I know you know I wasn’t being serious H4M, but I think the regular contributors of this thread are very aware of their flaws and working to improve them. josh’s squat, JB’s dead, your… well, bench is hardly a weakness at your numbers haha, and my everything.
LIGHTWEIGHT BABY! OOooooOOOOh!
Bug, you and your weak ass 335 bent over rows can just get out of here.
How much you weighing Bug? You’re pushing some serious weight around right now and I need to make sure you outweigh me before i get angry and have to go buy another gallon of milk.
In other news, im serious thinking about just sticking with the Snatch Grip dead lifts for a while, i figure by making the exercise harder, i’ll only get better results.
And its not like im sacrificing that much weight, and im increasing my range of motion.
Edit: dammit, just checked your profile, ya only got 20-25 pounds on me, i was really hoping you were weighing 300 flabby pounds so i could rationalize my weakness away.
Im gonna go drink some more milk. Gotta get big.
Yeah I just finished downing half a gallon. Anything more than that and I can’t sleep I’m shittin’ so bad.
Yeah I’m in the 212-215 range but I’m pretty soft. I’m looking forward to getting up over 225-230 by Thanksgiving and then dieting down to a low bodyfat level (8%'ish would be awesome), getting to see what all this muscle really looks like.
And those recent pictures in my profile suck some serious balls, taken with my laptop’s webcame. And my posing sucks and it was kinda early in the morning and I couldn’t flex anything. I’ll take some better ones sometime soon.
Now I’m actually gonna sleep. Sweet dreamzzz
love the thread!! please allow my humble workouts and training knowledge to partake in this glory!
08/05/08
SQUATS-(slow and deep)
135x20
225x20
315x20 (exhausting)
495x5
LEG PRESS-
770x20
980x20
HACK SQUAT-
405x12
495x10
LYING LEG CURLS-
12 platesx12
16 platesx10
SLDL-
425x12
ONE LEGGED LYING LEG CURLS-
7 platesx10 each leg
STANDING BB CALF RAISES-
405x15
495x12
SEATED CALF RAISES-
225x15
[quote]underthestar wrote:
love the thread!! please allow my humble workouts and training knowledge to partake in this glory!
08/05/08
SQUATS-(slow and deep)
135x20
225x20
315x20 (exhausting)
495x5
LEG PRESS-
770x20
980x20
HACK SQUAT-
405x12
495x10
LYING LEG CURLS-
12 platesx12
16 platesx10
SLDL-
425x12
ONE LEGGED LYING LEG CURLS-
7 platesx10 each leg
STANDING BB CALF RAISES-
405x15
495x12
SEATED CALF RAISES-
225x15
[/quote]
Damn…just damn…Welcome to the B.O.I.
Welcome to the BOI underthestar. That’s some inspiration right there!
[quote]WS4JB wrote:
Qaash, i really like hanging pikes as an ab exercise, its one of the few ab exercises i can do without getting really bored.[/quote]
I just started doing these a couple weeks ago. Very challenging to knock out 5 sets of 4 without swinging at the bottom to add momentum.
underthestar - nice lifts, man! Welcome to the BOI
Awesome lifts underthestar. Hope ya stick around. If you can squat 495 for 5 after 20 rep squatting 315…what’s your max to date on squats? You really inspire me to get my squats up higher.
[quote]hungry4more wrote:
Seriously though, there’s a reason in PLing there’s totals of 3 lifts. Not everyone’s built the same. No excuse for us to slack off on lifts we’re bad at (bench for me), but it’s simple fact.
[/quote]
Truth. Really, the 3 lifts are well balanced, since any body type that excels on 2 of the lifts will usually be at a disposition for the 3rd.
[quote]underthestar wrote:
love the thread!! please allow my humble workouts and training knowledge to partake in this glory!
08/05/08
SQUATS-(slow and deep)
135x20
225x20
315x20 (exhausting)
495x5
LEG PRESS-
770x20
980x20
HACK SQUAT-
405x12
495x10
LYING LEG CURLS-
12 platesx12
16 platesx10
SLDL-
425x12
ONE LEGGED LYING LEG CURLS-
7 platesx10 each leg
STANDING BB CALF RAISES-
405x15
495x12
SEATED CALF RAISES-
225x15
[/quote]
I was checking your log the other night, great work. I think im correct in saying that you do what a lot of us here in the BOI do, which is take some of the best things from powerlifting and bodybuilding and combine them to get the best results possible.
Why not use all the tools at ones disposal ?
In JB news, im tore up from the floor up today, basically the entire posterior chain.
Might think about doings lats on my dead lift day, cuz they’re pretty fried right now.
–JB
[quote]underthestar wrote:
love the thread!! please allow my humble workouts and training knowledge to partake in this glory!
08/05/08
SQUATS-(slow and deep)
135x20
225x20
315x20 (exhausting)
495x5
LEG PRESS-
770x20
980x20
HACK SQUAT-
405x12
495x10
LYING LEG CURLS-
12 platesx12
16 platesx10
SLDL-
425x12
ONE LEGGED LYING LEG CURLS-
7 platesx10 each leg
STANDING BB CALF RAISES-
405x15
495x12
SEATED CALF RAISES-
225x15
[/quote]
Just checked out your log, holy shit. All you need is a flowing red cape and helmet and you are Leonidas! For Spaaarrtaaaa!
Seriously though, strong as shit. I hope to be putting up your numbers in … 10 years, haha.
Okay, even though today was an off day, I couldn’t stay out of the gym.
Super wide-grip pullups
bw x 12
bw x 12
bw x 10
bw+60lbs x 6
Sternum pullups (with the row attachment over the bar)
bw x 12
bw x 12
bw x 5 (super squeeze at the top)
bw x 5
DC Donkey calf raises
320lbs x crying
320lbs x crying
320lbs x crying
Thib’s Arm specialization Week 7 day 3/3
Preachers, 6 x 5
Hammer steep preachers, 6 x 5
Reverse grip preachers, 6 x 5
Notes: In and out in 45 minutes. Didn’t really know what to do with myself at first since I rarely go to the gym without purpose. It was kind of weird. I hadn’t done just pullups by themselves in awhile so I just played around. Didn’t go to failure really, just having some fun on the bar.
Those DC calf raises are brutal. Have I mentioned that? Never get easier.
I just wanna be a spartan. 
Today was supposed to be an off day for me, but I couldnt do it, so I went in and lifted what wasnt sore. Arms.
Thibs arm specialization 2nd time around
1 Steep Preacher curls 8x3
2.Steep Incline Hammer BB curl - 8x3
3.Standing reverse grip cable curl - 8x3
Weighted dips -
BW (188) x 10
Bw + 45 x 10
Bw + 90 x 8
BW + 90 x 10
BW + 90 x 8
Rope Pressdowns(leaning away)
3x10-12 @ 150 lbs
Comments: great pump, its amazing what carbs will do when it comes to workout energy. I just dont know how to gain weight while eating carbs and not turn into a lard ass. With the AD it might be a bit slower, but i’ll never get sloppy like I have a tendency to, and with shifting my efforts on training people full time this fall, i can’t really afford to be at least at a reasonable BF %
Pull workout today, went as such:
Stiff Legged Deadlifts:
175x5
225x3
275x2
315x10
Chinups:
90x6 (my grip was a bit screwed from the double overhand grip on SLDLs…I’m blaming only getting 6 reps on that)
Kroc Rows:
140x12
Machine Curls:
110x8/2/1
85x7
60x10
SLDLs went awesome, chinups not so much; Kroc Rows felt solid, but I kept bumping the side of the bench with the dumbbell, which made the reps difficult to say the least. Funny thing I’ve noticed, ever since adding in SLDLs (using double overhand) my grip has ceased to be a problem for mixed grip deads. So that’s one weak link fixed for the time being. Now I need to keep working on my glutes and hammies…which the SLDLs do pretty well also.
JB how many carbs have you being eating each day on average lately? Don’t they feel so darn good?
Ahh you’re doing the arm specialization program too? Good deal. I’ve liked it a lot, it’s just working with really heavy weights on preacher curls really tweaks my wrist but it’s all good… and reverse curls are a bitch. I’ll be measuring my arms at the end of next week and hopefully there is some significant growth. They seem fuller to me so let’s hope so! My arms and legs are stubborn as hell.
[quote]hungry4more wrote:
JB how many carbs have you being eating each day on average lately? Don’t they feel so darn good?[/quote]
Eating all these carbs and just food in general is making me feel like such a fatass (I used to be very skinny-fat). I’m trying to avoid looking at myself in the mirror when my shirt is off to help me mentally.
Chest and Shoulders today:
bench press warm up
135lb x 10
185lb x 3
Super set Incline db press with Dips
65lb x 8 and bw + 10lb x 10
65lb x 6 and bw + 25lb x 8
60lb x 6 and bw + 20lb x 6
lateral raises
22.5lb 3x10
military press
85lb 2x8
shrugs
barbell 225lb 2x to failure
db 85lb to failure
wasnt really my typical day but ive just kinda been wingin it lately keeping to a general split routine until i get back from a vacation im going on in like a week. when i get back im going to start a pendulum bodybuilding routine that Thib wrote an article on… anyways just trying to mix things up a bit today.
[quote]josh86 wrote:
hungry4more wrote:
JB how many carbs have you being eating each day on average lately? Don’t they feel so darn good?
Eating all these carbs and just food in general is making me feel like such a fatass (I used to be very skinny-fat). I’m trying to avoid looking at myself in the mirror when my shirt is off to help me mentally.[/quote]
Man, i’m shoveling anything thats not nailed down into my mouth right now.
Full gallon of milk today, and 3 natural peanut butter and honey sandwiches post workout, along with Surge during.
Showered, and then drove to a Ryans Steakhouse so i could eat a crazy amount for 9 bucks. Even had a buttered dinner roll, cant remember i had bread, let alone this much in one day.
Had a bunch of fruit today, a ton of veggies, even some frozen yogurt.
I started out skinny fat, so I know i can’t eat like this forever, but im going to enjoy it for a day or two more and then ill be right back to my low carb, high fat ways.
H4M, i’m sure ive had 300-350 carbs today, quite a change from my usual 15-45
Hopefully all these extra calories do their job and help me repair as quickly as possible, i’m pretty sore from the last two days.
–JB
[quote]WS4JB wrote:
Today was supposed to be an off day for me, but I couldnt do it, so I went in and lifted what wasnt sore. Arms.
Thibs arm specialization 2nd time around
1 Steep Preacher curls 8x3
2.Steep Incline Hammer BB curl - 8x3
3.Standing reverse grip cable curl - 8x3
Weighted dips -
BW (188) x 10
Bw + 45 x 10
Bw + 90 x 8
BW + 90 x 10
BW + 90 x 8
Rope Pressdowns(leaning away)
3x10-12 @ 150 lbs
Comments: great pump, its amazing what carbs will do when it comes to workout energy. I just dont know how to gain weight while eating carbs and not turn into a lard ass. With the AD it might be a bit slower, but i’ll never get sloppy like I have a tendency to, and with shifting my efforts on training people full time this fall, i can’t really afford to be at least at a reasonable BF %[/quote]
that sounds really impressive to me. especially considering it as an off day for you. i tried weighted dips for my first time today and struggled for 8 reps of bw w/ 25lb. given that your 20lb heavier than me but those are some pretty heavy dips. congrats.