Shoulders
DB Shoulder press - 25x15, 45x10, 65x5, 85x6 (Up 1 rep)
Reverse fly machine - 85x15, 115x10, 145x6, 175x11
Lateral raise machine - 110x12, 140x8, 170x4, 200x12 (Up 5 pounds)
Reverse cable fly - 5x15, 10x12, 10x10
Abs
Arms
Close-grip bench - 45x25, 135x10, 185x6, 225x2, 275x6 (Up 1 rep)
Extensions - 70x8, 90x6, 120x8 (Up 1 rep)
V-pushdowns
Preacher machine - 105x12, 135x8, 165x4, 210x9
Incline curls - 30x8, 50x7
Pinwheels - 50x10, 75x6, 100x15
Preacher drop set
Legs
Sumo DL - 135x12, 225x6, 315x2, 405x1, 455x2 (Up 2 reps! Awesome)
Leg press - 320x10, 410x8, 500x6, 610x10 (Up 10 pounds… amazing set, sooo hard, destroyed me)
After the leg press all I could do was some SLDL-in
Chest/Tris
Bench press - 45x30, 135x12, 185x6, 225x3, 275x7 (Up 1 rep)
Low-incline smith - 45x12, 135x6, 185x4, 235x7 (Up 1 rep)
Incline cable flys - 20x12, 30x8, 42.5x10, drop set
V-pushdowns - 50x18, 65x10, 80x6, 110x12 (Up 2 reps), drop set
Deadlifted 495 today!!!
Woo, pumped. It was fuckin hard, lol. After that I did 405x10.
Will probably go for 335 on bench soon, we’ll see how that goes.
[quote]Gmoore17 wrote:
Deadlifted 495 today!!!
Woo, pumped. It was fuckin hard, lol. After that I did 405x10.
Will probably go for 335 on bench soon, we’ll see how that goes.[/quote]
Nice! I was beginning to think you dropped off the face of the forums lol.
[quote]grettiron wrote:
[quote]Gmoore17 wrote:
Deadlifted 495 today!!!
Woo, pumped. It was fuckin hard, lol. After that I did 405x10.
Will probably go for 335 on bench soon, we’ll see how that goes.[/quote]
Nice! I was beginning to think you dropped off the face of the forums lol.[/quote]
lol I’m still around, lurking and posting occasionally, just using this more of a ‘post updates’ type thing rather than a ‘post every workout’ deal. Maybe I’ll go back to that, who knows
Benched 335! Woot
Quit slacking on the Log like me.
Haha well for an update: I just got a belt and I’m learning how to use it and hope to deadlift 545 in a few months… And I’m spending the next little while focusing on my arms more, as I really want to bring them up, and figure I should do something about it instead of just complaining about my lagging arms. The split I’m using (adapted from a C_C arm spec program) is:
Monday: Chest/Tris
Bench press
Low-incline smith
Deadstop extension machine
V-pushdowns
Tuesday: Back/Bis
HS Pulldowns
Seated row
Pullover machine
Incline DB Curls
Preacher machine (I love this machine)
Wednesday: Tris/Shoulders
Reverse grip bench
Deadstop extension machine
DB Shoulder press
Lateral machine
BB Shrug
Reverse fly
Thursday: Legs/Bis
Sumo DL
Leg Press
Calf press (calves on leg press machine)
Alternate DB Curl
Preacher machine
Friday: Ideally I’d have a day off here and do this workout Saturday but that doesn’t really work for me
Arms
Close-grip bench
Deadstop extensions (freeweight with preacher bar)
Maybe pushdowns
Pinwheel curls
DB Incline curls
Preacher machine
All exercises ramped, often for the last exercise of whatever muscle group I’ll do a drop set, focusing on the muscle as much as possible, getting a pump. This is the first week I did it, but I liked it a lot.
Another update: Finally outgrew the XL elbow sleeves, gotta get XXL’s… the XL’s finally went from ‘Really tight’ to ‘so tight my hands go numb and I have to take them off and can’t get them back on’… so, that’s one way to judge progress.
Nice man, Id say mail me your old ones but I dont think I can fit XL just yet.
[quote]Papa Nick wrote:
Nice man, Id say mail me your old ones but I dont think I can fit XL just yet.[/quote]
Haha thanks, but I think your arms may be bigger than mine.
Another wee update, cause it has been a while…
Tried deadlifting with a belt for a while, and it was just not for me. I just got weaker each week. One week I couldn’t get 475, so I said fuck this, I’ll save the belt for when I decide to do squats again. So for the last little while I’ve been not using a belt, and the deadlift is going back up, got 445x9 tonight which was amazing.
I’m front squatting now as well, liking them so far, only been about a month though.
As far as weight goes, I was up to just over 200, I think I reached 205 at max, but once I got to about 200 I really wasn’t into the gaining anymore, but still held it around there for a few months. I find when I’m gaining weight I gain muscle and strength quite slowly, but when I’m cutting I lose virtually nothing, so maybe bulking and cutting is the way to go for me. Or maybe I’m just trying to legitimize what I’m doing. Anyway I’m back down to around 192-195, and I think I may get quite lean for around June.
Update:
Down to right around 180 now, and getting fairly lean. I’d say this year at 185 I was as lean as last year at 175, so that’s pretty decent. Going quite hard with the leaning now, will keep it going for 3-6 more weeks, then I’ll try to get some actually decent pics, and post em up.
My strength is pretty much where it was at 205… benched 295x5 this morning (was 295x6 at 205) and deadlifted 455x6, which is as good as it’s ever been.
Sample day:
Wake up at 7:00 - Protein shake with banana
Gym
9:30 - Protein shake with mixed fruit
10-12 - nap (because I work til 12, sleep at about 1, and have to wake up at 7 so I need to nap everyday)
12:30-1 - cardio
1:30 - Tuna melt (can of tuna, bread, mayo, cheese)
5ish - Meat and vegetables
7:30 - 6 eggs, more vegetables
12:30 - maybe protein shake, maybe not
And I take 10 fish oil caps throughout the day, and creatine and a multivitamin. It’s quite low calorie now (2300ish with about 250g protein) but I didn’t start this low, it’s been a progression to this.
Looking pretty good dude. My suggestion would be to hammer the hammies and adductors as that area seems to need some improvement. In the side tri/abz pic it looks like your arms have made some improvement as well. I remember they have given you trouble so nice work.
How is your squatting? Call me biased but I think some heavy squats will help the legs and add some back thickness as well. My mid-back erectors are getting much thicker due to all the SSB work.
[quote]grettiron wrote:
Looking pretty good dude. My suggestion would be to hammer the hammies and adductors as that area seems to need some improvement. In the side tri/abz pic it looks like your arms have made some improvement as well. I remember they have given you trouble so nice work.
How is your squatting? Call me biased but I think some heavy squats will help the legs and add some back thickness as well. My mid-back erectors are getting much thicker due to all the SSB work.[/quote]
Thanks man I really appreciate the comment!
I agree my arms have improved, happy about that, been working on them a lot. Also good point about the hammies and adductors, I’ve very recently put some more hamstring work in, hopefully that helps. As far as squats, to be honest I’ve never found back squats to work well for me, they seem to mostly just make my ass grow, and there’s no SSB at my gym. I have been doing front squats for a couple months though and they seem to be going quite well so I’ll keep hammering those.
Whassap!
So I was gaining weight for a while, much slower this time, ended up around 190, held that for a bit, then slowly dropped. Now I’m about as lean as I got last time, but a few pounds heavier. This suggest I didn’t really gain much, a few pounds of muscle, but I can honestly see noticeable differences in my arms, shoulders, back and even legs. So I dunno, muscle maturity or something? I think about how much better Mighty Stu looks from first contest til now, even though he’s only a few pounds heavier, and I feel better about it.
I plan to still lose at least ten more pounds this time, get quite lean, so far it’s been real easy since I started from a much lighter weight. Will post pics in six weeks-ish probably.
I’m following this log. You’ve made crazy progress man, very inspirational.
[quote]Spidey22 wrote:
I’m following this log. You’ve made crazy progress man, very inspirational. [/quote]
Wow, thanks man I really appreciate the compliment. I’ve never considered the progress I’ve made “inspirational,” especially when I see some of the progress some guys on this site are making, but I suppose I do look a fair bit different than even the pictures at the start of this log. I just try to stay consistent and figure out what works for me. I don’t really update the log as much as I used to, I’ll try to more.
Thanks again for the kind words.