[quote]chobbs wrote:
[quote]krummdiddy wrote:
[quote]chobbs wrote:
[quote]Spidey22 wrote:
Triceps have a nice pop, got ab definition, chest and traps are thickening up. Keep it up bud.
How are strength gains coming for ya?[/quote]
Slowly but surely are coming…legs are somewhat stalling/decreasing but I think it’s because of my lower back. The compliments are much appreciated brother![/quote]
Feel free to post some numbers…[/quote]
What workout do you want push or pull[/quote]
push
Push #1
Squat 3x10 working up to try and get 225 for all sets with 3 min rest, usually get 10, 7-9, 5-6 reps lately…should probably start using a belt here
Leg extensions with 1 sec squeeze for 2x15 55 lbs 90 sec rest
DB presses 4x10 60,60,80,80 really working on not letting my triceps take over 2 minutes rest
Incline BB 3x8 135, 155, 175x5-7 2 minutes rest
Side laterals 4x10 with 20-25 lbs really working on twisting my thumb down and milking the negative 60 second rest
Supposed to do a rear delt fly on reverse pec deck but I do a rear delt raise on an incline bench, 3x15 with 10 lbs 60 second rest
Rope pushdown 3x15 with 55 lbs Bench dip with a 3 second negative 60 second rest
Then I superset 8 sets of calves with 8 sets of abs…Sometimes I do weighted abs, high rep, planks and rollouts, or each side at a time. Calves are either heavy standing (only have seated machine at school) or light unilateral standing with hard contraction and stretch
Usually takes around 1 hour
ONLY COMPLAINT: sometimes my preworkout shake and my carbs/bcaas make it so my bladder is about to burst around the time I’m in my superset or calves and abs and I lose my mojo
will try to get back to this tomorrow, if not its gonna be friday
been crazy busy since coming back from cuba
[quote]chobbs wrote:
[quote]Gambit_Lost wrote:
Looking good. Keep up the hard work. How’s the back feeling? Getting enough soft tissue work & stretching?[/quote]
Lower back is feeling a little overwork, I always do my glute bridges and shit I forget what they’re called but you get on all fours and put your right hand out and your left leg and vice versa and just hold it and that has helped a ton. I stretch with a thick band that I have and that really seems to help.[/quote]
I believe those are called bird dogs. I also do them.
[quote]chobbs wrote:
[quote]Gambit_Lost wrote:
Looking good. Keep up the hard work. How’s the back feeling? Getting enough soft tissue work & stretching?[/quote]
Lower back is feeling a little overwork, I always do my glute bridges and shit I forget what they’re called but you get on all fours and put your right hand out and your left leg and vice versa and just hold it and that has helped a ton. I stretch with a thick band that I have and that really seems to help.[/quote]
[quote]
Squat 3x10 working up to try and get 225 for all sets with 3 min rest, usually get 10, 7-9, 5-6 reps lately…should probably start using a belt here [/quote]
hmmmm…
I know I’m old and worried about injury more than others, but make sure you are taking care of your lower back. “Overworked” isn’t bad. But if you are constantly feeling “tight/achy” that might be something else. Of course, maybe I’m just worried 'cuz I messed up my lower back a little when I was in High School and it took a few years before I learned how to take care of it…lol. ANyway, take care of yourself. Great work.
[quote]chobbs wrote:
Push #1
Squat 3x10 working up to try and get 225 for all sets with 3 min rest, usually get 10, 7-9, 5-6 reps lately…should probably start using a belt here
Leg extensions with 1 sec squeeze for 2x15 55 lbs 90 sec rest
DB presses 4x10 60,60,80,80 really working on not letting my triceps take over 2 minutes rest
Incline BB 3x8 135, 155, 175x5-7 2 minutes rest
Side laterals 4x10 with 20-25 lbs really working on twisting my thumb down and milking the negative 60 second rest
Supposed to do a rear delt fly on reverse pec deck but I do a rear delt raise on an incline bench, 3x15 with 10 lbs 60 second rest
Rope pushdown 3x15 with 55 lbs Bench dip with a 3 second negative 60 second rest
Then I superset 8 sets of calves with 8 sets of abs…Sometimes I do weighted abs, high rep, planks and rollouts, or each side at a time. Calves are either heavy standing (only have seated machine at school) or light unilateral standing with hard contraction and stretch
Usually takes around 1 hour
ONLY COMPLAINT: sometimes my preworkout shake and my carbs/bcaas make it so my bladder is about to burst around the time I’m in my superset or calves and abs and I lose my mojo
[/quote]
that’s not bad, 8 sets on the calfs is something I need to do! LOL They are pretty huge but for a few years I did them on a flat surface so my ankle flexibility has suffered from that… I used to have a similar problem, I was taking a pre-workout that made me have to take a crap about 30 min into my workout LOL every single damn time! That being said afterwards I had more energy… Guess I was full of it… Sorry about the TMI…
[quote]sexyxe wrote:
[quote]chobbs wrote:
[quote]Gambit_Lost wrote:
Looking good. Keep up the hard work. How’s the back feeling? Getting enough soft tissue work & stretching?[/quote]
Lower back is feeling a little overwork, I always do my glute bridges and shit I forget what they’re called but you get on all fours and put your right hand out and your left leg and vice versa and just hold it and that has helped a ton. I stretch with a thick band that I have and that really seems to help.[/quote]
I believe those are called bird dogs. I also do them.
[/quote]
You are correct my friend
@Gambit_Lost I think that is very good advice, I’ll put a little more time into it.
[quote]Gambit_Lost wrote:
I know I’m old and worried about injury more than others, but make sure you are taking care of your lower back. “Overworked” isn’t bad. But if you are constantly feeling “tight/achy” that might be something else. Of course, maybe I’m just worried 'cuz I messed up my lower back a little when I was in High School and it took a few years before I learned how to take care of it…lol. Anyway, take care of yourself. Great work.
[/quote]
Other than glute bridges and bird dogs, what else do you personally suggest for the lower back?
[quote]LoRez wrote:
[quote]Gambit_Lost wrote:
I know I’m old and worried about injury more than others, but make sure you are taking care of your lower back. “Overworked” isn’t bad. But if you are constantly feeling “tight/achy” that might be something else. Of course, maybe I’m just worried 'cuz I messed up my lower back a little when I was in High School and it took a few years before I learned how to take care of it…lol. Anyway, take care of yourself. Great work.
[/quote]
Other than glute bridges and bird dogs, what else do you personally suggest for the lower back?[/quote]
I like to do good mornings
[quote]chobbs wrote:
@Gambit_Lost I think that is very good advice, I’ll put a little more time into it.[/quote]
Cool. Take care of yourself.
[quote]LoRez wrote:
[quote]Gambit_Lost wrote:
I know I’m old and worried about injury more than others, but make sure you are taking care of your lower back. “Overworked” isn’t bad. But if you are constantly feeling “tight/achy” that might be something else. Of course, maybe I’m just worried 'cuz I messed up my lower back a little when I was in High School and it took a few years before I learned how to take care of it…lol. Anyway, take care of yourself. Great work.
[/quote]
Other than glute bridges and bird dogs, what else do you personally suggest for the lower back?[/quote]
Well, I’m not a PT or one of the best guys on here to offer advice. So I guess I would suggest asking his coach (which he has already done) and following the coach’s advice.
But since you are asking me personally…1) Make sure squat and deadlift technique is perfect and 2) I’m hesitant to go “all out” on squats and/or deads with a pain in the lower back. I would suggest “leaving one or two in the tank.” Many years ago I was training with a guy who tried that “all out” style of training. He was quite a bit stronger than I was. Well he got hurt and had to take time off. I caught up to him in strength. He came back with the same mentality…got hurt again. I doubt he trains anymore.
Other than that, probably flexibility and mobility work. Read from an expert (Cressey) and try to understand it. Lots of foam rolling and stretching. Ask folks who are smarter than me.
EDIT: [quote]krummdiddy wrote:
I like to do good mornings[/quote]
I like those too.
I’ll be in Cincinnati for Monday-Wednesday so no lifting unless zraw wants me to do something with bands/BW.
[quote]chobbs wrote:
DB presses 4x10 60,60,80,80 really working on not letting my triceps take over 2 minutes rest
[/quote]
I say let the tris take over, -they usually are much more stubborn to get huge over the long run than chest. Strong tris are also one of the main keys to a big bench.
Chobbs… Keep up the good work…following…
Yo Chobbs! Has zraw fucked us off or what?
[quote]Marzouk wrote:
Yo Chobbs! Has zraw fucked us off or what?[/quote]
Yeah wtf is with that?
[quote]Marzouk wrote:
Yo Chobbs! Has zraw fucked us off or what?[/quote]
Last I heard he was on vacation! He’s a busy guy though so I’m not stressin too much about it.
[quote]chobbs wrote:
[quote]Marzouk wrote:
Yo Chobbs! Has zraw fucked us off or what?[/quote]
Last I heard he was on vacation! He’s a busy guy though so I’m not stressin too much about it.[/quote]
He’s posted in here saying he would get back to this on Friday (last week…). I hope he hasn’t stopped committing to these threads!
[quote]chobbs wrote:
looking kinda soft…[/quote]
To me you actually look much closer to “lean” than you are to “big”. You look to be 13-14% BF, which is like 2-3 months from your goal, but at 6-1 or 6-2 you look like you could use another 40 pounds (natural) in the long run. 20 pounds of muscle for starters. If you lost 10 and added 40 you’d be 235 at “6-2” and sub 10%.
[quote]mertdawg wrote:
[quote]chobbs wrote:
looking kinda soft…[/quote]
To me you actually look much closer to “lean” than you are to “big”. You look to be 13-14% BF, which is like 2-3 months from your goal, but at 6-1 or 6-2 you look like you could use another 40 pounds (natural) in the long run. 20 pounds of muscle for starters. If you lost 10 and added 40 you’d be 235 at “6-2” and sub 10%.[/quote]
I’ve always had a long term goal at being 240, but thanks I don’t think I look either big or lean.