awesome strength man.
8-15-09
ME Squat/DL Day
Squat
135 x 2
225 x 2
275 x 2
315 x 2
325 x 2
335 x 2
355 x 2
365 x 2
375 x 2
380 x 2
Ham Strings (Reverse Leg Curls)
125 x 6
145 x 6
150 x 6
155 x 6
160 x 3
Good Mornings
95 x 4
135 x 4
185 x 4
195 x 4
205 x 4
215 x 4
Abs
Decline Sit up + 25 lbs x 12 superset with leg raises x 12 <— x 3
I have NEVER done good mornings until today, so I have no idea what is good and what is bad, I guess I am happy with the 215 x 4, but I have no clue what is good on those, so someone let me know.
Here are some updated stats:
6’1 weighed in today at 232
Been bulking since the last week of December, 2008. Started at 199, so about 8 months later I got up 33 pounds, i still have about 20, maybe 30 to go before I cut.
I got some pics following, so let me know what you guys think about the bulk.
If you are gonna comment about abs or any shit like that, don’t bother because I am BULKING, looking like an abercrombie and fitch model is far from my goal.
Also, the pictures are taken with a 1.3 mp camera on my iphone, so they do not look that great, so to give you a little perspective on size, I measured my arms today and they came in barely over 19 inches.
Dude, you are still pretty lean. Got any before photos?
What are your arms measured at?
Nah, no before photos, but i was really lean then
I measured the arms today at a little over 19 inches
8-16-09
Dynamic Bench Day
Flat Bench
225 x 3
225 x 3
225 x 3
225 x 3
225 x 3
225 x 3
225 x 3
225 x 3
Close Grip Pin Press
135 x 4
225 x 4
245 x 4
265 x 4
275 x 4
285 x 4
DB Shoulder Shrugs
75 x 6 (5 Second hold at top)
75 x 6 (5 Second hold at top)
75 x 6 (5 Second hold at top)
75 x 6 (5 Second hold at top)
75 x 6 (5 Second hold at top)
Plate Loader Row Machine (Slow)
1 plate each side x 2
2 plates each side x 2
2 plates each side x 2
2 plates each side x 2
2 plates and a 25 each side x 2
2 plates and a 25 each side x 2
2 plates and a 25 each side x 2
3 plates each side x 2
3 plates each side x 2
3 plates each side x 2
Dips
BW x 15
BW x 15
BW x 15
BW x 15
BW x 15
BW x 15
[quote]Jacked Diesel wrote:
Nah, no before photos, but i was really lean then
I measured the arms today at a little over 19 inches[/quote]
Nice, keep going with the clean bulk
Been outa town the past 2 days on a job interview in New York, I’ll get back to it later today.
[quote]Jacked Diesel wrote:
Been outa town the past 2 days on a job interview in New York, I’ll get back to it later today.[/quote]
What part of NY if you don’t mind me asking.
[quote]austin_bicep wrote:
Jacked Diesel wrote:
Been outa town the past 2 days on a job interview in New York, I’ll get back to it later today.
What part of NY if you don’t mind me asking. [/quote]
Buffalo, hahaha, the drinking capital of america
8-19-09
Dynamic Squat/DL
Squat
135 x 5
225 x 5
315 x 5
335 x 5
365 x 2
Good Mornings
135 x 6
205 x 6
225 x 2
225 x 2
225 x 2
Rack Pulls
225 x 2
275 x 2
315 x 2
315 x 2
365 x 2
365 x 2
405 x 2
405 x 2
Abs
Steep Decline with 45 lb dumbell x 10
superset
Decline roman twists 18 lb medicine ball x 10
x 3
What’s your percentage set up for your dynamic sets for both benching and squatting?
Dude wow your Press is crazy. Your not even as big as I thought (not saying your small or anything, but from your press I thought you’d be like 270+)
damn dude, you a big ole boy! haha
[quote]detazathoth wrote:
What’s your percentage set up for your dynamic sets for both benching and squatting?[/quote]
I;m gonna start percentages next week, why do you ask?
haha, thanks guys
[quote]Jacked Diesel wrote:
detazathoth wrote:
What’s your percentage set up for your dynamic sets for both benching and squatting?
I;m gonna start percentages next week, why do you ask?[/quote]
You don’t want to have your Dynamic Day as another Max Effort Day