SPIDEY: Let's Get You Shredded

Training
241

[quote]rds63799 wrote:

[quote]davyboy wrote:
id be using more as a lockout/tricep kinda ting…like ill do push tommorrow incline db press,flys and floor press will be toward the end kinda like half chest half tri’s kinda thing[/quote]

yeah I mean I can understand the benefit if your bench lockout is weak, but I keep seeing it recommended as a chest builder and it confuses me[/quote]

Honestly dude, I’m not sure why. It’s just ALWAYS hit my chest crazy. It could be the dead stop, so maybe I have to just flex my chest hard to get the weight moving? I saw forever ago that Johnnie Jackson likes them for his upper chest, tried them, and for me few movements hit my pecs better. I am concentrating on flexing my chest through out though.

My other theory, is as you can see, my arms are VERY long. So unless I arch pretty hard, bringing the bar all the way to my chest stretches my delts quite a bit. So maybe just the fact it doesn’t involve my delts makes it a better pec builder for me.

242

Just a tip, I basically did the John Meadow’s stretchers on a seated cable row machine. I kept a tight arch in my lower back on the concentric, then one the eccentric would allow my back to round and put my head between my arms and get a stretch. Think it was better then the regular stretchers for me. Try them out, if ya want!

243

5-28-13

Push Pump

Machine Fly: Different machine and tweaked form, wayyyy better
3x12x150 → Drop 105x14

Incline DB 1.5’s:
35’sx15
45’sx12
55’sx9

Decline Smith: Only put one plate under bench for Decline, so not as steep. Liked it better though
105x30
135x20
165x10

Laterals: Form was textbook
4x10+20 partialsx 20’s

Rear Delt Machine Destroyer: My gawdddd
30/25/20
10/8/6

Tricep Triset: Underhand/Overhand/Overhead Pushdowns. Really milked each rep, squeeze and slow eccentric
3x15x40

Cardio: 3 sets of 30 second Bike sprints with 2 mins rest between each set

Workout was GREAT. Lightened the weight on some movements, and just tried really hard to tweak form on everything to get a better contraction and pump. Really worked well, concentrated on my elbows mostly, which helped a lot. So pump was great. Sadly the the deathly cardio drew away most of my awesome arm pump to my legs… #thestruggle

It’s crazy how much better I look on the same macros this week. Leaner, full, just feel a lot better. Guess my body was just retarded and needed time to catch up lol

244

[quote]Spidey22 wrote:

[quote]xXSeraphimXx wrote:

[quote]Spidey22 wrote:
Ohh and just for reference I took this pic this morning too, with a bit better lighting. lol. Obviously still holding a lot of water but at least I don’t look so bloofy lol[/quote]

Has anyone ever told you, you look like Ray Romano?[/quote]

I’ve gotten Ray Romano, Ben Stiller, Taylor Lautner, Clark Kent when I wear my glasses. lol

My friends and I have a joke that I’m just “generic dark-haired protagonist”. [/quote]
exactly

245

5-29-13

Pull Power

Rack Chins: Weighted chins just, idk, weren’t feeling ‘right’ today, so tried these. Medium overhand grip, exploding up and controlled eccentric. Felt great, but didn’t go super heavy having not done these in awhile
+10x10
+20x8
+30x6
+40x5

T-Bar Rows:
3x6x180

Snatch Grip Rack Dead: So last week did Touch and Go, but today paused each rep. Better feeling for me.
275x6
305x4
335x3

Face Pulls: Squeeze on each rep really killed
3x8

Reverse Curls w/ FG: Not as good as usual, just think I was tired from lifting so earlt
3x8x60

EZ Curls w/ FG: Solid
3x8x70

Calves

Good early morning workout today. Lose a little oomph later in my sessions when lifting earlier, but that’s alright. Feeling good though, looking better.

246

There seems to be a trend with past few pull workouts and bis just not really firing all that great.

I know this will be really really hard for you…lol…but I want you to skip all bis work on your next pull day.

247

[quote]jskrabac wrote:
There seems to be a trend with past few pull workouts and bis just not really firing all that great.

I know this will be really really hard for you…lol…but I want you to skip all bis work on your next pull day. [/quote]

FML lol

I’m going to die

248

thoroughly enjoying this thread. good stuff

249

thoroughly enjoying this thread. good stuff

250

[quote]Andrewdwatters1 wrote:
thoroughly enjoying this thread. good stuff[/quote]

Thanks man, glad you’re enjoying the ride.

5-30-13

Push Moderate

HS Chest Press: Once again, form tweak made this hit my pecs even harder then usual
2pps+10x6, 5 → Drop 1pps+50x8

Wide Grip BB Incline: Great stretch
2x15x135

Stretcher Push-ups: God, these just fill my chest with blood
4x10xBW

Machine Laterals: Great pump
3x12 → Drop 1/2 weight x 15

Rear Delt Raises: Lowered weight… So much worse with stricter form lol
3x20x17.5’s

HS Shoulder Press: Idk why the first set was so many reps, surprised me lol
1pps+20x12, 9+3+1

Rope Pushdowns: Lowered weight, form was tighter, killed
12/10/8 → Drop 5 sets of 8

Seated EZ Extension: Liked these
3x15x30

Really good workout, pump was good but decent weight was used. So happy about that.

Mentally, I’m kind of at a weird place. Some days I wake up, feeling I can, ya know, compete in the contest I want to do in October. Then other days, I feel I’m kidding myself. Not sure why, figure this is common for most. But I figured if ya’ll are along for the ride with me here, I should give insight into any aspect I can lol.

Also, diet wise, I’ve been eating pretty dang clean. Honestly, the few times I’ve eaten something substantially sweet lately, I’ve felt horrible. But overall, looking better because of it, more so by just keeping my fiber intake higher, and also drinking more water and less diet soda. So yeah! lol

251

Doing real good, brudda

252

your biceps are awesome. Idk how you got a 4 foot arm to peak

253

[quote]browndisaster wrote:
your biceps are awesome. Idk how you got a 4 foot arm to peak[/quote]
lol

254

Spar4tee: Thank you Skaar. All I do is in your honor.

Browndisaster: Appreciate the compliment my dark-skinned doppelganger. Biceps get stupid sore from everything, so they’ve always grown relatively easier then other things. But as you can see, Jake is making me take a day off from hitting them due to being overpowering. Plus, they look big when flexed, but relaxed, just lanky :frowning:

255

Update time homies.

Well all week I’ve kept macros the same as last week, and my weight has fluctuated daily between 188 and 196 lol. But overall I’m not as bloofy, feel a lot leaner and stuff. Also realized that taking pics in the morning with natural lighting through the windows is always going to wash me out a bit lol.

Regardless, weight this morning is 193. Also, didn’t flex quite as hard, so my face wasn’t full retard lol.

256

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FDB. Abs are still there, just can’t see in lighting, promise. Even some lover ab veins lol. I need to flex my right bicep more and turn that arm a bit lol. Makes it look SO much smaller lol

257

Only half retard?

258

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RDB. Back looks decently defined considering the lighting. Tried to flex my hammie but it just wasn’t happening lol. Still trying to learn to pose to show my back better, because Jake and others have commented it’s bigger/thicker then I’m showing.

259

[quote]Waittz wrote:
Only half retard? [/quote]

LOL hopefully the glasses will make me look a bit smarter and end up evening everything out lol

260

[quote]Spidey22 wrote:

[quote]Waittz wrote:
Only half retard? [/quote]

LOL hopefully the glasses will make me look a bit smarter and end up evening everything out lol[/quote]

Fucking brilliant. See its aleady working.