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Saint Patrick
09-16-2003, 02:51 PM
OR: To hell with cutting, it's time to EAT!


I've been bulking for about 2 mos now, I'm up from 165lbs to about 180. I'm gonna keep bulking until 200. Abs are still visible at this point, but I'm not afraid to lose them. I haven't done any cardio in like 6 weeks.

I'm going to stick to traditional basic bulking foods; Potatoes, Pasta, Milk, Beef, Chicken, etc.

Supplements:

Multi-Vitamin
B-Complex
Vitamin C Tabs
Vitamin E 400 IU

Pre-Workout: 5g Creatine w/ 1 scoop gatorade powder mix
Post-Workout: 2 Scoops Optimum Whey w/ 1/3 cup dextrose

Breakfast is usually 1 scoop whey w/ 2 Tbsp (22g) Milk/Egg protein mixed w/ 10-12 oz. whole milk, eaten w/ 1/2 cup oats or granola.

Before bed I usually eat 16 oz. Cottage Cheese or chug about 20 oz. whole milk.

Here's roughly what the routine looks like:

Chest/Abs:

3 sets Decline BB Bench
3/4 sets Flat DB Bench
3/4 sets Flyes or Cable Crossovers
2 Sets Crunches
2 Sets DB Side Bends

Back/Shoulders:

4 sets Deadlifts (including warm-up set)
2/3 Sets Chins or Pull-Ups
3/4 sets Rows
3/4 Sets Standing Upright BB Rows
2 Sets DB Front Raises or Cable Lateral Raises as needed
2/3 Sets Hammer Shrugs

Legs:

Few sets of either Squats, Leg Press or DB Lunges
2/3 sets Leg Extensions (I'm pushing the whole stack, 250lbs for 10-12 reps)
2/3 sets lying leg curls
2/3 sets hip adductors and abductors (sometimes I skip these)
2/3 sets Calf raises (accomplishments include 405 on barbell and 6 pps (540 lbs) on sled)

Arms:
3/4 sets Reverse-Grip EZ Bar Preacher Curls (God I love these)
2/3 sets BB or Concentration Curls
Some DB Hammer Curls
3/4 sets Skullcrushers
3/4 sets DB French Press


Progress pics are coming soon.


And so it begins, the next chapter of the never-ending bodybuilding saga........

JuniorMint6669
09-16-2003, 04:10 PM
good luck! :spam:

cant wait to see progress pics!

midee1
09-16-2003, 04:56 PM
Welcome and best of luck.

I'll be checkin in on ya!

And BTW heres some :spam: to help ya in your bulk.

galileo
09-16-2003, 08:52 PM
:spam:

dirty bastard.

BCC
09-16-2003, 08:57 PM
Good luck man.

Scott S
09-17-2003, 06:23 AM
Yay! :spam:

Reading your cutting journal was fun. I was hoping you'd start another one, or at least post more in "How..."

Good luck!

Mik
09-17-2003, 06:26 AM
Good luck with teh bulk Patty. I can't wait to do the same. Nice progress so far....165 to 180 and still visible abs? Bastardo! :D

Coke
09-17-2003, 06:54 AM
Nice new journal - glad you are back white dude, lets unite and take this whole thing over bro! - :D

:spam:

clvmike19
09-17-2003, 07:10 AM
Good luck man!

I dont know about that avatar after last week :(

Jesus that was ugly. Oh well. **** Michigan and Ann Arbor is a whore, et al.

Saint Patrick
09-17-2003, 12:04 PM
Decline BB Bench:

135 x 6 (warm-up) 185 x 8, 195 x 8 (woot!) 195 x 6

Flat DB Bench Press:

40's x 6 (warm-up) 75's x 5, 65's x 6

Machine Flyes:

110 x 10, 110 x 8, 110 x 8

One-Arm Cable Press-Downs:

80 x 8, 80 x 8 (cheated on last 2 reps)

1 set Rope Press-Downs 150 x 8

The Press-Downs felt uncomfortable this week. I'm going back to DB Frech press and Skulls for a while.

Dinner was an 18 oz. T-Bone Steak and a Package of Top Ramen.

Saint Patrick
09-17-2003, 12:23 PM
Originally posted by clvmike19
Good luck man!

I dont know about that avatar after last week :(

Jesus that was ugly. Oh well. **** Michigan and Ann Arbor is a whore, et al.

lol that game totally sucked. I watched every heart-breaking minute of it. What makes it worse is that my dad is a Michigan fan, so he's got bragging rights for the year.

Saint Patrick
09-18-2003, 12:17 PM
Yesterday was an off day, for Dinner I roasted a Ham in the oven and make my homemade Ham & Bean Soup, it was fookin yummy.


Tonight is Back/Bi

JustinF
09-18-2003, 12:19 PM
:spam: Good to see ya back.

midee1
09-18-2003, 05:09 PM
Originally posted by Saint Patrick
Yesterday was an off day, for Dinner I roasted a Ham in the oven and make my homemade Ham & Bean Soup, it was fookin yummy.


Tonight is Back/Bi


Sounds Yummy.:drooling:

Alke
09-18-2003, 05:14 PM
hey bro' good to see you, and BULKING :eek:

HahnB
09-18-2003, 05:20 PM
Hope your bulk goes well!

Saint Patrick
09-19-2003, 12:09 PM
Last night was back/bi, I did biceps first this time, which I never do. I was curling like 20lbs more than usual, because my muscles were fresh, but my rows and pull-ups suffered because of it.

3 Sets EZ Bar Curls 75 x 10, 85 x 8, 75 x 8

4 sets alternating DB Curls

3 Sets T-Bar Rows 100 x 10, 150 x 8, 125 x 10

3 sets lat pull-downs

3 sets seated cable rows

Pull-ups BW x 6 (holy sh!t that was weak)

Next week I'm gonna try back + shoulders on the same day, and then direct arm work on another day.

Relentless
09-19-2003, 12:28 PM
Nice to see ya back StP

Yeah, I wouldn't do biceps first on back day... sure it's nice to curl more but IMHO the lats are more important muscles to get the most out of and your biceps are usually the weak link in that chain... prefatiguing the biceps = sub-optimal lat workout

Coke
09-19-2003, 12:49 PM
Good back and bi work St. P - keep getting in the gym man, look forward to seeing more session - ;)

Saint Patrick
09-19-2003, 01:40 PM
Originally posted by Callahan
Nice to see ya back StP

Yeah, I wouldn't do biceps first on back day... sure it's nice to curl more but IMHO the lats are more important muscles to get the most out of and your biceps are usually the weak link in that chain... prefatiguing the biceps = sub-optimal lat workout

I agree Cal, but what I'm saying is that if I do direct Bicep work on a seperate day, then I can have the best of both worlds :)

WillKuenzel
09-19-2003, 01:44 PM
I'd say keep back by itself and just do bi's on shoulder day. It probably wouldn't impede the shoulders too much to do bicep work with them plus the shoulders are relatively small so you shouldn't feel too fatigued to try that. Just another thought in the unlimited ways of working out. :D


Oh and glad you got that computer mess straightened out and back to posting.

Saint Patrick
09-19-2003, 02:02 PM
Originally posted by HomeYield
Oh and glad you got that computer mess straightened out and back to posting.


well I'm still posting from work, but I'll be buying a new motherboard next week.

(eating a chicken and beef teriyaki lunch special while I'm typing this *burp*)

Scott S
09-19-2003, 02:36 PM
Nice. :)

So you've gained 15 lbs in two months, without losing sight of your abs? That's really impressive. Are there, ermm, any other supplements you're taking at the moment, out of curiosity? I wasn't sure if you were going to try 1-test again during your bulk or not.

Keep up the good work!

Saint Patrick
09-19-2003, 03:43 PM
Originally posted by Scott S
Are there, ermm, any other supplements you're taking at the moment, out of curiosity? I wasn't sure if you were going to try 1-test again during your bulk or not.


Nope, just creatine. Don't get me wrong, I don't have the 6-pack i did back in june, but they're still visible fo sho. I'd say right now I'm like 12-13% bf, but that's a guess. I'll post some pics soon.

Saint Patrick
09-23-2003, 11:06 AM
Friday 9/19 Legs

Squats:

135 x 10 (warm-up), 225 x 8, 285 x 8

Front Squats:

135 x 8 did one set and changed my mind, meh.

Sled Squats:

100/side x 8 x 2 sets

Lying Leg Curls:

110 x 8 x 2 sets

Hip Adductors:

160 x 15, 160 x 10

Hip Abduction

160 x 15 x 2 sets

Leg Extensions:

250 x 15, 250 x 15, 250 x 6


No Calves this time.

Saint Patrick
09-23-2003, 12:25 PM
Mon 9/22 Chest/Abs

Flat DB Bench Press:

40's x 8 (warm-up) 80's x 10, 80's x 8, 70's x 8, 70's x 8

Decline BB Bench:

185 x 6, 165 x 6 165 x 8

Machine Flyes:

120 x 8, 120 x 8, 100 x 8

DB Side Bends:

70 x 10, 80 x 10, 90 x 10

I did these one side at a time. Next week I think I'll grab one in each hand and do them alternating.

Hanging Knee Raises

BW x 25, BW x 20

Crunches

BW x 30, BW x 25

Dinner last night was a bowl of chicken breast and rice, smothered in sesame oil and soy sauce.

My cheat for today was a Krispy kreme donut (mmmmm high GI carbs + Saturated fat :drooling: )

Dinner is ground buffalo patties on WW buns.

Tonight is back + shoulders. Tomorrow is an off day, I'm getting my next Tattoo :)

d-bol_dale
09-23-2003, 12:29 PM
Looks like a good chest session bro keep up the good work. Im getting my first tatoo nxt week so let me know how the pain is

HahnB
09-23-2003, 12:32 PM
Nice workout:) Glad to see the creatine is helping with the weight gain, I just started it about 2 weeks ago and I'm hoping I'll have similar results. How much water are you drinkin daily?

Coke
09-23-2003, 12:38 PM
Keep up the good work SP - :thumbup: ...nice squatting and chest training bro!

Saint Patrick
09-23-2003, 01:44 PM
Originally posted by d-bol_dale
Looks like a good chest session bro keep up the good work. Im getting my first tatoo nxt week so let me know how the pain is

Well the pain depends on where you get it. Just imagine a sharp needle poking into your skin over & over hundreds of times per second.


Originally posted by HahnB
Nice workout:) Glad to see the creatine is helping with the weight gain, I just started it about 2 weeks ago and I'm hoping I'll have similar results. How much water are you drinkin daily?

Drinking about a gallon per day


Originally posted by CoCoa
Keep up the good work SP - :thumbup: ...nice squatting and chest training bro!

Thanks Cocoa. I'll go for sets of 205 on decline next week.

midee1
09-23-2003, 07:18 PM
Pain ain't too bad cept for the inside of the arm.

Coming from a guy who has 10 or 12:D

Saint Patrick
09-24-2003, 02:28 PM
Tues 9/23 Back/Shoulders

Weight: 185 lbs

Pull-ups:

BW x 8, BW x 8, BW x 7.5

Deadlifts:

135 x 8 , 315 x 3, 285 x 3, 225 x 6

Chest Supported T-Bar Rows:

100 x 8, 125 x 8, 125 x 8

Next Week I'll ditch the T-bar for bent-over BB rows or cable rows

Standing upright BB Rows:

90 x 8, 80 x 8, 80 x 8

DB Front Raises:

25 x 8, 25 x 8, 30 x 8

25's felt light, I should've started w/ 30's from the first set.

Coke
09-25-2003, 07:52 AM
nice back and shoulder session mang - :D

Saint Patrick
09-26-2003, 11:21 AM
Thurs 9/25 Arm Jockey Day

Standing EZ-Bar Curls:

105 x 6, 95 x 6, 75 x 10, 75 x 8

Reverse Grip EZ Bar Preachers:

65 x 8, 65 x 8, 65 x 6, 55 x 10

Alternating DB Hammer Curls:

35 x 10, 35 x 8

Lying Skullcrushers:

75 x 10, 85 x 8, 75 x 8, 75 x 6

Standing DB French Press:

60 x 10, 60 x 8, 60 x 8


I haven't done this much direct arm work in forever. It felt great.

HeatherLF
09-26-2003, 12:17 PM
:hello: Good workout, keep up the good work.
Krispy kreme tuttut
I have yet to try one..but heard they are good.

Scott S
09-26-2003, 01:34 PM
Once you've tried one, you learn a whole new meaning of "self-discipline" as you struggle not to eat whole boxes of them. :D

eatdirt40
09-26-2003, 02:33 PM
nice job man good luck with your workouts... and what are your stats

Saint Patrick
09-26-2003, 03:43 PM
Originally posted by eatdirt40
nice job man good luck with your workouts... and what are your stats


Age:23
Height: 5'8"
Weight: 185 lbs bf: ???
Waist: 33"
Chest: 40"
Arms: 15.5"
Quads: 24"
Calves: 17"

Max bench 250lbs
Max Dead 365
never tried for a 1RM on squats...



edit: updated measurements

Saint Patrick
09-29-2003, 11:47 AM
Well yesterday was leg day, I did some deep sled squats and some front squats on the smith. they felt much more comfortable than barbell in rack. It was much easier to keep my balance. I started to feel nauseous towards the end, so I only did 1 set for calves and then took off. I need to start putting more emphasis on hamstrings.


Tonight is Chest/Abs.

galileo
09-29-2003, 06:38 PM
You hide all of your size in your calves!

Saint Patrick
09-30-2003, 10:32 AM
Monday 9/29 Chest/Abs

Flat BB Bench:

250 x 1 (new PR wassupbabyhellyeahmothafuka!!!!!) 205 x 8, 195 x 6, 185 x 6

Flat DB Bench:

70 x 8 x 4 sets

Machine Flyes:

140 x 6, 3 sets @ 110 x 10

DB Side Bends:

90 x 10, 100 x 10, 90 x 10
My obliques could take it, but my grip was weak.

2 Sets Decline sit-ups BW + 25 x 10

3 sets crunches

My wrists and forearms are sore today from the side bends and I need to somehow do deadlifts tonight.
Dinner was leftover angel hair pasta w/ meat sauce & ground beef. Ate a pound of cottage cheese before bed.

galileo
09-30-2003, 10:37 AM
Grats on the PR man! You're taking full advantage of your bulk!

Saint Patrick
09-30-2003, 11:48 AM
Originally posted by galileo
Grats on the PR man! You're taking full advantage of your bulk!

Thanks Gal, I'm lovin' the increase in strength from my added mass. I can say the the creatine makes a difference too.

Saint Patrick
10-01-2003, 11:16 AM
Tuesday, 9/30 Back/Shoulders

Pull-Ups:

BW x 10, BW x 8, BW x 6

Deadlifts:

135 x 6 (warm-up) 315 x 3, 245 x 6, 225 x 5

Seated Cable Row:

150 x 10, 150 x 10, 150 x 10, 150 x 15

Standing Upright BB Row:

80 x 10 x 3

DB Front Raise:

30 x 10 x 3

Hammer Machine Shrugs:

2 PPS + 25/side x 23 (grip gave out)


The deadlifts take too much out of me.
After Deadlifting I don't want to do anything else but go home to my mommy.
I'm gonna try doing them on their own day. That'll make a 5-day split.

d-bol_dale
10-01-2003, 11:23 AM
Nice PR on the bench man. Training looks solid, good luck with the bulk

Scott S
10-01-2003, 01:14 PM
Wow... I have to agree with Galileo. You've apparently put on a lot more LBM than fat, and added a lot of strength in the process. I hope my next bulk goes as well! :thumbup:


(BTW, what do your ankles and wrists measure? I'm a nerd. :D)

Saint Patrick
10-01-2003, 01:47 PM
Originally posted by Scott S
Wow... I have to agree with Galileo. You've apparently put on a lot more LBM than fat, and added a lot of strength in the process. I hope my next bulk goes as well! :thumbup:


(BTW, what do your ankles and wrists measure? I'm a nerd. :D)

Dude I have no clue. :confused:

Scott S
10-01-2003, 05:08 PM
Reason I ask is, we're the same height, so... it would be interesting.

To me.


Nevermind.

JustinF
10-02-2003, 03:23 AM
Not a bad idea with the deads. I usually do them first, but then I'm drained. I tried doing them last but was weak after a whole session. Maybe instead of their own day, do more sets of heavy singles? Just a thought.

Coke
10-02-2003, 05:10 AM
Good session SP, but you been skipping too much and where are them legs at?? - ;)

Saint Patrick
10-02-2003, 10:42 AM
Originally posted by CoCoa
Good session SP, but you been skipping too much and where are them legs at?? - ;)

Dude I've lifted every day this week except yesterday (wednesday) and I worked Legs on Sunday.


Originally posted by Saint Patrick
Well yesterday was leg day, I did some deep sled squats and some front squats on the smith. they felt much more comfortable than barbell in rack. It was much easier to keep my balance. I started to feel nauseous towards the end, so I only did 1 set for calves and then took off. I need to start putting more emphasis on hamstrings.

Tonight is Chest/Abs.

See? I just didn't post the lifts....

Alke
10-02-2003, 01:21 PM
so gets to postin' fool :D


yeah, I just started doing more for legs and hams this year. what kind of emphasis are you thinking of putting on them?

Saint Patrick
10-02-2003, 01:47 PM
Originally posted by Kenn
so gets to postin' fool :D


yeah, I just started doing more for legs and hams this year. what kind of emphasis are you thinking of putting on them?

Well I'm not a big fan of good mornings or SLDL's, because I feel them in my lower back more than anything. I'm doing lying leg curls now, but I need to find something I can do w/ free weights too because I'm building a home gym early next year w/ free weights only.

Saint Patrick
10-03-2003, 10:29 AM
ok well yesterday was arm day, I worked out @ home for a change so I didn't have much variety, I was using a standard straight bar, so I did BB curls, preachers and skulls. Nothin special.


Tonight or tomorrow I'll do chest/abs and sunday or monday I'll do back/shoulders minus the deads.

Budiak
10-04-2003, 01:25 AM
Where the hell did this journal come from! How could I not have a piece of this!?

chops
10-04-2003, 07:03 AM
Originally posted by Scott S
Once you've tried one, you learn a whole new meaning of "self-discipline" as you struggle not to eat whole boxes of them. :D

you know what sucks is, if u go to the kk store, they give u freebie donuts why you wait in line, so you end up eating that hot fresh one in addition to the ones u buy. its a freaking conspiracy.."would u like a dozen for $1.59 more?"

:spam:
:)

Saint Patrick
10-06-2003, 11:09 AM
Friday 10/3 Legs

45 Degree Sled Squats:

1PPS x 10 (Deep ATF), 3 PPS x 3 (Deep ATF), 2 sets @ 2 PPS+20 x 10 (Parallel)

Front Squats (Smith):

45/side x 12, 55/side x 10

Leg Curls:

120 x 10 (lying) 130 x 10 (seated)

Leg Extensions:

250 x 10 x 2 sets

Sled Calf Raises:

4 PPS x 30, 5 PPS x 30


Happy, Cocoa? I worked legs TWICE last week.

Saint Patrick
10-06-2003, 11:14 AM
Sunday 10/5 Back/Shoulders

Seated DB Press:

40's x 8 (warm-up), 75's x 6, 65's x 6

Pull-Ups:

BW x 10, BW x 8, BW x 6

Bent Over BB Rows @ 135 lbs:

x10, x 8, x 8, x 10

Seated Cable Row:

150 x 10, 150 x 10, 150 x 12

Standing Upright BB Row:

85 x 8 x 2

DB Front Raise:

30 x 10, 30 x 10, 25 x 10


Tonight is Chest/Abs.

Saint Patrick
10-07-2003, 11:02 AM
Monday, 10/6 Chest/Abs

Flat DB Bench:

40's x 8 (warm-up), 85's x 10, 90's x 6, 85 x 5, 75 x 8

Seated Chest Press:

45/side x 8, 80/side x 8, 90/side x 8, 115/side x 4, 100/side x 4

Machine Flyes:

2 sets @ 120 x 6

DB Side Bends:

80 x 15, 80 x 20

2 sets crunches BW x 50, BW x 30


wo0+ for the 90's on DB bench.

I have some DOMS in my lats from sunday. I'm pretty sure it was the BB rows. I'll do arms tonight and deadlifts on thursday.

Dinner Last night was about 10 oz. Baked King Salmon Fillet and some pan-seared asparagus with enzymes suer to make my pee-pee stink.

Tonight I'll fry up a pound of lean ground beef and dump in some salsa.

Scott S
10-07-2003, 11:26 AM
Congrats on the bench! Have you tried using less volume for your warmup sets? When I warmup I only use a couple of reps at each weight, as any more takes too much out of me.

Saint Patrick
10-07-2003, 11:41 AM
Originally posted by Scott S
Congrats on the bench! Have you tried using less volume for your warmup sets? When I warmup I only use a couple of reps at each weight, as any more takes too much out of me.

I usually do 6-8 sets with about 40-50% of the weight I use for my working sets. It feels right for me. Especially w/ dumbells, I'm used to the heavier ones now, so when I pick up a pair of 40's it feels pretty light.

Budiak
10-07-2003, 02:49 PM
I've been cutting warmups to a minimum lately, following what Pavel had to say. I've actually been getting interesting results from it. Increased RMs, slightly increased work capacity. I dont know. He may have made a believer out of me.



Oh yeah.



:spam:

galileo
10-07-2003, 03:54 PM
Minimizing warmups is a good idea, but it seems to be a fine line. Sometimes when I find my second workset is way easier than my first, I regret warming up so casually.

Saint Patrick
10-07-2003, 04:03 PM
For the most part I only do a warmup set for Bench/Squat/Dead.

Mik
10-07-2003, 06:35 PM
Originally posted by Saint Patrick
For the most part I only do a warmup set for Bench/Squat/Dead.

I'm the same way unless I'm doing millies then I'll do a set or to. Other than that I get right into it.

Saint Patrick
10-10-2003, 10:30 AM
Tuesday 10/7 teh Gunz

Standing DB French Press:

75 x 10, 85 x 6, 80 x 6, 75 x 8

Lying Skullcrushers:

95 x 4, 75 x 8, 75 x 6

Standing EZ-Bar Curls:

95 x 8, 85 x 8, 75 x 10

DB Hammer Curls:

45 x 10 x 3

Negative Dumbell Preachers:

30 x 8, 25 x 8
(these were 6 second negatives, and they /pwn3d me.)


Weight: 190

Saint Patrick
10-10-2003, 10:35 AM
Thurs 10/9 Deadlift/Traps

Deadlifts:

135 x 3, 375 x 1 (w0oT!!!), 315 x 2, 275 x 4, 275 x 2 (damn grip gave out), 225 x 8

Hammer Machine Shrugs:

2 pps + 25 x 20 x 3 sets


Another PR on deads :) I'll go for 385 next week, and my goal of 405 is just around the corner.

Coke
10-10-2003, 11:02 AM
nice arm work bro, good dl and traps session as well - :)

WillKuenzel
10-10-2003, 01:37 PM
Awesome job on the deads d00d!

Alke
10-10-2003, 03:26 PM
nice PR bro' I want to do 375!!!!!then I looked at your leg session and I thought, okay....I got some more work to do LOL

Saint Patrick
10-10-2003, 03:41 PM
Thanks for the kind words Cocoa/HY/Kenn. I'm really digging my new 5- day split.

Tonight is wheels, I'm gonna hit the calves extra hard this week.

They had a BBQ Lunch at my work today, only hot dogs this time, no burgers. They were all black too, so apparently they can't operate a gas grill.

I opted to skip the burned lips + assholes and had tuna salad.

Alke
10-10-2003, 03:45 PM
I hate hot dogs, loved em as a kid, but now Im all growed up and they just dont do it for me anymore.......

Saint Patrick
10-13-2003, 11:22 AM
Friday 10/10 Legs

Squats:

135 x 8, 275 x 8, 325 x 2, 275 x 8

Leg Press:

5 PPS + 10 x 8 x 2 sets

1 - Legged Sled Calf Raise:

200/side x 8 (these felt weird)

Sled Calf raises:

245/side x 25, 270/side x 25

Lying Leg Curls:

120 x 6, 100 x 10, 100 x 10

Hip Adductors:

160 x 20, 160 x 6 + 2 assisted

Hip Abductors:

160 x 15, 160 x 20, 160 x 18 + 2 assisted

Leg Extensions:

250 x 12, 250 x 10

Saint Patrick
10-13-2003, 11:40 AM
Sunday, 10/12 Chest/Abs

Flat DB Bench:

40's x 8 (warm-up), 90's x 8, 85 x 8, 80 x 8

Wide Chest Press:

70/side x 10, 90/side x 10, 100/side x 10, 110/side x 8

Machine Flyes:

2 sets @ 120 x 8

DB Side Bends:

85 x 20, 85 x 15


f**k the side bends. they put too much strain on my lower back. my back was supposed to be RECOVERING yesterday dammit. Nothing but crunches for me from now on.

Scott S
10-13-2003, 03:12 PM
Side bends are overrated. Who wants to hypertrophy their love handle area anyway??

Saint Patrick
10-14-2003, 10:53 AM
Originally posted by Scott S
Side bends are overrated. Who wants to hypertrophy their love handle area anyway??

Love Muscle Area? I've got plenty of hypertrophy there :D

Monday 10/13 Back/Shoulders

Pull-Ups:

BW x 10, BW x 8, BW x 6

Bent Over BB Rows:

155 x 6, 135lbs x 10, x 10 , 10, x 8

Seated DB Press:

45's x 6 (warm-up), 70's x 8, 65's x 8

DB Front Raise:

30 x 10 x 2 sets

Reverse DB Flyes:

15 x 8, 15 x 10 Never done these before, so I wasn't sure how much to start out with.

Cardio:

50 mins Bike Ride (4 miles), pretty low intensity, I still had some leg DOMS from sunday, and I hadn't rode my bike in months, so my legs weren't used to it. My poor Quads were aching like hell at the end.

Scott S
10-14-2003, 11:19 AM
:rolleyes:

Coke
10-14-2003, 12:00 PM
nice job SP on getting started with them bent db raises bro! - ;) ...nice sessions

cphafner
10-14-2003, 01:01 PM
nice set SP. I love burning out with BO raises, total killer!

Alke
10-14-2003, 03:30 PM
nice squating St.P, pullups looking good too. Are you doing these weighted yet?

seated DB press looks good too, are you alternating from BB to DB, or sticking with DB's for a while?

ryan1117
10-14-2003, 03:55 PM
Nice job on the squats and DB bench.

Saint Patrick
10-14-2003, 04:21 PM
Originally posted by Kenn
nice squating St.P, pullups looking good too. Are you doing these weighted yet?

seated DB press looks good too, are you alternating from BB to DB, or sticking with DB's for a while?

Thanks Kenn. I still don't have a belt, I'll need to go buy one soon though. As far as the DB Press, I'm having trouble getting those heavier DB's up in the air when I sit down to start my set. I think I'll go back to BB Militaries for a while. :strong:



Originally posted by ryan1117
Nice job on the squats and DB bench.

Thanks Ryan. I'll go for 100's next week, we'll see how many reps I can push out. :strong:

JustinF
10-15-2003, 06:01 AM
NIce session StP.

Saint Patrick
10-15-2003, 10:57 AM
Tuesday 10/14 Arms

Standing DB French Press:

80 x 10, 90 x 5, 80 x 8, 75 x 7

Lying Skullcrushers @ 75lbs:

x 8, x 8, x 6, x 6+15cgbp superset

Standing EZ-Bar Curls:

85 x 10, 85 x 8, 75 x 10, 75 x 8

DB Hammer Curls:

40 x 10 x 2

Negative Dumbell Preachers:

25 x 10


The tricep work was sweet, the bicep work was rather lousy. Next week I'll start w/ Bi's and see if that makes a difference.

Today is a Much needed off day, tomorrow is deadlifts.

Coke
10-15-2003, 11:46 AM
Really good arm session dude :thumbup:

Saint Patrick
10-17-2003, 12:37 AM
ok here's a couple recent pics

The abs are going away, but that's ok. I'm gaining size and strength. I'm about 190 here.

Saint Patrick
10-17-2003, 12:39 AM
#2

Coke
10-17-2003, 07:19 AM
Nice pics bro, you are doing well...:)

Saint Patrick
10-17-2003, 02:13 PM
Here's a comparison pic from the end of my cut in june until now.

The first pic I was 165 and the second pic I'm 190.

Saint Patrick
10-17-2003, 04:59 PM
Thurs 10/17 Deadlift/Traps

Deadlifts:

135 x 3, 385 x 0.9 (grip), 385 x 1 (PR), 315 x 3, 275 x 4, 275 x 3 (Grip gave out)

Hammer Machine Shrugs:

2 pps + 25/side x 25, x 13 (Damn Grip)


Good news and bad news.

Good news = I hit another PR on deads just like I thought I would.

Bad News = my @#$!&%(@#$&!#&@%!!!!! LEFT HAND GRIP has hit the threshhold. I don't use gloves/straps/chalk, and I'd like to keep it that way. I know that I could pull 405, I just couldn't grip it!

FCUK!!!!!!!!

Rastaman
10-17-2003, 09:56 PM
Patty is back!! I'd wish you good luck on the bulk, but I don't think you need it buddy. Holy f-ck, you're kicking ass!

Saint Patrick
10-17-2003, 10:09 PM
Originally posted by Rastaman
Patty is back!! I'd wish you good luck on the bulk, but I don't think you need it buddy. Holy f-ck, you're kicking ass!


haha thanks RM.

Judging from your avatar, you're looking pretty ace yourself.

Coke
10-18-2003, 01:46 PM
I hear you bro, we both may need to get them straps to help with the grip - :) ...nice work!

Big o Boy
10-19-2003, 09:14 AM
nice strength dude... I just hit 385 about a week ago, too. It was one heck of a struggle though. I'm hoping for 405 in the next couple of weeks.

Strength looks really good on all the presses... especially OH presses. :thumbup:

Saint Patrick
10-19-2003, 08:02 PM
Big + Cocoa - Thanks guys, I'd like to at least pull 405 raw before I resort to straps.

Sunday 10/19 Legs

Squats:

135 x 8, 335 x 0.75 (twice), 225 x 8

The 2 attempts at 335 weren't parallel, so I'm not counting them. I wasn't 100% sure that I'd be able to come back up, so I didn't risk it.

Lying Leg Curls:

120 x 8, 120 x 10, 120 x 8

Hip Adductors:

160 x 15, 160 x 10, 160 x 8

Hip Abductors:

160 x 20 x 3 sets

Leg Extensions:

250 x 15, 250 x 12

Sled Calf raises:

4 pps x 30, 5pps x 30, 5pps x 25

Other than the wimpy squatting, it was a good leg day. I should give myself a break though, I do have a cold, after all.

Coke
10-20-2003, 01:36 PM
...some of the powerboys at the gym say that when it comes to squats, "if you can go down, then you can come up" - I started believing it for a while and it worked - ;)

Big o Boy
10-20-2003, 03:03 PM
Hmm... that's funny, everytime I think that I end up slamming the weights down on the racks bringing a lot of unwanted attention my way which usually results in a talk with one of the gym employees. :D

Nice calf-raises, btw.

Alke
10-20-2003, 03:37 PM
me too, I work out at the ymca, ...so when you make noise, EVERYONE looks LOL

nice squats St.P......your doing awesome!

Saint Patrick
10-20-2003, 03:53 PM
Originally posted by Big o Boy
Nice calf-raises, btw.


Thanks Big, my calves are definitely a strong point

Saint Patrick
10-20-2003, 09:28 PM
Monday, 10/20 Chest/Abs

Flat BB Bench:

135 x 6, 260 x 1 :D 225 x 5, 205 x 6, 195 x 8

Reverse Grip Bench:

135 x 8, 135 x 6

Wide Chest Press:

90/side x 10, (2 sets dips) 100/side x 5, 80/side x 8

Dips (in between wide chest press):

BW x 20, BW x 12

Machine Flyes:

2 sets @ 120 x 8

Cable Crossovers - 70 x 10

Crunches BW x 50, x 25, x 25 (5 second static hold at the end of each set)


This was an awesome chest day. Another PR on Bench, and I've rediscovered my love for crossovers.

Tried Rev grip bench for the first time, it was pretty interesting. Felt like they use the shoulders quite a bit, I'll add these to my routine someday if I ever do Chest/Shoulders on the same day.

I haven't done dips in months, I'll definitely start doing them again when I go back to my push/pull split when I cut. They use Triceps too much to perform them on chest day alone.

Next week I'll cut out the machine flyes and do more crossovers.

Saint Patrick
10-20-2003, 11:44 PM
I can't believe I've gained 25lbs and still have abs like this.

Saint Patrick
10-20-2003, 11:50 PM
And here's some wheels.

fuzz
10-20-2003, 11:54 PM
By reverse grip do you mean supinated grip? As in palms facing up?

Saint Patrick
10-20-2003, 11:58 PM
Quad

Saint Patrick
10-20-2003, 11:58 PM
Originally posted by fuzz
By reverse grip do you mean supinated grip? As in palms facing up?

Yup.

Saint Patrick
10-21-2003, 12:06 AM
:)

BCC
10-21-2003, 12:15 AM
Dude, your abs are ridiculous. I hate you.

harryhoudini66
10-21-2003, 12:48 AM
Nice abs dude.

Coke
10-21-2003, 05:41 AM
...the abs are ace bro - :thumbup: needless to say those calves and quads are ace as well!

fuzz
10-21-2003, 06:24 AM
Originally posted by Saint Patrick


Yup.

Not sure why you would mess with it. Its a very dangerous position - one slip and the bar is on your face.

Pics look good - your abs piss me off.

JeffWillConquer
10-21-2003, 06:27 AM
Lookin good bruh

galileo
10-21-2003, 06:33 AM
Let's see some comparative pictures with your before shots. I'd like to see what 25lbs looks like on your frame.

JustinF
10-21-2003, 08:53 AM
Originally posted by BigChaseyChase
Dude, your abs are ridiculous. I hate you.

:nod:

NIce work bro.

Mik
10-21-2003, 09:04 AM
Originally posted by BigChaseyChase
Dude, your abs are ridiculous. I hate you.


:withstupi

Big o Boy
10-21-2003, 10:00 AM
I'm with the stupid's.

Also, your calfs are amazing. Nice job on hittin' 260 on the bench. ;) What is your max?

Alke
10-21-2003, 10:26 AM
wow, great pics ST.P thats a great bulk if you still got abs like that!

Saint Patrick
10-21-2003, 10:49 AM
EVERYONE - Thanks for the comments.



Originally posted by Big o Boy
Nice job on hittin' 260 on the bench. ;) What is your max?


That IS my max lol. I'm gonna go for 275 next week. I've been really pushing my limits lately, and i'm loving it.

Scott S
10-21-2003, 12:13 PM
Originally posted by Saint Patrick
I can't believe I've gained 25lbs and still have abs like this.


I can't either. You can die now. :swear:

Saint Patrick
10-21-2003, 09:10 PM
Tuesday 10/21 Back/Shoulders

Seated BB Militaries:

135 x 8, 135 x 6, 115 x 8

Pull-Ups:

BW x 10, BW x 8, BW x 6

Holy Crap I was struggling w/ these. I'm getting heavy.

Bent Over BB Rows:

135 x 10, 155 x 8, 155 x 8, 135 x 8, 135 x 8

Reverse DB Flyes:

20's x 8 x 2 sets, 15's x 10

DB Front Raise:

30lbs x 10, x 8, x 10

Workout was decent.

Dinner tonight is BBQ flank steak that's been marinating for 3 days, Cajun Andouille Sausage, and mashed potatoes.

Jiin10
10-21-2003, 10:40 PM
abs are looking good bro!!! keep up the hard training, good workout too, what u do to get those abs anyway??

Saint Patrick
10-21-2003, 11:06 PM
Originally posted by Jiin10
abs are looking good bro!!! keep up the hard training, good workout too, what u do to get those abs anyway??

I only work abs like once a week, it's all genetics man. My abs and calves are strong points.


On the flip side, my chest and biceps will never be above average.

fuzz
10-22-2003, 06:29 AM
Originally posted by Saint Patrick
Dinner tonight is BBQ flank steak that's been marinating for 3 days, Cajun Andouille Sausage, and mashed potatoes.

Thanks for ruining my morning.

Coke
10-22-2003, 06:48 AM
...dude, it is no wonder you gained 25lbs - :D

and yeah right, you ain't even fat bro-get outta here with that!

Saint Patrick
10-22-2003, 03:44 PM
Wed 10/22 - Thurs 10/23

I'm taking a couple days off for rest + recovery.

Lunch Today was Thai spring rolls + spicy chicken w/ rice.

Dinner is leftover steak.

Big o Boy
10-22-2003, 08:35 PM
Originally posted by Saint Patrick

On the flip side, my chest and biceps will never be above average.
BS! You already have a nice bench, and if you keep raising the bar like you want to your going to have a big barrel chest in no time. ;)

And on the biceps I feel ya mang. I'm just going to keep blastin' them though (as I know you will), and we should both have some guns in a few years. ;)

Alke
10-22-2003, 08:47 PM
have a nice break St.P. get some food in you and enjoy!

uhm yeah, your abs are great man, if I had to pick a BP to be gifted in it would be abs. well, besides THAT one...LOL

Jiin10
10-22-2003, 09:10 PM
i wish i had genetics like that in my abs man, u lucky

Saint Patrick
10-22-2003, 10:23 PM
Thanks again for the kind words guys.


Originally posted by Big o Boy
BS! You already have a nice bench, and if you keep raising the bar like you want to your going to have a big barrel chest in no time. ;)

Well what I meant was, in proportion to the rest of my body, my chest will never stand out.

I think a good amount of my benching strength is Shoulders + Triceps.

I HAVE MADE SOME DECENT PROGRESS in the chest department though. I've put on a couple inches and increased strength for chest movements.

IT MADE A BIG DIFFERENCE when I switched to DB's only for flat bench for about 4 mos. I'm now a firm believer that DB bench is a superior excercise to BB.

Scott S
10-22-2003, 10:45 PM
Originally posted by Saint Patrick

I'm now a firm believer that DB bench is a superior excercise to BB.


Couldn't agree more. I definitely feel DB bench working my chest harder. I'm pretty sure it's because you bring your elbows out more than you might on BB bench.

Xand
10-23-2003, 01:06 PM
Dude your abs are sick!

Saint Patrick
10-23-2003, 01:21 PM
Thanks Xand.

I pulled out the tape measure last night and in about 4 mos....


Arms went from 15.5" to 16" :D
Chest from 39" to 41" :)
Waist from 33" to 35.5" :(

I can get rid of the big waist. I'm stoked about the arms.

Scott S
10-23-2003, 02:15 PM
Nice work on the measurements. I should gain some fat too. :D

Big o Boy
10-23-2003, 03:26 PM
awesome work on the arms dude, you've got an inch on me now... 1 1/2" on my left. :(

:thumbup:

Saint Patrick
10-23-2003, 08:52 PM
My Bottle of ZMA came in the mail today. Picked up a bottle of 120 caps for 9.99 and it actually contains some tribulus too.

Like my libido isn't high enough already.

Jiin10
10-23-2003, 09:42 PM
nice measurements bro! Glad that u are achieving those goals, keep up the hard training its good to see peeps getting the results they want

Manveet
10-23-2003, 09:47 PM
I was just checking out some of your pics from the previous page. You've made one hell of a transformation. I suggest you put up a side by side of you before your cut, and a recent one. Great work patty!

Saint Patrick
10-23-2003, 09:53 PM
Originally posted by Manveet
I suggest you put up a side by side of you before your cut, and a recent one.

I'll do that as soon as I have a new pic w/ the same pose.

Saint Patrick
10-24-2003, 12:21 PM
So I picked up some chalk last night, and after work I'll attempt....NAY! I will ACHEIVE 405lbs what ever it takes, if I give myself a hernia, so be it.


Had a high-calorie smoothie for breakfast this morning w/ milk, yogurt, casein powder, banana, natty PB, and oats.

Lunch will be thai food again, and dinner is god-knows-what.

Mik
10-24-2003, 12:29 PM
Good luck with the pull SP!

Saint Patrick
10-24-2003, 08:42 PM
Friday, 10/24 Deadlifts

135 x 3, 405 x 1 (busts a nut with joy), 405 x 0, 315 x 2, 245 x 6


I did it.


I owned that 405 like it was my prison bitch.


Failed on the second attempt, but I didn't even care because I was so ecstatic. I'm not going to attempt another max on these for a while, I've hit the milestone I've been working at.

I skipped arm day this week, and I'll probably do legs over the weekend.

ryan1117
10-24-2003, 08:44 PM
Nice Going!

Dedicated
10-25-2003, 10:39 AM
I just want to say your new avatar rocks.

Mik
10-25-2003, 10:43 AM
Nice pull Patty!

Saint Patrick
10-25-2003, 02:25 PM
Thanks guys. The Chalk definitely made a difference.

I celebrated with some Tequila shots and some Coronas :alcoholic and humping a blonde :hump:

galileo
10-25-2003, 02:48 PM
Grats, brotha.

Scott S
10-25-2003, 04:18 PM
Nice going Patrick! (On the deadlift, too.) :thumbup:

Coke
10-25-2003, 07:11 PM
Glad to see you pulled off the 405's on the deads dude - :thumbup:

...did not doubt it for one minute

Saint Patrick
10-25-2003, 07:27 PM
Saturday, 10/25 Chest/Abs

Flat DB Bench:

40's x 6 (warm-up), 100's x 5.5(failure), 90's x 5, 80's x 8, 80's x 8

HS Wide Chest Press:

90/side x 10, 115/side x 6, 100/side x 8, 100/side x 8

Cable Crossovers - 70 x 10, 80 x 6, 70 x 8, 70 x 10

Felt like a really big difference between 70 and 80.

Crunches BW x 30 x 3 sets

First attempt at benching 100's, wasn't quite sure what to expect here, I was hoping for at least 4 reps. My arms were wobbly the whole set, and when I went for that 6th rep I got about halfway up, and was at a sticking point for what felt like 3 seconds.

This workout was okay. I wasn't at 100% considering I went out drinking last night.

I give it 3 out of 5 stars. Tomorrow is legs.

I'm contemplating cutting out direct arm work for a month or so.....

shredder
10-25-2003, 07:51 PM
bro, nice job on the 405 dead and 100s on dumbell press. im impressed.

Jiin10
10-26-2003, 01:11 PM
nice deadlifts bro, and with the girl too hahah...also good chest session

Big o Boy
10-26-2003, 05:09 PM
Awesome on the deads man! You beat me to 4 plates! Oh, it's on like donkey kong, beeatch...

Haha, nice chest session too. I'm going to try to hit 405 in 2 days. Keep up the good work mang. :thumbup:

Scott S
10-26-2003, 06:13 PM
Very nice work on the DB bench! :thumbup:

Also, since I'll be cutting out isolation work for arms in the next couple of weeks, it'll be interesting to see how you fare as well. One thing I've noticed is that if I put a lot of effort into my pullups, I don't have a whole lot left for curls later on. So I think I'm on the right track there.

Right now, I'm much less concerned about my arms than my chest.

Saint Patrick
10-26-2003, 06:50 PM
Everybody - thanks a lot.


Originally posted by Big o Boy
Awesome on the deads man! You beat me to 4 plates! Oh, it's on like donkey kong, beeatch...

Haha, nice chest session too. I'm going to try to hit 405 in 2 days. Keep up the good work mang. :thumbup:

I know you're right behind me man. I've still got some catching up to do on BB bench. I'll go for 275 next week.

Saint Patrick
10-26-2003, 07:21 PM
Cardio - 45 mins Mountain Biking (5 miles)

Jesus H. Christ. My Quads were fried from the uphill peddling. I need to start riding more again so my legs adapt.

4 hours later...........

DB Lunges:

40's x 8, 50's x 8, 55's x 6

Weighted Hyperextensions:

+25 x 10, +35 x 15, +35 x 10

OUCH. These gave me the worst lower back soreness I've ever experienced. I wanted to try something new for hamstrings. SMART IDEA GENIUS! Do some Hyperextensions 2 days after a max deadlift. I had to cut the workout short tonight because my lower back was absolutely killing me and I just couldn't go on.

Hip Abductors:

160 x 20 x 2 sets


And I'm gone. Needless to say this was a sh!tty workout. I'll do calves on back day and hit the wheels extra hard next week to make up for it.

SquareHead
10-26-2003, 07:51 PM
405 x 1 (busts a nut with joy)

CRAP! Wow dude!!!!!!!! But if you were truly irish you would have delivered the bar a swift head but when you were finished. ;)

Saint Patrick
10-26-2003, 07:55 PM
Originally posted by SquareHead
But if you were truly irish you would have delivered the bar a swift head but when you were finished. ;)


HA!


*drinks a Pint o' Guinness*

Scott S
10-26-2003, 08:12 PM
I think that with hyperextensions, it's a subtle difference between what targets your back and what targets your hamstrings. For hamstrings, you'll want to keep your back really straight, and only go as low as your hamstrings will stretch.

That said, I don't know much about lifting, but I've gone through the same exact thing trying to target my hamstrings with good-mornings. If I let my back bend too much, it'll really hurt later.

Saint Patrick
10-27-2003, 01:26 AM
I need to work on my posing.

Saint Patrick
10-27-2003, 01:30 AM
Here is my arm today + 5 mos ago.

Coke
10-27-2003, 05:36 AM
You sure have made great progress, the luck of the Irish is indeed on your side bro...;)

Mik
10-27-2003, 06:55 AM
Nice work Patty! You can see a def. improvement.

Scott S
10-27-2003, 09:03 AM
Wow.. big difference on arms! :thumbup:

SquareHead
10-27-2003, 09:05 AM
WOW pat. Great progress!!!!!!!!!!!!:eek:

JustinF
10-28-2003, 05:15 PM
Great progress bro. Keep it up, definately paying off.

Saint Patrick
10-28-2003, 09:33 PM
Thurs 10/28 Back/Shoulders

Pull-Ups:

BW x 10, BW x 8, BW x 6

Seated BB Militaries:

135 x 8 x 3 sets

Bent Over BB Rows:

135 x 8, 155 x 8, 155 x 8

Seated Cable Rows w/ V-bar:

150 x 10, 170 x 10, 160 x 10

Upright Rows on Smith:

95 x 8, 105 x 8, 125 x 8

The Militaries definitely felt easier than last week. My strength was high tonight.

This was a pretty good workout. 4 outta 5 stars.

BCC
10-28-2003, 09:45 PM
I see you pushing that bi' up with that camera ;) Seriously, ace progress dude.

rookiebldr
10-28-2003, 09:56 PM
Great progress on the pics in only 4 months. Awesome results. It'll be great to see the results in the next 4 months.

Big o Boy
10-28-2003, 11:58 PM
awesome pat. Nice Pullups and rowing, too. ;)

HahnB
10-29-2003, 12:24 AM
Very nice progress, I wish I woulda made that kinda progress on my arms in that amount of time:)

EdgeCrusher
10-29-2003, 12:36 AM
Next time, drop the reps for the BB militaries and shoot for 145 or 155 and you should be able to get 3 solid sets.

Alke
10-29-2003, 10:55 AM
hey St.P. looks like Im a little late, but AWESOME! lift on the 405!

Dedicated
10-29-2003, 07:15 PM
Excellent progress man. I want arms like yours so I can get a cool tatoo also dammit lol!

Saint Patrick
10-30-2003, 12:16 AM
Cocoa - No luck, I owe it all to hard work and dedication.

Mik - Yeah, I'm really digging the before and after pics. I'm trying to work on a back double bi shot from about a year ago and today.

Scott - Yeah, I'm lovin it.

JustinF + Squarehead - Thanks!

BCC - DOH! You've caught me. Now everyone knows my secret :angel:

Rookie - Well I'm bulking for about 2 more mos, then I'll start cutting around the new year.

Big o Boy - Yeah I've just started doing BB rows recently, and I like them a lot more than the T-bar I was using. My Reps and sets have stayed the same FOREVER on the pull-ups, but I'm getting heavier, so I guess that means my lifts are going up!

HahnB - Well I've only been working arms once a week, I've been eating like a pig, and that's where the progress comes from.

EdgeCrusher - My millies are up from last week, so I'm ok, I think 8 reps is fine. BTW love the new title.

Kenn - Never too late to give me props! I've been working towards 4 plates for a few months now. Felt great to finally pull it.

Dedicated - Eat hard and train hard, and you'll have teh gunz in no time!

Saint Patrick
10-30-2003, 12:21 AM
Wednesday, Abs/Calves

Standing BB Calf raises:

315 x 25, 315 x 20, 315 x 20

Sled Calf Raises:

4 PPS x 20, 4 PPS x 20, 5PPS x 30

Crunches BW x 40, x 30, x 50


My Mission tonight was to brutally rape my calves like never before. Mission accomplished.

WillKuenzel
10-30-2003, 12:44 AM
Ace! :thumbup:

aka23
10-30-2003, 04:52 AM
Originally posted by Saint Patrick
[Sled Calf Raises:

4 PPS x 20, 4 PPS x 20, 5PPS x 30

Were these done in the hack squat sled? If so, how did they work out for you?

I ask because I am limited by the stack in the standing calf raise in my gym and am looking for new alternatives. I like how I can put large amounts of weights on the sled, but I dislike how I have limited ROM since I can not use a calf block on the angled platform.

Coke
10-30-2003, 07:35 AM
excellent calf work bro, you mean business!

Saint Patrick
10-30-2003, 11:08 AM
Originally posted by aka23


Were these done in the hack squat sled? If so, how did they work out for you?

I ask because I am limited by the stack in the standing calf raise in my gym and am looking for new alternatives. I like how I can put large amounts of weights on the sled, but I dislike how I have limited ROM since I can not use a calf block on the angled platform.


Yup, they were on the Hack Sled. It works great for me, I rest front half of my foot on the edge of the platform, and then drop my heels below the platform on the bottom part of the movement. It gives me a good ROM.

Jiin10
10-31-2003, 03:17 PM
looking strong man nice back/shoulder workout, thats some good weights...also very good with the calf workout

Saint Patrick
11-01-2003, 11:43 PM
Saturday, 11/1 Chest

Flat BB Bench:

warm up, 275 x 0 (fvck!) 270 x 0 (double fvck!) 225 x 5, 205 x 8, 205 x 5
(I was going for 6 reps on this last set but I could tell after 5 that I had nothing left)

HS Wide Chest Press:

115/side x 8, 115/side x 6, 105/side x 6, 95/side x 8

Cable Crossovers:
70 x 10 x 3 sets


I'm kinda bummed about the failed PR's. You would think that if I can push 225 x 5, then I could do 275 AT LEAST once. Screw it, I'll go back to dumbells for a few more weeks and then try again. 275 bench is the last milestone I want to hit before I end my bulk.

I skipped deads this week because I felt that my lower back needed some extra recovery time.

HahnB
11-02-2003, 01:36 PM
Good point, especially if you can hit the 225 x5, then a set of 205 for eight. YOu can't be very far from 275.

ryan1117
11-02-2003, 02:21 PM
Originally posted by Saint Patrick
I'm kinda bummed about the failed PR's. You would think that if I can push 225 x 5, then I could do 275 AT LEAST once.
Actually, that sounds about right. I had 225x8.5 this summer and 275x1 wasn't easy. Don't worry though. Your numbers seem to be going up.

Jiin10
11-02-2003, 03:08 PM
good luck with the 275 bro u ll have it soon enough

rookiebldr
11-02-2003, 05:57 PM
I actually find my strength on the singles is never as good as I'd expect. You'll get it yet but you may need to work on the doubles and triples plus add some more weight to the 5 reps. According to a max rep counter that I have, 225x5 is about 255x1. If it's right, then you may still be a bit shy of your goal.

HOWEVER, 225x5 is GREAT.

shredder
11-02-2003, 07:55 PM
Dont sweat it bro, come back another day and hit that 275 like its your bitch.

Coke
11-02-2003, 08:36 PM
I really think you would have owned the 275's on the bench had you warmed up more thoroughly, that seems to be the answer for the most part...

Saint Patrick
11-02-2003, 08:49 PM
Thanks for all the support guys.

I think part of the problem was that I wasn't at full intensity like I usually am when I hit a PR. I wasn't psyched up like when I benched 260 or deadlifted 405. In fact, it was in the morning right after breakfast. I don't think I had even had my morning coffee yet.

Anyhow, I'll go back to DB's for a few weeks and then try again.

Saint Patrick
11-03-2003, 09:50 PM
Thurs 11/3 Back/Shoulders

Deadlifts:

135 x 3, 315 x 4, 315 x 3, 315 x 3, 225 x 8

Pull-Ups:

BW x 8, BW x 8, BW x 6

Seated DB Press:
60's x 10, 65's x 6 (arms got in a funky position and had to drop them), 65's x 10

Seated Cable Rows:

170 x 8, 170 x 10, 170 x 10


The funniest thing happened at the gym today. This kid comes up and asks me for a spot.....on EZ Bar Preacher Curls! I'm not sure exactly what the hell he expected me to spot, I pushed the bar up a little to help him cheat out one last rep......ugh. Even funnier is this kid actually works at the gym as a sales rep.

Dinner tonight is leftover chicken pesto w/ angel hair pasta & Caesar Salad.

Scott S
11-03-2003, 10:13 PM
So... when are ya gonna start adding weight to those pullups? ;)

Saint Patrick
11-03-2003, 10:19 PM
Originally posted by Scott S
So... when are ya gonna start adding weight to those pullups? ;)

I'm adding weight every week! I'm eating and getting bigger so "BW x 8" means 30lbs more than it did 4 mos ago :p

Actually I've been meaning to get a belt so I can add more weight, I've just been putting it off.

ryan1117
11-03-2003, 10:23 PM
Originally posted by Saint Patrick
The funniest thing happened at the gym today. This kid comes up and asks me for a spot.....on EZ Bar Preacher Curls! I'm not sure exactly what the hell he expected me to spot, I pushed the bar up a little to help him cheat out one last rep......ugh. Even funnier is this kid actually works at the gym as a sales rep.

WE ALL HAVE TO START FROM SOMEWHERE!

Okay, I'm just messin with you. That happened to me once. I had the same thoughts as you.

Scott S
11-03-2003, 10:29 PM
Haha, true. :thumbup:

Big o Boy
11-04-2003, 10:11 AM
Hey that 275 will come buddy. Don't worry. I can do 225x8, but can barely hit that 275 sometimes.

Saint Patrick
11-04-2003, 09:42 PM
Thanks BoB, I'll try it again in a couple weeks.

Tues 11/4 Legs

Squats:

135 x 8, 225 x 8, 275 x 6, 225 x 8

Working sets were lighter than usual because I'm concentrating on using better form and going deeper.

Kneeking Hip Extensions AKA teh Glute Master:

160 x 8, 160 x 12, 160 x 15

Hip Adductors:

160 x 25, 160 x 17

Hip Abductors:

160 x 15, 160 x 10

Leg Extensions:

250 x 12 x 2 sets


wo0t.

WillKuenzel
11-04-2003, 09:55 PM
Nice squating man!

I think I had to be able to bench 225 about 6 times before I could get 275. Its a mental barrier most likely. Might take a few weeks and concentrate on that particular movement. Get the ole CNS adapted to that movement and then let her rip. Should fly up.

Saint Patrick
11-04-2003, 10:26 PM
Thanks HY. I think you're right. It's mental.

Every time I've hit a PR It's been after work, after a pre-workout shake, and I blast pantera in the car on the way to the gym and I'm all psyched up. This was not the case when I attempted 275.

Scott S
11-04-2003, 11:30 PM
Well there ya go.

Awesome job on the leg extensions though. :thumbup:

Coke
11-05-2003, 04:55 AM
good leg work bro - ;)

Jiin10
11-07-2003, 01:09 PM
I DEF AGREE ON DOING THE PERFECT FORM, TO GET THE BETTER RESULTS, ITS ALWAYS BETTER TO DO SOMETHING RIGHT THAN TO DO IT HALF A$$

Alke
11-07-2003, 04:13 PM
nice leg day St.P. good to see your working on those squats for form. I ALWAYS see mre than half of the people in my gym doing squats only going down a quarter of the way or what looks like a curtsy or a slight duck. WTF they gonna blow a disc one of them days LOL

Saint Patrick
11-07-2003, 08:34 PM
Thanks Guys.

Friday, 11/7 (b-day wo0t!!)Chest/calves/abs

Flat DB Bench:

40's x 8, 90's x 10, 90's x 6, 85's x 8, 80 x 6

HS Wide Chest Press:

105/side x 8, 100/side x 8

Cable Crossovers @ 70lbs:
x10, x10, x12, x 10

Seated Calf Raises:

Warm up x 3,4,5,OW F*CK! Cramp! Decided not to do Seated Calf Raises.

Reverse Grip BB Bench:

135 x 8, 135 x 5

Sled Calf Raises:

5 PPS x 30, 5 PPS x 25, 5 PPS x 20, 4 PPS x 15

Machine Crunches:

100 x 15, 100 x 12

Floor Crunches:

BW x 35 x 2 sets


Spent the day hanging out w/ my son, playing video games, watching movies (got a free rental at hollywood video cause it was my birthday).

Big o Boy
11-07-2003, 11:55 PM
:birthday:

lol @ plans for the night. I wanna come over! :D

Nice DB Benching, and as always, calve raises are sweet. :thumbup:

Scott S
11-08-2003, 01:01 AM
:withstupi

Now that I'm using better (i.e. slower) form on my calf raises, I'm enjoying them a lot more.

When do you usually move up on a weight? After you can get two sets of 10? Can't wait to see you benching 100's. :thumbup:

Saint Patrick
11-08-2003, 09:21 PM
11/8 Arms

Preacher curls
Concentration curls
Hammer curls
DB French press w/ 80lbs
Cable Press-Downs




Scott - I don't really have anything set in stone for increasing weights, I go up when it feels right. Next week I'll start my working sets w/ 95's.

Saint Patrick
11-09-2003, 07:41 PM
Thurs 11/9 Back/Shoulders

Deadlifts:

135 x 3, 315 x 5, 315 x 3, 245 x 8

Pull-Ups:

BW x 6 x 2 sets

BB Rows:

155 x 8, 135 x 10

Seated Cable Rows:

160 x 10 x 2 Sets

Upright Rows on Smith:

135 x 5, 115 x 8, 105 x 10

DB Front Raise:

30 x 10, 25 x 10

Pull-ups and rowing were kinda weak, I worked Biceps yesterday for the first time in almost a month.

cphafner
11-10-2003, 09:54 AM
sounds like a fun bday, Patty. Are you cutting or bulking now?

Coke
11-10-2003, 10:08 AM
...good back and shoulder work St. P - nothing to complain about bro - ;)

Saint Patrick
11-10-2003, 11:57 AM
Originally posted by cphafner
sounds like a fun bday, Patty. Are you cutting or bulking now?

Still bulking now, I'm gonna go until the end of the year, until all the holiday feasting is over, and then start cutting in January.

Saint Patrick
11-12-2003, 12:01 AM
Tues 11/11 Legs

Squats:

135 x 8, 3 sets @ 245 x 8

I won't let myself go any heavier on squats until my form is perfect.

Leg Extensions:

250 x 12 x 3 sets

Lying Leg Curls:

120 x 10 x 3

Kneeling Hip Extensions:

120 x 5, 160 x 12

Coke
11-12-2003, 05:17 AM
That is some really good work on them legs dude, nice and thorough session - :thumbup:

Xand
11-12-2003, 09:05 PM
Good leg workout. Good idea on maintaining form. It'll be for the best in the long run.

Alke
11-12-2003, 09:07 PM
OMG nice DB benching bro'.......you got those licked! I hadnt realized you had gotten that strong on those, nice work bro

and happy b-day man, I missed all the fun :(

Saint Patrick
11-12-2003, 10:25 PM
Thanks guys.



Originally posted by Kenn
OMG nice DB benching bro'.......you got those licked! I hadnt realized you had gotten that strong on those, nice work bro


Thanks Kenn, DB bench is one of my fav excercises now. I like them more than BB.

Saint Patrick
11-12-2003, 10:36 PM
Wednesday, 11/12 Abs/Calves

4 Sets Crunches
2 sets Hanging knee raises
2 sets seated calf raises
3 sets sled calf raises

Quick + Dirty, I was in & out in like 30 mins tops.

I've added direct arm work back in, after giving them 3 weeks off.

I'm gonna put deadlifts back on their own day as well, so I'm at a 5-day split again.

cphafner
11-13-2003, 06:39 AM
cores are looking good. Keep it up man.

Saint Patrick
11-13-2003, 09:59 PM
Thursday, 11/13 Chest

BB Bench:

135 x 6, 275 X 1! (PR), 225 x 6

Flat DB Bench:

95's x 6, 85's x 6, 85's x 6

HS Wide Chest Press:

100/side x 8, x 8, x 6

Machine Flyes:

120 x 8, 120 x 8, 140 x 6

(10 min break waiting for equipment)

Cable Crossovers:
70 x 10, 80 x 10, 80 x 10, 70 x 10


I'm so happy I could hump a goat. It's almost as cool as when I hit the 405 on deads. I could feel it tonight on my way to the gym, I was all psyched up.

I haven't done incline in like a year. I think I'll try them again.

Song for the day: Pantera - Mouth for War

JUSBU
11-13-2003, 10:07 PM
Congrats on your PR.:thumbup:

Manveet
11-13-2003, 10:41 PM
congrats as well Patty!

Big o Boy
11-13-2003, 11:19 PM
you da man! Tear up dat goat!

Scott S
11-13-2003, 11:35 PM
w00t! 275 was your big goal for the bulk wasn't it? Way to go! :thumbup:

(Nice DB pressing too.)

Coke
11-14-2003, 08:38 AM
Really great chest work...glad to see you pull off the 275 bench - props for days bro! - :)

chops
11-14-2003, 12:13 PM
http://exoticpets.about.com/library/photogallery/sassy1goat.jpg

Saint Patrick
11-14-2003, 12:23 PM
:hump:

ryan1117
11-14-2003, 12:32 PM
Nice job with the PR

HahnB
11-14-2003, 02:18 PM
mmmm 275 bench:drooling:

Xand
11-14-2003, 03:13 PM
Nice Benching. Good Flyes too.

Saint Patrick
11-15-2003, 04:46 PM
Saturday 11/15 Quick & Filthy Arm workout

ok, so I got out of bed at like 10am, asked my son if he wanted to go to the gym, and he said no. I figured that's alright, I'd just go tomorrow. so we're driving to the movie theater on the other side of town to pick up some tickets for Looney Toons around 12:15, about 45 mins before the day care @ the gym closes, then he goes "I wanna go to the gym daddy!". So I'm like "grrrrr WTF" and turn around in the middle of the street, go back home to grab a protein shake & towel, and floor it all the way across town to starbucks for a quad espresso w/ some ice cubes so I didn't have to wait for it to cool off, drank the espresso in like 30 seconds, woke my ass up, then across the street to the gym. My water intake was zero when I started working out and I was wearing a t-shirt and jeans because I had no time to change.

So by the time we get there, it's like 12:40, and the day care closes at 1pm. Needless to say I had very little time in between sets.

DB Preachers:

35 x 6, 30 x 8, 30 x 8, 25 x 8, 25 x 8

DB Hammer Curls:

35 x 10 x 2 sets

OH DB extensions:

80 x 10, 80 x 6

2-Pulley Cable press downs:

150 x 8, 150 x 7 + 1 cheated,

Drop set: 150 x 10, + 120 x 8 + 90 x 8 + 70 x 10 + 50 x 10


And I'm spent.

I'm off to go see Looney Toons, and then probably come back home & play some Nintendo w/ the lad before dinner.

Maki Riddington
11-15-2003, 06:09 PM
Children are fun eh?

Xand
11-15-2003, 10:36 PM
Great story. It's great you spend so much time with your kid. they're only young once.

Saint Patrick
11-16-2003, 09:32 PM
Thanks Xand. It's kinda hard being a weekend dad, but I do what I can.

Sunday, 11/16 Deads & Cleans

Hang Cleans:

95 x 8, 115 x 6, 115 x 5, 135 x 2

Deadlifts:

315 x 3, 315 x 1, 225 x 6, 225 x 10

More Hang Cleans:

115 x 6, 95 x 8, 95 x 8


This was my first time doing any sort of cleans, and I really liked them. Next time I'll do the deads first though.

I've added FOC's & Glucosamine/MSM to my arsenal of supps.

Weight: 200 lbs (yeah that's right muthafukkaz)

Song for the Day: Pink Floyd - Money

Scott S
11-17-2003, 06:42 AM
w00t! Grats again, for breaking 200! :thumbup:

cphafner
11-17-2003, 06:52 AM
congrats on 200!

Big o Boy
11-17-2003, 01:23 PM
you've broke 200 before? Anyway, gratz on that. I hope to break 200 someday.

Saint Patrick
11-17-2003, 01:49 PM
Originally posted by Big o Boy
you've broke 200 before?


Nope, I'm bigger now than ever before :strong:

Scott S
11-17-2003, 02:01 PM
BoB: I'd just congratulated him on his bench PR. That's what I was talking about. :)





*slaughters a bowl of Kashi in celebration


hmm...

Big o Boy
11-17-2003, 02:06 PM
Oh my bad dude. That's awesome!

*slaughters himself in celebration and humiliation



hmm..

Mik
11-17-2003, 02:28 PM
Grats on hitting 2 bills Patty! Bastardo!:D

Alke
11-17-2003, 04:17 PM
damn, you broke 200 before me! I'm guessing I still gots 3 more weeks before I get there......

Saint Patrick
11-17-2003, 11:27 PM
Thanks Guys. I'm going to bulk for another 3-4 weeks, and then start my cut.

Today is my only off day this week until friday.

Tomorrow is Chest/Abs, Wed Is Legs, and Thursday is Back/Delts.

Big o Boy
11-17-2003, 11:29 PM
Dang... cutting already in the winter? What's your goal weight after you cut, btw?

Xand
11-17-2003, 11:31 PM
Congrats on breaking 200. I'd like to know what you think of the MSM after a couple of weeks.

Saint Patrick
11-17-2003, 11:47 PM
Originally posted by Big o Boy
Dang... cutting already in the winter? What's your goal weight after you cut, btw?


Well I'm going to start cutting when I hit the 205-210 range, and then I'll cut down the mid 180's.

Saint Patrick
11-18-2003, 10:48 PM
Tuesday, 11/18 Chest/Abs

Flat DB Bench:

45's x 8 (warm-up) 95's x 8, 90's x 6, 90's x 4, 80's x 6, 70's x 10

meh.

Reverse Grip BB Bench:

135 x 8, 155 x 6

HS Wide Chest Press:

115/side x 8, x 4, 90/side x 5

Cable Crossovers:
80 x 8, 70 x 10, 70 x 10, 70 x 8

4 Sets Floor Crunches

2 Sets Hanging Leg Raises


DAMN. Strength diminished really quickly on the bench this week. Usually I work chest towards the end of the week, but I'm leaving for Reno on friday, so I had to squeeze it in here.


Song for the day: Boston - Long Time

rookiebldr
11-18-2003, 10:53 PM
Have fun at Reno, make sure you win big. :D :D

Saint Patrick
11-19-2003, 01:18 AM
Thanks Rookie, I'm looking forward to 3 days of smokin', drinkin' and gamblin'.

I think my best odds are at the buffet tables though.

Breakfast Buffet
Lunch Buffet
Dinner Buffet

Good thing I'm bulking :D



Edit: I almost forgot about the all you can eat sushi for $20. Yum.

Saint Patrick
11-19-2003, 09:54 PM
9/19 Wheels

Squats:

135 x 8, 225 x 8, 225 x 8

Yeah, I know, weak. I'm still working on getting some good form down. I don't think my leg strength is in question, but rather that my squat technique is crappy.

Horizontal Leg Press:

8P x 8 10P x 12, 12P x 10, 12P x 8

I like this better than the 45 degree Leg Press. It just feels more comfortable. Besides, I can push more weight which helps boost my ego :D

Hack Sled Calf Raises @ 5PPS:

x 25, x 20, x 15, x 15

Lying Leg Curls:

140 x 8 x 2 sets

Leg Extensions:

250 x 15, 250 x 10


Tomorrow is Back/Delt.


Song for the Day: Def Leppard - Rocket

Big o Boy
11-19-2003, 11:06 PM
Nice DB Benching there. 95x8 is awesome. Nice leg pressing there, too. I hear ya on the squat form. It's killin' me. My body was not meant to go down upright on the squats. My back HAS to bend, or I'm not getting there. Oh well. I guess some people are squatters and some aren't. (like females and males... hahaha. well I thought it was funny)

Saint Patrick
11-20-2003, 09:30 PM
Thursday, 11/20 Back/Shoulders

Seated DB Press:

80's x 6, 70's x 7, 65's x 6

That set of 80's was a mother.

Pull-Ups:

BW x 9, BW x 6, BW x 6

BB Rows:

135 x 8, 175 x 6, 155 x 8, 155 x 10

Upright Rows on Smith:

115 x 10 x 3 sets

Reverse Pec Dec:

70 x 10, 90 x 6 + 2 cheated, 80 x 10, 80 x 15


Time to go pack my stuff, my flight leaves @ 3pm tomorrow, so I'm gonna try to squeeze in a quick arm session in the morning.

Dinner tonight is Baked King Salmon & Pan-Seared Asparagus.

Coke
11-22-2003, 09:16 AM
Getting 80's on the db press = Nice

...have a great time in Reno bro! - :)

Saint Patrick
11-24-2003, 04:42 PM
Friday, 11/21 Arms

DB Preachers:

35 x 8, 30 x 8, 30 x 8, 25 x 8

DB Hammer Curls:

35 x 10, 35 x 8

OH DB extensions:

80 x 8, 80 x 6, 70 x 10

EZ-Bar Lying Skullcrushers:

75 x 8, 75 x 6, 65 x 10 + SS CG bench x 10