Keep killing it man
[quote]MattyG35 wrote:
CS, when you say open up your hips, is that like pushing your knees out? I’m trying to picture this. I don’t know if I do or don’t do it, but wouldn’t mind a better picture. Thanks.[/quote]
Yes. It’s like imagining that I have a mini band around my knees and trying to keep the band from pulling my knees in and ultimately killing myself under the weight.
CS
For the bench cycle did you use your actual max? I tried and couldn’t complete the first 10 day. I’m also not used to benching in the 6 reps range so that could be the problem.
Thanks
[quote]gorangers0525 wrote:
For the bench cycle did you use your actual max? I tried and couldn’t complete the first 10 day. I’m also not used to benching in the 6 reps range so that could be the problem.
Thanks[/quote]
As far as I know, I did. My best bench is 275 (I hit it with Ed). I’m not really sure if he uses any percentages, but we typically start out with about 65% and work up 5-10% each week. My first week was 2x10x195 and then this week was 2x10x205.
I think that the presence and the atmosphere of the gym itself has helped me put up weight I never would’ve thought I could have. I’ve never done any more than 5 reps with 205 before, but I did 10, for 2 sets. So, the training environment you’re in definitely has an impact on your training.
Overall, I’d like to believe it’s a mental barrier more than anything. I just picture myself completing the set before I even lay down on the bench, so whatever little mental psyche-up tools you got in your toolbox, use them. 90% of my training is mental because of the heavy weight and the many reps. Like, I’ve done 2x8 in the squat for the last three weeks, increasing the weight 10 lbs each week. Never though I would’ve been able to do something like that, but I did.
That help?
CS
Friday, February 17, 2012 - Accessory Day
Warm up
-
Lots of stretching
-
Rotator cuff
-
Flat Bench
Sets 1-3 - 45x15
Set 2 - 95x10
Set 3 - 115x6
Set 4 - 135x3
Sets 5-6 - 160x10
NOTES: Took it easy today and just got some blood flow going.
- Flat Dumbbell Bench
Set 1 - 60sx12
Set 2 - 70sx12
- Hammer Strength Wide Press
2x10x135
- Band Assisted Pull-ups
4x6
- Wide-grip Lat Pulldowns
3x10x120
- Hammer Strength High Row
Set 1 - 135x12
Set 2 - 185x12
Set 3 - 205x12
- Triceps Pushdowns
4x20x65
ENDING NOTES: Easy day today. Just trying to recover from the last two workouts. Tomorrow will be light legs, shoulders, biceps, and forearms.
CS
[quote]CSEagles1694 wrote:
[quote]gorangers0525 wrote:
For the bench cycle did you use your actual max? I tried and couldn’t complete the first 10 day. I’m also not used to benching in the 6 reps range so that could be the problem.
Thanks[/quote]
As far as I know, I did. My best bench is 275 (I hit it with Ed). I’m not really sure if he uses any percentages, but we typically start out with about 65% and work up 5-10% each week. My first week was 2x10x195 and then this week was 2x10x205.
I think that the presence and the atmosphere of the gym itself has helped me put up weight I never would’ve thought I could have. I’ve never done any more than 5 reps with 205 before, but I did 10, for 2 sets. So, the training environment you’re in definitely has an impact on your training.
Overall, I’d like to believe it’s a mental barrier more than anything. I just picture myself completing the set before I even lay down on the bench, so whatever little mental psyche-up tools you got in your toolbox, use them. 90% of my training is mental because of the heavy weight and the many reps. Like, I’ve done 2x8 in the squat for the last three weeks, increasing the weight 10 lbs each week. Never though I would’ve been able to do something like that, but I did.
That help?
CS[/quote]
Definitely. Thanks for the advice. I actually love doing high rep dead lifts and occasionally high rep squats but bench I’ve kept under 6 reps for so long. I’m sure picturing me doing it will help a lot.
Saturday, February 18, 2012 - Shoulders and Biceps
- Seated Hammer Strength Shoulder Press
My left shoulder wasn’t feeling up to behind-the-neck pressing today, so I took it easy and opted to go for the machine instead.
3x12x135
- Front Dumbbell Raises
3x12x20s
- Reverse Pec Dec
3x12x45
- Straight Bar Curls
3x12x60
- Low Cable Curls
3x12x45
- Standing Double Cable Curls
3x12x20
- Preacher Curls
3x12x20
- Seated Calf Raises
3x20x50
ENDING NOTES: Good session today. Biceps are still pumped like a motherfucker. I’ve had some trouble figuring out what the hell to do on my other days, but I finally have it figured out; here’s my split:
Sunday - Cardio
Monday - Chest and Triceps
Tuesday - Cardio
Wednesday - Legs
Thursday - Cardio
Friday - Shoulders and Traps
Saturday - Back and Biceps
I’ll also be doing calves and abs all week, as well. God, I feel like a bodybuilder. Not going to Quads on Monday because of a college visit and won’t be back till later, so Ed told me to go to 8s on bench. This week will be 215x8. I typically train at 5 during the week, but I won’t be back till around 6, so I wouldn’t make it to Quads till about 7. I’m hoping that I can still go to Quads on Monday. It’s all just a matter of how the timing works out.
CS
I’ve decided to give y’all a little bit of insight as to what my diet looks like. Here goes.
- Breakfast
2 eggs + 2 egg beaters
1 cup oatmeal with 2 cups 1 or 2% milk
Fish oil
- Lunch
Whatever is good at school and doesn’t make me fat. It’s typically a chicken wrap with lettuce and cheese, some milk, and pasta salad.
- Lunch #2
4-6 oz. boneless skinless chicken breast
1 cup rice or pasta
- Post-workout
Shake with:
16 oz. milk
1 scoop vanilla whey
1/2 cup ground oatmeal
1 tbsp peanut butter
5g creatine
- Dinner
Whatever my mom makes, typically a meat and potato or vegetable.
- Another Shake before bed (same as post workout)
On training days, I up the carbs and the fats for a little more energy.
I also take vitamin B12, D, C, and drink at least a gallon of water a day.
I’d estimate my daily values to be about 4,000 calories, 250-300g protein, 4-500g carbs, and 100-125g fat. A lot different from the last time around. I’m expecting to get up to about 205 by June and not much more. I’ll probably lean out during the summer and get down to about 195-200. Whatever happens, happens. I don’t like to lose too much weight, but I’ve been able to lose weight and keep and/or gain strength at the same time before. We’ll see how it turns out.
CS
Forgive me, Powerlifting gods, but I am considering a bodybuilding show next year, maybe in April or May haha. We’ll see what happens between now and then what my college situation will look like.
CS
[quote]CSEagles1694 wrote:
Forgive me, Powerlifting gods, but I am considering a bodybuilding show next year, maybe in April or May haha. We’ll see what happens between now and then what my college situation will look like.
CS[/quote]
wut.
Lol jk good man, whatever your goal is I’m behind it even if it’s totally different than mine.
[quote]PlainPat wrote:
[quote]CSEagles1694 wrote:
Forgive me, Powerlifting gods, but I am considering a bodybuilding show next year, maybe in April or May haha. We’ll see what happens between now and then what my college situation will look like.
CS[/quote]
wut.
Lol jk good man, whatever your goal is I’m behind it even if it’s totally different than mine.[/quote]
Haha don’t get it twisted - my goals are still be a strong motherfucker, but I just think it’s something I would like to do before I go to college. It’d be a good life experience. My training is already kind of bodybuilding-esque.
CS
[quote]CSEagles1694 wrote:
[quote]PlainPat wrote:
[quote]CSEagles1694 wrote:
Forgive me, Powerlifting gods, but I am considering a bodybuilding show next year, maybe in April or May haha. We’ll see what happens between now and then what my college situation will look like.
CS[/quote]
wut.
Lol jk good man, whatever your goal is I’m behind it even if it’s totally different than mine.[/quote]
Haha don’t get it twisted - my goals are still be a strong motherfucker, but I just think it’s something I would like to do before I go to college. It’d be a good life experience. My training is already kind of bodybuilding-esque.
CS
[/quote]
Haha i got you. I’ve considered it before as well, but I deffinetely want to get a few meets under my belt first. My training is too in a sense, as everyones really should be in at least some part of their programming because lets face it, bodybuilders KNOW how to put on muscle.
Sunday, February 19, 2012 - Cardio and Abs
Warm up
-
Foam roll
-
Stretch
-
Treadmill
30 minutes, 3.0 mph @ 1.0% incline
- 200 reps of various ab stuff
ENDING NOTES: Weighed in at 193.2 this morning after I took a shit. That means I’m up 8 lbs since about mid-December, early January. I’m looking to get to 200 by June, but still stay lean(er) than last year. My waist is also notably smaller. I’ll be taking measurements in another week or so, so I’ll know where I am.
Also, yesterday, I ate 7 meals. Most I’ve consumed in one day. And, they were all good meals that I knew what was going into them. The totals came out to around 4,500 calories, 300g protein, 450-500g carbs, and 150g fat. Not bad.
CS
[quote]CSEagles1694 wrote:
What’s in your gym bag?
CS[/quote]
[quote]PlainPat wrote:
[quote]CSEagles1694 wrote:
What’s in your gym bag?
CS[/quote]
[/quote]
The lighting is awful.
CS
Still got the personal-ness of the video across so nbd.
[quote]CSEagles1694 wrote:
Forgive me, Powerlifting gods, but I am considering a bodybuilding show next year, maybe in April or May haha. We’ll see what happens between now and then what my college situation will look like.
CS[/quote]
[quote]jacob-1310 wrote:
[quote]CSEagles1694 wrote:
Forgive me, Powerlifting gods, but I am considering a bodybuilding show next year, maybe in April or May haha. We’ll see what happens between now and then what my college situation will look like.
CS[/quote]
[/quote]
I know, but I could kill it on stage if I had the right coaching and nutrition. I honestly think that I could win a competition.
CS
[quote]CSEagles1694 wrote:
[quote]jacob-1310 wrote:
[quote]CSEagles1694 wrote:
Forgive me, Powerlifting gods, but I am considering a bodybuilding show next year, maybe in April or May haha. We’ll see what happens between now and then what my college situation will look like.
CS[/quote]
[/quote]
I know, but I could kill it on stage if I had the right coaching and nutrition. I honestly think that I could win a competition.
CS[/quote]
go for it man. Compete in everything. Powerlifting, olympic lifting, strongman n bodybuilding. Mike O’ heran or however you spell it is MR natural olymplia and he does powerbuilding. I thought that was pretty cool
Tuesday, February 21, 2012 - Bench Day
Warm up
-
Lots of stretching
-
Rotator cuff
-
Flat Bench
Sets 1-3 - 45x15
Set 2 - 95x5
Set 3 - 115x5
Set 4 - 135x5
Set 5 - 155x3
Set 6 - 175x1
Set 7 - 195x1
Sets 8-9 - 215x8* +10 lb PR. These were easy. Speed was good, form was good. I have the video, as well.
NOTES: Got 225 for 2x8 next week. Gonna kill that, too.
- Close-grip Bench Press
2x8x175
NOTES: These must’ve been in the sky, because they flew off the chest. Soooo fast and easy. Could’ve gone for 15 reps if I wanted to.
- Incline Bench Press
2x8x155
NOTES: Good pump out of these. Used a grip that was one finger closer than competition grip.
- Hammer Strength Incline Press
4x12x185
- Triceps Pushdowns
Set 1 - 40x15
Set 2 - 45x15
Set 3 - 50x15
Set 4 - 55x15
- EZ Bar Skullcrushers
4x10x50
- Band-assisted Pull-ups
4x6
ENDING NOTES: Best workout I’ve had in a while. I missed yesterday because of a college visit, but came back and killed it today. Don’t know what it was, but everything went right. Incredible, to say the least. Got some PRs and went home a happy child. Can’t wait for squats tomorrow.
CS