[quote]bugeishaAD wrote:
Josh, are you doing 6 plates per side on hack squat? If so, that’s fucking ridiculous.
[/quote]
Hahahaha, no man - I fucking wish it was 6plates per side, its 6plates total :(. My legs are my weak point, I’m working on them and so far I think the hack squats have been doing good for me.
Today’s Chest
HS Incline:
4plates+25’s x12
4plates+25’s x9
4plates+25’s x7.5
4plates+25’s x7.5
HS Flat:
6plates x14.5
6plates x11
6plates x8
6plates x9
Cable X-over (weight per side):
130x13
130x12
130x12
130x11
Pec-deck:
130x15
130x14
130x13
130x12
Did a few sets of standing calf raises in between sets during my first 2 lifts…in hind sight it probably would have been better to do them in between the 2nd 2 lifts since they are less taxing/less important.
I think I’m to cry if I can’t squat tomorrow.
JB, hold me, and feed me baconators.
[quote]hungry4more wrote:
Qaash wrote:
hungry4more wrote:
My chest would probably be my weakest point. For the most part I stick with traditional bench press for it, plus the occasional set of dumbbell bench or flies.
I’m pretty sure one of the best things I could do for it is buy some heavier dumbbells…but they’re so expensive. Probably should buy the ones that can change weight up to 150 lbs (if such a thing exists)
IronMaster quick-lock dumbbells!!!
Yes those were the ones I was considering…only thing is it’d be around $700 or so to get them adjustable up to 165 lbs…ouch!
[/quote]
Bro, they are soooo worth it!
While we’re talking about weak points, I’ve actually lost about 1/4" on my biceps while doing this strength program. My strength in dealifts, bench and squat is going up nicely, but my arms are actually not growing/getting a little smaller due to the lack of direct arm work. Now that I’m done with the higher volume portion of the program, I’m going to add some direct arm work after deadlifting (today)
[quote]jstines wrote:
While we’re talking about weak points, I’ve actually lost about 1/4" on my biceps while doing this strength program. My strength in dealifts, bench and squat is going up nicely, but my arms are actually not growing/getting a little smaller due to the lack of direct arm work. Now that I’m done with the higher volume portion of the program, I’m going to add some direct arm work after deadlifting (today)[/quote]
I did that from the jump off…I couldn’t afford for my arms or any other parts to fall behind so I added one exercise each for my other body parts.
I made the mistake for a while of not training arms at all because someone told me it wasn’t necessary and I regret it. I will never go back to that. My arms are finally getting to a point where they draw some attention and may even soon become one of my strong points, people comment on how “huge” they are all the time - though I still feel they are small at only 17".
[quote]Qaash wrote:
jstines wrote:
While we’re talking about weak points, I’ve actually lost about 1/4" on my biceps while doing this strength program. My strength in dealifts, bench and squat is going up nicely, but my arms are actually not growing/getting a little smaller due to the lack of direct arm work. Now that I’m done with the higher volume portion of the program, I’m going to add some direct arm work after deadlifting (today)
I did that from the jump off…I couldn’t afford for my arms or any other parts to fall behind so I added one exercise each for my other body parts.[/quote]
I have no measured my arms in a long time, but since I’ve been on this program it feels like my shirt sleeves are getting a bit tighter. But that could just be my imagination too.
Today was deadlift day
Deadlift
4x4 @355
Felt good. All reps went up strong.
I tried to throw in some hammer curls afterward, but after 1 very weak, sloppy set, I realized I had nothing left in the tank, so I’ll be hitting the gym just for arms tomorrow, then heavy squats on Sunday.
Chest
Flat DB 4/6 …26kg
inc DB bench 3/8…22kg
flat flies 3/15…12kg…constant tension
pressups
Back
Pullups…9…6…6…4
1 arm row 4/8…32.5kg (poor technique)
straigh arm pulldowns
leg raises…lots
situps…1 set of 50
Power training
Cable machine hooks 3/20…11.25
Cable machine straights 2/20…11.25
Thats been the look of things this week.
In other news I’m openin up a MMA class this monday. Have 100 registered students so should be ood fun.
Impressed with all he training guys…keep at it.
OMC
Today’s Chest and Triceps:
Bench Press:
125x5
175x5
215x3
235x9
235x5
Incline Dumbbell Bench:
70’sx12/8
Incline Barbell Bench
125x5
165x4
195x4
Dumbbell Flies:
60’sx8/7
Dips:
45x9 drop set bwx6
Man oh man can anyone tell I’ve been on a low volume program lately? Work capacity clearly is terrible. So yeah, I’ll be sticking with a typical bodypart split for a while to fix that.
OMC, you teaching the class all by your lonesome?
do you think doing tricep and pecs on the same day is good i get told different stuff all the time but still do it and thinks it works very well wondering your thoughts
[quote]hungry4more wrote:
OMC, you teaching the class all by your lonesome?[/quote]
More or less. I’m bring in a mate to teach the BJJ on mondays but tuesday is all me. I’ll PM some vids around if anybody is interested. Once I’ve got them of course. I’ve taught classes of similar size b4 so I’m very much looking forward to it.
OMC
To the guys who answered the weak-point post of mine: I’ve been pretty damn busy these last few days, once you post up the stats I was asking about, I’ll see what I can do to help you guys out (if I have any ideas, that is).
[quote]OMC wrote:
hungry4more wrote:
OMC, you teaching the class all by your lonesome?
More or less. I’m bring in a mate to teach the BJJ on mondays but tuesday is all me. I’ll PM some vids around if anybody is interested. Once I’ve got them of course. I’ve taught classes of similar size b4 so I’m very much looking forward to it.
OMC
[/quote]
Have fun!
Best arms day in a while.
CGBP on smith
135x4 half reps
Thick Bar Alt DB Curls
50x4 Pussy reps
Curls in the Squat Rack
65x5
65x5
65x5 (farted on last rep)
Hammer Strength Preacher Curls
80x8
80x8
Thick Bar DB Farmers Walk
80 for distances
I am really desperate for my shoulder to get better. I went to the gym ready to actually have an arm day, but it just wasn’t going to happen without me hurting myself more. I jumped on the recumbent bike for half an hour then walked on the treadmill for another 10-15 minutes while I watched the end of the Rutgers at Cinci game.
Gym was completely empty because of it, we were being watched during the farmer’s walk by some people in a cafe.
I also slammed the 3lb dumbbells on the rack because I’m such a hard ass. JB had a productive workout though.
And for the record, we did a static hold of the thick bar DBs, JB got 37 seconds, I got 41.
Man I feel nauseous as fuck right now… had 3 big-ass sandwiches at this place on the way home… god. I want to keel over and die.
Anyways, it’s been a fucked up day for a lot of reasons and I almost skipped the gym but I ended up going and it was good.
Saturday - Shoulders
Standing military press
bar x 12
95lbs x 10
135lbs x 8
155lbs x 5
185lbs x 4
205lbs x 2 (one left in the tank)
165lbs x 8
Seated DB press
70’s x 10
80’s x 10
90’s x 10
DB lateral raises
27.5’s x 15
35’s x 12
40’s x 12
Face pulls (emphasizing the squeeze)
13plates x 12
15plates x 12
stack x 12 + 6 + 3
Cable X lateral raises (mostly controlled)
2plates x 15
3plates x 10
4plates x 10 / 3plates x 6 / 2plates x 6ish
Forgot to do calves, oops.
Now I’m bloated and supposed to go out… gay.
Get those PR’s boys.
Also, the attached picture is my workout face, lol. I get pretty “into” my workouts especially when training alone, I feed off that… moody, overly dramatic energy for some reason… I don’t know why.
Random.
Except that there’s no attached picture…apparently you suck at the interwebz.
I was looking forward to your gameface too.
Oh god.
Oh god.
Just came back from this place called Mac’s Pizza and Pub. I went there to meet JB and his friend from Indiana State.
It’s a karaoke bar. JB has a lovely voice. hahahahahahahahha
Exact quote “tell them I have an angelic singing voice”
Hey guys, mind if I join in? 
Last two workouts:
Thursday
RDLs to below knees
225x8 315x6 405x6(brutal)
Kroc Rows
100x30 each arm
4x8 leg curls
4x15 calf raises
3x5 ez bar curls
4x10 preacher curls
Friday
Military press
5x5x95(sad I know, but I’ve just started overhead pressing)
Widegrip dead-hang pullups
8,8,6,6
Low weighted dips
35lbs x 8, 8, 6, 6 (no weight belt so I held a dumbbell between my feet)
-3x10 reverse dumbbell flys
-4x15 calf raises
-4x10 preacher curls
I have knee tendonosis, so I’m training around my quads for now. Hams and back are on the same day, and no squats for a few more months… 
I’m currently working on hitting my arms and shoulders hard, since they are lagging WAY behind due to being neglected in the past.(17" neck, 15.75" calves, 14.25" arms…)
I’ve been training seriously for about eight months now, and want to compete in powerlifting someday. For now I’m just working on overall strength and mass. Hopefully I’ll hit 210 before next summer.