[quote]hel320 wrote:
Lookin good, Joe. I knew you were a bodybuilder at heart.[/quote]
I don’t have the patience for that, until I hurt my back I barely did any direct arm work. Besides I bet your arms are massive.
[quote]giterdone wrote:
[quote]JoeGood wrote:
Uppper Body #2
Incline BB bench
8x135, 8x155, 4x165, 2x179, 8x135
SS with
Wide Grip Pull ups
5,5,5,5,4
DB Bench Press
10x65
10x70
10x75
SS with Hammer Strength Low Row
10x90/side
10x100/side
10x110/side
Pec Dec
12x145
12x145
12x145
SS with
LF Seated Row
12x100
12x100
12x100
LF Lat Raise
12x65
12x65
12x65
Yet again that sucked a lot. Its really exhausting right when its over.[/quote]
To make it suck less, what if you did each movement similar to what you did for incline BB. Ramp the weight up, drop reps and then back off the weight and get some reps in? Less fatiguing and you will be fresher for your top set.
[/quote]
Okay it is probably not going to make sense but thats what I normally plan on doing but when I get “into” the supersets I sometimes forget to up the weight and drop the reps because I’m trying tnot to die.
[quote]mjnewland wrote:
Joe, what was the inspiration for this particular template?
[/quote]
Fear and back pain. Mostly I started with the idea that I would reduce low back strain to nil which nixed lots of BB work. So I thought I do a four day upper/lower split which will eventually have a fifth day just for arms. This is probably a craptastic routine but its really just to hold me and let me heal up for 5/3/1.
Wouldn’t minhd suggestions though.
[quote]JoeGood wrote:
[quote]mjnewland wrote:
Joe, what was the inspiration for this particular template?
[/quote]
Fear and back pain. Mostly I started with the idea that I would reduce low back strain to nil which nixed lots of BB work. So I thought I do a four day upper/lower split which will eventually have a fifth day just for arms. This is probably a craptastic routine but its really just to hold me and let me heal up for 5/3/1.
Wouldn’t minhd suggestions though.[/quote]
I tried upper/lower and it kind of beat the hell out of me. To many muscles to cover in a single session. There are many splits but 5/3/1 doesn’t stray too far from the common shoulders, back, chest and legs. Actually, 5/3/1 principles (ramp the weight, progression, get strong in moderate rep range) are largely the same as BB perhaps with less volume and frequency.
So, to keep your 5/3/1 mojo going, what about:
Shoulders / Arms
Back
Chest
Legs
Modify the movements where necessary to give your back a rest.
That might work git, I’m going to play with it this weekend. Thanks!
Upper #2
Front squat
6x95
6x95
6x105
5x115
2x125
SS with
Rope Curls
12x42.5
12x50
12x57.5
12x57.5
12x57.5
back Squat
8x95
8x115
8x135
6x155
3x185
SS with
Hammer curls
8x40
8x45
8x50
6x55
4x60
GM’s
3x8x95
SS with
Pin Wheel Curls
10x40
10x45
8x50
Might have made a mistake by squatting instead of waiting longer but we’ll see. Had to lift four days in a row because of scheduling, looking forward to the rest though.
Sending good juju on the squats.
Another option, if you don’t want to split 4 ways, is push / pull / legs
Push - chest, delts, tris
Pull - back, bis…and I usually add traps and rear delts here
Legs - quads, hams
Joe, Should I send you my speedo for the photo shoot?
yeah for rest time. got anything fun planned for the weekend?
and I don’t know if you’re an “iny” but that bicep is not tiny. 
[quote]Colin Wilson wrote:
Joe, Should I send you my speedo for the photo shoot? [/quote]
Trust me, nobody wants to see me in a speedo.
I may win the Nobel Peace Prize for not wearing one.
[quote]giterdone wrote:
[quote]JoeGood wrote:
[quote]mjnewland wrote:
Joe, what was the inspiration for this particular template?
[/quote]
Fear and back pain. Mostly I started with the idea that I would reduce low back strain to nil which nixed lots of BB work. So I thought I do a four day upper/lower split which will eventually have a fifth day just for arms. This is probably a craptastic routine but its really just to hold me and let me heal up for 5/3/1.
Wouldn’t minhd suggestions though.[/quote]
I tried upper/lower and it kind of beat the hell out of me. To many muscles to cover in a single session. There are many splits but 5/3/1 doesn’t stray too far from the common shoulders, back, chest and legs. Actually, 5/3/1 principles (ramp the weight, progression, get strong in moderate rep range) are largely the same as BB perhaps with less volume and frequency.
So, to keep your 5/3/1 mojo going, what about:
Shoulders / Arms
Back
Chest
Legs
Modify the movements where necessary to give your back a rest.[/quote]
I worked up something based on this last night. What do you think about putting incline bench and CG bench on shoulders/arms day? That should be enough time between shoulds/tris and benching on day 3 right?
[quote]JoeGood wrote:
[quote]Colin Wilson wrote:
Joe, Should I send you my speedo for the photo shoot? [/quote]
Trust me, nobody wants to see me in a speedo.
[/quote]
I do. And so begins the next challenge.
Your biceps look great!
[quote]nlmain wrote:
yeah for rest time. got anything fun planned for the weekend?
and I don’t know if you’re an “iny” but that bicep is not tiny.
[/quote]
Sat. I’m going to go to the park and play using a combinatin of my farmer’s walk bars, my sled, and the monkey bars. Nothing massive, just working up a good sweat and then I’ll go out for beakfast. A little bit of yard work and a lot of college football with friends. probably a long walk in the sun too.
Sunday will be sleeping in, meeting for brunch, and then flag football. At some point I’ll take an hour and sit down with The Economist and some English Breakfast tea and chill for a bit.
Not really thrilling but a good weekend.
[quote]JoeGood wrote:
[quote]giterdone wrote:
[quote]JoeGood wrote:
[quote]mjnewland wrote:
Joe, what was the inspiration for this particular template?
[/quote]
Fear and back pain. Mostly I started with the idea that I would reduce low back strain to nil which nixed lots of BB work. So I thought I do a four day upper/lower split which will eventually have a fifth day just for arms. This is probably a craptastic routine but its really just to hold me and let me heal up for 5/3/1.
Wouldn’t minhd suggestions though.[/quote]
I tried upper/lower and it kind of beat the hell out of me. To many muscles to cover in a single session. There are many splits but 5/3/1 doesn’t stray too far from the common shoulders, back, chest and legs. Actually, 5/3/1 principles (ramp the weight, progression, get strong in moderate rep range) are largely the same as BB perhaps with less volume and frequency.
So, to keep your 5/3/1 mojo going, what about:
Shoulders / Arms
Back
Chest
Legs
Modify the movements where necessary to give your back a rest.[/quote]
I worked up something based on this last night. What do you think about putting incline bench and CG bench on shoulders/arms day? That should be enough time between shoulds/tris and benching on day 3 right?[/quote]
For shoulders, if the incline is high (seated military basically) then that is cool. If it is a lower incline (more upper chest) then I would probably put it on chest day. I don’t feel inclines in my shoulders much. CG bench for tris is great there.
You’ll just need to find the balance between volume, intensity and rest so that your shoulders don’t get beat up from pressing on shoulder day and chest day.
[quote]JoeGood wrote:
[quote]nlmain wrote:
yeah for rest time. got anything fun planned for the weekend?
and I don’t know if you’re an “iny” but that bicep is not tiny.
[/quote]
Sat. I’m going to go to the park and play using a combinatin of my farmer’s walk bars, my seld, and the monkey bars. Nothing massive, just working up a good sweat and then I’ll go out for beakfast. A little bit of yard work and a lot of college football with friends. probably a long walk in the sun too.
Sunday will be sleeping in, meeting for brunch, and then flag football. At some point I’ll take an hour and sit down with The Economist and some English Breakfast tea and chill for a bit.
Not really thrilling but a good weekend.[/quote]
I’m liking that weekend! Great trainning around your injury
[quote]kpsnap wrote:
[quote]JoeGood wrote:
[quote]Colin Wilson wrote:
Joe, Should I send you my speedo for the photo shoot? [/quote]
Trust me, nobody wants to see me in a speedo.
[/quote]
I do. And so begins the next challenge.
Your biceps look great![/quote]
You might want to see it if I lost 20lbs.
Well thank you, mostly I think they are small.
[quote]j_willy3 wrote:
[quote]JoeGood wrote:
[quote]nlmain wrote:
yeah for rest time. got anything fun planned for the weekend?
and I don’t know if you’re an “iny” but that bicep is not tiny.
[/quote]
Sat. I’m going to go to the park and play using a combinatin of my farmer’s walk bars, my seld, and the monkey bars. Nothing massive, just working up a good sweat and then I’ll go out for beakfast. A little bit of yard work and a lot of college football with friends. probably a long walk in the sun too.
Sunday will be sleeping in, meeting for brunch, and then flag football. At some point I’ll take an hour and sit down with The Economist and some English Breakfast tea and chill for a bit.
Not really thrilling but a good weekend.[/quote]
I’m liking that weekend! Great trainning around your injury[/quote]
Thanks, I’ve added grilling on Sat to the list and I might whip up some fried chicken on Sunday if things go my way.
[quote]JoeGood wrote:
[quote]j_willy3 wrote:
[quote]JoeGood wrote:
[quote]nlmain wrote:
yeah for rest time. got anything fun planned for the weekend?
and I don’t know if you’re an “iny” but that bicep is not tiny.
[/quote]
Sat. I’m going to go to the park and play using a combinatin of my farmer’s walk bars, my seld, and the monkey bars. Nothing massive, just working up a good sweat and then I’ll go out for beakfast. A little bit of yard work and a lot of college football with friends. probably a long walk in the sun too.
Sunday will be sleeping in, meeting for brunch, and then flag football. At some point I’ll take an hour and sit down with The Economist and some English Breakfast tea and chill for a bit.
Not really thrilling but a good weekend.[/quote]
I’m liking that weekend! Great trainning around your injury[/quote]
Thanks, I’ve added grilling on Sat to the list and I might whip up some fried chicken on Sunday if things go my way.[/quote]
i need to plan my food for the weekend. Thanks for the reminder. I need to gain some lbs.
[quote]giterdone wrote:
[quote]JoeGood wrote:
[quote]j_willy3 wrote:
[quote]JoeGood wrote:
[quote]nlmain wrote:
yeah for rest time. got anything fun planned for the weekend?
and I don’t know if you’re an “iny” but that bicep is not tiny.
[/quote]
Sat. I’m going to go to the park and play using a combinatin of my farmer’s walk bars, my seld, and the monkey bars. Nothing massive, just working up a good sweat and then I’ll go out for beakfast. A little bit of yard work and a lot of college football with friends. probably a long walk in the sun too.
Sunday will be sleeping in, meeting for brunch, and then flag football. At some point I’ll take an hour and sit down with The Economist and some English Breakfast tea and chill for a bit.
Not really thrilling but a good weekend.[/quote]
I’m liking that weekend! Great trainning around your injury[/quote]
Thanks, I’ve added grilling on Sat to the list and I might whip up some fried chicken on Sunday if things go my way.[/quote]
i need to plan my food for the weekend. Thanks for the reminder. I need to gain some lbs.[/quote]
Damn you, I need to lose about 25lbs…
Your weekend sounds great! I am gunning for my first-ever taste of chicken-and-waffles this weekend. I haven’t had fried chicken in really, forever. This log’s name used to remind me of that often. 
[quote]JoeGood wrote:
[quote]giterdone wrote:
[quote]JoeGood wrote:
[quote]j_willy3 wrote:
[quote]JoeGood wrote:
[quote]nlmain wrote:
yeah for rest time. got anything fun planned for the weekend?
and I don’t know if you’re an “iny” but that bicep is not tiny.
[/quote]
Sat. I’m going to go to the park and play using a combinatin of my farmer’s walk bars, my seld, and the monkey bars. Nothing massive, just working up a good sweat and then I’ll go out for beakfast. A little bit of yard work and a lot of college football with friends. probably a long walk in the sun too.
Sunday will be sleeping in, meeting for brunch, and then flag football. At some point I’ll take an hour and sit down with The Economist and some English Breakfast tea and chill for a bit.
Not really thrilling but a good weekend.[/quote]
I’m liking that weekend! Great trainning around your injury[/quote]
Thanks, I’ve added grilling on Sat to the list and I might whip up some fried chicken on Sunday if things go my way.[/quote]
i need to plan my food for the weekend. Thanks for the reminder. I need to gain some lbs.[/quote]
Damn you, I need to lose about 25lbs…[/quote]
Doesn’t that put you at about 165? You are bitchin strong for a 165lber.
I’ve been at the same weight for a few months and it’s all down to eating. My vanity demands I get over 200, lol