[quote]xb-C wrote:
Rack Chins
BWx15
BWx13
[/quote]
Put some weight on your lap next time.
[quote]dre wrote:
Stuntman Mike wrote:
WS4JB and I saw a guy wearing those five finger things, WS4JB decided they had no protection…unlike his raggedy frees.
Now that’s funny.
[/quote]
Yuck it up clowns, but those raggedy ass frees are the most comfortable piece of footwear ever.
Carnage, my triceps are gonna be sore tomorrow, I can already tell, that never happens.
todays Chest and Triceps
Hammerstrength Incline-
225x12
315x8
315x6
315x6
225x10
Decline barbell bench-
205x8
205x8
225x6
In-Human CGBP-
185x6
185x6
205x6
205x5
PJR Pullover-
85x10
85x8
85x7
Seated 2 arm triceps pushdown
4x10-12 @ 60 lbs each
Shit chest workout, very good triceps workout. Felt weak as hell on the decline bench, usually i can move a lot more weight then that, My chest doesnt need much to grow, so im actually considering dropping it down to one compound and one isolation for next week, that way im even stronger when i get to the triceps workout, as it is what i really need to focus on right now.
Carnage what are you doing? If everyone learns our good triceps moves than they will get bigger arms… thus making ours look less impressive in comparison.
From now on only cable kickbacks with the ball only… leave the reverse grip smith presses and PJRs to us haha.
I was walking the floor during my shift this morning and saw an older gentleman reading the paper while resting 5 minutes between sets on the abduction machine.
A little bit of me died when I saw that.
Solid back day. Ceph, I started with the width movements, which felt better doing them first so by the time I got to the rack pulls, it was as if I was actually warmed up for the heavy work DURRRR.
Wednesday - Back
Rack chins
bw x 20
50lbs x 15
70lbs x 10
90lbs x 10
90lbs x 14, gonna take a few more sessions to be actually able to push myself on this.
Lat pulldowns (stretch at the top, its naiiiiice)
150lbs x 15
175lbs x 12
200lbs x 10 + 4 + 2 (RP’ed)
Rack deads w/ shrug at the top(solid)
225lbs x 5 (wtf stupidly light)
315lbs x 12
405lbs x 10
495lbs x 10 (can up the weight next time 20lbs)
Bent-over rows (took these lighter to go easier on the lower back, got more bent over, high reps)
185lbs x 15
225lbs x 14
245lbs x 12
DB “Kroc” Rows
140lbs x 25 per arm (everyone watched haha)
80lbs x 5 squeeze and hold at the top
2 sets of calves.
Solid workout. Notes are by the exercises. Excited for arms tomorrow!
By the way, JB, et, al, aren’t those In-Human CGBP awesome! God damn I’m excited for tomorrow.
Yeah I did the In-Human CGBP today on my arm day and I really liked it.
Carnage here’s an update. I was able to do the DB concentration curls no problem as long as I kept the weight lighter and worked on higher reps and really just squeezing the shit out of my bicep at peak contraction. Ended up doing 3 sets to failure at 17, 16, 15 reps…really felt severe burn and pain in my bicep peak, which is what I was hoping for. Maybe I can force some kind of peak to my bicep if I keep it up. haha
Dude, josh, keep me posted on how this goes! You and I are peak challenged… so I’ll let you guinea pig! ha ha.
On another note, I was just comparing side-by-side photos of my July pics to my pics from last week and my arms are wayyy thicker now, that bicep is definitely growing, so I’m somewhat happy even though my arms still look like shit.
It’s just frustrating looking so soft sometimes I guess. (Ranting, sorry). It’ll all be worth it though! By the way, two days in a row I’ve weighed in at 221 (in the middle of the day pre-workout) after taking a shit… so maybe my weight’s been going up, which would be GREAT. I will be fucking ecstatic if I can surpass a DRY 225 by early December.
I got back in the gym last night and I feel so much better for it.
[b]Bench
5x5 @ 195
Squat
6x2 @235[/b]
It just felt good to get back on track and throw some weight around. The 5x5 on bench was no problem. I’m looking forward to upping that weight over the next 4 weeks and seeing how much stronger I can get.
[quote]bugeishaAD wrote:
Dude, josh, keep me posted on how this goes! You and I are peak challenged… so I’ll let you guinea pig! ha ha.
On another note, I was just comparing side-by-side photos of my July pics to my pics from last week and my arms are wayyy thicker now, that bicep is definitely growing, so I’m somewhat happy even though my arms still look like shit.
[/quote]
Great, your arms are getting bigger and it seems my ass is getting bigger. Which is alright I guess because I think for my size, I have the world’s smallest ass anyways. My wife makes fun of me for it. How sad…
Anyways, here is last night’s session.
Deadlift - 6x4 @ 340
Got every rep and really tried to concentrate on pushing through the heels and staying back. I must have done it right on one rep because the weight literally flew off the floor, it surprised the hell outta me. But that was the only time. I still mainly feel deads in my lower back, which to me means my form is still not the greatest. But I think it’s getting there.
[quote]dre wrote:
Got every rep and really tried to concentrate on pushing through the heels and staying back. I must have done it right on one rep because the weight literally flew off the floor, it surprised the hell outta me. But that was the only time. I still mainly feel deads in my lower back, which to me means my form is still not the greatest. But I think it’s getting there.[/quote]
I always feel deads in my back more so than anything else, I think it’s also a matter of build, not just form.
[quote]hungry4more wrote:
dre wrote:
Got every rep and really tried to concentrate on pushing through the heels and staying back. I must have done it right on one rep because the weight literally flew off the floor, it surprised the hell outta me. But that was the only time. I still mainly feel deads in my lower back, which to me means my form is still not the greatest. But I think it’s getting there.
I always feel deads in my back more so than anything else, I think it’s also a matter of build, not just form. [/quote]
Interesting, you could be right.
JB - FYI, we’ve only got 13 weeks until Jan. 1st and our deadline for the 500lb. deadlift challenge.
I’m really going to have to work my ass off to hit that mark.
I’ve got the date marked like Stallone in Rocky IV.
[quote]WS4JB wrote:
I’ve got the date marked like Stallone in Rocky IV.[/quote]
Well, I’m done with Nate’s program in 8 weeks, which will have me deadlifting 445x1 at the end. That means I have 5 weeks to increase my deadlift 55lbs.
Anyone got any gear they want to sell me? lol
[quote]bugeishaAD wrote:
Dude, josh, keep me posted on how this goes! You and I are peak challenged… so I’ll let you guinea pig! ha ha.
On another note, I was just comparing side-by-side photos of my July pics to my pics from last week and my arms are wayyy thicker now, that bicep is definitely growing, so I’m somewhat happy even though my arms still look like shit.
It’s just frustrating looking so soft sometimes I guess. (Ranting, sorry). It’ll all be worth it though! By the way, two days in a row I’ve weighed in at 221 (in the middle of the day pre-workout) after taking a shit… so maybe my weight’s been going up, which would be GREAT. I will be fucking ecstatic if I can surpass a DRY 225 by early December.[/quote]
Haha alright man, I’ll let you know how it goes. Its funny I was doing arms last night and me and my buddy were comparing arms. He has a mad peak and he’s all bicep, my arm size is made up of mostly tricep and I have no real peak at all. I really felt the concentration curls with the hard squeeze at the top hurting my would-be peak BAD, after my set I would just like shake my arm and let it hang for a minute or so for the pain to go away (good kind of pain).
I know what you mean about the soft look man, its really starting to fuck with me mentally. I’m going to be starting a supplement stack as soon as my buddy gets the last product back in stock at his shop and see if I can’t get some leanness while continuing to gain size. Probably going to start adding in 10-15 minutes of post-lifting cardio everyday except probably leg day too. I’ve been doing this whole bulk so far taking absolutely no supplements unless you count fish oil and zma.
Yesterday�??s Arms
In-Human CGBP / DB Concentration Curl (very hard squeeze at peak contraction):
225x11 / 35x17
225x12* / 35x16
225x13* / 35x15
- = failed lockout on last rep. Was a bit weird that I failed lockout on 12th rep on 2nd set and then on last set failed lockout at 13th rep. I think it has to due to it being a brand new exercise and I was experimenting a bit with slightly different grip widths and shoulder positioning.
PJR Pullover / Pinwheel Curl:
100x13 / 75x11
100x11 / 75x10
100x10 / 75x10
Tricep Pulldown / Reverse-grip EZbar Curl:
130x18 / 90x16
150x13 / 90x15
150x13 / 90x15
Reading your workout josh is getting me excited for my arms workout tonight. Giggidy.
I look forward to seeing what you do man. Hit it hard!
Just typing this to say Baconators are amazing.