Is the grammar better?

[Nito]

I don't know man...honestly whats the point of bulking so hard when your not even lifting? Sure you may gain weight but without the resistance training...its more likely to be stored as fat. This is a suggestion, and I know you won't use it, but I would suggest maintaince calorie intake while your not lifting.

[cphafner]

good luck with the bulking. 6000 cals is a lot! I was at 5200 at my highest.

[Canadian Crippler]

I was supposed to be bulking at 6000 the past 3 weeks but that has gone to the ****ter. I haven't recorded **** and I feel small and weak :(.

[Zearoth]

I was supposed to be bulking at 6000 the past 3 weeks but that has gone to the ****ter. I haven't recorded **** and I feel small and weak :(.

Join the club.

[debussy]

This is gay. Let's see some workouts.

[Stackattack]

Deadlift
10x135
9x185
6x225
4x275
3x335 (+10W)
4x315
All i can say to that is a big **** YOU!




And well done. :p

[Alke]

hey crip

[Guido]

I've decided to step things up a notch.

Back last summer I was bigger and stronger than Josh & Brian (Nito & Zearoth) by a far margin. Since then I've put on more weight than they have yet Josh is nearly as big as me and Brian is bigger now. It's time to take my lead again and leave these two mofo's in the dust forever.

This all sounds like a plan to me. Now, time for some pre-kicking my clique's ass measurements:They may be as big or bigger than you but you are still lifting more by a fairly large margin. What are you going for more, size or strength?

I know about the bulking thing and I can't imagine trying to keep at 6k calories for any amount of time. I wouldn't worry about it if you can't stay at that, as long as you are gaining might as well make sure it's quality mass, not just mass for mass's sake.

[Canadian Crippler]

Size.

Today I tried an upper session. I tried dips fresh and hit 16 dips @ BW (188lbs) Headaches came during the first set, and stayed for the whole workout. These headaches suck. I'm even getting them when playing with big willy! I'm gonna take a week off from all resistance training, and as well see the doctor about this. I hate to take the time off, and I was contemplating doing it 3 weeks ago but didn't want to. Now I have no choice really.

[dMz]

:hello: Hi Mitch :hello:

I hope the headaches go away so you can spot me while im benching :)

:indian: :indian: :indian: :indian:

I hope you like..it is nice...i like
PERCENTILE OF POPULOUS THAT ARE ALI G 0.00000000000030020384200002% THEREFORE EVERYONE ELSE SHOULD STFU

[Stackattack]

Don't sweat it mitch. Once you get this headache BS taken care of you'll be hitting it hard once again.
I'd also like to once again emphasize that you are now beating me on deads. You stupid assface. :p

[Zearoth]

I'm even getting them when playing with big willy!

Lol.

[Canadian Crippler]

Holy crap, I think I figured it out. It must be that freakin' acne medication I'm taking. The headaches started when I started taking it. The one day I forgot to take it is the only session I didn't get headaches. I'm almost certain this is what is causing it.

Time to do some experimenting :study:

[Canadian Crippler]

A 16-year-old girl developed headaches and double vision following treatment for acne with vitamin A and minocycline. These side effects disappeared once the compounds were discontinued.16 More research is needed to determine whether the symptoms could have been caused by an interaction between vitamin A and the drug. -- http://www.raleys.com/cfapps/healthnotesra/healthnotes.cfm?org=raleys&ContentID=1157007


Occupational Hazards: Patients treated with minocycline may suffer from headaches, light-headedness, dizziness or vertigo. Decreased hearing has been rarely reported in patients on minocycline. Administration in excess of the recommended dosage can increase the frequency and severity of these CNS symptoms. Patients should be cautioned about driving vehicles or using hazardous machinery while on drug therapy. These symptoms may disappear during therapy and usually disappear rapidly when the drug is discontinued. -- http://www.rxmed.com/b.main/b2.pharmaceutical/b2.1.monographs/CPS-%20Monographs/CPS-%20(General%20Monographs-%20M)/MINOCIN.html


He produced a study about it (suddenly he knew everything), and started me on 100 mg of minocycline twice a day along with Relafen twice a day. At first I got terrible headaches from the Minocin, and it took awhile for the Relafen to work, but I gradually started getting better. -- http://www.rheumatic.org/gloria.html


SEE! I knew something wasn't right with these headaches. Here's a very professionally done study on acute headaches, and it lists minocin as one possible pharmaceutical cause. http://www.aafp.org/afp/20010215/685.html .

So now I am contemplating whether to get off of the minocin or not. All the studies and evidence show that the headaches only go away once use of the product is discontinued. I've actually been seeing a big improvement in my acne with this product, so this is a DAMN shame. I'll speak to my doctor about alternatives.

[lilmase1153]

well i can concur with stack on the big F*** you you are now stronger than me in deads and catching up real quick in everything else.. oh and when the hell did you get to 180+ thats just nuts now you weigh more than me :(

good luck finding an alternative to your acne meds but just do whatever keeps thoe headaches away bro

[Stephen Riddington]

Good to see that you found the root of your headaches. Now get back and start posting **** that makes me feel small and weak.

[Coke]

Dr. Mitch is teaching us some $hit, lol - :D ...the acne ought to go away on its own one day (I think).

[rookiebldr]

Great news on the headache front, now lift bitch!

[ryuage]

well its a tradeoff between acne and headaches I guess :) maybe doxycycline wouldnt cause headaches as bad as mino would

[Guido]

What lilmase said, yo. 3x335? You should be maxing at 355 by now. Ya bastard.

[Canadian Crippler]

Mase:
Lol. You missed it when you were working for pepsi-cola... or something of that sort :D.

ryu:
I'd rather cut all the bull**** and go right to accutane already. I thought this med was working, but through pictures there's actually no difference. I know none of this stuff will work for me; it didn't work for my bro or sis either.

Otherz:
Thanks guys.


Here's a picture of the back acne, just so you can all get a visual understandment of why this crap is so important to me.

[rookiebldr]

mmmmm, I think I'll pass on the bacne. ;)

[Chubrock]

Man I'll tell ya Mitch. I love taking Doxycycline for my acne. It really helps a lot bro. May wanna look into that before Accutane.

[largelegsbuthot]

ryu:
I'd rather cut all the bull**** and go right to accutane already. I thought this med was working, but through pictures there's actually no difference. I know none of this stuff will work for me; it didn't work for my bro or sis either.
Here's a picture of the back acne, just so you can all get a visual understandment of why this crap is so important to me.
I posted a last ditch "simple" solution to bacne in the general health thread a while back, I don't know if it was the thread you started or someone else, but did you try it? It had to do with discontinuing your shampoo/conditioner and soap for cetyphyll or spectro gel. Bacne is sometimes irritated and made worse by the things you put on your skin and hair. It has helped some of my friends and patients at my work.

[lilmase1153]

dont worry about the bacne bro you look huge in that pic (*******) but seriously how many times do you shower i know my friend had it real nasty but after he started taking showers after physical activity it went away in like a couple weeks.. this probably doesnt help but who cares you big bastard you :D

[largelegsbuthot]

dont worry about the bacne bro you look huge in that pic (*******) but seriously how many times do you shower i know my friend had it real nasty but after he started taking showers after physical activity it went away in like a couple weeks.. this probably doesnt help but who cares you big bastard you :D
Gee that's nice, your asking a grown man if he showers enough.
If you think bacne is caused by not taking enough showers,
Do you also think a girl can get pregnant from shaking hands? :rolleyes:

[lilmase1153]

Gee that's nice, your asking a grown man if he showers enough.
If you think bacne is caused by not taking enough showers,
Do you also think a girl can get pregnant from shaking hands? :rolleyes:
you mean its not................... OMG!!!!!!!!!!!!!!!!

[largelegsbuthot]

you mean its not................... OMG!!!!!!!!!!!!!!!!
It also causes bacne.
So don't go shaking strange girls' hands, you might get pregnant and break out with bacne.

[lilmase1153]

It also causes bacne.
So don't go shaking strange girls' hands, you might get pregnant and break out with bacne.
whoa thats almost sig worthy bro.....

[largelegsbuthot]

whoa thats almost sig worthy bro.....
R U callin' me a man? :windup:
Just kiddin'.

[TTT]

Hehe.

Mitch, good to hear you've worked out what's screwing around with your head, man.
I agree, you look massive in that pic. And the deads are getting scarier by the week.

[Guido]

Sup, Mitch. It's Post City up in this bizneeatch!

[Canadian Crippler]

Jeff:
If it's a picture of me without clothes on, I know theres no way in hell you'll pass on it. ;)

Chubrock:
**** it. Won't work and I know it. My brother and sister both tried every single damn product and method for 2-3 years, and nothing worked for them except accutane.

largelegsbuthot:
Hi. Soap my arms, lower back, privates, and legs with regular soap. I use Spectro Gel to wash my face, chest, traps, neck and back. What could I use instead of shampoo?

lilmase:
Thanks, I do actually like how I look in that pic, size wise. I have one that shows the whole body which doesn't look as good, but it still has the same thing going on. I shower only at nights, but I'm gonna try to shower after every physical activity. I read an article that said sweat and the release of _____ from the sweat glands has no correlation with acne though.

TTT:
Thanks bro, I wanna hit 405 on those deads in a couple months. I stopped taking the Minocin on Tuesday and todays session went somewhat smoother. I got some head pain during pullups but they went away quite fast and weren't as bad as usual. The doctor said to start off in the gym again on Monday, and if the headaches persist than it can't be the Minocin.

Guido:
Yeah I know bro. People these days *shakes head*.


Friday June 3, 2005
--Pull


Workout:

Deadlift
10x135
8x185
6x225
4x275
3x335
3x335

Weight stayed stagnant this time, but got my 3RM twice in a row.

Pullups @ 187bs
9xBW
8xBW
7xBW

Some head pains on the last 2 sets, but not as bad as usual. The doctor said to wait until Monday and re-evaluate if the Minocin was responsible. Will do.

DB Shrugs
12x85
11x85
11x85

We did DB Shrugs instead, 85s were quite tough and had to regrip once during each set.

Seated DB Curls
10x35s
8x35s
8x35s

Same as last time.

Other stuff that I forget the weight of one again:
3 sets of wrist curls
2 sets of dead hangs
1 set of farmers walks (100's for almost 10 seconds I believe)
3 sets of decline crunches
3 sets of standing ab pulldowns


Comments:
I went to get some weightgainer through a wrestling buddy of mine at Ballys Total Fitness. Ends up they had MuscleMilk, not MuscleJuice. I'm sick of drinking gross shakes so I just held off from purchasing WG until my mom can take me up to the closest SND.

This session was at the Bally's so things were kinda different. Smith Racks and Power Racks were filled with 1/2 ROM benchers the whole time, so did DB Shrugs instead.

[Hockey66]

Wow, awesome session man. Whats the diet like these days?

[cphafner]

nice back session, deads lood strong!

[Stephen Riddington]

85lbs DB shrugs??? 100lbs farmer walks??? heavy session, my friend.

[largelegsbuthot]

largelegsbuthot:
Hi. Soap my arms, lower back, privates, and legs with regular soap. I use Spectro Gel to wash my face, chest, traps, neck and back. What could I use instead of shampoo?


Ditch the soap completely, I repeat; DITCH THE SOAP COMPLETELY!!!!!!!!
Just because it's soap, doesn't mean it's made of pure nonirritating ingredients. If the FDA could sell liquified monkey balls as a face cleanser it would. Regulations are garbage, they put all sorts of nasty things into bar soap, animal fat and lye are common ingredients in regular bar soap, so basically your feeding the bacne with oil when you wash with that stuff.

Ditch all your toiletry products, use ONLY Spectro Gel or Cetyphyll the same way you would use bar soap, I would recommend buying one of those net shower scrubbies ( it looks like netting tied into a puff ball shape) from the drugstore so you don't waste too much Spectro Gel. The scrubby makes the suds last longer, it saves you $$$$ and it only costs .99c here in Canada for one so it must cost like .50c in the US.
VERY IMPORTANT: Use Spectro Gel for your Shampoo and skip the conditioner. Shampoo/conditioner is a very big culprit in either starting or worsening bacne. *it doesn't matter which brand you use because most of them have the same basic ingredients which are probably what is irritating your condition further.
Try it for a month, if it's not working then you can go back to your old ways.
I know soooo many people where they made VAST improvements on bacne and forehead acne from doing this. Two of them don't even have an acne condition anymore period.

[Canadian Crippler]

Hockey:
Mediocre session. Diet has been ****ty for awhile now, haven't gained any size in 3 weeks or so.

Connor:
When I pull 505 I'll be happier :).

CanadianHomer:
I really like the Farmers Walks. Have you ever thought of incorporating them?

largelegsbuthot:
Thanks for all the advice :). Do you know where I can get Spectro Gel for cheap? Right now I'm paying $10 CAD for that pump of it. If I use it in my hair (I have a lot of hair) my Spectro-Bill will be huge, lol.

[largelegsbuthot]

largelegsbuthot:
Thanks for all the advice :). Do you know where I can get Spectro Gel for cheap? Right now I'm paying $10 CAD for that pump of it. If I use it in my hair (I have a lot of hair) my Spectro-Bill will be huge, lol.

The funny thing is that I did not notice that you were Canadian...hahaha
I thought "CANADIAN crippler" was an American.... :rolleyes:
This is the dumbest thing I've done today...lol

The going rate of Spectro Gel at Costco or Price Club is $16.00 for a 1L pump bottle. If your buying the 200ml from shoppers...it will get expensive to do this. If you don't have a membership for Costco or Price Club, go check out Sam's Mart (the Walmart owned equivalent to Costco + you don't need a membership for Sam's mart) or Walmart and see if they can order it in for you.

Yes, I saw the photo of all your hair....I think what you've been putting on it is a big culprit (shampoo/hairspray ect. ect.).
Remember...NOTHING but Spectro Gel!!!!
No lotion, no bug spray...nothing but S.G.

[largelegsbuthot]

Remember to get the .99c scrubby at wal mart or shoppers, if you shower with Spectro Gel without it, you'll end up using 20 pumps rather then 2-4 (with scrubby).

[Stackattack]

It great that you've gotten that headache crap sorted out. The session looks real strong BTW.

[Canadian Crippler]

Thanks Stack.

LLBH, how much should be applied to the scrubbie and how much of the body will that cover?

[largelegsbuthot]

Once you try the scrubby you'll see what a miricle it is. Just wet the scrubby with water and give it 1-2 pumps, thats more then enough to lather the whole upper body. Make sure to get your hair really wet before using SG as shampoo. Apply mainly to the scalp as that is really the only place that is constantly building up with oil and bacteria, you don't have to soap down the ends, just make sure you give the scalp a good scrub, and work the ends into the scalp, should only take approx. 3 pumps to wash your hair...just keep adding water to it. Don't use too much of any product on your hair or skin, even if you feel it's not lathering too much...lather is created by usless chemicals which are actually bad for the skin and hair as a placebo, it feels good so people automatically think it's working better too.

Make sure you get a really feminine colour scrubby (hot pink) so your friends can see it in the shower and make fun of you. :clown:

[largelegsbuthot]

Make sure your t-shirts are 100% cotton too, especially the ones you wear in the summer and for working out, cotton allows any perspiration to escape while polyester blends (i.e. 60% polyester, 40 % cotton) or solid polyester shirts will trap in moisture and therefore clog back into the folicles on your back. Same thing goes for your bed sheets and pillow cover...100% cotton.

Bacne is a good indicator of high circulation which is not a bad thing but makes you prone to breakouts, so you have to think about any kind of material that touches the skin...make sure it is 100% cotton.

[lilmase1153]

ace session stacked thats a damn fine effort despite all the probs your going through..

about the showering thing its not the sweat but the dirt that mixes with the sweat to clog your pores is what had my friend break out.. good luck with the bacne bro for real

[largelegsbuthot]

ace session stack thats a damn fine effort despite all the probs your going through..

about the showering thing its not the sweat but the dirt that mixes with the sweat to clog your pores is what had my friend break out.. good luck with the bacne bro for real
...as we all know that Canadian Crippler does not shower and smears dirt all over his back.

[Coke]

Fine pull workout, included various moves to round out the effort - very nice!!

[Hockey66]

...as we all know that Canadian Crippler does not shower and smears dirt all over his back.

You don't have to smear dirt on your body for it to mix in with the sweat it just has to be lingering in the air - and I don't think he's calling CC dirty it's just that some people can get away with not showering immediately after a workout, but with Mitch's skin condition he should make the extra effort to shower as soon as possible after intense exercise.

And Mitch - I used to have bad acne on my face, it was never too serious on my chest/back though it was there. What made it go away was scrubbing every morning and before bed with an exfoliant, using Retin-A 0.025% GEL (not creme) once or twice a week before bed, and taking Tetracycline, which helped the most.

For me it was important to not use the Retin-A too often because that would actually burn/irritate my skin and make it even worse, but using it occationally helped a lot.

[largelegsbuthot]

You don't have to smear dirt on your body for it to mix in with the sweat it just has to be lingering in the air - and I don't think he's calling CC dirty.

bah...it was just me pulling lil-m's leg, i like to take what he says and then twist them around to make it look like he doesn't make any sense.

Yeah, I think what lilmase was really trying to say was that "bacteria" (not dirt) on the surface of the skin combines with oil and perspiration, clogging pores yady yady yah. mase knows i'm a kiddin.

[TTT]

How oily's your back? It could be that you might be washing it TOO much, and then it's drying out.

Anyway, nice session, next time let's see 90's for shrugs and 110's for FW's :)

[Chubrock]

Well damn bro. You're using the same weight for shrugs and curls, and you're bigger...bitch. LOL

[Canadian Crippler]

LLBH:
Thanks for all the advice :). I'll be heading out to get spectro gel in bulk tommorow or Monday.

lilmase:
I'm not stack :p!

Coke:
It was alright.

Hockey:
Tetracycline and Minocycline have both done nothing for me, though the Mino has helped a little bit. I'm pushing on Accutane right now. Even if other things might work, I'm mighty sick of trying everything out.

TTT:
Thanks. My back and chest don't really get oily at all...

Chubrock:
Tehe, I try :D.

[lilmase1153]

no not stack i meant good job stacked.. ya know like a diff workd from huge or big guy.. im just changing it up a lil big guy :D

[Guido]

How oily's your back? It could be that you might be washing it TOO much, and then it's drying out.D00d. These people are all pulling your chain, man. They're yanking your leg. Picking your pits, if ya know what I mean.

What you need to do is have a buddy shave off your top layer of back skin where you have the bacne, then rub pure rubbing alcohol all over your back where the skin is missing, which will clean out any pores. No pores = no sweat = no bacne. When the skin heals again forming a giant scar, there will be no pores to have to worry about. Problem solves.








p.s. I'm so full of $hit my eyes are brown. :D

[Canadian Crippler]

I had a session on Tuesday and Wednesday and have one today as well..

Here are some pics, I'm at the same weight as was about 1 month ago. ****ty lighting + ****ty consistency/diet = ****ty pics.

[getfit]

Mitch damn you grew looking great!

[Stephen Riddington]

Whoa!!!! Big improvement and change compared to your original pics.

[Canadian Crippler]

My arms are like sticks. I need some freakin tri's and chest, with some thickness on shoulders and bi's.

[Sidior]

damn man your looking much larger than you used to be, dont be so hard on yourself and keep on getting larger man

[largelegsbuthot]

More like Canadian Thick-ler!

[Hockey66]

Holy F you're lookin' thick!

[Chubrock]

Very, very nice pics bro. You should be damn proud of yourself that you've come so far. Ya actually startin to look like a man lol.

[METALASIAN]

Wow. Huge-ness^2.

[briancurran01]

wow man. HUGE props you are looking much bigger then your first pics...can definitely see a nice improvement from the last set also.

Damn I wish again that i had started as young as you did. By the time you hit 20 you are going to be a ****ing beast bro.

[debussy]

good ****in pics mitchell.......... your right though, you need to pack some triceps on those arms. everything is looking big though. you dont look anything like the pics you posted when you first came here. the hair ... i wont say anything about the hair.

[Stackattack]

You're looking a whole lot thicker man. The BDB and the MM look especially good.
Great improvements all around. And I agree with sidior, you are way too hard on your self.

[Coke]

U are just a big man plain and simple...gonna be really huge, this is actually the start of the massiveness to come - :)

[TTT]

Getting massive. Those are impressive pics! Must have been those pink DB curls, eh?

[Matt04]

ur looking heaps good man, a massive transformation in the space of 12 months.

[rookiebldr]

Hey fattie, as the others have echo'd, you're looking a lot bigger than a year ago. Chest is improving alot. Great progress. Those delts and arms will continue to grow and look better each year so don't worry, hugeness is yours for sure.

[Focused70]

Hey waiter? I'd like some of what he's having. :withstupi

Stash

[rookiebldr]

It's called test. Turn the clock back 15 years and try again.;)

[Guido]

Damn, man. You're swoleness takes my breath away. I think you're well on your way to reaching your goals, and probably much faster than you think.

[pinky8713]

Damn man, lookin' big as usual. Keep it up...and i'm not gonna say anything about the hair either.. :windup:

[ILL_Mitch]

SHIIIIIIIIIIIIIIIIIIIII-IIIIIIIIIIIT MAN UR F-CKIN HUUUUUUUGE!!!
NIIIICE!

I personally think u should cut, ur looking a little bulky - solid, but bulky.

[Canadian Crippler]

Thank you everyone!

I had a session on Tuesday, Wednesday, Thursday, and Friday that I need to post up. Headaches are back... wtf? Not sure what to say, leg press seemed to have started it. We'll continue next week like normal and cut out leg press. If the problem persists, I'll take the 5 day split and make it a 3 day split, with weekly volume as well (it could be that my body just doesn't like to go so intense so frequently). If the problem still persists after all of this, I'll take 2-3 weeks off grungingly.

[TTT]

No Nirvana for Crippler.

[largelegsbuthot]

Headaches are back... wtf?

What's your diet like canadian-thicky? Do you drink/eat anything with aspartame? I find that ALWAYS gives me a headache.

Could be alergy related.

What's the back looking like? Make sure you take weekly snaps by the third week.

[Canadian Crippler]

Not much better, Accutane is destined.

[Canadian Crippler]

I had this typed out in the proper format of my journal but my mom closed the window before I posted =/. I've switched back to the 3 day split in hopes of getting my other training goals done and hopefully less frequency will = less headaches.

Tuesday June 7:
BB Bench Press - 6x165, 0x195, 0x195, 12x135
Incline DB Press - 10x55s, 10x55s, 6x55s
Dips - 10xBW, 9xBW, 7xBW
Lateral Raises - 10x20s, 15x15s, 10x20s

Wednesday June 8:
Squats - 12x185, 8x225, 7x225, 3x245
Leg Press - 10x5pps, 10x5pps (headaches)
Lying Leg Curls - 12x110, 10x110, 9x110, 9x110
Smith Calf Raises - 12x2pps, 10x2pps+25, 10x2pps+25, 9x2pps+25

Thursday June 9:
Decline Bench Press - 12x135, 10x165, 7x165
Flat DB Flies - 14x35s, 9x40s, 8x40s
OH DB Extentions - 9x60, 8x60, 6x60
Seated BB Press - 9x90, 6x90, 10x80

Friday June 10:
- Headaches after one set of pullups, called it a day.

Monday June 13
BB Bench Press - 12x135, 3x165 (stopped, headaches coming)
Flat Flies - 12x35s, 9x40s, 8x40s
Seated BB Press - 9x90, 8x90
Lateral Raises - 10x20s, 9x20s, 8x20s
Dips - 9xBW, 7xBW, 8xBW
OH DB Extentions - 12x50, 9x55, 8x55

[debussy]

largelegs (wtf?) could be onto something about the allergies... you look into that yet?

[Canadian Crippler]

Diet hasn't changed in the past 6 months really.

[largelegsbuthot]

largelegs (wtf?) could be onto something about the allergies... you look into that yet?

I did suggest allergies.
Debussy (wtf?)...

It's most likely hormone related, you can't really do anything but wait it out...
besides severe medications like accutane or Diane 35.
There are small things to prevent too much scaring like the spectro gel routine, but that wont make it go away, just control it better.

In some cases, it never goes away fully, but it wont be as severe as it is now. The good thing about acne being on the back is it's not that easy to pick at....

[Guido]

<begin Yoda voice> Weak, you are. Lift heavy, you do not. Kidding I am. <end Yoda voice> :D

[Canadian Crippler]

I did suggest allergies.
Debussy (wtf?)...

It's most likely hormone related, you can't really do anything but wait it out...
besides severe medications like accutane or Diane 35.
There are small things to prevent too much scaring like the spectro gel routine, but that wont make it go away, just control it better.

In some cases, it never goes away fully, but it wont be as severe as it is now. The good thing about acne being on the back is it's not that easy to pick at....I never expected it to go away until I a) take accutane or b) once I'm older. I can live with it I suppose for now.

Guido: Hi :).

[Canadian Crippler]

===== Wednesday June 15 2005 (Pull):
===== Deads: 4x275, 1x315, 0x365 (2 attempts), 0x345 :cry:
===== BB Row: 12x115, 10x135 (+2R), 8x135, 8x135
===== Lat Pulldown: 12x130, 7x150, 11x130, 10x130
===== Smith Shrugs: 8x2pps, 9x2pps, 9x2pps, 8x2pps
===== Seated DB Curls: 10x35s, 8x35s, 7x35s
===== EZ Bar Curls: 10x70, 8x70, 6+2x70

Today I tried a new gym with a buddy of mine. The place is awesome. Hardcore environment, and a freakin' truckload of jacked dudes on gear. One guy was no more than 5%; just shredded to pieces. Then there was another dude who was just such a tank. The guy was bigger than chase, bigger than chris mason, bigger than narc. It looked like the guy could have had his pro card. Just huge.

Anyways, it was supposed to be legs but the gym was packed and I don't like the half racks. I might go and do legs with Josh tommorow depending on how I feel, if not then Friday.

365 was going no where, didn't think I could get it but wanted to try it anyways. Got myself so pooped then failed my previous max of 345 :eek: . The bar there is like freakin sand. My hands were ripping even with 135. Then having to do BB Rows (which went well), I couldn't grip the bar to do pullups. Lat Pulldown felt really awesome today, dunno why. Nothing else to really comment on, except I hope to switch to this gym soon.

[Hockey66]

For some reason I find that pulling a deadlift max takes a lot of mental strength, (and obviously a lot of phyisical strength too). The first time I tried 365 the bar didnt budge an inch off the ground, but I knew I was physically capable of doing it. The second time I tried the bar didn't budge for the first second or two, but I just kept pulling and slowly it started to rise, then after about my knees it just flew up. It's hard to power through the part of breaking it off the ground and not just give up when it doesn't move right away, for me anyway. Better luck next time.

PS. That dude you saw in your gym was me...I'm actually thinking about getting my pro card soon. :D

[Coke]

Glad to hear U checked out the new enviroment, good news bro - told U not to buy the home equipment, lol.

[KevinStarke]

Environment is key for me, good energy in the weight room means a good session.

[Guido]

For some reason I find that pulling a deadlift max takes a lot of mental strength, (and obviously a lot of phyisical strength too). The first time I tried 365 the bar didnt budge an inch off the ground, but I knew I was physically capable of doing it. The second time I tried the bar didn't budge for the first second or two, but I just kept pulling and slowly it started to rise, then after about my knees it just flew up. It's hard to power through the part of breaking it off the ground and not just give up when it doesn't move right away, for me anyway. Better luck next time.True dat. When I pulled my 405 I swear it took me a good 5 seconds just to get it off the ground. Then it moved slower than pondwater in January as it went up. Once I got it close to lock out I'd been holding the weight a good 15 seconds already. It took everything I had to lock it out and I wouldn't have done it had there not been 5 powerlifting team guys watching me and cheering me on. Sometimes an audience helps:D You'll get it next time, Crippy.

[Canadian Crippler]

I'll try it next time :D. Thanks for the comments guys. I as well have noticed it takes a ****load of mental strength to do it. The first time I pulled 315 I tried three times, with the third just flying up. I don't wanna lose my form hence why I don't pull a Guido, lol. I need to purchase a belt.

Yo, my back is freakin sore as hell. Damn BB rows, lol.

[Focused70]

315....

*faints*

:thumbup:

Stash

[Guido]

I don't wanna lose my form hence why I don't pull a Guido, lol. I need to purchase a belt.Oh, so it's "pulling a Guido" now is it, heh? lol

Yeah I need a belt, too!

[Focused70]

One of the regulars who goes to my gym (he's a pretty big guy actually) was doing seated db curls today. Quite heavy db curls as his arms must be somewhere in the realm of 17 to 18". Anyway, he was wearing a belt whilst doing them.

Very interesting. (Oh, I dunno...is it de rigeur for people to wear belts whilst doing heavy db curls? Don't mind me, I'm just a n00b.)

Stash

[Canadian Crippler]

Yes, especially seated. I've seen some huge guys wear belts for their whole session; they're just misinformed on what it does (which is very little). They think wearing a belt allows them to use ****ty form and/or correct their form on every exercise.

[Canadian Crippler]

Tommorow (well, today technically) is squats. I want to improve on this so I'll be jumping into 245 right after warmups. I'm aiming for 6 reps, with no lower than 5 on my 2nd set of it.

[Hockey66]

Are you still going ATF or parallel now? My knee is still a little messed up but I'm going to try my first leg session in about a month next week and I'm scared to go ATF and mess it up.

EDIT: My doctor just put me on Minocycline for a pretty bad breakout of acne on my face plus some random big purple boils on my back and one on my elbow. I'll let you know if I get any headaches next hard workout. I've already been experiencing some mild ones after 2 days but that might just be coincidence.

[Stackattack]

Good going on the BB rows cripp.

[Canadian Crippler]

Thanks guys. Squats are inbetween parallel and ATF, more towards ATF.


June 17 2005 - Legs:

Squats -
7x245 (+20W)
5x255 (+10W +2R)
4x255 (+10W +1R)
7x225

SLDL -
10x135
8x185

DB Lunges -
10x65s (+2R)
7x70s (+5Ws)
8x70s (+5Ws)
8x70s (+5Ws)

Seated Leg Curls -
10x150
9x165
10x110 (lying leg curl)

Smith Standing Calf Raises
12x2pps
11x2pps+25



****ing good stuff. Decided to step up and go heavier on the squats, and it worked out well. 5x255 on the 2nd working set. That should put my max at around 285. 315 isn't too far away! The squats are done ass to lower portion of calves.

Tried SLDLs again, this time the attempts were far better than past, however I am still feeling it too much in my lower back. Lunges went very well, on the 70s set I had to reset my grip after 10 (5 with each leg) reps.

In other news, my weight is down to 185.5 - I have lost some fat and it is noticable as my abs have shape once again. Probably lost some mass too, which sucks. I need to step up on the diet once more.

[Zearoth]

You can't see me.

*Hand gesture

[Matt04]

dam PR's all round, nice work.

squats are lookin solid now.

are u cutting now?

[Coke]

Superb leg workout - like the squats and lunges, everything else nice as well.

[Stackattack]

Sweet squats man.
LMAO at your avatar.

[Guido]

I, too, love the new avatar. Is that a drawing of Zearoth doing standing BB curls? :D

[KevinStarke]

Nice leg workout man, nice PR's

[Guido]

Crack baby. You got crack eyes, crack baby.

[Canadian Crippler]

Z-Dawg:
No, I cannot

Matt:
Not intentionally.

Coke:
Thanks bro.

Stack:
Pinky and I were bored :D.

Guido:
Yep, how did you know?

Kevin:
Thanks man.

Guido:
Uhhh............. hi :).

[pinky8713]

Ha ha ha at the avatar. We made a whole collection of stick lifters. lmao

[Canadian Crippler]

Thanks guys. Squats are inbetween parallel and ATF, more towards ATF.


June 20 2005 - Legs:

Squats -
Warmup
1x275 (1RM)
0x295
0x295

Leg Extentions -
12x90
12x90
12x90

Smith Calf Raises -
12x2pps
11x2pps+25
9x2pps+35
9x2pps+35 --> 6x2pps --> 10x1pps

Decline Crunches -
12x40
10x45
8x45

Standing Ab Pulldowns -
8x75
8x75
8x75



I changed my routine to have legs on monday, so for this week this didn't work out too well. Since I did legs on friday I still have DOMS so the idea was to take this session light.

Didn't feel too weak, but didn't want to overtrain either. Tried 1RM on squats. I swear to God I freakin had 295. Got it out of the hole, past all the hard parts, and then lost my form, leaned forward too much, and had to drop it on the pins. 275 just zoomed up so I know I have 295, especially since I barely missed it when I just did legs 3 days ago. I'm shooting for 315 by mid-july.

Lots of glute+hammie doms = no lunges and leg curls, even at lightweight. Did some Leg X's to strenghten the joints (will be doing this every session) and topped everything off with some heavy ab work and calve work.

It's kinda funny, I thought no way could I get 275 on this day. I figured if I actually got it I would be so happy. Yet I got it SO easily, that when I didn't get something heavier I felt like ****. Funny how that works.

[pinky8713]

Man, i wish i could squat like you. Your squats are awesome. You'll get that 295 in no time bro.

[KevinStarke]

Nice 275 man, great session

[Hockey66]

Strong squattin'


I hate you.

[Coke]

Sweet session Mitch, super attempt on the squats...U are extreme and too intense for words - Props!!

[Guido]

That blows goats that you didn't get the 295. Next time, my brutha.

[Nito]

nice push session.

[ILL_Mitch]

great crunches on the decline sucka, and don't worry about the squats, if you can get 275, you're bound to get 295 soon enough - ur almost there! (maybe try doing 295 on ur first set to see if u can do it?)

[Nito]

Nice squats.

[Zearoth]

nice session

[Nito]

Strong session man.

[pinky8713]

Man, that session sucked ass.

[Zearoth]

Josh @ Work:

[pinky8713]

Josh @ Work:

Hahaha, holy crap. Nice way to get your post count up, just go to every jounral every night and say "Great job, keep it up!"

He didn't respond to my journal, guess i'm not cool enough. :(

[Nito]

Hahaha, holy crap. Nice way to get your post count up, just go to every jounral every night and say "Great job, keep it up!"

He didn't respond to my journal, guess i'm not cool enough. :(


You guessed right...







No, just kidding...uh I was just bored.

[Nito]

Wheres the push session?

[Canadian Crippler]

Thanks guys, 295 should be in my reach. Here's what I remember of my push session


June 22 2005 - Push:

BB Bench Press -
7x165
6x165
6x155
11x135

Incline DB Press -
6x60s
5x60s
8x55s
7x55s

Overhead BB Press -
9x80
8x80
8x80

Lateral Raises -
10x20s
8x20s

Dips -
7xBW
5xBW

Pushdowns -
3-4 sets of assorted weight, 8-12 reps.



****ty day to say the least. Bench is still stagnant, weaker on most things, and overall just bad.

[Canadian Crippler]

Thanks guys, 295 should be in my reach. Here's what I remember of my push session


June 24 2005 - Pull:

Deadlifts -
4x275
3x335
2x335

Pullups @ 191lbs -
9xBW
6xBW
3xBW (wow, lol)

BB Rows -
6x135
6x135
7x135

Bentover Lateral Raises -
12x15s
12x15s

Smith Shrugs -
16x1pps+25
12x1pps+40
11x2pps

Seated DB Curls -
6x40s
9x35s
8x35s

Reverse BB Curls -
8x40
9x40
8x40



Damn, I really poop myself out on those pullups quick lol. BB Rows are a lot harder after pullups as opposed to before, so I'll likely switch these around from week to week. Everything else was usual for me; weak. Reverse BB Curls are damn hard with my puny forearms, lol.

[METALASIAN]

Nice workout man. I couldn't last at all through volume like that. :)

[ILL_Mitch]

good job brother, sooner or later, with a tan and a little more eating and lifting, you'll look like this, roid belly and all:

http://mr-olympia-2003.ronnie.cz/Img/System/coleman.jpg

[Coke]

Good pushin and pullin in here my man.

[KevinStarke]

Nice DLing man. You'll get better at the pullups just takes time, i used to do em every other day to get em to where there at, then again im only 150 lbs.

[Guido]

You are a failure. Just give up now. You'll never amount to anything. All hope is lost. Just let the flab overcome you, girly man! :D

[Stephen Riddington]

Nice to see you fit a little whine into what was a good session. :)

[rookiebldr]

yeah, he whines well. ;)

[Canadian Crippler]

I do :).

My goal right now is to compete when I'm 18. Nothing major, hopefully a regular "natural" amateur comp. I don't have great genetics, hell I don't even have good genetics. This is why this will take 2 STRICT years for even the possibility of this to occur. That should keep my going for now :).

Oh, I missed legs today. I feel like an idiot, but I was DEAD tired. Fell asleep in my moms car, did groceries, and fell asleep on the way back. Laying it off to tommorow may be the best thing. I really didn't feel it today. This will also never happen again.

[Canadian Crippler]

And I'm saying this while drinking a Slushie, lol.

*throws slushie out*

More room for the remaining 1500 cals.

[Zearoth]

You are teh disgusting.

[Canadian Crippler]

I was planning on going with Nito and dMz today but they left before I woke up. Mom came home today at 6:00, had to go to leave to the the airport at 6:45. She was running errands at my Aunts who leaves near the gym so I atleast got into the gym for about 25 minutes. Hit up all 4 sets of squats and 1 db lunge but that was all. Gonna try hard to get into another gym somehow which closes at midnight, if not I'll finish off my legs tommorow before push :(.

[pinky8713]

Bummer man. I hate when the workout gets f'd up.

It's gonna be rough finishing legs AND doing your workout tomorrow heh.

[pinky8713]

I do :).

My goal right now is to compete when I'm 18. Nothing major, hopefully a regular "natural" amateur comp. I don't have great genetics, hell I don't even have good genetics. This is why this will take 2 STRICT years for even the possibility of this to occur. That should keep my going for now :).

Oh, I missed legs today. I feel like an idiot, but I was DEAD tired. Fell asleep in my moms car, did groceries, and fell asleep on the way back. Laying it off to tommorow may be the best thing. I really didn't feel it today. This will also never happen again.

Dude, that's no excuse...

[SW]

Working out dead tired does nothing for you. Smart choices make the best athletes.

[pinky8713]

Working out dead tired does nothing for you. Smart choices make the best athletes.

I'm just giving him a hard time man...if you notice in my journal he does the same lol

[Stephen Riddington]

At least you went, gotta give ya credit for that.

[debussy]

Oh my god, you're 191 now? Is there a cut anywhere in the future? Holy ****...

[Canadian Crippler]

Thanks everyone, pinky's still my little bitch. 191.5lbs today, will be cutting at 205-210.


June 29 2005 - Push:

Decline Bench Press -
10x165 (+1R)
7x175 (+10W)
5x175
6x165

Flat DB Press -
7x70s
9x60s
5x60s
7x60s

Overhead BB Press -
7x90
7x90
6x90

Lateral Raises -
10x20s
9x20s
11x15s

Dips -
7xBW
5xBW
6xBW

Overhead DB Extentions -
10x50
9x50
8x50



I'm too damn weak and I don't know what to do about it. Oh well, I am looking bigger than ever and can still see my abs in most mirrors even at 191.5 lbs. I really ****in want to get stronger, but I seem to be going no where no matter what I do. Any suggestions?

DB Presses are a bitch after 4 sets of heavy BB presses. I'll likely stick with flies or incline presses for my secondary chest movement.

Brian lost 2 e-arguments in the gym today. Only someone as poor in e-arguing as Brian could lose 2 at once. No need to go into great detail, but he basically thought that cable crossovers will make your shoulders about as spent as heavy DB presses would. He lost again when he said someone would be military pressing just as much after 4 sets of heavy DB Presses than they would after 4 sets of cable crossovers.

Finished up the legs today, with 3 sets DB Lunges with 60s (these were tough today, I was spent from the chest session above). Then went on with 3 sets of lying leg curls SS 3 sets of calf raises, then 1 more set of calf raises.

[Unholy]

Eat more and lift heavier :D

[ryuage]

why dont you try doing a more powerlifting style routine

[KevinStarke]

I've always loved killing my chest with dumbells after flat bb, just get a good spotter and really push yourself to get those reps up while realllllly controlling the weight. Dumbells really helped me with strength, especially incline dumbells.

[Coke]

I don't know how many guys in the gym that don't care too much about getting stronger so long as they get bigger...just keep up the fine efforts Mitch - I can appreciate your work ethics.

[rookiebldr]

Brian lost 2 e-arguments in the gym today. Only someone as poor in e-arguing as Brian could lose 2 at once. No need to go into great detail, but he basically thought that cable crossovers will make your shoulders about as spent as heavy DB presses would. He lost again when he said someone would be military pressing just as much after 4 sets of heavy DB Presses than they would after 4 sets of cable crossovers.


And for some reason you needed to share this?



Keep the db pressing in there along with the barbell pressing although I might suggest flat and then incline and skip the declines for a while.

[Canadian Crippler]

I am subbing each week. Week 1 = Flat BB, Incline DB. Week 2 = Decline BB, Flat Flies

I am thinking of changing it to Week 1 = Flat BB, Inlcine DB. Week 2 = Flat DB, Incline BB. Does this sound better?

[Hockey66]

I am subbing each week. Week 1 = Flat BB, Incline DB. Week 2 = Decline BB, Flat Flies

I am thinking of changing it to Week 1 = Flat BB, Inlcine DB. Week 2 = Flat DB, Incline BB. Does this sound better?

I did the latter and it worked well for me.

[Canadian Crippler]

holywars: Yeah man I'm eating so much I've put on so much weight. But no strength on many lifts! :(

ryuage: Because my main goal is size. I'm doing lower reps more weight for some exercises like squats and DLs though.

KevinStarke: Yeah I like DBs especially flat, just flat is killing me after some heavy BB pressing. It's my shoulders dying out before my chest is. I get it off my chest very quickly, but coming near the lockout it becomes very hard and my shoulders just burn up.

CoCoa: Thanks, I do want to get stronger but size is my #1 goal right now.

Jeff: Look 2 posts above.

Hockey: Cool I'll likely switch to it then.

[Canadian Crippler]

In other news, I'm really sick of this once a week blitz **** I'm doing here. I've noticed this push/pull/leg once a week routine really cannot match up to hitting your bodyparts 2x a week or more. I have to do so much volume on each day to get in a workout for a full 7 days recovery that I'm finding myself so dead and weak by the latter part of the session. I'm gonna stick to this for another 6 weeks since I hate switching my routine so often, then I'm gonna try upper/lower or something of that sort. I'm also considering chest-tri/back-bi/legs/deadlifts-shoulder .

[Canadian Crippler]

Trying out a new format for the journal, not a real session here. Bare with me:





** Saturday March 23, 2005 **
Chest/Triceps + Abs


********************************************************************************************

**Workout**

Squats: 10x225, 8x245, 7x245, 7x245
== This was good dododo

DB Lunges: 10x65s, 6x70s, 6x70s, 6x70s
== This was incredible love the burn blah blah blah Im weak yo sup Chun you're big you're jacked

SLDL: 10x185, 10x205, 8x215, 8x215
== More comments dododododoodod HIHIHIHIHIHIH eeeeeeeeeeeeeeek

Leg X SS Leg Curls: 10x225/10x120, 8x250/9x120, 8x250/7x120
==

Smith Calf Raises: 12x2pps, 11x2pps+25, 8x2pps+35, 9x2pps+35
== OOH THE BURN!


********************************************************************************************

**Cardio & Other Training**

Stretching: 15 minutes in the morning, 15 minutes after session
==

Basketball: 60 minutes
== Played Basketball with Nito and Zearoth today, pretty intense showing by all of us.

Plyometrics:
Explosive jumps off 3 foot box w/ 15lb back pack (3 sets of 8)
Explosive calf jumps w/ 25lbs back pack (3 sets of 25)
Reverse explosive Jumps off 3 foot box ( 3 sets of 8)


********************************************************************************************

**Comments**

Blah blah blah, this went ****ty this went well gotta do this and that I'm weak hhihihihihihihi. Yo.


********************************************************************************************

[Hockey66]

You and your fancy-schmancy journal formations.

I've just started hitting bodyparts twice a week, for the last 8 months I've been doing the once a week blitz thing too. I'll see how it works for me.

[Guido]

why dont you try doing a more powerlifting style routine:withstupi

It seems crazy that even though you are not seeing as much results, you keep doing all these high volume workouts. When's the last time you did some 1RM work? Heavy 3's or heavy singles? Once I changed to more of a powerlifting routine, I started making gains almost as fast as when I first started. Don't worry about size so much. Get stronger and the size will come.

[Nito]

What The ****?

[Canadian Crippler]

Well what do you suggest then?

[galileo]

Wesssssssssssssssside!

[Canadian Crippler]

Lol, my #1 goal is still SIZE. I would like to get stronger but it's not the priority. I'm willing to switch up my routine because as you guys have said, it seems higher volume 1 day blitz routines aren't working for me. But I certainly am not considering "wessssssssssidE!!!" right now, still need to keep many bodybuilding aspects in here.

I'm going to finish this up because it's better to stick with a routine than to keep switching over every other week, which I have been doing.

[galileo]

Ask homeyield about how much better he did with wesside for size. I don't think a short westside routine would hurt your bodybuilding efforts at all.

[Guido]

I do and Old School style of powerlifting routine. It basically works on 10 or 12 week cycles, with the 3rd, 6th, and 9th weeks being the key weeks where you go REAL heavy. All you do is set a goal for how much weight you want to lift at the end of the cycle (something realistic, of course), and you can figure what each workout should be from there. It works really well.

And like Gal said, you WILL gain plenty of size doing the powerlifting routine as long as you continue eating enough and eating right.

FWIW:
I've gained 1/2 inch on my bi's, 1/4 inch on my calves, 1/2 inch on my chest, and 3/4 inch on my thighs so far since switching to the PL workouts. I only started doing it 2 months ago. You figure it out.

[Canadian Crippler]

I've gained 1/2 inch on my calves, 2.5 inches on my chest/back, and 1.5 inches on my thighs in the last 4 months. You figure it out. ;)

Just kidding bro (well, not kidding about the gains, but kidding about the arrogance). I'm gonna read your journal and likely follow your routine if you don't mind. Can you tell me the rest of the principles?

[fixationdarknes]

Your journal entry was cute.

[Focused70]

I can't imagine doing 8 to 12 reps per set unless it's abs.

You're just weird. ;)

[lilmase1153]

damn youve made great progress in 4 months crip i say stick with what your doing now and in 3 or 4 more weeks if you feel you could benefit by switching routines go for it..

[Stackattack]

191.5lbs today, will be cutting at 205-210.
Wow mitch, you sure are good at packing the beef in :evillaugh

As for all this talk about frequency, I've had great results hitting my legs twice per week. I think its an ace idea.

[Guido]

I've gained 1/2 inch on my calves, 2.5 inches on my chest/back, and 1.5 inches on my thighs in the last 4 months. You figure it out. ;) Lies!


Just kidding bro (well, not kidding about the gains, but kidding about the arrogance). I'm gonna read your journal and likely follow your routine if you don't mind. Can you tell me the rest of the principles? I can be as arrogant as I want, f00. Respect your elders!!! :whip:

Anyway, if you want to find out more about the principles, here is a great place to start:

http://jh4933.tripod.com/illinipowerlifting/misc/old_school_method.htm

This is the routine we follow:

Sunday: Heavy Bench
Tuesday: Squats
Wednesday: Speed Bench
Friday: Deadlift

Do roughly 2 or 3 assistance exercises, as well. These can include:

Bench - Incline DB's, Decline DB's, CG Bench, Weighted Dips
Squat - ATF Squats, Box Squats, Squats w/ bands, Calf Raises, Glute Ham Raises, Leg Curls
Dead - Rack Lockouts, Rack Squats, SLDL's, Shrugs, Good Mornings

Keep in mind, on days that you are going real heavy on the main exercises, go lighter on the assistance. Don't go heavy every single week on rack squats or you'll fry the CNS.

Also, feel free to throw in an arm/shoulder day if you like. I do, but I try to limit my volume and do only 2-3 sets per movement, 2-3 movements per part (tri's, bi's, and shoulders). Don't do it the day before deads or the day before heavy bench. Monday's would be okay.

I've attached the program for deads I have been following for the past 8 or 9 weeks, just to show you an example. Keep in mind that the max singles assume proper warmup and 2 or 3 work sets, heavy with low volume. I know it seems like it starts light, but thats to make sure your form is perfect before really taxing yourself in the later weeks where you're increasing 10-15lbs per week.

Good luck, bro. :thumbup:

[KevinStarke]

Damn man your so organized, i just go in the gym and do what i do... haha i should really set up a "plan" it would probably help alot.

[Guido]

You know what they say: "No Brain, No Gain." You need to be just as meticulous in your workout plan as with your diet if you want to get maximum results.

[Coke]

Mitch has everything on lock, dude is in control...just whines a little when he doesn't see something immediately - ;)

[Canadian Crippler]

Lies!

I can be as arrogant as I want, f00. Respect your elders!!! :whip:

Anyway, if you want to find out more about the principles, here is a great place to start:

http://jh4933.tripod.com/illinipowerlifting/misc/old_school_method.htm

This is the routine we follow:

Sunday: Heavy Bench
Tuesday: Squats
Wednesday: Speed Bench
Friday: Deadlift

Do roughly 2 or 3 assistance exercises, as well. These can include:

Bench - Incline DB's, Decline DB's, CG Bench, Weighted Dips
Squat - ATF Squats, Box Squats, Squats w/ bands, Calf Raises, Glute Ham Raises, Leg Curls
Dead - Rack Lockouts, Rack Squats, SLDL's, Shrugs, Good Mornings

Keep in mind, on days that you are going real heavy on the main exercises, go lighter on the assistance. Don't go heavy every single week on rack squats or you'll fry the CNS.

Also, feel free to throw in an arm/shoulder day if you like. I do, but I try to limit my volume and do only 2-3 sets per movement, 2-3 movements per part (tri's, bi's, and shoulders). Don't do it the day before deads or the day before heavy bench. Monday's would be okay.

I've attached the program for deads I have been following for the past 8 or 9 weeks, just to show you an example. Keep in mind that the max singles assume proper warmup and 2 or 3 work sets, heavy with low volume. I know it seems like it starts light, but thats to make sure your form is perfect before really taxing yourself in the later weeks where you're increasing 10-15lbs per week.

Good luck, bro. :thumbup::( Bad news man. I was looking in the mirror today and I realized I am bigger than I ever have been. Measured my arms which hate to grow and even those are up .5 inches. I'll definitely try this routine out some time, but right now I'm gonna stick to my original plan of more BB oriented work. Really thoughtful though, thanks for explaining.

What I will be doing:

Sunday: Rest
Monday: Back/Bi/Forearms
Tuesday: Legs
Wednesday: Rest
Thursday: Chest/Tri
Friday: Rest
Saturday: Deads/Shoulders/Abs

Back/Bi/Forearms:
BB Rows - 3 sets
Pullups - 3 sets
Cable Rows - 3 sets
DB Hammer Curls - 3 sets
BB Preacher Curls - 2 sets
Windups - 2 sets

Legs:
Deep Squats - Two weeks 3 speed sets, One week 1 heavy set
Box Squats - 3 sets (focused on speed)
DB Lunges - 3 sets
Leg Curls (SLDL if I can get the form down) - 4 sets
Smith Calf Raises - 4 sets

Chest/Tri:
BB Bench Press - Two weeks 3 speed sets, One week 2 heavy sets
Incline DB Press - 3 sets
Flat Flies - 2 sets
Dips - 3 sets
Overhead DB Extentions - 3 sets

Deads/Shoulders/Abs:
Deadlift - Two weeks 3 speed sets, One week 1 heavy set
Seated DB Millies - 3 sets
Upright Rows - 3 sets
BB Shrugs - 4 sets
Decline Crunches - 3 sets
Ab Pulldowns - 3 sets

Volume is lower as you can see, with 14-16 sets as opposed to 18-20 from before. I'm dead set on keeping my routine BB style, so this is why I'm dismissing powerlifting routines for now. I have placed in box squats to assist me in getting stronger on the squat and speed/heavy days for the deadlifts. This is all likely negligable but we will see.

[Unholy]

new program is looking good man.

[Nito]

Water Retension.

[Hockey66]

That's actually a pretty awesome routine. I might have to give it a try after 6-8 weeks of my current one.

[SW]

'Tis a good routine indeed. Keep him on the right track Guido/Chihuahua Man!

[Canadian Crippler]

Oops, forgot shrugs.

Oh yeah, open to suggestions! Also, what rep range should I use for my speed work vs. heavy work? And what do you guys recommmend for reps on box squats?

[fixationdarknes]

If you get the form down for SLDLs, might I suggest doing those before Lunges on leg day as you'll be needing a helluva lot more energy and strength for the SLDLs.

[Coke]

You have outlined a pretty good split there bro.

[Canadian Crippler]

Damn, I almost quit wrestling today. I evaluated reasons I still want to go versus reasons I don't want to go, and the not-going came out on top. Music stopped me though. The **** I listen to can't help but remind me of wrestling and why I love it, and how much I love it. I'm pumped now, thank God I didn't make this wrong decision.

Today was supposed to be back, however I missed it. Now that I have re-evaluated everything, I'm gonna move everything up one session. So back it tommorow.

[Zearoth]

Very moving.

[Nito]

Lol and it was the song I sent him :D I'm honored.

[Canadian Crippler]

Sorta, more like Disturbed though. And the same **** has happened for like 3 months now, just not as dramatic.

[getfit]

Sorta, more like Disturbed though. And the same **** has happened for like 3 months now, just not as dramatic.
hope you're ready for a workout when i get there :evillaugh

will contact Jeff as well and see what were going to do!

[Canadian Crippler]

Cool. If it's weekends, for me it has to be either early in the morning (8AM) or after 5PM. You're here on a friday and monday too, no?

EDIT: I likely won't be heading off to training this weekend, so I might be available at all times. We'll see :D

[getfit]

yep staying till tuesday we'll figure it out Mitch! :)

[Nito]

Lol!

[Canadian Crippler]

** Monday July 4, 2005 **
Back & Biceps


********************************************************************************************

**Workout**

Pullups @ 193.5lbs: 9xBW, 5xBW, 6xBW
== I die out on those so fast. Hmm, felt good.

BB Rows: 8x135, 6x145 (+10W), 9x135 (+1R)
== These went well. First 2 sets form was a tad off, last set was good.

Seated Cable Rows: 10x135, 10x135, 10x135
== Better ROM on these than I usually do. Going for 3 sets of 10 or 3 sets of 8 flawlessly on these. Next week I'll try 140, if it feels to heavy to get 10 reps for 2 more sets back down to 135.

Seated DB Curls: 5:6x40s, 8x35s, 7x35s
== Left bicep is 1-3 reps weaker than left, hope that goes away.

BB Preacher Curls: 2x65 --> 6x55, 8x55
== Man am I ever weak on these. Gotta work on these, I want 70lbs atleast soon.


********************************************************************************************

**Cardio & Other Training**

None Today


********************************************************************************************

**Sleep (night before)**

5:00 AM - 1:30PM = 8.5 hours.


********************************************************************************************

**Comments**

Session was ok. BB Row strength is good, pullups stayed just as strong as usual at a heavier weight (2lbs heavier). New routine is in actions, we'll see how this goes down next week.

Need to sleep earlier, hoping to hit the hay tonight by 2:00 AM and we'll work that up to 1:00 AM. I hate waking up so late.


********************************************************************************************

[Hockey66]

Awesome workout dude. You're gaining weight like a mofo!

For the BB preacher curls do you use an EZ or straight bar? I've tried with straight and it hurt my arms wayyy too much, I think I may try with the EZ bar.

[Canadian Crippler]

Thanks, I'm using the EZ Bar. I'm weak, though the bar DOES weigh 17lbs versus the advertised 15lbs. Mother ****ers.

Anyone know what weight I should be using for my speed work on squats? Like % of 1RM? I can do 255 for 5 reps.

[pinky8713]

Damn, you're gonna be 200lbs in no time man. You gain weight so fast.

Keep it up man

[Unholy]

Nice work on those BB rows, I can see you doing 225 in no time.

[Guido]

If you get the form down for SLDLs, might I suggest doing those before Lunges on leg day as you'll be needing a helluva lot more energy and strength for the SLDLs.I disagree. Lunges take way more out of me than SLDL's do. If you do your lunges with heavy DB's, it's almost harder than squats!

Crippy: So....I spend half an hour writing a post of a workout routine and explanation to you and you just go an scrap it just like that! tuttut I'm hurt, man. I'm hurt. ;)

I would make one suggestion to your routine you posted, though. I would not do back only 2 days after doing your deads. I'd say switch deads or back to another day, or switch 2 of those workout days for the other. Not a bad routine, though. I still say you'd do better on the program I outlined for you, though. :rolleyes:

[KevinStarke]

nice workout man congrats on the bb row prs.

[MalteseAnimal]

Crippler where in Canada are you from? Where do you work out?

[ElPietro]

He works out at Curves.

[Canadian Crippler]

Pinky: Thanks, 200lbs is only slighty away now.

Holywars: Lol, that's far away on my schedule bro. But thanks, I'll hit it one day.

Guido-san: I agree, lunges destroy me. Though I can't decide if they hit my quads or glutes harder, so I've concluded it simply hits everything and very well at that.

I feel you on the back/dead thing, but this is what works out well for me based on having to split up other factors. I will look into it though.

Kevin: Thanks g.

Maltese: y0. Toronto, well Thornhill. I work out at a dump called Garnet Williams.

Ms. Petey: Liar. It's clearly Goodlife Fitness for Woman.

[fixationdarknes]

Nice session CC. Although IMO I still think SLDLs are harder.

[Canadian Crippler]

We'll see today.

Im doing 5x5 on bench and squat now instead. All this other **** just confuses me.

[Canadian Crippler]

Brian temped out on his friends once again so legs will be tommorow. And here I was listening to so much Disturbed to pump myself up :(

[cphafner]

nice back workout, it's not wonder your lat spread looked impressive.

[Zearoth]

Ewww... you temp. Quit missing sessions and lying over the internet.

[Canadian Crippler]

Learn to be serious when people call you.

[Canadian Crippler]

**Monday July 6, 2005 **
Legs


********************************************************************************************

**Workout**

Squats: 5x205, 5x205, 5x205, 5x205, 5x205, 5x205
== Doing 5x5. Debussy said to start out with 205 this week, but it was way to light so I put rest time at 60 seconds and upped it to 6 sets. Intensity was way high on this, felt great. The weight was still to light, though the last 2 sets were pushing it. Joints took a toll here with the short rests.

SLDL: 10x185, 6x225
== Can't get the form down on these. It's too bad.

DB Lunges: 12x70s (+4R), 8x75s(+5Ws)
== Good stuff on these as usual. This has to be the best leg exercise of all time, I could barely stand after this.

Lying Leg Curls: 10x110, 8x110, 8x110, 7x110
== Don't know what else to do for hammies, hopefully when Im done cutting I'll be able to do GHR's. Maybe one day I'll get SLDL form down.

Smith Calf Raises: 10x2pps, 7x2pps+35, 9x2pps+35, 8x22ps+35
== Felt solid, especially since I could barely even hold myself up with my hips and lower back at this point. These should rise next session.


********************************************************************************************

**Cardio & Other Training**

Leg Extentions for Joints
3 sets of 15 @ 75lbs


********************************************************************************************

**Sleep (night before)**

5:30 AM - 3:30PM = 10 hours.


********************************************************************************************

**Overall Comments**

Session was pretty good today. I was surprised how easy 205 flew up with all those sets in such a short rest time. I'll be using 235 next time (5x5), but with ~3 minutes rest instead.


********************************************************************************************

**Feedback**

cphafner: Thanks bro. I'm terribly weak with horizontal rows, though now that I think about it even my lat pulldown is pretty poor. I can't figure out how I can do 9 pullups @ 193 lbs, meanwhile my buddies who do just as much on rowing and lat pulldown can only do 8-10 pullups @ mid 160.


********************************************************************************************

[Unholy]

Legs workout is looking good, nice PR on the lunges, you would be **** out of luck by next month at my gym since we only go up to 85lbs on dumbells :(

[Coke]

Special leg session all the way around man...you'll get the form on those stiffies down soon enough - solid lunges.

[fixationdarknes]

Good work. I believe you about the lunges. When I used to rep a couple of sets of 35-lb. dumbbells, I almost died afterward.

[pinky8713]

Dude, those are pansy squats.....


Heh, nice work man. Lunges looked like they kicked ass....

You should really work on the SLDL form with lighter weight so you can get it down. They are really awesome now that i got them down a few weeks ago.

[fixationdarknes]

I agree, the SLDLs are awesome once you get them down.

[Hockey66]

205 x 5?


Pussy!


J/K


*cough*pussy



EDIT: Get the SLDL form down! Once you do it is the greatest exercise in the world. It feels soooo good on teh hammiez!

[fixationdarknes]

You're a pussy.

[Nito]

Nice squats, what happened to the box squats?

[Canadian Crippler]

No box.

[pinky8713]

Pussy.

[Zearoth]

Pussy.

:withstupi

[Unholy]

:withstupi

[Hockey66]

:withstupi

[fixationdarknes]

:withstupi

[Nito]

No box.


Why don't you try the wooden boxes? Or ask a PT, they might be able to find you something.

[fixationdarknes]

Stop saying STOP SPAMMING MY JOURNAL!!!!!111 in my journal.

[Guido]

Smith Calf Raises: 10x2pps, 7x2pps+35, 9x2pps+35, 8x22ps+35:omg:

Nice on those lunges, man. I agree. They are the best leg exercise, ever. I should start doing them again, in fact.

Wassup with the SLDL's? The form is not that hard. Just keep your head up when you go down, and pretend your doing DL's except without setting the bar on the ground or bending your knees.

[Hockey66]

STOP SPAMMING MY JOURNAL!!!!!111

:spam:
:spam:
:spam:
:spam:
:spam:
:spam:
:spam:
:spam:
:spam:
:spam:
:spam:
:spam:
:spam:
:spam:
:spam:
:spam:
:spam:
:spam:

[Unholy]

yea man spam is annoying!
:spam:
:spam:
:spam:
:spam:
:spam:
:spam:
:spam:
:spam:
:spam:
:spam:
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:spam:

[fixationdarknes]

:spam:

[pinky8713]

Damn kids. Grow up.

[Chubrock]

I see you've been gettin big lately bro. Nice way to keep up with everything man.

[Unholy]

Your just mad because you dont fit in!

[Hockey66]

Damn kids. Grow up.

You don't tell me what to do!

[Canadian Crippler]

**Thursday July 7, 2005 **
Chest & Triceps


********************************************************************************************

**Workout**

Flat DB Press: 8x75s (+5Ws), 6x75s (+5Ws), 6x75s (+5Ws)
== Good PR's here. I've never done 75s before, let alone on the latter sets where I usually have a problem getting 70s for more than 5.


Incline BB Press: 8x135, 5+1x135, 8+1x120
== I've done 9x135 fresh off the bat... this time I did 8x135 after 3 heavy sets of DB Press. Not a PR, but still deserving of red.

DB Flies: 10x35s, 6x40s
== Shoulder's really stretchin it on the last set. Ouch.

Dips @ 194lbs: 8xBW, 5xBW, 4xBW
== Still suck at these, dunno.

Overhead DB Extentions: 7x55, 5+1x55, 7x50
== No gains here, good pump though!


********************************************************************************************

**Cardio & Other Training**

Nada.


********************************************************************************************

**Sleep (night before)**

5:45 AM - 3:30PM = 9.75 hours.


********************************************************************************************

**Overall Comments**

Session was quite good today with some solid gains on the main chest exercises. I want to get onto weighted dips but it seems it won't happen since I'm gaining 2lbs or more between each session. I'll still push for it though.

Had a very good pump, couldn't even strike a side tri. Spent some good time in the mirror :D.

My hammies are freakin destroyed today. Looks like those stiffies worked better than I had thought.


********************************************************************************************

**Feedback**

XxHolyCrapxX: That's one ****ty gym then. :D

Coke: Thanks bro.

Fixation They are very good indeed.

pinky: Thanks. Im gonna work on some more, maybe get some help from rookiebldr and co. this weekend. I feel them today man, they are pretty good.

Hockey: You dick. Look what you started, lol.

Nito: The wooden box won't work, it's not meant for that. I'll need to find something.

Guido: I thought you should keep the knees a little bent, and touch the bar to the ground? I've seen people even do it on a box to get more of a stretch.

Chubrock: Welcome back, thanks bro. Still repping ****ty amounts on the bench though, haha.

All you spammers: Go jump into a cement wall. :)


********************************************************************************************

[Unholy]

Indeed it is.

[Hockey66]

Yay 4 PRz!


Try using a flat bench for box squats, thats what I'm doing tomorrow. I'll let you know how it works.

[pinky8713]

Hammies sore from SLDL's, eh?

Nice work man, nice PR's :D

[KevinStarke]

Nice workout, congrats on the DB PR's man

[fixationdarknes]

Nice PRs bro. And the new avatar is looking good.

[lilmase1153]

what angle do you do dips at? thats kinda weird how dips for you are weak..

oh yeah most awesomeness PR on the dbs bro soon you will be crushing all of us :( and than hell will freeze over :D

[Zearoth]

Lol, how was your joyride with Kenny G?

[Guido]

You can bend your knees a little on SLDL's. Not necessary to touch the ground, but you can. I do usually do them off plates.

Dude, what's with the suckage on the dips? I tell you, something is wrong with your arm workouts if you are so huge everywhere else and yet you struggle on those basic bodyweight arm exercises. Either that, or you're just genetically freaky in the arms, but not in a good way.

[Canadian Crippler]

xXHoly****Xx: Sure :).

Hockey: I think they're too high... I'll have to see.

pinky: Very sore, even today. Thanks.

Kevin: Thanks bro.

fixation: Thanks, looks better enlarged though :D.

Mase: I do them as upright as possible. I'll explain the problem below in my reply to Guido-san.

Z-Dawg: Pretty fun.

Guido:Well yesterday my hammies were destroyed and today they still are. Lower back feels fine. So I'm guessing my form was actually correct then.

I don't think my dips are too bad in comparison to my other pushing. 75 DBs for reps is not very impressive, as isn't a 165 bench.

I do these dips as upright as I can which might differ from how you do them. I can do 16 dips fresh, and back when I was around 170 I could attach 25lbs and do that for 6 reps. As you know I hit a big plateau from then to now and haven't advanced in strengh since, so the extra gain in weight is likely why I'm back to BW. My triceps and chest are also behind the rest of my development so that likely plays a role.

[Stackattack]

The new avatar looks awesome mitch.
Those DB presses are real good.

[Hockey66]

Weighed in at 192-193 today..

I'm catching up, bitch!

[Hockey66]

Walk up in the club like you think you nice
Walking all around like you cold as ice
Lookin' at yo booty makes me want to touch it
Thinkin' bout yo hole makes me want to mush it
You know my Caddy's parked just right outsurrd
You know yo booty wants to go for a rurrd
We boutsta drive around and I'll show you the city
I even might reach over and grab me a titty
Grab it, grab grab it, grab it
Take that, take that, take that, take that
Grab it, grab grab it, grab it
Take that, take that, take that, take that, hoe
Back up in the club I think I'm going blind
Saw so much booty nearly lost my mind
You know I can't help it when I get started
Damn how, was that yo booty that farted?
Ah **** it
Show me yo bootyhole
That booty, that bootyhole that booty
That bootyhole that booty
Show me yo bootyhole
First things firsts I know my style's whack
And first things thirds I don't even listen to rap
All of these people always hating on me
Screaming out loud, "man, **** that Boosty."
All these cracka ass rappers trying to make it to the top
But with pointless rapping adding pointless clapping
Only B to C will never stop
It's 12 fiftizzle and I just got to the pizzle
Boosty's ****ing drizzle off a bottle of Bacizzle
All these trizzles trying to get me on the frizzle
But I only want that hizzle fa hizzle, bizzle nizzle
I got girls to my left and girls to my right
Shake your booty baby, it's looking alright
I got booty to my left, booty to my right
Give me booty baby and I'll lick it all night
I wish yo ass was all up on me
So I could put my tongue inside those cheeks
Ha ha ha ha
This hoe that hoe eenie meenie miney moe
Let me eat yo bootyhole
Okay, break it down now
All these bitches and all these hoes ain't used to the licking of the bootyhole
So c'mon girl and learn some patience
Turn around baby and give me that anus
Okay, let's go
Show me yo bootyhole
That booty, that bootyhole that booty
That bootyhole that booty
Show me yo bootyhole
Shaking your booty like it ain't no thing
Rubbin' it all over my dingaling
Thinkin' about what I wanna do to you
Does that **** smell like poo to you?
Lace, silk, cotton, polyester
It's all coming off so it doesn't even matter
Black, white, Asian, Puerto Rican
I don't care if you're bootyhole's stinkin'
I want yo bootyhole
One two three furr
Get your booty all up in hurr
Five six seven ert
Let's put that booty on back to work
Nine ten eleven twerv
Bend over baby and show me them curves
Now you're thinking that it's starting to burn
But damn yo ass if off the chain, biotch
Oh ****, I think I almost came
That booty, that bootyhole that booty
That bootyhole that booty
Show me yo bootyhole

[fixationdarknes]

lol...okay

[Unholy]

You are a weird kid lol

[KevinStarke]

...

[Hockey66]

Update...?

Like my song? :D

[Unholy]

I smell a 375 dead coming up :(

[Hockey66]

That smells stinky.

[Canadian Crippler]

**Sunday July 10, 2005 **
Deads, Shoulders & Abs


********************************************************************************************

**Workout**

Deadlifts: *warmup*, 1x365 (+20W), 1x375 (+30W)
== Lightweight!

DB Shoulder Press: 10x45s, 6x50s, 5x50s
== Doing these fresh now, so don't know how that adds up to versus after chest. Haven't done 50s ever though.

Upright Rows: 10x85, 8x95
== This **** hurts my wrist. These will be lateral raises from now on.

Lateral Raises: 10x20
== Just completing a 3rd set for side delts

BB Shrugs: 10x2pps, 8x2pps+10 (+20W), 8x2pps+10 (+20W), 8x2pps+10 (+20W)
== More lightweight!


********************************************************************************************

**Cardio & Other Training**

Nada.


********************************************************************************************

**Sleep (night before)**

3:00 AM - 10:30 AM = 7.5 hours.


********************************************************************************************

**Overall Comments**

Today's session was with a bunch of e-peeps from the GTA and getfit as well.

Very good session. I'm not sure if the weight is lighter at this gym or what, since I made plenty of solid PRs today. According to my other buddies who go to my gym it isn't much different if different at all. Guess we'll see next week.

Session went by quick even with all the talking. Seems I can add in more shoulder work. Likely rear-delt flies, but then I'll possibly sub out lateral raises for something else that hits the medial head.


********************************************************************************************

**Feedback**

Stack: Thanks, I want to get to 85lbs or so before I end this routine.

Hockey: So competitive are we?

Hockeys song: Sucks.

People who find it necessary to comment on Hockey's spam: Hi guys :).


********************************************************************************************

[pinky8713]

Nice deads dude :D

[METALASIAN]

Nice deads and shrugs you poophead!