[quote]Big nation wrote:
I know what you mean dre thats whats happening to me today too ready to pump out some squats tonight.[/quote]
It’s good to see a fellow Packers fan in the brotherhood!
Im a bears fan, always respected the Pack though, but when my Favreite player on the team left, I really have no desire to watch them play
[quote]WS4JB wrote:
Getting ready to down a 'Quila Lime Spike Shooter and then head out for a shoulder workout.
Josh, looking thick ya bastard. [/quote]
Thanks man, you forgot the fat part though…
I keep throwing that out there just being a sarcastic bastard because that’s what everyone I know who is jealous of my mass increases keeps saying. “You’re getting fat” - my response is usually “You’re fucking tiny”. lol
By the beard of Odin I was sore today! Had to drop my weights down quite a bit to get through all of my sets.
DB Shoulder Press
35lbsx10 45lbsx10 45lbsx8 40lbsx9
Dips
4x10(attempted some weighted dips, but I was way too sore)
Machine Power Shrugs
4 plates/side x 3x10
DB Lateral Raises
20lbsx3x10
Calf Raisesx4x15
I’ve really got to work on my pathetic shoulder strength.
Shoulders today, God I love shoulder day, but that happens to a man after he has to take a two years off from direct shoulder training thanks to bench pressing 3 times a week in high school.
- Barbell Clean and press - 1 clean/1press
135 lbs x 8
135 lbs x 8
150 lbs x 5
165 lbs x 5
175 lbs x 3
H.S shoulder press -
2 plates x 12
4 plates x 8
4 plates x 10
4 plates x 10
4 plates x 12
Unwinding Press-
20’s x 10
30’s x 12
30’s x 12
30’s x 12
30’s x 12
Iron Cross DB hold-
3 sets till failure with 15’s in each hand, makes me feel like a puss walking across the gym with the 15’s, but its a great finisher.
Josh, I would call you fat, but you’re bigger then me, and i don’t want you to E-bully me.
I need to find a scale, didnt bring one with me when i moved.
God Damn do I love Spike Shooters, if i could only drink one non-water beverage for the rest of my life, it would be Spike Shooters.
–JB
Lol JB! What I find interresting is in real life the ONLY people that ever say the word “fat” to me are skrawny people. All the big guys just comment on how impressed they are with my gaining size and tell me to keep going. The skrawny guys are like “I’d rather have my abs over your muscle any day”. Then my response is “I can easily diet down after I’m done getting big and get abs no problem, you are fucked though when it comes to muscle and strength.” lol
BTW - JB I hate you for having that amazing HS shoulder press at your gym. I think I’m going to talk to my gym and see if they have a thing where I can submit a request for certain pieces of equipment. Honestly that’s the only machine I really really wish my gym had but doesn’t.
Or maybe I will get a 2nd gym membership and only train there on shoulder day…I wouldn’t want to leave my current gym - I really like the people there, but its small and I don’t think they even have room for more pieces of equipment unless they get rid of something else. lol
Josh, you said youve got a good sized group of guys that take their training seriously, and are of a decent size, how about seeing if you get a list of signatures from these guys, kind of a petition asking for the piece of HammerStrength that you want.
That way they see that you wouldn’t be the only one using it, and they know that people who consistently pay their gym membership want it too.
I think I might do something like that…I’m gunna talk to one of the guys I know that works at the gym first and see what he thinks of the idea.
JB you bastard, lookin strong on those In-Humans. Thursday, I’m shooting for 9 with 295! Beat that!
Josh, you are lookin big man. Sure, some fat is part of the price to pay, but you’ve got a thick ol’ back.
Tuesday - Chest
Decline bench press (decided to drop the “heavy rep” set to see how many I could squeeze out with 315… didn’t go as planned)
bar x 20
135lbs x 15
185lbs x 10
225lbs x 10
245lbs x 8
275lbs x 4
315lbs x 5 (not a good spotter, gave me a bad liftoff, I was hoping for 6, but oh well, didn’t bring it today. Next week I’m gonna drop the 315 set and focus on the rep set… maybe RP, who knows, until I can get 315 for a solid 8)
Incline DB press
80’s x 10
90’s x 10
110’s x 12 (spotter kept his hands on my elbows, not sure how much he helped, but I’m sure a bit esp. towards the bottom. Once I can get these for 15 I’ll up it to the 120’s).
Flat DB flyes
30’s x 10
40’s x 10
50’s x 10
60’s x 10
Pec deck
100lbs x 12
130lbs x 10
150lbs x 8
120lbs x 9 + 5 / 80lbs x 7
DC Chest stretch (done correctly this time) with 45’s (a bit easy I think… CC, what weight do you expect someone of my strength levels to use?)
Set of DC Calves till death.
Notes: Most of my exercise specific notes are up there. All in all, a good session. I thought by saving energy from the reps I’d be able to get more on 315 on decline, but I guess I use diff. muscle fibers or something… all else went fine.
I just wanna work my tris haha… I love Thursdays!
Lower body
ATG squats
Warmups
315x3 (little high on last one) PR though
275x8x4
Speed deads
275x8x3
225x10x2
Calfs and grip and got out i was whiped.
Going for an insane cardio workout with a bud tomoro sledge and heavy bag carries hockey comeing up.
Might as well join in. Shoulders today.
Dumbell overhead press 60lbs 4x10
Dumbell shrugs 120lbs per 4x12
Dumbell lateral raise 30lbs 4x12
Dumbell bentover raise 30lbs 4x12
Reverse fly machine 145lbs 4x12
Threw in single arm rows for a second hit on my back for the week 105lbs 4x10 per arm.
Good workout but had some shoulder pain while pressing overhead due to a lingering rotator cuff injury. Feels like I loose strenght in that arm at times. Sucks.
20 min jog at end trying to control some of this fat I have gained on this 7 month bulk.
Sheiko 29 Week 2 Day 1
Squat
185x5
205x4
245x3
245x3
275x2
275x2
275x2
275x2
275x2
Bench:
135x5
155x4
185x3
185x3
215x3
215x3
215x3
215x3
215x3
DB Bench:
55x10
55x10
55x10
60x10
60x10
Alternate DB curls s/s deficit pushups off DBs
45x5 - 10 pushups
45x5 - 10 pushups
45x5 - 10 pushups
45x5 - 10 pushups
45x5 - 10 pushups
Front Squat:
155x4
155x4
195x3
195x3
205x2
205x2
205x2
205x2
Romanian Deadlift:
135x5
135x5
135x5
135x5
135x5
Notes: Fuck.
Weight is 228.25 (I’m a chubby boy)
sweet lord.
Was all of that in the program ?
50 sets. You did 50 sets.
Fucking crazy
The curls are not in the program. It just says to do 5 sets of 10 pushups, so I added the curls and did pushups between the dumbbells to get a stretch.
And I was wearing my sleeveless T-Nation tribal shirt, so that may have had something to do with the added curls.
[quote]josh86 wrote:
Hey what quad stretches does everyone like that does the extreme / DC style stretching. Tried the one where I sit on my feet and lean back but my ankles did NOT like that.[/quote]
I was wondering about this same thing. I’m not 100% on what all the stretches are. Could someone please explain those?
Check page 69 or 70, cephalic_carnage posted a picture of someone doing them all…I just looked at it today and I’ll be trying the one shown in that pic next time.
Today’s Chest - my shoulders, especially the right one were aching and so were my elbows. 
HS Incline:
6plates x11
6plates x11
6plates x10
6plates x9
HS Wide Bench:
6plates+35s x8
6plates+35s x8
6plates+35s x7
6plates+35s x7
*Wanted more progress on this but like I said, I was in pain and think it effected this lift.
Cable X-over (moved to different station this session, worked out well for my bicep not having to curl in the heavy weight):
100x15
*Switched again when I saw that the other freemotion cable machine was adjustable up and down as well as in and out.
Weight per side - this machines weight is much heavier than the other cable station I previously used.
65x12
65x11
65x10
Pec-deck:
190x13
190x13
190x11
190x10
Chest stretch, DC calves, abs, and 10 minutes fast walking on treadmill to finish.
Incline Bench Press ( set at 20 degrees)
135x15
225x12
315x8 rest 20 sec
x3 rest 20 sec
x1+1forced rep
Seated Flat Bench (4 sec negatives)
405x9+1 forced
Incline DB flyes
70sx12
105sx10
Cable Crossovers-
120 each sidex12
150 each sidex8
did two sessions of cardio today just felt a bunch of energy so did another one tonight. on the bike got the most painful pump in my legs was an interesting sensation.
tommorow I’m getting at least 145kgx2 on squats. I’m not leaving the gym till i get it.