Your Friendly Neighborhood Spider-Man!

Training Training Logs
281

[quote]jake_j_m wrote:

[quote]Spidey22 wrote:
Jake: Thanks man, appreciate it. The legs, and I think you may know this, I think may just be due to high-bar squats. Yes, after taking the progress pics, I guess I need to step up my upper body training to match the lower.[/quote]

Just from the start of this log you have made a lot of progress across the board, I’ll be in a superinformed place to comment in several months time though since I came right on the time of new progress pics. I have no doubt your putting in the work everywhere! Just keep it up. My arms, for example, are finally starting to come up after lots of focus… I think MM connection etc. makes a big difference once you grasp it for most bodyparts fo’ sho’[/quote]

Yeah’ I’m starting to focus a bit more on MMC for stuff like arms, lats, and hams, and seems to be the way to go, at least for those body parts.

282

[quote]spar4tee wrote:
Haircut PR in the works?[/quote]

Haha, actually got it trimmed up today. I only get a haircut every 6 months or so… Even today, after getting the trim, it’s still in the ‘long’ category. I’ve got HUGE dumbo ears though, gots to keep the hair long to hide them. lol

283

HFS Day 4, Legs: 1/13/12

Early Session: HFS

Flat Bench: Arms and chest were a bit sore, but nothing to bad
160x4,4,4

Back Squat: Felt very good.
195x4,4,4

Seated OHP: Boom goes the dynamite
105x4,4,4

Late Session: Legs

Snatch Grip DL’s: Last time doing these at the legit gym. Back at school, going to either have to go light enough to control the eccentric, or turn these into RDL’s
225x3
246x3
265x6 <— noice

Close Stance Leg Press: My legs are so long, bringing them to my chest still makes the ROM like 12 inches. lol. Ohh well, gives me a killer pump
6ppsx6
7ppsx6
8ppsx8

Defranco’s Ab Circuit: 3 rounds of 12-20 reps

Leg Extensions: Well… this escalated quickly. lol
155x30+15+10+9+7+6+5+4 <---- jeez, my quads fatigued really fast.

Solid lifting today. Kind of sad, because I go back to school Monday, so now to get in an early hFS session, I’ll be waking up early, like 7am. Going to be a bitch, but it won’t be that horrible, because I will still consistently get at least 7 hrs of sleep.

On my next cycle of HFSW, I may try and change up my diet. Do a poor man’s carb backloading, and if I see decent results, I’ll buy the book and go for it 100%. As everyone can see, I got a bad case of duh luv handlez, which apparently indicates insulin resistance. Diabetes does run in my family, so not all to surprised, but feel I should probably try out different diets, for like 6 week periods, and see if I get decent, especially dealing with carb manipulation.

Apparently some people feel carb-backloading is da truf, others I’ve read say it’s a bunch of BS. Who know’s maybe I’ll try it, and hell, if it allows me to gain, and MAYBE take .5 inches off my hip area in the process, then awesome. If I see nothing from it, I can just go back.

284

[quote]Spidey22 wrote:

Apparently some people feel carb-backloading is da truf, others I’ve read say it’s a bunch of BS. Who know’s maybe I’ll try it, and hell, if it allows me to gain, and MAYBE take .5 inches off my hip area in the process, then awesome. If I see nothing from it, I can just go back. [/quote]

Good call. Best way to figure out if something works well for you is to try it.

PS I also enjoy pushdowns.

285

Extra workouts for upper body help.

286

[quote]spar4tee wrote:
Extra workouts for upper body help.[/quote]

Extra workouts?? what do you mean? Like do some pump stuff on off days or something?

287

[quote]Gmoore17 wrote:

[quote]Spidey22 wrote:

Apparently some people feel carb-backloading is da truf, others I’ve read say it’s a bunch of BS. Who know’s maybe I’ll try it, and hell, if it allows me to gain, and MAYBE take .5 inches off my hip area in the process, then awesome. If I see nothing from it, I can just go back. [/quote]

Good call. Best way to figure out if something works well for you is to try it.

PS I also enjoy pushdowns.[/quote]

Yeah, I’ve talked to a guy on here who has helped me set it up, so I’ll start my ghetto back loading in a week or two.

I feel I’m going to get the reputation as the Pushdown Guy now, thanks to Bug. lol

288

[quote]Spidey22 wrote:

[quote]spar4tee wrote:
Extra workouts for upper body help.[/quote]

Extra workouts?? what do you mean? Like do some pump stuff on off days or something? [/quote]
I don’t have a set schedule, but every now and then I go to the gym for some extra benching, pullups, whatever … just doing more work.

289

[quote]spar4tee wrote:

[quote]Spidey22 wrote:

[quote]spar4tee wrote:
Extra workouts for upper body help.[/quote]

Extra workouts?? what do you mean? Like do some pump stuff on off days or something? [/quote]
I don’t have a set schedule, but every now and then I go to the gym for some extra benching, pullups, whatever … just doing more work.[/quote]

Well every 4th day is an off day for me, I’ll probably try and go in, get some light back work in, focusing on my lats, just getting a better MMC. Thanks for the tip

290

Lookin’ more solid than you give yourself credit for brother. By this time next year you’ll be a tank.

291

Spidey, you’re looking good brotha, you oughtta feel good about yourself. You’ve definitely been blessed with some wide hips like me, so I feel your pain man!

For the lat spread, start tinkering with it some. I can tell you right now that you flat-out won’t be able to get a good picture of your lats when you actually have a phone in your hand, it’s super hard to do. lol

But keep on doing your thing. Leanness is fine and you’re obvi putting on muscle. Keep it up.

…

…

I like pushdowns.

292

[quote]WhiteFlash wrote:
Lookin’ more solid than you give yourself credit for brother. By this time next year you’ll be a tank.[/quote]

Thanks man, appreciate the compliment. And yeah, I feel this next year is going to be a good one, progress wise.

293

[quote]SSC wrote:
Spidey, you’re looking good brotha, you oughtta feel good about yourself. You’ve definitely been blessed with some wide hips like me, so I feel your pain man!

For the lat spread, start tinkering with it some. I can tell you right now that you flat-out won’t be able to get a good picture of your lats when you actually have a phone in your hand, it’s super hard to do. lol

But keep on doing your thing. Leanness is fine and you’re obvi putting on muscle. Keep it up.

…

…

I like pushdowns.[/quote]

Thanks man. I get kind of ‘fat-a-phobe’ mode a lot, because I grew up in high school running track or playing bball all the time, so I was always scrawny, but RIPPED! haha Like full 6-pack, had a 31 inch waist, so when I bulk, and find my waist is the first thing to blow up, I get discouraged. Some days I feel I’m lean, some I feel I’m fat, it’s hit an miss. lol

I’m trying with that lats. I feel big lats make a physique 10X better, so I’m working hard on them. Them getting bigger will allow the hips to not look so wide.

… and I like pushdowns too… Dammit… lol

294

Back and Biceps: 1/14/12

Took advice of the more advanced guys on here, changed the order of some things

Kayak Rows: God, these are just stupendous
30x8
42.5x8
57.5x8

Pullups: Did these on a Smith Machine, because pullups on the gay (non-straight) bar blow (pun intended)
BWx3
+12.5x3
+25x3 <— felt these a lot more in the lats post-Kayak Rows
BWx5

Yates Row: Gmoore suggested these, had never tried them, REALLY liked them. Went light to test them out, though
135x6
155x6
175x12

Seated Stretchers: Pulldown station was taken, did these on the seated cable row machine. Not quite the same stretch on the scapula area, but decent
100x10,10
120x15

Straight Bar Curls: Yes, there was some cheating. But felt it in my bi’s the whole time, so #winning
80x6
90x6
100x6

Rope Curls: These are nasty… Strange, exact same weight as the kayak rows…
30x10
42.5x10
57.5x12

Sexy workout. Just toyed around with the backloading thingy today, ate no carbs, until my workout (started sipping my whey/Gatorade shake midway through my sets of Pullups. Felt fine without them, as opposed when I’ve tried to work out a) completely fasted or b) no carbs, not even during the workout. The 3 or 4 times I’ve tried that it’s always effed me over.

Anywho, workout was a very effective. Concentrated less on weight, more on feel, and my lats def did the brunt of todays work. Going to keep this workout as is for awhile, feel I have a good combination of ‘feel’ movements along with movements I can progress on, so looks like a keeper to me.

295

Glad you liked the rows, that Yates character sure knew how to work his back. I actually base pretty much my whole back day off what he wrote in an article about back training, that has been posted in these forums a couple times.

296

My first ‘true’ off day in over 6 weeks. Woke up today feeling a bit sore, and listened to my body, knowing sled work would probably hurt more then help. Decided that, because of that, I’d arrange my diet better, check what my numbers are right now, and keep carbs to around 100g today, due to literally NO physical activity. lol.

Took a look at my diet, and ratio wise, on training days I eat basically 35% P, 35% C, and 30% F. while on off days, it’s usually 50% F, 30% P, and 20% C, which seems like a pretty good breakdown. Eating between 3500-3700 calories on training days, depending on the day, and roughly 2800-3200 on off days, depending on whether it’s a ‘true’ off day, or if I’m playing hours of basketball or doing sled work.

I’m going back to school tomorrow, so I wanted to have a good game plan going in, because I gotta go to store and stock up on food!

297

Well done sir! Mission accomplished. 6 weeks well used.
Great progress pics aswell!

tweet

298

[quote]theBird wrote:
Well done sir! Mission accomplished. 6 weeks well used.
Great progress pics aswell!

tweet[/quote]

Thanks buddy, appreciate it

299

1/16/12

HFS Work

Flat Bench: Felt pretty damn easy
170x4,4,4

Back Squat: Loved it
205x4,4,4

Seated OHP: Smooth
115x4,4,4

Dammit, dammit, dammit. Forgot today was MLK Day, gym is closed here at school. Not going to worry about it.

300

HFS Day 2, Triceps and Shoulders: 1/17/12

Early Session: HFS

Flat Bench: I hate the my school gym, bar is SOOO slippery when hands get sweaty
170x4,4,4

Back Squat: Felt different, but happens every time I’m at a new gym
205x4,4,4

Seated OHP: Felt good
115x4,4,4

Late Session: Triceps and Shoulders, because didn’t get to hit them on MLK Day

CGBP: Dammit, slippery bar effed me. I’ll adjust though
125x6
145x6
165x6 <— totally had 8 in me, had the bar had any grip

OH DB Extensions: Good stretch
15’sx10
20’sx10
25’sx10

JM Laterals: BURRRRRRNNNNNN
70’sx20,20/ 35’sx10,8/ 15’sx12,11

JM’s Rear Delts: Used cables, felt awesome. No weight on stacks, just numbers
6x14,12/ 4x9,8/ 2x12,11

Javelin Presses: Solid
35x10
25x10

Wow, SUPER busy day. Ended up hitting my first session at 6:30 AM, and did RA shit all until 3, hit up my next session, and am cramming down some food before it’s back to work. Kind of gotta get readjusted to the school gym again. After lifting so much back home, the quality is apparent, especially the knurling on the bar. I use a thumbless pressing grip, so these bars feel MUCH less secure. And doing the ‘pulling the bar apart’ can literally result in your hand position widening. lol. Whateves, 1st world probs

I did ‘today’s’ HFS yesterday, so tomorrow will be a single session of legs. Hate front squatting with ole’ slippy bar, but I’ll live