ARMS
Alternate DB curl
35x20
40x10
40x10
EZ bar curl
95x6
105x6
115x6
Wrist curls
35x20
40x10
35x15
Reverse wrist curls
25x10
35x10
25x10
Reverse grip bench press
135x15
185x10
200x6
Overhead DB tri extensions
35x12
40x8
40x6
Started off light and kept the volume high.
BACK
Wide grip pullups
BWx4
BWx4
BWx4
BWx4
BWx4
Barbell rows
135x14
185x10
200x8
225x6
235x5
Shrugs
225x12
270x10
315x8
335x8
335x8
Keeping it very simple; one or two exercises per bodypart, twice a week and heavy weight once a week on core lifts. I’m very pleased with how this is going so far, and I think that if I were in a caloric surplus right now I’d be seeing some damn fine mass gains all over. As it is I’m hardening up considerably.
I’m going to really slam the protein down these next few weeks, up the cardio and slash the carbs and see where that takes me. I’ve mostly been living off of powder, hamburger, eggs and cans of chicken these days, as my dad and me are the only ones still working in the household. Hopefully that’ll change soon.
RE SQUAT
Narrow stance
135x6
225x6
270x6
315x4
315x4
315x4 (hell…)
1/4 squat
400x5
400x5
GMs
280x6
280x6
I think I need to put the bar higher on my traps. I’m having serious balance issues out of the hole and it’s holding my squat back. That and two nights of debauchery over Halloween, I think.
at 280lbs and leanish you would look like
Jay Cutler. lose fat and build muscle slowly at the same time. At 180 at that height lean you will look great.
Umm…he could hit 190-200 lean by just leaning out from where he is. Also the losing fat building lean mass slowly thing won;t work for someone with more than a few months of lifting experience unless there’s a drastic change in the way he’s training, like a powerlifter training with meltdown training to lean out for e.g.
[quote]GoudyUrsus wrote:
at 280lbs and leanish you would look like
Jay Cutler. lose fat and build muscle slowly at the same time. At 180 at that height lean you will look great.[/quote]
IMO thats the safest way to train GMs and also have maximum carryover to the squat. OF course you would need to use the same stance in both.
[quote]LUEshi wrote:
You seem to be doing a lot of weight on your Good Mornings compared to your squat. Do you keep your legs straight and go down to parallel with the GMs??
No, no. I do them bent-legged and sit waaay back, in a fairly loose style. I feel like this hits my hams and glutes harder.[/quote]
[quote]tribunaldude wrote:
IMO thats the safest way to train GMs and also have maximum carryover to the squat. OF course you would need to use the same stance in both.
[/quote]
I like the way the fairly strict style hits my hams, but unless I want to spend the next two years working up to GASP 300 pounds I don’t think it’ll do much for my squat or my posterior chain.
I can definitely see why a lot of people hurt themselves with this exercise. Too much weight too fast and your lower back takes over entirely, and while I’m no PT, I do know that lumbar in a curved position with weight on top of it = bad for vertebrae.
ARMS
Alternate DB curl
35x20
40x10
40x10
EZ bar cheat curl
95x6
105x6
120x6
Reverse grip BP
135x15
185x10
200x8-10 (I forget)
210x6-7
Went to work, came back and finished off with some sets of wrist curls, reverse grip curls and overhead tri extensions, all with 35-40 pounds. I need to get some heavier dumbbells. If I can work up to weights in the 60-70 lb range in these exercises and still hit my main lifts hard I’ll be able to shake the T-rex syndrome.
There was a chest/shoulder day in there someplace, but I forgot to write it down.
SQUATS (2 days ago)
Deadlifts just below shins
135x10
225x6
270x6
290x6
315x6
335x3 (switched to mixed grip at this point)
335x3
365x1
365x1
Low box squats
225x5
270x5
315x3
315x3
I know I’m extremely late to the party, but it’s nice to see another LUEser on the board. What part of Cali are you from?
IE, Riverside county. Unfortunately I was banned a few years back. Two LUEsable accounts up in smoke. Still pissed off about it.
RE BENCH & BACK
Flat bench
135x15
200x10
225x9
235x6 almost had 7 but I hit the J-hooks on the way up
Wide grip pullups
BWx5
BWx5
BWx5
BWx4
BWx4
BWx4
Went to work, came back
Seated military press
135x10
145x8
155x7
170x6
170x6
Side laterals
35x12
35x12
40x10
40x10
I had intended to squat the day after but my schedule is all screwed up. I’ll squat today.
bench is making good progress. Stay healthy.
[quote]MikiB wrote:
bench is making good progress. Stay healthy.[/quote]
Since I put RE days back in my strength has really gone up. And I actually have shoulders now that I’ve improved (slightly) my overhead presses.
RE SQUATS
Wide-ish stance squats
135x8
225x8
270x8
315x6
315x6
RDL’s
135x10
225x10
270x10
290x8
300x6
That was it. Not that much in terms of volume but my legs feel pretty dead and I feel like I can progress quite a bit in terms of weight with this stance. Narrow was a nice change but I stalled out fairly quickly.
ME BENCH
Flat bench
135x5
200x5
225x3
245x2
260x2
Everything felt heavy. Probably not enough rest. Went to work, came back-
Seated military press
135x10
155x5
170x3
185x3
185x3
Side laterals
35x12
35x10
40x6
Felt like I could have gotten 5 reps with 185 on the overhead presses. That’s a good feeling. 200+ lbs for reps before summer would be cool.
Busy these days. Had a squat day, a back day and an arm day over the past little while. I might do bench today or wait until tomorrow, depending.
[quote]LUEshi wrote:
I think I need to put the bar higher on my traps. I’m having serious balance issues out of the hole and it’s holding my squat back. That and two nights of debauchery over Halloween, I think.[/quote]
Im not sure if this will help you but when i feel like im going to get stuck in the hole i kind of pull the bar down and that helps force up the chest and i feel like i balance out and get better drive.
RE BENCH & LATS
Flat bench
135x15
200x12
225x8
235x5
Supersetted w/ wide grip pullups
BWx5
BWx5
BWx5
BWx5
BWx4
Seated military press
135x10
160x6
185x3
185x3
Barbell rows
200x8
200x8
225x7
225x6
Side laterals
35x10
40x8
Benching felt indescribably heavy today, but everything else more or less flew up. Cut the first set of 185 short and then changed my mind on the second, for some reason, and decided to go for five. Didn’t make it but I’m sure I’ll be able to hit 5 next time.
[quote]Scott M wrote:
If I was you I’d make a quick run over to Elitefts.com and search under Justin Harris’ posts. He had a TON of questions from guys along the lines of “Justin, I’m 25+% bodyfat and want to trim down the waist but don’t want to sacrifice strength what do I do?” IE exactly what you need. Do some searching, especially read the article about Marc Bartley bringing down his weight. [/quote]
dito X100
harris knows his shit
RE SQUAT (yesterday)
Wide stance squats
135x6
225x6
270x6
315x5
315x4
Just was not feeling it that afternoon. Had to go to work, came back and decided to redeem myself;
Narrow stance (heels about four to six inches)
135x8
225x10
270x6
300x4
I felt good for 2-4 more reps on that last set. Strangely I feel more comfortable coming out of the hole in a very narrow stance than wide. Quads are burning today.