[quote]ryanbCXG wrote:
Sounds like a fanatic summer. Enjoy the ones where that is all you have to do. They will dissappear all too soon.[/quote]
Yup, going in to my junior year, and plan on going to law school, so this is one of my last ones. lol. Luckily I save enough money during school I don’t have to work during the summer. Otherwise I burn myself out. lol
sooo… in order to save myself from reading 27 pages… What are your goals right now man?
[quote]myself1992 wrote:
sooo… in order to save myself from reading 27 pages… What are your goals right now man?[/quote]
Overall? To get big, strong, and lean… But I’m really weak right now, so for the next 4-6 months, strength is going to be my biggest concern while trying to maintain/get leaner. Once I actually have something more along the lines of 1.5xBW Bench, 2xBW Squat and 2.5xBW DL, I’ll focus on actual BB’ing I suppose.
Thanks for stopping in man.
I think that’s the universal goal for anyone lifting weights of any kind haha… I skimmed through your log and it seemed like you were changing programs constantly… try sticking to whatever routine you’re doing at the time until you sincerely plateau on it and want a change of pace. I wasted around two years of training by switching program, diet etc… all the time
[quote]myself1992 wrote:
I think that’s the universal goal for anyone lifting weights of any kind haha… I skimmed through your log and it seemed like you were changing programs constantly… try sticking to whatever routine you’re doing at the time until you sincerely plateau on it and want a change of pace. I wasted around two years of training by switching program, diet etc… all the time[/quote]
Haha really? I think I’ve only done like 3 programs since this log started. lol. Maybe made minor tweaks, but I try hard not to be a program hopper. lol
I do need to just focus on the basics though. I think this new split does that better then other ones I’ve done.
6/1/12
Chest/Shoulder/Triceps
Speed Bench: Stupid light. Focused on staying crazy tight, ‘kicking’ for leg drive on every rep, and exploding from a pause off the chest
125x2x10
Pec Deck: Dante style, feels wonderful
90x10
105x10
120x15
Seated OH Pin Press: below Chin level. So hard, but I feel these are actually really going to help me be explosive. Plus, smokes my delts in a great way.
85x5
95x5
105x5
115x6
HS Dip Machine: This hits my tris wonderfully. And the tension I get in my triceps is crazy. lol
1pps+20x5
1pps+70x5
2pps+20x5
2pps+70x8
DB Shrugs: Hold at the top. After the dips my traps are already pumped, lol so this just finishes them
60’sx12
70’sx12
80’sx16
Awesome workout. Felt focused and got in some quality hard work. Feels good with the more performance based workout like this. Keeps me more motivated then more BB’ing style workouts. Idk, maybe I’m secretly a PL’er. lol
Got complimented at the gym by one of the bigger guys (They talk to me often because they see I give it my all in there and they’ve seen me grow a good deal). Dude does BB’ing shows, and told me I’m filling out well and he thinks I’ve got a great frame for something like physique, I just need to add a lot of mass. That was cool. Weighed myself, and I’m back up 190! No idea how, but I look leaner, so maybe I’m hitting my stride with CBL and getting in that sexy ‘add some muscle, lose some fat’ mode right now.
[quote]Spidey22 wrote:
Weighed myself, and I’m back up 190! No idea how, but I look leaner, so maybe I’m hitting my stride with CBL and getting in that sexy ‘add some muscle, lose some fat’ mode right now.[/quote]
But but i am told that is only possible with da indigoz. You on da indigoz bro?
Srs though it is nice to get compiments like that.
[quote]ryanbCXG wrote:
[quote]Spidey22 wrote:
Weighed myself, and I’m back up 190! No idea how, but I look leaner, so maybe I’m hitting my stride with CBL and getting in that sexy ‘add some muscle, lose some fat’ mode right now.[/quote]
But but i am told that is only possible with da indigoz. You on da indigoz bro?
Srs though it is nice to get compiments like that. [/quote]
Naw bruh, I be on dat PLAZMAZZZZZ!
Yeah it i nice. actually got another one today from another huge guy Id never talked. I don’t have a lot of friends who lift IRL, so it’s nice to get compliments that aren’t “why are you getting so veiny” or “bro you’re big enough. Skip Squats and come play ball”. lol
6/2/12
Back Squats: Added 5lbs to all my worksets. Last set had some strain, but nothing horrible
225x2
240x2
255x2
270x2
290x2
Front Squats: All these fet really light and explosive
150x5
170x5
190x7
Leg Press: Attempted widowmaker Squats, but I was dead
2ppsx5
3ppsx5
4ppsx5
5ppsx5 <—Legs are so dead
3ppsx20
Speed Deads: Went up fast. Sumo, DOH grip
275x5x2
Calves
Solid lifting. Feels good to be progressing. Got more compliments today, from probably the biggest dude in the gym. Said I give a shitload of intensity and that I’ve made a lot of progress since last year. It’s cool to get that, because I kind of never give myself any credit, so it was nice to know I’m taking steps forward.
6/3/12
Back (Volume)/Biceps
Meadows Rows: Love these. Top set, you a bit of body english, but then really milk dat dere eccentric portion
55x8
80x8
100x8
135x12
Pulldowns: First 2 sets are done without being anchored under the knee pad, gets my lats engaged
70x10
100x10
120x10
140x15
Double Pulley Cable Rows: Regular one was taken
100x10
120x10
140x10
Stretchers: Forgot to lower weight, ehh
120x12
140x11
Pullover Machine: So sexy
125x8
140x13
Hammer Curls: Felt real strong today
35’sx8
40’sx8
45’sx13
Pulldown Curls: Good stretch every rep
70x12
85x12
100x18
Machine Curl: These annihilate my arms
80x6
90x6
100x8
Good workout. I like to hit my back with the Meadow’s stuff, feels it will help that area tremendously visually.
gettin’ stronger
[quote]spar4tee wrote:
gettin’ stronger[/quote]
Yup. Almost caught up to you’re first warm-up sets!
hayyyy
[quote]fr0IVIan wrote:
hayyyy[/quote]
O hai!
Strange, i feel like I know you. lol
6/5/12
Bench/Triceps/Shoulders
Flat Bench: SOOO much easier then last week. Felt I could have gotten 15 on the first set, maybe 13 on the second. Videoed the 2nd set.
95x5
135x5
150x2x10
CGBP: Went up fast, easy
115x5
130x2x10
Incline: Was rattled to do these since I missed reps last week, but got both sets easily this week
125x2x10
Pushdowns: Great contraction on these
45x8
55x8
70x17 ← haha wtf?
DB OH Extension: Gooood
10’sx8
15’sx8
25’sx10
15’sx20
Rear Delt Flies: Good pump. Not progressing in weight, but form is better and holding contraction at the top has made it a lot more effective.
25’sx20,14
15’sx22
40’sx(swings)20
Seated Laterals: Good form. Try to pause at the top
25’sx10
15’sx12,14
40’sx(swings)17
Workout was great. Felt strong, explosive. Feeling leaner and stronger. The picture is of my workout sneakers. Wrote it on there so when I look down mid-set, I’ll put my head back up and push for a few more reps. Kind of cheesy, but IDGAF. lol
Video of my second set of Benching. Feet placement is up on my toes, keeps my ass on the Bench. I know it wasn’t to absolute failure so not a lot of form break down, but any suggestions on form would be appreciated.
I know the music isn’t all to hardcore, but ‘amp up’ songs never seen to work for me, they over-psyche me. So I listen to slower stuff like Dave Barnes. Judge all you want. lol
Also, I apologize for being so skinny and weak. lol
Bro, I’ve been listening to Sigur Ros lately during my workouts so no hate from me for slow songs!
Bench set up looked pretty solid and you stayed on your traps nicely through the set. You could try “pulling” the bar out of the pins (using your lats) more than “pressing” it out which I find helps me to stay tight, but honestly it looks like you are doing good work!
[quote]Jab1 wrote:
Bro, I’ve been listening to Sigur Ros lately during my workouts so no hate from me for slow songs!
Bench set up looked pretty solid and you stayed on your traps nicely through the set. You could try “pulling” the bar out of the pins (using your lats) more than “pressing” it out which I find helps me to stay tight, but honestly it looks like you are doing good work![/quote]
Thanks man. I’ve worked REALLY hard on my Bench set-up because it’s always felt awkward to me. Glad it’s not all too bad anymore.
Is this kind of what you mean about unracking? This is what I try to do, but may not be accomplishing.
I’m thinking of doing a PL meet closer to Winter. There are few here in KY, one in late October and another in January. I feel October is too early, as i want semi respectable numbers. The feds that are in KY allow on-your-toes benching though, so that’s awesome. Right now my projected maxes (if I ever maxed out. lol) are in the bro-tard 315/225/405 range, give or take some. I’m hoping I can make those closer to to a 405/275/500 by then. I feel these numbers are obtainable. So we will see what happens.
Bench form looked pretty damn solid and you are looking lean. Keep at it. I think the Coan program will have good results for you.
