[quote]sen say wrote:
9/29/08
Snatches (from the hang): 4565
Back Squats: 45155
Deadlifts: 45205
Militaries: 45135
Pullups: 4510
Close Grip Bench: 45205
Bent Rows: 45135
60 Seconds rest in between sets.[/quote]
I thought you already have a hot wife, so why bother ? 
Does she want you to get huge now or what 
If anybody here hadn’t caught on yet, Cephalic_Carnage knows his shit, and is much more helpful then I could possible have expected.
Thanks man.
Ok, class started an hour earlier then I though, the second I got back from the gym, I threw on a clean shirt and hit the road, I already apologized to the guy next to me.
Front squats
135x5
135x3
185x3
225x3
245x3
245x3
245x3
265x1
275x1 (PR)
Snatch Grip Deads
135x5
225x5
245x5
275x3
275x3
275x3
The staff was close to talking to me, I could tell. WS4JB, call off your dogs.
And on the 275 front squat, I blew the biggest wad of snot out of my nose, it was great.
Incline
115 x 5
135 x 5
140 x 5
145 x 5
super wide grip
95 x 20
Reverse Grip Decline Press
15’s x 20
25’s x 25
Reverse DB Press RP
15’s x 15/8/7
Tricep Pushdowns
3 sets
[quote]WS4JB wrote:
If anybody here hadn’t caught on yet, Cephalic_Carnage knows his shit, and is much more helpful then I could possible have expected.
Thanks man.[/quote]
X2…the triceps training info alone is gold to me
3 cheers for Ceph.
Monday - LEGS (done for a week, yes!)
bar x 10
135lbs x 12
185lbs x 10
225lbs x 10
275lbs x 5
315lbs x 5
365lbs x 3
235lbs x 20 (ouchie)
Hack squats (could barely walk)
1 pps x 16
2 pps x 13
3 pps x 12
RDL’s
135lbs x 20 (slow, finally feel this in my hammies)
225lbs x 18
315lbs x 15
Lying leg curls
90lbs x 10 warmup
135lbs x 10
150lbs x 6 + 3 + 1, 90lbs x 10 dropset
Leg extensions
a couple warm up sets
210lbs x 25, 150lbs x 10, 110lbs x 6 SLOWWWW
1 set of calves
limped out.
Good stuff. Time to eat.
Week V
Workout 1
Back squat 6x2x220
135x10
185x10
205x8
220x2,2,2,2,2,2
60 seconds rest between sets on the 220lbs. sets.
BB bench press 5x5x200
155x10
185x5
200x5,5,5,5,5
2 minutes rest between sets on the 200lbs. sets.
Donkey calf raises 2x12-15
100x12,12
I’m very tired…cant really say much tonight
I hit legs tonight too.
Love hitting legs on monday, gets it out of the way, and since its monday, everybody else is benching today, so all the racks are empty.
Today’s DE deadlift:
Deads:
215x3
300x2/2/2/2/2/2/2/2/2/2
GMs:
245x8/8
265x8
Ab work
After my 2 planned sets of GMs, I decided I’d left too much in the tank, and I’m glad I did that extra set. I just realized yesterday that I only own 505 lbs…so if I’m going to hit that 510 deadlift I need to buy more weights haha.
Thanks for the compliments, brothers.
Death to puny triceps! 
Don’t forget that In-Human, Dante and PJR are responsible for me even knowing those exercises… Some cheers to them as well
Week 2 of the new program. Solid session in the gym last night.
Squat - 6x4
265x4 for all 4 sets.
Bench - 6x2
230x2 for all 6 sets.
My bench seems to be feeling stronger each week, it’s freakin’ awesome. Also I’m really working on my squat form each time I squat, trying sit back, keep the arch and lead with my chest. It’s getting there.
Question for ya’ll. My hunger seems to be kicking into overdrive. I know that I’m not eating enough but damn, I woke up at about 6am today and my stomach was hurting. Is that normal? And still right now my stomach is killing me after breakfast.
I’ve never experienced hunger like this before on a training program. Damn.
Best Back and biceps workout I have ever had today.
Super wide grip pullups - 10/8/7
Hammerstrength seated row -
225x10
275x10
315x10 PR
365x7 PR
Hammerstrength Pulldown -
225x10
275x10
315x10 PR
365x7 PR
“KROC” rows -
right arm - 100 lbs x 27
lef arm - 100 lbs x 30
Hammerstrength Preach curl (love this fucker)
4x6-8 @ 80 lbs
Pinwheel curls -
50’s x 8 each
60’s x 7 each
60’s x 8 each
60’s x 6 each
Comments: Maybe its because i finally feel settled in the new city, or that i got plenty of food in me this weekend, or maybe it was the POT of coffee i drank during my shift this morning at the gym.
But I was ready to hit the God Damn weights by the time 9 a.m rolled around.
Looking forward to hitting chest and triceps tomorrow.
Dre, eat more food, just keep it “cleanish”
–JB
[quote]WS4JB wrote:
Dre, eat more food, just keep it “cleanish”
–JB[/quote]
Right, eat more food.
If you’re doin the work in the weight room, maybe youve earned some extra calories.
Friday�??s Legs
Hack Squat machine (performed as deep as possible, ATG style):
4plates +25s x11
4plates +25s x10
4plates +25s x9
4plates +25s x9
Romanian Deadlift:
315x11
315x10
315x11
315x10
Leg Extension (Slow, strong contraction at peak) / Lying Leg Curl:
150x15 / 110x15
150x15 / 110x12
150x15 / 110x12
Sunday�??s Chest
Flat DB Bench:
90x12
90x10
90x8
90x6
Incline DB Bench:
70x11
70x10
70x9
70x9
HS Bench Machine:
4plates x21
4plates x15
4plates x15
4plates x13
Pec-deck:
130x13
130x12
130x11
130x11
Monday�??s Back
T-bar Row:
5plates +25 x12
5plates +25 x10
5plates +25 x9
5plates +25 x10
Wide-grip Rack Chin:
+90x15
+90x13
+90x14
+90x13
Seated Cable Row:
180x12
180x11
180x10
180x9
Close, neutral-grip Lat Pulldown:
180x12
180x10
180x11
180x9
*Notes: Forearms and elbows were bugging my on my chest day during my DB pressing. Really wondering how much more weight i could be doing if that shit wasn’t hurting me so bad. Talked to my friend with sports medicine credentials about it a bit yesterday. He’s gunna help me out.
[quote]josh86 wrote:
*Notes: Forearms and elbows were bugging my on my chest day during my DB pressing. Really wondering how much more weight i could be doing if that shit wasn’t hurting me so bad. Talked to my friend with sports medicine credentials about it a bit yesterday. He’s gunna help me out.[/quote]
I hope that he’ll be able to help you.
Keep us posted on that…
[quote]dre wrote:
Week 2 of the new program. Solid session in the gym last night.
Squat - 6x4
265x4 for all 4 sets.
Bench - 6x2
230x2 for all 6 sets.
My bench seems to be feeling stronger each week, it’s freakin’ awesome. Also I’m really working on my squat form each time I squat, trying sit back, keep the arch and lead with my chest. It’s getting there.
Question for ya’ll. My hunger seems to be kicking into overdrive. I know that I’m not eating enough but damn, I woke up at about 6am today and my stomach was hurting. Is that normal? And still right now my stomach is killing me after breakfast.
I’ve never experienced hunger like this before on a training program. Damn.[/quote]
It gets worse, since this program I get 6 meals in…consistently.
[quote]dre wrote:
WS4JB wrote:
Dre, eat more food, just keep it “cleanish”
–JB
Right, eat more food. [/quote]
I used to wake up with hunger pains as well… Had to eat every 2.5 hours or I’d get terribly hungry (no matter how much I ate beforehand).
These days I have to fight to keep the food in, though… Digestive enzymes and such helped, but I seem to be approaching my limit as far as food intake goes. Thank god for olive oil.
[quote]Cephalic_Carnage wrote:
josh86 wrote:
*Notes: Forearms and elbows were bugging my on my chest day during my DB pressing. Really wondering how much more weight i could be doing if that shit wasn’t hurting me so bad. Talked to my friend with sports medicine credentials about it a bit yesterday. He’s gunna help me out.
I hope that he’ll be able to help you.
Keep us posted on that…
[/quote]
Yeah one of the biggest/strongest guys in our gym has similar issues and my buddy was telling me he’s been helping him with it also. So hopefully it will work for me too. lol
[quote]WS4JB wrote:
If you’re doin the work in the weight room, maybe youve earned some extra calories.[/quote]
That has to be it.