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bloodybob
03-10-2011, 02:50 PM
Hey ya'll, I'm new here, but I've been lurking for awhile. I've been lifting "seriously" since the middle of last October, but I figured having a journal here with experienced lifters to give me pointers would definitely help me out!

My name is Luke, I'm 20, 6'2, 164 lbs (which is 20 more than when i started!), and using WBB 1.1 as a template

Anyone who has questions, introductions to make, or ideas to help me out, don't be shy! I need all the help I can get.


3.10.11 Workout:

Squats
45 x 5
95 x 5
135 x 3
155 x 5
160 x 4
160 x 5

Good Mornings
55 x 3
95 x 6
105 x 5
105 x 5

Alternating DB Lunges
80 x 10 (5 for each leg, 40 in each hand. Is this correct notation?)
90 x 10
90 x 10

45 Second Stabilizer with elevated legs

bloodybob
03-11-2011, 10:49 AM
3.11.11 Workout

Bench Press
45 x 5
95 x 4
135 x 5
135 x 5
140 x 5

Standing DB Shoulder Press
60 x 5
70 x 6
70 x 6
70 x 4

Dips
8 x BW
8 x BW
8 x BW
8 x BW

Alternating DB Curls
60 x 10
60 x 10

40 Crunches
20 Dead horses


Kinda felt weak today, ate a lot of Papa John's breadstick crap last night.

bloodybob
03-13-2011, 01:02 PM
So I have to miss my day 4 workout this week, so I sort of haphazardly threw the pull ups into today's workout. Meh. The deads felt good, though!

3.13.11 Workout

Rack Pull
45 x 5

Deadlift
95 x 5
135 x 5
155 x 5
165 x 5
165 x 3
135 x 7

Pull Ups
BW x 7
BW x 5

Cable Pull Through
70 x 7
85 x 8
100 x 7

Seated Calf Raise
115 x 8
125 x 7

One arm planks, 30 seconds each side

GazzyG
03-13-2011, 03:03 PM
Hi mate, welcome to WBB.

Nice workouts!

bloodybob
03-16-2011, 06:12 PM
Thanks Gazzy, I appreciate it!

3.16.11 Workout

Squats
45 x 5
95 x 3
135 x 3
155 x 5
165 x 4
165 x 4
155 x 6

Good Mornings
65 x 3
95 x 3
105 x 6
110 x 6

Alternating DB Lunges
40s x 10
40s x 10
40s x 10

1 minute stabilizer

tom183
03-17-2011, 03:56 AM
^--Good progress from the previous leg workout.

bloodybob
03-17-2011, 03:45 PM
Thanks, Tom. I feel like I'd been stagnant for a little while, but my focus and determination has soared the past week knowing that I have a bunch of stroonng dudes watching my progress now. I'm happy I started this journal. That was the first time I'd squatted 165 for reps!

bloodybob
03-17-2011, 05:34 PM
I reallly suck at the bench, and it bothers me. I don't look forward to having to do it :/ Ugh.

3.17.11 Workout

Bench
45 x 5
95 x 5
135 x 5
135 x 6
135 x 5

Standing DB Shoulder Press (really ****ty form on the heavier weights. Damn!)
35s x 3
40s x 5
40s x 5
35s x 5

Dips
BW x 8
BW x 8
BW x 8
BW x 9

Alternating DB Curls
30s x 12
30s x 10

bloodybob
03-19-2011, 01:11 PM
3.19.11 Workout

Rack Pull
45 x 5

Deadlift
95 x 5
135 x 5
155 x 3
175 x 5 (YES!!)
165 x 5

Step Ups
40s x 10
40s x 10
40s x 10

Cable Pull Throughs
100 x 8
115 x 7

Seated Calf Raise
125 x 8
125 x 7

tom183
03-19-2011, 06:51 PM
Solid deadlift progress.

Why do you think your bench sucks? Post a video for us to critique if you think it's form related.

bloodybob
03-20-2011, 10:59 AM
I think it might be more of an issue of me complaining about not being very strong lol. But yes, I think videos of ALL major lifts would be a good idea for me too get some pointers.

bloodybob
03-20-2011, 12:41 PM
3.20.11

Pull Ups
BW x 5
BW x 5
BW x 5

Seated Cable Rows
102.5 x 5
107.5 x 5
107.5 x 7

Pushups
BW x 20
BW x 20

Scaptions
20s x 5
17.5s x 10

Skull Crushers
20s x 8
20s x 8

bloodybob
03-20-2011, 12:46 PM
I think it might be more of an issue of me complaining about not being very strong lol. But yes, I think videos of ALL major lifts would be a good idea for me too get some pointers.

I also have very long arms, and it can be pretty discouraging seeing guys that are even smaller than me putting up bigger numbers. Excuses excuses...

bloodybob
03-23-2011, 05:01 PM
Weird gym day! I couldn't turn my brain off... while I was lost in thought about whether or not I should consider this a successful squatting day, I put 35s onto the bar for the GMs intstead of 25s. I was wondering why it felt so darn heavy...
The heavier-than-I-thought GMs beat the shit out of me, so my lunges and ab workout were lame. However, it taught me a valuable lesson about how much lifting is a mental game.

3.23.11

Squats
45 x 5
95 x 3
135 x 3
165 x 5
165 x 5
155 x 5

Good Mornings
65 x 5
115 x 5
125 x 5 (Questionable form)
115 x 5

DB Lunges
45s x 6 (these felt terrible)
40s x 10

bloodybob
03-24-2011, 08:39 PM
My bench felt much better this week. I could've done more weight, but I had no spotter :(
A little disappointed I couldn't improve my shoulder press, but everything else went well, IMO.
3.24.11

Bench
45 x 5
95 x 5
135 x 6
140 x 6
140 x 6

Standing Shoulder Press
35s x 5
40s x 5
40s x 5
35s x 5

Dips
BW x 8
BW x 8
BW x 10
BW x 10

Alternating DB Curls
30s x 14
30s x 12

bloodybob
03-24-2011, 09:02 PM
I'd like to add some weight to my dips next week. Is just holding a DB with my feet an effective way to do this?

bloodybob
03-26-2011, 12:13 PM
Friend called me in the middle of my workout saying it's an emergency and to come over ASAP (turns out our friend's boyfriend broke up with her and she needed moral support?). So i cut my workout short to go be a good friend. It sucks, but it was the right thing to do.

3.26.11

Rack Pull
45 x 5

Deadlifts
105 x 5
145 x 3
175 x 5
175 x 5
155 x 6

bloodybob
03-27-2011, 12:09 PM
Very satisfied with today's workout!

3.27.11

Pull Ups
BW x 6 x 3

Cable Rows
102.5 x 6
107.5 x 6
115 x 6 x 2

Pushups
BW x 25 x 2

Scaptions
20s x 6
20s x 5

Skull Crushers
20s x 8 x 2

bloodybob
03-30-2011, 05:05 PM
3.30.11

Squats
45 x 5
95 x 3
135 x 3
165 x 5
170 x 4 :indian:
165 x 4 (fail on 5th rep)

Good Mornings
45 x 5
95 x 5
115 x 5
115 x 5

DB Lunges
45s x 10
45s x 10
45s x 10

tom183
03-30-2011, 06:10 PM
I'd like to add some weight to my dips next week. Is just holding a DB with my feet an effective way to do this?

It works but a dipping belt would be better.

bloodybob
03-31-2011, 04:43 PM
3.31.11

Bench
45 x 5
95 x 5
135 x 5
145 x 5
145 x 4

Standing Shoulder Press
40s x 5 x 3

Dips
BW x 8
BW + 20 x 7 x 2

Alternating DB Curls
35s x 8
35s x 7 (left arm fail)

^I wanted to drop back down to 30s for that last curl set, but they were MIA

Pre workout bodyweight: 167 lbs

bloodybob
04-02-2011, 12:16 PM
4.2.11

Rack Pull
45 x 5

Deads
95 x 5
155 x 5
175 x 1
180 x 5
175 x 5

Step Ups
45s x 10 x 2

Pull Throughs
100 x 8
115 x 8

Calf Raises
135 x 5
135 x 6


Felt dehydrated today... took like sixty water breaks. Still progressing with the deads though, so I feel ok about things.

bloodybob
04-02-2011, 12:18 PM
I bought 2 gallons of Goldenrod milk yesterday... and it tastes terrible! How do you screw up milk???

GazzyG
04-02-2011, 12:30 PM
Great work with the pullups and dips mate - they're exercises a lot of people avoid because they're tough.

Good progress on all your other lifts too.

bloodybob
04-02-2011, 07:41 PM
Deadlifts and squats are wayyy tougher - at least for me.

I saw your 6 month HCT-12 pics, Gaz, and you are making some great progress yourself!

bloodybob
04-03-2011, 12:41 PM
4.3.11

Pull Ups
BW x 7 x 2
BW x 5

Seated Cable Rows
100 x 3
115 x 6 x 3

Pushups
BW x 25 x 2

Scaptions
20s x 6 x 2

Skull Crushers
20s x 10
20s x 8

bloodybob
04-06-2011, 04:54 PM
4.6.11

Squats
45 x 5
95 x 3
135 x 3
175 x 4
165 x 5 x 2
135 x 8

Good Mornings
45 x 5
95 x 5
115 x 5
120 x 5

Lunges
40s x 12

bloodybob
04-07-2011, 03:57 PM
4.7.11

Bench
45 x 5
95 x 5
145 x 5 x 2
145 x 4

DB Shoulder Press
40s x 6
40s x 5 x 3

Dips
BW + 20 x 8
BW + 20 x 6

Alternating DB Curls
35s x 10
30s x 14

bloodybob
04-10-2011, 01:27 PM
Took yesterday off because my family was in town. Went for a nice 3 mile hike because it is apparently SUMMER now in Tennessee! Got back into the gym today

4.10.11

Rack Pull
45 x 5

Deads
115 x 5
165 x 3
180 x 5 x 2

Step Ups
45s x 10 x 2

Cable Pull Throughs
115 x 8
117.5 x 10

Seated Calf Raise
135 x 6 x 2

bloodybob
04-13-2011, 04:59 PM
A bit lame today.

4.13.11

Squats
45 x 5
135 x 5
175 x 5 x 2
155 x 6

Good Mornings
65 x 5
95 x 5
115 x 5

Lunges
35s x 10
40s x 10

bloodybob
04-13-2011, 06:20 PM
So with my semester coming to a close, feeling like I'm stalling a tad, and Chris Mason taking the WBB 1.1 routine off this site... I think it's time to look for a new routine!
I've heard Madcow is a good, simple routine for someone at my level. Anyone have any thoughts?

bloodybob
04-13-2011, 06:44 PM
Eh... not sure how I feel about squatting 3x a week.
Maybe HCT-12?

bloodybob
04-15-2011, 07:43 PM
4.15.11

Bench
45 x 5
95 x 5
140 x 5
145 x 6
145 x 5

DB Shoulder Press
40s x 6
40s x 5 x 2

Dips
+20 x 8 x 2

DB Curls
35s x 10

Workout was lame because I am having some weird back-of-head pain, which I am going to go start a thread about in the BB section.

Also, the real reason I feel like I am stalling is because I am not eating enough, not because I am used up on this routine (stuck at 167 lbs for a few weeks now). However, I would like to start on Madcow regardless, as soon as I can sort out this pain issue.

bloodybob
04-23-2011, 10:51 AM
4.23.11

Deadlift
45 x ?
95 x 6
135 x 6
155 x 6

Chin Ups
BW x 10
BW x 8

Bent Over Rows
45 x 8
65 x 7

Working back into the gym slowly. No head pain today, so I'm feeling confident I can resume lifting as normal. I'm gonna try and learn to do a good bent-over row this week, because I'd like to start Madcow which calls for BB rows. Today's were shit... I was feeling it more in my arms than in my backs. Gonna go get mah research on

bloodybob
04-25-2011, 01:33 PM
4.25.11

Squats
45 x 5
95 x 7
155 x 5
155 x 8

Skull Crushers
15s x 8
20s x 8
20s x 8

Just sorta continuing with an unstructured gym week... very last rep of my squat caused a bit of that head pain, so I immediately switched over to tricep work. Ugh.

bloodybob
04-27-2011, 03:52 PM
4.27.11

Dips
BW x 8
+20 x 8
+20 x 8
+25 x 9

Standing Shoulder Press
35s x 6
40s x 4 failed on 5th rep :(
35s x 6
35s x 5

Messed around more with bent over rows. Worked up to 95 lbs. My seated cable row is around 115. Is this a reasonable transfer?

Kinda pissed my shoulder press was so weak. I don't know if it was doing the dips first, or that I'm not using creatine, or that I haven't really worked my shoulders in 12 days?

bloodybob
05-09-2011, 04:20 PM
Finally back!
Signed up at a shitty commercial gym today for the summer. I'll be using HCT-12 (ish) because of the flexibility it allows with exercises, since oftentimes it can be hard to get the equipment you want right away at this gym.
ANYWAY. I've been on a bit of a break, so strength and weight have sank a little bit... hopefully I'll be back where I was in no time. Pretty low volume today, since I'm easing into both back into the gym and into HCT-12

5.9.11
Low incline DB Press
20s x 10
35s x 10
50s x 10

Standing Shoulder Press
30s x 8
35s x 6 x 2

Cable Rows
100 x 6
105 x 6

Pull Ups
BW x 6 x 2

Skull Crushers
20s x 10
25s x 4 (fail on 5th rep)

GazzyG
05-10-2011, 05:39 AM
Nice idea, switching to HCT-12, it's a good routine and I'm sure you'll make great gains on it.

bloodybob
05-10-2011, 12:42 PM
Thanks Gazzy. The success you've been having with it was definitely a factor in turning me on to it. Just gotta get the food in to grow!

5.10.11
Deadlift
135 x 6
155 x 6
165 x 6

Leg Press (a cable-machine variation, the real one was taken :boring:)
150 x 10
170 x 6
190 x 6

Calf Raise
140 x 5 x 2
110 x 10

EZ Bar Curls
40 x 10
50 x 8
50 x 10



Also worth noting: I'm sippin' on some Maximus after brushing my teeth. It makes the taste mint chocolate chip. Badass!

bloodybob
05-13-2011, 06:22 PM
Screwed up today and went to the gym on an empty stomach... oh well. I picked a bad time too, and it was too crowded.

5.13.11

Standing Shoulder Press
25s x 10
35s x 6
40s x 6

Flat DB Bench
30s x 10
45s x 6
55s x 6

Pulls Ups (whichever one is palms away, I get mixed up)
BW x 6
BW x 6

Cable Row
105 x 6
105 x 6

Skull Crushers
20s x 8
25s x 6

tom183
05-13-2011, 06:44 PM
Nice session.

Yep. Pull ups is palms facing away. Chin-ups is palms facing toward yourself.

bloodybob
05-14-2011, 01:10 PM
^thanks Tom, still working my way back up

Squats felt harrrd today. Got a long way to go.

5.14.11

Squats
95 x 6
135 x 6
155 x 6
160 x 6

Rack Pulls
135 x 6
155 x 6
175 x 6

Calf Raise
110 x 8
110 x 7
110 x 6

EZ Bar Curls
50 x 10
60 x 6 x 2

bloodybob
05-16-2011, 01:23 PM
After tomorrow's lower body workout, it's time to stop being a pussy and add in a little more volume on these two setters I've been doing...

5.16.11

Flat DB Bench (feet up)
25s x 10
45s x 8
55s x 7 (fail on 8)
55s x 6

Standing Shoulder Press
35s x 6
40s x 6
40s x 6

Pull Ups
BW x 7
BW x 6

DB Rows
35s x 6
40s x 6

Skull Crushers
25s x 6
25s x 5 (failed on 6)

bloodybob
05-18-2011, 06:16 PM
Lower back is fried!

5.18.11

Deadlift
135 x 6
155 x 6
175 x 6 x 2

Leg Press (the real thing. gotta get used to using this machine, I'm a little awkward on it)
180 x 6
200 x 6 x 2

Calf Raise
110 x 6
120 x 6 x 2

EZ Bar Curls
50 x 12 x 2
50 x 10

bloodybob
05-21-2011, 01:07 PM
5.21.11

DB Bench (feet up)
25s x 10
45s x 10
55s x 8
Went for 60s after this, but couldn't get them up :/
55s x 7


Standing Shoulder Press
35s x 8
40s x 6 x 2

Pull Ups
BW x 7
BW x 6

One Arm DB Rows
40s x 6 x 3

Skull Crushers
25s x 6 x 2

bloodybob
05-22-2011, 04:19 PM
5.22.11

Squats
95 x 6
135 x 6
165 x 6
175 x 6

Rack Pulls Last week I set the pins at mid shin, today I tried knee level.
135 x 6
225 x 6 x 2

Calf Raises
110 x 6
120 x 6 x 2

EZ Bar Curls
50 x 10
60 x 8
60 x 6

bloodybob
05-24-2011, 05:59 PM
Pretty quick rest times today, I was eager to get outta there.

For dinner, my dad made this soup that was peanut butter, sweet potato, salsa, chick peas, zucchini and cumin... and was actually very very tastey.

5.24.11

Incline DB Bench Press
25s x 10
40s x 10
50s x 6 x 2

Standing DB Shoulder Press
35s x 6
40s x 6
40s x 5 (fail on 6. incline bench got to my shoulders/i am weak)

Chin Ups (switching to these due to mchica/offroad/Tom in a BB section thread)
BW x 8
BW x 7

DB Rows
35s x 6 x 2
40s x 6 (shit form. Damn article)

Dips
BW x 10 x 2

bloodybob
05-25-2011, 05:47 PM
5.25.11

Deadlift
135 x 6
175 x 6 x 2

Leg Press
200 x 6
220 x 6
230 x 6

Calf Raise
120 x 6 x 3

EZ Bar Curls
50 x 6
someone ran off with the 60, so I went to...

DB Curls (per arm)
30s x 8
30s x 6

bloodybob
05-25-2011, 05:49 PM
I need to progress on deadlifts, I know.
I did some reading this week and realized that I've been using too much chest and not enough hip in the movement, so hopefully this form improvement will help the lift go up.

tom183
05-25-2011, 06:33 PM
Nice progress with your squatting.

bloodybob
05-28-2011, 01:57 PM
Nice progress with your squatting.

Thanks, buddy.

5.28.11

DB Bench Press (feet up)
25s x 10
45s x 10
55s x 8 x 2

DB Shoulder Press
35s x 6
40s x 6
40s x 6 (penultimate set was hard, so I went to seated for these)

Chin Ups
BW x 8
BW x 6 +2 +2

DB Rows
35s x 6
40s x 6 +2
right arm breaks down before left arm, which I find slightly unusual as I am right handed

Dips
BW x 8
+20 x 8
+20 x 7

bloodybob
05-28-2011, 01:59 PM
Shoulder press has not been so hot. Would it make sense that the higher rep DB bench wears them out?

tom183
05-29-2011, 03:52 AM
Yes.

bloodybob
05-31-2011, 04:43 PM
5.31.11

Squats
45 x 6
135 x 6
165 x 6
180 x 4 +2

Rack Pulls (pins above kneecaps)
135 x 6
225 x 6
230 x 6

Calf Raises
130 x 6 x 3

EZ Bar Curls
50 x 8
60 x 8 x 2

chevelle2291
05-31-2011, 05:14 PM
Rack pulls are fun as hell.

Nice journal Luke. :)

bloodybob
05-31-2011, 06:05 PM
Yeah the ROM feels like 1/2 an inch when I'm lifting the bar from right above my kneecaps lol

bloodybob
06-02-2011, 05:04 PM
6.2.11

Incline DB Press
25s x 10
40s x 8
55s x 6 x 2

Chin Ups
BW x 6
+20 x 5 (got 90% of the way on rep 6)
BW x 6

DB Rows (form is still a bit awkward)
35s x 6
40s x 6 +2 + 2

Dips
BW x 6
+20 x 6
+20 x 10

bloodybob
06-02-2011, 05:06 PM
So unless anyone tells me it's a dumb idea, I've decided that for chest + shoulders + tris I'd like to do flat bench, OH press, and skullcrushers for one upper body day and incline DB press and dips on the other. Just for variety's sake.

Chins and rows still in every upper body sesh.

bloodybob
06-04-2011, 01:10 PM
6.4.11
All the barbells were being used when I got there, so I had to start with...
Leg Press
180 x 6
230 x 6
240 x 6 +2 +2

Deadlift
135 x 6
165 x 6
180 x 6

Calf Raise
130 x 6 x 2

EZ Bar Curls
50 x 6
60 x 8
60 x 7
Weak... I think I will drop to 2 sets with these and see if that improves things

bloodybob
06-06-2011, 02:02 PM
6.6.11

Flat DB Bench (feet up)
25s x 10
45s x 8
60s x 6
60s x 8
allriggght!

DB Shoulder Press
35s x 6
40s x 6
45s x 4 (seated, fail on 5)

Chin Ups
BW x 6
+20 x 5 (fail on 6)
BW x 6

DB Rows
35s x 6
40s x 6

Dips
BW x 8
+25 x 6 x 2

bloodybob
06-06-2011, 02:03 PM
Totally forgot I was going to do skullcrushers instead of dips today... oh well.

bloodybob
06-08-2011, 04:30 PM
My gym only has one squat rack, so I was waiting for some kids to finish up on it. This cut my workout a little bit short since I get picked up from the gym. Still felt it was a decent session.

6.8.11

Squats
45 x 6
95 x 6
145 x 6
185 x 4 (kinda good morning'd the last rep. still happy as it was my first time attempting 185)
155 x 6

Rack Pulls (pins at mid-shin)
135 x 6
185 x 6

EZ Bar Curls
60 x 12

tom183
06-08-2011, 05:34 PM
That squat keeps going up. Great stuff!

bloodybob
06-09-2011, 05:52 PM
Thanks for the support as always, Tom!


6.9.11

Incline DB Bench
25s x 6
40s x 6
55s x 6 x 2
Did the same warm-up I always do, but these were irritating my shoulders a tad... grumble grumble

DB Rows
35s x 6
40s x 6 x 2
Felt very easy with these before the chins

Chin Ups
BW x 3
+20 x 6 +2 +2

Dips
+20 x 6
+25 x 6
+25 x 8

bloodybob
06-11-2011, 11:48 AM
6.11.11

Deadlift
135 x 6
165 x 6
185 x 6

Leg Press
180 x 6
230 x 6
250 x 6 +2

Calf Raises
110 x 8 x 2

EZ Bar Curls
60 x 12

bloodybob
06-13-2011, 02:14 PM
6.13.11

DB Bench (feet up)
25s x 8
45s x 8
60s x 8
60s x 7 (fail on 8)

Seated DB Shoulder Press
40s x 6
45s x 6
40s x 7

DB Rows
40s x 6
45s x 6 ("body english." sheesh)

Chin Ups
BW x 4
+20 x 6
+20 x 5 (ten second pause) +1

Skull Crushers
25s x 6 +2 +2

chevelle2291
06-13-2011, 02:20 PM
Solid benching and rowing.

Big dumbbell fan, eh?

bloodybob
06-13-2011, 02:38 PM
Decided I gotta step it up and keep track of my diet a bit more, as I have not been gaining any weight.
Signed up at fatsecret.com, gonna aim for 3800 kcals a day, hopefully get to 170 lbs by the end of July.

bloodybob
06-13-2011, 02:39 PM
Solid benching and rowing.

Big dumbbell fan, eh?

Wellll DB bench is much more effective for muscle activation, no? (hence the feet up, as well)
And DB rows are only because I am slightly less awkward with them than BB rows hah.

bloodybob
06-13-2011, 02:44 PM
I am getting this idea from this article
http://www.wannabebig.com/training/an-intelligent-approach-to-building-a-big-strong-chest/

"The most efficient way to develop the chest is to use mainly dumbbells for presses because they require you to perform both functions of the chest (drawing the arms together and pushing away from the body) for greater stimulation and overload."

"Start by placing your feet up on the bench. By doing this, you lose stability in your hips and knees. The joint stress transfer goes to the shoulder joint, the pectoralis major becomes the prime mover, and your chest receives the greater amount of overload, which is what we want."

bloodybob
06-15-2011, 04:41 PM
6.15.11

Squats
45 x 6
95 x 6
145 x 6
185 x 6 (last two reps were ugly)

Calf Raise
110 x 8

Leg Curl
110 x 5
105 x 6

DB Curls (per arm)
30s x 3
35s x 6 +2

I think I will stick with 185 on the squat for next time to really nail those 6 reps, instead of 4 reps of squats and 2 reps of squatmornings with weak knees :tuttut:

bloodybob
06-15-2011, 06:56 PM
Past three days:
Mon - 3797 KCals, 130g fat, 235g protein, 413g carbs
Tues - 3677 KCals, 130 fat, 204 protein, 417 carbs
Wed - 4010 KCals, 154 fat, 200 protein, 458 carbs
I don't actually weigh/measure my portions, but this is roughly accurate within 200-300 calories.

Current weight - 165 lbs

bloodybob
06-17-2011, 04:30 PM
Except for the chins, pretty meh session. MIght take 3 or 4 days off after I nail a 190 deadlift this Sunday.

6.17.11

Incline DB Press
25s x 10
40s x 8
55s x 6
55s x 3
stopped. This lift makes my shoulder feel irritated. I'm not sure how I can really be screwing up incline dbs... ugh.

Flat DB Press
55s x 8

Lateral Raises
15s x 6
20s x 6

Chin Ups
BW x 3
+20 x 6
+20 x 6
(30 second pause)
BW x 2 +2

DB Rows
40s x 6 x 2

Dips
+25 x 8
+35 x 8

tom183
06-17-2011, 07:12 PM
Nice chins and dips.

bloodybob
06-19-2011, 12:49 PM
^Thanks Tom!

6.19.11

Deadlift
135 x 6
155 x 3
175 x 3
190 x 6 Bitch!

Squats
95 x 5
135 x 10 x 2 (This should be considered a cardio workout. Damn.)

DB Curls (per arm)
30s x 10
30s x 8

bloodybob
06-23-2011, 05:07 PM
Good session.

6.23.11

DB Bench (feet up)
20s x 10
40s x 10
60s x 9
60s x 10

Seated DB Shoulder Press
35s x 3
40s x 7
45s x 6

DB Rows
40s x 6
45s x 6 +2 +2

Chin Ups
BW x 3
+25 x 5
+20 x 4 +2

Skullcrushers
25s x 6 +2 +2 +2

tom183
06-23-2011, 06:15 PM
Nice session.

bloodybob
06-25-2011, 02:07 PM
Nice session.

Danku, sir.


Weak as shit today. Kinda pissed. Waste of a session.

6.25.11

Squats
45 x 6
95 x 6
135 x 6 (knew I was in trouble when this felt super heavy)
165 x 6
185 x 4 +1

Lying Leg Curls
95 x 8
100 x 8

Calf Raise
110 x 6

DB Curls (per arm)
30s x 10

bloodybob
06-27-2011, 02:21 PM
So my dumb ass kicked those 65s up too hard and they came all the way back and hit me in the shoulder. This threw off my bench and shoulder press... ugh. (Or maybe I'm just greedy with my gains/weak as shit.) I know I could've cranked out some reps with the 65s. Next time.

6.27.11

DB Bench (feet up)
25s x 8
45s x 8
65s x 0
55s x 8

DB Seated Shoulder Press
40s x 6
45s x 5
45s x 3

Close Grip Bench Press
65 x 10
85 x 10

Chin Ups
BW x 3
+25 x 6
+25 x 4 +2

bloodybob
06-28-2011, 05:09 PM
A bit tired today, but still did pretty well.

6.28.11

Deadlifts
135 x 6
155 x 6
175 x 3
190 x 4

Leg Press
230 x 6
240 x 6
240 x 6 +2 +2

Calf Raises
110 x 6 +2 +2 +2

tom183
06-28-2011, 07:00 PM
You've no doubt got some reps with those 65's in you.

bloodybob
07-01-2011, 04:57 PM
Turns out you were right, Tom :)

7.1.11

DB Bench (feet up)
25s x 10
45s x 8
60s x 4
65s x 6
The hardest part was just getting them up, and then keeping my balance on the bench with my feet up.

Seated DB Shoulder Press
40s x 6
45s x 6
45s x 4

DB Rows
40s x 6
45s x 6 +2

Chin Ups
BW x 2
+25 x 6
+20 x 6

Close Grip Bench
85 x 10
90 x 10

bloodybob
07-03-2011, 01:01 PM
7.3.11

Squats
45 x 6
95 x 6
135 x 6
175 x 3
185 x 6
still doesn't feel great... but it's time to bump the weight
135 x 6

Lying Leg Curl
95 x 10
100 x 8

Calf Raise
120 x 6 +2 +2 +2

DB Curls (per arm)
30s x 10 +2 +2 +2

tom183
07-03-2011, 06:29 PM
Good stuff with that DB bench press.

GazzyG
07-04-2011, 01:55 AM
Squats is one of those exercises where the warmups can feel harder than the worksets.

Don't sweat it bud, just keep it up, you're getting better every day.

bloodybob
07-11-2011, 05:45 PM
Good stuff with that DB bench press.


Squats is one of those exercises where the warmups can feel harder than the worksets.

Don't sweat it bud, just keep it up, you're getting better every day.

Thanks for the encouragement, guys!

bloodybob
07-11-2011, 05:48 PM
Back after a week of feeling sick. Lost 3 pounds. My metabolism is the devil. Feeling better, but feeling weak.

Chin Ups
BW x 3
BW x 10
BW x 8

DB Bench
40s x 12
60s x 6

Seated Shoulder Press
35s x 8
40s x 7

DB Rows
35s x 6
40s x 6

CG Bench
95 x 10 x 2

bloodybob
07-13-2011, 05:03 PM
Was not feeling weak today! I'm sick of spinning my wheels because I have trouble eating enough... so I'm gonna do my best to drink a 1/2 gallon of whole milk a day. I also put olive oil in my shake today, like Tom suggested in some diet thread, and it was a little weird but not unpleasant. Hopefully I can put on a little mass...

Deadlift
135 x 6
175 x 6
185 x 3
195 x 3

Leg Press
180 x 6
230 x 6
250 x 6

Calf Raises
90 x 10

DB Curls (per arm)
25s x 3
35s x 5

bloodybob
07-14-2011, 06:19 PM
Got worn out pretty easily with the deadlifts being yesterday, but I won't be able to get in there tomorrow. First two exercises felt good.

7.14.11

DB Bench
20s x 10
40s x 8
60s x 6
65s x 7

Seated DB Shoulder Press
40s x 6
45s x 5 x 2

CG Bench
95 x 10 x 2

Dips
BW x 10 (haarrddd lol)

tom183
07-15-2011, 12:45 AM
Solid training those last few sessions.

bloodybob
07-17-2011, 02:38 PM
Solid training those last few sessions.

Danku, sir.

7.17.11

Squats
45 x 6
95 x 6
135 x 6
175 x 3
190 x 2 +1

Rack Pulls (Pins at mid-shin)
135 x 6
185 x 6
195 x 6

DB Curls (Per arm)
25s x 12 +2 +2 +2

Calf Raises
90 x 8 +2 +2 +2

bloodybob
07-19-2011, 06:44 PM
7.19.11

DB Bench (feet up)
25s x 10
45s x 8
65s x 6 x 2

Seated DB Shoulder Press
40s x 3
45s x 6
45s x 5 (to failure)

DB Rows
40s x 3
45s x 6

Chin Ups
+20 x 6
+20 x 5 +2

CG Bench
95 x 6
105 x 8

tom183
07-19-2011, 07:05 PM
Nice range of upper body movments there. Good stuff.

bloodybob
07-22-2011, 04:49 PM
Gained a pound, pulled 200 for the first time. Feelin' pretty good.

7.22.11

Deadlift
135 x 6
165 x 6
190 x 3
200 x 3

Leg Press
200 x 6
230 x 6
250 x 6 +2 +2

Calf Raise
90 x 10

DB Curls (per arm)
25s x 13

tom183
07-22-2011, 05:14 PM
pulled 200 for the first time.

Always nice to hit a milestone like that. Keep it up man.

bloodybob
07-24-2011, 05:58 PM
Always nice to hit a milestone like that. Keep it up man.

Thanks a lot, Tom!

I had a very minor bike crash on the way to the gym (got a nice scrape on my chest), so it was sort of a meh session.

7.24.11

DB Bench
25s x 10
45s x 8
65s x 7 x 2

Seated DB Shoulder Press
40s x 3
45s x 5
45s x 6

DB Rows
40s x 6
45s x 6 +2 +2

Wide Grip Neutral/Pull Ups (somewhere in between)
BW x 3
+20 x 4
BW x 6 +2 +2

CG Bench Press
105 x 8
110 x 6

chevelle2291
07-26-2011, 09:42 AM
That seated DB shoulder press is nice.

Off Road
07-26-2011, 09:45 AM
I agree, strong pressing.

bloodybob
07-26-2011, 03:48 PM
Thanks a lot guys. I've noticed the thickest looking guys are usually the ones with the strongest shoulder press. Definitely a movement I'd love to get very strong in.

tom183
07-26-2011, 05:26 PM
7.24.11

DB Bench
25s x 10
45s x 8
65s x 7 x 2

Seated DB Shoulder Press
40s x 3
45s x 5
45s x 6

DB Rows
40s x 6
45s x 6 +2 +2

Wide Grip Neutral/Pull Ups (somewhere in between)
BW x 3
+20 x 4
BW x 6 +2 +2

CG Bench Press
105 x 8
110 x 6

Nice improvements from the previous session.

bloodybob
07-27-2011, 04:16 PM
Nice improvements from the previous session.

Thanks. I feel like my bench, shoulder press, and deadlifts have come along pretty well this summer, but squats have been way harder to budge. Hmm.

7.27.11

Squats
45 x 6
95 x 3
135 x 3
175 x 6
190 x 3 +1 (fail on 2)

Rack Pulls (Pins at mid shin)
155 x 6
195 x 3
215 x 5

Calf Raise
90 x 10 +2 +2 +2

tom183
07-27-2011, 05:09 PM
but squats have been way harder to budge.

I sympathize man. My squat has always struggled as well.

chevelle2291
07-27-2011, 08:08 PM
Thanks. I feel like my bench, shoulder press, and deadlifts have come along pretty well this summer, but squats have been way harder to budge. Hmm.

7.27.11

Squats
45 x 6
95 x 3
135 x 3
175 x 6
190 x 3 +1 (fail on 2)

Rack Pulls (Pins at mid shin)
155 x 6
195 x 3
215 x 5

Calf Raise
90 x 10 +2 +2 +2

Good numbers. How old are you.

What kind of squatting do you follow? Low bar, high bar, etc.

When I started low bar squatting my numbers went up by a ton overnight. If you are having trouble progressing with squats then maybe it's time to switch styles?

Edit: Ah, I see you're 20 as well. You're doing good man. It's nice to have some younger guys over here who aren't complete douchebags (I consider myself about half n half. :clown:). Your squat is probably always going to be a challenge at 6'4. It's just a lot of distance to travel with the bar. Have you ever tried using a belt? I know mchicia is quite tall as well and he finds the belt helps quite a bit.

bloodybob
07-28-2011, 04:11 PM
Meh.

7.28.11

Chin Ups
BW x 3
+20 x 6
+25 x 6

DB Bench (feet up)
25 x 10
45 x 6
65 x 6
65 x 7

Seated DB Shoulder Press
40s x 6
45s x 5 x 2

CG Bench
95 x 6
felt weak so I just stopped here

bloodybob
07-28-2011, 04:18 PM
Good numbers. How old are you.

What kind of squatting do you follow? Low bar, high bar, etc.

When I started low bar squatting my numbers went up by a ton overnight. If you are having trouble progressing with squats then maybe it's time to switch styles?

Edit: Ah, I see you're 20 as well. You're doing good man. It's nice to have some younger guys over here who aren't complete douchebags (I consider myself about half n half. :clown:). Your squat is probably always going to be a challenge at 6'4. It's just a lot of distance to travel with the bar. Have you ever tried using a belt? I know mchicia is quite tall as well and he finds the belt helps quite a bit.

What makes you think I'm not a complete douchebag...?
haha.

Not really sure if I'm high or low bar... I just sort of put it where it feels natural. Have any pics demonstrating the difference? I'm also only 6'2, but I haven't tried with a belt.

bloodybob
07-30-2011, 03:15 PM
Yet another deadlift PR. Happy!

7.30.11

Deadlift
135 x 6
175 x 6
195 x 6
205 x 3

Leg Press
190 x 3
230 x 3
260 x 6 +2 +2 +2

tom183
07-31-2011, 12:34 AM
Yet another deadlift PR. Happy!

Good stuff man. Keep it up.

bloodybob
08-01-2011, 03:13 PM
Good stuff man. Keep it up.

Thanks a lot!!

8.1.11

DB Bench (feet up)
25s x 8
45s x 6
65s x 8
65s x 7

DB Shoulder Press
40s x 3
45s x 7 x 2 :indian:

DB Rows
40s x 3
45s x 6
50s x 6 +2

CG Bench
95 x 6
115 x 6 +2

tom183
08-01-2011, 05:09 PM
Nice progress with the shoulder press there.

chevelle2291
08-02-2011, 12:30 AM
What makes you think I'm not a complete douchebag...?
haha.

Not really sure if I'm high or low bar... I just sort of put it where it feels natural. Have any pics demonstrating the difference? I'm also only 6'2, but I haven't tried with a belt.

lol.

http://nutribody.com/images/squat-balance-line.jpg


Ur shoulder press is right where mine's at basically. I hate you. :evillaugh:

Might wanna give a belt a shot if ya get a chance. Hell, might as well just buy one. I have a feeling it'd help you feel a lot better when squatting.

K-R-M
08-02-2011, 12:52 AM
hehe, another noob like me, will definitely follow this journal, good job man. And yours chevelle, like your posts a lot on the main forums.

chevelle2291
08-02-2011, 01:21 AM
hehe, another noob like me, will definitely follow this journal, good job man. And yours chevelle, like your posts a lot on the main forums.

Hey thanks K-R-M. I'm a noob too, though. :p

I locked my journal down over here. It was getting cluttered with petty arguments. I started another one at IM fwiw.

sorry for the journaljack bob.

Off Road
08-02-2011, 07:44 AM
Nice all around pressing.

bloodybob
08-02-2011, 01:14 PM
Nice progress with the shoulder press there.
Thanks Tom, I appreciate it!




http://nutribody.com/images/squat-balance-line.jpg


Ur shoulder press is right where mine's at basically. I hate you. :evillaugh:

Might wanna give a belt a shot if ya get a chance. Hell, might as well just buy one. I have a feeling it'd help you feel a lot better when squatting.
Ah, I'm definitely high bar. I'll give low bar and/or with a belt a shot in the upcoming weeks.
link to your journal? I can only find women and strongman journal sections over there...
Also, your deadlift is still some 200 lbs better than mine? :drooling:


hehe, another noob like me, will definitely follow this journal, good job man. And yours chevelle, like your posts a lot on the main forums.
Thanks man, welcome aboard. Do you have a journal here?


Nice all around pressing.
Thanks Off Road!

bloodybob
08-03-2011, 03:05 PM
Baby-PR.

8.3.11

Squats
45 x 6
95 x 6
135 x 3
175 x 3
190 x 2
195 x 2

Leg Curls
110 x 8
115 x 4 (couldn't complete 5th or 6th attempts)
110 x 6

DB Curls (per arm)
30s x 8 +2

K-R-M
08-03-2011, 03:29 PM
Nice,


How are you liking the low volume?

tom183
08-03-2011, 05:18 PM
Getting close to a 200 squat there man. Good stuff.

chevelle2291
08-03-2011, 11:48 PM
Good shit.

bloodybob
08-05-2011, 03:09 PM
Nice,


How are you liking the low volume?
Well, I've never done high volume, so I don't have much to compare it to hah. But, I think for a beginner just trying to move some weight around it's been pretty efficient. I've had some decent hypertrophy and modest strength gains. The hardest part for me is just getting the calories in.


Getting close to a 200 squat there man. Good stuff.

I can't believe it. I remember when getting 45s onto that bar felt like a HUGE achievement.


Good shit.
Thanks!

bloodybob
08-05-2011, 03:13 PM
8.5.11

DB Bench (feet up)
25s x 8
45s x 8
65s x 7
65s x 5
bleh.

Seated DB OHP
45s x 6
45s x 5 x 2

DB Rows
45s x 6
50s x 6 x 2
pretty crappy form on the last set

CG Bench
115 x 6 x 2

Pretty meh for my last upper session of the summer. Tomorrow I deadlift, then it's a little vacation to WI, then back to school in two weeks, where I'll be hittin the gym (and the dining hall) like no other.

Off Road
08-05-2011, 03:19 PM
Good use of the dumbbells

bloodybob
08-06-2011, 02:44 PM
Good use of the dumbbells

Thanks, Off Road.


Great session today.

8.6.11

Deadlifts
135 x 6
175 x 6
195 x 3
210 x 3

DB Curls (per arm)
25s x 13

Calf Raise
90 x 10 +2 +2 +2

Leg Press
200 x 3
250 x 3
270 x 6 +2

tom183
08-06-2011, 05:24 PM
Strong deadlifting. Enjoy the vacation man.

chevelle2291
08-08-2011, 01:19 AM
nice numbers man. 225 is right fucking there!

bloodybob
08-20-2011, 03:49 PM
Back to school, back to lifting. I asked my dad to buy my EAS protein powder from Sam's club right before I left, and he said they were all out and picked me up muscletech vanilla... it tastes like ass. And it's 5 lbs! Haha I've only had it with water, hopefully it's better in milk (yeah right.)
Going to try to progress on the big lifts by starting at 80% max and working my way up by 5%. I may start higher with deadlifts, because they seemed to be progressing easily.

Squat
45 x 6
95 x 3
135 x 6
155 x 6 (80% max)

Rack Pull
135 x 6
185 x 6
205 x 4

Calf Raise
100 x 6 +2 +2 +2

DB Curls (per arm)
25s x 10

Off Road
08-21-2011, 07:30 AM
Great to see you back at it!

tom183
08-21-2011, 07:42 PM
Going to try to progress on the big lifts by starting at 80% max and working my way up by 5%. I may start higher with deadlifts, because they seemed to be progressing easily.

Sounds good to me. Hope the vacation went well man.

bloodybob
08-22-2011, 05:30 PM
Great to see you back at it!

Thanks, feels good to be back.


Sounds good to me. Hope the vacation went well man.

Thanks Tom, it was a lot of fun! Doubt you've ever heard of Door County, Wisconsin... but it's a very quaint, corporation free area with lots of lakes, woods, etc. Awesome.

Not only was it the first week back and everyone thinks this will finally be the time they start becoming regular gym-goers... it was national bench press day. Clusterfuck'd.

Standing DB Press
20s x 6
35s x 6 x 2 (80% max)

DB Bench (feet up)
30s x 6
45s x 6
50s x 6 x 2 (80%)

DB Rows
40s x 6 x 2

Chin Ups
BW x 6 x 2

Tricep Pushdown
50 x 6

Off Road
08-22-2011, 05:36 PM
Mondays are a great day to do squats while everybody else is waiting for a bench to free-up. Nice session.

chevelle2291
08-22-2011, 06:55 PM
How many chins can you do right now in a row?

Good sessions.

bloodybob
08-22-2011, 07:09 PM
Mondays are a great day to do squats while everybody else is waiting for a bench to free-up. Nice session.

Haha, best advice I've ever got on these forums...


How many chins can you do right now in a row?

Good sessions.

Eh... maybe 13 or 14?

K-R-M
08-22-2011, 09:37 PM
We gotta do a chin rep contest. Me, you, chevelle, whoever else hehehe.

Keep up the progress man, it's fun seeing the PRs.

chevelle2291
08-22-2011, 11:22 PM
13-14 I'd think about adding some weight to them.

Lol, KRM, it'd be the skinnydude contest at WBB. Though Tom Mutaffis would probably still destroy all of us.

Mark!
08-22-2011, 11:38 PM
13-14 I'd think about adding some weight to them.

Lol, KRM, it'd be the skinnydude contest at WBB. Though Tom Mutaffis would probably still destroy all of us.

To keep it from being the skinny dude contest I'll join, so long as I can do assisted chin ups at half credit? Ha.

tom183
08-23-2011, 12:03 AM
Doubt you've ever heard of Door County, Wisconsin... but it's a very quaint, corporation free area with lots of lakes, woods, etc. Awesome.


Sounds good to me.

Nice upper session there.

bloodybob
08-23-2011, 12:07 PM
Normally I do throw on some weight, it was just my first session back after two weeks off.

bloodybob
08-24-2011, 02:38 PM
Thanks to everyone who dropped by!

Deadlift
135 x 6
155 x 6
175 x 6
185 x 3

Leg Press
180 x 6
200 x 6
220 x 6 +2 +2 +2

Wham, bam, thank you ma'am.

tom183
08-24-2011, 04:58 PM
Short and sweet. Nice.

Off Road
08-24-2011, 05:23 PM
That's the way to do it...nice combo.

chevelle2291
08-24-2011, 07:28 PM
Sometimes I'm just so dead after doing quads/hams that I barely have energy for anything else, much less DC-style calf raises.

Solid work anyways. Where we at height/bf/weight wise right now?

chevelle2291
08-24-2011, 07:34 PM
To keep it from being the skinny dude contest I'll join, so long as I can do assisted chin ups at half credit? Ha.

hahaha

bloodybob
08-25-2011, 07:52 PM
Short and sweet. Nice.

Haha, my thoughts exactly.


That's the way to do it...nice combo.

Thanks, Off Road!



Where we at height/bf/weight wise right now?

I will reveal these answers... soon.

bloodybob
08-25-2011, 07:56 PM
Did yoga today. Used to do it a lot before I started lifting, and would like to get back into it. It makes me feel GREAT.
Also would like to maybe do cardio 2x a week. Used to jog a lot, and that also made me feel great.
As long as these don't cause too much recovery interference, I look forward to being in better overall shape.

Off Road
08-26-2011, 06:58 AM
Yoga sounds great. Running, just keep it moderate and don't go hog-wild like most guys do. It shouldn't interfere with lifting if you don't over-do it.

bloodybob
08-27-2011, 01:54 PM
Yoga sounds great. Running, just keep it moderate and don't go hog-wild like most guys do. It shouldn't interfere with lifting if you don't over-do it.

Yeah, aiming for about 1-2 miles 2x a week. Just wanna keep the heart and lungs in shape/feel good.

8.27.11

DB Bench
25s x 8
45s x 8
55s x 6 x 2 (85% max)

Seated DB Shoulder Press
30s x 6
40s x 6 x 2

Pull Ups
BW x 4
+15 x 6
+15 x 5

CG Bench
90 x 8
100 x 6

Off Road
08-27-2011, 04:33 PM
Good session. Like those pull-ups.

tom183
08-28-2011, 04:19 AM
Session's looking good man.

bloodybob
08-29-2011, 04:56 PM
Where we at height/bf/weight wise right now?

168 lbs as of 5:00 pm CST today...


Good session. Like those pull-ups.

Thanks, Off Road!


Session's looking good man.

I appreciate it, Tom!

8.29.11

Squats
45 x 6
95 x 6
135 x 6
165 x 6 +2 (85%) None of these squats felt as easy as I would have liked. Still got em, though.

Rack Pull (nearly deadlifts, pins were pretty low)
135 x 3
185 x 6
205 x 5

Calf Raise
90 x 10

bloodybob
08-31-2011, 05:26 PM
8.31.11

DB Bench (feet up)
25s x 8
40s x 6
55s x 6
60s x 6

Seated DB Shoulder Press
35s x 6
40s x 6
45s x 5 Barely got 5th rep, so I stopped

DB Rows
40s x 6
45s x 6
I'm really not crazy about any incarnation of rows. Are they necessary if your routine also has chins?

Arm Extensions (tricep machine)
70 x 8
Did not like the way this made my elbow feel. Only did it cause it was too crowded for CG bench.

Off Road
08-31-2011, 05:30 PM
I think rows are the best thing next to deadlifts. Learn to love them.

tom183
08-31-2011, 05:56 PM
Nice sessions there.


I'm really not crazy about any incarnation of rows. Are they necessary if your routine also has chins?

I'm with Off Road, you should definitely try to have some row variation in your routine. What have you tried so far?

bloodybob
08-31-2011, 06:39 PM
Haha, got it.
I've done seated cable, barbell, and DB.
I like DBs the best, I think... but still need to work on "loving them."

tom183
08-31-2011, 07:16 PM
I like DBs the best, I think... but still need to work on "loving them."

Meh, just do them. I can't say I love or even like squatting but I do it anyway. That said, experiment with different exercises and also different grips to see what you like. A close, neutral grip cable row will feel very different to a wide, pronated grip.

chevelle2291
09-01-2011, 12:08 AM
I think rows are the best thing next to deadlifts. Learn to love them.

Have to agree here. Having a pulldown/width movement, a lower back/thickness movement, and a rowing movevement; build up to some insane poundages over time (315-405 yates/45 degree row, 150# db one-armed rows, 500-600 lb deadlift, 700 rackpull) and you'll have a massive back.

Sometimes IFBB pros are bad examples, but I think they can be useful when seeing what the difference is between a pro who uses the heavy basics vs someone who uses machine/pump work.

For example, Ronnie Rockel has AWESOME fucking legs
http://images.t-nation.com/forum_images/b/4/b4178_ORIG-ronny_rockel.jpg

Now what does Ronnie Rockel's leg day look like? Oh look, heavy fucking front squats for high reps and good volume

http://www.youtube.com/watch?v=nRO3cn3mwdE

Hmm, but his back sucks dick. No thickness.
http://i54.tinypic.com/2z65zkn.jpg

What does his back workout look like?

http://www.youtube.com/watch?v=1F3NG_lNdYA

Aside from the nautilus pullover and lat pulldowns (which IMO are a decent substitute to chins/pullups because progression is not dictated by bodyweight), we see a bunch of BS hammer strength machines that are OBVIOUSLY not working for Ronnie.

Same thing with Roelly Winklaar. Bunch of bullshit exercises for back that, in the words of Bob Chic, have made his back look "amateur-ish."


Now what did Dorian do for his back training?

http://www.youtube.com/watch?v=eO22UtdB5x8&feature=results_video&playnext=1&list=PL339DC0FB0BB7B72E

Hits up a few HS machines for width, and then fucking gets after it with some heavy ass Yates rows!

http://i191.photobucket.com/albums/z262/wincjw/uibuo.jpg

Ronnie's back training:

http://www.youtube.com/watch?v=9w1X2w147wA&feature=related

http://forum.bodybuildingpro.com/attachment.php?attachmentid=1351&stc=1&d=1096837620


/strawman. But I think you'll see that among the guys with elite genetics, it's the dudes going heavy as hell in the basics that are really standing out.

bloodybob
09-01-2011, 12:57 PM
I don't think I have any aspirations/potential to look like a pro bodybuilder, but thanks for the examples (I would've believed you regardless hahaha)
It's not that I abhor rows, I'm just not crazy about them.

I was just curious as to whether chins were a reasonable substitute, but I guess it looks like you all agree they both are necessary in a good routine?

Off Road
09-01-2011, 04:18 PM
Leave it to Chevy to post male porn to prove his point ;)

chevelle2291
09-02-2011, 04:40 PM
I don't think I have any aspirations/potential to look like a pro bodybuilder, but thanks for the examples (I would've believed you regardless hahaha)
It's not that I abhor rows, I'm just not crazy about them.

I was just curious as to whether chins were a reasonable substitute, but I guess it looks like you all agree they both are necessary in a good routine?

I don't think chins/pulldowns really hit the back in the same way as rows. Rows will hit your traps, erectors, and lats in just a different way than chins will IMO.

I know a lot of people hate rows because they are relatively easy to cheat on unlike most other exercises. Like with bench, you touch your chest or you don't, squat you hit parallel or you don't, deads you lock out or you don't. Rows are much different in that it's more of a feel movement and you have to figure out what position and ROM works best for you. I personally am having a lot of luck with 45 degree rows, and I LOVE t-bar rows. Those are badass.

Never had any success with pendlay rows. I'm a firm believer that some exercises are best done with looser form to maximize the weight. Rows are on of those exercises.

That being said, you could build a great back with rack pulls/deads and chins, I'm sure. I REALLY like rack pulls for a back-only movement, and deads are awesome as well.

chevelle2291
09-02-2011, 04:40 PM
Leave it to Chevy to post male porn to prove his point ;)

http://files.sharenator.com/600107_oh_you_super_The_green_lantern-s450x338-191724-580.jpg

Bako Lifter
09-02-2011, 09:39 PM
What do you do for yoga? I just added it to my weekly plan, but I just don't know what to do.. Is there a website or something I can use to develop a routine for poses or whatever to do?

bloodybob
09-03-2011, 12:53 PM
9.03.11

Deadlifts
135 x 3
165 x 6
185 x 6
195 x 3

Leg Press
200 x 6
230 x 6
250 x 6 +2 +2 +2

DB Curls (per arm)
30s x 8

Everything felt pretty easy today, when just 2 months ago-ish 195 for deadlift and 250 for leg press were big PRs. yay!

bloodybob
09-03-2011, 01:11 PM
I know a lot of people hate rows because they are relatively easy to cheat on unlike most other exercises. Like with bench, you touch your chest or you don't, squat you hit parallel or you don't, deads you lock out or you don't. Rows are much different in that it's more of a feel movement and you have to figure out what position and ROM works best for you.


Yes, that's pretty much how I'm feeling. Will just have to keep working at it.


What do you do for yoga? I just added it to my weekly plan, but I just don't know what to do.. Is there a website or something I can use to develop a routine for poses or whatever to do?

I think your best bet would be to get in a class led by an experienced instructor, but if that's not a possibility there are probably some good videos on youtube ( see if you like this one (http://www.youtube.com/watch?v=o3kA7G3hZbg)). It might take a little bit of searching to know which ones are legit and which ones are corny new age bullshit. With yoga, the poses are only half it. The breath and learning to relax your whole body AND mind are what it's really about. Being a strong man definitely adds to the fun though, because you can probably nail a lot of the arm balances from the beginning :evillaugh:

I'm no master by any means, but if you can get a good yoga practice going, it gives you that same whole-body-goodness feeling that jogging, marijuana, and sex give you. In my opinion.

bloodybob
09-05-2011, 08:30 PM
So I got a little sick last night, threw up twice :(
I'm feeling mostly better today, still having a hard time eating a lot and feeling stressed about my coursework... BUT. I should be able to get back into the gym tomorrow, and hopefully two days of sick kid eating haven't slowed me down too much.

bloodybob
09-06-2011, 02:46 PM
9.06.11

DB Bench (feet up)
25s x 6
45s x 6
60s x 6 x 2 (95% max)

Seated DB Shoulder Press
40s x 6
45s x 6 (hard)
40s x 6

Chin Ups
BW x 4
+17.5 x 6 (this workout turned a little bitchtastic after this. I think this exercise put a little too much pressure on my stomach, which has been shaky the past few days. But you live and you learn...)
+15 x 5

DB Rows
45s x 6 x 2

CG Bench
105 x 6
115 x 6

bloodybob
09-07-2011, 07:24 PM
9.7.11

Squats
45 x 6
95 x 6
135 x 6
160 x 3
175 x 6 +2 (90% max)

Lying Leg Curl
10 plates (10 lbs each?) x 6 x 2

Calf Raise
90 x 12

bloodybob
09-10-2011, 03:33 PM
9.10.11

DB Bench (feet up)
30s x 8
50s x 6
60s x 6
65s x 7

Seated DB Shoulder press
40s x 6
45s x 5
45s x 4
FUCK don't know why I was so weak here.

DB Rows
45s x 6
50s x 6 x 2

Chin Ups
+15 x 6
+15 x 4.9 (collar bone didn't quite make it to the bar)

CGBP
105 x 6
125 x 5 +2

Pre workout weight: 168 lbs :/
need to eat more

tom183
09-11-2011, 05:27 AM
4.9 reps, lol. Seriously though, good stuff these last few sessions.

bloodybob
09-12-2011, 10:32 AM
4.9 reps, lol. Seriously though, good stuff these last few sessions.

Much appreciated Tom, thanks.


Great session today!
9.12.11

Deadlift
135 x 6
175 x 6
195 x 3
205 x 5

Leg Press
230 x 6
270 x 6
290 x 6 +2 +2 +2
PR. Didn't even feel hard. :indian:

Calf Raise
100 x 6 +2 +2 +2

DB Curls (per arm)
30s x 6 +2 +2 +2

bloodybob
09-12-2011, 09:46 PM
9.12.11
Meal 1: 830 am - 2-3 scrambled eggs, sausage pattie, bowl of honey nut cheerios, glass of 2% milk

Snack: 1130 am PWO Whey shake w/whole milk
Meal 2: 1200 pm turkey, roast beef, swiss on wheat, oil +vinegar for extra cals/fat, 2 glasses of 2% milk

Meal 3: 3 pm Slice of pecan pie, glass of whole milk

Meal 4: 7 pm Quesidillia with chicken, black beans, sour cream, glass of whole milk, 1/2 baked potato, orange

Meal 5: 1045 pm all natural yogurt with GoLean Crunch, probably 2 spoons of peanut butter and some more milk before i go to sleep

look good? i've been having trouble gaining, and am trying to step it up. currently around 168

bloodybob
09-14-2011, 07:35 PM
Pre-workout weight was 170. First time I've seen that number on the scale. Really enjoyed my session today, nailed all the numbers I wanted.

DB Bench (feet up)
30s x 10
50s x 5
65s x 6 x 2

Seated DB Shoulder Press
40s x 4
45s x 6 x 2

DB Rows
50s x 6
55s x 6
50s x 6 In retrospect I should have tried clusters with the 55s... oh well.

Chin Ups
+15 x 6
+15 x 5

CG BP
115 x 6
135 x 4 Probably shouldn't even count this since the spotter was helping out a lot... maybe more like 135 x 1. don't think I'm ready for this weight yet.

Now i'm eating a hamburger, glass of whole milk, and a baked potato with sour cream. nom nom

K-R-M
09-14-2011, 08:11 PM
lol great PWO meal

tom183
09-14-2011, 11:54 PM
Nice upper session. The thought of that meal got my mouth watering also.

bloodybob
09-17-2011, 01:54 PM
lol great PWO meal


Nice upper session. The thought of that meal got my mouth watering also.

haha, thanks guys.

9.17.11

Squats
45 x 6
95 x 6
135 x 6
165 x 2
185 x 6 +2 +2 +2
main set felt hard, clusters felt easy

Good Mornings
95 x 6
115 x 6 +2 +2 +2
Damn these wrecked my hams (in a good way.) I will definitely continue with these on squat day.

DB Curls (per arm)
30s x 8 +2 +2 +2

Calf Raise
105 x 6 +2 +2 +2

I've been feeling monstrously strong the past few sessions. Not sure if it's the food or just my mental state, but working out has been really fun lately.

bloodybob
09-19-2011, 10:33 AM
9.19.11

DB Bench (feet up)
30s x 10
50s x 6
65s x 6
70s x 4 PR! (feet down)
65s x 6

Seated DB Shoulder Press
40s x 5
50s x 4 PR? I think so!
45s x 5

DB Rows
45s x 3
55s x 6
55s x 6 +2

Chin Ups
+15 x 6
+15 x 4 +2 +2

CG BP
95 x 12
115 x 5 Was pretty tired here, should have had a spotter. Stupid on my part.

tom183
09-19-2011, 05:58 PM
Bench press PR and shoulder press PR in the one session. Nice.

bloodybob
09-20-2011, 08:03 PM
Bench press PR and shoulder press PR in the one session. Nice.

Thanks Tom, it felt pretty good!
So good, in fact, that I feel enough confidence to post pics I just took...
be kind.

6'2, ~170 lbs. Started lifting last October.

Edit: Guess I didn't really do much to capture the back/shoulders, but you can sorta see in the mirror in the first pic. Not exactly a self-portrait genius over here lol.
Also, the resolution is so poor you can't even tell I'm wearing glasses... yikes. Haha someday I'll have a legit camera... maybe...

bloodybob
09-21-2011, 01:43 PM
Wow, I all of a sudden have a cold. Really pissed. Taking it really easy, because I HATE being sick. Going to skip deadlifting today :(
Hopefully be back at it ASAP.

bloodybob
09-22-2011, 01:26 PM
So a cold's a cold, and I figure it's gonna be here at least a week no matter how much I take it easy. So I went to the gym today... maybe not the best decision, but it's so hard to stay away when I'm in the middle of a PR phase.

9.22.11

Deadlift
135 x 6
175 x 3
195 x 3
215 x 5 PR

Leg Press
230 x 3
270 x 3
300 x 6 PR
320 x 6

DB Curls
35s x 6
30s x 6

Calf Raise
115 x 6 +2 +2 +2

tom183
09-22-2011, 05:06 PM
maybe not the best decision, but it's so hard to stay away

I know the feeling man. Strong session.

bloodybob
09-24-2011, 02:03 PM
I know the feeling man. Strong session.

Thanks, Tom.

Today was a little bit frustrating, struggled a bit with progressing.

DB Bench (feet up)
35s x 6
55s x 6
70s x 4
70s x 3
60s x 7

Seated DB Shoulder Press
40s x 3
50s x 5
50s x 3
45s x 4

DB Rows
50s x 6 (pause at top and bottom)
55s x 6 +2 +2 +2

left it at this. On paper it doesn't look too bad, I was just frustrated I couldn't bang out 6 reps with everything.

bloodybob
09-26-2011, 10:36 AM
9.26.11

Squats
45 x 6
95 x 6
135 x 6
175 x 3
195 x 3 +2 +2 +1 (rep PR)

Good Mornings
95 x 6
115 x 6
125 x 6

Calf Raise
110 x 10 +2 +2 +2

DB Curls (per arm)
30s x 8 +2 +2 +2

tom183
09-26-2011, 05:11 PM
Squat PR. Sweet. Keep up the good work.

bloodybob
09-28-2011, 10:22 AM
Squat PR. Sweet. Keep up the good work.

Thanks Tom. The personal life is a bit of a wreck right now, but I'm doing my best.

9.28.11

DB Bench
30s x 6
45s x 6
60s x 6
70s x 6 rep PR
70s x 4

Seated DB Shoulder Press
40s x 4
50s x 6 rep PR
45s x 5

DB Rows
50s x 6
60s x 6 +2 +2 PR

Chin Ups
BW x 10
BW x 5

CG Bench
95 x 10 x 2

bloodybob
10-01-2011, 03:59 PM
Preworkout weight: 172
Drank a cup of a coffee today, which I rarely ever do, so I was pretty tweaky. But I also loved the energy it gave me. Good session.

10.1.11

Deadlift
135 x 6
175 x 3
205 x 3
225 x 5 PR

Leg Press
230 x 6
290 x 6
340 x 6 +2 +2 +2 PR

DB Curls (per arm)
30s x 10 +2 +2 +2

Calf Raise
115 x 6 +2 +2 +2

bloodybob
10-03-2011, 10:34 AM
10.3.11

DB Bench (feet up)
30s x 8
50s x 6
70s x 6 x 2 sets

Seated OH DB Press
40s x 4
50s x 6 x 2 sets

DB Rows
55s x 6
65s x 6 Pretty bush league, not sure if these should count
60s x 6

Chin ups
+5 x 7
+5 x 6 +2 +2 +2

CG Bench
95 x 8
115 x 6 +2 +2 +2

2kool
10-03-2011, 10:56 AM
good stuff in here alot of progress being made reading from the start up to now. the 225x5 deadlift PR felt pretty good didnt it? :thumbup:

tom183
10-03-2011, 04:39 PM
Nice deadlift milestone. Always a good feeling adding a big plate per side.

bloodybob
10-05-2011, 04:15 PM
good stuff in here alot of progress being made reading from the start up to now. the 225x5 deadlift PR felt pretty good didnt it? :thumbup:

yeah man, it felt great! Thanks for stopping in.


Nice deadlift milestone. Always a good feeling adding a big plate per side.

Yessir. Can't believe I've made it this far.

bloodybob
10-05-2011, 04:18 PM
10.5.11

Squats
45 x 6
95 x 6
135 x 6
175 x 3
200 x 4 +1 PR

Good Mornings
95 x 6
115 x 6
135 x 6 +2
Working on the form with this... I used a little bit of knee bend this time, hearing that locked knees are a great way to get injured. However, I felt it way less in my hamstrings and more in my low back now. Eh.

Calf Raise
125 x 6 +2 +2 +2

DB Curls (per arm)
35s x 6 +2 +2 +2

bloodybob
10-09-2011, 01:07 PM
Been on my fall break... pretty much any aspect of staying healthy has gone to the wayside the past four days (mostly referring to diet), but school starts again tomorrow, so it's time to get back on track.

Going to split the upper sessions into a more chest/shoulders focused day and an upper back focused day. I feel like what I've been doing has neglected the upper back a bit.

Chin Ups
BW x 5
+10 x 6
+15 x 6 +2 +2 +1

DB Rows
55s x 6
50s x 8 +2 +2 +2

Dips
BW x 10
+15 x 8 x 2 sets

Skullcrushers
25s x 6
I think I should try these with a bar instead of DBs.

Also, rows first next time?

tom183
10-09-2011, 04:04 PM
Also, rows first next time?

Not saying you shouldn't but, why?

bloodybob
10-09-2011, 07:22 PM
Well, I guess I've been doing rows before chins, and switching that today hurt my rowing numbers. Earlier in the week 65s felt like a tad too much to handle, today 55s felt a tad too much. Part of it was probably from lack of quality food in my system, but probably moreso to do with doing chins first.

On the other hand, doing chins first yields better number with that exercise. did we agree a page ago that chins are more important than rows, or just that they are both important?
Because I was mostly looking to focus on rows because you, offroad and chevelle were stressing their importance.

bloodybob
10-10-2011, 10:11 AM
10.10.11

Deadlift
135 x 6
185 x 6
215 x 1
230 x 4 PR

Leg Press
180 x 6
270 x 6
360 x 6 +2 +2 +2 PR

Calf Raise
125 x 6
135 x 6

DB Curls (per arm)
35s x 8

tom183
10-10-2011, 04:31 PM
Another deadlift PR. Sweet.


did we agree a page ago that chins are more important than rows, or just that they are both important?

I believe that they are both equally valid exercises. A simple (possible) solution would be changing the order of your exercises. Instead of going:

Chins
Rows
Dips
Skulls

Try:

Chins
Dips
Rows
Skulls

This will give your pulling muscles a little extra time to recover whilst you are doing your dips.

bloodybob
10-10-2011, 09:24 PM
Oh, cool idea! I'll give it a shot.

bloodybob
10-12-2011, 02:57 PM
10.12.11

DB Bench (feet up)
30s x 8
50s x 6
70s x 7
70s x 5 to fail

TBar Rows
115* x 6
135 x 8 +2 +2 +2

Seated DB Shoulder Press
40s x 4
50s x 7
50s x 5

CG Bench
105 x 6
115 x 6 +2 +2 +2

*I'm assuming the bar is 45 lbs here. It's a thingy like this http://www.muscle-fitness-tips.net/image-files/t-bar-rows.jpg

I think it's time to drop the weight and work back up on these pressing movements. Zero progress over last week.

Spartian
10-15-2011, 05:09 AM
Nice work dude!

bloodybob
10-15-2011, 07:12 PM
Nice work dude!

Much appreciated, man.

10.15.11

Squat
45 x 6
95 x 6
135 x 6
185 x 3
205 x 2 PR

Good Morning
95 x 6
135 x 6
145 x 6

Calf Raise
140 x 6 +2 +2 +2

DB Curls
35s x 8 +2 +2 +2

tom183
10-16-2011, 01:14 AM
Keep up the good work man.

bloodybob
10-17-2011, 09:42 AM
Keep up the good work man.

Cheers, Tom.

10.17.11

DB Bench (feet up)
25s x 10
50s x 10
60s x 10
60s x 11

T Bar Rows
135 x 10
150 x 6 +2 +2 +2
I sorta made these reps up, can't remember exactly. But around there.

Seated DB Shoulder Press
40s x 10
40s x 10
40s x 7 damn

CG Bench
105 x 8
105 x 8 +2 +2 +2

bloodybob
10-17-2011, 10:21 AM
I weighed in at 176 pre-workout. A week ago I weighed in at 172. Whoops! Though I didn't really do anything to minimize variables, I've never had a jump like that before. I've been eating a slice of pecan pie everyday, so I'll cut that out for a week or two and see if my weight stabilizes a bit.

bloodybob
10-19-2011, 05:38 PM
Weight stayed at 175. Deload time soon, my back felt fried before I did my heaviest set.

10.19.11

Deadlift
135 x 6
185 x 6
215 x 3
235 x 3 PR

Leg Press
270 x 6
360 x 6
380 x 7

Calf Raise

Curls

Deadlift has really taken off in the past few months. If I only I could get that to happen with my squat...

bloodybob
10-22-2011, 03:08 PM
10.22.11

Chin Ups
BW x 5
+15 x 6
+17.5 x 6 +2 +2 +2

Dips
BW x 8
+10 x 8

DB Rows
55s x 6
60s x 6 +2 +2 +2

Tricep Pushdowns
50 x 10
60 x 8 +2 +2 +2

tom183
10-22-2011, 08:08 PM
Solid work. Was changing the exercise order of any benefit?

bloodybob
10-24-2011, 10:08 AM
Solid work. Was changing the exercise order of any benefit?

I think so, I definitely beat my previous session!

Deload week started today. Not really sure we post these, but hey...

Squat
45 x 6
95 x 6
135 x 6
135 x 8
135 x 10

Good Morning
95 x 6
95 x 8
95 x 10

Calf Raise
135 x 8

DB Curls (per arm)
30s x 10

bloodybob
10-31-2011, 10:05 AM
Took the rest of last week off, got back in there today.

10.31.11

DB Bench (feet up)
30s x 8
50s x 10
55s x 10 x 2 sets

TBar Rows
135 x 10
145 x 10

Seated DB Shoulder Press
35s x 8
40s x 10
40s x 8

CG Bench
95 x 8 x 2 sets

tom183
11-01-2011, 07:19 AM
Solid work.

bloodybob
11-02-2011, 05:15 PM
Solid work.

Thanks Tom!

11.2.11

Deadlift
135 x 6
175 x 6
205 x 6
185 x 6

Leg Press
270 x 10
320 x 10
360 x 8

Calf Raise
115 x 10

Ez Bar Curls
50 x 14

bloodybob
11-05-2011, 04:02 PM
11.05.11

Chins
BW x 6
+15 x 6 x 2 sets

Dips
BW x 10
+10 x 10

DB Rows
50s x 6
60s x 6 +2 +2 +2

Tricep Pushdowns
50 x 12

tom183
11-05-2011, 07:11 PM
Liking the look of that day.

bloodybob
11-07-2011, 10:11 AM
Liking the look of that day.

Thanks Tom, lookin' to hit some high reps with decent weight this cycle.

Squat
45 x 6
95 x 6
135 x 10
160 x 10 +2 +2 +2

Good Morning
95 x 8
115 x 8
125 x 6

Calf Raises
115 x 10 +2 +2 +2

Bar Curls
50 x 16

bloodybob
11-09-2011, 07:03 PM
11.09.11

DB Bench (feet up)
30s x 10
50s x 10
60s x 10
55s x 8

T Bar Rows
135 x 12
145 x 8

Seated DB Shoulder Press
35s x 10
40s x 10
40s x 8

Skullcrushers
35 x 10 x 2 sets

bloodybob
11-12-2011, 02:08 PM
11/12/11

Deadlift
135 x 6
185 x 6
225 x 3
205 x 6

Leg Press
270 x 10
360 x 10
380 x 8

Calf Raise
135 x 6 +2 +2 +2

EZ Bar Curl
50 x 16 +4

bloodybob
11-14-2011, 10:13 AM
11.14.11

Chin Ups
BW x 5
+12.5 x 6
+17.5 x 5 +1 +2

Dips
BW x 10
+10 x 8 or 10, can't remember

DB Rows
50s x 10 x 3 sets

CG Bench
105 x 10
115 x 8 +2 +2 +2

tom183
11-14-2011, 03:23 PM
Nice consistent work going on here.

bloodybob
11-16-2011, 11:12 AM
Nice consistent work going on here.

Thanks man, but I'm gonna get pretty inconsistent next week since I'm goin' home for Thanksgiving hah. So I'm tryin' to make this week count.

Squat
45 x 6
95 x 6
135 x 10
165 x 10 +2 +2 +2

Good Morning
95 x 8
115 x 8
125 x 8

EZ Bar Curl
60 x 10 +2 +2 +3

bloodybob
11-27-2011, 05:16 PM
...and I'm back.

DB Bench (feet up)
30s x 10
50s x 10
60s x 10
55s x 10

T Bar Row
135 x 10
145 x 8

Seated DB Shoulder Press
35s x 8
40s x 10
40s x 10 (i think?)

Skullcrushers
50 x 7

tom183
11-27-2011, 05:40 PM
Nice work first session back.

bloodybob
11-29-2011, 07:38 PM
Nice work first session back.

Hey, thanks man.

Deadlift
135 x 6
185 x 6
205 x 3
225 x 3

Leg Press
270 x 10
360 x 10
410 x 6 PR

Calf Raise
125 x 10 +2 +2 +2

EZ Bar Curl
60 x 12 +2 +2 +2

bloodybob
12-02-2011, 03:59 PM
12.2.11

Chin Ups
BW x 8
+10 x 8
+10 x 6 +2 +2 +2

Dips
BW x 10
+10 x 10 x 2 sets

DB Rows
50s x 10
50s x 10 +2 +2 +2

bloodybob
12-03-2011, 04:46 PM
12.3.11

Squat
45 x 6
95 x 6
135 x 10
155 x one
170 x 10 +2 +2 +2

Calf Raise
135 x 10 +2 +2 +2

Good Morning
95 x 10
115 x 10
135 x 6 not quite as deep as I would like here

EZ Bar Curl
50 x 18

bloodybob
12-05-2011, 04:31 PM
12.5.11

DB Bench
30s x 10
50s x 10
65s x 9
55s x 10

T Bar Row
135 x 10
150 x 8

Seated DB Shoulder Press
35s x 6
40s x 8
45s x 7
35s x 10

Skullcrushers
35s x 10
40s x 10

chevelle2291
12-05-2011, 04:45 PM
12.5.11

DB Bench
30s x 10
50s x 10
65s x 9
55s x 10

T Bar Row
135 x 10
150 x 8

Seated DB Shoulder Press
35s x 6
40s x 8
45s x 7
35s x 10

Skullcrushers
35s x 10
40s x 10

Workouts look good Luke. Keep killin it.

bloodybob
12-07-2011, 07:25 PM
Workouts look good Luke. Keep killin it.

Thanks Ryan! good to see you around here.

Deadlift
135 x 6
185 x 6
215 x 3
235 x 2.9 grip fail right around lockout... not sure if the 3rd rep should count

Leg Press
270 x 10
360 x 10
430 x 6 +2 +2 +2 PR

Calf Raise
140 x 6
140 x 6 +2 +2 +2

EZ Bar Curl
60 x 10
50 x 12

Jenningsj41
12-08-2011, 08:45 AM
Hey your doing HCT-12 right? Have a question. Some days you do the cluter of 6RM and then cluster the +2 +2 +2 but other days you dont do that or you do 10 +2 +2 +2 why is this? or some days you just do something totally different. What is the program here. just wondering because i want to start HCT-12 next month. So any info would be awesome thanks.

Jenningsj41
12-08-2011, 08:45 AM
cluster*

bloodybob
12-08-2011, 04:10 PM
Hey your doing HCT-12 right? Have a question. Some days you do the cluter of 6RM and then cluster the +2 +2 +2 but other days you dont do that or you do 10 +2 +2 +2 why is this? or some days you just do something totally different. What is the program here. just wondering because i want to start HCT-12 next month. So any info would be awesome thanks.

I am doing it, but maybe not exactly as prescribed. I generally try to do the clusters for exercises I find it convenient for (squats, chins, rows), but skip them for DB bench (getting heavy dumbbells back up with no spotter is a bitch) and deads (am told it is unsafe to do clusters).
I've been experimenting with ten reps just because I am trying to mix it.
So guess I'm mostly using the exercise selection/split of HCT-12.

Jenningsj41
12-08-2011, 09:06 PM
which program of HTC-12 are you on?

chevelle2291
12-08-2011, 09:18 PM
Thanks Ryan! good to see you around here.

Deadlift
135 x 6
185 x 6
215 x 3
235 x 2.9 grip fail right around lockout... not sure if the 3rd rep should count

Leg Press
270 x 10
360 x 10
430 x 6 +2 +2 +2 PR

Calf Raise
140 x 6
140 x 6 +2 +2 +2

EZ Bar Curl
60 x 10
50 x 12

JMO, but your probably better off without the HCT-12 shit on the leg press. Higher reps are where it's at for legs. From someone who tore their groin doing the HCT protocol on leg press, I would keep the reps higher than 8 or so. Easier to progress as well that way on leg press.

bloodybob
12-10-2011, 06:45 PM
which program of HTC-12 are you on?

3x a week. I alternate between a press focused A day and a pull focused A day, and a squat focused B day and deadlift focused B day.


JMO, but your probably better off without the HCT-12 shit on the leg press. Higher reps are where it's at for legs. From someone who tore their groin doing the HCT protocol on leg press, I would keep the reps higher than 8 or so. Easier to progress as well that way on leg press.

Interesting. I don't think I've ever gone lower than 6, but I'll keep this in mind. My leg press progress has been nuts, actually. Like literally 10x faster than anything else I've ever done. Maybe I just took it too easy when I started with it?

12.10.11

Chins
BW x 6
+12.5 x 7
+10 x 5 +2

Dips
BW x 10
+12.5 x 10
+12.5 x 9

Rows
50s x 10
55s x 6 +2 +2 +2

Skullcrushers
40 x 10
50 x 10

bloodybob
12-12-2011, 08:57 PM
12.12.11

Squat
45 x 6
95 x 6
135 x 10
160 x 1
175 x 10 +2 +2 +2

Good Morning
95 x 10
115 x 8
135 x 6

Calf Raise
140 x 8
140 x 6 +2 +2 +2

Curls
50 x 20
50 x 12

bloodybob
12-15-2011, 12:04 PM
12.15.11

DB Bench (feet up)
30s x 10
50s x 10
65s x 10
60s x 10

T Bar Row
135 x 8
155 x 8

Seated DB Shoulder Press
40s x 8
45s x 9
40s x 10

Skullcrushers
45 x 12 +2 +2 +2

bloodybob
02-06-2012, 04:02 PM
So life happened. But now I'm back!

Preworkout weight: 176 lbs
2.6.12

Deadlift
135 x 6
185 x 5
205 x 5

Leg Press
180 x 5
270 x 5
360 x 10

Calf Raise
115 x 10
115 x 8

EZ Bar Curls
50 x 16
60 x 6

tom183
02-06-2012, 05:57 PM
Good to see you back at it.

bloodybob
02-08-2012, 01:59 PM
Good to see you back at it.

Thanks Tom, I hope all's well with you.

2.8.11

DB Bench
30s x 10
50s x 10
55s x 10
55s x 8

TBar Row (loaded weight)
90 x 8
105 x 8

DB OH Press
40s x 10
40s x 7 eeep

Skullcrushers
40 x 12 x 2 sets

bloodybob
02-16-2012, 12:38 PM
2.12.11

Squat
185 x 5 +2 +2 +2

2.13.11
upper back work

2.16.11

Deadlift
135 x 6
185 x 6
215 x 5
185 x 5
back/legs could've handled more... grip was giving out though. 2pps next week though, woot, getting back up there

leg Press
180 x 6
270 x 6
360 x 10 +3 +3

Calf Raise
135 x 8
135 x 6
I think.

EZ Bar Curl
60 x 12
60 x 8

bloodybob
02-18-2012, 02:22 PM
2.18.11

DB Bench
30s x 10
50s x 10
60s x 10
60s x 6

TBar Rows (loaded weight)
95 x 8
110 x 8

DB Shoulder Press
40s x 8
45s x 7

Skullcrushers
50 x 10 x 2 sets

bloodybob
02-21-2012, 02:13 PM
My knees always want to cave in on squats... anything specific I can do to remedy this, or is it just a matter of concentrating on keeping them out?

2.21.11

Squat
45 x 6
95 x 6
135 x 6
175 x 3
190 x 6 +2 +2 +2

Good Morning
105 x 8 x 2 sets

calf Raise
140 x 10
140 x 8

EZ Bar Curl
70 x 8
60 x 8

bloodybob
02-23-2012, 12:27 PM
2.23.11

DB Row
40s x 6
50s x 6
60s x 6 x 2 sets

Dips
BW x 8
+15 x 8 x 2 sets

Chin ups
+12.5 x 6
+10 x 4
BW x 2 +2 +2

Skullcrushers
60 x 12
60 x 10

tom183
02-23-2012, 04:45 PM
My knees always want to cave in on squats... anything specific I can do to remedy this, or is it just a matter of concentrating on keeping them out?

Pretty much. That said, how wide is your stance? Are you able to post a video?

bloodybob
02-25-2012, 02:53 PM
2.25.12

Deadlift
135 x 6
185 x 6
225 x 6
185 x 6

Leg Press
270 x 6
360 x 6
450 x 8 +2 PR

Calf Raise
140 x 6 x 2 sets

EZ Bar Curl
70 x 8 +2 +2 +2

bloodybob
02-25-2012, 02:58 PM
Pretty much. That said, how wide is your stance? Are you able to post a video?

hmm... I don't have a video camera or a training partner.
My stance isn't as wide as a powerlifter, but my feet are further apart than my shoulders.
My knees want to cave a little bit on my heaviest deadlift too, but not nearly as much.

bloodybob
02-27-2012, 03:16 PM
2.27.11

DB Bench
30s x 10
50s x 8
65s x 9 (had my feet up for the first seven reps, put them on the floor for the last two, so there was some leg drive)
60s x 7 (back to feet up)

T Bar Row (loaded weight)
100 x 8
115 x 8

DB shoulder Press
40s x 5
50s x 6
45s x 5

got the hell out of there after this because it's a beautiful day... some PRs on the horizon, I hope!

bloodybob
03-01-2012, 12:07 PM
3.1.11

Squats
45 x 7
95 x 6
135 x 6
175 x 3
195 x 6 +2 +2 +2

Good Mornings
115 x 8
125 x 8 x 2 sets

Calf Raise
140 x 8
142.5 x 6

EZ Bar Curls
50 x 20

tom183
03-01-2012, 03:27 PM
My stance isn't as wide as a powerlifter, but my feet are further apart than my shoulders.

What angle are your toes pointing? This may help:

http://www.youtube.com/watch?v=RJ2AB8mDsD4

GazzyG
03-01-2012, 03:42 PM
Training going well, mate!

Toes pointing slightly out, legs reasonably wide and concentrating on pushing knees out always works for me on the squat.

bloodybob
03-02-2012, 01:34 PM
Thanks guys. Just focusing on it my last session seemed to improve things, though i will check out that video.

bloodybob
03-02-2012, 01:35 PM
3.2.12 I think i've been posting 2011 as the year... whoops

DB Rows
40s x 6
55s x 6
65s x 6
60s x 8

Dips
BW x 8
+17.5 x 8 x 2 sets

Chin Ups
+12.5 x 6
+7.5 x 4 +2 +2 +2

Skull Crushers
70 x 9
70 x 7

bloodybob
03-08-2012, 02:33 PM
3.8.12

Deadlift
135 x 6
185 x 6
225 x 1
235 x 2 grip/mental/too much spring break fail
225 x 2

Leg Press
270 x 6
360 x 6
450 x 6
480 x 6 PR

Calf Raise
145 x 8
150 x 6

EZ Bar Curl
70 x 10
60 x 8

GazzyG
03-08-2012, 03:47 PM
Strong chins and dips, Bob.

Do you use chalk for deadlifts?

tom183
03-08-2012, 04:02 PM
Nice work with the leg press PR.