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SirRepAlot
12-10-2004, 01:42 AM
Lifts are suppsoed to be explosive right ? Nothing more explosive than super critical mass :D

About me ;
- male
- approaching 30
- lifting for like ten years , the last three more and more 'intelligently'
- have been juicing, no more
- lifting for strength AND size
- NotAMuscleGainingTalent!
- practising WT on the side
- 200-220lbs depending on season
- 184cm's high
- BF from 10-15%


Goals for this year was
1. incline db press with 51kg's for 2-4 reps
2. 180kg squat
3. 200kg deadlift

Wich is ****ed up.. I may reach number 1 yet, coulda done it this cycle, but was burnt out after a 3 month cycle(training cycle, not juice cycle!)
squat is not happening for two reasons, converted to frontsquat and surgery.
Deadlift topped at 180 before injury(with surgery to come) ..

Goals for 2005
1. keep the pec work in check, progress not a priority.
2. 125kg 1RM frontsquat
3. 200kg deadlift


Diet : on a day to day -feel- basis, not optimal, but its OK for now, keeping the fast carbs down, protein up, fat medium

Diet aids : Oil n3 & n6 (6-10g n3/day), kreatin, ALA, multivitamin, green tea tabs, strong ginseng, optional ECA.

Training theory : Overload .. Overload overload overload ... overload gives me more than juice ever did.. overload, periodization and deloads equals total ownage & critical mass.. I do HST for some parts and homegrown superprogram(tm) for others..

SirRepAlot
12-10-2004, 01:51 AM
been neglating journal updates, hopefully this will keep me at it! So while I still remember

(back, dorsi, is semi HST, got injuried arms as well, gotta keep reps high and not go too heavy..)

02-12-2004
deadlift : 5x60kg, 5x100kg, 4x140kg, 3x140kg
front squat : 2x15x60kg (light and easy after biopsy recovery)
cg pulldown : 2x15x75kg
yates rows : 2x15x75kg
dips : 3x10xMe (96.5kg)
(stuff I forgot)
1 hours WT training

Totally fubar day, i've forgotten my pads AND staps AND there was a new olympic bar, non standard diameter and SLIPPERY sucker .. I SHOULD have been deadlifting, shrugging and practising grip strength, but ...****it

SirRepAlot
12-10-2004, 02:02 AM
04-12-2004


inc db press : 3x6x46kg
bench press : 4x110kg, 5x110kg
cg pulldown : 2x15x75kg
yates : 2x15x75kg
front squat : 15x75kg, 12x75kg (gaah, heavy .. longer break..)
military press :5x5x60kg
skullcrushers : 5x5x46kg
+ light bicep work for injury.

46kg's was a bit on the heavy side actually, but its to be expected because i am highrepping in the early stages of the cycle (as next pec workout will show), Last i peaked at 48.2kg's for 5 reps, I should surpass that this cycle by 2kg's atleast.
back work and bicep still lightweight
front squat is moving up, still getting light doms from the light weights .. Soon it will get the full treatment once work capacity is upped somewhat with this semi-hst rutine.

SirRepAlot
12-10-2004, 02:14 AM
07-12-2004

inc db press : 14x41kg, 13x41kg, 11x41kg, 9x41kg, 7x41kg :dj:
benchpress : 10x90kg, 10x10kg
front squat : 3x10x80kg
cg pulldown : 2x15x80kg
yates : 2x15x75kg
shrugs with pads : 5x100, 5x140, 4x180
static hold : 5secs 210kg
shrugs with straps : 10x180, 20x140kg
lat raises(one arm) : 6x12kg, 6x14kg, 6x14kg (auch my arm, stopped)
rear delts (db's) : 3x10x10kg

I am determined to push those 41 suckers up for 15 reps (wich would be a new PR 15RM) .. last cycle 10 rep was the **** and moved it up to 12 over ~3-4 weeks .. i had it 14 reps last week too, but failing fast after this .. workcapacity is DEFN. going up, thus maxrep is coming soon ..
Front squat is soon ready for maximum punishment again (too bad surgery is 17th jan.)
Static hold (with pads), for grip strength, when the sucker slipped out of the tip of fingers at last, i dropped one side of the bar on the floor, lol, was too busy turning 'redhead' to set it down properly .. oh well ... Still 5 seconds aint enough for a 200kg deadlift ... I want that up in the 15-20 seconds, grip is DEFN. a weak spot in my deadlift ...

SirRepAlot
12-10-2004, 02:37 AM
09-12-2004

deadlift : 5x60kg. 5x100kg, 5x140kg, 5x140kg, 1x150kg
cg chinups : 2x10xMe
yates rows : 2x10x80kg
powersquat : 5x60kg, 3x100kg, 1x120kg (lightweight)
frontsquat : 13x60kg (fastreppin')
1 hour of WT
dips : 5x10xMe
delt machine : 2x8x60kg(all blocks), 15x50kg
db rear delt : 3x6x12kg
hammer curl : 2x30x4kg

deadlift was heavy ass **** .. fatique from the shrugs was evident, next week, it'll be light weight again.
The powerrack where i train WT is a POS, so i lamed around the squat a bit..
dips workcapacity is getting ugly .. will up to 15 reps soon or add weights...
hammer curl ; good nasty acid burn in brachialis .. infection go go go away ..

MixmasterNash
12-10-2004, 01:46 PM
Good deads! Now let's see some weighted chins and dips!

benny
12-10-2004, 02:36 PM
nice work. definitely go with weighted chins and dips.

SirRepAlot
12-11-2004, 04:37 AM
haha .. yea, i have, and would if it wasnt for two reasons

1. inflamed brachialis, weighted chins would totally break those suckers in half

2. shoulders are borderline too, and dips just tear right into the delts...

Besides, dips is not a primary target, it serves ONLY as a helper-excersise for other chest work, wich is why it MUST be kept low weight and high volume. (Its a conditioning this, rbe and all that **** ... do NOT burn out synergists in compound movements before peaking ..)

weighted chins .. i did +50kg's last cycle (underhand grib) for eccentric work at last (me ~210-220lbs at the time), dorsi and biceps REALLY peaked out under these loads ... unfortunatly a dorment inflamed brachialis has put a stop to that for the time being..)

A fubard brachialis really puts the smack down on alot of excersies .. take lateral raises .. i love that for shoulders ... but alas..

ENOUGH ranting, off to the gym :o)

SirRepAlot
12-11-2004, 12:28 PM
incline db press : 6x46, 6x46, 6x46, 5x46kg (heavy :drooling: )
bench press : 4x110, 4x110kg
yates rows : 4x10x80kg (light weight)
front squat : 3x10x80kg
leg press : 10x200, 10x240kg
skull crushers : 3x5x46kg
behind the neck triceps extention : 2x8x12kg
reverse grip cable extentions (triceps) : 2x7x30kg
one arm cable rows : 10x40,10x50, 5x80kg (peak conc.)
hammer curls : 20x4, 3x30x4kg
weight : 95.8kg

A mediocore session today .. I've come up with a few reasons why strength is lacking a bit .. one ; im still affected by the antibiotics from an infection in my leg, I problary aint extracting all the nutrients from ingested food yet (still got some runs..) wich also explains the weight drop of ca. 1 ~3lbs bodyweight.
And i am OFF of the creatin for the moment...
Im doing 100'reds of reps in hammer curls, purpose is to restore the damned brachialis, bloodflow bloodflow ... i think it is working, but can tell for sure cause im also taking some anti inflamatory prep (wich may be BAD for a number of OTHER reasons...

SirRepAlot
12-29-2004, 05:32 AM
I am getting real bad at doing updates ...

Still going strong, allthough cristmas has been tough on me .. actually DOWN in weight 95.9kg's yesterday at the gym...
maxed out at 12 reps with 41kg's for incline as opposed to 14 before (2 weeks straight, only hit'd chest once/week, bad no progression etc.)
On the upside, i've maxed 115kgs 1RM frontsquat .. thats good..
I've done static hold 7 seconds(with pads) with 200kg's, and shrugged it 8 times.. PR good too...

I WILL keep this journal alive damnit... here goes session from yesterday

incline db presses
12 x 41kg
10 x 41kg
8 x 41kg
5 x 41kg
- Puny puny puny .. rematch coming..

flat bench (arched)
10 x 90kg
10 x 90kg

flyes
15 x 18kg
10 x 20kg

-- High volume light weight .. this will totally kill my chest with DOMS for the next 2-3 days

chinups, underhand grib
15 x me (95.9kg)
9 x me
yates rows
10 x 85kg
15 x 60kg
cable rows, underhand
10 x 80kg (40kg's actually)
15 x 45kg (slowrep for the pump)
front squat
5 x 90kg
5 x 90kg
5 x 90kg
5 x 90kg
5 x 90kg
- A bit on the heavy side
hack squat
5x40kg
10x40kg
- New excersize, but damn, this one really stresses the bottom of the lift .. think could grow to like it ?
military press
10 x 50kg
10 x 50kg
- front shoulder rehab workout
lat raises
6 x 14kg
6 x 14kg
6 x 14kg
- strict form and slow, minimal pain from left brachialis, right is gone :)
deltoid machine (mid)
10 x 60kg
rear delts
6 x 14kg
8 x 14kg
lying skull crushers
5 x 46kg
5 x 46kg
5 x 46kg
skull crushers behind the neck
5 x 36kg
5 x 36kg

++ a million hammercurls with weights ranging from 4 to 7kg .. this really hurts my chinups and everything else involving biceps, but hey... its ok...

Back on the creatine, will cap some ala's tonight, and back on the regular meds (omega3, ginseng, multivitamin, green tea tabs)


Infact both pecs and quads are killing me right now .. i suppose i could milk the progression, but i want to get that working capacity up up AND UP ... YESTERDAY ...

LETS GET BUSY PEOPLE : o )

SirRepAlot
12-30-2004, 02:15 PM
pecs, tris, glutes and quads are KILLING ME ... gaaah

today

deads
5 x 120kg
5 x 120kg
5 x 120kg
5 x 120kg
5 x 120kg
- not lightning speed, but ok! .. estimate ~65%

shrugs
no straps
5 x 160kg
3 x 180kg
5s x 200kg (static hold)
with straps
10 x 200kg
15 x 180kg
16 x 160kg
25 x 130kg

++ some lame lat machines, left brachialis still killing me
alt db curl
5 x 18kg
5 x 22kg
- light weight ... has to be, cause of brachi.... sigh



That was that .. was supposed to be WT night, but i hit the local gym instead... WT come again in the new year...

happy new year everybody...

ryuage
12-31-2004, 07:40 AM
*peeks in the journal*

nice sessions sirrepalot you are pretty strong. Good luck with your new goals

SirRepAlot
01-04-2005, 07:27 PM
Thanks :)

saturday 02-01-2005

incline db presses
6 x 44kg
6 x 44kg
6 x 44kg
- oki i guess, they felt like 46'ers though

bench press
3 x 110kg
- thats just pathetic, stopped chest there

boxed front squats
5 x 80kg
5 x 80kg
5 x 80kg
5 x 80kg
5 x 80kg
- good power and flying bar at lockout .. lockout is not a stickie hehe

leg press
5 x 240kg
5 x 280kg
5 x 320kg
- legs were wasted

chinups, closegrib underhand
weight me = 97kg
1,2,3,4,5,6,7,8,9,10,9,8,7,6,5,4,3,2,1
- goddamn 100 chinups on pavels ladder rutine .. things that ill do from going craszy doing 10 reppers ... lol (this will hurt the lats tomorrow lat tonnage 9.7 TON)

seated widegrib rows
- widegrib to hit the rear delts too..
5 x 70kg (70kg not 45)
8 x 70kg
- easy peasy just to get tonnage over 10ton lol

military press
5 x 60kg
5 x 60kg
- nice and easy, i think my shoulder is starting to like me again

lat raises
5 x 16kg
5 x 16kg
12 x 12kg
- nice, minimal response from brachialis :)

eccentric lying db tri extentions
5 x 22kg
5 x 22kg
5 x 22kg


++ alot of lightweight db curls

SirRepAlot
01-04-2005, 07:35 PM
today

incline db press
13 x 41kg
10 x 41kg
9 x 41kg
7 x 41kg

flyes
15 x 20kg

benchpress
9 x 90kg
9 x 90kg
- volume wasted pecs ... im lacking some drive though... explosive power.. where is it ??

yates rows
10 x 90kg
10 x 90kg

experimental hammer curls
30 x 5kg -ok!
15 x 8kg -ok!
10 x 10kg -ok! (damn, + abit of doms from the ladder rutine yesterday)
10 x 10kg -ok! noooo pain
10 x 12kg -ok! ... rocking
5 x 18kg -semi ok! .. i could 'feel' it .. but no pain .... this ROCKS my arms are getting 85% triceps anyway... will be good to put some size up front again ;)


cable triceps extentions
10 x 80kg (all blocks ~40kg)
10 x 80kg
10 x 80kg
10 x 80kg

sizzy squats
10 x me (97.5kg)
10 x me
10 x me
- The knee is behaving, so i passed on supervolume legs today.... they'll get some thursday after WT :)

Mental notes
1. Stopped smoking, this has GOT to be the reason why the inflamatory **** is going away ..... cool !
2. reason for slight drop in pushed weight and volume is problary cause i discontinued ECA usage a few weeks ago ... gotta be it.
3. back on creatine for real, problary good for ~1+ kg BW.

SirRepAlot
01-06-2005, 04:30 PM
deads
5 x 60kg
5 x 100kg
1 x 130kg
1 x 150kg
1 x 170kg
0 x 190kg from 5cm box, fail, never left the ground.
1 x 150kg
1 x 150kg
5 x 130kg

shrugs / hold
pads
5 x 130kg
5 x 160kg
3 x 180kg
6seonds hold 200kg
straps
7 x 200kg
7 x 180kg

front squat
5 x 90kg
5 x 92kg
5 x 95kg

hack squat -machine-
10 x 50kg
10 x 50kg
10 x50kg
super sizzy for 10 reps ... wasted quads

hammer curl
30 x 5kg
15 x 8kg
10 x 10kg
5 x 12kg
- nice, nopain

lat raises
10 x 12kg
10 x 12kg
10 x 12kg
- nice no pain

db rear delt
15 x 12kg

seated widegrib cable rows (rear delt)
15 x 60kg
15 x 60kg

rookiebldr
01-07-2005, 11:05 PM
1. Stopped smoking, this has GOT to be the reason why the inflamatory **** is going away ..... cool !


Good idea, you've smoked long enough. ;)

SirRepAlot
01-08-2005, 04:15 AM
yea, one week clean .... gaaaah... need smoke ....heh

SirRepAlot
01-08-2005, 12:23 PM
today 08012005

incline db press
7 x 44kg
7 x 44kg
7 x 44kg
7 x 44kg
- with one rep to spare on all sets ... overload, here we come

benchpress
6 x 105kg
6 x 105kg
- the bench is still very weak though...

squat
5 x 60kg
5 x 90kg
5 x 120kg
- just for fun, nice and easy, the back is uber DOMS'ed from deads

boxed front squats
10 x 60kg
10 x 60kg
- not really leg day, but felt like it.

hammer curl
30 x 8kg
15 x 10kg
5 x 14 kg
5 x 18kg
5 x 18kg
-Woooooohooooooo .... nooooo pain.... yea buddy, light weight

chinups, neutral grip
5 x me (98.2kg)
5 x me
5 x me
-And NO pain ... but im going easy here .... this is actually my FAVORITE back excersise .... neutral grip in front, yea, not that underhand ****..

wide grip cable rows
10 x 60kg
10 x 70kg
5 x 80kg
15 x 50kg

delt machine (mid delt)
5 x 70kg
5 x 70kg
5 x 70kg
8 x 60kg

military press
6 x 60kg
6 x 60kg

skull crushers
7 x 46kg
7 x 46kg
7 x 46kg super closegrip for 15 reps



Good session today :o)

debussy
01-08-2005, 06:13 PM
very cool workouts man. youre a strong dude. i like how you are basing your routine the compound lifts... i like it.

SirRepAlot
01-12-2005, 04:40 PM
Thanks ;)

yesterday 11012005

incline db press
13 x 41kg
10 x 41kg
10 x 41kg
9 x 41kg
7 x 41kg
- I cannot hit those 14 much less 15 atm .. think im off to higher grounds next time 42kg's and play the overloading game... Allthough tonnage and total volume has gone up !!!

flyes
45 degrees
12 x 22kg
10 x 22kg
- wasted pecs

front squat
non lockouts fastreppin, asstothegrass
15 x 60kg
15 x 60kg
15 x 60kg
- an OK burn, but not burned out... saturday they will get the big treatment as surgery is monday..

chinups, underhand
13 x me (97.8kg)
5 x me (slow ecc)
5 x me (slow ecc)

cablerows twohand
10 x 70kg
5 x 80kg
5 x 85kg
15 x 60kg

sitting db military
5 x 30kg
5 x 30kg

lying db tri ext
8 x 18kg
8 x 18kg

lat raises
6 x 14kg
6 x 14kg
6 x 14kg
- 14kg's is ****, but bear in mind that they are slow while still recovering brachialis, and form is super strict and arms are 95% extended



An ok session today
arms a still getting better, allthough momentum as decreased upon the volume from prior workout .. and when arms get better so does the back workout ... Ill soon be able to spread those dorsi's again..
Lightweight volume to the quads ... didnt wanna do anythin gthat would prevent me from damaging them on saturday with both heavy and light ass high volume ****...
This was my last volume pec workout
13 x 41kg
10 x 41kg
9 x 41kg
7 x 41kg
today i've thrown in an additional 10'er ... thats good... atleast...

SirRepAlot
01-14-2005, 06:08 PM
thursday 13012005

deadlift
5 x 60kg
5 x 100kg
5 x 120kg
5 x 130kg
5 x 140kg
1 x 160kg
1 x 160kg
1 x 160kg
-tis was light!! so i went heavier than i shouldhave' ...

shrugs
pads
5 x 160kg
3 x 180kg
static 200kg 5 secs
straps
5 x 200kg
5 x 200kg
8 x 180kg
12 x 160kg

pulldown closegrib underhand
15 x 70kg
15 x 70kg
15 x 70kg
lightweight ... till next time,...

hammer curl
25 x 8kg
15 x 14kg
5 x 18kg
5 x 22kg
5 x 22kg
- YeA BUDDY ... its not all gone yet, but im GETTING THERE ... one month ago hammer curling with 4kgs would hurt ....to think i've carried this for a year...
quit smokine and O3 .... O3 should be mandatory for all ppl !!! our bods LOVE that oily stuff..

SirRepAlot
01-14-2005, 06:14 PM
friday 12012005

frontsquat
5 x 40kg
5 x 80kg
3 x 100kg
1 x 110kg
1 x 115kg
1 x 120kg - 1RM PR +5kg ... YEA BUDDY
5 x 100kg
6 x 90kg
7 x 80kg

legpress
5 x 230kg
5 x 270kg
5 x 310kg
5 x 350kg
5 x 310kg
- lame legpress cant handle much more than 350 ... 360 perhaps ..

hacksquat machine
10 x 40kg
10 x 40kg
10 x 40kg
- at this point my legs were vibrating, should we stay or should we go...damn

sizzy squat
10 x me
- damage, i was making the funny walk out of the gym today..

and im weighing in at 98.2kg today ... damn, thats not cutting thats bulking.... getting off the ECA AND quitting the smoked mandates a recalibration of calorie intake...gaaaah

SirRepAlot
01-15-2005, 08:38 AM
today 15012005

incline db press
7 x 45.2kg
7 x 45.2kg
7 x 45.2kg
6 x 45.2kg

- owned!
flyes
7 x 25kg
7 x 25kg
chinups neutral
5 x me (98.6kg)
5 x me
5 x me
two arm cable rows, wide
5 x 85kg
5 x 85kg
5 x 85kg
12 x 60kg

delt machine (mid)
10 x 60kg (all blocks)
10 x 60kg
10 x 60kg
- peak concentraion in top on last rep in all sets..

standing cable flyes
10 x 25kg
6 x 30kg (good squeeze)
6 x 30kg

incline chest machine
15 x 50kg
10 x 70kg
10 x 70kg
- some partials, good tension !!

triceps pushdown
10 x 80kg (40kg)

db rear delt
10 x 12kg
10 x 12kg


Good session !!!
I think the old creatine i was taking was bunk .. it was cludging up and all as well.. i got some new yesterday, and the weight has been going up ever since ... i HOPE this is water weight, otherwise im getting fat!! 2fast!! .. i do feel bloated though :o( ... and strong.. those 45's was almost as easy as 44's last week... if i can keep this up, i just might end up pushing the 51's for 4reps in the end of this cycle ... wich will run for about another 3 months...
I made a total pec burndown today, cause im not sure ill be in the gym tuesday, with surgery monday and all!

ryuage
01-15-2005, 09:12 AM
sessions looking strong :thumbup:

SirRepAlot
01-15-2005, 01:32 PM
thanks man ;)

SirRepAlot
03-22-2005, 01:04 AM
wow .. dicipline .. must .. grow .. spine ..

Never stopped lifting, just stopped keeping a journal...

The operation was a pain (bwahaha), its all good now, and i am still somewhat bouncing back on the squat... but im getting there..

progress as i remember it ;
incline db, worked my way up to 43kg's on volume for 11 reps, 47kg's on heavy for 7 reps. Overload is still milking it and thats why its still so 'light' (heavy day for 7 reps ? that aint heavy) .. with a bit of luck ill be doing 4's with the 50-51kg's in 1 months time ... heaviest db's in the gym.

frontsquat/quads ; moving on up, but it have been a slow start, as the surgery involved having some of the facia AND tissue removed from the quad(too little to pose any level of strength decrease the doc assured me.. yet it IS clearly visible to the eye.. hmm..) .. I've worked my way up to 80kg's for volume and 100kgs heavy (like 2-3 reps) ... I've also started using some hacksquat machine as well as legpress ...

Deads : Are good .. light day 120-130kg's for either 5x5 or 10x2 and did a 170 for 1 a few weeks ago .. its getting there... static holds is up to 140kg for 5 secs.. NO lock-grip ... its heavy like that !!!! shrugs, with straps, is in the 160-200kg range...

Back : widegrip pullups (for light duty) for 6-8 reps bodyweight around 95kg's and seated front pulls for 105-110kg for heavy (5 reps) ... doing some rows, either calbe, bb or db to support that. Back is getting good. Wide.

Arms : brachialis as gooood .... inflamatation is goooone ... yea baby... so doing a little biceps from time to time ... not that i care too much about it, as its size seems more dependent on my back work than any amount of curls i can make. Triceps is getting real strong too.

Shoulder : HST style got em up to 19kg's for 5 reps last time... thats friggin good.. last time i was there I was juiced. working my way up there again(no deconditioning, but hoping for 20kg ? that would totally own)...
Front delt, right side, have been borderline for some time, but is getting good now with aid from ipren .. dropped front delt work like military.. with good results in the chest work ... mmm.. may be getting enough work there...
rear delts is either db work, machinery or wide db-lat work (typically cables)

Working out tonight for volume pecs, heavy squat, medium back ... *remember to post workout* <-- mental note to self.


ed. oh yea, as well as it's going, over 2 years of non-juicing .. im thinking about a light cycle ... 10weeks of var and 250mg test/week ...

SirRepAlot
03-23-2005, 12:26 AM
22032005

volume pec, heavy squat, randomized back.

inc db pres : 12x43, 11x43, 9x43, 8x43, 7x43kg
inc flyes : 9x26, 9x26kg
pulldown : 5x110, 5x105kg
db rows : 5x50kg, 10x50kg
front squat : 5x40, 5x60,3x80, 1x100, 1x105, 1x110kg
lat raises : 5x18,5x18,5x18kg
preacher curls : 5x46, 5x46kg
rear db delts : 10x12kg, 5x14kg
bw : 95.5kg