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Meatplow
09-15-2005, 10:53 PM
Regardless if any one on these boards will actually read this "journal", I'm going to start it anyway as motivational and organizational purposes in my training. I've been slacking off a bit over the past few months, diet-wise and training-wise due to lots going on. Oddly enough, training got bumped off my priority list unlike before. It's time to keep track of my progress.

Currently, I'm eating about 3000 calories per day as cleanly as I can. My weight is 172 lbs, at 5'9". I eat so called "forbidden" foods in my diet often, and though it doesn't really seem to make me or break me, I gotta cut that s**t out on principle alone.

Training split is as follows :

Monday - Chest/Shoulders [Staples : Incline BB, Flat DB, Lat Raises, Seated BB Militaries]

Wednesday - Legs [Staples : Squats]

Friday - Back/Bis/Tris [Staples : Pull-downs, BB Rows, Deads, CG Bench, Seated skulls, BB curls, Alt DB curls]

My poundages aren't quite as heavy as they were say 4-6 months ago, so I'm not too proud of their state. I still go as heavy as correctly possible. I also sometimes alternate the supplemental exercises for any given muscles. Also, If something interferes with my training time, I'll bump that session to the next day.

Hopefully, I'll stick with maintaining this thing.

TTT
09-15-2005, 11:00 PM
Good luck, man.
I like the name :thumbup:
:spam:

Meatplow
09-16-2005, 01:57 PM
TTT, thanks for posting, man.




Today's back, biceps, and triceps workout will be moved to tomorrow morning due to a change in schedule. F**k!

To be continued.

Meatplow
09-19-2005, 08:19 PM
Saturday's workout is nothing notable.

The first entry will be today's chest and shoulders.

Felt decent and positive pre-workout. Left shoulder felt a little delicate.

Incline BB:
(Warm-up) 45X15
135X10
155X10
185X6
135X8

Flat DB:
(Warm-up) 45sX15
60sX10
70sX8
75sX8
80sX4 (Christ Almighty, they felt heavier today than they really are)
65sX8

Decline BB:
135X12
155X10
155X10
165X8

Flat DB flies:
25sX12
30sX12
35sX8 (+ two forced that probably did more harm than good)

Front raises:
15sX20
25sX12
25sX12
30sX8

Behind neck militaries:
45X12
55X10
95X8 (I was surprised my shoulder gave me as much as it did)

Upright rows (cambered bar)
50X12
65X12
75X10
75X10

Rear delts (Reverse machine flies)
30X12
50X12
70X9
70X9

That's that. Overall, it wasn't too bad. I did want to ram my shoulder into oblivion, though. Diet was decent. Relied a bit too much on protein powder today, but managed to get in sufficient protein and calories in there somewhere.

Meatplow
09-22-2005, 07:03 AM
This entry is for Wednesday, September 21.

A little leg workout...

Started off with some leg extensions to get the blood flowing.
80X12;50X6 (Two second pause at the top for all drop-sets)
100X12; 60X6
120X10; 60X6
130X8; 60X6
60X10

Squats: (ATF with two second pause at bottom
135X12
185X10
225X10 (Threw some wraps on at this point)
275X8
315X5
245X10

Leg Press: (Each rep done knees to chest)
3PlatesX12
5PlatesX12
7PlatesX10
7PlatesX10
7PlatesX10 (Feet together)

Single-leg HS alternating leg curl
25X12
50X10
50X10
75X6
50X10

At this point my legs felt like I had just learned how to walk again after several years.

SLDL: (Two second pause at the bottom)
95X12
135X10
135X10
185X8

Standing Calf raises: (Slow with 3 second pause at the top)
120X12
120X10
130X7
120X10

Finished off with five minutes on the treadmill at 3.5 and a 15.0 incline.

I felt beat, but I had fun.

Diet was alright, aside from a Mushroom-Swiss burger with fries I had around 11:00 AM. Hey, it was that or nothing.

galileo
09-22-2005, 07:05 AM
I am an enormous STP fan. I'll be hanging out in here.

Meatplow
09-22-2005, 07:49 AM
I am an enormous STP fan. I'll be hanging out in here.


So, you like good music, eh? Thanks for posting, you're more than welcome, man.

Meatplow
09-26-2005, 01:57 PM
F**k, I've been busy. Friday's Back/Bis/Tris is up.

Front Pull downs
(Warm-up)80X12
100X12
120X10
120X10
130X6
110X8 (Behind neck)
110X8 (Behind neck)

BB Overhand Rows
(Warm-up)95X12
135X10
135X10
155X8
I'm such a b***h.

Hammer Strength Rows
4Plates(2/side)X12
4Plates+2 QuartersX10
4Plates+2 QuartersX10
6PlatesX8

Deadlifts
135X12
225X10
225X10
275X6
315X3
245X10
-Don't ask.

Trap Bar Shrugs
2 PlatesX12
4 PlatesX10
4 PlatesX10

Close Grip BB Bench
95X12
135X10
155X8
170X5
185X2
135X12

Seated Skulls (cambered bar)
BarX12
60X12
80X10
95X7
100X4

Cable Pushdowns
80X10
80X10
100X6 (triceps were throbbing now)
100X5
80X10

BB Curls
BarX12
45X10
55X10
70X8
70X8

Alt. DB Curls
25X12
35X10
35X10

Preachers
50X10
60X8
60X8
70X5

My arms have the strength of an anemic pre-teen. That was that.

Diet was OK.

Chest/Shoulders today, I'll return with that information later.

galileo
09-26-2005, 04:35 PM
Your routine reminds me of when I first started. You even have the trapbar! Except, I deadlifted less and curled more, heh.

Good job.

Meatplow
09-26-2005, 10:30 PM
Your routine reminds me of when I first started. You even have the trapbar! Except, I deadlifted less and curled more, heh.

Good job.


I had something similar to this when I started off, too. I fooled around with a couple methods and routines, and returned to something basic. I think I can get each workout done faster with this split.

Dude, the trapbar is my hero. It really gets them burning.

I could settle for deadlifting less, and curling more. Maybe then, I'd have two inches more arm than a toddler.

Meatplow
09-26-2005, 10:47 PM
Chest/Shoulders

Flat BB bench:
BarX20 (Got carried away)
135X12
155X10
170X8
185X8
205X2
135X10

Incline BB:
BarX12
135X10
155X8
165X8
180X6

Decline BB:
135X10
160X8
160X8

Flat DB flies:
25X12
30X12
35X10
35X10

Front DB raises:
20X12
25X10
25X10
30X8

Behind the neck BB militaries:
BarX12
60X10
95X8
95X8
115X4 (Shoulder nearly exploded on this set)

Upright rows (Cambered bar):
50X12
65X10
80X10
95X6 (with straps, I'm a b***h.)

Rear delts (Machine):
50X12
70X10
70X10

The whole workout, my shoulder felt pretty good... until this exercise.

Side note... this kid got pinned under 135 today. I sort of saw it coming, even though I was sitting one bench away. I knew that weight was not coming up when it hit his chest. I dashed over the second that bar showed no motion, and pulled it off his chest. He seemed pissed about it, nevertheless I offered a spot if he wanted to continue benching. S**t happens.

Diet - Awesome. Trying to finish a pre-bed cottage cheese meal as I type this without vomiting. I used to love cottage cheese.

Until next time.

Meatplow
09-29-2005, 08:17 AM
Did some legs yesterday afternoon.

Leg Extension [Drop sets]
80X12
100X12; 60X6 (2 second pause at top on all drop sets)
120X10; 60X6
140X10; 60X6
160X7; 60X6

Calves standing: (Supersetted with the extensions)
200X12
200X12
Seated
90X10
90X10

Squats ATF:
135X12
225X10
245X8 (Wraps on now)
275X6
300X5 (+1 forced)
135X12
-Legs felt prematurely exhausted when I started squatting.

Leg Press (I'll list total plates instead of # of plates per side)
4PlatesX14
10PlatesX12
12PlatesX10
12PlatesX10 (feet together)
14PlatesX8
Decided to do a strip set at this point:
12PlatesX10
10PlatesX10
8PlatesX9
6PlatesX9
4PlatesX7
2PlatesX8
I stood up, and my legs nearly gave out wobbling. Had one hell of a pump to the thighs, though. Christ.

Single leg curls:
25X10
50X10
70X8
70X8

SLDLS:
I was out of juice by now
95X12
135X10
135X10

Did one set of "21s" for the calves, and got the **** out of there.

Today my legs feel as if I carried a 300lb woman up a flight of stairs. I dread getting off a toilet.

I was planning to do a little light cardio after school tonight, but that's not happening.

galileo
09-29-2005, 09:10 AM
I meant more weight with the deads/curls, unfortunately. I couldn't deadlift for ****, but I could curl a stupid amount. Not sure what that was about though.

Everything's looking good. 300x5 atf's are impressive!

Meatplow
10-01-2005, 07:48 PM
Friday 9/30/2005
Back/Bis/Tris/Abs

Pulldowns
80X12
100X12
120X8
130X5
150X1
110X8
Close Grip Pulldowns
100X12
110X12

DB Rows
45X12
65X8
75X8
85X8
90X6
80X8

Seated Cable Rows
80X12
100X12
120X10
120X10

My back was running out of fuel at this point. I wanted to go home.

HS Alternating rows
4 PlatesX12
6 PlatesX8

Deadlifts :bang:
135X12
225X10
225X7 (Lost grip)
275X6
(5 minute rest eating s**t)
315X6
Felt like I had a little more in me, so I tried again.
315X4
225X10

BB Shrugs (Gal, someone was using my ****ing TrapBar)
135X12
225X12
275X6 (w/ wraps)

Close Grip BB bench
BarX20
135X12
155X8
185X6
190X1 (Got two reps, but my spotter helped too much so I'm not going to count it)
135X12

OH DB press
45X12
60X12
70X10
70X10

Cable Pushdowns
80X10
100X10
120X8
120X6
80X12

BB Curls
50X12
65X10
70X8
75X7
75X8 (Close grip)

Alt DB Curls
30X10
35X8
35X8
40X5
30X10

Preachers (Machine)
60X12
75X10
80X6
80X6
60X12

Hammer Strength Crunch
60X12
60X12
70X10
50X12 (Slow, paused on the positive)
Burnin'...

That is all. I was fried. My triceps felt pretty strong today, and my shoulder felt alright. Here's to eating a lot in hope that my 5" arms will grow. Damn genetics.

Meatplow
10-03-2005, 12:53 PM
Yesterday, I didn't eat close to enough. I probably managed 2,300 calories... IF that.

Went to bed without my pre-bed meal either. Today's chest/shoulder workout lacked strength, but I tried.

BB Bench
BarX15
135X10
155X10
185X6
205X1
135X12

Incline BB
135X10
155X8
185X2
135X10

DB Flies (3 second pause at the bottom, **** that burned.)
25X12
30X10
35X7
30X10

Dips
(Warm ups with 100 lb. assist)X12
B/WX10
B/WX10
B/WX8

DB Front raises
20X12
25X10
25X10
30X8
25X10

HS Behind neck shoulder press
2 platesX10
2 PlatesX10
2 Plates+2 quartersX6
2 PlatesX10

Upright rows (Cambered bar)
60X12
70X10
80X8
80X8
90X6 (with wraps)
80X9

Machine rear delts
60X12
70X8
80X6
70X8

I was done. I was starving, too... as I only had one meal in me before my workout which consisted of a can of tuna, 2.25 cups of oat bran cereal, 3/4 cup skim milk, and half a banana. I plowed my post-workout shake as if it was a steak. ****.

galileo
10-03-2005, 01:03 PM
Wow, your incline barbell is close to your flat. Strong shoulders?

Meatplow
10-04-2005, 06:51 AM
You know, it's weird. I can't really explain why, but incline benching feels like such a better movement to me. I have this issue with my left-rear delt where it cramps and feels like my range of motion is limited and it is the worst while flat benching. There are days where I'll even bench more incline than flat.

Meatplow
10-06-2005, 10:18 PM
Did yesterday's leg session today. Man, I had a good workout.

I did not do my warm-up extensions pre-squats, so I just jumped right into my set of squats.
ATF
135X12
225X10
275X6
315X7! Hell yeah.
315X4
135X12 (Low and wide)

Leg Press
4PlatesX12;Feet together 4platesX12 (No rest)
6PlatesX12
10PlatesX10
12PlatesX8
14PlatesX8
4Plates (feet close)X12

Single-leg extension;Leg Curls (Supersetted)
25X12;70X12
50X10;80X10
50X10;80X10
60X8;100X8

Finished off with some various calf exercises, and five minutes of cardio at 3.5m/15.0 incline.

Man, my legs felt good. Like I had rubbed Bengay all over my thighs, or something.

galileo
10-07-2005, 07:55 AM
315x7 atf is great. Why is your leg strength so far beyond your upper body?

Meatplow
10-07-2005, 09:19 AM
I think it's because of my bastardized left shoulder, unfortunately.

I'm trying to pinpoint the best upper body exercises for me. In other words, which ones I can perform best (Weight/Form-wise).

Meatplow
10-10-2005, 09:25 AM
Went in early Saturday morning for a Back/Arms/Abs workout. Only had a packet of isopure, and a few fish oil capsules in me, but it was a decent workout.

Cable Pulldowns
80X12
100X12
120X8
130X7
130X6
100X12

BB Rows (Cambered Bar)
BarX12
135X12
185X5
190X3
155X10

Seated Cable Rows
80X12
100X10
100X9
"**** it"
140X3 :rolleyes:
120X7

BB Shrugs
135X12 (Slow, and paused at the top)
205X10
225X10

Close Grip BB Bench
95X12
135X10
185X6
205X3 (+2 forced with spotter)
135X8

OH DB Press
45X12
60X10
60X10
70X8
75X6
60X10

Cable Pressdowns
80X10
100X10
110X8
120X6
80X10

Finished Tri's off with some random dips@bodyweight. It's safe to say they were tingling at the end.

Alt. DB Curls
25X12
35X10
35X10
40X8
45X5
30X8

BB Curls
50X12
60X10
60X10 (Closer grip)
70X8

Machine Preachers
60X12
80X10
110X8
110X7
80X10

H/S Crunch
50X15
60X12
70X10
70X10

Finished abs off with some weighted exercise-ball crunches
25lb plateX12 (3 Sets)

I was done.

I'm supposed to go in today for a Chest/Shoulder workout, but I'm going to do some outdoor cardio and postpone the chest/shoulder workout to tomorrow.

I'm also a bit concerned about my joints. Knees and elbows are buggin' me a little. I'll go ****ing ape**** if I end up having tendonitis, or something. God damn it. I'm going to go have it checked out, ASAP. I feel like not working out at all until I get it sorted. We'll see.

Meatplow
10-12-2005, 06:33 AM
Chest/Shoulders done yesterday... Tuesday the 11th.

I felt lethargic, sleepy, and like downright ****.

Flat BB Bench
BarX12
135X10
185X6
205X4
185X5
135X10 (Wide grip)

Incline BB
BarX12
135X10
155X8
185X3
145X8

H/S Incline Press
2PlatesX12
2Plates/2QuartersX10
4PlatesX8

Flat DB Flies
25X12
30X10
30X10

Behind neck SM Militaries
95X12
115X6
100X8
100X8
My shoulder was bugging.

Front Raises; Rear delt machine flies (Superset)
20X12; 40X12
25X10; 60X10
30X8; 75X10

I just wanted OUT. I felt like crap, and my shoulder was being a pain in my ass. Oh well.

Goin' out to watch Henry Rollins' spoken word tonight. Should be cool. I'll probably squeeze a light jog before going... we'll see.

TTT
10-12-2005, 07:41 AM
Have fun. Your squats are awesome, man. And those are some nice incline benches, too.

I plowed my post-workout shake as if it was a steak. ****.
LMAO!!

galileo
10-12-2005, 08:18 AM
I believe it's jogging or yogging; it might be a soft j.

Meatplow
10-13-2005, 10:04 AM
TTT, Thanks man. Oh... Yes, that shake tasted damn good that day.

Galileo... Yog, or jog, it didn't get done in the end. I'm such a mediocre ****.

I'll stick with yog.

So... Last night was interesting.

The woman and I leave the house to see Rollins with about two and a half hours remaining until the show starts. The theatre is about 1 hour and change away. I stop at Wendy's (Yeah, there I go) for some quick protein/calories, as I don't know when I'll be eating again. The first ****-up occured when I made an uneccessary exit, thinking this is the route to the theatre. No, it wasn't. So I hop back on I-95 Northbound, doin' about 5 over the speed limit, as this area is heavily patrolled by FHP.

We're three exits away at about 6:45, when BOOM! My ****ing tire blows. Show starts at 7:30. I felt the car's ass dance, and I grabbed the wheel as tight as I could. Over to the emergency lane. The first thing the woman says to me, "Don't get angry, sweetie". This is where I tried, as hard as I ever did, not to get pissed... and it worked. I'm thinking, "My woman bought these tickets from the bottom of her heart, because she knows I'm a fan of Rollins, and I don't know if I'll ever see the dude again". What a way for someone to **** on my parade. I look in my trunk... NO JACK. I took it out a while back, and forgot to put it back in. Now that was my fault. Son of a *****!

I then see a truck with its hazards, backing up along the emergency lane in front. This fellow, with a heavy country accent asks "Y'all alright?". I tell him what's up. He's willing to help. I'm like, "****in' A! We might make the show!"
Wait... His jack doesn't work. It won't retain the pressure, so it won't hold the car up. He goes, "I got another one". Apparently, this other jack was from back when the invention of the automobile first appeared. He had to screw it around, and each time around was the equivalent of the car going up 3/4 of an inch. 7:10 now. At around 7:40, we manage to get the spare on. We gave him the cash we had on us as gratitude (He rejected my beer offer), and we left.

Made the show at about 8:00pm. It was worth it. Rollins was funny, and witty as usual. I like the dude. We leave, and as valet brings my car up, the woman points out a group of people waiting. I ask security if he's going to be signing anything, as I have Black Flag's 'Damaged' CD with me. In the end, We met Rollins, spoke about 20 words with him, and got my CD signed. It was fun.

I apologize for the novel.

Edit - Damn, I had a lot of grammatical errors.

TTT
10-13-2005, 05:07 PM
Sounds like an eventful night. That's cool that you got to meet him. Jesus, I could feel the tension and impatience in that story, hehe.

Meatplow
10-13-2005, 05:33 PM
Yeah TTT, it was cool. Worth the hassle in the end.

Meatplow
10-18-2005, 02:43 PM
Chest/Shoulders for Monday, Oct. 17th.

BB Bench
135X10
185X3
155X8
155X8
135X12 (Wide)

Incline BB
135X10
170X3
155X6
155X6
135X10

Decline BB
95X12
135X12
185X4
155X6
135X8

Flat DB flies
25X12
30X10
35X10
35X8

Behind neck BB militaries
BarX12
60X10
95X6
65X8
Shoulder was hurting, and cramping up. ****.

Upright rows
50X12
60X12
80X10
90X8 Last three reps on this one were uncomfortable.

Lat raises
Burned out with the 20s, then 25s. Got the **** out of there.

Felt out of it, but had to get it done anyway. Shoulder was killing me, despite my time off. Although, I did do chest/shoulders last week.

TTT
10-18-2005, 02:49 PM
Sucks about the shoulder.
****, that's a lot of volume on chest :D

Long time between workouts, man....

Meatplow
10-19-2005, 08:02 AM
Yeah. I'm going to get it checked out next week.

A lot of volume? It actually doesn't feel like much. Then again, I do four different movements for chest usually...

Meatplow
10-21-2005, 01:46 PM
Legs. Wednesday, 10/19/05

Squats
135X12 (ATF)
225X8 (ATF)
275X5 (ATF)
315X5 (Parallel)
225X6 (Parallel)
135X10 (Sumo)

Leg Press
6PlatesX12
8PlatesX12
10PlatesX10
12PlatesX10
12PlatesX8 (Feet close)

Leg Curls (Single leg)
50X12
70X10
70X10
90X7
80X8

Extensions; SLDLs (Superset)
80X12; 95X12
100X8; 135X8
100X8; 135X8
120X6; 155X6

Did some calf work. Done.

Meatplow
10-23-2005, 04:04 PM
Saturday's Chest/Arms

Assisted Pull-ups
(W/ 100lb. assist)X10
(W/ 80)X10
(80)X10
BWX6
BWX6 (Neutral grip)

Behind-neck Pulldowns
80X10
100X10

DB Rows
45X12
65X10
80X8
85X6
70X10

H/S Row (Done single-arm)
2PlatesX12
4PlatesX10
4Plates+2QuartersX8
6PlatesX6 (Close grip)

Deadlifts
135X12
225X12
315X1
345X1
225X8

Trap-bar shrugs
2PlatesX12
2Plates+2QuartersX10
4PlatesX10

Close grip bench; Alt. DB Curls (Superset)
95X12; 25X12
135X10; 35X8
135X10; 35X8
185X3; 40X5
135X12; 30X8

Seated Skulls; BB Curls (Superset)
60X12; 50X12
85X10; 65X8
90X7; 65X7
70X10; 60X8

Cable Pushdown; Neutral grip curls (Superset)
80X12; 20X12
100X10; 30X10
120X6; 40X8
130X6; 40X8

Burned out with some dips@B/W.

Edit - Wow. I typed "chest/arms" when it should be "back/arms".

galileo
10-23-2005, 04:06 PM
I wonder if volume would work for my poor chest. :(

Meatplow
10-27-2005, 10:39 AM
Hurricane Wilma took a **** on South Fl.

Got some jogging done around the now ****ed up streets of Miami-Dade county, and I was apart of my neighborhood cleanup which consisted of some overhead pressing of tree trunks, tree branch curling, and deadlifting of palm trees....

but real training shall resume on Monday.

Meatplow
11-03-2005, 12:56 PM
Monday, Oct. 31st

BB bench
135X10
185X3
155X8
135X10 (Wide)

BB incline
135X12
155X4
(Hammer strength Incline)
2PlatesX12
4PlatesX8

Decline
95X12
135X10
155X8
165X3

DB raises
20X12
25X10
25X10
35X5

DB O/H presses
35X10
40X8
50X6

Upright rows
60X10
80X8
90X6
70X8

TTT
11-03-2005, 02:46 PM
Sucks about the neighbourhood. At least you got a workout out of it :)

Those are still some decent presses for someone with a screwed shoulder.

Meatplow
11-04-2005, 01:39 PM
Sucks about the neighbourhood. At least you got a workout out of it :)

Those are still some decent presses for someone with a screwed shoulder.

Thanks, TTT. The combination of the screwed shoulder, and low dose of food for the hurricane week sure didn't help those presses, though.

Neighborhood's almost back to normal. No cable in the area still.

Meatplow
11-04-2005, 01:45 PM
Post hurricane pictures...

You can see the tree's debris and all the **** around my car in the first one.

The last one, a huge tree that I would expect to survive the storm.

Meatplow
11-07-2005, 06:30 AM
Back/Arms Sat. 11/05

Pulldowns
80X12
120X8
140X4
110X8
100X8 (Behind neck)
100X8 (Behind neck)

BB Rows
95X12
135X10
135X10
185X5
135X10

H/S Row
2PlatesX12
4PlatesX10
4Plates/2QuartersX8
6PlatesX7

Rack deads
135X12
225X10
275X10
315X6
335X1
225X12

BB Shrugs
135X12
135X12
DB Shrugs (seated)
65X10
65X10

Close grip bench; BB Curls (superset)
95X12; BarX12
135X10; 60X10
145X10; 70X8

O/H DB Presses; Alt. DB Curls
45X12; 25X10
60X10; 35X8
65X8; 35X8

Dips; Machine Preachers
BWX6; 50X8
BWX6; 60X8
BWX6; 70X6

Finished off with some ab work, and single-arm cable pushdowns.

galileo
11-07-2005, 10:30 AM
:eek:

Meatplow
11-07-2005, 01:44 PM
Yes...

Shocking and disappointing, I know. :(

galileo
12-20-2005, 11:20 PM
Where y'at, man?

Meatplow
12-28-2005, 09:55 AM
Where y'at, man?

Hey, dude. Name change, eh? I'm liking the avatar, Core is the s**t.

I've been pretty busy lately, trying to keep up with a lot going on. Haven't had a minute to post or even brief through the forums...

Workouts have been lacking, and uncoordinated... but I'm doing them.

I'll be back to posting them within the next few days.

Thanks for chiming in and asking, though. Hope all is well on your end.

galileo
12-28-2005, 09:57 AM
I hope to see ya back and posting before long!

Meatplow
01-16-2006, 01:39 PM
I am back to keep this thing going... in the worst shape I've ever been. Physically, and strengthwise.

My diet now is just making sure I get enough protein. That's about as technical as it gets.

My training has been a mixed rep range. I need to get my routine together.

Did some chest and biceps today.

BB Bench:
135X10
185X6
205X2
225X1
185X4 (Paused)
135X8 (Wide)

Incline BB Bench:
135X8
155X6
185X3
185X3
135X10

Hammer Strength Wide Press
2PlatesX12
2Plates+2quartersX12
4PlatesX10
4PlatesX10

Machine Flies
70X10
90X10
110X8
130X5

Cambered bar curls:
40X12
60X10
70X8
70X8
80X3;30X12

Hammer Curls
25X12
35X10
35X10
40X8
40X8

Machine Preachers
50X12
80X8
80X8
90X3
70X6
(Single-arm)
30X12
30X12

That was it.

Figure I'd mention this has been the third week of training without my mp3 player. I'm going ****ing crazy. It is torture. I believe it can be scientifically proven that certain music affects your strength negatively or positively. Go figure.

f=ma
01-16-2006, 01:45 PM
i actually stopped training with my ipod a few months ago. i like it a lot better

Meatplow
01-16-2006, 01:57 PM
i actually stopped training with my ipod a few months ago. i like it a lot better


I guess it is more comfortable to train with nothing clipped or hanging from your body, but then again... The gym I attend has a music selection that makes me want to rid myself of my ability to hear.

TTT
01-16-2006, 03:35 PM
Me too. Sucks about the player.
Good to see you back and posting.

Meatplow
01-17-2006, 11:19 AM
Thanks, man.

Meatplow
01-24-2006, 07:16 AM
Friday, 1/20

Close Grip Pulldowns
80X12
110X12
140X7
160X4
120X10

H/S Rows
2PX12
4PX12
3PX10
3P+25X8
4PX5

T-Bar rows (Barbell) <---Hadn't done these in a long, long time.
70X12
95X12
120X12
145X8

Rack Deads
135X12
225X10
275X10
315X8
335X1
365X1

BB Shrugs <---****ing boring exercise.
135X12
225X10
225X10
245X6

Seated BB Militaries
95X12
115X10
135X6
135X6
95X10 (Behind neck)

DB Raises (Paused reps)
25X10
25X10
30X6
30X6


Close grip bench
135X8
135X8
135X8


Seated skulls
50X12
70X10
90X8
110X4
90X6

Cable pushdowns
80X12
100X12
120X8
130X6
130X5

Dips
BWXFailure
BWXFailure
BWXFailure

Those dips felt good.

Bob
01-24-2006, 07:26 AM
Nice WO Meat..
Although it seems like a lot of sets for one WO.. did it take u longer then 75 minutes?

galileo
01-24-2006, 07:31 AM
That's a long workout!

Chubrock
01-24-2006, 07:35 AM
I think I just passed out from looking at that workout. You've got some freakin awesome muscular endurance to be going that long.

KevinStarke
01-24-2006, 07:40 AM
Holy crap man, and people have told me I do high volume? Thats some nutty muscluar endurance man good job.

Meatplow
01-24-2006, 09:57 AM
bearwolfden - Thanks. 120 minutes, actually. For some reason, I don't feel
it's a long workout until I'm done with it. That's when I don't
even feel like driving myself home.


xian - Yeah. My back/shoulders/tris is probably my longest. I like it,
but it takes too much time. Gotta change things up. How've
you been BTW, man? Where's the journal?


Chubrock - I'd take the muscular endurance comment as a compliment, but
in reality I give credit to the 110g Carb, 440 calorie concoction
of maltodextrin and fructose called "Carboforce" that I've had to
sip on while working out so I won't collapse.

KevinStarke -Thanks, man. I've been doing high-volume for a while, especially
for the back and chest. Although, it's starting to take a toll on
me. How's it working for you?



[Edit] - Tried to organize my responses to everyone a bit, but damn it came out ****ed up.

Meatplow
01-26-2006, 08:45 AM
A leg workout...

Squats (Paused;ATF)
135X10
225X10
275X8
315X4 (With wraps)
225X8

Single-leg press
1PX12
2PX12
3PX12
4PX7 (with wraps)
Standard leg press (Both legs)
14PX8

Leg extention
80X12
120X12
140X8
160X6

H/S alternating leg curl (Paused at the top)
35X12
45X12
60X10
70X8
70X8

SLDL
135X10
135X10
135X10
185X10

Some random calf work done towards the end, and that was that.

galileo
01-26-2006, 09:20 AM
I can't stand when workouts last too long. The most I like to be in the gym is 45 minutes.

Been a'ight. I see you've found my journal. I'll be posting some decent numbers once my bulk starts to set in.

Your leg strength is great. 315x4 atf is quite respectable.

Meatplow
01-31-2006, 09:30 AM
Yesterday's workout

DB Flat bench
30X12
55X12
70X10
85X8
75X6

DB incline
45X12
60X10
70X10
70X8

BB Decline (Speed; short rest)
135X10
135X10
135X10

BB Curls
40X12
60X10
70X10
70X10

DB Hammers
35X10
35X10
40X8

I felt like s**t, called it a day.

Meatplow
02-05-2006, 07:14 PM
This week I will be starting a new routine, beginning Monday 2/06. It will come down to this:

Day 1: Quadriceps, Dead lifts
(Quads - ATF Squats; narrow leg press or hack squats; extensions)
(Deads will be low rep sets)

Day 2: Chest, back
(Chest - Flat bench, incline bench, DB flyes or dips)
(Back - Chins, T-Bar rows, seated rows, variated pulldowns)

Day 3: Hamstrings, triceps, calves
(Hams - curls, SLDLS or goodmornings)
(Tris - Close grip bench or dips, skulls variated seated and laying, cable pressdowns)
(Calves - Standing and seated calf raises)

Day 4: Shoulders, biceps, abs
(Shoulders - Seated DB Front presses, DB raises, Behind neck BB militaries)
(Bis - BB Curls, preachers, hammers)
(Abs - Assorted weighted exercises)

That sums it up. I decided to split my quads and hams apart to give my troubled hams some extra focus, energy, and "special attention". I also moved Deads from back workouts to doing them with Quads. We'll see how it goes. Any opinions or suggestions on the workout are more than welcome, they'd be appreciated.

KevinStarke
02-05-2006, 07:38 PM
Nice workout yesterday, strong pressing

Meatplow
02-14-2006, 09:56 AM
No workouts have been posted, though this routine is going well.

Did legs yesterday, and I still have to get used to squatting and deadlifting on the same day. My squats are good, but when it comes to deadlifting I'm drained.

ATF Paused squats
135X10
225X10
275X8
295X6
315X4
335X1 (+1 that only got to parallel)
225Xseveral

Extensions
80X12
100X12
140X8
(Single leg)
60X12
80X6
80X6

Deads
135X10
225X6
225X6
275X6
315XWhat the ****

I was done. Absolutely no energy :(

Will do rack deads next week, ease into squatting/deadlifting in one day.