So I thought you guys would love this…Notice the bench has 30, 40, and 50 lb dumbbell sitting on the floor. That’s where my girl was doing her DB rows. In the background are some super jacked fools curling literally JUST THE BAR in the squat rack. Fucking douches.
[quote]josh86 wrote:
So I thought you guys would love this…Notice the bench has 30, 40, and 50 lb dumbbell sitting on the floor. That’s where my girl was doing her DB rows. In the background are some super jacked fools curling literally JUST THE BAR in the squat rack. Fucking douches.[/quote]
lol sounds about right out of the ‘fitness’ gyms lol
so does your girl have any friends who lift like that? lol you know I’m not far from you dood lol jk!
tell her congrats and thats awesome…now push for the 60’s lol!
DG
[quote]dre wrote:
Konichiwa bitches. Destroyed it in the gym last night.
Rack pulls - 1" above knee
135x10
225x10
315x10
375x8
405x8
455x8
475x5
495x3
515x3
525x3
535x1
545x1
Fuck yeah. That’s more like it. I love rack pulls. No straps and no belt were used either. On the last couple of sets I felt like the lower part of my lats were going to rip right off my body. Awesome stuff.
T-Bar rows
1 plate - 10
2 plates - 10
3 plates - 8
4 plates - 4
wide grip lat pulldowns
60x10
60x10
60x10
bent over barbell rows
135x10
145x8
155x8
didn’t really want to do barbell rows but the gym was packed and i didn’t want to wait to for a bench for some kroc rows.
overall a great session. it’s awesome to hold 545 lbs in your bare hands. it’s also nice to know that my grip won’t be a limiting factor in deadlifts.[/quote]
the grip factor is a little different in deadlifts. im not sure why exactly but my grip will give out after a few sets of 385 and i can do way more on RPs without it giving out. maybe its the shortened ROM and your grip has more to do with TUT than weight.
so if anyone’s been following my posts you know that yesterday i had an awful experience at the gym and left after like 15 minutes. today i went back to compensate for it, amazingly my glutes were sore after 1 set of leg pressing for 4 reps with a weight i usually get 10 out of, and 1 set of squats with 135 for 10 reps…yeah.
so today, to save myself further psychological damage i decided instead of using the leg press like normal id do the hacksquat because i dont use the hacksquat therefore i dont have typical numbers for it so i cant beat myself up if i still had some bugs.
heres how it went.
Cybex Hack Squat
315x6
315x5
315x5
i like to keep my hands on my knees as i do this. i feel like it keeps me more stable and permits me to go deeper, theres also no way i can get upper body assistance as my elbows are locked. -also when i do these, my left leg in paticular seems to kind of flair, like its not driving straight and is zig-zagging sort of…not sure if you get what i mean but what is that a sign of other than quad weakness?
next i moved to the leg press to do my 20 rep since i was feeling more confident
Hammer Strength Leg Press
315x10, pause,x5
sadly i just didnt have it to go to 20.
Leg Press for reps
315x10
315x10
315x5
ok, looking at those numbers with the same weight it looks like i could have forced out 5 more on the 20 rep attempt but as someone whos done it with that weight on that machine twice so far, i can say i really didnt have it.
I hit shoulders today in a rushed session, not really worth posting. I was in one of the gyms where I hadn’t used the smith, and it wasn’t completely vertical and not counterweighted, so 225 on smith shoulder press was heavy as fuck. I got some stimulation anyways. Weight is 214. Sad. Wasit is under 36, arms still 16.5.
I think I’m gonna go in tomorrow and bullshit. Staying home tonight to eat and relax.
[quote]bugeishaAD wrote:
I hit shoulders today in a rushed session, not really worth posting. I was in one of the gyms where I hadn’t used the smith, and it wasn’t completely vertical and not counterweighted, so 225 on smith shoulder press was heavy as fuck. I got some stimulation anyways. Weight is 214. Sad. Wasit is under 36, arms still 16.5.
I think I’m gonna go in tomorrow and bullshit. Staying home tonight to eat and relax.[/quote]
hey bug after seeing you and a couple others try out the smythe machine shoulder press, now my gym has like 5 of them and i read about about being counterweighted and all that. How do you go about picking the best one to use?
[quote]crod266 wrote:
bugeishaAD wrote:
I hit shoulders today in a rushed session, not really worth posting. I was in one of the gyms where I hadn’t used the smith, and it wasn’t completely vertical and not counterweighted, so 225 on smith shoulder press was heavy as fuck. I got some stimulation anyways. Weight is 214. Sad. Wasit is under 36, arms still 16.5.
I think I’m gonna go in tomorrow and bullshit. Staying home tonight to eat and relax.
hey bug after seeing you and a couple others try out the smythe machine shoulder press, now my gym has like 5 of them and i read about about being counterweighted and all that. How do you go about picking the best one to use?[/quote]
You can disconnect the counterweights on some machines as far as I’ve heard/read… Check the t-cell, I believe jack reape wrote about it or maybe it was someone else… Don’t remember, just use search and you might get lucky 
[quote]LiveFromThe781 wrote:
so if anyone’s been following my posts you know that yesterday i had an awful experience at the gym and left after like 15 minutes. today i went back to compensate for it, amazingly my glutes were sore after 1 set of leg pressing for 4 reps with a weight i usually get 10 out of, and 1 set of squats with 135 for 10 reps…yeah.
so today, to save myself further psychological damage i decided instead of using the leg press like normal id do the hacksquat because i dont use the hacksquat therefore i dont have typical numbers for it so i cant beat myself up if i still had some bugs.
heres how it went.
Cybex Hack Squat
315x6
315x5
315x5
i like to keep my hands on my knees as i do this. i feel like it keeps me more stable and permits me to go deeper, theres also no way i can get upper body assistance as my elbows are locked. -also when i do these, my left leg in paticular seems to kind of flair, like its not driving straight and is zig-zagging sort of…not sure if you get what i mean but what is that a sign of other than quad weakness?
next i moved to the leg press to do my 20 rep since i was feeling more confident
Hammer Strength Leg Press
315x10, pause,x5
sadly i just didnt have it to go to 20.
Leg Press for reps
315x10
315x10
315x5
ok, looking at those numbers with the same weight it looks like i could have forced out 5 more on the 20 rep attempt but as someone whos done it with that weight on that machine twice so far, i can say i really didnt have it.[/quote]
Really sounds like you’re hitting some sort of brick wall here and on deadlifts… Let’s see what your next workout will look like… Though I’d say just deload for a while and make sure your eating is spot on…
Can’t really hurt.
[quote]Cephalic_Carnage wrote:
LiveFromThe781 wrote:
so if anyone’s been following my posts you know that yesterday i had an awful experience at the gym and left after like 15 minutes. today i went back to compensate for it, amazingly my glutes were sore after 1 set of leg pressing for 4 reps with a weight i usually get 10 out of, and 1 set of squats with 135 for 10 reps…yeah.
so today, to save myself further psychological damage i decided instead of using the leg press like normal id do the hacksquat because i dont use the hacksquat therefore i dont have typical numbers for it so i cant beat myself up if i still had some bugs.
heres how it went.
Cybex Hack Squat
315x6
315x5
315x5
i like to keep my hands on my knees as i do this. i feel like it keeps me more stable and permits me to go deeper, theres also no way i can get upper body assistance as my elbows are locked. -also when i do these, my left leg in paticular seems to kind of flair, like its not driving straight and is zig-zagging sort of…not sure if you get what i mean but what is that a sign of other than quad weakness?
next i moved to the leg press to do my 20 rep since i was feeling more confident
Hammer Strength Leg Press
315x10, pause,x5
sadly i just didnt have it to go to 20.
Leg Press for reps
315x10
315x10
315x5
ok, looking at those numbers with the same weight it looks like i could have forced out 5 more on the 20 rep attempt but as someone whos done it with that weight on that machine twice so far, i can say i really didnt have it.
Really sounds like you’re hitting some sort of brick wall here and on deadlifts… Let’s see what your next workout will look like… Though I’d say just deload for a while and make sure your eating is spot on…
Can’t really hurt.
[/quote]
the brick wall i was reffering to was my leg day on friday where i did 1 set of leg press for 4 reps and that was really it. i made up for it with that workout i just posted and things went well actually, my legs are pretty sore.
as for deadlifts, im going strap on 365 and just do like 3 or 4 sets of 6-10, stopping one rep before failure. i guess i really underestimate how hard some things are, for instance progressively loading up deadlifts over 2 sets of 5-6 reps like i was doing.
errr, i just re-read what you wrote idk why i thought it said something else.
anyway yea, idk whats been going on with leg day, everything has been progressing until just this week though. looking back, i did miss a session last week due to studying for finals and the most recent attempt i was feeling under the weather. so hopefully all that B.S. has passed although i may start to deload since i have been going at this for exactly 6 weeks (not including the week i missed) and that seems to be about the time frame for most really punishing routines before a deload is needed, although i dont want to get it in my head that i need a deload just because it has been 6 weeks either but even before that stuff some of my other things have been stalling so maybe a deload is in order…any suggestions?
12/22/08 upper back
kroc row
125x20 both arms
lat pulldown
140x8
160x8
180x8
180x8
horizontal row
forgot the weight, but jumping two plates until it got to a hard 10 reps
Hammer strength preacher
90x8
100x8
115x5
pinwheel
50x10
50x8
50x6
notes: found my new gym for the summer, 125 dumbells and they dont mind deadlifting according to this huge fellow i saw this morning. no power rack, but i can stand on the cardio platforms in the squat rack for rack pulls i hope.
come thursday well see if i they get pissed or not.
my arms were dead by the time i hit pinwheels, so not huge weight there.
Shoulder session Saturday, my shoulders suck. I’m not posting anything from the session because it’s not worth it.
so I generally don’t post up my splits, but I figured you guys can check it out and feel free to add any critique as you want 
mon: chest/bi
tues: hams/calves
wed: shoulders
thurs: legs (dominant quads and heavy stuff)
fri: back/bi/tri
sat/sun: rest
I gave shoulders their own day since I’ve never done this and I want shoulders like Wolf so I hope to pack some meat on there.
I know legs and back are back-2-back, but I plan on only squatting or deadlifting each week and not both. If I squat on leg day then I won’t DL on back day…or if I don’t squat…then I will dead. This is also followed by 2 days off.
I know hams get hit on the days I don’t squat, then with deads…then they have their own day…they are a weak part of mine so I don’t mind the added frequency.
Tri’s I know will also somewhat be hit 3x per week with chest and shoulders…then on friday with themselves. Another weak point I want to bring up so I’m not really minding and I don’t think they will overtrain.
Chest grows quick and is fairly proportioned so I hope to just add more size.
Back width is always accepted but I want to focus more on adding some beef back there.
Shoulders need more rear delts and I want more size in general…trap work as well.
arms need to grow…period! dang long ass arms. lol
hams calves need some size…quads more size is welcomed, but more and more sweep 
also seperation… but when bulking I’m not worrying too much about it. I started flexing them in between sets as Desmond Miller said he believes thats how he has gotten great seperation in his quads. We will see I guess.
Well thats a chunk of material there. lol
Any criticism by you handsome fellers is appreciated. lol
DG
[quote]Dirty Gerdy wrote:
so I generally don’t post up my splits, but I figured you guys can check it out and feel free to add any critique as you want
mon: chest/bi
tues: hams/calves
wed: shoulders
thurs: legs (dominant quads and heavy stuff)
fri: back/bi/tri
sat/sun: rest
I gave shoulders their own day since I’ve never done this and I want shoulders like Wolf so I hope to pack some meat on there.
I know legs and back are back-2-back, but I plan on only squatting or deadlifting each week and not both. If I squat on leg day then I won’t DL on back day…or if I don’t squat…then I will dead. This is also followed by 2 days off.
I know hams get hit on the days I don’t squat, then with deads…then they have their own day…they are a weak part of mine so I don’t mind the added frequency.
Tri’s I know will also somewhat be hit 3x per week with chest and shoulders…then on friday with themselves. Another weak point I want to bring up so I’m not really minding and I don’t think they will overtrain.
Chest grows quick and is fairly proportioned so I hope to just add more size.
Back width is always accepted but I want to focus more on adding some beef back there.
Shoulders need more rear delts and I want more size in general…trap work as well.
arms need to grow…period! dang long ass arms. lol
hams calves need some size…quads more size is welcomed, but more and more sweep also seperation… but when bulking I’m not worrying too much about it. I started flexing them in between sets as Desmond Miller said he believes thats how he has gotten great seperation in his quads. We will see I guess.
Well thats a chunk of material there. lol
Any criticism by you handsome fellers is appreciated. lol
DG[/quote]
I’ll write up something after dinner, mind going into detail as to what your exercise selection looks like for your weaker bodyparts (bis and tris esp.)?
DG - I like the split you are on and the one I’m doing currently is pretty similar to yours.
The only difference between our splits really is I give back it’s own day and pair shoulder/triceps together. However, I like your idea of giving shoulders their own day because my shoulders suck donkey balls.
But this will all be a moot point as I intend to start DC training in a couple of weeks.
[quote]dre wrote:
DG - I like the split you are on and the one I’m doing currently is pretty similar to yours.
The only difference between our splits really is I give back it’s own day and pair shoulder/triceps together. However, I like your idea of giving shoulders their own day because my shoulders suck donkey balls.
But this will all be a moot point as I intend to start DC training in a couple of weeks.[/quote]
Make sure to take your time between chest-delts-tris and backwidth/thickness on workouts 1a,b and c on DC or your performance will suffer like you wouldn’t believe…
[quote]Cephalic_Carnage wrote:
Dirty Gerdy wrote:
so I generally don’t post up my splits, but I figured you guys can check it out and feel free to add any critique as you want
mon: chest/bi
tues: hams/calves
wed: shoulders
thurs: legs (dominant quads and heavy stuff)
fri: back/bi/tri
sat/sun: rest
I gave shoulders their own day since I’ve never done this and I want shoulders like Wolf so I hope to pack some meat on there.
I know legs and back are back-2-back, but I plan on only squatting or deadlifting each week and not both. If I squat on leg day then I won’t DL on back day…or if I don’t squat…then I will dead. This is also followed by 2 days off.
I know hams get hit on the days I don’t squat, then with deads…then they have their own day…they are a weak part of mine so I don’t mind the added frequency.
Tri’s I know will also somewhat be hit 3x per week with chest and shoulders…then on friday with themselves. Another weak point I want to bring up so I’m not really minding and I don’t think they will overtrain.
Chest grows quick and is fairly proportioned so I hope to just add more size.
Back width is always accepted but I want to focus more on adding some beef back there.
Shoulders need more rear delts and I want more size in general…trap work as well.
arms need to grow…period! dang long ass arms. lol
hams calves need some size…quads more size is welcomed, but more and more sweep also seperation… but when bulking I’m not worrying too much about it. I started flexing them in between sets as Desmond Miller said he believes thats how he has gotten great seperation in his quads. We will see I guess.
Well thats a chunk of material there. lol
Any criticism by you handsome fellers is appreciated. lol
DG
I’ll write up something after dinner, mind going into detail as to what your exercise selection looks like for your weaker bodyparts (bis and tris esp.)?
[/quote]
Don’t hold your breath DG, C_C told me he was going to write something up about my shoulder issues and I have yet to see that. Yeah, that’s right, I’m talking smack C_C. You wanna fight about it!
[quote]Cephalic_Carnage wrote:
Dirty Gerdy wrote:
so I generally don’t post up my splits, but I figured you guys can check it out and feel free to add any critique as you want
mon: chest/bi
tues: hams/calves
wed: shoulders
thurs: legs (dominant quads and heavy stuff)
fri: back/bi/tri
sat/sun: rest
I gave shoulders their own day since I’ve never done this and I want shoulders like Wolf so I hope to pack some meat on there.
I know legs and back are back-2-back, but I plan on only squatting or deadlifting each week and not both. If I squat on leg day then I won’t DL on back day…or if I don’t squat…then I will dead. This is also followed by 2 days off.
I know hams get hit on the days I don’t squat, then with deads…then they have their own day…they are a weak part of mine so I don’t mind the added frequency.
Tri’s I know will also somewhat be hit 3x per week with chest and shoulders…then on friday with themselves. Another weak point I want to bring up so I’m not really minding and I don’t think they will overtrain.
Chest grows quick and is fairly proportioned so I hope to just add more size.
Back width is always accepted but I want to focus more on adding some beef back there.
Shoulders need more rear delts and I want more size in general…trap work as well.
arms need to grow…period! dang long ass arms. lol
hams calves need some size…quads more size is welcomed, but more and more sweep also seperation… but when bulking I’m not worrying too much about it. I started flexing them in between sets as Desmond Miller said he believes thats how he has gotten great seperation in his quads. We will see I guess.
Well thats a chunk of material there. lol
Any criticism by you handsome fellers is appreciated. lol
DG
I’ll write up something after dinner, mind going into detail as to what your exercise selection looks like for your weaker bodyparts (bis and tris esp.)?
[/quote]
Don’t hold your breath DG, C_C told me he was going to write something up about my shoulder issues and I have yet to see that. Yeah, that’s right, I’m talking smack C_C. You wanna fight about it!
[quote]dre wrote:
Don’t hold your breath DG, C_C told me he was going to write something up about my shoulder issues and I have yet to see that. Yeah, that’s right, I’m talking smack C_C. You wanna fight about it![/quote]
I did ? I wanted to see if I could find an explanation for why mixed grip results in more bicep tears…
If there was something about a shoulder issue then I’m sorry, I honestly forgot about that 
Edit: If anyone noticed, I’ve been fairly nice to people today.
Makes me feel sick 
[quote]Cephalic_Carnage wrote:
dre wrote:
Don’t hold your breath DG, C_C told me he was going to write something up about my shoulder issues and I have yet to see that. Yeah, that’s right, I’m talking smack C_C. You wanna fight about it!
I did ? I wanted to see if I could find an explanation for why mixed grip results in more bicep tears…
If there was something about a shoulder issue then I’m sorry, I honestly forgot about that
[/quote]
No big deal man, just bustin’ your balls.