25/8 Swole 25 Hours 8 Days Straight

[BigCorey75]

New journal


Im officially done with football. Im closing a 10 year chapter of my life. This will be the first time in my life that I will be working out soley for me and not preparing for a sport.


Im pretty excited because it will be the first time in my life I will have a full year to workout hard to see what I can really do. I usually only had 7 months of good quality training then it would slack off due to the season. I would be excited because the season would be starting but it would also be the time when im the strongest and making huge results and lifitng is great and looking better. Now I have that full year to see what I can do.


Goals

Ive always been an offensive lineman which means i was always big and strong ond to make sure I stayed that way I ate what ever when ever even slow moving children at times.

In Highschool I played at around 280 pounds and most of my college career at around 290. In the begining of this year (during the offseason) I decided to clean up my diet a bit, nothing to serious and I managed to lose 30 pounds in about 4 months and got down to 260-265ish. I played at the weight all year and felt great was alot quicker and made the All Conference Team.


So since I have no more reason to be 270 or 280 since im no longer playing football my main goal will be to lose the undesired bodyfat.

My goal is to contiue to lift and get stronger and gain muscle mass, but make the same small cutbacks in eating and try to lose about 30 or 40 more pounds.

I want to get down between 220-230. I think I can get down to that size and be lean and cut like I want. I dont want to be super ripped just somewhat defined and mainly get rid of this gut I have...lol


Plan

Make the same cutbacks I did last year which was pretty much just eliminating soda and juice from my diet which takes away a ton of calories, drinking lots of water, cutting back on fried foods and making small changes where I see fit, skipping on process foods, snack cakes and cookies and **** like that. Instead of going on a diet I want to change my eating habits.


as far as working out nothing will change much, I will continue to lift heavy weights and do the big lifts.


My goal is to be dead sexy, even sexier than I am now this time next year,...lol


perhaps even workin so I can get visable abs which I think I can do if I cleanly cut down to about 220 pounds.


thats the goal and plan

[BigCorey75]

First workout of the year. stared out light on legs. It is a fraction of my normal workouts and weight but man it was tough Im probably going to need a good month to realy get back into my same volume of work.


Good Mornings
135x8
135x8
225x6
225x6

Squats
225x8
275x8
315x5
315x5
(those sets with 315 were tough but it felt good to get back under a squat rack)

Sumo deadlifts
315x3
315x3
315x3
(alot lighter than I expected but im still taking it easy)

RDL
225x8
225x8
225x8

Calf raises
640x10
640x10
640x10
(hard contractions at top slow on the way down, felt good)

man it feels good to be fully back in the iron game tommrow will be the bench workout



phil 4:13 I can do all things through christ who strengthens me

[-TIM-]

Nice heavy lifts Corey. So are you at all depressed about football being over?


Oh and, stop eating slow moving children. I hear it's bad for the digestive system. :p

[BigCorey75]

Some times I get depressed a little but only when I watch the game, especially a college game cause its me in a since. and its what I vae done for so many years ima definelty miss the game and playing in the games.


But then right behind that i think of all those hot ass summer days two a day practices with 30 pounds of equipment on, dealing with coaches in a bad mood, waking up at 7am for weights and bs meetings, being dog tired after practice, all the time it took up, all the time i spent in the training room, playing with a broken hand, dislocated fingers, bulging disk in neck and back, body aching when I wake up, all the torture running and drills and headaches...


in contempt with moving on, Ive had a successful career

in 10 seasons ive played 90 games and won 75 games, never won a championship which i regret but im slowly getting over it


Weightlifting quickly made its way to my second passion and this I can do forever as long as im in good health and I can do it my way, as hard and just like I want, and if anything faisl its all my faluth and im in control. I definetly think weight lifitng will fill the void, hopefully even my competitive edge, I hope to start powerlifitng within the next few years when I think my numbers are ready.

[bschatz88]

Looks like some great lifts right there man, nice job

[BigCorey75]

thanx for noticing bschatz88

first bench workout, it went well i thought with the exception of my chest feeling kinda weird on my last few sets of bench but it didnt bother me the rest of the workout


bench press
warmups
225x8
225x8
250x6
275x5
275x5

incline bench
225x5
225x5
225x5
225x5

dumbell press
90x8
100x8
100x6

floor press
225x5
275x5
275x3


close grip bench press
135x10
225x6
225x6
225x4

one leg calf raises
300x12 each leg 4 sets

two leg calf raises
75 rep routine x 500

military press
135x8
135x8
135x8

side laterals
30x8
30x8
35x8



done



phil 4:13 i can do all things through christ who strengthen me

[SW]

Hey you big sumbiatch! Longass time no post man. It's awesome to see you back here, working your ass off. You say you want to powerlift? I just started westside and have seen huge gains (see journal). I think you'd benefit. You're also right about lifting being a passion, it's my #1 passion. It consumes you, and makes you all the better.

[gator]

One thing you will miss about football is just plain hitting people. I played LB in high school and one of the biggest things I miss is the lockerroom with the guys, and just hitting drills in practice.

[BigCorey75]

Hey you big sumbiatch! Longass time no post man. It's awesome to see you back here, working your ass off. You say you want to powerlift? I just started westside and have seen huge gains (see journal). I think you'd benefit. You're also right about lifting being a passion, it's my #1 passion. It consumes you, and makes you all the better.


i live and breath by westside man, this is just a way for me to get back into into it. In the begining of the year my workouts will take upon a more westside look


ive been not posting much because ... well i dunno i view the site everyday just havent been posting now i feel its time to restart my journal

[BigCorey75]

One thing you will miss about football is just plain hitting people. I played LB in high school and one of the biggest things I miss is the lockerroom with the guys, and just hitting drills in practice.

yeah definetly i will just miss the over all physical nature of the game, miss competing and overall punishing people.

I will def miss the comradere but alot of us are very close and i believe will contiue to remain good friends, we all still hang out alot

[BigCorey75]

good first back workout

barbell rows
185x8
225x5
225x5
225x5
250x5

assisted pullups
3x5

hammer strength rows
315x5
315x5
315x5

high pulls
135x5
135x5
135x5

Barbell curls
115x5
115x5
115x5

dumbell curls
30x8
35x8
40x8
40x8


done and done


phil 4:13 i can do all things through christ who strengthens me..

[SalahG]

Not bad workouts for coming off the season. I still have 4 more years of eligibility so I'm bulking during the winter, cutting during the spring. I do see what you mean though by it just being nice to workout for yourself and your own personal goals than for a sport, that's for sure.

[-TIM-]

Nice DB Presses :thumbup:

[BigCorey75]

Not bad workouts for coming off the season. I still have 4 more years of eligibility so I'm bulking during the winter, cutting during the spring. I do see what you mean though by it just being nice to workout for yourself and your own personal goals than for a sport, that's for sure.



enjoy them man and get the most out of them


and yes it is

[BigCorey75]

decent leg workout today, still taking it easy getting back into it


deadlifts
315x3
315x3
315x3
315x3
315x3

olympic squats
225x5
225x5
225x5
225x5

goodmorning squats
135x8
135x8
135x8

calf raises
500x25
500x25
700x10
700x10
700x10
500xfailure
500xfailure

[debussy]

Wow I haven't seen you in here in a long ass time. I remember your journal always amazed the **** out of me when I first joined 2 years ago. I'm still amazed at the crazy ass volume you do per workout. Good luck with your weight loss goals.

[BigCorey75]

yeah i always here people say i have alot of volume in my workouts but i have to i dont over train cause i keep gaining so im keeping it i may have to back it off so i can lose weight due to less food intake

pretty much now im working out on instinct no set program yet, just getting back into it


bench press
225x8
225x8
225x8
225x8

incline dumbell press
90x8
90x8
90x8

dips
4x8

dumbell curls
40x8
45x8
50x8
50x6

barbell curls
1 set of 21's

done and done


phil 4:13 i can do all things through christ who strengthens me

[tigo]

nice lifts and nice phillipinians verse

[bill]

Good to see you back! I bet alot DL are glad your finished playing also.

[BigCorey75]

nice lifts and nice phillipinians verse

thanx man i have the verse (number not entirely) tatoed on my arm PHIL 4:13

[BigCorey75]

Good to see you back! I bet alot DL are glad your finished playing also.


yeha a bunch of them are....lol



infact after the last game a few coaches from the other team and players i played agaisnt talked to me and told me they were glad they didnt hav e to go against me ever again, so it made me fell a little better after losing

[BigCorey75]

missed my leg workout monday because of group project meeting so i did my bench workout today, it was alot better than last week


bench press
225x10
245x8
265x6
275x6
300x4

incline bench press
225x5
245x5
245x5

dumbell bench press
100x8
100x8
100x10

incline dumbell bench
100x8
100x8
100x6

dips
3x10

push press
135x8
135x8
135x8

standing dumbell press
50x8
60x8
65x6

side laterals
30x8
35x8
40x8
40x8

done and done

[BigCorey75]

good back workout today

pullups (assisted)
wide grip 5x5
close grip 5x5

barbell rows
225x5
225x5
225x5
245x5
245x5

hammer strength rows
365x5
365x5
365x5
365x5

dumbell curls
35x8
40x8
40x8
50x5

barbell curls
75x8
75x8
75x8

done and done

phil 4:13 i can do all things through christ who strengthens me

[BigCorey75]

gotta catch up


i decided to lose my mind on my leg workout for some reason, doesnt sound hard but when you rest under a min per set it was crazy

deadlifts
315x3
335x3 for 6 sets
tried to make the full 10 but my back wasnt taking it...lol


olympic squats
225x10
225x10
225x10
225x10
(ass to calfs on all sets)

bulgarian squats
30x8 per leg 3 sets

calf raises
crazy set routine i got from a frien of mine
12 slow reps, hold in contracted position for 12 secs then 12 quick reps then 12 more secs keep going in that fashion until you get 60 reps and 60 secs of static contraction very painful felt great

ill call it the 12 step program, 2 sets of that


my calfs were dead, which is usually hard for me to do

[BigCorey75]

bench day friday


dynamic bench
9x3 185 used 3 different grips
speed was decnet but i can tell i need to get back to doing these

incline bench
205x10
205x10
205x10
205x10

dumbell bench
100x10
100x10
100x10

dips
3x10

military press
135x10
135x10
135x10
135x10

dumbell shoulder press (standing)
60x10
60x10
60x10

side laterals
30x10
30x10
30x10

tricep extensions
75x10
75x10
75x10

done

[BigCorey75]

saturday back day

barbell rows
205x10
205x10
205x10
205x10

wide grip assisted pullups
4x8

hammer strength rows
315x10
315x10
315x10

close grip assisted pullups
3x8

dumbell rows
100x10
100x10
100x10


behind the head pulldowns
160x10
160x10
160x10

dumbell curls
30x10
30x10
30x10
30x10

barbell curls
75x10
75x10
75x10

rest was about 1 min between each set, im trying to cut my rest bewteen sets down on my lightweight days

still good workout, cant wait till my numbers get back to where they used to be so i can surpass them


phil 4:13 i can do all things through christ who strengthens me

[BigCorey75]

damn havent been working out for a while, but i managed to do some stuff today for about 30 mins while i showed my mom some stuff


heres what i got


bench press
225x10 4 sets

dumbell bench
90x10
95x10
95x10
deep strecth at bottom with full range of motion


dumbel curls
35x10 per arm, 4 sets

just something small


i finally figured out how ima do my workout, it consist of 10x3 ive learned from reading chad waterbury, and GVT2000 a total of 20 sets per workout, i think it will work out good

[BigCorey75]

hmm ok, back into it

first workout of the year felt great

benchpress
275x3 10 sets

incline benchpress
225x6 4 sets

military press
155x6 3 sets

close grip bench
185x6
205x6
205x6

felt great. im moving the weights up next heavy workout

[KevinStarke]

really impressive lifting man, nice benching

[Bob]

Happy New Year Big Corey.. hope all the bowl games aren't getting ya down..
Good first WO of the year..
Goog luck with your progress..

[BigCorey75]

thanx for reading the journal fellas

as far as the bowl games, they are not getting me down, in fact i wish i was a senoir in highschool and a decent kicker, i could get a scholarship anywhere because i have never seen so many missed damn field goals in my life in a season of bowl games, the kikcers have ben terrible, and the orange bowl topped it off with 4 last night, jesus christ

[BigCorey75]

good back workout today

had one of the best deadlift sessions ive had in a few years. Im now moving them back to my heavy back day and leaving sumos for leg days soley


deadlifts
315x3 10 sets,

felt great, really began to find my old groove back, once i get it fully back i can see my numbers begining to skyrocket, but im taking it slow and letting myself get back into doing them regularly

assited pullups
4x6

assited chin ups
3x6

medium reverse grip pulldowns
175x6
175x6
175x6

first time doing these, felt great definetly can move up the weight next time

barbell curls
75x8
100x6
125x4(just got a lil crazy for some reason)
100x6
100x6

dumbell curls
40x6
40x6
40x6

hammer curls
35x6
40x6
40x6

reverse grip curls
75x8
75x8
75x8
75x8
75x8

wrist curls
65x20
100x12
100x12
100x12
100x12

good workout today


phil 4:13 i can do all things through christ who strengthens me....

[BigCorey75]

Good to workout today

Ass to Grass close stance Squat
250x10
250x10
250x10
250x10
tough as hell

good mornings
185x10
185x10
185x10
185x10

front squats
135x10
135x10
135x10


SLDL
185x10
185x10
185x10

this was a tougher workout than I imagined, still good tho i love it


phil 4:13 I can do all things through christ who strenghtens me

[WBBIRL]

Nice work man, you'll be a hog in no time.

[BigCorey75]

Hog???... i dunno how to take that one...lol ill take it as a good compliment....ha ha ha


thanx for checking out my journal man

[WBBIRL]

Thats what they called us bigger stronger linemen... hogs.

You sound like theres plenty of strength potential, is all.

[BigCorey75]

yeah thats what i figured...lol yeah i was trhe strongest on my team so i guess i was a hog, all of us were in a since....lol



ah here is my abbreviated chest workout, i just started back so i couldnt do all i wanted but it felt good reguardeless

good warmup

dumbell bench press
100x10
100x10
100x10
100x10

incline dumbell bench
90x10
90x10
90x10

dips
3x10
on my last rep of my last set i got that damn naggin pan in my chet which pretty much cut the rest of my wokrout plus i was done anyways, gotta work my way back up to my normal work load...

[BigCorey75]

good leg workout

squats
315x3 10 sets
a lil rusty when i started but my middle 6 sets were great form and power

sumo deadlifts
315x5
315x5
315x5
315x5
315x5

pause squats
225x5
275x5
275x5

Good Mornings
225x5
225x5
225x5

calf raises
12 rep routine 3 sets 500 pounds

calf presses
2x50 500 pounds

done and done


phil 4:13 i can do all things through christ who strengthens me...

[BigCorey75]

good chest workout

bench press
280x3 10 sets

dips
6xfailure

military press
5x8

done and done


short hard and to the point

[BigCorey75]

back workout today

deadlifts
335x3 10 sets, 20 pounds up from last week, felt tremendoulsy stronger, could have easily added more weight but im slowly working myself back in gotta be patient


assited pullups
3x8
3x5

wide grip behind the head pulldowns
175x8
200x6
200x6
200x6

reverse grip pulldowns
175x8
200x8
200x8
200x6

barbell curls
90x8
90x8
100x8
100x8
100x8

dumbell curls
40x6
40x6
40x6

rever grip curls
75x10
75x10
75x10
75x10

wrist curls
95x20
115x12
115x12
115x12


done and done



phil 4:13 i can do all things through christ who strengthens me

[BigCorey75]

leg workout today was short sweet and intense


olympic squats
225x8
225x8
275x6
275x6
275x6
275x6
275x6
275x6

Good mornings
225x6
225x6
225x6
225x6
225x6

Calf work


done and done


just those two exercises killed my legs, I was walking woobly afterwards

[BigCorey75]

Dumbell bench
100x10
100x10
100x10
100x10
100x10

Incline Dumbell Bench Press
90x10
90x10
90x10

Dumbell Flyes
55x10
70x10
70x10

Incline Dumbell Flyes
70x8
70x8
70x8

finished off with some random shoulder work, very sporadic


phil 4:13 i can do all things through christ who strengthens me...

[BigCorey75]

Good back workout yesterday

barbell rows
225x8
225x8
250x6
250x6
270x5
270x4

hammer strength rows
(wide grip)
315x10
405x5
405x5
(close grip)
405x5
405x5
405x4

dumbell row
100x8
100x8
100x8
100x8

workout getting pretty basic and intense, im liking it, im begining to see muscle come back, also my diet is still coming along well, not quite where i want it but its getting there

[BigCorey75]

good leg work today, I feel my strength going up...


squats
315x3
335x3 10 sets

sumo deadlifts
335x3 8 sets

leg press (akward lil machine i dont like)
560x8
560x8


calf work
3 burnout sets


done and done

[BigCorey75]

good bench workout today

bench press
285x3 for 10 sets

incline bench press
225x6
250x6
250x6
250x6

floor press
225x10
275x5
275x4
felt good to get back into these

military press
135x8
155x5
185x5
185x5
185x5

done and done


weights and numbers steadily going up and im feeling stronger each workout, so it must bee working so far so good, or just muscle memory coming back..lol but ill take it anyway i can get it

[BigCorey75]

good back workout today, because of my class schedule i split my workout up, i did deadlifts early before class and finished it after class but it was a great workout nonetheless

deadlifts
315x3
365x3 10 sets

assited pullups
2x8
4x5

lat pulldowns
185x6
200x6
215x6
215x6

reverse grip lat pulldowns
215x6
215x6
215x6

barbell curls
85x8
105x6
105x6
105x8
105x10
(got stronger while doing these)

dumbell curls
40x6
40x6
40x6
40x6

active recovery
bench press
3x60 with 75pounds
felt good really got a decent pump


done and done


phil 4:13 i can do all things through christ who strengthens me....

[BigCorey75]

I had one of those workouts where it felt like i could move the world

bench press
295x3 10 sets

incline bench press
225x8
250x8
275x3

jm press
225x6
250x5
250x6

floor press
225x8
250x8
250x8

military press
135x10
155x8
175x8
185x6
185x6

done and done

phil 4:13 i can do all things through christ who strengthens me..

[BigCorey75]

First half of my workout

assited pullups
2x8
5x5

wide grip pulldowns
200x8
215x5
215x5
225x5
225x5
225x5

reverse grip pulldowns
200x6
200x6
200x6
215x6
215x6

dumbell rows
90x8
90x8
90x8
Testing out lower back, healed up some but still tweaked possibly need another week of rest

high pulls
135x5
135x5
135x5


going back after class to get my biceps and forearms....


phil 4:13 i can do all things through christ wo strengthens me...

[BigCorey75]

finished my workout after class with biceps and forearms

barbell curls
85x10
85x10
85x10
115x6
115x6
115x6

dumbell curls
40x8
40x8
40x8

hammer curls
40x6
40x6
40x6

preacher curls
75xfailure 3 sets

rever grip curls
75x8
75x8
75x8
75x8
75x8

wrist curls
65x20
85x15
100x12
100x12
100x12


done and done

[BigCorey75]

Low Back rehab today, i injured my lower back on my last set of deadlifts last wednesday


Today consisted of just a bunch of light deadlifitng and hyper extensions

deadlifts
135x10 6 sets

hyper extensions
6x10

went and got a good stretch and over a roller thing that felt great, its feeling better

[WBBIRL]

Sorry to hear about your back.

One thing I must ask, dont you think your strength would progress much better if you backed off the volume some??? On your last chest day you did 13+ sets of work with nearly the same load only 2 days prior. The day you DB benched 100x10 for 5 sets you probably could have gone alot higher. If you got 100x10 for two sets you should have easily been able to do 110-120 later on... if your gyms DB's go that high, mine dont.

Either way just askin bro, not talkin down to you or anything. Your strong as hell and so are you workouts, keep it up big guy.

[BigCorey75]

Yeah i understand, i did that many sets because my gym only has 100's if they had 110's and 120's then used fewer sets.


ive learned after my few years of training my ability to handle a higher volume that most people and ive condition my body to handle higher volumes over the years, and in a sicne compared to previous years I have backed my volume off , but i see what your talking about


as far as my back its feeling alot better, ima ease back into squatting and deadlifitng slowly its feeling better

[BigCorey75]

heres my friday workout

dumbell bench
100x10
100x10
100x10
100x10

incline bench
225x8
225x8
225x8
225x8

dips
3xfailure

military press
135x10
135x10
135x10
135x10

done and done, backed off a bit friday



phil 4:13 i can do all things through christ who strengthens me...

[BigCorey75]

Good God, i cant win for getting injured, somehowi injurdd my leg while i was sleep, i was in excrutiating pain and could barley walk, its feeling better today, but im taking a week off from working legs to let it heal and let my back finish healing did a bench workout today

bench press
305x3 10 sets

incline bench press
225x6
245x5
255x5
255x5

floor press
275x5
275x5
275x5

didnt have time to do military press because i had class, ill do them tommrow after my workout

[BigCorey75]

worked upper back today

pullups
underhand grip 5x3
wide grip 5x3

wide grip pulldowns
200x8
220x8
220x8
220x7

behind the head pulldowns
185x8
185x8
185x6
side laterals
35x8
35x8
35x8

dumbell curls
40x10
40x10
40x10

barbell curls
75x12
75x12
85x10
100x8
100x8

done and done, it was hard to scratch my head afterwards


phil 4:13 i can do all things through christ who strengthens me...

[BigCorey75]

couldnt go legs so i worked my chest again and it went pretty well

bench press
225x10
225x10
225x10
225x10

incline bench press
185x10
205x10
205x10

dips
4x10

military press
135x10
135x10
135x10

reverse grip bench press
185x10
185x10
185x10

close grip bench
185x10
185x10
185x10

up right rows
100x10
100x10
100x10

havent done a workout like this since highschool, felt great


phil 4:13 i can do all things through christ who strengthens me..

[BigCorey75]

yeah ive been laying low lately trying to rehab, my back got worse for a while, i have an appointment on thursday, so i just did some light bench press work to take it easy


bench press
225x10 8 sets

reverse grip bench press
135x10 3 sets

close grip bench
135x10 3 sets


done and done, ill holla

[BigCorey75]

still taking it light due to my lowerback but still had a good back workout nonetheless


pullups
5x3 wide grip

chin ups
5x3

behind the head pulldowns
175x10
200x5
200x5


barbell curls
100x10
100x10
100x10

dumbell curls
40x8
40x8
40x8


done and done

[BigCorey75]

whew been a while since ive been in the gym, kinda full of family distractions but i had a great workout today


Bench press
315x3 10 sets
(best numbers ever)

pullups
5x3
(first sest was a set of 5 new PR)

Chinups
5x3

dips
5x10

inverted rows
5x10

military press
155x8
155x8
155x8

barbell curls
85x10
105x10
105x10


done and done


phil 4:13 i can do all things through christ who strengthens me....

[BigCorey75]

damn its been a week and weekend full of distractions, as they say your outside life will affect your training more than your training will affect your outside life, and ive spent the greater part of this last weekedn dealing with the death and burial of my grandma,

R.I.P Katherine Grant


whew i could tell today it took a toll on my recovery but i managed to make something out of my time there today


bench press
225x10
225x10
225x10
225x10
225x10
(my chest was feeling weird again today so i took it easy and giving it some time to rest and recover


Tried to do pullups today but for some reason it felt veyr uncomfortable on my pecs so i just rested on that also

military press
135x12
135x12
135x12

low back work, oing some light stuff trying to rehab it, it feels alot better

good mornings
135x8
135x8

hyperextensions
3x8


done and done


phil 4:13 i can do all things through christ who strenthens me..

[BigCorey75]

did some freelance back work today but stil got a good workout

inverted rows
5x10 (tough)

hammer strength rows
315x10
315x10
315x10
315x10

shrugs
315x10
405x10
405x10

barbell rows (light, still rehabing my low back)
135x12
135x12
135x12

dumbell rows
100x10
100x10
100x10

barbel curls
100x10
100x10
100x10
100x10
100x10
100x10
100x10
100x10


medicine ball throws


done and done


phil 4:13 i can do all things through christ who strengthens me...

[BigCorey75]

Ah iut felt good to get back into leg work today, i had to go light because im still rehabing my lower back but gog id just felt so damn good to place some weight across my shoulders and squat and do good mornings


Good Mornings
135x10
135x10
135x10
135x10

squats
225x10
225x10
225x10
225x10

SLDL
135x10
135x10
135x10

Bulgarian squats
135x8 per leg
135x8
135x8


man this felt good, i cant wait until i get back to my big weights


phil 4:13 i can do all things through christ who strengthens me

[BigCorey75]

had a great chest day today


dynamic bench
185x3 10 sets good speed

incline bench
225x8
225x8
225x8
225x8

1 1/2 rep bench press
225x8
225x5
225x5
(these were rough)

military press
135x10
135x10
135x10

behind the head press
135x8
135x8
135x5

side laterals
35x8
35x8
35x8

dumbell tricep extensions
100x10
100x10
100x10

over head extensions
90x10
120x10
120x10

done and done


phil 4:13 i can do all things through christ who strengthens me

[BigCorey75]

on friday, since i was still a bit sore i took it easy and just pretty much blasted my biceps, because they need it..


barbell curls
125x8
125x8
125x7
125x7
125x7
125x6

dumbell curls
40x8
45x8
50x6
50x6
50x5

hammer curls
50x6
50x6
50x6
50x6

barbell curls
21's 2 sets


done and done


phil 4:13 i can do all things through christ who strengthens me...

[BigCorey75]

Still rehabing my back, but today i was able to put more weight on it and it felt pretty good

Good mornings
225x3 10 sets

Squats
5x3 tried for 10 sets but my back felt weird so i didnt want to push it any more

Sumo Deadlifts
315x1 12 sets

Pause Squats
225x6
225x6
225x6
225x6

RDL
225x6
225x6
225x6

calf work
2 sets of the 12 rep routine
1 sets of the 75 rep routine


done and done, felt great to add some more weight to my leg work



phil 4:13 i can do all things through christ who strengthens me...

[BigCorey75]

Chest didnt feel to great today so i took it easy on the pecs

bench press
135x15 8 sets or so

incline bench
135x15 4 sets

hammer strength chest press
185x8 3 sets


second part of my workout was after my class so about 2 hours later


Military press
135x10
155x6
175x6
185x6
205x6
225x6

side laterals
40x8 5 sets

overhead tricep extensions
125x10
125x10
125x10
125x10


calf raises
800x25
800x25
800x25

calf press
800x20
800x20


done and done....


phil 4:13 i can do all things through christ who strenghtens me...

[BigCorey75]

Great upper back day, I had to split this workout up into two sessions because of class and time


first part


pullups/chinups
10x3

dumbell rows
100x10
100x10
100x10
100x10

Hammer strenght rows
wide grip
315x10
365x10
405x6
405x6
405x6

Close grip
405x6
405x6
405x6


second workout

hand cleans
135x6
185x5
185x5
185x5

high pulls
135x5
135x5
135x5
135x5

snatch grip high pulls
135x5
155x5
155x5
155x5

inverted rows
4x8

barbell curls
125x6
125x6
125x6
125x6
125x6
125x6
125x6
125x6

dumbell curls
40x8
45x8
50x6
50x6
50x6
50x6

reverse grip curls
85x8
85x8
85x8
85x8

wrist curls
100x15
100x15
100x15
100x15


done and done...


phil 4:13 i can do all things through christ who strengthens me....

[BigCorey75]

whew had a tough leg workout, felt great, still couldnt go as heavy as id like because im still rehabing my back


deadlifts
315 for 10 singles

Dynamic squats
225x2 10 sets

good mornings
225x8
225x8
225x8
225x8

Olympic Squats
225x8
225x8
225x8
225x8

hyper extensions
3x10 w/ 25lb plate

bulgarian squats
135x6
135x6
135x6

Calf raises
600x50
600x50
600x50


done and done



phil 4:13 i can do all things through christ who strengthens me...

[KevinStarke]

Awesome workouts man you have some great strength.

[BigCorey75]

thanx for checking on my journal man, always good to have some outside feedback


good chest and shoulder workout today

bench press (pec is still slightly strained)
225x10
225x10
225x10
225x10
225x10
had great contraction in my chest muscles felt great

incline dumbell press
80x10
80x10
80x10
80x10

reverse grip bench press
225x8
225x8
225x8
225x8

military press
135x10
135x10
135x10

dumbell flyes
65x10
85x5
85x5

dumbell extensions
100x10
100x10
100x10

side laterals
40x8
40x8
40x8


done and done


phil 4:13 i can do all things through christ who strengthens me...

[BigCorey75]

Back workout last saturday


Barbell rows
225x5
245x5
265x5
275x5
275x5
275x5

Hammer Strenght rows
wide grip
405x6
405x6
405x6

close grip
405x6
405x6
405x6

dumbell rows
100x10
100x10
100x10

inverted rows
4xfailure

barbell curls
125x6
125x6
125x6
125x6
125x6
125x6
125x6

done and done


phil 4:13 i can do all things through christ who strengthens me...

[BigCorey75]

Good leg workout yesterday

good mornings
275x3 10 sets

Squats
315x5
365x5
385x5
405x5
(most weight ive had acorss my shoulders in a while felt good, but it felt heavy and i struggled a bit but i can tell all i need to get back into it until my poundages go up the way i want

Sumo deads
335x1 10 sets
Fatigued from the first two exercises so these were tough

Pause squats
275x6
275x6
275x6
Felt good, im addig weight next week

SLDL
225x8
225x8
225x8

Calf raises
730x25
730x25
730x25
730x25
730x25


done and done


phil 4:13 i can do all things through christ who strengthens me....

[BigCorey75]

Awesome chest and shoulder workout today

incline bench press
250x3 10 sets
pretty easy so ima prob move up to about 265-275ish next week

bench press
225x5
245x5
265x5
275x5
285x5
300x5
All great lifts counting on still coming bak from my pec strain all felt really good

Reverse grip bench press
225x8
225x8
225x8

military press
135x8
155x5
185x5
205x5
225x5
(last set was tough)

side laterals
40x10
45x8
45x8
45x8

tricep extensions
135x8
135x8
135x8


done and done



phil 4:13 i can do all things through christ who strengthens me...

[BigCorey75]

good back workout today


pullups
10x3 felt better and better, about 4 sets i got 4 and on my first two i got 5

barbell rows
225x5
235x5
245x5
255x5
275x5

hammer strength
wide grip
405x6
405x6
405x6

close grip
405x6
405x6
405x6

moving up in weight next time maybe to about 425-450ish

dumbell rows
100x10
100x10
100x10

heaviest dumbell we have so i may just try and move up to 15 reps

hang clean
135x5
135x5
135x5
135x5

barbell curls
135x5 6 sets


tireing, the curls weere tough because i was beat


phil 4:13 i can do all things through christ who strengthens me....

[BigCorey75]

Lower back felt great today, still a tad sore but it felts its best in weeks

Deadlifts
365x1 10 sets
Felt good and strong today, now i just gotta get back over 500 to close in on 600


dynamic squats
225x2 10 sets
Good speed

Step ups
80x8 per leg
100x8
120x8
felt good doing this exercise but i lke it


one leg SLDL
100x6 per leg
100x6
100x6
very difficult to find proper balance, ima love mastering this lift

Bulgarian squats
135x8 per leg
135x8
135x8

hyperextensions
3x10


calf raises
750x25 total of 5 sets


great workout


phil 4:13 i can do al things through christ who strengthens me...

[BigCorey75]

another good chest shoulder, tricep workout

dynamic bench
225x3 good speed

dumbell bench press
100x12
100x12
100x12

incline dumbell bench press
100x10
100x10
100x10

dumbell flyes
70x8
70x8
70x8

dumbell shoulder press
70x10
75x8
75x8

side latrals
2 drops sets
40x10, 35x8, 30x8

over head dumbell tricep extensions
100x10
100x10
100x10



done and done


phil 4:13 i can do all things through christ who strengthens me...

[BigCorey75]

whew, took a week off for spring break, didnt get to crazy but i did get alot of rest surprisingly, even though i drank my self silly most of the time but man it felt great to get a week off i started getting agitated around thursday but i held off

so im switching my workout up a bit but it was good today

first part of my workout

incline bench press
265x3 10 sets

barbell rows
275x3 10 sets

4 hour break for class and such

second half

dumbell bench press
100x10 10 sets (didnt get my last three with 10 but i made all 100 reps)

reverse grip pulldowns
185x10 10 sets

dips
3x12 (failure)

dumbell rows
100x12
100x12
100x12


done and done

[BigCorey75]

Dear Lord i think i tried to kill myself today with legs

first part of the workout

Squats
365x3 10 sets
(felt good and felt strong

Sumo Deadlifts
315x 12 singles
(form felt off so i stayed lighter)


Second part 4 hours later

olymipic squats
225x10 10 sets
Dear god this was rough

SLDL
185x10 5 sets

Hyper Extensions
5x10


would have done calf raises but i dont think i could stand well enough to suport the weight but man this was great


phil 4:13 i can do all things through christ who strengthens me....

[BigCorey75]

worked my traps and shoulder girdle with explosive lifts today


hang cleans
185x5
185x5
185x5

power snatches
135x5
135x5
135x5

high pulls
185x5
185x5
185x5

snatch pulls
185x5
185x5
185x5

good day i think i popped my back in a weird way but it feels as if it will be ok

[BigCorey75]

good workout today, kinda limited due to muscle soreness

Bench press
(mid back was sore so i didnt have a good arch for support so i just stayed light
225x8 6 sets


Hammer strength Rows
495x3 10 sets
Felt good and heavy, this is now my new weight until i begin to toy with it

reverse grip bench
185x8
225x8
225x8


done and done, tommorw is a shoulders and arms day to the max so they are going to get worked good



phil 4:13 i can do all things through christ who strengthens me.....

[BigCorey75]

fridays workout was kinda free lanced i did some of everything mainly concentrated on curls and calf work


nothing to really document but other than i just did curls and calf raises until i could no longer lift my arms and barely walk



good day tho

[BigCorey75]

had a good day today, but i had to take it easy on my chest today because of nagging shoulder but it went well for the most part


incline bench press
275x3 10 sets
Got all reps good, let my shoulder rest and next week i go for 285
Barbell rows
275x3 10 sets
felt good as well, moving up to 285 next week also


bench press
225x5
225x5
250x5
chilled after that because of my shoulder i didnt want to push it and injure myself

Hammer strength rows
405x8
455x6 6 sets



Curls just did some random burn out sets

kept it basic and heavy today and it went well

my upper back is getting real strong and starting to fill out alot and get good and thick



phil 4:13 i can do all things through christ who strengthens me...

[BigCorey75]

Dammnit i hate my Back it just wont ****ing heal!!!!!


its letting me workout but not push like i want to, but i just made it basic and heavy like i like to but i wanted to be more intense


squats
405x3 10 sets

Sumo Dead
315x1 10 sets
(for some reason i just couldnt get any power out of the hole)

pause squats
315x5 3 sets

Good mornings
225x8 3 sets


calf raises
750x20 5 sets


had to cut a few sets off pause squats and good mornings because of my back but im trying to work through it..



phil 4:13 i can do all things through christ who strengthens me....

[BigCorey75]

damn i had to miss my workout yesterday because of my lower back spasming, i think ima just lay off it for a while until it heals, its going to kill me not being able to squat and deadlift but i think ima just bite the bullet and let my back heal


anyways here today chest and back workout


dumbell bench press
100x12 5 sets

hammer strength rows
495x5 5 sets

incline dumbell bench press
100x10 5 sets

Dumbell rows
100x12 5 sets

dips
5x12

dumbell curls
50x6 5 sets


done and done


phil 4:13 i can do all things through christ who strengthens me.....

[BigCorey75]

ok im switching my leg workout style up, im going to close stance squats and alot of unilateral work and higher reps ranges
First part of workout
olympic squats
225x8
250x8
265x8
275x8
275x8

Second part 3 hours later

dumbell step ups
100 (2 50 pound dumbells) 3x8 each leg

reverse lunges
135x10 5 per leg
135x10
185x10

standing Lunges
135x10 5 per leg
135x10
185x10

Good mornings
185x10
185x10
185x10

RDL
225x8
225x8
225x8

Bulgarian Squats
185x10 5 per leg
185x10


ended with 30 mins of cardio (finally getting on this ****) went 2.9 miles in 30 mins and burned 525 calories


whew done and done


phil 4:13 i can do all things through christ who strengthens me...

[BigCorey75]

another good workout today, as usuall i broke it up into two sessions


frist session

incline bench press
285x3 10 sets
new PR right there, i blew through the reps, next week it will be 295 or 300 depends on how i feel in the warmups


second session
im mixing it up with dumbells since we only have 100's i need to find better and new ways to fully fatigue my pecs as fast as possible


Alternating dumbell press
100x10 3 sets

1 and 1/2 rep dumbell bench press
100x6 3 sets

incline dumbell bench
100x8 3 sets

military press
135x8 3 sets

4 random sets of tricep exercises to failure



done and done, im enjoying this new stuff im trying and mixing it up with dumbells, felt good today



phil 4:13 i can do all things through christ who strengthens me....

[BigCorey75]

good back workout today i feel my back getting stronger and stronger each day, i love it


pullups
6x4

barbells rows
225x7
245x5
265x5
275x5
300x5

hammer strength rows
405x7
450x5
500x5
500x5
500x4

dumbell rows
100x12 each arm
100x12
100x12
i love these but hate the fact i dont have heavier dumbells next week ima try to get 15 reps per set

Barbell curls
135x6
135x6
135x5
135x5

hammer curls
50x6
50x6
50x5
50x4

ended with 30 mins on elliptical bunred my goal of 500 calories i got three days in a row hoepfully ima shoot for 5 days a week



phil 4:13 i can do all things through christ who strengthens me....

[BigCorey75]

good back workout today i feel my back getting stronger and stronger each day, i love it


pullups
6x4

barbells rows
225x7
245x5
265x5
275x5
300x5

hammer strength rows
405x7
450x5
500x5
500x5
500x4

dumbell rows
100x12 each arm
100x12
100x12
i love these but hate the fact i dont have heavier dumbells next week ima try to get 15 reps per set

Barbell curls
135x6
135x6
135x5
135x5

hammer curls
50x6
50x6
50x5
50x4

ended with 30 mins on elliptical bunred my goal of 500 calories i got three days in a row hoepfully ima shoot for 5 days a week



phil 4:13 i can do all things through christ who strengthens me....

[BigCorey75]

good leg day, im getting more used to unilateral movements and olympic squats


Olympic Squat
225x8
275x6
315x5
315x5
315x5

Good Mornings
225x8
225x8
225x8

Step ups
110x6 per leg
140x6 ""
140x6
140x6

RDL
225x8
225x8
275x5

1 and 1/2 rep squats
225x6
225x6
225x6

Hyperextensions
3x8 w/ 45 pound plate

Bulgarian Squats
135x6
185x6
185x6
185x6

calf raises
710x20
800x20
800x20
800x20
800x20
800x20


good day


phil 4:13 i can do all things through christ who strengthens me...

[BigCorey75]

failry simple workout today, short sweet and to the point, still coming down from last night, crazy times...


bench press
225x10
245x5
275x5
285x5
300x5
315x5

incline dumbell bench
100x10
100x10
100x10
100x10

reverse grip bench
225x8
225x8
225x8

done and done


phil 4:13 i can do all things through christ who strengthens me...

[Stumprrp]

dude...

my first time in here and i am scared, you are a friggin MONSTER!!

how are hammer strength rows done? i know its a machine but how does it work.

[BigCorey75]

dude...

my first time in here and i am scared, you are a friggin MONSTER!!

how are hammer strength rows done? i know its a machine but how does it work.


Ha ha ha ha , thanx for checking out my journal man



hammer strength rows are on of my favorite back exercises because it allows me to hammer my upper back without killing my lower back after an exercise like bent over barbells rows.


its pretty muhc a machine where to load plates on to the bottm of these handles, and you sit on it grab the handles and pull back, its pretty much like doing a row in a seat with your chest brace on a pad, i love it, and its a great machine

[BigCorey75]

hmm didnt have time to do my leg workout today so i just did my bench workout which is alot shorter, i knocked it out in just over an hour, with some good numbers as well


incline bench press
295x3 10 sets
got all of them, i think i may have had a bit of help on the last few reps or so, so next week ima only go up to 300 next week

this took alot out of me and i had imited time

Dumbell bench (1 and 1/2 rep style)
100x6 4 sets

Reverse grip bench
225x6
225x5
225x5


done and done


phil 4:13 i can do all things through christ who strengthens me.....

[Stumprrp]

SICK INCLINES!! yeah dude i know what you are talking about now i went to a big Golds gym and they had all that stuff, i liked the high and low pulls alot, but 3 plates on those is rather easy and 3 plates on barbell row is not easy lol.

[biggimp]

good squatting but damn man your bench strength is insane! whats your bodyweight/height now?

[BigCorey75]

SICK INCLINES!! yeah dude i know what you are talking about now i went to a big Golds gym and they had all that stuff, i liked the high and low pulls alot, but 3 plates on those is rather easy and 3 plates on barbell row is not easy lol.

Yeah man i love those back machines, they help save my lower back and allow me to hit my upperback but we only have one like that at my school but next year they are rennovating it with a bunch of new equipment


barbell rows are definetly a staple in my back routine, i will keep them

[BigCorey75]

good squatting but damn man your bench strength is insane! whats your bodyweight/height now?


Yeah im rather upset with my squatting because of my back situation, i definetly know im supposed to be back around 500 pounds for workout weights now, but ima just change it up for a while and see what happens.


im kinda built for benching my arms arent that short because i have a normal seam length for a person my height but i have a barrel chest and upperbody strenght is pretty natural for me as well


and im 6 foot and hover between 265-270

[BigCorey75]

had a good leg workout today


olympic squats
315x5 6 sets
most weight and sets ive done this style

good mornings
225x8
245x8
265x5
275x3

step ups
140x5 per leg
150x5
170x5

RDL
225x8
275x6
275x6
275x6

hyperextensions
bw/45 pound plate
3x8

bulgarian squats
185x5 per leg
185x5
185x5


had to time to do calves, will do them tommrow

phil 4:13 i can do all things through christ who strentghens me....

[BigCorey75]

good leg work today

starting to try and get a bit heavier on my olympic squats


olympic squats
315x5
335x5
345x3
365x3
365x3
365x3
365x3

Sumo Deadlifts
315x1
335x1
345x1
365x1
385x1/ 3 sets

1 and 1/2 rep olympic squats
225x5/ 3 sets

Good mornings
225x8/ 3 sets

bulgarian squats
185x5 each leg/ 3 sets

hyper extensions
bwx10
bw+45 x8/ 2 sets

calf raises
800x20/6


done and done



phil 4:13 i can do all things through christ who strengthens me...

[biggimp]

good squat workout and great bible verse
i have it tattooed on my leg.

[BigCorey75]

good squat workout and great bible verse
i have it tattooed on my leg.


I have it tattooed on the back of my right shoulder above my cross on the back of my arm

[BigCorey75]

good chest workout today

incline bench press
300x3/ 10 sets needed help on my last set for a few reps

1 and 1/2 rep dumbell bench press
100x5/ 3 sets

Floor press
275x4
275x4
275x4
275x3

reverse grip bench press
225x5
225x5
225x5

military press
135x8/ 3 sets


done and done


phil 4:13 i can do all things through christ who strengthens me....

[BigCorey75]

added some new wrinkles in my back training today and i liked them alot


barbell rows
225x8
225x5
275x5
285x5
295x5
300x3
300x3
300x3
275x5

rack pulls (never done these before but me likey)
315x1
365x1
405x1
425x1
455x1
475xmissed
405x1/ 3 more singles

hammer strength rows
wide grip
495x5/ 3 sets
close grip
495x5/ 3 sets

high cable rope pulldowns (new exercise)
125x8
150x6/4 sets
(great pull and stretch in the lets, im ef keeping this in my routine

high cable rope rows (new as well)
100x8
120x6/4 sets
another good new exercise im adding to my routine

dumbell rows
100x10/ 3 sets

barbell curls
135x5
135x5
135x4
135x4
135x5

dumbell cursl
50x5
50x5
45x6
40x6
35x6

done and done

glad to find some new exercises to throw into my routine that i like


phil 4:13 i can do all things through christ who strengthens me...

[biggimp]

you have awesome arm and back strenght.

[BigCorey75]

My back has been my best responding bodypart this year, its been getting alot stronger and noticably more thicker in the mirror, now i just have to manage to discipline myself more to strip some of this fat off, and to get my biceps to grow....lol

[biggimp]

yeah my biceps are my slowest growing body part by far. not too worried though...

[KevinStarke]

Daman man thats some strong rowing

[BigCorey75]

Big Gimp: yeah mine are definetly overpowered by the size of my triceps, but they also have not recieved the attention my triceps have over my working out, i mean ive focused on my tris (for football) a hell of alot more than my biceps, and now its geting rough for me to keep a constant bicep routine, today they are sore which is good for me, its hard to get my biceps sore, i know they say dont judge workouts by soreness but i like the fact they are sore which means to me i got some quality work done for tem

Kevin: yeah im trying to get my barbell rowing strengthe equal to my benching strength i still have a few more pounds to go before i can handle the same weight but they are definetly alot closer together. its been really thickening up my back, i concentrate on numbers and moving more and more weight and the muscle just keeps growing

[BigCorey75]

good leg workout, kept it basic and simple


Box Squats
275x3/ 10 sets
im going to put these back in my routine for a while felt good

Deadlifts
315/ 12 singles
felt good but im definetly taking it slower on these

olympic pause squats
225x5/ 3 sets

Good mornings
225x8/ 3 sets


done and done, i had to almost drag myself out of the gym, leg training is tough, but i like it


phil 4:13 i can do all things through christ who strengthens me

[BigCorey75]

good chest day today got some good dumbell work done

alternating dumbell bench press
100x10/3 sets

incline dumbell bench press
100x10/3 sets

1 and 1/2 rep dumbell bench press
100x5/3 sets

dips
3xfailure

military press
135x5
155x5
165x5
185x5/2 sets

side laterals
40x8/4 sets


done and done


phil 4:13 i can do all things through christ who strengthens me...

[BigCorey75]

Good back workout today, nothing too crazy but i got some work in in about an hour

wide grip pull downs
200x5
220x5
240x5
240x5
240x5

behind the head pulldowns
200x5
220x5
220x5

reverse grip pulldowns
200x5/3 sets

the just a bunch of randome bicep work util i reached failure

done and done


phil 4:13 i can do all things through christ who strenthens me...

[BigCorey75]

good leg workout today

olympic squats
315x6
315x6
315x6
335x6
335x6
335x6

sumo deadlifts
365x 10 singles
good pulls alaround

good mornings
225x8
245x5
275x5

rock bottom pin squats
225x5
275x5
275x5

calf raises
800x20 5 sets


done and done

phil 4:13 i can do all things through christ who strengthens me

[BigCorey75]

no one in the gym today i felt comfortable with spotting me so i stuck to dumbells, still got a good workout


dumbell bench
100x12/ 6 sets

incline dumbell bench
100x10/5 sets

dips
5xfailure

military press
135x8
155x8
155x8

side laterals
35x8
40x8
40x8

over head tricpe extensions
100x10
120x10
120x10


done and done


phil 4:13 i can do all things through christ who strengthens me...

[KevinStarke]

Strong pressing session man, awesome db bench.

[BigCorey75]

yeah thanx, i just wish we had some heavier dumbells, our schools gym only goes up to 100s

[KevinStarke]

ouch. The gym i'll be lifting at this summer goes up to 120's.

[BigCorey75]

yeah my gym back home goes up to 120's as well, one day i hope to push 200 pounders, that will be a great day


good back workout today

barbell rows
225x6
245x6
265x6
had to cut it short because my lower back started acting up again, which sucks because my back was ready to go and move some weight

high cable rope pulldowns
115x8
130x8
145x6
165x6

hammer strength rows
405x8
455x6
455x6
455x6

chest supported dumbell rows
90x6
90x6
90x6
another new exercise i tried that i now like and will remain in my routine

rope cable rows
145x8
175x8
175x8
175x8

one arm dumbell rows
100x10
100x10
100x10
100x10

dumbell curls
50x6 4 sets

superset
dumbell curls 40xfailure w/ 100xfailure 5 total sets

good work today, i just need my back to get fully healed


phil 4:13 i can do all things through christ who strengthens me...

[KevinStarke]

Yeouch 200's in each hand is pretty crazy, the only guy i've met in person who could do sets with them was Big Lou at the gym I used to train at, had a 525 lb RAW bench though. Strong backwork there awesome rows.

[BigCorey75]

alot of top tier body builders use them such as ronnie and a few others, yeah i hope to one day bench close even if not more than 600 pounds so this just seems natural to be another goal

[BigCorey75]

today was kinda random, i usually do legs on thrusdays but my lower back was bothering so i did a kinda go as i feel upperbody workout

dumbell pullovers
90x10 4 sets
first time doing these in about 2 years, tremendous pull on my abs

floor press
300x4/ 4 sets

reverse grip bench press
225x8
225x8
245x6
275x3

reverse grip incline bench
135x10
185x8

superset
front raises & side laterals 3 sets of 8 each 30 pound dumbells

hang cleans
135x5/ 3 sets

dumbell hammer curls
40x10/5 sets


done and done, i kinda just went around and saw and conquered


phil 4:13 i can do all things through christ who strengthens me...

[KevinStarke]

Interesting workout, how do you like reverse grip benches.

[BigCorey75]

i like them, my wrist are still geting a bit used to it, it takes some time and som elfexibilty practice, but once you find your groove i like doing them, just a nice wrinkel and a good exercise

[BigCorey75]

whew took a week off again, it has been another 6 weeks and i just finised my week off

usually i do my leg workout today but my back was bothering me so i just did my bench workout and it went well i did alot more than i expected

benchpress
225x10
250x5
275x5
285x5
300x5
315x5
325x3
335x1
350x1
365xmissed
believed i would have gotten it, but i had no idea early during the workout i would be trying to go this high, i just felt really good after the 315 sets i decided to keep going to see what i could have gotten, i believe if i would have not expended energy in the earlier sets i could have gotten 385-95 ish

incline bench (no spotter so i did what i could)
225x5
245x5
255x5
265x5
275x3(wanted 5 but no spotter so i just racked it)

standing behind the neck press
135x8
155x5
185x5
205x5

military press
205x5
205x5
205x5

floor press
275x5
295x3
295x3

close grip bench press
225x6
225x6
225x5

done and done


phil 4:13 i can do all things through christ who strengthens me...

[biggimp]

where you been at?

[BigCorey75]

man i havent worked out in over a month

i took a week off during finals and then my job search started, and that took up alot of time and my school gym was closed and i had to go back home for the summer and i finally got a job and now im getting a memebership and should be back in the gym by next week if not by the end of this week it may take a few weeks to get back to my form


ha ha this morning when i was at work since it was raining we werent going to do any work (construction job) me and this other guy did about 10 sets of dips on the handles of a big saw machine, so i guess i kinda worked out today...lol

[WBBIRL]

Crazy strength man, your a strong bastard.

[BigCorey75]

yeah man thanx but im sure they will be down a bit when i go back in the gym, because ive been away from them for so long, im starting to get very agitated because i havent been lifting, withdrawl symptoms if you will....lol

[BigCorey75]

YEAA!!!! YEAA!!! YEAA!!!! IM BACK IN THE GYM YEA!!!!!


yeah well today was y first day back and i got right back to my routine and id my saturday back workout, my poundages were down but not as much as i thought they were going to be..

barbell bent over rows
225x8
245x5
255x5
265x3 (bad set up)
265x5

T-bar rows
135x8
175x6
175x6
175x6

hammer strength rows
315x8
365x8
405x6
405x6
405x6

rack pulls
315x1
335x1
355x1
365x1
385x1
405x1 8 singles here

back felt good and set ups were all good

high hammer strength rows
225x8
315x6
315x6

dumbell rows
100x10
110x10
110x8


today felt good, i made it a rowing day, my next back day which will be wednesday will be m vertical pulling day


phil 4:13 i can do all things through christ who strengthens me...

[biggimp]

its great to be back huh?

[BigCorey75]

yes, yes it is...

[BigCorey75]

Dear lord, i almost killed myself today with legs but it feels great

Good mornings
225x5
225x5
255x5
255x5

squats
(starting over from scratch and not going to parralell but past it)
225x5
275x5
315x5
335x5
335x5
335x5

sumo deadlifts
335x1 10 singles

squat press
600x10
700x10
800x10

calf work, just some random calf raises and seated calf raises until failure


had to hobble out of the gym and my leg was shivering on the clutch of my stick shift, interesting ride home


phil 4:13 i can do all things through christ who strengthens me...

[biggimp]

i hate driving a stick with jello legs. good atf squats man, thats some big weight!

[BigCorey75]

yeah my ass and quads are feeling them today


good chest day tonight

bench press
225x5
245x5
255x5
275x5
285x5
300x3 prob could have gotten 5 but i didnt trust my spotter, he was there more for the lift off


incline bench
225x5
245x5
245x5
245x4

decline bench press
225x5
245x5
245x5
could have gotten another set or two but the rackng and un racking was bothering my shoulder

behind the neck push press
135x8
155x5
185x5

push press
185x5
185x5
185x5

dips
3xfailure

dumbell overhead extensions
90x10
100x8
100x8


done and done


phil 4:13 i can do all things through christ who strengthens me....

[Saint Patrick]

Awesome lifting sessions in here, Corey. What are Bulgarian squats?

[BigCorey75]

bulgarian squats are a form of lunges where you dont move around much but hurt alot and work well


either get a dumbell, barbell, which eevr you choose to use, i go with a shurg machine because i use them at the end of a workout and i dont want to worry about balancing a barbell


stand infront of a bench or box, rest one foot on the box behind you and extend one foot out infront of you and you lower yourself down in the motion of a squat or lunge. make sure you go deep and all the way up, and dont lock out and keep tension on it, it totall kills the quads and glutes even more.

[WBBIRL]

You move big weights, so you know what your doing and im with you on the trust thing but...

If your attempting a weight, chances are the weakest person in the gym could spot you. Even if you miss you should be able to move 90-95% of the weight.

Im the same way though, had a few mishaps with some heavy negatives and now theirs only one person Ill let spot me when I know theirs a chance I could bomb it out totally.

[BigCorey75]

You move big weights, so you know what your doing and im with you on the trust thing but...

If your attempting a weight, chances are the weakest person in the gym could spot you. Even if you miss you should be able to move 90-95% of the weight.

Im the same way though, had a few mishaps with some heavy negatives and now theirs only one person Ill let spot me when I know theirs a chance I could bomb it out totally.


yeah ive had shoulder injuries from people that dont know how to spot they either A. pull the bar up to fast and not let me work, B. not know when to get the damn bar off of me, or C. (which i hate the worse) a combo of both, they will pull the weight up real fast then rapidly let go, which sends the bar back down unexpectedly, and ive been hurt all three ways before, not fun, i think i had te guy there mainly to give me the lift off


i think ima make a post about how to spot people, because its a tremendous pet peeve with me and a huge safety issue as well

[BigCorey75]

whew i torn up my back something nice tonight


it was the vertical pulling night


lat pulldowns
150x8
180x8
200x8
220x6
220x6

behind the head pulldowns
180x8
200x6
200x6
200x6

reverse grip pulldowns
180x8
200x6
200x6
200x6

hang clean
135x5
155x5
185x5

power snatch
135x5
135x5
135x3

snatch grip high pull
135x5
155x5
165x5

clean grip high pull
155x5
155x5
155x5

pullovers
95x8
115x8
135x6
135x6
135x6

cable rope high pulls
120x8
120x8
120x6

barbell curls
100x8 5 sets

dumbell curls
50x5 3 sets


done and done , im beat and my back is sore

phil 4:13 i can do all things through christ who strengthens me...

[BigCorey75]

another brutal leg day


Deadlifts
315x1
335x1
355x1
365x1
385x1
405x1 5 singles

my explosion off the ground felt good tonight and my back held up well


olympic squats
225x8
255x8
275x6

good mornings
225x6
225x6
250x6

Zercher squats
135x8 3 sets
these felt good and hit areas of my legs that usually dont get worked on exercises like that so im defiently adding these

leg curls
130x10
150x8
150x8

hack squats
225x8
315x6
315x6

leg press
750x10
750x10
quads began to lock up so i called it quits

calf work, i pretty much did this brutal calf superste which smoked the **** out o them


done and done


phil 4:13 i can do all things through christ who strengthens me...

[KevinStarke]

Awesome workout man, great pulling.

[BigCorey75]

thanx man my goal is to get my deadlifts and squats back into th 600's my squat was over 600 last spring but in febuary i had a back injury which slowed me down. my deadlift approached 600 (575) when i was a senoir in HS but i layed off of them for a while which im regretting because i could be moving some serious weight

[BigCorey75]

good bench workout on friday

dumbell bench press
100x8
110x8
120x5
120x5

incline dumbell press
100x8
100x8
100x8

decline dumbell press
100x8
110x8
110x8

hammer strength benc press
225x8
275x5
275x5

hammer strength decline press
315x5
315x5
315x4

dips
4xfailure

one arm dumbell press
60x8
65x5
70x5

cable flyes
3x failure w/ 100

Compound Set:
rope pressdowns/ over head extensions 100x8 4 sets

done and done


phil 4:13 i can do all things through chirst who strengthens me...

[BigCorey75]

ahh dammnit, my back is at it again

i think im taking a vow off squatting and deadlfiitng for the summer and really pound away at the leg press and hack squats to give my lower back a rest


anyway heres my leg routine today

good mornings
225x5
235x5
245x5
255x5
275x5

squats
315x3
315x3
stopped because my back was bothering me

hack squats
315x5
365x5
405x5
455x5

leg press
600x5
700x5
800x5
900x5
900x5

squat press
700x5
800x5
900x5
900x5

seated leg cursl
135x8
150x8
150x8

lying leg curls
150x8
150x7
Hammies becagn locking up..


calf raises
a bunch of dirrente routines which had them burning good


phil 4:13 i can do all thigns through christ who strenthens me..

[Time+Patience]

What's going on BigCorey, you're diong nicely with the strength, hopefully you hit all the goals you are looking to achieve.

[KevinStarke]

Craaaaaaazy leg volume and strength man.

[BigCorey75]

Time+Patience- yeah i am reaching my goals in strength wise everywhere except in my legs primarily because of my lowerback, but im planning on fixing that with more leg press work and unilateral work to take the stress off my lower back.

the only problem im having is getting this bodyfat off, but i know why, my diet hasnt been like i want it, but ive now started to get more strict on it and i can already tel i dont feel as full and stuffed as i usually do so im hoping the pounds will begin to fall off

but my muscles are growing like i want, now especially with my new shake and ability to get 300 grams of protein a day for about the last 10 days and i feel good.

Kevin Starke- yeh over the years in football my body is used to high volume naturally, many people cant handle the volume i do but its enjoyable for me i like to workout, im not one of those people who say "if i can do it in 30 mins i would" because i enjoy the act of working out as much as the results.

[BigCorey75]

good chest day today, 2nd week of acclimation went well next week i go back to the 10x3 scheme

incline bench
225x5
235x5
245x5
255x5
275x5

bench press
225x5
275x5
300x3
315x1
325x1

decline bench press
225x5
245x5
275x5
275x5

reverse grip bench press
135x8
185x8
225x5
245x5

behind the head push press
135x5
185x5
185x5
185x5

Dips
3xfailure

cable chest flyes
100xfailure 3 sets

incline close grip bench press
135x8
135x8

reverse grip incline bench
135x6
135x6

one arm reverse grip cable pulldowns
70x6
70x6
70x6

rope extensions
70x8
70xfailure
70xfailure

[BigCorey75]

good chest day today, 2nd week of acclimation went well next week i go back to the 10x3 scheme

incline bench
225x5
235x5
245x5
255x5
275x5

bench press
225x5
275x5
300x3
315x1
325x1

decline bench press
225x5
245x5
275x5
275x5

reverse grip bench press
135x8
185x8
225x5
245x5

behind the head push press
135x5
185x5
185x5
185x5

Dips
3xfailure

cable chest flyes
100xfailure 3 sets

incline close grip bench press
135x8
135x8

reverse grip incline bench
135x6
135x6

one arm reverse grip cable pulldowns
70x6
70x6
70x6

rope extensions
70x8
70xfailure
70xfailure

[BigCorey75]

good chest day today, 2nd week of acclimation went well next week i go back to the 10x3 scheme

incline bench
225x5
235x5
245x5
255x5
275x5

bench press
225x5
275x5
300x3
315x1
325x1

decline bench press
225x5
245x5
275x5
275x5

reverse grip bench press
135x8
185x8
225x5
245x5

behind the head push press
135x5
185x5
185x5
185x5

Dips
3xfailure

cable chest flyes
100xfailure 3 sets

incline close grip bench press
135x8
135x8

reverse grip incline bench
135x6
135x6

one arm reverse grip cable pulldowns
70x6
70x6
70x6

rope extensions
70x8
70xfailure
70xfailure

[Time+Patience]

Do you work out late? I see your posts have been around 1 AM

Yea man you do a lot of volume, I couldn't do it man. I'd be so fatigued. I wouldn't be able to hang with you.

[WBBIRL]

Espically if you did all that 3 times in a row

[BigCorey75]

ha ha ha ha my comp was acting up and some how made me post it three times, and yeah i usually get out of the gym around 1100ish sometimes later


heres my back workout today, i got all of this done in about 1 hour and 15 mins i kept my rest under 1 min per set

lat pulldowns
180x8
200x8
220x6
220x6

behind the head pulldowns
200x5
200x5
200x5

reverse grip pulldowns
200x6
200x6
200x5

chest supported dumbell rows
75x5
75x5
75x5

hammer strength rows
315x8
365x8
405x5
405x5

rope cable rows
150x10
180x8
200x8
220x6

rope cable pulldowns
80x8
100x8
120x8
130x8

pullovers
135x5
135x5
135x5

dumbell curls
35x8
45x6
45x6
55x4

hercules curls
40x8
40x8
40x6

rope curls (drop set)
100x10, 80x10, 60xfailure 3 sets

reverse grip curls
50xfailure 3 sets

i was moving like i was on crack, kept a good pace


phil 4:13 i can do all things through christ who strengthens me...

[WBBIRL]

Thats crazy #'s for the volume, I know you like the volume but dont you think you could work on muscular recuritment more if you went shorter and heavier on some reps???

Then again I dont know exaclty what your goals are either.

[BigCorey75]

what exactly do you mean by shorter and heavier on some reps? im a bit confused as to what you are saying.


i got my best gains when i was on he 10x3 rep scheme earlier this year and im going to begin with that next week. 10 sets of 3 reps and increase the weight by 5 pounds a week, but i usually go heavy on stuff, in fact im thinking of adding variety, like 2 heavy exercises in the 10x3 and 5x5 fashion then the rest exercises are taken to failure, and failure should be reached within 8-12 reps ima see how it works, that way i can get the best of both worlds

the strength and density on heavy weights andthe fullness of the "higher" reps

ill have to see how it goes

[BigCorey75]

this wasmy first leg workout with out any form of free squats or deadlifts in over 5 years and i think that was only like 3 workouts but it went well i believe and i got some good work in


Squat press
200x10
300x10
400x10
500x10
600x10
700x10
800x8
900x8
1000x5

hack squats
225x10
315x8
365x8
405x8

leg press
600x10
700x10
800x10
800x10

seated leg curls
120x10
140x10
160x10

calf work, still doing my giant set and it seems to be working well


done and done


phil 4:13 i can do all things through christ who strengthens me...

[WBBIRL]

10x3 is good, your doing enough intensity I guess after all lol. Its just the volume you can handle amazes me, I would die lol.

[BigCorey75]

man after working out with my highschool coaches, our offseason was basicaly a torture test and see how much you can take ive built up a good base to handle some volume and ive kept it the same way, i like working out, going to the gym is like my therapy, it my hangout spot.


some people go home and have a beer, i go home and go to the gym and it relieves all my stress


so ive kept the ability to handle the volume and its worked for me i tried going low volume but it didnt work to well, i actually like the act of working out and not just the results

[BigCorey75]

good chest day today


dumbell bench press
100x8
110x8
120x5
125x6

incline dumbell bench
100x8
105x5
105x5

incline hammer strength bench
315x5
275x5
275x5

decline hammer strength bench press
315x7
315x7
315x7

dumbell shoulder press
50x10
60x10
70x8
70x8

side laterals
40x8 3 sets

rope extensions
80x10 4 sets


phil 4:13 i can do all things through christ who strengthens me..

[WBBIRL]

Very good day.

I seem to have very poor muscular endurance, which may be tied to the fact I have very poor overall endurance. Reps were never my deal, with my maxes being much higher then my reps at lower weights would suggest. Perhaps its just my level of physical fitness???

[Goodwinm]

whats squat press??
i assume its not like a back squat. cuz u put up 5 reps of 1000lbs lol

[BigCorey75]

Very good day.

I seem to have very poor muscular endurance, which may be tied to the fact I have very poor overall endurance. Reps were never my deal, with my maxes being much higher then my reps at lower weights would suggest. Perhaps its just my level of physical fitness???

Yeah well i have good muscle endurance becauseof my highschool weightlifitng coach. He had me on the german volume training way back before i knew what it was

before we touched a weight in the weight room we went out on our patio and did 320 total pushups in the 70,60,50... all the way down to 10 in this fashion along with 250 crunches in sets of 50 between all the sets of pushups

then we went and worked out during our 4th period, a total of about 7 stations then we'd go back out on the patio and do the 320 pushups, 250 crunches routine, then on top of that if you expected to start you went to our after school workout sessions for about another hour of lifting which was more heavy basic stuff monday would be groups of linemen squatting at the rack for about 10 or so sets, wednesday was bench day, and friday was a huge circuit where we went through every single station non-stop, that was brutal

i also worked out with him during the summer

our workouts consisted of 10x10 on bench press w/ 225, 3x10 close grip, 3x10 reverse grip, 3x10 incline bench, 3x10 military press, 3x10 upright rows, 3x10 tricep extensions, 3x10 bicep curls we did that 3 times a week on monday wednesday and fridays, and on tuesday and thursdays we just squatted for about 2-3 hours, totalling about 15-20 total sets followed up by some leg curls

so yeah this is how i built my base of my first 4 years of working out, now i still can handle the volume and now im good at figuring out what works for me and this does

[BigCorey75]

whats squat press??
i assume its not like a back squat. cuz u put up 5 reps of 1000lbs lol


its basically a variation of the leg press, instead of being on a fixed sled its on an angles arc so its more of a natural squatting motion i like it it feels very smooth

[Goodwinm]

its basically a variation of the leg press, instead of being on a fixed sled its on an angles arc so its more of a natural squatting motion i like it it feels very smooth
ahh i would of imagined it to be a little like a leg press.
nice pressing on it though dude!

[Stumprrp]

great chest day

[BigCorey75]

great chest day


yeah those are the hevaiest dumbells in my gym here at home, my goal is to be repping those for 10-12 total reps for about 3-4 sets, the same with 1000 pounds on the leg press for 10-12 reps, maybe more

[BigCorey75]

another good leg work


squat press
800x5
900x5
1000x5
1100x5
1100x5

hack squats
315x5
405x5
455x5
500x5
500x5

leg press
800x8
900x5
1000x5
1000x5
800x10

hyperextensions
3x12

RDL
135x10 3 sets

calf work, 15,8,8,8,8, burn out, 2 sets

phil 4:13 i can do all things through christ who strengthens me...

[KevinStarke]

Crazy weight and crazy volume as usual, awesome workout man.

[BigCorey75]

yeah im getting more used to the leg press and such i like the fact i can pound my legs and save my lower back


btw my friend did squat 605 at 165 and he did it last spring when we were maxing out for testing, btw were in college and we wnet and compared it to his weight class in powerlifting and saw he was in the elite category

[BigCorey75]

yet another good benching day

bench press
300x3 10 sets
got al reps very smoothly, may jup to 315 next week

incline bench press
225x3
245x3
255x3
275x3
275x3

decline press
225x3
245x3
275x3
300x3

pin press
225x3
275x3
300x2
300x2

military press
140x8 2 sets

behind the head press
140x8 2 sets

rope tricep extensions
70x8
80x8
90x8


done and done

phil 4:13 i can do all things through christ who strengthens me...

[Goodwinm]

you total beast! Great benching! and awesome millies there man!

140 x 8 for 2 sets! Simply wonderful! hehe

keep this **** up!

[BigCorey75]

ha ha thanx, normally i can handle much heavier weight, its was light but because my shoulders were so spent after earlier work that all i can muster


if i was fresher i can handle in the upwards of 225 for reps, but i was kinda tired and just and tried to go and get a good pump in the shoulders

[BigCorey75]

good back ay today

assited pullups
4x8

lat pulldowns
180x10
200x10
220x8
240x6
250x5

behind the head pulldowns
200x8 3 sets

hammer strength rows
315x10
405x8
405x8
405x8

iso lateral high rows
225x10
315x8
315x8
315x6

cable rope rows
200x8
200x8
200x8
200x8

high rope pulldowns
100x10
120x10
140x10
150x8
150x8

reverse grip pulldowns
160x10
180x8
200x6

barbell curls
80x10
90x8
100x6
100x6
100x5

dumbell curls
45x5
45x5
45x5

reverse grip curls
50x10
60x10
70x8

cable curls
1x failure

done and done


phil 4:13 i can do all things through christ who strengthens me...

[WBBIRL]

OMFG beast lat pulls... thats nutty lat strength. Vid please... so I have soemthing to watch while I cry in the corner.

[BigCorey75]

ah thanx man but its not where i want it to be, one day soon i hope to be able to replace lat pulldowns fully with pullups then i will know ive accomplished something and my lats will be huge then

[WBBIRL]

250x10 on lats is ****en huge, I dont care if your ever able to do that. You lat pull more then some on here can bench.

[BigCorey75]

ha ha ha if i did it 10 times id be tring to work more on pullups..lol, but thanx for the complimet anyways.

my goal is to be able to "do' pullups. what i consider do is being able to walk into the gym and rip off a set of 10 or more reps, i counquered dips a few years ago, now i have to place them at the end of my workout for a good finisher for my chest.

i plan to make pullups a mainstay in my back workout and the first exercise, one day i would love to be able to do pullups with weights attached.


anyways here is tonights leg workout

leg press
400x15
500x15
600x10
700x10
800x10
900x10
1000x8 (tried for 10 but i was spent)

hack squats ( all reps very deep, damn near ass to calfs, my hams touched my calfs)

300x10
315x10
365x10
405x8
These were tough

squat press
600x10
700x10
800x10
900x10

good mornings (very light)
135x10 3 sets

leg curls
160x10 3 sets

calf work, just pumped the **** out of them


phil 4:13: i can do all things through christ who strengthens me...

[Goodwinm]

damn impressive hacks man!
how do you get so low?

[BigCorey75]

hip flexibility, i worked on it so much for football and they have stayed loose and flexible, plus my hamstrings are pretty large so when they touch my calfs the tops of my thighs are just past paralell, but if i had gone about 3 inches deeper i would have hit the safety pins...lol


i can usually tell when i go that low because i feel my glutes kick in real hard and i push up through them to get power out of the hole, plus it wil help me get a nice ass...lol

[BigCorey75]

tonights workout was short, sweet and intense


dynamic bench
185x3 9 sets, 3 grips
(speed was good, ima do another week at 185 before moving back up to 225)

dumbell bench
125x5
125x6
125x5
125x5

incline dumbell bench
110x6
115x5
115x5
115x5

dips
4xfailure

side laterals
35x10 3 sets


curls: i just did them until i could barely move my arms


phil 4:13 i can do all things through christ who strengthens me...

[Goodwinm]

awesome working man! And i wish I was able to go really low on hack squats. Im sure each time i do them i'll be able to go further. (might even encorprate some sort of stretchin routine aswell)

[BigCorey75]

be sure to do the stretching at the end of the workout, if you stretch before a workout it actually makes you weaker. when your muscles are stiff in the begining they have alot more spring power and when you load them (lowering the weight) they build up more power and you can lift more weight.


when you stretch you get rid of this stiffness in which you lose some of that spring power to lift more weight



so stretch afterwards, take it slow and strtech for about 30 mins it will help you in the long run, it has helped me a ton

[Goodwinm]

be sure to do the stretching at the end of the workout, if you stretch before a workout it actually makes you weaker. when your muscles are stiff in the begining they have alot more spring power and when you load them (lowering the weight) they build up more power and you can lift more weight.


when you stretch you get rid of this stiffness in which you lose some of that spring power to lift more weight



so stretch afterwards, take it slow and strtech for about 30 mins it will help you in the long run, it has helped me a tonthnks man :) Yes i know not to stretch before workout. Stretching cold muscles is rediculous. Stretching warm muscles is what ill do! :D

[BigCorey75]

Groovin on a sunday afternoon

got a good worou in today, didnt follow a set routine just did alot of back and bicep work, ended up good

hang cleans
135x5
155x5
175x5
185x5

power snatches
135x5 3 sets

high pulls
135x5
155x5
185x5

snatch grip high pulls
185x5
185x5
185x4

lat pulldowns
200x10
220x8
250x6
250x6

cable rows
200x10
230x8
250x5
250x5

behind the head pulldowns
200x8
220x8
240x6

cable rope pulldown
120x10
135x10
150x8

hammer strength rows
315x8
365x8
405x8

hammer strenght high rows
315x8
315x7
315x7

dumbell curls
45x8 4 sets

supersets
barbell curls 80x10, hammer curls 30x failure 3 sets

rever grip curls
65x10 3 sets


done and done


phil 4:13 i can do all things through christ who strengthens me...

[BigCorey75]

dear lord i need to go and get examined before my leg workouts to understand why i put myself through some of this


squat press
warm up: 300x10, 400x10, 500x10, 600x10

workout
800x5
1000x5
1100x5
1100x5
1100x5
1150x3
1100x3

hack squats
315x5
365x5
405x5
455x5
495x3

leg press
800x5
900x5
1000x5
1000x1 (quads were dead)

good mornings
135x10 5 sets

SLDL
135x10 3 sets

calf work

alot of calf presses and calf raises, there sore as hell now


phil 4:13 i can do all things through christ who strengthens me...

[Goodwinm]

holy **** on the hack squats!! damn!
your legs must have been pretty minced after this pounding!

[BigCorey75]

yeah they were, my job is the ultimate active recovery, i walk a ton on my job and had walked out all the sorness by noon

they feel good now, but im not putting weight on them until thursday

[BigCorey75]

kinda weird chest day but it ended well


started kinda slow, didnt have as much energy as i usually do, wanted to do 10x3 but i didnt feel the energy to do it but i made off well, speeding it up because of time and still got some good work in, in just over an hour

bench press
225x5
275x5
285x5
300x5
315x3

incline bench press
225x5
235x5
245x5
255x5

decline bench press
225x5
255x5
275x5
295x5

1 and 1/2 rep incline bench
135x5
185x5
185x5

1 and 1/2 rep bench press
225x5
225x5
255x4

(i just added those in kinda spontaneously, glad i did they killed my pecs)

military press
135x8 4 sets


done and done


phil 4:13 i can do all things through christ who strnegthens me..

[BigCorey75]

good back night tonight

lat pulldowns
200x5
230x5
250x5
250x5

behind the head pulldowns
200x5
220x5
240x4

close grip pulldowns
200x5
200x5
200x5

hammer strength rows
315x5
405x5
455x5
455x5
455x5

high grip hammer rows
315x5
365x5
365x5

cable rows
200x5
230x5
250x5
250x5

high rope pulldowns
100x10
125x10
150x8
150x5

barbell curls
100xfailure 5 sets

hammer curls
35xfailure 5 sets

reverse grip curls
65xfailure 2 sets


damn
done and done


phil 4:13 i can do all things through christ who strengthens me...

[Goodwinm]

sick lat pulldowns man! and awesome cable rows!!

[WBBIRL]

You are a machine, a well oiled weight lifting machine

[BigCorey75]

sick lat pulldowns man! and awesome cable rows!!


yeah if i had to rate the body part that has seen the most improvement for me this year i would say its my upper back, as far as in strength and muscle size. i can now flex and see muscles coming into my upper back, and my numbers as far as the weights ive been lifitng in upper back exercises have been climbing steadily.

hopefully at the end of this year ill be doing pull ups regularly for sets of 8-10 reps

[BigCorey75]

You are a machine, a well oiled weight lifting machine


yeah well the machine had to miss a few days out of the gym, i had to go to work out of town in the middle of butt **** nowhere louisiana.

i was swinging a pick trying to pick some red wood out of concrete and pulled on the pick wrong and slightly injured my back, so i didnt workout friday or saturday. went on sunday and did alot of back rehab, i got alot of good work done on it, it feels a ton better, i stretched it out, popped it and hopefully realigned some of it by rolling on the foam roller, then i got some bicep work in then i got in the hot tub and let the water jets do a number on it for about 20 mins

its still a bit sore but should be in enough good shape for me to get my leg workout done, then ims stretch, and foam roll it again then let the jets do some work on it, ima keep this up for a while, not just for this one but thenagging chronic one ive been having and hopefully it will be gone by the end of august




note to self: get some horse linament yo rub on it...

[BigCorey75]

sunday was a good rehab day for me

i did alot of stretching and foam rolling and popping of my back

i did manage to get some neede bicep work in

barbell curls
95x8
95x5
125x5
125x5
125x5
125x3

dumbell curls
45x10
50x8
50x8
50x8

hammer curls
45x8
45x8
45x8

preacher curls
85x8
105x5

would have did one more set but i was pressed for time and had to go jump in the whirlpool


done and done

[BigCorey75]

good leg workout tonight, i added some new wrinkles in


warm up, 3 mins of rapid bike pedaling


step ups
60x8 per leg
80x8
100x8
125x5
125x5

lunges
125x8 per leg
145x8
165x8
165x8
these were brutal, almost forgot how good they were, definet old keeper in my routine

good mornings
135x10 4 sets

SLDL
135x10 4 sets

leg press
600x8
800x8
900x8
1000x10 !!! felt good on these, have done this much in a looong time!!

hack squats
315x8
365x8
405x8
tough as well

super set

lep press/ calf press
800x10/ x15
900x10/ x15
1000x8/ x15

one leg calf press
300x15 per leg
315x15
315x15

seated leg curls
180x8
200x8
220x8

calf raises
500x 15,8,8,8,burn, negatives routine
(brutal as well)

leg curls
150x8
170x8
190x5
trid to get 8 but i was spent

went to stretch for about 15 mins and took my ass home


phil 4:13 i can do all things through christ who strengthens me...

[Goodwinm]

gr8 leg work. loads of stuff in here! No back squats?

[BigCorey75]

nope no back squats or deadlifts for all of summer


i injured my back in febuary and it got better but it nags me from time to time, and it would always rear its ugly head in the middle of a good squat or deadlift session. so i sit my ego to the side and decided to take a break from those two exercises for a while, maybe 3 months but im still working my legs and lower back in the for of rehab for it and hoping it heals correctly

i hope to be back doing heavy squats and deadlifts by september


but my back rehab continues

[BigCorey75]

good chest day today

lighten it up a bit to give my joints a break from the heavy weight but i took, most of the sets to failure and all of my last sets to failure

incline bench press
185x8
205x8
225x8
235x8
245x6

bench press
225x5
250x8
265x8
275x8

decline press
225x8
245x8
275x7

dips
3xfailure

military press
135x8
135x8
155x8

over head tricep cable extensions
100xfailure 3 sets

done and done


phil 4:13 i can do all things through christ who strengthens me...

[Goodwinm]

nice volume! excellent mili presses! rele rele kicking some ****ing heavy weights in here!

[BigCorey75]

eh, i do what i can....lol

[BigCorey75]

good back day

gotta get back started somewhere on these pullups

pullups
4x3 wide grip
3x3 close grip
3x3 reverse grip

lat pulldowns
220x5
250x5
250x5
250x5

behind the head pulldowns
240x5
240x5
240x5

cable rows
160x8
200x8
230x8
250x5
250x5

hammer strenght rows
315x8
405x8
405x8
405x8
405x8
405x8
405x6

hammer strength high rows
315x8
365x6
365x6

cable rope pulldowns
100x8
125x8
150x8

barbell curls
75x8
125x4
125x4
125x4
125x4

dumbell curls
50x5
50x5
50x5

hammer curls
40x6
40x6
40x6

gotta start somewhere with cardio as well


20 mins of cardio, (elliptical) 300 calories burned..



done and done



phil 4:13 i can do all things through christ who strengthens me....

[Goodwinm]

jesus. Awesome lat pulldowns man, and behind the neck pulldowns real nice stuff!
ur wings must be angel style lol

[BigCorey75]

actually my lats are getting nice and wide the stick out alot more than they used to when i flex, but the bad thing is that i have a wide torso so they arent as prominant as the could be. but im dieting down to around 240 and since the only place i carry fat is in my abdomen when that leaves my lats will be nice and wide and look killer, but its going to be a long process of time patience and discipline, my goal is to be 240 or under by november, by the time i take my cruise.


if i have it the way i want, im going around shirtless the entire time...lol, only wearing a shirt for the nice time clubs and balls, but when the sun is out, i plan to let all the hard work show, for the lovely ladies to see and marvel and guys too envy, and gay guys to jerk off too...lol


i gotten more and more vain as ive gotten older, i used to be so modest and humble, i dunno whats happening to me...lol

[BigCorey75]

leg workout tonight was short and swee, i was kinda tired from 10 hours of work, then another 2 hours of throwing dirt with a shoveland pushing a wheel barrow around


super sets
lunges/squats
135x8 per leg/ 10 squats
3 sets

man this was brutal, i was breathing like i ran a marathon and look like i was hit with a water hose at full blast after my first set, this alone left me wobbly through the rest of my workout

good mornings
135x12 3 sets

one leg squats press
225x8 per leg
275x8
315x8
315x8

hack squats
225x12, 3 sets
all reps complete rock bottom and no lock out, tough as well

seated calf raises
180x10 4 sets

one leg calf press
300x20 per leg, 4 sets

my calfs actualy look like they are trying to grow some new muscle on them which if nice for a change

unilateral leg press
225x8 per leg 3 sets


did alot of unilateral work tonight, felt nice, was a good change, and my hams and gluts got smashed with out what i considered "direct" work


done and done


phil 4:13 i can do all things through christ who strengthens me....

[BigCorey75]

good chest workout today, nothing heavy, but every thing was pretty intense

1 and 1/2 rep bench press
225x5
235x5
250x5
260x4

1 and 1/2 rep incline bench press
185x5
205x5
225x5
225x5

cable bench press
60x8
80x8
80x6
a new wrinkle i read on t-mag, kinda akward but hits the pecs hard

dips
3xfailure

seated military press
135x8
155x8
165x6

dumbell shoulder press
70x8
80x5
85x4

over head dumbell extensions
100x8
110x8
110x8

rope extensions
80x8
80x8
80x8

20 mins of cardio

i think instead of the fat burn session ima just go manual for 20 mins on level 10 and see if i can get it up to around 400 cals in the 20 mins up from the 300


done and done


phil 4:13 i can do all things through christ who strengthens me...

[Natetaco]

nice benching. Does one and a half mean you go down, come up, then go down half way and then come back up?

[WBBIRL]

And ontop of nate's question... why would you do 1 1/2 half reps??? Just curious

[BigCorey75]

its simple yet tough

first i lower the weight, then come half the way up, then back down then all the way up


give em a try


its an intesity technique, it prolongs the TUT (time under tension) and helps force more blood in the muscle and causes a great pump, its tough as **** man

[BigCorey75]

good back work today


wide grip pullups
10x3
felt good doing these, even had a few sets of 4 among there, hope to be doing them the same way i do dips soon

close grip pullups
4x3

cable rows
200x8
220x8
250x6
250x6

t-bar rows
90x10
135x8
135x8
135x7

hammer strength rows
315x10
405x8
405x8
405x8
455x8

high cable rope pulldowns
100x10
125x10
150x8
150x8
i really like this exercise, hits the lats very hard

barbell curls
125x4 4 sets

preacher curls
85x8 4 sets

drop sets
hammer curls
40x8, 30x8 5 sets

finally being able to hammer my biceps, now hopefully they will begin to grow


phil 4:13 i can do all things through christ who strengthens me...

[BigCorey75]

sunday, i went to the gym did 20 mins of cardio, 20 mins of stretching and rehab, tained my mom a bit, then 20 mins in the whirlpool, made me feel brand new

tonight was killer leg monday

i think i need to examine my mind before i hit these lge days, i usually beat the **** outta myself

warm up
squats
135x10
did these just to warm up my legs and to keep my form sound and from getting rusty


walking Lunges
125x8 per leg
125x8
145x8
165x8 (PR)
185x8 (PR)

squat press
800x10
900x10
1000x10 (PR)
1100x6 (PR)

four nice records tonight, not bad

hack squats
315x8
405x8
405x8
these were low and tough as usuall

leg press
800x15
900x10
900x10
extra tough

one leg calf press
315x25 per leg, 4 non stop alternating sets

SLDL
135x10 3 sets

seated calf raises
135x10
180x10
180x10
180x10

standing calf raises
500x15,8,8,8,8, failure routine


i then slowly wobbled over to the elliptical and knock out 20 mins for 313 calories

done and done


phil 4:13 i can do all things through christ who strengthens me..

[Goodwinm]

Holy crap man!
180 x 8 on lunges. You rock dude! lol.
sweet WO all over. keep this **** up!

[BigCorey75]

im trying too man, i just got me some creatine so once this gets a kicking my weights should start jumping, and it was 185 not 180

[BigCorey75]

good chest workout tonight, moved some good weights

bench press
250x5
275x5
285x5
300x5
315x3

incline bench press
225x5
250x5
265x5
275x4

decline bench press
225x5
250x5
275x5
300x5 (PR)

JM Press (stuck an oldie in here today, sure felt good)
225x5
250x5
265x5

dips
4xfailure

side laterals
30x12 3 sets

over head tricep extensions
100x8 4 sets

tricep pressdowns
80x8 4 sets


done and done


i can begining to see myself getting leaner in the mirror, i still have a ways to go but its nice to see some progress, the stomach is slowly going down and im around 265 so only 25 more pounds before i hit my goal range

[Natetaco]

jeezzze man you sure have a lot of volume there, seems to be doing you good though. nice **** man:evillaugh

[BigCorey75]

yeah im def an anti HIT guy, i need my volume, screw that one set ****, i get in there and hit it hard, long and strong. and i like working out too....lol



back day


pullups
10x3 7 sets wide, 3 sets close

hammer strength rows
315x10
405x8
405x8
455x8
455x8

cable rows
220x8
250x6
250x6

iso lateral high row
315x8
365x8
365x7

wide cable pullins
120x8
140x8
160x8

high cable rope pulldowns
110x10
130x10
150x10
150x8

barbell curls
100x8 4 sets

hammer curls
40x8 3 sets

reverse curls
65x8 3 sets


my hands were killing me today holding all this stuff made the ache, i may have to begin ususing some gloves on back days


good workout tho


phil 4:13 i can do all things through christ who strengthens me....

[BigCorey75]

i did it to myself again, killing myself on leg day, i have ideas that seem like good ones, ened of beign brutal and have me slowly hobbling out of the gym

dynamic squats
225x3 8 sets

did these to keep my form intact, speed was a bit slow for the first 2 sets but the last ones were good speed and depth, have to keep the form, ima try to do these at least once a week to keep my muscles properly trained the squat

Bulgarian Squats (this is where the brutality started)
80x8 per leg
100x8
100x10

walking lunges
125x8
145x8
185x8

Good Mornings
135x10
185x10
185x10

Squat Press
800x10
800x12
800x12
those last two were tough i was seeing starts after each set

hack squats
315x8 3 sets
all rock bottom and deep, didnt see stars but came close

SLDL
135x10 3 sets

one leg calf press
315x25 6 sets

seated calf raises
180x10 4 sets

im actually begining to see growth in my calfs, which i like alot


done and done

hobbled out of the gym and drove home carefully


phil 4:13 i can do all things through christ who strengthens me...

[BigCorey75]

skipped friday night so i just did my chest workout today, it went well


dynamic bench
225x3 9 sets
a bit slower than usualy but it got better

dumbell bench press
125x8 (PR)
125x8 (PR)
125x6
125x6

Incline Dumbell bench
115x6 (PR)
115x6
115x5
115x5

dips
5xfailure

decline cable press
120xfailure
140xfailure 3 sets

all reps slow and good deep stretch in start position

push press
135x8
155x8
165x8
165x8

side laterals
35x10
35x10
45x8
45x8

overhead rope tricep extensions
80x10
90x8
90x8

rope pressdowns
80x10
80x10
70x12

well i got two new PR's today, also found a new better easier way to get those heavy dumbells up with out using so much damn energy


done and done


phil 4:13 i can do all things through christ who strengthens me...

[Goodwinm]

****in insane stuff in here man! awesome rowing man! I give u serious respect for killing these workouts lateley!

[BigCorey75]

yeah man, ive restarted with creatine last week, been using glutamine for about a month now, my body responds well to all supps i use, im thankful for that, i can literally feel the affect of creatine after the first day i take it, i love it, as long as i keep taking it i keep gaining

[Goodwinm]

sweet man. Ive never touched supps. Well, I have taken bought a cuple of 2kg tubs of weight gain which were alrite. But I hav never taken dextrose, creatine and all of that stuff.

[BigCorey75]

give it a shot man, they are pretty good and help you out with all that hard work, help you get more results, better results and keep what ya have already got. i used to be anti supps but i staretd taking them and saw how much they work, especially the ones for recovery. im not sore 3 and 4 days anymore, usually just one and im fully ready for the next workout, plus it makes my muscles harder


im now somewhat offically taking a "stack" im taking 6 supps now

protein shake
creatine
glutamine
ZMA
Tribulus
Hydroxycut Hardcore


def the most i have ever been on at one time, its usually just the first 3


ima see ow the rest works out, the ZMA definetly helps me sleep deeper since im usually trying to get to bed about 2 hours or so after my workout

another cool side affect of ZMA is very vivid dreams. and ive also started taking tribulus which is an herb that natually raises testosterne levels. so lets put this together, increase testosterone levels and more vivid dreams, im going to be having some fun in my sleep...lol


im usuing this hydroxycut hardcore for the fat loss, im glad i talked to the supp store guy about it, on contrary to many people who own stroes hes actually straight forward and tells you whats best what ya need and whats really overhyped and overpriced. he told me this new form of hydroxycut is better because you only have to take it once in the morning and not 3 times like the orginal hydroxycut.


so yeah thats my supp regime

[WBBIRL]

Crazy strong bro, workouts are ace. Care to share the secret of getting DB's into position better? I had a hell of a time getting the 90's into position to do shoulder presses lol.

[BigCorey75]

well we have these benches that are screwed to the floor. and the 125 are a bit aways so normally id have to bring them to the bench and between each set, id have to deadlift them up to my thighs then sit in position and doing this took alot of effort.


so i found a bench that can move and i just placed it right infront of the 125s, so i took them right off the rack to my thighs then sat back on the bench with minimal effort. then after each set i just place the weight back on the racks so i can easily get them again



for things like dumbell shoulder press or incline you have to learn to utilize the knee up, place the weight on the knee then try to shoot it up to your shoulder quickly, and quickly curl it into position.


thats about it as far as it goes, so now im just moving the bench to the weights instead of vice versa, saves alot on the back

[BigCorey75]

variety was the theme to this back workout, i used alot of exercises ive never done before but turned out to be very effective

pullups
6x3

chin ups
4x3


Forward leaning cable rope rows
150x8
160x8
160x8
160x8

cable rope rows to the neck
100x10
120x8
120x8
120x8

spider rows
120x10
140x10
160x10
180x8

behind the head pulldowns
180x8
200x8
200x7

hammer strength rows
405x10
405x10
455x6

chest supported dumbell rows
70's x8 3 sets

high pulls
135x5 3 sets

dumbell curls
50x8
50x8
50x8

hammer curls
50x8
50x8
50x6

hercules curls
70x5
60x5
50x12
50x10

reverse grip curls
65x10
70x8
75x8

cable rope curls
80xfailure
80xfailure
80xfailure


done and done


phil 4:13 i can do all things through christ who strengthens me...

[Stumprrp]

you are sickly strong lol

[BigCorey75]

thanx man, trying to get stronger and keep my muscles growing and let the body fat leave with my new diet regime, lots of protein and lots of fat, few to no carbs, been doing well, ive havent lost much in total weight yet but i can see myself leaning out in the mirror more and my muscles expanding so thats always a plus,

my goal isnt weight loss as much as it is fat loss, because if i can get to 250 and have my bf under 10 that be great, right now im like 270 and its like 17 or 18, my goal is to be 10 or under by november, just in time to walk around shirtless for my cruise...lol


im getting muscles where i used to didnt have them namely in the biceps and calfs...lol

[BigCorey75]

man, ima start patenting this new leg workout i made up tonight

ima entitle it, Great leg workout through Laziness


tonight i really really didnt feel like loading the leg press up with 20 plates and doing all the searching and moving and all that BS


sooo



i just used what was on there, 4-3 plates per side and performed all my exercises unilaterally

Walking Lunges
125x8 per leg
125x8
145x8
165x8
185x8

jesus i was sweating like a fat whore in church after these, i had a trail of sweat along the path i was taking, i shold have put one of those wet floor signs down

unilateal leg press
315x10
365x10
405x10
455x8

squat press
405x8
405x8
405x8

Good mornings
135x10
135x10
135x10

standing lunges
135x8
135x8
135x8
tough tough tough

hyperextensions
3x10, 2 sec hold at the top

one leg calf press
315x25 7 sets per leg

steated calf raises
180x10 5 sets
2 secs per hold

standing calf raises
500x15,8,8,8,8, failure rep scheme


20 mins cardio, 360 cals burned


i literally think i wringed out half a gallon of sweat out of my shirt, the sweat was all in my warmups
im beat



done and done


phil 4:13 i can do all things through christ who strengthens me...

[BigCorey75]

good chest night tonight

incline bench press
225x8
245x6
265x6
275x6(PR by 1 rep)
285x4 (PR)

bench press
275x6
285x6
300x6
315x4+1 forced rep

decline bench press
245x8
275x6
285x6
300x5 prob could have got one more but i didnt have a spotter

dips
4xfailure

military press
135x8
155x6
155x6
155x6

side laterals
35x10
40x10
45x8

lateral extensions
(new exercise i got from T-nation, works well)
15x8
20x8
20x8
25x6

one arm dumbell press
55x8
65x6
65x6

rope pulldowns
100x8
100x8
100x8

over head rope extensions
80x8
90x8
90x8


done and done


phil 4:13 i can do all things through christ who strengthens me...

[Stumprrp]

leg and chest day both look great

[WBBIRL]

Insane volume and weights, you big crazy tank guy

[BigCorey75]

Insane volume and weights, you big crazy tank guy



ha ha ha you know what thats not the first time someone has calle me tank, i was thinking of getting one tattoed on my chest actually

[BigCorey75]

good back workout tonight, had alot of energy from some avacadoes i ate earlier

pullups
25 total reps 8x3 w/ 1 set of 4

chin ups
25 total reps 8x3

leaning cable rope rows
120x8
140x8
160x8
180x6

cable rows
210x8
230x8
250x6

dumbell rows
100x10
120x8 (PR)
125x10 (PR i was pumped up good)

spider rows
140x10
160x10
180x8

rope lat pulldowns (this is a new fav exercise of mine, hits the lats hard through out the entire range of motion
125x10
150x10
150x8

dumbell curls
50x6 3 sets

hammer curls
50x8 3 sets

i alternated exercises on those two, did a set of regualr curls, then a set of hammers

my arms were locked up and i did 15 intense min of cardio for 280 cals


done and done


phil 4:13 i can do all things throughchrist who strengthens me..

[BigCorey75]

man my glutes hams and quads were still a bit sore from monday

so this workout was kinda short bu i still managed to get som work in, didnt follow a pre laid plan kinda just went by feel

squat press
(unilateral)
225x8
315x8
365x8
365x8
(both legs)
600x20
600x20

leg press
(unilateral)
315x8
315x8
405x6
405x6

hack squats
(rock bottom no lock out)
225x15 2 sets
(1 and 1/2 rep style)
225x10 tough...

good mornings
135x15 3 set

hyperextensions
3x10

calf work

my legs were toast i drov through soreness to get some work done


phil 4:13 i can do all things through christ who strengthens me...

[BigCorey75]

friday i swung a pick axe for 12 hours at work i think that consituted enough ofa workout for that day


i missed sundays back workout, so heres saturdays workout

dynamic bench press
185x3 9 sets, 3 diff grips, i owered the eight to concentrate on more speed, which was good on al sets, ima work my way back up to 225

incline dumbell bench
125x6 (pr)
125x6
125x6
the most weight ive evern done on this, i felt good, ima stay here, those are the heaiest dumbells my gym carry, now ima just add more rpes

dumell bench
125x6
125x6
125x6

dips
bw+50 5 reps (drop weight) 2 extra reps
bw+50 4 reps drop weight 3 extra reps
bw+50 5 reps drop weight 3 extra reps


cable press
100x8
120x8
140x6
good new exercise to exhast the pecs, feels great

military press
135x8
155x6
155x6

Giant set
bent over laterals,side lterals, front raises, dumbell press.
did in that orde w/ 20 poun dumbells and 10 reps each fo 3 sets, toased my shoulders, ima keep it in there in place fo a good shoudler work


over head extensions
80x10
90x8
90x8

rope press downs
90x8
90x8
90x8


done and done


phil 4:13 i can sdoal things thorugh christ who strnegthens me.

[BigCorey75]

last nights leg workout was my favorite of the summer, not because ive lited new personal records, or i finally broke the leg press machine


but its the first time all summer ive done squats and the first time since march ive been able to o squats without any pain

i stopped at 315 but man it just felt so good having the bar across my shoulders again

squats
225x5
275x5
300x5
315x5
315x5
prob could have went to 365but i stopped here

sumo deadlifts
225x5
275x5
300x5
stopped here because i felt my back begin to tighten up and i didnt want to over stress it anymore, but my egs wre ice and warm and position was strog, it felt lie i could have pulled 400 or more

but man it felt good to do these two exercises again

good mornings
135x10
4 sets

squat press
600x10
700x10
800x10
900x10
1000x10

hyperextenison
5x10
held all reps for a tow second contraction, my glutes and hams were on fire

hack squats
225x8
315x5
365x5

my thighs were dead but i know i could do more

calf raises
170x10
215x8
215x8
215x8

hack squats (not a typo, but i refused to let this exercise beat me)
225x8
275x8
315x12
all the reps were cotinuous with no lock out, felt geat


setaed calf raises (again)
215x8
260x8
260x8
260x8
(all of these were PR's)


standing calf raises
500x15,8,8,8,8,burn out routine 2 set

calfs were dead as well after this pounding and still sore today


15 mins of cardio


done and done


phil 4:13 i can do all things through christ who strengthens me...

[Stumprrp]

big corey, amazing strength as always bro

[BigCorey75]

yeah my upper body strength is getting ack to form i just have to get my lower body bak to where it once was a year ago. a year ago this time i was a 625 pound squatter and 600 pound deadlifter 405 pound good morning...er...lol


but im taking it easy with my back and such now just retraining all my glutes to properly fire to help climb the total back up, once i get them back firing like they once were, andmy lowr back fully healed, my squat numbers skyrocket pretty damn quickly

[Stumprrp]

sick dude you are big though like 6'5 260 right

[BigCorey75]

6 foot 265, i wish i was 6'5" then id b at someones Training camp right now....lol


man tonights chest worout was awesome, every thing i grabbed seemed to fly up, i set PR's in almost all lifts tonight

bench press
245x5
275x5
300x5
315x5 (tie PR set when i was close to 300 pounds in bw)

incline bench press
225x6
245x6
275x5 (PR)
300x4 (PR)

decline bench press
275x5
300x5
315x4 (PR)

Dips
BW+45x10!!(PR by a long shot) drop weight, 8 more reps
bw+45x5 drop 5 forced
bw+45x6 drop 6 forced
that first set of dips was just ridiculous, i couldnt believe i did that myself

behind the head press
135x8
155x8
165x8

side laterals
35x10
35x10

rope extensions
80x10
90x8

done and done, man everything early fet light fly weight tonight, that week off kicked some ass, weight back down to 267

15 mins cardio

phil 4:13 i can do al things through christ who strengthens me...

[BigCorey75]

man, work today was tough, i literally swung a pick axe for about 10 hours today picking redwood out of construction joints, for those of you who dont know what swinging a pick axe and removing redwood is, its the equivilant o swinging a sledge hammer and breaking the concrete, just pain staking nd grueling, even with proper technique the hand wear the **** out and , lets just say i had a rough toughday at work from 7am to 7pm, i was close to not going to the gym, but i made myself go after i showered and rested for about an hour or so


i was somewhat running off fumes, it tok alot of focus and concentration to get through this workout, my hands and forearms were killing me before i stepped foot in the gym

pullups
5x5(pr!!), 3,5,4,3,3,3

chin ups
5x5(pr), 4,4,3,3,3,3

(50 total reps on pulling)

forward leaning cable rope rows
100x8
120x8
140x8

cable rows
200x8
230x8
250x6

hammer strength iso lateral high rows
315x8
315x8
365x8
365x8

hammer strength rows
405x8 3 sets

spider rows
160x8
180x8
180x7
these were tough, good squeezes at top

cable pulldowns
125x8
150x8
150x5

superset
barbell curls, dumbell curls
80x10, 30x10

man i got as much out as possible after a rough day


phil 4:13 i can do allthings through christ who strengthens me...

[heathj]

damn nice weight.

what is a spider row?

[BigCorey75]

a spider rows is a row done face down on the incline bench in the cable cross overs areas, you set the pins low and grasp them and pull your arms in, great new back exercise i read bout, i like i alot


ok i gotta post 2 workouts, i skipped thursday in the gym because i didnt get off until like 10 so i just chalked it up as a loss


friday night was leg night
still rehabing back, i did som deadlifts with realtively no back pain but i paid very close to form, also i deadlifted in socks and no shoes and it really helped improve my levegrage, felt weird the first set but i got accustomed to it quickly

good mornings
135x10
135x10
185x10
225x8
225x8
225x8

olymic squats (high bar, close stance, ass to grass)
225x8
225x8
245x8
255x8
wanted to try 275 but my back as feelinf weird so i just forgot about it

conventional deadlifts
225x5
245x5
275x5
295x5
315x5
all reps were smooth and arch was tight, and i pulled through the glts and hams well

lunges
135x10 per leg
135x10
135x10
lowered weight and added reps since i did squats and deads earlier

sldl
135x10
135x10
135x10
good deep reps with good stretch,may start adding more weight next week with these, gotta get my lower back working for it to cme back to full strength

hack squats
225x10
225x10
275x10
275x10
315x8
good deep reps, close foot position these felt good

leg press
700x10
900x10


was bombed, plus kinda got a case of the friday nights...lol so i saved calf work for saturday


today was chest day, oved some good weight

incline dumbell bench
125x8 (PR)
125x8
125x5
weigth moving nicely on these

dumbell bench press
125x7
125x7
125x7
moved these well, i pob could have got a few sets of 10 if i would have did these at first, but ima keep inclines forst for a while

dumbell pullovers
90x10
80x10
80x10
havent done these in a hile but the wight felt good and light,ima throw these in for a few week for a change

dips
bw+45x8 dop weight x7
45x6, drop6
45x5, drop 5
bwx10

felt good as well with these, this continues tobe a good exercise for me

decline cable flyes
120x10
120x10

incline cable flyes
90x10
90x10

flat cable flyes
100x10
100x10

all of these were done whle standing with thi cable machine we have at our gym, just a new wrinkle to really finish off the pecs nicely, good stretch, slow negative, fast positive and 2 second hold at peak contraction

seated military press
135x10
155x6
155x6

over head dumbell extensions
100x8
110x6
110x6

incline tricep extensions
100x7
100x7
100x7
old exercise i used to do a ton i threw in today, forgot about them but now i rememebr why i liked them, i took all sets to failure

Shoulder Tri- Set
rear delt flyes, side laterals, front raises 20x10 2 full sets, all reps smooth and 2 second hold at top, shoulders were toasted after this


calf work
calf press 700x15,8,8,8,8, failure 2 sets


seated calf raises
180x10
225x8
225x8
225x5
calf were toasted as well

ended with 15 mins cardio and strethcing


done and done


phil 4:13 i can do all things through christ who strengthens me....

[WBBIRL]

Sick man, just sick... the intensity and volume of your training on a daily basis is inhumane. I bet there are alot of people in the NFL that dont work as hard in the gym as you do.

[Goodwinm]

you make me sick. lol.
Excellent shoulder and chest work man.

[BigCorey75]

WBBIRL- yeah i live for volume, i try and up total poundage each work out and make each one more intense

Goodwinm- hey i got some cough medicine for your sickness


good leg day today, kinda old school, back is feelin better

Good mornings
225x5
225x5
245x5
245x5
255x5

squats
315x5
315x5
335x5
335x5
335x5

Sumo Deadlifts
315x5
315x5
315x5
315x5
315x5

Squat press
800x10
900x10
1000x10
1000x10

Hyprextension
5x10


Calf press
700x15,8,8,8,8, burn 2 sets


15 mins cardio


done and done


phil 4:13 i can do all things through christ who strengthens me...

[Goodwinm]

hehe cheers Big man :p The medicine worked wonders but now I have a very strange condition whereby whenever I see a deadlift over 500lbs I have a great tendancy to write BASTARD! in capital letters.
damn side effects...

[BigCorey75]

Goodwinm- well be prepared to be writing bastard in my journal by the tend of the year

was pressed for time with tonights workout so i hit it hard heavy and fast


incline bench press
225x5
245x5
275x5
300x4
315x2 1 forced rep

bench press
245x5
275x5
295x5
315x5
350x2 2 forced
(havent had that much weight on the bar in over a year, im fianll convincing myself that if i want my big 400 back im going to have to start back pushing in the 90% range of my max and lift heavier loads)

dips
bw+60x6 drop x8 (PR)
bw+60x6 drop6

dips are moving along great

hit it hard and fast, im going to increase toal work load and working sets over 300 pounds for my strength to go back up to where it was and to surpass were i was at

[WBBIRL]

Do you do board presses or use bands/chains at all??? Those can help, and I've found heavy negatives to be very helpfull to really overload the chest.

[heathj]

how long do your workouts take?

[Stumprrp]

sick pressing big corey.

[BigCorey75]

WBBIRL- yeah actualy i do board presses, but i havent had any boards lately, plus around each time i think to do them there is almost no way to oveload my triceps anymore, i used to do that and i ended up over training my triceps and develoed bad tendonitis, my lelbow where my tricep attached at was sore to the touch, i couldlift fine but it was sore as ****, so i limit myself to 15 total sets of heavy pressing to help alleviate any stress, but once i go back to school where i have my boards im throwing them back in, plus i do alot of floor presses at school as well, which i like more than board presses, i usually alternate those two every tuesday on my heavy bench day. when i add those my triceps explode like crazy whch are already way more over powering in strength and size when compared to my biceps which im trying to bring up to par, but my tricep are alot like my chest, they respond to lmost anything, usually before i hit my triceps in my workou tthey are already pounded. as far as havy negatives, i like to do those but i need a spotter i trust and i know knows what they and im trying to do and will help me properly, so until i get that im holding off on these, id love to knock out 4 sets of negatives early, it helsp blast up heavier weight during the workouts, thanks fo putting that back in my mind..


heathj- my upperbody workouts take about an hour and a half, lower body about 2 hours

Stumprrp- yeah but i want my old numbers back to where they were, i want to begin 2007 benching i the low 400's, and inclining near 375ish, my numbers now are respectably around 365 and 320ish, but im feeling myself getting stronger each workout. another long term goal of mine is to be benching 425 at a body weight of 250 or under, which im at 265 now


damnnit my job sent me outta town this week, so that screwed up my workouts and my diet sme, i held it together as best as i could, instead of cutting carbs i just cut total intake to keep my weight down. one more week at home and its back off to school to our "new and improved" weight room, i hear its bad ass, i ****ing cant wait to i see it, ill be like a kid in a candy store