Nice log man. What are you doing that your weights are jumping up 10+lbs per workout for reps? It says 3 months ago you were struggling for 3 plates on the box squat but now you’re squatting 520 for 3? Are these typos?
[quote]WhiteFlash wrote:
Nice log man. What are you doing that your weights are jumping up 10+lbs per workout for reps? It says 3 months ago you were struggling for 3 plates on the box squat but now you’re squatting 520 for 3? Are these typos?[/quote]
Well, man, I don’t think I’ve made any fenomenal progress, a few months ago all my lifts were stalled, except the squat and the deadlift, and just about now my numbers have gone up, and about time, although I’m my lifts are stalling again. Some of my lifts still suck, like my Military Press and my Bench, but someday those numbers will jumpstart too. I often sacrifice form for numbers when my ego gets out of control. Often I’d go into the gym, put 157 for Pendlay Rows on a bar and then I’d do one set and jump to 220 pounds because somewhere in my mind something told me I should go heavier.
As for the Box Squats, I believe it’s because I enjoyed it so much, I fell in love with that lift and that was probably why I kept getting strong in it. Also because I feel that my legs are the stronghest muscle group I have, they bigger and more vascular than any other bodypart , that probably gave me some base to great back squats, although I suck at other forms of squattting.
^^^ Yeah, I noticed the form on the rows were pretty spotty. Get some vids of the squats and deads up. Those are pretty big numbers.
Sure thing man. I’m gonna heal for some days but I’ll post some videos of all my lifts.
I took last week off to let my back heal from the injury, I’m gonna train smart from now own and avoid doing this stupid things. All my numbers are down, so that I focus on proper form and rep range. I revised my training log and tweaked some stuff to fit my hypertrophy goals and avoid more injurys.
I’ve also discovered that my naked morning weight is 230. I was planing to cut down again but I’m gonna keep going until I hit 250, or hell, 300 if my plans go right.
October 25, 2010: Back, Rear Delt
- Neutral Grip Pulldown
242x12
242x12
242x12
- Barbell Rows
260x10
260x10
260x10
- Cable Rows
260x12
260x12
260x12
- Conventional Deadlifts
400x5
420x5
460x5
508x3
Superset for shoulders:
A1) Lateral Raises
45x12
45x12
45x12
A2) DB Rear Delt Raises
35x12
35x12
35x12
A3) DB Front Raises
60x15
60x15
60x15
The back spec is showing great results, my lats are stronger/wider and the middle traps are visible again. I wish I had access to Biotest products, I wonder what I’d be doing if I had ANACONDA and MAG-10. I should had ordered a dozen crates when I was in California.
October 26, 2010: Arms,
- BB Curl
88x12
100x10
110x8
132x6
- DB Curl
65x10
65x10
65x10
- Hammer Curls
85x6
85x6
85x6
- EZ-Bar Reverse Curls
100x10
100x10
100x10
- CGBP
200x10
200x10
200x10
- Skullcrusher
132x10
132x10
132x10
- Overhead DB Extension
132x12
132x12
132x12
Extract:
Bunch of neck exercises with a neck harness and a 4-way neck machine.
Back still being a bitch.
October 27, 2010: Back
- Pull-Ups
Wide Gripx15, Neutralx12
Wide Gripx15, Neutralx10
Wide Gripx15, Neutralx6
- Pendlays
200x10
200x10
200x10
- Wide Pulldown
242x10
242x10
242x10
- Seated Calf Raises
200x10
200x10
200x10
- Upright Rows
157x8
157x8
157x8
October 28, 2010: Legs
- Squats Drop Sets
308x12/260x12/220x12
308x12/260x12/220x12
- RDLS
308x8
308x8
308x8
- Lunges
110x30m
110x30m
100x30m
- Leg Press
440x15
485x12
530x10
- Lying Leg Curls
157x10
157x10
157x10
October 29, 2010: Chest and additional arm work
- Incline Bench
200x10
220x8
260x6
- Military Press
132x10
132x10
132x8
- HS Press
220x10
220x10
220x10
- Pullovers
132x12
132x12
132x12
- BB Curl
132x6
132x6
132x4
- Power Pushdown ( nmbers estimated, used the whole weight stack )
220x10
220x10
220x10
[quote]DeltaOne wrote:
I’ve also discovered that my naked morning weight is 230.
[/quote]
Thanks for the nice image in my head <3
Come see me in FL, and we can order some Anaconda for you. There, just killed 2 birds with one stone.
A Late happy halloween for everyone. I was too busy to post normally in the forums this weekend because I was screwing up my diet with candy, chocolate and a few different brands of rare expensive and delicious beer they don’t make nowadays. First cheat day I had in a while, hooray.
November 01, 2010: Back and Shoulders
- Neutral Grip Pulldowns
242x15
242x15
242x15
- Barbell Rows
260x12
280x8
300x4
- Conventional Deadlifts
400x5
420x5
460x5
508x5
- Cable Rows
260x12
260x12
260x12
- Bent Over Rear Delt Raises
45x10
45x10
45x10
- MP’s
132x15
157x10
178x6
Finally got this Military numbers to go up a bit.
- Lateral Raises
65x12
65x12
65x12
65x12
[quote]Nikki9591 wrote:
[quote]DeltaOne wrote:
I’ve also discovered that my naked morning weight is 230.
[/quote]
Thanks for the nice image in my head <3
Come see me in FL, and we can order some Anaconda for you. There, just killed 2 birds with one stone.
[/quote]
Aw baby, when I was back in the US a few days ago, my plane made a stop at Orlando, I knew I should had gone off the plane! 
GASP You were within a 25-mile radius of me and didn’t even tell me?!?
I don’t know if I can forgive you for this </3
[quote]Nikki9591 wrote:
GASP You were within a 25-mile radius of me and didn’t even tell me?!?
I don’t know if I can forgive you for this </3[/quote]
I’ll make it up to you with a sexy dance :D.
November 03, 2010: Back (Traps), Arms
- Wide Grip Pulldown
242x15
242x15
242x15
- Upright Row
154x12
176x8
187x5
- Shrugs
360x10
400x10
420x10
- Rear Delt Raise
45x12
45x12
45x12
- BB Curl
110x12
132x8
157x6
- CG Preacher Curl
110x10
110x10
110x10
- CGBP
200x15
210x10
220x8
- Weighted Dips
BW+100x5
BW+100x5
BW+100x5
- Power Pushdown ( +/- to the whole weight stack )
220x8
220x8
220x8
Didn’t felt like I got much of a nice chest session last week, so here it is. I was also crazy to hit the flat bench, it’s been a while.
November 04, 2010: Chest
- Flat Bench Press
220x10
260x8
280x8
- Low to High Cable fly
157x6
157x6
157x6
- HS Machine Press + Unilateral HS Machine Press
220x8/ 184x8
220x8/ 184x8
220x8/ 184x8
- Flys
75sx6
75sx6
75sx6
On the back specialization:
Trainning back 3x a week haven’t yielded the desired results I was expecting, it has yielded some nice results, but not the way I wanted. Mid and lower traps still need improving, and the lower lats as well. The “middle” lats grew a lot, but I’m still lacking the thickness and separation I wanted. Rhomboids have flared up nicely but still need a shitload of improving. I almost got it right with the volume, I seem to respond better with extreme loads, but I overdid it.
Since I’m not feeling moody or tired or having any trouble sleeping, no serious dealoading. 1 week doing light work before I try the Mountain Dog program, and since I’ll work back 1x a week, I’ll have no problem with recovery.
Here’s the split I’ll be doing:
Monday: Back and Traps
Tuesday: Shoulders
Wendsday: Legs
Thursday: Chest
Friday: Arms
Saturday: “train whatever I want” day
Next year I’m switching to 531, then possibly 531 for PL or back to bodybuilding training.
November 06, 2010: Shoulders
I was gonna work legs today, but I really didn’t felt like doing it, so did shoulders instead.
- Military Press:
132x10
157x8 + belt
184x6
184x5
- Lateral Raises
45x15
65x10
65x6
- Cable Lateral Raises
65x8
65x8
65x8
- DB Rear Delt Raises
45x10
45x10
45x10
- DB Front raises
45x20
75x12
80x8
- HS Shoulder Press
132x15
132x15
132x15
- Machine Shrugs
320x15
320x15
Trying out Mountain Dog’s approach on back training.
November 08, 2010: Back
- One-arm Barbell rows
110x6 warm-up
157x8
157x8
- Dumbell Deadstop rows
184x6
184x6
…Stretch each lat for 1 minute,2 sets.
- Scapulae stretch pulldowns
260x10
260x10
- MD Pullovers
157x10
157x10
…stretch each lat for 2 minutes, 2 sets.
- Chest Supported row with 1 second flex at top
242x8
242x8
- Barbell Shrugs with 3 second flex at top
360x6
360x6
- Deadlifts
420x6
420x6
Notes:
-
John Meadows definitely knows what he writes. All the stretching and intensity gave me one hell of a pump, even with the medium volume. Looking foward to continue with this.
-
My back is all shot up from a day long epic paintball showdown me and a some friend had yesterday, doing all this work hurted like hell.
Too damn tired today, but I went in the gym for a nice shoulder session. Shame the place was crowded.
November 09, 2010: Shoulders
- Military Press
…some jackass was taking his damn time in the hack, so everyting was power cleaned from the floor.
132x12
157x8
176x6
188x4
- Lateral Raise machine
200x12
200x12
- DB Lateral Raise with a short ROM
45x10
45x10
45x10
- DB Front Raises
45x15
75x12
80x8
- HS Shoulder Press
132x15
132x15
No rear delt stuff since I hit back yesterday. I’m starting to like the Military Press again, I’ll try my best to get as close to 200lbs as possible until the end of the year.