[quote]cholulalula wrote:
I had to follow the path of the abs, and after the turd talk circa page 4, I think I like it here.
Really strong lifting, holy smokes. [/quote]
Hi, glad you stopped in. Interestingly, i recently discovered turd talk over in your neck of the woods also. I liked it there:)
I’m spending extra time working on hip mobility. Thank you for the inspiration.
[quote]ddot76 wrote:
Yessir. It’s all about flexing the pecs really. If done properly, you’ll trash your chest.[/quote]
this exercise kicks ass. it has helped improve the shape of my pecs big time imo.
11/10/11
35 min cardio
11/11/11
pulldowns
1 arm bb rows
db pullovers
shrugs
banded hypers
calves 12 sets
11/12/11
ez bar curls
db hammers
close grip chins
pushdowns
reverse pushdowns
skullcrushers
guts 8 sets
awesome workout today. went to the inba Natural Mr. Olympia yesterday, some seriously nice physiques.
I think i could be competetive within my class in the future. Good news but still very far from where I need to be.
11/14/11
bb stiff leg dl 225 x 10, 245 x 8, 255 x 6 x 2
squats 245, 255, 255 x 15 parallel no lockout - happy with this
hack squats 1.5pps x 25, 2pps x 20, 2pps + 25 x 15 rock bottom no lockout
seated ham curls 140 x 10 x 4
ham killers 1 x failure (it’s a ghr without a ghr machine)
calves 4 sets
awesome headache induced by high rep squats and hacks.
My insomnia is out of control, I now wake up and get up before 1am. Averaging a little over 5 hrs of sleep a night. I tried an ambien…and woke up an hour earlier than usual. FML.
I realized over the weekend that I am already 16+ weeks in to my bulk (diet officially ended 7/8/11). Time to assess. I have gained approx 10 - 12 lbs in that time frame. I weighed in this morning at 179. Over the last 16+ weeks, 2 weeks were spent drinking whiskey and eating dehydrated meals (mostly) and generally straying from my normal diet as much as possible.
2 weeks were also spent reducing calories and total meals in an attempt to get my fasting blood sugar down to a more user friendly #. So, approx 12 weeks of quality scale moving work. Progress pic taken yesterday and I will post new ones every 8 weeks (Thanks ddot). Bulk will continue indefinitely as long as I can stay relatively lean. Comments, criticism, or other…fire away.
Lats look sick buddy and you’ve got some serious belly on those biceps.
Wow-I agree with ddot on the lats and biceps, and i’ll add in the serratus–i love when it pops like that. I don’t know much about bodybuilding, but I would have to agree with you that you will be quite competitive in the future. Hard work is paying off.
I have the early morning (late night?) insomnia problem myself. I find that if I switch rooms/beds I can eek out a couple extra hours. Beyond that, I’ve got nothing. It sucks.
looking big and lean at 179
nice work.
when I train too much I cant sleep-
started in college and still happens now.
its allot of endorphins moving around in there-
the leaner you are the harder I found to sleep
ddot - thanks man. only about 4100 more meals til i reach my competition drop dead date.
cholulalula - thank you for the kind words. I am increasing the volume on all serratus exercises immediately.
insomnia is terrible. I thought it was mostly stress related, but the stress has subsided somewhat and still no sleepy time. in the end i’ve got nothing either. see below, you are very active also, could this be a factor for you?
thanks kev & you may be right. Do you think it’s possible to train too much yet not be overtrained.
I mean my strength is increasing in spite of my lack of sleep. I have been hitting the gym for 7 days a week for the last 2 yrs though and I am active (hiking) outside of the gym. Maybe the cumulative effects are catching up to me.
The holy grail bro size and definition looking awesome…
with regards to the insomnia have you tried melatonin? I have had issues with sleeping and a simple melatonin supp helped well, unfortunately it interfered with other meds I take so I had to stop. I had to get off ambien myself because it was taking more and more of em to get me asleep and lunesta gave me the worst breath ever!
Damn, I think most people who say they are overtraining are full of shit, there are times where I feel like shit but would never say I am overtraining…
In your instance however considering your active lifestyle compounded with other external stressors and 7 days a week in the gym…I think you are one of the few people who can actually say you may be having a serious CNS breakdown. Listen to your body maybe its trying to tell you something!
[quote]MattyXL wrote:
The holy grail bro size and definition looking awesome…
with regards to the insomnia have you tried melatonin? I have had issues with sleeping and a simple melatonin supp helped well, unfortunately it interfered with other meds I take so I had to stop. I had to get off ambien myself because it was taking more and more of em to get me asleep and lunesta gave me the worst breath ever!
Damn, I think most people who say they are overtraining are full of shit, there are times where I feel like shit but would never say I am overtraining…
In your instance however considering your active lifestyle compounded with other external stressors and 7 days a week in the gym…I think you are one of the few people who can actually say you may be having a serious CNS breakdown. Listen to your body maybe its trying to tell you something![/quote]
Thanks for looking out for me Matty. Nah, I’m doing good right now. My big lifts are all up, teh pumps have been insane, and my weight is slowly increasing according to plan. Physically, I think I am dialed in. I have become much better at knowing when I am pushing too hard. I really think my insomnia is due to the external stressors. It’s getting better. you know the story.
[quote]MattyXL wrote:
In your instance however considering your active lifestyle compounded with other external stressors and 7 days a week in the gym…I think you are one of the few people who can actually say you may be having a serious CNS breakdown. Listen to your body maybe its trying to tell you something![/quote]
I think the above was true for me for a while and I did use melatonin for a bit to get better quality sleep. I don’t think it’s intended for long term use though.
Looking solid bro! SOLID!
11/15/11
35 mins cardio
foam roll - serious quad doms
stretch
11/16/11
band pull aparts
tornado’s
decline db 85’s, 90, 90 x 8
incline bb 165, 185, 185 x 8 no lockout
flat bench bb 185, 195, 195, 195, 195 x 5 rest pause sets (can’t remember the last time I did regular bench) shoulder felt good
pec minor dips 75, 75 x 17,14
rear delt db swings 35 x 25 x 3
side laterals
smith mach mp 150 x 6 x 4
guts 8 x 15
quads are sooooo brutalized.
So how would you load that pec mionr dip compared to a normal dip? Say you normally could dip +90 for 15 reps for a standard dip.
[quote]JoeGood wrote:
So how would you load that pec mionr dip compared to a normal dip? Say you normally could dip +90 for 15 reps for a standard dip.[/quote]
Joe - load it the same way. It’s such a short range of motion, at first you’ll wonder what the hell you are working exactly. Mess around with it unloaded to get a feel. I feel it work the lower outside portions of my pecs. oh yah, congrats on the pull, you worked hard for it.
Re: sleep.
Go to your doc and ask about Zopaclone. It’s a really good sleeping pill and it’s not habit forming. Years ago I had some insane insomnia and it worked quite well. I still take one once in a while. Fun fact: at the time I was suffering with insomnia I really and truly felt like I wasn’t all that stressed out. I was. Big time.
Re: Your condition
Your arms and V-taper are ridiculous. Keep following your current path until you plateau!
[quote]Canada_K wrote:
Re: sleep.
Go to your doc and ask about Zopaclone. It’s a really good sleeping pill and it’s not habit forming. Years ago I had some insane insomnia and it worked quite well. I still take one once in a while. Fun fact: at the time I was suffering with insomnia I really and truly felt like I wasn’t all that stressed out. I was. Big time.
Re: Your condition
Your arms and V-taper are ridiculous. Keep following your current path until you plateau![/quote]
thanks Canada K. I know your doing the same.
11/17/11
35 min wasted time
11/18/11
chins 15,9,8,8,6,6 switched grip every 2 sets med, close, as wide as possible
db pullovers
db rows
db shrugs
banded hypers
calves 12 sets
11/19/11
db curls
bb curls
preachers
pushdowns
dips
skullcrushers
guts
11/20/11
35 min t mill
Reggie 1 mile
11/21/11
leg curls
leg press
smith mach squats 235 x 3 x 10 (1.5s)
db stiff leg
calves
skip the first 30 sec
11/22/11
35 min cardio
11/23/11
chest and delts
calves
some x some
11/24/11
35 min cardio
hip mobility stuff
shoulder mobility - shoulder has been hurting baaaaaaaad. Going to refocus on mobility and prehab.
Impingement hurts.
Missed a scheduled meal, can’t remember the last time that happened.
11/25/11
meadows rows
stretchers
db pullovers x a billion
deficit deads - (pulled using 35’s) 315 x 4 x 5
banded hypers
calves
11/26/11
pushdowns
bb curls
dips
hammers
jm press
reverse curls
superset all of the above
fupster 8 sets
11/27/11
35 min cardio
11/28/11
bb stiff leg deads
leg press high and wide
leg press single leg
squats
ghr’s
calves 10 sets
shoulder has been hurting big time. I think i hammered it on wide grip chins last week. Right knee has also been hurting. Have had this knee totally reconstructed and scoped twice in the past. Going to have to train around these injuries somewhat while I work on healing them.
that’s all i got.
Nice video-I like that.
Looks like a good week of work. How has your sleeping been? And I may have missed it, what does 35 minutes of cardio usually consist of?
Take care of the knee and shoulder, mister!
[quote]cholulalula wrote:
Nice video-I like that.
Looks like a good week of work. How has your sleeping been? And I may have missed it, what does 35 minutes of cardio usually consist of?
Take care of the knee and shoulder, mister![/quote]
Hi Miss Lula. Sleeping has not been kind. Some nights are ok others are just wrong, two nights last week were 4.5 hrs. I definitely need more.
lately, family guy lol. I have been doing cardio at 3am so not much is happening. right now cardio is all low intensity @ 70% max hr and usually consists of t mill, stair mill, or elliptical thingy. I like the bike, but sit at a desk all day for work which leads to hip mobility probs and riding a bike consistently would only make things worse.
I need the guidance of a good PT;)
