[quote]yonkeyschnitzel wrote:
Looks like 405 is turning into regular business for you matty. Good job. How’s the shoulders?[/quote]
Im not sure about that yet bro!!! hopefully soon. The shoulders are a bit better, I have to keep my movement strict on any OH pressing, rear delt exercises seem to aggravate them more, I may rely a little more on face pulls for my delts for a while.
DAY 7 SOB PROGRAM
10 SETS, 3 REPS PER SET, LOAD 6RM, REST 75 SEC.
LOWER BODY QUAD DOMINANT.
BACK SQUAT 10X3X315
UPPER BODY PULLING VERTICAL PLANE
WEIGHTED CHINS 10X3X35
UPPER BODY PULLING HORIZONTAL PLANE
TBAR ROWS 10X3X4PLTS
ASSISTANCE EXERCISE
WEIGHTED PUSHUPS 4X20X45
CABLE PULLDOWN 4X15XRACK+25
DAY 9 SOB TRAINING
6 SETS 5 REPS 8 REP MAX 70 SEC REST
HORIZONTAL PLANE PUSHING
DB INCLINE PRESS 3x5x115 (1set 125x5)
DB FLAT PRESS 3x5x115
VERTICAL PLANE PULL
PULLUPS 6x5xBW
LOWERBODY HIP DOMINANT
DL 3x5x315
HYPER 3x5x70
SINGLE JOINT ASSISTANCE
DB LATERAL RAISE 35/15 50/12 50/12 40/17
CABLE CURL 50/25 72/15 RACK/12 RACK/9
DAY 11 SOB PROGRAM
4 SETS, 15 REPS PER SET, LOAD 18RM, REST 120 SEC.
LOWER BODY QUAD DOMINANT.
BACK SQUAT 4x15x235
UPPER BODY PULLING HORIZONTAL PLANE
DB ROWS 4X15X100
UPPER BODY PRESSING VERTICAL PLANE
DB SHOULDER PRESS 4X15X80
ASSISTANCE EXERCISE
BB SHRUGS 4 x 315 x 12
HS SHRUGS 4 x 4PLT x 12
WEIGHTED DIPS 0/15 45/12 45/12 0/20
I am starting to see the error of my ways by going heavy (for me) all of the time. I find that I am getting much more activation from the 10 - 20 rep range. While the squats were not an impressive weight, I attempted to keep my legs closer together to activate my quads more, and it certainly did and was a bit challenging. DB Rows x 100 were very difficult today, usually arent, was feeling pretty weak. The DB shoulder press x 80 was a pleasant surprise as I did not feel any discomfort the way I would with a BB Millitary or Push Press. First time doing weighted dips in a while and it still didnt feel very good even with light weight attached to me…unfortunately I may have to let one of my fave exercises go.
bail on the dips. There are other exercises to accomplish your goals. Do neutral grip pushes and pulls feel any better on your shoulders than regular grip exercises? I have switched to quite a bit of neutral grip stuff, along with higher reps, incorporated face pulls, and the smith machine (fixed plane).
These things have allowed my shoulder to get healthier. In addition to my goal of pulling 405, my new goal will be to lift longer in life than you (this is meant to be motivating in a healthy way) So, if you fuck your shoulders up, you lose. I think you have about 7 yrs to get to where I am now. Congrats on learning this at your age, I JUST figured it out. lol.
Thanks Bro!
I forgot to mention the DB shoulder press was done with a neutral grip, which felt GREAT! I may lay off any BB Press of any kind (as I dont BB bench at all anymore) I may have found that this grip may be my saving grace.
I think staying in the 10 - 20 range for most of my exercises may end up better for me health wise and even aesthetically. Once I finish with this program, ME days with regards to max weight may be only done on once a week, proly with DLs. Its more mental than anything as I am sure you can attest to…my mind frame has always been to lift heavier and heavier, this may not be the only way to get stronger.
DAY 13 SOB PROGRAM (7/1/10)
4 SETS, 15 REPS PER SET, LOAD 18RM, REST 120 SEC.
UPPER BODY PULLING VERTICAL PLANE.
LAT PULLDOWN NARROW GRIP 2X15X175
UPRIGHT ROW 2X15X135
LOWERBODY HIP DOMINANT.
DL 2X15X225 1x315x5 1x365x2
UPPER BODY PRESSING HORIZONTAL PLANE
DB FLAT PRESS 4X15X100 (last set 100x11)
ASSISTANCE EXERCISE
LATERAL RAISE MACHINE 4x140x10
FREE MOTION FLY 4x100x8
DAY 15 SOB Training
Sets:6 Reps:5 Load: 8RM Rest: 75s
DB SQUAT 100/5 100/5 100/5 125/5 125/5 125/5
NAUTILUS PLATE LOADED OH PRESS 4plt/5 3plt+25/5 3plt+25/5 3plt+25/5 3plt/5
ASSISTANCE EXERCISES (Single Joint)
HISE SHRUGS 225/20 225/20 225/20
SKULL CRUSHER EZ CURL PRESS (SUPER SET)
60/20 60/20 , 80/15 80/20, 100/8 100/15
HAMMER CURL 40/15 50/10 75/5 75/5
CHINS 0/11
PULLUPS 5/5/5
MR. XL-
Hi! I like your Log, it interests me.
Thats all!
_Queen
p.s. stop getting sick!
Thanks Mel!
I dont know what the hell is wrong with me I get sick all the effing time!
I know about you…you are one strong HUMAN! Male or Female…I know you pull some serious weight! Very impressive!
Im gonna have to pick your brain on how to get my DL right someday!
Happy 4th
DAY 17 SOB TRAINING
HORIZONTAL PUSHING
12 Sets 2 Reps 5 rep max 75 Sec rest
BB Bench Press (first time in approx 6 weeks) 315/2 315/2 315/2
Stopped doing them as the pain in the shoulder came back pretty quickly.
DB Flat Press 125/3 125/3 125/5 (dropped down shit is hurting)
DB Flat Press 100/11
I didnt follow the SOB Protocol for the rest of the workout…unfortunately I became that guy who had diarehea of the mouth cuz I saw some friends I havent seen in a while…my bad.
DL 315/5 315/5 365/1
BW PULLUPS 5/5/5/5/8 (28)
BW CHINS 11/11 (22)
DB CHEST SUPP REAR RAISE 40/15 40/15
Face Pulls 65/12 65/12
Weighted Pushups 45/25 45/20 45/20 45/20 (85)
ehhh…
Didnt do SOB protocol today either will start with day 25, I dont see the value with a 1 set 50 rep scheme.
Back Squat 135/20 225/10 315/10 365/2
BB Row 135/30 135/30 225/6
DB Shoulder Press 55/25 70/15 100/6
BB Shrug 315/10 315/12
DB Shrug 125/12
Inverted Row bwx12x3
Rope Cbl PD 57/30 75/15 95/8
/9/10
CHINS - 0/11 0/11 25/7 45/5 0/11 0/11 (56)
DL 315/5 315/5 315/5 225/12
BB INCLINE PRESS 225/10 225/10 225/10
1 arm INCLINE DB PRESS (compliments of pushharder) 55/15 75/10 90/7
DB Lateral Raise 40/15 50/12 50/12
DB Hammer Curl 40/15 50/10 75/5
Because of my shoulder issues I have lessened the weight added reps. PH brough up the idea of 1 arm presses as the main was getting heavy DBs in position, and in a word they were great, a nice by product is how it really tears your core up.
TBAR Rows - 3plt/20 4plt/15 4plt/9 3plt/13
1 arm DB Flat Bress 70/20 90/10 90/10
2 arm DB Flat Press 125/3
Standing Millitary BB Press 135/15 135/15 135/13
Skull Crushers/CGBP SS 60/15/15 80/10/15
Rev Cbl PD 67/15
DB Lunges 30/8 30/8 30/8
Goblet Squat 30/20
Awesome work man.
Where you stay at in NY, BK?
Thanks Nikki!
I was born and raised in Queens and stayed there until I was 28, I have been living in Staten Island for the past 7 years and will probably be moving back to Queens (possibly BK) in a few months.
That’s awesome, so you never left NY?
I’m in FL for now, but I’m hoping to go back home in 2 years, just want to get my Bachelor’s here first.
Nah…
At one point I was going to move to jersey but started to get the shakes and backed out lol. I complain about NYC alot, but truth be told I love it even though I bitch and moan about it. There is an outside shot I may move to FLA in a few months as well, but I dont think I can go through with it. You look like a NYer, where were you from? Did you get your work done up here, good luck with the Bachelors, that piece of paper means alot!
Don’t go through with it, FL sucks in comparison. NY is just more… real. Everything down here just feels fake and safe.
I’m from BK. When I move back I’m hoping to live in Manhattan although it’s expensive as all hell.
Nope, I didn’t get my tattoos in NY; my father was disappointed b/c he’s a tattoo artist and wanted to do my tats but I haven’t been to NY in a minute so got them done here. The tat on my right hip is actually a lyric from Jay-Z’s song; “Tell by my attitude that I’m most definetely from NY.” Never forget where you come from is a big thing with me. I’ve been here since 2001 and haven’t lost my accent or attitude. Of course I’ve been teased since 2001 b/c of how I saw water 
That’s another reason not to move down here, NY accents are widely mocked down here.
Thanks for the luck
Cool,
Stopped by your log, great work! keep it up! DL and Skwats are the key. Keep the single joint movements to a low and concentrate on multiple joint and muscle movements and youll be fine.