Deadlift
135x10
205x7
225x5
275x4
295x3…no wrist straps 305x3,2,2,1,1…These felt really good. Next is doing them without straps. BB Bent-over row
135x10
165x10,10 Wide-grip Pull-ups
BWx7,6,6,6
Seated DB press
60²x12,12,10 Seated Bent-over DB laterals
25²x12,12,10
BB curls
70x10
90x6,4
I was really happy with my Deads tonight, especially after the benching incident. I’m glad I switched out the work outs, I was fully recovered from the leg session.
I have a confession to make…I hate training biceps. I throw it in cause I know it has to be worked but I’m so disinterested I’m just going through the motions. Any one else have a body part they could care less about?
XB- I feel you on the love of training at home. I went to a commercial gym not long ago and the only things I’ll admit missing were the leg equipment, decline bench and a V-bar dipping station they had.
Everyone, good job on your sessions. Reading your post keeps me motivated…
Nate, seriously, you’re a beast bro. My eyes widen everytime I read your post.
Today’s back session. I swear deadlifts always feel heavier at my house, when I did them Sunday at the gym everything felt way lighter - so irritating and weird.
RDL Warmups:
135x10
185x5
225x3
275x2
Deadlift:
315x1
335x1
355x1
Wasn’t feeling all that great on the deadlifts so I jumped to my max set.
395x2 - this went up like hell, will probably repeat this weight next week.
DB Shoulder Press - 70 lbs x 13 sstf
70 lbs x 10 sstf
Side DB laterals - 30’s x 19 (rest pause)
30’s x 15 (rest pause)
Machine Shoulder press- 195 x 13(rest pause)
Rev grip Close Grip bench -
155 x 18 (Rest pause)
175 x 12 (rest pause)
Triceps pressdown w/ straight bar -
205 lbs x 14 (rest pause)
Comments: Had to bartend a company party tonight, so i went to the freezer and got a half gallon of milk from the back and drank that while i was bartending, great way to get some calories in right after a workout when i was stuck without food.
This workout went pretty well, wasnt happy with the weight i used on the machine press, as i usually do them fresh and am able to use 15 lbs more.
Off tomorrow, might make myself do some ab work, then its back on saturday.
Jeff, i like the AD for dropping fat, but i have a hard time gaining on it, the last two weeks or so ive been eating low carb, but 100 grams of carbs coming directly after my workout in the form of a half gallon of skim milk.
ok seriously thanks guys…but I have bad news…that 675 while it felt good to me at the time is not a pr by best ever I did about 2 months ago was a 705…but I peaked there and have been running over the summer, and dealing with bullshit in my life, i lost alot of strength, lost bf, but also strength…so I’m working my way back up…it just felt good to pop 7 plates again, as I’ve only done it a handful of times…but really you guys anyone can pull 7 plates, it just takes some drive and determination, remember that I didn’t train for anything but strength for years, up until 4 months ago you wouldnt see me doing any of these cosmetic exercises…
when I was 24, after years of sub par wanna be bodybuilding type lifting, I decided that I wanted to be strong eyond belief…so I swallowed my ego, decided that physique and weight didn’t matter and just started lifting for strength…and believe it or not, size came with it…forget about size and symmetry, if you want to get strong its relatively easy, you just have to be ready to work and do things you wouldn’t normally do…if anyone needs any help just let me know as I know every routine I did and every step I took to get here and they were all worth while and can pass them on to anyone interested…you guys kick ass, I love this thread
08/28/08
BENCH PRESS-
135x12
225x8
315x8
405x5
INCLINE BENCH-
135x12
225x12
315x3
INCLINE DB FLYES-
100sx10
50*shoulder/chest flyes-
200x12
250x10
CABLE CROSSOVERS-
13 platesx15
15 platesx12
btw I dont know how ya’ll that workout at home can do it…I just have to have some hot ass girls around to keep me pumped…damn I love gym scenery!! Keep hittin hard guys and keep inspiring me!!
btw never make a slow descent on squatting a max effort weight…always be explosive
and if you get stuck on a weight one week, don’t repeat it the next week just keep moving foward!!
When you first decided you were just gonna be strong like Ox, what routine did you go with ?
The food part i think is pretty easy, lots of food, lots of protein, some carbs, and some healthy fats. Just eat a shit ton, consistently, while getting stronger, and size should come.
I know there isn’t a magic routine, and busting your ass on even a shitty routine will bring results, but just because im curious, what was your first step when you flipped “the switch” ?
the first step, I took, was first like I said swallowing your ego…stop stepping on scales, flexing in mirrors, and cover up come workout time…ELIMINATE all bb pre-concieved notions from your mind
Then realize you are going to have to start from scratch, and you are going to have to do things that dont make alot of sense but work…and trust in yourself that in the end when it is all said and done you will be so much better off for it…if BB is your main goal, imagine 3 years from now when you are 2-3 times stronger than you are now and experienced how much more all this BB training you do will benefit…imagine being able to do 315-405 for REPS on bench, deadlifting 600 for reps…squatting 400-500 easy for REPS, how much faster you’ll grow…
anyways like I said forget about that for now, thats in the far distant future, right now you have to step into the gym with a clear and open mind…ready to soak up everything, and ready to do whatever it takes to get STRONG…moving weight, thats what its all about…I didnt care if I lost 20 pounds, if I was lifting more thats all that mattered(incidentally that never happened) but thats the attitude I had…
the day I decided to get strong was the day I saw my friend reuben wallace deadlifting 495 for reps, benching 385 for a triple, at 170 pounds bw, in the same workout,while drinking a coors light in the middle of the gym…thats when I knew that THATS what I had to do, and I wanted to be the best at it!!and accomplished in the USAPL last year…
the very first routine I did, and I did it for 3 revolutions was a routine that I got that very tatoo on my arm for, its basic, simple and very near and dear to my heart…give me your bench, squat and deadlift max and I will shoot you the routine in a message
yeah I was making gains before the beard, the only reason I grew one was because I snapped my arm in the last event of a strongman contest I won, and couldn’t afford to buy razors after surgery…and it stuck
sent you the routine, I set your squat atg at 380, thats what it calculated out to be…the routine is basic, and IT WORKS, not only that but it helps you to master the three basic moves taht are essemtial to getting srong
[quote]WS4JB wrote:
Jeff, i like the AD for dropping fat, but i have a hard time gaining on it, the last two weeks or so ive been eating low carb, but 100 grams of carbs coming directly after my workout in the form of a half gallon of skim milk.
seems to be working so far.
–JB[/quote]
I’m planning on running the “maintenance” level calories for 6=8 weeks, evaluating where I am at that point and then looking into either cutting a little more or giving a 25xbw calorie bulk a try. 4500kcal in a day seems a little much for me, but then again, I’m leaning out right now on ~3000kcal a day, so I guess we’ll see. I just find it really easy to eat this way.
The only thing I miss is the PWO Surge. I love that shit. I guess after the induction I can use it on Sundays for my deadlift sessions and, at 4500kcal for bulking, a full serving would still be under 5% of my calories as long as that is all my carbs for the day.
btw I dont know how ya’ll that workout at home can do it…I just have to have some hot ass girls around to keep me pumped…damn I love gym scenery!! Keep hittin hard guys and keep inspiring me!!
btw never make a slow descent on squatting a max effort weight…always be explosive
and if you get stuck on a weight one week, don’t repeat it the next week just keep moving foward!![/quote]
I’ll be honest on certain days I do miss the gym atmosphere to pump me up. Pretty much just on deadlifts…maybe I’ll start doing my back day at the gym and the rest at home. Kind of sucks because I just bought all of this equipment and set it up in my garage and I kinda miss the gym…lol I’m thinking one of the reasons that shit feels heavier at home though is my bar…I know for a fact that it is not perfectly evenly balanced, one side has a bit more weight to it than the other.
I’m assuming that if you get stuck on a weight don’t repeat it was aimed at me. So 400x2 next week it is.
[quote]underthestar wrote:
yeah I was making gains before the beard, the only reason I grew one was because I snapped my arm in the last event of a strongman contest I won, and couldn’t afford to buy razors after surgery…and it stuck
sent you the routine, I set your squat atg at 380, thats what it calculated out to be…the routine is basic, and IT WORKS, not only that but it helps you to master the three basic moves taht are essemtial to getting srong[/quote]
Nate, your lifts are awesome and I would like to be a big strong dude too. If you don’t mind, it would be awesome if you could send me the same based on my max lifts.
I have a confession to make…I hate training biceps. I throw it in cause I know it has to be worked but I’m so disinterested I’m just going through the motions. Any one else have a body part they could care less about?
[/quote]
I hear ya bro, I hate training biceps, hate it. I’m 6’1", my buddy is 6’3", if we stand face to face and both reach up as high as we can, I can out reach him by a couple of inches. I have gorilla arms. It’s going to take massive amounts of work to make my arms look big. Frustrating as hell. But they come in handy for volleyball!
Well, last night was an off night, started my 5 hour microbiology class. That’s fun. Work all day, drive 40 minutes, have class for 5 hours and then drive 40 minutes home. Good times… good times.
Tonight is heavy leg day. And mark my words brothers, tomorrow I will complete the whole lactate inducing workout. No more bitching out for me.
This thread is great. So glad I joined it! Nate, you’re the man. You’re like the daddy of the thread in training years haha. One day when my physique is at a level that I’m comfortable with, I would absolutely love to give your strength program a go till I’m a badass.
I’m off today, but I did bis and tris yesterday. GREAT workout from the first warmup set. I was draggin ass before too… had a Monster and that or the gym pumped me up. I don’t even like Monsters…
Thurs - Bi’s and tri’s
Standing EZ-bar curl
25perside x 5 warmup
55per side x 5
55per side x 5
55per side x 6
Incline DB curls
30’s x 16 (per arm of course)
[all other dumbells were taken… UT’s gym is a fucking ZOO at the beginning of the year]
55’s x 6
55’s x 8 (I think… lost count. intense set)
Close-grip decline BP (to neck… Ceph I kinda tried to remember what you told me to do but I think I fucked it up, need to reference your post.)
135lbs x 15
185lbs x 12
205lbs x 8
225lbs x 7
French curl (I think that’s what it’s called… I’ve done these before but I didn’t really like them here. I’ll likely swap these out)
80lbs x 12
90lbs x 10
110lbs x 7
DB Hammer Curls (doing 1 1/2 reps so that the DB not moving is held in the middle of the motion while the other moves… fucking brutal) superset with V-bar tricep pushdowns
37.5’s x 7 / 14 plates x 13
37.5’s x 7 / 27.5’s x 5 / 20’s x 5 / 14 plates x 13 + 6 + 3 RP
37.5’s x 4 / 27.5’s x 3 / 20’s x 4 / 15 plates x 10 +4 +2 RP
DC style leg-press calf raises. 2 brutal sets.
Notes: great great workout. Thoroughly enjoyed it. Back to class!
This thread is great. So glad I joined it! Nate, you’re the man. You’re like the daddy of the thread in training years haha. One day when my physique is at a level that I’m comfortable with, I would absolutely love to give your strength program a go till I’m a badass.
I’m off today, but I did bis and tris yesterday. GREAT workout from the first warmup set. I was draggin ass before too… had a Monster and that or the gym pumped me up. I don’t even like Monsters…
Thurs - Bi’s and tri’s
Standing EZ-bar curl
25perside x 5 warmup
55per side x 5
55per side x 5
55per side x 6
Incline DB curls
30’s x 16 (per arm of course)
[all other dumbells were taken… UT’s gym is a fucking ZOO at the beginning of the year]
55’s x 6
55’s x 8 (I think… lost count. intense set)
Close-grip decline BP (to neck… Ceph I kinda tried to remember what you told me to do but I think I fucked it up, need to reference your post.)
135lbs x 15
185lbs x 12
205lbs x 8
225lbs x 7
French curl (I think that’s what it’s called… I’ve done these before but I didn’t really like them here. I’ll likely swap these out)
80lbs x 12
90lbs x 10
110lbs x 7
DB Hammer Curls (doing 1 1/2 reps so that the DB not moving is held in the middle of the motion while the other moves… fucking brutal) superset with V-bar tricep pushdowns
37.5’s x 7 / 14 plates x 13
37.5’s x 7 / 27.5’s x 5 / 20’s x 5 / 14 plates x 13 + 6 + 3 RP
37.5’s x 4 / 27.5’s x 3 / 20’s x 4 / 15 plates x 10 +4 +2 RP
DC style leg-press calf raises. 2 brutal sets.
Notes: great great workout. Thoroughly enjoyed it. Back to class!
Nate sooner or later I’d love to try whatever program you sent JB, for the time being though I’m going to stick with Westside and see how it works. Speaking of which, have you used Westside in the past? If so, how did it work for you?
by best ever I did about 2 months ago was a 705…but I peaked there and have been running over the summer, and dealing with bullshit in my life, i lost alot of strength, lost bf, but also strength…so I’m working my way back up…it just felt good to pop 7 plates again, as I’ve only done it a handful of times…but really you guys anyone can pull 7 plates, it just takes some drive and determination, remember that I didn’t train for anything but strength for years, up until 4 months ago you wouldnt see me doing any of these cosmetic exercises…