[quote]Stuntman Mike wrote:
buckeye girl wrote:
crod266 wrote:
hey buckeye girl how old are u out of curiosity?
Old enough to drink, but too young for a house, kids and wedding ring.
So its 16 right?[/quote]
Busted.
[quote]buckeye girl wrote:
crod266 wrote:
hey buckeye girl how old are u out of curiosity?
Old enough to drink, but too young for a house, kids and wedding ring.[/quote]
Stronghold, she just said she doesn’t want to marry you. Sorry man.
What a bitch!
lol jk guys.
Delts (Yes…again)
SHIPS
90x16 Warm-Up
140x12
180x10
230x8
250x4
DB Side Lateral
30x10
40x10
50x8
60x6 (Did those for Abby)
Grabbed another Rockstar from the vending machine and pounded it…shouldn’t have done that. I’m feeling it now and I’ve got to go pick up Sacha in half an hour and I can’t stop shaking. I’m a little over 2.5 and I start OD’ing at 3g. Its all the shit in the Shooters
Front Raises
40x10
50x8 + 2
55x6
60x4 (For Abby)
Upright Row (Wide hand placement)
95x12
135x10
155x7
Rear Delt Flye
45x10 (Soy boy had the 40lbers for shrugs…his girlfriend looked impressed)
50x8
60x5
65x3
BB Shrugs
135x16
225x12
315x10
405x8
495x4
545x2+2+1 (10lbs over the weight that broke me. Form sorta sucked whatevs)
DB Shrugs
120x16
130x12
140x10
-DROP- (Yes a dropset, sorry Abby)
100x20
I still felt like shit. This was a pretty brutal shoulder day. My buddy is still feeling the sting, so we just kept on pushing each other to bury the emotional discomfort with tons of weight. We’ll have better luck tomorrow with leg day. Now…my brothers in sweat and iron I wish you all a good night.
Cheers
-GB
Is it avatar changing day or something?
Nice spread way, but what about the trademark pose? lol
[quote]crod266 wrote:
namor wrote:
So I made the stupid decision to venture into the supplements forum and lo and behold there is a post from a bloke who has been training six months, is taking muscle milk and no xplode and has now decided to start taking a certain prohormone for “bigger gains”. Nearly threw my shoe at the fucking computer screen reading that.
Last time I step in that forum.
actually i commented right after. Im preety sure its an insulin sensitizer so even know its not a pro hormone its useless in his case[/quote]
Not that I would know or anything, but I think from his post that he is referring to the P-Plex put out by Competitive Edge Labs that is the wet prohormone pheraplex. Fucking kids these days (I am 27 for the record so I can call people younger than me kids)
[quote]xb-C wrote:
Stronghold wrote:
Seated Press-
bar x 10
95 x 10
120 x 3
140 x 3
155 x 13
Seated Lateral Raise-
30 x 12 x4
Rear Delt Machine-
120 x 10 x3
BB Curl-
bar x 10
65 x 8
85 x 6
105 x 8
Incline Curl-
25 x 12 x4
SRGBP-
25 x 10
90 x 10
140 x 8
180 x 8
210 x 8
V-handle Pushdown-
85 x 12 x4
How do you like those smith reverse grip presses?
[/quote]
XB-c, I have been doing reverse grip bench in the smith for seven weeks now and I have to say I am a big fan. They are a solid alternative to CGBP for a triceps exercise.
[quote]300andabove wrote:
Cephalic_Carnage wrote:
You can never be big enough as a natty though 
It’s not like I’m even close to lean at 296 lbs now. I wish I were as big as dusty… 304 or so with abs, fml. I weigh nearly as much but don’t look half as lean but I get all the negative side-effects of being at that weight lol
Go figure…
I’ll probably lean out slowly/recomp while trying the above routine. If Phil Hernon can do similar things, then I can too, right?
I’m mainly trying the higher-frequency stuff so that I can incorporate whatever is useful into the approach I take with “my” trainees. Figure some of my old splits could use some overhauling… I have a bunch of locals on similar routines. Trying to see what does best for the beginners, 3/week/bodypart or 2/week/bodypart etc.
Was originally sparked by the success of that yates-inspired 3-way I have a lot of guys on.
Depending on how this testing-business goes, I guess you won’t see me recommending any 1/week/bodypart routines anymore, at least not unless a special occasion warrants it.
But you bet that if I just had the necessary equipment, I’d be on the 3 way or 5-way variant of DC right now
Not at all. My chest could use some work (I hate every single chest exercise out there…) and my hamstrings are still terrible… Coming up slowly now thanks to wide-stance sumo-pulls.
See this is what inspired my rant lol, your sacrificing YOUR gains for other peoples… and getting no benefit unless your the more altruistic person known to mankind. [/quote] You must have something planned. You’re being far too flattering 
[quote]
Ever think of writing articles for this place ? Saw the routine posted on BBB and others this place suffers from lack of bodybuilding authors… even taking on “clients” i mean you are without doubt hand on heart THE most knowledgeable person i have conversed with, you know alot of ways to put on muscle, why not use that ?[/quote] I don’t even ask for money when training people in person over here. I dunno man, it’s ultimately all common sense + years of lifting experience and talking to the pro’s and reading what the smarter people like Dante have written… It’s stuff that, theoretically, everyone could find out by themselves. Not something I’d want to charge for, somehow.
As for writing articles, nah. Tried to put some together before (for the forum) and it honestly took up way too much time… What’s the point of writing any, anyway, if 90% of the guys reading them are going to second-guess themselves the second a new articles gets released? [quote]
Dunno about such high frequency if your weighing in and around 300lbs especially with your strength levels, that could spell major shoulder issues no ? Maybe the rest of your body could hack it but you would get some major grief lol. [/quote] Ha, no shit. Hence going lower and lower in volume… Anyway, it’s not like I’m going to keep this up for all that long. May go back to 5/3/1 at some point and just take it a little slower. [quote]
From looking at BBB not a half bad program, i’m sure with a few modifications it would be suitable. Even dialing down the sets to 2 as the weight your using ain’t childs play anymore … kinda DC but isn’t and you’d be able to run it in any gym…[/quote] Yeah. Well, the routine has worked wonders for some guys (modok, dh), it’s just that back training issue… And all that pressing, each day, every day.
That’s why I’m looking into the lower frequency of 2/week/bodypart… If we can get almost similar results out of that, I’d rather have beginners on it than on bbb… Big believer in doing only as much as necessary to get results so those not-so-easily recovering parts of one’s body don’t get worn-out too fast/much.
[quote]300andabove wrote:
crod266 wrote:
thats how i feel exactly, unless your going to compete it doesnt justify
Well i don’t know about that, i suffered from mid-range test levels not bad not really good, so thats why i use it. In fact any male that suffers mid range test and wants to become “Big” is going to have the dam nest time cutting down without losing ALOT of muscle. Not talking about 150lb guys, more so the 300lb guys. [/quote]In that case I’d go on HRT (As I said, if my hormone levels drop too much, I’ll get on it). That is, at least, legal… Makes the situation less dangerous with the feds and everyone having their panties in a bunch about the bad people on steroids. [quote]
I also have ZERO intention of getting in a speedo lol but eventually i would like what Ceph said, but walking around @ 280lbs natural is HARD i’d go so far as 30-40% impossible for some people you would want to be hitting 90% consistency on food/sleep/training every week for decades even 1 day fuck up will set you back. I cannot do that with my work sometimes i work 12-16 hr days so i need something to give me an added % onto the consistency level.
Furthermore, just to finish this point anyone who presumes they are a “hard gainer” isn’t more likely it’s “Hard at sticking to consistency gainer” you CAN get to 300lbs natural [/quote] Look around you. See those fat people? Yeah. They got to 300+ with no chemical assistance. All it takes is consistently eating at McDonalds [quote]but you will want to have your priorities in order and no be jumping all over the place with your food/ programs which as you can see ALOT of people suffer from Program A.D.D. marketing at it’s finest eh
[/quote]
[quote]Growing_Boy wrote:
I hear ya C_C. Its mainly me wanting to make sure that I’m back up to 87% operational before I can really start breaking loose. All the aggression is coming back. Couple that with mild-severe emotional distress and I’m ready to kill the next soy boy standing in front of the freak end of the rack, curling 25lbers, blocking the spot where the 140s go, and I’m just about to finish my last set on the DB bench. I’m really going to start gearing down the volume as soon as I feel its safe to really start moving some weight around and start kicking some real ass. What do you have in mind? [/quote]
Depends on what numbers you’re capable of when/if we start and how well your injuries have healed up…
-A closer-to-100% GB: BBB. Yeah, really. With a few custom ramps/phases in it though so you don’t end up with shoulder instability… You could do ramp+phase 1 and then drop straight into that back-focused ramp/phase I’ve written since that seems to be your major weak-point.
-A 90% GB: What I’m doing right now, though maybe with no heavy deads to keep things safe… And yeah, you can do more sets than I do. Figure Phil Hernon’s original 3 set approach would work, or maybe go heavy the first cycle of the week, then lighter the second…
Something like that, we can also do something else… But you could use a lot more strength and fast, so the above options may be best…
[quote]namor wrote:
So I made the stupid decision to venture into the supplements forum and lo and behold there is a post from a bloke who has been training six months, is taking muscle milk and no xplode and has now decided to start taking a certain prohormone for “bigger gains”. Nearly threw my shoe at the fucking computer screen reading that.
Last time I step in that forum.[/quote]
You haven’t seen anything yet… Let me warn you: Stay out of the article comments section
[quote]josh86 wrote:
crod266 wrote:
i just realized im not in t-cell alpha, someone mind sending me an invite haha
I’m not either…and I’m bigger than and have made way more progress (up from 130ish lbs at age 19) than at least half the people in there. [/quote]
You guys just have to start making intelligent (heehee) comments on bodybuilding topics in the forum as well as display lots of potential and theoretically, pX, Tiribulus and whomever was the third sheriff guy should notice and add you then.
I actually thought you were already in, josh? You sure deserve it from the progress you’re making, but maybe it’s due to you dropping under the radar for a while post-injury and people just forgot about you
[quote]Stronghold wrote:
Seated Press-
bar x 10
95 x 10
120 x 3
140 x 3
155 x 13
Seated Lateral Raise-
30 x 12 x4
Rear Delt Machine-
120 x 10 x3
BB Curl-
bar x 10
65 x 8
85 x 6
105 x 8
Incline Curl-
25 x 12 x4
SRGBP- [/quote] Surprised your powerlifter-buddies allow you to do this [quote]
25 x 10
90 x 10
140 x 8
180 x 8
210 x 8
V-handle Pushdown-
85 x 12 x4[/quote]
[quote]Cephalic_Carnage wrote:
Stronghold wrote:
Seated Press-
bar x 10
95 x 10
120 x 3
140 x 3
155 x 13
Seated Lateral Raise-
30 x 12 x4
Rear Delt Machine-
120 x 10 x3
BB Curl-
bar x 10
65 x 8
85 x 6
105 x 8
Incline Curl-
25 x 12 x4
SRGBP- Surprised your powerlifter-buddies allow you to do this
25 x 10
90 x 10
140 x 8
180 x 8
210 x 8
V-handle Pushdown-
85 x 12 x4
[/quote]
He’s been training with his bodybuilder buddies lately
Bench:
135 & 185lb warm up (8 reps each)
225x4
255x4
265x4
275x4 ( Apparently my de-load week worked b/c this was the weight
pinned me 2wks ago. And it went up easy today )
285x3
265x4
Pull Ups: 2 red bands: 4,4,4,5,5,4
Delt Triad:
-Front: 30lbs 4x4
-Side: 25lbsx4, 30lbs 3x4
-DB OHP: 55lbsx4, 60x4,3,3
Front Squat: (Starting to integrate these back in)
135x4
185x4,4,4,4
*These are going to take a bit to get used to again. Especially
because I am stopping 1-3" above parallel
Rack Lockout Bench: Pins set so my bi/tri are at parallel
185x5
225x5
275x5,4,4
Pull Thrus
135lbs 3x10
Not a bad workouts. I liked how my bench felt once I got my footing a
bit more solid. In about 2wks I plan to test my max bench so I know
where to start my 5-3-1 training in September.
[quote]buckeye girl wrote:
Cephalic_Carnage wrote:
Stronghold wrote:
Seated Press-
bar x 10
95 x 10
120 x 3
140 x 3
155 x 13
Seated Lateral Raise-
30 x 12 x4
Rear Delt Machine-
120 x 10 x3
BB Curl-
bar x 10
65 x 8
85 x 6
105 x 8
Incline Curl-
25 x 12 x4
SRGBP- Surprised your powerlifter-buddies allow you to do this
25 x 10
90 x 10
140 x 8
180 x 8
210 x 8
V-handle Pushdown-
85 x 12 x4
He’s been training with his bodybuilder buddies lately
[/quote]Uh-oh. First sign of “the change”.
So…
You find any suspicious looking bottles marked “posing oil” in his room lately?
[quote]B rocK wrote:
Bench:
135 & 185lb warm up (8 reps each)
225x4
255x4
265x4
275x4 ( Apparently my de-load week worked b/c this was the weight
pinned me 2wks ago. And it went up easy today )
285x3
265x4
Pull Ups: 2 red bands: 4,4,4,5,5,4
Delt Triad:
-Front: 30lbs 4x4
-Side: 25lbsx4, 30lbs 3x4
-DB OHP: 55lbsx4, 60x4,3,3
Front Squat: (Starting to integrate these back in)
135x4
185x4,4,4,4
*These are going to take a bit to get used to again. Especially
because I am stopping 1-3" above parallel
Rack Lockout Bench: Pins set so my bi/tri are at parallel
185x5
225x5
275x5,4,4
Pull Thrus
135lbs 3x10
Not a bad workouts. I liked how my bench felt once I got my footing a
bit more solid. In about 2wks I plan to test my max bench so I know
where to start my 5-3-1 training in September. [/quote]
Why the Front Squat and Pull Thru’s?
[quote]Cephalic_Carnage wrote:
You must have something planned. You’re being far too flattering
Ha, no shit. Hence going lower and lower in volume… Anyway, it’s not like I’m going to keep this up for all that long. May go back to 5/3/1 at some point and just take it a little slower.
Yeah. Well, the routine has worked wonders for some guys (modok, dh), it’s just that back training issue… And all that pressing, each day, every day.
That’s why I’m looking into the lower frequency of 2/week/bodypart… If we can get almost similar results out of that, I’d rather have beginners on it than on bbb… Big believer in doing only as much as necessary to get results so those not-so-easily recovering parts of one’s body don’t get worn-out too fast/much.
[/quote]
Well i can take the piss with the best of em but i also believe in giving credit where credit is due i give BBB praise all the time only right to appreciate those who deserve it.
I love when I don’t check the BOI for an evening and get to read like 3 pages in the morning. Good stuff.
My strength was awful yesterday. I don’t know what happened. I had gotten in 3 solid meals, body was feelin pretty good, head felt in it, etc. I benched well on Saturday and figured I’d do well today as well.
Definitely not the case.
Incline bench
135lbs x 15
185lbs x 10
225lbs x 5 (these reps went up surprisingly slow…)
245lbs x 7 (WTF! I’ve been hitting 255lbs x 10 solid reps. Miserable performance)
225lbs x 6 (wanted to get some actual reps in… 225 felt heavy. Just not my day.)
Kept everything else light
HS flat bench
2pps x 15
2pps+25 x 10
Cable Flyes
2 drop sets.
Triceps, I actually got an incredible pump in my long head. They were lookin pretty good in the locker room mirrors PWO. The left one, anyways.
Reverse-grip pushdowns
50lbs x 20
80lbs x 15
120lbs x 10
150lbs x 8
Overhead cable extension thingy (pump was unreal… I was working out alone so rest periods were short too)
50lbs x 15
60lbs x 12
70lbs x 10 (good god it was like an orgasm in my arm… I felt like Arnold from pumping iron. I was probably moaning but couldnt hear it thru my headphones).
PJR pullovers (kept em light, good feel and stretch in the tris)
70lbs x 15
90lbs x 10
And that was a wrap. Not gonna sweat it too much. I don’t think we’ll be working out at this gym anymore anyways cuz my training partner got kicked out haha. And I hate their fucking incline.
[quote]detazathoth wrote:
Why the Front Squat and Pull Thru’s?[/quote]
The program I’m following is the Total Body Training (TBT) program.
So I do 1 push, 1 pull, 1 press, 1 quad or ham movement and 2 accessories.
I hadn’t done front squats since about April after my last back ‘episode’. But doing single leg work and pull throughs have kept me in check. I love pull throughs.
[quote]bugeishaAD wrote:
I love when I don’t check the BOI for an evening and get to read like 3 pages in the morning. Good stuff.
My strength was awful yesterday. I don’t know what happened. I had gotten in 3 solid meals, body was feelin pretty good, head felt in it, etc. I benched well on Saturday and figured I’d do well today as well.
Definitely not the case.
Incline bench
135lbs x 15
185lbs x 10
225lbs x 5 (these reps went up surprisingly slow…)
245lbs x 7 (WTF! I’ve been hitting 255lbs x 10 solid reps. Miserable performance)
225lbs x 6 (wanted to get some actual reps in… 225 felt heavy. Just not my day.)
[/quote]
Might be time to deload your bench man. 2 weeks ago I couldn’t even get 275 off my chest, I had to yell for a spot (pretty embarrassing lol), so I took the whole week off last week from anything over 50% and yesterday I hit 275 for an EASY 4 reps.
Good luck!