[quote]SteelyD wrote:
FYI - Wayne Static (Static-X)[/quote]
Do that one with the birth control glasses.
Diet is over-rated, get 425 then diet so when you diet you still hit 405.
looking big here hoss.
OK, FINALLY (I posted the wrong pic twice).
Thanks FISHCHER! (your post is out of order because the previous pics were the wrong ones… lol).
Aug 2011.
8/22 - Back (width), biceps
Wow, talk about checking your ego at the door. I did Christian Thibaudeau’s “back width” routine almost as written (actually did a little more volume).
Eeek! Totally feeling it even with relatively lighter weights than normal.
As written:
- The key with back is volume. Back responds to fatigue loading, so you gotta get the volume in.
Here is what a back width session might look like for me:
A. Kayak row 4-5 x 8 per side (plus middle rep between each)
Note: Awesome. Held at peak for 2s.
B. Straight-arms pulldown with a bar, low double contraction 4-5 x 8-10
B. Straight-arms pulldown with rope 3-4 x 8-10
D. Low pulley straight-arms pulldown with the rope torso bent forward 3-4 x 8-10
Note: I couldn’t picture this, so substituted lat pullover machine
E. Single-arm straight-arm pulldown 2-3 x 10-12
F. Supinated lat pulldown 3-4 x 10-12
Note: These were tough
G. DB pullover with 3 sec. stretch on every rep 1-2 x 12-15 (active stretch movement)
Note: Didn’t do these
- Biceps: db preachers from hanging vertical: 15/12/10/6/5/5 (or something like that)
- Biceps: OH cable curls 15/12/10/10/8 (or something like that)
Sweet beejeebers, Steely. Big, big, big!
And even though I swear I’m NOT a douche-bag, Dave Tate is a big proponent of time-under-tension (TUT) since he was forced to lower the weights he lifts because of blowing out every joint in his body bigger than his knuckles.
But I agree… wandering out of this forum into the slimy cesspool of seminal waste that is the rest of T-Nation is a disgusting experience. I stay away.
[quote]Canada_K wrote:
Sweet beejeebers, Steely. Big, big, big!
And even though I swear I’m NOT a douche-bag, Dave Tate is a big proponent of time-under-tension (TUT) since he was forced to lower the weights he lifts because of blowing out every joint in his body bigger than his knuckles.
But I agree… wandering out of this forum into the slimy cesspool of seminal waste that is the rest of T-Nation is a disgusting experience. I stay away.[/quote]
Haha! There’s nothing wrong with TUT. Or, Rest-Pause! Dave Tate knows what he’s talking about and is advanced enough to implement the techniques properly. A 160 lb beginner just needs to lift weights…
Today - Shoulders
Did seated Military Press for the first time in over a year (need to look at last time I did those).
Worked up like this:
A. Seated Mil Press
w/u
95x12
135x10
185x10
225x6
LOL. Didn’t feel too bad! They were seated, feet wide, bit of an arch then head forward after bar cleared. I may keep these.
B. Shoulder complex of:
1: DB Press (top 75x12)
2: DB Lat Raise
3: DB Front Raise (seated incline)
4: Leaning DB Lat Raise
10-15 reps, increasing/decreasing weights to stay in rep range.
5 sets of “B”
C. Rear delt Cable X’s x 10-15 reps.
Felt good – weights WAY down to complete the circuits. Normal gym is closed for maintenance, so had to use what was available (75# db tops)
D. Dips
Done.
[quote]SteelyD wrote:
[quote]Canada_K wrote:
Sweet beejeebers, Steely. Big, big, big!
And even though I swear I’m NOT a douche-bag, Dave Tate is a big proponent of time-under-tension (TUT) since he was forced to lower the weights he lifts because of blowing out every joint in his body bigger than his knuckles.
But I agree… wandering out of this forum into the slimy cesspool of seminal waste that is the rest of T-Nation is a disgusting experience. I stay away.[/quote]
Haha! There’s nothing wrong with TUT. Or, Rest-Pause! Dave Tate knows what he’s talking about and is advanced enough to implement the techniques properly. A 160 lb beginner just needs to lift weights…
[/quote]
Preach it Brother! The fact that he doesn’t want to get stronger becuase he is a body builder and not a power lifter speaks volumes about where his knowledge is. He needs to STFU and lift heavy things…
Nice workout.
[quote]Colin Wilson wrote:
[quote]SteelyD wrote:
[quote]Canada_K wrote:
Sweet beejeebers, Steely. Big, big, big!
And even though I swear I’m NOT a douche-bag, Dave Tate is a big proponent of time-under-tension (TUT) since he was forced to lower the weights he lifts because of blowing out every joint in his body bigger than his knuckles.
But I agree… wandering out of this forum into the slimy cesspool of seminal waste that is the rest of T-Nation is a disgusting experience. I stay away.[/quote]
Haha! There’s nothing wrong with TUT. Or, Rest-Pause! Dave Tate knows what he’s talking about and is advanced enough to implement the techniques properly. A 160 lb beginner just needs to lift weights…
[/quote]
Preach it Brother! The fact that he doesn’t want to get stronger becuase he is a body builder and not a power lifter speaks volumes about where his knowledge is. He needs to STFU and lift heavy things…[/quote]
Colin, you’re looking JACKED my man! You been picking things up and putting them down?
[quote]DJS wrote:
Nice workout.[/quote]
Thanks man. Same stuff, but faster = nice change up. I’m feeling it this morning lol
Quicky Legs + Other (or: In and Out, Saurkraut) :
6 sets of the following with increasing weights:
A1: lying hamstring curls (10-18 + x + y reps)
A2: Overhead double cable curls (10-15 + x + y reps)
6 sets of the following with increasing weights:
B1: Leg extensions (10-20 + x + y reps)
B2: DB wrist curls (15-25 reps)
Bench/Chest/Tris
Bench was so-so
A. 5/3/1 Bench
B. 3 sets 10 wide grip (20s rest) + 10 close grip (20s rest) + 10 ‘normal’ grip — didn’t hit 10 on every set, but paused and repped until total was 10.
C. Pec Dec x 3 sets
D. Dips x 5 sets
Felt like a hit a wall today. I think it had to do with:
- generally feeling unmotivated today
- trying a new (free sample) supplement in my w/o drink that made me feel like shittier
- chatty lifting partner today
- shitty bench put me in a shittier mood at gym - lol
Another shitty workout day. Got through it. Nothing earth shattering. Biceps/Back - typical. Some higher reps. Went through the motions. In/Out.
On a related note, helped a kid (15-16yo) with his bench a couple weeks ago.
Saw him at the gym today and he said “thanks it’s helped” and told me what his dad has him doing: 8 sets of 10 bench, 3x’s per week, plus baseball year round.
Oh, dear…
I said “That’s A LOT of reps”. Explained to him the idea of a more traditional rep scheme, like ramping 3-4 sets of 10-12, last set if he gets 10, move up in weight. If he does 2x per week, change it up a little, etc etc.
I said, well, if your dad is conducting your training, I’m not going to tell you to not listen to him, but I’ll say that that much frequency/volume benching plus baseball year round is a sure formula to mess your shoulders up.
He says “You know, my dad always complains about how messed up his shoulders are…”
trainng looks solid- if not freaky.
using shitty in a sentence 5x nice work
nice work with the kid too.
Thanks brown-monster-man-with-big-teeth!
Well, got latest bloodwork reports back.
Cholesterol and glucose are up. Ugh.
So, looks like diet needs to take a turn to “immaculate” now. Probably have to add a couple cardio/conditioning sessions in a week and see where that takes me.
First steps, I guess are totally cycling carbs now, maybe something like AD where I just kind of recharge on the weekends. Dairy out. Sugars out. Bread out. Carbs from taters and rice and ancillary carbs from veggies and shakes. On that note, I’ve only been taking whey shakes immediately before and immediately after workouts.
May start sipping EAA’s throughout the day. The casein hydrosylate is compelling, but I just can’t afford MAG-10 in that quantity right now.
Breakfast today instead of 8 full eggs was 3 full eggs and 6 egg whites + spinach (sauteed in a little light VOO).
I went to bed hungry last night and dreamed all night that I was cooking/eating with Gordon Ramsay. Turns out he’s pretty cool to hang out with (at least in my dreams) and I taught him a couple things (at least in my dreams).
What else… (typing stream of conscious…)…
Oh, so kind of sucks because I really want this bench number, so diet changeup isn’t what I was looking to do, although I guess cleaner but equivalent calories should get it done. Doc says high glucose could be from sitting all day and not utilizing the sugar all day even though I lift regularly. Guess I really have to get the heart pumping again. I did this before (high chol/triglycerieds) with diet exercise, so I guess here goes again.
OK, yesterday:
Early AM:
Semi-fasted (EAA’s) cardio: StepMill
SLDL (bar only) to loosen very tight hammies (been tight all week to the point of making my back hurt)
Foam.
PM: Chest/Tri (delts active recovery)
Post-PM: Hillsprints
So, hillsprints. Um, yeah.
Did 2 ‘fast walks’ up the hill.
Did 2 ‘slow jogs’ up the hill.
Did 2 ‘3/4 sprints’ up the hill.
Did 4 ‘All out sprints’ up the hill.
Oh, did I feel those today. (Off today, walked a couple miles of sandy beach and worked on my tan).
Hillsprints. Wow.
jumpin’right into the cardio aren’t ya
my cholesterol responded nicely to fish oil, no white carbs and all kinds of exercise
[quote]soldog wrote:
jumpin’right into the cardio aren’t ya
my cholesterol responded nicely to fish oil, no white carbs and all kinds of exercise[/quote]
Yeah. Probably the ‘responsible’ thing to do, but damn, would I rather not have to. Last time my numbers were up, I responded well to cardio and tight diet, but I also lost 70 lbs. That’s not my goal or desire at all (ie. massive weight loss). I don’t mind leaning out as a result, but I don’t want to lose much size or strength.