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fixationdarknes
02-10-2010, 10:46 PM
Back in the gym (LA Fitness). I'm much weaker now at age 20 than I was at age 15-16 (for those of you who even know me from years ago)... but with sword and shield amidst the din, I will courageously win back my strength.

Deep Leg Press
-----warmup
-25ps x 10
-1pps x 7
-1pps+25 x 5
-2pps x 3
~~~work sets
~2p+25ps x 10 (+5R)
~2p+25ps x 7
~2p+25ps x 5
~2p+25ps x 4

Ouch.

Standing DB Overhead Press
~~~work sets
~15's x 20
~15's x 12
~15's x 10 + (dropset) 10's x 10

Apparently some douche lost or more likely stole the 20 lb. Dumbbells, and I knew 25's would be a bit much for me to start with, so I just rep'd the crap out of the 15's. I'll beef it out with 25's next week.

Chinups
~~~work sets
~BW x 5
~BW (assisted) x 10
~BW (assisted) x 4 + very slow negative (assisted)


Question/Concern: This workout beat the crap out of me overall. It's not much volume really (I do full-body workouts M-W-F), but I go at it full intensity, always to failure (maybe that's a bad thing?). Anyway... let me know if you guys think I should go for more volume, perhaps spend a bit less time resting between sets (I spend about 45 minutes to an hour at the gym), and not lift as hard? With how hard I try I just don't think I could even do much more; or maybe I could, but they would have to be really weak sets! What's more important: intensity or volume?

Sidior
02-10-2010, 11:49 PM
Nice to see you back in here man. I would train whichever ways allows you to be consistent for a few months, after that work on the specifics.

Coke
02-11-2010, 07:01 AM
Nice to see you back in here man. I would train whichever ways allows you to be consistent for a few months, after that work on the specifics.

Damn, Sid beat me to it, lol....the most important thing is getting the workouts in, do whatever you please along the way for a while.

fixationdarknes
02-12-2010, 09:51 PM
Thanks guys :) I will focus on consistently working out for now and ask again in a couple of months.


Deadlifts
warmup
-65 x 8
-95 x 5
-135 x 4
-155 x 3
-185 x 3
work sets
-225 x 5 (+40 lbs, +2 reps)
-225 x 3
-205 x 3
-185 x 3
-185 x 3

These felt great! My shins were bleeding to the max here, but I didn't really care! I did however grab some cleaning juice and wipe up the barbell afterward :indian: By the way the Deadlift gains will obviously seem pretty huge for a little while due to muscle memory of past deadlift experience, so yeah...

Dips
work sets
-BW x 6
-BW x 5 (slightly assisted)
-BW x 1 + very slow negative

DB Curls
work sets
-25s x 7 +1 cheat rep
-15s x 10 (I would've used 20's but once again they are nowhere to be found, lol)
-15s x 10 + (dropset) 10s x 12

Overall: Felt really good tonight. Deadlifts have always been my favorite lift. There's just not much more to say other than how badass they are :evillaugh: 225 is still nothing compared to when I was like 15 and pulled over 3pps. I was really proud of that haha, but I am determined to gain that back and then some more. Gotta eat eat eat.

Unholy
02-13-2010, 08:07 AM
Keep it up Brah!

Coke
02-13-2010, 11:57 AM
Session is nice man, bouncing back well.

fixationdarknes
02-15-2010, 12:39 PM
Thanks for the encouragement guys.

ATF Squats
warmup
-45 x 8, 45 x 8, 65 x 8, 95 x 5, 115 x 5
work
-(135 x 5) x 5

DB Overhead Press
-20s x 12
-20s x 8
-15s x 8 -> (dropset)10x12

Chinups
-BW x 4
-BW (-25) x 5
-BW (-55) x 7

Coke
02-15-2010, 07:45 PM
Good job Fix, nice seeing those deep squats.

fixationdarknes
02-17-2010, 10:10 PM
Thanks man. It's always amazing to remember how intense deep squats feel lol.

Leg Press (at deepest RoM setting)
warmup
-25's x 8, 1pps+25's x 5, 2pps x 4, 2pps+25's x 3, 2pps+35's x 2
work sets
-3pps x 8 (+40 lbs, -2 reps)
-3pps x 5
-2pps+35's x 8
-2pps+35's x 5
-2pps+25's x 12 (this literally killed me)

After that last set I had a heavy urge to throw up and really could not finish the rest of my workout. I made a thread about it in the Diet & Nutrition forum, I think it had something to do with how much milk I drank about 20 min. before my workout.

Really upset me that I wasn't able to bench and row today though =(

Coke
02-18-2010, 06:35 AM
Wow dude, more leg work, and so soon after the big squats.

fixationdarknes
02-19-2010, 03:56 PM
Hah, well I always feel like I'm not doing enough!


~~~2/19/10~~~
Deadlifts
warmup
-95 x 8, 135 x 5, 185 x 3, 225 x 2
work sets
-275 x 2, 245 x 2, 245 x 2, 225 x 2, 225 x 2

Dips
-BW x 6
-BW (assisted -40) x 9
-BW (assisted -40) x 5
-BW (assisted -55) x 5

DB Curls
-20's x 15
-20's x 8 + (dropset) 15's x 8

Deadlifts kinda pissed me off because I could've done more reps if it weren't for my bloody hands (not trying to sound English, as my hands were indeed bleeding lol) making my grip slip. And the 25-lb. dumbbells were nowhere to be found, which sucked as well so I had to use the 20's as I didn't feel ready for 30's.

But whatever. Deadlift days have always been my favorite :)

Mark!
02-20-2010, 04:09 AM
Looking good bro. Stay consistent, that's the hardest thing for me to do right now. Make yourself get in there and work. Looking good keep it up.

fixationdarknes
02-22-2010, 03:05 PM
Thanks man, I'll do my best :)

DB Overhead Press
-25's x 10
-25's x 8
-25's 5
-20's x 8
-20's x 7 + (dropset) 15's x 5

ATF Squats
warmup
-45 x 8, 65 x 5, 80 x 5, 95 x 3, 115 x 2, 135 x 1
work sets
-145 x 5 (+10lbs)
-145 x 5 (+10lbs)
-145 x 5 (+10lbs)
-145 x 5 (+10lbs)
-145 x 5 (+10lbs)

Chinups
-BW x 5
-BW (-40 assisted) x 8
-BW (-40 assisted) x 5

Plyometric one-armed alternating medicine ball pushups
-BW x 5
-BW x 5
-BW x 4

I am destroyed. Lol.

Coke
02-23-2010, 07:13 AM
Way to go at it bro.

fixationdarknes
02-25-2010, 03:11 AM
Thanks man. By the way I edited my post. I don't know why I typed in 130 for the squats, that would be 5 lbs. less than I did the previous week. I was doing 145 lol, which was a 10 lb. PR. at the time. So, anyway... sorta had to rush through the gym today, but it wasn't too bad.

Leg Press (at deepest RoM setting)
warmup
-25's x 8, 1pps x 5, 1pps+25's x 4, 2pps x 3, 2pps+25's x 2
work sets
-3pps+5's x 12 (+10 lbs, +4 reps)
-3pps+5's x 8
-3pps+5's x 8

BB Flat Bench
warmup
-45 x 8, 65 x 5, 75 x 3
work sets
-95 x 10 (+5 reps)
-95 x 5
-85 x 6

DB One-armed Rows
-(20's x 10) x 3

DB Shrugs
-45's x 15
-45's x 12 with last rep held for 10ish seconds

It's a bit sad how weak my upper body lifts are right now haha.

Coke
02-25-2010, 06:47 AM
Props on that effort dude.

fixationdarknes
02-27-2010, 02:23 PM
Thanks man :)

~~2/26/10~~
Deadlifts
warmup
-65 x 5, 95 x 4, 135 x 3, 185 x 2, 225 x 1
work sets
-275 x 2, 275 x 2, 265 x 2, 245 x 2, 225 x 3

Dips
-(BW x 2) x 10
-BW (assisted -50) x 5
-BW (assisted -50) x 4
-slow negative

DB Bicep Curls
-25's x 10 (+3 reps)
-25's x 5
-20's x 5 + (superset) 15's x 5


I really don't know why my grip isn't improving for my deadlifts. My back and legs could definitely lift more if I could hold onto the bar. Back when I used to lift like 4 or 5 years ago I never had this problem =/

Coke
02-27-2010, 09:01 PM
The grip thing will come along...and no matter what anyone tells you, there is nothing wrong with using straps - that's just my opinion. Fine session just the same Fix.

Mark!
02-28-2010, 12:44 AM
Yeah, I don't think there's anything wrong wtih straps either. I need to get another set and start using them again. Like CoCoa said, the grip will come along, keep at it.

fixationdarknes
03-01-2010, 10:35 PM
Alright thanks guys. I'm gonna get some chalk. I think that should help a lot, and if I still have problems I definitely won't hesitate to at least give the straps a worthy attempt.

~~3/1/10~~
DB Overhead Press
-25's x 9
-25's x 6
-15's x 15
-15's x 10
-15's x 10 + (superset) 10's x 10

ATF Squats
warmup
-45 x 5, 45 x 5, 65 x 4, 80 x 3, 95 x 3, 115 x 2, 135 x 2
work sets
-150 x 5 (+5 lbs)
-150 x 5 (+5 lbs)
-145 x 5
-145 x 5
-145 x 5

Chinups
-(BW x 2) x 9
-BW (assisted -50) x 8 + slow negative after 8th rep

Plyometric one-armed alternating medicine ball pushups
-BW x 5
-BW x 5
-BW x 3

Coke
03-02-2010, 06:13 AM
Always good to see some red, lol.

fixationdarknes
03-03-2010, 04:47 PM
Haha thanks man.

~~3/3/10~~
-practiced some front squats and overhead squats
-felt too lazy and tired to do heavy leg work today :(

Flat BB Bench
warmup
-45 x 8, 65 x 5, 80 x 4, 95 x 3, 100 x 1
work sets
-105 x 11 (+10 lbs, +1 rep)
-100 x 6
-95 x 6
-85 x 8
-85 x 8

Yates Rows
-45 x 10
-65 x 8
-95 x 8
-95 x 10
-95 x 7

^ Will work on the rows, but had some problems. My rear delts seemed to tire out the fastest in this movement. I guess that makes sense seeing as how the back muscles are much larger and stronger, but I just would've thought the back should get a huge/primary amount of work.

Coke
03-03-2010, 09:24 PM
Nice sets for the chest and back guy.

fixationdarknes
03-05-2010, 07:34 PM
Thanks you're always so supportive :)

~~3/5/10~~
Deadlifts
warmup
-95 x 5, 135 x 3, 185 x 3, 225 x 2
work sets
-275 x 3 (+1 rep)
-265 x 2
-255 x 2
-235 x 3
-225 x 3

Grip still sucks. I'll have my chalk soon and hopefully I'll be pulling double/triples more around 300-ish :)

Dips
-(BW x 2) x 10
-BW x 3
-BW x 5
-BW (assisted -55) x 5 + BW (assisted -25) x 6
-BW (assisted -40) x 5
-slow negative

I've definitely gotten stronger with these. I will start with 3 reps per set next time.

Chinups
-(BW x 2) x 4
-BW x 1.5 (lol)

DB Curls
-25's x 7
-20's x 6
-15's x 10 + superset (lost count of reps because I was talking to someone lol)

One-legged Calf Raises (on wooden block)
-BW x 15

jack_of_all
03-06-2010, 10:21 PM
I just dropped back by wbb on a lark and stumbled on this. I'm surprised i recognize a lot of names from when i used to post here--fix, did you ever go on that mission?

Like others have said, just try to stay consistent for now, throw a couple years on the stack and even sub-optimal training will net you some serious results. Consistency is everything.

fixationdarknes
03-07-2010, 12:29 PM
Hey man how's it goin? I actually have not gone yet. Probably some time later this year. I will do my best to keep up some form of lifting/conditioning though. I can't believe you remember that thread haha. You still lift?

fixationdarknes
03-08-2010, 03:08 PM
~~~~~3/8/10~~~~~
<><>Workout A<><>
Squats (ass to motherfreaking calves, it would be impossible to go lower)
warmup
-45 x 10, 65 x 5, 95 x 3, 115 x 2, 135 x 1
work sets
-(145 x 5) x 3

Standing BB Military Press
-(55 x 5) x 3

Pendlay Rows (still working on the form with these)
-95 x 5
-95 x 5
-95 x 10

Dips
-(BW x 3) x 5

Captain's Chair leg lifts
-(BW x 10) x 3

DB Curls
-25's x 10
-20's x 8 + (superset) 15's x 5

Do you think it's weird how much stronger my lower body lifts are than my upper body ones?

Coke
03-08-2010, 03:24 PM
Efforts have been going smoothly man, props.

Kiaran
03-09-2010, 12:20 PM
Fix, what's up man? Completely missed your new journal here. Last I spoke to you was about 4-5 years ago I think. Crazy that you're 20 now. Time flies. Last I heard from you, you were addicted to WoW and had some great goals for lifting. Glad to see you're at it again. I'll be stopping by more often. I don't think it's weird at all that your lower body lifts are stronger than your upper. Bigger muscles, bigger levers and more CNS involved in a lot of lower body lifts.

fixationdarknes
03-09-2010, 09:55 PM
Hah thanks Coke. This whole forum is filled with tons of effort, glad to share a part in it :)

^ Dude hey man your name is definitely one that still stands out in my mind haha. Freaking WoW. Damn. I think literally the last lifts I actually performed in the gym were 185 x 1 Bench Press and 325 x 2 Deadlift, and then from then on I was too addicted to WoW to even lift. I weighed low 160's I believe, I'm still mad at myself for not continuing. I can only imagine what I could be doing right now. But hey I did get an inguinal hernia down the road haha, who knows what might've happened had I been lifting with that thing. Oh well. The past is the past. I'm here now and I will get back up there. Glad my lifting ratio doesn't seem too weird. I think my mindset is skewed by the fact that most guys I see in the gym are benching and curling a decent amount but do weak quarter squats lol. Anyway, thanks for stopping by.

On to today's mini-HIIT session.

~~~~3/9/10~~~~
<>HIIT Sprints<>
-12 cycles of 6/9 (6 seconds full-out sprint and 9 seconds walk)

I think I'll do 12 cycles again on Thursday and then Saturday perhaps bump it up to 13 cycles. My conditioning is so crap haha, but this is definitely a big goal of mine to increase it. I also enjoy the fact though that it will help keep fat gains to a minimum when I decide to start bulking. And I suppose even if I'm not bulking, why not do them anyway!

fixationdarknes
03-10-2010, 04:41 PM
~~~~~3/10/10~~~~~
<><>Workout B<><>

Parallel Squats (was having form issues so I decided to not try going so low anymore)
warmup
-45 x 5, 45 x 5, 65 x 5, 95 x 3, 115 x 2, 135 x 1
work sets
-(150 x 5) x 3

Deadlifts
warmup
-95 x 5, 135 x 3, 185 x 2, 225 x 1
work sets
-255 x 3
-255 x 3
-235 x 3

BB Flat Bench
-45 x 8
-65 x 5
-75 x 8
-95 x 8
-105 x 6

I'm mostly just working on form here. My wrists would bend backward when I benched, and I know I need to fix that now.

Chinups
-(BW x 2) x 5

Coke
03-11-2010, 12:10 AM
It is going to be very difficult for you to keep going ass-to-calves with the squats the heavier you go. Props on the training Fix.

Mark!
03-11-2010, 12:21 AM
Keep checking the form bro. I know since working with a trainer that's been my biggest issue. But the great thing is, once you got your form down, you'll be able to move more weight with good technique and form, I was able to hit 405 on DL (something I struggled with) just by correcting form issues. Plus after that, you can start really working on weights. keep at it bro, just keep plugging away.

fixationdarknes
03-12-2010, 05:22 PM
Thanks for the motivation guys. Mark, just out of curiosity in looking out for myself, what did you correct about your DL?

~~~~~3/12/10~~~~~
<><>Workout A<><>

Squats
warmup
-45 x 5, 65 x 4, 95 x 3, 115 x 2, 135 x 2
work sets
-(155 x 5) x 3 [+5 lbs]

Standing BB Military Press
-60 x 5 [+5 lbs]
-(65 x 5) x 2 [+10 lbs]

Cable Rows
-125 x 5
-140 x 5
-140 x 8

Dips
-(BW x 3) x 5

Captain's Chair Knee Lifts
-(BW x 10) x 3

DB Curls
-25's x 12 [+2 reps]

Coke
03-12-2010, 06:22 PM
Looks good, staying on the rise in here bro.

Kiaran
03-13-2010, 12:49 PM
At a boy. I like to see that weight moving forward. I think that's a good call on changing to parallel squats. If you peek back a few months through my journal you'll see that I switched to high-box squats to make my gains in Squat (~4" above parallel). It may not be for everybody but I'm having a great time with squats now. I have similar issues with my left wrist bending back too much on my milies and bench. Winds up causing me some tendinitis. Gonna try some reverse curls in the mix to help things out.

fixationdarknes
03-13-2010, 05:51 PM
Thanks guys. And Kiaran I was really thinking about doing some forearm work to help promote proper wrist position with pressing. I just have no idea where I'd fit in the forearm work because pretty on the days where I Deadlift and Chinup my forearms end up being fried, and on my other workout day (since I only alternate between two different workouts) I end up finishing off with some grippers. Hopefully I'll be able to close the 150-lb. one somewhat soon haha. But anyway, do you think the forearm curls would actually make a difference?

~~~~~~3/13/10~~~~~
<><>HIIT Sprints<><>

13 cycles of 6/9 sprint/walk. I'll do one more day of 13 next Tuesday then increase to 14. I'd say I can already tell a slight difference in my overall level of conditioning.

fixationdarknes
03-15-2010, 06:17 PM
~~~~~3/15/10~~~~~
<><>Workout B<><>

Squats (I believe I went a bit deeper than parallel this time, have been working on my stance/flexibility)
warmup
-45 x 5, 65 x 3, 95 x 3, 115 x 2, 135 x 1
work sets
-(165 x 5) x 3 [+5 lbs]

Deadlifts
warmup
-95 x 5, 135 x 3, 185 x 2, 225 x 1
work sets
-(275 x 3) x 2

BB Flat Bench
warmup
-45 x 5, 65 x 5, 80 x 3, 95 x 1
work sets
-(105 x 5) x 3

Chinups
-(BW x 3) x 5 [+1 rep, for a total of 5 extra reps]

Holy crap, the Deadlifts felt insanely great. Used some chalk today for the first time. Never again will I pull without this stuff. The bar felt freakin' glued to my hands. Grip was not an issue at all, I was finally able to concentrate on my back and overall pulling form/strength. Not to mention my forearms didn't feel undermined upon starting the Chinups. I also seemed to have corrected some back-bending wrist issues with my benching form. It feels a lot better now. Overall just a good day.

Behemoth
03-15-2010, 07:08 PM
Welcome back bro, sorry I missed this journal earlier. Looks like the strength is coming right back, hard work'll does that!

Coke
03-16-2010, 02:00 AM
Glad you are really digging the chalk, lol...session is ace dude.

fixationdarknes
03-17-2010, 05:36 PM
Behemoth - Haha np man. There are so many damn journals floating around here! Thanks for coming by.

Coke - Much appreciated! Chalk makes me feel manly lol.

~~~~~~3/16/10~~~~~
<><>HIIT Sprints<><>
-14 cycles of 6/9


~~~~~3/17/10~~~~~
<><>Workout A<><>

Squats (a slight bit deep)
warmup
-45 x 5, 65 x 3, 95 x 3, 135 x 2, 155 x 1
work sets
-(170 x 5) x 3 [+5 lbs]

Military Press
-45 x 5
-55 x 1
-65 x 5 [+5 lbs]
-65 x 5
-65 x 5

Dips
-BW+5lbs x 1
-(BW+5lbs x 3) x 4 [+5 lbs]
-BW+5lbs x 2

Captain's Chair Leg Lifts
-(BW x 10) x 3

BB Rows (back @ 45 degree angle, barbell drops to knees)
-(95 x 8) x 3

Full RoM Paused One-legged Calf Raises
-BW x 15 each leg

DB Curls
-25's x 10

Coke
03-18-2010, 08:51 PM
Fine training Fix.

fixationdarknes
03-20-2010, 02:31 AM
Coke: :clap:

~~~3/18/10~~~
-HIIT Sprints: 15 cycles of 6/9

~~~~~3/19/10~~~~~
<><>Workout B<><>

Squats (kinda deep)
warmup
-45 x 5, 95 x 3, 135 x 2, 155 x 1
work sets
-(175 x 5) x 3 [+5 lbs]

Deadlifts
warmup
-95 x 5, 135 x 3, 185 x 2, 225 x 1
work sets
-(280 x 3) x 2 [+5 lbs]

Flat BB Bench
warmup
-45 x 5, 45 x 5, 65 x 4, 80 x 3, 95 x 2
work sets
-(110 x 5) x 3 [+5 lbs]

Chinups
-(BW+5lbs x 3) x 4 [+5 lbs]
-BW x 3

Was a good day, but damn, I think I may have to re-think this. Squatting Deadlifting and Benching all on the same day feels so harsh :clown:

Mark!
03-20-2010, 02:54 AM
Hey bro, sorry I didn't check back in with you, feel bad it's been forever since you asked. Before I started with my coach, I was pretty much sumo deadlifting all the reps. I brought my feet closer together, probably just in shoulder width, my grip is outside that to clear my huge thighs, and I walked all the way up to the bar to where my shins touched. Mentally, I quit thinking so much about the lift, and just lifted the dang thing. I'm working more right now on being explosive off the floor, which has been a bit of a problem so I've been doing some deficit dead lifts from a 4 inch incline. Your training look solid man, keep it up. I'm subbed now so I won't miss anything else.

Coke
03-21-2010, 09:00 PM
You are hanging real tough with big lifts all in one workout...you can always experiment and change things up if you feel need for a new split later on.

f=ma
03-22-2010, 12:54 PM
looking good in here buddy. will be checking in!

fixationdarknes
03-22-2010, 09:01 PM
Mark - Hah thanks man, I don't think anyone has even subscribed to one of my threads before. And don't worry about it, I appreciate you giving your feedback regardless of when it is. Threads can get so easily lost around here.

Coke - Thanks. Yeah I do think I might switch the overhead pressing with the bench pressing at some point. Maybe not though, it seems to work out well, just that I get really tired on squat/dead/bench days lol.

f=ma - Thanks bro, appreciate it.

-->3/20/10
-Yosemite hiking for about 4 hours

-->3/21/10
-rigorous Yosemite hiking for about 6 hours

-->3/22/10: Workout A

Military Press
-45 x 5
-(70 x 5) x 3 [+5 lbs]

Dips
-BW x 4
-BW x 4
-BW x 5

I guess this is kind of a rep PR, but whatever.

Captain's Chair Leg Lifts
-(BW x 10) x 3

Squats
warmup
-45 x 5, 65 x 4, 95 x 3, 135 x 2, 155 x 1
work
-(180 x 5) x 3 [+5 lbs]

BB Rows
-65 x 8
-95 x 8
-115 x 8
-(135 x 8) x 3

DB Curls
-25's x 12

Felt proud that I still set a squat PR after being pretty sore/tired from all that hiking and only getting 4 hours of sleep this morning. I also plan to switch my overhead pressing back to dumbbells. There's something about BB Overhead Pressing that just doesn't seem to give me as good of a stimulation as the DB's.

Mark!
03-22-2010, 09:18 PM
Awesome squat PR after some crazy hiking. Keep at it man

Coke
03-23-2010, 08:41 AM
Dayum dude, weekend hiking was excellent.

fixationdarknes
03-24-2010, 05:51 PM
Mark and Coke - Thanks both of you. Hiking (steep) trails is something I very much enjoyed and I hope to do it on a regular basis at least every 2-3 months or so.

Height: 5'7.5"-ish
Age: 20 years 4 months
Morning weigh-in: 154.5 lbs (about 3 lbs less than 2 weeks ago. I should start eating more. My goal has been to maintain and perhaps drop a slight bit of weight, but not quite this quickly).

--->3/23/10: HIIT Sprints
-8 cycles of 10/30

---> 3/24/10: Workout B
Deep BB Squats
warmup: 45 x 5, 95 x 3, 135 x 2, 155 x 1
-(185 x 5) x 3 [+5 lbs]

Deadlifts
warmup: 95 x 5, 135 x 3, 185 x 2, 225 x 1
-(285 x 3) x 2 [+5 lbs]

Flat BB Bench
warmup: 45 x 5, 45 x 5, 65 x 4, 80 x 3, 95 x 2, 105 x 1
-(115 x 6) x 3 [+5 lbs, +1 rep]

Chinups
-BW x 4
-BW x 4
-BW x 5 + slow negative and hang-out

^ Some kind of rep PR/improvement.

I was quite pleased with today's workout. Gotta start eating more though.

Behemoth
03-24-2010, 06:07 PM
Hittin PRs evrrrry workout thats what I like to see brother!

fixationdarknes
03-26-2010, 09:05 PM
Behemoth - Hey man thanks! It's good to be back in the game haha.

3/25/10: HIIT Sprints
-10 cycles of 10/40


3/26/10: Workout A
Squats
warm: 45 x 5, 95 x 3, 135 x 2, 165 x 1
-(190 x 5) x 3 [+5 lbs]

One-armed DB OH Press
-25's x 12
-25's x 8
-25's x 7

Bent BB Rows
warm: 95 x 5
-(155 x 5) x 2
-(145 x 10) x 3 [+10 lbs, +2 reps]

*Dips, Leg Lifts, and Calf Raises all alternated between sets
Dips
-BW x 5 [+1 rep]
-BW x 5 [+1 rep]
-BW x 5

Captain's Chair Leg Lifts
-(BW x 10) x 3

One-legged Paused Full-RoM Calf Raises
-BW x 16 [+1 rep]

DB Curls
-25's x 15 [+3 reps]

Help: I don't know if I'm doing rows correctly. The problem is right now I feel like the majority of the workout is in my arms rear delts and arms (my back is bent to maybe 30-40 degrees from the ground). If I try to make my back parallel to the floor and make it more of a full "row," my lower back would seem to get destroyed. And after doing Squats I don't know how much my back can take. But if I stay in a more upright position I obviously will be doing a form of more "upright" rows rather than true rows for the back. The only time I've really ever felt like I was hitting my middle back correctly was doing Cable Rows, but if I'm only going to be doing one kind of Row in this routine I'd think it should be a free weight non-machine row.

Any input?

Mark!
03-26-2010, 09:22 PM
I always try to find a solid location to pull the row up to. If you pull in to your lower stomach it seems to hit more of your lower back, middle stomach middle back and chest, higher back. To me at least. You may try lowering the weight and check it out, see if it works. Workout looks good brother. Keep at it.

Coke
03-27-2010, 07:45 PM
Digging the workouts and sprints as well.

fixationdarknes
03-29-2010, 04:57 PM
Mark - Thanks for the advice man. I will definitely lower the weights and work with my form.

Coke - :) Appreciate it! I love them sprints (well, I don't love them in the middle of doing them haha).

3/26/10: HIIT Sprints
-12 cycles of 10/45

3/27/10: Rest

3/28/10: Workout B
Squats
warm: 45 x 5, 95 x 3, 135 x 2, 165 x 1
-(195 x 5) x 3 [+5 lbs]

Deadlifts
warm: 95 x 5, 135 x 3, 185 x 2, 225 x 1
-(295 x 3) x 2 [+10 lbs]

Flat BB Bench
warm: 45 x 12, 75 x 8, 95 x 5, 95 x 5, 105 x 3
-120 x 8 [+5 lbs, +2 reps]
-120 x 7 [+5 lbs, +1 rep]
-120 x 5 [+5 lbs, -1 rep]

Chinups
-BW x 5 [+1 rep]
-BW x 5 [+1 rep]
-BW x 5 + long negative and overhand hangout

Good day! And damn, there have been some hawt japanese milfs at my gym lately lol. How distracting to my deadlift work sets!

Coke
03-29-2010, 09:02 PM
Solid session man, eye candy is always a good deal too, lol.

Mark!
03-29-2010, 09:24 PM
That's about the only thing I miss about 24 hour fitness. haha. I'm gonna check out the shorter interval sprints this week. Looking good in here bro.

fixationdarknes
03-31-2010, 06:51 PM
Coke - Thanks man. Yeah it's a plus hah.

Mark - Haha where do you work out these days? Good luck with the sprints!

3/30/10: HIIT Sprints
-13 cycles of 10/50

^ These sucked so hard lol, but so far 10/50 seems to be my favorite interval pair. Fits nicely into a one minute mark (not that it really matters since I have a Gymboss Interval Timer) and allows me to go full out for a good amount of 10 second sprints. I am going at pretty much 95%-100% the whole time. Of course my speed starts to diminish after the first 4 or 5, but I am always killing myself lol.

3/31/10: Workout A
~~~
Squats
warm: 45 x 5, stretch hip extensors, 45 x 5, 95 x 3, 135 x 2, 175 x 1
-(200 x 5) x 3 [+5 lbs]

One-armed OH DB Press
-30's x 6
-30's x 6
-30's x 7

*various sets of Pendlay Rows with 95-115 lbs

Bent BB Rows
-135 x 5
-140 x 10
-(145 x 10) x 3

^ Still working on form with these. Not sure whether I should explode up or try to keep the concentric a bit more controlled. I drop and reset the barbell onto safety bars after every rep.

*Dips and Leg Lifts alternated between sets
Dips
-(BW x 6) x 3 [+1 rep]

Captain's Chair Leg Lifts
-(BW x 10) x 3

One-legged Paused Full RoM Calf Raises
-BW x 18 [+2 reps]

DB Curls
-30's x 8


Morning Weight: 153.5 <-- I should mention that I've dropped about 4 lbs. since I started lifting. I'm sort of on a cut right now. The "wannabebig" mentality usually kicks in after a few months of training but for now my goals are steadily increasing strength while steadily dropping BF%.

Coke
03-31-2010, 11:30 PM
Nice job keeping on track Fix.

fixationdarknes
04-02-2010, 06:44 PM
Coke: I thank thee! :) Today was not so on track today though >_>

4/1/10: HIIT Sprints
-13 cycles of 10/50

^ Last 5 or 6 were pretty pitiful. I think my body is getting worn the hell out.


4/2/10: Workout B

Squats
warm: 45 x 5, 45 x 4, 95 x 3, 135 x 2, 175 x 1
-205 x 5 [+5 lbs]
-205 x 3 :bang:
-205 x 2 :bang:

^ My whole body was falling apart at the end of set two and three :eek: Couldn't get all 5 reps in :(

Deadlifts
warm: 135 x 3, 185 x 2, 225 x 1, 265 x 1
-300 x 3 [+5 lbs]
-300 x 2 -- missed third rep :(

Flat BB Bench
warm: 45 x 10, 45 x 7, 75 x 5, 95 x 3, 105 x 2, 115 x 1
-125 x 6 [+5 lbs, -2 reps]
-125 x 5 [+5 lbs, -2 reps]
-125 x 5 [+5 lbs]

Chinups
-BW x 6 [+1 rep]
-BW x 5
-BW x 6 [+1 rep] + slow negative and 12-second overhand hangout

Today was ****ty. In addition to my Squats and Deadlifts sucking balls, I accidentally let the edge of a loaded barbell drop onto my foot :bang: and while racking weights for bench press my finger got smashed! FFFFUUUUUUUUUUU

I'm seriously considering either a de-load or a 5 to 6 day break altogether, or maybe a really big cheat day to re-fuel myself. My body feels so ****ing ****ed lol. I gotta keep in mind though I am currently on a cut while trying to gain strength, so...

Morning Weight: 153.0 [-0.5 lbs]

Mark!
04-02-2010, 07:58 PM
Bro, that's a seriously crazy work out, haha. Nice squats and deads though. I usually say the hell with it and walk on the treadmill or bike if my workout ends up like that. I don't think I've had one quite that bad but yeah, we all have them. A little break will do you good, we all need them sometimes to just get some R&R in.

Coke
04-03-2010, 04:27 PM
Too bad about the mishap...can't be expecting too much in terms of strength while cutting up though.

fixationdarknes
04-05-2010, 08:34 PM
Thanks for the support guys. I took a physical,mental, and dietary break over the weekend haha.

Morning Weight: 154.5 [+1.5 lbs] :(

-->4/5/10: Workout A
Squats (deload)
warm: 45 x 5, 95 x 4, 115 x 3, 135 x 2, 155 x 2
-(175 x 5) x 3

DB Overhead Press
-30's x 7 [+1 rep]
-30's x 7 [+1 rep]
-30's x 7

Ghett0 T-Bar Rows
-45 x 10
-70 x 10
-(95 x 10) x 3

Dips --> Didn't go down as low this time, I still am going down a bit past parallel, but not to the point where my chest/shoulders are extremely stretched
-BW x 10
-BW x 7
-BW x 6

One-legged Full-RoM Paused Calf Raises
-BW x 20 [+2 reps]

*various crunches and leg lifts

Question: When doing T-Bar Rows today, I felt it a lot in my lats. Is that a bad thing? I do Rows one workout and Deadlifts/Chinups the other workout. Is that too much lat work and not enough work for the thickness of my middle back area?

Coke
04-05-2010, 10:58 PM
Like seeing you do your own thing, later on you can change things up again and to your own liking.

fixationdarknes
04-06-2010, 04:03 PM
Thanks Coke!

Here are a few pics I had taken the other day (click to enlarge)

http://img.photobucket.com/albums/v706/fixationdarknes/lifting%20progress/th_mostmusc2.jpg (http://smg.photobucket.com/albums/v706/fixationdarknes/lifting%20progress/?action=view&current=mostmusc2.jpg)
http://img.photobucket.com/albums/v706/fixationdarknes/lifting%20progress/th_mostmusc1.jpg (http://smg.photobucket.com/albums/v706/fixationdarknes/lifting%20progress/?action=view&current=mostmusc1.jpg)
http://img.photobucket.com/albums/v706/fixationdarknes/lifting%20progress/th_legscropped.jpg (http://smg.photobucket.com/albums/v706/fixationdarknes/lifting%20progress/?action=view&current=legscropped.jpg)
http://img.photobucket.com/albums/v706/fixationdarknes/lifting%20progress/th_frontlat.jpg (http://smg.photobucket.com/albums/v706/fixationdarknes/lifting%20progress/?action=view&current=frontlat.jpg)
http://img.photobucket.com/albums/v706/fixationdarknes/lifting%20progress/th_frontdoublebi.jpg (http://smg.photobucket.com/albums/v706/fixationdarknes/lifting%20progress/?action=view&current=frontdoublebi.jpg)

The only pic I really have of a recent "before" is this:

http://img.photobucket.com/albums/v706/fixationdarknes/lifting%20progress/th_0518092145.jpg (http://smg.photobucket.com/albums/v706/fixationdarknes/lifting%20progress/?action=view&current=0518092145.jpg)

I've been training around 7 weeks now (used to lift years ago but stopped, then started, then stopped, and am now started again), on a steady cut to lean up. I know I'm not big to begin with but I don't currently have a driving desire to bulk. I am aiming for lean-ness before I eventually bulk later. :)

Currently weigh 154.5, my goal at the moment is to make it to 150 not losing more than 1 lb. a week. Maybe hover around there for a while and see what I want to do next.

I know I could probably be using my time a bit more usefully by really focusing more on a hard bulk and then hard cut, but I'd rather just be gradual with things *shrug*

f=ma
04-06-2010, 05:08 PM
looking lean. good luck on your goal

you would def benefit immensely with a nice slow bulk..

Coke
04-07-2010, 01:49 AM
Solid physique dude...depending on height, you could use another 15 pounds and bet you'd stay fairly lean regardless.

Mark!
04-07-2010, 06:01 AM
Looking good bro, really. Another solid work out.

fixationdarknes
04-07-2010, 01:57 PM
Thanks guys. I got to thinking and made a thread in the Diet forum. I should probably bulk up but I'm just afraid haha.

fixationdarknes
04-08-2010, 02:22 AM
4/6/10: HIIT Sprints
-5 minute jogging warmup
-5 cycles of 10/40 of running around 75%-ish
-10 cycles of 10/50 of running 95%-100%

4/7/10: Workout B
Squats (still de-loaded a bit, focusing on form of each slowly-done rep)
warm: 45 x 5, 45 x 5, 95 x 4, 115 x 3, 135 x 2, 155 x 1
-185 x 3
-185 x 3
-185 x 5

Deadlifts
warm: 135 x 3, 185 x 2, 225 x 1
-295 x 3
-295 x 3

Flat BB Bench
warm: 45 x 10, 65 x 5, 95 x 3, 115 x 1
-130 x 5
-130 x 5
-130 x 5

Chinups
-BW x 6
-BW x 6
-BW x 5 + slow negative and overhand hangout

No PR's really. Ah well.

Mark!
04-08-2010, 02:52 AM
Still making progress bro, every day. Looks good.

Coke
04-08-2010, 11:45 AM
Ain't seeing no red in there, WTF, lol.

fixationdarknes
04-10-2010, 01:40 AM
Thanks guys. It sure does get a bit frustrating seeing no PR's. I'll perhaps put on some weight in a bit and start seeing the strength again :)

And srsly Coke, I hate not having red XD

4/8/10: HIIT Sprints
-jogging warmup
-6 10/40 cycles
-20 burpees
-15 burpees
-19 burpees
-100 jumping jacks

**My shins are pretty jacked up right now, gonna need to do some variation HIIT that doesn't bother my shins, or if nothing else I'll just have to take some time off. Either way, sucks.

4/9/10: Workout A (been recently modified so that I no longer Squad Dead and Bench all on the same day)
Squats
warm: 45 x 5, 45 x 3, 95 x 3, 135 x 2, 155 x 1
-(185 x 4) x 3

Flat BB Bench
warm: 55 x 15, 95 x 5, 115 x 3
-135 x 5 [+5 lbs]
-135 x 4
-125 x 5

Ghetto T-Bar Rows
-bar+25 x 8
-bar+55x10 [+5lbs]
-bar+55x10 [+5 lbs]
-bar+60x10 [+10 lbs]

Leg Lifts
-BW x 10
-BW x 10

One-legged Calf Raises
-BW x 10 each
-BW x 10 each

DB Curls
-30's x 8

Coke
04-10-2010, 03:54 AM
Fine training throughout bro.

Mark!
04-10-2010, 03:20 PM
Cardio day looks awesome. All looks well man.

fixationdarknes
04-10-2010, 11:25 PM
Chocolate - Thanks bro :clown:

Mark - Thanks man. I'm currently tryin' to vary up my cardio days due to my shins being so damn beat right now. I don't want them to keep getting worse so I had to take a break from the sprints :indian:

4/10/10: Tabata workout (using altered work/rest scheme: 20/20)

4 cycles of:
-20 seconds rapid punching in horse stance
-20 seconds rest
-20 seconds Burpees
-20 seconds rest

*Repeated it once more with a few minutes of rest inbetween.

My conditioning isn't the greatest, so this was one hell of a workout for me. I will work on lowering rest times and increasing amount of cycles.

Mark!
04-10-2010, 11:50 PM
I love/hate conditioning. I love the feeling afterwards but man it sucks during. Burpees...just thinking about them make me hurt, I may do some of them later tonight just for kicks, haha.

fixationdarknes
04-12-2010, 07:32 PM
Morning Weigh-in: 155.5 lbs

4/12/10: Workout B

Deadlifts
warm:95 x 5, 135 x 3, 185 x 2, 225 x 1
-275 x 1
-315 x 1 [+10 lbs]
-335 x 1 [+30 lbs]
-365 x 1 [+60 lbs]
-335 x 1
-315 x 1

^ Bear in mind I opted out of doing Squats prior to Deads this time. I also switched my stance from Conventional to Semi-Sumo. Oh, and I was barefoot. Still though, it felt amazing to be holding over 3 and a half plates per side XD. This is the most I've ever pulled before. I can't wait to hit 405! :) My previous best in high school was 325 x 2, and I weighed about 7-9 lbs. more at the time.

Dips
-BW x 10
-BW x 10 [+3 reps]
-BW x 8 [+2 rep]

~~~Conditioning work~~~
5 rounds of
-Chinups: 3-2-2-2-3 reps
-Burpees: 10-8-8-8-10 reps

*about 15-20 seconds of rest between each round

Behemoth
04-12-2010, 08:07 PM
Stupid awesome pulling for your size duuude

Mark!
04-12-2010, 10:14 PM
Awesome awesome awesome! That's what I'm talking about man, good stuff! 4pps will come, just keep building that foundation. Very good stuff.

Coke
04-13-2010, 09:06 AM
Huge new deads PR guy.

fixationdarknes
04-14-2010, 11:31 PM
4/14/10: Workout A

Squats
45 x 5, 95 x 3, 135 x 2, 155 x 1
-185 x 1
-205 x 1
-225 x 1
-245 x 1
-255 x 1
-255 x 1

First time I've ever really tried to 1RM Squats, so there's nothing for me to mark in red XD I think I'm pretty satisfied with this 1RM weight for now, however I guess since I completed it again I probably could've gone a bit heavier the first time. I'll go heavy again in a couple of weeks. I had some good depth too. Past parallel for sure.

Flat BB Bench Press
45 x 13, 85 x 5, 95 x 3, 115 x 2
-135 x 5
-135 x 5 [+1 rep]
-135 x 6 [+10 lbs, +1 rep]

Ghetto T-bar Rows
25 x 5, 45 x 5, 70 x 5, 90 x 5
-(115 x 7) x 3 [+55 lbs]
-90 x 8

^ I was sort of just testing the waters with the Rows the last two workouts, and found a pretty good working weight today. And it just feels good to write +55 lol.

Coke
04-15-2010, 05:38 PM
Glad you're digging the ghetto rows, that's one of the better back movements.

Mark!
04-16-2010, 08:41 PM
Awesome squat 1RM man. Ghetto bar rows are a blast too. Good liftin

fixationdarknes
04-17-2010, 04:16 AM
Chocolate - Yeah I really do like them. I feel like I can get that perfect pinch of the middle back, and my arms/rear delts don't seem to play as much of a problem as the weak link of the lift. They end up being so by the end, but they don't completely limit my back from receiving some nice heavy work :clown:

Mark - Thanks man! It felt weird to squat 1rm. The eccentric phase was almost harder than the concentric XD

4/16/10: Workout B

Deadlifts
95 x 5, 135 x 3, 185 x 2, 225 x 1
-275 x 2 sumo
-225 x 3 sumo
-225 x 3 conventional
-225 x 3 sumo

Kind of a deload day following the heavy day I had on Monday. Also testing out conventional again. I definitely feel like the mechanics of Sumo in general just greatly outweigh that of Conventional. I can keep my back more straight/arched, and can lift heavier (less RoM and equal or greater liftoff power). An added bonus is that my shins get less bloody doing sumo stance than conventional :)

Standing One-armed DB Overhead Press
-(30's x 8) x 3 [+1 rep]

Chinups
-BW x 7
-BW x 8 [+2 reps]
-BW x 5 + slow negative

I probably could've gotten 9 or 10 my first set, but even still it's a rep PR :)

Conditioning Circuit
5 rounds of:
-10 tuck jumps
-5 dips
-10 Russian Twists (15-lb. dumbbell)

time: 6:15

Coke
04-17-2010, 08:38 PM
Glad to see you elevating your level of training, definitely becoming more instinctive with it all.

Mark!
04-18-2010, 03:36 AM
Hey man, good looking work here. I guess I've just had some luck with my shins, no blood yet, shins all the way to the bar, I guess I just go out ever so slightly. Keep it up man.

f=ma
04-18-2010, 08:57 AM
nice deads buddy. keep at it. doing a bulk is a good choice but be careful with your cals. dont get fat like me and struggle for months to get lean again.. be scientific and measure EVERYTHING

Mark!
04-18-2010, 04:15 PM
Tim being fat is probably like him being 15% bodyfat, haha. Really though, measure everything and count everything. It's a pain at first but it's REALLY simple if you have a list of foods you can eat, that way you start to memorize how many calories are in a certain weight of food and how many carbs etc. I eat chicken, cow, turkey, fishies, green beans spinach and broccoli. It's so much easier this way. Plus, I save time at the store!!! It's awesome walking out with 4 bags of chicken, 4 massive things of beef, 8 things of eggs and 15 bags of broccoli, everyone looks at your weird. It's great.

fixationdarknes
04-18-2010, 08:08 PM
Coke - Thanks man. It definitely feels good to get my goals aligned and be working toward them.

f=ma - Ah thanks for the tip! I definitely have been slacking lately on the Fitday logging, but partly due to the fact that I've logged the same exact foods for so many weeks straight that I can pretty much estimate within 100 calories how much my intake is adding up to each day XD

Mark - Haha consider yourself lucky. It's kind of annoying having to explain to people wanting to use the barbell after me why there is blood on it. Happens every time... I finish my last set, then walk over to where the cleaning solution and paper towels are, then walk back to the barbell, and there's someone standing over the barbell looking really puzzled and confused.

And speaking of shopping, I think it's time I start doing my own shopping. My mom buys what I ask her to and all, but she generally doesn't buy enough. She's very conservative and, well, ignorant, in that she thinks I'm hurting myself by eating eggs and bacon for breakfast everyday. She starts every nutrition fact with "they say..." For example, when I was first bulking back in high school she told me I would die if I drank whole milk. Lol. Also, this dates way back, but my mom once told me that eating walnuts makes you smarter because walnuts look like your brain. I always just shake my head and walk away, lol. Asian moms... :clown:

Gripper training:
-I haven't actually done any sets of grip training in the past few weeks, but today I tried closing the 150-lb. gripper and closed it all the way, solid. I was probably a third of an inch away from closing it the last time I tried. Accomplishment! I still can't get it closed with my left hand though, so that's my next goal. Along with working toward the 200 for my right hand I suppose.

Mark!
04-18-2010, 08:27 PM
Dang I need to eat more walnuts! At least she's concerned. My mom bought me swiss cake rolls when I was a kid, no questions asked, and deep fried everything, ha. Nice job with that grip training. I need to get me one of them doo hickeys to play with. What are they called...capts of crush?

fixationdarknes
04-19-2010, 12:37 AM
Haha yeah I know she means well. And here's what I have:

http://www.myopure.com.au/images/six_handgrippers.jpg

I've heard the Captains of Crush are great, but when I got this it was on sale, so I got a good deal. Either way they all seem to get the job done. Just a lot of weight to crush lol. I think my set only goes up to 300 though. Lol "only." I'll feel extremely accomplished if I can ever close the 300.

f=ma
04-19-2010, 06:02 AM
grip training is good, i need to do that again.. i have the CoC 1,2 somewhere

fixationdarknes
04-20-2010, 01:20 AM
f=ma - Dude do it! CoC's ftw, I want to get some of those one day.

4/19/10: Workout A

Squat - deload
BW x 5, 45 x 5, 95 x 3, 135 x 2, 155 x 1
-175 x 5
-180 x 5
-180 x 5

Ghetto T-bar Rows
45 x 5
-(120 x 7) x 3 [+5 lbs]

Standing one-arm DB Press - deload
-20's x 8
-20's x 8

Conditioning Circuit
5 cycles of:
-5 Dips
-15 DB Swings per arm
-20 Mountain Climbers per leg

time- 8:35

Mark!
04-20-2010, 01:53 AM
Love mountain climbers don't you? I know I don't. Workouts lookin good bud.

Coke
04-20-2010, 11:51 AM
Fine session dude.

fixationdarknes
04-21-2010, 05:53 PM
Mark - Haha I freakin' hate them. They hurt so good XD

Coke - Thanks for always checkin' in man.

4/21/10: Bench Day

One-legged Squats (a.k.a. The Pistol)
-BW x 5
-BW x 8
-BW x 8

Flat BB Bench Press
45 x 13, 65 x 5, 95 x 3, 115 x 2, 135 x 1
-150 x 1
-165 x 1
-185 x 1
-195 x 1 [+10 lbs]

Last time I 1RM'd Bench was like 4 years ago in high school when I was about 16 and weighed 10 lbs. heavier. I was skeptical about even putting up 185 today!

Cable Rows
-125 x 8
-140 x 8
-140 x 8

~~~Conditioning Circuit
5 cycles of:
-10 x Tuck Jump
-10 x Plank-to-Pushup
-10 x BW Squat
-10 x Knuckle Pushup

&Time: 8:51

Coke
04-21-2010, 06:25 PM
Way to max out on the bench man.

fixationdarknes
04-23-2010, 06:13 PM
Cocoa - Thank you! It's been a time of maxing out heavy weights lately. One reason being that heavy weights rule, another so that I can actually know what my maxes are, which allows me to work with accurate %'s of loading parameters.

Morning weigh-in: 155.5 lbs

4/23/10: Deadlifts mother****er

Deadlifts
135 x 5, 185 x 3, 225 x 1, 275 x 1, 315 x 1
-335 x 1
-385 x 1 [+20 lbs]
-315 x 3
-275 x 3

I meant to add 10 more lbs. to my last max, which would have been 375, but I accidentally added 10 lbs. to each side lol. What a great feeling to already feel accomplished after having pulled 375 and then realize it was actually 385. It's like orgasming twice within a minute :clown:

Standing one-armed DB Preses
-35's x 7 [+5 lbs, -1 rep]
-35's x 7 [+5 lbs, -1 rep]
-30's x 8

Conditioning Circuit
5 cycles of:
3-3-3-2-2 Pullups (neutral grip)
8-7-6-5-5 Burpees
10-8-5-5-5 Pushups

&Time: 4:28

Mark!
04-23-2010, 07:59 PM
Good looking deads brother man. Looking good buddy.

Coke
04-24-2010, 06:16 PM
Props on the lifting along with the conditioning circuits Fix.

f=ma
04-25-2010, 03:18 AM
nice deads bro. ****, you are doing full pistol squats for reps? that is very impressive. i cant even do one lol

Mark!
04-25-2010, 03:40 AM
Crap how'd I miss that? Pistol squats!? I thought about attempting ONE of those, but figured I'd just end up on my ass in the floor. I may try it in my bedroom, lol. That's awesome.

Behemoth
04-25-2010, 12:02 PM
Nice deads on friday dude. Actually I should be calling you a ****er because lb for lb you got me BLOWN away on deads... ****er

fixationdarknes
04-25-2010, 09:47 PM
Well I should've mentioned that on most of the reps I had to sort of slide my hand down a corner of the squat rack as balance assistance. I still need practice with them, but to be honest they're really not that hard. Just get the technique down then you guys will be busting them out!

Mark - Thank you! It's more than amazing to read all the stuff you do during your workouts :) You do epic one-legged deadlifts and atlas stones, I figure the least I could do is some one-legged squatting lol.

Coke - I can't express how awesome you've always been since day one of me working out and posting logs (years ago).

f=ma - Dude I've seen those quads of yours. You could rip them out if you just practiced a couple of times!

Behemoth - Haha, well, hopefully lb. for lb. my Deadlift gets worse. I want to put on some lbs. lol. And dude you're a beast, I appreciate anything you have to compliment about me.

fixationdarknes
04-26-2010, 10:14 PM
4/26/10: Workout A

Squats (workload at approx. 70% of 1RM)
BW x 10, 45 x 5, 95 x 4, 135 x 2, 155 x 1
-(185 x 5) x 3

Standing one-armed DB OH Press
-35's x 7
-35's x 5
-35's x 5

Ghetto T-bar Row
45 x 5
-130 x 5 [+10 lbs, - 2 reps]
-130 x 5 [+10 lbs, - 2 reps]
-125 x 5

Metcon (didn't have much time)
5 times:
--> 5-5-4-3-3 Dips
--> 20 seconds Plank
--> 15 BW Squats

I spent a good portion of my time today instructing my sister and brother-in-law on proper squatting and deadlifting form. It feels funny doing so while the "real trainers" at the gym are spending a lot of time instructing trainees to do ****ing curls. :indian::indian:

Coke
04-27-2010, 12:13 PM
Looks like a fine session...good deal on showing your folks around the gym.

fixationdarknes
04-28-2010, 05:39 PM
Coke - Thanx you!

4/28/10: Workout B

Deadlifts (speed/deload)
45 x 10, 95 x 5, 135 x 5
-155 x 5
-175 x 5
-155 x 5

Bench
45 x 12, 95 x 7, 135 x 1
-145 x 5 [+10 lbs]
-145 x 5 [+10 lbs]
-145 x 7 [+10 lbs, +1 rep]

It seems like the less frequent I bench the bigger my bench gains are lol.

Circuit
5 rounds:
Burpees (5-5-5-5-5)
Plank2Pushup (5-5-5-5-5)
Chinups (2-3-2-2-2)

Completed twice; 5 Chinups + negative on last set of second circuit.

I think I'm gonna start adding in Squats again pre-Deadlifts. That was probably for the best Squatting 3x a week. Maybe I'll have them be Speed Squats or something. Eh, we'll see.

Coke
04-28-2010, 08:38 PM
Making the needed adjustments as you go along is super bro, like how you're handling it.

fixationdarknes
04-30-2010, 08:09 PM
Thank you so much Coke. I would love to meet you one day and lift with you. I think I mentioned a little while ago in your journal that I had a dream where I saw you doing heavily weighted pullups at the gym haha.

4/30/10: Workout A

Squats
BW x 5, 45 x 5, 95 x 4, 115 x 3, 135 x 2, 155 x 1
-190 x 5
-190 x 5
-190 x 5

Standing One-armed DB Press
*rotator cuff warmups*
-40's x 5
-40's x 5
-35's x 5

Ghetto Rows
0 x 5, 45 x 5
-115 x 5
-115 x 5
-115 x 5

*Dips/Crunches/Tuck Jumps completed as 3 circuits with a few minutes of rest at the end
Dips
-BW x 15 (+5 reps)
-BW+10 x 10 (+5 lbs, +5 reps)
-BW+10 x 9 (+5 lbs, +4 reps)

Crunches
-BW+10 x 10
-BW+10 x 10
-BW+10 x 10

Tuck Jumps
x 20
x 20
x 25

Coke
04-30-2010, 11:20 PM
Pretty good stuff there man, well rounded effort.

f=ma
05-01-2010, 05:27 AM
past few efforts are looking solid. keep hitting it. are you sticking with the bulk? bw moving with the goal?

chevelle2291
05-02-2010, 09:44 PM
Nice efforts man. You following a known program or just kinda doing your own thing?

fixationdarknes
05-03-2010, 12:31 PM
Coke - Thanks again!

f=ma - Well... yes and no. I am sticking with it in spirit, but am still a bit afraid of going overboard with it. I'm taking it pretty slow by having 3 carb days a week (4 if you include cheat day lol) with 3 low-ish carb days. I'm at 156.5 right now after my cheat day, so technically I'm kinda on track but a couple days ago I was at 154.0. I don't know anymore lol. I'll just keep the current diet and see how it pans out.

chevelle2291 - Thank you. I started with SS with sprinting sessions every other day, soon found that to be a bit too much for my legs/hips to handle. Now I'm just still doing 3x full body sessions a week with 2-3 sprinting days a week. Lowered the total squatting volume, which was killing me XD

fixationdarknes
05-03-2010, 08:42 PM
5/3/10

Morning Weight: 156.5 (+1-2 lbs from last time I weighed)

Deadlifts (medium/heavy-ish effort, will attempt 395x1 next week if I'm feeling up for it)
bar x 10, 135 x 5, 185 x 5, 225 x 4, 275 x 3
-315 x 3
-335 x 3
-335 x 3

Bench
70 x 12, 95 x 5, 125 x 3
-160 x 5 (+15 lbs)
-155 x 5 (+10 lbs)
-155 x 5

Damn it. For some reason I thought I benched 155 last session so I started with 160 today, and it felt rather heavy. I then realized I had only benched 145, so I bumped it down to 155. I hate starting on the wrong weight lol.

*Circuit: Chinups followed by various crunches/twists, and burpees
Chinups
-BW x 10 (+2 reps)
-BW x 9
-BW x 7

Kinda pissed off today. Sort of hurt my back doing deadlifts... messed up my work sets during bench, and some guy was seriously taking a long ass time to finish with the squat rack (the only place in the gym that I can do supinated chinups) which he was using to curl a barbell. Great! :indian::indian::indian::indian:

chevelle2291
05-03-2010, 11:56 PM
chevelle2291 - Thank you. I started with SS with sprinting sessions every other day, soon found that to be a bit too much for my legs/hips to handle. Now I'm just still doing 3x full body sessions a week with 2-3 sprinting days a week. Lowered the total squatting volume, which was killing me XD

If sprinting is too much, try Tabatas on an elliptical. Just as taxing metabolically (I think) and less fatiguing than sprints on a track or wherever. :thumbup:

fixationdarknes
05-04-2010, 12:04 AM
If sprinting is too much, try Tabatas on an elliptical. Just as taxing metabolically (I think) and less fatiguing than sprints on a track or wherever. :thumbup:

Hm, that is good advice. I've never actually used a treadmill or cycle or elliptical or stairmaster or whatever before, but I suppose now's a good time to do so haha. Do you think I could get the same result with a rowing machine?

f=ma
05-04-2010, 04:51 PM
nice benching and deads bro. re: weights.. weighing yourself every day at the same time after the same events (e.g., after morning dump after morning shake but before workout/water intake) helps establish a trend much more easily. just have to have a routine established

i like how i weigh 40lbs more than you but you dead the same weights as me haha. im so so weak

fixationdarknes
05-04-2010, 05:46 PM
That's good advice! I always weigh myself right when I wake up, but always before my morning dump. I think I'd prefer to weigh myself without the poo but I literally can't squeeze it out when I first wake up, but an hour or two later and I can haha. I think I'll start trying to weigh myself after dump and after shake. Or perhaps both.

Anyway, I was 157.0 this morning. w00t! I wish I had a more precise scale though so I could see the inbetween ounces :indian:

Oh and how do you pull by the way? I used to pull Conventional, and was doing sets of 2 at around 300 lbs, then I switched to Sumo and immediately hit new PR's and it just kept going up from there haha. I don't think I'll ever go back other than the occasional conventional here and there with lighter weights. I just feel a lot tighter and more powerful sumo. I think lifting barefoot helps too, which is what I recently started to do! Anyway, I appreciate the props, but my bet is that you're not weak with the pulls, but rather that I'm literally trying to do every thing possible to pull every extra lb. of weight I can :ninja:

Coke
05-04-2010, 09:10 PM
I was 157.0 this morning. w00t!

Great news, moving up the scale slow but sure and same with the weights, props.

chevelle2291
05-05-2010, 12:57 AM
Hm, that is good advice. I've never actually used a treadmill or cycle or elliptical or stairmaster or whatever before, but I suppose now's a good time to do so haha. Do you think I could get the same result with a rowing machine?

Oh definitely! A rowing machine is by far my favorite piece of cardio equipment. I love the fact that it's an upper body/core workout as well as a cardio workout. You might want to try HIIT on an rowing machine as well. I always found that pretty effective.

fixationdarknes
05-05-2010, 08:24 PM
Coke - Thanks man! I definitely like the slow steady progress. I don't wanna jump the gun too fast haha.

chevelle - Sweet, I'll have to give it a try as a workout finisher some time. I tried screwing around with the rowing machine one time, but I really don't think I was using proper form. Hm...

5/5/10

Jerks
45 x 5, 65 x 5
-(95 x 5) x 3

Front Squats
45 x 5, 65 x 5, 95 x 5, 115 x 5
-(135 x 5) x 3

First time doing these. They really destroy your core haha.

Dips
///plyometric pushup warmup
-BW+15 x 10 [+5 lbs]
-BW+15 x 8
-BW+15 x 5

*Circuit (with some rest between)
Cable Rows: 100 x 10
Front Plank: 60 sec.
DB Curls: 30's x 10 [+2 reps]
Left Side Plank: 60 sec
DB Shrugs: 50's x 15
Right Side Plank: 60 sec

A few hours later...
HIIT Sprints
5 x 10-second sprints, 2 minutes rest between each

^ I wanted to see how my body would handle sprinting on the same day as lifting, and I gotta say it was miserably fail. The ever-occuring problem I have is my hip flexors limiting me from sprinting at 100%. And just now out there I felt so damn beat up. I massage and stretch my hip flexors many times a day (especially after my workouts) and perform dynamic warmups before my workouts though. Agh... I'll figure it out later. For now I'll probably stick to sprinting once a week on one of my off days from lifting. Rowing machine here I come! lol.

Coke
05-05-2010, 09:36 PM
Not looking bad, I'm sure you will find a way to keep the sprints in the mix without jeapordizing the plan.

f=ma
05-07-2010, 06:57 PM
i pull conventional btw.

wheres todays workout? i know you didnt skip. and ya... front squats are tough. i dont know how people do them at heavy weights (tom mutaffis for instance). i personally find them really tough on my wrists and fingers. ive never been able to find a good groove to hold the bar

fixationdarknes
05-07-2010, 08:37 PM
Coke: Thanks, I hope so! If worse comes to worse I'll sprint once a week only and on my other off days just throw in some tabata circuits of shadowboxing, sandbag throws, burpees, squat thrusts, etc. Who knows, but I'll do something to stay active! :D

f=ma - Have you ever tried heavy sumo's? If not I'd be curious to see how you'd do. Yeah they do feel a bit strange on the wrists/arms. I definitely will be working on my flexibility to get the most ideal positioning with Front Squats.

Morning Weigh-in: 156.0 (-1 lb)
I gotta up my carb intake especially on my lifting days. Right now it's probably around 200-225 g's which doesn't seem like bulking status lol. Will raise to around 300 so as not to jump the gun too quickly. My off-day carb intake is around 80-100 g's. My overall body composition seems improved though, I think I actually look noticeably leaner even though my weight is hovering around the same lbs, so to be honest I'm not really disappointed that I haven't gained weight. I think the consistent sprinting and metcon-type stuff I do has made a huge difference with regulating body fat levels. Admittedly I've been lazy with counting calories. Sometimes I feel like I'm eating a lot, but when I weigh in the scale disagrees haha.

5/7/10

*hip warmup: fire hydrants, leg swings, BW Squats
Deep Squats (went pretty deep past parallel today)
45 x 5, 95 x 3, 135 x 3, 165 x 2
-195 x 5
-195 x 5
-195 x 5

200 is the most I've ever used for 3 x 5, and I think I'm going even deeper now. So once I hit 200 next week I'll already be on the rise.

*external rotator cuff exercises on knee
Standing One-armed DB Press
-35's x 8 [+1 rep]
-35's x 7
-35's x 7

*performed as 3 circuits with rest
Ghetto Rows
-(115 x 7) x 3
Leg Lifts
-(BW x 10) x 3
Tuck Jumps
x20, x25, x30

-finished with some light pushups 3 sets of 20

fixationdarknes
05-08-2010, 12:49 PM
Morning Weigh-in: 156.0 (-1 lb)
I gotta up my carb intake especially on my lifting days. Right now it's probably around 200-225 g's which doesn't seem like bulking status lol. Will raise to around 300 so as not to jump the gun too quickly. My off-day carb intake is around 80-100 g's. My overall body composition seems improved though, I think I actually look noticeably leaner even though my weight is hovering around the same lbs, so to be honest I'm not really disappointed that I haven't gained weight. I think the consistent sprinting and metcon-type stuff I do has made a huge difference with regulating body fat levels. Admittedly I've been lazy with counting calories. Sometimes I feel like I'm eating a lot, but when I weigh in the scale disagrees haha.


On that note though, morning weigh-in today: 157.5 :)

Coke
05-08-2010, 05:22 PM
On point with everything in here, keep it up.

f=ma
05-08-2010, 05:36 PM
first off, nice squatting.

next, i have not tried sumo. i really should because i would be able to utilize my crappy leverages much more

fixationdarknes
05-09-2010, 12:33 AM
Coke - Hey thanks man, you have been pretty damn on track yourself lately with those heavy ass squats and pressing (and pretty much heavy everything else lol).

f=ma - Thanks. Yeah dude try it out. It's crazy cuz with Sumo it's like... if you can break the bar from the ground you can go all the way, unless your grip gives out or something. But the mechanics of it are just so awesome.

Notes for today
-6 x 10-second sprints with 2 minutes rest between each
-Went to Wood Ranch grill and had a nice juicy sirloin steak and tons of rolls along with a ceasar salad and peanut coleslaw thing lol. Was great.

Mark!
05-09-2010, 01:04 AM
wicka wicka, what's up buddy! Things looking real good in here, glad to see you sticking with it. I gotta get myself back on the bud, it's hard after a long vacation, ha.

f=ma
05-09-2010, 09:26 AM
yeah.. thats kind of why im hesitant to shift... i have little midget legs relative to my torso length.... so I would have tremendously better leverage to swap over to sumo.. but it would negatively impact my ROM. its a tough call. once im done dieting i will probably give it a go for a few weeks

chevelle2291
05-10-2010, 02:14 AM
Morning Weigh-in: 156.0 (-1 lb)
I gotta up my carb intake especially on my lifting days. Right now it's probably around 200-225 g's which doesn't seem like bulking status lol. Will raise to around 300 so as not to jump the gun too quickly. My off-day carb intake is around 80-100 g's. My overall body composition seems improved though, I think I actually look noticeably leaner even though my weight is hovering around the same lbs, so to be honest I'm not really disappointed that I haven't gained weight. I think the consistent sprinting and metcon-type stuff I do has made a huge difference with regulating body fat levels. Admittedly I've been lazy with counting calories. Sometimes I feel like I'm eating a lot, but when I weigh in the scale disagrees haha.



Are you carb cycling? After talking to Behemoth, he told me that it would probably be advantageous for me to drop my fat intake and replace that intake with carbs. After doing so, I found that I had way more energy in the gym and even looked leaner yet more muscular (fuller). You might want to see if that works for you.

i agree that sprinting/conditioning work seems to help a lot with regulating body fat. How often are you doing that type of work?

fixationdarknes
05-10-2010, 03:57 PM
wicka wicka, what's up buddy! Things looking real good in here, glad to see you sticking with it. I gotta get myself back on the bud, it's hard after a long vacation, ha.

Ha thanks man! You're probably one of the most focused WBB'ers out there, you definitely deserved that nice long vacation and I'm sure you'll get right back on it :)


yeah.. thats kind of why im hesitant to shift... i have little midget legs relative to my torso length.... so I would have tremendously better leverage to swap over to sumo.. but it would negatively impact my ROM. its a tough call. once im done dieting i will probably give it a go for a few weeks

Sweet haha. The dieting, man! You're doing great with that. Can't wait to see the even-more-jacked photos you post up soon.


Are you carb cycling? After talking to Behemoth, he told me that it would probably be advantageous for me to drop my fat intake and replace that intake with carbs. After doing so, I found that I had way more energy in the gym and even looked leaner yet more muscular (fuller). You might want to see if that works for you.

i agree that sprinting/conditioning work seems to help a lot with regulating body fat. How often are you doing that type of work?

Yeah he is probably right about that to some extent. I seem to do really well with high fats and low carbs on off days though. Until I stall out with this plan I don't think I'll switch it up. I'm happy with the gradual weight gain and body re-composition. I am now sprinting just once a week on Saturday, with conditioning exercises performed as alternating Tabata on Tues/Thurs. I lift M/W/F. Seems to work nicely for me.

However I have been gradually increasing my carb intake on lifting days. Complex carbs before workout, dextrose during workout, and white/simple carbs after workout. We shall see how it turns out.

fixationdarknes
05-10-2010, 10:17 PM
5/10/10
Front Squats
BW x 5, 45 x 5, 95 x 3, 115 x 2
-(140 x 5) x 3 [+5 lbs]

Bench
45 x 15, 95 x 5, 115 x 3, 135 x 2
-155 x 5
-155 x 5
-155 x 6.666

Deadlifts
45 x 10, 135 x 5, 185 x 3, 225 x 1
-275 x 1
-315 x 1
-390 x fail

*Chinup/Crunch/Burpee 3x circuit with rest
Chinups
-BW+5 x 8
-BW+5 x 8 [+5 lbs]
-BW + 8
Crunches
-BW+15 x 10
-BW+15 x 10
-BW+10 x 10
Burpees
-BW x 12
-BW x 12
-BW x 15

Lol. Not really much to say here other than the fact that Deadlifting after Front Squats sucked more than I thought it would. My core was already exhausted by this point. My hams/glutes successfully activated the bar off the floor, but my back was like **** lol. Made me pretty pissed and slow-moving for the rest of the workout, but I s'pose we all have those days once in a while. Long story short, I think my days of pulling heavy often are over. I'm gonna lower my overall Deadlift frequency to every 9-10 days, but keep my squatting frequency up.

Anyway... I'm gonna go eat a carb or two. Peace out.

Coke
05-11-2010, 01:06 PM
I seem to do really well with high fats and low carbs on off days though.

Good deal on the carb cycling...but I do hear what you are saying. I know a lifter who swears by increased fats while bulking and another goes mainly for carbs, it all depends on your physical response to either or both, and even that changes as the body changes. Nothing stays the same, or so it seems.

Mark!
05-11-2010, 11:08 PM
Workouts getting longer man, looking good. I saw in my last post in here I put "bud" instead of bus. Kind of funny. And I agree with Coke, the body changes and you gotta mix things up after time. But, we're both riding this low carb train until the tracks run out bro.

chevelle2291
05-12-2010, 04:54 PM
5/10/10
Front Squats
BW x 5, 45 x 5, 95 x 3, 115 x 2
-(140 x 5) x 3 [+5 lbs]

Bench
45 x 15, 95 x 5, 115 x 3, 135 x 2
-155 x 5
-155 x 5
-155 x 6.666

Deadlifts
45 x 10, 135 x 5, 185 x 3, 225 x 1
-275 x 1
-315 x 1
-390 x fail

*Chinup/Crunch/Burpee 3x circuit with rest
Chinups
-BW+5 x 8
-BW+5 x 8 [+5 lbs]
-BW + 8
Crunches
-BW+15 x 10
-BW+15 x 10
-BW+10 x 10
Burpees
-BW x 12
-BW x 12
-BW x 15

Lol. Not really much to say here other than the fact that Deadlifting after Front Squats sucked more than I thought it would. My core was already exhausted by this point. My hams/glutes successfully activated the bar off the floor, but my back was like **** lol. Made me pretty pissed and slow-moving for the rest of the workout, but I s'pose we all have those days once in a while. Long story short, I think my days of pulling heavy often are over. I'm gonna lower my overall Deadlift frequency to every 9-10 days, but keep my squatting frequency up.

Anyway... I'm gonna go eat a carb or two. Peace out.

Deadlifts lookin good man. They really tirin' you out that bad? Maybe start doing the front squats AFTER the deadlifts?

Was the 390 attempt a PR attempt? That had to look sexy lyin' on the ground haha.

f=ma
05-12-2010, 06:33 PM
looking solid man. personally i really dont like deading and squatting in the same session unless the squats are dynamic

fixationdarknes
05-12-2010, 07:46 PM
Good deal on the carb cycling...but I do hear what you are saying. I know a lifter who swears by increased fats while bulking and another goes mainly for carbs, it all depends on your physical response to either or both, and even that changes as the body changes. Nothing stays the same, or so it seems.

Yeah true that. I do feel that as time goes on I'm getting more and more educated about diet and how my body responds to certain things. It's actually kinda fun! haha


Workouts getting longer man, looking good. I saw in my last post in here I put "bud" instead of bus. Kind of funny. And I agree with Coke, the body changes and you gotta mix things up after time. But, we're both riding this low carb train until the tracks run out bro.

Hah, yeah man. Hope the tracks last a while. But we both know that's usually not how life works. Usually just when things seem like they couldn't get any better something pops in and says **** you. lol. For me lately it's been my hip flexors and rotator cuffs taking a beating, but I've been doing a lot to massage/stretch/rehab them.


Deadlifts lookin good man. They really tirin' you out that bad? Maybe start doing the front squats AFTER the deadlifts?

Was the 390 attempt a PR attempt? That had to look sexy lyin' on the ground haha.

Yeah man. Even when I'm warming up my Deadlifts I can feel my hip flexors straining. And I always do hip warmups before and massaging/stretching after. Yeah it was a PR attempt haha, last PR was 385. I really think I can get 390/395 on my next session if I pull fresh and have some good carbs in me.


looking solid man. personally i really dont like deading and squatting in the same session unless the squats are dynamic

Yeah I'm definitely realizing more and more that I agree as time goes on. If I were to do dynamic squats before deadlifting, what kind of load/volume would you recommend? 40%-50% of 1RM done as 5 sets of 3 or something?

fixationdarknes
05-12-2010, 07:46 PM
5/12/10

Back Squats (supersetted with DB Press to save time)
-warmup: fire hydrants, leg swings, BW Squats
45 x 7, 95 x 3, 135 x 3, 175 x 2
-200 x 5
-200 x 5
-200 x 5

One-armed Standing DB Press
-35's x 9 [+1 rep]
-35's x 8
-35's x 7

Ghetto Rows
-125 x 5
-125 x 5
-125 x 8

*Circuit: Dips, Leg Lifts, Tuck Jumps completed two times with rest
Dips
-BW+20 x 11.5 (+5 lbs, +1 rep)
-BW+20 x 9 (+5 lbs, +1 rep)

Leg Lifts: x10, x10

Tuck Jumps: x20, x30

Not bad. Had to rush today, but it turned out pretty good. I'm just at the point where my PR's are going to start becoming more existent,except for my Dips which already seem to have been improving super fast these past several sessions. I keep using heavier dumbbells thinking that I'm going to end up doing less reps, but I keep pumping them out for some reason. It's about time to invest in a dipping belt. The dumbbell between my feet is annoying and is starting to slip out toward the end of my sets.

Any recommendations for an inexpensive dipping belt that will get the job done?

Coke
05-13-2010, 01:28 AM
Here is a less expensive dipping belt:

http://www.bodybuilding.com/store/bbcom/dippingbelt.html?MCID=FGOOG

I use the better crafted leather one at my gym, but this may do the trick for you.

On a roll in here these days man!!

fixationdarknes
05-13-2010, 10:38 AM
w00t, thanks man. I'll probably order that today or tomorrow.

Also, morning weigh-in: 159.5 (2.5 lbs) :cool:

f=ma
05-13-2010, 06:03 PM
squats look good bro


Yeah I'm definitely realizing more and more that I agree as time goes on. If I were to do dynamic squats before deadlifting, what kind of load/volume would you recommend? 40%-50% of 1RM done as 5 sets of 3 or something?

i really dont like anything more than 1-2 working sets of 5 at 60-70%. most people do MUCH more volume than me tho..

Behemoth
05-13-2010, 07:19 PM
Diggin the PR's all over brother!

fixationdarknes
05-14-2010, 01:38 AM
i really dont like anything more than 1-2 working sets of 5 at 60-70%. most people do MUCH more volume than me tho..

Really? I've been working with like 75% of my 1RM for my working loads of squats doing 3 x 5. Do I just suck at repping % loads of my 1RM? haha


Diggin the PR's all over brother!

Thanks d00d!

Notes: Diet the past two days has been quite good. Carbs blasted high on Wednesday; complex/wheat in the morning and before workout, dextrose during workout, lots of simple/white breads after, wheat enchiladas for dinner. Fats high today. Despite the lowered carbs I really love off days because I get to eat so many nuts and hot dogs and stuff lol :clown:

5/11/10
-Alternating shadowbox/burpee tabata repeated twice with a 20/15 ratio.

5/14/10
-3 x 10-second sprints followed by one box/burpee tabata 20/14.

fixationdarknes
05-14-2010, 07:59 PM
5/14/10

Front Squats
Fire hydrants, leg swings, BW Squats, 45 x 10, 95 x 5, 115 x 3
-(145 x 5) x 3 [+5 lbs]

Bench Press
external cuff warmup, 45 x 13, 95 x 7, 115 x 3, 135 x 3
-160 x 5
-160 x 5 [+5 lbs]
-160 x 5 [+5 lbs]

*Circuit: Chinups/Crunches/Burpees completed 3x with adequate rest at end
Chinups
-BW+5 x 8
-BW+5 x 8
-BW+5 x 8 [+5 lbs]

Weighted Crunches: (BW+5 x 12) x 3

Burpees: x13, x13, x20

~~~~~

Thoughts: I think I may stop worrying about Front Squats for now and just focus on increasing my Back Squat strength. The reason I stopped Back Squatting every session before was because I thought that my hips were getting overworked, but then realized it's because I switched from Conv. Deads to Sumo Deads, which clearly uses a lot more hip leverage. I think as long as I keep my Deadlift frequency down to every 7-10 days I can do Back Squats every session (unless I'm Deadlifting that session), which will be good because of the extra weight I can use as opposed to when doing Front Squats, which will call for increased growth I'd presume.

Anyway... pretty good workout. Time to carb up!

Mark!
05-14-2010, 08:49 PM
Screw you and your burpees!!! Man, as a fat man, I think I speak for us all when I say I hate them. Tabatas looking fantabulous.

chevelle2291
05-14-2010, 09:55 PM
Workouts are looking good Fix. I'm wondering why you don't use a barbell instead of the dumbbells for standing press though? Not a critique, just curious...

fixationdarknes
05-15-2010, 02:48 AM
Screw you and your burpees!!! Man, as a fat man, I think I speak for us all when I say I hate them. Tabatas looking fantabulous.

Haha thanks. I probably overuse burpees but I just seriously have not found a conditioning tool as brutal and complete as them! Maybe I'll start doing dumbbell-weighted burpees soon.


Workouts are looking good Fix. I'm wondering why you don't use a barbell instead of the dumbbells for standing press though? Not a critique, just curious...

Thanks. Hm... I just have always liked the way dumbell overhead presses have felt. Barbell overhead presses always felt kind of like a steep incline press to me with lots of anterior delt recruitment whereas with the dumbbells I feel recruitment in my whole shoulder. They also me be of benefit to me because of my rotator cuff tenderness as of late, compared to lifting a heavier barbell overhead. But I'm not opposed to trying barbell again some time in the near future.

f=ma
05-15-2010, 04:39 AM
burpees suck. id rather be sitting

nice lifting man. imo i would make that switch to back squats.. maybe olympic style?

fixationdarknes
05-15-2010, 08:53 PM
f=ma - Yeah they do suck lol. Thanks. What exactly does "olympic" entail? What I've been doing is a high-bar placement and trying to sit back and keep myself as upright as possible, reaching probably a bit below parallel; I always try to go as deep as possible, but any lower and my back would start to lose a bit of its tightness. Is that the right idea or is there more to olympic than that? Anyway, yeah I am pretty sure the Front Squats are gonna take a hiatus for now until my strength is higher.

Morning Weight: 159.5 (still the all-time high for now)

HIIT
-6 x 10-second Sprints (2 min. rest between each)
-one completion of a 20/14 Tabata: Boxing/Burpees

Tomorrow is a rest day. Thank goodness lol.

chevelle2291
05-16-2010, 10:01 AM
f=ma - Yeah they do suck lol. Thanks. What exactly does "olympic" entail? What I've been doing is a high-bar placement and trying to sit back and keep myself as upright as possible, reaching probably a bit below parallel; I always try to go as deep as possible, but any lower and my back would start to lose a bit of its tightness. Is that the right idea or is there more to olympic than that? Anyway, yeah I am pretty sure the Front Squats are gonna take a hiatus for now until my strength is higher.

Morning Weight: 159.5 (still the all-time high for now)

HIIT
-6 x 10-second Sprints (2 min. rest between each)
-one completion of a 20/14 Tabata: Boxing/Burpees

Tomorrow is a rest day. Thank goodness lol.

This. (http://images4.wikia.nocookie.net/startingstrength/images/thumb/8/8b/Squat_Bar_Placement.jpg/800px-Squat_Bar_Placement.jpg) The middle picture is pretty much olympic squatting.

fixationdarknes
05-17-2010, 11:17 PM
^ Ah, cool. I must be doing that then. I keep the bar high and stay rather tight and upright. I gotta have my depth measured one of these days. I know I go below parallel, just don't know to what extent.

5/17/10
Deep Squats
Fire hydrants, Leg swings, BW Squats, 45 x 10, 95 x 5, 135 x 3, 175 x 1
-(205 x 5) x 3 [+5 lbs]

Standing one-armed DB Press
external cuff warmup
-40's x 5
-40's x 5
-40's x 8 [+5 lbs, +3 reps]

Ghetto Rows
-130 x 5
-130 x 5
-130 x 5 +1 almost rep [+5 lbs]

*Circuit: Dips, Leg Lifts, Tuck Jumps -- performed twice with rest at end
Dips
-BW+25 x 11 [+5 lbs]
-BW+25 x 9 [+5 lbs]
Leg Lifts: x10, x10
Tuck Jumps: x30, x40

Today = cheat dessert. Had homemade chocolate peanut butter cups and ice cream w/ fudge. So good lol.

Coke
05-18-2010, 06:51 PM
Good job overall Fix, continuing to elevate.

f=ma
05-18-2010, 06:55 PM
yeah..the thing with olympics is staying upright and allowing your knees to go past your toes. honestly, its tough for me to describe.. i can do but not teach haha

anyways, squats and db pressing look solid. very nice work

fixationdarknes
05-18-2010, 10:55 PM
Good job overall Fix, continuing to elevate.

Thanks man, you continue to inspire :)


yeah..the thing with olympics is staying upright and allowing your knees to go past your toes. honestly, its tough for me to describe.. i can do but not teach haha

anyways, squats and db pressing look solid. very nice work

Thanks. Hmm alright haha sounds good. I didn't know about the knees past toes thing, I always have heard so many times to not let them do that, so that's good to know that they can go a bit past (not as if mine didn't anyway).

5/18/10

Conditioning
-2 shadowboxing/burpee Tabatas; ratio of first one was 20/13 and the second one was 20/15. 3-4 minutes rest between them.

Almost didn't do this, woke up late from my nap, at about 9 pm. Glad I did it though. Heavy Deadlifts tomorrow. w00t.

fixationdarknes
05-19-2010, 04:54 PM
5/19/10

Deadlifts
fire hydrants, leg swings, 45 x 10, 9 x 5, 135 x 4, 185 x 3, 225 x 2, 275 x 1
-315 x 1
-355 x 1
-390 x 1 [+5 lbs]
-315 x 3
-275 x 3

Bench Press
external cuff rotating warmup, 45 x 12, 95 x 6, 115 x 3, 135 x 3
-165 x 5 [+5 lbs]
-165 x 5 [+5 lbs]
-165 x 5 [+5 lbs]

Hammerstrength Leg Extensions
-40 lbs. each leg x 15

*Circuit: Chinups/Crunches/Burpees performed 3x with rest at the end of each time through
Chinups
-BW+5 x 9 [+1 rep]
-BW+5 x 8
-BW+5 x 6 ran out of juice here lol

Weighted Crunches: (BW+10 x 12) x 3 [+5 lbs]

Burpees: x15, x15, x20 (been constantly increasing the volume of these, will perhaps try some weighted eventually)


Notes: I didn't struggle as much with the 390 as I thought I would. Also, I've found that when I start with my butt lower and my back more upright, my pull is stronger. My ham/glute activation strength is my strong point as compared to my lower back which seems to be the weak link in the mix when maxing. This helps explain why I can pull noticeably more sumo than conventional. Will most likely go pull 395 on Monday (unless my back/hips are feeling too rocked, but I'll make sure to foam roll/massage stick/stretch a lot). Also decided to throw in a set of Leg Extensions just to see what they feel like. I think I will continue to do 1 set of them every now and then, nice to get a slight bit of quad work after the heavy posterior chain work, and I do not want to squat/dead on the same day haha.

I was very pleased with this workout, although I was feeling pretty beat throughout and dragged a lot between sets. I'm about to order this though: http://supplementdirect.com/reps39servpwiblznbb.aspx A pre-workout energy supplement called Reps. I think I'll benefit a lot from it. It's only $10 each (shipping is fairly cheap) and with the coupon "BBCOM" you get a 10% discount. I'll probably order 4 of them which will run about $40 including shipping. Each bag has 39 servings, so it'll cost about $0.25 for each scoop, I am down with that :indian:

Carb time, peace out guise.

f=ma
05-19-2010, 05:23 PM
Thanks man, you continue to inspire :)



Thanks. Hmm alright haha sounds good. I didn't know about the knees past toes thing, I always have heard so many times to not let them do that, so that's good to know that they can go a bit past (not as if mine didn't anyway).

5/18/10

Conditioning
-2 shadowboxing/burpee Tabatas; ratio of first one was 20/13 and the second one was 20/15. 3-4 minutes rest between them.

Almost didn't do this, woke up late from my nap, at about 9 pm. Glad I did it though. Heavy Deadlifts tomorrow. w00t.

you and your deads. i seriously doubt i could pull 390 atm. awesome coefficieent

anyways though, with oly squats, your knees can go past your toes because all of your weight is on your heels. it hits the quads much harder and deloads from the hips (from what i understand)

Coke
05-19-2010, 06:14 PM
Way to own those deads, great effort overall.

f=ma
05-20-2010, 05:19 AM
fix, i saw your thread about caffeine... i like the following:

400mg caffeine
50mg ephedrine
30g whey
50g dextrose
7g BA
7g creatine

due to recent training changes, i dont take it altogether in the morning anymore.. but it is very, very potent when all taken together. buying a premade mixture is comically expensive when you can get the bulk ingredients for literally ten cents on the dollar. if youre still trying to bulk, you should leave out the ephedrine, imo

fixationdarknes
05-20-2010, 04:32 PM
So I should just take something like that first thing when I wake up? Not when I am lifting? Also, do I need BCAA's?

Behemoth
05-20-2010, 07:12 PM
So I should just take something like that first thing when I wake up? Not when I am lifting? Also, do I need BCAA's?

Don't go anywhere near the ephedrine. One you're bulking and it's going to seriously suppress your appetite and two you'll develop a nasty need for it requiring more and more to feel good again, and burn out your CNS real quick. It has it's place but IMO really only in the very latter stages of dieting when already pretty lean and can be used for a fairly short term (2 months or less).

Caffeine's kind of the same, but not nearly to the same extent. I avoid it as much as possible even while cutting because yes it can be such a good tool to get you going on certain days that I feel consumption of to specifically get you going should be reserves when really necessary to get going. Did that make any sense? I'm tired.

The rest of that stuff Tim has listed is all well and good.

With regard to BCAA, it would be a waste of money for you. You have PLENTY in your system already at any given moment due to the adequate protein take you take in during a bulk, not to mention the saftey buffer of the other macronutrients. If they were free, sure why not include them it's not going to hurt. But considering they're far, far more expensive than protein per gram you're way better off just taking in protein (which already contain them) because you don't have a calorie quota you must stay under to lose weight. That's where they have their primary place IMO.

chevelle2291
05-20-2010, 07:38 PM
Deadlifts looked really good. I'd be a little careful with those pre-workout stacks, Fix. I'd make sure you're getting plenty of carbs and maybe even drink gatorade before and during your workout before you start taking stimulants to give you a boost. Just my 2 cents.

f=ma
05-20-2010, 08:15 PM
<3 my caffeine... i still use it when i bulk.. but only on lifting days.

ephedrine has no place in a bulk though, def agree w/ rory.. he nailed it.

chevelle2291
05-20-2010, 08:20 PM
<3 my caffeine... i still use it when i bulk.. but only on lifting days.

ephedrine has no place in a bulk though, def agree w/ rory.. he nailed it.

I love caffeine too, but I usually drink it in coffee form and not usually around workouts. It'll just make me too jittery and make me lose focus.

I just think he'd be better off working on his pre-workout nutrition (if it isn't already good) if he's looking for a boost before workouts. Something like oatmeal, bananas, etc. has helped me a ton lately with my workouts and maybe it'll help him too if his pre-workout nutrition is lagging.

Then again, if I was working out at like 4 am like you do, I'd probably be taking caffeine pills too haha.

fixationdarknes
05-21-2010, 06:49 PM
5/21/10

Squats (deep, high-bar)
fire hydrants/leg swings, bar x 10, 95 x 5, 135 x 3, 155 x 2, 175 x 1
-210 x 5 [+5lbs]
-210 x 2, failed on rep 3
-185 x 5

Standing one-arm DB Press
external cuff stuff
-40's x 6
-40's x 6
-40's x 7

Ghetto Rows
-117.5 x 7
-117.5 x 7
-117.5 x 9

*Circuit
Dips
-BW+30 x 11 [+5 lbs]
-BW+30 x 9 [+5 lbs]
-BW+30 x 8

Leg Lifts: x10, x10, x10

Tuck Jumps: x30, x30, x50

DB Curls (for fun lol)
-35's x 5

Was pretty pissed about Squats. I sort of lost my balance there and that contributed a lot to the fail, but probably a lot of the reason I lost my balance was due to being so beat from Wednesday's Deadlifts. Dips made up for it though, I've never made such steady progress with them before.

*****

Feedback:Thanks for the responses guys. I will definitely stay away from ephedrine haha. Looks like I'm due to order some creapure Creatine monohydrate and Beta Alanine then.

Question 1: As far as my pre-workout nutrition, I generally have a multi-grain sandwich with an apple or something, then during my workout I have a shake of about 45g whey and 35-40g dextrose. Then when I get home I have another 25g whey with a banana and about 10g dextrose added. Then I start into my post-workout meals shortly after. I know that part of a diet can't just be viewed and judged out of context of the rest of one's diet, but does that seem like it might be on track just from a glance?

Question 2: I seem to be stalling out in strength for my squats and chins, whereas things like my bench/deadlift/dips are going up pretty well I think. Should I just keep going with the routine and perhaps do some switching up of set/rep scheme for my squats and chins? Or should I just keep pounding it out and eventually get past my sticking points? Currently I'm doing 3x5 for squats and trying to increase 5 lbs each session, and chins are 3x8ish trying to increase reps a bit to 3x9 or 3x10 then increase in weight.

Off Road
05-21-2010, 07:32 PM
Nice squats despite the failed second set. The dips are coming along too. I love dips and attribute them to most of my upper body size.

Coke
05-21-2010, 07:48 PM
I could try to answer your pre/post workout nutrition question but there are other variables involved, like the time of day you normally train, etc...eating right before you lift is not recommended, unless of course you wait a bit afterwards. I like a quick oatmeal snack, this works well for me at least a half hour before I leave to the gym but it is a light serving. Keep experimenting too.

Variety in the sets/reps and weights used will help through sticking points, you will break out of it in time dude.

Behemoth
05-21-2010, 08:04 PM
Coke nailed it. Try things out.

As a general guideline I would make sure you have a whole food meal in your at least one hour before, preferrably a little farther like 2 hours. I wouldn't really concern much with what it is, as long as it has protein and some slow carbs. After giving that a go maybe try a small snack type meal half hour to 45 minutes before you train... something along the lines of a half of scoop of whey and a half a bagel would be excellent might be an great starting point here if you decide you want to add something closer.

I've never eaten a meal like that during my workout so I honestly can't speak from experience. But on paper that during workout meal is unnecessary. If you get a solid meal in even a few hours prior you'll be good. But if it doesn't bog you down or interefere with your lifting then eating during isn't going to set you back with your current goals of gaining.

Obviously you know to eat carbs and protein post workout. The whole fast digestion thing is mega overrated IMO. Whey and dextrose may be optimal on paper but there are advantages on paper to something like oats post workout too. Just make sure you get 40 or so grams of protein and 100 or so of carbs.

IMO people make workout related meals way too compliced. Just have enough food in you to train hard, and make sure that food has had at least a little time to settle. And just make sure you get in protein and carbs within an hour or so post, preferrably right after.

The second question I don't know. I would stick with your routine though. Plateaus and slow downs are inevitable so I would say just stay consistent and you'll break through them eventually if everything else is in order.

chevelle2291
05-21-2010, 08:06 PM
I would just keep hacking at the squats until you move past your plateau. If a couple weeks go by and you're still at that weight, then deload.

As for the pre-workout nutrition, I like to eat a bowl of sugary oatmeal (seriously) and a protein shake about 45 mins before I head to the gym. During my workout I'll drink a CLIF electrolyte/carb drink, and then after I'll usually down a protein shake or get some lean meat in. I think it might help a bit if you get some more simple sugars in around your workout time. I really don't know too much about dextrose, but you might just be better off eating a couple bananas or something. It'll be cheaper and might even be more effective. I'd move away from the sandwich and apple tho (personally) because that doesn't give you a whole lot of simple carbs to work with (which *I* find beneficial) during your workout. That'd be a good meal an hour and a half or two hours before your workout tho. Be and F will prolly be able to help out here more tho.

What's up with the beta alanine? What is that supposed to do? Have you used it before? (Just curious, not criticizing)

Make sure your diet is on check too Fix. If you aren't eating at a surplus progress is gonna be slow. Trust me, I've wasted so much time working out on a severe deficit the past couple of years.

Everything looks good tho. Dips are really progressing well, huh? What are tuck jumps?

fixationdarknes
05-22-2010, 03:31 AM
Nice squats despite the failed second set. The dips are coming along too. I love dips and attribute them to most of my upper body size.

Thanks man! You have been a huge source of inspiration and knowledge for me, thanks for stopping by :)


I could try to answer your pre/post workout nutrition question but there are other variables involved, like the time of day you normally train, etc...eating right before you lift is not recommended, unless of course you wait a bit afterwards. I like a quick oatmeal snack, this works well for me at least a half hour before I leave to the gym but it is a light serving. Keep experimenting too.

Variety in the sets/reps and weights used will help through sticking points, you will break out of it in time dude.

Alright man sounds good, thanks for the input. I do like oatmeal, always a great wholesome snack/breakfast/etc.


Coke nailed it. Try things out.

As a general guideline I would make sure you have a whole food meal in your at least one hour before, preferrably a little farther like 2 hours. I wouldn't really concern much with what it is, as long as it has protein and some slow carbs. After giving that a go maybe try a small snack type meal half hour to 45 minutes before you train... something along the lines of a half of scoop of whey and a half a bagel would be excellent might be an great starting point here if you decide you want to add something closer.

I've never eaten a meal like that during my workout so I honestly can't speak from experience. But on paper that during workout meal is unnecessary. If you get a solid meal in even a few hours prior you'll be good. But if it doesn't bog you down or interefere with your lifting then eating during isn't going to set you back with your current goals of gaining.

Obviously you know to eat carbs and protein post workout. The whole fast digestion thing is mega overrated IMO. Whey and dextrose may be optimal on paper but there are advantages on paper to something like oats post workout too. Just make sure you get 40 or so grams of protein and 100 or so of carbs.

IMO people make workout related meals way too compliced. Just have enough food in you to train hard, and make sure that food has had at least a little time to settle. And just make sure you get in protein and carbs within an hour or so post, preferrably right after.

The second question I don't know. I would stick with your routine though. Plateaus and slow downs are inevitable so I would say just stay consistent and you'll break through them eventually if everything else is in order.

Thanks for all the council man! You are a huge help, it's great to have you around :cool: PM sent by the way.


I would just keep hacking at the squats until you move past your plateau. If a couple weeks go by and you're still at that weight, then deload.

As for the pre-workout nutrition, I like to eat a bowl of sugary oatmeal (seriously) and a protein shake about 45 mins before I head to the gym. During my workout I'll drink a CLIF electrolyte/carb drink, and then after I'll usually down a protein shake or get some lean meat in. I think it might help a bit if you get some more simple sugars in around your workout time. I really don't know too much about dextrose, but you might just be better off eating a couple bananas or something. It'll be cheaper and might even be more effective. I'd move away from the sandwich and apple tho (personally) because that doesn't give you a whole lot of simple carbs to work with (which *I* find beneficial) during your workout. That'd be a good meal an hour and a half or two hours before your workout tho. Be and F will prolly be able to help out here more tho.

What's up with the beta alanine? What is that supposed to do? Have you used it before? (Just curious, not criticizing)

Make sure your diet is on check too Fix. If you aren't eating at a surplus progress is gonna be slow. Trust me, I've wasted so much time working out on a severe deficit the past couple of years.

Everything looks good tho. Dips are really progressing well, huh? What are tuck jumps?

Thanks for the advice bro. Yeah I'm figuring out that I really like bananas around workout time haha. Good call.

BA is just something I've been reading about and hearing about from many reputable sources and it seems to be one of the key ingredients in workout supplements. Something about carnosine which is located in your muscles and having more of it keeps the pH levels of your muscles from dropping too much during workout, thereby allowing you to push a bit harder due to not as quick of a fatigue (muscular burn/failure). I won't pretend to understand much about it haha, but from what I have heard, it and Creatine are two very worthwhile supps to invest in for pretty much any bodybuilder's purposes, so I plan to! :ninja:

f=ma
05-22-2010, 05:53 AM
i havent noticed any positive attributes about BA except make me tingly.. which i like. i think its overrated.. but i have another 1500g to go through

Behemoth
05-22-2010, 09:08 AM
i havent noticed any positive attributes about BA except make me tingly.. which i like. i think its overrated.. but i have another 1500g to go through

Agree with this. Minus the tingle. Actually it really pisses me off, what the **** does making you tingle have to do with anything lifting related, and I hate people seemingly rating supplements on their BA count these days. -- My roomate with regard to white flood pre workout after taking NO xplode for a while "well it makes my lips tingle like the NO so it's gotta be doing something" WHAT?

Anyhow, I'd skip the BA personally, I took it and at massive doses and diddn't notice any of the extra endurance type effects it was supposed to illicit.

Behemoth
05-22-2010, 09:10 AM
And dextrose = glucose. Banana = fructose.

Glucose = more muscle gylcogen replensihment/less liver glycogen replenishment.
Fructose = more liver glycogen replenishment/less muscle glycogen replenishment.

Dextrose > banana.

fixationdarknes
05-22-2010, 12:59 PM
Hm... interesting. I kind of still want to order some of it along with the creatine and try it, although I guess if I'm taking it with creatine there'd be no way for me to know which one is benefiting me. Tingling? Lol.

Also, do you guys still use creatine while cutting?

And Behemoth, when would be a more fitting time to eat bananas then?

Behemoth
05-22-2010, 01:25 PM
Hm... interesting. I kind of still want to order some of it along with the creatine and try it, although I guess if I'm taking it with creatine there'd be no way for me to know which one is benefiting me. Tingling? Lol.

Also, do you guys still use creatine while cutting?

And Behemoth, when would be a more fitting time to eat bananas then?

Definetly worth trying, I mean a lot of people report good things about it. I was just kind of ranting about the tingle, so what... it makes you tingle people, get over it lol

Creatine is definetly tried and true and worth you money. I doubt many people would argue against that.

I absoluetely use creatine while cutting. It will be in my supplementation all the way up to and through my show day.

And about the bananas... I was kind of being a smart ass and making it too technical. ANYTIME is a good time to eat bananas! And really, it doesn't matter whether you want to use dextrose or fruit, I was just being a little facetious. You'll likely never notice the difference if you used one or the other for years consistently.

Lord knows I've eaten plenty of bananas including (but not limited to) post workout! I've also used dextrose post workout. By science the latter is better but it's never worth making that technical at our level....

fixationdarknes
05-22-2010, 01:34 PM
Haha alright man, thanks for all your help. Dunno what I'd do without people like you :cool:

chevelle2291
05-22-2010, 02:01 PM
Definetly worth trying, I mean a lot of people report good things about it. I was just kind of ranting about the tingle, so what... it makes you tingle people, get over it lol

Creatine is definetly tried and true and worth you money. I doubt many people would argue against that.

I absoluetely use creatine while cutting. It will be in my supplementation all the way up to and through my show day.

And about the bananas... I was kind of being a smart ass and making it too technical. ANYTIME is a good time to eat bananas! And really, it doesn't matter whether you want to use dextrose or fruit, I was just being a little facetious. You'll likely never notice the difference if you used one or the other for years consistently.

Lord knows I've eaten plenty of bananas including (but not limited to) post workout! I've also used dextrose post workout. By science the latter is better but it's never worth making that technical at our level....

Thanks for clearing up the difference between dextrose and fruit sugar though, it was definitely interesting. I just figured that bananas, even if they are an inferior energy source than dextrose, are cheap and would prolly still do the trick if the supps are cutting into his budget.

Behemoth
05-22-2010, 02:49 PM
nanners are definetly cost/effective bulking. Yes hard to go wrong with them unless you're anal about nuances. I'm at the store buying them every other day when bulking, I like em a little green (=

fixationdarknes
05-24-2010, 07:59 PM
Bananas freakin' rule. Even when I wasn't training/dieting I ate them on a consistent basis because they taste so good haha.

5/24/10

Squats (deep, high-bar)
fire hydrants, leg swings, bar x 5, 95 x 4, 135 x 3, 155 x 2, 185 x 1
-210 x 5
-210 x 5 [+3 reps]
-210 x 5 [+5 lbs]

Flat BB Bench
external cuff warmup, bar x 12, 95 x 5, 125 x 3, 145 x 2
-170 x 5 [+5 lbs]
-170 x 5 [+5 lbs]
-170 x 5 [+5 lbs]

*Circuit: 3 sets of chin/crunch/burpee*
Chinups
-BW+5 x 9
-BW+5 x 9 [+1 rep]
-BW+5 x 6

Crunches: x12, +5x12, +5x12

Burpees: x15, x15, x15

Thoughts: Felt good redeeming myself from last squat's embarrassing fail :indian: Really focused on sitting back extra far today and pushing off my heels. No more lost balance today, was very hard but very great. Bench was hard but I pushed it up! Chinups are slow to gain as always but I'm just glad I got a one rep improvement! Had a nice and big PWO meal today under the council of Behemoth who has helped me a lot with dieting information the past couple days :)

GIMME SOME CARBS!

pinky8713
05-24-2010, 08:45 PM
Good stuff buddy. Glad you got back into the swing of things this year. Numbers look great after all the time off and I see the progress is still coming. Keep that diet in order and you'll only go up.

fixationdarknes
05-24-2010, 10:32 PM
Thanks dude. Diet for sure man. It's been pretty good the past little while, I think I just need to increase carbs a bit and especially time them better post-workout, which I did today. w00t!

Off Road
05-24-2010, 10:39 PM
Super-Duper squats Fix.

Mark!
05-24-2010, 10:56 PM
Awesome stuff Fix!

Liftersize
05-25-2010, 12:18 AM
bench after squats would kill my arms

JRider23
05-25-2010, 03:15 PM
nice workouts man! Nice to see someone else who puts their PRs in red lol

Coke
05-25-2010, 03:23 PM
Looking very nice there guy, make no mistake.

fixationdarknes
05-25-2010, 03:46 PM
Super-Duper squats Fix.

Thanks dude that means a lot!


Awesome stuff Fix!

Thanks man, you've got some awesome stuff up your alley as well. Can't wait to see pics of your gym when it's finished.


bench after squats would kill my arms

Hm... really? I've never noticed any real effect on my benching after squatting. Deadlifts on the other hand get pretty affected XD


nice workouts man! Nice to see someone else who puts their PRs in red lol

Thanks. Yeah I've just always done it haha. I figure if I PR'd I want it to be noted well enough that both I and others know how excited I was to accomplish it lol.


Looking very nice there guy, make no mistake.

Appreciate it Coke.

fixationdarknes
05-25-2010, 03:47 PM
I just put up a thread here of a pic-comparison from when I started lifting: http://www.wannabebig.com/forums/showthread.php?136547-Project-Recomposition-3.5-months-of-work

Off Road
05-25-2010, 04:33 PM
I just put up a thread here of a pic-comparison from when I started lifting:
Great transformation Fix. You know it's those squats that are getting you there :)

f=ma
05-25-2010, 05:43 PM
great session bro. rory def knows his diet stuff

chevelle2291
05-25-2010, 06:44 PM
Fix, your transformation was VERY impressive. I definitely wouldn't shy away from a bulk though. As long as you keep it clean, I doubt you'll put much fat on at all, and clearly you'd have no problem burning it off.

fixationdarknes
05-26-2010, 12:28 PM
Great transformation Fix. You know it's those squats that are getting you there :)

Dude seriously. When I used to lift I never took Squats THAT seriously. Well, I did in a way, but now I have much tighter form and squat deeper and harder. Every time I get under the bar to squat I am always thinking "damn, this is gonna suck," but at the same time "this is one of the key ingredients to success!"


great session bro. rory def knows his diet stuff

Yeah that is for sure. Thanks man.


Fix, your transformation was VERY impressive. I definitely wouldn't shy away from a bulk though. As long as you keep it clean, I doubt you'll put much fat on at all, and clearly you'd have no problem burning it off.

Thank you. Yeah you're right. I mean I'm definitely gonna keep the eating up, and probably raise it up a notch here in a bit.

fixationdarknes
05-26-2010, 12:28 PM
Btw guys I added two more pics to the pic thread.

fixationdarknes
05-26-2010, 02:34 PM
Holy shiz. People weren't kidding about the tingling of Beta-Alanine. I took 3 grams just now and holy hell I'm on fire rofl. At first I thought the slight tingling was in my head, so I was like you know what I'm gonna stop thinking about it. Then my forearms started to experience a sure tingling. Pretty slight, but it was there. Then I sat down to take a dump, and that's when it hit me. The "tingling" that was present in my forearms basically shot out across my whole body, reaching my face, my ears, my neck, legs, feet, hands, etc. Then it sorta died down. It keeps coming in bursts, then will somewhat dissipate, although still being present throughout my body. I'm kind of laughing right now.

I'm not saying the tingling means it's working, and that I bought it just for this experience, but it definitely does "tingle" (or in my case it sort of burns lol). I'm gonna go deadlift now =)

However, since I have a nice-sized package of this stuff, should I spread out my dosage to 1.5g three times a day or something like that? That is what I read recommended, but I'm not sure if it's better to concentrate it at workout (although I'd rather not light myself on fire next time, unless it is what it takes for it to be effective, then I will do it).

chevelle2291
05-26-2010, 02:54 PM
Holy shiz. People weren't kidding about the tingling of Beta-Alanine. I took 3 grams just now and holy hell I'm on fire rofl. At first I thought the slight tingling was in my head, so I was like you know what I'm gonna stop thinking about it. Then my forearms started to experience a sure tingling. Pretty slight, but it was there. Then I sat down to take a dump, and that's when it hit me. The "tingling" that was present in my forearms basically shot out across my whole body, reaching my face, my ears, my neck, legs, feet, hands, etc. Then it sorta died down. It keeps coming in bursts, then will somewhat dissipate, although still being present throughout my body. I'm kind of laughing right now.

I'm not saying the tingling means it's working, and that I bought it just for this experience, but it definitely does "tingle" (or in my case it sort of burns lol). I'm gonna go deadlift now =)

However, since I have a nice-sized package of this stuff, should I spread out my dosage to 1.5g three times a day or something like that? That is what I read recommended, but I'm not sure if it's better to concentrate it at workout (although I'd rather not light myself on fire next time, unless it is what it takes for it to be effective, then I will do it).

LOL. Great, now all the kids on WBB are gonna be doing the Beta as their recreational drug of choice. :clown:

JRider23
05-26-2010, 02:58 PM
dude that's amazing. keep up the great work

rclayton17
05-26-2010, 03:26 PM
Then I sat down to take a dump, and that's when it hit me.

Lesson = Don't take a dump right after.

fixationdarknes
05-26-2010, 06:10 PM
LOL. Great, now all the kids on WBB are gonna be doing the Beta as their recreational drug of choice. :clown:

Haha I could totally see that happening. Or they'd combine it with pot or something.


dude that's amazing. keep up the great work

Thank you.


Lesson = Don't take a dump right after.

True that. However, the dump causes me to strain my muscles a bit, so at least with BA I'll be able to perform my dump sets more efficiently.

fixationdarknes
05-26-2010, 06:21 PM
5/26/10

Sumo Deadlifts
fire hydrants, leg swings, 45 x 10, 95 x 5, 135 x 4, 185 x 3, 225 x 3
-275 x 3
-315 x 3
-355 x 3 <-- sort of a PR :confused:

Standing one-armed DB Press
-40's x 7 [+1 rep]
-40's x 7 [+1 rep]
-40's x 7

Ghetto Rows
-120 x 7
-120 x 7
-120 x 8

*Dips/Lifts/Jumps performed supersetted
Dips
-BW+35 x 11 [+5 lbs]
-BW+35 x 9 [+5 lbs]

Lying Leg Lifts: x12, x12
Tuck Jumps: x40, x50

Question: Do you think it's odd that I can 1RM 390 Deadlift and when pulling 355 only get 3 reps? I've read that 90% of 1RM's usually give people about 5 reps. I could've maybe gotten 4 reps if I really pulled with all my might and strength, but I didn't want my form to get crappy and was really just aiming for the triple to begin with. What do you guys think?

chevelle2291
05-26-2010, 06:34 PM
To answer the DL question, I don't think it's that unusual. To me, it always seems like some people are better at repping heavier weights, but then their maxes aren't that great, and visa-versa. Other people will have a very high max and a comparatively lower 5rm or 10rm. It's all pretty individual.

pinky8713
05-26-2010, 09:02 PM
Yeah, that's not unusual. Good workout though Fix. Impressive deadlifts!! It seems like that might be your strongest lift. Correct me if I'm wrong. Deadlifts have always been my sweet spot too.

Coke
05-26-2010, 10:16 PM
Glad to see you doing the one arm standing presses, that's one movement I have yet to add into the mix.

Great overall effort Fix.

f=ma
05-27-2010, 03:40 AM
nice lifting

and no i dont think thats odd.

also fix, you really did an outstanding job on that recomp. very good work... are you still going to bulk?

fixationdarknes
05-27-2010, 07:10 PM
To answer the DL question, I don't think it's that unusual. To me, it always seems like some people are better at repping heavier weights, but then their maxes aren't that great, and visa-versa. Other people will have a very high max and a comparatively lower 5rm or 10rm. It's all pretty individual.

Hm, alright cool. I suppose I'm okay with that :cool:


Yeah, that's not unusual. Good workout though Fix. Impressive deadlifts!! It seems like that might be your strongest lift. Correct me if I'm wrong. Deadlifts have always been my sweet spot too.

Thanks bro. Yeah deads have always been where it's at for me. That's cool we that we share the passion and fury of deads haha. What was your old max btw?


Glad to see you doing the one arm standing presses, that's one movement I have yet to add into the mix.

Great overall effort Fix.

Thanks man. Yeah, for some reason I really like it. I'll venture into heavy BB pressing one day but for now this'll have to do (have some rotator cuff issues actually)


nice lifting

and no i dont think thats odd.

also fix, you really did an outstanding job on that recomp. very good work... are you still going to bulk?

Hey thanks dude. It's definitely been a focus in my life these past several months. Yeah, I am still keepin' the bulk on. Didn't mean to make it sound otherwise. Ideally I'd like to be a lean 170 lbs. give or take. Basically my plan is to slow/clean bulk it to 165 for now.

fixationdarknes
05-28-2010, 08:23 PM
5/28/10

Squats (tapped my ass on a makeshift box roughly 9.25" off the floor)
hip warmup, 45 x a bunch of various depth tests, 95 x 3, 135 x 3, 155 x 2, 185 x 1
-215 x 4
-215 x 4
-215 x 2 (failed on rep 3)

Damn. So I measured my depth the best way I can without using a camcorder. So, my ass taps a box that I made out of plates that is about 9.25" high. Bar is high on my back. Feet are slightly wider than shoulder width, toes pointing out. My height is 5'7".

Flat BB Bench
cuff warmup, 45 x 12, 95 x 6, 135 x 5, 155 x 3
-175 x 5 [+5 lbs]
-175 x 5 [+5 lbs]
-175 x 10 (last few were assisted) [+5 lbs, +3ish reps]

At first I was ecstatic for having tore up this bench weight, but looking back, I believe my spotter was being a tad overzealous in his spotting. He had his hands always touching the bar throughout the sets, and if I showed any sign of struggle I think he slightly helped me up. It was my fault though for not being clear with him when asking for a spot. He was a very nice guy and only had the best intentions of lending a helping hand. I've just re-learned my lesson though that I need to be very clear with spotters and tell them to not touch the bar unless I for the life of me cannot get it up.

Decline Sit-ups
-BW x 12
-BW+5 x 12
-BW+5 x 12

*Burpees done immediately after Chinups, rest time between each set of Chins/Burpees was adequate
Chinups
-BW+5 x 9
-BW+5 x 9
-BW x 6.5

Burpees: x15, x18, x15

Chinup Question: I really think I need to switch up my method of attack with these Chinups. Perhaps it's possible that my muscles in general are just crappy at enduring through multiple high-rep sets, so maybe I need to back off the reps and train heavier chins of no more than 5-rep sets or something. Maybe even back off the volume and only do 2 sets? I feel like I could possibly make gains with the first two sets, but by set three I'm always beat to hell.

Any input at all with Chin progression would be appreciated.

Squat question: Currently I Squat Monday, Deadlift Wednesday, and Squat again Friday. Each week. It seems that I will hit a +5 lb PR with my Monday Squats, my Deadlifts will be fine (sometimes PR-ing), and then by the time Friday rolls around it seems I am a bit more fatigued than I'd like to be, and I end up failing my planned reps for Friday Squats (I shoot for a PR of +5 lbs each time I squat). Then on Monday I hit the Squat reps I planned on Monday. So it's almost like Friday is my day to get used to the heavier weight, fail at it, then on Monday I nail it (sort of). Is that even an effective plan or should I just plan on either going for lower reps on Friday or a lighter weight and higher reps?

Any Squatting input would be appreciated.

Thanks guys.

chevelle2291
05-29-2010, 01:43 AM
Solid, solid workout. Bench is looking good. I hate overzealous spotters, I always tell any spotters I have to not help me unless it's on my throat. Gets the point across haha.

for the chinup question, I would definitely stop supersetting with burpees. TBH, I don't really think you need the burpees in there at all. It'd be a difficult exercise to progress in, unless you plan on doing more and more and more reps each time, so why not just drop em? I would just straight set the chinups with longer rest periods. Hit BWx10 for sets across if possible, then do some weighted chins. That would be much more effective I think.

Squat question--I think what you're doing is not as different as what I was doing on Madcow. Madcow basicallly had a monday-hyper, wed-deload, and friday-strength setup. Basically, on Friday, you would increase the weight on your final work set of squats by 5lbs and try to hit three reps. That following monday, with the same weight you would hit Friday's weight for 5 reps, then Wednesday would be a deload (less sets/reps/weight) day for squats and a heavy deads session instead. I found that it worked pretty well for progression and it always gave you a PR to look forward to, whether it was in Deads or Squats. I think what you are doing is pretty similar, so it may not be a bad idea to either continue what you or doing or start doing Madcow full time. I actually really liked the program when I was on it. It's pretty quick (usually a 1h15min workout tops, with warm up and cool down and extra accessory work), focuses on strength, and sticks with the big movements. It might be worth a try?

How are you feeling on squats? Got more in you to go or are you approaching a deload?

Off Road
05-29-2010, 07:42 AM
Hey Fix, I used to giggle because you would ask a MILLION questions. We've seen guys in the past that ask too many questions, get confused, and make ZERO progress. I have to tell you that it's very refreshing to see somebody actually put all those questions/answers to good use. Keep up the good work man.

Keith
05-29-2010, 08:46 AM
Thought I'd drop in and tell you our numbers are almost exactly the same for all 3 lifts currently. This will be good for a little friendly competition.

With regards to chin-ups, I do anything from 100+ reps with BW to heavy weighted ones under 5 reps. IMO, the key to progress with chins and develop width in your back is volume. I've made some great progress lately which I haven't been able to do in a while every since I really pushed myself not just physically, but mentally with these 100 rep chins. Depending on your strength, do 1 rep every x seconds until you hit 100. It's the most effective and efficient way to do as many body weight chins in the shortest amount of time. If you choose 1 rep every 10 seconds, in 16:40 you will have completed 100 reps. It's a great way to test your mental strength, too! Oh, and ditch the ****ing burpees! :p

Coke
05-29-2010, 10:48 AM
You can always drop the Friday squats, but if that's not gonna happen, just do them a whole lot lighter than you would normally do - then really go for it on Monday squat day. I did the similar thing with my benching a while back and it worked pretty good.

Mark!
05-29-2010, 10:48 PM
I agree with coke, you could drop the weights on Friday. Work on form, and good reps during that time. When I squat two days a week, I have a heavy/low rep day, and a lighter/high rep day. Here lately though it's like every day is a light weight day, ha. Workouts looking great as always man, great progress.

fixationdarknes
05-30-2010, 01:29 AM
Solid, solid workout. Bench is looking good. I hate overzealous spotters, I always tell any spotters I have to not help me unless it's on my throat. Gets the point across haha.

for the chinup question, I would definitely stop supersetting with burpees. TBH, I don't really think you need the burpees in there at all. It'd be a difficult exercise to progress in, unless you plan on doing more and more and more reps each time, so why not just drop em? I would just straight set the chinups with longer rest periods. Hit BWx10 for sets across if possible, then do some weighted chins. That would be much more effective I think.

Squat question--I think what you're doing is not as different as what I was doing on Madcow. Madcow basicallly had a monday-hyper, wed-deload, and friday-strength setup. Basically, on Friday, you would increase the weight on your final work set of squats by 5lbs and try to hit three reps. That following monday, with the same weight you would hit Friday's weight for 5 reps, then Wednesday would be a deload (less sets/reps/weight) day for squats and a heavy deads session instead. I found that it worked pretty well for progression and it always gave you a PR to look forward to, whether it was in Deads or Squats. I think what you are doing is pretty similar, so it may not be a bad idea to either continue what you or doing or start doing Madcow full time. I actually really liked the program when I was on it. It's pretty quick (usually a 1h15min workout tops, with warm up and cool down and extra accessory work), focuses on strength, and sticks with the big movements. It might be worth a try?

How are you feeling on squats? Got more in you to go or are you approaching a deload?

Thanks bro. Yeah sounds like a good plan with the spotters XD

Burpees are done after the chins for a metabolic effect. I have been increasing reps a bit how I see fit. I take full rest afterward before my next chin set, and in a muscular sense they work different muscles, so I don't really see a problem there to be honest. I am doing essentially the same thing with Dips, but my Dips are dominating progression-wise lol.

Hm, interesting take on the Squats. Perhaps I will just go in on Fridays with that in mind rather than trying to PR with 5 reps and fail and feel like pewp. I kind of don't like squatting before deads, but I suppose a lighter/dynamic/deload kind of squat wouldn't hurt. And whenever I deload with squats and work my way back up, I never feel as if I really accomplished anything and the working weight at my breaking point feels just as hard as it did before. I don't know why :confused:


Hey Fix, I used to giggle because you would ask a MILLION questions. We've seen guys in the past that ask too many questions, get confused, and make ZERO progress. I have to tell you that it's very refreshing to see somebody actually put all those questions/answers to good use. Keep up the good work man.

Thanks man. That definitely happens to me more than it should though. I get so caught up in what the best way of doing something is that I half the time don't even end up doing it lol. I definitely will not let that happen with this though :)


Thought I'd drop in and tell you our numbers are almost exactly the same for all 3 lifts currently. This will be good for a little friendly competition.

With regards to chin-ups, I do anything from 100+ reps with BW to heavy weighted ones under 5 reps. IMO, the key to progress with chins and develop width in your back is volume. I've made some great progress lately which I haven't been able to do in a while every since I really pushed myself not just physically, but mentally with these 100 rep chins. Depending on your strength, do 1 rep every x seconds until you hit 100. It's the most effective and efficient way to do as many body weight chins in the shortest amount of time. If you choose 1 rep every 10 seconds, in 16:40 you will have completed 100 reps. It's a great way to test your mental strength, too! Oh, and ditch the ****ing burpees! :p

Dang dude. Well, you seem to have me on the squat and bench though. I haven't 1RM'd those in a little while though so hopefully they are up a decent amount. I was gonna go for a 395 Deadlift this Wednesday but perhaps I'll just go for 400 instead just so that I can say I'm 5 lbs ahead! :ninja:

Hm, I may have to try that with Chins. Do you ever implement that kind of thing with weighted Chins and maybe do a bit less reps?

I LOVE BURPEES! lol


You can always drop the Friday squats, but if that's not gonna happen, just do them a whole lot lighter than you would normally do - then really go for it on Monday squat day. I did the similar thing with my benching a while back and it worked pretty good.

Alright I will definitely have to do something like that. Either I will drop the weight or drop the reps.


I agree with coke, you could drop the weights on Friday. Work on form, and good reps during that time. When I squat two days a week, I have a heavy/low rep day, and a lighter/high rep day. Here lately though it's like every day is a light weight day, ha. Workouts looking great as always man, great progress.

Thanks man. Yeah good form is a must. I'm always focusing on that really. I probably spend 40 minutes in the squat rack sometimes just warming up and making sure my form is ideal, only working up to 3 work sets by the end lol.

fixationdarknes
05-30-2010, 01:35 AM
Oh and also:

morning weight: 160 lbs :)

ryuage
05-30-2010, 01:45 AM
regarding the dl, that seems pretty normal... your squat seems awfully low though compared to your deadlift?

chevelle2291
05-30-2010, 02:33 AM
Oh and also:

morning weight: 160 lbs :)

:thumbup:

Keith
05-30-2010, 08:05 AM
Dang dude. Well, you seem to have me on the squat and bench though. I haven't 1RM'd those in a little while though so hopefully they are up a decent amount. I was gonna go for a 395 Deadlift this Wednesday but perhaps I'll just go for 400 instead just so that I can say I'm 5 lbs ahead! :ninja:

Hm, I may have to try that with Chins. Do you ever implement that kind of thing with weighted Chins and maybe do a bit less reps?

I LOVE BURPEES! lol

Those numbers are my PRs, not my current strength. My raw squat is around 260-270 ATM. And my bench is right around 210. I'm going for a 405 deadlift either this Friday or next Friday. So attempt 400 all you want! :evillaugh:

I don't do nearly as many reps with weighted chins for obvious reasons, but I tend to do a pyramid style then a back off set or two. Mixing those two in my opinion, is the best way to progress with this exercise and best for development.

fixationdarknes
05-30-2010, 08:45 PM
regarding the dl, that seems pretty normal... your squat seems awfully low though compared to your deadlift?

Yeah it does. I think why though is because with squats, I seem to be doing everything I can to increase ROM and make the exercise harder (doing high-bar deep squats down to a box that is about 9.25" off the ground), but with Deads I am doing everything I can to decrease ROM and allow me to lift more (basically switching to Sumo and trying to take advantage of the mechanical advantages there). Cuz the thing is I start with my butt pretty low with Deads so it really takes glute/ham activation which is what happens at the bottom of Squats. Perhaps my posterior is a bit stronger than my anterior though.


Those numbers are my PRs, not my current strength. My raw squat is around 260-270 ATM. And my bench is right around 210. I'm going for a 405 deadlift either this Friday or next Friday. So attempt 400 all you want! :evillaugh:

I don't do nearly as many reps with weighted chins for obvious reasons, but I tend to do a pyramid style then a back off set or two. Mixing those two in my opinion, is the best way to progress with this exercise and best for development.

Damn you 405. I might have to go for that now :indian:

So, what would be an example of how you might pyramid doing weighted chins?

Keith
05-30-2010, 08:52 PM
Check my journal, that's the easiest way especially since I switch it up all the time. I think last time I did:

BWx5
BWx10
25x10
45x6
70x3
45x6
25x11

f=ma
05-31-2010, 04:21 AM
i wouldnt drop the friday squats... drop the weight. your mon/fri squat bar weight is the same right? 5lbs per session or 10lbs per week is a big increase per week. i would take the friday weight down to like 80-85% of your 5rm or so... just my opinion though

as far as chins, i like pyramiding. but i like alternating weighted and unweighted sets more. im convinced ive gotten better development out of more volume on the chins, which is why i do so. the alternation preserves some endurance and lets me rest a little longer between heavier sets

having said that, great workout & great weigh-in. keep it up man

fixationdarknes
05-31-2010, 06:05 PM
Check my journal, that's the easiest way especially since I switch it up all the time. I think last time I did:

BWx5
BWx10
25x10
45x6
70x3
45x6
25x11

Dang, 3 @ +70 is awesome! You've got great chinning strength!


i wouldnt drop the friday squats... drop the weight. your mon/fri squat bar weight is the same right? 5lbs per session or 10lbs per week is a big increase per week. i would take the friday weight down to like 80-85% of your 5rm or so... just my opinion though

as far as chins, i like pyramiding. but i like alternating weighted and unweighted sets more. im convinced ive gotten better development out of more volume on the chins, which is why i do so. the alternation preserves some endurance and lets me rest a little longer between heavier sets

having said that, great workout & great weigh-in. keep it up man

Alright cool, thanks man.

fixationdarknes
05-31-2010, 06:09 PM
5/31/10 Training
-As far as training today goes, I had the opportunity to hang out with some cute girls I met yesterday who will only be in town for a few more days, and quite frankly I'll probably never see them again afterwards. The gym on the other hand will always be here, so as dedicated as I like to think I am, I didn't even really hesitate to make the decision to skip the gym (which closed @ 5:00 pm due to the holiday). Anyway... I enjoyed myself, and I'm gonna probably go hang out with them again later tonight. Peace guys.

Behemoth
05-31-2010, 06:17 PM
good decision man

fixationdarknes
05-31-2010, 11:44 PM
good decision man

:)

Tonight ended pretty crappy though. Was supposed to meet back up with the girls and some other people tonight, but some of them went to bed at like 8:30 pm (wtf) and the others just did their own thing. So I just called up some other dudes and drove around and basically did nothing, thinking about this girl the whole time. Lame.

When I got home just now I was tempted to eat a bunch of **** (candies, chocolate, ice cream, cookies, etc.) because of how disappointed I felt. I had a piece of chocolate in my hand and was about to start my feast but then just thought -- this will only end up making me feel even ****tier once I'm done eating it, especially tomorrow morning upon waking up. So I put it back. Good lesson for me to learn I suppose.

I'm thinking tomorrow I'm gonna do what should've been today's workout, and just shift my M-W-F workouts to T-Th-S for this week, and put two cardio sessions on W and F. Will pick my Saturday sprints back up next week when I go back to M-W-F lifting.

chevelle2291
06-01-2010, 12:15 AM
:)

Tonight ended pretty crappy though. Was supposed to meet back up with the girls and some other people tonight, but some of them went to bed at like 8:30 pm (wtf) and the others just did their own thing. So I just called up some other dudes and drove around and basically did nothing, thinking about this girl the whole time. Lame.

Translation: Some of them went to go get high and drunk and **** some other dudes while they were crunk. :clown:

I'm a jackass, can't help it. :/

chevelle2291
06-01-2010, 12:21 AM
On a serious note, Michael, I don't know how much or how little poon you get, but if there was one girl in particular you were really digging, you shoulda made a move kid! Get away from the group somehow by just asking her if she wants to go do something else. If she's digging you, she'll go. You live in california so there has to be a damn beach or other cool setting somewhere to take a girl too. If I were you, I woulda gone skinny dipping in some pool or shark-infested ocean or something. You're jacked enough to pull it off haha. Hell, I woulda just asked her to get out of here if I just wanted to get some. I mean, she was leaving town soon, right? Talk about no strings attached fun haha...

In other words, **** bitches git money.

fixationdarknes
06-01-2010, 12:51 AM
True that. I should have isolated her more when I had the chance. She's here for a little bit longer so I'm just gonna lay it down pretty direct tomorrow since I am 100% sure she was attracted to me when we first met, and I know something is still there even if my opportunity is not as good as it was before. Truth is I haven't really done this in a while and am pretty out of the game (confidence-wise) at the moment.

chevelle2291
06-01-2010, 12:59 AM
True that. I should have isolated her more when I had the chance. She's here for a little bit longer so I'm just gonna lay it down pretty direct tomorrow since I am 100% sure she was attracted to me when we first met, and I know something is still there even if my opportunity is not as good as it was before. Truth is I haven't really done this in a while and am pretty out of the game (confidence-wise) at the moment.

That's some interesting diction there. How was it when you told your parents you are a serial killer? :P. Just playin' man. Yea, go for it. Key is confidence brah. There are some hot ass girls out there with subpar boyfriends who are with them because they were confident when they approached and had solid game. Just, uh, remember to erm...put on the safety catches before you try a PR.....yes that was my ****ty sexual gym innuendo.

f=ma
06-01-2010, 02:22 AM
imo opinion, caveman her. you just pick her up and carry her to your car... its that simple

fixationdarknes
06-01-2010, 12:26 PM
Lol chevelle, Thanks brah.

f=ma - How 'bout I f=ma her? lol

Quick Update: Hey guys, just a quick little question here... it's been... let's see, as I recall I haven't actually missed a workout this whole time I've been lifting. So that's like 4 months of straight lifting? 3 days a week, cardio other days. I missed yesterday's workout due to explained reasons. I was gonna shift M-W-F to T-Th-S this week, but I kind of enjoyed that day of rest and now I'm kind of wondering if it might benefit me to take another lifting day off and either start back up on Friday or the following Monday. Or is that just me starting to get lazy? I don't really know. I think my body might be able to use the rest, but I don't wanna take it if I don't need it and I don't wanna come back and be all ****ty in my strength or something. Thoughts?

chevelle2291
06-01-2010, 01:11 PM
Lol chevelle, Thanks brah.

f=ma - How 'bout I f=ma her? lol

Quick Update: Hey guys, just a quick little question here... it's been... let's see, as I recall I haven't actually missed a workout this whole time I've been lifting. So that's like 4 months of straight lifting? 3 days a week, cardio other days. I missed yesterday's workout due to explained reasons. I was gonna shift M-W-F to T-Th-S this week, but I kind of enjoyed that day of rest and now I'm kind of wondering if it might benefit me to take another lifting day off and either start back up on Friday or the following Monday. Or is that just me starting to get lazy? I don't really know. I think my body might be able to use the rest, but I don't wanna take it if I don't need it and I don't wanna come back and be all ****ty in my strength or something. Thoughts?

When I was in that situation, I'd always switch to the T-Th-S spit OR just doubled up so that two of my training days were in a row so I could have the two days rest, but that's up to you. If you need the extra day off, then you need it off.

fixationdarknes
06-01-2010, 04:23 PM
Hm, alright. I think I'll hit the gym today for a T-Th-S this week. Gonna try to get in contact with teh girl tonight. Must... victorious. :indian:

fixationdarknes
06-01-2010, 07:16 PM
6/1/10

High-bar Squats (down to 9.5" box)
hip stuff, 45 x 10, 95 x 5, 135 x 4, 185 x 3
-215 x 5 [+1 rep]
-215 x 5 [+1 rep]
-215 x 4 [+2 reps]

Standing one-armed Press
external cuff stuff
-40's x 8 [+1 rep]
-40's x 8 [+1 rep]

Ghetto T-bar Rows
45 x 5, 90 x 3
-122.5 x 7 [+2.5 lbs]
-122.5 x 7 [+2.5 lbs]
-122.5 x 8 [+2.5 lbs]

I like that you're able to progress by 2.5 lbs with T-bar Rows. Sometime only being able to add 5 lbs. as the smallest progression can be too much.

*Supersetted Dips/Lifts/Jumps with Dips always being performed after full rest
Dips
-BW+40 x 10.5 [+5 lbs, - 0.5 rep]
-BW+40 x 8 [+5 lbs, -1 rep]

Lying Leg Lifts: x12, x12
Tuck Jumps: x45 [+5r], x55 [+5r]

Conclusion: I almost didn't go to the gym today, glad I did though. Also, oddly I weighed in at 155 lbs today, approx. 5 lbs less than I did a couple of days ago :confused: And another thing, my stomach was feeling a bit queasy today, so it's been hard cramming the food in, especially just now post-workout. I didn't even get in all the food I wanted to and I'm feeling pretty full/sick as is. Agh.

Behemoth
06-01-2010, 07:23 PM
NIce lifting progression Mike. Do you weigh yourself daily in the morning after the bathroom everytime?

Keith
06-01-2010, 09:49 PM
Great progress, dude. 9.5" box is LOW! What stance do you use?

fixationdarknes
06-01-2010, 10:34 PM
NIce lifting progression Mike. Do you weigh yourself daily in the morning after the bathroom everytime?

Thanks man. Yeah every morning after bathroom.


Great progress, dude. 9.5" box is LOW! What stance do you use?

Thanks! I have my feet a bit wider than shoulder width with toes pointing out so that I can spread my legs for hip rotation while going down to keep my back tight.

chevelle2291
06-01-2010, 11:52 PM
Thanks man. Yeah every morning after bathroom.



Thanks! I have my feet a bit wider than shoulder width with toes pointing out so that I can spread my legs for hip rotation while going down to keep my back tight.

Speaking of which, whatever happened with that girl?

fixationdarknes
06-02-2010, 12:14 AM
Speaking of which, whatever happened with that girl?

Haha. Well unfortunately she actually left town today, although she may be coming back either this week or maybe months later. I talked to her on the phone though and it felt like a good conversation. Regardless, that just means I gotta get re-focused on finals (this is my last week) and squatting :)

f=ma
06-02-2010, 04:55 AM
very nice fix. those dips are looking sick. is your intake normal despite the queasy? 5lbs is a pretty big fluctuation at your bw imo

Coke
06-02-2010, 11:13 AM
You have been constant and relentless and that is excellent, and no doubt you are learning to make adjustments if you miss days for whatever reasons. One thing I would do is throw in a whole body day, etc - regroup and keep moving on. You have got plenty of time to experiment with all that and ole girl Fix, lol.

fixationdarknes
06-02-2010, 01:45 PM
very nice fix. those dips are looking sick. is your intake normal despite the queasy? 5lbs is a pretty big fluctuation at your bw imo

Thanks bro. For once my dips and benching are the most consistent gains I've been making lol. It's really weird... my upper body has been weak my whole life! Yeah my intake has been pretty normal. I don't really know what happened XD


You have been constant and relentless and that is excellent, and no doubt you are learning to make adjustments if you miss days for whatever reasons. One thing I would do is throw in a whole body day, etc - regroup and keep moving on. You have got plenty of time to experiment with all that and ole girl Fix, lol.

Thanks man. Yeah for sure, I'm learning to deal with missed days. Speaking of which... I've got a question:


QUESTION: Would it ever be reasonable/acceptable to only lift two days a week rather than three? I realized that the reason my Tuesday lifting session felt so nice is because I had 3 days of rest between my last workout on Friday. I think my upper body can handle 3x a week lifting, but I like having lots of rest between the Squats and Deads. For example I'm not sure if I can Deadlift tomorrow at full capacity due to the Squats yesterday. One thing I could do is stick Deads on Fridays and keep my heavy Squatting session on Monday (which is what I used to do anyway). Any input?

Off Road
06-02-2010, 01:53 PM
Two days a week is fine. Three is better if you can get away with it. But you can do very well on two days a week.

chevelle2291
06-02-2010, 02:17 PM
Thanks bro. For once my dips and benching are the most consistent gains I've been making lol. It's really weird... my upper body has been weak my whole life! Yeah my intake has been pretty normal. I don't really know what happened XD



Thanks man. Yeah for sure, I'm learning to deal with missed days. Speaking of which... I've got a question:


QUESTION: Would it ever be reasonable/acceptable to only lift two days a week rather than three? I realized that the reason my Tuesday lifting session felt so nice is because I had 3 days of rest between my last workout on Friday. I think my upper body can handle 3x a week lifting, but I like having lots of rest between the Squats and Deads. For example I'm not sure if I can Deadlift tomorrow at full capacity due to the Squats yesterday. One thing I could do is stick Deads on Fridays and keep my heavy Squatting session on Monday (which is what I used to do anyway). Any input?

I'm not the most experienced here Fix, but personally, I wouldn't dip below three days a week if you can help it. I just don't see that being optimal for muscle growth from everything I've read on this site and others. I'm thinking you may need a deload. If you are still progressing pretty well and don't want to deload just yet, what do you think about doing different variations of some of your exercises, i.e. hack squats, convent deads, trap bar deads, etc. And you are always going to have some days that feel better than others, no matter how many days off you take. It's always going to be that way. I would personally stick with what you're doing as you are still progressing pretty damn well.

fixationdarknes
06-02-2010, 06:43 PM
Yeah alright. Thanks guys. I will stick with three for sure then. This week I am feeling especially sore/beat (probably do need a deload like you suggested) so I'm just gonna skip Thursday's workout and hit it Friday instead, then start back up with M-W-F next week.

Behemoth
06-02-2010, 07:20 PM
I would stick to whatever way you move up weight the best with. It sounds like that is two days. Theres never a cookie cutter right or wrong answer to a question like this. Twice per week if fairly certain you're under recovered with 3 times per week. No question about it.

chevelle2291
06-02-2010, 08:53 PM
I would stick to whatever way you move up weight the best with. It sounds like that is two days. Theres never a cookie cutter right or wrong answer to a question like this. Twice per week if fairly certain you're under recovered with 3 times per week. No question about it.

Rory, in your opinion, is frequency or intensity most important in any routine?

Behemoth
06-03-2010, 10:33 AM
Intensity all day.

Keith
06-03-2010, 12:06 PM
Consistency all night.

fixationdarknes
06-04-2010, 08:49 PM
Thanks Rory, I'll keep that in mind this next week if I'm still feeling beat (gonna still give 3x a week some more effort with one lighter squat day).

6/4/10

Deadlifts
-bar x 10
-95 x 7
-135 x 5
-185 x 3
-225 x 3
-275 x 2
-315 x 1
-355 x 1
-400 x fail (would've been a +10 lb. PR)

I grinded the 400 up off the floor pretty well, but when I was ALMOST there I look up at the mirror to see that the right side of my body is pretty much locked out but I just couldn't lock out the left side. Partly because my grip was kinda slipping in my left hand. Very close though!

Flat BB Bench
external cuff stuff, 45 x 15, 95 x 7, 135 x 4, 155 x 3
-180 x 5 [+5 lbs]
-180 x 5 [+5 lbs]
-180 x 6 [+5 lbs]

Decline Situps
-BW+10 x 10 [+5 lbs]
-BW+10 x 10 [+5 lbs]
-BW+10 x 12 [+5 lbs]

*Burpees done after Chin sets
Chinups
-BW+10 x 6
-BW+10 x 6
-BW+10 x 8 [+5 lbs]
-slow BW negative from the very top

Burpees: x15, x15, x20

Concluding Thoughts: Was a bit disappointed with the Deadlift, but the following Bench and Chins got me in a pretty good mood. I think I made some good progress with the Chins today (they've been stalled for a bit), I'm going to use a 15-lb. dumbbell next week. I think the problem was with me exerting and focusing myself too much on the higher-rep Chin sets (7+). I just seem to do everything better with low reps. I've never done great with reps much past 7-8, at least with compound lifts. *shrug* I'm going to stick to a skeleton of 5-rep Chin sets and once in a while do a high-volume BW Chin scheme doing 1 rep every 10 seconds or something along those lines.

Coke
06-04-2010, 08:58 PM
Good stuff there, steadily on the rise...great effort going for the 4pps deads, you'll get that soon no doubt.

chevelle2291
06-04-2010, 09:29 PM
Sounds like ya need some chalk. :thumbup:

Nice workout. It looks like straight setting the chinups helped a bit?