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Meat_Head
09-15-2003, 11:02 PM
Current: 5'11, 191-193lbs, abs are starting to disappear, so bf is probably around 15%

Bench(from bottom position in power rack): 185, I'd guess my regular bench is around 200

DB incline press: 60x8

EZ bar curl: 100x3

DB shoulder press: 50x2

DB laterals: 25x7

Pullups: BWx8

Squat: Around 260-280

Deadlift: 305-315

Powerclean: 165x1

That's enough lifts for now...

Goals:
Bodyweight:
Bulk 210 by January 1, 2004
I'll probably cut then

Weights:
Deadlift: 405x1 or 315x10
Powerclean: 225x1 or 185x5
Squat: 405x1 or 315x10
Leg press: 750x1 or 500x5
Bench: 225x10
DB incline press: 80x10
Dips: BW+100x4
DB shoulder press: 70x10
Standing BB OH press: 185x1 or 135x10
Weighted pullups: BW+100x1 and BWx20
T-Bar barbell rows in corner: 270x5
Nautilus pullovers: 200x5
EZ bar curls: 150x1 or 105x10
Skullcrushers: 130x1 or 100x5

Random:
Sprint 50m in 6 seconds
Sprint 100m in 12 seconds
Vert. jump: able to touch rim on basketball goal
Throw much faster/harder

Phew, I have alot of damn work to do....

Weightlifting days:

1) Quads:
Squats - 5x5 or 5x5,4,3,2,1
Leg press - At least 2 heavy sets, 1 dropset
Throws - Raquetball, basketball, baseball, tennisball, rocks, etc. (pick any and make a bunch of throws)

2) Press:
Bench or barbell OH press - 5x5 or 5x5,4,3,2,1
Incline DB press and/or dips - 2-3 heavy sets
Skullcrushers SS with cable pushdowns - 1-2 heavy sets
Jumps - For distance, for height, any kind

3) Pull:
Weighted pullups:
5x5 or 5x5,4,3,2,1, then 1 set of bodyweight
T-bar rows - at least 2 heavy sets
Pullovers - 1 dropset(optional)
EZ bar curls - 1 or 2 heavy sets
3-5 50m sprints

4) Trap/olympic:
Snatch pulls SS with clean pulls SS with subscapular retraction barbell rows - 2x6 reps each exercise
Powercleans from lowest safety bar position in power rack - 3x5
OH shrug - 1x20
Snatch grip deadlifts - 3x5
Snatch cuban press - 1x20
***

All of these days will NOT be performed in one week. I'm going by instinct there to keep from overtraining. However, they will all be performed at least once every 2 weeks. I may do random running, jumping, or throwing on random days to, if my recovery ability allows for it. I'll be bulking, eating 4-6 meals per day not counting snacks. If I get the money, I may supplement with 4-AD later.

Budiak
09-15-2003, 11:44 PM
You *can* pm a mod with a request for a thread name change.

Meat_Head
09-16-2003, 12:35 PM
Originally posted by Budiak
You *can* pm a mod with a request for a thread name change.

:zipit: :swear:

Its just a thread name.....

fuzz
09-16-2003, 01:45 PM
LOL...

oh man...


Originally posted by Budiak
You *can* pm a mod with a request for a thread name change.

fuzz
09-16-2003, 01:49 PM
ALSO, just to actually contribute here: I would recommend dropping the arm day and concentrate on the big 3 lifts, plus your core. Your arm strength/size will come as you bench/squat/dead/chin/etc.

Meat_Head
09-16-2003, 03:13 PM
Originally posted by fuzz
ALSO, just to actually contribute here: I would recommend dropping the arm day and concentrate on the big 3 lifts, plus your core. Your arm strength/size will come as you bench/squat/dead/chin/etc.

Actually I've been thinking about doing that all day. 5 lifting days would really push my recovery abilities, and slow my progress on the other more important days. I'll add 1 bicep exercise on my pull day and 1 tricep exercise on my push day.

JustinF
09-16-2003, 03:30 PM
Originally posted by fuzz
ALSO, just to actually contribute here: I would recommend dropping the arm day and concentrate on the big 3 lifts, plus your core. Your arm strength/size will come as you bench/squat/dead/chin/etc.

:withstupi

RuLess
09-16-2003, 03:50 PM
haha g'l with your goals.. im sure you'll achieve em

Meat_Head
09-16-2003, 06:29 PM
Weighed in at 193

Snatchpull/cleanpull/row superset:
45x6/6/6
115x7/6/6
115x6/6/6

Powercleans from about an inch below the knees
115x6
115x5
115x5

OH shrugs
95x20
These felt strange, I'm sure they'll take a while to get used to. A little stressful on the wrists and annoying to keep balance for very long.

Power shrugs
205x8
185x10
205x1 Held at top position of shrug for probably about 30-40 seconds

DB cuban press
15x13
These are strange but seem to work damn well....

By the way, this workout is to achieve the 'look of power'. I already have big traps when compared with the rest of me, but it can't hurt to have em bigger now can it.... :help:

Hey, I have a gay journal name, might as well have goals that make you :rolleyes:

After hitting the weights, I got a raquetball and went to the raquetball courts with my training partner. First I'd make 10 throws with my right arm at a target about 1 foot square foot in surface area, then he'd throw 10, then I'd throw 10 with my left, and he did the same. We rested for a bit. Then I threw one with my right, he threw one with his right, I threw one with my left, he threw one with his left, and so forth. We did that for quite a while. Rested a bit more. Then I made 15 throws with my right and 15 with left, and he did.

We went out to the football field and did 100 meter sprints, just 2. Then we long jumped about 50 yards and went to eat... Good workout.

pruneman
09-16-2003, 08:38 PM
:hello:
\

JustinF
09-17-2003, 02:56 AM
Nice shoulder session.

Coke
09-17-2003, 07:08 AM
best of luck with the new plan man...whatever you do is going to work as long as you do something bro - :strong:

Meat_Head
09-17-2003, 08:40 PM
Thanks justin and cocoa!

Meat_Head
09-18-2003, 04:45 PM
Push workout in 10 minutes WOOHOO!!!! I'm frickin stoked... I may do some throwing after it, and after rotar cuff work. 5x5,4,3,2,1 bench is the plan...

Meat_Head
09-18-2003, 07:19 PM
Bench press
45x14
95x12
135x6
145x5
155x4
165x3
175x2 This set messed up a little bit. Bar came too high up on my chest, reps were alot harder
185x2 KICKASS! I did the first rep and it felt easy, so I said **** it and did another. Perfect reps, new PR for that weight.

Dips
BW+30x4 Phew lost alot of strength
BWx6

Incline DB press
60x6

Tricep cable rope pushdowns SS with single arm pushdowns
120x5 50x4/4
100x6 50x5/5

Threw a raquetball 5 times with the right then 5 with the left. Warmed up a bit more.
Then threw as hard as I could 5 times with right, then 5 with left, then 10 with right, 10 with left, finally 15 with right, 15 with left.

After that I focused a little more on accuracy and threw a bunch more with my right, got a little better with form.

JustinF
09-19-2003, 03:07 AM
Nice session bro. Keep up the good work.

pruneman
09-19-2003, 04:50 AM
Originally posted by JustinF
Nice session bro. Keep up the good work.

:withstupi

Coke
09-19-2003, 05:05 AM
Good chest and tri session dude - Nice!

:)

Meat_Head
09-19-2003, 01:27 PM
Thanks everyone! Feels good to be making progress again.

fuzz
09-19-2003, 02:30 PM
Whats the reason for the racquetball throws?

JuniorMint6669
09-19-2003, 10:40 PM
I was wondering why the throws myself. I noticed you wanted to increase your throwing power, but for any sport in particular? Maybe throwing rocks at cars driving by your house? I know I used to loved to do this, but then I got worried about putting too much stress on my rotator cuffs. I always see baseball players iciing their shoulders. I figured it would be safer if I just bought a slingshot instead.

Meat_Head
09-19-2003, 11:15 PM
LOL @ junior

Basically its for any sport I might play in the future. All summer I was involved in playing sports with friends, many who play on a baseball or football team, and I did well in things that required brute strength or strength endurence, but anytime it involved throwing, speed, or jumping I was left behind. I have friends that are throwing 70-80 mph fastballs, I doubt I could do much more than 60, if that much at all. Sure I can throw harder than the average 17 year old, but its nothing spectacular, and my goal is always the spectacular...

I'm trying to become a pretty well rounded athlete while getting bigger and stronger. Those are hard to attain at the same time, but I'm doing my best :D

Anyone who has any advice on keeping my shoulder healthy through all of this, I would appreciate hearing it.

JuniorMint6669
09-20-2003, 12:05 AM
Im honestly not sure if you need to worry about it. Maybe its just the baseball players that have been doing this 365 days a year for 10-20 years. But it couldnt hurt doing some rotator cuff work

Meat_Head
09-20-2003, 03:29 PM
I was supposed to squat yesterday, but was a little busy chasing cheerleaders at a high school football game. I think it was worth it, my possible-bone-ometer score has gone up about 10 points since.

I just mixed the quad and pull workout together today:

Squats
45x12
135x8
185x6
225x5
230x4
235x3
240x2
245x2 Woohoo! The only sets that were really 'hard' were 225, 230, and 235. Good ****!

Decided not to do leg presses.

Pullups
http://t-mag.com/html/body_144short.html
That's what I did for pullups....

Lat pulldowns
100x4
80x10

Some rear delt machine for one set

Went and did 2 40 meter sprints with 5 jumpsquats at the end. Nothing special.

d-bol_dale
09-21-2003, 03:41 AM
Got to agree with JuniorMint6669 some rotator cuff work would strengthen those areas tremendously. Try some lying L-Flyes should do the trick

Coke
09-21-2003, 06:25 AM
Nice session - keep up the work man

:thumbup:

Meat_Head
09-21-2003, 05:15 PM
Thanks cocoa and dale!

Did some GPP today:

Practiced jumping rope tecniques. Its much harder to do these kinds of things now that I'm approaching 200lbs =\, and it doesn't help that my rope was a bit too short. Stille, it got me breathing heavily.

Did 2 sets of:
30 jumping jacks
20 shuffles (jumping side to side, boxing motion)
then about 30 seconds of jumping rope

Meat_Head
09-22-2003, 06:43 PM
Weight: 196!!! One ****in ninety six!!! Dayum! It feels so good to be this close to 200, and it seems kinda unreal to be honest. All the times I've been stuck at 175 or 180 I've thought, "Damn it would be nice to be over 200, or even 190. I'd start to really get respect from people just lookin at me if I were that big..." And I was thinking that not more than a month ago, when I weighed 180-185. I haven't even been concentrating on bulking too much, but the weight keeps coming on, and all the cardio type stuff I'm doing seems to keep the gains all lean. I'm not ripped or anything, but I can still see my abs....

Hangsnatch pull SS w/ Hangclean pull SS w/ subscapular retraction rows
45x8/8/8
135x7/6/4
135x6/6/6

My lowerback was feelin a bit tweaked, but after those sets it felt fine.
I may change the rows to somethin else on this. They don't really seem to be doing much...

Powerclean pulls from lowest safety bar level
135x7
135x8

Barbell pushpress
These felt pretty weak, OH pressing strength still sucks. I'll lower the weight and go for more reps next weak, maybe in the 4-6 rep range.
135x2
135x1+held it overhead for about 6-8 seconds

Cuban press
20x16

Speed hyperextensions
BWx20
Focused on fully stretching my erectors, even the neck, at the hang, then explosively extending to a full contraction. Felt good...

Got a raquetball and rope and headed down to the raquetball courts. Got in one and warmed up with some jumping rope and shoulder stretches. Started doing a bunch of throws. They were pretty crappy, power diminished because I wasn't too fresh after the workout. Then I noticed that 2 hotties were watchin. All the sudden, my chest puffed out, arms flexed, grew a beard, and I started throwin like the ball was on fire. After that, all the throws were pretty damn good. Getting more powerful here....

Did some more jumping rope. Rested....

Did some more GPP:

45 jumping jacks
50 shuffles
10-15 burpees
about 15-20 seconds of jumping rope

All done with no rest between. Did some stretching and left.

Meat_Head
09-23-2003, 06:33 PM
Earlier today I did my regular GPP routine once cuz I was ****in mad. Gotta find a job dammit!

I have a group of friends that have been kinda ignoring me lately. I kinda want to grab a couple of em by the face and say WTF IS YOUR DAMN PROBLEM! Sick of this ****! Ah, I'll control myself tho, and talk with em a bit before I beat em...

Bench press
45x12
95x10
135x8
155x5
165x4
175x3
185x2 These were too hard, I think I messed up my form on the first rep
195x1 Flawless.

WOOHOO! 240 in no time... hell I'll boot up my goal to 245, just so I can have even 10lb plates by the 45s.

Dips
BWx7
BW+30x5
BWx7

Flat DB flies
35x2 Slow negatives
20x8 or 9

DB skullcrushers
20x10
20x8 SS with 80x6 cable pushdowns

Skullcrushers felt really good, taking it light tho cuz I don't want it to mess up my elbows, they're still getting used to this movement. Its alot harder than BB skulls =\

Went to the raquetball courts and did my regular GPP routine once then threw the ball a bunch.

JuniorMint6669
09-23-2003, 10:37 PM
Originally posted by xMeat_Headx

195x1 Flawless.


Pimp ;) Nice job! Im jealous. You and I are very similar strength/weight. You're a little stronger, and a little heavier. Is that from the bottom position, or top to bottom? Im 185 full and 170 from the bottom currently. Keep up the good work.

Oh yea, what do you do for GPP? Ive been slacking on mine lately, opting for more weightlifting sessions instead, and yoga.

Meat_Head
09-23-2003, 11:20 PM
Originally posted by JuniorMint6669


Pimp ;) Nice job! Im jealous. You and I are very similar strength/weight. You're a little stronger, and a little heavier. Is that from the bottom position, or top to bottom? Im 185 full and 170 from the bottom currently. Keep up the good work.

Oh yea, what do you do for GPP? Ive been slacking on mine lately, opting for more weightlifting sessions instead, and yoga.

I'm now benching full ROM, powerlifting fashion...

For GPP I usually do somethin like 50 jumpingjacks followed by 30 shuffles, 15 jumpsquats, and 20-30 seconds of jumping rope. I'm tracking progress by lowering rest time between sets. I may add some farmers walks later.

JustinF
09-24-2003, 03:24 AM
Nice session bro.

Meat_Head
09-24-2003, 09:58 PM
Didn't lift tonight. Last night I got about 6 hours of sleep, and before I went to bed I could swear I was feeling the effects of overtraining. Nose started acting up and there was **** in my lungs like I was sick. I was sore all over and tired. Strange thing, after a night of bad nutrition and little sleep, I felt perfectly fine in the morning. I've felt fine ever since.

Did some GPP today. First I loaded a bunch of weight into my wheelbarrow with a flat ****ing tire and tried to 'push' it. That wasn't workin so I just pulled it with the wheel behind me for 100 yards or so. After that, did a bunch of jumping jacks, shuffles, jumpsquats, pushups, and jumproping. Rested a bit, then did some more jump roping, shadow boxing, and shuffles.

Meat_Head
09-25-2003, 05:06 PM
T-bar rows (barbell wedged in corner, barbell weight not counted)
0x12
45x15
90x6
135x2 Bad reps =\
115x5 drop to 90x6

3 pullups

Lat pulldows to the front
60x12
90x8
110x5
110x3

Low cable rows
100x10
150x15

Lat pushdowns SS with pulldowns to the back
60x6
80x12/90x7
100x10/90x5

BB shrugs
45x10
135x10
225x7 These felt really good and powerful
315x0
315x1
275x1 Bad form on both of these
225x5
225x3

Weighed in at 195. No more signs of overtraining, although I have a little headache.

rookiebldr
09-25-2003, 07:40 PM
Nice shrugs. I hope the headache didn't affect the training. Get better dude.

JuniorMint6669
09-25-2003, 09:00 PM
Cheater (thread name change). Though I like this one much better ;) You call that a back day?? Pfft. Check out my journal in a couple hours to see a BACK day. Haha just kidding man, nice session, keep up the good work.

Are your shrugs strict form, or power shrug? Ive found myself doing exclusively power shrugs, and getting nice trap development from it, but of course, what works for one doesnt neccessarily work for the other ;)
Oh yea, whats a lat pushdown? Is that like a pull over? Or like a straight arm tricep pushdown?

fuzz
09-25-2003, 09:01 PM
Good call on the journal name change.

Meat_Head
09-25-2003, 10:13 PM
Originally posted by fuzz
Good call on the journal name change.

LOL thanks

Meat_Head
09-25-2003, 10:15 PM
Originally posted by JuniorMint6669
Cheater (thread name change). Though I like this one much better ;) You call that a back day?? Pfft. Check out my journal in a couple hours to see a BACK day. Haha just kidding man, nice session, keep up the good work.

Are your shrugs strict form, or power shrug? Ive found myself doing exclusively power shrugs, and getting nice trap development from it, but of course, what works for one doesnt neccessarily work for the other ;)
Oh yea, whats a lat pushdown? Is that like a pull over? Or like a straight arm tricep pushdown?

LOL I don't know if I could do much more for my back, I was seeing fireflies n **** after the shrugs

Normally I do powershrugs, today however was completely strict. I liked the feel of it, so I may just go strict from here on out.

The pushdown is like a pullover, arms fully extended, pulling with lats. Works EXTREMELY well for me!

Meat_Head
09-25-2003, 10:17 PM
Originally posted by rookiebldr
Nice shrugs. I hope the headache didn't affect the training. Get better dude.

Thanks a bunch rook! And thanks for helpin me out with the journal name!

The headache didn't bother me today, neither did anything else, so I think I'm in pretty good shape for now.

Scott S
09-25-2003, 11:28 PM
Yeah, I like the new name too.

Oh, and good workout.

drew
09-26-2003, 07:49 AM
Originally posted by fuzz
Good call on the journal name change.
:withstupi

I like it.

:spam: for you.

Meat_Head
09-26-2003, 12:02 PM
heh thanks scott and drew

Budiak
09-26-2003, 05:18 PM
For GPP I usually do somethin like 50 jumpingjacks followed by 30 shuffles, 15 jumpsquats, and 20-30 seconds of jumping rope.


Do they usually let you do whatever you want in PE class?

Meat_Head
09-26-2003, 05:46 PM
Originally posted by Budiak



Do they usually let you do whatever you want in PE class?

No PE this year.

Meat_Head
09-28-2003, 10:05 PM
WTF?!?!?

We went yanting(yelling at joggers and the like) today cause we're kickass like that:

We're driving down this road with a big park type median seperating the streets on each side of it. There's plenty of old people walkin dogs and people pushing those baby cart things around, so we're havin a damn good time....

We see this guy ahead, he's like the ultimate jogger; he's got tight short jogging shorts, a marathon tank top on, a sweatband, and a fanny pack that has a water bottle sticking out of it. We get all giddy about our next perfect victim and roll down the windows to begin the yant. We go by him at about 20, and yell MOTHER****EBITCHAGGOT or somethin to that effect, except I was the only one yelling. Anyways, he goes insane and waves his arms everywhere and starts screaming. We finally get a look at his face, he's about 40-50 years old, white.

That's a better than average reaction, but nothing too satisfying, so we go to the street on the other side of the median-park thing to yell at more people. All the sudden we hear this scream and look across the median.... there's psycho****in jogger with his pants down and buttcheeks spread spankin his nasty pale scrawny runner ass. We're kinda in shock... but we drive around to the other side again to yell at the old ****er some more. We go by and this guy runs out like he's gonna jump in front of the car... we speed up... he raises his hand and throws a ****ing ROCK at the car. It hits low and doesn't do much damage(we went up about a quarter mile before lookin cuz this guy is ****ing ENRAGED), but regardless, we decide to call it quits there before getting another rock through a window, in which case we would have to leave a bloody pulp lying on the sideway(there were 3 of us 200lbs+ or close to it guys in the car).

We make our way to the other street to drive home. We start to go out, all the sudden, the ****er jumps out of the bushes! WTF? The median was at least 100 meters wide and we were in a car driving at 30+mph to go home, wtf is wrong with this psycho ****er?!?! Well this time he's hauling a BIG ASS ****in rock. Luckily he doesn't seem to recognize us till we're past him, when we stick our heads out the window and yell at him some more. He tries to throw the ****in boulder at us, but it only goes about 10 feet, and we were laughin our asses off 40 yards away by then.

What the **** is up with that guy? He was ****in mature, 40+ years old, looked rich, like he might have a wife and kids. But ****, he must have some ****in mental problem, I mean he really wanted to KILL us... ****...

I'll post the shoulder workout I did friday tomorrow.

fuzz
09-29-2003, 09:07 AM
Well what do you expect when you go out yelling sh!t at people?! Granted, his reaction was a bit much, maybe he was having a bad day. But if you go and do stupid stuff like this, don't be surprised when someone decides to throw a rock at you or just flip out.

JuniorMint6669
09-29-2003, 11:10 AM
lol

its a good thing he didnt hear my advice about getting a slignshot instead throwing rocks at cars. who knows though, maybe he was just doing some GPP or strongman training and the car got in the way. lol or maybe he was just a nut

Meat_Head
09-29-2003, 12:29 PM
Originally posted by fuzz
Well what do you expect when you go out yelling sh!t at people?! Granted, his reaction was a bit much, maybe he was having a bad day. But if you go and do stupid stuff like this, don't be surprised when someone decides to throw a rock at you or just flip out.

Hey now, easy on the maturity comments, I'm still in high school, I'm allowed to do stupid stuff for a while yet...

Anyways, we've been yanting since we've been able to drive, and we've never had anyone even come CLOSE to this kind of reaction. Usually people either ignore us completely and act like nothing happened or flip us off. There was something wrong with this dude....

Actually, we've heard from a few other yanting groups about this guy who they called nazi jogger. He always tries to chase down the car while screaming and stuff like that. Then he disappeared from where they usually go and started running somewhere else, and I guess we chanced upon his new spot yesterday. Either way, were not gonna yant to him anymore unless we get about half a dozen guys in the back of my buds big nasty truck with water guns, which is the plan for 2 weeks from now.

If any of you care to know, I'm on narc's routine now that I've pushed up my GPP. I'm hoping to put on ALOT of lean mass for the time I'm on this routine, I just need to start gettin more sleep so I don't burn out. Goin to work chest now....

Meat_Head
09-29-2003, 06:06 PM
Last Friday - Delts
Behind the neck press
95x8
115x3 drop to 65x10

Arnold presses
45x8
45x7

Lateral raises SS with front raises
25x8/20x6
20x8/15x9

One arm cable upright rows SS w/ cable bent over laterals
2 sets

Meat_Head
09-29-2003, 06:14 PM
Today

Moved more **** to the new apartment. I was totally and utterly exhausted, and still am. Either way, I went in for a short chest workout.

BW - 193.5 oh **** moving.... I ate 2 burgers right after I saw that on the scale =\

Bench press
45x12
95x7
135x13 OUCH!
135x10
155x5
145x7

Incline DB press
45x7 I was so freakin gone....

Cable crossovers
A dropset....

Meat_Head
09-30-2003, 06:06 PM
Worked back today. Damn hard workout, but I don't feel like posting it.

Since my lowerback has been bothering me the past couple of weeks and I'm starting to feel overtrained/not motivated, I'm going to take the rest of the week off to get recovered and recouperated. I think really it was all the moving that ****ed up my weightlifting for this week, so I'm not gonna push it.

I'll start up again next monday in full force brutal no **** strongman training, what I've always been best at.

Meat_Head
10-17-2003, 03:42 PM
1st 'set':
***
Hang pulls - 85x10 ss w/ plate woodchoppers- 25x10
Rest 1 minute

Hack squats from 4-6" below knees - 135x10 ss w/ reverse grip barbell rows- 135x10
Rest 1 minute

Calve raises on a 2" block holding barbell - 90x12 ss w/ behind the back wrist curls - 90x10
***

I did that same giant freaking 'set' 4 more times, cept I dropped the weight on hacks and rows and did slower reps on the last few 'sets'

I'm still worn out, this session was insane...

Meat_Head
10-18-2003, 12:11 PM
Woke up around 11:30 today and went outside on an empty stomach to do this:

Jumping jacks: 30 seconds
Ali shuffles(shuffling feet back and forth quickly using hips): 30 seconds
Jumping rope: 30 seconds
Jumping side to side: 30 seconds

No rest between exercises, 1-2 minutes rest between 'sets'. Did this 4 times total, my calves hurt so bad.