Growing The Fro Out

Training Training Logs
121

my measures today are:

left arm 16 3/8" (+1/8")
chest 41 1/8" (+7/8")
205.6# (+5.2 lb)
the lack of arm progress is directly attributable to squeezing direct arm work in with other body parts instead of giving them their own day like I usually do.

breakfast was leftover whole wheat toast and potatoes from yesterday’s breakfast and eggs.

back width

wide grip pullup
BWx10^ domination.
closeX10^ did this 2nd instead of underhand to ensure progression, domination.
underhandX10^
will add 10 lb to each lift next week.

wide grip lat pulldown
180x10^ REP PR+4 no back cheat, dominated.

wide grip pullup x9 x9 (+2 reps on both) didn’t dead-hang on the last two reps.
underhand x9 x8 (+2 reps on both)
close x7 (same) x7 (+1 rep)

wide grip lat pulldown
180x10 (+1 rep, cheated last 1) x9 (+1 rep, cheated last 2)
165x15 (+2 reps), cheated last 2 REP PR+2
150x15 (+3 reps) cheated last 3 REP PR+3

straight arm pulldown (ropes were taken)
42.5kg x15^ down the stack next week. x11 (+1 rep) x11 (+1 rep)
37.5x13 (+2 reps)
32.5x14 (+2 reps)
burnouts

post-meal looks like pork, white beans, white rice and Gatorade.

122

What a PR filled back workout! Keep going at it, you’re doing great!

123

thanks buddy. maybe by March I can hang with the big boys.

btw I hope you and your friend demolish WS4SB.

124

Haha, I bet you’ll be hanging with the big boys by march, I’ll see you there by august :wink:

I’m not sure about my friend, but I’ll demolish WS4SB for sure!

125

damn that’s 50 lb weight gain and like a 100 lb on the big lifts in 9 months… go for it!

126

[quote]fr0IVIan wrote:
damn that’s 50 lb weight gain and like a 100 lb on the big lifts in 9 months… go for it![/quote]

I plan on getting a 5 rep max of 225 on bench, and a 1 rep max of 405 on squat by august, hopefully a 495 deadlift, which would put me above a 1000lbs total, do you think those are realistic expectations?

127

[quote]XArena wrote:

[quote]fr0IVIan wrote:
damn that’s 50 lb weight gain and like a 100 lb on the big lifts in 9 months… go for it![/quote]

I plan on getting a 5 rep max of 225 on bench, and a 1 rep max of 405 on squat by august, hopefully a 495 deadlift, which would put me above a 1000lbs total, do you think those are realistic expectations?
[/quote]

lol no clue really. iirc that’s 70 lb more bench, and short of 200 lb on the other two lifts based on what your friend is doing now. for most people that seems like a lot of progress for 9 months.

the good news is that WS4SB seems to be a good program for your goals, you’re young and that you have the right attitude for that kind of work.

just keep your head down, get after it, and be better than you were yesterday, everyday. even if you only get halfway, that’s more progress than most people make in a lifetime.

128

Well i can bench 170x5, so im not far from a 225 1rm there, and after I acheive that and run ws4sb for a while, im going to run the smolov base meso before my first comp amd try and put 20-40lbs on my squat with that while maintaining bench, hopefully everything works out…

129

rumble, young man, rumble.

130

breakfast: eggs, oats and EVOO.

shoulders

bb ohp
145x9.5 PR+1.5 rep the lift stalled after it cleared my head. gdm tricep pressing…
145x7 (+1 rep) x6 (+1 rep)
125x9 (+1 rep)
105x12 (+1 rep)

front db raise
30x15, last 4 reps need cleaning up and less rest.
30x13 x11 (cheated last 2 reps)
25x15, looser form for last 4 reps.
20x20, looser form for last 5 reps.

Glass raises
25x15^, good enough.
25x15 (cheated last 4) x15 (cheated last 4)
20x20 (cheated last 5)
15x22 (cheated last 5)

cable lateral raise
30x10+8 partials Jesus the painnn
30x8+8 x6+8

face pull
110x10^ nice and clean.
110x10 x9
100x9
90x10

reverse cable flye
10kgX10 x9 x8
7+7 partials
7+7
7+5

post-meal was steak with the visible fat trimmed, white rice and gatorade.

131

breakfast: eggs (5 or 6 whole, 4 whites or so), oats+EVOO, some clementines

squat/quads/calves
bb squat
215x9, all reps good, strong and under control. at reps 8 and 9 I noticed where training abs again made a big difference.

front squat
115x10^ BIG difference in core strength here. I had no trouble maintaining a rigid core.

back squat
195x11 (+10 lb -1 rep) hey heyyy not bad compared to last week.
175x14 (+10 lb -2 reps) fuck! squatting 175 should not make anyone look like they’re getting a rectal exam…

front squat
95x15 (+4 reps, no lockout on first 8 or 9) x12 (+2 reps, bar was rolling forward. lazy elbows…)

standing calf raise
165x10^ dominated (supersetted some ab work here)
165x8 (+2 reps) x7 (+1 rep)
150x8 (+1 rep)
135x7 (+1 rep)

startrac leg extensions
135x15^, dominated.
135x11 (+1 rep) x11 (+2 reps)
120x11 (+2 reps) urge to puke building…
105x13 (+2 reps) fuckkk
burnout x1 because I hate myself.

seated calf raise
100x15^ i was able to squeeze out the last one, 110 next week.
100x10 (+1 rep) x10 (+1 rep)
80x9 (+2 reps) x8 (+2 reps)

the cable station i was using to do side bends before was taken, so i did standing db side bends at the end, worked up to 100x10 each side. i must really hate myself because all the preceding squats and calf raises already made it hard enough to stand, let alone bend sideways with a 100 lb db.

post-meal is looking like burger and white rice.

not sure if I should be labeling my squats PR’s. I’ve had up to 265 on my back for a triple, but that was maybe a 1/2 rom “box” squat at best. I have never in my life squatted parallel or even close to it until I took off the hack squat training wheels a few months ago. if/when I squat 265 for reps legit, PR tagz iz goin everywherez.

132

these four songs played right before the Throwback at Noon on hot97. they don’t always get it right but they did this time:

Lost Boyz - Renee

Luda - Pimpin all over the world

Method Man/MJB - You’re all i need

50/Mobb deep - outta control

133

slept like a log, despite drinking enough water to normally wake me up to pee around 3am, I slept til my alarm went off at 6 then slept in til 7.

breakfast: eggs, oats+EVOO.

arms

supinating alternated db curl
45x8

pinwheel curl
60x7

supinating alt db curl
45x7 x6, tried to emphasize the supination and squeeze.
35x7
25x8

pinwheel curls
60x7 x6
50x9
40x10

dips
75x10^, killed the sumbitch.

CGBP
215x10^, PR+1 rep lost just a bit of speed at the last rep but ez cheezy ma neezy.
195x9 (+1 rep)
175x11 (+2 reps)

dips
55x10 (+2 reps)
35x11 (+3 reps)

standing rope curls (supersetted with pushdowns)
110x15, last 3 reps need cleaning up.
110x12 x10
100x11 (+10 lb -x reps)
90x12
burnouts

pushdowns
130x15, last 3 reps need cleaning up.
130x11 x10
120x10 (+10 lb -x reps)
110x12 (+10 lb -xreps), deleted what I did last sesh before I went through these sets…
burnouts

post-meal was pork cutlets, white rice and Gatorade.

I was surprised that I was able to kill this sesh despite not having a dedicated arms day for the last 3 weeks or so. my spotter for CGBP even joked that I didn’t need him at all.

now if I can just stop flaring my elbows for my next bench sesh, I should be able to progress to 215 for incline bench and 235 for flat bench.

134

Good job man. Gotta love that back work i know its my favorite day.

135

Just out of curiosity, any reason why you’re alternating between bis/tris the whole time? I like killing all, killing all, etc, personally.

And for sure man - KEEP THOSE ELBOWS TUCKED. Don’t let it become an ego exercise, because I use to just throw up a bunch of weight on CGs (relatively speaking, lolz,) and it was all for not. Working the muscle >>> working the movement.

136

had to help my dad get rid of some furniture in the AM, but I had a huge brunch of pancakes, bacon, sausage, ham, eggs and home fries. prob ate 3/4 or so of everything and felt like a sleepy fat bastard. took a 30 min nap and my preworkout then off to the gym for chest+medial delts. my left wrist has been feeling frail and brittle so I bought some cheapie Atlus wrist wraps.

chest+medial delts

incline bench
205x10^, 10th rep was a grinder but the first 9 were good, my breathing was shit. wrist wraps are a success! my left wrist feels fine.

flat bench
225x10^ speed wasn’t bad at 10th rep, no stall. my spotter made some comment but metal was blasting in my earbuds. I’ll assume he said I was awesome.

incline bench
205x4, RP +1 x4, RP +1
185x7, RP +3 (+1 rep)
165x7, RP +4 (+2 reps)
breathing SUCKS today.

flat bench
225x4, RP +1 (+1 rep), x4, RP +2 (+1 rep)
205x7 (+1 rep), RP +2
185x9, RP, +4 (+2 reps)
bar path feels good on both incline and flat presses but getting 1 more rep seems to be a big struggle. the stall point this time is off my chest.
DING!! the press was stronger after I remembered to drive into the bench.

Glass raises
25x15^, using an offset grip might enhance MMC.
x14 x14 (+3 reps, cheated last 3)
20x18 (+3 reps, cheated last 3)
15x20 (+3 reps, cheated last 3)
screwed up here, I was gonna match what I did on my last shoulder day but I forgot to paste it into my chest log.

cable flyes
80x14 (+2 rep) x9 (+1 rep) x8 (+1 rep)
70x11 (+1 rep)
60x11 (+2 reps)
burnouts

I ran into George The Huge Powerlifter in between sets of cable flyes. he told me he just broke a 1900 total with belt and wraps. guy was squatting, idk, 7-8pps. my gym doesn’t have 100 plates so there were a lot of 45’s on the bar and just enough room for a 10, a 5 and the clip on his top set. lol seeing the bar bend is funny. guy’s a beast. I tried to pick his brain re: my bench stalling off my chest, and he recommended dead stop pressing from low pins but admitted that he never had that problem. he did agree that I would probably do better if I just drove harder into the bench.

post-meal was dinner at my gf’s, mini-meatloaf, cheddar/broccoli rice and carrots.

137

[quote]Intangible wrote:
Good job man. Gotta love that back work i know its my favorite day.[/quote]

thanks bud. rows are my favorite back day. that and deadlift have the most carryover to lifting patients at work so I definitely have to go balls out for more than aesthetics or performance in the gym.

[quote]SSC wrote:
Just out of curiosity, any reason why you’re alternating between bis/tris the whole time? I like killing all, killing all, etc, personally.

And for sure man - KEEP THOSE ELBOWS TUCKED. Don’t let it become an ego exercise, because I use to just throw up a bunch of weight on CGs (relatively speaking, lolz,) and it was all for not. Working the muscle >>> working the movement.[/quote]

lol idk, I go balls out when I do my burnouts so I like to save energy for the bigger lifts. like if I do my whole bi workout then burn out, it feels like I have less energy for dips and CGBP. also it lets me keep the pump for the end of the session so hopefully it’ll last longer through my post-meal and creatine/citrulline malate postworkout. I HOPE that made sense.

def keeping elbows tucked as long as I’m growing with the movement. if/when I stop growing, I’m thinking I have a lot of options between pre-exhausting front delts and/or tris, guillotine press, bottom half-rom press, and db press.

138

so, this week turned out to be pretty shitty as far as having time to go to the gym. yesterday and today were spent moving out of my apartment and doing paint touch-up, cleaning etc. I could’ve gotten up at 4am to hit the gym at 530, but I felt like I really, really needed the sleep instead. however, that means no gym until saturday (which will hopefully be a monster back AM sesh then a shoulder PM sesh), then nothing until next tuesday. the good thing is that I’m weighing in at 207 already so I can afford to be less aggressive with the bulk, maybe even play at recomping a bit just to see what works for a week as far as diet and holding weight.

during the move, I noticed that everything was lighter than it was a year ago. however, getting up the stairs was also just noticeably more difficult. both things are to be expected, which is good… it would’ve been very bad for everything to have felt as heavy as or heavier than last year and also have worse conditioning. what isn’t light are my feet. hopefully I can switch gyms to the one that Irish recommended, and include GPP stuff like prowler pushes and tire flips etc into my cardio routine after I start to diet down in April. maybe I can even drag The Great White Hope into the ring for a beatdown (my beatdown, not his).

139

Fro you do you’re top set first?

140

Shit man, no worries at all about the time off. I use to hate it but now I really believe it does the body a whole hell of a lot of good.

Just my humble, lame opinion, but I’m not a fan of “re-comps,” the more and more I get into this shit. I equate it to “waste of time” 99% of the time. Either get shredz or keep on piling weight on man. I know you know, but as a reminder this shit is measured in years not in weeks. I just don’t want you to spin your wheels like I have so many times before. Just my .02 brotha!