Friday 11/25/11
Legs 2
Deadlift
2x245, 2x275, 2x315
2x275, 2x315, 2x355
2x315, 2x355, 2x395
2x355, 2x395, 2x435
Safety Bar Front Squat
4x125, 4x145, 4x165
4x145, 4x165, 4x185
4x165, 4x185, 4x205
4x185, 4x205, 4x225
GHR: 4x12
Sled Work: 8x20m each
backwards pulls: +425
forwards pulls: +325
frankenstein walks: +200
Saturday 11/26/11
Pull
Thibs Pulldown: 6x12, 30 sec rest
Superset: straight bar cable pullover + standing neutral grip cable row–4x12, 90 sec rest between
Cable straight Bar Curls: 2x12, 2x24*
*: 12 reps at 140 followed immediately by 12 reps at 70…ouch!
Alt. DB Hammer Curls + Iso Holds: 4x6
Sled Circuit: sled + 200lbs, 6 rounds of 8 reps each
-underhand straight arm pullback
-curls
-rows
Seated Rope Pulls: 2x140, 2x190
[quote]jskrabac wrote:
[quote]fr0IVIan wrote:
[quote]Oregand wrote:
Your comparison pics are really stark in the thickness, especially your back. Even from the front the growth is obvious.
Btw, nice rock face on the trap bar dl vid :P[/quote]
+1 on the thickness dude.
also, pretty cool that you can get your gf to train with you. mine doesn’t even want to see the inside of a gym…
[/quote]
Thanks for stopping in. My gf will train consistently on her own too. She loves all the compound lifts. She got pretty bored quickly with the isolation work…lol. I think she may decide to join me on my journey to fitness modeling even!
[/quote]
Send her to PW! I was just talking with someone about how TNation is a little different for us girls… like, we NEED it. We can’t just find other chicks IRL that love moving weights and bro down with them. There just aren’t many of us.
[quote]Hallowed wrote:
[quote]jskrabac wrote:
[quote]fr0IVIan wrote:
[quote]Oregand wrote:
Your comparison pics are really stark in the thickness, especially your back. Even from the front the growth is obvious.
Btw, nice rock face on the trap bar dl vid :P[/quote]
+1 on the thickness dude.
also, pretty cool that you can get your gf to train with you. mine doesn’t even want to see the inside of a gym…
[/quote]
Thanks for stopping in. My gf will train consistently on her own too. She loves all the compound lifts. She got pretty bored quickly with the isolation work…lol. I think she may decide to join me on my journey to fitness modeling even!
[/quote]
Send her to PW! I was just talking with someone about how TNation is a little different for us girls… like, we NEED it. We can’t just find other chicks IRL that love moving weights and bro down with them. There just aren’t many of us.[/quote]
Boy have I tried many times. She’s a buck 15 and can squat 185 and deadlift 165 for reps. She’s incredibly self-conscious and I just don’t understand why. Those are her numbers without any coaching (well just me) and now she’s joining an actual powerlifting gym, so I think she’ll be a monster in no time.
Monday 11/28/11
Push 1
OHP
6x105, 6x120, 6x135
6x120, 6x135, 6x150
Rear Delt/Ext. Rot. Superset: 3x12
blast strap rear delt flyes
blast strap external rotations
Swiss Bar Bench + 56lb chains
(bar weight)
6x115, 6x130, 6x145
6x130, 6x145, 6x160
Rhomboids/Traps Superset: 3x12
chest supported rows
db bent over shrugs
DB Incline Press
8x45, 8x55, 8x65
8x55, 8x65, 8x75
[quote]jskrabac wrote:
[quote]Hallowed wrote:
[quote]jskrabac wrote:
[quote]fr0IVIan wrote:
[quote]Oregand wrote:
Your comparison pics are really stark in the thickness, especially your back. Even from the front the growth is obvious.
Btw, nice rock face on the trap bar dl vid :P[/quote]
+1 on the thickness dude.
also, pretty cool that you can get your gf to train with you. mine doesn’t even want to see the inside of a gym…
[/quote]
Thanks for stopping in. My gf will train consistently on her own too. She loves all the compound lifts. She got pretty bored quickly with the isolation work…lol. I think she may decide to join me on my journey to fitness modeling even!
[/quote]
Send her to PW! I was just talking with someone about how TNation is a little different for us girls… like, we NEED it. We can’t just find other chicks IRL that love moving weights and bro down with them. There just aren’t many of us.[/quote]
Boy have I tried many times. She’s a buck 15 and can squat 185 and deadlift 165 for reps. She’s incredibly self-conscious and I just don’t understand why. Those are her numbers without any coaching (well just me) and now she’s joining an actual powerlifting gym, so I think she’ll be a monster in no time. [/quote]
So Jelly man 
Tuesday 11/29/11
Legs 1
Squat + 92lb chains
(bar weight)
6x175, 6x195, 6x215
6x195, 6x215, 6x235
TB DL
6x290, 6x330, 6x370
6x330, 6x370, 6x410
GHR + 40lb weight vest: 3x6
Sled Work: 4x40m each
Backwards: +360
Forwards: +290
Frankenstein Walks: +200
Wednesday 11/30/11
Pull
Thibs Pulldown: 3x12, 10, 8, 6
Superset: straight arm rope pulldown + lat pulldown–4x8
Seated Incline DB Curls: 4x8
Alt. DB Hammer Curls: 4x6+6@50% (so for example: 6x40 then 6x20 without rest)
Sled Circuit: 6 rounds, 10 reps each, +200lb, 1 min rest
underhand pullbacks
curls
rows
Friday 12/2/11
Push 2
Bench Press
6x180, 6x200, 6x220
6x200, 6x220, 6x240
Rhomboids/Traps Superset: 3x12
cable scapular retractions
hammer strength reverse shrugs
Standing OHP from Pins
6x110, 6x120, 6x130
6x120, 6x130, 6x140
Rear Delt/Ext. Rot. Superset: 3x12
chest supported db rear delt flyes
cable ext. rotations
Incline Press
8x140, 8x155, 8x170
8x155, 8x170, 8x185
Tri Ext.: 3x15 (Tris didn’t feel worked enough from all the pressing today, while my chest and delts were fried…so what the hell.)
Saturday 12/3/11
Legs 2
Deadlift
6x265, 6x295, 6x335
6x295, 6x335, 6x365
Safety Bar Front Squat
8x145, 8x160, 8x175
8x160, 8x175, 8x190
GHR + 40lb vest: 4x5
Prowler work: 6x20m each
-backwards pulls: +430
-forwards pulls: +340
-prowler pushes: +380
-frankenstein walks: +200
I decided to ditch the sled as the plastic is getting terribly worn down from me loading it up with 400+ lbs. The prowler is much easier to load up and pull, and makes for a smoother ride and I won’t wear it to pieces with the heavy weights. It’s a tad bit more friction than the sled though. Needless to say, prowler work was tough tonight.
Sunday 12/4/11
Pull
Thibs Pulldown: 5x15
Superset: cable pulldowns + neutral wide grip pulldowns–4x12
Alt. Sets, 30 sec rest, AMRAP each set:
Cable straight bar curls: 40 total reps
DB Hammer Curls: 25 total reps
Prowler circuit: 6x10 each, 1 min rest, +200lb
-straight arm underhand pullbacks
-curls
-rows
Tuesday 12/6/11
Push 1
OHP
4x105, 4x120, 4x135
4x120, 4x135, 4x150
4x135, 4x150, 4x165
Rear Delt/Ext. Rot. Superset: blast straps–3x12
Swiss Bar Bench Press +56lbs chains
(bar weight)
4x115, 4x130, 4x145
4x130, 4x145, 4x160
4x145, 4x160, 4x175
Rhomboids/Traps Superset: chest supported rows + db shrugs–3x12
DB Incline Press
6x45, 6x55, 6x65
6x55, 6x65, 6x75
6x65, 6x75, 6x85
Wednesday 12/7/11
Legs 1
Safety Bar Squats + 92lb chains
(bar weight)
4x160, 4x185, 4x210
4x185, 4x210, 4x235
4x210, 4x235, 3x260
Trap Bar DL
4x280, 4x330, 4x370
4x330, 4x370, 4x420
4x370, 4x420, 4x460
GHR +40lb vest: 3x7
Prowler work: 4x40m
-backwards pulls: +360
-forwards pulls: +290
Thursday 12/8/11
Pull
Thibs Pulldown: 6x12
Straight Arm Rope Pull Down: 4x12+12 (last 12 at 50% of first 12…ouch!)
Neutral Grip Lat Pulldown: 4x12+12 (same)
Preacher Curls: 4x12
Hammer Curls: 4x6+6 (last 6 at ~60%)
Powerlift Single Arm Rows: 4x12
So I’ve decided to finish this cycle and switch things up big time. I’m going to stop trying to go against the grain and finally give in. It’s time for me to follow a traditional bodypart split. I’m happy with the overall foundation I’ve built up to this point, but I need to shift my focus to aesthetics now if I want to model.
That being said, after the holiday break, I will no longer be logging onto TNation. I don’t need to second guess myself. I don’t need Shugs telling me I’m too fat to be bulking, or CT telling me I won’t be making progress without all the Biotest supps. I don’t need to read another retarded thread about “zOMG, my chest is lagging…but I only bench…erm 135,” or another retarded article about “sorry, but you train like an idiot, and I’m your savior and my program should be your gospel,” or more retards recommending 5/3/1 or Starting Strength to every fucking one and their mother.
While there are excellent posters here who are wonderful resources it’s damned near impossible to weed them out among a bunch of clueless teens looking for validation from other clueless teens. I think it’s much better to get myself info straight from the source burying my head in the pages of a classic like “Supertraining” or reading Shelby’s blog…par example. I mean do people actually get much of what they need on this site? Or is it just an unhealthy addiction? I think alot of people make posts seeking advice just to start a discussion, but really carry on in their own way at the end of the day.
Outstanding physiques are built in the kitchen and in the gym, not on a hyped up bro-site.
Saturday 12/10/11
Push 2
Bench Press + Bands
(bar weight…I think bands added about ~150lbs resistance at lockout)
4x95
4x135
3x4x185
3x8x135
Rhomboids/Traps Superset: Seated Rope Pulls + Hammer Strength Reverse Shrugs—3x12
Standing OHP From Pins
4x95
2x4x135
4x4x155
Rear Delt/Ext. Rot Superset: Seated Face Pulls + Banded No Moneys–3x12
Close Grip DB Incline Press
6x40
6x60
6x70
4x6x75
7x80
Sunday 12/11/11
Legs 2
Deadlift + 72lbs chains
(bar weight)
4x135
4x225
4x315
3x4x405
Superset
SB Front Squat
4x6x205
Top 2/3 squat from pins
6x225, 2x6x245, 6x265
Superset
Lying Leg Curls
3x12
RDL
3x12
DB Bulgarian Split Squats + 40lb weight vest
(DBs weight…so 120 total lbs)
3x8x40s
Monday 12/12/11
Pull
Underhand Pulldown Machine: 6x12 (last set I had overloaded eccentric…i.e. I asked some guy to pulldown on the back on the way up)
Straight Arm Rope Pulldown: 4x12
One Arm T-Bar Row: 4x12
Incline DB Curls: 3x12
Seated Incline Rope Hammer Curls: 3x12
Resistance Band Curls: 2x30, 1x30+20+10 (w/ 10sec rest-pause)
Wednesday 12/14/11
Push 1
OHP
5x105
3x145
2x165
2x185
3x2x195
20rp cluster set@145 (10x2 w/ just 15s rest)
Superset:
rear delt band pullaparts: 3x30
band ext. rot. no moneys: 3x30
Swiss Bar Bench
4x6+6x150 (6 reps on narrow grip immediately followed by 6 reps on wider grips)
Superset:
chest supported row: 2x30
db shrugs: 2x30
1 1/2 DB Incline Press
(1 rep = eccentric + half concentric + eccentric + full concentric)
8x60
7x65
4x70
Thursday 12/15/11
Legs 1
Squat
5x45
5x135
5x225
3x275
4x2x315
2x335
12x225
TB DL
2x250
2x340
2x430
5x2x500
Sled Work: +180lbs
Just walked continuously tonight, pulling fowards on the way down the alley and backwards on the way back. Probably went a good 400m total.