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Alex.V
06-03-2002, 02:05 AM
I be leaving for a week. Bye! See ya later!

*shameless bump so this doesn't end up on page six*

Jane
06-03-2002, 06:50 AM
You be leaving? You be leavin' to Jamaica, mon? lol...
Looks like part of you has already left. :)




*assigned shameless bump*

kimpy225
06-03-2002, 01:38 PM
bye!

Reinier
06-04-2002, 01:06 PM
back to yo roots

Fart Barker
06-05-2002, 05:12 PM
bump

Jane
06-10-2002, 04:03 PM
Bumpity bump...

and just in time. :clap:

Alex.V
06-11-2002, 08:51 AM
Awww, thanks for the bumping, guys. I'm kinda tan, and stuff. :)

the doc
06-11-2002, 11:16 AM
good to have ya back!

MonStar
06-11-2002, 11:23 AM
Good to have you back Belial! :):)

MS

Maki Riddington
06-11-2002, 05:09 PM
Where are the pictures?:mad: :p

Savannah
06-11-2002, 05:14 PM
Did somebody mention new pics of Belial??????

Alex.V
06-12-2002, 01:29 PM
Thanks fer the welcome. Maki, Sav, they WILL be forthcoming. I suppose.

My leg day wasn't bad, all things considered. I think I lost a little weight over the vacation, and after that 24+ hours of travel from monday to tuesday , a crappy diet for an entire week, and WAY too much sweating (electrolyte depletion), I had very low expectations. Still, not bad. Andrea did good, too. Squatted up to 135 for a double, and did some good mornings for the first time (with perfect form). 75 pounds, but these should progress quickly. Also did quite a few sets of leg press, and went up to 425 on the sled for calf raises. (And did 335 for 25 reps to finish off).

Squats:

135 x 6, 225 x 6, 315 x 6, 385 x 6, 455 x 6

Not too bad. Cut the depth on the heavy set a bit. My left hamstring is tight as hell, and I think I've lost a little flexibility. I'll work on that this week and next.

SLDLs:

405 x 8, 495 x 6 (!)

Ow. These were hard, and the last rep was very slow in coming back up. But they felt powerful, my legs may have lost some strength/flexibility, but my lower back hasn't.

Leg press:

875 x 8, 1,080 x 8 (!)

Good depth on these considering how tight I was. I need new shoes, though. Unlike the squats, I can actually see what my feet are doing in these, and there's just not enough lateral support in these sneakers.

Calf raises on sled:

1,080 x 8, 1,150 x 10, 1,150 x 14 (!)

Surprised myself. Maxxed out the machine with 45's, probably exceeding the recommended weight by a good 200 pounds. But I took them slow. Still, maybe not the smartest thing in the world. I may switch to one-legged. Still, the first 8 or 9 reps with 1150 (the second set) were almost easy.

Unilateral leg extensions:

175 x 8 per leg.

Good way to finish off. I think my quads might actually be lagging a bit, both in size and strength.

Diet- Unbelievably off for the last ten days.

Sleep- 2 hours two nights ago, 9 hours last night. But pretty good all last week.

MonStar
06-12-2002, 01:39 PM
Stregnth looking good man as usual.

Haha maybe you lost a little bit of strength but youre still soaring over most of us with your 455 lbs. squats. I just got 405 lbs. for 5 and it nearly killed me. How much were you squatting when you started this journal a year ago?

MS

Alex.V
06-12-2002, 03:26 PM
Actually it's still a medium lift for me, Monstar. It's a bit off my max, so I haven't lost as much as it may look like. My knees are still taking a break. When I started this journal, I was doing 225 for 3-4 reps. lol. Yeah, my squat sucked. 4 plates for you, though, that must have felt very, very nice. :D Good job, man.

MonStar
06-12-2002, 03:44 PM
Belial-
Only 225 for 3-4 reps? Really wow now thats amazing. You have doubled your squat strength here in this journal haha talk about inspiration!

MS

the doc
06-13-2002, 11:49 AM
hey man you back in nc yet?

Alex.V
06-13-2002, 12:00 PM
More than doubled, I'd hope. :)

Pretty good workout, though it was fairly high volume and quite intense. Since I'll be away this weekend, and I missed monday and tuesday's workouts, I condensed back and deadlifts into a single day.

Andrea did very well, especially on pull-ups. One under her own power, and slight (~20lbs?) assist on the second. Two sets like that. She also did concentration curls, moving up in these, as well as skullcrushers and seated tricep press (going very much to failure on the last set). Oh, and she was keen on doing cardio, so she did some intervals. Good workout. :)


Mine was pretty good. I took it easy on the deadlifts since I just did legs yesterday.

Deadlifts:

225 x 6, 315 x 6, 405 x 8

Easy. Probably could have done quite a few more at 405, but I didn't want to push it.

Weighted pull-ups:

+45 x 8, +90 x 6, +135 x 2 and a long-ass negative. (Is that a valid unit of measure?)

A tiny bit of self-spotting on the second rep, but not much at all. I think I was tired. And stuff.

Bent-over DB/one handed EZ curl bar rows:

145 x 6, 185 x 6 (!), 110 x 10

Not bad at all. Good strength in the right arm, but I lost my grip in the left on the 185 set, so the instability made it hard to really push it. I might buy one of those olympic dumbbell handles and bring it with me to the gym on back day.

Bent-over BB rows:

250 x 10

I realized it was kinda pointless to do these considering all the other sh*t I had to do. So I felt sheepish and stopped.

Concentration curls:

45 x 10, 50 x 8 (per hand)

Not bad. Arms were a little tired. It's mostly awkwardness and failing form that stops me on these. Bah.

Hammer curls:

50 x 8, 55 x 8, 60 x 8 (!) (per hand)

Wow. 50 x 8 was really all I was doing before. But 50 flew up, 55 was easy, and 60 was really not all that hard. No, it's still not very impressive, but considering how late in my workout it was, I felt good. Besides, it was quite a bit more than the dude behind me was dumbbell benching. :D

Lateral raises:

45 x 8, 50 x 8 (per hand)

No comment on these. Not too exciting.

Bent-over lateral raises:

30 x 10, 35 x 10 (!) (per hand)

Last time I did these, I believe I used the 25's. So these have likewise gone up a lot. And they killed my traps, believe it or not.

So.... good workout. Long. But I have my chest workout tomorrow, then a few days off. So I'll relish it.

Diet- very good.

Sleep- 6 hours (Had to get up early to bring my car into the shop)

the doc
06-13-2002, 12:06 PM
Originally posted by the doc
hey man you back in nc yet?

Reinier
06-13-2002, 12:08 PM
So strong uh brudda ya mus' be. 60 lbs hammer curls. That made me just fall back right out o' muh ma fuckin wife beater muh ma fuckin brudda. Power ta ya nig what the **** sup now?

the doc
06-13-2002, 12:10 PM
what the hell is wrong with you reiner

Jane
06-13-2002, 12:11 PM
Originally posted by Belial
Hammer curls:
50 x 8, 55 x 8, 60 x 8 (!) (per hand)
Besides, it was quite a bit more than the dude behind me was dumbbell benching. :D

Hey that makes me feel good. :D

Your car is fooked up again? :scratch:

Blood&Iron
06-13-2002, 12:16 PM
Originally posted by the doc
what the hell is wrong with you reiner
He lives in Holland. You have to remember drugs have been de-criminalized there.

Chris Rodgers
06-13-2002, 12:18 PM
Originally posted by the doc
what the hell is wrong with you reiner


LOL I just asked him the same thing. He found some eboniks website that translates a normal thought into that mess you find in his post. It's quite funny.

the doc
06-13-2002, 12:24 PM
ROFL!!!

ok reiner so your not such a weirdo then...lol

Reinier
06-13-2002, 12:30 PM
Hell nahh nig dis here iz all me jivin'. spreading some nasty rumors about me like im not really from da Ghet-O... ya should know bettah ya'll is mad stupid.

Alex.V
06-13-2002, 02:33 PM
Yeah, I be back in NC, doc.

Jane- after all that work got done, the car seemed to be driving fine on the way down. But there are some funny temperature spike things going on, so I want to get it all checked out. What do you mean, btw, "that makes me feel good"?

Jane
06-13-2002, 02:45 PM
Cause by the sound of it I could DB bench more than that guy behind you, tis all.

Unless you were grossly exagerating, in which case, :cry:

Alex.V
06-13-2002, 02:57 PM
Naw, you got a bad ass dumbbell bench. :) The guy behind me was doing 55 in each hand, whereas my hammers were 60 in each hand. Then again, he was a 175 pound male, and you're a CKDing female. True, you exude hardcore (and eau de hotdog) from every pore, but you're cutting. So stop yer cryin'. ;)

MonStar
06-13-2002, 04:01 PM
Originally posted by Belial
Bent-over DB/one handed EZ curl bar rows:

145 x 6, 185 x 6 (!), 110 x 10

Hammer curls:

50 x 8, 55 x 8, 60 x 8 (!) (per hand)

Awesome strength in the both of these man really really looking good. Keep up the good work! Nice DB row strenght. 185 if f*cking unbelievable it still amazes me that you can row that kind of weight.

Anyway awesome hammer curl strength too, keep it up!

MS

the doc
06-13-2002, 04:09 PM
dude i think you two were behind me today at the stoplight ...lol(erwin and towerview)
You in a grey volvo - your woman driving?

Alex.V
06-13-2002, 05:33 PM
Yeah, probably. Was the car careening wildly? Tailgating? Driving on the wrong side of the road? Yeah, that was us.

My car's in the shop. If I live long enough to get it back, I'll be a happy boy.

She's hitting me right now, btw. Ouch.

the doc
06-13-2002, 07:12 PM
lol... yea I was in the red truck in front. i thought i saw her in the side view mirror, and then looked in the rear view to see the large mass in the passenger side. I was thinking " why do the even let such females on the road"
hehe

Alex.V
06-13-2002, 08:27 PM
Careful, man. She read that, and you should know that it's entirely likely you'll see her in the gym at some point. And she can hit hard, believe me. :D

Alex.V
06-14-2002, 10:43 AM
Fairly good bench day, finally. My shoulder pain seems to have diminished a LOT. So I could finally complete my workout without sobbing and crying like a little girl. No offense to little girls. :)

Of course, I had company. She worked up to 85 on the flat bench with minimal assist, and did some flyes and seated DB presses (with the 20's...very nice). Finally, she finished off with some lateral raises. And she was quite proud of the striations in her delts while doing these. I'm quite proud as well of my budding meathead.

:D

My workout.... still not back up to big poundages, but we're getting there slowly. I want to push it, but know I shouldn't.

Flat bench:

135 x 6, 225 x 6, 245 x 3

Paused bench:

275 x 4 (!)

First two reps weren't truly paused, but they were quite slow and controlled. The second two reps were paused for quite a long time. :) This was relatively easy. Zero pain whatsoever.

Did one more rep with 225 in my true bench position; back slightly arched, bar down to the nipples.... it seemed like 135; I felt like I could press that bar all day.

DB flyes (per hand):

70 x 8, 75 x 8, 80 x 9-10 (!)

Not quite sure how many reps on the last set, but I really pushed it on these. Felt nice, no pain.

Seated behind the neck tricep extension:

95 x 8, 110 x 7 (!)

This is awkward to set up, but I like the way it works the muscles. It's a comfortable way to push the weight, and even when fatigue sets in, control remains constant.

Cable front raises:

50 x 8 (per side)

Easy. Very easy.

Diet- excellent.

Sleep- 7 hours.

That's it. I'm off until sunday afternoon. Later, y'all. :)

MonStar
06-14-2002, 11:37 AM
Originally posted by Belial
DB flyes (per hand):

70 x 8, 75 x 8, 80 x 9-10 (!)

Cable front raises:

50 x 8 (per side)

Awesome strength here man!! Fly strength is inredible. I am actually hitting up the 80s today for DB flyes top. Guaranteed though that I wont get 9-10 reps haha probably 4-5. :rolleyes::rolleyes:

Nice front raise strength too. :thumbup::thumbup:

MS

Zeus100
06-15-2002, 02:43 AM
Just wondering does Belial have a pic by ay chance. It's cool if you don't but I'm amazed at these lifts. :eek:

Alex.V
06-17-2002, 12:27 PM
Thanks Monstar. Zeus, nope, no pics up. I actually have a few from 20 pounds ago or so, but they're nothing exceptional. (i.e., lousy quality, etc.)

Light leg day.

After reading beercan's post about how tough the judges were in competition, I realized that my squats might not be quite legal enough. I'd rather completely own 455 than repeatedly miss 495/545 due to depth reasons. So I'm going to focus over the next month or so on getting 405 to depth for as many reps as possible, until I can do it in my sleep. Then, I'll move up to 455, and hopefully in a few months I'll be repping 495 to depth. Shouldn't be tough, but my flexibility is a problem. Actually getting to depth requires a significant stretch, and I need to force myself to get deep enough. This tanks my strength. If I can get a little more flexible, hopefully I won't have so much resistance.

Squats:

135 x 6, 225 x 6, 315 x 6, 405 x 1, 405 x 3

The x1 was maybe an inch to half an inch off, the second set had the first one BARELY off, the second one shallow (intentional), and the last one perfect. It's hard to really give it your all when you're totally focused on depth. You kinda sit there at the bottom, driving your butt lower oh so slowly, all the while your legs are screaming at you to push yourself up. Glad I'm nipping this in the bud now. The set didn't exhaust the muscles, but my legs were hurting.

Front squats:

315 x 6, 350 x 6 (!)

Easy. And deeper than I've ever gone.

Good mornings:

225 x 6, 245 x 6, 270 x 5 (!)

Actually quite easy. It's only been four days since my last leg workout, and three days since my deadlift workout, so I'm not surprised I'm a little weak. I'm sure I could get 315 for quite a few reps had I sufficient rest since my last workout. First time I've done this lift in over a year.

Leg press:

855 x 8, 1,075 x 9 (!)

Not hard. Better depth than usual.

Calf raises:

1,160 x 10, 1,160 x 10, 1,160 x 13 (!)

Again, not hard. But totally failed on them.

So, decent workout.

Diet- Way off. Two meals yesterday due to a drive.

Sleep- 8 hours.

Blood&Iron
06-17-2002, 12:34 PM
Originally posted by Belial


Diet- Way off. Two meals yesterday due to a drive.

Since you work at GNC, why not use bars? I've been driving a bit more than usual and have been resorting to Mesotech bars. They are tasty, and it's protein. Kinda a lot of sugar, but hey, still better than not eating at all.

Alex.V
06-17-2002, 12:44 PM
I do, quite often. Yesterday, though, I had a huge brunch around 11 AM. I didn't eat before that, and I just wasn't hungry during the drive. When I finally arrived at home, I started cooking fairly soon, stuffed myself at that meal, and wasn't hungry until late at night, when I had a shake. So, I just got thrown off. But yeah, bars ARE great.

Blood&Iron
06-17-2002, 12:47 PM
Originally posted by Belial
I just wasn't hungry
Bah!

Alex.V
06-17-2002, 01:03 PM
Put it this way: My stomach was distended to the point of nausea, and give that I'm not trying to gain weight, I figured I could lay off. :D

Reinier
06-17-2002, 01:10 PM
how can you like, not be hungry?

Alex.V
06-18-2002, 12:35 PM
Saw doc at the gym today. He was doing some benching, then some flexing in the mirror. He also screams a lot when he works out. The beater and clown pants were a nice touch, man.




Just kidding.

Back day, and it was a decent workout. Andrea is almost up to two pull-ups... very close on the second, only fingertip assist. Good strength on the dumbbell rows and close grip bench press as well. :)

Weighted pull-ups:

+45 x 8, +90 x 5, +135 x 2 (w/spotter)

Three guys worked out next to me for the first half of my routine. I think I have some fans. They appreciated the next lift even more.

Bent-over DB/EZ curl bar rows:

145 x 7, 185 x 6, 110 x 10

Not too hard. I need to buy one of those olympic dumbbell handles. I really, really do.

Bent-over BB rows:

250 x 10, 295 x 7 (!)

Staying here until I've got 10. Bumping the first set up to 255 next week.

Concentration curls:

50 x 8, 50 x 8, 45 x 10 (per hand)

Hammer curls:

60 x 7, 70 x 6 (!) (per hand)

Whoopdy-do.

Diet- Good, sorta. Too many bars, methinks.

Sleep- 8.5 hours, give or take. :D

the doc
06-18-2002, 12:52 PM
Originally posted by Belial
Saw doc at the gym today. He was doing some benching, then some flexing in the mirror. He also screams a lot when he works out. The beater and clown pants were a nice touch, man.


LMAO! Dont make fun of my clown pants!

Blood&Iron
06-18-2002, 12:53 PM
Originally posted by the doc


LMAO! Dont make fun of my clown pants!
I'm hoping he was joking about the screaming too. I hate screamers.

Alex.V
06-18-2002, 01:04 PM
I was. But there WAS this one dude who sounded like he was giving birth.

To twins.

Reinier
06-18-2002, 01:13 PM
lol *posts in belials huyge journal*

the doc
06-18-2002, 01:19 PM
Originally posted by Belial
I was. But there WAS this one dude who sounded like he was giving birth.

To twins.

that would've been that guy getting crazy on the smith machine OH press?

Alex.V
06-18-2002, 08:27 PM
That would be him. The guy with fat arms and no hair? Good lord, he's a noisy fellow.

Navy, apparently.

the doc
06-18-2002, 09:00 PM
lol
yea nrotc i think.

I never know the smith could be so intense :D

MonStar
06-19-2002, 11:18 AM
Belial-
I think that I read somewhere that you have taken usnic acid before am I correct? What did you think of it? Would you recommend it for fat-loss? I am thinking about stacking it with either NYC or EC sometime soon. Opinion?

MS

Alex.V
06-20-2002, 12:15 PM
Honestly, I had no problems with it whatsoever. But everyone seems terrified of it. Personally, I have three bottles of lipokinetix left, and if I ever felt the need to cut, I wouldn't hesitate to use them.

MonStar
06-20-2002, 12:17 PM
Originally posted by Belial
Honestly, I had no problems with it whatsoever. But everyone seems terrified of it. Personally, I have three bottles of lipokinetix left, and if I ever felt the need to cut, I wouldn't hesitate to use them.

Really? How many caps of Lipokinetix were you using per day? From what I understand Lipokinetix is 100 mg. usnic acid per cap right?

I am probably going to end up taking around 250 mg. twice per day. Ill see how my body handles that. Did you drop fat at a pretty rapid rate or nah?

MS

Alex.V
06-20-2002, 12:23 PM
Deadlifts/shoulders:

Very good day, I think. I felt kinda psyched going in, and despite a lousy poundage progression on the deads, I still set a 10 pound PR.

Andrea did too. She worked up from 115 for a few, to 135 for five, then did singles at 145, 155 (matching her old PR), then 160 and 165. Ten pounds over. Excellent. :) Her shoulders are showing some definition on those lateral raises, too. And the 20 pound dumbbells for the seated DB press were impressive. 7 reps on the last set, and she was already exhausted.

It was deadlift day at the gym, it seems. Doc was there, and as we were leaving he set a pretty damn good PR. Let him tell y'all about it in his journal.

Me:

Deadlifts:

135 x 6, 225 x 6, 315 x 3, 405 x 1, 520 x 1 (!)

That was hard as sh*t to get started. It almost didn't leave the floor, but I wasn't going to let it go. I had the strength, I think I was just not QUITE ready when I finally dipped to grab the bar. Foot placement a little off. I think I might have another 5-10 pounds in me. But I won't try 525 for another month or so, in the meantime I'll work on assistance exercises. The lockout was easy. In fact, once the bar got about two inches off the floor, the lift was not hard at all.

Lateral raises:

45 x 8, 45 x 8, 45 x 10

Bent-over lateral raises:

35 x 8, 40 x 8, 40 x 10 (!)

I think the delt imbalance is being fixed.

Shrugs with the 110 lb DBs, 12 reps each and a long hold at the end.


So that's it. Not a lot of lifting at all, but exhausting nevertheless.

Diet- perfect.

Sleep- 8.5 hours.

MonStar
06-20-2002, 12:25 PM
Originally posted by Belial
Deadlifts:

135 x 6, 225 x 6, 315 x 3, 405 x 1, 520 x 1 (!)

Some awesome strength here man. Amazing new PB on deads keep up the hard work man. :thumbup::thumbup:

MS

Reinier
06-20-2002, 12:50 PM
bah. ill pull that in no time :eek:

Alex.V
06-20-2002, 06:38 PM
Thanks mang.

Most I ever did was 4 capsules a day, with two ripped fuel to offset the sh*tty feel they gave me. I wouldn't go much above that... (400 grams), but I don't know what you can tolerate. I was also 180 pounds when I last used it.

the doc
06-20-2002, 06:43 PM
you mang..?

who are you , Tony Montana? lol

Man i forgot to tell you how much my pecs were hurting :cry:

Alex.V
06-20-2002, 06:45 PM
Don't make fun of my speech patterns, chitlin man.

:D

Wassa matta, yo? Boobies hurting?
lol. I guess the db fly(i)es did you well?

Alex.V
06-22-2002, 12:32 PM
Chest day. Not too bad. Still taking it easy on poundages, and may have overdone it a bit today. But strength is coming back, and I'm still pretty much on the mend.

Andrea is up to nothing more than fingertip (a few pounds) assist on the second pull-up. So, next week I'm sure she can do two in a row. She went up in skullcrushers, too. (to 40 pounds for 7 reps, I think). Good workout, babe. :)

Mine:

BB Bench:

135 x 6, 225 x 6, 250 x 3, 275 x 5

First 3 reps at 275 were done slowly, the second two were with a LONG pause. They had some help at the lockout (triceps fatigue), but these felt very strong. I'm thinking I could get 7-8 reps if I did them normal pace (with a split-second pause on the chest), so I'm pretty sure my single is back up to 335-340, even with the injury. I'm thinking another 10-15 pounds once the shoulder is back to normal. With a bench shirt, I'm not sure what we're talking. But I'm optimistic about my poundage again.

DB flyes:

75 x 8, 80 x 8, 85 x 8 (!)

Not bad at all.

Seated DB tricep extension:

110 x 6, 110 x 7

I need somebody to hand it to me a bit better. The guy handed it to me pretty badly on the first set (My shoulder makes me wary about doing it myself), so my strength was completely tanked by the time I got it up, and got my grip adjusted. But these were good. Two sets destroyed my triceps.

Cable front raise:

50 x 8, 50 x 8 (per arm)

Not bad. Just finishing off my shoulders.

So, decent workout.

Diet- Pretty good.

Sleep- 7-8 hours?

MonStar
06-22-2002, 12:35 PM
Originally posted by Belial
DB flyes:

75 x 8, 80 x 8, 85 x 8 (!)

Nice strength man! Keep up the hard work. Incredible DB fly strength seriously. How far down and up are going?

MS

Alex.V
06-22-2002, 01:50 PM
All the way down, all the way up. My arms are slightly bent at the bottom to prevent hyperextension of the biceps, but at the top they're fully extended. Dumbbells are roughly level with my ears at the bottom. That's as far as my flexibility will let me go.

Goin_Big
06-22-2002, 01:53 PM
flyes with 85 lbers, you're amazingly strong, can you move to Illinois so I can train with you?

chris mason
06-22-2002, 07:15 PM
Originally posted by Belial
Deadlifts/shoulders:

Very good day, I think. I felt kinda psyched going in, and despite a lousy poundage progression on the deads, I still set a 10 pound PR.

Andrea did too. She worked up from 115 for a few, to 135 for five, then did singles at 145, 155 (matching her old PR), then 160 and 165. Ten pounds over. Excellent. :) Her shoulders are showing some definition on those lateral raises, too. And the 20 pound dumbbells for the seated DB press were impressive. 7 reps on the last set, and she was already exhausted.

It was deadlift day at the gym, it seems. Doc was there, and as we were leaving he set a pretty damn good PR. Let him tell y'all about it in his journal.

Me:

Deadlifts:

135 x 6, 225 x 6, 315 x 3, 405 x 1, 520 x 1 (!)

That was hard as sh*t to get started. It almost didn't leave the floor, but I wasn't going to let it go. I had the strength, I think I was just not QUITE ready when I finally dipped to grab the bar. Foot placement a little off. I think I might have another 5-10 pounds in me. But I won't try 525 for another month or so, in the meantime I'll work on assistance exercises. The lockout was easy. In fact, once the bar got about two inches off the floor, the lift was not hard at all.

Lateral raises:

45 x 8, 45 x 8, 45 x 10

Bent-over lateral raises:

35 x 8, 40 x 8, 40 x 10 (!)

I think the delt imbalance is being fixed.

Shrugs with the 110 lb DBs, 12 reps each and a long hold at the end.


So that's it. Not a lot of lifting at all, but exhausting nevertheless.

Diet- perfect.

Sleep- 8.5 hours.








Nice deadlift dude!!

Alex.V
06-23-2002, 01:35 PM
Thanks Chris. :) Goin_big, there's an open invite for anybody to come down to Duke and train with me. I'm a lazy git, thanks.


Leg day:

Not bad. Still focusing on getting down deep on those squats. It's SUCH a damn stretch! I wish I had flexibility.

Anyway, Andrea (she pointed to her name and said "That's me!" Good girl. Go get a cookie) worked up to 155 for a solid rep in squats, and then failed on her first try at 160. Cut depth a bit on her second attempt, but made it for two 7/8th squats. :)

Ok, so he's making me write out the rest of what I did myself. I don't really remember, though. I'm just impressed I got up off the floor to sit at the computer. :D Me tired. OK, lets think. Some good mornings for reps. Hamstring curls, one leg at a time, for 50lbs. Leg press, narrow stance. And calf raises. With big plates. That is all. :D I'm gonna lay down now. Byebye.

Okay, I'm back.

Deep squats, to the absolute limit of my flexibility:

135 x 6, 225 x 6, 315 x 3, 405 x 3

Wow. See, it's not the weight that fatigues me. It's the heavy stretch.

Deep front squats:

315 x 6

Good Mornings:

225 x 8, 250 x 3, 275 x 8 (!)

Owww. These are brutal. I've found a new favorite lift.... these will replace SLDLs for a while.

Leg press:

965 x 8, 1,055 x 8

Again, focus on depth.

Calf raises:

1,165 x 8, 1,165 x 12, 965 x 23 (!)

Ouchie.

Checked one thing really quickly on unilateral hamstring curls. Did them lying down, set the pin to 130, did 8 reps rather easily on the right leg.... 7 reps was a struggle on the left. Hmmmm.... something to work on.

Diet- Pretty good.

Sleep- Too much, I think. Over 9 hours.

MonStar
06-23-2002, 01:38 PM
Originally posted by Belial
Deep squats, to the absolute limit of my flexibility:

135 x 6, 225 x 6, 315 x 3, 405 x 3

Good Mornings:

225 x 8, 250 x 3, 275 x 8 (!)

Holy f*ck man!!

275 lbs. good mornings!? You have got to be f*cking joking hehe did you type that right? The most I have ever done is like 95-115 lbs. That was years ago but still it was f*cking impossible. Do you feel them a lot in your hamstrings?

What are you doing deep squats now I thought you always did them parallel?

MS

Chris Rodgers
06-23-2002, 01:39 PM
July 13th bro. ;)

DeDLiFtS!!!

Alex.V
06-23-2002, 01:46 PM
Yeah, I feel them like crazy in my hamstrings. The good mornings attracted some attention.... then again, my SLDLs have always been pretty damn strong, so I'm not surprised these started so high.

I always went as deep as I could in my squats, but beercan's post about the competition spooked me a bit... I want to make sure they're as deep as I can get them.

Latty, I'll see. When's the registration deadline?

Chris Rodgers
06-23-2002, 01:52 PM
http://www.geocities.com/bruceswan500/files/0702BBBENCHDEAD.htm

Not sure if that will work, but it is usually 2 weeks before the meet that you have to sign up by. I'm sending mine out this week.

Alex.V
06-25-2002, 09:06 AM
Okay, may as well stop fookin around.

Pic I wasn't gonna put up. It's a back shot taken after Cancun... 2 weeks of crap diet etc. So I lost some mass, I'm a little flat and soft, but it's all I got. I'm probably 215-ish here (I'm back at 220), and this shot is unflexed. Shoulders rotated forward somewhat, but it's impossible to flex while holding a camera steady.

Anyway, if and when I get some clear flexed shots, hopefully taken by somebody else, I'll put 'em up.

The_Chicken_Daddy
06-25-2002, 09:09 AM
Looking fookin' wide man! :thumbup:

ElPietro
06-25-2002, 09:15 AM
Excellent shape! Massive lats! :thumbup:

Alex.V
06-25-2002, 09:16 AM
Edit- probably a good idea to attach the file manually.

chris mason
06-25-2002, 09:29 AM
Lookin good B! Next time, have somebody else take the shot!

Reinier
06-25-2002, 09:34 AM
lol looks a bit like your pissing.
looking wide man

Alex.V
06-25-2002, 09:39 AM
That would be awesome range!

Thanks guys, it's much needed. I'm still not where I want to be, but I'm getting there.

Chris, soon hopefully.

Relentless
06-25-2002, 09:44 AM
Originally posted by Belial
Anyway, if and when I get some clear flexed shots, hopefully taken by somebody else, I'll put 'em up.

Most camera stores will sell you tripods, man . . . and your better cameras will also feature a timing function so you can get into place and flex before the flash goes off . . .

Alex.V
06-25-2002, 11:32 AM
Yeah. The timer is funky (just found out it had one), and a tripod would be a waste of money. No biggie. I'm not too concerned about progress pics regardless.

Speaking of back....

Back day:

Not too bad. Bumped up the DB rows, and as a result the rest of the workout was a bit less impressive than I woulda liked.

Weighted pull-ups:

+45 x 8, +90 x 4, +135 x 1.5

Hmmm. I guess I was tired? Couldn't get number two up, so I used my foot a bit.

DB rows (per side):

150 x 8, 185 x 6.5 (!), 110 x 10

That's how I'm notating these from now on. Anything over 110 is done with the EZ curl bar, and a lot of balance. :) 185 flew up this time... I think a lot has to do with the setup.... the longer I spend futzing around with the strap, the harder it is to pull. I also need to pretty much forget about much bicep involvement on these, and focus on pulling with the lats. If I start concentrating on using my arm to pull, the weight doesn't move. If I let my lat simply pull my upper arm back, the weight comes up.

Bent-over BB rows:

245 x 10, 315 x 6 (!)

I'm dropping these back down to 295 for as many reps as I can get. No sense rushing, and losing form. I get the most from these when I'm strict, and it would be silly to give into ego.

But 315 feels cool. :D

Concentration curls with the 50's, and hammer curls with the 65's for a set, and the 70's for a set. My arms were beat.

Diet- very good.

Sleep- 7.5 hours

Otter
06-25-2002, 11:48 AM
Originally posted by Belial
Bent-over BB rows:

245 x 10, [b]315 x 6 (!)

B -- if you don't mind me asking, how are you doing these? I mean, is your torso parallel to the floor or more like a 45 degree angle to the floor ... and are you pulling to your waist, middle, or to the chest? Just curious ... that's a shiatload of weight. Well done.

Alex.V
06-25-2002, 12:03 PM
Slightly more parallel than a 45 degree angle.... I pull roughly to my belly-button. I gotta find the place where gino described the style, but I love 'em.

MonStar
06-25-2002, 01:45 PM
Awesome workout B.

70s for curls. Damn amazing strength - keep up the hard work. Wish me luck partial deadlifting today 495, no straps or anything. Haha I dont know how many Ill get.. :):)

MS

Otter
06-25-2002, 02:01 PM
Originally posted by Belial
Slightly more parallel than a 45 degree angle.... I pull roughly to my belly-button. I gotta find the place where gino described the style, but I love 'em.

Found it ....

http://www.wannabebigforums.com/showthread.php?threadid=1505&highlight=row

Alex.V
06-25-2002, 02:26 PM
Yep, that's the one!

MonStar
06-25-2002, 03:59 PM
Originally posted by Belial
Edit- probably a good idea to attach the file manually.

Damn man nice back!! Huge lats, which isnt much of a surprise since you f*cking do pullups with +135 and BB rows with 315. Jesus man looking good. Hope to get my lats that big some day. ;);)

MS

Savannah
06-25-2002, 07:42 PM
I think Alex has one of the best backs I have ever seen.

(yes I am such a kiss up sometimes) :)

MonStar
06-25-2002, 10:37 PM
Originally posted by Belial
BB Bench:

135 x 6, 225 x 6, 250 x 3, 275 x 5

First 3 reps at 275 were done slowly, the second two were with a LONG pause. They had some help at the lockout (triceps fatigue), but these felt very strong. I'm thinking I could get 7-8 reps if I did them normal pace (with a split-second pause on the chest), so I'm pretty sure my single is back up to 335-340, even with the injury. I'm thinking another 10-15 pounds once the shoulder is back to normal. With a bench shirt, I'm not sure what we're talking. But I'm optimistic about my poundage again.

Yo man I am wondering about this pause that you have been doing. You said that youre pausing with the bar as low as possible or halfway up or what. I am thinking after I get as many reps as I can pause the bar midway up until I cant hold it anymore. Does this sound okay or nah?

MS

Goin_Big
06-26-2002, 04:04 PM
Belial, just wanted to say wow, keep up the good work.

MonStar
06-27-2002, 05:42 AM
... Another quick question B.

I was thinking and you said that you do your bentover BB rows with an overhand grip pulling to your naval, roughly. I am thinking about switching to these or incorporating them because with Yates rows I feel like I am hitting my rear delts a little too much. I dont know maybe its all in my head.

Is there a reason that you prefer them? Can you handle more weight with them?

MS

Reinier
06-27-2002, 06:27 AM
just what IS usnic acid?

Alex.V
06-27-2002, 10:37 AM
Monstar- on the paused bench, I bring it down to my chest slowly, and stop about an inch off. The reason for this is that actually touching my chest causes pain in my shoulders, especially if I hold the weight there. I'm simply not built to touch my chest, but for a max attempt or competition I could probably hold it there for a second without much damage. Still, I'd rather minimize the stress at that point. So, bring it down slowly, pause as low as you can go (but not using the chest for support), then after a three second count, drive up. Believe me, even if you don't usually fail on lockout, with these you just might. :D

Oh, and the overhand grip... I'm not sure why, but I don't feel these much in my rear delts. I'm sure, regardless of grip, if you're keeping your elbows down the shoulder and back muscles that are hit should be the same. But give 'em a shot anyway. I use straps for these. :eek:

G_B: Thanks man. :)

Reinier: Similar to DNP. There should be a bunch of pages online, or maybe on here, that could explain it in detail.

Alex.V
06-27-2002, 11:23 AM
Shoulders/deadlifts:

Decent workout. I couldn't sleep at all on tuesday night, so last night when I crashed I had been up for over 37 hours. Slept like a rock last night, but still wasn't 100%.

So I went pretty light, and I'm going to take it easy today.

Deadlifts:

135 x 6, 225 x 6, 315 x 6, 405 x 2, 425 x 5

Didn't really push it. Kinda uninspiring, but still feel like I got some semblance of a workout in.

Static holds:

405 x 16 seconds (double overhand grip)

545 x 8 seconds (over/under grip)

Not bad. Done

Lateral raises:

45 x 8, 45 x 8, 50 x 8

Bent-over lateral raises:

40 x 8, 45 x 8 (!)

Ouch.

Finished up with some shrugs, and got out of there.

Diet- perfect

Sleep- 0 hours tuesday night, 10.5 hours last night.

Thas' it!

Reinier
06-27-2002, 11:34 AM
you dont sleep for 37 hours/
WTF
if i dont sleep for 15, im gonna fall over

Chris Rodgers
06-27-2002, 03:23 PM
I can definitelyrespect that double overhand static hold!! I have trouble with 3 plates on those.

Good job B! 2 weeks til DEdlIFtS!!!! ;)

MonStar
06-28-2002, 10:08 AM
Jesus I thought my journal had a lot of views!!

I am nowhere near 34,000! :eek::eek:

MS

Alex.V
06-28-2002, 10:55 AM
Well, man, yours gets a few thousand a day it seems. lol.

Good chest day.

I think the bent-over lateral raises I did yesterday may have put some strain on my shoulder... I had to hit chest today because I'll be gone till monday, but overall my workout didn't suffer too much. I kept it short and sweet.

BB bench:

135 x 6, 225 x 6, 250 x 3

Paused BB bench (4-3-x)

275 x 5 (!)

First rep was actually just slow, no pause (intentional). But the next 4 were good, solid, three second pauses. They were BRUTAL. And the lockout on the last rep was painfully slow, but I got it with minimal assist. Good. Minimal shoulder discomfort, except on the rep where I decided to try going lower on my chest. Ouch. Not ready yet.

DB flyes:

85 x 8, 85 x 8, 90 x 7 (!)

These have gone up a hell of a lot. Felt strong as hell until about rep 6 on the last set, where my pecs decided they'd had enough. Sheer willpower.

Seated DB tricep extension:

110 x 8

These were bothering me a bit, mostly because it's hard finding somebody to hand it to me properly, and as a result my shoulders had to do too much work. Decided to do skulls today to finish off.

Skullcrushers:

145 x 8, 150 x 7

Good. Triceps beaten up thoroughly. Excellent form, too.

Cable front raises:

50 x 8, 50 x 8 (per side)

Not bad.... took them slow and controlled.

Diet- perfect. And I mean perfect. 4600 calories, ~400 grams protein. Low in sat. fat, high in unsaturated fat, excellent carb sources, lotsa fiber. Wuhoo. I can't believe that excites me. I need to get out more.

Sleep- 7.5 hours.

MarshallPenn
06-28-2002, 11:05 AM
I was about to ask if lat raises ever bother your shoulder, and then I read up. LOL. Hope that's ok.

I just added them to my routine again, and my shoulder is feeling, well a little funky. Are these dangerous? I need to find a new shoulder movement because my front delts are just overpowering everything, so it's time to cut back on the pressing.

The_Chicken_Daddy
06-28-2002, 11:06 AM
Y'know saturated (and mono) fats are correlated with increased test?

Alex.V
06-28-2002, 11:10 AM
Marshall, actually, they bother me MUCH less than overhead presses. I only do them because they strengthen the delt with minimal strain to the biceps tendon (which is where my shoulder injury is). But the bent-over raises... if I swing them, or extend out too far, they do stretch the biceps tendon a lot, which causes some discomfort. So, depending on your injury, go ahead and do them, just do 'em strict and slow.

Robboe- "low" means that sometimes my saturated fat gets outta control. Mozzarella cheese, ground beef, etc. etc. Keeping it moderate (read: not excessive) is pretty good for me. I've got a few other general health worries besides increased test... like a grandfather who's had quintuple bypass surgery. So there's no need to intake insane amounts of saturated fat to give me a slight hormonal boost. Right now, ~30% of my cals are from fat...

The_Chicken_Daddy
06-28-2002, 11:17 AM
Well i didn't mean take in insane amounts, but i misinterpreted your definiton of "low".

It's all good.

Alex.V
06-28-2002, 11:21 AM
Ah. Well, approximately how much saturated fat would you recommend to keep test levels high?

MarshallPenn
06-28-2002, 11:21 AM
Belial - Thanks for the quick response. That's what I have been trying to do with them, nice and slow. Light weight. What I notice though is that at the beginning of the movement - cable or DB - on the right side (my bad shoulder) there is a strain ONLY at the beginning of the movement, and it's usually only on the first rep - then the rest feel fine, should I just ignore that? Is it just working out a kink or something? As an alternative, can upright rows be done safely?

Also, the funkyness in my shoulder may be due to the fact that I did close grip benches the other day, which seemed to bother my biceps tendon. I've been avoiding training triceps heavy for almost 4 months now, to nurse some elbow pain back to health, but I tried the close-grip and they felt great, however I did them a week later and I got the pain. I'm pretty much out of tri exercises to do! I can do palms facing, elbows in DB presses and those seem to be better, but any suggestions here as well?

Thanks man.

Alex.V
06-28-2002, 11:33 AM
Marshall- heh, I hear you. Elbow problems have plagued me since high school. If the strain is in the beginning, does it matter which way your elbow is oriented? Maybe try bending your arms somewhat to put the center of resistance forward somewhat? I think I know what you mean, but usually a minor change in form (not 100% sure what I do) is enough to eliminate the pain. You might have bone spurs of some sort in your shoulder.... it probably helps to determine EXACTLY what hurts, and when, before trying to work around the problem. That was my biggest issue.

Close grip bench doesn't seem to bother my shoulder much, but finding work I can do with minimal pain is tough. Skullcrushers are light on the shoulders, but hard on the elbows. Overhead tricep extensions and seated skulls, if your shoulder can handle them, actually seem to bother the elbow less. I get zero shoulder pain while doing them, but I don't know if the same will be true for you. Presses of some sort seem the best idea for the health of your elbow, and if all else fails, you can try cable pushdowns. If you do these like a reverse upright row, you might be able to get in a good tricep workout with aggravating ANYTHING. Not ideal, but...

MarshallPenn
06-28-2002, 12:15 PM
Ok, thanks man. I'll play around with elbow position. It could be a bone spur or something. I dislocated that shoulder so badly it was practically that it my lap, about 5 years ago. What were your thoughts on an upright row? Should I just try them and see, keeping a safe ROM?

Here, this will make you laugh. The elbow problem started almost 1yr ago, right after I got in the gym basically after a LONG hiatus. Just your basic tendonitis from pressing a little to heavy to start off. So I was icing it one night, and fell asleep with my elbow on the ice!!!! It took my arm like at least an hour for the freakin bone to defrost, and my whole core temp was down etc. It was not pretty. Needless to say, 1yr later the elbow still isn't quite right.

Alex.V
06-29-2002, 11:26 AM
Ack. Upright rows are an odd bird... if you have any rotator problems whatsoever, I'd say stay away from them, since they can easily exacerbate old injuries. But as damaged as my shoulder was for a while, I never had any problems with them. If you do 'em, I'd say do them with dumbbells, and make them follow a natural ROM up to just below your pecs, not much higher.

Alex.V
07-01-2002, 12:50 PM
Pretty good leg day. Woulda been better if I hadn't gotten less than 6 hours of sleep last night, and spent over three hours driving this morning, but it's all good. :) No regrets.

Saw a kid in there that I've seen deadlifting before. Looks about 165-ish, doesn't really look like he works out, but he has a dead over 400. Not bad at all. Decent squat, average bench, but he's an aspiring powerlifter, so he gets mad props in my book.

Squats:

135 x 6, 225 x 6, 315 x 6, 405 x 5

The 405's were all to depth, or at least as deep as I could get them. Next week, I go for 6 to depth, then I jump up 20 pounds.

Decided to drop front squats. Hamstrings are the problem, so I did some extra good mornings:

Good mornings:

225 x 6, 265 x 4, 315 x 3 (!), 225 x 8

When I loaded up the 315 and asked for a spot, the kid had just arrived. I asked him and another guy for a spot, and the kid says "Nice to see someone squatting heavy". I said "Uhh... good mornings, actually." He just kinda blinked an' said "You, uh...powerlift?" It was kewl. I had to say "no", given that I haven't competed (and can't this month, Latty and 'can. Long story, will catch up with you on IM/MSN). Anyway, 315 good mornings were bad ass.

Leg press:

965 x 8, 1,055 x 8

Didn't really push too hard here. Hamstrings already tired.

Unilateral hamstring curls:

130 x 8, 130 x 8 (per side)

Nothing inspiring, just trying to correct the imbalance (left side weaker).

Calf raises:

1,150 x 8, 1,150 x 10, 1,150 x 14

Ouchie.

That did it for me, I was fried.

Sleep- 5.5 hours.

Diet- pretty damn good, if a bit low in calories.

Chris Rodgers
07-01-2002, 03:42 PM
Originally posted by Belial

Saw a kid in there that I've seen deadlifting before. Looks about 165-ish, doesn't really look like he works out, but he has a dead over 400. Not bad at all. Decent squat, average bench, but he's an aspiring powerlifter, so he gets mad props in my book.



This kid sounds like me. :p


Good liftin foo. We'll hit up another meet or at least a workout in the near future.

Alex.V
07-02-2002, 11:24 AM
Sounds good, man.

Pretty good workout, but I didn't get enough sleep....again. F*ck.

Back day:

Weighted pull-ups:

+45 x 8, +90 x 4, +135 x 2.

Still can't get another rep. Dammit. Ah well, I'll chalk some of it up to feeling like crap in the beginning.

Dumbbell rows:

150 x 8, 190 x 7 (!)

Okay, it was 6 in the left hand. :p But the first set went up! I didn't try for the 110 x 10+ because my right elbow was bugging me. What hurts the most is simply supporting weight on it while pulling with the left arm, so I decided to stop. I came up with an interesting, but in the end unnecessary substitute, down below.

Barbell rows:

250 x 10, 295 x 7 (!)

Solid, clean reps. Wuhoo.

One arm lat pulldown:

150 x 7 each side.

These were NICE. Much harder than I thought they'd be, and they really let me focus on pulling just with the lats. Awesome exercise, I think I may be on to something here. Serious lat soreness after a single set, though I'm sure some of that was from previous lifts.

Concentration curls with the 50, hammer curls with the 65's, and I called it a day.

Sleep- 6.5 hours.

Diet- perfect.

Thas' it. :)

ElPietro
07-02-2002, 11:33 AM
Originally posted by Belial
Dumbbell rows:

150 x 8, 190 x 7 (!)


Damn you man! Damn you to hell! :mad:

I am going and buy straps tonight if I can and then I will drop rep range to increase poundage for a month! :swear:

Reinier
07-02-2002, 12:52 PM
what does a 190 lbs dumbbell look like?
I mean dont those look like a 6" loaded barbell?

ElPietro
07-02-2002, 01:26 PM
He's using an ez-curl bar.

Alex.V
07-04-2002, 03:25 PM
Not for long, hopefully. As soon as I get in the funds, I plan on ordering one of those dumbbell handles that stacks olympic plates. Definitely a worthwhile investment.

Goin_Big
07-04-2002, 08:19 PM
There's only one thing more impressive than your bb row, and that is your db row.

I can do a whole 90 x 8 on dbs, I feel weak......

Alex.V
07-05-2002, 12:12 PM
Naw, man. Confidence and technique is everything. I was there not so long ago.

Deadlifts/shoulders.

Really, really good day. Doc will tell you... he smashed his deadlift PR. Andrea also killed two of hers, she's down for the holiday.

First, she started with pull-ups, and got 3 in a row. (8 total over a few sets) Fingertip assist, nothing more. Very good strength... a month ago you could barely do a single, babe. :) Gains in this have been amazing.

And deadlifts... she started out with 135, and the bar flew up. Given that it seemed too easy, I put a 25 on each side... and she pulled 185 for a single. Bumped it to 190. She did another single. Took a break. Loaded another 10 pounds on. So.... she did two singles at 200 pounds. Very proud of you, girl. That's incredible.

My workout was pretty good, too. Light on the shoulders, heavy-ish on the deads, but overall not a hard day.

Deadlifts:

135 x 6, 225 x 6, 315 x 6, 405 x 1, 495 x 3 (!)

Actually, these felt easy. I might have been good for another rep. Calculator places me at a 565 single, but I'm not sure I buy it. Anyway, these felt very strong and technique was excellent. Grip not even a factor, lockout was easy.

Lateral raises:

45 x 10, 45 x 10, 50 x 10

Nothing special here.

Bent-over lateral raises:

35 x 10

Took these easy, my shoulder bothers me a little while I'm doing 'em.

DB shrugs:

110 x 12, 110 x 12

Very slow, three second contraction at the top.

Diet- perfect

Sleep- 8 hours.

Thas' it, yo.

MonStar
07-05-2002, 12:16 PM
Originally posted by Belial
First, she started with pull-ups, and got 3 in a row. (8 total over a few sets) Fingertip assist, nothing more. Very good strength... a month ago you could barely do a single, babe. :) Gains in this have been amazing.

And deadlifts... she started out with 135, and the bar flew up. Given that it seemed too easy, I put a 25 on each side... and she pulled 185 for a single. Bumped it to 190. She did another single. Took a break. Loaded another 10 pounds on. So.... she did two singles at 200 pounds. Very proud of you, girl. That's incredible.

Jeez strong girl. :eek::eek:

Pulling 200 lbs. from the floor wow. My girlfriend works out with me too but she is not into the whole girls lifting heavy thing. Afraid it will bulk her up which is understandable. She wants to stay a petite 110 lbs. ;);)


Deadlifts:

135 x 6, 225 x 6, 315 x 6, 405 x 1, 495 x 3 (!)

Awesome strength here man. Keep up the hard work. Really impressive.

the doc
07-05-2002, 12:47 PM
It was a great day!!
Thanks for the help man! CHALK RULES!

Franco
07-05-2002, 01:31 PM
Hey Al,

Have you ever attempted arched back good am's?

Alex.V
07-05-2002, 02:01 PM
My good am's are straight backed.... arched back is with an exaggerated curve or what? Sorry, I think I saw a description somewhere, but I'm not sure.

My good mornings are done with legs fairly close together (maybe 10" apart), my back is arched somewhat, knees slightly bent, bar relatively high on the neck (not rear delt). I bend over until I can't keep my back arched anymore, maybe 10 degrees above parallel. Pretty far over, but any further and I'd start bending.

Goin_Big
07-05-2002, 06:18 PM
Even your girlfriend's a badass......screw you Belial!

I wish I was lb for lb as strong as her :D

Just some girl
07-05-2002, 11:26 PM
:D Thanks! Woohoo, someone thinks I'm a badass!! (You are misguided, but that's ok, I can still feel cool anyway. ;))

Actually, the only reason I'm able to lift anything more than a 1lb DB (haha...I've actually see those before...they are cute...look like they are designed for two year-olds!) is because B is an awesome coach/trainer. Even if he does tell me I lift like "a puny little girly man." ;) (just kidding...he doesn't really say that......too much)

:D

Franco
07-06-2002, 12:45 AM
Originally posted by Belial
My good am's are straight backed.... arched back is with an exaggerated curve or what? Sorry, I think I saw a description somewhere, but I'm not sure.



Sorta. You usually take up a medium to wide stance with the bar positioned on your rear delts, and basically you only go down fraction of the way with the arch remaining (or until you feel the whole of your posterior chain tighten up).

If i can find some pics or vid clips of these I'll send them your way:)

Reinier
07-06-2002, 03:18 AM
what are AMs?

Chris Rodgers
07-06-2002, 09:14 AM
A lazy way of writing goodmornings. :D

Alex.V
07-06-2002, 12:05 PM
F*CK! Explorer just crashed, so I lost my entire entry.

Here it is again:

Decent day.... Chest/triceps.

Andrea did very well, considering she hasn't benched in a while. She went up to 85 for two singles, with maybe a little bit of help, but managed to get 12 reps at 55. Skullcrushers moved up, to 40 pounds for 8 reps (two sets), all under her own power. That's a significant increase. Finally, leg press was good, and calf raises were excellent, up to 515 for 10 reps. :)

My workout was okay. It's been months since I've gone over 275 in bench, which has given my shoulder time to heal, but benching over that was a bit of a shock.

BB bench:

135 x 6, 225 x 6, 250 x 3

Paused BB bench:

295 x 3 (!)

First rep not paused, third rep with some assist. Next week will be 2/2 (regular/paused), then 3/2, then 2/3. After that, I'll move up to 315 and start over. That should take about a month.

DB flyes:

85 x 8, 90 x 7, 90 x 8 (!)

Solid, almost felt easy, especially the last set. Next week they move up.

Seated skullcrushers:

115 x 8, 135 x 7, 145 x 6 (!)

Not very impressive, but I'm still getting used to the movement. The 110 lb dumbbell was too heavy to get into position, but too light to give me a great workout. These don't bother my elbows like regular skulls, but they feel really nice.

Cable front raises with 60 pounds (2 sets), and I was done.

Diet- Perfect.

Sleep- 7.5 hours.

That's it

MonStar
07-06-2002, 12:13 PM
Originally posted by Belial
Paused BB bench:

295 x 3 (!)

DB flyes:

85 x 8, 90 x 7, 90 x 8 (!)

Seated skullcrushers:

115 x 8, 135 x 7, 145 x 6 (!)

Wow some awesome lifts today B. Really really impressive quite shocking how strong youre really getting. :eek::eek:

Once your shoulder heals I am sure your bench will jump way way up. Any advice for avoiding a shoulder injury since you have gone through one now? Do you think flat BB presses caused it or what? Fly strength is utterly amazing I mean I am truly in aw at how strong your flyes are holy sh!t. Unbelievable.

Seated skull strength is also completely amazing. Seated skulls for me are twice as hard as regular lying skulls.

Goin_Big
07-06-2002, 04:13 PM
Yer my idol Belial.

MonStar
07-07-2002, 09:18 AM
Belial:

Wondering man what kind of grip do you use for SLDLs? Double overhand or a mixed grip. With the weight your pulling I am assuming mixed but I tried these and I seemed to feel them more in one side of my hamstrings than the other.

Alex.V
07-08-2002, 12:16 PM
Actually, I switched to using straps on them. Since they start at the top, there's no problem doing the set-up. As long as my grip is worked on other lifts, there's no sense bottlenecking my SLDLs.

Alex.V
07-08-2002, 12:26 PM
Decent leg day...

I made a decision. My lack of flexibility is destroying my leg workout. Focusing so hard on getting deep on the squats means I'm forced to use a weight so light I hardly feel it through most of the motion. It's ridiculous, I'm working so hard at the bottom to hit depth that my legs aren't getting a workout at all. So... I'll still open with squats, trying to get to depth at 405 for as many reps as possible.... but then I'll hit my legs with other exercises designed to maximize strength in the rest of the ROM, and hopefully help add some size. It sucks that I can squat 525 to about 3" above parallel, but have trouble with 405 at parallel. It's not even weight... even without the bar, I have trouble hitting depth and getting back up. Fook it.

Squats:

225 x 6, 315 x 6, 405 x 3

Right wrap way too loose. Down from last week, but i got too irritated to re-set the wrap and try again. Wasn't tired, just pissed. Next week I'll go light on the deads, and hopefully get 5-6 reps with 405.

Good mornings:

225 x 8, 315 x 4 (!)

Not bad.... these can move up, methinks.

Front squats:

315 x 5, 405 x 4 (!)

These have gone up a hell of a lot. I'm definitely keeping them in the routine, they're just what I need.

Leg press:

965 x 8, 1,055 x 10 (!)

Nice and solid, my legs were shaky afterwards.

Calf raises on sled:

1,150 x 10, 1,150 x 11, 1,150 x 10

Whoop dee do. Actually, these were tough. Nice ROM, too.

Unilateral hamstring curls, 8 reps at 130 on the right, 7 reps at 130 on the left. Definitely still an imbalance here, but it's getting better.

Diet- Perfect.

Sleep- 7.5 hours, with some whack dreams.

Thas' it!

EDIT: Forgot, did walkouts up to 635. Heavy!

MonStar
07-08-2002, 12:30 PM
Nice leg day B. :thumbup::thumbup:

Why are you all of the sudden focusing so much on depth in your squats? I thought you were sticking to going down to parallel?

the doc
07-08-2002, 12:32 PM
he's trying to be assured of reaching legal depth

Alex.V
07-08-2002, 12:34 PM
Well, my problem is that at the most extreme stretch I'm capable of, I BARELY hit true parallel. I'd be paranoid that if I ever competed, I just wouldn't have the flexibility to hit depth. Parallel to me is not parallel to a judge, I'm sure. So... I'd rather hit a solid 405 in competition and get on the board, rather than go in thinking I've got a 535 legal squat, and finding out I'm an inch and a half short and bombing. It don't matter.... if my deadlift is where I think it is (550-560), and my shoulder improves (bench of 350-ish), a 425-435 squat would give me a mid-1300 total. Nothing great, but.... Right now I'm still in limbo. I could be repping out at 5 plates if all I was concerned about was bodybuilding (and being strong as sh*t). This competition legal thing is my worst enemy, and it's gettin discouraging.

PowerManDL
07-08-2002, 12:40 PM
One thing:

Pause squats

Blood&Iron
07-08-2002, 12:45 PM
Originally posted by Belial
Decent leg day...

I made a decision. My lack of flexibility is destroying my leg workout. Focusing so hard on getting deep on the squats means I'm forced to use a weight so light I hardly feel it through most of the motion.
Do you do any specific work on your flexibility, e.g. stretching, etc?

Seems odd you have trouble just squatting down and getting up with just your bodyweight. What's your stance like(I know it's been covered, but I'm too lazy to go back and find it)?

Alex.V
07-08-2002, 12:49 PM
Actually, B&I, as incomprehensible as it sounds, I've been slacking on that. I figured the squatting itself would be enough, but I'm thinking I'm going to do a bunch of leg stretching after deadlifts.... I'm absolutely exhausted after a leg workout, and can barely stand, let alone stretch.

It's a relatively wide stance, but trying to hit parallel with a narrow stance causes massive back rounding. (Feet touch sides of rack) With bodyweight it's only hard because there's nothing pushing me down, so it takes a tremendous amount of effort to hit depth in the first place.

Blood&Iron
07-08-2002, 12:53 PM
Originally posted by Belial
Actually, B&I, as incomprehensible as it sounds, I've been slacking on that. I figured the squatting itself would be enough, but I'm thinking I'm going to do a bunch of leg stretching after deadlifts.... I'm absolutely exhausted after a leg workout, and can barely stand, let alone stretch.

Yeah, stretching sucks. I hate it, but if I don't do a good 20-30min of it after my workouts, I have problems. One nice thing about HST is that I don't feel like I got run over by a truck, so it's not quite so intolerable. I used to skip streching all the time when I was doing more HIT-like stuff. Instead, I'd be lying on a bench in the locker room for twenty minutes for my head to stop vibrating, or standing over a toilet waiting to hurl. And I was using little girlie weights, so I can only imagine how you feel...

Chris Rodgers
07-08-2002, 03:12 PM
*enters journal, avoids sticky puddle that Monstar left*

Although I feel my squat strength is pathetic, it is a good feeling to know that depth is never an issue. Nobody in any gym is going to call me a half-squatter or any of that crap.

I remember reading about a guy on another board who does heavy squats to his normal depth and then works on depth with a lighter weight after those work sets. You may want to try something like that if the lighter squats are buggin ya.

Amazing GMs and front squats dood!! :strong:

Just some girl
07-08-2002, 04:09 PM
Originally posted by LATMAN
*enters journal, avoids sticky puddle that Monstar left*


hahahaha. ha. ha. *ahem* ok. sorry. but thats some funny shite. (no offense or anything, monstar).

:D

Just some girl
07-08-2002, 09:39 PM
:spam:
;)

:hump:!!

Alex.V
07-08-2002, 09:43 PM
:omg: Well I NEVER!

Just some girl
07-08-2002, 09:44 PM
never?

Alex.V
07-08-2002, 09:45 PM
Powerman and latty... definitely things to think about. I'm toying with heavier squats to my normal depth... I can't stand it, I used to love squatting. Now it's just not comfortable. It's not muscle pain, either (which I love). It's stretching tendons and awkward joint angles.

Alex.V
07-08-2002, 09:46 PM
Andrea- Okay, well, not today at least. :)

MonStar
07-08-2002, 09:48 PM
Belial:

I am thinking about doing a program that only contains bench, squat, deadlifts, and pullups. Do you think that this kind of program might be valuable? I am thinking about calf raises too hehe since they wont get hit at all.

Just some girl
07-08-2002, 09:48 PM
B,
:omg:!

MonStar
07-08-2002, 09:52 PM
Originally posted by LATMAN
*enters journal, avoids sticky puddle that Monstar left*

I am totally confused. Sticky puddle? Maybe I am stupid but I am COMPLETELY lost. :(:(

Alex.V
07-08-2002, 09:56 PM
Originally posted by lronMan
Belial:

I am thinking about doing a program that only contains bench, squat, deadlifts, and pullups. Do you think that this kind of program might be valuable? I am thinking about calf raises too hehe since they wont get hit at all.

I think it definitely could. Provided you structure it right, you could probably make unbelievable progress on it. Details! I want details.

MonStar
07-08-2002, 10:03 PM
Originally posted by Belial
I think it definitely could. Provided you structure it right, you could probably make unbelievable progress on it. Details! I want details.

My workout will be similar to HST. But unstructured. Each workout will look like the following, every other day.

(1) squats
(2) bench presses
(3) pullups
(4) deadlifts

Starting off light and going until I get my 15RM, then increasing until I hit my 10RM, and increasing until I get my 5RM, then increasing until I get my 1RM. And then taking a week or 2 off of training and starting over.

Guys are saying that my lower back will be totally demolished from this routine but I dont think it will be too bad if my form is good for squats. Legs will be beat for deads though.. what order should I do them in? Help me out bro. ;);)

MonStar
07-08-2002, 10:06 PM
Whats better for PUSH though B, bench presses or dips? :):)

MonStar
07-09-2002, 01:56 AM
Belial:

Please check out my 3rd post in my new journal and reply in my journal with what you honestly think. Thanks a lot man. ;);)

Reinier
07-09-2002, 05:32 AM
id say you bench. no real reason.

McBain
07-09-2002, 09:51 AM
Originally posted by LATMAN
*enters journal, avoids sticky puddle that Monstar left*

oh jesus thats the funniest post ive ever seen LMFAO!


Belial- good luck with whatever you decide to do with the squats, its just plain inspiring reading your journal.


im still laughing at latty *wipes a tear from eye*

MonStar
07-09-2002, 10:29 AM
What was the joke? I am still so so confused.

Blood&Iron
07-09-2002, 11:09 AM
Originally posted by lronMan
What was the joke? I am still so so confused.
The implication, I think, was that you're so excited about Belial's lifts that you shot your wad.

Alex.V
07-09-2002, 11:30 AM
Thanks guys, for the positive feedback and completely tasteless comments. :)

Back day.... and a decent one overall. Brought my car in to the shop early this AM, so I didn't get as much sleep as I'd like, but still had a pretty good workout.

Weighted pull-ups:

+45 x 8, +90 x 5, +135 x 2

No improvement, but still strong. Good, slow negative on the second, too.

Dumbbell rows:

150 x 9, 200 x 6 (!)

First set I was just impressed with because I've never done that many reps over 110. The second set.... I got six solid reps on the right side, and 5 reps on the left before THE DAMN CLIP SLID OFF ON THE BOTTOM!! Since I could only fit a single clip on, it wasn't enough. Balance was out of whack, and I had to stop the lift. I think I looked mad, because the kid using the water fountain kinda got out of the way really quickly when I stormed over there after the set. Crap. Still, I hit the 200 pound mark. :)

That's kind of a lot, I think.

Barbell rows:

250 x 10, 290 x 8.5 (!)

Damn good form, methinks.

Bi-angular row:

405 x 6

Also excellent form. Very solid, and back was burnt.

Concentration curls with the 50's, hammer curls with the 65's. (3 sets and 2 sets, 8 reps each side).

Finally, did some hanging leg raises (from flexed arm hang position):

bodyweight x 10, +10 x 7, +25 x 5

Ouch. Done.

Diet- perfect.

Sleep- 6.5 hours. :(

ElPietro
07-09-2002, 11:37 AM
I have my straps now, so watch out punk! Although, still a far cry from 200lbs on single arm rows. The looks I got made it worth the $10 I spent on straps alone! :D

Alex.V
07-09-2002, 11:39 AM
:D Aren't the looks the second best part? The best part being that heavy DB rows make you strong as sh*t. Looks like I'll have to crank 'em up.

ElPietro
07-09-2002, 11:40 AM
I almost passed out with 165. It was totally sweet...and insane. :D

MonStar
07-09-2002, 11:46 AM
Originally posted by Blood&Iron
The implication, I think, was that you're so excited about Belial's lifts that you shot your wad.

Hahaha. Now I understand. Yeah I tend to go on and on and on about how amazing his lifts are. Haha. :D:D

Chris Rodgers
07-09-2002, 03:13 PM
:p

Just some girl
07-09-2002, 03:35 PM
Originally posted by Belial
I got six solid reps on the right side, and 5 reps on the left before THE DAMN CLIP SLID OFF ON THE BOTTOM!! Since I could only fit a single clip on, it wasn't enough.

Jesus. Please promise me you won't do any lifts that go over the head with these EZ curl DB substitute contraption things you got goin on. Last thing you need is to drop a large metal plate on your head cuz the clips were loose and it slid off the bar. 'Sides, you'd probably ruin the metal plate with your head.

Mr. "the weight limit doesn't apply to me";)



...seriously, though...be careful.

Goin_Big
07-09-2002, 03:37 PM
lol, love the nickname.

MonStar
07-09-2002, 09:07 PM
Belial:

How do good mornings compare to SLDLs. Which would you prefer and why. From what I understand the musclegroups they hit are very very similar. Lower back, hamstrings, etc.

Have you ever tried hyperextensions? I am trying to find a good ham exercise.

Blood&Iron
07-09-2002, 10:00 PM
Originally posted by Just some girl

Last thing you need is to drop a large metal plate on your head cuz the clips were loose and it slid off the bar. 'Sides, you'd probably ruin the metal plate with your head.

Seriously, though, do you really think that'd have an effect on him? Once you're brain-damaged, I would guess massive head trauma is pretty insignificant...

Alex.V
07-10-2002, 02:39 PM
I'm liking good mornings better right now.... Even though my SLDLS were up to 500+ for reps, I wasn't feeling them as much as I'm feeling GMs at 315. I feel like I can focus on the hams better without worrying about knee clearance, grip, etc.

B&I- Careful, I may be dumb, but I







uhh

Blood&Iron
07-10-2002, 02:44 PM
Really, that's weird. I haven't tried good mornings since I played with the weight set my mom had and was using 'Arnold's Encyclopedia of Bodybuilding' as a guide long before I really lifted(I picked up the weights once in awhile when I was feeling partcularly fat). Back then I remember them as being horribly cumbersome. Of course, I wasn't exercising regularly or anything so that it was probably just due to that. It *seems* like it would be much easier to keep your back straight/slightly arched with SLDL's. If I had the weight on my shoulders I think I wouldn't be able to help but let my back round. Is this not a problem for you?

I do end up with red/bleeding shins from SLDLs, though.

Alex.V
07-10-2002, 04:55 PM
That was my concern, actually. But rounding the back hasn't been a problem, believe it or not. Actually, it was more of a problem with the SLDLs. As long as I keep my gut out and head up, I don't sacrifice form.

Goin_Big
07-10-2002, 04:58 PM
Actually I understand where you're coming from. I have more trouble keeping my back straight on dls than on squats. I think the fact that you're pulling with your arms gives you the tendency to round your back moreso than if your arms are free to help you keep your shoulders back.

Alex.V
07-11-2002, 11:41 AM
I am a pussy.

I went into the gym today with excellent strength, a good mindset, and I stopped short of what I think I'm capable of. Still set a PR, but I should have pushed it.

Ah well.

Deadlifts/shoulders:

Deadlifts:

135 x 6, 225 x 6, 315 x 4, 405 x 2, 535 x 1 (!)

Chalk only. Should have done a double. It didn't fly up, but I never thought I wouldn't make it. I'm positive I was good for another 15+ pounds. Oh well, maybe it's good I didn't push it. Felt good, but....damn.

Thanks for the props, doc. Good having you there.

Everything else was a bit "eh".

Lateral raises:

40 x 8, 45 x 8, 50 x 8, 55 x 10 (!)

Well whoop de f*cking do.

Bent-over lateral raises:

35 x 8, 40 x 8

These bother my shoulder a little. God damn it.

DB Shrugs:

110x2 x 12, 110x2 x 14

That was about it. Psyched about the deadlift, but disappointed that I didn't go for more. Ah well. Still a 15 pound PR.

Diet- perfect!

Sleep- 8 hours.

Blood&Iron
07-11-2002, 11:48 AM
Originally posted by Belial
I am a pussy.


Yup.

the doc
07-11-2002, 12:05 PM
man that was a shitload of weight. I know you wanted to do more but you'll get 'em next time

thanks again for your help dude!!

MonStar
07-11-2002, 02:37 PM
Originally posted by Belial
Deadlifts:

135 x 6, 225 x 6, 315 x 4, 405 x 2, 535 x 1 (!)

Chalk only.

Nice pull B, really impressive. I dont know how the hell youre holding 535 with just chalk. When I did 495 my grip was the main factor in why I couldt get more than 3.

The_Chicken_Daddy
07-11-2002, 02:53 PM
Originally posted by Belial
I am a pussy.

I went into the gym today with excellent strength, a good mindset, and I stopped short of what I think I'm capable of. Still set a PR, but I should have pushed it.


Nah, i disagree.

Good shiznit either way.

Remember pushing your bench and your shoulder now.

Chris Rodgers
07-11-2002, 03:24 PM
Great pull B!! You'll be up to 6 plates before you come to compete with us.


Ironstar- you have a weak-ass grip my friend. :p

Just some girl
07-11-2002, 06:02 PM
Originally posted by Belial
Deadlifts:

... 535 x 1 (!)

Chalk only.

Damn, son....
Not surprising, though. I've never had any doubts that you will do whatever it is you set your mind to. Still, doesn't change the fact that that's fokin' heavy! Congrats!!


Originally posted by Belial
Oh well, maybe it's good I didn't push it.

I think so, too. Not that I think you would have, but still, you don't need to go hurting yourself. It's not going to stay at that weight long, anyway. ;)

Savannah
07-11-2002, 07:45 PM
Thought I'd add a big


WOOOOO HOOOOO You Rule!

in here:)

MonStar
07-11-2002, 11:29 PM
Originally posted by LATMAN
Ironstar- you have a weak-ass grip my friend. :p

Thats really helpful thanks Latty. Dont bother giving me any advice as to how to strengthen my grip. :rolleyes::rolleyes:

Do you think static holds are good? Help me out man.

Alex.V
07-12-2002, 11:25 AM
Tanks guyz and gurlz. :)

Static holds are all right.... I'd rather deadlift to make my grip stronger, though.

Not a bad little chest workout, considering how much I hated them for a while.

BB bench:

135 x 6, 225 x 6, 255 x 6

Paused BB bench:

295 x 4 (!)

Two slow, two paused. Needed less help on the second paused than I did last week (and that was only 3 reps). Strength is returning.

DB flyes: (weight per dumbbbell, obviously)

95 x 8, 100 x 6 (!), 95 x 6

Owww. The 100's were hard. Ow. No, but really, form was actually pretty damn good, though rep 6 was absolute hell.

Seated skullcrushers:

135 x 8, 150 x 6 (!)

Not too bad. Needed some help on the last rep... he said he didn't do anything, but I think he may have done quite a bit. Ah well. Good set. :)

Close grip bench, starting with bar on chest:

225 x 4

Nice. I actually like these, I really need to explode to get the bar up, and there's zero shoulder pain.

Cable front raises:

60 x 8, 60 x 8 (per side)

Nothing spectacular, I was wiped.

Diet- excellent.

Sleep- 8 hours.

MonStar
07-12-2002, 11:43 AM
Originally posted by Belial
DB flyes: (weight per dumbbbell, obviously)

95 x 8, 100 x 6 (!), 95 x 6

Seated skullcrushers:

135 x 8, 150 x 6 (!)

Jesus. Whenever I feel like maybe one day Ill catch up to you in strength you increase again, and again, and again. 100 lbs. flyes? Jesus man awesome strength.

Crazy skullcrusher strength too. I am obviously impressed.

Goin_Big
07-12-2002, 11:48 AM
hehehe, now i'm waiting on someone to make the sticky puddle joke again :D

Yea, I'm pretty jealous of those flyes and skullcrushers too.

ok, so i'm jealous of all yer lifts.

Mystic Eric
07-15-2002, 04:45 AM
Originally posted by lronMan


Thats really helpful thanks Latty. Dont bother giving me any advice as to how to strengthen my grip. :rolleyes::rolleyes:

Do you think static holds are good? Help me out man.

*awaits for Monstar to start an other forearm thread* :cool::cool:

:p

Alex.V
07-15-2002, 12:01 PM
Good leg day, finally. My hamstrings are killing me. Drove for 3+ hours this morning, so conditions weren't ideal, but I did aight.

Back squats:

135 x 6, 225 x 6, 315 x 6, 365 x 4, 425 x 6

365 was with wraps... I think I was jumping too fast before. (315 to 405) These were all rock bottom, hitting the safety stops on each one (stops set a good bit below where the bar is when I'm parallel.) The only way I could hit this was bringing my legs in a bit, and forgiving a bit of back rounding. Not ideal, but depth was doable. First rep at 425 was so deep that my spotters thought I lost it and bottomed out. They didn't touch it, though, because it was so low they figured I'd leave it on the safeties. The remaining reps were to comfortable depth, still very deep. Good. Finally. I hate the narrower stance, and I feel these in my lower back too much, but...

Last thing: Ditching the pad helped a sh*tload. The bar doesn't hurt in the least, and the greater perception of weight and balance more than makes up for it.

Front squats:

425 x 5 (!)

Spotter on the right side called me "some kinda freak". heh. That was cool. Anyway, the dude on the left wouldn't let the hell go of the bar until I yelled at him on rep 2. Felt kinda bad, he looked hurt.

Jack*ss.

Good mornings:

225 x 10, 335 x 4 (!)

Not bad at all. Good depth, good power.

Leg press:

965 x 8, 1,055 x 8

Nothing spectacular. Beaten to sh*t at this point.

Calf raises:

1,055 x 12 x 3

Again, calves destroyed. Nice, slow reps. Full ROM.

Unilateral hamstring curls:

140 x 8, some assist needed on reps 7 + 8 on the left side. Damn that imbalance.

Diet- pretty good this weekend (Except that diesel Guinness with dinner sunday night. lol)

Sleep- Excellent until last night (7-ish hours)

The_Chicken_Daddy
07-15-2002, 12:53 PM
How, in the fuckin' name of Christ's cock, do you stabilize fuckin' 425lbs for front fuckin' squats, fuckin'?!

heathj
07-15-2002, 12:57 PM
You used the pussy pad? Hahaha..pussy. ;)

Alex.V
07-15-2002, 02:29 PM
Clean grip, chigs. I don't think the stability or grip has ever been a problem on these. If I try cossack grip I'm lucky to unrack it, though. I dunno. Strong shoulders? :)

And heathie.... watch it, boy. I hit back. Hard. :)

ElPietro
07-15-2002, 02:45 PM
Hehe...does Mark give you a back rub between sets? :p

The_Chicken_Daddy
07-15-2002, 02:45 PM
LMAO!

Alex.V
07-15-2002, 02:57 PM
Mark is gone soonly, I think. I've had to recruit those big navy guys to "help me out".

Reinier
07-15-2002, 03:57 PM
do you really need spotters for squats>?
I mean i have this rack with pins up for the set up and bars to catch it when you hit failure. really nowhere the bar can go if anything goes wrong. are they needed?

Goin_Big
07-15-2002, 03:58 PM
they're needed if you're squatting enough weight to kill an elephant :)

Alex.V
07-15-2002, 03:59 PM
They let you push yourself a little beyond failure. Missing a squat is embarassing, and having somebody there to give you a bit of a boost (even just fingertips) out of the hole can help a lot.

smalls
07-15-2002, 04:40 PM
I agree, even if the spotter doesnt physically help you lift even one rep, it still helps a lot in my opinion.

MonStar
07-15-2002, 10:50 PM
Originally posted by Belial
Front squats:

425 x 5 (!)

Good mornings:

225 x 10, 335 x 4 (!)

Nice strength B. Keep up the hard work bro. Incredible front squat strength. Your front squat strength is pretty much my squat strength more or less. Thats some crazy a*s sh*t.

Good morning strength is unreal as usual. My goal for 2003 is 315 for 4 on good mornings. Damn theyre a great ham and low back exercise!

Alex.V
07-16-2002, 11:20 AM
Yeah they are. I can feel 'em today. Actually, I can feel everything today. lol.

Very good back day. Still pissed that, $320 later, my car hasn't been fixed, but..... kicked my ass.

Weighted pull-ups:

+45 x 8, +90 x 5, +135 x 2

Well, aren't these just progressing like mad. Oh no, wait.

DB/one handed EZ curl bar rows:

155 x 9, 205 x 7 (!)

Well, only 6 in the left hand. If I start falling behind ElP in my trademark lift, that would be bad. ;) 15 pounds away from bodyweight on these, give or take.

Barbell rows:

255 x 10, 315 x 8 (!)

Damn. 255 flew up like nothing, while reps 1-6 of the second set did likewise. The last two reps, though... I think form suffered a bit. Oh no. I feel so guilty. No I don't.

Concentration curls and hammer curls to finish off (3 x 10, 2 x 10 (sets x reps) respectively). Poundage still the same.

Sleep- almost 9 hours. I rule.

Diet- pretty damn good.

ElPietro
07-16-2002, 11:23 AM
Originally posted by Belial
DB/one handed EZ curl bar rows:

155 x 9, 205 x 7 (!)

Well, only 6 in the left hand. If I start falling behind ElP in my trademark lift, that would be bad. ;) 15 pounds away from bodyweight on these, give or take.


Har, har...yeah it would be like a girl beating you at an exercise eh! :swear:

Doesn't look like I'll be much of a threat for some time...205 is huge man! :thumbup:

Isn't it cool that you and at some point soon hopefully me too, will be pulling with one arm off the floor what some people have as their 6-8 rep max on flat bench. :cool:

MonStar
07-16-2002, 12:01 PM
Originally posted by Belial
DB/one handed EZ curl bar rows:

155 x 9, 205 x 7 (!)

Barbell rows:

255 x 10, 315 x 8 (!)

Nice strength B. :thumbup::thumbup:

Haha very impressed with your DB row strength. How the f*ck can you almost DB row your bodyweight? That is f*cking insane!! Do you feel like youre plateauing on this exercise at all? I have never seen a bodybuilder in a magazine loaded with roids do more than 200 lbs. DBs. :eek::eek:

Nice BB row strength too.

Relentless
07-16-2002, 12:30 PM
Belial,

Can you describe your form on your heavy Good Mornings?

I'm particularly interested in:
1) Where you position the bar across your shoulders
2) Stance with feet
3) ROM

I've just added these into my own workout and I like 'em, but I don't want to mess things up. I'd never done these with more than 90 or so before, but I put up 135 today and found it too light. However, I don't want to get hurt, and I know this is an exercise where it ain't that hard to prang yourself.

Cheers,
Cal

Alex.V
07-16-2002, 12:53 PM
Mike- I've never seen people do that much either, which I find odd. It's a VERY powerful movement. I'm assuming most mag pics are either posed, or the lifter is going for reps. Most people would have no reason to go low rep on dumbbell rows, but... it's worked for me, quite well. ;)

Cal- the bar is just above my rear delts... I'd say directly behind my traps, and I keep it pulled up. I don't put it halfway down my back like some I've seen. My feet are about 10" apart, my back is arched, and I go forward until I can't go further without rounding my back. There is some leg bend, but at the top I straighten compeltely. I would say I'm bent over as far as I do on straight back SLDLs, arms a few inches below the knees if I drop them straight down. I dunno, maybe 8" above being completely parallel to the ground? (I get unacceptable back rounding if I do that). Make sure you get a spotter, man.

Johnny Vegas
07-16-2002, 01:00 PM
That rowing strength is unreal.

Relentless
07-16-2002, 01:05 PM
Followup questions:

1) I guess I was going too far forward; I was getting my torso down parallel with 135 and the bar didn't feel stable because at that point my centre of balance was too far forward. So if I can get down to 100 or 105 degrees instead of 90, that's adequate ROM for this?

2) I tried it with knees locked out and without; I can definitely see that locking knees out would put undue stress on the joint as this exercise gets heavier... we're just talking about a slight bend at the knees, right?

3) How is the safest way to spot someone doing this? Just stand in front and be ready to catch them?

ElPietro
07-16-2002, 01:11 PM
For point number 2) it would also put way too much stress on the hamstring in it's weakest position. This could lead to a nice tearing sound followed by some intense pain. Trust me, I have first hand knowledge of this.

I am thinking of incorporating this movement at some point too Cal, maybe if we meet up on the weekend we can go over form issues and such and try and make whatever adjustments that are needed. I rarely have anyone to check my form on anything so that is always what I am most concerned with.

Alex.V
07-16-2002, 01:20 PM
Thanks johnny.... pulling strength has always been MUCH stronger than pushing. Compare my back to my chest. ;)

1) Yeah, I definitely think it is. Do it with just the bar. When you feel your lower back and hamstrings go tight, they're at the limit of their flexibility. That's where you should stop, IMO.

2) ElP is right on, knee bend is absolutely necessary, both for your joints and the health and well being of the muscles themselves. Slight knee bend. You want to picture yourself folding in half, then unfolding to straighten up, but you should bend your knees to keep balance and prevent hamstring hyperextension.

3) Get two spotters, trust me on this. One on each side, each guy ready to push the bar up if necessary. If you feel yourself failing, they can catch it and you can step forward into a lunge, or drop into a squat. From there, you'll probably regain power, and with two guys helping you, bring the bar back up.

Relentless
07-16-2002, 01:23 PM
Thanks again, B.

The only thing I'm worried about now is finding competent spotters . . . most of the clowns in my gym, I wouldn't trust to spot me for a set of farts, let alone something with weights.

Ah, the adventure of weightlifting.

ElPietro
07-16-2002, 01:31 PM
If you don't have spotters the next best thing would be to set the pins in a power rack to the height the bar would be if you get to upper body being paralell to the floor, that way if you fail you can easily lower the bar to that level without hurting yourself or having it fall far risking injury to yourself or others. That's what I do for squats anyway. I don't really trust people to spot me when I am lifting heavy...I know it's great to have a good set of spotters that will help you get through a sticking point, but having retards spot you is much worse than no spot at all in my opinion.

Sorry to spam your journal Alex...well nah, i'm not really sorry... :)

Alex.V
07-17-2002, 03:09 PM
S'okay, I don't mind spam. Not if it's on topic, more or less. Callahan, even an incompetent spotter can be taught... just tell them NOT to touch the bar until you don't come up. Tell them between reps if the next one might need assist, and yelling "forced rep" or "help on this one" when you're ready to fail never hurts. I mean, a rapport is important. I would never rely on the safety stops on good AM's... I'd never push it to failure without spotters.

Alex.V
07-18-2002, 11:08 AM
Deadlifts. Wuhoo! Deadlifts are cool.

Good workout, too. Good diet, good sleep, and seriously rehydrated this morning.

Deadlifts:

135 x 6, 225 x 6, 315 x 6, 405 x 3, 505 x 3 (!)

Only a PR because it's the first time I've done five plates and change for reps. Predicted max- 570. Long lost Jane suggested I try 515 x 3. She apparently would also like to see me dead. But these felt good, each and every one was perfect, with excellent form and lockout. Next week I try for a max (around 550), and that will end my heavy deadlift cycle. Next month or so I'll focus on my squat, and do more lockout/grip work for the deads, but even on my light days I'll never go below 455. After that, on my next cycle, I push for 6 plates by december. :)

Lifted 405 once conventional.... actually, it was pretty easy.

Lateral raises:

45 x 10, 45 x 10, 50 x 8

Can I get a "zzzzzzz".

Bent-over lateral raises:

35 x 8, 40 x 9

This girl kept checking out my butt when I did these. What am I, a piece of meat? Hoochie.

Paused shrugs (2 sets) with 110 pound DBs... some side bends, and some gymnast style hanging leg raises.

Diet- perfect

Sleep- 8.5 hours.

Das' it, yo.

Goin_Big
07-18-2002, 11:34 AM
nice deadlift, you plan on doin a 1 rep max anytime soon?

prolly not, just wondering.

Alex.V
07-18-2002, 11:37 AM
Next week. :) Not a max, but pretty close.

ElPietro
07-18-2002, 11:42 AM
Originally posted by Belial
Lifted 405 once conventional.... actually, it was pretty easy.


How are you normally pulling? I normally just assume deads are conventional unless otherwise stated. Just curious.

Alex.V
07-18-2002, 11:52 AM
Sumo. I got long legs, and my ROM conventional is absurd. I also have trouble getting the bar around my kneecaps conventional, so even a submax pull looks like a stiff legged deadlift once it's off the ground. Always pulled sumo... I think I note that in the "road to triple bw dead" thread. How are you pulling?

ElPietro
07-18-2002, 12:08 PM
Originally posted by Belial
How are you pulling?

I am pulling conventional I guess. My feet are between 8-12 inches apart. Just crouch down and try to keep my shoulders back and pick it up. It's hard to analyze your own form...had a guy check it once when I started and he said it looked good. I guess I could experiment with difference stances...

ElPietro
07-18-2002, 12:09 PM
Oh and way to go on the PR. :)

Goin_Big
07-18-2002, 01:02 PM
I think i'm gonna try sumo deadlifts myself Belial. Might be a bit better for me considering how tall I am. Do you use an over/under grip on sumos?

Johnny Vegas
07-18-2002, 01:24 PM
Wow. My lower back would just tear to pieces if I tried to deadlift that much, sumo or normal. That's incredible. More gravy for my deadlift day enthusiasm. :)

MonStar
07-18-2002, 01:29 PM
Nice deadlift B.

Damn good luck getting 6 plates by December that would be f*cking insane. Jeez. :eek::eek:

Chris Rodgers
07-18-2002, 03:17 PM
You better be going for that 6 plates at a meet up here in NY foo. Or at least meet up with us somewhere and get it.


Over/under GB.

El Pietro- conventional=hands outside legs. Sumo= inside legs

My conventional is about as close as your heals can get and my sumo is about as wide as your feet can get. Funny how they are about even strengthwise.

Just some girl
07-18-2002, 04:40 PM
WOOHOO!!!!

505x3. you rule!

and the girl checking out your butt....tuttut....that's gotta go. i'm gonna have to regulate this weekend.

:D

Alex.V
07-20-2002, 11:53 AM
Pretty good workout. I'm approaching my max before my shoulder was injured... my current calculations place me around a 340 max single... Very little shoulder pain, too, so I'm focusing on tricep strength ATM.

BB bench:

135 x 6, 226 x 6, 255 x 3

Paused BB bench:

295 x 5 (!)

3 regular, 2 paused. Next week is 2 regular, 3 paused, and then I bump it to 315. Feeling pretty good, slowly building flexibility and strength in the bottom.

DB flyes:

90 x 8, 100 x 8 (!), 100 x 6

Nothing spectacular, but pretty nice. Good feeling in my chest afterwards, too. :D

Seated skullcrushers:

145 x 8, 160 x 6 (!)

Owww. When I fail on these, I fail HARD. Didn't hurt myself because I had a good spotter, (;)) but wow, my triceps were burnt.

Cable pushdowns:

225 x 10

Just finishing off. Complete failure here.

DB front raises:

45x2 x 10, 50x2 x 8

Good, I'm liking these better than the cable, actually. My front delts are responding nicely, too. The whole region just feels much stronger, and I think I can attribute some of that to these.

Diet- excellent.

Sleep- 10 hours. :D

das' it, yo.

chris mason
07-20-2002, 11:56 AM
Good job man, especially on the paused bench!

Alex.V
07-20-2002, 11:59 AM
Thanks chris. :) They hurt like a biatch... so much tricep goes into holding the bar in position that there's almost nothing left once I clear the sticking point. lol.

Oh, to answer your question in andrea's journal, this weekend we're down in Durham. I might be able to get my butt up to Cville next weekend if I can rent a car (I won't put the miles on my ailing Mustang). You working out then? If I max on the deads next week, I'm not sure how much good I'll be, but...

Goin_Big
07-20-2002, 08:20 PM
nice skullcrushers, my new reason to get big is just so I can pass you up Belial :)

and btw I feel like **** tonight cuz my brother found a pic of me in march and I realized that I looked better back then, than I do now.

I will pass you!

MonStar
07-20-2002, 10:39 PM
Nice workout B.

I am wondering whats your PB for lying skulls out of curiosity? Awesome fly strength as usual. My goal for 2003 is 120s for flyes for 4 reps. Haha I doubt it will happen though.

Alex.V
07-21-2002, 12:56 PM
Monstar- I dunno, I always did them at the very end of my chest/triceps exercise as a burnout. 165? 170? For 5-6 reps? I never tried to push them, really.

Decent leg day, actually. I've found my squat stance.... it's much narrower than I'm used to going, but once my quads catch up in strength, I should be back up to my poundages fairly quickly. Depth was not an issue.

Squats:

135 x 6, 225 x 6, 315 x 5, 365 x 3, 435 x 7

All sets up to 435 were done slightly below parallel. Good strength, good bar speed. My first rep at 435 was done to what sure as fook is legal depth, by anybody's standards I would think. After that, I widened my stance and took it a few inches above parallel as a burnout. Felt nice. Damn, that first rep was deep.

Wide stance front squats:

435 x 5 (!)

Nice. Very good power in these, good depth as well.

Good mornings:

225 x 8, 345 x 3 (!)

Could've been 4, but the spotter on my left side was a complete f*cking retard. We won't even go there. He tried to rerack the bar on rep 3, so I had to fight with him to get the thing down. After that, I said "f*ck it", and racked.

Idiot.

Leg press:

965 x 8, 1,055 x 8

Good burnout. Nothing spectacular, but good depth.

Calf raises:

1,145 x 12, 1,145 x 12, 965 x 19

Wuhoo. Couldn't walk.

Unilateral hamstring curls:

140 x 8 on each leg. Imbalance improving a little bit. Grrr. Damn the left side all to hell.

Diet- perfect.

Sleep- 8 hours.

Just some girl
07-21-2002, 02:01 PM
Originally posted by Belial
Depth was not an issue. All sets up to 435 were done slightly below parallel.

You have progressed amazingly in this, in my opinion. Your depth today was quite impressive. You should have absolutely nothing to worry about there. :)



Originally posted by Belial
the spotter on my left side was a complete f*cking retard. We won't even go there. He tried to rerack the bar on rep 3, so I had to fight with him to get the thing down. After that, I said "f*ck it", and racked.

Grrr. I hate seeing this happen. Thing i worry about most when spotting you with someone else (well, aside from making sure the big heavy thing doesnt crush you). But you did a really good job recovering from it. That bar was unstable as hell on the third rep, and i would think that would have made it twice as hard, so i think its just impressive you kept control of the stupid thing. (I shoulda kicked the dude in the nuts for you. Sorry. Next time. :))

chris mason
07-21-2002, 06:09 PM
I will train something next Sunday, although I don't know what it will be yet. I am going to train Tuesday, then I will not train until Sunday.

I tried 625 on the deads today, and I missed BAD! Oh well, right?

Good job on the squats.

the doc
07-21-2002, 08:25 PM
way to go man!

Alex.V
07-21-2002, 08:32 PM
JSG- tanks babe. Depth is finally not a worry, though my hips are actually hurting a bit right now.

Chris- I'll see if I can make it up next week. Like I said, I need to rent a car. And about the deads.. that's 20 pounds up, right? Didn't budge, I'm assuming? Whatever. So you missed it this workout... next time you try, I'm sure it'll be a different story.

And thanks, doc. :D

MonStar
07-21-2002, 08:47 PM
Originally posted by Belial
Good mornings:

225 x 8, 345 x 3 (!)

Awesome strength B.

Really improving I see. Anyway man I was wondering are you going to go back to your normal way of squatting or what? I would love to see you hit up 600 lbs. by 2003. :D:D

Alex.V
07-21-2002, 08:51 PM
Monstar- I may not, actually. I was tempted for a long time. My concern, again, is that it wouldn't pass for legal in a competition. I think I might rotate the two squat styles, as the other is FAR more comfortable. Honestly, though, I'd rather be able to do a really deep squat with 495 than a wide stance, not-quite legal 585. The difference to the observer is amazing... NOBODY goes that deep. Parallel for me is with hamstrings basically touching calves... ATF is a few inches further down, and that's IT.

Point is, I do plenty of stuff for my legs, including those front squats (which are BRUTAL... much harder than back squats with same weight), so I'm not too worried about getting a not-so-good workout from the regular squats. :)

My deadlift should be nearing 6 plates, though. :D

MonStar
07-21-2002, 08:54 PM
Good luck B with whatever you do. I agree that going down to whats comfortable is what you should do for leg stimulation. For legal squat depth I really couldnt tell you to be honest. I mean honestly I am not going to compete - have no reason or desire to.

So basically dropping below parallel or even hitting EXACTLY parallel is useless for me to do. Good luck with the 600 lbs. pull!!

Alex.V
07-21-2002, 08:57 PM
I hear that, Monstar. If it wasn't for competition worries, I'd be in the mid 5's by now. It's frustrating, but it's another example of how my priorities are torn. Keep at it, your poundages are extremely respectable in the squats.

Chris Rodgers
07-21-2002, 09:02 PM
I don't care if you compete or not, if I see you squat a lighter weight deep it is more impressive than a heavier weight high. think you are doing the right thing B.

Those goodmonings are sick!! What type of stance are you using if you haven't already said so?

Alex.V
07-21-2002, 09:05 PM
Thanks man, that's good to hear. Because it's discouraging as all hell.... I could still be doing what I was doing, and be going deeper than 95% of most people in any gym I've ever seen...

Anyway, good morning stance.. knees slightly bent, back arched, hands on the rings, bar right above rear deltoids (between the high bar and low bar position)... Knees straight at the top, slightly bent near the bottom. Speaking of sick... that's how I feel after a set of 'em. Christ. lol.

Chris Rodgers
07-21-2002, 09:10 PM
haha...I was kind of reffering to your foot stance, but that is a great description. Do you go wide or narrow? I use both styles in my training.

Alex.V
07-21-2002, 09:12 PM
Bah, I can't believe I forgot to include that. lol. Foot stance.... about 12" apart, toes pointed almost straight forward.

MonStar
07-21-2002, 09:13 PM
Yeah B my squat is slowly improving. I am hoping for a 5 plate squat by 2003, well see how things go. I have a feeling Ill get there by the end of August if I TRULY work hard at it. Well see.

I am wondering man what your opinion is of what I currently am doing for my lats. I sent chris mason a PM and you and him seem to have the biggest backs here at WBB without a doubt.

My current routine is 3 work sets (4/6/8 reps) of wide-grip underhand chins, and 3 work sets of incline underhand lever rows. I kind of wanted to keep ALL of my exercises freeweight and currently the only ones that arent are these rows and leg presses. Neither are truly machines, like cables, but still.

Anyhow I want to dramatically pack on some size to my lats by 2003 I mean like a transformation almost. Almost like from my back to something slightly resembling yours or mason's.

Any suggestions for my back routine? Maybe underhand chins and DB rows? Help.

... Are one-arm EZ-bar rows any different/better than regular one-arm DB rows.

Alex.V
07-23-2002, 11:58 AM
Monstar, I think I can credit a LOT of back size to weighted chins.... bodyweight chins just won't do it anymore. I'd throw in a unilateral movement, too. Those let me push it more, I find.

I'll give you more info via PM.

Back day:

Very good. Felt very strong early on, but went a little overboard, especially in the early sets, and was exhausted by the end. lol. Still hit some PRs, though.


Weighted pull-ups:

+45 x 8, +90 x 5, +135 x 2.5 (!)

I must have hung there for a good ten-fifteen seconds on rep three, grunting, groaning, and not budging an inch either way. Dammit. Oh well.

DB/one handed EZ curl bar rows: (Or as Callahan calls them, Belial rows. lol)

155 x 10, 225 x 2, 210 x 6/5 (!)

First set was unbelievably easy, I think I could have done another rep or two on each side. but these exhausted me. I felt strong enough that I decided to go for the bodyweight-plus. Didn't happen. The weight kinda giggled at me as I dropped it on rep two. Form wasn't so great, and rather than forcing it, I lowered the poundage, waited five minutes or so, and went again. I was probably a little weakened from the attempt, but still had a pretty good third set.

BB rows:

275 x 10, 315 x 7 (!)

Form not so hot on rep 7 of 315, but overall these felt much more solid than previous attempts with the weight. Also my first time doing 275 on the first set. I'm staying here until I got 10/10.

Concentration curls and hammer curls to finish off (3 sets and 2 sets, respectively). No improvement in poundage on either (50, 65's), but feeling stronger anyway.

Diet- perfect.

Sleep- 7.5 hours.

the doc
07-23-2002, 12:01 PM
way to go man!
hey i'll be back down there in mid august. will you be around then?

Alex.V
07-23-2002, 12:02 PM
hahahaha. Don't make it from the 13th to the 18th or so... I'll be gone then. Wait, that's mid-august. God damn it. I'm around all summer except five days, and you decide to visit. lol.

The_Chicken_Daddy
07-23-2002, 12:36 PM
B, you have no idea how much i'm laughing at your 225lb one arm rows. :)

I swear, i wouldn't have thought it physically possible...

Just some girl
07-23-2002, 06:54 PM
Wow. 225lb "DB" rows...rowing with one arm as much as (ok, a few pounds more than) you weigh...

*searches for witty comment*

...uh, wow.

ElPietro
07-23-2002, 07:10 PM
Haha I new you'd be greedy and go for bodyweight already! :D Don't rush it man...I doubt I'll be catching up anytime soon...if ever. 210x6 is still quasi-hardcore. ;)

Marcel
07-23-2002, 07:16 PM
B - these poundages youre moving are unreal mang.

Keep up the good work. I'm sure you will.

Alex.V
07-23-2002, 07:38 PM
Well robboe, it almost didn't happen. lol. But my shoulder decided to stay in its socket, so all worked out okay.

JSG- Actually, I weighed myself on the scale outside work. No shoes, and subtracting 3 pounds for pants, it's exactly bodyweight. :) That was after 2000 calories for the day already, but....

Pietro- yes. I'm an impatient little bitch. And you WILL catch me, so I do need to push these. :D

Marcel- Appreciate it. You have no idea how psyched comments like those get me.

Marcel
07-23-2002, 09:26 PM
Do they really?

C'mon B, mang! Get that weight up! Don't let the weight beat ya now B! Soon enough you'll be db rowing a 300 pound db!!! Let's go!!!

MonStar
07-23-2002, 11:44 PM
Nice work B.

Wanted to ask you about building my back. I want to like just blow my motherf*cking back up like crazy the next few months in the gym. I dont know how I could go about doing it though. I am thinking maybe increasing the volume a little bit.. Maybe something like this.

WG Underhand Chins 2 work sets
One-arm DB Rows 2 work sets
Seated V-bar Pulldowns 2 work sets

Or something along these lines. I just need size in my lats I mean I seriously need some size, big time. I feel like theyre a weak point.

MonStar
07-24-2002, 12:12 AM
Or maybe something like this..

Chins 3 sets
One-arm DB Rows 3 sets

Do you think that I could build my back with a routine like this? Or maybe something like this..

V-bar Pulldowns 3 sets
One-arm DB Rows 3 sets

Underhand chins hit my back hard but I feel them WAY more in my rhomboids and my midback than my lats. V-bar pulldowns I feel right under my armpits which I think will help with my back width etc.

Anyway one-arm DB rows pretty much hit my lats too right now my midback like my rhomboids and all that?

Budiak
07-24-2002, 05:53 AM
Seriously man, those lifts are truly impressive. I just started benching 190 and I still havent come off my cloud. I hope to row 300lbs row one of these days.

Gotta go eat.

*sneaks back in





I claim this journal in the name of Teh Budiak!!
*slams flagpole into B's left leg

*runs

Just some girl
07-24-2002, 06:13 AM
Originally posted by Budiak

*sneaks back in





I claim this journal in the name of Teh Budiak!!
*slams flagpole into B's left leg

*runs

lol.

Budiak, man, you are such a trip.

Alex.V
07-24-2002, 09:01 AM
owwwwwwwwwww

The_Chicken_Daddy
07-24-2002, 10:48 AM
You get a PM off me, B?

I think my freakin' PM's thingie is fookin' up :mad: