Today was a f*cking fantastic day for me !
Wasn’t planning on Rack Chins didn’t think i could do them… but the Row Machine was taken so i said i’d try it turned out i FLEW on the bodyweight got 5 reps with an extra 5kg (sigh) so in the coming weeks i hope to get well up there i was missing another width exercise.
Found a better way to stabilize myself on the Incline and got 150kg *4 reps on the Sumo Deadlift.
Gonna enjoy my ONE day off (sigh)
[quote]detazathoth wrote:
Day 3 of the Diet = Not hungary at all, but deff notice energy going down a bit. I’m already getting sick of Haddock and salad.[/quote]
Best of luck with the diet, hope you get where you want to go a.s.a.p. 
[quote]SmallToBig wrote:
Ya 6ft 1" is me
Front Squatted for the 1st time today, doing 10-12 reps of it is bloody hard trying to hold the weight into your neck. Good thing is you can almost sit on the ground lol you go alllll the way down.
Worked up to 85kg *10
Hopefully will rise, no where near my Back Squat ![/quote]
I hope you kept your low-back arched and chest up though…
Btw, I’d use front-squats for 5-7 rep days and perhaps 8-10. More than that becomes such a bother with the heavier weights.
[quote]Cephalic_Carnage wrote:
SmallToBig wrote:
Ya 6ft 1" is me
Front Squatted for the 1st time today, doing 10-12 reps of it is bloody hard trying to hold the weight into your neck. Good thing is you can almost sit on the ground lol you go alllll the way down.
Worked up to 85kg *10
Hopefully will rise, no where near my Back Squat !
I hope you kept your low-back arched and chest up though…
Btw, I’d use front-squats for 5-7 rep days and perhaps 8-10. More than that becomes such a bother with the heavier weights.
[/quote]
Kinda have to lol or the bar starts rolling forward, should have started on them good practice for actual squatting. 8-10 is the lowest for the next 2 weeks once i get to the 8 i’ll raise the weight.
Had this monstrous dude in the gym today squatting 260kg’s like it was nothing his CALVES were nearly the size of my thighs f*cking monster shoulda seen him just up and down like it was 20kgs on the bar. MMAAANNNN wish i had been squatting would have provided a good boost to try go higher 
[quote]red04 wrote:
Weird shoulders day… couldn’t do SHIPs because the smith machine was in use(I tried to get the person to go squat in the power rack which was available, but he said no) so I did militaries instead, which I apparently suck ass at(I don’t even want to post the weight, it was horrible). I might just do those now and get that weight up, see if I like the growth better.
DB Shoulder Press 75’s x10
Standing Laterals 40’sx10
Rear Delts in pec dec forgetx12
Shrugs 365x10
I also had to wait like 10 minutes between rear delts and shrugs because every place I can think of to do them(a bench, power rack, smith) was taken, and I really didn’t want to DL my shrugs from the floor first(plz santa give my gym bigger dumbbells for… labor day)
[/quote]
You could have just done your high inclines on an incline bench, free-weight.
As for mil presses, if you go all the way down to the chest, then yeah, you’ll suck at them compared to high inclines. Small wonder. That last part of ROM doesn’t help your shoulder growth whatsoever, it can mess them up pretty good though…
[quote]WS4JB wrote:
josh86 wrote:
I like being a nice 5’10" just about average height. Short girls still think I’m tall and I look fairly large at only 206…and I like short girls so it works perfecty for me! Lol
This.
Ronnie was 5"10 ya know. [/quote] Ronnie is 5’11 
[quote]
Austin, 405 x 4, god damn you, I wanted to hit it for 3 this week, and now you gotta fucking do it for 4.
And why the fuck is everybody in here over 6 foot ?[/quote]
Well, I’m not, so you can be happy again.
[quote]josh86 wrote:
UFgator11 wrote:
my numbers aren’t incredible, but i’m proud of my progress.
-leg day today-
squats
195x10
215x8
225x6
185x8
185x9
leg press
8 platesx10
8 plates and 20 lbs x 8
8 plates and 50 lbs x 6
6 plates and 50 lbs x 8
6 plates and 50 lbs x 9
deadlift
155x10
175x8
195x6 (new PR!!!)
155x8
155x9
calves
4 sets of calf machine- 12, 10 8 6
I’m doing a 10, 8, 6, 8, 9 rep scheme for all my lifts. I used to be doing 12, 10, 8 for everything. It was good to add the volume, i have been doing the 5 set style for 3-4 months now, i’ve made good gains.
Is there some kind of logic to this rep scheme? It seems very strange to me…why not just warmup to a top all-out heavy set? I really think you would get better results, faster progression, etc doing this…[/quote]
I second this.
You could probably get your deadlift to 315 for reps within a few months tops if you were using a more sensible approach.
Try a heavy 5-8 followed by a lighter 9-12, for example, and progress on both sets every time you train (shouldn’t be difficult at this point)…
What does your complete routine and diet look like?
Welcome to BOI.
[quote]detazathoth wrote:
Day 3 of the Diet = Not hungary at all, but deff notice energy going down a bit. I’m already getting sick of Haddock and salad.[/quote]
are you feeling Turkey?
id suggest going for 1 set of 5-8 and leave it be, it’s pretty tough to give it your all and then do another set without dropping like 100 pounds and no offense but with the weight you’re using thats not possible.
[quote]waylanderxx wrote:
hardgnr wrote:
This isn’t that far off a V-Diet lol. Don’t you feel like shit drinking whey and oil all day? If I have too many shakes I have that empty feeling in my stomach and just feel bloated. And EVOO doesn’t help. I got food poisoning the other week and I’m pretty sure it was from EVOO so I’m a little worried about going back onto it.
Doesn’t bother me at all actually. I’m in my best shape ever so I can’t complain.
Food poisoning from EVOO? That seems unlikely.[/quote]
Who knows. I brought it back into my diet that day and I’ve had it a few times since and it has made me feel like shit every time. Or it could be in my head.
your EVOO could be skunked. every time i drink the stuff i feel like gagging and then i feel like crap for an hour or so.
[quote]hardgnr wrote:
waylanderxx wrote:
hardgnr wrote:
This isn’t that far off a V-Diet lol. Don’t you feel like shit drinking whey and oil all day? If I have too many shakes I have that empty feeling in my stomach and just feel bloated. And EVOO doesn’t help. I got food poisoning the other week and I’m pretty sure it was from EVOO so I’m a little worried about going back onto it.
Doesn’t bother me at all actually. I’m in my best shape ever so I can’t complain.
Food poisoning from EVOO? That seems unlikely.
Who knows. I brought it back into my diet that day and I’ve had it a few times since and it has made me feel like shit every time. Or it could be in my head.[/quote]
You can’t just start off with too large a dose or you’ll be forced to become friends with the toilet… Other than that, maybe you fell for a fake? Seems to be an ongoing problem, EVOO that literally isn’t EVOO at all.
[quote]xb-C wrote:
UFgator11 wrote:
LiveFromThe781 wrote:
those are KGs right?
no they’re lbs. they’re not impressive but they’re good numbers for me. i got a new PR on deadlift and wanted to tell people who appreciate getting PR’s. not many people i know understand how its a big deal
You might have better success if you do deadlifts for sets of 3 or 5 instead of like 10, 8, and 6. Good job on the PR tho man.
How much you weigh?[/quote]
thanks dude. i just saw the program in a magazine and used it to try something different. i’m 6’3" 195lbs. I’ll try the heavier, less weight style next week.
Thanks CC, i’m familiar with your thread and respect your posts a lot.
everything is 10, 8, 6, 8, 9. i’ve been lifting 4 years doing that rep scheme for about 3 months.
monday- bi’s- bb curl, incline db curls, seated preachers tri’s- close grip pressdown, close grip bench, skull crushers
tuesday- squats, leg press, deadlifts, leg curls, calf raises (sometimes hallway lunges at the end)
wednesday- off
thursday- chest- bb bench, bb incline, cable flyes shoulders- overhead bb, upright bb row, lateral raises
friday- back- lat pulldowns, close grip t-bar with a bb, wide grip seated rows
cardio- not much, but i play intermural sports at my college
diet- around 3000 calories/day, about 200g protein/day, 1 fruit 1 vegetable/day. I mostly cook for myself so breakfasts are usually 3 scrambled eggs, buttered toast, oj, some kind of fruit, lunches- footlong deli sandwiches plain, only meat and cheese, dinners- meat and potatoes, chicken breast and rice, salmon and wild rice, stuff like that with a bowl of uncooked spinach and spoonfull of ranch. snacks are usually plain greek yogurt, string cheese, apples, soy protein shakes (cause its cheap).
[quote]Cephalic_Carnage wrote:
hardgnr wrote:
waylanderxx wrote:
hardgnr wrote:
This isn’t that far off a V-Diet lol. Don’t you feel like shit drinking whey and oil all day? If I have too many shakes I have that empty feeling in my stomach and just feel bloated. And EVOO doesn’t help. I got food poisoning the other week and I’m pretty sure it was from EVOO so I’m a little worried about going back onto it.
Doesn’t bother me at all actually. I’m in my best shape ever so I can’t complain.
Food poisoning from EVOO? That seems unlikely.
Who knows. I brought it back into my diet that day and I’ve had it a few times since and it has made me feel like shit every time. Or it could be in my head.
You can’t just start off with too large a dose or you’ll be forced to become friends with the toilet… Other than that, maybe you fell for a fake? Seems to be an ongoing problem, EVOO that literally isn’t EVOO at all.
[/quote]
Maybe…it was a different brand then I usually get. Never realised you had to ease into it. I just had a break from the stuff for a while but I never had an issue in the past. Horrible experience though, I couldn’t even drink water for a whole day. It really is the worse feeling in the world spewing your entire stomach up and being so fucking dehydrated but you can’t even have a sip of water.
To Cephalic_Carnage if you don’t mine…pm not working…
With the goal of being strong and jacked!
Now at 196 but not strong and big enough…
on the 5/3/1 for a while now…i like low volume but maybe its time to go back to a more basic split…
What do you think of this layout…thanks!
Monday:
Military Press- (sets and reps the same as the 5/3/1 Method)
DB Military Press - working to a top set on a given weight(3-5sets)
Upright Rows or Shrugs - 4 sets of 10 reps
Side Laterals - 4 sets of 10-15 reps
Barbell Curls - 4 sets of 10 reps
Tuesday:
Deadlift - (sets and reps the same as the 5/3/1 Method)
Chins - 4 sets of 10-12 reps + one set of pulldown same grip
DB Rows - working to a top set on a given weight(3-5sets)
Back Raises -4 sets of 10 reps
Abs Various
Thurday:
Bench Press- (sets and reps the same as the 5/3/1 Method)
DB Bench Press - working to a top set on a given weight(3-5sets)
Dips (weighted) - 4 sets of 8-15 reps
Flyes - 4 sets of 10 reps
Triceps Pushdowns - 4 sets of 10-20 reps
Saturday:
Squat- (sets and reps the same as the 5/3/1 Method)
Hack Squat or Leg Press - working to a top set on a given weight(3-5sets)
Leg Extensions - 4 sets of 10-30 reps
Leg Curls - 4 sets of 10-15 reps
Weighted Sit-ups - 4 sets of 10 reps
Also if not to busy i tought about making friday a arms day with calves maybe…!
Template almost same as Wendler bodybuilder template with minor change!
HEY GUYS
its now August… know what that means?
its my 2 year training anniversary! ! ! !
<------------- wondering who all these knew people are
[quote]LiveFromThe781 wrote:
HEY GUYS
its now August… know what that means?
its my 2 year training anniversary! ! ! ![/quote]
Nice, me too. Actually I think I started around July 30.
[quote]LiveFromThe781 wrote:
HEY GUYS
its now August… know what that means?
its my 2 year training anniversary! ! ! ![/quote]
Congrats
Whats your goals for the next 2 years ?
[quote]SmallToBig wrote:
LiveFromThe781 wrote:
HEY GUYS
its now August… know what that means?
its my 2 year training anniversary! ! ! !
Congrats
Whats your goals for the next 2 years ?[/quote]
fucking own everyone.
and
600 deadlift
350 bench
450 squat