[quote]theBird wrote:
[quote]Spidey22 wrote:
… treat compound movements like compound movements, and isolation like isolation.
[/quote]
Good advice
tweet[/quote]
Yeah, after pondering for awhile on my arm development, I felt this could be the culprit (along with just being weak) for them lagging so far behind
[quote]bigmac73nh wrote:
[quote]Spidey22 wrote:
It’s not like I HAVEN’T been doing that, I just need to just be better about it; treat compound movements like compound movements, and isolation like isolation.
[/quote]
Great thought here. IMO, bringing this mentality to the gym is essential to get the most out of the ‘performance bodybuilding’ type training.
Great work here man. Will be following much better than I have been. Keep killing it.[/quote]
Thanks man. Yeah, I noticed a lot of guys like you, Evan, Bug, really kill it on big movements, but were going lighter then I do on the Isolation work. Obviously, this was a red flag to me, ya’ll being so much stronger, so I took the hint and made the change. lol
I know you are familiar with a lot of the methodologies I’m following training wise, so any hints you want to throw out, let me know!
[quote]buddaboy wrote:
Spidey, those high volume, low rep, heavy weight workouts look good. That’s exactly how I trained when I started making progress when I was younger. IMO, making friends with front squats and trap bar deadifts would be a great move.[/quote]
Good to know I’m on the right track then! lol. Trap Bar DL’s I’ve gotten to try ONCE, and I loved them, but sadly I’ve never been back to a gym that has a hex bar 
Front Squats, for some reason, have never been as good to me as Back Squats. High Reps seem to fatigue my back more then anything, and heavy weight feels like a balancing act, with me trying not to choke myself out. Any advice on how to maybe get the most out of them, or a good video on how to set up for them better?
3/28/12
AM:HFS
Back Squats: Today, just set up tight, and instead of over analyzing myself through the entire movement, I just squatted. MUCH better.
215x3x3
Flat Bench: Explosive, so happy this is progressing.
175x3x3
Conventional Deadlift: Once again, didn’t over analyze the movement, just got violent with the bar. Form was still solid, but movement was much faster
275x3x3
PM: Chest and Biceps
Flat Bench: Ok, so last set, def had another rep, but spotter basically moved and put his balls in my face, really fucked me up. lol. Ohh well, rep would have been a grinder any way
145x3
165x3
185x4 <— eff you sweaty ball spotter. lol
135x6 <— 2 second pause, concentrating on staying tight
DB Incline Press: Dammit, with dumbbells, I get so close to locking out the weight sometimes, and just give out. It’s like stabilizing the weight is the worst part
60’sx11+4+3 =18
Cable Flyes: Good Stretch and contraction
12x10
14x9
10x15
Hammer Curls: Did these to my ears, with tight form, all biceps. REALLY got a lot out of it
25’sx8
30’sx8
35’sx9
Pulldown Curls: Paused at point the most stretched point, TORE my biceps up!
50x10
60x10
75x11
Straight Bar Curls: Up explosively, slow eccentric
50x6
60x6
70x8
FacePulls: Something for a certain amount for a few sets
Great workout today. Reps on Bench went up fast, and it’s good to know I had another rep in me. Will not use same spotter next time. lol
Did my bicep work in a John Meadows fashion, felt really good. All biceps today, no cheating. will only progress in weight once I’m REALLY dominating it.
Happy with the progress I’m making. Have been getting complimented left and right on how strong I look, lean, ‘muscley’, it’s been nice. While it’s nice to get attention from the opposite sex, I’m still working hard on potentially working things out with my ex-GF, which today I feel I made some substantial progress with. Dunno, regardless, I’m hoping my progress stays as consistent as it has been, would love to have all my numbers up another 75-100 lbs by the end of the year. Best thing about being weak is I have SOOOO much room to Grow! haha
3/30/12
AM: HFS
Back Squat: Ball so hard.
215x3x3
Flat Bench: Shirt was super slippery, made set up awkward. Still explosive though
175x3x3
Conventional Deadlift: Violent with the weight
275x3x3
PM: Lats and Triceps
Straight Arm Pulldowns: Sexy contraction
100x8
120x8
140x11
Yates Rows: John Meadows suggests rows before pulldowns, so went with it. Strict form, squeezed for a second at the top
190x6
210x6
230x10
Pulldowns: Minimal body english
150x4
165x4
180x6
Stretchers: Gooooood
105x10
120x10
135x12
Flared Pushdowns: Rope attachments were taken. So used V-Bar with flared elbows, felt great
80x8
100x8
120x16 <— too light. lol
JM Press: Used Oly bar this time, much better
65x6
85x6
105x9
OH DB Extensions: Deep stretch
10’sx10
15’sx10
20’sx15
12’sx30
Rear Delt Flies:
somexsome
Really good workout today. Left the gym with a huge lat and tricep pump, so def accomplished something. John Meadow’s methods for stuff like arms, delts, and lats are magical. Something so simple like exercise order and even the inclusion of ONE exercise like Stretchers can take a workout to a whole new level.
But I weighed myself today… I’ve dropped to 190!!! While I feel like it’s mostly fat, and strength is increasing, this is really light. I’m adding in an extra 300 cals on training days, seeing where that takes me. Will go from there.
Checked your story out, and it sounds like you met Kentucky’s Jeremy Lin. Did y’all ever get a lift in?
[quote]WhiteFlash wrote:
Checked your story out, and it sounds like you met Kentucky’s Jeremy Lin. Did y’all ever get a lift in?[/quote]
Yeah man we lifted. He’s stupid explosive, and refuses to do legs. He says they are his gift from God (he use to be able to graze his head on the rim pre-injury) so he doesn’t want to mess with them. Ripped to shit though, and not that he’s consistently getting in the gym, his upper body is blowing up. Complete freak.
Playing him a lot has got my game on point now, though. Guarding his has made me a lockdown defender for those of average athleticism. lol
Where you been at man? Ain’t seen you update your log in a while
[quote]Spidey22 wrote:
[quote]WhiteFlash wrote:
Checked your story out, and it sounds like you met Kentucky’s Jeremy Lin. Did y’all ever get a lift in?[/quote]
Yeah man we lifted. He’s stupid explosive, and refuses to do legs. He says they are his gift from God (he use to be able to graze his head on the rim pre-injury) so he doesn’t want to mess with them. Ripped to shit though, and not that he’s consistently getting in the gym, his upper body is blowing up. Complete freak.
Playing him a lot has got my game on point now, though. Guarding his has made me a lockdown defender for those of average athleticism. lol
Where you been at man? Ain’t seen you update your log in a while[/quote]
Tell him my legs are coming back and I’m down for a dunk contest, haha. Took basically all of Feb and the first half of March off to rest these injuries man. Been back at it for about 2 weeks and everything’s feeling pretty good. Be gettin’ some new dunk vids up soon. Still kicking ass in here bud.
3/31/12
AM: HFS
Back Squat: Fast
215x3x3
Flat Bench: Really solid
175x3x3
Conventional Deadlifts: SO schexy
275x3x3
PM:Legs
Back Squats: I’m definitely going to low on the eccentric I think, and overall over thinking this. Bench and DL went up when I learned to ‘zone out’ when going heavy, need to do the same for this
200x3
230x3
260x3 ← may have had one more, but I hesitated, so I just racked it
225x6
Leg Press: Controlled with these, not letting back round
4pps+50x6
5pps+50x6
6pps+50x11
Incline GHR’s: Feeling good with these
BWx10
+40x10
+80x15
Leg Curl/Leg Extension Superset
3 sets each between 8-12 reps
Single Leg Press: Deep stretch
130x10
150x12
Solid workout. Wanted more from the Squats, but I being a bitch with the weight on my back. I don’t know why, I think it’s a mental thing. Next week, I PROMISE I will really take it up a notch, and just SQUAT, not over think it
The Leg Curl/Extension Superset got a good pump going, but felt kind of pointless. Probably won’t do it again.
Looked at my Macros right now. I’m getting about 190g F, 350g C, and 260g P on training days. SO roughly 4200 kcal. Thats a 300 kcal bump, see what that will do. Basically, on off days, will just make sure too get in about 225g P, then the remaining 1500 kcal from whatever I want probably.
Carbs I think are going to be, no matter what, 2 cups Fruity Pebbles and 2 cups Rice every training day, but after that, I’ll drink chocolate milk, sweet tea, or eat donuts or candy. I need to really stay on top of my carbs, it seems if I miss out on food, it’s because I’ll cut portions until I miss a solid 50g Carbs, and I’m just shooting myself in the foot.
[quote]WhiteFlash wrote:
[quote]Spidey22 wrote:
[quote]WhiteFlash wrote:
Checked your story out, and it sounds like you met Kentucky’s Jeremy Lin. Did y’all ever get a lift in?[/quote]
Yeah man we lifted. He’s stupid explosive, and refuses to do legs. He says they are his gift from God (he use to be able to graze his head on the rim pre-injury) so he doesn’t want to mess with them. Ripped to shit though, and not that he’s consistently getting in the gym, his upper body is blowing up. Complete freak.
Playing him a lot has got my game on point now, though. Guarding his has made me a lockdown defender for those of average athleticism. lol
Where you been at man? Ain’t seen you update your log in a while[/quote]
Tell him my legs are coming back and I’m down for a dunk contest, haha. Took basically all of Feb and the first half of March off to rest these injuries man. Been back at it for about 2 weeks and everything’s feeling pretty good. Be gettin’ some new dunk vids up soon. Still kicking ass in here bud.[/quote]
Injuries suck bro, but glad to know you’re getting back at it. I’ll be excited to catch the dunk vids. When ever I decide to take a deload, I’ll probably take some vids of me dunking. But right now, the fact I squat 5x a week and DL 5x week, I feel when I jump I’m never at 100% capacity. lol. And thanks, I’m trying hard. lol
Ok, I lied to ya’ll about my diet. lol. Been talking to Hlss, and he kind of convinced me to really push myself with the CarbBackloading. I’m only eating probably 300-350 carbs on my training days, and while I’ve gotten solid results, I’m not really ‘cycling’ carbs on off days and such to get that full effect. So I’m going to give the month of April as another diet experiment. lol
Training Days: 4200 kcal, 140g F, 520g C, 230g P
Off Days: 2900 kcal 160g F, 150g C, 230g P
Not going to be stupid strict with either of these, and really just going to see what happens. Carb sources are going to be a bit dirty, not going to lie, but I just want to see what happens. Calories are roughly the same, so weight change shouldn’t be crazy different, and if body composition goes to shit (I doubt it will), I can just go back. Wish me luck!
4/2/12
AM: HFS
Need to wake up earlier, give myself time to really WAKE Up. Felt drowsy until about DL’s. lol
Back Squats: Drowsy, not as fast as I wanted
225x3x2
Flat Bench: Same as Squats, not bad though
185x3x2
Conventional Deadlift: These were actually great
285x3x2
PM: Upper Back, Shoulders, and Arms
Conventional Deadlifts: Just adding 5lbs every week…
285x3
325x3
365x3 <— rough but I made it happen
315x6
Incline DB Rows: Felt really good, finished upper back
35’sx10
45’sx10
55’sx10
Rear Delt Flies: Sexxi
15’sx20
20’sx20,16
(Swings) 35’sx20
Seated Laterals: Really good pump
20’sx10
25’sx10
30’sx8
(Swings) 45’sx 17
DB Seated OHP: Felt I need some OHP’ing somewhere, figured doing it after iso work, with dumbbells, would basically keep me from effin my shoulder again
30’sx6
40’sx6
50’sx8
Pushdown/Cable Curl Superset: For the Pumpzzzz
100x 12/10
110x 10/9
120x 8/7
Great workout today. Went in with a lot less food in my stomach, and was really focused. About to eat 520-550g carbs now, wish me luck!
Backloaded with:
60g worth of Gatorade mixed with Whey
3 cups Fruity Pebbles mixed in 2 cups chocolate Milk/Whey mix
10oz of Chicken with 3 cups of white rice and BBQ sauce
3 Chocolate Donuts
Glass of Sweet Tea
1 Cup of Cottage Cheese
Ate it all within 2 hours, felt good, no bloat. Or anything. Got dirty with it, won’t always do that, but I thought it was going to be much harder then it was. Success!!! I look pumped as a mofo right now, so Day 1 worked out great with my REAL CBL.
4/4/12
AM: HFS
Be honest, woke up feeling like shit, groggy, with a headache. Performance suffered
Back Squat: sloppy
225x3x2
Flat Bench: Lacked bar speed
185x3x2
Conventional Deadlift: Even these felt bad
285x3x2
PM: Chest and Biceps
Still felt shitty
Flat Bench: Just lacked explosiveness. Asked spotter not to touch the bar, but he kind of did on last rep. Think I would have gotten it though
150x3
170x3
190x3+1
135x10 <— constant tension style, no lockout
Incline DB Press: Fuck, i just couldn’t blast through any sticking point
50’sx6
60’sx6
70’sx4 <— hmm… got 60’s for 12 last week, doesn’t seem right
55’sx6
Cable Flyes: good finisher
10x10
12x10
14x12
Hammer Curls: Too ear level, hard contraction
25’sx8
30’sx8
35’sx10
Pulldown Curls: Jeez these are sickening with the pump they give
50x10
60x10
75x14
Straight Bar Curls: Finished…
50x6
60x6
70x10
Few set of Facepulls
Fuck, today was not my day. Can’t stay focused, slepy, groggy, and not a hint of explosion. I think I know why though. Yesterday, was super busy, didn’t even get to play ball, so I said “hey, I’ll lower my carbs under 100g today, see what happens”. Well I did, and my performance sucked donkey dick. Definitely think I need to be getting at least 150g Carbs every day, especially if I’ll be lifting the next day. Still PR’ed on the Flat Bench though, so that’s good. I’ll add 5lbs next week and hopefully keep going up in weight.
Suprised the workout was that bad after such a good backload. Oh well cant dominate every single day
The next day will be better.
[quote]Spidey22 wrote:
Ok, I lied to ya’ll about my diet. [/quote]
Haha. Keep up the good work. Nobody can have all amazing days.
[quote]ryanbCXG wrote:
Suprised the workout was that bad after such a good backload. Oh well cant dominate every single day[/quote]
I felt GREAT yesterday after the Backload. But low-carbing it yesterday seemed to really put a damper on my energy. Will probably stay with the plan of eating 150g on off days regardless, not like I’ll get magically fat from a them.
[quote]spar4tee wrote:
The next day will be better.[/quote]
Yeah, I’ve grown to realize this is just part of the game. Not dwelling on it
[quote]Gmoore17 wrote:
[quote]Spidey22 wrote:
Ok, I lied to ya’ll about my diet. [/quote]
Haha. Keep up the good work. Nobody can have all amazing days.[/quote]
Except for Ebomb, Bug, the MIA Gregron… lol