Legs today
Squats
345x7
Abductors
110x13
Stiff legged deadlift
335x11
Abs
30 reps
Everything felt solid, will get 10 reps next time on squats
Looking good myself,those extra calories and carbs are going to the right places thats for sure.
Tuesday I did Chest/back/calves
Decline Bench
155x20
155x15x4
Pullups
10
10
9
5
4
DB rows
95x7
Standing Calves 295 x11
Stairmaster
8 minutes at 58 steps per second
Pretty bad workout because of the strain I had on my bicep tendon last chest workout
Wednesday I did Legs
Squats
345x8
Hamstring curls
160x12
Stiff Legged Deadlift
365x11
Abs
30 reps
Today I did Shoulders/arms/calves
Lateral raises
60x10
Db curls
50x10
CG bench
225x10
Seated Calves
270x11
Stair master
7 min at 60 steps/min
Felt good, injury is healing up nicely and didn’t feel any cracking and popping like I usually do when I bench. I started TB500 on Tuesday so that might be why
[quote]jppage wrote:
Looking good myself,those extra calories and carbs are going to the right places thats for sure.[/quote]
Thanks for the encouraging words man
Got my bodyfat measured yesterday in a bod pod and it came out at 6.8%, I was scared it’d come out to like 15% or something lol. My injury has been healing up nicely and the shoulder pain I had while benching has been reduced greatly so I’ll be able to push it harder on the bench.
Enjoying following your log man, great size while staying lean! Noticed you’ve been gone for a bit, any updates on your progress lately? Hope all is well!
[quote]Cousin_Vinny11 wrote:
Enjoying following your log man, great size while staying lean! Noticed you’ve been gone for a bit, any updates on your progress lately? Hope all is well![/quote]
Hey man thanks for following along. I haven’t been on any forums lately because it’s a mindfuck with so many people saying so many different things all the time when no one really has a clue. I’m down to 217 in the mornings now and a little bit fatter. I almost tore my left pec then a week later almost tore my right pec and the day after that almost tore the long head of my tri so there hasn’t been much progress now lol. Everything’s feeling better now though and my strength is slowly getting to where it was so I hope it stays that way.
Hahaha I can totally agree and understand where you are coming from there, it can be hard to tell who to listen to on here but I say keep doing what you are doing because it seems to be yeildng some great results. But speaking of pec tears and what not I was going to ask you what you have found to be the best builder for your chest? Seems to be your strongest point IMO, even in your earlier progress photos, just curious as to what you like to do for it? Best of luck on the recovery
[quote]Cousin_Vinny11 wrote:
Hahaha I can totally agree and understand where you are coming from there, it can be hard to tell who to listen to on here but I say keep doing what you are doing because it seems to be yeildng some great results. But speaking of pec tears and what not I was going to ask you what you have found to be the best builder for your chest? Seems to be your strongest point IMO, even in your earlier progress photos, just curious as to what you like to do for it? Best of luck on the recovery[/quote]
It’s not so much that I don’t know who to listen to, it’s more like it gets my mind active and I start thinking “is what I’m doing the best way? Can I progress faster?” So I mindfuck myself and jump program or bump my protein to a ridiculous amount or try other dumb shit.
That’s why I hired Phil Hernon and I’m trying to ONLY do as he says although I like to experiment with different things all the time and different supplements etc… so that’s why I hired him to stop myself from being my own worst enemy.
I honestly think that whatever bodyparts are your strongest will always be your strongest. That being said I have always benched since day 1 and almost always started with bench. For some time I did mostly decline, at another point I did mostly incline but almost always started with bench. That being said I always felt it on my chest unlike other people who may feel it in their shoulders or tris. Don’t go all the way down and don’t try and do less than 8 reps because it’s an exercise that can easily injure you.
I also think the only thing that ever gave me soreness on my chest was DB flyes. No matter what type of flyes I tried over the years I wouldn’t get sore until I put DB flyes back into my chest day and then I’d get sore again.
All that being said, all I do right now for my chest is bench as you can probably tell by some of my previous posts in this log. Is your chest lagging?
Awesome man, I hope to pick up a coach myself in the near future as I tend to over analyze my diet and training a bit as well so I will be curious as to how you like Phil.
I do feel my chest is lagging, not terribly but still not where I want it to be, particularly in overall thickness. I have always been a decently strong bencher but havent had the chest to show for it and after two shoulder separations during my hockey career and making the switch to training more as a bodybuilder and less like a hockey player after my career ended kinda caused me to back off a bit on the BB and hit the DBs more, leading to a decline in my BB numbers(which I could give a fuck about) but a better chest.
Now after reading more and more and following JMs programs I have incorporated more BB bench and and just yesterday got to do some reverse band benching for the first time which has left me with some sore pecs today, so we will see how things go from here with the addition of bands.
Thanks for your input, as you said, strongest body parts will always be the strongest, so I suppose I will just have to hammer it a little harder or smarter, and I will be sure to give those DB flys a try, haven’t had those in my routine for a while now. Also will give not hitting my chest a try, thanks again for your input man!
[quote]Cousin_Vinny11 wrote:
Awesome man, I hope to pick up a coach myself in the near future as I tend to over analyze my diet and training a bit as well so I will be curious as to how you like Phil.
I do feel my chest is lagging, not terribly but still not where I want it to be, particularly in overall thickness. I have always been a decently strong bencher but havent had the chest to show for it and after two shoulder separations during my hockey career and making the switch to training more as a bodybuilder and less like a hockey player after my career ended kinda caused me to back off a bit on the BB and hit the DBs more, leading to a decline in my BB numbers(which I could give a fuck about) but a better chest.
Now after reading more and more and following JMs programs I have incorporated more BB bench and and just yesterday got to do some reverse band benching for the first time which has left me with some sore pecs today, so we will see how things go from here with the addition of bands.
Thanks for your input, as you said, strongest body parts will always be the strongest, so I suppose I will just have to hammer it a little harder or smarter, and I will be sure to give those DB flys a try, haven’t had those in my routine for a while now. Also will give not hitting my chest a try, thanks again for your input man![/quote]
Honestly for any weak point just train that body part with more frequency or volume and do that pretty much indefinitely lol. And Phil’s great bro I really recommend him. He won’t be on top of you or give you much explanations but if you do what he says you’ll see results, plus its pretty affordable.
Hello y’all. So I’ve decided to start logging things again here at least once a week to have something up where I can look back and see what I’ve been doing right, wrong etc… Anyways, some things happened around June that caused me to lose strength, lose weight and gain fat and I had no idea why that was happening until I fixed the issue about a month ago. Now I’m back to where I was before (or at least near) and I’m the strongest I’ve ever been. I will post up an update with all my measurements this weekend.
Yesterday I did legs:
Squats: 365x7 without locking out, keeping constant tension on the quads. I then did a few more sets to failure decreasing the weight each time
Hamstring curls: 1 warm up set. 4 sets to failure
Abductor machine: 1 set to failure
Stiff legged deadlifts: 275x12 not to failure
Abs: two sets of crunches
Looking forward to following along, great physique man
[quote]pwolves17 wrote:
Looking forward to following along, great physique man[/quote]
Thanks brother. I’m looking to compete around June so I’m finally 100% focused. Hopefully I can make some improvements lol
[quote]myself1992 wrote:
[quote]pwolves17 wrote:
Looking forward to following along, great physique man[/quote]
Thanks brother. I’m looking to compete around June so I’m finally 100% focused. Hopefully I can make some improvements lol[/quote]
Awesome dude! I start contest prep in March, so we’ll be getting after it at the same time…that’ll be cool to be able to compare experiences/strategies
[quote]pwolves17 wrote:
[quote]myself1992 wrote:
[quote]pwolves17 wrote:
Looking forward to following along, great physique man[/quote]
Thanks brother. I’m looking to compete around June so I’m finally 100% focused. Hopefully I can make some improvements lol[/quote]
Awesome dude! I start contest prep in March, so we’ll be getting after it at the same time…that’ll be cool to be able to compare experiences/strategies [/quote]
Nice bro, do you know what show you’re doing, what federation etc…? I’m thinking of doing a level 3 npc show in S Florida but still don’t know which one I’m going for.
12/07/13
Weight: 218.4
Bodyfat %: 6.2 (not this low)
Lbs fat: 13.54
Lean lbs: 204.86 (209 in april, goal 215)
Skinfold measurements (mm)
Umbilicus: 8 mm
Chest: 4 mm
Thigh: 12 mm
Suprailiac: 4 mm
Lower Back: 11 mm
Muscle circumference (in)
Arms: 16 15/16 16 8/16
Chest: 45 10/16
Legs: 27 0/16
Calves: 15 8/16
Waist: Am: 33 12/16, Pm: ?
[quote]myself1992 wrote:
[quote]pwolves17 wrote:
[quote]myself1992 wrote:
[quote]pwolves17 wrote:
Looking forward to following along, great physique man[/quote]
Thanks brother. I’m looking to compete around June so I’m finally 100% focused. Hopefully I can make some improvements lol[/quote]
Awesome dude! I start contest prep in March, so we’ll be getting after it at the same time…that’ll be cool to be able to compare experiences/strategies [/quote]
Nice bro, do you know what show you’re doing, what federation etc…? I’m thinking of doing a level 3 npc show in S Florida but still don’t know which one I’m going for. [/quote]
That’ll be sweet! I am planning on doing 2 or 3 shows, it’s expensive but I think well worth it to be on stage several times and try to bring a better package each outing with all the work that goes into prep. Thinking an NGA show in Sioux Falls, INBA in Chiago, and then possibly an NANBF show in Omaha. I’ve got a buddy that will be competing in the same shows so it makes the travel more affordable with carpooling, splitting hotel, etc. I’ll be competing in physique this year, really hoping to win my IFPA pro card. Bodybuilding is definitely the eventual goal, just gotta put on more size