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pei
05-01-2005, 02:49 AM
WHatsup all, im a first year at college, and so i have access to a decent gym finally, and i am definitely taking advantage. i go 3x a week, mon wed and fri, swim on saturday or sunday. and yes... i started a new thread because the other sucked. ok then.
i go by a pretty basic push/pull routine, with supersets of opposing muscle groups as often as possible. this is my complete routine... excluding warmups i guess, which im gonna stress as very important.

Day 1:
Bench press pyramids 185 x 8, 195 x 8 , 205 x 8, 220 x 7, 230 x 5

Seated cable row 3 sets 100 x 12

Superset:
One arm tricep extension 3 sets 60 x12
Bicep bar curl 3 sets 70 x12
Skullcrushers 3 sets 70 x12

Superset:
Pull-ups 3 sets of 10
Shoulder press 3 sets 115 x12

Flat chest fly/cable crossover not really sure yet


Day 2:
Squat 3 sets 180 x12
One leg inverted squat 3 sets 180 x12
Standing calf raises 3 sets 150 x12
Weighted incline situps 3 sets with 25lb x25
Oblique leans 3 sets with 25lb x12

Day 3:
Superset:
Decline chest fly 3 sets 35 x 12
Incline chest fly 3 sets 35 x 12

Superset:
Decline press 185 x 10, 195 x10, 205 x 8, 215 x 6-7
Upright row 3 sets 70 x 12

Superset:
One arm tricep extension 3 sets 60 x12
Bicep dumbbells 3 sets 25 x12
Skull-crushers 3 sets 70 x12

Shoulder fly (lateral raise) 3 sets 15 x12

Ab crunch circuit around 150 total




any feedback, guys? also, if you cant tell, i tend to work on my chest a lot, im trying to build and cut it up a bit. any suggestions with stuff to spice up my workout and increase my strength?

Unholy
05-01-2005, 11:40 AM
If you want to get stronger do more weight less reps.

heathj
05-01-2005, 12:05 PM
add another day for your lower body, and don't do quadruple the amount of sets for upper body than lower body.

John0101
05-01-2005, 03:20 PM
you got great strength for your size, how long have you been lifting? any pics?

Canadian Crippler
05-01-2005, 04:43 PM
add another day for your lower body, and don't do quadruple the amount of sets for upper body than lower body.I'm doing that right now actually :D. But it's only for 12 weeks (lower body is marginally ahead of upper at the moment)

debussy
05-01-2005, 05:12 PM
The intensity for the upper body workouts is definitely higher than for your lower body workouts. My suggestion is more focus on the legs. You seem to go pretty heavy on the bench but light for the squat. Also, some deadlifts would be nice too. But anyway... everything else doesn't look too bad. What are you goals? Strength? Size? A little of both?

pei
05-01-2005, 08:05 PM
thanks for the feedback, guys. im thinking of cutting my sets down to 3 sets of 8ish or so for higher intensity, but i dont really know if i want to do that for the bench as well? maybe i should do that for lowerbody too...

ive been lifting very sporadically since soph year in high school.. consistently only about 7 -8 months.

yea, my lowers are weak, i dont prioritize them like i sohuld i guess. my squats are pretty lame because i just started doing them really like 2-3 weeks ago... my friend is going to teach my to deadlift, any suggestoins on where to stick that into my routine? my friend does it in place of upright rows on day 3, supersetted with decline bench.

my goals: pretty much size and strength, with one will come the other, right?

pei
05-02-2005, 09:15 PM
finally, the week starts again and so does my lifting.
i thought i was a little sore from swimming on saturday, and a little from friday still, but it turned out to be a pretty good workout. im gradually going into more high intensity, lower rep stuff.

flat bench:
195 x 8
205 x 8
220 x 5
235 x 4
245 x 3

cable row:
100 x 10 x 3

shoulder press:
115 x 12
115 x 9
105 x 10

widegrip pullups:
3 sets of 10

TRISET
bicep curls:
70 x 10 x 3

one arm tricep extensions:
70 x 12
60 x 12 x 2

cable crossover:
80 x 12
90 x 12 x 2

tigo
05-04-2005, 10:34 PM
beast.

must catch up!

pei
05-04-2005, 11:46 PM
legs/abs day

squat:
140 x 8 warmup
185 x 11 x 3
100 x 15 cooldown

weighted incline situps
25 lb (behind head) x 12 x 3

one legged inverted squat machine
180 x 12 x 3

weighted incline obliques
30 lb x 12 x 3 each side

standing calf raise machine
165 x 14
180 x 12
195 x 12


yea.. this is my easier day. haha i know youre all thinking "blasphemy! slacker!" seeing only 36 situps, but i highly suggest you guys try the incline situp with the weight behind the head. at first it feels like youre going to throwup or just fall to the bench, but after you get through the first couple it really just burns.

also, anyone know if power cleans work the traps enough to replace upright rows in my friday workouts? i would superset them with decline bench.

Built
05-04-2005, 11:52 PM
Cleans did a lot to build up my traps.

And I only do 24-30 situps when I do 'em - three weighted sets of 8-10 usually.

:)

pei
05-06-2005, 07:52 PM
today was... the other push/pull day.

power cleans
bar + 20 kgs x 12 x 3 (first time doing it... i think im gonna continue with these instead of upright rows) i could have done a higher weight but today i worked on getting the correct form.

decline bench
warmup
175 x 12 x 2
175 x 10
cooldown
im working on bar speed, so i did a three count on the negative part of the bench and accelerated as fast as i could on the uprising part... drains you, especially when you go to the chest.

shoulder fly routine
15 x 15ish x 3

incline db press
45 x 12 x 3
did same thing as decline bench... went down on a three count and went up as fast as i could.

hammer curls:
25 x 12
25 x 10 x 2
25 x 7
i tried a new anti-cheating way today, i put my back against a wall and made sure my elbows touched it too and did them... killer.

one-arm tricep extension:
60 x 12 x 3 each arm
i do this on one of the cable crossovers by the way.

bicep negative set
70 x 6
started at the top of the motion, and went down as slowly as i could then had my spotter help me back up. DAMN this hurt

dips
2 sets of 15


im thinking of starting to take the rest of my protein powder 2-3 times a day until it runs out.. which will probably be a week or two. any optimum times to take it, besides after working out?

also, can anyone give me a couple of good exercises for the anterior delts?

pei
05-08-2005, 04:53 PM
does anyone know about bar speed and how to develop it? also, when you bench, should you tense your whole body, especially your shoulders? or... not? im thinking of doing sets of 185 and 200 ish for bar speed, then 220 and 230s to complete my pyramid.. feedback anyone?

pei
05-09-2005, 01:41 AM
so dang... anyone out there looking to build monstrous traps, look no farther than power cleaning.

pei
05-09-2005, 08:32 PM
starting another cycle of lifting...: my "hard" day

flat bench:
135 x 10 warmup
185 x 10
195 x 10
210 x 6
220 x 6
235 x 5
135 x 10 cooldown
i worked on the bar speed thing on the lighter weights, including the warmup and cooldown. for me its basically a three count on the way down, then accelerate up as fast as possible, its ridiculously draining, and i can see why it would help build up a bench.

seated cable row:
110 x 10 x 2
110 x 12

arnold presses:
it was my first time doing these.. i think i figured them out about halfway through my sets. probably should go heavier, but form is more important i guess. oh well
30 x 12 x 3

pullups:
im trying side to side pullups, where you kind of alternate sides you pull up more on.
12
5 one handed because i just saw "rocky" and was curious how hard they are
9
8

bar curl:
75 x 8 x 3
holy crap, hard. i would usually do 65 or 70s, but since i couldnt find those i decided i guess it might be time to move up in weight.

lying tricep extension:
75 x 3 x 12

by this time, my workout was over an hour already, so i decided to skip my newest superset: one arm tricep extension for the anterior deltoid and cable crossovers. im also starting to go lower on my benching, instead of the usual 90 degrees with my forearm and upper arm, im just going until a couple inches away from my chest... any lower is extremely uncomfortable for me.

anyone else here see "ronnie coleman: the unbelieveable"? its crazy, he deadlifts 800ish and waves it off as a crappy weight.

debussy
05-09-2005, 10:28 PM
Damn you have a strong bench. Anyway, if you're interested in bar speed.... I would suggest going to www.elitefts.com and reading their articles. Read specifically about the dynamic effort and maximal effort methods. For dynamic effort workouts, you will want to do 8 sets 3 reps at 50%-60% of your 1RM. Your main concen on DE days will obviously be bar speed. On ME days you will want to work up to 95%-100% of your 1RM through single reps or triples. Be careful though, do not use the go 95%-100% on the same exercise for more than 3 weeks in a row. I'm sure I've confused you enough.... just go check out the articles hehe.

PizDoff
05-10-2005, 10:30 AM
I will politely recommend making the size of your sig smaller.


Also, don't worry about your height, not just 'Asians' are short.

pei
05-11-2005, 11:29 PM
so i went to the doctor today to check out a dull ache in my lower ab area.. think right where the abdomen meets the thigh. i may have 1. a hernia or 2. an abdominal strain. so... great. not so thrilled about that, but what can i do? have a lame lifting day is what. man.

box squats (not all the way down, to isolate quads)
bar x 20 warmup
185 x 12
205 x 12
225 x 12
if i go lower like i usually would, then the pain appears in my lower abdomen

incline situps. no weights, i think im gonna leave out weights for abs for a while
3 sets of about 12, 5 count situps (each one takes 5 seconds)

one leg inverted squat: again, i couldnt go as low as i wanted to.
180 x 12 x 3 each leg

oblique lean: no weight
3 sets each side, 5 count situps

calf raise: finally an exercise that doesnt really strain my abdomen in any way
195 x 12 x 3

i just got back and i feel like i didnt even go to the gym today. injuries suck.

spencerjrus
05-12-2005, 12:42 AM
Nice journal pei, good luck on your goals. Do you work out at Rimac?

pei
05-12-2005, 11:45 PM
today was... alright. overall, im concentrating on doing reps more slowly and more controlled. i think this is the #1 problem of lifters, they do their stuff too fast to maximize gains. i think, or actually i KNOW i was still not fully recovered from monday and those killer lying tricep extensions, so... i guess im happy with the results.

power cleans: still working on form a little bit. these kill your forearms too.
90 x 12 x 3

decline bench: man this is getting to be painful. i count three seconds on the descent and power it up as fast as i can.
175 x 10
165 x 9 x 2
165 x 10

shoulder fly: getting easier
20 x 12 x3

incline dumbbell press: did these pretty slowly
50 x 12 x 3

SUPERSET
one arm tricep extension
60 x 3 x 12 each arm

hammer curls
25 x 12
30 x 8 x 3


three exercises that blowing my muscles up: hammer curls, power cleans and lying tricep extensions. i wish i discovered these earlier in the year.]

and yes, spencerjrus, i workout at rimac at ucsd.

tigo
05-17-2005, 04:01 AM
gotta teach me these exercises homey

pei
05-17-2005, 11:31 PM
damn, had a pretty weak day but i hope i can just attribute it all to my lack of sleep... i think ive been developing insomnia over the last quarter.. or two.

bench press: im going almost to my chest now, as opposed to 90 degrees... im still in debate with myself as to how far down to go, any suggestions?
135 x 10 warmup
190 x 6
200 x 6
220 x 5
235 x 4
185 x 7 worked on accelerating up as fast as possible
135 x 9 worked on same.. and cooldown
ugh i think probably my stupid huge jumps in weight caused it too.. i realized i started my pyramid too low to get to my desired ending weights, so i just jumped.. STUPID! but at least i am retaining most of my strength with still going down so much closer to my chest.

seated cable row: felt pretty hard today too.. but i grinded it out ok.
110 x 10
110 x 11
110 x 12

arnold presses: still getting the hang of the form, and i find that i feel it most in my tris.. until im done. then the pain comes in my delts. sweet.
35 x 12 x 3

wide grip pullups: i had my spotter tug down on my shirt to give me a little extra weight, and surprisingly i did more than i would usually do, period.. widegrip that is.
11
10
8

superset: french curls (the lying skullcrusher with the bar... yea) gotta work on keeping my elbows in
70 x 12 x 3

and standing e-z bar curls: its come to my attention that my biceps are somewhat undertrained compared to my triceps, so ive been making a conscious effort to kill them whenever i work them. anyone got any good bicep exercises to blow those bis up?
70 x 8ish x 3

pei
05-18-2005, 10:15 PM
legs and abs today... still kinda taking it easy cus of my hernia scare (still not sure... but pain is leaving kinda) also, still not using weights with abs, i dont think i will be for a long time. going slowly and holding seems to be doing the trick.

squat: heaviest ive squatted so far.. im semi compensating for not being able to go parallel to the floor by going heavier, but by going heavier its working everything that would be worked by going down all the way. so whatever.
135 x 12 warmup
225 x 12
245 x 12 x 2
135 x 15 cooldown

one leg inverted squat
180 x 12 x 3 each leg

6-count incline situps
12 x 3

calf raises
180 x 12 x 3

oblique bends
12 x 3

pei
05-20-2005, 10:18 PM
today was alright. i made sure i had enough to eat and it was a decent workout. im working on going through my sets really fast, because i am now under the impression that it helps you gain bulk if you have lower recovery time between sets... can anyone comment on that? anyway, todays sets were all done with minimal rest, IE waiting for my spotter to go, then id go again.

power cleans: good thing to start with cus it really gets you warm... gets your heart working too.
bar + 15 kgs x 10 x 3

decline bench: still working on going down slowly and accelerating up... is getting noticeably easier
175 x 10 x 3

shoulder fly (lateral raise): WOW, these done set after set with little rest are killer and burn like the underworld.
20 x 12 x 3

incline db press: the hardest part of these is getting the weight up.
55 x 12 x 3

SUPERSET:
One-arm tricep extension: i feel ilke ive hit a plateau on these, but my skullcrushers are going up and strong... so whatever i guess.
60 x 12 x 3

hammer curls: once again, done with elbows against a wall to make sure i dont cheat.
25 x 12 x 3

by this time, i had finished my workout so much earlier than i usually would have, i decided to do some chest flyes on a machine: i died at the end.
175 x 12 x 2
172 x 4 THE BURN

can anyone give me any tips on working for hypertrophy (size) as opposed to strength, or vice versa? itd be appreciated, thanks. what i have so far is: work with sets of 10-12, have less recovery time between sets... yea.

pei
05-23-2005, 09:15 PM
pretty strong day today. increasingly little recovery time between sets, really like 1-2 mins tops, usually about 1. for all exercises that is.


bench press:
190 x 5
200 x 5
210 x 5
220 x 5
235 x 5 and i didnt even fail.. so i walked away feeling a little unfulfilled or what have you, but im happy about it. im going to try to peak at 240 next time or 245. 5x5s are going to be my new bench routine ive decided.

seated row:
110 x 10 x 3

arnold presses:
35 x 12 x 3

widegrip pullups:
10
9
10

skullcrushers: there was just a 95 lying around so i thought id try it. i should probably go heavier on these, probably 80ish.
70 x 12
95 x 7
70 x 12

preacher curl: first time i did them at the preacher stand.. wow ive been missing out.
70 x 8 x 2
70 x 6
70 x 2 just to burn out

i like being able to finish in less than an hour.

pei
05-25-2005, 11:35 PM
decent workout day today. still working on the 1-2 mins rest between sets, i love how quickly i get things done. what a novelty.

squats:
135 x 10 warmup
225 x 10 x 2
225 x 12
135 x 12 cooldown

5 count decline situps:
3 sets of 15

one leg inverted squat: next week im going to move up in weight
180 x 12 x 3 each leg

weighted oblique leans: first time with weights in a while, only used a 10 and still did it very slowly
12 x 3

standing calf raise: working on exploding up and slowly going back down
180 x 12 x 3

hamstring curl: since there was so much time leftover in the hour... might as well... really really light weight
55 x 12 x 3

50 crunches
90 second leg raise

pei
05-27-2005, 11:56 PM
yea, only ate one meal before my workout today, a bigass plate of pasta like 3-4 hours before, so im surprised that my workout didnt completely suck. also, still working on intensity, 1-2 mins of rest between sets. does wonders for time.

power cleans: heres where i noticed my lack of energy the most.
bar x 15 warmup
bar + 30kgs x 12 x 3
bar + 20 kgs x 10 cooldown

decline bench: very slowly down and quickly up. my lame equivalent to westside training, with this being the speed day, and mondays being max rep day... yea ont really. only need a spot on one of the 36 reps... that was a first, so i know progress is coming.
175 x 12 x 3

shoulder flye: painful as always
20 x 12 x 3

incline db press:
55 x 12 x 3

hammer curls: on preacher bench now..
25 x 12 x 2
25 x 10

one arm tricep extension: upped the weight finally, the right arm was fine, the left had a little trouble but not toooo much.

machine chest fly: sweet, with extra time i can cram more into my hour
160 x 12 x 2
160 x 9 THE BURNNNN
70 x 3 x 12

pei
05-30-2005, 06:42 PM
well... good strong day.
bench press: decided to go 6x5 instead of 5x5
135 x 10 warmup
195 x 6
205 x 6
215 x 6
225 x 6
240 x 6 new PR i think?
155 x 10 cooldown

seated row: my hands were getting all torn up today by these.
110 x 12 x 3

arnold presses: i should move up to 40s soon
35 x 12 x 3

pullups: im beginning to hate these
10
8
10

skullcrushers bar: what is the real name for this?
75 x 12 x 3

bicep on preacher bench:
75 x 10 x 2
75 x 7
75 x 3

whee. thus is my hard day.

pei
06-02-2005, 01:10 AM
squats:
135 x 10 warmup
225 x 10 x 3

decline situps with 10 lb behind head:
12 x 3

inverted one leg squat:
200 x 12 x 3

oblique leans with 25 lb:
13 x 3

standing calf raises:
195 x 12 x 3

hamstring curls:
70 x 12 x 3

50 crunches

pei
06-03-2005, 09:33 PM
power cleans: lately have been doing kinda crappy on these, still pulling off all my reps and sets, but its way harder.
bar + 30 kgs x 10 x 3

decline bench:
180 x 10 x 3

shoulder flye: concentrating on keeping palms downward
20 x 10 x 3

incline db press:
55 x 12 x 3

hammer curls: definitely improving, and i can see a change in my biceps as well, theyre way bigger than say a month ago.
30 x 10 x 3

one arm tri extension: improving these as well... yay.
70 x 10 x 3

machine fly: definitely improving too. i love the burn on the inside of the chest, those "ridges."
160 x 12
175 x 10 x 2


i really really really wonder: how much i can do of my isolation exercises if i werent to do them last, and how much i can max at squat and bench. i benched 240 x 6 last week and didnt fail, and i squat 3 sets of 225 every week.. any estimates people?

pei
06-06-2005, 08:11 PM
so its finals week, i actually really wanted to max on my bench today, seeing as its my last bench workout here.. oh well. i didnt get enough sleep last night because i had 2 finals today. crappity crap crap.

bench press:
135 x 10 warmup
195 x 6
210 x 6
220 x 6
230 x 6
245 x 5
135 x 10 cooldown

seated row:
110 x 10 x 3

arnold press:
35 x 12 x 3

pullups:
11
10
7

lying tricep extension: moved up weight
75 x 12 x 3, i do believe i failed in this for the first time ever.

bicep curls:
65 x 12
70 x 10 x 2

i wish i had more money to eat, more time to sleep. damnit, i had such a good bench workout last week, i wanted to capitalize. i realized that even though i didnt fail, i felt more sore than i had in my chest than i had for a long long time. so.. heavy weights?

pei
06-09-2005, 11:44 PM
so the last day of finals was today, and i stayed up until about 3 studying... my final was at 930, and i got up at 830. but really, i tossed and turned until about 445, so.. not much sleep. i made sure to get a couple of meals in before my session though.

power cleans: getting easier. traps are never not sore.
bar + 30 kgs x 10 x 3

decline bench: also improving. i should up the weight real soon
180 x 10 x 3

shoulder fly: boo, major cheating on the last set
20 x 10 x 3

incline db press: clanked the weights together at the top.. makes motion a lot harder.
55 x 10 x 3

hammer curls: on preacher bench, also feeling improvements here. totally just died about halfway through last set, but first 2 were decent.
30 x 10 x 3

one arm tri extension: improvement
70 x 12 x 3 each arm

peck deck? is that what the machine flye is called? anyway, i died on these today on the last set, partially because of the db presses i think. and no sleep.
160 x 10
175 x 10
175 x 7

oh yea, i threw some crunches on today cus i missed leg/ab day due to finals.
decline bench 5 count crunches:
12 x 2

pei
06-13-2005, 09:15 PM
so i was pretty desperate to wrkout today, because i had been having some pretty progressing workouts lately... after coming home from college and all i was pressed to find a gym with all the amenities im now used to. i went to a 24 hour fitness today (express) and wow. there was no bench, only one of those smith machines for squat/bench and the heaviest dumbbells were 75. one ezcurl bar... a bunch of lame machines. no cables. on the other hand, it was nice being by far the largest guy in there. hah.

bench press: i have no idea, but 5 sets

back pull machine?: 110 x 12 x 3

arnold presses:
37.5 x 10 x 3

widegrip pullups: for this i had to put the smith bar at the highest and just hang off that.
12, 10, 10

bicep curl: 70 x 10 x 3

lying tri extension:
70 x 12 x 3

flat flyes: because that bench felt reaaaally weird, and i couldnt even go down far enough because the smith machine wasnt that low.
32.5 x 12 x 3

all in all not a horrible workout i suppose, but some improvisation had to be done, and really, i would not mind at least one bench, one preacher bench.. and a squat rack... and 50 lb long bars... and wow. ok then. college gyms are spoiling.

KevinStarke
06-13-2005, 09:20 PM
Nice lifts man, good to see another lighter guy putting up some good weight on bench. Keep it up!

pei
06-23-2005, 02:57 AM
did some very minor stuff on monday... missing workouts left and right, so on hiatus until next week i suppose

pei
06-28-2005, 01:10 AM
finally, a seminormal workout, minus the bench kinda. also, first time ive worked out alone for a long long time, so i couldnt really go 'all out' per se. however, this is the first time that the smith machine has actually been useful to me... so uh yay?
bench: does anyone know how to calculate the amount of weight thats on this? i have a theory that the more weight you put on, the heavier the bar becomes because the machine "glides" it less.. but i just what would normally be:
185 x 10
225 x 10
235 x 5
235 x 4
135 x 15
yea just messed around with it a little cus... WHAT KIND OF CLUB DOESNT HAEV A REAL BENCH PRESS???

ok, back machine which is comparable to the row i guess:
120 x 3 x 13

arnold presses: at least these were.. normal, w/ free weights and all
37.5 x 12 x 3
the only thing i like about this 24 hour express gym that im using for right now is that it has increments of 2.5 on free weights

close grlp lat pull: i thought it would similate a pullup better than regular wide grip lat pulls.. i definitely felt this one though, if not only because i never usually do them.
110 x 11 x 3

lying skullcrusher: this was probably the best example of how i couldnt go all out.. or id crush my skull. har har. but yea i had to pull back a little to be safe, or i would have upped the weight.
70 x 12 x 3

hammer curls: um yay. the preacher curls on the preacher bench were killing my forearms.. made it feel like the bone broke, so im off of those for now.
30 x 10 x 3

the two best mass builders for as close as there is to instant gratification in bodybuilding, in my opinion, are hammer curls and arnold presses. hang cleans come in a close third.

pei
06-28-2005, 01:12 AM
oh and thanks kevin, ive looked through your journal a little as well, and damn you are an inspiration. ill admit i somewhat enjoy the feeling of being able to lift as much or more than my friends who are 30 lbs heavier and half a foot taller.

pei
06-28-2005, 03:33 AM
ive been getting really annoyed at curl jockeys and those forearm bulgers.
those skinny guys who come in, and the first thing they do is pickup some dumbbells and look at themselves in the mirror while sitting and curling... and then theyll think theyre the ish because im doing lower weights on my hammers, not realizing that ive just done 110 lb on cable row and probably 36 pullups. Boo. dumb in so many ways.

though i will admit, everyone of us have gone through that stage...

KevinStarke
06-28-2005, 07:46 AM
awesome sessions man! nice benching up there. Hell yah its nice lifting with the big boys, little guys rule the world man... the tallies just dont know it yet... cause we're sneeeeeaky ;)

pei
07-02-2005, 05:07 AM
so luckily, ive got a small set of free weights at home... i think they total around 100 total lbs. not too bad for dumbbells and the stuff i can do with those. also ive gotten ahold of some good creatine today from GNC (it was freakin 17 bucks for a kilo.. marked down from 40)...
ive been researching creatine and there are so many different views on the uses and when to take it. i took it directly after my workout today... any views reflecting that or taking it before? also, what is the deal with loading? i read that excess creatine is just excreted as creatinase, so what is the point with loading? it says to take 4 servings everyday for 4 days at a time... what if you dont lift every day? im on a 3 day a week lifting program thats not about to change... is loading right for me? damned. sometimes i hate not having people tell me exactly what to do.

anyway, onto the somewhat diminished workout of late that was pathetically hard... considering ive been eating like a monster and sleeping til afternoons.

db cleans: pretty effective replacemet for bb cleans for now... i know my traps are gonna be dead tomorrow as always, which is nice.
30 lb dbs x 12 x 3

chest flye: replacing my decline bench which i sorely miss... but this was very very hard, i havent done straight up chest flyes in months.. i think.
35 x 11 x 3

lateral flyes: felt gooooood to be doing these, havent done them in 3ish weeks. felt strong too with my usual weight.
20 x 12 x 3

db rows: first time ive done these... i think it replaced my incline db bench, which isnt remotely the same muscle group, but ive decided that my back needs more work. whos doesnt? also, seeing as doing incline db bench with 30 lb dbs isnt going to do very much for me... yea.
30 lb dbs x 13 x 3

hammer curls: were hard as hell today.
30 x 10 x 3

skull crushers: this was questionable... no spotter, dangerous exercise... i think i should have done more sets of like 2 or something.
30 lb dbs x 12 x 2
30 lb dbs x 6


fortunately theres a park nearby with monkey bars so i can do pullups... can anyone answer my creatine question for me?

pei
07-13-2005, 08:48 PM
yes, finally back at a real gym, no more garage ghettoness for me. apparently my high school football and bball teams have been lifting, so the gymis open.. and they dont care who goes so sweeet. unfortunately, today was a legs/abs day, so it was a somewhat anticlimactic return, as i have been missing a bench for about a month now... speaking of which
because i was so eager or overcome with novelty, i decided to try to max on the bench today just for kicks. so i started on 185, and it fell on my chest before i got it back up. that was odd. but then i managed to do 235 and then 255, before almost doing 265... so... yay. but then again, considering i was doing 245 x 5 or something, its a little disappointing, but hey... better than i hoped for.

just squatted today and did some lat work becuase ive noticed mine are kind of lagging.
squats: went relatively light
135 x 6 warmup
185 x 10
225 x 8
225 x 5

close grip pull down:
120 x 12 x 3

the mentioned benching

seated calf raise: done real real slowly
80 x 12 x 3

bunch of crunches, next week ill start doing the weighted inclines again.. been missing those as well.

but as for now, SWEET i have a gym again. and theres even a schedule that says when the football and bball teams are working out.. too nice.

KevinStarke
07-13-2005, 09:07 PM
congrats on getting to a real gym now man, keep up the good work. Just noticed your bench man thats sick for your weight, good to see another lightweight guy with a solid bench, too many big people here.

pei
07-14-2005, 04:55 PM
not bad day today, started at 1245 am which is sadly somewhat early for me.. usually i wake up at 1230ish, and today i had to get up at 1120 to eat. i also took creatine at 1205 to see if i would feel a difference.. and i guess i did. still though, any thoughts on taking creatine before/after workouts, and whether or not to take on off days?

power cleans: first time doing these in a month i think i was doing 115 back at college.. or something like that oh 112 i believe
99 lbs x 12 x 2
99 x 10

decline bench: also first time in a month, felt pretty strong today.. maybe thats the creatine, eh
135 x 6 warmup
185 x 10 x 3
185 x 6

lateral flys: have actually been keeping up with these, and unlike usual when almost my whole third set is crap, i only died mostly through it.. and my form is getting better as well, palms facing down at all times.
20 x 12 x 2
20 x 9

incline db press: first time in a month, picked up right where i left off with the 55s, and though it did feel somewhat wobbly, i was still able to grind them out.
55 x 12 x 3
55 x 5

the gym closed before i could hit hammer curls, skullcrushers and cable crossovers, but hey im still pretty satisfied. pretty anxious for monday to see how my benching is now.

IZich
07-15-2005, 05:37 PM
oh and thanks kevin, ive looked through your journal a little as well, and damn you are an inspiration. ill admit i somewhat enjoy the feeling of being able to lift as much or more than my friends who are 30 lbs heavier and half a foot taller.
stfu.

KevinStarke
07-15-2005, 07:47 PM
Mwahahaha :evillaugh

pei
07-15-2005, 10:24 PM
ah i see you are doing more valuable work at sun as we speak, richard.

anyway i wasnt referring to you - you outweigh me by like 55 lbs obviously. by the way ive been hitting the scales at around 158 lately.. yay

pei
07-18-2005, 12:17 PM
wellllll taking my creatine half an hour before todays workout.. wonder if this will make a difference as opposed to after?

pei
07-18-2005, 07:17 PM
"hard day" today, and hard it was indeed.

bench press: still deciding on what kind of scheme i want... 5x5 is my default but i might want to do some other kind of pyramid for heavier weight.. not sure yet.
135 x 10 warmup
225 x 7
235 x 6
245 x 4
255 x 3

bb rows: 2nd time doing these and damn.. theys a bitch. im expecting great things from this exercise.. haha
135 x 12
155 x 12 x 2

arnold presses: wow jump in weight today wasnt that bad. couldnt find the 40s, so i went to 45s and did decently.. interesting.
35 x 12
45 x 8 x 2

close grip lat pulldowns: isnt there a better name for these that im missing?
135 x 12 x 2
135 x 10

skullcrushers: had to rush these as the gym was nearing closing time.. i need to weigh those ez curl bars, not sure what they really really weigh
70 x 12
80 x 8 x 2

ez bar curls: only managed to grind out one set.. kind of a bummer because i feel that my "pull" exercises are lagging but its alright. next time.
70 x 10 x 1

im going to be setting a benching goal sometime soon.. hm

KevinStarke
07-18-2005, 08:45 PM
Awesome benching man im really glad to see another big bencher weighing around 150, i weighed in at 152 this morning and did bench today as well. I'd love to see some videos if you could get em up i'd like to compare little guy form.

pei
07-19-2005, 01:41 AM
kevin-
hahaha "little guy form" nah im probably never going to be able to videotape myself but from your videos i can safely say your form is better. youve got the leg drive/back suspension thing going and ive never even tried that.
im going pretty low nowadays, stopping about an inch from my chest. blessed are we for our ROMS.. though i hate it when taller people say that

do you have any killer tri exercises to recommend trying? i think im going to start close-grip benching, do you use any particular scheme for that exercise?

still mindboggled at how youre 2 inches shorter, a whole bunch thicker and yet still around 150

KevinStarke
07-19-2005, 09:14 AM
Ahhh feels good to be talking power bench with a fellow little guy. It is indeed sweet having our range of motion but i feel for you on the tall people using that as an excuse i always get that and thats just a pathetic way to make them feel better about themselves.

Leg drive and good arch is key for getting that 1 rep max and you should definitelly definitelly work on both of those, the japanese have the craziest archs around and small guys are moving incredible weight over there like that.

As for tricep exercises you have the right idea man, close grip bench will blast the sh*t out of your triceps and really help your over all bench. I'm thinking of rotating my heavy bench set scheme between flat and close grip bench, flat one week close grip the next etc... I go...
75% max x 6
80% max x 5
80% max x 5
85% max x 4
85% max x 4

Up until recently i've been doing heavy triples with my close grips. Starting at 135 and then working my way up to triples of 245 and 265 and i've found that to be very beneficial. Also skull crushers are a great way to blast your triceps to help you with bench.

Im sure people think i look big in the video's but when you really meet me in person you get a feel for just how small i really am. I mean when you watch the 315 bench video my spotter tony is only 5'11" - 6' tall and look at the size difference heh.

pei
07-20-2005, 07:40 PM
Kevin:
thanks man im going to try that scheme for close grip bench tomorrow instead of skullcrushers again. i predict pain.
also do you know much about creatine? namely whether to take before or after workouts, and the fruits of taking it on offdays?

legs/abs day was weird, my knee hurt for the first time ever as i was going nearly ATF squats, the knee cap just felt like it was going to pop out, so i had to cut it short a little but it still wasnt that bad.

squats: usually would go to 225.. but the knee
135 x 10 warmup
185 x 10 x 3

weighted incline situp: beginning again with weight behind head, killer.
10 lbs behind head x 15 x 3
25 lbs in front x 15

one leg inverted squat machine: uhh leg press i guess. went extra low to try to compensate for squat failure. its a different angle from the one im used to, so its a little weird so far..
120 x 12 x 3 each leg

seated calf raise: slow for the burn.. i pretty much fail on the last one of each set and desperately shove the bar in place
90 x 12 x 3

i wish my knee didnt suck, so id feel a little more content right now, but all in all not a bad day. took creatine BEFORE workout today..

and PS lower back doms is the worst pain ever

KevinStarke
07-20-2005, 09:29 PM
Cant help you there man never taken creatine, solid workout though sorry to hear about the knee. I had several knee problems previously that led me to not being able to squat at all, but im back in the game now.

tigo
07-21-2005, 02:55 PM
oh and thanks kevin, ive looked through your journal a little as well, and damn you are an inspiration. ill admit i somewhat enjoy the feeling of being able to lift as much or more than my friends who are 30 lbs heavier and half a foot taller.

dick i think hes talking about me haha

pei
07-21-2005, 03:21 PM
i am not

pei
07-21-2005, 03:27 PM
wasnt able to do the close grip bench press that i was anxious to try out.. its ok next week. did db skullcrushers instead..
probably better than i didnt do it thuogh, because ive had a nagging pain in the back of my shoulder that affects me when i bench, as it did on the decline

decline bench:
135 x 10 warmup
185 x 10 x 2
205 x 9

db shrugs: first time doing these, replaced cleans today because my back was still so sore from the bent over rows
55s x 12 x 2
60s x 12

incline db press: weird sets today.. i guess the 60s wiped me out
55 x 11
60 x 9

lateral flys: seeing improvement on ease here
20 x 12 x 3

hammer curls: i got that weird forearm-splint pain in my forearm from my one set of preacher curls on monday.. so i think im just going strictly hammers for a while.
35 x 8 x 3

db skullcrushers: should have been able to go heavier.. i guess the incline dbs tired me out too much
25 x 12 x 3

anyway, decent workout

KevinStarke
07-21-2005, 03:29 PM
solid looking workout man, when do you plan on maxing out next.

pei
07-24-2005, 03:36 PM
you know what, maxing out on anything is always kind of a conflict for me. i mean its always great to see what progress ive made and etc etc, but at the same time it completely fs up my bench workout for the day, so theres the sense that im wasting a day kind of.
i think ill max within the next 2 weeks though, last time i did was in march and that was 265... i have to be way past that by now.

KevinStarke
07-24-2005, 03:40 PM
I always have a good workout even when i max, i just do a couple sets to build up to max, then max and continue with a full workout. Definitelly looking forward to seeing a bigger number when you max, get pictures or a video.

pei
07-25-2005, 06:22 PM
hmm maybe i shuold take that approach instead of just seeing it as replacing my bench. anyway good wrkout today, i think one of the keys for me is to eat within the hour before lifting, i felt so energetic today.

bench:
135 x 10 warmup
205 x 6
225 x 6
235 x 6
245 x 5
255 x 4

barbell rows: mainly feeling it in my lower back so far.. is my form off?
135 x 12 x 2
165 x 12 x 2

arnold presses: i have no idea how my poundage on this went up so much, i had never gone higher than 40 except for last week, when i did 45s
40 x 12
45 x 12
50 x 8

close grip pulldowns:
120 x 12 x 2
120 x 8

skullcrushers: did with dbs this time, should be able to move up weight next time
30s x 12
35s x 10 x 2

hammer curls: these have never felt easier too.. and they were GOOD reps too... by this point i was wondering what the hell was going on, but not really complaining haha
35s x 10 x 3

KevinStarke
07-25-2005, 06:38 PM
Great workout man, with 255 x 4 you should definitelly shoot for 275.

pei
07-29-2005, 06:15 PM
they need some more heavy lifters or SOMETHING, i dont understand why none of them have squat racks.. around here anyway.

anyway pretty good workout today, not as mentally pumped as mondays but definitely another level still from other workouts.

flat bench press: replaced decline bench because there was no decline bench... um yea. i thought about doing a speed bench day but couldnt resist just going semi heavy.
135 x 10 warmup
225 x 8
225 x 7 x 2

db shrugs:
60s x 12 x 3

incline db press: went heavier than usual, will probably become my "usual" now
60s x 11 x 3

shoulder fly: cheated like crazy on these today damnit
20s x 10 x 3

lat pull:
120 x 12 x 2
120 x 10

hammer curls: felt weird today.. i think i was cheating or somthing because my shoulder was sore + it wasnt as hard as usual.. in fact way too easy
30s x 10 x 3

close grip bench: not quite getting the knack of them here, i walked away from these with my shoulders being dead and my triceps feeling.. ok. maybe because i did such a low weight too but hey first time..
135 x 12 x 3


on a cooler note i think im going to max out my bench next week sometime, im shooting for 280... wish me luck

KevinStarke
07-29-2005, 06:59 PM
Nice workout man, good benching and im glad you did some close grips! Dont trash the speed man it'll really help. Definitelly pumped your 280 attempt man, try to get a video if you can.

pei
08-01-2005, 09:28 PM
mm well today wasnt the best day to max, so i didnt even attempt it, had a hell of a weekend.
on saturday me and some friends went to help this guy move, and normally i thought it would have been easy money but DAMn he put us to work. we had to move a piano, heavyass teak and oak desks and tables, sofas... it was interesting to apply the strength ive gained through lifting and see what my "real world strength" can hold up to. did alright i guess, i found myself involuntarily in a deep squat position while lifting sofas and whatnot.
i would say real world strength is lower back, grip and forearms..


oh yea and today i finally had the wonderful experience of a 45 year old toothpick personal trainer tell me how to correct my form... yes thank you

anyway so today my forearms were pretty wiped out

flat bench press: went back to my 5x5 default.. wasnt feeling it today though, its ok
135 x 10 warmup
205 x 5
215 x 5
225 x 5
245 x 5
255 x 3

barbell rows: harder because of that stupid piano
155 x 12
165 x 12 x 2

arnolds: whoo
45s x 12 x 2
50 x 8

close grip pull down:
120 x 12 x 2
130 x 10

skullcrushers:
35s x 12
40s x 10 x 2

hammer curls:
35s x 10 x 3

i messed around on cable crossovers for a few mins but then just got too tired.. besides that trainer was watching me, just waiting to pounce..

pei
08-05-2005, 07:55 PM
i was getting pretty dizzy during my workout today, i dont know why... i was hydrated and all.. oh well
anyway

started off with 2 quick squat sets to semi compensate for missing my wednesday workout.. went pretty light, and the difficulty of it reflects how much ive skipped squating this summer. also, i decided that since some of my pants are getting tighter... because my legs are growing, im going to keep my squat at a constant, probably like sets of 225 at most... any feedback on this? i know im laming my overall growth..
135 x 10 warmup
185 x 12 x 2

decline db press: this was too easy, should have done 70s or something
60 x 12 x 3

shrugs:
60 x 12 x 3

incline db press: new highs woohoo
60 x 12
65 x 12
70 x 13

lateral raises: getting stronger here
20 x 10 x 3

hammer curls: getting my form back... id been letting my elbows flare out too much
30s x 10 x 3

close grip bench: woo im getting the hang out of this.. damn its hard, because everything feels so shaky at first.. probably can move up weight for this though.. im not sure this is exactly what i did today
155 x 10
175 x 8
185 x 6

wide grip pulldowns: back is lagging, and i want wings haha
120 x 10 x 3

pei
08-05-2005, 08:03 PM
oh yea quick question, is it possible to get stretch marks from... gaining muscle in one place? my friend claims to have some on her legs, even though all she does is run/elliptical... so im a little skeptical. however, i have some red lines near my armpit on the pec.. ideas?

KevinStarke
08-06-2005, 07:01 AM
Solid lifting man, glad to see you liking those close grips man they're the best. Just grip the bar REAL tight and wont wobble at all man. As for the stretchmarks try putting cocoa-butter on the area.

pei
08-08-2005, 08:44 PM
mm cocoa-butter. i get the urge to eat that stuff

today i went into the gym feeling pretty tired, but it wasnt too bad of a workout. i didnt do hammer curls today because my biceps have grown to a suitable size, and i get enough of a pump from all the pull exercises i do anyway. so that definitely made my day better haha.

bench press: im going to move up 5 lbs on this next week, felt pretty good today
135 x 10 warmup
205 x 6
215 x 6
225 x 6
235 x 6
245 x 5 DANGIT

barbell rows: felt especially weak on these today... neck hurt
155 x 12 x 3

arnolds: i guess i overestimated myself from my progress the last couple of weeks... still wasnt bad though... was however the first time ive completely failed on an exercise in a while
45 x 12
50 x 10, 8

close grip pulldown:
120 x 12 x 2
120 x 9

skullcrushers: moved up here too.. also failed here damnit on the last set
35 x 12
40 x 12, 9

cable crossovers: more or less replaced hammer curls today.. did them just for the heck of it, always gives a nice pump
70s x 12 x 3

i guess im actually going to max out at the end of summer, i like seeing larger jumps rather than like 10 lb jumps in maxes... ah so gratifying. anyway anyone know the accuracy of those one rep max calculators? i just put in 245 x 7, which im fairly certain i can do, and it gave me a predicted max of 294... eh i duno about that...

debussy
08-08-2005, 10:02 PM
hey nice strength... 245x7 is awesome. are you on a bench only routine?

pei
08-08-2005, 11:01 PM
thanks man
what do you mean by bench only routine? haha the answer is probably not..

Canadian Crippler
08-08-2005, 11:16 PM
Just seems like forever the last time you posted a leg session really.

No doubt here that you'll hit 280 when you try it bro.

KevinStarke
08-09-2005, 01:02 AM
You'll nail at least 285 man, thats my prediction.

pei
08-10-2005, 02:45 AM
yea crip, it has been awhile since a good solid leg day, and pretty much all i can offer is excuses. oh well, a good one is coming up on wed..
thanks guys im hoping for 285 too.

pei
08-11-2005, 12:29 AM
short leg/ab day today, as i havent really had a full one in quite a while... so tihs was just a lightweight day to get me back in the swing of it... real.. lightweight. SHORT N SWEET!

squats: only had a smith machine at this ymca, so i went nearly ATF.. it hurt so good.
"135" x 10 warmup
"185 x 10 x 3

decline crunches with 10lbs behind head:
3 x 13

one leg invert squat machine: a far call away from the 200 lbs eahc leg i used to do..
110 x 12 x 3 each leg

more decline oblique crunches with 10 lbs on chest:
3 x 13

no calf raise machine at this ymca... and i was feeling pretty wiped out from a long day, so i cut it a tiny bit short. sprained my ankle a couple days ago playing bball, so that certainly did not help.

man.. i swear this ymca is the mecca for the posterchildren of curl jockeys..

pei
08-11-2005, 05:34 PM
another short n sweet workout today.. managed to finish in just over 40 minutes, a full workout. has to be some kind of record for me. i think i just cut down on recovery time in between sets, and the thing is, my lifts didnt seem to suffer at all... even though i was feeling pretty sluggish to begin with.

decline db press: probably should have warmed up before this
65 x 12 x 3

shrugs:
65 x 12 x 3

incilne db press:
65 x 12, 12, 10

lateral fly: wow, no cheating whatsoever, these felt great today
20 x 3 x 12, 12, 10

hammer curls: i saw a vein on my left bicep.. thats a first. whoohoo.. i dont think im ever really going to move past 30s or 35s for this, i just dont see the need
30 x 10 x 3

close grip bench: still working on getting used to this... i think ill start using that rep scheme you gave me last time kevin
185 x 8, 6, 6

futzed around with the cable crossovers for a little

man quick workouts are the best...

pei
08-15-2005, 08:56 PM
i went into the gym feeling horrible (not much sleep of food throughout the day) and i definitely could have gone harder, but ive also been getting dizzy during some of my workouts lately... its not like im dehydrated, its just weird.

bb bench press: maxed in the middle of my workout for kicks just to see what i could hit.. on a better day im thinking i could probably go 290
205 x 5
215 x 5
225 x 5
280 x 1 new pr
235 x 5
245 x 4

barbell rows: im bending over a little more at the bottom at the ROM to hit my lower back more
135 x 12
155 x 12 x 2

arnolds: not sure why im pyramiding these.. whatever, at least theyre improving
40 x 12
45 x 12
50 x 9

close grip pulldowns:
125 x 12, 12, 9

skullcrushers:
35 x 12
40 x 12 x 2

db rows: for some reason ive just been getting sick of doing biceps (hammer curls) so i figured this would somewhat replace it.. and besides my back is lagging so it made sense to me at the time. also jumped around on weights a little to figure out what i should be doing.. still not really sure
60 x 12
65 x 12
70 x 12

KevinStarke
08-16-2005, 12:02 AM
Congrats on the bench PR man lookin real good, gonna be sh*tting all over me soon lol, I need a gym!

pei
08-18-2005, 10:57 PM
kevin: haha no dude, youre definitely still my lifting inspiration... are you like in the lull period right before college? i think most high schools start soon.. you could try to sneak into those, which as you know worked for me for a couple of weeks. plus, you get the added satisfaction of everyone looking at you in awe. haha. anyway next week, given how i feel i might shoot for 290-295..

some guy was doing 315 on bench for sets. i was jealous.

pretty short and sweet (not really ever) leg/ab day today...

nearly ATF squats: did a 5x5 today... damn it wiped me out badly.. how the hell do i do this on bench every week??
185 x 5 x 5

decline crunches w/ 10lbs behind head:
3 sets of 13

i skipped the one leg inverted squat today because that 5x5 plum tuckered me out

oblique leans + 25 lbs: its been a good 2 months since ive done these.. havent since my college gym
3 sets 13 each side

calf raise: lowered slowly then exploded up
90 x 12 x 3

thoughts: now that ive basically gone all summer without needing a spot (maybe 2-3 times on the bench total) i think the every-set-to-failure mentality i had back at college was pretty bad and wrong... and also ive realized how much my back is really nonexistant. damnit.

KevinStarke
08-19-2005, 12:19 AM
solid workout man, go for the 295 just so you can get that nice 35 plate on there.

pei
08-19-2005, 06:09 PM
man.. those 5x5 squats killed me, my ass aches like hell today. anyway, pretty solid workout today..

decline flyes: havent done flyes in a couple of months, and much less with 45s, but it wasnt bad... flyes seem like the typ of exercise that the first reps are just as hard as the last ones, but somehow theres always energy to keep going.. most of the time
45s x 12 x 3

db rows: replacing shrugs today because i figure my "mid traps" could use a lot more work than the upper ones.. also i found out my grip is pretty crappy from there
75 x 12 x 3
incline db press: keeping good progress on these, i started summer with 55s and i had trouble getting them up on my own..
65s x 12 x 3

lateral flyes: also good progress here, even though the weight is still the same, they are getting easier everytime, less cheating too
20 x 12 x 3

close grip bench press: im still trying to figure out what weights and reps i should do, so i just went heavy today
185 x 4
215 x 4
235 x 3

hammer curls : these are getting way easier.. yay
30s x 10 x 3

on a cool note i inspired my friend to max out to 185 or so on the flat bench. this was at the end of our workout as i was doing my close grips, so im sure he can do 200 next week.

pei
08-23-2005, 12:46 AM
hmm mixed feelings about today.. especially on the benching. i will get to it in a second.

bench press: was i not able to do nearly as many reps on anything because of the weight jump? i mean, it did feel like it was going to be a kind of crappy day in the gym, but i didnt expect this... i think im going to be extreme pyramiding on my bench from now on, bigger weight jumps and sets of 2s and 3s
135 x 10 warmup
205 x 6
225 x 5
245 x 4
265 x 2
245 x 3

barbell rows: these just never seem to get easier... but i know im getting stronger, especially in the lower back.. i deadlifted it for about a set to warm up
135 x 12
155 x 12 x 2

arnold presses:
40 x 12
50 x 12, 9

close grip pulldowns:
130 x 12, 12, 10

skullcrushers:
40s x 12 x 3

db rows:
75 x 12 x 3

thoughts: still need to work on grip, im going to start doing dead hangs on a pullup bar between sets of whatever to help that... and i want WINGS (huge lats)
also, i think im going to eliminate direct bicep work (hammer curls) on my mondays... im actually losing some of my range of motion, like i can reach a far smaller percent of my back than before...

pei
08-26-2005, 07:21 PM
well, got a little wasted last night so i expected a subpar workout.

decline db flys:
40 x 12 x 2
45 x 12

db rows: grip is improving
75 x 12 x 3

incline db press: almost failed... havent done that since i was doing 50s and just starting.. hm i wonder why
65 x 12 x 3

lateral flys:
25 x 12 x 2
20 x 12

close grip bench press: triceps took a hit today
185 x 4
205 x 3
235 x 2

hammer curls: got lazy
45 x 5 x 2

pei
08-29-2005, 09:46 PM
man ive been having a string of not up to par workouts lately. i was sort of sore from my friday workout too, i think the decline flyes were what got me. also, my left pec seems to be growing at a rate unmatchable by righty.. damnit

im trying out my new benching scheme... deadlifted a tiny bit today..

bench press:expect some kind of cool new pyramid scheme coming.. i think really the heavier the weight the better so ill be testing my weights and reps to come to a 5-4-3-2-1 kind of workout i think
135 x 10 warmup
205 x 5
215 x 5
235 x 4
245 x 3
265 x 2

barbell rows: did a set of deadlift to warmup, and a little bit more with the heavier weight because my friend wanted to see how to deadlift... i realized... my lower back is ridiculously lame and weak
155 x 12 x 3

arnold presses:
45 x 10
50 x 10 x 2

close grip pulldowns: moved up weight, it was weird, i felt like my biceps were doing more of the work yet my lats were killing me and all pumped
140 x 10 x 3

skullcrushers: killed me today, i hope because of the benching
40s x 10 x 3

db rows: grip is definitely one million times better, especially after the barbell rows and deadlifts.. i think im going to move up weight next time
75 x 12 x 3

overall a weak workout, though, because of the comparison of my bench numbers to other days where i could crank out 6x5s. im thinking of doing weighted pullups back at school.

pei
09-02-2005, 09:50 PM
another average workout, more or less. also, im lighter by about an average of 2 lbs over the last week... damnit i hope its just my crappy eating habits and muscle

i cant wait to get back to school and switch up my routine... i need to tailor it to hit my back better

shrugs: i need a better trap exercise than this... i feel like this works my grip more than my traps.. i guess ill have to wait til school to do power cleans and etc
65 x 12 x 2
70 x 12

decline flys: these have been tearing up my chest lately, good stuff, i should start doing these from other angles soon
45 x 12, 10, 10

lateral flys: went heavy today and got the biggest delt pump ive ever had
30 x 12 x 2
25 x 12

incline db press: weird.. couldnt get into the groove with these today
65 x 10 x 3

db rows: another grip worker, which isnt all bad i suppose
75 x 12 x 3

skullcrushers: COMPLETELY died on these today
40 x 11, 10, 8

i thought up a couple of goals for the next quarter, so really to hit within 3 months (although the latter will be harder)
-bench over 300
-be able to touch rim of bball hoop, i think im like 2-3 inches away..

tigo
09-02-2005, 11:36 PM
power cleans are beautiful dude

IZich
09-06-2005, 04:12 PM
wow alban is on here now.. amazing

pei
09-06-2005, 07:35 PM
yea i actualy put him onto the idea of recording his workouts. are you going w/out a journal now? hows the lifting been coming at sun?

Canadian Crippler
09-06-2005, 07:41 PM
In all honesty I think you need to work your legs FAR more often. You're doing like 5 upper body sessions than 1 lower.

pei
09-06-2005, 07:43 PM
pretty satisfying workout.. although i feel tiny and weak because near the end these three guys who were obviously pretty hardcore come in and start benching... one guy does 405 for 6 reps and 455 for 3 reps and the others are just doing set after set of 275... blast it.

still in my mode of doing sets for the back to replace ones for biceps

bench press: i think ive figured out my new rep scheme, its as follows... basically, one lower weight set, and a higher weight set at the end
135 x 10 warmup
205 x 5
225 x 5
235 x 5
245 x 4
265 x 1.5 (damnnnnnit)

barbell rows: i did 2 deadlift sets before and after the row sets to get the lower back...im going to start hitting these hard in a couple weeks (deadlifts)
155 x 12 x 3

arnolds: new prs for arnolds
45 x 12
50 x 12 x 2

wide grip pulldown: switched it up from close grip, i think it utilizes biceps less
120 x 3 x 12

skullcrushers:
35 x 12
40 x 11 x 2

cable row: replacing hammer curls, usually id do db rows but decided to see if cable rows could redeem themself to me.. probably should have done a bit heavier, 120 say
100 x 12 x 3


thinking about incorporating some more olympic lifts into my new routine so i can get that explosiveness IE higher vertical jump

pei
09-06-2005, 07:44 PM
In all honesty I think you need to work your legs FAR more often. You're doing like 5 upper body sessions than 1 lower.


yea.. youre right something usually comes up on my leg days and i just lazy out of it.. i know its a horrible mindset but for me summer has been about seeing people that i wont see for another 9 months..

expect a lot more consistency in 2 weeks

pei
09-07-2005, 08:10 PM
first leg day in a while..


squats: these were all nearly ATF
135 x 8 warmup
185 x 5 x 3
275 x 2

decline abs: w/ weight behind head
10 lbs x 15
25 lbs x 12, 5

oblique leans:
25 lbs x 12 x 3

leg press: my knee was giving me some grief so i only did one set.. i just did a couple quick sets of calf raises on the same machine afterwards
180 x 12


ive been losing weight for no apparent reason, ive dropped about 4-5 lbs in the last 1-2 weeks... maybe its because im taking my creatine less regularly and its the water weight? i think i look exactly the same..

fixationdarknes
09-07-2005, 08:27 PM
Nice squatting, yo.


maxes: will post at summers end

Summer has ended. What are the maxes?

Btw, I'm also asian, 5'6", and weigh 155 lbs. Got any pics?

pei
09-09-2005, 08:04 PM
yo fix thanks, i wish i could deadlift what you do.. i should start eh.
nah man i still have ONE week left of summer left before i head off to college again, so im holding off... really im just trying to hit 290-295 on bench so ill let yall know what happens next week. as for squatting the 2x275 is probably my max, i dont plan to go much heavier at all because ive been feeling pain in my lower abdomen again.. not a good sign.

ill try to get some pics up when i get back to school and someone i know has a digital cam.

decent workout today despite like 6 hours of sleep.. i could fall asleep right now i swear.




decline db flys: never seems to get easier
45s x 12, 12, 10

cable row: replacing shrugs this week
110 x 12, 12
140 x 10

incline db press: these are getting to be one of my fave exercises, made the jump from 65s last week
70 x 12, 11, 9

10 pullups: just got a little bored

lateral flys: last set was absolute crap
30 x 12, 10, 8

skullcrushers: felt a little weak and didnt feel like setting up the close grip bench
40s x 12, 12, 9

hammer curls: went a little easy on these, kind of "whatevered" them, dont want to impede my ROM anymore than it already is
35 x 8
40 x 6




i guess its not entirely a bad thing that i seem to be losing weight, its always a better weight-weight lifted ratio and i appear to have the same strength..

pei
09-12-2005, 08:59 PM
another educational day in the gym via a ymca personal trainer...

i was doing a couple of deadlift sets to warm up my back for my barbell rows, and he tells me to never lock out on the deadlifts because im "tearing lots of micro fibers"... in the knee?? what the heck. what was this guy getting at? or was he full of the poop

bench press: felt.. pretty crappy. didnt fail but came closer than i have in a while
135 x 12 warmup
155 x 10 warmup
205 x 5
215 x 5
225 x 5
235 x 5
245 x 5

barbell rows: i did a deadlift set before and after my sets of the rows
155 x 12
175 x 10 x 2

arnolds:
45 x 12
50 x 12, 10

wide grip pullups:
2 sets 12
1 set 10

skullcrushers:
40s x 10 x 3

cable row:
120 x 12 x 3

this is probably going to be my final workout at home.. good times, free membership at ymca

pei
09-16-2005, 08:53 PM
no times for legs on wed

quick post

decline flyes:
45s x 10, 8, 8

power cleans:
135 x 10, 10, 7

incline db press:
70s x 12, 10, 10

lateral flyes:
30s x 10
25s x 10 x 2

close grip bench: CRAP
215 x 4
225 x 3, 3

hammer curls:
40s x 10
45s x 8

new routine coming soon

pei
09-20-2005, 02:02 AM
ok tentative new routine: a push day, a pull day, and a leg day.. not that much different from the old one.

so push day:

bench press: still same old 5x5
205 x 5
215 x 5
225 x 5
235 x 5
245 x 5


arnold press:
45 x 10, 10
50 x 8


decline flyes:
35 x 10 x 3

incline db press:
70 x 10 x 3


skullcrushers:
35 x 10 x 3


not too bad a dip in strength, considering all factors. negative side was that using the same muscle group for the wohle day slowed the workout down a bit.. so far im liking the old one better.

tigo
09-20-2005, 03:41 AM
dude leg days still kill me for cleans on friday

the push\pull thing seems popular around here
maybe its just getting use to and will speed up later?

pei
09-21-2005, 07:30 PM
new routine part 2: leg day

and yea alban it does seem popular but i personally realllly like getting through my workouts in like 50 mins as opposed to 65-70.

squats: working weight..?
185 x 8 x 2
205 x 8

deadlifts: still feeling out my working weight, first time ever deadlifting in a workout, i feel ive got the form down alright
185 x 8 x 2
205 x 8


decline situps:
3 sets 12 w/ 10 lbs behind head

calf raises:
err 3 sets i forgot the weight used


skipped obliques work today because the gym was unusually busy (damn first years) but i guess im liking this day.. maybe move deadlift to mondays so im not completely fried on thursdays.

pei
09-23-2005, 07:05 PM
still with extra crappy DOMS from my squat/deadlift double day on wednesday, felt more than crappy going in today.

PULL DAY:

power cleans: ground these out at the same higher weight as i did last time
135 x 8 x 3

barbell rows: my training partner alerted me to the fact that i was cheating like ronnie so i lowerd the weight
155 x 8
135 x 10 x 2

lat pulls:
120 x 10 x 3

cable row: only one set, probably going to eliminate these from the routine for this quarter
130 x 10

hammer curls: still only 2 working sets
40 x 8, 7

shoulder fly:
30 x 10
25 x 10
20 x 10

commencing eating like a monster..

Crapsicle
09-23-2005, 07:57 PM
Nice Sessions Man

tigo
09-24-2005, 03:01 AM
bulk time?

pei
09-27-2005, 12:07 AM
nah just eating like a monster recently

week 2 of new push/pull routine

bench press:
210 x 5
220 x 5
230 x 5
240 x 5
250 x 5


arnold press:
45s x 10 x 3


flat db flyes: left elbow started hurting somewhere int he middle of the 2nd set...
40s x 10 x 2


skullcrushers:
90 x 10 x 3


incline db press:
70 x 10 x 3

still taking longer than id like.. and i dont feel like its something id be able to adjust to
im starting to take my creatine regularly again.. heres shooting for 165, then losing fat and a little water weight to 160.

tigo
09-28-2005, 05:20 AM
damnn so you moved all your chest stuff to one day?

pei
09-29-2005, 01:51 AM
yea, its a push only day, a pull only day and a lower body day thast basically the same except i added deadlifting and took out the leg press machine... good substitute id say


squats: that summer of going nearly atf has really helped me a lot.. this was no problem
185 x 8 x 3

deadlifts: man.. the grip is definitely the weakest link here, but im looking forward to doing these every week
225 x 8, 6, 2, 6

decline crunches:
3 x 10 w/ 25 behind head

obliques:
2 sets of 10 w/ 25 lb weight

standing calf raises:
185 x 12 x 3


definitely changing the program again next quarter, any suggestions for where i could stick deadlift on this routine though?

pei
10-01-2005, 12:12 AM
easy, very fast session today.. just felt strong today

power cleans: blew thruogh these, usually i struggle a little
135 x 8 x 3

bent over row:
135 x 8, 8, 10

wide grip pull downs:
120 x 8 x 3

shoulder flys:
25 x 8, 10, 10

hammer curls:
35 x 8 x 3

pei
10-04-2005, 01:15 AM
PUSH DAY

BENCH PRESS: tried a little something diff today.. may move into 4 sets or something
135 x 15 warmup
225 x 8
235 x 8, 7

ARNOLD PRESS:
45 x 10 x 3

INCLINE DB PRESS:
70 x 10 x 3

DB FLY: was pretty easy..
30 x 10 x 3

SKULLCRUSHERS: triceps were dead by this time
95 x 10, 9, 7

i guess its a good sign that im still on almost all the weights i would use when i used to do the mixed push/pull days. ive gained a little weight since ive been back at school, probably 3ish lbs, which is fine with me. going to start running so i dont pick up too much fat % hopefully. my stretch have multiplied greatly directly above my armpits though, i count... 6 above my left and 3 above the right. damnit.

one weird thing ive noticed is that whenever i dont get enough sleep or dont eat eonugh in the hours before a workout, the only time i seem to suffer is when i do push exercises. not even squatting or deadlifting, which you would think would suffer because they are total body lifts. weird...

pei
10-05-2005, 10:19 PM
quick:

SQUATS:
185 x 8 x 3

DEADLIFTS: grip is improving a lot
225 x 8 x 3

DECLINE CRUNCHES:
3 x 12 w/ 10 lbs behind head

CALVE RAISE:
195 x 10 x 3

woo

pei
10-08-2005, 01:16 AM
pull day:

power cleans: new PR here, i think i almost blew a vein on the last ones of the last set.. going to try to incorporate traps more next time as opposed to what its supposed to work; explosiveness
135 x 8 x 2
155 x 8


barbell rows: felt pretty solid on these, going to move up weight next time
135 x 8, 10, 10


lat pulls:
130 x 10
120 x 10, 8


shoulder flys:
25 x 10 x 3


hammer curls: kind of over working on biceps... im probably going to insert db rows here instead of direct bicep work, would have today but grip was feeling pretty crappy
45 x 8
30 x 10

i guess i am adapting decently to the rigors of all push and all pull days...

pei
10-10-2005, 10:53 PM
bench: 225 x 8 x 3

arnolds: 45 x 10 x 3

chest flys: 35 x 10 x 3

incline db press: 65 x 10 x 3
i moved down from 70s this week based on my feeling weak.. i mean i benched 2 sets of 235 last week and this week killed myself to get 3 of 225...argh

skullcrushers: 85 x 10 x 3


oh man i felt so weak going in.. i realized that im pretty inconsistent in my eating habits, it goes day to day, ill eat a lot and great one day then just eat like crap the next.. also halted creatine intake for a couple of weeks.. funny though because i was 162 today, i wonder where that came from. DEADLIFTS? woo

pei
10-13-2005, 03:05 AM
another short day due to time constraints.. kinda

squats:
185 x 8 x 3

deads: im fairly certain i can move up next session
225 x 8 x 3

decline crunches
3 x 14 w/ 10 lbs behind head

yay

tigo
10-14-2005, 05:43 PM
yeah dude eating clean helps alot
on lift days i eat a sub sandwich for lunch instead of like just chicken or anything combine 2 meals and i get a much better workout

im going back to the gym today just gotta watch out for my back

pei
10-15-2005, 01:34 AM
pull day: im beginning to hate direct work on biceps.. how often does anyone say that?

power cleans: beginning to not feel my traps in this at all... good and bad i guess... but i do appreciate it more now that ive been playing IM flag football.. D line, which is fun as hell i might add
135 x 8 x 3


barbell rows: my lower back was fried from deads on wed.. so this had to suck. my grip was also a bit off because ive sprained a finger on each hand.. last week. so i deadlifted with them too and it blew.
155 x 8 x 2
135 x 10

shoulder flys: i yearn for the day when i can move to 35s and not cheat.
25 x 8 x 3

lat pulls:
120 x 10 x 3

seated row:
110 x 10 x 3

reverse chest fly machine: decided that back delts are lagging faaar behind front delts
130 x 10, 10, 7

db curls: biceps are pretty gone by this point anyway, so i dont quite feel the need..
35 x 8... yea

damnit i need to eat more and better consistently

TTT
10-15-2005, 01:58 AM
Nice power cleans!

pei
10-17-2005, 11:37 PM
TTT: thanks yo... im hoping theyll help me in my goal of touching a basketball rim

push day

bench: i dont like the 3x8 scheme... so back to the 5x5, might do 4x6 with slightly higher weights next week
205 x 5
225 x 5
235 x 5
245 x 5
255 x 2, 3 forced

arnolds: when i was doing these, there was a person on either side of me doing the exact same thing... with good form... it was such a novelty to see
45 x 10 x 3

machine fly:
175 x 10 x 2
190 x 10

skullcrushers: FRIED me
85 x 10 x 3

blah felt horrible stepping into the gym... not much sleep, not much to eat because ive actually been bona fide busy here at school... good and bad i suppose.

skipped incline dbs today for the first time ever... partly because i was feeling tired and weak as hell and didnt want to hoist those 65/70s up to my chest, but mostly because ive noticed that my stretch marks (above armpits) are actually getting more noticeable. ANY SUGGESTIONS? damn them, all this work is almost cancelled by them.

pei
10-20-2005, 02:27 AM
quick update

squats:
185 x 8 x 3

deadlifts:
235 x 8 x 3

calf raises:
195 x 14 x 3

decline crunches:
2x13 w/ 10 lbs behind head

oblique leans:
3 x 12 w/ 25 lbs

pei
10-21-2005, 07:57 PM
pull day:

power cleans:
135 x 8 x 2
145 x 8

bent over rows:
135 x 8, 10, 10

lat pulldowns:
120 x 10 x 3

shoulder flys:
25 x 10 x 3

dumbell row:
70 x 12 x 2

reverse machine fly:
115 x 10
130 x 10 x 2

woo.. abut 162ish nowdays pretty consistent

tigo
10-23-2005, 03:00 PM
i did a 2-3 day loading phase and now im jsut doing 1 serving a day usually around 2 hours before i workout

pei
10-24-2005, 09:48 PM
alban, if you read around this site a bit on creatine, most people say a loading phase is a bunch of crap... up to you though. also, one thing im a lot more sure about is that you should be taking your creatine closer to when you lift. you want it in your bloodstream, and apparently theres a somewhat thin threshhold for that. from what ive read, 45mins seems to be the optimal? iuno.

push day: dizzam i weighed in at 165 today, without shoes. alltime weight high. it almost makes me concerned, but i really havent picked up any fat.. i think my back is finally starting to grow. yay? anyway, had a pretty good lifting day today even though i wasnt 'in the zone.' or maybe i was just that psyched from seeing 165.. hahaha

bench press:
135 x 8 x 2 warmup
205 x 5
225 x 5
235 x 5
255 x 5

arnold press:this is a pr day for arnolds
50 x 10 x 3

incline db press: never too hard, its just setting it up is hard enough that i dont want to move to 75s
70 x 10 x 3

skullcrushers: i think i had another set in me
80 x 12
85 x 10 x 2

machine fly:
175 x 10 x 3

tigo
10-25-2005, 03:30 AM
hmm i'll try that and see what results i get

there were alot of big guys at the gym today.. saw so many doing 6 plates or more O_O

pei
10-26-2005, 08:43 PM
quick day:

squats:
135 x 8 x 1
185 x 8 x 3

deadlifts:
135 x 10
225 x 8
245 x 8 x 2
295 x 1 PR woo

i feel like i pulled or strained my lower lat somehow... weird.. but anyway its kinda surprising how quickly or naturally, what have you, that deadlifting has come to me. im pretty sure ill be hitting 3 pps soon.. before the end of the quarter

pei
10-29-2005, 03:53 AM
damn, died today... no matter how much you squat and do leg exercises, sprinting and jogging will always kill your legs anyway

low energy workout, worst workout in a while


power cleans:
135 x 8
155 x 4 just crapped out here.


barbell rows:
135 x 8 x 3


lat pulls:
120 x 10 x 3


cable row:
100 x 10 x 3


reverse fly machine:
130 x 10 x 3

pei
10-31-2005, 09:44 PM
ugh worst day ive had in a while...

bench press: i knew there was no way i was going to be able to do my regular 5x5 so i just did some heavy triples
225 x 5
275 x 1
250 x 3
265 x 3

arnold press:
50 x 10 x 3

machine fly:
175 x 10 x 3

weighted dips: first time ever... i kind of dig them
(on machine.. so weight attached is kind of whatevered)
bw + 40 x 10
bw + 80 x 10, 6

somewhat happy with the benching though, after a full day of one hamburger and a potato eaten nowhere near the time i lifted. im waiting for a day where i actually feel GOOD to max

pei
11-02-2005, 02:34 PM
mother of effer, last saturday i pulled my hamstring playing flag football and i guess im not really able to do deadlifts or squats today.. so whatever. got 2 midterms tomorrow anyway, it almost sort of works out.

pei
11-05-2005, 04:13 AM
extreme back day today, finished in like 40 mins too. still thinking on a better trap exercise though.


db shrugs:
70 x 14 x 4

lat pulldowns:
120 x 10 x 3

t-bar row:
80 x 10 x 3

cable row:
100 x 10 x 3

reverse fly machine:
130 x 10 x 3


missed cleans and barbell rows today due to my hammy.. godang it, im missing deadlifting.

tigo
11-05-2005, 04:54 AM
i think im gonna start doing barbellrows again cuz i realized what i was doing wrong
haha

but yea a pulled muscle sucks.. puts that part of your body totall out of commission

pei
11-08-2005, 12:45 AM
bench press:
135 x 12 warmup
215 x 5
235 x 5
250 x 5
260 x 4

arnold press:
50 x 10 x 3

machine fly:
190 x 10 x 3

incilne db press:
65 x 10 x 3

weighted dip machine: DAMN these killed me today, locking out was extremely painful.
bw + 40 x 9, 9, 6


i know theres some people that believe that flys arent good for mass building and etc etc, but machine flys just rip me up and i know for a fact i am bigger after doing them for a few weeks. woohoo

pei
11-10-2005, 11:36 PM
well i didnt skip my legday this week.. not really anyway. my hamstring is still a little strained so i just did some squats with the bar and deadlifts with about 100 lbs.

pull day:
barbell shrugs: because i still cant relaly do power cleans
135 x 12 warmup
185 x 12 x 3

t-bar row:
70 x 12
80 x 12
90 x 10

lat pulls:
120 x 10 x 3

seated row:
100 x 10 x 2
110 x 10

reverse fly machine:
130 x 10 x 3

im liking this all back deal.

tigo
11-11-2005, 03:29 AM
when you can do power cleans try squat cleans

pei
11-14-2005, 11:05 PM
i dont even know what squat cleans are... i might discontinue the cleans though in favor of barbell shrugs, we shall see


bench press:
135 x 10 x 2 warmups
215 x 5
225 x 5
235 x 5
245 x 5
260 x 4... dangit

arnold press:
50 x 10 x 3

machine fly:
190 x 10
175 x 10 x 2

weighted dips machine: kinda weird jumping around, one felt really easy, the other wickedly hard.
bw + 40 x 10
bw + 80 x 9
bw + 50 x 10

i would like to max out next next week... any suggestions on anything i could do next week in preparation of it?

tigo
11-14-2005, 11:37 PM
eat and sleep well haha.. try to make the meal before all carbs and protein

pei
11-15-2005, 12:48 AM
thanks, i meant workout wise too mostly

pei
11-19-2005, 04:10 AM
PULL

barbell shrugs: killed my grip, which has been lacking recently because of no deadlifts im guessing
135 x 10 x 2 warmup
185 x 10
205 x 10
225 x 10

t-bar row:
80 x 10
105 x 10 x 2

lat pulls:
120 x 10 x 3

seated row: you know.. i think ive been doing these wrong for about a year... because im finally getting the hang of htem and how they kill your lats now DAMNIT
100 x 3 x 10

reverse machine fly:
130 x 10 x 3

i really think its about time for me to start eating healthier... im guesing im at about 13-14% body fat, i want to get NEAR 10%... hard with what these crappy dorms are serving though.

Coke
11-20-2005, 04:23 AM
Pull work and entire split looks similar to what I like to do the majority of time, brilliant - :D...keep up the good work.

tigo
12-02-2005, 05:24 AM
Post Man