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debussy
01-03-2004, 02:25 PM
Hi guys, I decided to start a work journal for winter break. Man, college has really put the roll on me. I started out around 145lbs Freshman year. Currently a Junior, I've inflated to a plump 175lbs.

Current State: 5'8" 175lbs.

Short term goals: 170lbs. Realistically, I want to shed five lbs by the end of break (a one month period). I also want to gain a little strength back.

Here is my regimen: Please ring in with any suggestion/comments.
Everyday: Either run or ride my bike.
Monday: Chest and triceps. Really heavy weight.
Wednesday: Rows, Pull ups, Etc...
Friday: Deadlift and power clean.
Weekend: If I can find some equipment for Squats, I'll fit them in for the weekend.

I'm going to stop eating at night. Also, I'm going to try to reduce my carbohydrate intake.

Goals by the end of the month:
Bench - 225lbs
Squat - 275lbs
Deadlift - 245lbs
8 pullups.

It's about time to put some Chinese pride back into the UMass weight rooms.

Long term goals (end of the semester):
Bench - 255lbs
Squat - 315lbs
Deadlift - 275lbs
15 pullups.
Fit into my size 32s again at 160lbs! :smoke:

I know they are pretty low numbers, but I'm just trying to be realistic. I'm a lazy person. Hopefully I can really get down to 160lbs. :burger:

Sounds pretty reasonable. Deadlift might take some work. It's never been my strong point.

Today:
Flat Bench: 155 x 6 (3 sets)
Incline Bench: 135 x 6 (3 sets)
Close grip: 105 x 8 (3 sets)

Shane
01-03-2004, 05:38 PM
:spam: Good luck with the new journal debussy. :smoke:

Allenronm
01-03-2004, 05:48 PM
good luck, and feel free to check out my journal (link is below).

jaydx
01-04-2004, 11:02 AM
hey, nice to see someone from umass on here. good luck with everything!
assuming you have a car up there, and hopefully a little money, head on down to kidsports on rt. 9, its so much better then those nasty umass weight rooms.
also, on a non-related to lifting note, dont forget to visit Delta Upsilon this semester!(good times)

debussy
01-05-2004, 04:41 PM
Schedule is a little off...

Monday:
BB Rows - 100 x 10 - 3 sets

John0101
01-06-2004, 10:51 AM
congratz on starting a journal, I know you been lurking around here for a while. Alright man, I'm going to have to call you on your BS here, I know your MUCH STRONGER then you are on your lifts right now. I.E. "Flat Bench: 155 x 6 (3 sets)", that is an insult to what you have worked for last year. You were repping 185 for sets and now your 10 pounds heavier and weaker? Stop slacking off and start liftin.

Well anyways if you are going to combine oly lifts w/powerliftin lifts I suggest some research. Clean & Jerk, even thou it doesn't intensity work a single muscle it does involve a lot of different muscles. People do oly lifts several times a day (day&night) everyday. But becareful with you apply it to powerlifin lifts. And if your serious about losing weight, start counting your cals not just your carbs.

debussy
01-06-2004, 04:27 PM
Today was a rough one. I only slept one hour last night.

Clean, Jerk, Snatch... 85 x 6 - 3 sets
95 x 3

I was feelin pretty strong, until....

Lunges... 25 x 10 - 2 sets

Then exhaustion hit. I felt lighteheaded and felt like I wanted to throw up, so I threw in the towel at that point. :mad:
I was hoping to hit up the bike today too. But I think it might be best for me to sleep well tonight and just do better next session.

After taking a little break, I decided to do a 1RM for my bench. I threw on 195 and messed up the form, and strained my chest a little bit. 195 was successful, but I decided not to do 205 even though I'm pretty sure it would have gone up. 2.5 weeks to reach my goals... the pressure is on :strong:

debussy
01-10-2004, 11:03 AM
177lbs after breakfast.

Bench 155 x 10
Rows 85 x 10, 105 x 10
Deadlift, 155 x 10
Lunges 25 x 10
Pullups 3, 3, 3
Shoulders 50 x 6, 25 x 10
Triceps 15 x 8, 15 x 8

Although I had a decent night of sleep, I still felt kind of sick today. Felt like kind of weak and wanted to throw up. Prolly catching the flu. Doesn't help doing these big exercises back to back while I'm out of shape. Still too cold to ride my bike outside (7 degrees out). :spam:

Hoping next workout will look like this...
Bench 165 x 10
Rows 105 x 10, 115 x 10
Deadlift 175 x 10 ... I feel like I'm going to be improving a lot in this soon
Lunges 30 x 5, 30 x 5 ... gonna split this up.
i don't have the cardio to do 10 straight.
Pullups 4, 4, 4
Shoulders 50 x 8, 25 x 12
Triceps 20 x 10, 20 x 10

I was definitely feeling weak today... I could have done better.

debussy
01-12-2004, 10:11 PM
Bench - 165 x 10 ... tough
Deadlift - 175 x 10 ... not too bad
Rows - 95 x 10, 105 x 10 ... could have done more
Military BB - 80 x 10, 80 x 8 ... gonna try more next time
Triceps - 20 x 12

I was tired so I skipped leg work .. tuttut
I'm starting to find the proper weight to use on my lifts, which is cool.
I'm gonna alternate between Rows and Pullups so I don't overwork my back.

Max-Mex
01-13-2004, 04:31 AM
Don't worry so much about the cardio. Unless you want to be cardiovascular healthy, it's really not absolutely necessary. I'd concentrate more on the weights and especially on the diet.

I agree, it's too damn cold to be riding a bike outside. I love riding my bikes but the cold puts that thought out real fast. Good luck on reaching your goals.

John0101
01-14-2004, 11:26 AM
Bench still looks strong. Anyways, keep on going and your goals will be within your reach soon enough.

debussy
01-16-2004, 11:01 AM
Weight: 177.5 :help:

Bench: 165 x 10 ... TOUGH!
Row: 115 x 10 - 2 sets ... felt good
Deadlift: 185 x 10 ... tough work, felt like throwing up
BB Military Press: 100 x 10 ... cheated a little bit
Close Grip Bench: 105 x 10
Triceps: 20 x 12

Last day of HST for me. Full body workouts make me want to throw up. Plus, I think this is the wrong type of routine for the goal I'm trying to reach.

John0101
01-16-2004, 11:25 AM
The routine looks kinda of lacking, 1 set for chest, 2 sets for back, 1 set for legs, 1 set for shoulders, and a total of 4 working sets for tris. Repeated this for 3xWeek sounds like undertraining to me.

Change the routine man.

debussy
01-17-2004, 01:01 PM
Last night was a bad one. I think I messed up my diet pretty bad. Ate a healthy dinner with the family, then went over to my friend's. Thats where it all went bad, drank and smoked until 2am. When I got back I had the munchies so I ate three pieces of cake an passed out. GUILT ahhh. I feel like my bitch tits got bigger.

debussy
01-18-2004, 08:17 PM
Weight (after dinner at a buffet): 178.5 :cry:

Gonna work on form. Havent done legs in a while. tuttut

Squats - 135 x 12 ... using a box to make sure i'm going parallel
155 x 10
155 x 10

Pretty weak leg day. I tried doing hack squats, but I can't get the form down right. I'm gonna go back on a 3 or 4 day split. I need to start watching my diet and counting my calories. And just eating less... damn it

debussy
01-20-2004, 01:51 PM
Weight (after bowl of ceral): 176.5
Hrm.... I need to start weighing myself at a set time.
I must have eaten a lot at that buffet last time.

Speed day

Flat Bench: 115 x 8 x 3
Incline Bench: 115 x 8 x 3
DB Military: 30 x 10 x 3
Triceps: 20 x 12 x 3
Rows: 95 x 10 x 3

John0101
01-21-2004, 08:06 PM
Congratz on the weight loss, 1lb a week is a great start. Why did you do 16 total sets for speed?

debussy
01-21-2004, 08:21 PM
Oh man, just had a big big dinner for Chinese New Years. I'm interested to see how much I weigh in the morning. Going for this tomorrow: http://www.elitefts.com/documents/bobyoungs-sampleworkout.htm

debussy
01-22-2004, 08:54 PM
Weight: 176.5 After a long day...

going back to school soon... i don't think I reached all my goals though. But i feel ok about my venture back into lifting again. i'm ready to start lifting hard at school. that was the main purpose of this break.

deadlifts: 135 x 6, 185 x 4, 205 x 4, 225 x 4, 235 x 4
i think i had more on the DL's ... but i was losing my grip. next time im going to use some gloves or some chalk

squats: 135 x 10, 155 x 6, 185 x 6, 205 x 6
i feel like should go a little heavier next time

bb rows: 95 x 8, 115 x 6, 125 x 6, 125 x 6
i definitely could have used more weight... lower back was too sore to do anything

damn, i was brain dead today. i should not have done the exercises in this order. my lower break was fried after dl's and it was really hard to do squats and rows. ahhh... gotta use my head next time.

John0101
01-23-2004, 10:47 AM
Congrats on breaking the cherry and going heavy on deadlift, they are is the single best measure of raw strength, better then bench and even better then squats. Chalk/straps/gloves really do help in the grip area but soon enough your'll be able to crush light objects with the raw strength of your grip.

debussy
01-24-2004, 01:28 AM
Going back to school on Sunday. I'm going to get in one more workout tomorrow. It's gonna be a ME Bench day. Today I was bored so I did this:

Bench: 135 x 6, 205 x 1, 215 x 1

So here is an overview of my progress for the winter break...

Goals/Actual: Bench 225/215
Deadlift 245/235 x 4
Squat 275/205 x 6
Weight 170/176.5

So the weight was really tough to deal with... it was really too cold outside to do any exercise. I'm beginning to improve my diet, so I should be seeing some very gradual weight loss over the semester.

debussy
01-24-2004, 01:46 PM
Weight after breakfast: 177 :(

Flat Bench: 135 x 6, 175 x 4, 185 x 3, 155 x 8
Incline Bench: 155 x 6, 165 x 4, 135 x 8
BB Military: 105 x 6, 85 x 8, 85 x 8
Close Grip: 105 x 10, 115 x 8, 115 x 8

John0101
01-28-2004, 05:14 PM
lams a weak bitch, it was funny to watch him do those clean&jerk totally wrong

debussy
01-28-2004, 05:29 PM
Weight: ? (gotta buy a scale for school)

DL: 135 x 6, 185 x 6, 225 x 4, 225 x 4... need grip
Squats: 135 x 8, 155 x 8, 155 x 8, 155 x 8 ... was working on form for deeper squats... pretty light

Felt like today was lacking... probably because it was haha

7:28PM
Fat 33g 21%
Carbs 155g 43%
Protein 122g 36%

Cals 1405

Gonna cram some more protein down the shoot before I go to bed.

debussy
01-29-2004, 05:11 PM
Weight 177.5

Bench went something like this:
Board Press: 135 x 6, 165 x 3, 175 x 3, 185 x 3, 205 x 1
Bench Press: 210 x FAIL, 195 x 1, 205 x 1

OH Tri Extension: 20 x 10, 30 x 2
Tri Pulldown: ? x 10 x 2
Pullups: BW x 3 x 3
Front Raises(?): 45 x 6 x 2
Lateral Raises: 20 x 10

debussy
02-02-2004, 06:33 PM
Sunday: Speed Squat/Back

Went something like this...

Squats: 135 x 2 x 12
DL: 135 x 2 x 10
Situps: 10 x BW, 2.5 x 10, 5 x 8, 10 x 3
Farmer Walk: 75, 85, 80, (?)

Today: Speed Bench

Bench: 115 x 3 x 12
Skulll Crushers: 55 x 10, x 10, x 10
Tri Pushdown(?): ? x 8, ? x 8
Pullups, BW x 5, BW x 4, BW x 3
Biceps: 20 x ?, 20 x ? (Quick ones)
Lateral Raises: 20 x 10, 20 x10
Front Raises, 45 x 6

debussy
02-02-2004, 09:42 PM
F**K ... weight is up to 179lbs... i dont know where im going wrong with my cut. i figure 1900cals is great for a cut.

progress pics of a fatass:

back (http://www-unix.oit.umass.edu/~jleung/Picture 003s.jpg) my waist really isnt that fat... i messed up the pose and was bending forward a lot
front (http://www-unix.oit.umass.edu/~jleung/Picture 004s.jpg)
side (http://www-unix.oit.umass.edu/~jleung/Picture 005s.jpg)
leg 1 (http://www-unix.oit.umass.edu/~jleung/Picture 006s.jpg)
leg 2 (http://www-unix.oit.umass.edu/~jleung/Picture 007s.jpg)

debussy
02-04-2004, 05:53 PM
Weight: 178.5 ... ****, im gonna give up on the cut soon.

Squat: 135x6, 185x3, 205x3, 225x1, 235x1, 245x1, 255x1
DL: 135x6, 185x1, 225x1, 235x1, 245x1, 255x1, 265x1
Hyperextensions: BW5/10x5/ BW3 - 3 sets

pretty psyched about ME Bench tomorrow... westside is in full effect.

debussy
02-05-2004, 05:29 PM
Weight: 181 bloated with water... **** me

Bench: 135x6, 185x3, 205x1, 215x1, 225 (miss) .. almost had 225
Board Press: 185 x 3 (2), 185 x 3 (2), 205 x 3 (4), 205 x 3 (4)
BB Rows: 135 x 6, 135 x 6, 145 x 6, 145 x 6 ... alternating grips
Front Raise: 45 x 6, 45 x 6
Lat Raise: 25 x 10, 30 x 8
Triceps: 12 reps, 2 sets, light work

Westside is reaping results...

debussy
02-07-2004, 02:17 PM
Weight: Still hovering around 181

Threw in an extra workout today:

Military Press: 95 x 6, 105 x 4
Shrugs: 225 hold, 315 hold, 315 hold
Abs: 3 sets of weighted
Hypers: 15 reps, 3 sets
10 minutes of cardio .. yeah weak

Updated semester goals:

(goal/current)
Height: 6'4"/5'8"
Weight: 170/181
Bench: 255/225
Squat: 295/255
Deadlift: 305/265

Total: 855 ... still feeble

Need to go shopping for food today.

debussy
02-10-2004, 10:34 PM
Couple days ago...

Bench: 115 x 3 x 6, 120 x 3
BB Rows: 135 x 6 x 4
Skullcrushers: 55 x 10, 65 x 10, 65 x 10
CGB: 105 x 10, 115 x 10

ME Squaat/DL tomorrow..

debussy
02-11-2004, 06:45 PM
DL: 135x3, 185x3, 225x1, 275x1, 285 x1, 295 (MISS!) i had it... need work on grip

Box Squats: 135 x 6, 225 x 6, 245 x 6, 255 x 6

Hyperextensions: 25 x 6, 25 x 6

Incline Abs: Sad

Couldn't get form on GM's.

ME Bench tomorrow.

debussy
02-12-2004, 06:50 PM
was pretty strong today even though i lacked a lot of sleep

went swimming last night

dont even wanna check my weight

Bench: 135 x 6, 185 x 2, 205 x 1, 220 x 1, 225 x 1
Incline Bench: 135 x 6, 145 x 6, 155 x 6, 155 x 5
Pullups: 5, 5, 2
Front Raise: 45 x 6, 45 x 6
Lat Raise: 25 x 8, 30 x 6
Biceps: 20 x 2 .. fast sets

debussy
02-17-2004, 05:36 PM
damn it, progress was going good until i fell sick. i have a feeling i'll have some catching up to do. missed my speed work outs on the weekend along with lots of homework. :cry:

debussy
02-18-2004, 06:03 PM
pseudo speed day...

speed bench: 115 x 3 x 8 ... damn that was hard
close grip bench: 135 x 8, 155 x 6, 165 x 6, 175 x 5
SLDL: 135 x 3 , 135 x 3, 185 x 3, 185 x 3
BB Rows: 135 x 6, 155 x 6, 155 x 6
Military Press: 30 x 8, 50 x 6

dumb workout... i was still feeling a bit sick. lots of weak asians in there bringing down the morale.

debussy
02-20-2004, 06:38 PM
ME Squat

Squat: 135 x 3, 185 x 3, 225 x 3, 245 x 3, 255 x 3, 265 x 3, 275 x 3
SLDL: 135 x 6, 185 x 6, 225 x 5
Decline Abs: BW x 10 x 3

debussy
02-21-2004, 07:20 PM
ME Bench

Still feeling a little sick

Weight: 178

Bench: 135 x 3, 155 x 3, 185 x 3, 205 x 3
Board Press: 185 x 4, 205 x 4, 205 x 4 ... 3 "boards"
board presses were weak as hell.. need work on them

Triceps: 45 x 8, 60 x 6, 60 x 6 ... overhead db
Lat Pulldown: Heavy x 4, 4, 4, 4
Biceps: Bar x 6, 6, 6

call it a day

debussy
02-24-2004, 03:12 PM
Weight: 178

DL: 135 x 3, 185 x 2, 155 x 2, 155 x 2, 185 x 2
Stood on platform... worked on form and speed

GM: 65 x 6, 95 x 6, 115 x 6, 115 x 6
Working on form

Hypers: BW x 8, 10 x 8, 15 x 8, 15 x 8

Decline Abs: 10, 10, 10

Easy workout today. Cutting down a lot on calories. Going to change my goals for now.

Weight: 170
Bench: 210 x 3
Squat: 275 x 3
DL: 305 x 1

I'll start lifting hard and eating again after I hit 170.

Tomorrow is dynamic bench.

Diet as of 9:11PM:

Egg, Slice WW Bread
1/2 WW Pita, Can of Tuna, Teaspoon Mayo
Slice WW Bread, Pure Maple Syrup
Pasta, Tomato Sauce, Italian Sausage

debussy
02-24-2004, 06:57 PM
Weight: 177.5

Speed Bench: 95 x 3, 135 x 3 x 6
CGBP: 155 x 6, 165 x 6, 165 x 5
Pullups: BW x 5 x 2, BW x 4 x 2
Cable Rows: 1/2 Stack x 6 x 2, 3/4 Stack x 6 x 2

Really weak workout today. I think i needed more tricep work. I'll just blast em hard on ME day. tiiiired today. ****.

Diet:
1/2 Pita, Can of Tuna
Pasta, Meat Sauce

debussy
02-26-2004, 12:11 PM
Liquids:
4 cups of black coffee with minimal sugar
1/4 Gal of Water
4 cups of lemonade

Diet as of 7PM:

1 Serving Rice Pudding
1 Serving Potato Salad
1 Egg
1 Slice WW Bread
1 Serving Pasta w/ Meat Sauce
1/2 Burrito

Did 25 minutes of cardio... got a decent sweat going.

Got bored and tried to max out a board press real quick.

245 x 1 @ 4 boards

tomorrow is gonna be ME DL/Sq ... pretty excited... hopefully my legs arent too tired from all the cardio.

debussy
02-27-2004, 04:43 PM
Deadlift: 135 x 3, 185 x 3, 225 x 1, 255 x 1, 275 x 3, 285 x 3
Squat: 135 x 6, 155 x 6, 185 x 6, 225 x 6

debussy
02-27-2004, 07:23 PM
ME Bench

Weight: 178

Bench: 135 x 3, 155 x 3, 185 x 1, 210 x 2... WEAK!!!
Board Press: 235 x 2 (4 Board), 210 x 3 (2 boards), 225 x MISS (2 boards), 185 x 6 (2 Boards)
BB Row: 135 x 6, 145 x 6, 155 x 6
Triceps: Lifght 10, Heavy 6, Heavy 6
Front Raise: 45 x 6 x 2

debussy
03-01-2004, 07:17 AM
Spring time brings cutting time. I'll start running as soon as I get shoes. I'll probably go on a BB routine for a while.

9AM:
1 piece of WW toast
2 boiled eggs

debussy
03-02-2004, 11:33 PM
Bench: 95 x 6, 135 x 3 x 6
CBBP: 155 x 6, 165 x 6 x 2, 175 x 6, 185 x 4
Pullups: 5, 5,
BB Rows: 135 x 6, 185 x 4, 155 x 6, 135 x 6
Chins Ups: 5, 4, 4,
Front Raises: 45 x 6 x 2
OH Tric: 60 x 8

debussy
03-03-2004, 08:59 PM
Weight: 177lbs ... starving :(

Squat: 135 x 6, 185 x 3 x 6
Deadlift: 135 x 3 x 3, 155 x 3 x 3
GM: 135 x 6 x 2, 155 x 6 x2
Hypers: BW x 12 x 4
Abs: BW x 12 x 3


WEAK F**CKS AT THE GYM GO AWAY.

Maki Riddington
03-04-2004, 11:32 AM
Cool, I just noticed this journal. I have family in your area. Anyways......

debussy
03-04-2004, 05:48 PM
Cool, I just noticed this journal. I have family in your area. Anyways......

hey thanks for visiting my journal. i checked out your articles. theyre a really good contribution to the site. reminds me of how 90% of the people at the gym are injuries are waiting to happen.

debussy
03-04-2004, 07:02 PM
Next week's goals...

Bench: 235 x 1
DL: 305 x 3
Squat: 295 x 3


just caught wind of a legendary chinese kid from the far reaches of umass... 315 x 12 easy... around 405 max.... thats inspiration for me

Jiin10
03-05-2004, 09:48 AM
nice workouts so far in this journal debussy, everything is looking good. dont be so down on yourself as long as you have goals and you stick with them you will progress quickly and get to the point where you want to be, i use to lift over at umass keep working hard bro!

Alke
03-05-2004, 01:55 PM
hey man, your a motivated ****!

pics look better than you think, yeah there is some BF there, but only on the sides, and not that much.

I think you should focus on building some muscle mass then think about cutting.

I dont know how long you been lifting but it looks like your still early in the game which means you would be able to melt some of that fat while buidling muscle, which is why the scales arent that great to use sometimes.

muscle weighs more than fat, so even if your burning fat, the scale will say your gaining weight, so you gottta use pictures and the mirror to make a better judgement.

since your getting stronger and gaining weight, that is good = your changing your body composition, proably burning body fat and this wont show up on a scale.

also, you wont be able to see the changes yourself right away in the mirror, which is why pics are great, take them every month and look at them next to each other. It is easier to see the progress this way, plus this site is grat at objective feedback.

My advice would be to eat good, lift hard and ignore the scale for a while. Build some strength and muscle mass first. Keep up the hard work man!

Hercule
03-05-2004, 03:00 PM
You've been using the same movement for too long. 3 weeks should be the max for the ME movement, otherwise you will fry your CNS. Try doing board presses for your bench ME, and something like GM's for your squat/dl ME. Good job man. YOu've been gaining strength fast.

debussy
03-05-2004, 03:00 PM
Hey kenn, thanks for dropping by the journal. I agree with you about the burning off of fat and development of muscle. I'm just going to keep working out harder, eat healthy, and through in that occaisional cardio.

debussy
03-05-2004, 03:04 PM
Hey Hercule, thanks for the suggestions. I was actually worried about frying my CNS too. I noticed that I hit a small plateau in my lifting. Anyway, I just learned how to do GM's, so I'll be doing those for a few weeks. Board presses... I'm going to start doing those next ME session. What other ME Bench and DL/SQ exercises do you recommend? Incline bench?

debussy
03-05-2004, 03:23 PM
I couldn't wait until sunday... so i snuck in an extra workout:

Military Press: 25 x 8, 50 x 6, 55 x 6 x 2
Lat Raises: 25 x 6 x 3
Bench: 135 x 6 warmup
2 Board Press: 225 x 1 (easily), 250 x 1 (miss)



I love ME days...

SUNDAY:
ME Bench

Max Flat: 230 x 1, 235 x 1 MISS, 235 x 1 MISS
2 Board Bench: 225 x 3, 235 MISS
Incline CGBP: 135 x 6, 145 x 6, 145 x 5
BB Row: 135 x 6, 155 x 6, 165 x 6
Pullups: 5
Chinups: 5, 5, 4
Front Raise: 45 x 6 x 2
Lat Raise: 20 x 8, 25 x 6, 20 x 8

Quite a depressing day... I did not get the 235 I was hoping for. The first try was just horrible. I strained my abs pretty bad on the first try. The second try, I felt it was going up. The bar was stuck about 6" off my chest. I gave it the good fight until I pulled an ass muscle.

Next time, I promise I'm doing soley board presses. No more messsing around with flat bench. My CNS is definitely fried and I feel that I'm starting to plateau.

Hercule
03-05-2004, 04:53 PM
Here is a list of ME BEnch and Squat/DL exercises-

Bench-
Board Presses
Pin Presses
Decline Presses
Incline Presses
CG Presses
Floor Presses

Squat/DL-
High Box Squats
Low Box Squats
Bent Over Goodmornings
Arched Back Good Mornings
Rounded Back Good MOrnings
Suspended Good Mornings
Deadlifts
Deadlifts off Plates
Partial Deadlifts
Romanian Deadlifts
Zercher Squats

There are plenty of choices, and these are all I can think of off the top of my head.

debussy
03-07-2004, 02:20 PM
considering this routine, since im a beginner... its much simpler than westside:
http://www.powerlifting.com/forum/messageview.cfm?fID=3&tID=1399

this is really interesting too:
http://www.powerlifting.com/forum/messageview.cfm?fID=3&tID=1400

comments anyone? westside has definitely done well for me... but i think its a little too advanced for me. any suggestions? this looks like a solid routine.

debussy
03-08-2004, 01:07 PM
Weak ass day... very disappointed

All of this was done sumo...

Warmup DL: 135 x 3, 155 x 3, 185 x 1, 225 x 1, 245 x 1, 275 x 1

Main Event DL: 305 (MISS), 295 x 1 (Lost grip on 2nd rep)

Done conventional...

Warm down DL: 185 x 6

OK.... so... 305 came up pretty fast... except my hands were greasy and I lost it while I tried to lock out. I need to work on my grip and use chalk next time. I feel so ripped off.

Alke
03-08-2004, 01:39 PM
hey debussy, I think you will like the 5x5 routines with 3x8 for assistance work routines. There might be something to progressing too fast in lifts, and the 5x5 will give your body some time to adjust to your new stength levels you acquired with westside if your feeling like you need a change.

for myself, my gains have been progressively increasing on this bulk, and I am learning that some days backing off is better than pushing forward every week. I do have scheduled "light" weeks, but sometimes my body just doesnt want to wait, and I go light on days Im "supposed" to go heavy.

the 5x5 routines your looking at would be better suited to building more mass as well, and then you can go back to westside after a few months of 5x5.

either way, your lifts are very strong man, westside or 5x5, keep it up!

debussy
03-08-2004, 01:49 PM
hey kenn, i appreciate the advice. i try to take in all the suggestion people give me since im a newbie. with that, i think ill try the 5x5 routine for a while.
i noticed that your lifts for may '03 were pretty similar to mine. im just wondering, have you had any trouble with grip when deadlifting? i think your advice is good... and i need to get used to big weight with 5x5... for example, let my grip catch up to everything else before i proceed to move bigger weight.

Alke
03-08-2004, 03:18 PM
grip? I sure did notice grip slipping with heavier weights. I didnt sweat this much either, but as soon as I up the intensity or start pulling more, seems I sweat more.

chalk helped IMMENSELY with grip. its like your hand is glued to the bar, and even if you DO lose your grip, you know it is due to grip strength and not because of sweat. get some chalk and you shoud have no more grip issues for a while.

there is a few journals using 5x5, I cant think of them right now, but maybe a search will find them.

and that hercule fellow really knows his sh!t when it comes to westside......

debussy
03-10-2004, 03:00 PM
CGBP Incline: 135 x 6, 135 x6
CBGP Flat: 185 x 4, 135 x 11
Chinups: BW x 5 x 3

Felt sooo weak today... been staying up studying... diet has been bad... ahh

In order to reach my semester goals, I'm gonna start pumping hard with this 10 week plan for the big 3:
Wk01: 165 x 5 x 5 / 235 x 5 x 5 / 265 x 3 x 5
Wk02: 175 x 5 x 5 / 245 x 5 x 5 / 225 x 5 x 5
Wk03: 185 x 5 x 5 / 255 x 5 x 5 / 275 x 3 x 5
Wk04: 185 x 5 x 3 / 265 x 5 x 3 / 235 x 5 x 5
Wk05: 195 x 5 x 3 / 275 x 5 x 3 / 285 x 3 x 3
Wk06: 205 x 5 x 3 / 285 x 5 x 3 / 245 x 5 x 5
Wk07: 205 x 3 x 3 / 295 x 3 x 3 / 295 x 3 x 3
Wk08: 215 x 3 x 3 / 305 x 3 x 3 / 255 x 5 x 5
Wk09: 215 x 3 x 1 / 305 x 3 x 1 / 305 x 3 x 3
Wk10: 225 x 3 x 1 / 315 x 3 x 1 / 315 x 3 x 1

Target Total: ~915

New Split:
---------
Monday: Bench, CGBP, Chinups, Pullups, Push Press
Tuesday: Hang Cleans, Parallel Squat, Lunges, Abs
Thursday: Speed Bench, Triceps, Chinups, Pullups, Push Press
Saturday: Deadlift, GM, Reverse Hyper, Grip work

For deadlifts, im going to switch up different variations every other week. Also, I probably wont go heavy on them every week.

I'm pretty confident I will reach my deadlift and squat goals. I'm especially confident about deadlifts because I'm almost positive that grip is what's holding me back. However, I think a good goal for my bench seems to be a 245-250 1RM max "to settle with". We'll see how this goes.

Jiin10
03-12-2004, 07:03 AM
good luck with your ten week plan. looks pretty good so far just stick with it!
i always find it very effective to write down my goals, and stick with them, if i start to fall back i just look at what i wrote down for some motivation..good luck with the training and keep us updated.

debussy
03-13-2004, 07:02 PM
thanks for the motivational words jiin.

been sick lately because of staying up for days straight.

decided to go to the gym today regardless... things looked really weak.

deadlift: 135 x 6, 225 x 5 x 4, 225 x 2

i was using the mirrors and i realized that my form needs work. not keeping the back straight enough.

good mornings: 95 x 6, 135 x 6 x 2

my form was pretty good on the gm's

I did some hyper extensions and some pullups and some pull downs...
my friend's dad taught us how to isolate the lats on pull downs... worked really well

then i did some squats to check my form... looked good
squats: 135 x 6 x 2, 185 x 6 x 2

was bored so i benched a little...
bench: 175 x 12

ogarchamplin
03-13-2004, 09:43 PM
Hey since you stopped by my journal i thought i would check yours out. I love the gym work that you are doing. As far as your diet do you track what you eat with a program like www.fitday.com? i was just wondering i would like to see how and what you are eating.

debussy
03-14-2004, 09:05 AM
hey man, thanks for dropping by. as to your questio nabout fitday... yes, i do use fitday to track what i eat. i used fitday for a couple of weeks until i got into the groove of my diet. i knew approximiately how many cals/carbs/prot/fat the things i ate contained and i stopped using fitday. you can get a feel for how many calories you are taking in. recently, i havent been eating so well because i was hopped up on ephedrine studying for exams. it really messed up my appetite and sleeping.

usually my diet goes something like this:

a bowl of puffed wheat/rice with milk and a little honey.
tuna/sardines for lunch
snacks could be spinach with a little dressing ... or a couple of hard boiled eggs
chicken/beef with rice/pasta for dinner.


Hey since you stopped by my journal i thought i would check yours out. I love the gym work that you are doing. As far as your diet do you track what you eat with a program like www.fitday.com? i was just wondering i would like to see how and what you are eating.

Jiin10
03-14-2004, 10:20 AM
try doing some light weights with the deadlifts until you perfect the technique. it takes much practice but once you get it down the deadlifts will be much more effective.

to isolate the lats with the pulldown feels like the sh*t, im glad you guys know how to hit the muscle now, feel it burn hahahahha!

debussy
03-14-2004, 05:18 PM
hey man, we were working out with my friend's 50+ year old dad. hes like 5'5" 145lbs, and pure muscles. he taught us that we had to keep our shoulders stationary when performing the lat pulldown. oh yeah, just curious.. i remember you mentioning that you hurt yourself deadlifting. how much weight were you pulling when you got injured?


try doing some light weights with the deadlifts until you perfect the technique. it takes much practice but once you get it down the deadlifts will be much more effective.

to isolate the lats with the pulldown feels like the sh*t, im glad you guys know how to hit the muscle now, feel it burn hahahahha!

Jiin10
03-14-2004, 09:37 PM
i was deadlifting 315 for 3 sets of 6, but the week before i only did around 205, so i think i jumped up too soon, and it was too much weight for me. I was doing strict form, but i had to have pulled something because that hurt me for 2 weeks and it wasnt lifting pain it was some type of back strain.

debussy
03-15-2004, 05:14 PM
Starting my 5x5...

Bench: 175 x 5 x 5
CGBP: 155 x 6 x 3
BB Rows: 135 x 8, 145 x 8, 155 x 8
BB Preacher Curls: 60 x 3, 4, 3, 5, 5
Push Press: 85 x 3 x 5, 135 x 1... practicing form

Equipment in the basement is limited so i didnt do pullups and chinups.
Bench was kind of heavy.
CGBP was feeling pretty weak.
BB Rows were feeling light.
Curls ... eh
Push Presses felt nice... just trying to get the form down.

Alke
03-15-2004, 08:30 PM
nice start man,

rows look good. How much weight you use on your chins and pull-ups?

debussy
03-16-2004, 10:54 AM
hehehe how much weight kenn? do you forget that im a fatty? seriously kenn... bw is enough weight for now. i can only pull off about 6 reps with bw. one day though, i will be using weight.


nice start man,

rows look good. How much weight you use on your chins and pull-ups?

debussy
03-17-2004, 08:14 PM
Today:

45 minutes of exercise bike.

diet:
ramen, 2 waffles
rice, beef, vegies, scallops
bowl cereal, banana
granola bar
slice of ww bread + pb

ogarchamplin
03-17-2004, 09:29 PM
Today:


diet:
ramen,

With or without the seasoning packet?

debussy
03-17-2004, 10:21 PM
With or without the seasoning packet?
with seasoning packet :(

i had to cheat... since the beginning of the semester i hadnt even touched a bag of ramen. it just tastes so good sometimes... all that sodium :drooling:

bill
03-17-2004, 11:17 PM
Debussy, hi thanks for dropping in ,good luck with your goals on lifting
I don't see much protein in the diet though?

Alke
03-18-2004, 09:41 AM
ahh okay, your rows are getting up there, I wasnt sure if your were using weight yet on pullups/chins. you could probably start adding weight to them now if your doing 6 reps, most people wait till they get around 8 reps.

debussy
03-18-2004, 12:06 PM
bill: yeah, not much protein in the diet... when im at home i dont really control what i eat. i just eat whatever my mom cooks.

kenn: ill try doing some weighted pullups when i get back to school. probably just try like 5 lbs for now.

squat day:

hang cleans: 75 x 5, 115 x 5 x 2
still trying to get the form down... im probably just gonna use this as a warm up for my squats... so nothing too heavy anyway

squats: 135 x 6, 225 x 5, 205 x 5 x 3
squats felt really heavy today... im getting weaker :(

iso holds: 135 x 10 sec x 2
these things are insane!

db lunges: 30 x 6 x 3
getting lazy....

crunches: 25 x 4
im a wuss :D

another thing i learned... my triceps are holding me back from a 235 bench... gotta start blasting them harder from now on.

Jiin10
03-19-2004, 12:21 PM
nice workout what is an iso hold?

debussy
03-19-2004, 12:59 PM
thanks jiin. im not sure if iso hold is the correct term... but i just held the squat at the bottom (parallel) for about 10 seconds. they really really burn haha.

i was jealous of johnny being at the gym... so...

light day:

speed bench: 115 x 6 warmup, 125 x 3 x 6
lat pulldowns: light x 8, medium x 8, heavy x 8
other grip close pulldowns: heavy x 8 x 3
military press: 30 x 8 x 3
oh tri extension: 25 x 8 x 3
light CGBP: 135 x 8 x 3

debussy
03-22-2004, 06:04 PM
another bench day :(

bench: 180 x 5 x 5
pullups: BW x 5 x 3
chinups: BW x 5 x 3
push press: 95 x 6, 115 x 6 x 2, 75 x 8
cgbp: 135 x 8 x 2, 155 x 8 + 1 assist

gonna start doing weighted pullups/chinups in about 2 weeks.
gym was packed again... bunch of people having a lifting party party at the power rack... :(

1/2 bowl chicken soup
1/2 turkey sandwich
2 beef - bean burritos
pork flied lice
banana

as always... lots o coffee

debussy
03-23-2004, 07:16 AM
sleep: 4 hours :read:

diet:
cottage cheese + honey :fart:
cheerios cereal bar
turkey wrap + spinach
rice + pork chop
beef/bean burrito + cottage cheese + spinach
lots of coffee

workout: dl day
dl: 135 x 6, 185 x 3, 225 x 3, 225 x 3, 205 x 3, 205 x 3
gm: 135 x 6, 155 x 6 x 2

my dl form still sucks....
gym was packed as usual... my workout lasted about an hour... shouldnt have taken that long... time to do homework again



this is just a reminder for me... dont pay attention to it:

Monday: Squat, GM, Lunges
Tuesday: Bench, BB Row, Front Raises, Lateral Raises, Triceps
Wednesday: Break.
Thursday: Deadlift, Reverse Hyper, Abs, Grip work
Friday: Speed Bench, Push Press, CGBP, Chinups, Pullups
Sat/Sun: Cardio, Hang Cleans

Jiin10
03-23-2004, 12:16 PM
nice benching but why are you doing your chest with your back?

debussy
03-23-2004, 01:25 PM
well, i workout my back on bench days because i guess i got used to the westside powerlifting routine. its pretty nice, i like it.

John0101
03-23-2004, 08:13 PM
I think you need more protein, weights are looking swoll. Keep up the good work.

debussy
03-23-2004, 08:46 PM
haha not exactly swolll... my deadlift is weak as ****. i was embarassed deadlifting with that big white dude around.

sleep: 0hrs

weight: 178

diet:
tortelli soup, slice of pizza, soda
an ice cold malt beverage :drooling:
turkey wrap
chicken cutlet

i feel so fat...

debussy
03-25-2004, 05:42 PM
weight: 176.5 after a belly full of cereal... not too bad

diet:

1/2 burrito + 1/2 turkey wrap
malt beverage tuttut
grilled chicken + spinach + 2 eggs
cheese cakse :bang:
puffed wheat + honey

im really cheating a lot today.. damn it.. need to cut out the bad food and keep this diet strict and i have a feeling ill see 175 soon.

debussy
03-26-2004, 08:36 AM
diet:
oatmeal
puffed wheat + honey
slice of pizza
pork chops + rice + spinach
burrito + 1/2 sandwich

miscellaneous day:
Bench: 185 x 5 x 5
Rope Tri Ext: 80 x 8, 100 x 6 x 2
Rack Pulls: 135 x 6, 185 x 3, 225 x 3, 275 x 3, 305 (MISS)
BB Row: 135 x 8, 185 x 6 (cheated A LOT), 155 x 8
Static Holds: 405 3 secs, 365, 5 secs, 315 6 secs

305 was a grip problem.... the back was pretty straight... i think my back gets messed up when im coming off the floor... since my back was good for rack pulls.

bill
03-26-2004, 09:40 AM
coffee is good , whats your fav. and whats up with the cottage cheese is that good for you and how did you get used to it. get some sleep.

Alke
03-26-2004, 12:57 PM
diet:

oatmeal


good stuff!

debussy
03-26-2004, 04:35 PM
hey ken, i got two huge containers full of oatmeal. i gotta start eating it more often in the morning... but its a pain in the ass since im always in such a hurry to run to class. i think my cut is coming along... i should be seeing 175 by next week. i just have to make sure ot keep my diet clean.

hey bill, i started eating cottage cheese to clean up my diet and get the protein i need. i usually put it in my tuna wraps or mix it up with fruit to get it down my throat. as far as coffee... i used to buy gourmet stuff, but at the rate i drank it... it got really costly... so now i just buy cheap maxwell, foldgers, whatever is on sale.

bill
03-27-2004, 06:38 AM
maxwell, just got the jack daniels brand i know go figure its pretty good yeah its just coffee but u can add jd to it

debussy
03-27-2004, 01:03 PM
oh ****. they make jd coffee? hahah. i got jd bbq sauce, but i didnt know they had jd coffee. ill definitely try it out after i finish my maxwells.


diet:
chocolate pancakes :)
half sandwich
beef stew + rice
bannana
a cold one


training:
squats: 225 x 5 x 5


---Personal Use
MWF: Morning Workouts!!!

Squat Day: Box Squat 5x5, Good Mornings 3x8, Abs 3x10
Bench Day: Bench 5x5, Push Press 2x8, CGBP 3x8
Back Day: Pullups 3x6, Chinups 3x6, Shrugs 3
Squat Day: Box Squat 5x5, Rack Pulls 8x2, Reverse Hyper 3x10
Bench Day: Bench 5x5, Push Press 2x8, Triceps 3x8
Misc Day: Hang Cleans 3x6, BB Row 3x6, DB Walks 3

debussy
03-28-2004, 01:31 PM
sunday 3/28

diet:
2:00pm - 3 pancakes + milk
6:00pm - burrito
8:00pm - bannana
9:00pm - ramen + 2 eggs + spinach

training:
none


work:
CompSci 287 HW18, (HW19)
CompSci 311 HW4
Stats 515 HW7

time to brew the coffee...

(XXX) = Completed

debussy
03-28-2004, 03:33 PM
monday 3/29


weight: its been a steady 178... been feeling less bloated lately


diet:
9:00am - Oatmeal
11:00am - Banana
1:00pm - Turkey Wrap
2:30pm - Slice of Pizza
7:00pm - Rice, Chicken Breast, Beef + Brocolli, Squash, Corn, Grilled Cheese

training @ 12:00pm:
speed bench: 95 x 8, 125 x 3 x 8
push press: 95 x 6, 115 x 6 x 2
cgbp: 155 x 6, 165 x 6 , 175 x 5 ... ****, i wish i had a spot for my 6th rep

training @ 6:00pm:
db walk: 80 x 3
weak cardio


****, i get up at 8:30 this morning all psyched up to lift and i find out our ****ty gym doesnt open until 11am. i hate this god damn school. im going to find out if i can access the varsity gym asap. i cant have this school hold me back.


goals this week:
(chinups and pullups: BW+5)
(bench: 190 x 5 x 5)
(push press: 100 x 6, 120 x 6 x 2)
cable tri pushdown: 95, x 8, 100 x 8, 105 x 8
(box squat: 185 x 5 x 5 ... test out the waters)
rackpulls: 295 x 3
gm: 135 x 8, 155 x 8 x 2
hang cleans: 125 x 6
bb row: 140 x 8, 150 x 8, 160 x 8

debussy
03-30-2004, 07:22 AM
Tuesday 3/30


Diet:
9:00AM: Cereal + 1/2 Banana
11:00AM: 1/2 Banana + Milk
1:30PM: Turkey Wrap
6:00PM: 1/2 Chicken Cutlet Sandwich
8:00PM: Pork Chop + Spinach + Corn


Training @ 1:00pm:
Pullups: BW + 5 x 5, 5, 4, 2
Chinups: BW + 5 x 4, 4, 4, 3


Lats felt pretty swoll after the workout. I can't wait to do box squats with my milk crate tomorrow. I got a bicep and forearm pump too. An unusual amount of curl jockeys today too. I was on the other end of the gym doing my thing, at least ten people on the other end of the gym near the free weights curling. Spring time brings out all the curl jockeys I guess. Word.


Academics:
Stats 515 HW7
CompSci 287 HW20
CompSci 311 HW4
Thurs 4/8: CompSci 311 Exam

Jiin10
03-30-2004, 08:57 PM
nice workouts lately debussy, good benching and try to get more protein in

debussy
03-31-2004, 07:44 AM
Wednesday 3/31


Diet:
12:15PM: Oatmeal
1:00PM: Banana + Milk
3:00PM: 2 Sausage + Onions + Chese in a wrap
8:00PM: Pasta, Chicken Breast, Meatloaf, Vegetarian Lasgna, Cornbread
9:00PM: 1/2 PB&F Sandwich
11:00PM: Party Time :)


Training @ 6:30PM:
Box Squat: 135 x 5 x 2, 155 x 4, 175 x 4, 185 x 3, 205 x 3 x 2


thanks for the compliment jiin. yeah, ill definitely try to get more protein in... its tough when i gotta make my own meals. sometimes i just dont have the time.

first time doing box squats. trying to learn the form. things felt good so far. ill keep it light next time, then go heavy after that.

****, not gonna lift tomorrow. finally broke up with my bitch girlfriend. whore smacked me in the face. its ok though, she was slowing me down anyway. she had the intellect of a 12 year old.

debussy
04-01-2004, 06:03 AM
Wednesday 4/1:


Sleep: 0


Diet:
7:00AM: Cereal
12:30AM: Rice
2:30AM: Milk
8:30PM: Pork Chop, Spinach, Corn
11:00PM: too much alcohol

Training:
none


Academics:
CompSci 311 HW4 --- DONE!


I feel like a zombie... **** i need sleep.

debussy
04-02-2004, 12:11 PM
Friday 4/2


Sleep: 12 Hrs


Diet: Couldn't hold down any food or liquid for half the day
4:00PM: 2 Burritos
5:00PM: 1/2 Quesidilla
7:30PM: Thai Food - Rice, Veggies, Chicken
10:30PM: 1/2 Quesidilla
11:30PM: Slice of Pizza

Training:
none


Academics:
i feel like a piece of ****... i missed all my classes.


My head hurts... Let's try to get back on track though...

debussy
04-03-2004, 10:41 AM
Saturday 4/3


Weight: 176.5 (Morning weight... all dehydrated)


Sleep: 8 Hrs.


Diet:
12:30PM: Cereal, 1/2 Banana
3:00PM: 1/2 Banana, 2 Burritos, Cottage Cheese, Milk
4:30PM: Junk Food :(
9:00PM: Pork Chop, Spinach, 2 Eggs
3:30AM: Sausage
5:30AM: Cereal

Training @ 1:00PM:
Bench: 190 x 5 x 5
Push Press: 95 x 6, 120 x 6, 125 x 6 x 2
CGBP: 165 x 6 x 2, 175 x 5


Academics:
CopmSci 287 HW21


Workout was pretty strong. I passed out from 5 to 8:30. Something really embarassing happened to me at the gym. I was walking out to squat. When I looked to the left, WTF... its sliding off... i try to compensate by tilting to the right... ****, now the right is falling off... haha, that's when i decided I had to let the weights drop. Luckily, it was only 185 pounds, and the weights were rubbery.... so I didn't get hurt or make too much of a scene.

debussy
04-04-2004, 03:07 PM
Sunday 4/4


Sleep: 8 Hours


Diet:
3:00PM: Cereal
5:00PM: Sausage, Cottage Cheese, Burrito
8:30PM: Rice and misc.


Training @ 4:00PM:
Hang Cleans: 95 x 6, 115 x 5, 125 x 5, 125 x 3
BB Rows: 135 x 6, 155 x 6 x 3
Decline Abs: BW x 10 x 3
Hyperextension: BW x 10 x 2

Grip was struggling today... must be overtraining.
Hang cleans were pretty sad... i need to get the form down or just stop doing them...
BB Rows sucked too... the whole workout was weak
Hopefully I can redeem myself with the squats tomorrow.


Academics:
mad **** to do...

Jiin10
04-04-2004, 07:44 PM
dont feel down on yourself debussy, at least you got in the gym! Did u wake up at 3pm or something? why is your first meal so late in the day? That is not good for you bro, gotta eat more times a day

debussy
04-04-2004, 10:53 PM
Hey whats up. Yeah man, i got up at 3 today, ate something, and got myself to the gym. I felt like ****, but I dragged my ass in there. I get really lazy on the weekends. Sleep late, and too lazy to cook.

debussy
04-04-2004, 11:48 PM
Monday 4/5


Sleep: Not much


Diet:
8:30AM: Eggs, 2 Hash Browns, Bacon
8:00PM: Rice


Training:
none


Academics:
I ****ING HATE COMPSCI


I feel like death... i need sleep
took a nap from 2 to 8 ... **** i needed that sleep bad

Jiin10
04-05-2004, 11:59 AM
gotta sleep to grow debussy, but im not one to talk i should be getting much more sleep, school will kill us!

debussy
04-05-2004, 06:26 PM
hey man, supposedly the those sleepless nights doing homework will pay off in the end... thats why they tell us...

Jiin10
04-05-2004, 09:21 PM
hey man, supposedly the those sleepless nights doing homework will pay off in the end... thats why they tell us...


haha yeah it better pay off bro, im sacrificing too much for it not to pay off!

debussy
04-06-2004, 12:25 PM
Tuesday 4/6


Sleep: 7 Hours


Diet:
2:00PM: Fish n Chips
5:00PM: Coleslaw, Banana
6:00PM: Rice, Pork Chop, Spinach, Egg
10:30PM: Burrito
12:00AM: Cereal
2:30AM: Slice Turkey, Slice Cheese


Training:
none


Academics:
Compsci287... again... **** this class
Start studying for 311


Getting the diet back on schedule... school is killing me, so i got no time to workout... sleep cycle is pretty messed up too

debussy
04-07-2004, 08:35 AM
Wednesday 4/7


Sleep: 5 hours


Diet:
10:30AM: English muffin, Egg,
12:30PM: Oatmeal
2:30PM: 2 Burritos
5:45PM: Turkey Sandwich
7:30PM: Sushi
10:30PM: Roast Beef


Training @ 6:15:
Box Squats: 135 x 4x 2, 155 x 3 x 2, 185, 225 x 2 x 2, 245 x 1 (had 2, but underwear ripped!), 255 x 2, 265 x 0
Rack Pulls: 225 x 1 (too easy), 275 x 1, 295 x 1, 310 x 0 (greasy bar), 310 x 1 (didnt even know i loaded it up lopsided), 315 x 0

The rack pulls were all limited by grip... this sucks...
Box Squats... I think I could have had 265 if i rested more... and had better technique/speed... this is only my second(?) time using the box...

So I'm doing rack pulls in the power rack, and this guy comes over to me and asks me "do you need help putting the weight back?" hahaha wtf... the dude thinks i'm trying to get 315lbs back onto the hooks? ahhh... clueless people, atleast he was being nice.


Academics:
311 Exam tomorrow... ****

bill
04-07-2004, 02:25 PM
Hi debussy, check out the summer squat contest . repeat squats are your friend

ReturnedFire
04-07-2004, 03:28 PM
good luck on sleep and classes dude. :thumbup:

compsci is a killer... i got a 12% on my C++ test in high school... and that's like super easy stuff huh? :(

debussy
04-07-2004, 05:21 PM
bill: whats repeat squats? doing triples? and can you link me to some info on the squat contest... im not sure if ill be ready

jotosuds: yeah man unfortunately i thought compsci was gonna be like c++... i was in for a rude awakaening... ****s hard

John0101
04-07-2004, 06:01 PM
Wednesday 4/7
245 x 1 (had 2, but underwear ripped!)


:zipit:

debussy
04-08-2004, 07:25 AM
Thursday 4/8 - The day of reckoning


Sleep: 5 hours


Diet:
9:15AM: Oatmeal
2:00PM: Sandwich
4:00PM: Slice Turkey, Slice Cheese
7:00PM: Slice Turkey, Slice Cheese
9:00PM: Rice, Chicken, Veg.
1:30AM: Pizza


Training@ 3:00PM:
Bench: 195 x 5 x 5
Push Press: 95 x 6, 115 x 6, 125 x 4 (Hat ****ing fell off), 95 x 6
Incline DB Ext: 20 x 6, 35 x 3, 30 x 4 ... these sucked... first itme doing them
OH Tri Ext: 50 x 6, 55 x 6, 60 x 6, 65 x 6 ... had more, but triceps were too pumped... plus i had class

Right Tri and Right Trap was really sore... so it affected performance today... especially on Push press... oh well, better luck next time. today was pretty ****in challenging


Academics:
Damn test went from 11:15 to 2:25 ... but I left around 1:30... time to eat... im starving

debussy
04-09-2004, 09:24 AM
Friday 4/9


Sleep: 7 Hrs.


Diet:
11:00AM: Oatmeal
12:00PM: 1/2 Banana, Milk
1:00PM: 1/2 Banana
3:00PM: Turkey Sandwich
6:00PM: Slice of Pizza
8:00PM: 1/2 Porkchop, Spinach, Flied Lice
2:00AM: 1/2 Porkchop, Spinach, Flied Lice


Training @ 4:00PM:
Lat Pulldown: 90 x 6, 120 x 6 x 2, 130 x 6
Reverse Grip Lat Pull: 120 x 6 x 2, 130 x 6 x 2
Cable Row: 90 x 6, 120 x 6, 120 x 6
ISO Holds: 315 6sec, 365 7sec, 365 11sec, 405 7sec (cheated), 405 3sec

The numbers probably aren't too accurrate... I was ****in around today


Academics:
Gotta program a video this weekend... fun
Abstract Algeba exam next week

Jiin10
04-10-2004, 09:40 AM
nice squatting and benching bro good to see you experiencing strength gains keep it up!

debussy
04-10-2004, 12:54 PM
Saturday 4/10


Diet:
2:30PM: Oatmeal
6:00PM: Egg, Sausage, Cheese Sandwich
9:00PM: Catfish, Spinach, Rice


Training:
none.


Academics:
need to start programming my video game...

debussy
04-11-2004, 10:56 AM
Sunday 4/11


Diet:
1:00PM: Oatmeal
3:30PM: Turkey Sandwich
7:00PM: Slice of Rye Bread
8:30PM: Tofu, Duck, Veggies, Pork/Pork Fat


Training:
Box Squat: 185 x 5 x 4, 185 x 4
GM: 135 x 6 x 3

box squat form needs some work...
gonna speed up my bench cycle since our max day is soon... 200 x 5 x 5, 205 x 4-5 x 5, 215 x 3-4 x 5, 220 x 3-4 x 3, 225 x 3-4 x 3


Academics:
287
411
397D

John0101
04-11-2004, 01:38 PM
hey man, good work on the boxs, those were killer, the hard work is definally going to pay off.

debussy
04-11-2004, 04:31 PM
those things took the juice outta me. i fell asleep for 2 hours after doing them.

debussy
04-12-2004, 09:16 AM
Monday 4/12


Diet:
11:00AM: Oatmeal
12:30PM: Rice, Pork
2:30PM: Left overs of 12:30 meal...
4:00PM: More left overs...
6:00PM: Turkey sandwich
10:00PM: 1/2 porkchop, Rye Toast


Training:
Bench: 200 x 5 x 4, 200 x 4 ... had a sissy spotter (my girlfriend)
Push Press: 95 x 6, 115 x 6 x 3
OH Tri Ext: 60 x 6, 65 x 6, 70 x 6 x 2

Some gay ass curl jockey was being an eyesore. First thing he did when he came in was curl and supersetted it with shrugs... did that same thing for over half an hour. ****er puts two 45 plates on each side and starts curling it on the seat thing. lifts his ass off the seat a little bit, and then sits down fast to use his body to curl. jesus christ.


Academics:
Same ****...

Jiin10
04-12-2004, 11:02 AM
nice job with the box squat

debussy
04-12-2004, 02:02 PM
thanks jiin... they really worked me hard. im feeling it a lot in my glutes, hams, and the insides of my thighs. im using a milk crate as a box. its good stuff man, you should try it.

Jiin10
04-13-2004, 10:15 AM
thanks jiin... they really worked me hard. im feeling it a lot in my glutes, hams, and the insides of my thighs. im using a milk crate as a box. its good stuff man, you should try it.


yeah ive tried them before i used a bench though, i like them maybe ill throw them in my routine somewhere.

good job with the 200 on your bench congrads with the constant strength gains

debussy
04-13-2004, 02:00 PM
Sleep: 0 Hours(Night) + 5 Hours(Afternoon Nap)


Diet:
9:00AM: Banana
4:30PM: Rice, Veggies, Tofu, Duck
7:39PM: Soup
10:00PM: Rice, Veggies, Tofu, Duck leftovers

Training:
hell no...


Academics:
Abstract algebra kept me up all night :hump:
I got a video game to program before midnight... does the pain ever end?


Thanks for the motivational words, Jiin. Its not easy finding strength to lift when you never get any sleep. :cry:

John0101
04-13-2004, 02:37 PM
Abstract algebra kept me up all night :hump:



alright! :moon: :hump:

debussy
04-14-2004, 12:25 PM
Wednesday 4/14


Weight: 177


Sleep: 8 Hours :D (Slept though my first class)


Diet:
4:30AM: Cereal
1:00PM: Banana
2:30PM: Rice, Beef Stew
6:00PM: 1/2 Sandwich
8:00PM: Sushi
12:00AM: Ramen, 1/2 Banana


Training:
Pullups: BW x 6
Fwd Grip BB Row: 135 x 6 x 3
Rev Grip BB Row: 135 x 6 x 3


Messing Around:
Deadlift: 315 x 1
Bench: 225 x 1 (pretty light), 235 x 0 (sticking point.. not enough speed)...

Chest/tri was sore from the other day... no prob. I still want 245 in 4 weeks.


Academics:
Algebra test tomorrow...
I ****ing hate my 287 teacher

Alke
04-14-2004, 07:24 PM
hey man, I havent been in here in a while, you cutting?

box squats are great, I like doing those....NICE deadlift 315 is getting up there!

debussy
04-14-2004, 07:44 PM
Hey kenn, thanks for dropping in again. I've been trying to lose weight for the longest time now. But it's not top priority. I just try to keep my diet clean and increase my strength slowly. The 315 deadlift made me really really happy today. I have a feeling my deadlift #s will be rising, since I fixed my grip. SOrry about the injury man. Hurt your tailbone wrestling... were you play wrestling or were you doing real wrestling... like high school/college?

Alke
04-14-2004, 07:58 PM
cool, yeah my max day will come later than I hoped, gonna play bodybuilder for a little while longer..........

I think that's a great way to go about the diet, eat clean and keep getting stronger.

what did you change with your grip?

debussy
04-14-2004, 08:13 PM
Hey man, I edited my last post. I just read about your injury. Well before I was only gripping the bar with the tips of my fingers because I worried about making my calluses worse. Now I just grab the the bar with my whole hand and it makes a world of difference.

Alke
04-14-2004, 08:23 PM
tips of your fingers? crazy stuff man, if your worried about the calluses, just use some sandpaper on them when you get out the shower. At least that was what I was told, I actually like the calluses, they look like little cat feet LOL

i was play wrestling.

debussy
04-17-2004, 01:45 PM
Saturday 4/17:


Sleep: 8 hours... nice


Diet:
10:00AM: Cereal
11:00AM: Banana
2:00PM: Fish 'n Chips
6:00PM: Fries
9:30PM: 1/2 Serving Coleslaw
10:00PM: Rice, Veggies, Fish


Training @ 12:30PM:
Speed Squats: 135 x 5 x 2, 135 x 3 x 4
Box Squats: 185 x 5 x 2, 185 x 4... BAD spot... BAD thien!
Rack Pulls: 225 x 1, 225 x 3, 255 x 1, 275 x 1, 305 x 1, 315 x 1, 325 x 1, 335 x 1... I really thought I was going to pass out on 335
Ab Machine: 90 x 15, 170 x 10 x 2

Messing around:
Bench: 235 x 1... went up pretty easy


Academics:
this is the calm before the storm... i get a small break until finals come :(


So today there was some dude doing the exact same thing I was doing next to me. It was so weird haha. I was wondering if I should talk to him, but I couldnt think of something to say and he didn't look that friendly. First we squatted.... he did 185 too... but without a box. Then we both did rack pulls... he did tripples... i did singles... but with about the same weight. He left to do abs, which was what I was gonna do next after I finished up the pulls. Man, that was cool...


note to self: must practice heavy walkouts.

debussy
04-18-2004, 09:15 AM
Sunday 4/18:


Weight: 177lbs


Diet:
11:00AM: Banana, Granola
1:30PM: Rice, Noodles, Beef, Mac n Cheese, Veggies, Fish
6:00PM: 1/2 Sub
9:00PM: Mlik & Cookies
11:00PM: Rice, Fish, Veggies


Training @ 11:30AM:
Bench: 205 x 5 x 4, 205 x 4
Walkouts: 225, 255, 275, 305, 315, 335, 345... 345 was a miss
Push Press: 95 x 3, 115 x 3, 125 x 3, 135 x 3 x 2
Rope Pushdown: 100 x 8, 110 x 8 x 2

Supersetted benching and walkouts to give me time to rest on bench


Academics:
Gotta get some work done...

debussy
04-19-2004, 12:52 PM
Monday 4/19


Sleep: 8 Hours


Diet:
11:30: English Muffin, Egg, Cheese, Turkey
3:30PM: Coleslaw
5:30PM: Cereal
7:30PM: Rice, Catfish, Spinach, Egg white
1:30AM: Apple Pie


Training @ 1:00:
BB Rows: 135 x 8, 155 x 6 x 2
Lat Pulldown: 130 x 8 x 3
T-bar Rows: 2 Plates x 6
Cable Rows: 90 x 8, 110 x 8 x 2
Quarter Squats: 225 x 1, 255 x 1, 295 x 1, 315 x 1, 345 x 1, 365 x 0... just for walkout value

Before meet goals:
Squat: 295 x 3
Bench: 225 x 3
Rackpull: 345 x 1


Academics:
I really gotta get some work done... ****

debussy
04-20-2004, 05:50 AM
Tuesday 4/20


Diet:
8:00AM: Coleslaw
11:00AM: Turkey, Sandwich
1:00PM: Cereal
5:30PM: Granola, A Cold One :clap:
7:00PM: Coleslaw
8:00PM: Soup w/ Beans
10:00PM: Fish, Rice, Egg whites


Training:
Speed DL: 135 x 3 x 5
Speed Bench: 135 x 3 x 6
Speed Squats: 135 x 3 x 6
OH Tri Ext: 60 x 6, 65 x 6, 70 x 6 x 2
Light Lat Pulldowns, Showed a kid some push press

Up benching 215 x 5 x 3 for 2 sessions, and 225 x 3 x 3 for a 2 sessions.
Less benching and more direct tricep blasting.
Up box squat to 205 x 5 x 3 for 2 sessions, and then go to 225 x 3 x 3.
Start concentrating on rack pulls and good mornings.
More speed sessions too.


Academics:
Final Proposal for 397D.


Everything sucks... but at least people can still light up a joint.

debussy
04-21-2004, 07:11 AM
Wednesday 4/21:


Diet:
10:00AM: Apple Pie, Milk
11:00AM: Slice of bread
1:30PM: Fish, Rice
3:00PM: Granola
5:30PM: Turkey Sandwich
7:00PM: Rice, Potatoes, Luncheon Meat (SPAM) :spam:


Training:
none

Messing around...
Bench: 225 x 2 w/ sore triceps... used mad arch. my lower back is sore now.


Academics:
need to talk to profs for overrides..

John0101
04-21-2004, 04:48 PM
Wednesday 4/21:


Messing around...
Bench: 225 x 2 w/ sore triceps... used mad arch. my lower back is sore now.


:bow:

debussy
04-22-2004, 08:13 AM
Thursday 4/22


Diet:
10:00AM: Sushi
1:00PM: Chicken Sandwich
4:00PM: Cheese, Soy Milk
7:00PM: Homemade Fried Chicken, Potatoes, Rice, Egg White Omlette


Training:
none


Academics:
bleh

Jiin10
04-23-2004, 08:00 AM
nice job with the 225 on your bench, love to see the gains keep up the hard work

debussy
04-23-2004, 11:18 AM
jiin: thanks for the kind words man. really keeps me motivated.

Friday 4/23


Weight: Heavy


Sleep: 8 hours


Diet:
12:00PM: 1/2 Chicken Ceasar wrap, 1/2 Italian Sub
3:30PM: New invention... a mini egg pizza... put some diced spam, diced potato, two types of cheese... all on english muffin**** that was good
7:00PM: Wings :)


Training @ 4:30PM:
Bench: 215 x 4, 215 x 3, 215 x 0, 215 x 2 ... bad setup on the 0 rep
Bench Negatives: 225 x 1, 225 x 1, 245 x 1 ... went down pretty slow
Push Press: 135 x 3, 135, x 3, 135 x 2, 135 x 2
CGBP: 175 x 6, 155 x 6, 165 x 6, 175 x 5
OH Tri Ext: 80 x 2 ... had more if my tris weren't fried


Academics:
eh


drank too much last night... messed up my diet/sleep

debussy
04-24-2004, 12:35 PM
Saturday 4/24


Diet:
1:00PM: Cereal
2:30PM: Egg, Bagel, Sausage
5:30PM: Banana
7:00PM: Rice, Potatoes, Chicken Breast
12:00AM: Chicken Breast


Training @ 1:30PM:
DL: 135 x 8, 225 x 3 x 2, 275 x 2
Box Squat: 135 x 6 x 2, 155 x 5, 185 x 3
Squat: 185 x 3, 225 x 3, 245 x 2, 255 x 0
GM: 135 x 6 x 3


Academics:
Gonna start my algorithms programming assignment...
still need to think of a final project proposal for animation... ****

debussy
04-25-2004, 10:13 AM
Sunday 4/25


Diet:
12:30PM: Cereal
2:30PM: Turkey Sandwich
7:00PM: Rice, Spam, Potatoes
8:00PM: Sweet Potatoe


Training @ 1:00PM:
Pullups: BW x 5 x 3
Chinups: BW x 5 x 3
BB Row: 135 x 6 x 3
Decline Situps: BW x 10 x 3

Did some weak ass HIIT afterwards


Academics:
losing steam...

Jiin10
04-25-2004, 12:24 PM
nice weight with the negatives, howd your chest feel the next day? pretty sore? also really nice leg session!

debussy
04-25-2004, 01:00 PM
Hey man... chest still feeling pretty damn sore. I should be ready to bench again on Wednesday though. I need to get more protein and rest up. I'm still looking for 245 1RM in 2 weeks.

debussy
04-26-2004, 08:38 AM
Monday 4/26


Sleep: 7 Hours


Weight: 178


Diet:
10:30AM: Cereal
12:30PM: Slice of Pizza
4:30PM: Soup, Turkey, Cheese
6:30PM: 1/2 Sweet Potato
8:30PM: Ramen, a little chicken
10:30PM: Chips
1:00AM: Granola


Training:
none


Academics:
going insane really fast... the horrible noise of diesel engines passing my window... can't concentrate for ****... cant think... cant do anything... all this work is coming down hard on me... i need a break and i need to move to a quieter dorm. ****ing depressed... and going a little insane... ****ing dreaming of logic programming... group theory... ring theory... probability that i'll have a mental breakdown... the most efficient algorithm for my squat and bench... ****ing nightmares really

doing some algorithms and algebra homework tonight.

debussy
04-28-2004, 10:48 AM
Wednesday 4/28


Sleep: 8 Hours.


Weight: 177.5 ... the dilemna... weight loss -> strength loss ... ahh!!!


Diet:
10:00AM: Cereal
12:30PM: Chicken Sandwich
5:00PM: Potatoes, Cheese
7:30PM: Sushi
8:30PM: 1/2 Cheeseburger
9:00PM: Roast Beef


Training:
Bench: 135 x 6, 165 x 3, 195 x 1, 215 x 1, 240 x 0, 215 x 2 x 2
Push Press: 135 x 3 x 5
CGBP: 135 x 18, 165 x 8... 18 for fun


Academics:
did well on my stats515 test today

Alke
04-28-2004, 04:11 PM
nice work man, BB rows after all those chins/pullups is tough man.

ahhh, the power of cheese.

good luck with that 245 bench man! are you gonna take some sort of energy burst before hand? red bull, dextrose, or rely on pure willpower? do they still make ultimate orange?

debussy
04-28-2004, 05:40 PM
nice work man, BB rows after all those chins/pullups is tough man.

ahhh, the power of cheese.

good luck with that 245 bench man! are you gonna take some sort of energy burst before hand? red bull, dextrose, or rely on pure willpower? do they still make ultimate orange?


Hey kenn, been feeling weak lately. I feel like **** for missing 240 today. I never really thought about taking energy drinks or anything like that... thanks for the idea though, I'll definitely try it on max day.

about the cheese.. i just got a half pound of pepperjack cheese... ****s great... a little expensive for a college student, but worth the money. btw, hows the injury... healing up well?

Alke
04-28-2004, 06:53 PM
well, some people call BS on redbull and energy drinks before going for all out effort, but hell, real effect or not, if placebo factor can add 10 pounds to a lift, who the **** cares!?


yeah, feeling better. just taking it slow on lower body stuff.......I said it before, but this time I mean it, I am gonna get me chicken legs up to a 315 squat next bulk!!

maybe if I focus on squats and lower body I will stop getting lower back problems altogether...I am doing better though, so I should pat myself on the back for that, since getting serious with training in general, I have like one bad thing a year with my lower back, compared to like 3-5 like I used to......

debussy
04-29-2004, 09:17 AM
Tuesday 4/29


Sleep: 8 Hours


Diet:
9:00AM: Cereal
11:00AM: Chicken Sandwich
1:30PM: Slice Pizza
4:00PM: Orange
5:00PM: Sardines, Bread
8:30PM: Chicken Breast, Onions


Training:
Speed Box: 135 x 3 x 3 ... felt great... could have used a little more explosion out of the hole
Squat: 185 x 3, 225 x 5 x 3 ... heavy :(
GM: 135 x 6 x 3, 155 x 6 ... Gonna up weight
Front Squat: 135 x 6 x 3

First time doing front squats. Tried both techniques, one hurt the wrists... the other hurt my shoulders... I'll get used to it though.


Academics:
Actionscript test today... easy as ****.


Hey kenn, I too have been worried about the chicken legs. I think the problem is most people concentrate on upper body too much and neglect their legs, because its not a beach muscle. Hey man, max day... definitely gonna go for some energy booster. Do you have any recommendations?

debussy
04-30-2004, 06:41 AM
Friday 4/30


Sleep: 7.5 hours.


Diet:
8:30AM: Bread, Cheese, Mlik
11:00AM: Clam Chowda, Chicken Ceasar Salad


Training:
Back


Academics:
287... blah

Alke
04-30-2004, 02:12 PM
whats the action scripting for........flash?

debussy
05-02-2004, 06:50 PM
yup, im taking a class called interactive web animation and its mostly about flash and a little php.

debussy
05-03-2004, 04:30 PM
Monday 5/3


Sleep: 7 Hours


Diet: Sucks
10:00AM: Cereal
12:00PM: Salad, Soup
6:30PM: Sardines
7:30PM: Sushi
9:30PM: Sushi


Training:
DL on 1 plate: 135 x 6, 225 x 3 x 2
Bench: 135 x 6, 185 x 8 x 3
PC&J: 135 x 1 x 6
OH Tri Ext: 70 x 6, 75 x 6, 80 x 5
Decline Situps: BW x 12 x 2


Got some new goals for the summer...
I want to work on getting a respectable sprint.
I'm also going to work on my clean and jerk.
I also need to get a friggin job and/or volunteer work.
I'm not going to worry too much about the strenght anymore... but I'm going to work on explosiveness and losing weight.
need to make a pull up bar.
Gotta keep busy.

debussy
05-09-2004, 04:42 PM
Saturday 5/9

Training:
Squat: 135 x 6, 185 x 6, 225 x 3, 245 x 3, 265 x 3, 285 x 2
GM: 135 x 6, 155 x 6, 165 x 6 x 2
Static Holds: 225, 315, 405, 495, 545
Dec. Abs: BW x 12 x 3
DL: 225 x 1, 315 x 1

debussy
05-10-2004, 02:18 PM
Monday 5/10

Bench: 210 x 5, 210 x 4, 210 x 3
Military Press: 35 x 6, 55 x 6, 60 x 6, 60 x 5
OH Tri Ext: 75 x 6 x 2
Tri Pushdown: burnout

debussy
05-12-2004, 09:58 PM
if anyone has time... check this out this program i'm working on at http://dgwt-220.res.umass.edu. tell your friends. it's a convenient way to keep your workout journals... i'd appreciate suggestions and comments.... soon, itll be ready for use if anyone is interested in using it. right now there is no fancy way of inputting your workouts except for writing raw xml..... but its coming along.

email me at jleung@student.umass.edu

debussy
05-15-2004, 03:14 PM
ok here it is... semester recap

2/1 -> 5/14

weight: 175 -> 177 (+2)

squat: 245 -> 295 (+50)
bench: 215 -> 240 (+25)
deadlift: 265 -> 335 (+70)
-------------------------
total: 725 -> 870 (+145)

debussy
05-19-2004, 06:05 PM
Wednesday 5/19:

Bench: 205 x 5 x 2, 205 x 3 + 2 (Assisted? ****ING SPOTTER)
Power Clean + Jerk x 2: 135 x 1 x 6 ... haven't done em in a while, the speed wasn't really there
Tri Pushdown: 100 x 6, 120 x 6, 130 x 6 x 2
Dec Abs: BW x 12 x 3

Weak as **** today

debussy
05-22-2004, 01:14 PM
Saturday 5/22:

Training:
Squat: 135 x 6 x 2, 155 x 3, 185 x 3, 205 x 3, 215 x 3, 225 x 3, 235 x 3, 245 x 3
DL (1 Plate): 135 x 3 x 2, 155 x 3 x 2, 165 x 3 x 2

-squatting at home is awkward and dangerous... i had to get used to squatting with no shoes, no safetys, no space, no nothing haha... i think im comfortable now
-the dl on plates is a little weird... so i went light today
-tentative leg rotation: squat, box squat, dl, gm (im afraid of going heavy), and possibly front squat if i get the form down
-this summer im gonna work on speed and form on all my lifts rather than sheer weight... won't be seeing PR's as frequently
-I was gonna do GM... but Squat and DL killed me


blah... home sweet home... i guess
its just not the same here... its lazier
kind of depressing... we'll see how this summer turns out
i gotta get in touch with my probation officer
need to mend some things...
i started lookin for a job... gonna try harder tonight

debussy
05-23-2004, 08:00 PM
Sunday 5/23

Pullups: BW x 5, 5, 4
Chinups: BW x 5, 4, 3
BB Row: 135 x 6 x 4

Weak as hell today
Signed up for the gym to get a free week trial... i think i'll be cancelling it
its 95% machines and cardio equipment... **** for free weights. i'll stick with my basement.

debussy
05-24-2004, 06:42 PM
Monday 5/24

Speed BP: 95 x 6, 115 x 3 x 2, 125 x 3 x 2, 135 x 3 x 2
PC + 2J: 135 x 1 x 6
4" CGBP: 165 x 5, 175 x 5, 185 x 4 x 2

Speed was slow today.
Powercleans felt weak as ****... I need to learn to receive the bar better.
Board Presses felt awesome.

Alke
05-24-2004, 06:49 PM
2/1 -> 5/14

weight: 175 -> 177 (+2)

squat: 245 -> 295 (+50)
bench: 215 -> 240 (+25)
deadlift: 265 -> 335 (+70)
-------------------------
total: 725 -> 870 (+145)

thats some good strength gains for only gaining 2 pounds BW!

so you just working on speed now? are you gonna be just maintaing BW or try to lost some weight while getting from/speed faster?

debussy
05-24-2004, 06:56 PM
thats some good strength gains for only gaining 2 pounds BW!

so you just working on speed now? are you gonna be just maintaing BW or try to lost some weight while getting from/speed faster?

Hey kenn, thanks for dropping by man. Things get pretty lonely around here haha. I need to socialize in the forums a little more. But yeah, anyway... you know me, I'm always trying to lose a few pounds. The weight just doesn't want to come off though. At least, the fat gain is minimal and I noticed that I got some LBM. Also, I decided to lay off on lifting maximal weight since it drives me insane and slows down my weight loss... I'll be extremely happy if I can improve my speed and conditioning.

Anyway, I checked out your journal. Happy to see you're back in action... at least 90%. How's the back? Seems like its healed up pretty good.

Alke
05-24-2004, 07:31 PM
cool, yeah, it can be hard to lose the BF, and even with counting calories, it can be difficult. have you checked out the UD2 or HIIT programs, I am going to try the HIIT.

yeah, my back is about back to normal. I havent pulled anything real heavy yet, but what I am pulling/pushing doesnt seem to be bothering me anymore, so I am gonna start bumping it up and see what happens.....nothing crazy (I dont plan on jumping on 325 just yet LOL) but it will feel good to pull some heavy weight again.....I seem to have lost my callusus since I last pulled 325 on a dead :(

debussy
05-27-2004, 05:35 PM
Thursday 5/27


Weight: a chubby 177 :(


Training:
Speed Box: 45 x 6, 95 x 3, 105 x 3, 135 x 3 x 3, 145 x 3 x 3, 155 x 3 x 3, 165 x 2 x 2
Front Squats: 135 x 6 x 4
Leg Raises: LW x 12 x 2 (LW = Leg Weight :idea: )

-Speed felt all right today... 165 was starting to slow down, so I called it a day
-Front Squats... still getting used to them... its a work in progress. I hope I can start adding more weight soon. I noticed I feel it more in my knees with front squats... so I'll have to be careful with these
-I have a good feeling that I'm coming back next semester really strong


yo kenn, i think im gonna check out HIIT. thats the sprinting routine right? thats good because im trying to get my sprint faster anyway... do you have a site that outlines the routine?


a little ****in around tonight...
Bench: 135 x 6, 155 x 3, 185 x 2, 225 x 1, 225 x 2

I really wanted to hit this mother****er three times!!! I have a feeling I couldnt get it because I dont use any arch and leg drive at home. Soon... I will have it. Anyway, my next ME Bench is gonna be maxin out on Incline Bench. I really wonder what I'll get.

Alke
05-27-2004, 05:39 PM
this is a link aka23 gave me, and has the most information and even a sample cycle.

not that I think musclemedia has good articles, but this one is actually one of thier better ones.

http://www.musclemedia.com/training/hiit.asp

debussy
05-27-2004, 05:51 PM
thanks for the link kenn, i'm gonna try HIIT tomorrow morning if my legs arent too sore.

debussy
05-29-2004, 11:26 AM
Saturday 5/29


Weight: 178

Although I'm 178 after eating, I feel leaner and it seems like I packed on more muscle... so I'm not going to complain. Yesterday, I weighed in a 176.5 when I was dried out, so I'm not worrying too much about the weight. I cleaned up the diet so everything is going well. Just gotta start HIIT soon. I have a decent feeling the weight is gonna melt off once I start running.


Incline Bench: 45 x 6, 95 x 6, 135 x 3, 155 x 1, 175 x 1, 195 x 1, 205 x 1, 215 x 1, 220 x 1
Standing MP: 95 x 6, 105 x 5 x 3
4" CGBP: 165 x 5, 175 x 5, 185 x 5 x 2

-Hopefully I'll get 225 x 1 for incline bench within a couple of weeks. I'll call 220 x 1 a PR since I've never maxed out on incline before :) .
-Definitely gotta get my military press up. its weak as hell.
-I'm happy about the extra rep at 185 on the CGBP, although I don't think I paused enough. I'll still call it a PR though.


Cancelled my gym membership today... the guy was cool, he didn't give me any ****.

debussy
05-30-2004, 03:23 PM
Sunday 5/30


Training: Session 1
Pullups: BW x 5 x 3
BB Row: 135 x 6 x 3
Cable Row: 130 x 6 x 3
Ab Machine: ? x 12
Leg Lifts: BW x 12 x 2
Wide Chinups: BW x 5 x 2, BW x 4
EZ-Bar Curls: 60 x 6 x 3

Training: Session 2
13" Box Squat: 135 x 3 x 2, 155 x 3, 185 x 1, 205 x 1, 205 x 3, 225 x 3, 235 x 3, 240 x 3
Sumo Deadlift: 135 x 3, 155 x 3, 185 x 1, 205 x 5, 215 x 5, 225 x 3

Stuck in the ME Squat since I'm not lifting tomorrow and I wanna get my HIIT and DE Bench in soon.

-Psyched about the box squat pr!!! 245 x 3 will be owned next session. Let's see if I can hit 250 by the 3rd session.
-Decided to try out some sumo's to work some different muscles... since I usually go conventional. Sumo is definitely lagging behind my conventional. Gonna go 3 x 5 next time, so I can try bigger weight. I got more in me, don't worry.

Alke
05-31-2004, 04:15 PM
hey man, awesome work! thats a lot of teh box squating man!

I am going to start using a 13" box myself and alternated different sizes each week....

I know what you mean about arching on the bench, I am going to spend the next two months working on a good arch (I have never arched before) that way come August when I start westside I will be able to really work ****

which do you like better sumo or ceoncvetnional dadlift, I just switched back to conventional, and after using both for a few months, I gotta say I like the conventional better, which is strange , cause most article say that tall people favor the sumo .....hmm, maye I am just not tall enough at 6'3" LOL

John0101
05-31-2004, 04:23 PM
damn you and your PRs!!! Post the diet.

debussy
05-31-2004, 07:48 PM
Kenn: Good to hear that you're gonna give westside a try. I gotta warn you about the box squats man... these things are ****in addicting! I wish I had a box that I can vary the heights with. The equipment at home is just lacking. About the deadlifts, sumo feels better for me... there is less stress on my lower back. Although I'm stronger at conventional, I just feel like I'm killing my back everytime i do it hehe. I noticed taht taller people are into sumo dl'ing with an extra wide stance... give it some time and maybe you'll get your groove. But really, people are built differently... so just do whatever you're stronger with. For me, I think I'm gonna do both just to keep all the bases covered and work all my muscles.

Johnny: Hey man, the PR's are small... but I'm trying to stay consistent with it. I'm coming back a beast and owning totman gym. I went down to brockton high school to check out their gym and saw some tiny 5'4" kid box squatting 315... nasty ****. The diet... I'll start posting that **** up soon, when I start my HIIT.

debussy
06-01-2004, 07:58 PM
Tuesday 6/1


Diet:
10:30AM: Bowl of noodles
12:00AM: 2 shots of vodka, pork rinds
4:30PM: A little Chinese food
7:00PM: Lobster, chicken, veggies

Would have liked to keep it cleaner.... but oh well. During dinner I still felt full from lunch but I really couldn't turn down fresh steamed lobster.


Training:
Bench: 45 x 6, 95 x 6, 115 x 3, 125 x 3 x 2, 135 x 3 x 5
Front Raise: 20 x 6 x 4
4" CGBP: 185 x 5 x 3, 195 x 2

-Speed was lacking at the end as I got tired
-Front raises with 20s are too easy... gonna up it to a 45 plate
-The first set of CGBP was hard, but the 2nd and 3rd got easier. Seems like the triceps like to be blasted... so in that case, gonna up the weight next week :strong:

bill
06-01-2004, 09:11 PM
Tuesday 5/1


Diet:
10:30AM: Bowl of noodles
12:00AM: 2 shots of vodka, pork rinds
4:30PM: A little Chinese food
7:00PM: Lobster, chicken, veggies

Would have liked to keep it cleaner.... but oh well. During dinner I still felt full from lunch but I really couldn't turn down fresh steamed lobster.


Training:
Bench: 45 x 6, 95 x 6, 115 x 3, 125 x 3 x 2, 135 x 3 x 5
Front Raise: 20 x 6 x 4
4" CGBP: 185 x 5 x 3, 195 x 2

-Speed was lacking at the end as I got tired
-Front raises with 20s are too easy... gonna up it to a 45 plate
-The first set of CGBP was hard, but the 2nd and 3rd got easier. Seems like the triceps like to be blasted... so in that case, gonna up the weight next week :strong:
Its june Brother, good sets. I take they are speed bench I have started doing some of those and think they really have helped got a PR, today. :hello:

debussy
06-01-2004, 09:25 PM
Its june Brother, good sets. I take they are speed bench I have started doing some of those and think they really have helped got a PR, today. :hello:

Hey bill, thanks for dropping by. I changed the date too... it always takes me a couple of days to adjust to a new month haha... I guess I'm just a little slow. Man, you better believe speed workouts help... I give it a slight pause at the bottom and explode back up. It really helps with the explosiveness... makes you feel like you could throw a kid 20 feet.

debussy
06-02-2004, 01:46 PM
Wednesday 6/2


Weight: 177

-I feel fatter than 177... I just feel like overall **** today actually... lack of sleep... and things suck


Diet:
2:00PM: Rice, Chicken, Veggies ... small serving
4:00PM: Banana
5:30PM: Rice, Egg, Chicken, Veggies (made differently of course)

-Gonna stop postin the diet... it's pretty clean at home


Training:
13" Speed Box: 45 x 6, 95 x 6, 135 x 2 x 3, 145 x 2 x 3, 155 x 2 x 3, 165 x 2 x 3
Sumo Deadlift: 135 x 3, 155 x 3, 185 x 3, 225 x 3 x 3

-Speed was fine today... even though it was boring
-I just realized I shouldn't overtrain the deadlifts... so I'll prolly do GM's on ME day.

Focused70
06-02-2004, 01:51 PM
Man! I wish I weighed 177!

Your journal looks good, mang. Keep it up. Oh, and here's some :spam:

Stash

debussy
06-02-2004, 02:00 PM
Man! I wish I weighed 177!

Your journal looks good, mang. Keep it up. Oh, and here's some :spam:

Stash
haha thanks for the spam man. but im already too fat. my advice to you is dont get overzealous with the bulk... you dont want to end up a porker like me haha. now i gotta lie to myself and tell myself that i have a "powerlifter build" haha.

John0101
06-04-2004, 05:28 PM
haha thanks for the spam man. but im already too fat. my advice to you is dont get overzealous with the bulk... you dont want to end up a porker like me haha. now i gotta lie to myself and tell myself that i have a "powerlifter build" haha.

man just finally cut, go down to 155-160 and you'll look good, damn good.

bill
06-04-2004, 05:43 PM
Good workout with the speed. I you to say I have a powerlifter build then they all went and got ripped up. So I have to keep adding wt. until i get to super heavy wt. lol

debussy
06-04-2004, 05:48 PM
Friday 6/4


Johnny: more like anorexic.... but I did feel good to see 175.5 after 4 months. It feels like i need to keep bulking, since I feel so skinny... but that's the story of my life... blah

Bill: haha super heavy weight.... better be lifting some big weights... or else youre just considered fat haha


Training:
Incline Bench: 45 x 6, 95 x 6, 135 x 3, 155 x 1, 185 x 1, 205 x 1, 215 x 1, 225 x 1
Standing MP: 95 x 6, 105 x 6, 115 x 6 x 2
4" CGBP: 185 x 4, 185 x 3.5
6" Board Press: 215 x 3.5, 215 x 2.5

-225 x 1 was dare I say... easy. 230 x 1 next week I guess.
-Standing MP feels gooood... I really had to work for 115 x 6
-****!!! I don't believe I lost strength in this... hopefully it's just the MP frying my tri's... I'm really pissed off right now. New plan... I'm only doing 4" CGBP on ME days... I'll find something else for DE days... I'm overtraining this exercise.
-Switched to 6" Board Press after 4" CGBP demoralized me. Signs of overtraining if I ever saw them...

Gonna be having a lot of GPP workouts from now on... I gotta do community service from 8AM-12PM Tu-Sat at Dorchester District Court since I was a bad boy.

BigNic
06-05-2004, 06:03 AM
hahaha whatd you do man, if you dont mind

debussy
06-05-2004, 10:21 AM
BigNic: A routine 6 pound pot deal gone wrong... oh well, I'm a good, although broke boy now.


Saturday 6/5


Weight 177.5


Diet: My diet is sucking... tell me what you guys think
1:00PM: 2 Fried Eggs, Canadian Bacon, Half Bagel w/ Hommus (Yeah yeah, I know I get up late)
3:00PM: 1/2 Steak and Cheese sub... why am I such a fatass?!
7:00PM: Big meal... lots of viet food... was at a little kid's party


Exercise Bike HIIT @ Noon: 60s, 30s, 60s, 30s, 60, 30s, 60s (5.5 minutes total)

Felt fat... so I decided to do some HIIT on the bike. First session of HIIT felt weird. It's hard getting on the bike right after you wake up without any food or water. But I'm liking it... the pain feels good. Definitely gonna up the intensity next session.

Didn't make it to community service this morning... who am I kidding, I can't wake up at 7AM after having ****ed up my sleep cycle so bad haha. I'll ease back into it on Tuesday.


GPP: Yardwork.. Rock throwing... axe wielding... more like war or a strongman contest :)


Revising the routine:
ME Bench: ME Exercise, Standing MP, 6" Board Press/JM Press
ME Squat/DL: ME Exercise, SLDL/GM's
Back/GPP: BB Rows, Wide Grip Pulldowns/Pullups, Close Rev. Grip Pulldowns/Pullups, Beulers/Some Cable Exercises
Rest
DE Bench: Speed Bench, Front Raises, 4" CGBP
DE Squat: Speed Box Squat, Sumo Deadlifts/Front Squats
Rest

Focused70
06-05-2004, 11:10 AM
Nice chest effort, deb.

Stash

debussy
06-05-2004, 11:22 AM
Nice chest effort, deb.

Stash

Thanks man.. the new Incline PR was nice... but I'm still depressed about my tricep strength going to ****.

debussy
06-05-2004, 08:11 PM
Sunday 6/6


Weight: 177.5 ... not bad for having stuffed myself last night


HIIT on exercise bike: cranked up the resistance on last 2 intervals... AHHH THE BURN
120s (warmup), 30s, 60s, 30s, 60s, 30s, 60s, 30s, 60s (8 minutes total)

Woke up from a stinkin headache... did some HIIT and it's gone. I'm gonna make it a habit of doing HIIT every morning... good boost of energy.


Training:
BB Row: 45 x 8, 135 x 6 x 4
Pulldowns: 100 x 6, 120 x 6, 140 x 6 x 2
Close Rev. Grip Pulldowns: 120 x 6 x 3
Beulers: 45 x 6, 55 x 6, 60 x 6, 65 x 6

-I need to warm up on BB Rows more... I noticed the more sets I did at 135 the easier it got
-The pulldown machine at home sucks... the pulley system sticks.
-Beulers: http://www.wannabebig.com/printarticle.php?articleid=119 ... mother****ers really work the back and shoulders... haven't felt my lower back this pumped in a loooong time.

God... I need to break 900 soon... this is sad ****.
50 degrees here in Boston... I didn't know summer was supposed to this cold, dreary, and depressing.

bill
06-07-2004, 09:53 AM
Good job, I think its time for me to do a little HIIT training

Alke
06-07-2004, 10:19 AM
cool!!!! never saw those before, I will have to try those for tsome core work.

when you gonna try for 900?

debussy
06-07-2004, 10:34 AM
bill: HIIT is awesome.... do it NOW :)

kenn: I definitely recommend doing those beullers. This is one exercise I believe will bulletproof you from getting injuries (well almost). I dont think im going to max until I get back to school... and by then I'd better have 950 or I'll be pissed. I'd like to test myself sooner, but it's just not smart to max out at home, since my equipment sucks.

Monday 6/7


Weight: 176... one thing I learned the past couple of days... poop weighs a lot


HIIT on exercise bike: Ouch...
120s (warmup), 30s, 60s, 30s, 60s, 30s, 60s, 30s, 60s, (8 minutes total)

Crunches: BW x 25 x 3


Training:
13" Box Squat: 45 x 6, 135 x 6, 155 x 3, 185 x 1, 205 x 1, 225 x 1, 245 x 3
GM: 95 x 6 x 2, 105 x 6, 115 x 6

-245 x 3 was slooooow... but I was sure I had 3 after the first rep. 250 x 3 next week.
-Gonna go light since I did the beuler's yesterday... I will not be going light from now on... since I'm moving back day to after ME Squat day. Worked on my form... close stance... only slight knee bench... bar lower on back... and ass back... I really felt the hamstring stretch this time.
-Side note... I'm going 11" Box Squat on DE Squat days... and I'm definitely gonna go ME GM next cycle... ****'s lagging like crazy.


Diet:
2:00PM: Tiny Serving of Beef
4:300PM: Tiny Serving of Fish
5:00PM: 1 Slice WW Bread, 2 Tblspn of NPB
8:00PM: Dumplings, 1 Ear of Corn

New Diet:
(1 Slice WW Bread: 1g Fat/14g Carb/4g Protein/70 Cals)
(2 Oz Tuna: 1g Fat/0g Carb/15g Protein/70 Cals)
(1 Egg: 5g Fat/1g Carb/6g Protein/77 Cals)
(2 Tbsp NPB: 16g Fat/7g Carb/8g Protein/190 Cals)
(1/2 Cup Oatmeal: 3g Fat/27g Carb/5g Protein/150 Cals)

meal1: 1 Cup Oatmeal, 1 Egg (11g Fat/55g Carbs/16g Protein/370 Cals)
meal2: 1 Slice WW Bread, 2 Tbsp of NPB (17g Fat/21g Carb/13g Protein/260 Cals)
meal3: 1oz Tuna (..l5g Fat/0g Carb/7.5g Protein/35 Cals)
meal4: 1oz Tuna (.5g Fat/0g Carb/7.5g Protein/35 Cals)
meal5: Whatever my mom cooks for dinner
meal6: 1 Slice WW Bread, 2 Tbsp of NPB (17g Fat/21g Carb/13g Protein/260 Cals)
Totals: 46g Fat/97g Carbs/57g Protein/1255 Cals
23%/49%/29% .... blah something liek this alsdjfalksfasd

Alke
06-07-2004, 10:48 AM
heh, thats what I want, BULLETPROOF!


cool, good luck bro' Ill be reading.

Focused70
06-07-2004, 11:19 AM
Don'cha just love back workouts? :)

I'll take cool summers anyday over the hazy humid sweaty sticky summers that New York and North/South Cakalacky are famous for.

Stash

debussy
06-07-2004, 12:55 PM
Hey guy's, I been working on a programming project just to get myself familiarized with PHP. Play with this program if you guys have time... btw, it's not work friendly

PM2004: http://debussy.clawz.com

try these sample inputs:
-directory url: http://www.free-asian-sex-now.com/lilithaigreen/
-leave the from and to fields blank
-filename: lilithai
-from: 1
-to: 50
-extension: jpg

hit submit and enjoy

debussy
06-09-2004, 11:30 AM
Wednesday 6/9


HIIT on exercise bike:
120s (warmup), 30s, 60s, 30s, 60s (4 mins)

HIIT was sad... my legs just got fatigued so early and gave out on me... might be because I turned up the resistance more than usual.... but wtf... that's just sad.


Diet: Taking about 1600 calories or less I'm guessing.
1:30PM: Rice, Chicken, Veggies
5:00PM: Rice, Chicken, Veggies
7:00PM: 1 Tbsp NPB, 1 Slice WW Bread
9:00PM: 1 Tbsp NPB, 1 Slice WW Bread.
10:30PM: 1oz Tuna.
12:30AM: Tuna, 1/4 Onion, 1 Carrot


Training:
Speed Bench: 45 x 6, 95 x 6, 105 x 3 x 2 115 x 3 x 2, 125 x 3 x 2, 135 x 3 x 4
Front Raises: 40 x 6, 50 x 5, 45 x 6 x 3
Incline CGBP: 135 x 6, 145 x 6, 155 x 6, 165 x 6, 175 x 4.5

-Speed was great.
-I definitely had more on Incline CGBP if i didn't tire myself out on the lower weights.


Got an internship... 10:30 - 6 Wed and Fri in Boston... yay me. I'm not a useless bastard. I still haven't made any community service yet... I can't wake up at 6:30 :(

Got an an appointment at a temp agency on Tuesday at 1.

Things are movin along.

Hit 225 for a SOLID double tonight... I definitely would have gotten three if I didn't blast my triceps earlier today. I'm guessing my max is only about 245 right now. But that's not bad for less than three weeks.

debussy
06-10-2004, 05:14 AM
Thursday 6/10


Weight: Still heavy


Diet: ****... about 2000 Cals today
7:00AM: 1 Cup Oatmeal (No Sugar), 1 Egg, 1 Tbsp NPB
12:00PM: Rice, Chicken
1:00PM-5:00PM: 1 Sam Adams, 3 Guiness, Junk
7:30PM: Rice, Pork, Tofu, Veggies
12:30AM: 1 Egg


I started off the day on the right foot... but when I went to my friend's place to make some boards for board pressing... beer is inevitable.

debussy
06-11-2004, 03:47 PM
Friday 6/11


Diet: ~1900 Cals
9:00AM: 1/2 Cup Oatmeal
10:00AM: Egg
1:30PM: WW Wrap, 2 Tbsp NPB, 1/2 Banana
3:30PM: WW Wrap, 1.5 oz Tuna, Veggies
6:30PM: Fried Rice, Veggies
8:30PM: WW Wrap, 2 Tbsp NPB, 1/2 Banana
12:00AM: 2 oz Tuna, Touch of Mayo (So dry....)


Training:
13" Box Squat: 45 x 6, 95 x 6, 135 x 2 x 3, 145 x 2 x 3, 155 x 2 x 3, 165 x 2 x 3
Conventional DL: 135 x 6, 185 x 3, 225 x 3 x 2, 245 x 3 x 2, 265 x 1 (Bar was unven!!! :bash: ), 275 x 1 x 3

-165 was getting a little slow... not feeling so well... lack of sleep.
-It has been a long time since Conventional DL's... feels good... although heavy.

Alke
06-11-2004, 07:19 PM
nice effort man,

I never did incline CGBP, but it is on my list of things to do for westside ME should be fun........

debussy
06-11-2004, 07:52 PM
nice effort man,

I never did incline CGBP, but it is on my list of things to do for westside ME should be fun........

It's definitely fun. Did you start making boards and buying all the powerlifting related equipment yet? I just made an adjustable board set and it's awesome. I'm going to make an adjustable box soon too.

debussy
06-12-2004, 01:38 PM
Saturday 6/12


Diet: ~1600 Cals
1:30PM: Rice, Shrimp, Tofu, Veggies
5:00PM: Rice, Ground Pork
6:30PM: 2 oz Tuna, 1 Tsp of Mayo
8:30PM: Chicken, Corn


Exercise Bike: A light 10 minutes... not quite HIIT.

Focused70
06-12-2004, 04:13 PM
Nice going deb.

EAT MORE, dammit. :D

Stash

debussy
06-12-2004, 06:48 PM
Nice going deb.

EAT MORE, dammit. :D

Stash

haha hey man, you think I don't want to? this cut is killing me. Soon enough though... I just want to get down to 170 or less first, then I'll start up a sloooow bulk to the 300 club (bench).

debussy
06-12-2004, 07:02 PM
Sunday 6/12


Weight: 175.5


Diet: ~1900 Cals ... bad boy
1:00PM: 1 Slice WW Bread, 2 Tbsp NPB
4:30PM: Dumplings
5:30PM: Corn + Flaxseed Tortilla Chips
7:30PM: Pork, Chicken, Shrimp, Veggies, Rice ... yummy
8:30PM: 2 Sad Adams, etc..

Cutting sucks... I noticed that recovery time is so slow now.


Training:
2" Board Press: 45 x 6, 95 x 6, 135 x 3, 155 x 1, 185 x 1, 205 x 1, 225 x 1, 235 x 1, 240 x 1
Standing MP: 95 x 6, 105 x 6, 115 x 5 x 3
6" CGBP: 185 x 5 x 2, 195 x 5 x 2

-Board Presses.... AWESOME... can't wait to hit 245 or 250 next week! Didn't pause too much on 240... but oh well.
-I got weaker on the MP... sad ****.
-I realized that technique is extremely important. On some of the reps I feel solid on, but on some of them it's a real struggle to get that **** up. Gotta make sure you have a full breathe of air in your belly... and place the low (near your belly), and explode up. Anyway, 195 x 5 wasn't bad at all. I think I'll go for 205 next week.

bill
06-13-2004, 12:01 AM
how did the board presses go, do you like them? I was thinking of doing some eventually, but my toughest part is the start off the chest would that help that?

debussy
06-13-2004, 10:48 AM
how did the board presses go, do you like them? I was thinking of doing some eventually, but my toughest part is the start off the chest would that help that?


Hey bill, I'm going to try the board presses later today. As far as being weak off the chest, I think speed workouts will be the best for you. You should really concentrate on putting 100% force into the weight as it touches your chest even though its not a maximal load. That way your muscles will be used to blasting the weight off your chest using 100% force not matter if youre benching 135 or 300. In theory, you will blast through your sticking point with all the speed. Also, I heard that using dumbbells for benching helps since you can squeeze out extra ROM at the bottom. That's all the advice I got, good luck.

debussy
06-14-2004, 11:03 AM
Monday 6/14


Exercise Bike: Light 15 minutes.


Diet: ~1700 Cals ... not bad
12:00PM: 2 Oz Tuna, Touch of Mayo
2:00PM: Ramen, Sausage, Carrot
6:00PM: 2 Tbsp NPB
6:30PM: Rice, Pork, Veggies
9:30PM: 3 Chocolate Chip Cookies tuttut
12:00AM: 1 Tbsp NPB

Poorly timed NPB snack... oh well.


Training:
Straight Bar Curls: 75 x 6 x 4
Bench: 185 x 11

-Just to satisfy the curl jockey in me.
-****... why did I bench... my chest is sore as **** now. My lack of calories and lack of (benching) self-control is overtraining waiting to happen.

debussy
06-14-2004, 07:56 PM
Tuesday 6/15


Weight: 176 (Fed)

Weight loss is going well... slow and steady.


Diet: ~1700 Cals
12:30PM: Noodles, Sausage
4:00PM: Slice of Cheese
4:30PM: Pasta, Meat Sauce
7:00PM: Chewy Bar, 2 Tbsp NPB
9:30PM: 2 Oz Tuna, 1 Tsp Mayo
10:30PM: Rice, Fish Sauce


Training:
ATF Squats: 45 x 6, 95 x 6, 135 x 3, 155 x 3, 185 x 1, 205 x 1, 225 x 1, 245 x 1, 255 x 1
GM: 45 x 6, 95 x 6, 105 x 5, 115 x 5, 125 x 5, 135 x 5

-255 x 1 was a grinder. No knee discomfort at all. My knees just love to crack. It's really annoying. I gotta admit though... I think my knees feel better after ATF squats.
-Should be ready to move up in weight on GM's next ME day.
-Gonna see how 175 feels for speed squats.


<--- Fish Sauce Fanatic

debussy
06-15-2004, 09:17 PM
Wednesday 5/16


Diet: ~2200 Cals
10:00AM: Slice of WW, 2 Tbsp NPB
12:30PM: 2 Slice of WW, Chicken
2:00PM: Rice, Veggies, Chicken
3:00PM: 3 Molson Lights, Mixed Drink, Junk Food
5:00PM: 1/2 Slice of Pizza
7:00PM: 1/2 Slice of Pizza
8:30PM: Rice, Fish, Veggies

Done ****ed up today heh...


Training:
BB Rows: 45 x 6, 95 x 6, 135 x 6 x 4
Wide Grip Pulldowns: 120 x 6 x 2, 140 x 6 x 2
//Close Rev. Grip Pulldowns: 120 x 6 x 3 ... didn't do this

-Nice and easy... had to cut it short because my brother was sleeping in the basement.
-Going to do clean pulls instead of deadlifts... just a little variation.

debussy
06-17-2004, 06:48 AM
Thursday 6/17


Weight: 176 ... gotta keep it consistent damn it!


Diet: ~1700 Calories... I'm gonna be a good boy today.
9:00AM: 1/2 Cup Oatmeal
12:00PM: 2 Oz Tuna, 1/2 WW Wrap
4:00PM: 2 Tbsp NPB, 1 Slice WW
6:00PM: 2 Oz Tuna, 1/2 WW Wrap
10:00PM: Rice, Veggies, Chicken
12:00AM: Rice, 1 Eggs, Veggies

-The rice was welcomed with open mouth... carbs make me happy!


Training:
Bench: 45 x 6, 95 x 6, 115 x 3 x 2, 125 x 3 x 2, 135 x 3 x 2, 145 x 3 x 2
2" CGBP: 185 x 5 x 4
CGBP: 165 x 8
Front Raise: 45 x 6 x 4

-Weak as **** today... starving.


My boy thien was working hard today. He shocked me when he squeezed out 105 x 5 x 2 for 2" CGBP. Then he busted out 95 x 6 for CGBP for burn out. He really worked hard on pumpin out the last reps and showed that he's not a girly girl. I think he'll be benching 135 in a week or two. This is our new 119lb powerlifter in training. Gonna turn him into a beast.

Focused70
06-17-2004, 11:19 AM
what's a WW wrap?

Nice squats and back, deb.

Stash

debussy
06-17-2004, 04:29 PM
what's a WW wrap?

Nice squats and back, deb.

Stash

thanks stash, WW wrap is a whole wheat wrap... you know those tortilla lookin things. they're pretty good when youre not in the mood for two slice of ww bread... its just too much bread for me sometimes.

Alke
06-17-2004, 06:49 PM
INSANE ATF!!!!! nice work mate

my knees feel better after ATF as well, I almost dont like going parallel anymore......going to be ordering my westside bands tomorrow and make my chains over break for some SWEET powerlifting.......

debussy
06-17-2004, 07:51 PM
INSANE ATF!!!!! nice work mate

my knees feel better after ATF as well, I almost dont like going parallel anymore......going to be ordering my westside bands tomorrow and make my chains over break for some SWEET powerlifting.......

Thanks for the props man. I really think the ATF squat is weak as hell. Guys here are doing 315 x 15 ATF. Kind of depressing hehe.

Just curious, how much did the bands cost? People are gonna look at you funny when you're luggin chains and bands in haha. They don't know what's going on though. You're gonna love powerlifting... I know I'm hooked forever.

debussy
06-18-2004, 06:53 AM
Friday 6/18


Weight: 175!!!!!!!!!!!!!!!!!!!!!!!!!! all time low!


Diet: ~1700 Calories
9:00AM: Rice, Veggies, Egg
12:30PM: Slice Raisin Bread, 2 Oz PB
2:30PM: 1 Oz Tuna, 1 Slice WW Bread
4:30PM: 1 Oz Tuna, 1 Slice WW Bread
7:00PM: Rice, Beef, Fish, Veggies
12:00AM: 2 Tbsp NPB

Alke
06-18-2004, 12:01 PM
well, I am getting the bungees from strengthcats.com as they have more range of resistance than the jumpstretch bands offered by westside.

soon....soon, I been spending as lot of money getting my supps and westside equipement. I got someone making me a sled for GPP as well. gonna be an exciting 9 weeks of training come mid-july to august.

I am also trying something new with my cut = 2 days of carb depletion (under 150 grams) and 1 day of carb loading (250 +) keeping protein at 250+ throughout.

Been doing this for the past week and seems to be working well.

debussy
06-18-2004, 12:22 PM
Jesus kenn.... 250g of protein!! I can hardly get 100g... I just can't eat that much. I guess I'm gonna start taking protein shakes to get the protein. Good luck with your cut. It's so painful. :(

Alke
06-18-2004, 01:03 PM
well, as long as your getting 1 gram per pound of weight your fine with natural lifting is the general consensus I think.

I have always taken high levels of protein, up to 400+ on my last bulk.

yes indeed bro', shakes are the way to keep protein high mixed with water or milk and combined with whole foods.

you can also mix your proteins....dont take just whey as your body can only handle so much of it over the course of the day (hence gastric issues associated with whey)

try mixing egg proteins and some soy/casientate based protein powders and keep the whey protein for post workout.

debussy
06-19-2004, 08:23 AM
Saturday 6/19


Weight: 174!!!!!! Probably just dehydrated though.


Diet: ~1600 Calories
11:00AM: 2 Eggs, 1 Sausage
2:30PM: Potstickers
5:30PM: Rice, 2 Oz Tuna
7:30PM: 1 Pancake
8:30PM: Rice, Shrimp, Beef, Tofu, Veggies .... yummy
1:00AM: 1 Tbsp PB

-****in A... if I knew I was gonna eat dinner so late I would have made my own food to eat. This is gay. Cranky.


Training:
14" Box Squat: 45 x 6, 95 x 6, 135 x 2 x 3, 145 x 2 x 3, 155 x 2 x 2, 165 x 2 x 2, 175 x 2 x 2
Sumo DL: 135 x 3 x 2, 155 x 3, 185 x 3, 205 x 3, 225 x 3, 245 x 1 x 3, 265 x 1 x 3

-175 was slow... but I'll keep working on it for a couple of weeks.
-Damn deadlifts... always so hard for me

Thanks for the protein info Alke. When I get a little money in these pockets I'll go out and grab some protein. Oh yeah man, don't get the bands from strengthcats yet. Iron Woody (Yeah i know) is having a SICK promotion on Ebay and he's selling his bands for really cheap. I read some reviews and these are the same as jumpstretch except they aren't colored. Check it out: http://search.ebay.com/powerlifting-bands_W0QQsokeywordredirectZ1QQfromZR8

debussy
06-20-2004, 08:23 AM
Sunday 6/20


Weight: 173.5


Diet: ~2100 Calories
10:30AM: 1/2 Cup Oatmeal, 1/2 Banana
11:30AM: Baklava ... sugar for lifting
1:00PM: 1/2 Banana
1:30PM: 1 Oz Tuna, 1 Slice WW Bread
2:30PM: 1 Oz Tuna, 1 Slice WW Bread
4:00PM: Tofu
6:00PM: 2 Chicken Tenders
8:00PM: Chinese Father's Day Food.... all you Asians know how much food that is.


Training:
2" Board Press: 45 x 6, 95 x 6, 135 x 3, 155 x 1, 185 x 1, 205 x 1, 225 x 1, 245 x 1, 250 x 0
3" CGBP: 165 x 3, 175 x 3, 185 x 5, 185 x 4.5, 185 x 1 + 3
Extra Wide Grip Bench: 135 x 10
Standing MP: 95 x 5, 105 x 5, 115 x 5, 125 x 5, 125 x 4

-245 was soooo slow... but i knew I had it... I was talking to my brother as I did the rep hahaha. 250 just owned me off the chest.
-for thr 185 x 1 + 3, I ****ed up the board press by hitting the screw in the board with the bar, so I started over.
-My shoulders have always sucked... oh well. I can't wait until I start cranky out MP with 135. Sick of using this pussy weight.


God I need more food... I was weak as hell today. I could have rested another day since I did DE Bench on Thursday.... blah. Comes down to what's more important... be strong or be lean? Or I could get lean first and then get strong again.... but who has the patience? Not me.

Anyway... floor presses next 2 weeks.

John0101
06-20-2004, 10:46 AM
yo man, congrats on the weight loss, it just seems to be melting right off. You have been losing weight pretty fast right now. I say up the cals soon cuz your gonna be burning off muscle as well as fat sooner or later if u keep this up and especially when you drop to a lower bf level.

Focused70
06-20-2004, 11:05 AM
W00t! for the board press.

Stash

debussy
06-20-2004, 11:44 AM
Stash: Thanks man, I don't get why I could get up 245 pretty good but 250 wouldn't even move off my chest. It just sucks. Could be that my chest is weak I guess.

Johnny: Thinkin about getting more protein and upping the calories up to 1900 when I'm lifting. Muscle loss is my biggest nightmare.

bill
06-21-2004, 09:43 AM
250 next time, could be many reasons to miss a lift no big deal.

bill
06-21-2004, 09:44 AM
oh yeah I just had a triple burger with db cheese lol.

debussy
06-21-2004, 09:57 AM
Monday 6/21

---
Exercise Bike: 10 Minutes Medium Pace

Just couldn't do it... everything is aching... legs are burning off. Feet hurt too... I need to start squatting with shoes on. The bike hurts my knees too.. I'm gonna start running and see how that feels.

---
Diet: ~1700 Calories
12:00PM: Oatmeal, Brown Rice, Barley, etc. Hot cereal mix
2:30PM: 2 Eggs, 1 Andui Sausage, 1 Slice WW Bread
5:30PM: 1 Oz Tuna, 1 Slice WW Bread
7:30PM: Blueberries
8:30PM: Rice, Pork, Veggies
10:30PM: 1 Oz Tuna, 1 Slice WW Bread

*God damn... Tuna sandwiches fill me up so good. My stomach is about to blow up. I need to eat these more, so I don't have to worry about getting hungry all the time.

---
Training:
Power BB Row: 95 x 6, 135 x 6 x 2, 140 x 6 x 2
Wide Grip Pulldowns: 120 x 6 x 3
Rev Close Grip Pulldowns: 120 x 6, 140 x 6 x 2
Power Cleans: 135 x 1 x 6

*Really concentrated on squeezing the shoulder blades back and getting solid reps on the BB Row. Power just means that you put the BB back on the ground after each rep is performed. Gonna try to move up to 145 next week.
*Same with the pulldowns... really trying to isolate the lats and feel the burn.
*INSANE PUMP RIGHT NOW

Thinking about doing reps for next week... I'm getting tired of maxing out all the time. Then after that I'll probably max out on 11" box squat and floor presses.

---
Bill: YOU SUCK!!! I'm starvin. Was that from wendy's?

bill
06-21-2004, 06:15 PM
HOMe Made, and another for dinner with onions rings lol, oh just think of how much cardio that i will eventually do lol.

debussy
06-23-2004, 08:54 PM
this is what happens with 2 days of starving, no sleep, and walking the street all day... yeah dont ask.

Bench: 135 x 6, 185 x 3, 225 x 1, 225 x 2 x 2, 235 x 0

so the first attempt at 225 was just sad... i almost didnt get the first rep and i didnt even try for a second. the second attempt was ugly as well, the second rep went up by share luck. wtf is happening, i should have a STRONG 3 reps. i need to get my **** together.

Next two weeks I'm just gonna do reps at 225 until I get a solid 3.
Gonna be doing reps for ATF squats too.

sad ****.... my diet was **** for the past 2 days... **** im depressed now.

debussy
06-24-2004, 07:12 PM
Thursday 6/24


Weight: Don't even wanna look... I'm probably right back where I started.


Diet: Complete ****.


Training:
Standing DB MP: 20 x 8, 25 x 6, 30 x 6
Standing BB MP: 115 x 5, 125 x 5 x 2, 125 x 4
Front Raises: 45 x 6 x 4

-125 was looking ugly.

Still don't feel like doing a full workout. Taking it easy for a while. Maybe I'll do my ME Squat on Sunday, since my back is fried from benching yesterday.

Focused70
06-24-2004, 08:04 PM
:(

Maybe I really do need to move up to Mass. to show my support. :)

Have no phear, you'll get there soon enough.

Stash

debussy
06-24-2004, 08:18 PM
:(

Maybe I really do need to move up to Mass. to show my support. :)

Have no phear, you'll get there soon enough.

Stash

I appreciate the support Stash. Just hit a little turbulence on the ride called life. No problem. Everything will be back on track soon though. I'm so glad I got weight lifting and WBB, they are the ultimate stress reliever.

chops
06-24-2004, 11:25 PM
howdy

that is all :)

and thien sounds like the viet word for money

debussy
06-25-2004, 07:05 PM
howdy

that is all :)

and thien sounds like the viet word for money

well he is vietnamese. do vietnamese people name their kids money? haha

BigNic
06-25-2004, 08:19 PM
those were some impressive front raises bro, nice workout

debussy
06-25-2004, 08:34 PM
those were some impressive front raises bro, nice workout
Thanks BigNic, but I think you might be mistaken. Thats not 45lbs in each hand, that's the combined weight hehe. Having clearing that up, you can see its pretty sad... but I think I'll move up to 50 next time.

John0101
06-25-2004, 09:14 PM
Thursday 6/24


Weight: Don't even wanna look... I'm probably right back where I started.


Diet: Complete ****.


Training:
Standing DB MP: 20 x 8, 25 x 6, 30 x 6
Standing BB MP: 115 x 5, 125 x 5 x 2, 125 x 4
Front Raises: 45 x 6 x 4

-125 was looking ugly.

Still don't feel like doing a full workout. Taking it easy for a while. Maybe I'll do my ME Squat on Sunday, since my back is fried from benching yesterday.

:rolleyes:

Please you got more then this

just stop it, please, stop wasting your time.

debussy
06-26-2004, 07:17 AM
:rolleyes:

Please you got more then this

just stop it, please, stop wasting your time.


Haha chill man, I'm trying to ease back into it. I'll show you some nice ATF squats soon.

debussy
06-26-2004, 08:04 AM
Saturday 6/26


Weight: 175


Diet: ~250 Calories
10:00AM: 2 Eggs, 1 Slice WWB

Olive Oil is the best!!! One more thing... I don't think I can ever eat white bread again. WW Bread is the only edible bread as far as I'm concerned. Gonna start back up the diet and pack in some cottage cheese if I don't fart too much. I can't find the lactose free cheese around here.


Training:
ATF Squats: 45 x 6, 95 x 6, 135 x 3, 155 x 1, 185 x 1, 205 x 1, 225 x 1, 245 x 1, 260 x 1, 265 x 0
GM: 45 x 6, 95 x 6, 115 x 6 , 125 x 6, 135 x 6 x 2

-260 felt great... setup was good... popped right passed my sticking point and drilled it all the way up... breathing was good too. I do tend to get a little nervous and my breathing quickens, but I tried to keep it steady. 265 just owned me at my sticking point, at 90*. If I had more speed I probably would have gotten it.
-Getting the form down nicely. These feel great. I love the feeling of the hamstring stretch.

I can't wait to do the RE (Reps) week... the pressure/fear of maxing out every week is getting to me haha. Just gonna do normal bench and parallel squats for reps.

debussy
06-27-2004, 10:31 AM
Sunday 6/27


Weight: 175
Not gonna expect much progress... I ate total crap yesterday.


Diet: ~1800 Calories
11:00AM: 1 Slice WWB, 1 Oz Tuna, 1/4 Avocado, 1 Slice American Cheese
12:00PM: 2 Eggs, 1 Anduin Sausage, 1/4 Onion
2:30PM: 2 White Castle Burgers
4:00PM: 1 Oz Tuna
5:00PM: Cereal
6:30PM: Veal Cutlet
8:00PM: Rice, Chicken, Eggplant, Fish, etc..

Today is a total snack day.


Training:
Bench: (Speed)45 x 6, 95 x 6, 115 x 3, 125 x 3, 135 x 3 x 6, (Paused Heavy Singles) 185 x 1, 205 x 1, 225 x 1 x 3
CGBP: 155 x 3, 165 x 3, 175 x 3, 185 x 4.5, 185 x 3.5, 185 x 4
Front Raise: 45 x 6 x 3

-I like doing the heavy singles to practice the form and speed I work on before that. The pause is killer... I'm not gonna play around with the BS touch n' go reps anymore. I'll put the 260 off for a while. I want to get a solid 250 paused.
-CGBP felt heavy today since I'm working on my form. I'm trying to tuck my elbows as close to my body as possible to avoid any elbow strain.
-I'll move up to 50 on front raises next time... I'm still slacking hehe.

Taking it easy today. My hamstrings are KILLING me from the GM's yesterday. Oh my god... I love and hate GM's.

Focused70
06-27-2004, 11:30 AM
Seems like you're progressing along.

:claps:

Stash

debussy
06-27-2004, 01:10 PM
Seems like you're progressing along.

:claps:

Stash

Thanks for the kind words Stash. Seems as though my bench has stagnanted though. Not sure how my squat is doing.

debussy
06-27-2004, 07:41 PM
Monday 6/28


Weight: 176


Diet: ~2000 Calories
10:00AM: Rice, Eggplant, Beef
1:00PM: Ravioli, Meatballs
2:00PM: Couple of drinks tuttut
4:30PM: Pastry, 2 Oz Tuna
7:00PM: Rice, Potato, Beef, Veggies
11:00PM: 2 Tbsp PB


Training:
Session 1:
Hang Snatches: 45 x 3 x 2, 95 x 3 x 2, 95 x 1 x 8
Hang Cleans: 45 x 3 x 2, 95 x 3 x 2, 115 x 1 x 3, 125 x 1 x 3

-My shoulders were tired from the shoulder work yesterday. I shoud just replace the front raises with hang snatches. We'll see. Other than that... the snatches felt pretty good... form is still sloppy and I'm still kind of slow, but I'll work on it.
-Getting the "hang" of them now (hehe)... I'm learning how to catch the bar and rest it on my shoulders better. I'm also trying to concentrate on the bar going straight up instead of using my arms to get the bar up.

Session 2:
BB Row: 45 x 6, 95 x 6, 135 x 6 x 4
WG Lat Pulldown: 120 x 6 x 3
CG Lat Pulldown: 120 x 6 x 3

-Damn... back is weak today. Could be the pulls.

Gonna go over a friend's house and try to make a box. Hopefully I'll have a box to squat on by DE Squat day.
Update: Box has been constructed thanks to a very handy friend... it has a 12" and a 14" setting. I can't wait to test the box out on DE Squat.

debussy
06-29-2004, 07:05 AM
Tuesday 6/29


Weight: 173

I have no idea what's wrong with my scale... It said 176.5 before I went to the bathroom, now I get 172.5... ok I know it's gross... but I didn't **** that much out haha. Whatever... I'll take i173.


Diet: ~1800 Calories
9:00AM: 1/2 Cup Oatmeal, 1 Egg
12:00PM: 2 Oz Tuna, 2 Slice WWB
3:00PM: 1 Slice WWB, 2 Oz PB
6:00PM: Granola Bar
7:00PM: Rice, Beef, Peas
9:00PM: Rice, Veal, Veggies

debussy
06-29-2004, 04:53 PM
Wednesday 6/30


Weight: 173


Diet: ~2000 Calories
7:30AM: 1/2 Cup Oatmeal
10:00AM: 1/2 Veal Cutlet
12:00PM: Rice, Peas, Chicken
2:00PM: Drinking
4:00PM: Rice, Veggies, Pork
10:00PM: Dumplings, etc..

-****ed diet


Training:
Box Squat: 45 x 6, 95 x 6, 135 x 2 x 2, 145 x 2 x 2, 155 x 2 x 4, 165 x 2 x 4
Conv. DL: 135 x 6, 155 x 3, 185 x 1, 205 x 1, 225 x 1, 245 x 1, 275 x 1, 305 0, 305 x 0
Abs: BW x 12 x 2

-Slow Box Squats
-Depressing DL's

Late to community service again... damn. Lifts were disgusting. I feel like a piece of ****.

debussy
07-01-2004, 07:10 AM
Thursday 7/1


Diet: ~1700 Calories
9:00AM: 2 Eggs, Ham
12:00PM: 2 Oz Tuna, 2 Slice WBB
3:00PM: 1 Slice WBB, 2 Tbsp PB
6:00PM: 1 Slice Ham
8:00PM: Rice, Chicken, Veggies
10:30PM: Rice, Chicken, Veggies


Training:
Bench: 45 x 6, 95 x 6, 135 x 3, 155 x 1, 185 x 1, 185 x 5, 195 x 5, 205 x 5, 215 x 3
Incline DB Tri Ext: 20 x 8, 25 x 8, 30 x 8 x 3
Standing MP: 45 x 6, 95 x 6, 115 x 5 x 4
CGBP: 155 x 6, 155 x 7

-The tricep exercise is a little rough on my elbows/tricep... not sure what it is... but it pinches something.
-Forgot to do military presses before killing my triceps... very dumb of me.

A good exhibition of weakness.... pathetic. Cutting sucks :(

Cut Summary:
BW: -5 Lbs
DL: -30 Lbs
Bench: -5 Lbs
Squat: God knows how weak I am now

When I hit 170 I'm gonna maintain for a little bit and then hit 165. I can't have this go on any longer... it's killing my self-esteem hehe.

Focused70
07-01-2004, 09:33 AM
Looks good though.

Here's some :spam: to raise your spiritz. :)

Stash

debussy
07-01-2004, 06:20 PM
Looks good though.

Here's some :spam: to raise your spiritz. :)

Stash

That's for the motivational words during this dark hour of cutting Stash. Cutting is just no good hehe.

bill
07-01-2004, 06:26 PM
debussy don't do mp before triceps , I did this before db inclines not such a good idea.

debussy
07-01-2004, 06:58 PM
debussy don't do mp before triceps , I did this before db inclines not such a good idea.

Why do you say that Bill? I figure I should save a little tricep power to do the military presses and then kill the triceps afterwards. If I do it the other way around, I can't work the shoulders to their full potential.

BigNic
07-01-2004, 07:01 PM
ya id say leave tris for the end so you can finish them off.

debussy
07-01-2004, 07:06 PM
ya id say leave tris for the end so you can finish them off.

I guess it really depends on what you're priorities are... shoulders or triceps. Anyway man, how's your bulk going? I'm really jealous of you man... you were making some sick gains on your cut. I'm cutting and my strength is just going down the drain day by day.