I like it, I’ll be pirating that later tonight so I can put it on my ipod! lol
Hey guys, gonna play a little catch up here and post last friday’s workout. This was all done within an hour. Then managed 20 mins of cardio after it was said and done.
Parallel Squat 3x5-275lb
Goodmorning 3x10-95lb
DB Sumo Squat 2x10-105lb
Bulgarian SPlit Squat 2x10-40lb DBs
Barbell Standing Calf Raise 3x15-345
Seated Calf Raise 3x30-230lb
Rope Crunch 2x25-100lb
Knee Raises 2x25
Bicycle Crunch 1x100
WS4JB and Hungry just got me feeling like a wuss. Nice numbers gentlemen. I gotta up my game a little.
Thanks again for starting this thread.
Stay Strong
[quote]RWElder0 wrote:
WS4JB and Hungry just got me feeling like a wuss. Nice numbers gentlemen. I gotta up my game a little.
Thanks again for starting this thread.
Stay Strong[/quote]
Yeah, I’ve got about 50 lbs. on them and they out lift me. On Dave Tate’s scale, I’m not even shit yet! haha
EDIT: I’m coming for you two punks though, so watch yo backs.
Dre, today would be as good a day as ever to start gunning for me, because ive got such sever DOMS that sure as hell couldnt fight back.
When i rolled out of bed today it actually hurt to SIT on the edge of my bed, thats how sore my ass,quads, and hamstrings are.
Chest and Back later today.
H4M, you sure as shit today as well ?
–JB
New thread, new program, new amounts of progress 
Low volume - Shoulders, biceps, calves
Im going to start DC soon, but Im still reading up on it so this is kind of a transition/learning program
backless seated db press
50lbs (13rp)
45lbs (16rp)
seated offset db curls
22.5lbs (15rp), (11rp)
leg press calf raise 180lbs tempo 5 15 0 2
11 reps
Ive never done low volume training, and im looking forward to focusing just on increasing weight or reps every workout and forcing the muscle to adapt and grow
Side note: I CANT wait for the dark night to hit UK cinemas
[quote]WS4JB wrote:
Dre, today would be as good a day as ever to start gunning for me, because ive got such sever DOMS that sure as hell couldnt fight back.
When i rolled out of bed today it actually hurt to SIT on the edge of my bed, thats how sore my ass,quads, and hamstrings are.
Chest and Back later today.
H4M, you sure as shit today as well ?
–JB[/quote]
Nice work. My chest is finally back to normal. Time to kill it again tonight.
[quote]WS4JB wrote:
Dre, today would be as good a day as ever to start gunning for me, because ive got such sever DOMS that sure as hell couldnt fight back.
When i rolled out of bed today it actually hurt to SIT on the edge of my bed, thats how sore my ass,quads, and hamstrings are.
Chest and Back later today.
H4M, you sure as shit today as well ?
–JB[/quote]
Actually I’m barely sore at all; I’ve been doing 20 rep squats every 4 days for the last 4 weeks now, it seems my body has adapted quite well.
HOWEVER, I know exactly how your legs feel; last week when I was flipping all those logs the day after a leg workout, I had excruciating pain in everything below my waist for the next 2-3 days. It was awesome haha.
PS I was completely confused by what you meant until I realized you’d accidentally written sUre instead of sore. I’ll be back tomorrow to let y’all know when I officially hit my 465x2 deadlift. And I will.
Max Effort Upper body
Bench
135 lbs x 8
185 lbs x 6
205 lbs x 6
225 lbs x 5
245 lbs x 3
285 lbs x 4 (down from 335 x 3 in May)
Incline DB bench
45 lbs x 8
65 lbs x 5
80 lbs x 15
80 lbs x 18 (dunno what got into me haha)
Bent over row / facepull superset
225 lbs x 14 / 180 x 12
245 lbs x 10 / 180 x 15
275 lbs x 8 / 180 x 12
Shrugs
405 lbs x 12 x 3
Bicep specialization:
Preachers
110 lbs x 3 x 8
Hammer curls on steep preacher bench
35 lbs x 3 x 8
Reverse grip preachers
65 lbs x 3 x 8
Notes: didn’t start off so hot, but I expected that. My bench hit a fuckin wall back in May/June, so I think next week I’m going to cycle out flat BB bench for at least a month. It’s disappointing and I think I’ve just kept benching since it’s such an ego lift but fuck it. I don’t know what happened… My max shot up what seemed like 100 lbs in the last 8 months or so, so who knows. The other numbers I’m pretty content with. Trying to get up to 315 on the bent over rows… but all in due time.
Stay strong ladies.
This week is going to be a bit of an off week for me as I move on Thursday. My joints have also been a little achy due to the high intensity/low volume over the past six weeks, so I’ll blast a real high volume and light weight for the next three days then take four days completely off.
Chest/Back July 14, 2008
A1. Flat db 75s 5x10
A2. HS dy row 1p+25/side 5x10
B1. Incline bb press 145 5x10 (didn’t lock out, slow constant tension)
B2. Cable row 150 5x10
C. Face-pulls 3x20-30
(All reps were held at contraction for at least 2 seconds, with a slow negative)
Can’t wait to get back to moving some heavy weight.
Chest and Back
1a. Incline Bench (actual incline,not smith)
135x10
205x8 (touch collar bone)
225x6 (touch collar bone)
225x6 (touched on first 4)
205x8 (eccentric failure)
1a. DB flyes - 5x6-10 @ 50’s
2a.Chest supported row - 4x6-8 @ 225(stack)
2b.Nautilus Pullover - 4x6-10 @ 140 lbs
3a.Lat pulldown behind neck - 3x8-10 @ 150
3b. Cable crossover - 3x8-10 @ 80 lb each
Comments: Amazing pump today, switched it up and slammed my Surge beforehand, then sipped 50 g whey during, and slammed 50 g whey afterwards on the drive home.
I lifted at a different gym today, used more machines then usual, one of the things i love about this place is that they have the Nautilus room, now im not a huge fan of machines, not counting cables, but i love that damn chest supported row and pullover machine.
Ill most likely use about half machines in my workouts once i get to working at the gym in Cincy in the fall, great selection of hammer strength stuff, so ill use it quite a bit on chest and back day.
Legs i like to keep old school, squats and dead lifts and lunges, but my legs kinda suck, mostly the outer quad, so maybe some more machine work would do me some good.
B-mac, moving to a different part of New York or making bigger move ?
Bug, those bent over rows are crazy man, i really need to make that a focus on my next training cycle.
have a good one guys,.
–JB
Greetings brothers about to pop my 2.0 cherry, lol…I also get to record a PR tonight.
Legs
Lying leg curl
50x20, 70x12,12,12
DB Reverse lunges
50²x8,8,8
BB Squat
135x8, 225x5, 275x3=PR, 255x5,5
I had taken a two week break for my birthday and just ate relatively clean and managed to loose scale weight, can’t have that at the moment so I’m going to up my food intake. The 275 was an accident, I was actually thinking 250 but thew on two quarters and just went for it. On the third rep I knew I couldn’t get that fourth one so I racked it and went to record it the log and then realized what I did. Happy accident on my part.
JB, good call on keeping the Brotherhood going.
Stay strong all, make the weights your BITCH!
I read the entire first tread but never participated, it’s time for me to drop in. I’m 20 yo, 6’ 175# (skinny guy). I would like to reach at least 190 by September. I also want to increase my poundage in the big 3.
I’ll have to tweak my food intake a bit like some other in the thread.
Now with tonight’s training :
Squat MaxOut (to see where I’m at …)
5x150
3x185
2x210
1x245
1x275
1x285
1x300 failed
5x8 of Cable flies (with 4, 5, 6, 5 plates on the stack)
DB Row : 4x8x55 (12 reps on the last set)
French press 8x55, 12x55, 15x55, 20x55
BB 21s : 5x21 with an o-bar
The squat sucked big time, I grinded 295 by Mai, and increased the weight in my sets since but I think I neglected heavy work like singles, I was blasting the weight until 275 where it felt heavy. It’s weird because I did 5x265 10 days ago, maybe it’s time for a week off.
I hurt myself in the left hand a week ago and I can’t do any pressing movement where the weight sits on my palm, that really sucks. No bench, dips, flies, militaries, viking, etc.
Well, that’s it for today
-EZ
Rack Pull:
225x5, 275x5, 315x5, 365x5, 405x5
Wide-grip Pullup (bw was at 194.6):
BWx12, BWx9, BWx9
Supinated-grip Seated Cable Row:
160x12, 160x12 (last rep semi-cheated - used small amount of momentum), 160x11
BB Shrug (1-2 sec. pause at top):
225x12x3
Misc. forearm and ab work.
1 reason I go to the gym early in the morning is b/c thats when I get off work and its easy for me, BUT(!!!) the main reason is I FUCKING HATE “peak hrs”!! I have to wait to do anything Im crowded as hell when I do get a chance to do anything and I hate having to search high and low for the DBs I need
So I was going to do Chest today but it was mostly a waist of time so Ill do a 2nd this week.
On a lighter note though I ordered a lot of sups Friday and theyll be here Wednesday. I think I got enough Spike to last me 4 months. Cant wait its like Christmas when that Box from Biotest gets here. Also ordered some new straps from Amazon, I got a more expensive pair and a $5 cheep pair so well see how they work out. Thats the more expensive pair, anyone ever used some like that? I had a pair of regular padded loop straps but sat them down somewhere in the gym and they walked off.
I have a set by sheik that look the exact same. I hardly ever use the straps but the wrist wraps are solid.
Todays training blew chunks
Squat
135x10
185x8
225x6
275x5
275x3x2
And that’s it. I went to do leg presses and the weights didn’t even move. Doing a deload next week after I try for my new bench PR on Friday.
last night was a humbling, frustrating training session. I started the 8 Week Heavy Bench routine last night and let’s just say that the first night sucked balls. I guess I’m not as strong as I thought I was. Not to mention the fact that I had to use the safety bars while benching because there was no one there to spot me. Talk about throwing off your bench groove. Where I had to set them was about 1/2" higher than my chest and it was enough to screw me up.
Maybe the combination of that with the fact that it’s been 2 months since I’ve lifted seriously that caused me to have such a shitty session. I’m still fukin’ pissed off about it.
I’ve got a lot of work to do in the next 8 weeks boys… A LOT OF WORK.
I’ve had a pretty fucking shitty morning. It’s just one of those days where the whole world is hell-bent on pissing me off. I’m headed to the gym in about 45 minutes and I’m going to take it all out on some deadlifts. 10 sets of 5 today!
I had a good workout this morning…since I didn’t workout the way I wanted to yesterday I had to do shoulders, bis, tris, abs, and calves today to catch up. Not a big deal since the arm work isn’t that taxing.
a1. HS Shoulder Press 200x3x5
b1. Cable Side Laterals 20x2x10
b2. Rope Hammer Curl 100x2x10
c1. Cable Front Raise 20x2x10
c2. Rope Pushdown 100x2x10
d1. HS Iso Curl 40x2x10
d2. Seated Dip 180x2x10
e1. High Pulley Curl 50x2x10
f1. HS Shrug Machine 430x2x10
g1. Calf Press 385x3x15
h1. Seated Calf 230x3x30