Notes: Today felt like a fuckload of volume and took me almost 2 hours to get through it all… I rotate doing the bicep work, sometimes on legs days… it just happen to fall on today. Went hard, as always
Time to EAT![/quote]
Dude,
Reading that made me sore. I liked where you commented that you hit failure on the DB BP early. I have had that happen on my 2nd set, on my second exercise, a few times in the past few weeks. No idea why but I am thinking my warm up is at fault.
Nice numbers though bro.
Tonight is the last night of CWs TBT.
Superset pairs, 3x15, 120secs Rest, approx 67% of 1RM
[quote]xb-C wrote:
With all the new guys posting I figured everyone could go and share their specific goals they are training for. [/quote]
OK, I’ll bite…
I’ve been a skinny (135# @ 5’10") runner (in high school) and I’ve been an “average” sized semi-athlete (lacrosse and crew at a div III college) @ 165lbs. Hell, I’ve even been a fat guy at 220# and close to 30% bf (estimated). I want to be a big, strong mofo. I want to hit 190, lean in the next 2 years.
My primary goal right now is hypertrophy. I want size and am willing to put on a little fat to do it. Dieting down from 200 to 165 was not that hard, but next time I diet down to 10%, I’d like to stop in the 180’s, if not 190.
My final goal is to be 220-230ish at or under 10% BF. My current short-term goal is to bulk for at least 8-10 months or until I hit 220-230, then cut and see where I’m at…then start bulking again. lol
I’m currently 5’10" 187lbs, pretty lean probably around 10% (I know everyone says that, I’d put up an example pic if I wasn’t at work).
[quote]jstines wrote:
Himora22 wrote:
I have been looking at getting some Spike b/c I work 3rd shift and am just spent by the time I get off and go to the gym. What type of Spike do you guys use? I was looking at the capsules
I just use the caps. I lift usually between 10am and noon, so I’ll have a sugar free red bull some time between leaving for work and hitting the gym and just pop one Spike cap about 15 minutes before lifting. If no Red Bull, I’ll use 2 caps, but 2 Spike + more caffeine = shaky + twitchy and I go all ADD from the caffeine overload. haha[/quote]
Ya I asked TC what he thought would be the beeter and he said the tablits are what he takes for a workout so Ill give them a try.
135 lbs x 6
185 lbs x 5
225 lbs x 5
275 lbs x 4
315 lbs x 3
365 lbs x 5 (PR!)
Leg Press
4 plates a side x 20
5 plates a side x 12
6 plates a side x 10
7 plates a side x 8 (drop set)
Leg Extensions
180 x 20
200 x 16
220 x 12
250 x 10 (drop set)
Smith machine calf raises (on 25lb plate)
2 plates a side x 20
3 plates a side x 20
4 plates a side x 15
4 plates a side x 12 (drop set)
BW Calf Raises as finisher
Notes: I have a really weak leg press and leg extension, I started doing it a few weeks ago for the first time and I feel like people that squat less than I do can leg press and extend much more than I can. So, instead of doing more unilateral work, maybe these movements will help build some much-needed size. My quads are definitely very weak and my back squat is definitely very ham/glute dominant.
My session yesterday went to shit, i didnt get enough calories and my stomach was funny only thing to note was did 95kg bent over rows for 12 reps, beat a pr by 5 reps
I’m actually thinking long and hard about going to a upper/lower or a push/pull. Because I like the idea of having a heavy strength day and a lighter weight hypertrophy day for both upper and lower body.
Problem is I did a lot of upper/lower and push/pull when I was first starting out and completely neglected direct arm training, my biceps don’t have a good natural peak and I really do want to focus on bringing up my arms.
I’m also tossing around the idea of adding a 6th lifting day, would like to switch my current single leg day into 2 days. I want to really blast my quads hard and I don’t want to squat and deadlift on the same day. But I also know that getting enough time off is best for growing, which is my overall goal.
95x10
135x8
185x6
205x5x3 next week will be a new pr (hoping for 245, I know it’s weak but gotta start somewhere)
cable crossovers
66x5x3
incline dumbell press
65x5
65x9 (dunno wtf happened here but I’m happy about it)
65x5
military press
60x10
75x8
90x6
90x4
90x3(ran out of gas)
dumbell raises
30x5
30x2 (pain in shoulder, stopped there)
The original brotherhood was also about helping the younger members of the iron game that looked like they seemed serious. I also spent a little time today helping some teenagers and encouraging them as well.
I’m doing the smolov jr. program for my deads and i’m going to be doing the 4th workout today. here’s the workout from two days ago.
Deadlift 7x5 190pds
close grip bp 1x12,2x10 95,115,135 pds
close grip pulldowns 1x12,2x10 110,120,130pds
close grip hammer press 1x12,2x10 60,70,80pds
leg press 1x12,2x10 250, 270,290pds
rear delt flyes 3x10 30pds
this is my first russian high frequency training program, ifyou can call them that, i’m just tryin to learn how to maintain or improve on all other lifts without going too intense where it affects the main focus of this cycle which is to improve my deadlift.
does all that other accessory work look too much to yall? and if it is, would it be better to split it up into different days rather than have it total body every day.
Just thinking i should have this assesed while it’s still early in the cycle.
July 12, 2008 Shoulders/Arms
A1. Db shoulder press 70sx12 75sx6 50sx15-20
A2. Seated L lat raises 25sx12 30sx10-12 20sx15
B1. Rev smith press 225x8
B2. Cable extension 65 3x12-15
C1. Seated incline db curls 35sx8
C2. Rev grip ez bar curls 55x8-10
D1. Incline lat raises 20s 3x15
D2. Barbell curls 60 3x12
D3. Tate press 25sx12-15 30sx12-15
Face pulls 3x20-30 (real light, just some prehab stuff)
Overall a pretty solid session. I met up with some of my old roommates from school last night, needless to say, I was not in the best shape today. Had a great time though, crushed half a Spike Shooter and was ready to rock. My shoulder felt the best today since I tweaked it. Never had any pain with vertical presses, but horizontal was another story. Felt a little awkward on the rev. grip presses, but no real pain. I’ve been doing some extra upper back/rear delt work to help with the shoulder and it seems to be doing the trick.
I finished making my new program after feeling extreme shoulder strain and pain yesterday during my arm workout. New program is setup with the goal in mind to improve strength in all the big lifts (5x5) and include accessory work in the 3x12-15rep range for hypertrophy.
I like a high amount of volume and have setup my new routine as such, I haven’t ever had any issues with high volume and I’m only hitting each muscle once per week. And also I’m not extremely advanced yet either. I’ve tried lower volume pre-made routines before such as TBT and Upper/Lower or Push/Pull and I don’t seem to grow as well off of them. Every time I notice that I’m making excellent progress it happens to be on a 5day split.
Today’s workout. I went and cut the volume of the accessory work into two different days.
Deadlift 8x4 205pds
Medium Width Bench Press 95x12r, 115x10r, 135x10r
Medium Width Pulldown 110x12r, 120x10r, 130x10r
Medium Width Hammer Press 60x12r, 70x10r, 80x7r
Cut the workout time practically in half. i’d been doing the deadlifts with an overhand grip but by today already my grip is starting to fail. my forearms and the muscles in my hand are sore and giving out earlier so i’ve had to start lifting with a switch grip. i like the split because i feel less beat up afterwards, which willkeep me more fresh for the constant deadlifting.
I figure I’ll join in. I’m 5’11", 182 at low bf. I wrestled last year, and before the season started, I was at 8%, so I’ve always had very low bodyfat. As far as goals are concerned, I want my body to be a perfect machine. I’m really just maintaining at the moment, but once I get my supplementation in line, I’m going to bulk up to (hopefully) 200-205, then cut down to about 190, whatever weight I look good at.
I want to get 450 on deadlift (just under 400),
bench 315 (at 275),
barbell curl 135 (3rm about 125)
use 2 plates on chin-ups (plate + 10 lb.)
that’s about it. thanks everyone for the motivation.
Edit: I’ll try to get some new pictures up. not retarded cell phone pics.
Happy about the squats, that much closer to 315x20.
Josh, I don’t think you doing 5x5 deadlifts 2 days after 5x5 squats is a good idea. I’d recommend you do one HARD working set of deads (a heavy double or triple) if you’re only going to take 2 days off after the squats. Otherwise, the work load will probably catch up to you pretty fast as you add more weight to the bar. Whatever you go with, I hope it helps you get stronger.