also black, that’s a side-effect from not doing 2+ sets at the same weight anymore because only skinny white kids do shit like that and that’s why they’re skinny and white). And now that he’s turned into some huge black stud you’re gone all jealous… Get a grip dude, people make progress ya know?
;P
[quote]Cephalic_Carnage wrote:
ajweins wrote:
Josh: I liked your old avatar better.
How can you say that? Josh took my advice and, guess what, got huge within 3 months or so (and also black, that’s a side-effect from not doing 2+ sets at the same weight anymore because only skinny white kids do shit like that and that’s why they’re skinny and white). And now that he’s turned into some huge black stud you’re gone all jealous… Get a grip dude, people make progress ya know?
;P
[/quote]
Yeah for real man, no one likes a hater!
CC - I’m really starting to think you’re a comedian by profession over there in Germany. =P
i dont know, 2 working sets on a 4 day split id be out of the gym in 15 minutes. 2 sets of CGBP and 2 sets of pinwheels? idk, it doesnt seem like anywhere near enough. especailly cause i wouldnt be hitting them again for another week. with DC you hit your muscles every 4 days or something, cant recall off the top of my head but its soon enough so that its possible to grow. with a 7 day gap i think its too far and inbetween to see anything.
i think im going to stick to training my back with only 2 EXERCISES (deadlifts and cybex row) but i do a total of like 9 working sets.
Well, we are getting hammered again with snow today. Just about every school district in the state is closed, which means the gym is closed. Good times…
i think its funny they closed all the schools here yet theres no snow, they just thought there was going to be a ton of it…still waiting.
[quote]LiveFromThe781 wrote:
i dont know, 2 working sets on a 4 day split id be out of the gym in 15 minutes. 2 sets of CGBP and 2 sets of pinwheels? idk, it doesnt seem like anywhere near enough. especailly cause i wouldnt be hitting them again for another week. with DC you hit your muscles every 4 days or something, cant recall off the top of my head but its soon enough so that its possible to grow. with a 7 day gap i think its too far and inbetween to see anything.
i think im going to stick to training my back with only 2 EXERCISES (deadlifts and cybex row) but i do a total of like 9 working sets.
[/quote]
Man, cutting down my working sets was the best thing I’ve done for my progress.
[quote]LiveFromThe781 wrote:
i dont know, 2 working sets on a 4 day split id be out of the gym in 15 minutes. 2 sets of CGBP and 2 sets of pinwheels? idk, it doesnt seem like anywhere near enough. especailly cause i wouldnt be hitting them again for another week. with DC you hit your muscles every 4 days or something, cant recall off the top of my head but its soon enough so that its possible to grow. with a 7 day gap i think its too far and inbetween to see anything.
i think im going to stick to training my back with only 2 EXERCISES (deadlifts and cybex row) but i do a total of like 9 working sets.
[/quote]
So not true man…ask Bug, JB, dre, etc how much progress I’ve made in the last 6 months and pretty much all of that time was spent doing either 1 top heavy set and then a lighter set both done all out or 1 triple RP set or something along those lines. In 6 months I’ve gone from about 182lbs at around 12% BF to 219 lbs around 16-18% bf. Do the math that’s around 20-23lbs of muscle and it could have been done cleaner if I watched my carbs in the evening a bit more. I’m now doing like a small mini-cub type thing to get my waste in check again and will be continuing the mass gains…definitely don’t plan a real cut for a long time.
You can do what you want man, but you have said yourself you’re sick of not progressing as fast as you’d like. Do you have anything to lose by TRYING our suggestions? This sport is all about trial and error…give our ideas a try and if you don’t like it just switch back.
Your back idea doesn’t sound good either. That’s basically 2 thickness movements and no width. If you want to do just 2 why not do deadlift or rack pull or yates row and then a lat pulldown or rack chin or whatever you like for width.
Lifted again today with my friend at his gym, got to use the HS machines for chest and back, along with a bit of stuff for arms at the end.
Man oh man I loved those machines, I think despite having my own free weights I may have to get a membership somewhere that has them after my 4 years are up.
h4m - You don’t have to wait the full 4 years I don’t think before you start puting mass back on. From what I’ve heard after the initial boot camp the regular physical testing is a joke. That’s why you see lots of chubby people in the army, marines, etc. =P
Live all you really do when using a 1-2 work set approach is ramp up the weight over 4 (or 3) sets…
Still takes less time than 4 work sets + 1-2 warm-ups, but anyway…
What’s your split+exercises like now? If you want I can give you some suggestion to try…
Or look at pX’s training… He uses a 5-way and does about 2-3 exercises for biceps… On it’s own day. Sure, 35-40 min gym time, but how is that bad 
And you can merge workouts due to the lower volume and up your frequency slightly… Or just keep it the same…
The main idea is to make progression easier for you. Doesn’t matter how many sets and reps you do with 50 lb db’s or whatever, the guy curling the 90’s with decent form for 1 set of 6-8 still has bigger arms than you.
Hi Fella’s,
Just wanted to add my support to the suggestions with regard to the approx “two” working sets. I’ve been lifting for ten…ish years and this is the one piece of advice that has really worked for me, and it’s only through hearing others confirming my suspicions that i shook off the shackles of the 4x6 at the same weight syndrome.
I’m not doing full “DC” training as yet but i’m certainly progressing that way.
Regardless i think most will agree that it really helps you focus when you know that it’s only one “heavy” set and one “lighter” set on a body part (after warm ups). For those that are worried about the “pump”, the lighter set should take care of that as well. So as long as you have some experience lifting it really is a win win situation.
Really enjoy the thread guys,
Keep lifting,
Pat
Pat I definitely agree it helps mentally as well. Its easier to push yourself to the limit knowing that its just that one heavy set and then after that you get to go lighter. Then when that lighter set comes you get to tell yourself this is it, I push this all-out and then I’m done.
I hate setbacks.
Been sick the past 3 days…had one shitty workout and then 2 days off.
I’ve also barely met maintenance cals.
Gonna hit back/bis today and hopefully I can kick some ass instead of wish I was home sleeping. lol
I like the idea of your cutting down worksets.
If your not doing a set balls-to-the wall and it’s not a warm up…whats the point? lol 
DG