This is what I do when I’m bored.
Eternally beast. Can’t wait to be back to this style of training.
08-14-2011 - Week 3 - Chest/Tris
Trying something new for chest, seems promising and keeps my shoulder safe.
A1) Flat BB
200x12
220x12
240x12
240x12
240x11
240x10
240x6
A2) Band Pull aparts
1 set after every Flat bb working set, 12 reps
- Incline DB
100x20
110x15
110x13
- Low-incline DB Flye
Full flye form, not press/flye thing
45x12
50x12
60x12
DC Chest stretch
- Close-grip bench out of pins, pause after every rep
220x12
220x10
240x8
240x6
- Dead Skullcrusher
100x20
110x15
110x13
- Pushdowns
2 sets for pump
Started to feel sick in the stomach and had to gtfo, no time to stretch tris unfortunately 
After the flat bb sets my chest was on fire, I felt weak on the other pressing exercises. The point here was to use the same weight, rest no more than 2 mins and try to do the same number of reps for every set, using normal BB benching form not a PL setup. I though it would be easy but turned out incredibly hard after some time. It seems using a straight weight instead of ramping has it’s place after all.
If one day I stop posting on this board all of a sudden, there is a good reason behind it…
What country are you in?
Brazil and I hate this place.
Here to follow you on your journey. The progress you’ve made so far is incredible, and considering my goal in the next few years is to be advanced enough for DC, it’s cool to see how you DC guys do it. Your freaking huge man, keep up the good work
Holy Bench volume Batman!
Well if you stop posting here I’ll come to Brazil and bitch slap you…
@Spidey: Thank you brother!
@scj: Volume is the only thing I haven’t tried for chest
@hlss: Not my fault. I’m slowly drifting away from this board. It seems this board is having problems with me lately. Not gonna talk much about, except saying it’s infuriating when I try to post something and it gets moderated.
Ahhh, I see. Well, if you don’t post your workouts here you’re going to have to email them to me every day lol!
It would be a shame for you to leave. Some of the little ‘tips’ you gave in the T-Cell and in your log are extremely helpful for those who are less experienced. For up and comer’s like Hlss09, me, and others, dont go! haha
Alright guys, I’ll try to stick around. As long as whoever is editing my posts back down a bit, I know better than to say certain things on this board now.
08-15-2011 - Week 3 - Back/Bis
My lower back was a bit too stiff today for my liking, yesterday I moved some heavy stuff around the house, so instead of deads I did rack pulls a bit bellow mid shin.
- Rack Pulls
3 plates ( per side )x10
4 platesx10
4 plates + 45x10
5 platesx8
5 plates + 45x8
6 plates x 6
- Shrugs
345x21 → Strap snapped
Get some chalk, breathe for 10 seconds then
345x14
- Chins
Wide palms out grip
BWx12
BWx10
BWx10
Wide neutral grip
BWx8
BWx7
A1) HS Iso Row
300x12
325x12
350x12 wide low grip
350x10 wide high grip
350x5 wide neutral grip
A2) TRX Straps inverted row
10 reps for every working set on the HS Iso
- Hammer Curls
two warm-up sets before these
65x12
75x12
80x10
80x6
- Ez-Bar curls
140x8
150x7
150x6
- Lying Rope Curl
3 sets for maximum pump
DC Back and Biceps stretch.
Endure, chico.
What kind of metal do you like? I can give better recommendations if I have something to start with. Sorry about the delay, I was doing southwestern stuff.
A Blast from the Past:
I went a bit overboard with the carbs for the last few days. Fuck love handles. Anyway, this reminded me how I ate back when I was starting out…
So I found my old logbook and this is how I ate when I got dead serious into gaining weight, I think I never posted this on my other log out of shame.
Meal 1:
6 whole eggs, 200g of ham
French Bread
wash it down with 1 carton of milk
Meal 2:
1 huge ham/cheese/eggs sandwich
Meal 3:
A shitload of meat, rice AND potatoes, a shitload of veggies
Meal 4:
200g of ham
Peanut butter sandwich
Meal 5:
1 carton of milk + 2 scoops of whey protein
Meal 6: A shitload of meat, rice and potatoes, a shitload of veggies
Meal 7: another cartoon of milk.
Not counting the stupid pre, peri, post workout protocols I did back then.
Yeah, no wonder I went from 100 and something lbs to 240 in such a short time.
Milk and squats works, I’ll be dammed.
In other words: If you’re short, skinny and wanna look like Serge Nubret, eat like a fat guy and train like a goddamn sexual Tyrannosaurus.
[quote]Power GnP wrote:
Endure, chico.[/quote]
Persevere, madre.
[quote]mmatt wrote:
What kind of metal do you like? I can give better recommendations if I have something to start with. Sorry about the delay, I was doing southwestern stuff.[/quote]
Dude I pretty much listen to everything that has a guitar on it. I got songs on my Ipod that go from Guns and Roses to Morbid Angel. Hell I even listen to Tenacious D lol.
[quote]DeltaOne wrote:
[quote]mmatt wrote:
What kind of metal do you like? I can give better recommendations if I have something to start with. Sorry about the delay, I was doing southwestern stuff.[/quote]
Dude I pretty much listen to everything that has a guitar on it. I got songs on my Ipod that go from Guns and Roses to Morbid Angel. Hell I even listen to Tenacious D lol.
[/quote]
Ok, you may not like any of it, but it’s what I usually listen to when I lift. I’m just going to give band names; I’d post youtube links, but my internet sucks at home.
Heaven Shall Burn, Amon Amarth, All Shall Perish, All That Remains(older stuff), August Burns Red, Battlecross, Behemoth, Decapitated, Fit for an Autopsy, Fleshgod Apocalypse, Graves of Valor, Himsa, Kataklysm, Machinemade God, Neaera, Oceano, Psycroptic, Sylosis, Threat Signal, Through the Eyes of the Dead, Viatrophy, Whitechapel.
That should tide you over for a while.