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heathj
11-10-2001, 01:40 PM
Holy crap mofo...your bench is gonna catch up to my squat :p Good job. No idea on what to do for the dips, you do so much damn weight. Maybe you could ask the gym if it would be possible for them to buy a new dip station that could hold 400+ lbs. Anyone else there dip what you dip or even more? Ask them. Tell the gym you'll advertise for them :p

Alex.V
11-10-2001, 03:36 PM
lol. It's a university gym, I doubt they really give a crap if we like the equipment or not. They just want it to look purdy enough that tour groups make "ooh-ahh" noises.

Nobody else does weighted dips that I've seen. Actually, not true, I saw one person doing them with a 15 pound dumbbell, but that's it. (No chain belt there anyway)

Thanks for the props. :)

IceRgrrl
11-10-2001, 03:45 PM
Wow...your lifts just keeping going up...steady progress. Glad you had a good workout today ;)

Alex.V
11-11-2001, 11:14 AM
Wuhoo, more female presence in my journal. I love it.

Legs:

Felt good today. Got a good amount of sleep, didn't go out drinking last night (No money. hahaha).... diet was on...

Squats:

135 x 8, 245 x 6, 280 x 6, 330 x 7 (!)

Go figure. I don't know where that last rep came from.

Front squats:

250 x 6, 265 x 6 (!)

Feel good; these don't feel wobbly any more, I think I've found my grip.

SLDLs:

265 x 7, 295 x 7 (!)

Err..... these are going to pass my squat soon. haha.

All other lifts the same. Kinda cool today, though. There was this older guy box (well, bench) squatting next to me (of course. duke students don't squat). He was doing decent weight (235, then 275), but seemed to be taking it easy. He started talking to me after I did the front squats... Turns out he used to powerlift competitively until a rotator cuff injury, followed a year later by a knee injury, laid him out for good. (This wasn't BS, he had the scars to prove it). But still, at 60 years old, the guy had shoulders that put most of the kids in there to shame.

Very cool, I admire the kind of dedication that keeps a man like that going.

Diet= perfect

sleep= 8 hours

That's it.

Franco
11-12-2001, 09:13 AM
Do you do any direct calf work?

Alex.V
11-12-2001, 11:03 AM
Yeah, I do. I never include it in the journal, because it's not particularly exciting. I do two sets of calf raises on the sled, then do one set of each calf on its own. I'm experimenting here, mixing things up, because my calves are refusing to grow.

the doc
11-12-2001, 11:26 AM
Originally posted by Belial
lol. It's a university gym, I doubt they really give a crap if we like the equipment or not. They just want it to look purdy enough that tour groups make "ooh-ahh" noises.

Nobody else does weighted dips that I've seen. Actually, not true, I saw one person doing them with a 15 pound dumbbell, but that's it. (No chain belt there anyway)

Thanks for the props. :)

lol... i do 'em, but nowhere near 150 lbs of weight...

they make 90 lb plates. you could buy one and just leave it there

Alex.V
11-12-2001, 11:35 AM
Of course you're excluded when I talk disparagingly of wilrec. :)

I should go buy a plate, actually. But people think I'm nuts enough as is. Now I'm going to start lugging a 90 pound plate from the bowels of the blue zone every chest day? lol. Maybe it'll be a good warm up. :)

the doc
11-12-2001, 03:37 PM
heh heh, damn b- look out ronan cause here comes the next natty champ

you could buy it and just leave it there. No one would ever use it. You could rack it over on the leg press and no one would know the difference. lol

as for the dip rack, aren't they welded? They should be stable, but then ive never seen a 380 lb man try and dip... lol

Alex.V
11-12-2001, 04:29 PM
Originally posted by the doc
here comes the next natty champ



;)


...........

Better idea; I'll leave it racked on one of the bench stations....

*CLANG*

"what the f*ck?????"

lol.

But yeah, the dip stations ARE welded, but the whole apparatus feels like it's bending somewhat when I do 'em. I should check the brand, see if I can find any info on what they're weighted to. I guess it should be okay.

the doc
11-12-2001, 05:01 PM
lmao!!

Chris Rodgers
11-12-2001, 08:31 PM
Bwahahahaha


B=closet juicehead ;)


Keep up the progress bro!

Alex.V
11-13-2001, 11:18 AM
:D


Back/biceps.

Good day....I went down to weigh myself before the workout, see if my weight was up after being sick, and gorging on carbs the past few days. Also curious if I could up the weight on my pull-ups......


208 pounds.

Gosh, I'm a fat bastard.

Weighted pull-ups:

+55 x 7, +75 x 7, +100 x 3.5

hanging shrug-downs afterwards.

2 sets DB rows: (110x2) x8

Bent-over BB rows:

165 x 6, 205 x 6 (!)

Ouch. Okay, how far apart do other people space their arms on these? Just curious.

DB curls:

(55x2) x 6, (50x2) x 6, (60x2) x 2 (plus long negative).

Yeah, and I did some high speed chins at the end again.

So, that's it. Good day. Hopefully, I get to go grocery shopping today, so I'll have food again!

Good thing, I was getting sick of pasta and whey for dinner.

Diet- macros good, but variety is somewhat lacking. lol.

sleep- 7 hours.

The_Chicken_Daddy
11-13-2001, 02:05 PM
a few q's man:

what's your bf% at right now? [approx.]

what is a hanging-shrug down?

do you do over or underhand grip for BB rows?

um...that's it.

The_Chicken_Daddy
11-13-2001, 02:20 PM
Originally posted by Belial
+55 x 6, +100 x 6, +150 x 6 (!) and a long negative.

Two problems with these:

-The belt isn't big enough for that many plates, it's extremely uncomfortable and I seriously almost crushed a very sensitive part today when I stood up.

-The dip station does NOT feel stable any more. The combined weight of me, the belt, the plates, and my clothes is probably around 360 pounds, and the first few reps are relatively fast. Not sure what to do here... Any suggestions?


yes, up the reps.

This may seem silly i know, but i reckon you can get a lot more growth out of that particular weight before you need to up the weight again, unless of your you specifically want strength on that lift.

Anyone who can do dips with 150lbs round their waist for 12-15 reps will have a big chest.

Alex.V
11-13-2001, 02:52 PM
bf? Not sure, I'm feeling (and looking) a bit puffier these days; could be diet related. Still sub-10% I'm sure, probably high 7s, low 8s. I haven't done the caliper check in a while, I may schedule that for this weekend.

I use an overhand grip for the rows; I tried the yates rows, but didn't like them much.

Hanging shrug-down: Hang on to the pull-up bar (with weights still on), full extension. Lean back slightly. Contract the lats fully, pulling yourself up. No biceps involved. They're great.

And yeah, I may end up upping the reps anyway, as nice as it would be to put four plates on that belt, I don't think my groin could take it. lol. But yeah, maybe a press at higher reps may be called for in my routine anyway. Thanks for all the feedback, man, I appreciate it.

The_Chicken_Daddy
11-13-2001, 03:03 PM
I am currently doing cable rows as a back exercise with an underhand grip. It feels better for me, just thought you might like it.

have you ever tried hanging the weights on the back of the belt? The chain fits nicely down the crack of your bum - hey, it's why God invented it. Why else is there any need for a big crevis for such a small hole?!

Your puffier skin could be due to all the red meat you intake maybe? A lot of sodium?

Hell, i'm just spewing ideas up here. Excuse the mess.

Alex.V
11-15-2001, 11:17 AM
Shoulders:

Didn't do much exciting in terms of direct shoulder work. Lateral raises up a bit. haha.

DB press the same (80's)

Standing military wasn't so great.

165 x 7, 175 x 5 (!) plus a long negative.

I have a feeling I'm trying to jump too fast on these.

Speaking of jumping too fast:

Deadlifts:

225 x 8, 315 x 6, 365 x 6, 405 x 8 (!)

4 plates per side. I was pretty stoked. People were staring. of course, that's because I was grunting like a madman, and after the set was over I just knelt in from of the bar heaving.

But 8 reps... that's a bit much. Figured I could do more. So....

415 x 5 (!)

On rep 5, my lower back politely informed me it was done lifting, and if i could please put the bar down and go home it would be very appreciative. I like my lower back, so I obeyed its wishes. But that was fun.

I ever mention that it's funny seeing people from my classes in the gym.... I don't look that big in street clothes, but when my shoulders are all pumped, and there's a loaded bar sitting on the ground next to me... hehe. Yeah.

Diet- perfect

sleep- 7 hours.

That's it.

Alex.V
11-15-2001, 03:47 PM
btw, this journal is hella long.

heathj
11-15-2001, 04:07 PM
I'm long.

Alex.V
11-17-2001, 11:12 AM
haha.


Okay, good chest day. But I gotta watch the ROM during my presses.

Flat BB bench:

135 x 8, 235 x 6, 265 x 3, 295 x 3 (!) Fingertip assist on the last rep. I also had a bloody nose when I stood up. That scared my spotter. But that's cool. The big 35 outside two 45's.... It's a milestone. Almost at 300. :)

One set flat DB bench, unchanged (110 x 8)

BB incline:

245 x 6, 260 x 6 (!)

Not bad. ROM, again. Gotta watch that.

Crossovers, I bumped up the weight ten pounds per side. We'll see if that helps. hehe.

Weighted dips:

+60 x 7, +110 x 7, +150 x 7 (!)

That's up a rep. The crew team was in there being walked through a workout by their coach. They were using the biangular rowing machine behind me while I did these. The coach stopped talking, and the team just watched. It was cool. lol. No, it's not that impressive, and I'm not trying to brag.... It's just nice getting that kind of reaction.

Sleep - 6 hours. Don't ask.

Diet- too many protein bars at work yesterday.

And I'm sitting here with a wadded up tissue in my nose. Damn, it was a gusher. lol.

-out.

Chris Rodgers
11-17-2001, 01:38 PM
Yes it is impressive assface!!!! Otherwise everyone would be doin it.

Great lifts again man! You are a freak of "nature". ;)

Alex.V
11-18-2001, 11:56 AM
Thanks latty.


*ahem*


Legs:


Back squats:

135 x 8, 245 x 6, 285 x 6, 335 x 7 (!)

Not bad. Don't know where the extra rep came from, though.

Front squats:

245 x 6, 265 x 6 (!)

Not too exciting. My form's improving a lot on these, and my grip is rock solid.

SLDL's

275 x 6, 315 x 8 (!)

Don't ask. I don't know. But I'll take it.

All other lifts the same.

Diet- hahahaha. Okay, it was cheat day.

Sleep- 5 hours. Don't ask.

That's that. Excellent workout.

Alex.V
11-20-2001, 11:20 AM
Back day.

Average workout, I haven't been getting enough sleep lately.

Weighted pull-ups:

+60 x 7, +80 x 6, +100 x 4..... Basically. lol.

Bent-over DB rows the same (of course). Trying to get 10 reps on these.... not yet. (110 lbs)

Bent-over BB rows:

175 x 8, 210 x 7 (!)

Holy mother. Ouch. I'm still feeling these.

Curls, used the 60's for 4 reps per arm at the very end. hehe.

Diet- a bit lower in cals then I'd like.

Sleep- a little less than I'd like.

That's it. Hopefully I'll catch up on calories and sleep over the break. :D

Tryska
11-20-2001, 11:23 AM
la la la la...this is like being gay in the military...

don't ask, don't tell.

from the looks of things it was a success huh? ;)

The_Chicken_Daddy
11-20-2001, 11:26 AM
what is your weight now B, and when are you next planning to weigh in?

Alex.V
11-20-2001, 12:45 PM
Weight is down a pound. I'm severely dehydrated, haven't been eating enough the last few days, and haven't been getting enough sleep. I love the pre-vacation workload... Nothing like easing into thanksgiving with a 15 page paper due...

Alex.V
11-20-2001, 12:46 PM
And T..... yes.

Alex.V
11-22-2001, 10:10 AM
Ooookay....

Thought I wasn't going to the gym today. Guess I was. My sister wanted to go. However, since I spent the majority of the day picking up the dog (170 pounds) and the little sister (? pounds), I decided to take it easy. My elbow's been bugging me a little bit, too, so I cut out the BB military.

I should be switching to lower volume now anyway.


Seated DB press:

(70x2) x 8, (85x2) x 7 (!)

Not bad....

Deadlifts:

225 x 7, 315 x 6, 375 x 5, 415 x 8 (!)

jeeeeeeesus. I truly felt sick after those. I'm such a wuss.

Stuck around for a while, showed my older sister some lifts (Not a true training session, just a few odds and ends).

Now it's time to stuff myself all day!


:D

Weight: 210

Diet: hahahahahahahahahaha. what diet?

sleep: 8 hours

Alex.V
11-24-2001, 11:21 AM
Good chest day under less than ideal circumstances (crap gym).

BB bench:

135 x 8, 235 x 7, 265 x 3, 300 x 1.5 (!)

Crap.

225 x 3, 300 x 3 (!)

Ahh, that's better. :D

Triceps were not so happy afterwards, though.

Incline:

245 x 6, 265 x 6 (!)

Flat DB:

1 set with the 100's, 10 reps. (That's as high as the DBs go at this gym....)

Weighted dips:

+55 x 6, +110 x 6, +155 x 6 (!)

Crap dip station, too. Very narrow bars.

Diet- *snicker*

Sleep- 8 hours

That's it. So, I hit another milestone. Sweeeet.

The_Chicken_Daddy
11-24-2001, 11:51 AM
Well done B, but i thought you were gonna play around with volume a bit and maybe reduce it slightly?

Chris Rodgers
11-24-2001, 01:23 PM
:eek: <----------------- you crazy!!

Reinier
11-24-2001, 01:43 PM
I also had a bloody nose when I stood up.

just what caused this?

Alex.V
11-25-2001, 11:10 AM
My legs are hating me right now.

Squats:

135 x 8, 245 x 6, 295 x 6, 340 x 7 (!)

Not too shabby. Still my weakest lift.... grrr.

Front squats:

245 x 6, 270 x 7 (!)

Felt gooood.

SLDL's:

295 x 7, 325 x 7 (!)

Okay... we're within 15 of my squat. hrmmm.....

One set of heavy extensions, one set of heavy curls, and two grueling sets of standing calf raises with a 5 second pause at the stretch.... and I can hardly walk. Showed my father how to deadlift, we ran through a few lifts together (That was fun).

So... next time I train will be back at school. The vacation didn't throw off my schedule after all. Cool.

Diet- A bit too low in cals.

Sleep- 8 hours.

That's it....

Franco
11-25-2001, 11:27 AM
On front squats do you use a clean grip or a cossack style grip.?

Alex.V
11-25-2001, 11:33 AM
Clean grip. I definitely prefer it.... What do y'all use?

heathj
11-25-2001, 01:31 PM
I use two hands, that's for sure...if I did them.

How many days do you work out per week? 5?

unev_en
11-25-2001, 01:44 PM
Good question. What is your split, anyway?

Alex.V
11-25-2001, 03:42 PM
4 days a week.

Monday- off

Tuesday- Back/biceps

Wednesday- off

Thursday- Shoulders/deadlifts

Friday- off

Saturday- Chest/triceps

Sunday- Legs


What can I say, it's working.... :)

The_Chicken_Daddy
11-25-2001, 03:58 PM
Originally posted by The_Chicken_Daddy
Well done B, but i thought you were gonna play around with volume a bit and maybe reduce it slightly?

Alex.V
11-25-2001, 04:07 PM
Oops, sorry robboe. I'm going to reduce the volume of the non-major lifts, certainly. The leg extensions and curls today were probably unnecessary, but they kinda felt good. lol. I'll most likely cut those out in the future, thus leaving 8 sets for upper legs, 2 sets for calves.

Reduction in sets across the board might be in order, but I'm going to keep with this basic routine, since it's worked so well regardless of supplementation. I may keep the shoulder routine as it was this week.... only 2 sets of overhead presses. I see no need to overtax the tris. Likewise, on back day, one set of bent-over BB rows should be sufficient.

But I'm open for ideas. :D

Alex.V
11-27-2001, 10:48 AM
Back day...

Went really well, I think. Good energy levels, even on low food lately, and not too much sleep.

Pull-ups:

+55 x 8, +85 x 5, +102.5 x 3.5

My goal for the next few weeks is an extra 2.5 per session, keeping at least 3 reps, 4 if possible.

DB rows:

110 x 8, 110 x 7

Bent-over BB rows:

215 x 6 (!)

Finished up with heavy curls and sternum chins.

Diet- a bit low in cals.

Sleep- 6 hours. :(

That's it...

Alex.V
11-29-2001, 11:32 AM
Well, weighed myself today. Still 210.

....

:)


Shoulders/deadlifts:

DB press:

75's x 8, 85's x 8.5 (!)

Ooh, nice.

Deadlifts:

225 x 8, (warmup) 315 x 5, 380 x 5, 425 x 7 (!)

I was dizzy for a while after these. lol. On rep 3 I felt like giving up, but kept at it.... :D

Sweet.

Other lifts the same.

Diet- perfect.

Sleep= 7 hours.

That's it. Wuhoo, sweet deadlift.

Tryska
11-29-2001, 11:35 AM
right on bruh!

told ya you could do it easy....*lol*

holy fook...i didn't realize you were at 210. you've been hitting them goals and then some, huh? good job!

Alex.V
11-29-2001, 12:45 PM
Thanks T. ;) The vote of confidence beforehand was much appreciated.

Tryska
11-29-2001, 12:48 PM
no worries. i knew you could do it, man. :)

Savannah
11-30-2001, 11:35 AM
My Belail, What big........




























hands you must have to lift that! :moon:

Alex.V
12-01-2001, 10:49 AM
No, sav, you can't have pics of my hands.



Chest day:


Learned a few interesting things today:


BB bench:

135 x 8, 225 x 6, 245 x 3, 275 x 2, 300 x 3.5 (!)

Tried a different progression, slightly more spaced out. Bad; I prefer fewer sets. But I decided not to progress on the max weight; last week was a bit too unsure. So this week, I focused on ROM and stability. Good reps, I'm ready for 305 next week.

1 set of DB bench, with the 110's.

Incline BB bench:

245 x 6, 270 x 5.5 (!)

From now on, I only try to progress in one of these lifts each week; it's too taxing working that close to maximal effort in so many lifts.

Crossovers with 120 (1 set)

Weighted dips:

+75 x 6, +115 x 6, +160 x 5 + 2 long negatives (!)

I started the progression at heavier weights. Nope. +115 is already approaching high stress levels; I'd rather bump that down ten pounds and crank out another rep or two at the maximum weight.

So now I know.

Good workout, though.

Diet- perfect

sleep- 7 hours.

That's it.

Alex.V
12-02-2001, 11:14 AM
Pretty good leg day, considering my diet yesterday sucked ass. (Protein bar after protein bar at work... not enough carbs.)

Squats:

135 x 8, 235 x 6, 290 x 6, 345 x 7 (!)

I thought I was going to die on rep 4, so rep 5 I didn't quite hit parallel. bah. So technically, only 6 reps i guess. I have no clue how I managed those last two. Whatever, i'll take it.

Front squats:

250 x 6, 275 x 6 (!)

Cool.... next wheel size up. Damn, this is a hard lift.

SLDLs:

300 x 7, 335 x 7 (!)

Okay, next week I'm only going up 5. This 10 pounds a week shite is a little silly. Felt good, though.

Single leg calf raises are up....

So that's it. Pretty good workout. Tanking out a bit faster on each set, but that's to be expected.....

Diet- *snicker*

sleep- 7 hours

out.

Alex.V
12-02-2001, 01:27 PM
ALMOST AT 300 POSTS!



haha.

Alex.V
12-02-2001, 03:18 PM
You hit it man, not me. ;)

Delphi
12-02-2001, 04:37 PM
Nope, you're the man. Happy 300. :cool:

Alex.V
12-02-2001, 05:42 PM
lol. :thumbup:

Didn't have to do that, but I do appreciate...

Alex.V
12-02-2001, 09:17 PM
Originally posted by Belial
Okay, I've never really kept a journal, and I'm too lazy to update it regularly, so I'm basically going to post basic stats, 4 rep maxes on my lifts, and how the training days went.
Here are my stats:
5'11.5", 179 pounds (After workout this morning. I was cutting last week, and it went too far I think), 5.4% bf
Max lifts (4-rep max):
Chest:
BB bench: 225
DB bench: 2x90
BB incline: 185
Dips: 3x20
Back:
BB row: 135
DB row: 80
Pulldown: 200 lbs
pull-ups: 3x20
Legs:
Full squat: 225 (shaddap)
Deadlift: 300
Shoulders:
DB press: 2x60
BB shrug: 225
My intake is about 2800-3200 calories, my goal being about .5-1 pound of weight gain per week. I'd like to see the squat at 265, bench at 245, and deadlift at 335 by the end of the summer.


okay, figured it was time for a recap. Since June 1, this makes 6 months total. Half a year of training.

First, stats.

Then:
179, 5.4% bf, 169 LBM
Now:
210, 7.8%bf, 193.6 LBM

Gained 31 pounds overall, even with a LONG period of weight gain stagnation. 24.5 pounds of muscle, 6.5 pounds of fat. Ack!

*looks at abs*

still there.

Major lifts:

BB bench: 225x3 300 x 3 Up 75 lbs.
BB incline: 185x4 270 x 5.5 Up 85 pounds and 1.5 reps. Holy shiat.
Dips: 3x20 Screw this. haha. +160 x 5

BB row: 135x 4 215 x 6 Up 80 lbs.
pull-ups: 3x20 Now adding 100 for a few reps

squat: 225x 5 (bwahahaha) 345 x 7 Up 120 lbs and 2 reps.
Deadlift: 300 x 5 425 x 7 Up 125 lbs and 2 reps. And I didn't do these for a month and a half.

DB press: 2x60 x 5 2x85 x 8.5 Up 25 in each hand, and 3.5 reps. Not bad, considering I used to be proud of this one, and don't hit it particularly hard.

Appearance-wise.....

Lats and delts have come up a LOT. Pecs are still a weak point, as are my calves. I'd like more size in my arms, but that's coming slowly. Right now, I'm just going to keep doing what I'm doing (other than the modifications I mentioned earlier).... I think it's been working well..

And that's my fun recap.

heathj
12-02-2001, 10:52 PM
I'm almost to where you where 6 months ago, now :D

PowerManDL
12-02-2001, 11:42 PM
I'm there and in some cases beyond. Gives me something to look forward too, I suppose.

SamB
12-03-2001, 02:47 AM
thats some good progress, are you natural?

Alex.V
12-03-2001, 10:05 AM
Are bears catholic? Does the pope sh*t in the woods?

Reinier
12-03-2001, 10:16 AM
cmon belial r you natural or not?

so whats it like being able to see ur abs huh (lol)

*feels fat*

my lbm is 163.5 now, and im 6"3....
18% fat too....
making me weigh 199 lbs...
BOOO

Chris Rodgers
12-03-2001, 11:28 AM
I'm fookin speechless you biatch! :eek:

PowerManDL
12-03-2001, 05:50 PM
You sure? I heard the Pope's getting nasty in his old age.

heathj
12-03-2001, 05:51 PM
Maki, you forgot a comma after the "no". Also, how do you know the pope does not **** in the woods? Has he not ever been camping?

PowerManDL
12-03-2001, 05:56 PM
Curse you Maki!! I'll fix it regardless.

PowerManDL
12-03-2001, 05:57 PM
There.

Alex.V
12-04-2001, 12:20 PM
Back day:


What the f*ck. Progressed in everything.

Not complaining, mind you. *shrug*

Pull-ups:

+55 x 6, +85 x 6, +105 x 3+.5+.5 (!)

And hanging shrug-downs. This is a PR because I'm a HELL of a lot heavier than last time I was at this level.

Bent-over DB rows:

110 x 7, 110 x 9 (!)

Wish we had heavier dumbbells.

Bent-over BB row:

220 x 6.5 (!)

I get to throw on another big wheel next week....

That's it. Curls still the same.

Diet- good. I ate an entire chicken yesterday, give or take....

Sleep- 7.5 hours....

out.

Maki Riddington
12-04-2001, 12:24 PM
When do we get to see a picture?

You must be phricking super sized now.

Alex.V
12-04-2001, 12:31 PM
I sure as hell don't feel it.

Alex.V
12-04-2001, 02:21 PM
Oh. Over 4000 views! Wuhoo!

Paul Stagg
12-04-2001, 02:42 PM
Awesome.

Simply awesome.

Delphi
12-05-2001, 03:05 PM
Belial, your pullups are awesome! Three questions for you:

How many years have you been doing weighted pullups?

When you go up in weight, how many pounds do you add?

What kind of cadence do you do them in?

Alex.V
12-05-2001, 03:10 PM
7 months.

I was adding five pounds a week for a while; I could do 46 pull-ups if I were fresh before I started, though, so I could probably have started at about 45 lbs.

It's a lift I progress pretty damn slowly in; when I first started doing 2 plates, it was sloppy as hell (not so good ROM). The cadence is about 2-1-2; when I'm burnt out, I try to do partials, then a decent long (~10 second) negative, and then hang in position and do the shrug-downs.

Right now I'm attempting to progress in 2.5 pound increments.

Thanks, btw. :)

MonStar
12-05-2001, 07:09 PM
Belial-
Holy mother of God. EXCELLENT thread bro. GREAT consistency. Never seen someone stick a training journal so well before in my life. Keep up the EXCELLENT progress. What terrific inspiration. GREAT job with the pull-ups...

Damn boy! Your really becoming a MonSTAR. When are you gonna get some pics up in here.

:cool::cool:

MonStar
12-05-2001, 07:14 PM
Originally posted by Belial


okay, figured it was time for a recap. Since June 1, this makes 6 months total. Half a year of training.

First, stats.

Then:
179, 5.4% bf, 169 LBM
Now:
210, 7.8%bf, 193.6 LBM

Gained 31 pounds overall, even with a LONG period of weight gain stagnation. 24.5 pounds of muscle, 6.5 pounds of fat. Ack!

*looks at abs*

still there.

Major lifts:

BB bench: 225x3 300 x 3 Up 75 lbs.
BB incline: 185x4 270 x 5.5 Up 85 pounds and 1.5 reps. Holy shiat.
Dips: 3x20 Screw this. haha. +160 x 5

BB row: 135x 4 215 x 6 Up 80 lbs.
pull-ups: 3x20 Now adding 100 for a few reps

squat: 225x 5 (bwahahaha) 345 x 7 Up 120 lbs and 2 reps.
Deadlift: 300 x 5 425 x 7 Up 125 lbs and 2 reps. And I didn't do these for a month and a half.

DB press: 2x60 x 5 2x85 x 8.5 Up 25 in each hand, and 3.5 reps. Not bad, considering I used to be proud of this one, and don't hit it particularly hard.

Appearance-wise.....

Lats and delts have come up a LOT. Pecs are still a weak point, as are my calves. I'd like more size in my arms, but that's coming slowly. Right now, I'm just going to keep doing what I'm doing (other than the modifications I mentioned earlier).... I think it's been working well..

And that's my fun recap.

What the hell? Total weight-gain of 31 f*cking pounds!? Holy christ! Thats so unbelievable bro. Extreme congrats. What supplements were you taking? Whats your diet been like? Whats your training split been like?

:cool::cool:

Alex.V
12-06-2001, 11:21 AM
I'll post that all once exams are over and I got some free time. :)

Shoulders:

DB press unchanged (85's for 8 reps)

Lateral raises unchanged...

Deadlifts:

225 x 6, 325 x 6, 380 x 6, 435 x 6 (!)

Couldn't lock out on rep 7.... just as well, I couldn't stand up afterwards anyway.

Did two sets of DB shrugs for sh*ts and giggles, then went home.

Diet- perfect

Sleep- 7.5 hours

That's it. No clue where the deadlift came from....

Alex.V
12-06-2001, 08:06 PM
I should really put out this cigarette.




That is all.

the doc
12-07-2001, 06:21 AM
i see its those cigs which are keeping your so ripped b.
Wish i could join you at the 215 level
I was just to much of a fat ass though...lol
After this i will never cut again though. I just wont let "bulking" get out of control and i still had a consideratble amount of fat to lose from before i started lifting...
Seriously though those gains are fantastic!

beercan
12-07-2001, 08:43 AM
Originally posted by Belial
Are bears catholic? Does the pope sh*t in the woods?

Good Answer, Bill Clinton would be proud.

How about some measurements? How do your legs compare to your waist, waist to chest, etc....

Alex.V
12-07-2001, 10:51 AM
No clue. Arms- small. Chest- small calves-small

Lats- friggin wide. traps/delts- pretty good. 32" pants size.... uh... **** mang, I dunno. I need to buy a tape measure.

Alex.V
12-08-2001, 11:36 AM
Chest day...

Worked out with two guys who had come into the GNC for supp advice... I told them I'd run them through a routine, so we worked out together.

Changed a few things up. Focusing more on tempo, hypertrophy-specific. Poundage doesn't concern me as much right now.

Flat BB bench:

135 x 8, 235 x 6, 265 x 3, 305 x 3 (!)

Whee.

Incline BB:

245 x 6, 270 x 6 (!)

Still need to work on getting a better ROM. Argh.

DB bench and crossovers the same... But I'm going for more reps on the crossovers. Thus, dips weren't stellar.

+65 x 7, +105 x 7, +160 x 6 (!)

And a longass negative to eccentric failure. Grow, dammit!

Diet- perfect

sleep- perfect

Weight- f*cked if I know.

Alex.V
12-09-2001, 11:13 AM
Err.... last night meal #7 was 2 pints of Guinness and a bunch of cigs... Needless to say, I felt like crap this morning.

BUT...


Squats:

135 x 8, 235 x 7, 275 x 5, 315 x 2, 350 x 8 (!)

Uhhh...what? I don't know... up 5 pounds and 1 rep from last week. *shrug*

Front squats:

255 x 6, 280 x 7 (!)

For some reason these bring me closer to booting than the regular squats.

SLDLs:

315 x 6, 345 x 7 (!)

Only went up 5 pounds... That's okay, no need to push these any more.

Switched from the machine calf raises to the sled... the calf raise sled must have an insane mechanical advantage, because I was doing 6 plates per side and it felt easy; did 2 sets of 12. Next time I'm doing them on the leg press...

So that's it.... I'm fried.

Diet- perfect, except for those beers. Sorry, stout.

Sleep- 7 hours.

That's it..

Reinier
12-09-2001, 11:35 AM
whats the word stout mean?

Alex.V
12-09-2001, 12:42 PM
One example would be Guinness....

Delphi
12-09-2001, 02:40 PM
Reinier, stout is a kind of ale.

Belial, if you drank 2 pints of Guiness without the cigs would you get a headache? I'm wondering what the equivalent "dose" of American beer equals 2 pints of ale. What's the alcohol %?

Fart Barker
12-10-2001, 04:22 AM
2 pints of guinness + bunch of cigs + squat 350 x 8 = hardcore mofo :D

IceRgrrl
12-10-2001, 05:46 AM
B, what did I tell you about those cigs....tuttut

Alex.V
12-10-2001, 09:22 AM
I know.... I suck....

Fart Barker
12-10-2001, 05:28 PM
Originally posted by Belial
I know.... I suck....

Yeah, but you've pleased the Viking gods with your feats of strength and bad habits.

Tryska
12-10-2001, 05:35 PM
very true. there is a chair at valhalla and valkyrie with a mead goblet just waiting for ya.

Alex.V
12-11-2001, 10:44 AM
Excellent back/biceps day.

Felt like I had nothing in the tank at first. Pull-ups leading up to max were tough, but for some reason I cranked out the heavy set pretty easily. Same for the DB rows.

Weighted pull-ups:

+55 x 6, +85 x 6, +107.5 x 3 +.5 +.5 (!)

Hanging shrug downs, of course.

DB rows:

110 x 7, 110 x 10 (!)

Damn these high reps. lol. We need 115's or 120's.

Bent-over BB rows:

185 x 6, 225 x 6.5 (!)

Not bad. Another big plate.

Biceps fried at this point, though. Decided to do cambered bar curls instead.

105 x 8, 105 x 7

Bleh. Just getting used to the motion. I'll crank these up next week and see how much I can do on them.

Diet- on

Sleep-7.5 hours

Weight- Not a clue.

unev_en
12-11-2001, 11:15 AM
How long have you been training, btw?

And are you an athlete?

Alex.V
12-11-2001, 12:37 PM
Nope, not an athlete. Been back into serious training for 1.5 years, give or take. Lifted in high school for shot put, football, and martial arts. Got fat and outta shape for 2.5 years. Cut down to 148 the wrong way, lost all my strength, and... here I am.

The_Chicken_Daddy
12-11-2001, 12:50 PM
what is your rep range for all chest exercises?

Alex.V
12-11-2001, 01:05 PM
Flat bench:

8, 6, 3 (max)

Incline bench:

6-7

DB bench:

8-10

Crossovers:

7-9

Dips:

6-8

The_Chicken_Daddy
12-11-2001, 02:28 PM
I never realised you did five exercises for your chest. You don't think that's the reason why your chest isn't as big as you'd like?

Alex.V
12-11-2001, 02:40 PM
I don't do that every day. You asked for rep range. :)


Actually, my chest is starting to grow since I started focusing on bench tempo... I'll keep ya updated.

Jane
12-11-2001, 04:00 PM
you played football belial? hrm. does that mean there are some nice kids on the football team? I've gotten the wrong impression from most of them, but maybe thats because when guys get together they act in strange ways...

termy said: {)} and im passing the message onto you :p

Alex.V
12-11-2001, 05:03 PM
Nope. We're a bunch of dip****s. :D

the doc
12-11-2001, 08:21 PM
b, when did you pick up the cigs?

btw your progress is truely great! Wish i could be back over 200 lbs there with ya.

what are your goals right now"? get as big as you can?

Alex.V
12-11-2001, 08:43 PM
Used to smoke my first two years here, doc. I've quit, I just have the few when I go out.

Goals right now? Yeah, get big and strong. Actually, a lean 225 or 230 is totally fine by me right now... Like to hit 350 for bench (3 reps), 405 in squats (for reps), and 500 in the dead. (again, for reps)

And maybe do 4 plates on the dips and 3 on the pull ups. :)

I dunno... we'll see where all this is leading...

Alex.V
12-13-2001, 09:58 AM
Shoulder day...

I was a little worried this morning; I went to the gym a bit earlier than usual so I could be back here and cram a little bit more for my exam....

But my performance didn't suffer.

heh.

85's in the OH DB press; I was still shaking off cobwebs.

Lateral raises were nothing exciting, but as always they looked cool...

Deadlifts:

225 x 8, 325 x 6, 380 x 6, 445 x 7 (!)

Holy hell these were hard. The initial pull took a good five seconds... (I think my pyramid progression is a little too steep), but after that the reps just kept coming. Rep 6 was puke worthy, rep 7 was all willpower. I don't even remember lowering the bar...

Finished off with shrugs...and got the hell outta there.

Diet- a bit high in fat, but pretty good.

Sleep- 5.5 hours :p

That's it....

Chris Rodgers
12-13-2001, 10:12 AM
Holy deadlifts LATMAN!!!


Time to throw the quarters on there. That is some serious weight bro!

Tryska
12-13-2001, 10:14 AM
damn b.

so what's your new deadlift goal anyways?

Alex.V
12-13-2001, 10:16 AM
Quarters can wait another 2 weeks. lol. Screw this 10 pound a week progression, my poor "boot reflex" can't take it.

New deadlift goal? I dunno, err... as much as I can? I'm not a powerlifter, so I'll just keep progressing until I don't progress no more. ;)

Or something bursts... one of the two.

:D

Tryska
12-13-2001, 10:19 AM
so judging from your progression over the past 6 months, we can look forward to you pullin 6-something by july? (provided you don't a bust a gut, of course)

Alex.V
12-13-2001, 10:21 AM
Shiat.. that'd be nice... I doubt that'll happen though. No way I could go from a 300 x 4 to a 600 x anything in a single year.

Then again, you never know...

Right now I'm just going with it.

Jane
12-13-2001, 01:38 PM
:thumbup:

meanwhile...jane picks up 15pounders for her first attempt at the dumbell rows *argh*

ill catch up, ill catch up :D

awesome possum :thumbup:

Jane
12-13-2001, 01:39 PM
wow i just reread what i posted, and i think you can tell i got little sleep last night :D

Alex.V
12-13-2001, 04:22 PM
Hey, you'll be outlifting me in no time girl. ;)

Mostly because I'll injury myself sometime soon and end up in traction. Then y'all can come feed me in the hospital since I won't be able to pick up a fork...

PowerManDL
12-13-2001, 04:46 PM
Originally posted by Belial
Shiat.. that'd be nice... I doubt that'll happen though. No way I could go from a 300 x 4 to a 600 x anything in a single year.

Then again, you never know...

If you did, you'd be international level powerlifting material. Not something that many can accomplish naturally, even after years of training.

Jane
12-13-2001, 04:47 PM
ready for your 5th meal of cottage cheese, belial???

mwhahahaha...

jk :D

Alex.V
12-13-2001, 05:52 PM
Originally posted by PowerManDL


If you did, you'd be international level powerlifting material. Not something that many can accomplish naturally, even after years of training.

How sweet of you to say.

Alex.V
12-14-2001, 06:01 PM
bwahahahaha. Told everyone I had tiny arms. I just measured them... 17" on the dot. At 211, that's pretty poor.

Chest also not so good... 46", and I got some big lats. So that's some perspective.

Thigh 26", calves 16", neck 17", ~54" around the shoulders, 32" waist, 14" forearm.

Oh, 5'11.5", 211, ~7-8% bf. (Prolly closer to 8%)

All these are relaxed, cold measurements, but...

Damn. I was hoping the chest and arms would be a bit bigger. lol.

Hey latty and 'can, mind if I join y'all while you guys go bench and curl?

Alex.V
12-15-2001, 03:05 PM
**** **** ****.

So I had to work this morning... the girl who was supposed to take the next shift showed up an hour late... between the mind numbing job and lack of sleep last night, I'm amazed I even went to the gym.

Chest day:

Flat BB bench:

135 x 8, 235 x 6, 270 x 3, 305 x 4 (!)

Incline BB bench:

235 x 6, 270 x 3, 245 x 3 superslow.

Tried something different here. Very slow pace, pause at the bottom. Basically a 4-1-4 tempo. Felt good.

One set of DBs, one set of crossovers, then:

Weighted dips:

+90 x 6, +135 x 6, +170 x 4 (!)

These failed quickly, those slow benches took their toll. But I did these real deep, and did a long negative at the end, so I feel like I progressed.

Diet- crap. Protein bars and bread all day.

Sleep- crap. 4.5 hours.

That's it.

Weight at 212.

heathj
12-15-2001, 03:25 PM
Your sleep pattern is looking more and more like mine ;)

Alex.V
12-16-2001, 11:10 AM
Last workout down at duke until january 3rd...

And it was a good one.

Squats:

135 x 8, 235 x 6, 285 x 6, 355 x 7 (!)

Not bad... form a little sloppy on rep 7, but...

Front squats:

250 x 6, 285 x 7 (!)

SLDLs:

335 x 6, 355 x 7 (!)

Actually felt easy... I was too worried about my grip, though. I'm considering straps...

Decided to try out the leg press, I haven't done that in close to a year. So did a bunch of sets at low reps, trying to figure out where I was. Eventually worked my way up to 785 x 7 (!)

Not a hell of a lot; I could probably do at least another 2 45's for reps, but at this point I was beat.

Diet- perfect.

Sleep- 7 hours.

And I'm off to drive home.

PowerManDL
12-16-2001, 11:25 AM
How do you hold the bar when you do front squats?

Alex.V
12-16-2001, 11:28 AM
Clean grip, right up against my neck.

Reinier
12-16-2001, 11:37 AM
you can leg press like 800 lbs?

*faints*

heathj
12-16-2001, 02:41 PM
For your deadlifts..on your third progression set, try doing the 380 x 3 or x 2, instead of x 6...6 is too much, foo :)

Delphi
12-16-2001, 03:02 PM
Originally posted by Belial

All these are relaxed, cold measurements


I think you're allowed to flex while you measure your upper arms but everything else is relaxed. Anyway, 17" cold and relaxed is *awesome*.

dharmendra
12-17-2001, 06:00 AM
mate you seem to be doing very well
if you are drug free your gains are fantastic
so just hang in there and be consistant.:cool:

Chris Rodgers
12-17-2001, 11:29 AM
I just wanted to get my 2900th post and figured I'd do it in natty boy's journal. :p

Keep up the good work and maybe you'll have some half-way decent lifts someday.

Alex.V
12-17-2001, 09:16 PM
Originally posted by LATMAN
I just wanted to get my 2900th post and figured I'd do it in natty boy's journal. :p

Keep up the good work and maybe you'll have some half-way decent lifts someday.

Smartass.

But thank you. :)

heathj
12-17-2001, 10:41 PM
Pussy....what happened to you always being on aim, like me, either away or there. No T1 anymore?

dharmendra
12-17-2001, 11:43 PM
We seem to have a lot of wellwishers on this thread ,nice place to
exchange some useful tips .:) :) :)

beercan
12-18-2001, 05:47 AM
Those are great measurements, especially for bf that low.

I figured we're about the same size....my chest and bodyfat are both bigger tho lol

YatesNightBlade
12-18-2001, 06:16 AM
Impessive. When Can we see some pics ??

Alex.V
12-18-2001, 09:52 AM
When I get my digicam working. ;)

Back day.

First day back at the old gym. Feeling a little drained after two days of driving, and therefore two days of a crap diet. Fatigued, dehydrated, etc.

But still managed to get some decent lifts. Didn't have the strength I wanted, and my left elbow is bugging me a bit, but...

Pullups:

+55 x 6, +90 x 6, +110 x 2.5 (!)

Hitting 110 again next week. Need 3 solid reps.

DB rows with the 100's, since that's as high as the DBs in this gym go.

BB rows:

185 x 8, 230 x 6 (!)

Hitting 230 again next week. I cheated a bit on the last rep.

DB curls, started using the 65's but a pain in my left elbow made me stop.

EZ bar curls:

95 x 10, 115 x 6 (!)

These will probably go up 5-10 lbs a week for the next 2-3 sessions or so, as I get used to the motion.

Diet- absolute shite.

Sleep- also absolute shite.

big
12-18-2001, 09:55 AM
Maybe I missed something, but where have you been driving? :)

Alex.V
12-19-2001, 07:51 PM
Drove home.

Been thinking about switching up my chest routine. Right now, I quickly pyramid up to a 3RM in flat bench, then take it over to inclines for a few low rep high effort presses, then finish off with heavy dips.... Well, I have a decent bench, but a lousy chest.

I'm going to try the following routine saturday:

Flat BB bench:

135 x 8, 225 x 8, 265 x 2, 310 x 1, 270 to failure. I hope to get about 5-6 reps. When I reach 8 reps, it's time to up the weight of the single rep set to 315, and the failure set to 275. This is basically wave loading done once... Hopefully I'll continue to make strength gains, but be working in a better rep range for hypertrophy.

Incline bench:

225 x 10, 235 x 10

Yep. Giving ye olde 10 rep sets a shot again.

Cable crossovers:

120 x 10, 130 x 10.

Now, the weighted dip station at this gym sucks, so I'll do skullcrusher/close grip bench supersets instead. We'll see what the poundage there looks like.

And that's my plan.

Jane
12-19-2001, 08:45 PM
darn it...i cant find anything to spam or any part of your journal to make fun of....wait. lemmethink. Belial has a wimpy looking chest! Ba-ha!

Actually, I highly doubt you do, so thats not very clever now is it. Ah, give me a couple hours of sleep I'll come back and try the "make fun of Belial" game again tommorow...:p

heathj
12-19-2001, 11:39 PM
Hey foo...wanna help me out with my bench? :) I was thinking of doing something like....

Flat BB Bench: 135 x 10, 175 x 8, 185 x 10, 190 x ?, 210 x 3...???
Weighted Dips: +25 x 6, +45 x 6, +60 x failure...

Try that...think it'll change things up a bit?

ericg
12-20-2001, 06:36 AM
Keep it up B.....you journal is very encouraging to read!!

heathj
12-20-2001, 06:37 AM
No, I don't :D

Alex.V
12-20-2001, 07:14 AM
We can discusz online, heathie.

Can and pup.... :cool:

Alex.V
12-20-2001, 10:43 AM
Shoulders and deadlifts today...

DB overhead press:

75 x 8, 85 x 8

Bleh. Ready to up these to 90. At this point I knew I'd have a good workout.

Lateral raises: Did the 40's on these; nothing particularly exciting.

Deadlifts:

225 x 8, 315 x 7, 380 x 5, 450 x 7 (!)

Okay, maybe this jump was too big. I'll throw in another set at 400 or so, even if it's just a double. But I was seeing stars on the pull, and they didn't go away until I crashed down on my ass after the set was over. lol.

Barbell shrugs:

340 x 10, 340 x 10.

The DB's at this gym only go up to 100, so I figured that would be a waste of time.

At this point, I decided to try Zerchers....just for the hell of it. I don't know why, I guess I'm just whacky and impulsive.

Had no idea where to start. lol

45 x 6 (realized this was lame), 135 x 5 (realized this was also lame), 225 x 8 (!)

Could do a lot more, I think. But the arms are really where I feel it... that's a lot of weight in an awkward place. Anyway, not sure if I'm going to somehow work these into my routine.... But the looks that I got made them worth it. hehe.

Diet- Pretty good.

Sleep- 7.5 hours

That's it...

Chris Rodgers
12-20-2001, 10:48 AM
ACE!! Zerchers are awesome. That's cool that you gave them a shot. I bet peeps were lookin at ya funny....oh wait, they prolly do that already. :p

Nice dead too foo!

mrpointyhead
12-20-2001, 11:55 AM
Please - I have to ask - what's a Zercher ?

Cheers, Lee

Jane
12-20-2001, 01:49 PM
damn...

you're a freaking horse b, what can i say.
very impressive.

Alex.V
12-20-2001, 02:57 PM
Neigh.

Winny.


Haha, get it? Winny? ahaha.

Oh shut up.

Alex.V
12-22-2001, 10:38 AM
Chest day...

Tried the new routine. lol. I've been working in the low rep range for too long... but I'm loving the switch.

Flat BB bench:

135 x 8, 225 x 8, 245 x 1, 270 x 1, 310 x 1, 270 x 6

Not bad... lol, I was wiped by the time I got to 270. The pause after 270 x 1 was too long, though, because I couldn't find a spot... so the progression got screwed up a bit. The 310 was not to failure; I failed at rep 6 on 270. Perfect.

Incline BB bench:

225 x 9, 235 x 8

Very slow tempo. Nice.

Cable crossovers:

120 x 10, 130 x 10

Skullcrusher/close grip bench superset:

115 - 7/6, 135 - 6/5

Jeeeeesus. I felt like my triceps decided to go on vacation by the time I got to the second set of close grip bench.... ouch.

So, I like the routine. Next week I'll hopefully have adapted to it better, and I can start progressing on it. I may keep this routine for the next six months. :)

Diet- excellent; a bit low in calories. That's okay, though, because I think I need to drop a little bit of this flab... Besides, xmas dinner is coming up; that should fulfill all my bulking needs.

Sleep- 8 hours.

That's it.

MonStar1023
12-22-2001, 10:57 AM
Belial-
Damn bro your a lot stronger than I had previously thought! Your bench and incline bb is a lot stronger than I thought it was.. I dont know who I didnt think you could handle 225 on incline for 8 reps though.. keep it up dawg!!

:cool::cool:

Jane
12-22-2001, 12:45 PM
yeah dawg...or horse...whatever, lol :D

Alex.V
12-22-2001, 06:08 PM
Thanks Monstar. Positive feedback junkie that I am... :D

Alex.V
12-23-2001, 11:05 AM
Decent leg workout. I felt like the power wasn't there, though. Squats were murderous...

Squats:

135 x 8, 235 x 6, 285 x 6, 360 x 7 (!)

I think that the jump in weight is what hit me... the first rep of the last set was a surprise, after that my body adjusted.

Front squats:

250 x 6, 290 x 6 (!)

295 x 8 is my goal for the next two weeks.

SLDLs:

315 x 7, 360 x 7 (!)

For some reason the first set felt harder.

Leg press:

765 x 8, 815 x 7 (!)

Blah de blah. Not that great... I have a feeling it's just because it's so late in my routine.

Calf raises on sled: 675 x 10, 675 x 12

The leg presses are killer. I love 'em.

Diet- hahaha. Enough calories, enough protein, but basically crap.

Sleep- 7 hours.

That's it....

Jane
12-23-2001, 11:37 AM
the spam parade arrives.
:spam: :spam: :spam:

815 on the leg press? damn iron hogger.
sleep 7 hours. that seems mighty low for a christmas break night...busy much? ;)

Alex.V
12-23-2001, 01:07 PM
As far as plate hogging goes.... when I hit 1000 pounds then we can talk.

As for being busy last night.....



:p :D

Jane
12-23-2001, 01:17 PM
ROFLMAO@new sig!!!

:help:

MonStar1023
12-23-2001, 11:04 PM
Belial-
Holy ****! Damn bro nice strenght is your damn legs!! I never had a CLUE that your legs were that strong!! 815 leg presses!? 600 whatever pound calves.. what the hell.. your killing me bro! I used to think we were similar strength!! Not anymore. I am cutting though not bulking...

:cool::cool:

MonStar1023
12-23-2001, 11:06 PM
Belial-
Also bro I am curious of a few things..

What are your stats?

Whats your training split look like?

Whats your diet like?

What supplements are you on?

:cool::cool:

dharmendra
12-24-2001, 12:54 AM
Bilial man you are one serious lifter .
what are your strength and size goals for the comming few months.,:cool: :angel:

Alex.V
12-24-2001, 08:13 AM
Goal- get big and strong.... lol. bring my squat to 405 for reps, deadlift 495 for reps, 3 rep max of 315 on bench...

Eventual goal is to hit 225 lbs bodyweight at low bodyfat...

Training split:

m-rest
t-back/biceps
w-rest
th-shoulders/deadlifts
f-rest
sa-chest/triceps
su-legs

Currently 5'11", about 212, ~8% bodyfat. I'd like to lower this a little.... maybe back down to 6-7%, but I'm not sure I could handle any loss in strength.

I take a multivitamin, C, E, and zinc in the morning, 4 grams of arginine and two xenadrine pre-training, creatine afterwards. 100mg 5-HTP before I go to bed.

Diet is basically:

meal 1: ~500 calories, low GI carbs and protein
meal 2: (pre-workout) ~200 calories, carbs and protein
meal 3: (post-workout) ~650 calories, carbs and whey
meal 4: ~550 calories, low GI carbs and protein
meal 5: ~800 calories, carbs, protein, some fat
meal 6: ~400 calories, carbs, high protein
meal 7: ~400 calories, EFAs, very low GI carbs, protein


Err.... that's basically it. :)

Jane
12-24-2001, 09:05 AM
hey belial that looks a lot like my split! Have you been stealing my secret techniques again? tuttut

a question for ya: how do you get enough fat in if only two meals include it? your diet is isocaloric isnt it?

Alex.V
12-24-2001, 09:11 AM
Fat adds up quickly.. oatmeal contains fat, bread contains fat, the large amount of EFAs and peanut butter at night contain fat... dinner is usually lean meat, but I usually get a good amount in there as well. There isn't any meal that I eat that's totally fat free... the actual ratios most day come out to about 35/35/30...

Amazing how easily fat sneaks in there, just in case there was every any confusion as to how most americans have a diet that's anywhere from 40-50% fat....

unev_en
12-24-2001, 05:15 PM
Hey, btw, what is your major?

dharmendra
12-26-2001, 12:42 AM
seems to be a good routine and diet that you are following . you are also right about fat sneaking into your diet without you knowing it.
Mate if your goal is to get bigger why are you so worried about your 8% bodyfat.?

when you get to your target bodyweight of 225 you will look incredible even at 8% (which is pretty low in any case )

so go with your instincts and dont compromise with your strenght brcause that is what will eventually get you there.:cool: :angel:

Jane
12-26-2001, 08:29 AM
Originally posted by dharmendra
you...look incredible

:nod: ;)

Jane
12-26-2001, 08:31 AM
:spam: :spam: :spam:

im bored.

how often do you change your routine? how do you think routine switching affects training?

Alex.V
12-26-2001, 08:50 AM
Spammin my journal, Jane? hehe.

I haven't changed my routine much since I started the journal. Honestly, I don't see a need to. Plateaus more often than not are a result of overtraining, or possibly a weak link (part of the body), that's stagnated and is bottlenecking a lift. I'd rather slightly modify loading progression, or switch emphasis from strength to hypertrophy (i.e., change rep ranges, etc.), and tweak the routine like that.

There are some basic lifts, including the three powerlifts, that I'd like to keep, and weighted chins are also a must. So these will never change for me. Long story short, I see no reason to switch up my routine, and I'll keep working this one until I get absolutely bored with it... I already modified my chest day somewhat, and my back/biceps day now includes BB curls.. so it's a fluid process, as I try to figure out what works for me and what doesn't.

Jane
12-26-2001, 09:23 AM
Originally posted by Belial
Spammin my journal, Jane?

:nod: :nod: :nod:

:spam::hump::spam::hump::spam:

get...me...outta...pittsburgh...

Alex.V
12-26-2001, 11:08 AM
hehehe. Get help, chica.



Back day:

Decent... not as much energy as I thought I'd have after two days of bingeing... I guess "bad" food really doesn't let me get the nutrients I need.

Weighted chins:

+55 x 6, +85 x 6, +110 x 3 (!), +45 x 7

DB rows with 105 (found some magnetic weights)

BB rows:

175 x 7, 235 x 6 (!)

BB curls:

115 x 8, 125 x 2 (too much. lol), 120 x 7 (!)

Finished off with sternum chins. These were fun.

Worked with my sister for a bit, ran her through some leg and chest exercises....

Diet- not bad.

Sleep- 7 hours.

That's it.

MonStar1023
12-26-2001, 02:08 PM
Belial-
What are sternum chins? And how are you doing your barbell rows? Just curious.. damn your strength has seriously skyrocketed.. holy ****. I used to seriously think you and I were real close in strength but anymore I am just like damn how can I get as strong as him..
:(:(

Keep it up bro!

Alex.V
12-26-2001, 02:13 PM
Sternum chins.... Pull up to the mid chest, pause, lean back, descend slowly. They rule. :)

I've been training for strength for the most part, bro. Size is really the next phase... which I'll begin in january. I may actually switch the format of the journal, since setting PRs will no longer be my exclusive goal...

ericg
12-27-2001, 07:54 AM
Fukin awesome!! Keep it up....

Cant wait till u get pics.....that way i can print one off and post it on my mirror!! WOW..that sounded kinda ghey....

good work man

Jane
12-27-2001, 08:11 AM
i think there is going to be a "Belial Fan Club" in the near future lol :evillaugh:

all membership fees can be sent directly to me for safekeeping

Alex.V
12-27-2001, 12:09 PM
I'm pissed.... the internet conked out at 1:11 AM last night, and it still isn't back up. So I'm writing this from my dad's microscopic laptop...

Shoulders:

DB press:

80x2 x 8, 90x2 x 6 (!)

Lateral raises the same.

Deadlifts:

225 x 7, 315 x 7, 385 x 5, 415 x 2, 455 x 7 (!)

Ouch.

Finished up with 385 lbs on BB shrugs for two sets, 2 sets of zerchers @ 245 (6 reps each)

Diet- not bad

Sleep- 7 hours

That's it.

The_Chicken_Daddy
12-27-2001, 12:42 PM
hey B, a few Q-Daddies:

How tiring/stressful are the majority of your warm up sets and how far would you consider them "working sets"? From what i see you seem to be a dorian-esque HITer.

What do you use for the lateral raises?

what do you use the zerchers for?

why are you such a homo?

that is all.

Chris Rodgers
12-27-2001, 01:18 PM
B- F*ckin insane bro!


Just one week, you are gonna have to not progress mmmmkk.


Freakin 4 plates+quarters. :eek:

MonStar1023
12-27-2001, 07:38 PM
Belial-
Holy ****!! What the hell is up with that ****.. I just looked back to the first page of your journal and you were deadlifting 315x7... and your most recent back workout your deadlifting 455x7... thats UNBELIEVABLE!!

Haha I keep posting the same thing but its just incredible how much progress you have made!! Do you use straps for deads??

:cool::cool:

Chris Rodgers
12-27-2001, 08:13 PM
Straps---> tuttut

Alex.V
12-27-2001, 08:45 PM
Originally posted by The_Chicken_Daddy
hey B, a few Q-Daddies:

How tiring/stressful are the majority of your warm up sets and how far would you consider them "working sets"? From what i see you seem to be a dorian-esque HITer.

What do you use for the lateral raises?

what do you use the zerchers for?

why are you such a homo?

that is all.

1) Usually my warm up sets, or the first of my two sets for each lift, is done with a slower tempo. It's not particularly tiring, but it's difficult enough that if I did say 8 reps, I would probably fail at 10. What you see in the journal sometimes excludes extra lifts I throw in, depending on the day. The warm up sets to my biggest lift of the day are not very hard at all. For example, on the deads, I'm not really tired until that last all out set of 7. I'm not REALLY a dorian style HITer, I do too many different types of lifts.

2) 40 pounds right now. My elbow's bugging me. I have a slight bend in the arm when I do them.

3) Right now I'm using them to work on the bottom part of the dead. I'm sinking deep as hell into them, pausing in the low position, and exploding up. I feel the explosion in my hips, so I assume they're hitting the right area.

4) Because there are hot guys like you in the world.

Chris Rodgers
12-27-2001, 09:35 PM
Originally posted by Belial


Repped out at 5x315 on the deadlift. It's so satisfying to see that bar sag from all the weight on it.... (haha... not) So that's +15....

I just realized that's only 20 pounds away from my end-of-summer goal. I don't want to overreach and end up injuring myself, but I think I can probably exceed 335 if this keeps up. I dunno, lately I'm feeling so fired up every time I hit the gym...




Sorry, this is just F'n hilarious. To think that this was just months ago. Wacky!

dharmendra
12-28-2001, 04:21 AM
Belial you moved from 315 to 455 unbelievable How long did this strength gain take and did you do anything srecial or different.
:cool: :angel:

MonStar1023
12-28-2001, 08:36 AM
Belial must just be a GENETIC FREAK or something along those lines. Because jumping for 315 for 7 to 455 for 7 takes most people years I think, not 6 months or however long its been!

:rolleyes::rolleyes:
Keep it up! Unbelievable!

IceRgrrl
12-28-2001, 09:41 AM
Originally posted by Belial


4) Because there are hot guys like you in the world.

Well done :D

The_Chicken_Daddy
12-28-2001, 12:02 PM
Originally posted by Belial


4) Because there are hot guys like you in the world.

I agree.

dharmendra
12-28-2001, 11:51 PM
315 to455 in 6 f'kin months that is an absolutly un believable jump honestly B how did you achieve it .besides hard work (which i know you must have put in what other things do you think help
you.This may sound as if i am interviewing you but man you deserve it.:cool: :angel: :thumbup: :thumbup: :thumbup:

The_Chicken_Daddy
12-29-2001, 07:06 AM
oh for christ's sake, B, i'm gonna tell them your secret, yes, other than the muscletech stack and bull semen injections.

his secret is...




























he has no secret. his lifts aren't real. he told me. He's only a 165lb mess on the gym floor. wake up guys. jesus!

Alex.V
12-29-2001, 10:17 AM
Damn good chest day, mostly because I said f*ck inclines. And also because I did 3 plates...

I upped my volume a bit... and lowered the weights again.

Flat BB bench:

135 x 10, 225 x 8, 255 x 3, 280 x 1, 315 x 1.5 (!), 235 x 10, 255 x 6

Basically 315 x 2, but the guy helped me out a bit at the bottom of the motion on rep 2. So I basically loaded up to my max, then dropped down to 235. Those ten reps were draining as hell, hence 255 x 6. Next week I'll try 255 x 7 or 8.

DB bench:

102.5x2 x 10, 102.5x2 x 9

Yes, I know I didn't need to do these. But that really only makes 4 work sets of presses.

Cable crossovers:

120 x 10, 130 x 10

Skullcrusher/close grip bench supersets:

115 x 7/7, 140 x 7/10

Ouch. At this point I hobbled out of there and could hardly put on my jacket.

Diet- not too bad.

Sleep- 6 hours.

Weight- 214. That can't be right. Oh well.

that's it.

Alex.V
12-30-2001, 02:09 PM
Leg day...


Not too bad at all.

Overslept this morning, but went in later anyway...


Back squats:

135 x 8, 225 x 6, 275 x 5, 315 x 5, 365 x 7 (!)

Three and a quarter. :)

Front squats:

245 x 6, 295 x 6 (!)

SLDLs:

315 x 6, 365 x 8 (!)

These were excellent. Good strength, good energy.

Leg press:

765 x 7, 825 x 7 (!)

At this point I was fried.

Calf raises on the sled:

700 x 10, 765 x 8 (!)

Diet- not bad...

Sleep- 7 hours

That's it....

MonStar1023
12-30-2001, 02:25 PM
Belial-
Damn bro 365 pound stiff-legged deadlifts!! Holy sh*t!! You ever gonna post any pics bro?

Jane
12-31-2001, 09:41 AM
Oversleeping kicks a**. I got up almost at noon today. :)


That is all. Thank you.

Oh, I also second the notion brought forth by MonStar that Belial should, due to the requests of his large fan base, post a f*cking picture dawg :D

Alex.V
12-31-2001, 09:59 AM
Hush, you!

Alex.V
01-01-2002, 11:54 AM
Back day....

Good workout, actually. My last one up here in jersey, I drive back down tomorrow.

Weighted pull-ups:

+55 x 6, +85 x 6, +111.25 x 3 (!), +45 x 8

Damn... uh... that hurt. I did 8 shrug-downs with the 111.25 as well.

DB rows:

105 x 10, 105 x 10.

Blah. NEED HEAVIER WEIGHTS.

BB rows:

195 x 6, 235 x 6

No improvment, but the first set was heavier than last week, so I'll give myself some credit. Go me! I'd actually like to work these up to 225 x 10, 235 x 10, so that will be my goal. Wow, never thought I'd be doing ten rep sets. hahaha. Where's my 'beater.

EZ bar curls:

115 x 8, 125 x 6 (!)

My bi's are so fried at this point...

Sternum chins again, and I was out.

Diet- not bad... had a cookie last night. :eek: (j/k)

Sleep- 7 hours

That's it. Next update will be from durham, yo.

Alex.V
01-03-2002, 10:17 AM
Bah. Snowstorm in Durham. Most of the roads covered with snow, no plows or sand.... it was exciting driving to the grocery store this morning.... unlike most of these southerners, though, I've got practice. Saw half a dozen cars pulled off into snowdrifts.

Anyway, drove down to the campus gym... it was open. oh, except for the weight room. "The cardio machines are available though!" said the guy. Apparently, the weight room "monitor" (you know, the guy that sits there and reads magazines) didn't show.

So I went to the one here in the apartment complex. Problem is, it has no plates. lol. After clearing the place out, I managed to scrounge up a total of 330 pounds to load on the barbell. That was the motley-est looking barbell ever. A 45, a 35, 2 25's, 3 10's, and a 5. Okay, so it's bad for the bar. Whatever.

Military press:

145 x 8, 165 x 8

Lateral raises with 40's...

Deadlifts:

225 x 8, 320 x 8, 375 x 12, 375 x 10.

Blah. I want more weight. But this was good. Higher reps meant more time at the bottom, which is the weakest point of my lift.

Power cleans:

205 x 6, 205 x 6

Did some shrugs, and got out of there.

Just as well I didn't get to the main gym. 9 hours of driving, and a shitty diet yesterday has left me depleted as hell.

Diet- eh.

Sleep- 7 hours.

That's it.

The_Chicken_Daddy
01-03-2002, 10:51 AM
what a waste of a perfectly decent space of journal.

would you like help beating the arsehole that did not show, senseless?

Alex.V
01-03-2002, 11:16 AM
No, thank you, I'd rather watch the f***er bleed myself. And let's drop this, I'm furious enough as it is. I even called to ask if they were open, there's no way I would have gone out in these awful conditions if I had known that "we're open" meant "For cardio dorks only".

The_Chicken_Daddy
01-03-2002, 11:20 AM
I'd seriously let you borrow my arm so you have something to beat him with.

Jane
01-03-2002, 01:32 PM
but i do cardio four times a day...and i always do my 300 situps after. You dont need weights for that!

dharmendra
01-04-2002, 04:25 AM
Hey B relax mate life is not always fair , such things happen somtimes so don't let it bother you.:cool: :angel:

Alex.V
01-05-2002, 11:10 AM
Decent chest day considering my energy level was crap.

Chest:

BB bench:

135 x 10, 235 x 8, 255 x 5, 280 x 1, 315 x 2 (!), 245 x 10

I really thought my spotter was going to help me on the second heavy rep. He didn't... which is good, because I did it, but bad because it wiped me out.

DB bench:

105 x 9, 110 x 7.

I'm going to cut out the BB bench sets after the heavy one, and go straight to DBs.... my goal is two sets of 10 with the 110's....

Cable Crossovers:

120 x 10, 130 x 10.

Skullcrusher/close grip bench supersets:

115 x 8/8, 145 x 7/6

lol. I was wiped... my triceps were shot.

So, decent workout.

Diet- great.

Sleep- 7 hours.

That's it.

syntekz
01-05-2002, 11:15 AM
145 lb skull crushers. Pretty impressive.

MonStar1023
01-05-2002, 11:27 AM
I think his skullcrushers are 115 lbs. and his close-grip bench is 145.. unless Im reading that wrong..

:cool::cool:

Pup
01-05-2002, 11:38 AM
I might be wrong, but i think he's doing the close-grip bench with the skull crusher bar, and not the barbell.

Alex.V
01-05-2002, 11:44 AM
Yes. I load up the EZ curl bar, do the skullcrushers, and as soon as I complete 7 of those I simply switch to doing close grip bench instead, no pause. So it's 115 skullcrusher/115 close grip bench, then 145 skulls/145 close grip.

Alex.V
01-05-2002, 12:05 PM
I forgot to mention this. hehe. I did some reverse-grip bench today... Just to see how it felt. Did it first with just the bar, and then with 135. I like the way it felt, it was just a pain unracking it. I'm not going to start doing these or anything, it was just...interesting.

Alex.V
01-06-2002, 11:24 AM
Like most of my leg days, it started out pretty average but quickly picked up.

Felt a little weak when I started the squats... I guess I'm still a little stiff.

Squats:

135 x 10, 235 x 8, 315 x 6, 370 x 7 (!)

The last set was actually 8 reps, but the first rep had a lousy ROM (not even parallel), so I didn't count it. I'm happy with that weight... I can taste 405.

Front squats:

260 x 6, 300 x 6 (!)

I might actually stay here for a while on these... focus on upping the reps/ pausing at the bottom. Just a thought.

SLDLs:

325 x 7, 370 x 8 (!)

I'm still feeling these...

Leg press:

765 x 7, 835 x 8 (!)

Last rep was absolutely rock bottom, almost took the wind out of me. Felt good.

Calf raises on sled:

705 x 10, 785 x 11

hmm.... I don't really like the sled at this gym, the calves can't really stretch fully...

Anyway.

Diet- decent. A bit low in protein, I need to get more groceries.

Sleep- 7 hours.

That's it.

The_Chicken_Daddy
01-06-2002, 11:41 AM
when is your next creatine cycle?

Alex.V
01-06-2002, 12:27 PM
I've actually been taking AST's micronized creatine since I started the journal, robboe. It's good stuff.

PowerManDL
01-06-2002, 12:29 PM
With gains like that, I'd have sworn it was some fine product from the Muscle-Tech all-star lineup.

Alex.V
01-06-2002, 12:30 PM
Y'all could quit being a bunch of smartasses and ask the real questions. :rolleyes:


I took glutamine too until a few weeks ago. (ran out)

PowerManDL
01-06-2002, 12:38 PM
Originally posted by Belial
Y'all could quit being a bunch of smartasses

You're right. We could. :cool:

dharmendra
01-06-2002, 11:35 PM
what sought of a multi vitamine stack do you use.:cool: :angel:

Alex.V
01-06-2002, 11:37 PM
Every day:

1 GNC's Mega Men
1 calcium/magnesium
1 Vitamin C 1000
1 Vitamin E 1000
1 Zinc 50


:D

dharmendra
01-07-2002, 12:16 AM
Seems a complete stack. but why only 1 gram of vit-C:cool: :angel:

Alex.V
01-08-2002, 11:13 AM
Why not? There's plenty in the MRP's, and the multi has even more. I don't think I have a vitamin deficiency...

Back day:

Pretty decent. Since this is the one day that I don't do one of the big three, I'm working on upping my rep range in the rows... there's no major lift except the pull-ups... BB rows are strictly functional at this point.

Weighted pull-ups:

+55 x 7, +90 x 7, +112.5 x 3 (!), +55 x 8

I like having the second set heavier like that. It tires me out a bit, but it's definitely doing more for me.

DB rows:

110 x 10, 110 x 10

Bah. I'm wondering if I can bring a rope or chain or something, and find some way of dangling a plate (or even another dumbbell) to add some weight. or I could buy some magnetic weights, but even those won't be heavy enough.

BB rows:

200 x 9, 230 x 7

Slowly working my way to my goal on these. The higher reps felt good... I think I felt slightly ill afterwards. hehe.

BB curls:

115 x 8, 120 x 7

I was destroyed by the time I got here. Not much energy left in the muscles, so i did these, did some sternum chins, and got the hell out of there.

Diet- a bit low in cals, but good overall.

Sleep- 7 hours.

Adam
01-08-2002, 01:21 PM
B, do you have a training partner? If you do you could get them to pull down on the db for the rows.

Alex.V
01-08-2002, 06:04 PM
That's not a bad idea... I'd still like some way to add constant resistance, though. And not have to count on someone else.

Alex.V
01-10-2002, 09:03 AM
Shoulders and deadlifts.

Seated DB OHP:

80x2 x 10, 90x2 x 7 (!)

Working towards 100 x 7 on these.

Lateral raises...

35 x 10, 40 x 10.

These feel gooood when done slowly.

Deadlifts:

225 x 8, 315 x 6, 390 x 6, 460 x 7 (!)

Well ****. These have got to be making SOMETHING grow.... ;) Felt really good. Strong on the initial pull, but jerked a little bit too much. I need to be careful with that.

Zerchers:

250 x 6

Just the one set. Could do more on these, but I'm not trying to wipe out my legs.

BB shrugs:

345 x 10, 405 x 8

So, good workout overall. Strength level was good, even though I was a bit tired working out this early in the day...

Diet- a bit too high in fat and low in carbs.

Sleep- 6.5 hours.

That's it.....

Reinier
01-10-2002, 09:21 AM
belial = hardcore.

460 x 7 deads = hardcore.

Alex.V
01-10-2002, 10:11 AM
The only thing that's hardcore right now is the soreness in my glutes, thanks. :)

Reinier
01-10-2002, 01:00 PM
hardcore DOMS is ACE

same with lats here now.

PowerManDL
01-10-2002, 08:58 PM
Originally posted by Belial
Seated DB OHP:

80x2 x 10, 90x2 x 7 (!)

Working towards 100 x 7 on these.

Deadlifts:

225 x 8, 315 x 6, 390 x 6, 460 x 7 (!)

BB shrugs:

345 x 10, 405 x 8



Hmmmm.....maybe I should start using Muscle Tech products too.

Jane
01-10-2002, 09:04 PM
aye dl...for goodness sakes, stop cluttering the journal :)

Cackerot69
01-10-2002, 09:09 PM
You know that a whip makes a cracking sound because it's tip breaks the sound barrier?

Oh yeah.

PowerManDL
01-10-2002, 09:09 PM
LOL @ Cacky

Alex.V
01-10-2002, 09:21 PM
Funny thing is, I'm not on any muscle tech products. Don't make me delete that smartass ****.

heathj
01-10-2002, 10:30 PM
I will catch up to you on deads...

beercan
01-11-2002, 06:16 AM
Originally posted by Belial

Bah. I'm wondering if I can bring a rope or chain or something, and find some way of dangling a plate (or even another dumbbell) to add some weight. or I could buy some magnetic weights, but even those won't be heavy enough.

.

In my old gym the dumbells only went up to 120, so I would simply rest a 10 or 20 lb silver one across the top of the 120 I was using. ;)

Try it

ericg
01-11-2002, 06:40 AM
Ya and bring some duct tape with ya and tape em up. Then when the manager comes walking around and asks WTF you are doing tell him to STFU and get some bigger DB's :cool:

Alex.V
01-11-2002, 01:34 PM
I'm thinking I might do that tomorrow. Use lifting straps, and hook a 10 under the 110's, bench like that. We'll see....

Alex.V
01-12-2002, 10:29 AM
I was weak as hell today... amazing what a few drinks the night before will do to you.

Damn.

Chest day:

135 x 8, 225 x 8, 255 x 5, 280 x 1, 320 x 1 (!), 245 x 8

Bah. My spotter had to give me fingertip assist coming off the chest. What the hell is wrong with me??

DB bench:

110 x 9, 110 x 9

Hmm.... Ouch. Something about doing these at a slow pace... felt nice.

Crossovers:

120 x 10, 130 x 10

Skulls/close grip bench:

115 x 8/8, 145 x 8/7

Triceps were gone, thanks.

Anyway, a little pissed about needed assist on the bench. grrr...
Everyone in that gym is looking smaller these days... lol.

Diet- pretty much on track.

Sleep- 7 hours.

That's it... probably going to weigh in on tuesday.

Alex.V
01-12-2002, 11:26 AM
Update: feeling a little bit of soreness in my shoulders... I think doing the crossovers in a burnt state may be taking its toll on the joint. Hmm... Going to watch them carefully for the next few days...

The_Chicken_Daddy
01-12-2002, 12:16 PM
oh yes...I have trouble pressing 320. I am weak as hell.

Yes Alex, you're a freak.

Alex.V
01-12-2002, 05:00 PM
A weak freak, yes.


:p

I just felt tanked.... I was hoping to be lifting 330 for a single by now.

PowerManDL
01-12-2002, 05:04 PM
If it keeps up, let me know. I'll work up something to get you through it.

Alex.V
01-12-2002, 08:14 PM
Sure, if you can figure something out that will let me progress faster than 5 pounds every two weeks, I'd love to hear it.

PowerManDL
01-12-2002, 08:45 PM
Not that. In reference to the stagnation you noted in your chest/tri work. But I may be able to throw something together that can beat that barrier as well, at least for a few weeks.

Alex.V
01-13-2002, 11:34 AM
Leg day:

Felt pretty strong going in.... Really stretched and warmed up, and I think it made a big difference. No knee awkwardness, no hip soreness, nada.

Squats:

135 x 8, 235 x 6, 285 x 6, 325 x 6, 375 x 7 (!)

Starting on the second set, I really focused on trying to bend the bar across my back with my arms. This really helped me stay upright, and I think just the difference in visualization helped my form a great deal. It also made the bar sag more, which was cool. ;)

Front squats:

275 x 6, 305 x 7 (!)

These.... were not hard this week. I don't get it, last week I thought they were going to kill me. And that was 5 pounds lighter and 1 rep fewer.

SLDLs:

325 x 7, 375 x 8 (!)

Again, second set easier than the first. *shrug*

Leg press:

765 x 9, 855 x 8 (!)

It won't break any records, but it feels good.

Calf raises:

705 x 11, 765 x 10

Ouch.

Diet- right on... A little overboard with protein bars at work, but hey...

Sleep- 7 hours.

That's it... I'd guess I'm still about 214.

Alex.V
01-13-2002, 12:04 PM
Self-update.... my shoulders are still bothering me slightly. It's pain in the joint itself. I know what did it, too. The damn DB presses... Got overconfident since they're starting to feel light. crap. Stupid stupid stupid.

Fart Barker
01-13-2002, 12:37 PM
my goodness! with the weight you're putting up, we might have to lock you up in cage ;) excellent progress!

Alex.V
01-13-2002, 01:15 PM
Thanks man. :)

Hot Shot
01-13-2002, 01:31 PM
impressive lifts man!:thumbup: I'm heavier than you and you lift way heavier than me. keep at it.

DaChickenShowYo
01-13-2002, 01:57 PM
"BB shrugs:

345 x 10, 405 x 8"

405 x 8????? That's insane! Mind if I ask when you got into lifting, and how much you shrugged then?

Alex.V
01-13-2002, 02:55 PM
Lifted a bit back in high school... I played football for a while, did shot put, martial arts. Never was very big, though. Lifts were nothing impressive. lol.

Slacked off when I came to college, got back into lifting just to get in shape around two years ago... but my progress sucked since I wasn't really too clued in on proper training... and I was crash dieting down from an overfat 235.

As far as shrugs go, I'm not too sure... When I started benching again ~1.5 years ago I was struggling to put up 115... squatting, I was doing 95 at first. lol. 135 on the deads... shrugging 50 lb dumbbells... I was a machine kid for a while. *shudder*

heathj
01-13-2002, 03:03 PM
Just think..about 6 months ago I could lift more then him. bahahahaha...except bench :p

Alex.V
01-13-2002, 07:04 PM
hehe. Yeah, I think you were making fun of my squat.

Fewl.

DaChickenShowYo
01-13-2002, 07:59 PM
Incredible progress! You should seriously think about competing, as I'm sure you already have.

Jane
01-13-2002, 08:05 PM
yea...go compete belial. orange is definitely your color ;)

Alex.V
01-13-2002, 09:18 PM
Still a bit on the small side to think about it. :)

Who knows, though. I was thinking about powerlifting as recently as a month ago, but I've decided I want more size.. and my lifts are already far below competitive for somebody my weight. So... I guess I'll, like, get bigger and stuff.

MonStar1023
01-14-2002, 07:38 AM
Belial-
I am wondering bro what do you think of Zercher Squats? You tried them a bunch of times I see and I am just curious if you recommend them over leg presses etc.

:cool::cool:

Alex.V
01-14-2002, 08:43 AM
I don't think I'd recommend them OVER leg press or regular squats...

What I like about them is the depth I can get... I actually for further down than I would on a sumo dead, and by pausing at the bottom to eliminate the stretch reflex, it's hella rough on the glutes... (among other parts).

It's meant to be an assistance exercise for sumo deads, primarily. I haven't stopped progressing in those (deads) since the summer, though, so I don't know if the zerchers are helping me at all... hopefully they'll make the initial pull less of a bottleneck, but.. I'll keep you posted.

Franco
01-14-2002, 11:08 AM
Zercher squats will usually give you good carry over into your deadlift when used over a period of time. You may also want to consider throwing in some kneeling squats from time to time, these will no doubt build up the glutes and hip flexors a great deal, thusly also helping dead and squat.

Alex.V
01-15-2002, 09:40 AM
So-so day. My shoulders are still bothering me a little, so I couldn't push it that hard on the pull-ups. Besides that, my energy level was crap.

Weighted pull-ups.

+55 x 8, +90 x 6, +115 x 2.5 (!), +55 x 8

Dammit dammit dammit. Weak. 2.5 reps.... even though it's more weight than last week, last week felt stronger.

DB rows:

110 x 10, 120 x 9 (!), 130 x 7 (!)

hehehe. Used straps to tie another dumbbell below the 110, had to watch my fingers when putting it down, but it DID attract a lot of attention. lol. Anyway, more or less effective. Since I did these, I only did a single set of BB rows:

BB rows:

225 x 9

BB curls:

115 x 8, 115 x 8, 120 x 5

Totally wiped at this point. Those pull-ups and DB rows really beat up my arms.

So, overall, not too bad.

Diet- pretty good. A bit too high in carbs...

Sleep- 6.5 hours. :(

That's it.




Oh, weight: 214

Jane
01-15-2002, 01:09 PM
Originally posted by Belial
Sleep- 6.5 hours. :(

That's it.

Oh, weight: 214

Up late? lol. even with an 8am wakeup time....tuttut
You should try going to bed at 9pm like me :D

And don't weigh in so often, doncha know its bad for you? lol :)

heathj
01-15-2002, 02:41 PM
6.5? Oh boo hoo, I'd be glad to get that much :)

Alex.V
01-16-2002, 08:08 AM
Quiet you. I need my beauty sleep.


Trust me, I need all I can get.


Decided to sketch out my basic diet:

m1- 1 cup oats, 1 carton egg whites, .5-1 tbs peanut butter

m2- post workout shake, ~75 grams carbs, 72 grams protein

m3- 4 slices whole wheat bread or 2 cups brown rice (cooked), 1 cup cottage cheese.

m4- protein shake, 1 tablespoon peanuts, several corn or whole wheat tortillas, usually with hot sauce. mmm, good.

m5- 3/4 lb. ground beef, 2 cups parboiled rice. Sometimes there's chicken here instead...

m6- 2 tablespoons peanuts (unsalted)


Total: 3150 kcal, 100 grams fat, 264 grams protein, 305 grams carbs, (28 grams fiber)

Ratios (c/p/f) = 38.8/33.5/27.7

There's a hell of a lot of flexibility here.. I actually eat more than this every day, because there is extra oil in the meat at night, for example, and often I'll just grab a can of tuna or slice of bread, or have another half cup of cottage cheese or a shake, when I'm sitting around idle. So calories would usually work out to closer to 3500-3800. Starting in two weeks, I'm going to up my caloric intake to roughly 4500, slowly increasing to 5500. Hopefully that will let me reach 230 by the end of the spring.

;)

ericg
01-16-2002, 08:19 AM
Cool man. I had a hard time eating 1c of oats this morning, then I ate some chicken and whey w/wata. I felt soooo full afterwards (bloated).

Good luck in gaining that lbm!!

Alex.V
01-17-2002, 09:36 AM
I liek dedliftes.

It was an all right day.... didn't think it was going to go to well at first, though... overslept a bit, and my shoulders are still giving me some trouble.

Seated DB press:

80 x 8, 90 x 7. Almost didn't get rep 7. Blah. So no progression here.

Lateral raises:

35 x 10, 40 x 10

Deadlifts:

225 x 8, 315 x 6, 385 x 6, 465 x 7.5 (!)

So I was about 3 inches off the floor after rep seven, hence I'm only counting rep 8 as a half. I wasn't thinking too clearly at that point anyway.

Zerchers:

255 x 6, 265 x 6

Still hurting my arms. I'm a pansy.

BB shrugs:

385 x 10, 415 x 8

Cheated a bit on the last few reps... I think I was just a little burnt.

So, decent workout overall.

diet- right on

Sleep- 7 hours.

The_Chicken_Daddy
01-17-2002, 09:55 AM
:eek: you didn't progress for once :eek: