Hey Spidey,
Nice little pink journal you have going on here. Lol.
Anyway, I think your fans deserve some progress pics?
tweet
I really like your HFS setup. What do you think of it? It seems like a great split/style to increase strength and work capacity.
Also, great work going on in here, keep it up!
[quote]theBird wrote:
Hey Spidey,
Nice little pink journal you have going on here. Lol.
Anyway, I think your fans deserve some progress pics?
tweet[/quote]
Haha thanks Bird. I’ll get some progress pics up in the next week or two. Probably when I head back to school, so I can see if visually, I made any real gains in the 6 weeks of two-a-days.
[quote]ebomb5522 wrote:
I really like your HFS setup. What do you think of it? It seems like a great split/style to increase strength and work capacity.
Also, great work going on in here, keep it up!
[/quote]
Ebomb, thanks for stopping in man! Yeah, I LOVE HFS. I feel I found what really ‘works’ for me personally. I really enjoy this type of training (emphasizing explosiveness and progression), and will probably integrate into any training I do in the future.
BTW, tried the Snatch Grip DL’s, and you were right, MUCH more leg involvement then back, really tore me up, in a good way.
Okay guys, been MIA last few days, here’s the training I missed. lol
HFS Day 4, Legs: 12/28/11
Early Session: HFS
Flat Bench: Dope sauce
140x6,6,6
Back Squat: SO EZ
175x6,6,6
Seated OHP: Nice
85x6,6,6
Later Session: Legs
Snatch Grip DL’s: First time doing these, basically just focused on form and explosiveness with these, get the hang of them
185x3
205x3
225x5 <— could have gotten 265ish for 3, but just was not wanting to push it first day doing it
Close Stance Leg PRess: like 6 inches between feet, high on pad
4ppsx6
5ppsx6
6ppsx6
Calves and Abs
Easy day. Went to stay the next few nights with a friend.
Was at a shitty gym, and with a buddy, so basically just a pump session
Back and Biceps: 12/29/11
Dumbbell Rows: Highest weights they had was 100’s, so didn’t use straps
80’sx6
90’sx6
100’sx20
Row Machine: This was weird, like made your feet move with the weight, IDK, and did the whole stack
3 sets of 10
Pulldown Machine: This actually felt good, got a SUPER good stretch, and paused at the bottom each rep
3 sets of 8
Oly Bar Curls: ehh
45x6
65x6
95x10 <— lol wut?
Rope Curls: i love these
3 sets of 10
Did this all in like 40 mins, short on time, and thought the gym sucked, was able to really get a good back pump in lats and arms, so wasn’t a total waste. lol
Today was an ‘OFF’ day, and potentially the worst eating I’ve done in a while. I played A LOT OF BASKETBALL, with little food in my system, so on my way back home, ate 10 white castle sliders and 2 chocolate milkshakes. lulz. Don’t care, I’m pretty damn lean right now, won’t kill me.
EDIT: Ohh, and BTW, I can dunk again! SHHHWEET!
HFS Day 1, Triceps and Shoulders: 12/31/11
Early Session: HFS
Flat Bench: Surprisingly easy, considering how shitty rest and eating has been last few days
150x6,6,6
Back Squat: Very explosive
185x6,6,6
Seated OHP: Jeez, love these bunches
95x6,6,6
Later Session: Triceps and Shoulders
CGBP: 4 rep PR today, probably could have squeaked out another one, so big improvment
115x6
135x6
155x9 <— boom
OH One-Arm DB extension: Felt nice
10’sx10
15’sx10
25’sx8 <— woah nelly…
15’sx20
Mountain Dog Laterals: Home gym, used what DB’s I had available. Little heavier then preferred, but whateves
75’sx 15,12 / 40’sx 10,8 / 25’sx 12,10
Mountain Dog Rear Delts: Kept reps higher, ridiculous pump
25’sx 20,20/ 15’sx 15,15/ 10’sx 15,12
Prehab shit
Great workout today. I can’t believe how different my lifting is at this point, only after 8ish weeks of HFS. I’m so much more explosive, which for me is stupid different then my usual way of lifting. My lifting partners use to always comment on how mid-rep, sometimes the bar would completely stop, and I’d struggle to get it moving again. Now, I feel like I have little to no sticking point.
Even yesterday, playing basketball, I was fast, jumping higher, dunking fairly easily, having not dunked since 3 years ago, back when I was 140 and played basketball nearly everyday. I’m like a different person, athletically.
HFS Day 2, Legs: 1/1/12 HAPPY NEW YEAR!!
Early Session: HFS
Flat Bench: Well Tris and Shoulders were a tad sore from yesterday, made these less smooth, but got a hug cest pump. lol
150x6,6,6
Back Squat: Shhhweet
185x6,6,6
Seated OHP: Felt a bit heavier because of yesterday’s workout, but still fast
95x6,6,6
Late Session: Legs
Front Squat: The 6 I got this week was faster and smoother then the 4 I got last week, so big PR
145x3
165x3
185x6
Lying Leg Curls: This was at my home gym, and for some reason, these FRY my hams more then other leg curls
55x8
65x8
75x10
Lunges: Because I hate myself. Basically use these to strengthen the glutes a bit, and pump up the entire leg
40’sx 10,10
Great workout today. Front Squat went up easier then expected. HFS pressing is always a tad less explosive on days after a push workout, but hey, it’s just making me work a bit harder. I’m right at about 200 lbs right now, feels pretty good, as I’m still pretty lean, so the first half of 2012 will definitely be used to hopefully get around 210 in solid condition, and hopefully be decently close at that point to a 185 seated OHP, a 250 bench, and maybe a 330 squat.
Killer progress dude. What’re you weighing?
In the 198-202 range, depending on the day and time. Not pushing the weight gain too much, just trying to take it slow and steady.
Back and Biceps: 1/2/11
Wide Grip Pulldowns: No body english, just controlled, and DEEP stretch on each rep. Like a REAL stretch
160x4
180x4
200x4 <— ehh, immediately went down too…
140x7
Neutral Grip Pulldowns: Now with the lats pumped, got an even DEEPER stretch with these
140x6
160x6
180x6
Snatch Grip Rack Pulls: Ok, so I really like these, but when doing them, I get a burning on my left shoulder blade. When I say burn, like the burning you feel when you pee sometimes. Kind of weird
245x8
265x8
285x11 ← only got 265x10 last week, so sweet!
Kroc Rows: Such a weak grip 
110’sx12, (straps)x15
Hammer Curls: Kind of hunched over, and did both arms simultaneously. Good shit
35’sx6
45’sx6
55’sx10
Alt Curls: So strict
20’sx10
25’sx10
30’sx12
Good workout. Trying to keep my biceps out of lat movements is hard for me, so concentrating on good form for awhile will hopefully help that. The Kroc rows kill my grip, but they really tear up my upper back, too. Will only up the weight on those after hitting 20-25 reps.
Off Day, so watched DragonBall Z all day, then did a Neural Charge Workout. Went in feeling shitty, came out feel like I could run a marathon, so it did it’s job.
5 rounds, 3-5 reps:
Explosive Bench Pushups
Snatch Grip Jumps (95 lbs)
Overhand Pullups
DB Push Press (40’s)
Tuck Jumps
Felt super dope. Started off doing everything for about 5 reps, but last two rounds kept everything 3 reps, just to maximize performance. This workout also gets blood flowing through the whole body, and seems to make my joints and stuff feel a tad less 'beat up
After I complete this cycle of HFS, I’ll probably take a deload or something similar. I haven’t taken an actual ‘off day’, as in not doing ANY physical activity, in sometime now, so it’s probably best to maybe start making sure I give myself time to rest.
Dragonball Z?
Good work kiddo. Do you stretch/warm-up before your neural charge workout?
tweet
[quote]theBird wrote:
Dragonball Z?
Good work kiddo. Do you stretch/warm-up before your neural charge workout?
tweet[/quote]
Yeah, it’s a cartoon I use to watch when I was a kid, that I’ve introduced to my younger siblings, so we all watch it together.
Ehh, not really. The weights are so light, that I basically let the movements stretch me out. Afterwards, I do some extreme stretching though, a la Doggcrapp Training, while blood is flowing.
HFS Day 3, Chest and Triceps: 1/4/12
Early Session: HFS
Flat Bench: Felt pretty solid
150x6,6,6
Back Squat: These were very fast
185x6,6,6
Seated OHP: These feel really powerful when form is spot on
95x6,6,6
Late Session: Chest and Triceps
DB Incline Press: so the good adjustable benches were taken, so I got the ‘soft’ one, like so soft you wanna take a nap. Very hard to stay stable
70’sx7+2+2 = 11 ← damn, lost a rep on these from last week. Just wasn’t feeling it
Chest Fly Machine: Imma cry when I leave for school and have to give up this machine
110x10
130x10
150x9.5 <— so damn close
PJR’s: Tried doing these with just back on the bench, but it’s starting to get to heavy, like hard for me to keep planted
70x6
80x6
90x6
Rope Pushdowns: Super strict, pause at bottom for a hard contraction
30x10
40x10
50x12
Face Pulls: Found a cool attachment for these
40x15
55x15
70x15
Today was unorthodox. Got a horrible sleep, kept waking up. Brothers and siter were loud ended up waking up like 3 hours earlier then intended. Went out shopping with my mom, ate a shitty meal, so when I around to my second session, I was out of it. Mad about missing a rep on the Incline DB, I’d been making a lot of progress with those. Hope next week goes better, and I get one of the good benches.
Any tips on how to do PJR’s better? I like them a lot, but feel I’m not positioning myself to really opitmize their effectiveness.
[quote]Spidey22 wrote:
Off Day, so watched DragonBall Z all day, then did a Neural Charge Workout. [/quote]
Did you neurally charge your power level to OVER 9000?!?!?!
…sorry.
[quote]Gmoore17 wrote:
[quote]Spidey22 wrote:
Off Day, so watched DragonBall Z all day, then did a Neural Charge Workout. [/quote]
Did you neurally charge your power level to OVER 9000?!?!?!
…sorry.[/quote]
Of course! The workout was in my Hyperbolic Time Chamber!
I’ll be following man. Please tell me you were watching DBZ on box set and not bitch ass Kai.
[quote]spar4tee wrote:
I’ll be following man. Please tell me you were watching DBZ on box set and not bitch ass Kai.[/quote]
Thanks bro! I creep on your log often, you’re super strong, and thanks for the support!
And actually… DBZ Kai was actually what got my siblings into DBZ, so we watched it a few times, but I just hooked up my laptop to the TV and watched it online. The kids were freaked out seeing blood and stuff like that, so it was pretty funny. But we just finished the whole series, so we are going to go back and watch DragonBall. lol
Gotta ask, who’s your fav DBZ character?