[quote]bugeishaAD wrote:
you’re really strong, etc etc.[/quote]
Oh, not strong, it’s just all the Badger Milk I drink.
Either I’m eating too much salt, or taking too much stims, but my heart rate is awfully high. Today climbing the stairs was enough to make me breathe heavily, that never happened before.
I’ll see how this plays out, I might have to throw a few conditioning days back in and see what happens…
Rearranged a few days.
08-24-2011 - Week 4 - Shoulders/Biceps
Gym awfully crowded, it seems there’s a big MMA event in town and there’s a bunch of B-level dudes hanging around the biggest gyms. There were these skinny bastards that keep giving me mugshot looks doing some kind of circuit cross fit thing which required the power rack, so I let them do their stuff and did:
- Glass Raises
25x15
25x12
35x12
45x8
- V-Squat Viking Press
145x8
175x8
200x8
225x4 - the machine “safety stop” thing hit me in the nuts. Safety my ass.
225x7
- Band pull aparts
4 sets of 20, last two were done for 12 reps
- Dec. Bench Close grip press
275x10
300x8
325x6
325x6
325x6
325x6
Elbows were on fire.
At this point I realized I had little time to finish everything so I did:
A1) Incline CGBP
245x8
245x8
245x7
A2) Shrugs
365x18
then
B1) Seated Laterals, big hold at top and slow descent
25x12
25x12
35x10
B2) Facepulls
3 sets.
I might have to stick to pressing for tris if I don’t find another exercise that hits my tris but doesn’t tax my elbow.
On a side note:
I need an American girlfriend… brazilian chicks wanna boss around too much.
Note on “Leaving something in the tank.”
Ever since I started this training cycle I’ve been doing something that aways does the trick on getting me motivated and hungry for progress. I’ve always been a “All or nothing guy”, but recently, when I reach my final set, on the final rep, I tell myself “Enough”, even though I could still do a few more reps, or add a few more pounds. What happens is, when I hit the same movement again, I’m dying to make some kind of progress, either reps or pounds, whatever, I’m hungry and motivated, and the day is worth a week.
Free the beast, but only allow it to roam free long enough to do some damage, then cage it again.
“Sehr guter tag in der tat”
08-25-2011 - Week 4 - Legs
- Leg Extension
110x60…x20…x10…x10
- Squats
390x6
400x6
425x6
450x6
475x3 Quads were too beaten.
No belt.
- Front Power Squat
3 platesx12
4 platesx12
4 platesx7
Very explosive going up, very slow going down.
A1) Leg Extension
130x30
130x24
130x21
130x8
A2) HS Ham Curl
65x12/12
65x12/12
65x11/10
65x7/7
Cramping badly here.
- Ez-bar zercher lunges
110x 50yards/45m and back and repeat once more
Conditioning:
- Farmers walk
150 x 50 yards, pause, turn around and back
180 x same drill
200 x 50 yards, rest a while
200 x halfway back.
Been a while since I did any strongman stuff, I love this shit and oddly my grip felt strong until I hit 200.
[quote]DeltaOne wrote:
Note on “Leaving something in the tank.”
Ever since I started this training cycle I’ve been doing something that aways does the trick on getting me motivated and hungry for progress. I’ve always been a “All or nothing guy”, but recently, when I reach my final set, on the final rep, I tell myself “Enough”, even though I could still do a few more reps, or add a few more pounds. What happens is, when I hit the same movement again, I’m dying to make some kind of progress, either reps or pounds, whatever, I’m hungry and motivated, and the day is worth a week.
Free the beast, but only allow it to roam free long enough to do some damage, then cage it again.[/quote]
I like this a lot man.
strong ass work on legs.
<3
Ugh… everything is hurting from yesterday.
I’m like that, since I’m have less than 2 hours to do everything, I’m ending up doing everything better than if I had lots of time.
08-26-2011 - Week 4 - Back/Bis
- Neutral Grip Pulldowns ( Shoulder width bar )
180x12
200x20
220x10
- Seated Cable rows
2 sets with 245lbs to failure, slow controled reps, big hold/squeeze, and stretch at the “bottom”.
- Ez-Bar strict rows
Done very strict, until rom started getting bad.
3 plates x 14
3 plates + 25 lbs x 13
3 plates + 25 lbs x 11
3 plates + 25 lbs x 9
- Preacher Hammer Curls
45x8
55x6
55x6
55x4 + 20 second negative
Murder on the biceps
- Single arm pinwheel
100x20
110x14
120x7
120x7 and a half
Goal here is to hit a 20 repper with the 120 DB
A1) Offset grip DB curls
45x16
45x13
45x6
A2) Pronated Grip Decline DB Extensions
55x16
55x16
55x11
Doesn’t hut my elbows.
- Calf Raises
1 very slow set of 25 killing reps.
For people with Elbow problems:
Pronated Grip, Decline DB Extensions.
Can be done with a straight bar if your elbows don’t hurt much. NO EZ-Bar, unless you grip the straight part of it. Keep the hands pronated ( palms up ) at all times, touching the both ends of the DB together helps, I find that a thumbless grip works better here. There are too ( good ) ways to do this exercise.
1- Starting with the arms straight, lower the DBs to your forehead until the plates touch you, or the top of your head. At this point, do a pullover motion and bring the DBs down behind your head until you get a stretch. From here bring the DBs up like in a regular skullcrusher, but only letting your arms getting perpendicular to the floor after you fully extended your elbows, otherwise this turns into a Pullover/PJR pullover.
This way is similar to a Rolling DB Extension/Dick’s Press, it can be a bit of a pain in the elbows if you already have elbow issues.
2- Starting with your arms straight, lower the DBs behind your head until you get a stretch, then extend the elbows in the same way as the previous method. When lowering the DB behind the head, you can lower the DBs near the top of your head ( this gives a good stretch, but can put more stress on the elbow ), or a bit far away from it ( this puts less stress on the elbow, but can make the movement less effective ). My advice here is to try and find a sweet spot.
This way is similar to a PJR Pullover/Pullover extension, and doesn’t hurt my elbow at all.
4-5 sets of 15 to 12 reps is my preferred rep/set scheme.
Okay… yesterday I had a doctor stick a pointy pen/needle thing deep inside my shoulder meat, at my strained front deltoid to get some release. It feels real better today, I’ve been struggling a bit with my right shoulder. Left one recovered pretty well, but the right one is still giving me trouble… I hope it heals, otherwise it’s not a strain and I actually tore something.
Bad shoulder
Bad elbow
Bad wrists
Whatever happens now can only get me stronger.
08-08-2011 - Week 5 - Chest/Triceps
- Flat Bench
240x12
250x10
270x8
270x8
270x8
- Incline DB Bench
120x9
120x8
120x6
Shoulder fired up here
- Decline Bench Press
250x15
250x15
260x13
Shoulder again…
- Heavy lockouts
250x6
260x4
275x3
275x1
A1) Dips
BWx20
45x12
45x6
Didn’t go all the way down for shoulder sake
A2) Decline DB Extension
45x20
45x12
45x8
Tris hurting badly after this set
Buddy of mine comming in from Russia, we are about to hit the gym for an epic day, as soon as airport security let’s him go.
Meanwhile, I sit here in an anatomy lab watching Branch Warren back training videos…
Do your homework you crazy Russian.
And by the way, American girls are JUST AS CRAZY as Brazil girls, TRUST ME!
08-29-2011 - Week 5 - Russian Back Blast to end all backs
We basically followed my template but did a few fun stuff
- Drop Dead Weighted Pull-ups
45x6
90x3
90x3
90x3
90x1
Goal here was simply to see who could keep to the three reps max longer. I lost here.
- No rest between sets, HS Row
350x10
375x10
400x10
425x5
450x4
I won here, my buddy failed at 425 for 3 reps when it was his turn.
- I go, you go Rack Pulls
525x8
545x6
590x6
615x5
625x1
After some time lying down trying not to die
- Hammer Curls with manual negatives
45x8
55x8
65x8
75x7
- Ez-Bar, I go you go
Trying to beat each other reps at every set
4 sets with 100
08-31-2011 - Week 5 - Legs
- Leg Extension
100x50
110x30
120x20
130x10
- Parallel Box Squats
315x8
365x8
415x8
415x8
415x8
415x8
Did these with a controlled descent, etc, etc. Just wanted to feel more my quads.
- HS Ham Curl
65x12
65x12
65x12
65x8
- Leg Presses with 3 second descent
520x12
565x12
600x11
625x7
- Chain Lunges
50 yards for each leg
- Calf Raises
5 sets, light to fucking heavy.
Your pic a few pages back looks like me but bigger. Similar arm structure. I have the same kind of peakless biceps but big tris in comparison. I think me may be screwed. You can see what I mean in my avatar.
How’s the weight loss/recomp going? Still trying to drop fat? If so, what’s the diet like?
Lastly, do you have any tips for a youngster (even though I’m older than you) on getting bigger/staying out of the fat zone/becoming more awesome? Other than the obvious lololol.
[quote]hlss09 wrote:
Your pic a few pages back looks like me but bigger. Similar arm structure. I have the same kind of peakless biceps but big tris in comparison. I think me may be screwed. You can see what I mean in my avatar.
How’s the weight loss/recomp going? Still trying to drop fat? If so, what’s the diet like?
Lastly, do you have any tips for a youngster (even though I’m older than you) on getting bigger/staying out of the fat zone/becoming more awesome? Other than the obvious lololol. [/quote]
Nah dude don’t worry. Short biceps ( like you and me ) usually have one hell of a peak, it just looks flat most of the time and take a shitload of work to look bigger. Good thing super meaty triceps genetics can be a blessing in this case ( makes up for short bis ).
I’m thinking about starting the MDD diet. I’m doing low carb right now ( only 160-200g a day ), but I’m already eating a shitload of fats, like VCO and Red Palm oil. I’m not trying to cut or gain, I’m really not worrying myself with this. I’m just trying to “solidify” the gains I’ve made while I read and educate myself more on nutrition, something I’m really uneducated. I’m also saving some money to invest in a proper diet plan, and maybe even hire a guy like Shelby Starnes.
I find that, if you’re consistent with your training and making sure you’re nailing on the intensity, it’s almost impossible to get in the “fat” zone, well, except if you’re eating trash all day long, all week long.
Also. RECOVERY. Sleep is good for everything. Not quantity. Quality. I piled on a shitload of fat when I was getting 4 hours of sleep a day. Now, most of the time I sleep usually 6 to 9 hours a night, but I knock myself out on Melatonin and Valerian extract to make sure I get quality sleep. Since I’ve started doing this, progress has sky rocketed again and fat is slowly, but steadily dropping.
nice. The MDD is amazing. I’ve also met shelby and he’s super cool. I think the next time I try to diet down, I’m going to aim for single digits and hire a guy like him, b/c he’s so much more knowledgable than me. Also, I agree about the not getting all out fat. It just sucks getting a layer of chunk. I’m not quite there yet, but who knows…Either way, I’d rather spend a year gaining than look like an underfed woman my whole lifte, ya heard?
Shelby is the man. I’ve bought his books and there’s a ton of good knowledge in those pages. Shame I won’t get to hire him until I saved enough lol, I’m aiming for his 12 month consultation plan.
[quote]DeltaOne wrote:
On a side note:
I need an American girlfriend… brazilian chicks wanna boss around too much.[/quote]
I tried to date a panamanian girl up here… exactly the same thing. If I didn’t go out to meet up with her and wherever her friends were, she wasn’t coming to see me.
–I can’t believe you’re only 19, fml.