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Behemoth
09-19-2009, 12:27 PM
Haven't kept on online journal in a long time so here's the scoop. Names Rory, 23 as of yesterday. Lifting 7 years seriously, almost competed this year. Dieted to 3 weeks out and 7% but called it off. Several reasons, some being lifted related, some not. Regardless it only fueled me more to want to get on stage.

I don't have a show picked out as nothing is announced for next year for quite some time now. But provided things go well I would like to do a spring show.

The upper body was at 3 weeks out and the lower at 5. Weak points include, biceps, back thickness namely spinal erectors, glutes, hamstrings. They will be given extra attention this offseason.

AnotherNumber
09-19-2009, 12:31 PM
Weak points include, biceps, back thickness namely spinal erectors, glutes, hamstrings. They will be given extra attention this offseason.

Sounds like you should be doing some deadlifts :)

Good luck with your goals!

Behemoth
09-19-2009, 12:34 PM
Pullups, pronated grip BW x 10
+25x8
+50x6
+50x5
+25x8
BW x 10

Barbell Rows, pronated grip
135x15
185x12
225x12
275x10
275x10
275x10
235x12 Supersetted W/ pullups BW x 5
235x8 SS - BW x 6

T-bar rows in the corner
3plates x 12
4plates x 10
205 x 10 (4plates +25)
205 x 10
205 x 7
180 x 12

Row machine, pronated grip
190x12
210x8
190x10
190x10
170x10
170x10

DB shrugs
100x12
100x12
100x15

Behemoth
09-19-2009, 12:36 PM
Sounds like you should be doing some deadlifts :)

Good luck with your goals!

I know right? I have a sketchy lower back that sometimes goes out and I can hardly walk so I gotta be super careful. Luckily I've been training it carefully lately without any issues, knock on wood.

Behemoth
09-19-2009, 12:42 PM
Squats, done Olympic style and ATF
135x10
185x8
225x6
285x2 I forget what went wrong here but this was not muscle failure
285x6
285x6
285x4
245x10

SLDL
135x10
225x8
275x8
285x6
275x6

Leg X
240x12
240x10
240x13

calf raises leg press
6plates x 15
8p x 17
9p x 12
9p x 15
10p x 15
10p x 11
10p x 18
10p x 15

seated calf
90x15
135x14
135x12
135x12

standing barbell curls Ezcurl
90x10
100x8
100x8
110x8
110x6
110x6
100x8
100x8
100x8
90x8
90x10

Some ab work too.

Behemoth
09-19-2009, 12:49 PM
IC BB press
135x10
185x6
235x4
255x5
245x6
235x6
235x5

IC DB press
100s x 15
100 x 10
100 x 10

IC smith I call the bar 45lbs for labeling sake. much wider deeper than the free weight presses
205x8
225x7
225x6
205x8
205x8
205x7

cable crossover
70x12
90x6
80x10
80x10
80x8
80x8

DB pullovers supersetted with dips
90x12 ---- bw x 10
90x12 ---- bw x 8
90x10 ---- bw x 8

DB OH press
70x8
80x5
70x12
70x8
70x9
70x7
70x8

lateral raise
35x12
45x9
45x8
45x8
45x8

Behemoth
09-19-2009, 12:55 PM
Leg press done as high and wide as possible as to recruit hamstrings and glutes
3pps x 15 --- calf x 15
4pps x 15 --- calf x 15
5pps x 10 --- calf x 15
6pps x 12 --- calf x 15
6pps x 10 --- calf x 15
6pps x 10 --- calf x 12
6pps x 10 --- calf x 20
5pps x 12 --- calf x 18

smith squats wide and forward
225x10
275x8
275x8

seated calf
135x17
165x11
165x12
165x14

walking lunges
100x6 each
100x8 each

leg curl
90x10
stack (140)x11
140x7
130x7
110x10
110x8

ZenMonkey
09-19-2009, 04:11 PM
Whats up man? You look thick, nice work. I turned 23 yesterday too... lets hear it for 09/18/86! Looks like our numbers might be similar too. Whats your height/weight?

Behemoth
09-19-2009, 10:25 PM
Whats up man? You look thick, nice work. I turned 23 yesterday too... lets hear it for 09/18/86! Looks like our numbers might be similar too. Whats your height/weight?

I'm only 5' 9" and i was 172 in the 3 week out pic but im around 195 200 right now. Happy birthday brother

Sidior
09-19-2009, 10:53 PM
Nice to see you back. You look awesome man, gl with the new goals!

Behemoth
09-20-2009, 01:27 PM
Nice to see you back. You look awesome man, gl with the new goals!

Thanks man

Behemoth
09-20-2009, 01:34 PM
Standing EZ bar curls
90x8
110x8
120x8
120x8
110x8
110x6
110x8

Close grip bench 8" grip
135x10
186x6
235x6
235x8
235x6
225x8
225x9

Preachers
70x8
80x8
90x8
90x8
90x6

skulls
110x12
140x5
130x10
130x8
130x8

Cable curls
200(stack) x 5
180x9
180x7

V bars
200x5
180x6

Some ab work.

Behemoth
09-20-2009, 01:41 PM
I was 197lbs this morning. Game plan is to continue bulking probably 2 more months, give or take.
I imagine I'll fall somewhere around 205-207 in the next few months. From there I will do what I consider a "recomposition" phase. Calories will be scaled back, though not to the point of dieting where it consumes my life and it's a full time job. AM cardio will likely be added. I'm already sloppy and despise it, but I really need my weak points brought up quick.

Coke
09-20-2009, 03:36 PM
Very impressive shots - looking super, should do great on stage.

Behemoth
09-20-2009, 04:08 PM
Very impressive shots - looking super, should do great on stage.

Many thanks

Unholy
09-20-2009, 04:34 PM
Hey buddy, just noticed this journal today.

Nice to see another BBer on the site.

Any potential shows you were looking at? There's a ton in your area and they are around the same time year after year. Check out http://www.naturalbodybuildingevents.com/ They add shows all the time. I would either do an OCB or INBF show. You may want to stay clear of the smaller feds. Unless you plan on competing NPC. both INBF and OCB are tested federations.

Behemoth
09-21-2009, 09:36 AM
Hey buddy, just noticed this journal today.

Nice to see another BBer on the site.

Any potential shows you were looking at? There's a ton in your area and they are around the same time year after year. Check out http://www.naturalbodybuildingevents.com/ They add shows all the time. I would either do an OCB or INBF show. You may want to stay clear of the smaller feds. Unless you plan on competing NPC. both INBF and OCB are tested federations.

most likely ocb iron city classic pro qual. npc or anything else untested isnt even a consideration

Unholy
09-21-2009, 10:20 AM
Awesome maybe we'll see each other on stage one day.

Behemoth
09-22-2009, 05:06 PM
Awesome maybe we'll see each other on stage one day.

Would be sweet. Lookin good my friend

Behemoth
09-22-2009, 05:13 PM
my back back grip is always pronated unless otherwise stated
Pullups
BW x 10
+35 x 10
+60 x 5
+45 x 6
+35 x 8
+35 x 6

BB Row
135x12
185x12
225x12
295x6
275x10
275x8
275x10
275x10
225x20

Tbar
135x12
180x12
215x10
215x9
180x13
180x12
180x10

cable row 8" parallel grip. back held at about 75-80 degrees and pulled to lower chest
180x8
160x10
160x8
160x9
140x10

BB shrugs
225x20
275x15
325x10
325x10
275x13

reverse cable x-over for post delts
30x12
40x10
50x8
50x7
40x9
40x9

Debated holding off a day on this workout because bi's were the day before, but they gave me no problem.

Behemoth
09-22-2009, 05:19 PM
Back shots snapped close the end of the workout. 7:30 PM weight was 200.5 so who knows what that actually means. I can't pose, if I could it would show a little more. That was a contributing factor in my competion decisions this year. Also, notice the lack of peak in my biceps. I have very, very long muscle bellies which makes for some nice looking arms when they're hanging at my side... but not at all optimal for competition. Not really sure how much they'll come along by next year but I'm for damn sure gonna give them my best.

twm
09-23-2009, 06:40 AM
looking great. I remember seeing you post up some pics a few years ago. you've made tremendous progress. maybe post up some diet tips. from what I can remember, you've had few problems staying lean?

Behemoth
09-23-2009, 07:43 AM
looking great. I remember seeing you post up some pics a few years ago. you've made tremendous progress. maybe post up some diet tips. from what I can remember, you've had few problems staying lean?

Appreciate the kind words brother. Not sure if that's me You're thinking of or not. Could be. I have a natural setpoint of about 14%. I've been fatter but only when really really pushing a bulk. on the other hand i can get to 10 or 11 percent with absolute ease but below that is night and day difference i have to really have everything spot on.

Unholy
09-23-2009, 07:50 AM
Keep it up Rory, You have a great build. And about the bicep peaks, I'm in the same boat as you and have had a rediculously tough time trying to get a peak to show from the back. If you lean back more on your rear double bi, and actually flex your arms a bit more and tighten your fist you will get more of a peak. Honestly your peaks will show a LOT more once you get into single digit BF% Trust me on that, I thought I was a lost cause with the bicep peak from the rear and they are finally coming in.

Behemoth
09-23-2009, 07:58 AM
diet tips? Consistency is king. i was raised by wbb and for years followed cookie cutter advice. only in the last two or so have i learned anectdotal evidence and studies are a tool for deciphering why your body did/does not a map for how to use it. If that makes any sense? I think far too often people do the wrong thing because they just think it won't or doesnt work. Take overtraining for example. For years i thought if i did over 12 or so sets for a big group and 5 or so for a small i just wouldn't grow. Then i started training with i guy who would do 20 to 30 And 10 to 20 and i grew like hell. On the other hand i'll still train low volume on occasion and grow. Its all about feel. Nobody else can tell you what works and what doesn't per se

Behemoth
09-23-2009, 08:03 AM
Keep it up Rory, You have a great build. And about the bicep peaks, I'm in the same boat as you and have had a rediculously tough time trying to get a peak to show from the back. If you lean back more on your rear double bi, and actually flex your arms a bit more and tighten your fist you will get more of a peak. Honestly your peaks will show a LOT more once you get into single digit BF% Trust me on that, I thought I was a lost cause with the bicep peak from the rear and they are finally coming in.

Thanks paul. When you say lean back do you mean arch my lower back more or rotate back at the shoulders more?

Unholy
09-23-2009, 08:11 AM
Both a tad in your case.

Behemoth
09-23-2009, 04:54 PM
squats olympic, atf
135x8
185x8
225x6
285x8
285x4
275x6
225x20

SLDL
135x10
225x8
275x6
275x8
275x8
275x6

calf raises on leg press
from 8-11plates. 10 sets

Leg X explosive up, slow negative
240(stack)x12
240x12
240x10
240x10

seated calf
160x8
135x12
145x11
145x12
145x13

Hammer curls
40x8
50x8
60x4
55x8
55x8

notes Wasn't real stoked about my squat strength off the bat. Was hoping 285 would be more a walk in the park but it wasn't so decided to make up for it with the 20 reppers. Lower back felt a little tweaky on the SLDL, debated going down but was careful with the 285. Still good now though.

That all.

Coke
09-24-2009, 03:22 PM
Fine numbers throughout man.

Behemoth
09-24-2009, 06:42 PM
Fine numbers throughout man.

Thank you Sir.

Behemoth
09-24-2009, 06:50 PM
IC BB press
135x12
185x8
225x6
255x7+1 (assisted)
255x6+2
245x4+4 (told spotter to watch me from get go was gonna dig very deep)
245x4+2 ditto
225x6 deep

IC DB press
100x10
100x8
100x8

Fly Sort of like a cable crossover, it's a really unique machine. Love it.
140x12
140x8
130x8
130x9
120x11
120x12

Machine press
190x12
210x6
200x6
190x8

notes Lately I've been working out at the gym at work which is pretty much deserted. But I really wanted a spotter for my IC BB's so I went to the Y I also workout at tonight. Felt like homecoming, hadn't been there in a few weeks and was just nice to BS with friends. I could have done twice this volume but I was really stretching the time from just having a good time :)

Was very, very happy on the barbell presses. They went up, yes, but moreso just felt like I was manhandling them more... maybe the confidence of a spotter. The fly motion was actually a signifigant strength increase since last time I had used it, as was the machine presses. To top it off have a very legit pump.

Coke
09-25-2009, 07:59 AM
Good job overall bro, especially with the bench pressing.

Behemoth
09-25-2009, 11:16 AM
Good job overall bro, especially with the bench pressing.

Thanks again coke

Behemoth
09-25-2009, 11:24 AM
Really, reeeally thinking about gearing my workouts more towards strength for a while. For my size i'm weak as hell but just have never cared. Still don't really just wonder how much it would aid in hypertrophy at my stage. A lot methinks. I never bulk long enough to make any real serious advances in strength then inevitably lose some cutting... Ahh indecision!

twm
09-25-2009, 07:43 PM
Ironically, reading your journal and seeing your size made me want to ditch low reps in favor of a higher rep scheme. however, i should add that I had a very successful bulk from May to a few weeks ago doing 5x5.. I am the strongest i've ever been but I dont really have nearly the size you do it seems. i broke a rib on labor day.. but as soon as I feel 100%, i'm going to do my final (hopefully) cut

Behemoth
09-28-2009, 05:05 PM
Ironically, reading your journal and seeing your size made me want to ditch low reps in favor of a higher rep scheme. however, i should add that I had a very successful bulk from May to a few weeks ago doing 5x5.. I am the strongest i've ever been but I dont really have nearly the size you do it seems. i broke a rib on labor day.. but as soon as I feel 100%, i'm going to do my final (hopefully) cut

Yeah I prefer training with a higher rep scheme I just feel mad weak for my size. And not that I'm concerned with that. I've just been speculating that if I were to match my strength closer to my size, then go back to training how I usually do it would really aid in hypertrophy. So I'm running with it for now...

Behemoth
09-28-2009, 05:08 PM
Like to say I skipped #2 leg day and arm day in lieu of extra rest before some somewhat more strength oriented training... but truth is my cousin got married. And there was a barrel. And it was only half gone by 4 when the wedding concluded saturday. So we brought the wedding party to the best mans house and proceeded... but that wasn't good enough. We looked too damn fly to stay in... so we hit the bar and played modified wedding crashers. Story was best man was actually the groom and got stood up at the alter and I was the best man taking him out to forget about it... it worked out well lol. Until sunday when I was in no shape to train and two workouts behind lol

Behemoth
09-28-2009, 05:23 PM
Aaaaaanyhow, todays back day. Went a little heavier, didn't necessary enjoy it as much but hope it pays off...

Pullups
BW x 8
+45x8
+70x5
+70x5
+70x4
+60x5
+60x5.5 (not a real last rep)

BB Row
135x12
225x6
275x10
305x5!
305x6!!
305x5
295x7
295x8

Tbar rows in the corner
4p x 10
5p x 7
225x5 wasn't real happy with the ROM
5p x 6
5p x 8

cable row again, sitting pretty perpendicular
180x8
200x6
200x6
200x8
200x6

BB shrugs
295x12
345x8
345x8
345x8

DB shrugs bending over slightly and keeping the DB's almost dragging up the hams
100x15
100x15
100x20

reverse cable crossovers for post delt
50x8
60x5
50x6
50x7
50x6

Preachers
70x8
100x6 -- 6th rep was litteraly 8-10 seconds, really fought it
100x6
100x5
90x6
90x7

cable crunches
stack + plate x 12
x10
x9
x8
x8
x6

hammer curls
60x3
55x6
55x6

hanging leg lifts
bw x 10
bw x 10
bw x 8

notes yes. that was a 2 hour and 10 minute workout, but I liked it. Don't really have a pump in my back like I'm used to but oh well. My post delts were looking badass even before the direct work... kind of odd because I'm getting fat and that's def an area that fades, but oh man I love a solid PD/tricep line when I do cut... makes you anxious... woooord. I'm gonna jinx it because it's probably in my head but I think my biceps are growing. curl jockeys had it right all along

Behemoth
09-28-2009, 05:34 PM
Oh yah got told I had a gymnists physique too, I think I'm unhappy about that

JSully
09-28-2009, 05:38 PM
nice BB rows and sick pullups.. GL with your 2010 competition(s)

twm
09-28-2009, 06:28 PM
what angle and setup are you using on those bb rows? wtf. sickdiculous.

maybe i'm mechanically disadvantaged since i have a long torso and short midget legs... but i have trouble with balancing anything over 275 keeping my back pretty close to parallel w/ the floor.

Coke
09-29-2009, 08:25 AM
Dayum, big pull day workout.

Stumprrp
09-29-2009, 10:11 AM
nice rows bra

Behemoth
09-29-2009, 04:34 PM
Much gratitude Jake, Coke, n Stump (=

Behemoth
09-29-2009, 04:39 PM
what angle and setup are you using on those bb rows? wtf. sickdiculous.

maybe i'm mechanically disadvantaged since i have a long torso and short midget legs... but i have trouble with balancing anything over 275 keeping my back pretty close to parallel w/ the floor.

They're nowhere near close to parallel. I would say 140 degrees. I'm shooting for middle back hypertrophy moreso than lats and feel this removes the lats somewhat. I'm not gonna lie to anybody though, they're not full ROM as you can probably guess, and there is some leg movement, I do try to keep this to a minimal though. This is a lift that I feel slightly cheating is acceptable to progess if done safely. Thank you for the props if I still deserve them. lol. If my phone has enough batt and there's not really anyone in the gym next week I'll try to shoot a video to give an idea of how I do 'em.

Behemoth
09-29-2009, 04:49 PM
squats Not truly olympic today, done maybe 2-3" inside of shoulder width. But still ATF

135x8
185x4
225x4
275x4
305x5! felt super light could have repped out at least one more prob two
315x4! back didn't feel 100% backed off
305x5
295x5
275x8

SLDL Concerned about back, didn't push these.

135x8
225x8
275x4
275x6
275x6

Actually went down on these mostly for precaution sake

leg curl
150(stack +10) x 5 not happy with ROM. thing is from arnolds day and really cant get a good squeeze with it, the one at the Y is much nicer
140x6
120x8 went down because I just wasn't feeling the heavy weight in my hams
120x8

leg X explosive up, controlled down
stack + 25 x 10
stack and 45 x 10
x8
x10

smith calf raises on 4x4
185x12
235x10
235x9
235x10

notes Back felt tweaked at about noon (4 hours before workout) today. I was in a warm building (90 degress) all day then went outside (50 degress) and sat down for 5 then when I got up it just didn't feel right... Really think the temp change did something too it, gonna have to monitor this.

Took 2 aleve (naproxen whatever) at about 2 and it felt better. Planned on training but only light. After my first set of squats @ 135 it felt SOOOO much better actually, so I went on it with it. Foolish? Maybe, but I didn't throw it out today.

Haven't done smith calves in years. recently only a rotary calf machine at the Y (which I love) or raises on the leg press. I couldn't believe how much I felt my soleus engage for being straight legs... hence the reason why no seated today. I think I'm gonna do this on #1 leg day, and my previous two calf exercises on #2 leg day.

Behemoth
09-29-2009, 04:56 PM
Leg shot. Decent pump, nothing crazy. They've gotten fat, but quite as fat as the rest of me, still have ok separation.

twm
09-30-2009, 04:53 AM
looking strong, and yes you still get props haha. legs look great. what BF do you think youre at currently?

Behemoth
09-30-2009, 06:11 AM
looking strong, and yes you still get props haha. legs look great. what BF do you think youre at currently?

16% ... It's gross. I was still a meager 197 this am. Felt a little tighter than usual probably water. I can tell what is and what isn't when i'm lean but when i'm this sloppy i really don't know where the water is apart from drastic day to day jumps.

Behemoth
09-30-2009, 06:20 AM
Indecision is getting the better of me... And i'm not indecisive. I don't like my current condition but i can feel myself growing all over. Its really cake for me to cut from a high bf to a moderate one. What im saying is i'm not worried about coming down from being real heavy, i just don't like the time while i am. What would ya'll do

twm
09-30-2009, 06:12 PM
man.. those quads and back do not look 16%. i would have guessed 12% tops. its a tough call tho. if I were as lean as you, I would be trying to gain a 1/2 lb per week or so.. get that squat into the low 400s and bench in the mid 300s.

having said that, i have fattened up nicely from my bulk and will begin dieting again as soon as my ribs heal (broke 2 on labor day). i have about 15lbs to lose.. then i'll be down to 215 and about 10%

Behemoth
10-01-2009, 06:22 AM
Yeah i dunno i might not be quite that. Last night i was slacking and probably only had about 500 cals after 4 and this morning woke up pretty dry. Looked really freaking badass actually. But i do store fat really disproportionately. Got a Damn spare tire thats always the first to come and last to go

Behemoth
10-01-2009, 06:55 PM
IC BB press these done deeper than usual. Bar is about 3? maybe 4" off chest? I never touch, too much shoulder stress. But in the past I have found myself not quite getting to this depth I wanted so I made more of an effort today
135x10
185x8
225x4
265x5
265x4+1
245x7+1
245x4+1
225x5+1

IC DB press If these were connected with a barbell, they'd touch. Explosive up
100x10
100x10
100x10

As you can probably guess the Y stops at 100's (as done the work gym) /=

cable fly motion Not crossovers I'll find a pic of what it is on the net one of these days and post it

150x10!
150x10
150x9
150x9
140x12
140x8
140x10

machine press
210x8!
220x4!
210x5
190x6

DB OH press
70x7
80x6+2
80x6+1
80x6
70x7+1

lever OH press not sure what these are called? They're unilateral and pivots on an axis.

180x10
230x5
200x6.5

lateral raise

35x10
45x8
50x6!
50x6
45x8
45x8

notes Initially upset that I didn't have more reps on my heavy BB press sets. But one, I didn't train shoulders or triceps directly this past week. And more importantly I probably dropped the bar an extra inch or two. This is where I will always fail on any BB, DB, IC, flat, or DC press. I don't know if it's chest strength or simply mechanics, but once it's going my chest almost always does the job and triceps never fail. It's one reason for the machine press, I get a stretch that feels as if it's actually behind my torso, really need to strengthen this point up.

I should note that an exclamation point doesn't necessarily denote a PR, but almost as does. It just means I was really happy with the set for some reason or another.

I felt so jacked today, it felt so good. I was walking past the treadmills and this obese dude says ima look like dat soon to the person next to him. Kind of thought WTF at first, but looked around and realized I was the biggest dude in the gym.

I tried snapping some pics but I couldn't get any to do justice what I really look/feel like. My chest looks drastically larger than I've ever seen it in my life, I'm so stoked about growing.That post workout high is getting the better of me, I'm usually pretty humble, appologies.

Behemoth
10-03-2009, 11:11 AM
high and wide leg press

3pps x 10
4pps x 8
5pps x 6
6pps x 6
7pps x 5
7pps x 4
6pps x 8
6pps x 4
5pps x 10

I may not take these as heavy next week. All the sets over 10 plates I really felt more in my quads than in my glutes and hams. WIth the lighter weight I'm able to bottom it out and roll my glutes off the seat really, really, stretching the hams and glutes like I want. In between each of those was a straight leg calf set too, anywhere from 6 -12 reps.

smith squats stepping way out and much wider than my free weight squatting.

225x8
275x6
275x6

seated calf
170x6
160x7
160x7

walking lunges
100s x 6
100s x 4

leg curl
140x6
140x6
120x8
120x10

Behemoth
10-03-2009, 11:17 AM
not real happy with the picture. happy with the progress but here's one for a front proportion idea. I think thats a particular strong point, from the front I look very well balanced however i don't think my posterior side one matches my front, and two is as well tied together.

Coke
10-04-2009, 02:42 PM
Good push day and leg workout as well man...ought to be pleased with that shot, looking thick.

twm
10-04-2009, 05:17 PM
looking real solid. great development all around. have you thought about adding deads back in?

Behemoth
10-05-2009, 06:03 AM
Roofing yesterday and my back went somewhat out. not so bad i can't walk or anything. Luckily a good nights rest has it feeling loads better. I plan on training arms today i don't see it givin me a problem. Hopefully another good rest will have it ready for back day.

Behemoth
10-05-2009, 06:11 AM
T - funny I've been thinking about that a lot this morning. I'd like to believe that giving it the work from bb rows tbars and sldls has made it resist this injury as much as it did. Really suprised with how good it feels atm. Problem is no way can i handle Squats sldls and conventionals in one week. I'd also have to move #1 leg day because right now it falls either one or two days after back. And no way should be squatting the day after dls. Gotta mock up a few new splits on my breaks today see if i can figure something out.

Behemoth
10-05-2009, 06:05 PM
preachers
70x8
90x4
110x7!
120x4!
120x2.5
110x6.5
110x4
100x8
100x8

CG bench
185x8
225x4
255x5!
255x4
255x4
245x5
245x4
235x5.5 - felt out of groove, drifted back and hit the catch
225x8

hammers
60x5!
60x4
55x6
55x6 dropset: 45x3

skulls
145x7!
150x5!!
150x5
140x8

notes I almost didn't train today. I was freaking beat from roofing yesterday and we started 10 hour shifts today. But I didn't work arms last week and I was already one day behind on them because of the roof yesterday so I dragged myself in. Stoked I did. I loosened up quick and could not believe my strength. PR's back to back to back all over the place. I was particularly stoked with the skulls especially already being prefatigued from close grip.

Weighed myself at about 7 pm late in the workout. 205.75! That was huge. I dropped creatine about a week and half ago so I figured that was going to lighten me up some. Plus I've been feeling tighter than usual and really thought I was maybe 198-199. I definetly feel bigger muscular wise so I'm very happy with this broad jump.

I think I made the right decision in orienting my training more towards strength. I feel like I was just stagnate trying to progress in the 8-12 range and I had all this strength just ready to break out of me. I could definetly go back a little lighter to my previous rep range and use more weight than had I not been going heavy lately. But I still feel like I can gain a ton more strength. With the exception of a few lifts I feel like I'm still holding back from my current potential. If I were to rack more I think I could handle more even now.

Behemoth
10-05-2009, 06:12 PM
Worked on a new split/routine. Should go something like this as follows. Right now I'm a day behind how I have it scheduled so one of these rest days will likely be eaten up this week to get it on for next week.

Monday, back day - weighted pullups, BB row, T-bar row, cable row, conventional DL, shrug, post delt work

Tuesday - off

Wednesday, chest and shoulder day - IC BB, IC DB, crossover of fly type motion, either machine press or IC smith touching chest (depending on where I workout), maybe pullovers ss'd with dips for seratus on some weeks, DB OH, Machine OH?, lateral raise

thursday, leg #1 - oly squat (or at least shoulder width), leg curl, leg x, smith calf raises on 4x4

friday - off

saturday, arms - CG Bench, Preachers, skulls, hammer curls. Maybe cable curls and v-bars depending on energy

sunday, leg #2 - high leg press, walking lunges, leg curls, either rotary machine calf raises or leg press raises (gym dependent), seated calf raises

abs to be thrown in intermitently. As well as other groups I feel I can train twice depending on feel. Likely biceps will get a second workout half way between, maybe traps on occasion, maybe shoulders. I play it greatly by feel.

Behemoth
10-05-2009, 06:15 PM
Good push day and leg workout as well man...ought to be pleased with that shot, looking thick.

Thank you coke! what's your real name brah?

Coke
10-06-2009, 12:05 PM
Thank you coke! what's your real name brah?

Terry...big arm day dude!!

Behemoth
10-06-2009, 05:35 PM
Back day today. Again, almost didn't train but this time i probably shouldn't have. Rest was crap. Diet was meager. Energy was nonexistent. I deadlifted today then my back went again. Not bad but i'm not doing my #1 Leg day this week i really need the extra rest. On a positive note i got videos of my bb rows that i'll figure how to get up soon. Right now i'm on my phone and not sure when i'll be at a computer or even how to do it

Behemoth
10-08-2009, 06:28 PM
pullups
bw x 8
+80x3
+70x4
+70x3
+60x4

BB rows
135x12
225x6
275x2
305x7!
305x6
305x5.5
295x6
275x9

DL
135x8
225x6
275x4
loaded on two more 25's, stood up, and knew I shouldn't proceed. back just got tweaked.

cable row
210x7
210x6
200x8

notes really crappy workout. I have myself to blame though. My sleep and diet are both very meager. I'm really busy and need to get on track and cooking some more good food.

Behemoth
10-08-2009, 06:34 PM
worked out and work and had no spotter. really needed one i fail mentally on bb presses before physically without one, and that's never good.

ic bb presses
135x12
226x6
275x3!
245x6
245x4
225x7

ic db presses
102.5x12 yeah found 4 - 1 1/4 magnetic weights and slapped them on, hurt my thighs when i rested them on them tho so i figured they weren't even work while
100x12
100x9
100x7

ic smith press wide, deep, paused
225x6
225x4
225x3.5

cable crossover
90x5
90x8
90x6
90x8
80x12

db oh press
80x9
80x6
70x10

lateral raises
40x4
50x8!
50x8
50x7

notes again, not happy with this one either. i'm slacking out of the gym and it shows in the gym. only gonna get worse. sunday night i start 12 hour night shifts for 6 days a week for the next few weeks (month+?). my split is going to be reworked yet again and almost inevitably scaled down.

I still need to find out how to upload my row videos, sign up on youtube maybe and link it? I'm going to try that right now.

Behemoth
10-08-2009, 06:53 PM
k, that was easier than i thought...

again, i've already stated i stand very upright and do not use strict form. LIke I said, I feel this is one lift where when done safely moderate "cheating" is acceptable to progress... also terrible light. I am fat yes, but not quite as fat as this video seems to think i am. I took a video today to try and get a still photo out of but couldn't capture anything I liked. I'll post it too

I don't know how to rotate these videos either, any help?

305x7

<object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/oqTrB0RsSYc&hl=en&fs=1"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/oqTrB0RsSYc&hl=en&fs=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object>

Behemoth
10-08-2009, 06:55 PM
275x9

<object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/udWV6ao1aQ0&hl=en&fs=1"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/udWV6ao1aQ0&hl=en&fs=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object>

Behemoth
10-08-2009, 06:57 PM
cannot pose

<object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/HeCCO4KMthk&hl=en&fs=1"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/HeCCO4KMthk&hl=en&fs=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object>

cphafner
10-08-2009, 07:20 PM
wow, I'm surprised I missed this journal until now. Always excited to see someone from the board competing. Looking solid in the picutres.

cphafner
10-08-2009, 07:21 PM
gotta move your hands on your around on the side of your waist more on your front lat spread.

Behemoth
10-09-2009, 06:22 AM
Thanks for checking in conner any plans to compete again?

Time+Patience
10-10-2009, 09:09 AM
I'm also in the same boat as you; I want to get into a competition this upcoming year, but I need to put it off to later in the year, so I too can work on my weakpoints.

In those earlier dieted down pictures you definitely looked ready for a competition.

A few notes on some of your comments... in regards to dieting a bit b/c you don't like the extra bulk, I see nothing wrong with going on a quick diet to drop a bit of fat and water. Since you want to add some muscle and you're noticing the gains from your strength lifting, I'd stick with what's working for you now, and just be 100% committed when you get into Competition mode.

I agree that it would be hard to get SLDL's, DL's, and Squats all in within one workout rotation. I do think you could possibly do that with a few modications...

You could continue with the 2 Leg workouts, but make those 2 sessions strictly Quads and then Hams.

For instance, I did 2 different Leg Curl machines Wednesday and then on Friday I did Leg Ext's, Front Squats, then another Leg Extension machine. From this I did not have much Hamstring invovlement on the Friday workout, and now today I feel the DOMS solely within my Quads, no Hams, Glutes, or Lower Back.

You could have a 2 week Leg and Back Cycling workout. One Week hit Hams hard and heavy, and do Quads moderate or hard if you are feeling it. The next week you could do all Leg Curls, no SLDL's, then go heavy on Quad day and maybe incorporate Conventional DL's. You could start with the Deads then do Front Squats and Leg Extensions. Your Hams, Glutes, and Low Back would get stimulation on the Conven. DL's, but they won't be recruited much on the rest of the Quad workout.

Or you could do 1 week of Quad and Hamstring work separately, then the next week do an all out Leg Day, incorporating both Quads and Hams, then do DL' later in the week with Back day.

I personally believe if you are looking to compete, then the best way to stand out is to have your Legs and Back as solid, thick and detailed as possible. And it appears that's what you want to do, so stick with it. Full Quads and Hamstrings are not common in the lower levels of BBing, so I'd do my best to make them stand out.

From your earlier lean pics, you look like you had a solid thickness, and you were rather lean. I'd work on the areas you think are lagging most and then just let your diet take over when the time is right.

I understand how frustrating it is when you are normally a decisive person, but I see work is messing your schedule up, and then having to live with the extra poundge sucks to look at in the mirror. That's where the vanity of BBing sets in, you enjoy seeing the leaner you, but you need some extra weight to get that extra muscle.

Good luck getting there man.

twm
10-10-2009, 11:12 AM
looking real solid. great rows and recent workouts... BF is definitely not 16%

do you know why, specifically, deads mess with your back? weird that squats are ok but deads are not

Behemoth
10-10-2009, 06:54 PM
I'm also in the same boat as you; I want to get into a competition this upcoming year, but I need to put it off to later in the year, so I too can work on my weakpoints.

In those earlier dieted down pictures you definitely looked ready for a competition.

A few notes on some of your comments... in regards to dieting a bit b/c you don't like the extra bulk, I see nothing wrong with going on a quick diet to drop a bit of fat and water. Since you want to add some muscle and you're noticing the gains from your strength lifting, I'd stick with what's working for you now, and just be 100% committed when you get into Competition mode.

I agree that it would be hard to get SLDL's, DL's, and Squats all in within one workout rotation. I do think you could possibly do that with a few modications...

You could continue with the 2 Leg workouts, but make those 2 sessions strictly Quads and then Hams.

For instance, I did 2 different Leg Curl machines Wednesday and then on Friday I did Leg Ext's, Front Squats, then another Leg Extension machine. From this I did not have much Hamstring invovlement on the Friday workout, and now today I feel the DOMS solely within my Quads, no Hams, Glutes, or Lower Back.

You could have a 2 week Leg and Back Cycling workout. One Week hit Hams hard and heavy, and do Quads moderate or hard if you are feeling it. The next week you could do all Leg Curls, no SLDL's, then go heavy on Quad day and maybe incorporate Conventional DL's. You could start with the Deads then do Front Squats and Leg Extensions. Your Hams, Glutes, and Low Back would get stimulation on the Conven. DL's, but they won't be recruited much on the rest of the Quad workout.

Or you could do 1 week of Quad and Hamstring work separately, then the next week do an all out Leg Day, incorporating both Quads and Hams, then do DL' later in the week with Back day.

I personally believe if you are looking to compete, then the best way to stand out is to have your Legs and Back as solid, thick and detailed as possible. And it appears that's what you want to do, so stick with it. Full Quads and Hamstrings are not common in the lower levels of BBing, so I'd do my best to make them stand out.

From your earlier lean pics, you look like you had a solid thickness, and you were rather lean. I'd work on the areas you think are lagging most and then just let your diet take over when the time is right.

I understand how frustrating it is when you are normally a decisive person, but I see work is messing your schedule up, and then having to live with the extra poundge sucks to look at in the mirror. That's where the vanity of BBing sets in, you enjoy seeing the leaner you, but you need some extra weight to get that extra muscle.

Good luck getting there man.

Damn bro, you been around the forums 3 1/2 years and only have 150 posts... I'm abliged that one of them is in here :hello:

Lots of good imput. And you're right, I'm progressing all around so it would be stupid to change something now (with regards to bulking/cutting/maintaining).

It never really occurred to me before, but I agree, dialed in legs and back really set a bodybuilder off. I think the same rings true for shoulders, IMO they're the one part that cannot be disproportionately large, they'll just tie everything together better. But back to the legs and back, yeah I may be screwed here... quads are fine, but from the back I feel like I don't even look like a bodybuilder. I don't know if it's the extra weight on me but the more and more I look at my back the more and more I'm disapointed in it. It just looks like a slab, my lats and upper trap fibers *exist* (but they are nothing to write home about) Furthermore, the whole middle middle of my back is just there, no discernable separation in muscle groups. Practically no erectors. large fat deposits on the lower back. Now onto my legs, I honestly don't know where my hams stand. To be 100% truthful I don't even know how to pose them from the side to make them push out. I am simply going off of critique of two people I had look me over when I was considering competing. And glutes, my ass is huge, but unfortunately it is not solid, heh. even when I've been at my leanest the ass end still looks like the coppertone baby all round heh. It makes sense that my legs are built this way because oly squatting has always been my staple because I wanted freaky quads... well they came at a price and now I wish I would have squatted wider for years. blah

Anyhow, still not entirely sure how much split will go. It's going to revert back to a more basic and less time consuming split. Just one leg day, then back, chest/delt, and arms. Going to try to keep them to around an hour and 15 minutes. Now they're typically 2 each.

I have to keep myself up all night tonight then go to bed at around 7 or 8 am tomorrow morning and sleep through the day to get myself switched over for night shift. I'll likely find myself down at the gym at work tonight since it's open 24/7.

Behemoth
10-10-2009, 07:00 PM
looking real solid. great rows and recent workouts... BF is definitely not 16%

do you know why, specifically, deads mess with your back? weird that squats are ok but deads are not

Nah, it's not just deads. I've thrown it out squatting before too. However I wear a belt on anything over 225 squatting and never do deadlifting. I really just shouldn't have even attempted DL's last week after hurting it roofing 2 days prior... I may have well made it through that workout and even improved it by making it stronger had I not hurt it so recently roofing. Stupid and stubborn I am.

Haha... now I fooled you with the really good light, and believe you me that is. The rowing video is really poor light and I look 20%. The messing around posing is awesome light and I look 10%. But trust me, on any given day standing front relaxed I'll pass for 15%... just don't ask me to prove it... it's embarassing haha

cphafner
10-11-2009, 12:37 PM
Thanks for checking in conner any plans to compete again?

Nope. I'm getting pretty old (30) and too damn busy between work and grad school. Just doing it for me now.

I'll be keeping any eye in here!

Behemoth
10-11-2009, 02:20 PM
So I made it down to the gym late last night for an absolutely ridiculous session. I got in there at 11:20 PM and it was after 3AM when I left. I knew I was going to be there for a really, really long time just because I had all night to kill so I brought extra food and was drinking shakes inbetween sets and muching on WW bread heh. I was the only one there the whole time (obviously) so I took advantage of it and took a good handful of videos training.

Anyhow, here's apendage day lol...

leg press real high and wide. ATF style. Let the sled bottom out and my arse and lower back roll up off the seat.

6p x 12
8p x 12
10p x 8
11p x 6
11p x 3
10p x 6
10p x 4

calf raises on leg press 7 sets corresponding with the same weight alternated between

CG Bench

138x8
225x6
265x5! last week did 255x5 so thought I could struggle for 265 for a tripple... but smoked past 3 and nailed 5... was pumped!
265x5! taped this one... smoked it too couldn't believe it. SO....
275x4! also taped... never thought I'd get more than 3. Began feeeling real crazy....
295x2.5! Funny thing is I have written down 285x2.5 and actually thoughts thats what it was. It wasn't until later that I was watching this video that I realized I actually had 295 loaded up lol oops. And yes, this was a fail with no spotter. I never lift with collers on so while it may be loud, it's really not a big deal :)

preacher curl
70x8
120x6 forearms hurting near wrist
120x3 forearms excruciating
switched to DBs on the preacher
50x5 still hurt but not as bad, didn't like the feel either
50x3

concentration curls
50x8
60x4

db lunges
100's x 10/10! taped
100's 10/10
100's x 6/6
100's x 6/6

4 more sets of calf raises on the leg press

skulls
160x2.5! taped
150x2.5 sharp pain in left tricep. Like it was starting to pull, got the tension off of it quick and I think it's all alright

curl machine
140 (stack) x 4
would have done more sets but was alternating these with the skulls and didnt even want to use my tri's as stabilizers just to play it completely safe.

leg curl
120x12
120x10
120x9.5
120x8 + a handful of 1/2's and 1/4's

seated calf
170x8
160x8
160x11
135x11


notes This was badass. Loved every minute of it. My music blaring, the place to myself, screaming, grunting, bouncing around to the music for 3 hours straight I was in the zone

Coke
10-12-2009, 10:06 AM
What a way to be hanging out in the gym, lol...numbers are huge!!

Behemoth
10-12-2009, 08:06 PM
What a way to be hanging out in the gym, lol...numbers are huge!!

Thanks man it was a blast. And i guess since i'm nocturnal now and i get one day off a week i'll probably be doing this again... What else am i gonna do all night lol

twm
10-13-2009, 06:26 PM
sick session. i get workouts like that every now and then where i'm hitting all my numbers and then some.

i was curious.. when you're dieting down, do you time carbs? or do you just do calorie restriction?

Unholy
10-13-2009, 07:26 PM
Wow, your strength AMAZES me. Take it from someone that struggled with 185 x 5 x 5 today lol.

I think You have a very solid base. The experience from your last prep should help you with any future competition plans you may have. I know being bodybuilders we have a skewed idea of what we would like to look like. In reality though if you cut down to stage leanness there is no doubt in my mind that you would do VERY well in the novice class at your first show. Bring some freaky conditioning to the table and don't worry about the rest. I think you guys don't realize how much of the judging weight is placed on conditioning at these natural shows. Sure you need good musculature but if you look at who takes home the trophies its usually the most peeled guys in the weight class. I really hope to see you buckle down and pick a show. I'll certainly be following along.

Unholy
11-23-2009, 09:19 AM
Im calling you out.

Slacker!

E-hug.

Behemoth
11-24-2009, 01:28 AM
Haha partially true... I just finished 6 straight weeks of 72/wk nightshifts last fri/sat. Training was definetly sub-par for all but maybe the last week. I've killed it the few days since. I moved 2 weeks ago and haven't got internet yet, long posts are a pita from the phone. I do plan on updating soon tho. In general updates I was barely over 200 this am and my big lifts (ic bb, sqt) are stagnant or down, but they haven't been hit with the intensity necessary. On positive notes my biceps, hamstrings, and calves (all weakpoints) have undenyably grown substantially. Along with chest and shoulders (hit a db oh pr 100x6 last week) . Still not certain my back is progressing at any noteworthy rate, however I have deadlifted carefully the last three weeks with no back discomfort, which is huge. Recently started supplementing with cla (6.5g actual cla/day) and I. Swear it must be placebo but in one week it seems like my uneven fat distribution is improving.

I need to try and sleep now, its 330 am... switchin back from nights is a bishh

Time+Patience
11-24-2009, 12:30 PM
Im calling you out.

Slacker!

E-hug.

I was just getting ready to pull up this thread!

I remember you saying that you were going to be putting in some serious work. I remember those days.

How many hours are you going to be averaging now? 72 hours per week means mad overtime pay, unless you are salary.

Behemoth
11-24-2009, 01:21 PM
Naww the OT is done and overwith now, back to 40 hours so I can get some serios training, eatin, and sleepin in! Actually my circadium rythym is completely f'd up. I couldn't stay awake past 730 last night then woke up at midnight and never fell back asleep before work... hopefully we fix this during some time off for turkey day.

Behemoth
12-03-2009, 08:59 AM
Suppossed to get the internet today so should be able to post some real updates.. killer back workout yesterday... am progressing with dls without any real back discomfort... hopefully back at my pre injury numbers before I quit doin em for 4 years real soon

Behemoth
12-07-2009, 07:07 PM
Comcast was unable to hookup my internet last week but they did they job today! Time for some update! I'm going to go back just one series of workouts as updating since my last ones would just be ridiculous and take wayyy to much time.

Behemoth
12-07-2009, 07:12 PM
arm day (11-27-09)

CG Bench 135x12
225x8
275x3+2
275x3+1
265x4+1
245x6
245x5
225x7

preacher curls
90x8
130x8
140x5!
140x5!
130x8!
130x8!
130x6
130x5

v-bar pushdowns
95x12 (stack)
120x8! (stack +25)
140x5! (stack +50)

cable curls
95x8! (stack)
95x7!

skulls
140x6
140x6

hammer curls
60x5
65x4!

Behemoth
12-07-2009, 07:21 PM
12-2-09. long delay between workouts because I was away at hunting camp.

back day

DL
135x8
225x6
226x6
315x4
355x2 (sorta PR... did 405x2 4 years ago. Back injured @ work and never able to consitantly train above 315)
375x2!
315x6

front pulldown machine supinated
100x10
130x6
140x6 (mighta been stack, can't remember?)
130x7 dropset: 100x6

High row machine
100x10
120x5
110x7 DS: 90x5

BB row
135x12
225x10
275x8
275x8

BB shrugs
315x10
365x8.5
365x9
315x13

reverse cable flyes for post delts
15x10
17.5x6
17.5x6
15x9

notes I clipped a coupon for buy one get free gym membership at an alternate gym. Manager let me use it for 1/2 price on the year so i joined this one also. I've trained here before and LOVE IT! Notably their back equipment is just unlike any stretch/feel/pump/doms whathave you that I've ever been able to hit. I feel my back contracting on those two machine unlike I'm able to do with any other BB, DB, or machine equipment.

Behemoth
12-07-2009, 07:30 PM
hamstring targeted leg day (12-3-09)

seated leg curl
135x10
165x10
195x10
225x5
210x5
180x8 DS: 150x8

leg press very high, very wide, very deep. back rolls up off pad.
400x10
400x12
490x12
580x10!
670x8!
760x8!
850x6!
670x10!
(corresponding straight leg sets up calf raises after each set. however was unable to get the weight lifted off the pins with anymore than 670 so the 760 and 850 sets didn't have raises after them. Capish.) oh, reps were 15-20 for first few and around 9-12 for the 670.

bb lunges
135x8
185x6
205x6!
225x6!

only second time every doing these with a BB. I think I got more in me than this...

seated calf
135x10
160x8.5
160x7.5

unilateral leg curl different machine than the opener
100x7
80x15
80x15

Behemoth
12-07-2009, 07:42 PM
chest/shoulder day (12-5-09)

IC BB
135x10
185x4
225x4
275x3+2
275x2+3
245x4+2 trying to touch, spotter says 1" off.
225x3+2 touching

IC DB
100x6.5
100x5.5
100x4.5
way deeper than I ever thought possible, those BB presses made me realize how far you could drop the weight. Pretty sure the entire DBs were below my chest which is why the reps are so down.

cable fly type motion
150x8!
150x7
140x8
130x7.5
130x7

machine press
220x3!
210x5
200x5 DS: 160x3

DB OH
90x3
85x5
80x6

lateral raises
50x8
55x6
55x5
50x8

unilateral lever OH press
140x8
180x8
230x4!
230x4.5!

notes compared to previous chest/shoulder workouts these numbers look do this workout no justice, but numbers aside this was actually a great workout. I want to also note (although I'm pretty sure I never posted the workout) that at the gym at work I hit 100x8 on DB OH press... there is absolutely no question in my mind that those dumbells are SIGNIFIGANTLY off as I could have NEVER handled that weight at this gym. They had always felt much lighter there but now I have no question somethings not kosher with em.

Behemoth
12-07-2009, 07:57 PM
quad day (today, 12-7-09)

squats shoulder width. ATF.
135x8
185x4
225x4
275x2
315x2
355x1.5!
315x6
315x5
315x5
245x20!

smith calf raises
225x13
265x10
265x10
285x10!
305x10!
305x10!

unilateral leg X
130x10 (together)
150x8 (together)
150x8 (together) into 150x5 done unilateral
150x8 "" 150x2 ""
(150 is stack)

seated calf
160x10
160x10
170x10!

notes Man, I want to write so much about this workout! I almost didn't train this today because I had done the previous leg day only 4 days prior. DOMS were gone but I really debated whether I needed another day of rest or not. Turned out to be one of the (if not thee) best squatting sessions of my life. Previous PRs were 335x2 last week and I think somewhere in the neighborhood of 325x4 several years ago.

Yes I did get stuck in the hole on the second rep of 355. I really wanted that double but oh well. No spotter... I threw the weight off of me and crashed forward onto my knees... split open my right knee and started soaking my literally brand new, white as the snow $125 polo rl gym pants lol... didn't care. bandanged it and wrapped it up and kept going. 315's felt lighter than ever before. 245x20 was like it didn't exist. It almost felt like the bar between the adrenaline and the previous heavier sets. I could have repped more but was literally seeing stars and blacking out around 16.

Behemoth
12-07-2009, 08:04 PM
I also want to note that my back feels better than it has in years. I've gone at least 6 or 7 weeks without even a minor flare up. Knock on wood, I know it's inevitable but I'm just praying I stay away from the deabilitating sudden wrong movements that put me damn near unable to walk for several days.

Behemoth
12-09-2009, 03:38 PM
quad pic after mondays workout. mirrors all dirty and bad lighting, I'll try to find some more legit light around my place and get a better one soon.

Behemoth
12-09-2009, 05:59 PM
arm day

CG Bench
135x8
225x6
275x3+2
285x2+1
275x3
245x6

preacher curls
90x8
110x4
130x4
130x3.5
120x4
110x6

I have been counting the weight on these wrong. Preivous workouts I mis-added, I'm going to go back and recorrect those the best I can and figure out where PR's actually are, I still don't think any of these were.

V-Bar pushdowns alternate gyms cables, but felt pretty true to last weeks weight also
120x8 (stack +25)
140x5 (stack +45)
140x6

cable curls
95x4.5 (stack)
90x6
90x6

Here, I messed around with a few other exercises trying to mix it up including a few machines didn't bother recording these sets

reverse grip bench should width
185x8
205x4
225x4
235x4

hammer curls
65x5!
65x4
65x5!

notes awful workout. really nothing good to write. I'm going to completely revamp this day and drop these excercises, they're played out. Preachers have bothered my wrists pretty bad in the past but today was just excruciating, they need done away with. I also have some pretty bad tennis elbow, pressing movements don't bother it but extension ones (skullcrushers and machine ext) really do. Since I'm dropping CG bench I'm more than open to any good suggestions for triceps, right now all else I can think of is dips or DB overhead extensions (greatly dislike the latter).

Feel pretty flat in the arms but I snapped a few, I'll upload them when I get a little more time. Have a nice evening.

Time+Patience
12-09-2009, 07:32 PM
You have a strong upperbody!!

I'd love to be pressing those weights.

It's great to see you hitting a handful of PR's.

There's nothing better than a PR on one of the tougher exercises.

Good lifting, and I hope that back keeps right.

Time+Patience
12-09-2009, 07:37 PM
arm day Since I'm dropping CG bench I'm more than open to any good suggestions for triceps, right now all else I can think of is dips or DB overhead extensions (greatly dislike the latter).

Feel pretty flat in the arms but I snapped a few, I'll upload them when I get a little more time. Have a nice evening.

I've always disliked Overhead DB Ext's as I could never get a good feel on these, I always felt some pinch in my delts/rotators. I then turned to the Overhead BB Ext's and I can say that I like them much more. It's a small change, maybe it will be enough to be enjoyable.

Another side note on tricep work, I always noticed that I enjoy higher reps for triceps, the low reps aren't ideal for me, but when I get 10 and higher, things are running better.

I know what it's like when you can't get favorable lighting for some pictures, because you want to look your best when you're showing Wannabebig....:nod:

Coke
12-10-2009, 09:33 AM
Quads are looking super in that pic.

Great update(s), moving around big numbers.

Behemoth
12-10-2009, 06:24 PM
You have a strong upperbody!!

I'd love to be pressing those weights.

It's great to see you hitting a handful of PR's.

There's nothing better than a PR on one of the tougher exercises.

Good lifting, and I hope that back keeps right.


It has soo far brother, it's been like winning the lottery for me. I'm not sure how much upper vs. lower body strength stacks up but I sure as heeee-ell know I've been having more fun training my lower lately. This coming from a guy who normally despises anything to do with leg training I guess it just the PR's I've had that makes me look forward to those days more than any others... for now heh...

Behemoth
12-10-2009, 06:30 PM
I've always disliked Overhead DB Ext's as I could never get a good feel on these, I always felt some pinch in my delts/rotators. I then turned to the Overhead BB Ext's and I can say that I like them much more. It's a small change, maybe it will be enough to be enjoyable.

Another side note on tricep work, I always noticed that I enjoy higher reps for triceps, the low reps aren't ideal for me, but when I get 10 and higher, things are running better.

I know what it's like when you can't get favorable lighting for some pictures, because you want to look your best when you're showing Wannabebig....:nod:


Yeah I don't like the DB ext either really, plus they'll probably bother my elbows. And about the light... I'm still lookin for that sweet spot in my apt to fool you all (=

Behemoth
12-10-2009, 06:33 PM
Quads are looking super in that pic.

Great update(s), moving around big numbers.

Thank you Terry

Behemoth
12-10-2009, 06:48 PM
back day

DL
135x8
225x6
225x6
315x4
365x2
385x2!
315x6
315x3

front pulldown machine
120x6
150x4! (stack)
140x8
130x8
130x6 DS: 100x6
120x9 DS: 90x4

high row machine
120x6
110x7.5
110x8
110x6.5 DS: 90x4
100x8 DS: 80x8

BB row
135x12
225x10
275x8
275x8

BB shrugs
315x12
365x8

notes This was a really bad workout. I had no business being in the gym today. Very poor diet and very poor rest: read I was out with my friend very very late. Don't judge me.

I should have trained this day tomorrow, however, gym A has the back equipment that I prefer to use, and tomorrow they're closing at 6 for a christmas party... stupid. So the workout was today or saturday or at gym B tomorrow. If I trained this day on saturday I was worried my legs wouldn't be sufficiently recouped enough for hamstrings on sunday one day after DL's. If I trained at gym B I don't get anywhere as near or a good workout as gym A for back. So I chose to train today. I shouldn't have, I really shouldn't have. Oh well.

I'm going to try to get a few decent pictures now, hopefully.

Behemoth
12-10-2009, 07:27 PM
Maybe not any pictures. My new phone takes DVD quality videos but lacks the most basic software to capture a single frame picture out of it... unbelievable.

Coke
12-10-2009, 07:30 PM
Maybe not any pictures. My new phone takes DVD quality videos but lacks the most basic software to capture a single frame picture out of it... unbelievable.

None of these cell phones produce any quality pics imo...that's some fine back training bro.

Behemoth
12-10-2009, 08:26 PM
None of these cell phones produce any quality pics imo...that's some fine back training bro.

Thanks Terry. Droid does lol. I'm not impressed with its pictures but the video is jawdropping

Time+Patience
12-12-2009, 06:26 AM
Didn't make this comment... The Legs are looking solid, and still lean by the way. That tear drop, is it more of a genetic factor, or have you trained with a focus on developing the inner part of your quads? Your legs look pretty symmetrical, I wish mine were more symmetrical.

How's your confidence level right now within your workouts? I see you still hit a few PR's for a workout you think you should have waited on. Looks like you're focusing really well.

I'm hoping to see a string of !'s from you over these winter months.

Behemoth
12-12-2009, 01:38 PM
Didn't make this comment... The Legs are looking solid, and still lean by the way. That tear drop, is it more of a genetic factor, or have you trained with a focus on developing the inner part of your quads? Your legs look pretty symmetrical, I wish mine were more symmetrical.

How's your confidence level right now within your workouts? I see you still hit a few PR's for a workout you think you should have waited on. Looks like you're focusing really well.

I'm hoping to see a string of !'s from you over these winter months.


What do you mean you didn't make this comment?

Legs are progressing steady, I'm very anxious to cut to see what they look like. I'm enjoying training them more than upper body which is completely uncharacteristic of me.

The teardrop is definetly trained for. When I was first getting into lifting and found WBB I was a big fan of bigchaseychase (anybody know what happened to him BTW?) and thought his quads just looked awesome so I mimiced his training. Namely centering my leg workouts around olympic style or at least under shoulder width ATF squats. I actually did a whole bulk with nothing but these for my leg workouts. I've also always been a big fan of leg extensions which smoke my teardrop. They're not really all that symetrical (nothing on me is really) but after you made this comment I gave them a look over and they have evened out a little bit during this bulk.

As far as confidence and focus in the gym it's good. I go into every workout pretty much knowing I'm going to hit at least one or two PR's, hopefully more. As far as body appearance I've outgrown sooo much or my clothes and am not used to have to dress as baggy as I am and am a little rattled on days. If I weren't getting stronger I'd probably scale the diet back and recomp myself a bit, but this strength is addictive and I know it's making my muscles grow (even if my fats increasing also).

I read your post before I hit the gym this morning/afternoon and kept thinking... get those !'s for your journal... your post really motivated my workout today and I thank you for your interest in my journal brother.

Behemoth
12-12-2009, 01:50 PM
hamstring targetted leg day

seated leg curl
165x10
195x8
225x8!
240x6!
240x4.5
225x5.5

leg press high, wide, deep.
400x10
580x10
760x8
850x8!
940x6!
940x6!
850x6 really wanted 10, getting really fried though

leg press calf raises
400x20
580x15
760x10

bb lunges
135x6
186x6

seated calf raises
170x8!
180x9!
190x8!
190x8!

unlateral leg curls
100x7
90x10
90x10

notes uh oh... the inevitable happened. My back got a little tweaked. I felt just a slight little jab down there on a few occassions yesterday at work. Not even pain, just noticing a tweak is the best I can describe it. It felt good today until after the first set of lunges, I felt that tweak again. I gave it one more set and it was still there so I just left it be.

I'm not really upset about it, I know it's inevitable I'll have things like this happen. It's not hurt, it's not bothering me at all, it just feels like it's a little out and I don't want to risk anything. I'm fairly confident a few days babying it will have it 100% again.

Other than that this was a pretty decent workout. I don't really like how much my quads get recruited on this day but I don't really see any other way around it. My hams feel more solid than they ever have in my life (even after a good workout at my leanest times) so I know they're growing. I guess as long as my quad day isn't hindered by this (which it hasn't bee yet) then I will keep training with these exercises. Don't change it if it ain't broke.

Sidior
12-12-2009, 01:54 PM
Quads look great in the pic, keep up the solid work man!

Behemoth
12-12-2009, 02:04 PM
Quads look great in the pic, keep up the solid work man!


Thank you brother. It's really humbling to see the big numbers put up around here... seeing your sig reminds me of how much room there always is to improve

Time+Patience
12-13-2009, 08:29 AM
What do you mean you didn't make this comment?

The teardrop is definetly trained for. When I was first getting into lifting and found WBB I was a big fan of bigchaseychase (anybody know what happened to him BTW?)

If I weren't getting stronger I'd probably scale the diet back and recomp myself a bit, but this strength is addictive and I know it's making my muscles grow (even if my fats increasing also).

I read your post before I hit the gym this morning/afternoon and kept thinking... get those !'s for your journal... your post really motivated my workout today and I thank you for your interest in my journal brother.

I meant to say "I didn't make this comment YET", since you had posted the pics a few posts ago, I have been meaning to comment on 'em.

I remember BCC, he was massive, and young to at the time. I assume we are about the same age, but he was really really into BBing, it was inspirational! I'm curious what he's up to now, and how he's developed.

A nice teardrop like your's or Shawn Ray's, is just beautiful, I'd have to hit the teardrop hard to get it close to yours. My legs are horribly unsymmetrical. My right quad separates better, but my left quad always has these nice deep striations in my outter quad, but the quads separate horribly on the left.

I know WBB has mostly PLer's and I got onto this site for that purpose, but I like following anyone into BBing, especially the guys around the same age, thus my interest in your journal, and you have good development and strength to boot, so it's impressive seeing the weights you handle. You'd definitely be someone I'd train with. I've only have a few good partners, and always for short periods of time.

I first fell in love with BBing at 14, so I'm going to get into a contest in 2010, FINALLY. I'm still looking to go into something around Summer-Fall to add more size and really focus.

When do you have plans of competing? And where?

I know you're from PA but what part: Eastern or Western?

If you have an idea of when and where you'd compete this year, I'd be all for looking the same contest, barring the drive... I know Pittsburgh is an area I could get to. Entering a comp. together might add a little extra fuel to the fire and some motivation knowing you got someone to progress and diet with, also someone to relate to.

Let me know your plans, b/c I'm ENTERING a contest, since I've been putting it off 4 WAY 2 LONG!!!

Time+Patience
12-13-2009, 08:32 AM
I read your post before I hit the gym this morning/afternoon and kept thinking... get those !'s for your journal... your post really motivated my workout today and I thank you for your interest in my journal brother.

Haha, after reading your journal I said "I'm going to use those !'s in my journal".

I've been getting them every workout. It would be nice to get a nice string of them huh? I still have a ways to go for my pressing movements to add any !'s.

Behemoth
12-13-2009, 04:35 PM
I meant to say "I didn't make this comment YET", since you had posted the pics a few posts ago, I have been meaning to comment on 'em.

I remember BCC, he was massive, and young to at the time. I assume we are about the same age, but he was really really into BBing, it was inspirational! I'm curious what he's up to now, and how he's developed.

A nice teardrop like your's or Shawn Ray's, is just beautiful, I'd have to hit the teardrop hard to get it close to yours. My legs are horribly unsymmetrical. My right quad separates better, but my left quad always has these nice deep striations in my outter quad, but the quads separate horribly on the left.

I know WBB has mostly PLer's and I got onto this site for that purpose, but I like following anyone into BBing, especially the guys around the same age, thus my interest in your journal, and you have good development and strength to boot, so it's impressive seeing the weights you handle. You'd definitely be someone I'd train with. I've only have a few good partners, and always for short periods of time.

I first fell in love with BBing at 14, so I'm going to get into a contest in 2010, FINALLY. I'm still looking to go into something around Summer-Fall to add more size and really focus.

When do you have plans of competing? And where?

I know you're from PA but what part: Eastern or Western?

If you have an idea of when and where you'd compete this year, I'd be all for looking the same contest, barring the drive... I know Pittsburgh is an area I could get to. Entering a comp. together might add a little extra fuel to the fire and some motivation knowing you got someone to progress and diet with, also someone to relate to.

Let me know your plans, b/c I'm ENTERING a contest, since I've been putting it off 4 WAY 2 LONG!!!


I've google searched Chase in the past under BCC, bigchaseychase and his full name you come back with nothing past 2002 or 2003. I honestly thought he'd be on his way to the IFBB by now but either he's still at it in private and kept a low key or got out of it. Would really love to know what he looks like now if he has still be building though.


I wouldn't compare my teardrop to shawn rays. Sure it may be a strong point on my legs but his looks like gregg valentino strapped him down and shot synthol into it, in a good way though lol.


I live in western pa. About 45minutes NW or pitt. Less than 10 minutes from OH actually. I went to OCB iron city classic last spring and it was exactly the kind of show I would be looking to do. Fairly small, competition didn't look too steep, close to home... good for a first show. If I am to do this one I would need to decide very, very soon though because it's an april or may show. The other OCB shows around pitt are in the late summer or fall... they're all less appealing to me. I haven't looked into other federations tho.

Would be pretty awesome to both enter the same show, that would really kick up the motivation and drive to it I think. Plus comraderary (sp) and encouragement along the way.

Behemoth
12-14-2009, 06:58 PM
chest and shoulder workout

IC BB Press
135x10
135x8
225x4
285x2+1! 3" off
285x2+1! "
275x4+1! "
275x2+2 "
245x4+2 touching

IC DB Press
105x8
115x5
115x3.5
105x6

None of these are PR's. I did 120x4 last jan/feb then tore a pec, took 5 weeks off of chest. Diet started a few weeks after I started training chest again so it never made it back up there. Oh yeah, this gym doesn't have 110's. They go 100, 105, 115, 120, (don't think there's 125's) but it does have 130's. Not the best for incremental moving up but at least they go heavier than I'll need for quite sooome time!

DB Flyes
60x9
65x7
70x6
65x7
Not sure if any of these are PR's, going to have to look back into some older logs but I don't think they are or even close.

DB OH
90x6!
85x6
80x7

DB Lateral Raises
55x8!
60x4.5!
55x7.5
55x6 DS: 40x6

Gym Notes
Not terribly happy with this workout, hit some PR's but just wasn't in the zone or something. Feel like it could have and should have been better.

I think I've ate 3.5 maybe 4lbs of chicken breasts and 24 oz of eye of the round in the past two days, on top of eggs, cottage cheese and probably 5 or 6 shakes a gallon of milk etc etc. Been crushin' that eating. Don't think I'm over a true 205 though. I saw 210 a few days back but that was late in the day and definetly not a true weight at all.

Coke
12-15-2009, 02:58 AM
Wow, gonna be getting huge if you keep eating that way...keep up the good work man.

Unholy
12-15-2009, 07:50 AM
Im catching up to you on weight! I saw a 201 last night butt naked haha!

Behemoth
12-16-2009, 07:09 PM
Wow, gonna be getting huge if you keep eating that way...keep up the good work man.

Thanks Terry, I'm putting in the work all day in and out of the gym so, I hope so eventually.

Behemoth
12-16-2009, 07:23 PM
As I noted after last saturdays hamstring/glute workout my back was not feeling 100%. I thought it would subside by todays workout but was up down worse and better. I debated long and hard all day whether to train today.

I shouldn't have, it was risky and foolish but all went well. I soooo desperately wanted to rack 355 again and shoot for 2-3 then try for 375 but I couldn't let myself do it. I spent a little more time warming up and my back felt tight all along. I decided to stay at 335 for a few sets and just hold off with it. I belt anything over 225 on squats this is actually when it started feeling better. My 315 warmups the pinch was pretty much gone. Hit PR's on 335 but decided to stay at that. I actually feel like the squatting improved my back today. Like between the tight belt and the weight pushing down everything moved back into place, right now it feels 100% but we'll see about tomorrow.

confession! I taped myself squatting for the very first time ever today. I know when I started squatting it was unquestionably ATF, I must have gradually lost flexability and consciousness along the way as now what I thought was damn near rock bottom, is really only parallel. I'm satisfied with parallel and not worried about going deeper at the moment (probably work with that after I continue to add some more weight). I just feel bad advertising them as so for so long when they're not. I assure however they still are slightly under shoulder width heh...

K 'nough talking... numbers:

Behemoth
12-16-2009, 07:32 PM
quads

squats
135x10
135x8
225x6
225x6
315x4
315x4
335x4! recorded
335x4! recorded
335x4! recorded
275x20!! recorded. questionably the hardest set of anything I've ever done in the gym

smith calf raises
275x14
325x9!
325x9!
325x10!

leg X done unilaterally
155x8! stack and the 5lb increment thingy :rolleyes:
155x8!
155x8!

seated calf
180x9
200x8!
200x11!

abs feet lock in, ass is supported on rollers, uperbody hangs off the end kind piece of equipment

+25x8 plate held steady a few inches above my head
+25x8
+25x8

notes lotsa PRs. Wanted some in the form closer to 1RM's but should not be complaining. I will upload some of the videos hopefully after this post.

also note that I thought I kept hearing small rips during my squats. Afterwards went to take a pic and couldnt pull my boxers up much past half thigh. and then noted the 6" and 4" rips in each thigh. Not the crotch, this was a first.

diet and sleep notes 10/10 could not be nailing either better right now.

Behemoth
12-16-2009, 07:48 PM
335x4 first set. I have the next two sets taped too but don't really see the point unless somebody really wants to see them heh. Sorry they're crooked, I don't know how to turn them


<object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/YkRFrfZcxbY&hl=en&fs=1"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/YkRFrfZcxbY&hl=en&fs=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object>

Behemoth
12-16-2009, 07:54 PM
haha didn't even notice the ball rolling across the background til now

Behemoth
12-16-2009, 07:55 PM
275x20. No justice is done in this video for how difficult this set actually was. I should have tried to get my face in it somehow. Oh well.

<object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/OQM1zAiHCtw&hl=en&fs=1"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/OQM1zAiHCtw&hl=en&fs=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object>

Behemoth
12-16-2009, 07:59 PM
4 to 6 sometimes 8 of these a day depending on how much chicken I feel like eating lol.

Second one is 1.75lbs of WW spagetti and 2lbs 96/4 ground.

Behemoth
12-16-2009, 08:01 PM
Here's my boxers. I also just noticed big time stretch marks pretty much right where those rips are... yikes

Coke
12-16-2009, 10:45 PM
Them are some super squats, went nice and deep...like the food porn too, lol.

Behemoth
12-17-2009, 06:17 PM
arm day

CG BP
135x10
185x6
225x4
285x2+1 almost had the third
275x3+3
275x3+3
245x6+2
245x5

IC curls
40x8
50x4
60x5!
60x5!
60x4!
60x4!
55x8
55x7

dips just outside the torso grip
+45x10
+90x8! been a long time, pretty sure that's a PR
+135x4!
+90x5

lying cable curls Never did these before. Really like them.
160x10
170x10
170x8
180x6

Notes Chest day was 3 days ago and chest still very DOMS'd. In general I think most people throw around the word "overtraining" nonchalantaly and really have no idea just how far they can push their body and still gain. But on this rare occassion I'll admit I should have waited at least one probably two more days to train these exercises.

I was having a lot of trouble stepping off the platform and keeping the weight from swining while getting started on the dips. Not sure if I'm going to stick with these or not, didn't really feel much from em.

Diet I don't count calories or weigh food when bulking, but I will one of these days to get a better idea of where I'm @ currently. Right now the last few workout days have looked like this:

Meal one:
1 maybe 1.5 cups oats with splenda and cinnamon and about a cup of skim milk
2 scoops whey in skim. If I have time I'll make a shake with lowfat/low sugar yogurt and a banana cocoa powder and splenda but usually just whey in milk.

Meal two:
about a lb of chicken breasts
can of potatoes
banana
2 lowfat string cheese sticks
and on cold days where I've been working outside some soup or chili from somewhere nearby if there's a store in the vicinity

Meal three:
.75-1lb eye of the round with some olive oil smeared into it
(cautious of any carbs here because this is right when I get home from work and about 1 hour before I go to the gym. I usually crash in my workout if I eat carbs here)

Meal four:
2 1/2 scoops whey in water
about 1 cup of raisen bran maybe 1/2 - 3/4 cup skim

Meal five:
2 1/2 scoops whey in water, 1 scoop creatine/dextrose mix
2 very large bananas

Meal six:
Either a few more chicken breasts or steaks
and right now while I still have it a very large platefull of WW spagetti with 96/4 ground.

I wake up in the middle of the night to 3 or 4 times to wiz. When I do I drink a cup or two of skim each time.

If I'm not training some of those shakes are likely more meat, poultry, eggs, or LF cottage cheese.

sleep has been 8-10.5 hours per night.

supps are
whey
multi vit
1500mg vit c
B-150
8g CLA ("74%-84%" actual)
5g fish oil
1.5g glucosamine/1.2g chondroiton
walmart creatine/dextrose concocsion (postWO)
kre-oxi pump (preWO)

Behemoth
12-20-2009, 07:24 PM
Back night at gym B

DL
135x10
135x8
225x6
225x6
315x4
315x4
365x3
365x3
365x3
315x8

Barbell Rows
135x15
225x15
275x12
315x7!
315x6!
275x12

Wide Pulldowns
180x10
200x10
220x8! Never used this machine but no doubt these were PR pulldowns
240x7!
240x6! DS: 180x6

Row Machine
210x8!
230x6!
250x5.5!
230x6!
230x6! DS: 190x6
210x9! DS: 170x6

Smith Shrugs
315x16
405x8!
405x6!
365x12!
365x12!

Post Delts (Reverse fly kinda deal with a cable)
15x10
25x7
20x7
15x10
15x10

Gym notess Lower back was tweaked. Since squatting with a belt fixed it a few days ago I figured I'd try deadlifting with a belt tonight and see how it felt (normally I only belt squats). Sure enough now it feels great again. I can't really blame my deadlifts on it, I simply felt very weak on them. Got me into a bad funk and I was already foreseeing a short, crappy workout before they were done with. Luckily I hit some solid rows and the workout picked up after that. I really hope I can get some decent deadlifting in before this bulk is complete. Right now it's not looking too promising. I don't want to be habitually stuck with a lagging lower back when lean.

cphafner
12-20-2009, 07:38 PM
I wake up in the middle of the night to 3 or 4 times to wiz. When I do I drink a cup or two of skim each time.



I keep a shaker in my bathroom for this. Shake it up while I'm pissing knock it back and hit the sack again.

Workouts are looking strong. 3 plates on dips is ace.

twm
12-21-2009, 06:10 AM
looking solid. i see that 275x20 up there haha.. those x20 sets are brutal. do you have the show you want to do planned out?

Coke
12-21-2009, 10:26 AM
Digging the back and trap day dude.

Behemoth
12-21-2009, 06:57 PM
I keep a shaker in my bathroom for this. Shake it up while I'm pissing knock it back and hit the sack again.

Workouts are looking strong. 3 plates on dips is ace.


Warm protein shake... that's gross Conner.

Behemoth
12-21-2009, 07:00 PM
looking solid. i see that 275x20 up there haha.. those x20 sets are brutal. do you have the show you want to do planned out?

Yeah 20 reppers are out of this world.

As for the show, I really don't know. I typically start my diet each year in march but may start early feb this year so a spring show would not be out of the question. The more important dilema is finding someone to train me in posing. That is where all my angst lies.

Behemoth
12-21-2009, 07:01 PM
Digging the back and trap day dude.

Always good for some props Terry, I appreciate your feedback brah

Behemoth
12-21-2009, 07:07 PM
Couple a crappy pics. Bear with me, my "do it all phone" doesn't have a camera timer. So here's some myspace type fashion photos of me with my phone taking pictures of myself :)

Oh, I'm really dry in the first one. Not that lean. True morning weight is consistently 202-203lbs. A little aggravated with this, but holding firm with what I'm doing a short while longer before either jacking the food up (oh God no) or taking a week way down then back up.

Behemoth
12-21-2009, 07:13 PM
Pretty standard bi-weekly grocery store run.

This is what a bodybuilders cupboard should actually look like :)

Coke
12-21-2009, 09:54 PM
Good to see you in those shots, would be much better off with some regular pics though to document as you change and evolve.

Behemoth
12-21-2009, 10:16 PM
I agree brother. I took a whole handful and came up with nothing, I only posted those because its been forever since I've done so. I don't really have any other way ATM tho...

Unholy
12-22-2009, 07:07 AM
Rory, if your not gaining. I would really consider tracking cals a bit better. Or giving yourself a more thought out meal plan.

I think you could use a Significant bump in carbs and I feel your protein is very very high. From what you posted it looks to be 300g+/day.

Looking good.

As far as dieting for a show, I would give myself around 20 weeks!

There are tons of shows in the summer. Both INBF/OCB. www.naturalbodybuildingevents.com

Behemoth
12-22-2009, 04:05 PM
Rory, if your not gaining. I would really consider tracking cals a bit better. Or giving yourself a more thought out meal plan.
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Very condescending. I've bulked tracking cals meticulously and it's not worth the time, theres little point. I eat well over maintanence everyday, absolutely no question about it. My food choices are immaculate. By traditional reasoning I have no reason to not gain every week I step on the scale. However as time in this game goes on we all learn that the body does not gain (or lose) linearly. It's simply not as a simple as add more cals or carbs. I eat nearly the same thing day in and day out.

If the body could be forced and coaxed into growth everytime we stall by simply adding more calories we'd all carry 250lbs of LBM. When dieting and you plateau, do we drop cals more? Sure, sometimes. Sometimes is it better to add more cals? Sometimes? Refeed? Absolutely! Change macro's? Huge! Take a week off of training? Sure! Change up cardio, maybe switch it to AM? Of course.

To say my meal plan is not "thought out" is a gross error. This is not my first rodeo, nor anywhere near my first bulk. Right, my protein is no doubt 300+, I believe closer to 400, my water intake is high, I'm not worried about too much protein. Carbs are probably in the neighborhood 250 I feel closer to 300. I absolutely agree with you however they are the first macro that's getting added too if I decide to eat more (which I haven't decided on yet).

While how many weeks out you start obviously depends on the current condition you're in, you are right, feb would not be leaving much time for wiggle room for any spring show. It's my aprehension about posing and procedure that keeps me from committing my plans to start diet ON MM/DD/YY which will be my downfall if I cannot sort myself out.

There are lots of show, but I really only want to do one in my region.

Behemoth
12-22-2009, 06:56 PM
Hamstring/glute targetted leg day

Seated leg curl
195x10
225x10
255x7! (stack)
255x7!
255x6!

High, wide leg press
580x10
670x10
760x10
850x10
940x10!
1030x8!!
1120x5!!!
1030x8!!

Straight leg cal ext. on leg press
580x20
670x16
760x13!
850x8!
850x9!
850x9!

BB Lunges
135x8
225x5 ----- FRIIIIIIIIIIIIED
225X6 ----- DIIIIIIIIIIITTO LOL

Unilateral leg curl
110x3! ----- PR for 3 lol, they are shotttt
100x6
90x8
90x7.5

Seated calf
205x9!
205x9!
215x8!
215x8!

Ab machine Really stupid machine, not fluid @ all.
110x10
110x8
110x8
110x8

Notes Good workout. Pretty shot. Woke up with no intentions to train, back was whack but it loosened up throughout the day and felt pretty good this eve. Went 4 it, had fun -- very important. Eat, bed -- g'night. :)

twm
12-22-2009, 07:04 PM
nice lunges! i never found a good groove in balancing BB lunges. i fall over.. its pitiful.

Coke
12-22-2009, 11:01 PM
Super session overall man...jealous you have access to the seated leg curls and the unilateral leg curl machine, we don't have either at our gym.

Behemoth
12-23-2009, 06:02 PM
nice lunges! i never found a good groove in balancing BB lunges. i fall over.. its pitiful.

Thanks man. My legs want to twist in and knees point inward as I go. I have to really concentrate and fight my feet keeping the straight path ahead.

Behemoth
12-23-2009, 06:04 PM
Super session overall man...jealous you have access to the seated leg curls and the unilateral leg curl machine, we don't have either at our gym.


'Preciate it. Unfortunately this gym doesn't have a lying, which I prefer. They have two different seated. My other gym only has a lying, but no seated... oh well.

cphafner
12-23-2009, 06:07 PM
I'm kind with Paul on this one. I used to be a 400+ gram of protein a day guy. Shelby cut that wayyyyy back and jacked my carbs up like I have never done before. My strength is better. My weight is up. My fat is still pretty steady. I think you could swap some carbs for protein, and hell you'll save money at the same time since carbs are far cheaper per gram.

Anyway, strong leg session.

Behemoth
12-23-2009, 06:14 PM
Chest and Delts

IC BB Press
135x10
135x8
185x4
225x2
295x3! *
295x3+2! *
295x2+4 *
275x2.5
245x4 touch chest then 2 a few inches off
245x4 touch
225x6.5 touch

* Spotter put his hands on the bar from the get go on my first 295. I couldn't believe I got 3 and it felt too light. I asked him if he helped and he insisted none whatsoever. I thought holy hell, must be the physcological knowing he's there and ready. Second set, I feel him help on the last to and he says he only took "5lbs off". I don't believe this. Third set, he said he only helped on the last two again but I KNOOOW he did on at least the last 4. A little pissed off actually because I'm not sure what (if any) of those reps were all me. Especially since I ditched him, dropped down 20lbs and lost reps (physcological? sure a little, I'm known for it benching, but I'm writing these reps off as he helped me. Any more 295s in the future even if x1 will be regarded as PR).

IC DB Press
115x8!
115x7!
115x5!

Cable crossover Different one than other workouts which is why weights are different
50x6
45x7
45x6
40x10
40x8
40x7

Chest press machine Also not used before. Set down stack and paused between each rep.
80x8
90x6

DB OH Press
90x7.5!
90x7!
90x6!

Lateral Raises
60x6!
60x5!
55x7
55x6

Hammerstength Lever OH Press
180x8
230x6.5!
240x3.5!

I found a timer for my camera, I'll try to get some decent pics soon.

Behemoth
12-24-2009, 07:31 AM
I'm kind with Paul on this one. I used to be a 400+ gram of protein a day guy. Shelby cut that wayyyyy back and jacked my carbs up like I have never done before. My strength is better. My weight is up. My fat is still pretty steady. I think you could swap some carbs for protein, and hell you'll save money at the same time since carbs are far cheaper per gram.

Anyway, strong leg session.

Somehow I missed this between posts yesterday. But I don't disagree, that is my next move. I'm just not ready to alter it just yet, especially when strength is still on record rises.

cphafner
12-24-2009, 08:40 AM
Somehow I missed this between posts yesterday. But I don't disagree, that is my next move. I'm just not ready to alter it just yet, especially when strength is still on record rises.

Hey if it ain't broke don't fix it. Just sharing my experiences. Keep it cranking!

Behemoth
12-24-2009, 09:16 AM
Hey if it ain't broke don't fix it. Just sharing my experiences. Keep it cranking!

I agree, and I do appreciate the feedback. This will surely be my next move now.

Behemoth
12-24-2009, 09:18 AM
rear shot. still lookin for that light.

Behemoth
12-27-2009, 05:47 PM
quads short one today

Squats
135x10
135x8
225x6
315x4
355x2!
365x2!!
375x2!!!
335x6!
short rest
315x6

Leg X This workout was at the Y (so different machine than previous logs)
250x5!
250x6!
230x8
210x8

Straight leg calf machine
75x10
75x10
80x10!
90x11!
80x9!
75x12

Notes Since my last quad day I had been planning on going for 375x2, but warming up I felt really, really tight and decided to only stay at 355. I smoked that so I moved up a few more times. I'm fairly sure I could have gotten 385 for a double and probably 395 for at least a single. 4pps is so close I can smell it.

However two sets into warming up I noticed a guy who lifts down here make his way towards the rack. He competes in powerlifting and it was what he was after so offered to let him work in before he even asked. This guys my age and was using my weights for warm ups. He was speed box squatting 3pps for very fast doubles in between my sets. I asked him if he'd been competing lately and he said a few weeks ago won one at PSU with if I recall correctly 635/610/410. Really makes you realize how much room there always is to progress and too never get too carried away with thinking you're big or you're strong because there's always someone a lot more progressed than you.

Coke
12-27-2009, 10:18 PM
Impressive back pic, great overall balance.

Behemoth
12-28-2009, 06:11 PM
Impressive back pic, great overall balance.

Could still use a lot of work to be where I want it but it's coming along. Thank you.

Behemoth
12-28-2009, 06:17 PM
Since Christmas and Christmas eve I've scaled it back. I ate like a normal human being on these days. No force feeding, no saying no to a few cookies or a ham dinner with some beers, just enjoying family and good times. The following days since I've eaten clean and around maintenance. Duration for this has not been finalized in stone but I will probably go about this another week or so. The decided factor will be how I'm feeling. Right now I'm hungry with this drop in calories (still around 3k), once my hunger subsides and I feel a little more used to it I'm going to come back over the top with a vengance, and yes more carbs will be added :)

Behemoth
12-28-2009, 06:28 PM
arm day

CG Bench
135x8
225x8
285x4!
295x2.5!
285x4!
255x6

IC Curls
40x8
50x8
60x6!
65x4!
60x5
50x8

V-bar pushdowns Between multiple gyms with multiple cables I'm not even sure what are PR's with cable exercises anymore, but all cables today felt heavy. I said cable(s) three times in one sentence, grammar -- not my forte'.

200x12 (stack)
225x6 (a 25 pinned through the stack)
245x4

Lying cable curls Want proof of mind over matter? I alternate these set/set with the v-bars and on set 2 didn't realize I left the quarter pinned to the stack until after I finished the set. I thought I only increased it 10lbs and that's really all it felt like.

180x6
215x5
210x5

Gym notes Nothing really that I haven't said already. Workouts are short to follow my ease in calories. I was very happy with the close grips, they'd been really stagnate the past few weeks. I think I had more in me in my first set of 285 just wasn't expecting anymore than three so racked it. And I should have had the third on 295 just wasn't in the groove. Still happy.

Behemoth
12-28-2009, 06:35 PM
frnt

Coke
12-28-2009, 09:21 PM
Wow man, killer shoulder width...nice size to the delts and arms.

Ajack
12-29-2009, 08:44 AM
Hey where in Pa are you?

Behemoth
12-29-2009, 09:52 AM
Chippewa

Behemoth
12-29-2009, 07:12 PM
Deadlift

135x8
225x8
315x4
365x4
405x2! This ties my PR from 4 years ago before I hurt my back and was never able to work up to it again.
425x1! And this beats it! Wanted 2 but not complaining.
405x1 Thought I'd get 2 -- muscular failure.
365x4

Lower back felt great today, I had no issues with discomfort. Any extra reps I wanted was pure muscular failure (which I greatly prefer over back discomfort [obviously])

BB Rows
135x15
225x15
275x12
325x6!
325x6!
315x7
275x10
275x9

Hammerstrength Front Pulldown
130x10
150x4
140x5
130x6

Hammerstrength High Row
120x8!
130x4.5!
110x8 dropset: 90x6

Smith shrugs
315x12
405x10!
405x8!
365x10

Things to add Back felt tremendous (knock on wood). Amazed at all the PR's considering my reduced diet. Kept the volume and intensity up on this day alone (this week) because I feel it's my one true lacking area. In the last week I've alltime PR'd squats, deadlift, CG Bench, BB rows, IC BB press (I think), Leg press, DB OH press, and a very good handful of iso lifts. With my luck when I jack my food back up I'll go stagnate --- jinx

twm
12-29-2009, 07:18 PM
looking solid man, you already look lean. glad to see the deads arent giving you problems. I hope it stays that way. did you herniate a disc? whats the deal w/ prior problems? did I already ask you this? if so sorry - lol.

Coke
12-30-2009, 06:38 AM
Damn good job for the back and traps bro.

Behemoth
12-30-2009, 03:22 PM
TWM - 4 summers ago I swung a 3/4 sheet of ply up onto a deck and it just went whack. It was still manageable for a while. I think I attempted to work another hour or so before going home. Next day virtually coudlnt' walk. I ended up taking a week off of work and luckily by the following week I was mobile enough to go on my planned vacation to the OBX. By two weeks it was pretty decent, I mean I could walk and carry medium weight things and was back to work. It wasn't herniated (to my knowledge) I never saw a doc, just a chiro. But it's never been right since. Had a few wrongs moves since which have threw it out pretty bad. Not so bad as the first were I couldn't walk if I had to, but definetly avoided it. I gotta be real careful with it, but as I've documented so far in my journal it's really been treating me better than it has in years, well at least not worse, and I'm lifting it again.

Coc thanks brotha, i gotta say it was a gooood day -- ice cube

Behemoth
12-30-2009, 06:04 PM
hamstrings, glutes

seated leg curl
120x10
195x10
255x9! (stack)
255x6
255x6 DS: 195x7

leg press high, wide
760x8
940x8
1030x8
1120x7!
1120x6!
1120x4

BB lunges
135x6
245x5!
245x6! ------ Vastus medialis and lateralis are now aching like I've never felt in my life. It's a good ache for sure but maybe I have too much quad involvment in this day. Been thinking that for some time, this may confirm it.

seated unilateral leg curl alternating
110x5!
100x6
100x4

Gym notes Didn't want to train this today but it was either now or saturday, I hate holidays for this reason.

Following this weeks trend, this was also shorter however very intense for considering that 3 days ago was heavy squats, yesterday included heavy deads. Happy with my posterior chains performace. Entire lower and erectors are worthless at this point, 2 days off will do me good after these 4.

Behemoth
12-30-2009, 06:28 PM
2nd set

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Coke
12-31-2009, 02:35 AM
Lunges are killer, appreciate you showing the vid of 'em.

Time+Patience
12-31-2009, 05:29 AM
Nice to see the Heavy weights on the Leg Presses and Squats!!!

You have definitely been killing your workouts lately, even some of the "sub-par" workouts, as you call them.

I decided to jump into a contest this Spring, March 20th in Boardman, Ohio, in the Northeastern area. So I changed my mind, if all goes well I'll still do one later in the year, I'll have to see how this first one goes.

I need to learn how to post up some videos soon! I'll try and help you with your posing, but I don't know how good we could work together over the internet?

Keep it up man, and your diet seems fine, with your progress and strength gains, I wouldn't get to greedy, you don't want to increase the bodyfat to fast.

Time+Patience
12-31-2009, 05:31 AM
One more thing....

That Back shot in your living room shows a great deal of thickness, you look Big and Solid!

Definitely showing some good work. You should do well in a contest with your legs and back, and if you can hammer down your diet you'd be in good shape. We'll only get so big competing in the 180's -- I have to realize this, I'm not going to be huge, so I'm just going to enter a competition and go from there.

Just do it!

Behemoth
12-31-2009, 10:12 AM
Boardmans a half hour from me! What federation is it?? Gimme the scoop, I will be there no doubt about it

Time+Patience
12-31-2009, 05:24 PM
Boardmans a half hour from me! What federation is it?? Gimme the scoop, I will be there no doubt about it


Here's the link...

http://www.naturalbodybuildingevents.com/months/mar2008.html

March 20, 2010



NPC Natural Ohio (open) Drug Tested Bodybuilding & Figure Championships
Lakewood Civic Auditorium
Cleveland, Ohio
Guest Poser, MR OLYMPIA, JAY CUTLER!
Dave Liberman 440-942-5634
Todd Pember 440-984-2762
DaveLiberm@aol.com
www.daveliberman.com


That's the info for it, I'm getting ready for it now... I'm going to PM you to talk with you more about it.

twm
01-01-2010, 03:36 PM
sickdiculous lunging. thats some great stuff there.

do you have probs balancing?

Behemoth
01-01-2010, 05:47 PM
Appreciate the props. I'm naturally pigeon toed so my feet want to cross under the weight and knees want to twist inward. Other than that no balance issues just hoping I can make it back to the rack.

cphafner
01-01-2010, 06:00 PM
looking thick in the new photos

Behemoth
01-02-2010, 04:39 PM
looking thick in the new photos

Still need some spinal erectors, the light really doesn't show them (or the lack of them).

But thanks Conner

Behemoth
01-02-2010, 04:52 PM
Chest, Shoulders

IC BB Press
135x10
135x8
185x4
225x2
295x2! (PR b/c like I said last week, I think the spotter was helping so last weeks don't count)
275x3
225x7 Touch chest, explosive up, slow down
225x5 " "

Was very unhappy with these. the 295s weren't very deep and felt so, so heavy. 275 didn't feel much lighter. Was a little frustrated so I took a different approach and worked with a little speed.

IC DB Press YMCA workout (DB's only to 100)
100x9 -- VERY deep, well below chest. Fast explosive +'s, slow -'s
100x7 " "
100x6 " "
100x6 " "

TechnoGym Kinesis One Fly http://www.technogym.com/media/immagini/1286_kinesisone_one_01_big.jpg
150x9!
160x8! (stack)
160x5.5!
150x7
150x7

Machine Press Deep, Wide. Pause at bottom, let tension off and restart between reps
220x6!
220x4!
200x7

DB OH one of the 90's was broke, left me with a tough decison to make
95x2! -- yeah those were too heavy
85x6 -- really? That's it? wtf
85x4 -- woooow, very unhappy. Calling it quits here, I must be cooked

Some ab work and thats it

Notes Wasn't very happy with this workout whatsoever. I was completely pumped for it, thought I was going to destroy it but it destroyed me. We'll meet again next week chest and delts, be ready...

Behemoth
01-02-2010, 05:00 PM
202 every morning. Probably boosting the food monday.

Behemoth
01-04-2010, 05:41 PM
Quads

Squats
135x10
135x8
225x6
315x6
355x3! - I lost concentration, myself to blame should have had 4 easy. Rep PR.
355x4! Rep PR
355x3 -- I lost concentration again, some assface walked INTO the cage I was using RIGHT BEHIND ME MIDSET so he could to unhook the dip bar that latches onto the upright he had been working in on. This should have been 4 easy also...
Decdided to hang it up with a set of 295x10

Smith Calf Raises
335x9!
335x9!
315x11 -- dropped weight, didn't like ROM on 335
315x11
315x10

Leg X Theres been 5 so far listed in my journal, this is the first appearance of this particular one
255x15 (stack)
195x7 -- dual legged machine but done solo legged
195x7 -- each solo
195x8 -- ""
195x8 -- ""

Seated Calf
205x8
205x8
205x8
180x8

Gym notes Good workout, not awesome, not poor.

Diet notes Lots food today

Rest notes Lots of rest lately

Coke
01-05-2010, 06:09 AM
Good deal man, keeping **** in check, lol.

Behemoth
01-05-2010, 02:31 PM
Thanks Coke

Arms

CG Bench
135x10
135x8
225x6
295x2.5
275x4.5
245x8

Preachers
70x10
70x8
110x6
130x4
130x2
110x8

skulls
130x6
130x6

cable curls
95x6 (stack)
95x6

V-bars
120x8 (stack and a quarter)
150x5! (stack, two quarters)

hammer curls
55x8
60x5

some back supported, straight leg tucks for abs

Notes My tranny is giving me problems on my truck. Should have been fixed last time I took it in but the mechanics were obviously as incompetent as the service manager was crooked. I took it to another dealership. Anyhow, I didn't have a vehicle today (and missed work) so I hitched a ride with my roomate to the Y for a 1:00 workout. I don't do workouts before 5:30, not that it's an excuse but I don't think I've ever had one good one. Aww well. Not liking this weeks trend... time to break it.

Coke
01-06-2010, 12:04 AM
Too bad about the ordeal with your truck, hope everything gets straightened out real soon...arm day is solid guy.

Behemoth
01-07-2010, 06:17 PM
Too bad about the ordeal with your truck, hope everything gets straightened out real soon...arm day is solid guy.

Thanks, and it did. This dealership was totally legit, even waved my deductable fee.

Behemoth
01-07-2010, 06:30 PM
Back Day

Deadlift
135x8
135x6
225x4
275x2
335x5
355x5
355x5
355x5
355x5

Was gonna do 5x5 @ 335 but felt too light. Even 355 was flying off the floor, last two sets I was losing grip at the end though... maybe have to strap these when I go a little heavier.

BB Row
225x12
325x7!
325x5
315x7 DS: 225x10

Hammerstrength Front Pulldown
150x4
140x7
130x10
130x10

Hammerstrength High Row
125x8
125x6
115x6 DS: 85x8

Smith Shrugs
405x10
405x6 -- burning pinch in my trap
315x12 -- still there
315x2 -- WOOOW felt like a nerve was on fire, ouch

Reverse Cable Crossover for Post Delts
30x12
35x12
40x9
40x6

Notes This was a tremendous workout. The deadlifts really set the pace for it. Didn't go for PR kind of weight but worked under it with THROUGH THE ROOF intensity and muscle exertion. The whole workout followed as so. I can't recall a recent, better back workout.

The trap pain I have had before, it comes and goes, not really worried about it. I do however have some killer forearm pain from preacher curls the other day. They pretty much feel like shin splints on the forearm and the only way time I get the pain is under heavy stress in the supinated position. So basically one forearm was acheing like hell during the deads.

twm
01-07-2010, 08:38 PM
nice deads buddy. weights are looking real solid. you should avoid using straps as long as possible imo..

cphafner
01-07-2010, 08:40 PM
Workouts are looking good. Sorry about your truck.

BTW, go check out the bodybuilding section. Shelby Starnes has a Q&A in there. Post up some contest prep questions you have!

Behemoth
01-07-2010, 09:22 PM
nice deads buddy. weights are looking real solid. you should avoid using straps as long as possible imo..


I agree. On the last rep of the last set my thumb on my underhand hand wasn't even touching the bar for the entirity of the pull, just hanging from four fingers... so what other options do I have?

Behemoth
01-07-2010, 09:28 PM
Workouts are looking good. Sorry about your truck.

BTW, go check out the bodybuilding section. Shelby Starnes has a Q&A in there. Post up some contest prep questions you have!

Eh... truck is material, worse things in this world could happen than material possessions... it turned out to be okay now though.

I'll definetly be spending some time in that thread, thank you! The first question you asked is damn good one, I've always responded better to AM cardio on just BCAA but to be honest never even tried it non-fasted. Looking forward to his answer.

cphafner
01-07-2010, 09:35 PM
Eh... truck is material, worse things in this world could happen than material possessions... it turned out to be okay now though.

I'll definetly be spending some time in that thread, thank you! The first question you asked is damn good one, I've always responded better to AM cardio on just BCAA but to be honest never even tried it non-fasted. Looking forward to his answer.

I already know the answer, and you hit it on the head, but I thought it was be good for him to answer questions that I think would help others. Def post up some questions.

Behemoth
01-07-2010, 09:38 PM
Shot a couple quick ones to judge my backs current state. I have definetly brought up the thickness a ton throughout this bulk but I still consider it a weak point... not to mention it has a pump in these pics!

Here's a question for Conner, Paul, and/or anybody else knowledgable about posing. When doing a rear lat spread does one pinch the shoulder blades at all? If I spread them all the way out the lats look good but there is no definetion in the upper middle back -- it's all stretched out. If I pinch it together a little bit like in the pic I lose some width but to me it looks better not having that void in the middle. Obviously I don't have a striking back so it's not gonna look awesome no matter how I pose it but what's the protocol for this pose. And actually now that I think about it... the same goes for a back dbl bi, do you strive to pull the shoulder blades apart for width, or keep somewhat of a pinch for thickness?

Behemoth
01-07-2010, 09:39 PM
edit

cphafner
01-07-2010, 09:52 PM
Well I think your thickness is pretty good. I like to open mine up as much as possible. I don't have thickness, so I try to show off my small waist and v taper. It's really a personal call.

Coke
01-08-2010, 08:26 PM
Liking those shots bro.

Time+Patience
01-09-2010, 06:36 AM
When doing a rear lat spread does one pinch the shoulder blades at all? If I spread them all the way out the lats look good but there is no definition in the upper middle back -- it's all stretched out. If I pinch it together a little bit like in the pic I lose some width but to me it looks better not having that void in the middle. And actually now that I think about it... the same goes for a back dbl bi, do you strive to pull the shoulder blades apart for width, or keep somewhat of a pinch for thickness?

Here's my impression of the Rear Lat Spread and the Back Double Bicep poses.

Rear Lat Spread: This shot is meant to show the thickness of the back, the width of the lats, also how high or low your Lats are.

Back Double Bicep: This shot is meant to show all of the muscle development, separation between the various back muscles (not particularly a width shot, but if you have it, all the better.)

One point I'd make, for the Rear Lat Spread specifically, is to dig your fists into the side of your obliques or hip bone, and have your thumbs actually grab the bone right outside of your oblique.

In your Rear Lat Spread, you can't see your fists, you should be able to see part of them from the back photo . Having your fists in front of your body takes away from the whole V-taper IMO, specific to the Rear Lat Spread. I think you can do that with your fists on the Front Lat Spread, but not for the Rear Lat Spread.

Onto the aspect of "pinching" the shoulder blades.

I personally don't do it for the Rear Lat Spread, even though my back isn't huge it looks better to spread it out IMO.


I'd say take a pic while "grabbing" that bone by your obliques, and just open your spread, let your scapula spread out.


Rear Double Bicep: on this I'd say you should "pinch" the shoulder blades a bit, as this shot is meant to show more definition and development, thus the reason they have BBer's do both Back poses.

Behemoth
01-09-2010, 12:33 PM
I feel like garbage. Woke up with terrible head pressure, headache and sinus congestion. It's either from sucking in old insulation all week in the attic we're remodeling or more likely carrying 48 sheets of drywall up to it on friday... half of which were in a tshirt because my back started to sweat. It was 12 degrees out...

hamstrings, glutes

seated leg curl
120x12
195x10
260x8! stack and 5
255x5.5
210x8
210x8

leg press high wide
850x8
940x6
1030x6
1030x6
1030x4

calves on leg press
670x13
760x10
760x11
760x11
760x19, half reps bouncing them out after I failed around 10

BB lunges
185x4
275x2! each. very hard. head hurt.

cable pullthroughs
70x8
70x7

Never did the pullthroughs before, couldn't get the feel right on them and didn't like them at all. I should probably give them another shot though, I really wanted to get out of there and didn't give them 100% effort in figuring them out.

Coke
01-10-2010, 04:10 AM
Nice job with that effort dude.

Behemoth
01-11-2010, 07:06 PM
Thanks Terry.


Here's where we're @. Last week (thursday I think?) I saw my highest ever morning weight or 206. Friday night started to feel ill and definetly had a cold saturday morning. My appetite was meager over the weekend and I fully expected to step on today at 200ish. Still 204 though. Ate well today (but still sick) hopefully up one or two tomorrow.

I have some minor shoulder pain in my right shoulder since last delt/chest day. Thought about foregoing this weeks chest/delts but trained it today. Every now and then I get ahead of myself with the weights I use and start sacrificing ROM, then drop the weight to what it takes to get full ROM again (note that I do train this way on purpose). Anyhow, today I decided it was a good time to do this with my chest and shoulder day.

Next up, competitions: this is "2010 competition journal" right? As you very well may have figured I have excluded entertaining the idea of any spring show. Upon going over the ones within my region again one really appealed to me. And I belive it's one that time+patience has made reference to, as I understand it maybe be entertaining the idea of entering? August 14th NGA Mr. & Ms. Steel Valley Classic in Boardman Ohio. It's as close to me as pittsburgh and I LOVE that *from what I can tell* it is a somewhat smaller, newer, and less known show. The competition of previous years isn't very steep. And as a person with as much apprehension and anxiety about entering my first this may be one of the best ice breakers I'll ever find. It's close enough that friends and family would be able to support me too. Right now I am feeling VERY drawn to this show.

If/when I decide on a competition I must face my demons and seek the help of an experienced bodybuilder. Right now I only know two. Both of which I had talked to about the show that I entertained doing last year but it was just too late I felt to begin my posing prep. One I would not trust with my diet, only posing. But the other I would give it all to him, training, diet, posing, the works. Problem is I feel bad becuase I kind of burned him last year. He spent some time looking me over saturday 4 weeks out, giving me advice, and starting with the posing. That week I got overwhelmed and changed my mind. He called me a week later at 3 weeks out to look me over again and make adjustments but it was the day before that I decided it wasn't my time and already blown my diet the following day (the day he called). I didn't even answer, ashamed, and I felt awful like he went out of his way (because he did) and I didn't even have the guts to tell him I had changed my mind and wasted his time. This is the guy I would really like to seek out as a full out trainer but really regret my conduct last year. I'm not a good people person /=

Behemoth
01-11-2010, 07:13 PM
chest, delts

4 sets internal rotations and 4 sets external rotations on the cables for the rotators

IC BB Press
135x10
135x4
185x4
225x4
265x5 What I consider full ROM on IC's. maybe 1 1/2 - 2 inches off chest?
265x3+1
265x2+2
225x4 Slow negative. set on chest, pause one second, explode off, repeat.
225x4+1 " "

IC DB Press
115x6
115x5.5
115x4.5

Cable Crossover
50x4
45x7
45x5.5
40x7

DC BB Press
225x8
245x7
245x5

DB OH
75x10
85x5
80x6
80x4

DB Lateral Raises
60x7!
60x5
55x7
55x7 dropset: 35x10

cphafner
01-11-2010, 08:29 PM
good sessions. Pull thrus are great when you finally get the groove.

Coke
01-12-2010, 01:31 AM
It won't hurt to 'man up' when the time comes to get help from dude again, the worst he can do is ignore you altogether...you should do great in that local show but getting the posing down is a world within itself imo.

Behemoth
01-12-2010, 06:03 PM
good sessions. Pull thrus are great when you finally get the groove.

I had a hard time 1. not getting pulled back to the stack and 2. finding a comfortable groove to now be dragging along my boys. I'm not sure if maybe I wasn't leaning forward enough, but I don't see how you avoid the latter? What type of handle do you prefer? I was using the rope...

Behemoth
01-12-2010, 06:04 PM
It won't hurt to 'man up' when the time comes to get help from dude again, the worst he can do is ignore you altogether...you should do great in that local show but getting the posing down is a world within itself imo.

You are right, and I will. He's a really good dude, hope he understands.

Behemoth
01-12-2010, 06:14 PM
Quads

Super tight today. And super beat, I hate drywall. Took an aleve for my aches, soaked in some epsoms chugged a shake and tried to pysch myself up for my workout, I wanted 4pps today BAD. but wasn't feeling optimal, extra warm up sets and leg kicks (courtesy of paul) to try and loosen up.

Squats
135x10
135x4
225x4
225x2
315x2
365x2
405x1!!!! Wanted this for years, but read: it was UGLY
315x8
315x8

Didn't get deep enough on it, got stuck, fought it, made it up. Very ugly but I'll take it. I have it on video... I'm 50% proud, 50% embarassed, but I'll post it nonetheless.

Didn't really care about the rest of the workout after this, I was happy and did enough. Decided to try front squats, been years since attempting them. I've never been able to find the groove I guess. They KILL my shoulders and always drift into my esophogous (sp?)

Front Squats
135x8
135x4
135x8

Whatever

Leg X solo legged
150x10
210x4!
195x6
135x20

Seated Calf
205x8
215x10!
215x10!
215x9!
215x8!

Abs Lying on the ground in the rack. Press up a BB and hold it at lockout, then to straight legged leg lifts whilst holding it. Later added DB to feet
135(barbell) x BW (feet) x 12 (reps)
225-BW x 12
225-10 x 10
225-20 x 10
225-20 x 8

Didn't like them. felt little in my abs. Lots in my hip flexors though. Saw another guy doing them today so decided to try something new. They're already dropped.

Behemoth
01-12-2010, 08:08 PM
Here's the squat. Sorry again that it's tilted on the side and for the poor angle it's recorded from, I didn't realize it was that far off the rack. You can still see I'm pretty shallow and shaky though. But I'll take it!

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cphafner
01-12-2010, 08:10 PM
longest rope I can find.

Coke
01-13-2010, 06:41 AM
No way, the 4pps squats weren't bad - props, that's a milestone!!

Behemoth
01-14-2010, 03:08 PM
Went snowboarding yesterday... been 5 years since I last went and I'm actually not all that beat. My buddy broke his heel and sprained his knee though /=

Anyhow I decided I'm going to take a week off (If I can make it that long). It's probably been 6 or 7 months since I last took one off and I'm due it. I really, really don't want to. I'm so addicted to training it's really all I know after work. If I'm not training I just want to go to bed to get the next day here so it's one closer. But I need it. My ankles, knees, elbows, shoulders, forearms, and back all ache and being on the slopes yesterday really showed me just how run down I am.

Be back soon!

Time+Patience
01-15-2010, 08:33 AM
I saw my highest ever morning weight or 206.

Next up, competitions: this is "2010 competition journal" right?

Right now I am feeling VERY drawn to this show.

I'm not a good people person /=

You look very solid for only being at 206, PROPS to that. Lean-ness looks good still.

Yes, it's a damn COMPETITION JOURNAL, so you need to enter one. Like you said it's close and it gives you a good amount of time to get prepped and ready for it.

Manning up makes you a good people person!

Time+Patience
01-15-2010, 08:35 AM
There is nothing wrong with that Squat, it looked deep enought to me. You can still see the stripes from your pants. Most people stop just a hair short or their warm-up, or earlier set, depth.

Solid job none-the-less.

I need to see about getting back to that weight someday! I can only imagine the day where I can hammer out 405 for reps! That'll be the day.

You would have some serious size to your Legs if you could rep 405.

Behemoth
01-15-2010, 03:08 PM
You look very solid for only being at 206, PROPS to that. Lean-ness looks good still.

Yes, it's a damn COMPETITION JOURNAL, so you need to enter one. Like you said it's close and it gives you a good amount of time to get prepped and ready for it.

Manning up makes you a good people person!


Word. I'll remember this.

Behemoth
01-18-2010, 06:29 PM
Lifted today, tuesday quads was the last day I did so I didn't quite make it a week. And wednesday was the day I went snowboarding and got pretty beat up so really only 5 solid days of rest but I knooow my body needed that.

Behemoth
01-18-2010, 06:40 PM
I skipped over arm day as it's probably least important in my split and one past it (back day) is most important. It seemed sensible to train back when I was my freshest today.

Back Day

Deadlift
135x8
135x6
225x4
275x2
315x2
385x5
385x5 grip struggling
385x5 strapped it /= never used straps with a mixed grip and HAAAATED IT. felt so awful, never again
385x3 no straps, grip failed not back. Am ordering chalk before I deadlift again
315x8 grip fail. wanted 12

BB Row
135x10
225x8 felt like 315
275x10 felt like PR weight lol
275x5 ..... wooooow

Front Pulldown
140x8
140x6

High Row
120x8
120x7
110x8
110x6

Gym notes All that deadlifting BEAT ME UP. I was ready to leave and never felt so drained so early in a workout. Happy about it though because deadlift is really the weak link in my back, I don't think my lats particularly lag so the subpar effort they were given after this wasn't a big deal.

Rest has been quality but my endurance also could be related to diet today. Breakfast was good but I didn't eat again until 4:00... Had to work through lunch to try and finish the job and still couldn't pull it off...

Coke
01-18-2010, 08:16 PM
It's good you took a few days off in a row...and super you went snowboarding by the way, that's some killer stuff.

Behemoth
01-19-2010, 06:13 PM
Absolutely thrashed today from the deadlifts. Hams and glutes not ready for their workout today, nor do I think would have been tomorrow. Skipped over it and trained chest and shoulders today. Next week deadlifts will be moved from back day to one later on hamstring day. Making my split:

Upper back, posterior delts, occasional biceps
Lower back, hams, glutes, calves
Chest, anterior and medial delts
Arms
Quads, calves

Still rotated 5 workouts over 8-10 days.

Behemoth
01-19-2010, 06:14 PM
Chest and shoulders was garbage today. Not even worth posting.

twm
01-19-2010, 07:12 PM
i agree, i hate DLing with straps. i bought some coc grippers a few weeks ago. theyre pretty cheap and helped me enormously with grip so far

but ya.. sucks about bad chest day. those days feel like a waste. it happens tho

Time+Patience
01-20-2010, 11:46 AM
I use the straps. I understand the thinking of not wanting to use them. Personally I would rather have my back fail, or the muscle group I'm working, rather than my grip. I think straps are worth the while, but hey it's all personal preferrence.

I say try 'em out now and again and see how things turn out, especially for the back. Or just work specifically on your grip 2-3 times a week.

Behemoth
01-21-2010, 06:26 PM
I use the straps. I understand the thinking of not wanting to use them. Personally I would rather have my back fail, or the muscle group I'm working, rather than my grip. I think straps are worth the while, but hey it's all personal preferrence.

I say try 'em out now and again and see how things turn out, especially for the back. Or just work specifically on your grip 2-3 times a week.


Mixed or overhand? I agree, as a bodybuilder not powerlifter grip strength comes second I just hated the feel of the underhand strap. And mixed grip deadlifting is all I've ever known I figured overhand strapped would feel even more awkward.

Behemoth
01-21-2010, 06:35 PM
Still not confident about my shoulder. It's not injured, I just feel like it could be very easily.

I've gained enough strength and am pleased with the size I've gained thus far during this bulk (understatement actually). My joints can't train in the 2-5 rep range all year long.

It is time to go back to my roots with the majority of my training be centered around 8-12 clean reps, high volume, high intensity, more dropsets, and very ample rest time to train to failure each set. Exceptions to this are squats and deadlifts, namely the latter.

Behemoth
01-21-2010, 06:43 PM
Arms

Skullcrushers
90x12
100x12
110x12
120x12
130x12
130x10.5
130x10

EZ bar standing curls
90x12
100x12
110x8
110x8
100x10
100x10
90x12

V-bars
200x10 (stack)
200x10
200x10 dropset: 170x4.5

Lying cable curls
180x6
150x10
160x8 dropset: 130x8

Ab machine
120x12
140x12 (stack)
140x12
140x12

And a few sets of back supported straight leg lifts.

Notes Wasn't very fun. Enjoyed it a little more when I was getting a pump, presumeably from the high reps, that I hadn't had for quite some time. Measured my arms they both measured equal! They never have in my life! They've been as much as 3/8" maybe 1/2" different a few years ago. To me the left still looks smaller so I may have not had the tape around it correctly or it could be related to measuring them pumped. I'll try again in a few days.

Coke
01-22-2010, 12:04 AM
Arm day is looking nice guy.

Behemoth
01-22-2010, 06:52 PM
thanks coke!

Quads

Squats ass to motherfawking grass. Basically dropped down and sat down there for a sec to where I wasn't holding the weight by any muscular power.
135x10
225x10
335x8
335x8
335x8
315x6
315x6
315x6

Yeah these thrashed my quads like no other 4-6 rep parallel sets of squats I've done in the past few months have. Kicked my glutes ass too (no pun intended). With exception to probably the first and maybe second set these took so much more out of me than parallel squats that after one or two reps they were looking like 20 rep squats were I'd huff and puff for 3 or 4 seconds at the top before descending to squeeze out another. The guy in my 405x1 video who ran over because he saw me fighting it was there tonight and was there to spot me on the 335's so I was really pushed myself (never touched me or the bar though). He wasn't around on the 315 sets... Really starts to make me want a training partner, that motivated me soo much.

Leg X Done solo legged
180x12
180x8
180x7

Deeeeeeestroyed This what I wanted though. Too lift heavy to gain a little strength so when I drop down on weight I would be able to really blow it away with some higher reps. For example, this was a squatting session about two weeks into this current bulk somewhere around the end of august (farthest back I have record of on this bulk). And these were only done to parallel (I thought they were atf, but after taping a few months later realized my skewed perception of depth)

august numbers
135x10
185x8
225x8
275x6
275x6
275x8
225x12

Didn't have it in me to do the calves. I'm going tomorrow to train them solo and DESTROY them.

Behemoth
01-23-2010, 02:14 PM
Calves alone today. 13 work sets on the leg press another 7 seated raises. Not very exciting.

Coke
01-24-2010, 12:14 AM
Great atf squats and solo calf work bro.

Behemoth
01-24-2010, 07:16 PM
Thanks coke.

Behemoth
01-25-2010, 06:18 PM
KILLER Upper back workout

internal and external rotations to warmup rotators

BB Row
135x12
185x12
225x10
295x10
295x8
295x8 Superset w/ pullups, BWx6
275x7 SS - BWx4
275x8 SS - BWx4
225x12
225x10

Hammerstrength Front Pulldown
140x6
120x8
120x8
120x10

Hammerstrength High Row
120x6
110x7
100x8
100x10 Dropset: 80x8

Notes Deadlifts are moved to hamstring day. This was through the roof intensity. As aforementioned, I've dropped the weight to work with TUT and muscular contraction. Supersets and dropsets did a number on me. This was an excellent workout.

I'm weighing 207-208 in the mornings which is good because 4-6 weeks ago I was flirting between 202-204 for a month straight in the morn. Strangely of the last week I'm looking leaner too??? Lots more veins (which is likely due to now supplementing with arginine at bedtime for GH release). But also fuller and harder, not sure if that would be related to the NO effects of arginine. Happy about it though, makes bulking more tolerable.

My shoulders are going to unprecedented (on me that is) when I cut. They have always been a strong point (size wise not strength wise) and the most I've ever done is maybe 3-5 sets of lateral raises per week. I work construction so between that and all the auxilary work they get from other lifts never felt the need to lift them. I still don't really. Except that when I was getting real lean last summer I got a few comments on them and a person or two was suprised I didn't really work them so I started to think what they might look like if I added some direct work. So as documented in this journal I've been training them with chest. I was wearing a tank today in the gym (lately been wearing tshirts) and they looked crazy (to me). I could see a lot of separation between the three heads and striations in the medial in the right light (they looked 12% on an 16-17% fatso).

...Which brings up the point that I'm pretty much at that point where I don't get much fatter. If I weren't lifting I would (I know because 4 years ago I stopped for 6 weeks and got really, really sloppy) but as long as I'm lifting I can eat through the roof and not really push past this 16-18%. Last year I was eating more than I am now and drinking a gallon or whole milk a day and even got to the point where I was eating mcdonalds at lunch for cals and couldn't break a true morning 200. This was like two months straight... And I was drinking too... a lot, it was a really, really rough time in my life but regardless I never missed workouts and never got much fatter than 16-18%.

Behemoth
01-26-2010, 07:36 PM
Chest, Delts

Internal and external rotations on the cable for rotators

IC DB Press
70x12
90x8
105x14! rep PR
115x9! Not suprised about a PR here, I dropped IC BB as my opener, much fresher here
115x6.5
115x7
105x9
105x8
105x6.5

Cable crossover
these done at parallel height:
40x8.5
45x6
40x13

two pegs lower
45x7
45x6

two more pegs down, pretty much scoops @ this point
45x6
40x7 dropset: 30x8

Chest press machine
80x9
90x6
80x8 dropset: 60x6

DB OH
70x9 ---- should be more like 70x15. Tris failed, shoulders still had tons left in them. So...

Seated lateral raises supersetted with DB OH
45x6 superset: 60x8
40x9 ss: 60x12
40x8 ss: 65x6
40x8 ss: 60x8
these felt much better, shoulders were now failing first.

Notes
Good workout. Real good workout. Dropped the IC BB, just tired of doing it. I felt NOOO shoulder discomfort during this workout which is EXCELENT.

I am pretty sure I have cracked ribs though. A month or two ago when I was taking some really deep leg presses really heavy I think I did it. I don't grasp because the handles bc I go low enough that my lower back rolls up and I try not to push off my quads so I always make fists on the bottom of my ribcage. Anyhow, the pains been there when I breathe in real deep off and on since it's all the symptons of cracked ribs. Not a big deal, but it was pretty painful during the IC DB presses. Most other lifts it's pretty minor. I'm probably keeping them from healing by lifting.

Coke
01-27-2010, 01:09 AM
I am pretty sure I have cracked ribs though..

Sorry to hear that...both sessions are real fine man.

Behemoth
01-27-2010, 05:47 PM
Sorry to hear that...both sessions are real fine man.

Thanks you, they've been fun too!

Behemoth
01-27-2010, 05:54 PM
Posterior Chain

Deadlift
135x8
225x8
315x6
405x3! Grip failure. Tracked down someone with chalk in the gym after this set (! bc rep PR)
405x4! Chalked up, could have held it all day, back failure (Rep PR)
405x3
315x12

Walking BB Lunges very long stride today
135x8
225x8
245x5 blah
225x8... easily a 90 second set...

Seated Leg curl
225x10
225x10
225x5.5
210x8 dropset: 180x8

Notes Pretty low volume for me but took a ton out of me between the DLs and lunges. Sure I'll be tired tomorrow. Took the high, wide stance leg presses out to see if my ribcage starts to feel any better.

Unholy
01-27-2010, 06:01 PM
Sick deadlifts, way to **** all over my numbers =P

Behemoth
01-27-2010, 06:20 PM
Sick deadlifts, way to **** all over my numbers =P

Still haven't forgot about your 385x8 DL or 315x11 squat a little bit back. Those workouts have been motivations for me on days.

Coke
01-27-2010, 07:22 PM
Effort is looking great dude.

Behemoth
01-28-2010, 06:56 PM
Thanks guys

Solo calves again today. 11 sets on a rotary calf machine, 8 sets seated calf raises. YMCA workout, been weeks since I've trained here and months since calves here and stronger since; lots of PR sets for weight and/or reps on the straight leg machine.

Behemoth
01-29-2010, 05:57 PM
Arms

Skullcrushers
70x15
110x12
140x10
140x9.5
140x8
140x6.5
130x10
130x8
110x16

Standing EZ Bar Curls
70x15
110x10
110x10
120x7
120x8
120x7
110x10
110x9 racked, shook arms out picked right back up, 3 more, rack, shake... another 2.

Standing db curl super dropset
50x8 -- 40x5 -- 30x6 -- 20x8


Notes My arms hurt.

Coke
01-29-2010, 06:17 PM
Notes My arms hurt.

They ought to, lol...killer workout.

cphafner
01-30-2010, 09:12 AM
Nice deads. Gotta get your hands on some chalk.

Time+Patience
02-01-2010, 08:40 AM
Notes Deadlifts are moved to hamstring day. This was through the roof intensity. As aforementioned, I've dropped the weight to work with TUT and muscular contraction. Supersets and dropsets did a number on me. This was an excellent workout.

I'm weighing 207-208 in the mornings which is good because 4-6 weeks ago I was flirting between 202-204 for a month straight in the morn. Strangely of the last week I'm looking leaner too??? Lots more veins (which is likely due to now supplementing with arginine at bedtime for GH release). But also fuller and harder, not sure if that would be related to the NO effects of arginine. Happy about it though, makes bulking more tolerable.

Nice update!

I'm always curious as to how things are going for others while they are bulking or cutting. From those most recent pictures I wouldn't say you are much beyond the 16-18% also. I got to sloppy last year, so I can relate to that episode you had a while back with adding to much slab.

Are you trying to do any type of cardio throughout? Or do you chalk up the physical labor at your job as your cardio?

You have some insane arm strength! When I can get my workout numbers to where you are at, I'd be very happy with where I was at!

Time+Patience
02-01-2010, 08:42 AM
[B] I don't grasp because the handles bc I go low enough that my lower back rolls up and I try not to push off my quads so I always make fists on the bottom of my ribcage.


I usually can't grip the bars on Leg Press either, it places a bad strain on my lower back when I go heavy. I've been trying to find a good groove on Leg Presses, but this issue with your ribs marks the fists there out as an option.

Behemoth
02-01-2010, 05:48 PM
Coc - thanks brah, they're still a little doms'd today

CP - thanks man, I picked some up this weekend!! stoked to pull with it from the getgo this week!!

T&P - 'preciate it. No cardio for me while bulking. Only time is when transitioning from a cut to bulk I may for the first month or two do PWO. When I'm cutting I do AM fasted or PWO, occassionally both. AM fasted + BCAA is a destructive weapon in the fight against fat IMO.

Behemoth
02-01-2010, 05:55 PM
Quads

Squats Narrow and ATF
135x8
135x8
225x6
275x2
315x2
365x6!! Having a spotter there does amazing things!
365x4!
335x7
315x10 (barefoot)
315x8 DS: 225x4 (barefoot) lower back couldn't take any more, I was starting to GM it up

Spotter was deadlifting today and wearing lifting shoes so we got to talking about it. He said he's pulled and squatted barefoot and it really helps with rocking forward (which I tend to do) so I tried it. I loved it, how I'm squatting from now on.

Leg X solo legged
195x10!
210x3! blah
195x8
195x6 DS 165x6

Notes Good workout. I've been very fortunate to stay as healthy as I have during this bulk. It's a true blessing to not have my lower back interfere.

Coke
02-02-2010, 04:03 AM
Glad to hear there have been no lower back issues as of late...leg day is huge.

Behemoth
02-02-2010, 06:17 PM
Thanks coc

Back day

BB Rows
135x12 overhand
135x12 underhand
185x8 overhand
185x8 underhand
225x4 overhand from this point on
305x7
295x8
295x8
275x9 superset BW pullups X 7
275x7 ss BW x 7

Hammerstrength front pulldown
140x6
120x12
120x10
120x10

Hammerstength high row
110x10
100x12
100x10
90x10

Parallel close grip, 45 degree pulldowns
150x10
150x10
140x10

One arm row on the smith
90x10

Reverse cable crossover for post delts
20x10
30x9
35x9
30x8

Notes Started pretty slow, my rib was KILLING me during the BB rows. It subsided a little on the later exercises. This is actually starting to concern me, it's has gotten worse.

Happy with the hypertrophy over the last 5-6 weeks, it's been noticeable to me.

Unholy
02-02-2010, 06:20 PM
Keep it up!!!

f=ma
02-02-2010, 06:32 PM
sup man, long time!

i see you've gotten strong as hell. nicely done.. i will subscribe! have you picked a show you wanna do?

Coke
02-03-2010, 07:16 AM
Damn man, killer back session.

Behemoth
02-03-2010, 05:44 PM
I tried to train chest today. I was in the zone it was going to be epic. IC DB 75x8 hurt, 95x6, same, 120x8 hurt worse, had at least 10 in me if I wasn't thinking about the pain. Set it down and knew something was whack. Laid down next to the bench couldn't take more than 1/3 breaths, went to the locker room and laid down for 5. Still couldn't. Rolled the dumbells near the rack and hobeled out. I can breathe if I hunch forward and over and when I straighten back up get 2 or 3 more full breaths in before the pains becomes terrible again. I'd probably go to the ER if I had health insurance. I'm going to lie around and see if this gets managable, otherwise I don't know what to do. Any articulation of the shoulder hurts it, not terrible hurt just causes some pain.

f=ma
02-03-2010, 06:11 PM
*****, i hope you feel better. where is the pain in your torso? you said shoulder articulation hurts it? any visible symptoms? i have no suggestions :(

Behemoth
02-03-2010, 06:58 PM
Cracked rib think its pressing on my lung

Time+Patience
02-03-2010, 07:12 PM
This is definitely not what I wanted to see coming into this thread.

The only thing you can do now is take some time to rest things. As hard as that is to hear, it's the best thing to do, especially if you aren't going to go to the hospital, but I don't believe there is much you can do other than let it heal.

I hope there isn't anymore damage.

Are you going to bite the bullet and take some time off?

f=ma
02-07-2010, 03:13 PM
hows the ribs? i broke two ribs about a year ago.. i couldnt do anything that compressed my torso in any way.. no squats, no deads, no shoulder press, no bb rows etc

i did unarched flat bb bench, leg exts, and other various iso movements for about 4 weeks. hope youre feeling better