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Meat_Head
06-19-2005, 03:59 PM
Well I wanted to find a program to pack on about 10lbs of muscle, and this looks like it. Its by Poliquin, and you can find it on t-mag.com.

I'm currently 5'11 174 at about 11% bodyfat. My lifts:
Bench - 175x4
Squat - 225x2
Standing OH press - 95x5
12 BW chinups
10 BW pullups
DB row - 60x8
Barbell curl - 65x10
DB lunges - 45'sx8 (new to these)
Hyperextensions - BW+20lb DB x 15

Meat_Head
06-19-2005, 04:07 PM
Here's the program:

Workout 1

The goal of the Advanced German Volume Training method is to complete 10 sets of 5 reps with the same weight for each exercise. You want to begin with a weight you could lift for 10 reps to failure (10RM), if you had to push it. For most people, on most exercises, that would represent 75% of their 1 R.M. load. Therefore, if you can bench press 300 pounds for one rep, you would use 225 pounds for this exercise.

So your workout may look like this:

Set 1: 225 x 5
Set 2: 225 x 5
Set 3: 225 x 5
Set 4: 225 x 5
Set 5: 225 x 5
Set 6: 225 x 5
Set 7: 225 x 4
Set 8: 225 x 4
Set 9: 225 x 3
Set 10: 225 x 3

When using this—or for that matter, any program—you should keep a detailed journal of the exact sets/reps, load, and rest intervals performed, and only count the repetitions completed in strict form.

Additional tips will follow after the description of the remaining workouts.


Workout 2

Increase the weight by 6-7% and strive to do 10 sets of 4 reps with that weight. So workout 2 would look like this:

Set 1: 235 x 4
Set 2: 235 x 4
Set 3: 235 x 4
Set 4: 235 x 4
Set 5: 235 x 4
Set 6: 235 x 4
Set 7: 235 x 4
Set 8: 235 x 4
Set 9: 235 x 4
Set 10: 235 x 4

NOTE: It is not uncommon on the second workout to be able to complete all sets of 4, as your work capacity will have improved from the first GVT workout.


Workout 3

Increase weight of Workout 1 by 8-9% and strive to do 10 sets of 3 reps with that weight. Yes, you are reading it correctly—8-9%, not 6-7%.

So Workout 3 might look like this:

Set 1 255 x 3
Set 2 255 x 3
Set 3 255 x 3
Set 4 255 x 3
Set 5 255 x 3
Set 6 255 x 3
Set 7 255 x 3
Set 8 255 x 3
Set 9 255 x 3
Set 10 255 x 3

NOTE: During sets 6-7-8, you will think your spleen wants to come out of your right eye, but stick with it as sets 9 and 10 will be the easiest.


Workout 4

Use the weights you used in Workout 2 and go for 10 sets of 5, which you should do easily. If not, you have the Testosterone count of a castrated field mouse who consumes xeno-estrogens by the barrel.


Workout 5

Use the weights in workout 3 and go for 10 sets of 4, which again you should do easily. Otherwise, you are one of those Americans who eats an average of 60 dozen donuts a year (no kidding, that is what the average American eats, and if you take out the average tofu-eating Oregonian, the average Ohio resident probably eats 79 dozen).


Workout 6

By now you should be able to do 10 sets of 3 at 275 pounds with no problem. If not, your training background is probably slow tempo Kettlebell power snatches performed on the Bosu Ball.

Rest Intervals: When trainees start with this method, they often question its value during the first several sets simply because the weight will not feel heavy. However, there is minimal rest between sets (about 90 seconds when performed in sequence and 90-120 seconds when performed as a superset), which gives you a process of accumulative fatigue. Because of the importance of the rest intervals, you should use a stopwatch or a watch equipped with one to keep the rest intervals constant. This is very important, as it becomes tempting to lengthen the rest time as you fatigue.

Tempo: For long range movements such as squats, dips, and chins, use a 40X0 tempo; this means you would lower the weight in four seconds and immediately change direction and lift explosively for the concentric portion. For movements such as curls and triceps extensions, use a 30X0 tempo.

Advanced trainees, because of their enhanced neurological efficiency, should only use explosive concentric tempos.

Number of Exercises: One, and only one, exercise per body part should be performed. Therefore, select exercises that recruit a lot of muscle mass. Triceps kickbacks and leg extensions are definitely out—squats and bench presses are definitely in. For supplementary work for individual body parts (like triceps and biceps), you can do 3 sets of 6-8 reps.

Overload Mechanism: Once you are able to do 10 sets of x reps with constant rest intervals, increase the weight on the bar by the percentage outlined in the article and repeat the process. Refrain from using forced reps, negatives, or burns, as the volume of the work will take care of the hypertrophy. Expect to have some deep muscle soreness without having to resort to set prolongation techniques. In fact, after doing a quad and hams session with this method, it takes the average bodybuilder about five days to stop limping.

Following are some sample routines:

Day 1: Chest and Back

A-1: Barbell Bench Press
10 sets of 5 on a 40X0 tempo, rest 100 seconds

A-2: Lean-away Chin-ups
10 sets of 5 on a 40X0 tempo, rest 100 seconds

B-1: Parallel Bar Dips
3 sets of 6-8 on a 40X0 tempo, rest 90 seconds

B-2: One-Arm Arc Dumbbell Rows
3 sets of 6-8 on a 40X0 tempo, rest 90 seconds

Day 2: Legs

A-1: Back Squats
10 sets of 5 on a 40X0 tempo, rest 100 seconds

A-2: Lying Leg Curls, feet pointing away from the body
10 sets of 5 on a 40X0 tempo, rest 100 seconds

B-1: Dumbbell Lunges
3 sets of 6-8 on a 30X0 tempo, rest 90 seconds

B-2: Rack pulls from lowest pin level
3 sets of 6-8 on a 40X0 tempo, rest 90 seconds

Day 3: Off

Day 4: Arms

A-1: Incline Dumbbell Curls
10 sets of 5 on a 30X0 tempo, rest 100 seconds

A-2: Close Grip Bench Press
10 sets of 5 on a 30X0 tempo, rest 100 seconds

B-1: Thick Bar Reverse Curls
3 sets of 6-8 on a 30X0 tempo, rest 90 seconds

B-2: Seated EZ Bar French presses
3 sets of 6-8 on a 30X0 tempo, rest 90 seconds

Day 5: Off

Day 6: Chest and Back

A-1: Standing OH press
10 sets of 5 on a 40X0 tempo, rest 100 seconds

A-2: Pulldowns
10 sets of 5 on a 40X0 tempo, rest 100 seconds

B-1: DB bench press
3 sets of 6-8 on a 40X0 tempo, rest 90 seconds

B-2: One-Arm Elbowing Rows (the elbow comes out to the side, as if you were elbowing someone in the chops)
3 sets of 6-8 on a 30X0 tempo, rest 90 seconds

Day 7: Legs

A-1: Heels Elevated Front Squats
10 sets of 5 on a 40X0 tempo, rest 100 seconds

A-2: Lying Leg curls feet inward
10 sets of 5 on a 30X0 tempo, rest 100 seconds

B-1: Farmer’s Walks
3 times 50 yards, rest 90 seconds

B-2: Hyperextensions
3 sets of 6-8 on a 40X0 tempo, rest 90 seconds



Day 8: Off

Day 9: Arms

A-1: Seated Zottmann Curls
10 sets of 5 on a 30X0 tempo, rest 100 seconds

A-2: Low decline close grip bench presses
10 sets of 5 on a 30X0 tempo, rest 100 seconds

B-1: Close-Grip Reverse Preacher Curls
3 sets of 6-8 on a 30X0 tempo, rest 90 seconds

B-2: Low Pulley French presses
3 sets of 6-8 on a 30X0 tempo, rest 90 seconds

Day 10: Off

Day 11: Do the Day 1 routine using Workout 2 pattern

Continue for 55 days, making the rep adjustments as outlined.

As you can see, there is no direct work for the popliteus or tibialis anterior, nor is there use of a Swiss Ball, Bosu Ball, or Bodyblade—just straight, hard, rewarding work.

For those of you, who have access to bands or bungie cords, please feel free to add them to the squatting and pressing exercises for increased overload. They are not a must, so don't think you are missing out if do not have access to them. The program will still have impressive anabolic properties without them.

It will take you 60 days to go through the cycle, but you should gain 8-10 lbs. of lean tissue by the end of those two months. It is not a program for the faint of heart, but it is a very rewarding program (in size and strength) if one has the guts to complete it.

KiwiBuilder
06-19-2005, 04:44 PM
Certainly quite an intense program.

I'd be interested to see the results.

KevinStarke
06-19-2005, 05:21 PM
Looks interesting man, im interested in the results as well

Meat_Head
06-20-2005, 09:43 PM
Well the first workout had a few glitches but that's to be expected.

I weighed in at 175, 1lb gain.

Some fooktard was doing shrugs with just the bar over the bench press bench, so me and my training partner did the chins first.

Lean-away chinups
I did 3 to warm up
BWx5
BWx5
BWx5
BWx5
BWx5
BWx5
BWx4
BWx5
BWx3
BWx4

Just to note, I'm not doing the full 4 seconds on negatives. Since my strength isn't good enough to use much added weight yet, I'm just going to switch to the full 4 second negs next session to make it harder, then maybe see about adding 5 or 10lbs.

Bench Press
Did 45x10 to warm up
I'm still getting used to strict powerlifting form on these(tight arch, elbows in, shoulder blades pulled back, lowering to lower chest/upper abs), so I was a bit unsure about the weight. As you can see, I adjusted it as the session went on. 75% of your max for 10 sets of 5 w/ 4 second negatives isn't really feasible, I think it should be more like 55-65%.

145x5
145x5
135x5
125x5
125x5
125x5
125x5
125x5
125x5
125x5
125x5

We accidentally did an extra set... :ninja: it was very ninja.

Not quite enough weight on these, I'll accomodate for that next workout.

Dips
BW+10lbsx6
BW+10x6
BW+10x6

One-Arm Arc Dumbell Rows

This are just like regular DB rows except you use a lighter weight than normal and pull through farther, squeezing your elbow back as far as it'll go.

30x8
30x8
25x8

Pretty good session. I definately feel the fatigue, but the protein and hottub will take care of that.

KevinStarke
06-20-2005, 10:03 PM
Interesting workout man, keep it up

Meat_Head
06-20-2005, 10:16 PM
I'm gonna post some pics so I'll have something to compare to my pics 2 months from now. I'll take some measurements tomorrow probably.

Geeper
06-21-2005, 03:36 AM
How long does you workout tak eusing this method?

BTW- I want my camera back! (we have the same camera...lol)

Meat_Head
06-21-2005, 11:12 AM
The workout yesterday took about an hour, maybe a little more. I am so frickin sore today, chest, back, lats, triceps, shoulders, traps, everything. Tomorrow is gonna suck after the leg session today lol I'm not gonna be able to get up off the toilet.

KiwiBuilder
06-21-2005, 02:47 PM
The workout yesterday took about an hour, maybe a little more. I am so frickin sore today, chest, back, lats, triceps, shoulders, traps, everything. Tomorrow is gonna suck after the leg session today lol I'm not gonna be able to get up off the toilet.

Sounds marvellous! :thumbup:

Good work mang - keep it up and be sure to post those measurements so we can keep track with you...

Meat_Head
06-21-2005, 04:27 PM
Took the measurements today. btw where do I measure for thighs? I just went about 2/3-3/4 of the way up my quad, is that right?

Right Left
Arms- 14.38" 14.25"

Chest- 41.25"

Legs- 24.25" 23.25"

Calves- 15" 14.5"

Forearms- 12" 11.63"

Neck- 16"

KiwiBuilder
06-21-2005, 05:08 PM
Took the measurements today. btw where do I measure for thighs? I just went about 2/3-3/4 of the way up my quad, is that right?

Excellent.

Not sure what the accepted spot is, but wherever you measured, just keeping the same spot.

Meat_Head
06-21-2005, 11:29 PM
Back Squats
45x10
95x5
145x5
145x5
145x5
145x5
145x5
145x5
145x5
145x5
145x5
145x5

Not quite enough weight on these. Still, I was sweating by the 3rd set. By the last I was looked soked and beaten up lol.

Leg curls toes out
70x5
70x5
70x5
70x5
70x5
70x5
70x5
80x5
80x5
80x5

Again not quite enough weight, but its my first time doing these in a while.

DB Lunges

These were pretty ridiculous after all those squats and leg curls. More than once my formed messed up, but overall they were good.

35'sx6
30'sx6
25'sx6

Rack pulls from lowest pin

Again, not much weight here, but it was enough.

135x6
135x6
135x6

-----

I've been walking wierd since. I think I'm gonna be in a world of soreness tomorrow... which I'm kind've looking forward to :evillaugh

KevinStarke
06-22-2005, 08:40 AM
another interesting workout

Meat_Head
06-22-2005, 05:19 PM
I'm not quite as sore as I thought I would be, but my glutes, hammies, and quads(which almost never get DOMS) are sore. With a little more weight and slower negatives, I'll give em a beating next lowerbody workout.

My upperbody on the other hand is still fookin sore.. not much better. The arm workout is gonna be interesting tomorrow...

Nito
06-22-2005, 11:53 PM
Haha!

Meat_Head
06-23-2005, 12:00 PM
Woohoo arms today. Its been forever since I've had a good time bein a curl jockey, I miss the good ole days of arm pumping like a fratboy.

Meat_Head
06-23-2005, 05:56 PM
Barbell curls
45x10
65x5
65x5
55x5(the straight bar was bothering my wrist a little bit, so I switches to the EZ curl bar)
60x5
60x5
60x5
60x5
60x5
60x5
70x5

Not quite enough weight like the other workouts. I'll adjust next session.

Close-grip bench
45x10
95x5
95x5
95x5
95x5
95x5
95x5
95x5
95x5
105x5
105x5

Not enough weight again, felt good though.

EZ bar reverse curls
20x10
40x8
50x8
50x8

I like these, felt really good.

EZ bar standing french press
20x10
40x8
50x7
50x6

Pretty good workout.

Oh yea, yesterday I weighed 173 so I ate a buncha extra food. Today I'm between 176-177. I don't count calories, so its gonna be hard to steadily increase weight accurately, but if I monitor it everyday I think it should work fine.

Just to let ya'll in on what my diet is like, I eat pretty healthy and avoid fastfood, sugar, chips, and other unnecissary stuff as much as possible. I get a good variety of fruit, veggies, meat, dairy, nuts, etc. I also usually take at least 1 protein shake a day, and I also take a multivitamin and glucosomine/chondroitin pill 3 times daily.

debussy
06-23-2005, 07:06 PM
Pretty cool routine. DId you read about this on t-nation? Are you liking it so far? Anyway, good luck to getting some sick results. If you're eating enough, this routine will Advanced GVT will get you huge.

bill
06-23-2005, 07:18 PM
Let us know feed back on your recovery and how you feel also. Are you not supposed do a super set of bench and chins? Thats one article I read. Don't get dishearted if you don't get the results your looking for on this, you should make great gains on almost any routine at this point and there are some more basic ones around.

Meat_Head
06-23-2005, 07:27 PM
Pretty cool routine. DId you read about this on t-nation? Are you liking it so far? Anyway, good luck to getting some sick results. If you're eating enough, this routine will Advanced GVT will get you huge.

Yep I'm an ex-member. The forums annoyed the **** outa me, but there's some great info there. I made references to this website many times, but they wouldn't let me post the URL lmao. I'm glad its not like dat here. I'm loving it so far, after a workout I feel like I really did something and the soreness confirms that. It fixes so many of the problems with the first GVT - messed up rep ranges(100 reps a day on 1 exercise, wtf? Its askin for overtraining or injury if done for any long period of time) and boringness(there's lots of variety in this version).

Meat_Head
06-23-2005, 07:29 PM
Let us know feed back on your recovery and how you feel also. Are you not supposed do a super set of bench and chins? Thats one article I read. Don't get dishearted if you don't get the results your looking for on this, you should make great gains on almost any routine at this point and there are some more basic ones around.

He said you could go either way with supersets. I chose not to for recovery, I get a little more rest between sets and I don't mind slightly longer workouts. Yea I have alot of room to grow lol so anything heavy and consistent will work. Still, I want to see what a routine like this can do to me. I've never really done such high volume.

Meat_Head
06-25-2005, 01:09 PM
The 2nd chest and back workout is in a couple hours and I'm damn ready, lookin forward to it. I'm gonna try close parallel grip chins leaning back alot instead of pulldowns. If they don't work or I don't like em I'll just switch back. Also I'm gonna make sure I go heavy enough today, since I not supposed to be able to do 10x5 on the first workout.

Meat_Head
06-25-2005, 10:15 PM
Standing overhead press

45x10
95x3
75x5
75x5
75x5
75x5
75x5
75x5
75x5
75x5
75x5
75x5

These were tough, not enough weight but couldn't have been off my more than 5lbs or so. The last few sets were killer.

Close parallel grip chins

I couldn't find any way to do these except alternating from one side of the bars to the other 'marine' style lol, but that worked out fine. We started on a different side each set.

BWx5
BWx5
BWx5
BWx5
BWx5
BWx5
BWx4
BWx4
BWx5
BWx4

OUCH!

DB bench press

45x8
45x8
45x8

One-arm 'elbowing' rows

25x8
25x8
25x8

Nice and slow negatives, felt pretty good in the rear delts/traps.

Good workout today, I weighed 175, I hope to go up to a steady 176 over the next few days.

Meat_Head
06-26-2005, 10:49 AM
Ever since those OH presses yesterday my left shoulder has had a slight pain when I move it certain ways. I think I'll either have to switch to incline press or DB shoulder press instead if it doesn't get better. Anyone have any advice?

Meat_Head
06-26-2005, 11:35 PM
My regular gym is closed on sundays, so we went to the YMCA today.

Heels elevated front squats
45x10
95x5
95x5
95x5
95x5
95x5
105x5
105x5
105x5
105x5
105x5

Toes in leg curls

Different machine today...

60x5
60x5
60x5
60x5
65x5
65x5
65x5
65x5
65x5
65x5

Farmers walks

We just walked from one side of the room and back twice, since we don't really have any way to measure out 50 yards. Oh yea, we did this walking on our toes instead of flat footed, to hit the calves more.

50s x 1
60s x 1
60s x 1

Felt great, really killed my forearms, traps, and calves.

Hyperextensions

They didn't have a hyperextension apparatus, so we did em on this wierd lower back machine. Definately not what I would prefer...

60x8
60x8
60x8

Damn good workout. My shirt has been soaked in sweat after both leg workouts so far, I'm lovin it.

Meat_Head
06-27-2005, 11:06 AM
I'm switching overhead barbell presses for arnold presses. I think it'll be less stressful on the joint(having to press the barbell out in front of my face instead of up in a straight line has always felt wierd to me) and it'll work the rotator cuff a bit more too.

Coke
06-27-2005, 12:02 PM
Ridiculous number of sets...must be a method to the madness with this volume training - give U major credit!!

Meat_Head
06-27-2005, 12:06 PM
Ridiculous number of sets...must be a method to the madness with this volume training - give U major credit!!

Heh thanks! I'm enjoying it so far, the pump and DOMS is crazy!

Meat_Head
06-29-2005, 10:29 AM
Zottman curls
20x6

25x5
25x5
25x5
25x5
25x5
25x5
25x5
30x5
25x5
25x5

These felt good, however the positive portion of the movement felt too easy. On the last 2 sets we did the positive pronated and the negative suppinated instead of the other way around, and that fixed the problem.

Decline EZ bar close grip bench press
70x5
90x5
90x5
90x5
90x5
90x5
90x5
90x5
90x5
90x5

On the last 2 sets we brought the bar to the upper chest while keeping elbows in, and it felt alot harder. It was almost another exercise, between close grip bench and skull crushers, and I know there's a name for that exercise I just can't think of it.

These kinda bothered my wrist, so next time I'm gonna use a straight bar.

Close grip EZ bar reverse curls
20x8
50x8
60x8
60x7

Good sets.

Overhead high cable triceps extensions

Not sure if that's the correct name or not, its where you push the rope from behind your head/neck to out in front of your head with your triceps.

60x8
80x8
100x6
90x6

I forgot to mention the grip training we did earlier:

Hangs from pullup bar
BW+45lbs x 42 seconds
BWx40 seconds

Hercules handshake
I'm sure alot of ya'll haven't heard of these before, you just get in the position to shake hands w/ a training partner and over 10-20 seconds grip harder and harder. By the end of the 10-20 seconds you should both be trying to crush eachother's hands as hard as you can, and keep doing that for 30 seconds.

We did 2 sets of those.

debussy
06-29-2005, 08:54 PM
I noticed you dont have anything for hamstrings... you should throw in some SLDL or at the bare minimum, leg curls. And a question... do you find this routine kind of boring? I've been thinking about giving this a two month run.

Meat_Head
06-29-2005, 09:37 PM
I noticed you dont have anything for hamstrings... you should throw in some SLDL or at the bare minimum, leg curls. And a question... do you find this routine kind of boring? I've been thinking about giving this a two month run.

Well, for hamstrings there's 10 sets of squats one day, 10 sets of leg curls both leg days, rack pulls on one of the leg days, and hyperextensions on one. They get worked pretty well :)

I'm not bored yet, but then again I've just completed the full routine for the first time. Gotta do it 4 more times before its complete. With different exercises on each of the days it give enough variety.

Coke
06-30-2005, 08:31 AM
A good training partner can come in handy at times, right bro??...nice session.

Meat_Head
06-30-2005, 12:45 PM
Cocoa - training partners can make or break your progress, I'm lucky that one of my best friends is dedicated(maybe too dedicated) to weightlifting. He's doing this routine and still hitting the gym a few extra days a week! I've been telling him that that is too much and will probably hurt his progress, so hopefully he'll listen.

I'm gonna try for 135x10x4 on bench, bw 10x4 chins, bw+15 3x6-8 dips, and 35x3x6-8 db arc rows today, all with slower more controlled negatives than last session.

Meat_Head
06-30-2005, 06:35 PM
Bench Press
45x10
135x3
135x3

135x4
135x4
135x4
135x4
135x4
135x4
135x4
135x4
135x4
135x4

Felt like the right weight this time. Ouch!

Leaning back chins
Much slower negatives this time

BWx4
BWx4
BWx4
BWx4
BWx4
BWx4
BWx4
BWx4
BWx3
BWx3

Dips
BW+15x5
BW+10x6

DB arc rows
35x8
35x8

Only did 2 sets on the supplemental exercises cause we were in a rush for time, and we were freakin exhausted anyway.

Coke
07-01-2005, 05:21 AM
...lol, the ole partner will ease up a little when he gets into overtraining mode - that will teach him, lol.

I like what U are doing and its going to be interesting to see how you evolve with the workouts.

Meat_Head
07-02-2005, 01:37 PM
Legs yesterday:

Squats
45x10
95x6

155x4
155x4
155x4
155x4
155x4
155x4
155x4
155x4
155x4
155x4

Toes out leg curls
80x4
80x4
80x4
80x4
80x4
90x4
90x4
80x4
90x4
90x4

Farmers walks on toes
60'sx1
60'sx1
70'sx1

OUCH! These are so painful...

Rack pulls
45x6
95x5
145x6
175x6

Finally working back into a 'challenging' weight on these. I haven't had back trouble from them yet like I have in the past, so I'll just keep pushin it up steadily.

Good workout, I was beat.

I only weighed 173.4 today ****... I thought I've been eating more than normal lately but I guess not. I bought a weight gainer, Russian Bear, yesterday so that should help. I'm gonna start stuffing myself, I don't want all this work to go to waste.

Coke
07-03-2005, 06:22 AM
That is a damn good session there man.

Meat_Head
07-05-2005, 11:01 AM
Thanks cocoa!

Well I missed an arm session due to too much partying this weekend and the gym being closed yesterday :(

So today I think I'll do the chest/back workout as scheduled, and maybe I'll add a few sets of incline DB curls, reverse curls, and close grip bench to make up for the arm day. I'll also have to do the leg day tomorrow, and the other arm day the next day due to my laziness lol

I need another chest exercise for this routine. The overhead presses for 10 sets of 3-5 are gonna tear up my shoulder, and that day didn't make my chest sore at all anyway, so I gotta replace it with something. I don't want to do incline presses because they've bothered my shoulder alot to, but I'll try some different stuff today and see what I like. I was thinking *gasp* low cable presses, like people use for cable flies on a flat bench but pressing it instead. I know its kind of a pussy exercise, but I used to do them and they tear up my pecs which is the goal... any opinions guys?

Meat_Head
07-05-2005, 08:52 PM
Weighted pushups
We did these with a plate on our traps/neck.

BW+25x5
BW+25x5
BW+25x5
BW+25x5
BW+25x5
BW+25x5
BW+25x5
BW+25x5
BW+25x5
BW+25x5

Close parallel grip pullups
Slower negatives this time

BWx4
BWx4
BWx4
BWx4
BWx4
BWx4
BWx4
BWx4
BWx4
BWx4

For some reason these totally kicked my ass.

Arnold presses
35x5 or somethin

I pretty much gave up on these, I was wobbling and was in a ton of pain with just 35's lol

Reverse curls
60x6

Slow negatives...

There wasn't really any need for anything after the pushups and pullups. I felt like I had the **** kicked outa me after that workout.

Coke
07-06-2005, 04:46 AM
Those pullups are indeed killer ...I'd like to see you get rid of the pushups though I know you were having shoulder issues - people use this exercise as a crutch so to speak, lol...doing good my man.

Meat_Head
07-06-2005, 10:55 AM
Hah yea, it was one of the best exercises I could think of that was still a compound movement, hit the chest alot, and didn't mess with my shoulders. Lots of chest soreness today, so I'll probably stick with them for a little while at least. Why do people use it as a crutch in your opinion? Would you recommend a different exercise?

By the way, I'm starting to see some gains in the mirror! My quads, glutes, arms, back, and shoulders all look bigger, especially the legs and lats. Its kinda strange though, since I STILL haven't gained much weight. I really thought the excess of alcohol(Baileys, mango rum, and everclear) and simple carbs+pizza last weekend would do somethin... *devours a hamburger and weight gainer shake*

Coke
07-06-2005, 08:18 PM
I understand your plight bro its just that the pushups won't help much when you get back to the weights for direct chest work, but keep doing your own thing - I admire that!!...and its great you are making gains my man.

Meat_Head
07-07-2005, 11:21 AM
This is from yesterday:

Heels elevated front squats
45x10
95x6
115x3

115x4
115x4
115x4
115x4
115x4
115x4
115x4
115x4
115x4
115x4

Ouch.

By the way, while we were doing these I couldn't help but notice this poor guy by the other power rack doing set after set of 12 reps on 'power cleans'. The first rep was usually ok, but after that he barely bent his legs at all, and bent over with a rounded back until he was past parallel, then rowed/cleaned it up lol. The form got worse after every rep. I was gonna say somethin, but then he started mentoring another small guy on how to properly explode when doing cleans and how much explosive speed he's gained by doing these... so I figured he wouldn't listen anyway, being the expert he is...

We were running out of time, so we kinda just combined the last 3 exercises:

Leg curls
80x4
100x4

Farmer's walks
60x1

Leg curls
100x4

Farmer's walks
70x1

Leg curls
100x4

Hyperextensions
BW+20x8
BW+20x8

I finally gained a little weight, I weighed 175.5 after the workout.

KevinStarke
07-07-2005, 02:55 PM
keep doing what your doin man, very interesting.

Coke
07-07-2005, 04:14 PM
Fine effort, really mixed it up for them legs dude - liked those front squats.

Meat_Head
07-08-2005, 12:33 PM
Thanks cocoa and kevin!

Yesterday:

Incline DB curls
15x5

25x5
20x5
20x5
20x5
20x5
20x5
20x5
20x5
20x5
20x5

I had a huge biceps pump after this

Close grip bench
We did these bringing the bar more to the upper chest, making it alot harder

45x10

95x5
95x5
95x5
95x5
95x5
95x5
95x5
95x5
95x5
95x5

EZ bar reverse curls
40x6

70x6
60x8
60x8

Overhead cable triceps extension

60x8
80x8
90x5 dropped to 70x6

One arm hangs from pullup bar
Right arm - 13 seconds
Left - 5 seconds
Right - 10 seconds
Left - 6 seconds
Left - 8 seconds

then 1 set of hercules handshake for 30 seconds each arm

Leg raise throwdowns
This is where you try to keep your legs as high as possible on a leg raise and your partner pushes them down, each push down is a rep.

1x20
1x25

Weighed in at 175.5

Meat_Head
07-09-2005, 04:49 PM
Bench press
45x10
95x8
135x5

155x3
155x3
155x3
155x3
155x3
145x3
145x3
145x3
145x3
145x3

Lean back chinups
BWx5

BW+5x3
BW+5x3
BW+10x3
BW+10x3
BW+10x3
BW+10x3
BW+10x3
BW+10x3
BW+10x3
BW+10x3

Arnold presses
35x8
45x4
40x4

Low cable rows
100x10

one armed:

80x8/8
110x5/5

Pulldown abs
110x10
140x6

Ab machine
Just for fun...

90x8

Weighed 177

fixationdarknes
07-09-2005, 04:54 PM
Crazy volume. Do you think that this high volume stuff is doing you good? Cuz I know that there are people who dislike high volume.

And...where's the back workout? heh.

Meat_Head
07-09-2005, 05:04 PM
Crazy volume. Do you think that this high volume stuff is doing you good? Cuz I know that there are people who dislike high volume.

And...where's the back workout? heh.

Hah I edited the back stuff in, for some reason it posted the first time without it.

I think its doin me ALOT of good. The routines I've done in the past have been mainly just about high weight and intensity, usually short sessions. I feel like I'm growing fast and getting alot of strength/strength endurance from this though.

Poliquin says that trainees respond to either intensity, volume, variety, or a combination. I felt like it was time to see what volume did for me, but I didn't want to do regular GVT cause it has alot of flaws. I like what this one is doing so far, but I'm only about half way through with it, so it'll be another month before I can make a real assessment w/ photos, measurements, etc.

Coke
07-09-2005, 07:00 PM
Chaos up in here with the volume and all but do your thing...as long as you stay ahead of the game - ;)

fixationdarknes
07-09-2005, 07:02 PM
Well that's cool. As long as you're seeing gains. But why the arnies in your chest/back day?

Meat_Head
07-09-2005, 08:06 PM
Well that's cool. As long as you're seeing gains. But why the arnies in your chest/back day?

I wanted something for shoulders, and I like arnies because of the large ROM and rotator cuff stimulation.

Thanks cocoa!

Meat_Head
07-11-2005, 08:51 PM
Squats
45x10
95x6
145x5

175x3
175x3
175x3
175x3
175x3
175x3
175x3
175x3
175x3
175x3

Ouch!

Leg curls
90x4

100x3
110x3
110x3
110x3
110x3 - I felt like I was using too much lowerback on these, so I lowered the weight.
100x3
100x3
100x3
90x3
90x3

Farmers walks
60x.5
70x1 Nice and controlled

[B]Rack pulls - lowest pin[B]
45x8
95x6
135x6
185x3
225x3 Ohhh yea, still slowly increasing the weight but I feel like I could go much heavier :evillaugh

Weighed 179 at the digital scale at work, and 181 on the gym scale. Finally getting some mass...

Coke
07-12-2005, 04:54 AM
Great 2 see U are adding some mass...the workout is crazy bro - nice continual sets.

Meat_Head
07-13-2005, 01:54 PM
Incline dumbell curls
20x5

25x4
25x4
25x4
25x4
25x4
25x4
25x4
25x4
25x4
25x4

I actually went to 1 rep from failure on the 4 last sets. I had a huge pump.

Close grip bench
95x8

115x4
115x4
115x4
115x4
115x4
115x4
115x4
115x4
115x4
115x4

+20lbs from last session, but 1 less rep per set.

Reverse curls
40x6

70x6
60x8
60x8

One arm tricep pushdowns
40x10

60x8
80x6
90x1 drop to 70x3
100x1 drop to 80x3

Weighed 179

bboyarfen
07-13-2005, 01:58 PM
I read about this German Volume thing a while ago...but I never realized it was this crazy. Keep it up...all these sets are insane.

Meat_Head
07-13-2005, 02:22 PM
New pics, I've been on this program for 3 weeks now, so the ond pics are 3 weeks old. The lighter colored/better lighted pics are the old ones.

Oh and the first pic is some of my groudbreaking photographic equipment.

Meat_Head
07-13-2005, 02:22 PM
Leg pics, crappy quality I know.

Meat_Head
07-13-2005, 07:17 PM
Both me and my training partner we're lifting on only 5-6 hours of sleep, so the duration of the workout was much shorter...

Weighted pushups
BWx8

BW+35x4
BW+35x4
BW+35x4
BW+25x4
BW+25x4
BW+25x4
BW+25x4
BW+25x4
BW+25x4
BW+25x4

Narrow parallel grip pullups
BWx4

BWx7 nice n slow negatives

2x25 second negatives, didn't quite make it to 25 on the 2nd
2x15 second negatives, again didn't quite do all 15 on the 2nd

That's its. The negatives absolutely tore up my back and biceps, much more than I expected.

Weighed 180

Meat_Head
07-16-2005, 11:32 AM
My shoulder doesn't seem to be getting much better, and I've felt like I'm moving toward overtraining(sluggish, tired, workouts not up to par) so I'm thinking about switching routines. Anyway, tell me what ya'll think and I'll see how I feel tomorrow.

Meat_Head
07-17-2005, 02:52 PM
I did a little research on t-mag and have come to the conclusion that improving my posture/upper back strength would help out my shoulder(pain) alot. When I stand relaxed my shoulders roll forward, pulled by my pecs/shoulders. I'm going to focus on strengthen the rhomboids, middle traps, lats, and rotator alot to fix this problem:

http://www.t-nation.com/readTopic.do;jsessionid=0DD51779E6989B7CCDEBC33300476453.hydra?id=459716

http://www.t-nation.com/readTopic.do;jsessionid=669B2EC2FABDC01704F1E416B2A3FECC.hydra?id=538204

http://www.t-nation.com/findArticle.do;jsessionid=669B2EC2FABDC01704F1E416B2A3FECC.hydra?article=315nean2

Meat_Head
07-18-2005, 10:55 AM
Front squats
45x10
95x8
145x6

165x4
165x3
165x3

This is the heaviest I've gone on front squats, felt awesome.

Powercleans from knees
45x10

95x8
115x3
145x2
95x7

Wow, I wasn't really expecting the 145x2, but I'll take it!

Leg press

100x8
150x1(had to fight for that rep) drop to 120x4

That's all for these, we only had about 5 minutes left.

DB shrugs
60x10

60x8 drop to 45x8 drop to 35x6

Then we collapsed in the hot tub, feels good to be using significant weight again :D

Meat_Head
07-19-2005, 01:15 PM
Decline bench
45x10
115x6

135x6
145x4+1 assisted
145x4+1 assisted
125x8

Whoa, I'm digging these. I felt almost all of the stress on my chest and not on my shoulders.

Skullcrushers
70x4
70x4+1 assisted

Pec fly machine
60x10
80x6

Bench press machine
80x8
100x8

Weighed 178

Meat_Head
07-26-2005, 09:20 PM
Front squats
45x10
95x8

125x6
165x5
165x4
165x3

Back squats
185x8

Hang cleans
45x10

95x6
115x6
145x4
135x4

Leg press
100x8

130x5
120x6

Shrugs
70x12 too easy
50x10 drop to 40x8 drop to 30x8

Weighed 178

KevinStarke
07-26-2005, 09:22 PM
Solid workouts man.

Coke
07-28-2005, 04:14 AM
Supporting and checking things out from time to time, see you are cool with it - ;) ...keep on bro.

Meat_Head
07-28-2005, 12:56 PM
Thanks Kevin and Cocoa!

We went up to the UTA gym yesterday because mine is STILL closed(moving in a ****load of new equipment). We pretty much just went crazy on our backs, there was too much freakin nice stuff there!

Free motion pulldowns
50x8
100x6

120x6
110x8

Free motion low row
60x10
100x8

150x6
200x3
175x5

T-bar rows
70x8 wide grip

Parallel grip pullups
BWx8 slow negatives

Free motion support rows
60x8

130x1
110x5
100x6

Wierd ass pulldown machine
100x8
120x6

T-bar rows
90x6 close parallel grip
45x8 Nice and slow negatives, wide grip
45x8 " "

Standing calf raises
80x8
120x8
140x6
160x4

Seated calf raises
50x8
100x5
100x3
50x6

Hammer curls
30x10
40x3 Strength dropped quick on these...
35x3

Good workout. Today my calves are ****ED! I was just starting to walk normally after the other workout, now I'm back to ****** limping around. I think that's the first direct calf work I've done in a loooong time. I'm gonna make it a point to work the crap out of them next semester. My traps were starting to recover from the other workout and were getting less sore.... not anymore lol

bboyarfen
07-28-2005, 03:46 PM
wow...thats alot of sets for back...how long did that workout take you??

KevinStarke
07-28-2005, 08:01 PM
Crazy volume man nice workout.

Meat_Head
07-29-2005, 01:42 PM
wow...thats alot of sets for back...how long did that workout take you??

It took about an hour, minimal rest between sets and exercises.

Meat_Head
08-01-2005, 11:59 AM
2 days after the workout my calves were RIDICULOUSLY sore. It was just not cool, I think that's the first time I've been so sore that I didn't enjoy a sense of accomplishment, it felt more like an asskicking lol. I pretty much just stayed home all day, I looked like a complete tard limping around anyway.

So the gym I usually lift in is STILL awaiting the shipment of freeweights... its been over 2 weeks now and its really pissin me off(now I hafta drive 35 minutes to the university to work out when there's a gym 3 minutes from my house). They said they think it'll be ready tomorrow hopefully. The good thing is it'll be about 5x better whenever they're done. They're gonna have dumbells up to 140 instead of just 80, there's a decline bench, I think they're gonna add another powerrack, there'll be another bench press bench, and they ditched all the ancient 30 year old nautilus equipment for brand new Strive stuff.

Meat_Head
08-03-2005, 02:08 PM
I did my first workout on the new equipment yesterday, its pretty badass. The machines are similar to free-motion, its not such a strict ROM. Also, you can switch a little lever thing to switch the most stress in the movement from the middle, bottom, or top. The kind of effect you'd get from bands or chains.

Decline press
45x10
95x6

135x5
135x6
135x6
140x4

Strive bench press
I don't remember what the weight was, but I did a couple sets of about 4 or 5 reps then dropped 20-30lbs and did 5 or 6 more reps.

Strive incline press
Don't remember the weight, I only did one set of 7 cause these bothered my shoulders.

Strive fly machine
Don't remember the weight, I just did a long burnout set.

I weighed 181 today, finally gaining some more pounds.

To get back to the basics in a way, I'm gonna be focusing on 1 lift everyday I workout, with the other lifts just being assistance. I want to push up the weight/reps every week:

Day 1 - Decline bench press
Day 2 - Strive machine row
Day 3 - Hang cleans
Day 4 - Squats - Starting w/ a light weight and overhead squats, then adding weight every set going through front squats and then back squats, then maybe 1/2 or 1/4 squats
Day 5 - Farmer's walks

I expect alot of upperback and leg growth, maybe those gorilla traps I've always wanted... hah

MixmasterNash
08-03-2005, 02:20 PM
Was somebody reading Dan John's T-nation article?

Meat_Head
08-03-2005, 02:41 PM
Was somebody reading Dan John's T-nation article?

Yep, and I posted on there to asking him about the split. He wouldn't approve of my assistance lifts(bodybuilding oriented) at all though lol

Meat_Head
08-03-2005, 05:55 PM
On the Strive equipment setting 1 makes the top of the movement(lockout) harder, 2 is the middle, and 3 makes the bottom harder. Today we did alot of sets where we'd do 4 or 5 reps on setting 1, then some on 2, then finish off on 3, or the other way around. It worked really well, and we may do that on the other workouts too. Anyways, when I type 100x4 setting 1 x3 setting 2 x5 setting 3, it means I did 4 reps on setting 1, 3 on setting 2, etc. The switch from setting to setting takes about half a second, so there's no rest time. It kinda feels like a drop set, cept more painful :(

Strive supported row
50x10

110x8
110x6
150x4
110x5 setting 1 x4 setting 2 x3 setting 3
110x6 setting 3 x4 setting 2 x2 setting 1

Strive pulldowns
70x8

120x5 setting 1 x3 setting 2 x3 setting 3
110x6 setting 3 x4 setting 2 x2 setting 1

Strive rear delt flies
I don't remember how much weight we used, but we did 2 high rep sets going from setting 1 to 3 on the first one and setting 3 to 1 on the second.

Strive curls
This machine is just badass...

70x5 setting 1 x3 setting 2 x3 setting 3
70x6 setting 3 x4 setting 2 x3 setting 1
70x5 setting 3 x3 setting 2 x3 setting 1

Then some EZ bar curls supersetted with EZ bar bent over rows, nothing hard or special. We also did a couple sets on the lowerback machine for fun.

So that was an all machine back workout, felt great though. I'm lookin forward to seeing how sore this makes me.

Weighed 180

D Breyer
08-04-2005, 11:54 AM
nice workouts man, keep it up on those pulldowns

Meat_Head
08-04-2005, 03:39 PM
The hang/powerclean workout is tonight. I think I'm gonna start doing some deltoid work on this day, along with traps.

Bodyweight 181.5

Ok so I had the house to myself from the 19th to this week, so my diet was pretty crappy(no vegetables, lotsa frozen meals and fast food). Now I'm getting Texas home cookin' again, different fruit and veggies every night, and my weight gainer shake again. It'll definately do my system good recovering from the 2 week alcohol binge...

Meat_Head
08-06-2005, 04:11 PM
This was 2 days ago

Hang cleans
45x10
95x8

115x3
135x3 barely
135x2
95x10

So I figured out today that the barbells at the YMCA are pussified and light like everything else there, and I wasn't really doing 145x4 for powercleans =\

Strive shoulder press
70x10
110x7
110x6
90x7

DB laterals
25x10
35x6
too much cheating on these so we switch to one arm from the sides

15x12
15x10

Shrugs
80x7
70x7
45x10 drop to 30x12

Meat_Head
08-06-2005, 04:16 PM
This was yesterday

Skullcrushers
20x10
70x5 close grip bench presses

70x6
70x4

Dip machine
110x7
110x6
somethin like that, didn't like these

We did some pushdowns on the ab machine, the cable machine hasn't arrived yet so we're making do.

DB french press
25x7
35x4

Steated calf raises
25x10
50x10
70x10
90x8
100x5
90x6 drop to 70x6 drop to 50x10

And a buncha core work, I don't remember the weight used on the ab machines, but it musta been 5 or 6 sets total.

Weighed 183 today, 9lbs gained

Meat_Head
08-06-2005, 07:25 PM
OH squats
45x12

Fronts squats
95x8
145x6

Back squats
165x8
195x4
205x3

Leg press
90x8
180x8

270x6
360x4

Strive seated leg curl
1 warmup set, 2 work sets

Strive leg extension
1 warmup set, 2 work sets, 1 dropset

Strive lying leg curls
2 work sets

My legs felt like balloons after this, they were so pumped I had trouble walking right lol

Meat_Head
08-07-2005, 05:42 PM
6/21/05

Bodyweight 174

Right/Left
Arms- 14.38"/14.25"

Chest- 41.25"

Legs- 24.25"/23.25"

Calves- 15"/14.5"

Forearms- 12"/11.63"

Neck- 16"

8/7/05

Right/Left
Arms- 15.25" (+.88") /14.75" (+.5")

Chest- 42.75" (+1.5")

Legs- 25.25" (+1")/24" (+.75")

Since I wasn't sure if the measurement was the same as last time on these, I decided to take a measurement 10" from the tip of my knee so I'll be able to compare result better next time around:
Legs 10" from knee- 24"/23.25"

Calves- 15"/14.75" (+.25")

Forearms- 12.75" (+.75")/12.25" (+.6")

Neck- 16.25" (+.25")

Bodyweight 183 (+9lbs)

I'll get some leg pics later... and the tricep pic is for comparison later, I'm making them a bigger priority.

Coke
08-08-2005, 03:57 AM
Obvious improvements are shown in your new pics, that is great!!...watch the alcohol binges though bro, lol.

Pacman
08-08-2005, 07:34 PM
http://www.aafp.org/afp/980215ap/980215a.html (Cuff Warmup)
I didn't see you mention it but you should start a delt session with cuff warmups. Now that the weight you are lifting is getting heavier, your cuff has fallen behind b/c you haven't worked it directly with these exercises. Typically the front delt is overdeveloped and the rotator is under-developed in the bodybuilder. Direct rotator exercises are crucial. Just my opinion.

This will also help the joint...
Scapular Complex:
This is what I have many of my athletes do. It helps to strengthen the shoulder joint itself, and since MANY people have shoulder problems, I recommend this. Lie on a flat bench on your stomach, holding a pair of 2 1/2 lb. plates. You will do 4 consecutive movements for ten reps each for one set. (1) Arms straight out to the sides, palms down, hands touching the floor. Lift the arms up straight out to the sides until they reach the height of your body and then lower. (2) Repeat #1, but with your thumbs pointing up to the ceiling. (3) Palms facing up, hands are reaching toward your feet, knuckles on the ground. Lift up to the height of your body (hands should be next to sides at the top) and lower. (4) Arms extended overhead, palms down, hands on floor. Lift up to height of body and lower, trying to keep the arms parallel.

For Rhomboids, try prone DB rows.

I'll check back again.

Meat_Head
08-08-2005, 11:08 PM
I'll be sure to start including rotator cuff stuff in my workout, including that complex. How often do you recommend your athletes do that? What would you think of switching it out with the exercises on that webpage link every other workout?

Pacman
08-09-2005, 12:25 PM
That is a great idea and actually what I do as well. I had the same trouble as well.

To isolate your middle back, try these: (I usually do a superset with these)

Striation rows (from anatomy of the back)- The purest form of extension, comes when utilizing the striation row. You begin by lying face forward on an incline bench like so (but keep your grip in a neutral position, not pronated as the picture shows).



The difference however between normal rows, is that you will purely extend your arms backwards without bending your elbows! I call them striation rows, or The difference however between normal rows, is that you will purely extend your arms backwards without bending your elbows! I call them striation rows, or flexor-less rows, because you have eliminated the biceps from supporting the movement. I suggest using these from 75 degrees all the way to a flat bench angle. Additionally you can set up a low cable pulley in front of an incline bench, and grasp the bar with an overhand grip. From here, row the cable handle back, without bending your elbows. Essentially you are performing pure extension here placed under resistance.

Infraspinatous Rows (from anatomy of the back)– I am a massive believer in flexor-less rows. Essentially this means eliminating the elbow flexors, which consist of the biceps, brachialis, and brachio-radialis. You do this, by simply straightening out the elbows and then perform the specific row. This exercise is extremely similar to striation rows. You begin by lying face forward on a bench. The angle is standardly a 45 degree incline. This however, can be utilized at any angle you so desire. In fact, I encourage that you vary it as much as possible. In this position you should allow the dumbbells in each hand to hang straight down in front of you. Then pull the dumbbells back and laterally rotate your humerus or shoulder joint. Squeeze at the top and lower slowly under control.

Another variation of a deadlift that will actually help your cuff:

Bodybuilding Deadlifts - These are called bodybuilding deadlifts, because of their extreme hypertrophy abilities. They are an aesthetic exercise, and build the rotator cuff muscles, but also retract the scapula, which builds center back thickness as well. Traditionally these are performed on smith machines. You will frequently see Charles Glass utilize this exercise with top IFBB pros. It is a partial deadlift. You set the weight to a level about knee high. The the key is to focus on pulling the weight with the upper back muscles. At the top range of motion laterally rotate your shoulder joint, and squeeze the living daylights out of your rotator cuff muscles. The key is the lateral rotation here! You should get a massive peak contraction.

FYI. This is Paul.

Meat_Head
08-09-2005, 01:45 PM
Good stuff, I'll start including those in my workouts. To achieve that peak cuff contraction do you just pull your shoulders back and down, pulling the shoulder blades together?

Meat_Head
08-10-2005, 11:26 AM
From yesterday:

A little rotator cuff work then...

Decline bench press
65x10
115x8

135x6
145x4
145x4
145x3

Strive chest press
1 warmup set
2 work sets

Strive fly machine
1 warmup set
1 work set
1 drop set

Weighed 183.4

Coke
08-11-2005, 05:44 AM
U look to be maintaining the weight you gained very well, thats great...chest workout session is nice.

Meat_Head
08-11-2005, 08:10 PM
Bodybuilding deadlifts
As described above, on a smith machine...

45x10
95x8

145x8
165x7
185x6

Low pulley rows
70x10
110x7
130x5
150x3 drop to 110x4

Face pulls
70x8
100x8
130x6

Lean-away pullups
BWx5
BWx4
BWx4

Good clean reps, controlled negatives

High cable straight arm pullovers
60x10
70x8
70x8

Felt these completely in the lats, awesome pump

Pulldowns
On the new cable station

70x10
100x8
130x6
150x2 drop to 120x4 drop to 90x6 drop to 60x7

Strive rear delt flys
70x5
50x6
30x10

Bodyweight 186, gaining weight a bit too fast, I like it though :evillaugh that makes 12lbs gained.

Meat_Head
08-13-2005, 03:51 PM
From yesterday...

Skullcrushers
20x10
40x8

70x8
80x4
70x5

One arm french press
30x5
35x4

Pronated single arm pushdowns supersetted w/ supinated single arm pushdowns
70x8 - 40x8
80x5 - 40x6
70x6 - 40x6

Seated calf raise
35x10

70x8
90x6
100x5
100x3 drop to 90x2 drop to 70x5 CHRIST THE BURN
70x3 right leg x3 left leg x10 both legs

Don't ya love it when the smallest and weakest guy in the gym starts complaining about pencilnecks and their machines? :ninja:

Preacher curls
20x10
40x10

60x8
60x6
60x6

Strive machine curls
70x7 setting 1
70x6 setting 1 50x5 setting 3
85x3 setting 3 70x5 setting 1 50x8 setting 2

We also did 4 sets of abs on the core machines

Weighed 184.6 yesterday, 184 today

My training partner is leaving for school @ Rice today, so I'll be goin solo with my ipod for this semester. Legs, traps, and shoulders in 10 minutes...

Meat_Head
08-13-2005, 06:03 PM
I did some hyperextensions to warm up.

Squats
45x10
95x8
135x7

155x6
175x7
195x5
215x4
185x6

Hang cleans
These were tough after squats
65x8

95x6
115x3
125x3

Leg press
90x12
180x10
270x8
360x7

Strive plate loaded leg curl
25x10
50x10
85x8
105(I think)x5

Strive plate loaded leg extension
45x12
90x10
115x8
125x6

One arm DB lateral raises
15x12 Nice and slow
25x5 drop to 15x8 Slow

Weighed 183.4 today

Coke
08-13-2005, 10:07 PM
2 bad about the training partner going away 4 school, but you'll get a nice groove going in the gym with the ipod while going solo bro...props on the good work overall with everything.

Meat_Head
08-16-2005, 07:23 PM
This was yesterday...

Decline press
45x10
95x8
115x6

145x8 felt way lighter than last time
155x4
145x6

Low cable flat bench flys
50x8
70x5 drop to 40x8

Meat_Head
08-16-2005, 07:29 PM
This was at UTA.

Low cable row
I don't remember the name of the company that made this machine

60x10
80x10
130x8

150x8
180x7
200x5

T-bar rows
I may start doing all my back workouts at UTA just cause they have a t-bar. I love this exercise.

115x7 parallel close grip
115x5 wide grip
115x5 parallel close grip

Pullups
BWx4 wide grip + 4 close parallel grip

Coke
08-17-2005, 05:36 AM
T-bars do indeed rock! I see you are into some declines, I don't do much of those...wish you the best at the UTA facility, may even find a new partner there mang.

Pacman
08-17-2005, 08:08 AM
I may start doing all my back workouts at UTA just cause they have a t-bar.

You can use a regular barbell for t-bar rows as well. Of course, your grips are limited but you can use close grip with both hand or use one hand at a time.

http://www.shapefit.com/middle-back-exercises-t-bar-rows.html

See you in about a week.

Meat_Head
08-17-2005, 12:38 PM
You can use a regular barbell for t-bar rows as well. Of course, your grips are limited but you can use close grip with both hand or use one hand at a time.

http://www.shapefit.com/middle-back-exercises-t-bar-rows.html

See you in about a week.

I did em like that for a while a long time ago. Don't know why I stopped come to think of it.

I'm lookin forward to it!

Meat_Head
08-17-2005, 05:44 PM
Skull crushers
40x10

70x5
80x6
80x4

One arm cable pushdowns supersetter w/ reverse one arm cable pushdowns
60x8/40x6
80x4/60x3/40x6

One arm preacher hammer curls
20x10

30x8
35x6

Low pulley rope curls
80x10

100x8
150x5 lol this was the whole stack, if I do these again I'll have to throw some dumbells on
100x8

Seated calf raises
35x10

70x10
90x10
110x8
120x6
140x5 drop to 105x6 drop to 70x12

My calves and triceps are responding well to the extra work I've been giving them, both are noticably bigger and stronger in a short period.

I weighed 184.2 today

Meat_Head
08-18-2005, 07:23 PM
A little rotator cuff warmup then:

Side laterals
Strict form
15x12

25x8
35x5 to the front, bending over more
25x6 drop to 15x8 strict form again

Shrugs
50x10
65x8
75x6 drop to 40x8 my traps burned like hell after this

Strive lateral raise machine
70x8
85x1 drop to 70x5
50x7

Weighed 185.2 today

Meat_Head
08-22-2005, 01:41 PM
This was Saturday

Squats
45x10
95x10

145x10
165x8
185x6
195x5
215x6

Leg press
180x10
270x8
380x5 Barely made the last rep

Strive plate loaded leg curls
I only had time for 1 set of 15 reps, I don't remember the weight

Weighed 184

Since I've gained a bit of fat in the past couple months I'm gonna go on a 2 or 3 week cut. I wana get down to 178-180 and then bulk up to 190. School starts today, so this semester I really wana focus on making A's in all of my classes, lifting hard consistently, improving on my diet(it always needs work), and getting more and better sleep.

Coke
08-23-2005, 05:04 AM
Sounds like an excellent plan, sure to meet those goals...already doing good with the workouts.

Meat_Head
08-23-2005, 01:53 PM
I appreciate the encouragement as always cocoa!

This was yesterday:

T-bar rows
45x10 close parallel grip
80x8

90x10
100x6
125x5 the last 2 reps had sloppy form
90x8
90x7 wide grip
90x10 pronated shoulder width grip

Pulldowns
120x10

160x6 drop to 130x5
180x4 drop to 150x3

switched to close parallel grip

160x6

Low cable rows
90x8
140x6 drop to 110x4

Meat_Head
08-24-2005, 01:48 PM
Decline bench press
45x10
95x10
115x8
135x5

145x6
155x6
160x3
135x6 very slow and controlled negatives

Low cable bench press
50x6
60x5
50x5 drop to 30x6 flies OUCH

The seminary started accepting students just out of high school, so the RAC is full of fratboy-type pink dumbell curling gym rats. I looked around the weightroom yesterday in the middle of my workout and I **** you not, I was the ONLY person sweating. I was dripping sweat, the top of my shirt was pretty much soaked, and none of them had so much as a drop on their face. Alot of them had sleveless shirts that said stuff like "No pain, no gain." or "Pain is weakness leaving the body..." WTF?! Luckily, the teenage girls are there to, so that might balance out the tards curling in the powerrack :evillaugh

I weighed 183.5

Meat_Head
08-26-2005, 05:17 PM
Skullcrushers
20x10
40x10
60x8

80x7
switched to incline skullcrushers, bringing the bar behind my head
60x6 nice and slow negatives
switched back to flat skulls
60x6 slow negatives

One arm pushdowns supersetted w/ reverse one arm pushdowns
70x5/50x4
60x7/30x6

One arm preacher hammer curls
25x8 slow negatives and pause at the bottom
35x4 " "

Low cable rope curls
80x10
150x3
80x8 drop to 40x7

Seated calf raises
35x10
70x10
105x8
150x7 OUCH! cramp
150x6 drop to 105x6 drop to 70x10 drop to 35x30... death to calves...

I weighed 180.5 today, but I'd only had a little piece of chicken to eat when I weighed in

tallnslim
08-28-2005, 03:39 PM
Improvement looks awesome, bro. Keep it up!

Meat_Head
08-29-2005, 01:32 PM
Improvement looks awesome, bro. Keep it up!

Thanks doug! The numbers are going up every week, I love it.

I have a squat workout this afternoon before class, gotta move up to 225 :evillaugh

The cut isn't going too well, I've lots a bit too much weight too fast(I'm around 179-180 today). It does look like I've burned a little fat, but I don't really have enough muscle to start cutting yet anyway so I'll keep gaining weight.

Meat_Head
08-30-2005, 09:57 AM
DB lateral raises
10x12
20x8
30x5 drop to 10x8
25x6
20x8

I did these while I waited for some punk to get done doing OH press w/ 50lbs and 45lb curls in the powerrack.

Squats
45x10
95x10
135x6

155x6
185x5
205x4
225x5

Leg press
180x10
270x8
400x5

Strive plate loaded leg extension
3x8-12, I don't remember the weight - it was around 100lbs I think

Strive plate loaded leg curls
2x8-12, " "

Weighed 180.5

Coke
08-30-2005, 10:21 AM
Sessions are nice...it may get tough but it will be worthwhile for U to stay consistent with it while taking classes.

Meat_Head
08-30-2005, 03:20 PM
Sessions are nice...it may get tough but it will be worthwhile for U to stay consistent with it while taking classes.

Yea I agree, I wana have more to show by the end of the year than just good grades. I think lifting consistently actually helps me with the discipline involved in studying and going to class, cause usually its just a matter of wether or not I choose to show up. When I show up at the gym, no matter how I felt before I end up kicking my ass. When I show up at class, no matter how much it sucks I still leave with something I didn't have before.

Meat_Head
08-31-2005, 12:43 PM
This was last night

Rotator cuff work then...

Decline press
45x10
95x10
115x8
135x6

145x5
155x5
165x5!
155x6
135x5 very slow negatives, pause at the bottom

Low cable bench press
50x7
60x5 drop to 30x6 flies
50x8 drop to 20x10 slow flies

Seated calf raises
35x10
70x10
105x8
160x6
150x6
140x6 drop to 105x7 drop to 70x7 drop to 35x20 bouncing reps
Single leg - 35x8/35x8/35x6/35x7/35x5/35x5 - I just switched from leg to leg with no rest between sets

Strive pec flies
Just as a finisher I did a 10-15 rep set.

Weighed 182.5

Coke
09-01-2005, 05:07 AM
Great attitude with the efforts, get in there and kick a$$. U really into them declines...super calf work bro.

Meat_Head
09-01-2005, 10:50 AM
Thanks coke! I'm definately digging the declines, I think I've found my favorite chest exercise for life. I feel them working the pecs more than dips, bench press, incline press, etc but without the strain on the shoulders.

This was last night, just messing around with some calf advice given by Built...

Leg press calf raises
2 second pause at the bottom stretch of each rep to hit the gastrocs instead of loading the achilles tendon...
90x10
180x8
230x6
230x6
230x6

Meat_Head
09-01-2005, 09:56 PM
I'm going to explore the benefits of 5x5. The goal is 5x5 with a weight I pick. Its more than I can do for 5x5, but I'll work up to it over time. I picked too light a weight for t-bars today... We'll see what kinda results I get:

T-bar rows
65x10
90x5

100x5
100x5
100x5
100x5
100x5

Powershrugs
65x6
135x6
210x4
I didn't like these at all so I switched to:

Hang cleans
115x4
115x4
115x4
115x4
115x3

Felt great, tweaked my left shoulder though. I adjusted my form and it improved. This was the first time I've done olympic lifting at UTA... I got some straaange looks. No one knew what to think lol

Hyperextension rows
I got on the 45 degree hyperextension apparatus and did rows w/ dumbells. Didn't do much for lats, but the rows made it feel like 'reps' on my lowerback. I like how this felt.

20x15
25x10

Rope cable pullovers
2 sets

Preacher hammer curls
35x5 the last rep was SO HARD! It took at least 6 seconds for each arm to complete. I actually got 6 reps with my left arm, it felt alot stronger then my right... that doesn't make sense
40x1 this was almost as hard as the last rep on the last set. I took about 12 seconds on the negative

My biceps/brachioradialis were DESTROYED after those 2 sets, crazy. I had a huge pump in them.

Meat_Head
09-02-2005, 01:00 PM
5x5 owns.... my traps have never been this sore in my life, from the back of my neck to the middle of my back, its ridiculous. My calves are ****ed also, chest is still a little sore. I'm gonna need to add in pullups on the back day after the 5x5, I just can't get my lats enough with rows.

Coke
09-03-2005, 07:45 AM
Man, thats a super session with the 5 x 5...throw in some bb rows to getting started on them, they are tough. Doing great here. The calf raises on the leg press do indeed rock.

Pacman
09-05-2005, 09:58 PM
Glad you liked that 5x5 workout. Always fun, and often productive, to switch it up for a workout or two. If you like the 5x5, you ought to give to try the 5,10,20.

5x5
3x10
2x20

Do that for one muscle and three different exercises. It will kill every type of fiber in that muscle.


Or, take a look at the 8x8.
http://www.fitren.com/res3art.cfm?compid=18&artid=90

I'll shoot you an email soon. Been busy at the Red Cross here in Austin, along with the day to day stuff.

Meat_Head
09-05-2005, 10:36 PM
Glad you liked that 5x5 workout. Always fun, and often productive, to switch it up for a workout or two. If you like the 5x5, you ought to give to try the 5,10,20.

5x5
3x10
2x20

Do that for one muscle and three different exercises. It will kill every type of fiber in that muscle.


Or, take a look at the 8x8.
http://www.fitren.com/res3art.cfm?compid=18&artid=90

I'll shoot you an email soon. Been busy at the Red Cross here in Austin, along with the day to day stuff.

I'll probably do 5x5 for a month or two to build up alot of strength, then I'll increase reps. I'll definately try 3x10 for a while, then 2x20 for a while. Maybe the 8x8 after that for a cut.

tallnslim
09-06-2005, 02:48 PM
8x8 sounds incredibly intense. That should build up a lot of stamina, for sure.

Pacman
09-06-2005, 02:49 PM
I'll probably do 5x5 for a month or two to build up alot of strength, then I'll increase reps. I'll definately try 3x10 for a while, then 2x20 for a while. Maybe the 8x8 after that for a cut.

I meant for you to do 5x5 then 3x10 and 2x20, or 1x20, in the same day, for the same body part. I'll find an article...

Example,

Chest

Flat Barbell Bench Press 5x5
Incline Barbell BP 3x10
Flye 1(or 2)x20

The idea is to destroy the fast and slow twitch fibers in one workout...

Meat_Head
09-06-2005, 03:54 PM
I meant for you to do 5x5 then 3x10 and 2x20, or 1x20, in the same day, for the same body part. I'll find an article...

Example,

Chest

Flat Barbell Bench Press 5x5
Incline Barbell BP 3x10
Flye 1(or 2)x20

The idea is to destroy the fast and slow twitch fibers in one workout...

Makes sense, that's similar to what Chad Waterbury recomends, except he puts the high rep and low rep workouts on different days. I really wana put my all into the 5x5 for a while though - picking a target weight and working until I can get all 5 sets of 5. I think it would be really hard to do the 3x10 + 2x20 workouts after 5x5 if 5x5 is performed in the way I'm doing it, depends on the exercise(s) to though.

Meat_Head
09-06-2005, 04:07 PM
Since this workout doesn't really hit my lats much, I'm going to have a upperback day and a lats/lowerback day. On the upperback day I'll be doing rows and hang cleans/pulls, and on the other I'll be doing mainly pullups and pullovers. I'm getting good results from the t-bar rows and other rows, but it all goes to my traps/center back and I need my lats to grow. I'm also gonna switch from wide stance powerlifting style squats to a narrower bodybuilding/olympic stance so I can finally get my quads growing.

Today I did some warmups on a low row machine.

T-bar rows
I'm doing these with the widest grip possible now, pulling back with the elbows pushed out a bit more to minimize stress on the lats and maximize it on my traps.
90x5

125x3
125x3
125x2
125x1.5 the last rep wasn't really a full one
125x1.5

Hang cleans/pulls
95x7

115x5
115x5 this bothered my right shoulder a bit so I decided to switch to hang pulls, it'll take a little getting used to but they feel basically the same as the full clean
115x5
115x5
115x5


Dumbell hammer preacher curls
40x2.5 had to use the other arm to get the last rep
40x2.75 I was really close to getting the last one on this set, slow negative at the end

Cybex curl machine
I turned the handles so this became a hammer/reverse curl.
90x2 drop to 70x4 drop to 50x5 drop to 30x7

All the hammer curl work is finally paying off, forearms are looking much bigger.

I'm gonna go ahead and set goals for the semester:
T-bar rows - 135lbs 5x5
Hang pulls - 135lbs 5x5
Lean-away chinups - BW+25lbs 5x5
Decline bench press - 185lbs 5x5
Arnold presses(if my shoulders hold out) - 50lbs 5x5
Squats(narrow stance) - 225lbs 5x5
Leg press calf raises - 270lbs 5x5

I'll set higher goals if some of these end up being too easy.

Pacman
09-06-2005, 07:11 PM
Makes sense, that's similar to what Chad Waterbury recomends, except he puts the high rep and low rep workouts on different days. I really wana put my all into the 5x5 for a while though - picking a target weight and working until I can get all 5 sets of 5. I think it would be really hard to do the 3x10 + 2x20 workouts after 5x5 if 5x5 is performed in the way I'm doing it, depends on the exercise(s) to though.

Sounds like a good plan. Just bouncing ideas.

When will you know to move up in weight on 5x5? It's my understanding that you should move up if you can get about 21 to 22, or more, reps during the 5x5 set. Further, since you work out by yourself, you might consider doing exercises like delt press, bench press in the power cage. THat way you can have the bars act as spotters and you will not have to worry about not having a spotter. That helped me big time on 5x5, especially with bench press.

Meat_Head
09-06-2005, 08:35 PM
Sounds like a good plan. Just bouncing ideas.

When will you know to move up in weight on 5x5? It's my understanding that you should move up if you can get about 21 to 22, or more, reps during the 5x5 set. Further, since you work out by yourself, you might consider doing exercises like delt press, bench press in the power cage. THat way you can have the bars act as spotters and you will not have to worry about not having a spotter. That helped me big time on 5x5, especially with bench press.

I'm just gonna move up whenever I get the full 5x5, 25 reps. I probably will start using the power rack, it sucks that there's only 1 at the RAC though.

Meat_Head
09-06-2005, 08:38 PM
Lean-away chinups
BWx3

BWx5
BWx5
BWx5
BWx4
BWx5

These felt great

Leg press calf raises
90x6
180x5

270x5
270x5
270x5
270x5
270x5

Ok so I met my goal on the first workout... I'll change it to 360lbs 5x5

Coke
09-07-2005, 05:24 AM
Nice workout...doing good in here bro.

Meat_Head
09-07-2005, 07:06 PM
Thanks coke! I'm lookin forward to the day I can get under 400+lbs like yourself heh

Bodybuilding/olympic squats
Waited for the curl jockeys to stop curling the bar and clear away from the powerrack...
45x10
95x8
135x6
I found the groove of this movement w/ this stance pretty quick, it felt really easy because of all the leg pressing I've done lately I think.

185x5
185x5
185x5
185x5
185x5

JEEBUS! Its been too long since I've done multiple heavy sets in one workout... My back is trashed today, the same trap soreness as last week but my lats are worse, pullups rock.

Weight: 182.5

That is all.

Meat_Head
09-09-2005, 06:38 PM
Decline bench press
95x10
135x6
155x5

165x4
165x4
165x3
165x3
165x2

Bodyweight 183

Coke
09-09-2005, 09:15 PM
Starting to look like you are specializing with one movement those past couple of efforts, lol...carry on man.

Meat_Head
09-11-2005, 01:00 AM
Yea coke, I'm hoping focusing this much attention on these lifts will make my strength in them gain quickly. Also I picked the exercises I though would develop specific muscle groups best - declines for chest, narrow stance squats for legs, arnold presses for delts, leg press raises for calves, lean away chinups for lats, t-bar rows for traps and rear delts, and hang cleans because I'm looking for ridiculous traps and spine erector gains with this bulk...

I forgot to mention, there's no seperate decline bench at the RAC for me to use in the power rack so I just got a spotter. This guy was quick to say: "Oh yea declines... Aren't those the ones that'r supposed to make your lower chest get really big?" I promptly changed the subject while sitting down and starting my set. I don't understand why people talk about lower/middle/upper pecs, It all contracts as one muscle, its that simple. Anyway I may end up sticking a couple plates under the end of one of the regular benches in the power rack if there's no one in the weightroom or if the decline bench is taken.

Meat_Head
09-11-2005, 02:25 PM
Bodyweight: 183

Meat_Head
09-11-2005, 02:26 PM
back

Coke
09-12-2005, 09:24 AM
Good luck with your bulk...those are good 'beginning' pics.

Meat_Head
09-13-2005, 04:29 PM
T-bar rows
Strange, these got easier every work set and the 1st was the hardest. I probably need to do more warmups...
65x10
90x8

125x3
125x3
125x3
125x3
125x3

Hang clean pulls
45x10
115x5

135x5 bad form on a couple of these
135x5
135x4
135x4
135x4

I'm focusing on getting the bar above my abs without rowing on these, most of the reps were good, but some were sloppy and only got up to my midsection.

Preacher hammer curls
30x5 regular hammer curls

40x3 Came really close to getting the 4th rep with both arms
40x2 Only got 1 rep with the right arm, slow 5-10 second negative at the end
40x1 Long negatives for both arms

Standing hammer curls: 25x10

I'll do the lat workout tonight...

Meat_Head
09-13-2005, 11:28 PM
Sternum(lean-away) chinups
No one knew where the dip belt at the RAC is, so I can't start adding weight unless I hold a dumbell between my feet. I'm gonna try to get where I can do 5x5 perfect bodyweight reps with 5+ second negatives on every rep. The negatives were about 2-3 seconds long today mostly.

BWx3

BWx5
BWx5
BWx4
BWx3
BWx3

Meat_Head
09-15-2005, 01:22 AM
I found my old duffel bag I used to do sandbag work with about a week ago. I sprayed it down with the hose(it was left outside) and let it dry, then filled it with sand. It took a long ass time, its about 5/6 full right now. Eventually I'll fill it all the way and duct tape the top.

I'd say this thing weighs over 175lbs easy, probably over 200. I've picked it up a few times since then. Tonight I picked it up twice and held it for around 15-20 seconds each time. I had to basically do a zercher deadlift and get it on top of my knees, then I bearhugged it and stood with it. It was full body but it absolutely destroyed my spine erectors.

Coke
09-15-2005, 08:52 AM
That is some hard core and creative stuff man, killed those erectors...nice deal on those pullups too.

MixmasterNash
09-15-2005, 06:07 PM
I'd say this thing weighs over 175lbs easy, probably over 200. I've picked it up a few times since then.

Holy crap! That sounds pretty sweet.

Meat_Head
09-15-2005, 08:58 PM
The sandbag definately kicks ass. I want to get where I can walk around with it, then to where I can clean it, then finally where I can clean and push press it. Considering its weight, that's gonna take a loooong time :zipit: My hamstrings and lowerback are soooore...

I did this at UTA this afternoon...

Decline press
45x10
115x6
135x6
155x4

175x3
175x3
175x2
175x2
175x2

Military press
45x10

95x5
95x4
95x3
95x2
95x1 + 10 second negative

Standing cable flies
3 sets

Meat_Head
09-15-2005, 09:21 PM
Skull crushers
20x10
70x8

90x2.5 couldn't quite get the last rep up
90x1 + 5-10 second negative
90x3 negatives, I close grip bench press it to lockout then lowered skull crusher style

Leg press calf raises
Slow negatives, 2 second pause at the bottom
180x5

290x5
290x5
290x5
290x5
290x5

Seated calf raises
90x18 slow negatives, 2 second pause at the bottom
90x12 " " + 15 bouncing reps
90x35 bouncing reps OUCH!

Tricep pushdowns
80x6
70x6 drop to 50x8

Bodyweight: 186lbs

Shankerr
09-15-2005, 09:39 PM
Nice workouts dude. liking the before pics as well, good luck on the bulk! Specifically, really liking the nice full development in the triceps. Its an area a lot of guys neglect, but it looks like you're off toa good start!

Good workouts as well. Only suggestion.. If you want to work at basically consistant weights and things, maybe try going to failure in your second, third and fourth sets (assuming you;re doing 5 sets), and supersetting..?? Give it a go, ya might be impressed.

Meat_Head
09-15-2005, 10:01 PM
Thanks shank! I'm really liking what skullcrushers are doing to my triceps. I probably will get a spotter on the heavy sets from now on so I can go to failure or closer to it on more exercises.

I felt like playing around with the sandbag again tonight... I lifted it 3 times total. On the first single the bag just FLEW up. I was really suprised, even yesterday it moved up pretty slow. By the way, I've been doing these with no shoes, no belt, no shirt, completely raw. I took some crappy pics, you can see how awkward that thing is to lift lol...

Shankerr
09-15-2005, 11:06 PM
haha man thats thug! love the sandbag idea, totally hardcore ;)

Skullcrushers are a graet movement man, good idea on the spotter though, that bar hurts flyin' into the neck! Ever try doing a few close grip benches with the bar when you're done each set of skulls?

Meat_Head
09-15-2005, 11:45 PM
haha man thats thug! love the sandbag idea, totally hardcore ;)

Skullcrushers are a graet movement man, good idea on the spotter though, that bar hurts flyin' into the neck! Ever try doing a few close grip benches with the bar when you're done each set of skulls?

Yep, I've used that method often. Skullcrusher/Close-grip bench supersets are awesome.

Shankerr
09-15-2005, 11:51 PM
totally man, haha. one of my favourites actually. I find that it totally burns out the triceps. For a while there, that was pretty much all I was doing for tri's, and got amazing growth!

So, what you training tomorrow?

Coke
09-17-2005, 07:42 AM
Looks like you are having a wonderful time with the bag, lol...definitely a tough task you took on bro.

Meat_Head
09-19-2005, 06:04 PM
I finally got around to making myself do legs today even though I felt like crap =\

Olympic Squats
45x10
90x10
135x8
185x5

205x5
205x4
205x3
135x6 ATF, my knee kept popping on these so I may not do ATF's anymore

I felt pretty much done after those sets, I dunno why but I had low energy today. These are feeling good though, my quads were really getting a beating

Leg extensions - 1x10
Leg curls - 1x10

Bodyweight 184

Meat_Head
09-20-2005, 03:55 PM
My quads and glutes are GONE today, and the soreness is only going to get worse till tomorrow...

I'm planning on doing another press workout at UTA tonight. I'm gonna do military presses like last week instead of arnold presses, I'll set my goal at 135 for 5x5.

Meat_Head
09-21-2005, 03:19 PM
Decline press
45x10
95x10
135x5
155x5

175x4.5 spotter helped on the 5th rep
175x1.5 for some reason I couldn't move it at all after the 1st rep
155x4
155x5
155x4.5 help on the last rep

Military press
45x10
95x3

115x2
115x1.5
95x3
95x1

Meat_Head
09-21-2005, 09:11 PM
T-bar rows
45x10
70x6
90x5
135x1

135x4
135x3.5
135x3
135x3
90x8 narrower pronated grip, trying to hit the lats more
90x5 wide grip

Sternum chins
BWx3 long negatives on these, this was all I had energy for after the rows

Meat_Head
09-25-2005, 01:09 AM
Skullcrushers
20x10
70x7

90x4
90x1 + 2 close grip bench presses with long skullcrusher negatives
90x1 skullcrusher negative + 5 close grip bech presses

Seated calf raises
90x10 slow negatives, pause at the bottom
90x2 single leg raises for each leg + 15 reps with both legs

Shankerr
09-25-2005, 11:35 AM
Nice skulls!

Howcome you only do two sets though man? Is that what works for ya?

Meat_Head
09-25-2005, 08:05 PM
Nice skulls!

Howcome you only do two sets though man? Is that what works for ya?

Eh the number of sets changes all the time. It all depends on how much energy I have, how intense/effective my sets are, my motivation, etc for that day. I've generally been sticking to 5 sets of 1-5 recently, only changing for assistance work(triceps/biceps, abs, drop sets, etc).

Realize the bold sets and alot of the others I list are 1 rep before failure, usually the last rep takes 3-8 seconds to complete(at least that's the goal), or I go to failure and get assistance. The last rep in the 90x4 set lost momentum completely when my forearms were at an 80 degree angle with my upper arms and I thought it was going no where. I kept pushin though and eventually locked it out. I'm sure most of us have or have done sets like these, so ya'll know what its like. Chris Mason trains pretty excusively that way if I'm not mistaken, a few heavy sets to failure or close to it on heavy compound exercises is a very effective way to pack on mass and strength.

Meat_Head
09-27-2005, 10:47 AM
My delts suck, time for shoulders overhaul - http://www.t-nation.com/readTopic.do?id=469072

This was last night:

Standing military press
45x12 slow reps

65x12
65x9 not only are my shoulders weak, they have no endurance either :(...
55x8 drop to 45x4 slow reps

Cable lateral raises
40x1
30x1

20x15
20x15
20x15

One arm DB lateral raise
5x15
5x15
5x15

OH THE BURN!

Bodyweight 188

Pacman
09-27-2005, 03:38 PM
I realize the program does not call for it but maybe you should switch to a smith machine military press. It can help stabalize your form and maybe get you past any mental block you have on this exercise.

Almost up to 190..nice work!

Meat_Head
09-27-2005, 03:50 PM
I realize the program does not call for it but maybe you should switch to a smith machine military press. It can help stabalize your form and maybe get you past any mental block you have on this exercise.

Almost up to 190..nice work!

If the standing OH press numbers don't start going up quick, or if my shoulder starts feeling pain again I likely will switch over to the smith machine. I haven't trained delts hard(heavy overhead pressing) for a year at least, so I'm sure the stabilizers are weak.

chris mason
09-27-2005, 05:01 PM
Are you training to failure?

I noticed you said your knees were acting up on the ATF squats. I agree that you should drop them for the time being if that is the case. Trust me, you don't want to injure them.

Meat_Head
09-27-2005, 08:34 PM
I go to failure on exercises where I can get a spot or rack the weight when it gets too heavy. Usually I go 1-2 reps before failure.

Yea the ATF squats definately didn't feel right. My hamstrings hit my calves pretty quick after parallel, so for some reps I was accidentally sitting on my calves then slingshooting out and squatting... not good.

I was gonna do squats today, but didn't really have the gas. I just did a quick calf session to get them out of the way for the week. Some girl was using the leg press machine so I could only do seated raises.

Seated calf raises
45x10
90x10

135x6 pause at the bottom of each rep and slow negatives
135x4 " "
Switch to single leg, I switched legs immediately after each set, no rest
90x5 pause at the top/bottom of each rep
90x4
Switched back to both legs
90x10 pause at the top/bottom
45x18 reps and 15 bouncing reps

Bodyweight 188

Meat_Head
09-29-2005, 04:27 PM
Dumbell flat bench press
40x8 slow reps

60x7 slow negatives
70x5 pretty slow negatives
70x2 the second rep took about 5 seconds to finish, my arms were wobbling like crazy... so my shoulder stabilizers are definately a little weak from me not training delts enough and not using dumbells for a while

I haven't done flat dumbell press in a long time, but 70x5 is a PR! Declines definately carried over well to this exercise...

High cable flies
100(I think)x15 slow negatives, dropped to 60x12 fast reps

Whoa... my pecs are FRIED! I like being able to get a great workout in 4 sets. I'll probably do back tonight.

Meat_Head
10-01-2005, 06:00 PM
Sternum chins
BWx3

BWx8
BWx5 slow negatives
BWx2 slow positives, last negative was 5+ seconds

My lats were good and pre-exhausted after this

Bent-over barbell rows
45x10

95x10 switched to a palms up grip after this set
115x8
125x6

These felt great, really tore up my upper back.

Wide grip behind the neck overhead press
45x10

65x8 - my shoulders didn't like these

Wide grip overhead press
65x8 slow negatives, working on form
65x5 " "
65x2 5+ second negative on the last rep

Shankerr
10-01-2005, 10:40 PM
Lookin strong man, how is your back feeling tonight?

Meat_Head
10-03-2005, 12:18 PM
Lookin strong man, how is your back feeling tonight?

Tons of soreness, lats and traps especially.

Coke
10-03-2005, 01:19 PM
I never did like the behind neck presses with bb or even the hammer smith, my guess is it all depends upon how you are made…doing great and direct back and shoulder work, nice chest session as well.

Meat_Head
10-03-2005, 04:20 PM
I never did like the behind neck presses with bb or even the hammer smith, my guess is it all depends upon how you are made…doing great and direct back and shoulder work, nice chest session as well.

Thanks cocoa! Ya the behind the neck stuff is just too much stress on my shoulder/rotator cuff, but it works for some people. Just depends on how you're body is put together I guess.

Meat_Head
10-04-2005, 09:48 AM
This was last night...

Hack squat
I don't know why I never paid any attention to this beauty of a machine at UTA before...

BWx12

90x12
180x6
180x4
90x14
90x12

Slow negatives on all of those, felt awesome. Slight left knee pain on a few sets I went to low on. I'm starting with a light weight on these to go easy on my knees, but I have a feeling strength will progress fast on this exercise.

Seated leg curl
80x6

80x8
110x6
130x3 drop to 90x8

I'm gonna do leg curls on this day and SLDL's on my back day for a while and I'll see what kind of results I get for the hammies.

DB preacher hammer curls
25x10 standing hammer curls

40x3.5 I got 4 reps with the left arm, so that's progress even though I haven't done these for a couple weeks
40x1.5 + loooong negative

BW 184 before I ate anything

Meat_Head
10-06-2005, 02:42 PM
This was on Tuesday

Standing military press
45x10

65x12
65x12
55x12
55x10
45x12
45x12

One arm lateral raises
8x15
5x15
5x15
5x15
5x15
5x15

One arm cable lateral raises
20x15

Skullcrushers
20x10
70x8
90x6 close grip bench presses with skullcrusher negatives

Meat_Head
10-06-2005, 02:45 PM
This was yesterday

Straight leg calf raises
On a plate loaded machine I hadn't tried yet at UTA. I paused 2 seconds at the bottom of every rep

270x4

270x5
270x6
270x6

Seated calf raises
2 second pause at the bottom of every rep
120x6
95x8
60x8
25x15 + 35 bouncing reps

Meat_Head
10-06-2005, 10:42 PM
Barbell rows
Palms in grip
95x10

135x12
155x10
165x8

Whoa, my strength jumped pretty quick in these. Definately found the groove, plus I did them first in the workout this time.

I did 1 set of SLDL's with 135lbs, but I didn't like how they felt so...

Goodmornings
135x8
155x7

Lowerback was fried after this!

Pulldowns
Slightly wide grip, palms out
80x10 + 1 pullup w/ a long negative

140x8 + " "
180x5 + " "
180x1 w/ long negative, drop to 120x6 + " "

DB preacher hammer curls
40x1 + long negative

Cable one arm curl
60x3
50x4 drop to 40x6, then 30x5 reverse curls

Bodyweight 188

Coke
10-07-2005, 05:09 AM
I abandoned the bb rows a few times in the past before I finally found my own groove with them, they rock!!...doing good with the sessions man. U about to crack the 190lbs mark someday soon.

Meat_Head
10-07-2005, 03:20 PM
Yea I'm definately lookin forward to 190, I just hope I'm not becoming too much of a fatass in the process lol

Pacman
10-11-2005, 08:28 AM
close grip bench presses with skullcrusher negatives

Oh man. That is a good one. 190 is coming. Still trying to make it to the post office... :windup:

Meat_Head
10-11-2005, 10:10 AM
Oh man. That is a good one. 190 is coming. Still trying to make it to the post office... :windup:

I agree, did you give the close grip benches w/ skullcrusher negatives a try? Seems like its putting weight on my skulls quick, the triceps have to get used to controlling a heavier weight than normal for skulls. Don't worry too much bout the calipers, I don't really need them until I'm done with the bulk :D

Meat_Head
10-11-2005, 09:12 PM
Hack squats
BWx10
BWx12

120x7
190x4
190x3
155x6
130x8

Seated leg curls

70x12
110x6
130x3 drop to 90x5

Coke
10-12-2005, 09:59 AM
Great to see you moving up a notch with the hack squats, nice and precise leg work.

Meat_Head
10-14-2005, 02:01 PM
Standing military press
45x10
65x5

75x8
75x8
75x8
75x6

Lean away lateral raises
10x10
10x10
10x10
10x10

Cable lateral raises
30x8
20x10
20x10
30x4 drop to 20x5

DB Shrugs
50x12
85x10

I was gonna do more shrugs but I burst a blood vessel in my finger on the last set... OUCH

Meat_Head
10-15-2005, 09:01 PM
This was yesterday...

Decline press
95x10
135x5 slow negatives

155x5
155x5
155x4
135x7 slow negatives

Skullcrushers
70x8
70x6 slow negatives

Cable face pulls
60x8
70x14
100x10

Bodyweight 189

Today I threw/kicked the football and ran routes for a little while w/ my brother. It was great cardio, but it made me realize how out of shape(cardiovascular) I've become in the past 4-5 months. I can still sprint pretty fast, but my agility and endurance kinda sucks.

tallnslim
10-15-2005, 09:46 PM
Dude, I hear ya on the lack of cardio. Do you have a bike? That can be fun if you have a trail nearby.

Shankerr
10-16-2005, 08:41 AM
Nice skulls. I can feel the lack of cardio too, I have to force myself to do it on a regular basis.

Coke
10-16-2005, 11:46 AM
It doesn't take long to lose some agility and dexterity, lol...good job with the negatives on the skulls and declines.

Meat_Head
10-17-2005, 12:38 PM
Thanks doug, coke, and shank. My bike has flat tires currently, but I think I'm gonna start doing something for cardio, at least playing basketball a couple times a week.

Meat_Head
10-17-2005, 05:38 PM
Sternum chins
BWx3
BWx4
BWx5
BWx6
BWx3 + slow negative supersetted with lat pulldowns 100x8

Cable rows
100x10
140x6
180x3 crappy form

DB hammer preacher curls
25x8
25x1 slow negative

Cable one arm curls
60x4 drop to 40x6

BW 185... I need to eat more

Also I played some basketball before the workout and my agility was awesome. My ball-handling has improved alot lately to. I think I was just having problems with traction on my shoes when running routes the other day. My endurance still sucks though, I don't have a good excuse for that one yet...

Coke
10-18-2005, 10:16 AM
You've got some ball skills there...the endurance can't be too bad either since you played ball and worked out afterwards. Props on the entire efforts, good deal on everything.

Meat_Head
10-18-2005, 10:36 PM
Thanks coke! I guess my cardio shape isn't really bad, just not good enough compared to everything else.

Straight leg calf raises
225x8
360x6 pauses at the bottom
360x3 reps w/ slow negatives + 5 reps using my quads to get momentum going

Seated calf raises
90x6 pauses at the bottom
90x3 " " + 3 slow and smooth reps + 8 bouncing reps
45x8 " " + 8 bouncing reps

Behind the back wrist curls
With an EZ curl bar...

70x10
90x5
70x6

M.J.H.
10-19-2005, 03:25 PM
Sternum chins
BWx3
BWx4
BWx5
BWx6
BWx3 + slow negative supersetted with lat pulldowns 100x8
OUCH! :eek:

Pacman
10-20-2005, 12:03 PM
Have to echo the endurance issues. Lifting is sooo much more fun than cardio.

Looking strong on your sets.

Meat_Head
10-20-2005, 03:55 PM
Thanks Paul! I can rarely bring myself to do cardio unless its some sort of sport or competition, its just too boring.

Wide grip military press
45x10 slow
65x8

75x8
75x8
75x8
75x7 barely got the last rep

Face pulls
80x12

100x10
100x10
120x8
130x10 whoa, really found the groove on this set OUCH!

One arm DB lateral raise
8x18 just to finish em off, slow negatives

Coke
10-21-2005, 06:16 AM
Pretty good session here, like the one arm db laterals with negatives...nice groove on the face pulls, lol.

Meat_Head
10-25-2005, 10:22 AM
Thanks coke.

I took the rest of last week off to fully recover. I've been worried about my knees lately, but the time off seems to have helped them alot. I threw the football and ran routes for about an hour yesterday with my brother. Endurance is still pretty bad, but much improved over even just a week ago. Also I played basketball for a couple hours last night. Ball handling and agility are improving in leaps and bounds, I'm loving it. I'll be getting back into heavy lifting this week...

Meat_Head
10-25-2005, 02:27 PM
Military press
65x8

85x6
85x6
85x6

DB one arm lateral raise
10x10
10x10
10x10

The cable station was taken so I didn't do the complete workout...

Meat_Head
10-27-2005, 02:01 PM
I played more basketball yesterday, but about 30 minutes afterward my right knee gave me some trouble, and its been a little sore ever since(mainly last night). I'm going to delay hitting my legs with weights till the pain is gone, and I'm not worried about losing too much size or strength in the long breaks I've been taking between leg workouts because the sprinting and jumping are making em very sore.

Standing EZ bar curls
70x6
80x8

supersetted with

Cable curls
90x8

supersetted with

Standing EZ bar reverse curls
For these I cheat curled the bar up, then did slow negatives about 5 seconds long each
80x6

Standing EZ bar curls
70x5

supersetted with

Cybex machine curls
70x4 drop to 50x4

supersetted with

Standing EZ bar reverse curls
Cheat curl positives, long negatives
70x3

EZ bar behind the back wrist curls
70x12
70x8

My forearms get such a huge pump from these, they felt like rocks

So I reduced myself to arm pumping today... I've been watching my arms and compared to everything else, and my biceps aren't really growing like they should. That makes sense, considering that almost all of the curling exercises I've been doing lately target the forearms and brachioradialis(which have both exploded in size in the past 3-4 months). So I decided to step up the direct bicep work, using chris mason's 1/2" arm routine for the basic structure. I may do more tricep work as well, but not as much as they seem to respond to any pressing I do.

Bodyweight 187

Coke
10-28-2005, 05:10 AM
Good deal on bringing them arms up...lay off cables for a minute, try throwing some alternate curls in there too.

Meat_Head
10-28-2005, 03:15 PM
I may do that coke, that would help me correct the imbalance between my left and right arm.

I did this workout last night:

Decline press
45x10
95x8
135x6

155x5
155x5
155x5
155x3+1 forced rep drop to 135x3

Machine flies
One huge drop set:
110x1
90x3
70x7
50x6
30x10

Coke
10-29-2005, 07:27 AM
Good job, precise and to the point with the chest work.

Meat_Head
10-31-2005, 01:18 PM
So I still haven't done a back or leg workout for a while. I've had a crick in the neck for the last 3 or 4 days and its really been bothering me. I don't want to take the chance of making it worse, so I'm gonna make sure its doing better before hitting the weights hard again. Hopefully that won't be more than a day or two more, I'll take some light muscle relaxers tonight to help.

Pacman
11-01-2005, 08:11 AM
Good luck with that neck problem. Sleeping on the pillow wrong? aLMOST HITTING 190..

Meat_Head
11-01-2005, 04:28 PM
Yea it was definately because I slept wrong, I think my head was twisted too far to the side or something. It felt alright today when I lifted though, I just had to make sure my form was perfect so I wouldn't tweak it.

This is the routine I'll likely be doing until I start cutting around febuary/march:

Lifting 3 days a week, alternating the workout every day.

Day 1:
Squats 3x5
T-bar rows 3x5
Standing overhead press 3x5
Dips BW x close to failure

Day 2:
Good morning squats 3x5
Sternum chins 3x5
Decline press 3x5
Cleans 5x3

On the off days, possible assistance lifting for biceps/triceps/forearms/calves + throwing the football(running routes) and basketball.

Day 1:

Squats
45x8
95x8
135x7
155x5

185x5
185x5
185x5

T-bar rows
70x5
90x5

115x5
115x5
115x5 slight cheat on the last rep

These felt strong

Standing OH press
45x10
65x7

85x5
85x5
85x5

Strength wasn't as good as normal after the squats and rows...

Meat_Head
11-01-2005, 09:46 PM
Skullcrushers
20x10

70x7
80x4.5 crappy form on last rep
80x2

Pushdowns
70x8
90x4 drop to 70x3 drop to 50x6 reverse pushdowns

Cable flies
Just to get some pec stimulation in

60x8 drop to 40x10

Meat_Head
11-02-2005, 07:41 PM
Threw the football and played basketball for a little while, then:

Seated calf raises
140x10
90x10 pause at bottom, slow negatives
90x20 bouncing reps
single leg:
45x8 pause at bottom, slow negatives

Meat_Head
11-03-2005, 12:03 AM
Bodyweight is around 188

Meat_Head
11-03-2005, 12:04 AM
more..

Coke
11-03-2005, 05:40 AM
The new routine should do well for you, nice to remain athletic...looking thick in the pics, especially the upper body.

Meat_Head
11-03-2005, 11:20 PM
Thanks coke!

Today I played basketball and threw/kicked the football for a while, then:

Goodmorning squats
95x8
135x6

185x5
185x5
185x5

Whoa these are gonna make the spine erectors huge...

Sternum chins
BWx2

BWx5
BWx5
BWx5 barely got the last rep

Slow negatives on all of those

Decline press
95x8

135x5
145x5
135x5 nice and slow

One arm DB hammer curls
On these I pronated(made my palms face away) my hands on the positive part of the rep, suppinated(made my palm face me) at the top, and lowered it slow suppinated the whole way. This gave me a huge pump!

20x15

Even when I cut out some sets and did 1 set of curls instead of cleans, this workout was still brutal. My performance in pullups and decline press reflects that, although I should've held off on the basketball and football till after I hit the weights. I'm drinking protein plus milk like a madman, so I'll be over 190 very soon...

Coke
11-04-2005, 05:52 AM
At this rate you'll get to 200lbs+...nice deal on the goodmorning squats, I ought to try them one day.

tallnslim
11-04-2005, 10:57 AM
Looks good, Tim. What do the goodmorning squats look like?

Meat_Head
11-04-2005, 09:34 PM
Thanks coke and doug! I'm hopin to break 200lbs by january-febuary.

Basically to do goodmorning squats you just squat while bending over more. You keep your back arched and kind of bend over and squat at the same time, but I only go to about 55-60 degrees or so, and I don't bend my legs as much as I would in a normal squat.

Today I threw the football w/ my brother and another guy for a long time. We kept rotating in a circle so we'd have a moving target to throw to, so it was alot of continuous running, jumping, throwing, and some kicking. Shot some hoops and played a little soccer too. I was SO tired, it was a great cardio workout.

MixmasterNash
11-04-2005, 10:22 PM
What the heck is CT's shoulder blasting workout?

Meat_Head
11-04-2005, 11:13 PM
http://www.t-nation.com/readTopic.do?id=469072

Excellent program, it takes progressive overload to the extreme

MixmasterNash
11-04-2005, 11:29 PM
Pfffft. I've already got dead sexy shoulders. The rest of me sucks though. :(

Meat_Head
11-08-2005, 10:43 AM
Standing EZ bar curls
For fun...

80x9
then on a preacher bench:
80x7

Clean and press
65x10

95x5
95x5
95x5 felt like I could do 3 or 4 more reps possibly

Leg press
180x10
270x8

340x7
430x6

Then me and my bro threw the football inside on the bball court, went outside and ran routes and threw the ball some more, then practiced punts and a few field goals(which are freakin hard!). After that we played a little basketball.

Coke
11-09-2005, 05:49 AM
Fine session you pulled together Tim...had fun with the curls and with bro - you guys are athletes, lol.

Meat_Head
11-11-2005, 07:27 PM
Thanks coke!

This was yesterday:

Squats
95x10
135x7
185x3

195x5
195x5
195x5

Bent over rows
95x8
135x6

185x5
185x5
185x5

Cable crossovers
90x1 drop to
80x4 drop to
60x6 drop to
50x7 drop to
40x9 drop to
30x20

Meat_Head
11-11-2005, 07:32 PM
Today:

Seated calf raises
70x10

single leg:
70x3 pause at bottom
both legs:
120x8
70x5 paused + 10 quick reps

Clean
135x2+2 push presses
135x1
115x3+1 military press

Just messing around on these

Decline press
95x7
135x5

165x5
165x3

Face pulls
60x10

80x12
110x10


Then played some basketball, threw the ball and ran routes, and practiced punts and fieldgoals(much better this time). Unfortunately I've lost some weight, didn't get enough solid food last week. I'm really gonna have to start shoving down some grub.

Coke
11-12-2005, 07:36 AM
You are doing a lot and remaining very energetic which is great...awesome updates, fine couple of efforts bro.

Meat_Head
11-13-2005, 12:04 PM
Thanks coke!

Yesterday I threw the ball, ran routes, and practiced punts with my brother.

Meat_Head
11-15-2005, 09:30 PM
Push press
45x10
95x5

115x3
95x5 military presses + 1 push press
95x3 military presses + 3 push presses
95x3 slow negatives

One arm standing military press
25x5

40x6
35x6 slow negatives
30x6 " "
30x6 " "

Oh man I LOVE how these felt

Bodyweight 186

Meat_Head
11-16-2005, 07:03 PM
Hang cleans
95x10+1 military press

Sternum chins
BWx3

BWx5
BWx5
BWx5

EZ bar curls
70x10

reverse curls:
70x4

Strive pulldown
110x15
140x8

Strive row
110x10

Face pulls
70x8

Then threw the football and practiced punts and field goals, we can both make a 20-25 yard fieldgoal pretty easily now.

Coke
11-17-2005, 05:29 AM
If you love the one arm military presses, I may learn to like them once I give'em a try...workouts look good man.

Meat_Head
11-17-2005, 10:40 AM
You should definately give em a try coke! They blast the delts and triceps better than anything I've tried so far.

Meat_Head
11-19-2005, 01:52 PM
Hang cleans
95x8
95x8

Decline press
45x10
95x10
135x5

155x6
165x6
165x5

Leg press
230x5 + 2 reps single leg

Face pulls
60x10
70x10
80x8

Then we did 2 hours of football practice, the normal stuff - passing, running routes, punting, field goals, etc. We're getting alot better at actually completing passing plays, we probably got at least 9 or 10 perfect yesterday

Coke
11-19-2005, 07:47 PM
Damn bro, which one of you has NFL aspirations??...you and/or your brother is a serious baller - good stuff!!

Meat_Head
11-27-2005, 05:55 PM
Hah that's a dream for both of us coke... I'd be lucky enough to have a chance trying out at UT =\

2 days ago: 2 sessions of practicing football.

This was yesterday:

Played basketball for about 30-40 minutes...

Hang cleans
95x8
95x10
115x6

BB rows
95x10
145x8
165x8
185x6

Leg press
230x12
320x12 felt way too easy

Strive preacher curl
90x8 drop to 70x5 drop to 50x7 drop to 30x9

Cable pushdowns
100x15

Face pulls
70x10
110x8
150x5
140x5
120x8

Then practiced football for an hour or so, the usual stuff.

Meat_Head
11-29-2005, 01:26 PM
This was yesterday...

Basketball for 30 minutes, then:

1 arm DB standing overhead press
35x6
40x5

50x6
45x6
40x6
40x6

Push presses
45x10

95x6
115x3.5
95x3 presses + 3 push presses

Cable crossovers
60x10
70x8
80x3 drop to 60x6

Tricep pushdowns
60x10
80x3 drop to 60x8

Wood choppers
I dunno what these are called, but you put the rope attachment on a high cable machine and rotate your core while making a chopping motion, bringing the rope across your body till your arms fully extend below your hips on the opposite side from where the rope started.

60x5
100x7
130x6
140x3
130x7

Bodyweight 188

Meat_Head
11-29-2005, 09:30 PM
Basketball for 20 minutes... then:

Tricep pushdowns
60x8
90x3 drop to 70x5

Standing barbell curl
Loaded the weight on today to see what I could do...

Reverse curls: 65x7
Regular curls: 85x8
100x2 + long negative
Reverse curls: 45x4 supersetted with
Regular curls: 45x6 OUCH

Biggest bicep pump I've had in a while... btw I've been looking alot leaner in the mirror, I guess from all the football and basketball.

Coke
11-30-2005, 12:16 PM
Great to see those guns looking bigger and you're getting leaner from being so active...cannot help but to laugh at the thought of "wood choppers", these are the first for me. Keep on making strides, best of luck with any tryouts.

Meat_Head
12-01-2005, 12:27 PM
Thanks coke! I'm sure there's a better name for them than woodchoppers lol but that's the best description I could think of. I've seen them done in the weightroom more than once by college football players, so I figured why not give em a try.

This was yesterday:

Basketball for 30 minutes..

Smith machine lunges
Just to try something new...

45x8

95x9
135x7 slow negatives
135x6

Seated calf raises
I did these one leg at a time. I'd switch legs after each set with no rest, so this is kind of one big superset but alternating legs.

45x8 pause at bottom, 2 second negatives
45x12 smooth reps, no bouncing or pausing, 1-2 second negatives and positives
45x25 explosive bouncing reps

OUCH! My calves were completely fried.

One arm overhead DB press
Lateral raise warmup: 25x8

40x6
50x6

Hang cleans
115x10

Bent over rows
125x12

Face pulls
80x10
110x12

Practiced football for about an hour and a half. The wind was probably blowing about 30mph so it was kind've ridiculous, but we eventually got used to it and made some good plays.

Coke
12-02-2005, 06:05 AM
Good deal, I've been thinking about get started with some lunges on the smith machine...fine effort there Tim.

Meat_Head
12-05-2005, 02:49 PM
Thanks coke!

This was 3 days ago on friday:

Bent over rows

45x10
95x10
145x3

145x5
145x5
145x5
145x5
145x5
145x5
145x5
145x5
145x5
145x5

Oh yes... high volume is back. I'm gonna be doing a slightly altered version of Advanced German Volume Training like I did at the beginning of this journal. I gained size on that faster than on any routine I've done.

Snatches

I really need to learn how to do these, so I'm gonna practice them more.

45x6

65x3
65x3
65x3

Pitiful weights, but my shoulder stability doesn't really feel up to snuff. I may need to work on overhead squats as well.

Coke
12-06-2005, 05:04 AM
Nice try on the snatches, bet them bb rows were killer - your version of that training system is ridiculous.

Meat_Head
12-06-2005, 07:19 PM
Thanks coke! Its definately intense...

This was yesterday:

Close grip decline bench press
45x10
95x8

135x5
135x5
135x5
135x5
135x4

Barbell curls
45x10
65x5

75x5
75x5
75x5
75x5
75x5

Skullcrushers
20x10

60x5
60x8
60x8
60x8

Incline hammer curls
Facing the bench...

25x8
25x8
25x6
25x6

So sore today... the close grip decline presses annihilated my triceps.

bschatz88
12-06-2005, 07:35 PM
Bent over rows

45x10
95x10
145x3

145x5
145x5
145x5
145x5
145x5
145x5
145x5
145x5
145x5
145x5



Wow. Insane bro.

Nice job on everything today as well

Meat_Head
12-07-2005, 04:42 PM
Thanks bschatz!

Practiced football for 30-40 minutes in the cold. There was ice on the grass, it was ridiculous. Made some great passes, but eventually my hands froze up and I couldn't catch the ball anymore... I need some gloves.

Meat_Head
12-09-2005, 01:44 PM
This was yesterday:

Skullcrushers
20x10
70x5

80x3 3-8 second pause between each rep
80x3 " "
70x5 " "
70x5 " "
70x5 " "

Preacher Curls
20x10
70x5

80x5 3-8 second pause between each rep
80x5 " "
80x5 " "
80x5 " "
80x3 " "

Decline close grip bench press
Slow negatives on these
45x10
95x5

115x5
115x5
115x5
115x5
115x5

These have been hitting my shoulders and chest alot more than I expected

Reverse preacher curls
20x10

60x5
60x5
60x5
60x5
60x3

The pump after this workout was insane, the big vein on my bicep looked like it was about to explode lol

Coke
12-10-2005, 12:53 PM
You guys were hard core and crazy playing football in the ice cold, lol...like the arm day bro.

Meat_Head
12-10-2005, 01:22 PM
Practiced football yesterday. My throwing has improved so much, both me and my brother threw a ton of perfectly placed passes when we were running routes. Also in the past couple of sessions I learned to punt with a spiral on the ball, can get it perfect almost every time now. The spiral makes a huge difference in how straight and far the ball goes.

No lifting yesterday. Its been too long since I've done heavy direct leg training, so its gonna have to be squats or something next workout.

Coke
12-11-2005, 12:15 PM
Really appear to be making headway with the football playing...all the time you're putting in is paying off big - :thumbup:

Meat_Head
12-13-2005, 01:46 PM
Thanks coke!

The curl jockey crusade continues...

DB skull crushers
20x8
30x6
25x6
20x6

DB one arm preacher curls
25x8
35x8
35x8
35x7

Tricep pushdowns
On these and the next exercise, reps 1-2 and 5-6 are 4 second positives and 6 second negatives. Reps 3-4 and 7-8 are explosive.

70x10
90x8
90x8
80x8

Cable curls
80x8
100x8
90x8
80x8

Dip machine
70x12
90x12
110x12

Alternating DB curls
30x12

Coke
12-14-2005, 04:50 AM
Super arm session, really getting your pump on dude.

Meat_Head
12-15-2005, 03:02 PM
Rack pulls
From the lowest safety bar level, the plates were probably 3-4 inches off the ground.

115x10
145x8
185x6

275x5 Easy..

Squats
95x10

145x10
185x5
205x5

Seated single leg calf raises
Alternating legs, no rest between sets
45x8 2 second pause at top and bottom, slow negatives
50x8 smooth reps
50x22 explosive bouncing reps

Face pulls
60x8
70x8
90x6
70x10

Strive machine rows
90x10
130x10
130x8

Then football for 30 minutes or so.

Coke
12-17-2005, 07:17 AM
Awesome work throughout on everything but especially those rack deadlifts, ought to be doing them off the ground soon. Like them one leg seated calf raises, kind of rare to see man - may try'em soon.

Meat_Head
12-20-2005, 02:24 PM
Thanks coke! I'm planning on moving to deadlifts from the ground soon.

This was from last friday or saturday:

Decline press
95x10

135x8
165x4
115x7

Hang cleans
95x6
115x5
125x5

Face pulls
60x10
80x8
100x7

Football for an hour

Meat_Head
12-20-2005, 02:27 PM
This was saturday:

This workout was 3 giant sets, 2 exercises for triceps and 1 for biceps...

Incline close grip bench press
On the smith machine

95x10

135x10
135x10
135x10

Standing barbell curls
45x10

65x10
65x8
65x8

Tricep pushdowns
60x10

80x12
80x15
80x13

30 minutes of football

Meat_Head
12-20-2005, 02:31 PM
This was yesterday:

This was the same idea as the last workout, 3 giant sets. 2 exercises for biceps, 1 for triceps.

Close grip chinups
BWx5

BWx8
BWx6
BWx1 long positive and long negative

L-sits
These are just dips w/ hands on a bench behind the back

BWx12
BWx12
BWx12

Drag curls

65x10
65x10
65x10

Then an hour of football...

Coke
12-21-2005, 06:26 AM
Timmy, dude this looks better - you haven't been slacking and even got in some giant sets which is truly a rarity.

Meat_Head
12-22-2005, 01:25 PM
Yep, giant sets are awesome! Thanks for the encouragement coke!

This was tuesday, 2 days ago.

Push press
45x10

95x5
115x5
95x5 slow negatives

One arm DB standing overhead press
30x6

50x5
40x5
35x6

One arm lateral raises
15x12 drop to 5x20

Meat_Head
12-22-2005, 01:30 PM
This was yesterday:

Squats
45x10
95x8

135x8
185x6
225x5
Probably could've done another rep or two, but the risk of failure was unnecissary

Decline press
95x10

135x6
155x6
165x4.5 almost got the last rep
135x8

Cleans
Full ROM from the floor. Its the first time I've done any variation of cleans except hang cleans, and I definately felt the difference. These fried my legs, and I don't know if I've ever been so out of breath from lifting. Still, I think I could do alot more weight. Once I get used to the full range of motion I'll start adding on poundage.

65x6
95x6
115x6

Then an hour of basketball and football

Coke
12-23-2005, 06:09 AM
Great job with them cleans...on your way with the squats as well at 2pps, bout to run thangs dude - ;)

Meat_Head
12-24-2005, 02:50 PM
Pullups
Parallel grip:
BWx5
BWx6
Close, suppinated grip:
BWx5
Wide grip, pronated:
BWx3 slow negatives

Low cable rows
120x8
160x6
180x1.5 (sloppy form on the last rep) drop to 100x10

Lat pulldowns
Wide grip, pronated
160x7
130x7

DB preacher curls
30x8
30x7 suppinated positives, slower pronated negatives
30x4 " "

Bodyweight 188

Coke
12-26-2005, 07:10 AM
Fine back and bicep training man.

Meat_Head
12-29-2005, 12:06 PM
Thanks coke!

This was yesterday:

Deadlifts
45x10
95x8

145x6 sumo
165x6 normal
185x6 normal
225x5 sumo

Gotta love em!

Cleans
From the floor

95x6
115x5
145x3

Snatches
95x3 Form is improving quickly on these

Push presses
45x10

95x5
115x5
125x3

Football for an hour, my other workout partner was working with us so I got a little practice at cornerback... that has to be the hardest and most stressful position in the game besides QB. All of us sucked at it lol, it was fun though.

Bodyweight 185

I stuffed myself and chugged milk all night in shame at the loss of weight :(

tallnslim
12-29-2005, 01:41 PM
Great job Tim, especially with the cleans. Sounds like you're getting really into football. Good for you!