[quote]austin_bicep wrote:
You put 60 lbs and a rep onto your decline bench in a little over a month?[/quote]
i was looking for what e exactly you were talking about, and i found it. No i didnt, lol would never make the jump from 315 to 465 on 1 bump. I went back and fixed it, should be 405.
Muscles, not only my chest, feel like they’re getting stronger tho, and if i had a spotter id love to push the envelope a bit more…
Chest/calves- now i had a spotter today, so i pushed some heavy movements a little more than id be comfortable to attempt without one.
Decline BB- 15/135, 12/225, 8/315, 8/405, 5/465
Decline fly- 8/35, 8/45, 8/55 (Shoulder started aggravating me. That BB movement took a lot out of me)
Dips- 8/+25, 8/+45, 8/+70, 6/+90
Incline DB press- 15/70, 10/100, 8/120
Arnold flies- 12/50, 10/70, 8/90
Seated Calf raise- 20/2P, 15/3P, 12/4P, 8/5P, 8/6P, 8/7P
Standing calf- 15/405, 15/450, 15/495, 15/495+2P
Felt like a good chest day, really feeling shit. Also, have recently implemented PWO carbs again. The theory is that after restricting carbs for so long that im going to be really sensitive to them, so adding them to atleast a PWO intake will work well for muscle growth for a bit. So ill give it a shot for 4-6weeks. Will taper things down when results start to dwindle, but i need to take advantage of this sensitivity/post cutting window while i can.
Oh today’s is gonna cause some speculation, yes it will.
Back/bis- had a spotter today, got to push the limits.
BB row- 15/135, 12/225, 8/315, 8/405, 8/455
Rack Pulls- 15/135, 12/225, 8/315, 8/405, 8/495, 3/585
DB row- 8/80, 8/100, 8/120, 8/140
1H cable row- 8/100, 8/140, 8/170, 8/200
1H preacher DB curl- 15/25, 12/30, 8/40, 8/50, 6/60
Incline Curls- 8/30, 8/40, 8/50
Pinwheel curls- 8/40, 8/50, 8/60, 8/70, 8/80, 8/90, 6/100 (wanted to see what i could get to here. Will prolly start heavier next time and try to push past 100)
Flexor Wrist curls- 15/40, 15/50, 15/60
And im spent. Body sure is aching right now. Bis are very tight, pinching in my XL shirt, my lats are still flaring, as they are now essentially kiddy pools of blood, and my lower back is tight like ‘woah.’ I really pushing some weight today, and it really feels good. Physically though, im drained. As i stated ive started throwing PWO shakes in again, so im hoping some of that energy kicks in soon otherwise imma pass out early tonight. Need to hit up the shower too…Dunno why, but i just felt the need to sit down and play a bit with my guitar…also figured while i was in my chair, id update those few followers i have left…Still fiddling tho… here, ill play you a bit of what im fiddling with…
“I close my eyes, only for a moment and the moments gone…
All my dreams, pass before my eyes in curiosity…”
What type of form do you use on those BB rows? That’s a fuckload of weight, haha.
[quote]bugeishaAD wrote:
What type of form do you use on those BB rows? That’s a fuckload of weight, haha.[/quote]
Standard form i suppose lol. Knees bent, chest out, ass out, stance at shoulder width, grip just outside of body width, and solely lat involvement.
[quote]Akuma01 wrote:
[quote]bugeishaAD wrote:
What type of form do you use on those BB rows? That’s a fuckload of weight, haha.[/quote]
Standard form i suppose lol. Knees bent, chest out, ass out, stance at shoulder width, grip just outside of body width, and solely lat involvement. [/quote]
Damn dude, solely lat involvement, I’m surprised you don’t have wings like Ronnie Coleman haha, that’s a lot of weight.
[quote]austin_bicep wrote:
[quote]Akuma01 wrote:
[quote]bugeishaAD wrote:
What type of form do you use on those BB rows? That’s a fuckload of weight, haha.[/quote]
Standard form i suppose lol. Knees bent, chest out, ass out, stance at shoulder width, grip just outside of body width, and solely lat involvement. [/quote]
Damn dude, solely lat involvement, I’m surprised you don’t have wings like Ronnie Coleman haha, that’s a lot of weight.[/quote]
Speaking of lats, wings and back development, Austin, holy Avatar change!
Akuma, great work as always.
[quote]austin_bicep wrote:
[quote]Akuma01 wrote:
[quote]bugeishaAD wrote:
What type of form do you use on those BB rows? That’s a fuckload of weight, haha.[/quote]
Standard form i suppose lol. Knees bent, chest out, ass out, stance at shoulder width, grip just outside of body width, and solely lat involvement. [/quote]
Damn dude, solely lat involvement, I’m surprised you don’t have wings like Ronnie Coleman haha, that’s a lot of weight.[/quote]
Lol i took off my shirt to send a pic of a Lat spread but my lats are completely wrecked and it hurt like balls to flare em lol. Like i said, i had a spotter today, so its possible the last set was moreso just a Forced rep situation, though from what he said he “Barely helped.”
I Dunno, im a huge mental strength fan. The next solo day i go for Back im definitely going to attempt it again and see just how much i was helped with it.
[quote]XanderBuilt wrote:
[quote]austin_bicep wrote:
[quote]Akuma01 wrote:
[quote]bugeishaAD wrote:
What type of form do you use on those BB rows? That’s a fuckload of weight, haha.[/quote]
Standard form i suppose lol. Knees bent, chest out, ass out, stance at shoulder width, grip just outside of body width, and solely lat involvement. [/quote]
Damn dude, solely lat involvement, I’m surprised you don’t have wings like Ronnie Coleman haha, that’s a lot of weight.[/quote]
Speaking of lats, wings and back development, Austin, holy Avatar change!
Akuma, great work as always.[/quote]
my backs ok, hopefully it will look better once the handles of luv are gone. I row about 335 x 8. But anyways, don’t want to derail this thread.
Wont say that i have huge lats, but they are coming along. Ive always felt like my strength surpasses my physique to be honest =\
that’s some huge rowing. i thought i was doing good rowing 425 for 6 reps. i’ve never spotted on rows. how would you even spot on bent over barbell rows? and how, with 455 do you isolate only the lats??
here’s my 425 x 6. i feel like they are fairly strict but definitely not only activating the lats.
damn… your bench must be in the 500’s now with that row and your dead must be really high too.
i need some of whatever you are taking:)
[quote]maraudermeat wrote:
that’s some huge rowing. i thought i was doing good rowing 425 for 6 reps. i’ve never spotted on rows. how would you even spot on bent over barbell rows? and how, with 455 do you isolate only the lats??
here’s my 425 x 6. i feel like they are fairly strict but definitely not only activating the lats.
damn… your bench must be in the 500’s now with that row and your dead must be really high too.
i need some of whatever you are taking:)
[/quote]
I appreciate…the sarcasm.
I believe i stated earlier, if i didnt i apologize, but i do my heavy rowing in a smith cage. This in itself can remove some of the secondarys that would normally get thrown in with this movement. A spotter positions himself on the opposite side of the bar, kneels, and by placing his hands under the bar, can give a slight pop at the bottom of the movement. My grip is also much narrower, as my hands are only slightly wider than my body, and i, who is positioned a bit more upright than you as my stance resembles a squat stance (Chest out, ass out, arch in back), i then pull into my waist. I feel it entirely in my lats. if anyone doesnt really like/believe what i do, aside from not being in this thread, you can go ahead and submit that in writing to me personally and ill be sure to get back to you in 6-8 weeks.
Delts/Tris/Traps-
Db military- 20/40, 20/60
Front Kai DB raises (this is the one where you raise the DB in front you while simultaneously bringing it across your body and turning your pinky up. gets a great pull in the Front delt)- 8/35, 8/40, 8/50, 8/60
Unilateral Db laterals- 8/30, 8/40, 8/50, 8/60, 8/70
Cable laterals- 8/35, 8/50, 8/60
Supersetted with
Cable bells- 8-50, 8/60, 8/70
Reverse Pec Dec- 20/80, 15/120, 15/160, 8/200
Incline Db Skullcrushers (Arms done simultaneously)- 15/30, 10/40, 8/50, 8/60
Lat Pulldown Tri Extension- 8/50, 8/70, 8/90, 6/110
Machine dips- 20/240 (didnt care for these today)
Cable Kickbacks- 8/40, 8/50, 8/60, 8/70
BB shrugs- 15/135, 15/225, 15/315, 15/405, 12/495, 8/585, 8/675
[quote]Akuma01 wrote:
[quote]maraudermeat wrote:
that’s some huge rowing. i thought i was doing good rowing 425 for 6 reps. i’ve never spotted on rows. how would you even spot on bent over barbell rows? and how, with 455 do you isolate only the lats??
here’s my 425 x 6. i feel like they are fairly strict but definitely not only activating the lats.
damn… your bench must be in the 500’s now with that row and your dead must be really high too.
i need some of whatever you are taking:)
[/quote]
I appreciate…the sarcasm.
I believe i stated earlier, if i didnt i apologize, but i do my heavy rowing in a smith cage. This in itself can remove some of the secondarys that would normally get thrown in with this movement. A spotter positions himself on the opposite side of the bar, kneels, and by placing his hands under the bar, can give a slight pop at the bottom of the movement. My grip is also much narrower, as my hands are only slightly wider than my body, and i, who is positioned a bit more upright than you as my stance resembles a squat stance (Chest out, ass out, arch in back), i then pull into my waist. I feel it entirely in my lats. if anyone doesnt really like/believe what i do, aside from not being in this thread, you can go ahead and submit that in writing to me personally and ill be sure to get back to you in 6-8 weeks.[/quote]
you are being WAYYYY to sensitive. what i wrote didn’t have any sarcasm attached to it at all. I was whole heartedly interested in how someone would spot on barbell rows. i didn’t know they were done in the smith.
like i said, everything i asked and said was sincere. besides, if i questioned one of your lifts i wouldn’t use sarcasm i would just call bullshit:)
i figured you knew me better than that. i’ve always supported your efforts.
[quote]maraudermeat wrote:
[quote]Akuma01 wrote:
[quote]maraudermeat wrote:
that’s some huge rowing. i thought i was doing good rowing 425 for 6 reps. i’ve never spotted on rows. how would you even spot on bent over barbell rows? and how, with 455 do you isolate only the lats??
here’s my 425 x 6. i feel like they are fairly strict but definitely not only activating the lats.
damn… your bench must be in the 500’s now with that row and your dead must be really high too.
i need some of whatever you are taking:)
[/quote]
I appreciate…the sarcasm.
I believe i stated earlier, if i didnt i apologize, but i do my heavy rowing in a smith cage. This in itself can remove some of the secondarys that would normally get thrown in with this movement. A spotter positions himself on the opposite side of the bar, kneels, and by placing his hands under the bar, can give a slight pop at the bottom of the movement. My grip is also much narrower, as my hands are only slightly wider than my body, and i, who is positioned a bit more upright than you as my stance resembles a squat stance (Chest out, ass out, arch in back), i then pull into my waist. I feel it entirely in my lats. if anyone doesnt really like/believe what i do, aside from not being in this thread, you can go ahead and submit that in writing to me personally and ill be sure to get back to you in 6-8 weeks.[/quote]
you are being WAYYYY to sensitive. what i wrote didn’t have any sarcasm attached to it at all. I was whole heartedly interested in how someone would spot on barbell rows. i didn’t know they were done in the smith.
like i said, everything i asked and said was sincere. besides, if i questioned one of your lifts i wouldn’t use sarcasm i would just call bullshit:)
i figured you knew me better than that. i’ve always supported your efforts.
[/quote]
Lol thats one of the problems in typed words, can’t really get too much emotion through it.
Ok, sa’ll good MM.
Good stuff
Definitely feeling the affects of Not cutting. Drop weight for 6 months, then start fueling growth again and watch the difference happen before your very eyes.
Today was a leg day, a day that i believe completely made up for last week’s atrocity.
Began with 10min of walking on a treadmill, followed by 10min of Foam rolling/stretching.
Box squats- 12/135, 12/135, 8/225, 8/315, 6/405 switched to Smith cage here because the person i have with me in the gym currently is completely knew and does not know how to properly spot_ 5/495, 2/585 (also, with the 585 attempts, i was a little spooked at the weight, so i raised the safetys 1 notch, unfortunately this also killed the rom of being seated with weight still on me, so i stopped at 2. Bad setup)
Front Squats- 12/95, 10/135, 10/135, 8/225, 3/315 (havent done these in awhile, problem being that i was dropping forward with this weight, even though it wasnt heavy for the legs. Will work on this exercise and get my numbers up tho)
Hack Squats- 15/2P, 15/3p, 12/4P, 12/8P, 10/12P, 8/16P, 6/20P
Leg ext- 15/150, 15/170, 15/190
Seated leg curls- 15/110, 15/130, 15/150, 12/170
Hip ADD- 20/60, 20/80, 20/100
Post exhaustion Squats- 10/135 and i crapped out there.
Happy with today, really wrecked my posterior chain with the Box and Hack Squats.
Chesticles- Now today was a bit of a weird day for me. Was slammed like woah at work, so i didnt have the ability to eat a snack between breakfast and my Pre workout shiz. Then when i got into the gym, my pressing felt weird and my flys were going damn well. So, i rolled with it.
Decline BB- 20/135, 15/185, 12/225, 8/315, 6/405 (This is one example of my pressing being weird. Possible combination of Rep happy at the beginning and weak intake? Who knows)
Decline fly- 10/30, 8/40, 8/50, 8/60, 8/70, 6/80 (these felt dandy, so i kept going)
incline DB press (as mentioned my pressing was odd today, so i took a page out of the volume book and blasted through these)- 12/60, 12/70, 12/80, 12/90, 10/100
Dips- 8/BodyWeight, 8/bw+25, 8/bw+45, 8/bw+70
Arnold cable fly- 10/50, 10/60, 10/70, 10/80, 8/90
Pec dec (felt like i had more that just needed to be blasted. So i took a bit of a dropset approach to these)- 15/150x2, 15/120, 15/90, 15/60 --No rest between sets–
Serratus Rope pulls- 20/100, 20/120, 20/140, 20/150
Seated calf (calves felt strong)- 15/2p, 15/3P, 15/4P, 15/5P, 12/6P, 8/7P
Standing calf- 15/405, 15/450, 15/495, 15/495+ 2 45lb plates in my hands.
And oh boy, are my hams tight from the other day hah. Feeling tired, hungry, and i can smell myself, SO i got some stuff i need to take care of… SHOWER, HOOOOOOO!!
